Category: personal training

A year of growth and gratitude…

dec15dDecember is a trainer’s quietest month and a hairdresser and beauty tech’s silver pocket! As much as we try to remind our clients to stay on track through the holiday month, which seems to be getting longer and longer each year, we know that we may have a few unrealistic expectations of what might occur! An average of 1-10 pounds are gained through the holiday season from the time of the American Thanksgiving, to the New Year! However, we know its our job to get everyone back on track in January and hope that our hard working clients hear our little voice on their shoulder when they are about to have their 4th sugary cocktail of the evening or all those appies before a big dinner!

Lecture done!

This past year I have witnessed so much growth in so many of myDec15b clients and I’ve experienced a lot of growth as well. My “Mantra” has been and continues to be, “Power from Within”. My clientele is primarily women and I’m almost sure its through the “Law of Attraction” that my ladies and I come together. I train with them anywhere from several times per week, to once every couple weeks for a “check-in”. During our sessions a lot is confided in me and sometimes I’m shocked at how much trust is given to me so quickly. It is never something I take lightly and over time, some of what is confided helps my clients and I realize that there may be other obstacles in the way preventing them from reaching their goals. What I’ve learned the most is that when these amazing women find empowerment, things start falling into place.

One of the best ways I have found in achieving this is through setting new personal records at the gym. Lets take the focus off of looking a certain way, losing a set amount of weight, going on a vacation so you have to look good, etc. etc . Lets focus on lifting heavy, improving time on conditioning rounds and getting strong on the outside. Just today, one of my clients hit a new personal record of a bench press at 175lbs!!! The men at the gym were looking on and cheering – in complete AWE! Most men can’t lift that amount of weight. Through that session, she was able to vent to me about what was hapdec15cpening in her life. We channeled that energy through her lifts – and look what happened.

One of the biggest things I see in these women is that once they start taking time for themselves, getting that physical activity in, they gain a sense of control back in their life. When everything seemed to be spiraling out of control for perhaps months,
years or even decades… those heavy lifts, those tabata drills or metabolic conditioning workouts take them to a place for just one hour where they can let everything go and focus on their strength. There is not only a physical after-burn effect but also a sense of accomplishment. Once this becomes routine, that sense of accomplishment becomes self-confidence and self-love. When we love ourselves and start respecting our selves, we give our body what it needs. Proper nourishment to fuel those new goals, sleep, massage, chiropractic, regular medical check-ups, etc. etc. Its a wonderful wheel and I am so completely grateful for getting to witness this with so many. I couldDec15an’t have a more amazing job!

Of course, I can’t win them all. Some I try and try and literally bang my head trying to think of what I might be missing. What the missing link may be. However, I know that like anything else, you have to be in a place where you are completely ready to surrender and trust the process, know that its not going to be all gumdrops and roses and lots of days its going to feel down-right impossible. There may be weeks and weeks of no progress but it takes picking yourself up and repeating the process week after week to convince yourself that you’re completely worth it. I need them to know that I will never give up on them and when they need me, I will be here for them!

So on a final note, I want to express my gratitude to all of my clients. For letting me share in your life, for trusting in me as a friend, for letting me kick your butts and make you sore and cranky and tired. For letting me lecture you on your nutrition and most of all for teaching me sooooo much! I love each and every one of you and I’m so blessed!dec15e

May you all have a safe, relaxing, healthy holiday! I’m so excited to work with you and everyone new in 2016!

xo

~Olivia

Hiring a Personal Trainer – What to look for…

First off – ya gotta watch this... my pro-trainer showed it to our class the first day… flipping hilarious…

This topic seems to be popping up a lottrainer2 lately and seeing as sometimes our community can feel a little “small”, I thought I’d take the opportunity to clear a few things up!

Hiring a trainer can seem a little luxurious. I know that for most people this is something that will be scratched off the list as soon as times get tough and for many something that would never make sense to spend disposable income on, that is, if anybody has any disposable income these days.

I wrote a while back about ideas to help save for a trainer, if it is something you’ve been wanting to do for a long time. But today, I want to focus on getting value for those hard-earned dollars. You work hard for your income and I make sure I go the extra mile so that my clients feel that their time with me is well spent.

Does Certification Matter?

