Personal Trainers...They're Just Like You!

One of my favorite clients, let's call him "Tim", starts off each session with his "agenda". He has a list of topics and questions to chat about during the warmup and, he knows I know this, uses said topics and questions as stalling techniques during his hour-long session. The other day, he said something to the effect of, "Amy, last night I was eating something delicious, which means you probably think it's terrible! I don't know why I automatically assume that, but I just do..."

We shared a good laugh, and I explained that I, like everyone else, am far from perfect and that I sometimes indulge too often.

The exchange got me to thinking about the many situations where my clients assume that I am an absolute saint. Sorry, kids. I hate to tell you you're wrong, but, here goes...

I am just like YOU.

I know, you're gasping. It's okay. Inhale nose, exhale mouth. 


I'm going to prove it:

1. Food isn't just fuel. It's fun.

One of my favorite things to do on the weekend is pull a recipe from Food & Wine or Bon Appétit magazine and open a bottle of wine with my husband. We make an evening out of it and it's a nice time to unwind and catch up on our week. If we had children, I would hope to involve them in the cooking process and show that kitchen time = family time. And it's fun to try new foods and recipes.

Yes, I use butter, I eat cheese, I love a good dessert and almost every night I have a square of dark chocolate. My favorite brunch treat is french toast and I could live off of good bagels with cream cheese and lox. Every once in awhile I'll have a regular Dr. Pepper. Do I eat like this all the time? Of course not. And it's not even every weekend that I cook like Julia Childs. But I do on occasion and I don't feel guilty about it. If I were training for a competition, wanted to improve my race time or had severe dietary restrictions, that would be different. For me, it's all about moderation. And let's face it: we're not 18 any more! Bouncing back from a heavy dinner or one-too-many cocktails is rough.

2. Others help hold me accountable.   
When I lived in St. Louis, the gym uniform I was required to wear said PERSONAL  TRAINER in big block letters across the shoulders. Like most folks, I would do my grocery    shopping after work...in uniform. I can't tell you how many times that shirt kept me from reaching for my beloved Salt & Pepper Kettle Chips or childhood throwback, Macaroni & Cheese. Even the impulse buy of Haribo gummies or Peanut M&Ms was a no-go. Why? At least half of the people that I passed in the store took a long look at my shopping cart. And whether or not they knew it, they passed judgment.
   
Living in Clovis is a little different. It doesn't matter if I am wearing any of my Elevated Fitness gear; after living here for 5 years, I can't pop into the store without running into at least one person or family that I know...which is just as bad as the giant PERSONAL TRAINER shirt. And yes, I look in your carts, too.

3. Some days I just want to sit on the couch.

Since my job requires me to be on the go between different gyms, parks and clients' homes, not to mention on my feet and engaged with each client, it's nice to just turn my brain off and watch some tv or soak in the tub with a book. 
  
Lately I have had a very hard time getting motivated to exercise. This may be a sign of some recent health problems, a crazy work schedule or maybe just life. Everyone has  reasons for hitting the wall from time to time. Most days I push through and do what I need to do, but more frequently I will take a day or two to help recover. Did I mention that I fell asleep in the bathtub last month? 

Most of the time, putting yourself through the pain of a workout or recovery massage (see left) is worth it and very necessary. But it's important that you listen to your body and know that rest is just as important as hard work in a well-rounded regimen.



4. I struggle with making friends.
I am okay at making small talk and attempting to engage with one-on-one clients, but
I have never made friends quickly. I find that being a business owner makes it that much more difficult. There are lots of clients that I make connections with, but I am hesitant to reach out to them because it might be viewed as 1) favoritism or 2) unprofessional. There is also a tricky balance: do we hang out and I make you accountable for your potentially unhealthy choices (thereby being more professional) or do we hang out and I don't make you feel guilty for choosing to live the way you're living (a friend)?

5. I put my foot in my mouth. Daily.
After moving to Clovis, I had to holster my middle finger. I was used to receiving the occasional obnoxious honk or holler from passersby while running. My initial response was to throw up my middle finger. I learned my lesson after almost flipping off one of my high school swimmers. 
The point is, I don't want to ruin the reputation of my business by saying or doing something inappropriate. I guess this means I am officially an adult. Shit! I mean, darn it! 
Who wants to hire someone that goes on public rants or makes a spectacle of herself? But, guess what? Sometimes I drink, cuss, and shoot the bird, just like your embarrassing cousin.

6. Yes, those weirdos at the gym annoy me, too.

There are countless stereotypes and personalities that definitely make my in-gym work and personal workout time less enjoyable. Maybe the guy who interrupted a client's session to ask if  I could take a picture of his triceps while he worked on his dips; the girl who refused to ask if she could work-in on a piece of equipment and instead shot me dirty looks and then talked about how greedy "some people" can be; the guys (and gals) that have unfortunately made the acquaintance of the ever-present sleeve monster. The girls who think they are so tough that they have to wear a pink tank top, pink shoes, pink headband and pink gloves to prove, well, I don't know what. By the way, don't get me started on gloves. Or another favorite: the gallon-jug that doubles as a water bottle. That has to be the most inconvenient water vessel known to man, especially when filled with your neon-blue supplement of choice.
But MY workout is about ME, not about other people or what those people might think of me. I'm sure there are a couple people wondering why I'm doing squats in running shorts, or why I use a SPI Belt that looks like a mini fanny pack. Let's face it: the dude who wants a photo of his triceps is definitely not watching anyone other than himself. Stop worrying about judgement from others and start moving more.
(photo courtesy of http://i1.sndcdn.com/artworks-000010273794-ahnt0m-crop.jpg?435a760)

8. I love my job, but there is more to life than work.
If my husband reads this, he will probably drop dead. I said it...don't let work rule your life. When I started training in St. Louis and again when I started my own business, I created an unwritten rule to not say "no". Saying "no" meant that I was limiting opportunities to grow my clientele. If that meant working at 5am M-F or Saturday evenings, I did it. But after a few years, Elevated Fitness is well established and I feel much more comfortable setting limitations on my schedule. I am taking more time to do things that I enjoy, including taking weekends off to race and using my free time to help organize events like the Texas 4000 welcome party.

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What's the most human thing you did this week?

Budgeting for Healthy Eating, Part Two

The second posting in our Budgeting for Healthy Eating series is written by another friend of EF, Rachel. A mommy of two and one of the sweetest, most organized people I know, Rachel has some fantastic tips for shopping with a healthy, happy family in mind.

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Stick to your shopping list - for the most part! - by not giving into impulse purchases, but do leave a little wiggle room for sales you may come across of items that you use frequently. (Because next week, when you might actually need them, they won’t be on sale anymore!) For example, if you know that you use whole almonds for snacking and in recipes, then by all means, stock up when they go on sale! The other day I was going to pick up a rotisserie chicken, and happened to see that they had cold rotisserie chickens on sale. Instead of paying $6.99 for a hot one, I got the exact same thing (just cold!) for $3.99! So, I got several so that I could debone and freeze it for future recipes. The point is, keep your eyes open for sales. And by shopping smart (and comparing price per unit, verses total price), you can save a lot of money in the long run. 

Buy in season. Yes, you may love fresh strawberries and blueberries, but if they are not in season, you may end up paying a ridiculous amount for them. In those cases, you can do one of two things: 1) Opt to buy frozen ones instead. They are just as healthy as fresh ones (they were frozen when they were at their peak of freshness), but can be a lot cheaper. Or 2) Try something new. Don't be afraid to branch out and try out something that is in season! Who knows, you may discover a new favorite fruit or vegetable! 

Reduce waste. Everyone knows that throwing away food that has gone bad is like throwing your money in the trash can. So dig through that fridge and make sure that you know what is in there! Since you might be eating a lot more fresh produce during this Clean Eating Challenge (good for you!), make sure you store those items properly, and consume them before the week is out. 

Planning out your meals wisely and ahead of time will help to reduce waste. A good tip to remember is to order your weekly meals by eating those groceries that will perish faster earlier in the week. For example, if your menu includes beef stew on one day, and lettuce wraps on another, cook the lettuce wraps first. The carrots and other root vegetables for the stew will last a lot longer than the fragile lettuce for the wraps. Don’t wait until the end of the week to make them, only to discover your lettuce has wilted or browned. 

Another tip is to prep those fruits and veggies as soon as you bring them home, so that they are less likely to mold or spoil. One thing you will want to have in your pantry is white or apple cider vinegar. Soak/wash your produce in a diluted solution of vinegar and water (i.e., fill your sink half full of water, and then pour about a 1/2 cup of vinegar in it). The vinegar is a natural way to clean produce, and the acidity will not only kill any “bad stuff” on the food, but will also help prevent mold from growing on things like strawberries, grapes, oranges, etc. (And don’t worry about the vinegar smell/taste - just pat items dry and the smell should evaporate, leaving no lingering vinegar taste.) 

Freezer 

I hope you realize how valuable your freezer can be! If not, then here are some tips to help you utilize it so that you can keep your clean eating on a budget! 

Double up: Double up recipes (hopefully from extra sale items) and make 2 of everything. That way, it's ready and "fast" and you'll be less likely to spend money on "dirty" fast food in a pinch. And, it doesn’t have to be a “casserole.” It can be soup, stews, breakfast casseroles, pre-made waffles, or just cut and prepped fruits and vegetables. 

Buy in season: Buy things like fresh veggies and fruit when they are in season, and prep and freeze them so that you have some tucked away when those items go back up in price (not in season anymore). 

Leftovers: Portion out leftovers in quart-sized freezer safe ziplocks, so that they are ready to grab and go when you are in a hurry, or need to pack something for lunches. This will save you money on eating out, and ensure that your lunches are “clean.” Also, we all know that leftovers can get tiresome, so instead of eating a meal’s leftovers all week long, go ahead and freeze some of it the next day. That way, you won’t be tired of eating it, and it won’t sit in your fridge all week and end up spoiling! 