I just had someone say to me yesterday, “no disrespect, but having certification doesn’t mean much without experience.” I believe this to be very true. Anyone can get their personal training certification. You take a course for 30 hours, write a theory exam, do a practical exam, get your first aid ticket – and – BAM! Welcome to the world of fitness! – you can put someones health and fitness into your hands… right after you figure out how to do your first bicep curl… ok, well maybe that is a bit exaggerated – but there is some truth to it. I studied very hard for my theory exam, I actually ended up with a 96%. I took it seriously – the anatomy, physiology, energy systems… I wanted to know it inside out and backwards. But when it came right down to it, the three hours in the exam room – I just placed myself in the gym. It was a lot of what I already KNEW… I’ve been in a gym since I was 13, I already had my Fitness Theory from Canadian Fitness Exercise Services, as well as my Group Instructor Certification. For me, it wasn’t rocket science. It was a lot of personal and practical knowledge. It was also something I was extremely passionate about.

So to answer – yes, I do believe certification is very important. It gives a trainer credibility. If you can’t write and pass your theory and your practical – then you definitely shouldn’t be training. You need to know your anatomy and physiology. You need to know when NOT do things with your clients even more than what to do with them. What movements are they contraindicated to? What if they have high blood pressure, are diabetic, have had previous injuries?

Also, certification ensures you stay up to date. With my certification through CanFit Pro – you need yearly continuing education credits, annual first aid re-certification and a professional membership. As with anything else, fitness changes, there is always new research, new ideas, new methodology, new studies… if your truly passionate about something – you NEVER stop learning and investing in your knowledge.

Certification and professional membership also adheres you to a code of conduct. There are certain ethics and standards that personal trainers should adhere to. You can read the ones I am bound by here.

So what else should you look for in a trainer?

First Aid
They should have a current first aid. There should be comfort in knowing that if someone who has a history of heart disease or heart attack – or not – is in good hands if heaven forbid trainer4something terrible were to happen during your session. Do they know how to perform CPR? What if you hurt yourself? Its definitely a must.

Experience
Well, we all have to start somewhere. But when you have your initial consultation with a trainer – your “interview”, you should be able to get a pretty good feel for their knowledge. If they start spewing a bunch of technical terms and fancy terminology – it could be a cover. Experience is definitely something you should look for.

Are they Genuine?
This one kind of takes a bit of that “gut” feeling. Do they sound like they care? Do they seem excited about the opportunity to work with you? Do they ask you more questions about YOU than you have for them? I know with my sessions – I try to keep the focus 100% on my client. How their week has gone, how they are feeling, their weekend, their stress levels, their work, their family, their kids, their frustrations. Its a bit like a therapy session. But they’ve paid for this hour with me – its all ABOUT THEM!!! It has nothing to do with me. Of course, my clients are interestedtrainer1 about my life as well – but I definitely NEVER portray any negativity or spew my own personal stress to them during our sessions.

Do they discourage you from other activities other than the time they spend with YOU?
This one makes me chuckle. Sometimes trainers feel threatened when their clients want to register for someone else’s bootcamp or take someone else’s class or go to a yoga class outside of their gym. Really? If your trainer truly cares about YOU… they will be encouraging you to take part in ALL types of physical, emotional and spiritual activities that you are able to commit time to. We can’t be specialized in EVERYTHING… I always encourage my clients to partake in classes or recommend yoga or other activities to round the whole person. Its a bit egocentric to lead your clients to believe that they should only train with you!

Other Qualifications
Is your trainer a well-rounded individual? Have they only ever worked out in a gym? Have they worked anywhere else? What is their life experience? Again, when it comes to training people in fitness in health – each and every client is completely individual. No cookie cutter program will do. Also, a lot of times trainers are asked for nutritional counselling. This comes back to the Code of Ethics we follow as trainers. Without other Nutrition Certification, personal trainers are NOT to give meal plans to clients. The guidelines and regulations here are very loose but if your trainer takes their job seriously and wants to give nutritional counsel, they should have some sort of Nutrition Certification. They should also know when to refer out to a Registered Dietitian. Does your client have diabetes? Kidney issues? What if they go into renal failure because you’ve prescribed them too much protein… again, you are putting your health into someones trust – make sure they know what they are doing AND if they don’t, they are humble enough to send you to someone who does.