Ice cube trays. Think outside the box. There are a lot of things you may be tempted to throw away - like the tiny bit of unused tomato paste leftover from a recipe (happens to everyone!) - but you can quickly freeze these kinds of things in ice cube trays (and then store cubes in a freezer-safe bag,) and then the next time a recipe calls for 1 or 2 Tablespoons of tomato paste, you will have it. Here is a brief list of things you can freeze in small portions that will save you money:

Tomato paste

Pizza sauce (I make a whole batch, and then freeze it all in trays. Then, when I make a pizza, I only have to grab a few cubes per pizza, instead of making the sauce each and every time. Saves time and money!) 

Pesto

Smoothie mix (You can pre-make baggies full of smoothie ingredients, or save even more space and time by blending them all together at once, and then freezing the mix in trays. When you need a smoothie, simply blend a handful of cubes with your favorite (clean!) liquid. (Almond milk, regular milk, soy milk, coconut milk, juice, coconut water, etc.) 

Yogurt (To add to smoothies. Also good for making healthy “popsicles” with the yogurt you need to eat up before it goes bad.)

Applesauce (handy for tossing into hot oatmeal that you need to cool down fast!) 

Broth

 Coffee (Use to make your own iced coffee drinks, so you don’t have to spend money on fancy coffee drinks!)

Waste not, want not: Make sure you are not throwing your (invested) money away by keeping your food safe from freezer burn, and make sure to eat them from the oldest dated item to the newest. This will ensure that nothing goes to waste. I won’t go into detail about the specifics on how to freeze properly and what can and cannot be frozen. There are a lot of great articles and resources out there that cover those tips in better detail than I can here. However, here are a few links to help get you started if you need it!

Freezing produce
Freezer Tips
Saving time by freezing ahead

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Rachel Maddox is a wife and mother of two very busy little bees. She is a master planner (I am amazed 

by her weekly meal list posted on a white board in her kitchen), and overall great gal. Her favorite form of exercise is hiking and her healthy meal of choice is homemade veggie pizza...with a freshly-ground, whole wheat crust, of course.

Budgeting for Healthy Eating, Part One

This first posting in our Budgeting for Healthy Eating series comes from a dear friend and overall amazing gal, Astrid. She is happy to join Team Elevated Fitness to share her years of experience with family finances and budgets. Thanks, Astrid!

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Budgeting for fresh, non-processed foods can sometimes be a challenge, especially for the "newly converted". Here are some tips that will keep you within your grocery budget and eating healthfully.  

Budget and Plan:  For an average family, 15% of your total monthly budget should be going towards food (yes this includes eating out!).  Once you have this guideline, make a list that fits your budget.  Stick to the list and avoid impulse buys.  The most expensive food is ALWAYS the food that gets thrown away!!!  Additionally, have flexibility in your list and weekly menus for sale items.

Shop the perimeter:  Produce, dairy, meat are primarily located on the outside of the store;   processed, convenience foods tend to be located in the inner isles.  When eating a healthful, clean diet, most of your grocery budget will come from the perimeter.  

Coupons are not always your friends:  Coupons are great…when you can cash them in for products you actually use.  Many times, coupons entice a customer to buy a product they normally don’t use.  Check to see if the coupon makes sense to use.  

BOGO and warehouse deals may cost you more:  Make sure you are checking unit prices on items.  Often the larger quantity is the better deal.  However, retailers are getting tricky and upping the price on larger items in the hopes the consumer is not savvy to the price versus quantity difference.

They have an app for that!:  There are several excellent apps that make shopping on a budget easier.  Several I like are:

     Shopping list – a simple to use, straightforward app which allows you to create multiple lists.  Remembers frequent purchases.  Can sync with several users.

     Grocery Genius – This app helps determine which stores have sales on items on your list.  Will plan your shopping trip to maximize savings.

     ShopWell – Created by dieticians, ShopWell has a barcode scanner that allows you to scan foods to determine if the ingredients are a good fit for your personal diet/nutrition guidelines.  This app also makes suggestions based on your scans.

     eMEals.com - (click on the eMeals link on the right hand side of the blog) This site has a variety of dinner-based meal plans to fit your family's dietary needs, all for a few dollars a month. Clean Eating, Paleo, and Slow Cooker, are just a few examples. Meal plans even come with corresponding shopping lists. If you download the free eMeals app, you can take your shopping list(s) with you; deleting recipes that you'd rather not shop for. 

Good health is always worth the investment: An investment today in healthy, clean food, is much cheaper than a lifetime of healthcare related costs.  The question really is:  can you afford NOT to eat healthy?

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Astrid Lutter is an Accredited Financial Counselor (AFC) and holds a Master's degree in Business Administration (MBA). 
Her counseling specializes in the unique needs of military members and their families. 

Her favorite form of exercise is Spinning and her healthy food of choice is any kind of roasted green veggie.