Word of Mouth
Nothing gives you a better idea of who a trainer is, what they do, and if they are good at what they do than word of mouth. Ask around, see what others experiences are… keep up with their social media. Again, if your trainer is passionate and serious, you’ll see a reflection of that through what they post. Is their Instagram full of half-naked selfies showing a six pack or their new hair or their latest muscle growth? Or is it of motivational quotes, recipes, REAL LIFE???

A last piece of advice:
Trainers have variable incomes. When the economy is up – our income is up, when its down, we may not see a paycheck. Most trainers need a more secure, secondary source of income. A lot of times, trainers are linked to some sort of multi-level marketing company that they then try to convince their clients to buy into. I personally believe that this is extremely unprofessional. I was just asked last week, if I had heard of or tried a certain brand of nutritional supplements and if so, why didn’t I use it for my clients. While this topic is a whole other post, I strongly believe that trainers should not attach themselves to any brand. If anything were to ever happen with a company and you had seventy-five percent of your clients enrolled “under you”… what happens to your credibility if it goes wrong? Yeah… not the best thing for your business model.

I have clients come to me each week asking me about the latest and greatest trend. My response is always the same. While I do not believe in “systems” for nutrition, I tell my clients to research them to death, I ask them how they think they could see themselves far into the future using this same system, and how much of an investment it would require as opposed to shopping for real, nutrient-dense foods. If its something that will work for them – go for it… if it makes them think a little deeper – all the better – they are now engaging in the process of taking the best care of their entire person.

Struggles…

I always have such a hard time starting my posts. My brain synapses fire in 8000 different directions and I’m not sure that everything that I want to say will end up coming together in a conclusive matter… but here it goes…

I’ve been pondering people’s struggles… a lot. I’ve even talked at length with my mentor about it. This past week, after finishing another couple of books with eight others on the go (I seriously have book ADHD – its amazing I ever finish a book!), watching a documentary last weekend (I have an exciting life!), and a whole whack of client cancellations (some weeks go like this), I have felt the weight of the world on my shoulders.

The problem is that no one can solve the problem. Seventy-eight billion dollars are spent on the diet and weight loss industry every year in North America (53% of Statistics are made up on the spot – and while I’ve tried to find the EXACT number – there are too many variables – one indicated if you include bariatric surgeries – it soars to close to $140 Billion in the US alone). So I keep asking myself, “Can anyone actually ever change?”. One book I have finished, titled, Body of Truth, by Harriett Brown does not seem to think so. I read this book twice. I agree with some, but not all of what she had to say.

There are a ton of factors that go into why I feel we are not successful on our weight loss journeys. The first, quite obvious from the dollar expenditure above is that humans (in this generation) want instant gratification. We don’t really want to have to work for it. I don’t mean this as an insult but its one-hundred percent true (and yes, I made that statistic up!). The thing that comes to mind here is all the multi-level marketing companies out there promoting their “lifestyle” changes through various supplements and shakes. My clients come to me at least once a week asking about the “newest” system on the market. I then go research it and find another dozen out there. There are literally hundreds of these systems out thstruggle1ere. I have had clients show up for their workouts with me on their second “cleanse” day so depleted that we couldn’t make it through a workout. I always discourage clients from any of these systems. At first, they can have great success but I don’t know very many who want to bring their tubs of meal replacement to the Bahamas with them so that they can stay on track.

Another big problem is our perceived sense of reality. I need a huge kick in the ass about three times a week from either my husband or a friend when I whine and snivel about how I look. Who the hell am I comparing myself to? Well… of course then I have to research it to death (that’s my original trade after all…). Here is a great video I found (by the way – this gal is super cute and has a great, common sense approach). Well, I compare myself to those asshole Instagram pictures of girls twenty years younger than me who have rock hard abs and huge muscles!!! I have been told many times that I may be a bit “naive” about how these women are achieving their bodies. I do think our expectations of how we should look are slowly changing with things such as the Dove campaigns and the Special-K campaigns – LOVE this video!

One of the BIGGEST problems is our food, what we eat, how the food industry produces and mstruggle2arkets our food. Its awful, shameful, should be illegal… I recommend this documentary to EVERYONE!!! Its on Apple TV and Netflix. It should be shown in our middle/high schools. I almost blew a FUSE when my oldest daughter brought home homework on the Canada food guide. You’ve GOT to be kidding me. I know the teachers have no control over this, as its required curriculum – but seriously even the US is ahead of us now with their rendition of the food guide, although the grains is still way out of proportion. Our food is being created to be addictive. There are great books out there explaining this phenomenon as well. Moreover, while our food is being created to be addictive, there are some people who are genetically predisposed to be more addicted to certain types of foods (mainly white, processed foods – aka sugar and flours). Some people have the same types of addictions to food as those with a drug or alcohol addiction. I also recommend the book, Food Junkies, by Vera Tarman. She even goes into talking about how so many people who have bariatric surgeries (another instant gratification solution) turn to alcohol and become alcoholics or drug addicts. The problem with the bariatric surgeries most of the time is that these people still have not dealt with the CORE reason of for their obesity. This could be emotional trauma or chemical trauma such as food addiction.

Other problems include our emotions and our lives in general. We are too busy and too sleep deprived. Don Saladino – a celebrity personal trainer in New York stated on a TV program I was watching (I do occasionally make it past 8:00pm) that his biggest secret to weight loss is SLEEP. One of his male clients lost 9 pounds in ONE MONTH by adding 90 minutes of sleep to his night!! There is a TON of research out there on sleep and weight gain. I know myself, if I am tired – LOOK OUT CARBS – oh my word… I will devour any sort of sugar left in my path… My Mom (who is a part of the generation that did all the latest diets – along with all of my clients her age and now have damaged metabolisms and are stuck on the 1200 calorie a day regimen – side bar: you should see the look in their eyes when I prescribe them 1900-2200 calories – they almost pass out!) often talked about how she would tell her weight loss clinic or group or whatever – about the tiredness and always felt “silly” or that she was alone in that problem and how she couldn’t control her appetite if she was sleep deprived. Flash forward 20 years – OH we have HORMONES that get f#*ked up if we don’t get enough sleep and we eat like there will be no tomorrow (now they just have to figure out how to get these hormones in control – common’ science people!!!).

Emotions. I wrote about this a while back. You have to deal with your shit before you’ll get anywhere. Again, Brenda Turstruggle4ner in her response to the huge ass Nicole Arbour (may karma come to you bitch)… she talks about how so many people wear their battle scars on the outside in the form of obesity. I don’t believe that all obese people are obese due to emotional issues. I see there being a HUGE problem with food addiction, which I believe to be more chemical but can certainly be an emotional issue in and of itself. In this video however, she is talking more specifically about abuse, etc. I have clients who deal with depression, anxiety, eating disorders, self-esteem, self-confidence issues… the myriad of emotions that create toxicity within our body. Toxic thoughts create toxic chemical reactions within our body. If you are constantly telling yourself that you are worthless, fat, ugly, stupid, etc. Your subconscious does NOT know the difference, it may as well be the person standing across from you yelling these things. I’m a firm believer in that you become what you think or believe. Trust me, I’m a work in process as well…

So back to how I will pull this all together… I often hear the statement, “Why am I not seeing results?”. My answers can be summed up as follows:

  1. Are you working hard enough? That is, are you putting in the time at the gym or with some sort of exercise routine? We are so much more sedentary than ever before. One hour of exercise at the gym is NOT enough… walk – move around… park further away, go for small walks – keep your body MOVING… 1 hour at the gym is only 4% of our day!
  2. Are you being consistent? This relates to number 1. You can’t exercise 5 days one week and 1 the next and expect results. You need to be CONSISTENT!!
  3. What TYPES of food are you eating and HOW MUCH?? We always under estimate how much of what we are eating. Try using a food tracker for a few days to see where your macronutrients are falling (calories, fat, protein, carbs)
  4. BE CONSISTENT!!! Again, you can’t eat clean all week and then binge on the weekend… you’ll ruin ALL of your dedicated eating. Instead, as I’ve said before follow the 80/20 rule. 80% clean and 20% for joy and pleasure – whether you plan that on a micro level (80% of your daily meals, 80% of your week, month… ).
  5. SLEEP!!! Get enough – if you don’t your hormones will be out of whack and you’ll not burn fat the way you should and your appetite won’t be regulated the way it should.
  6. Deal with your SHIT! All the emotional baggage. Divorce, affairs, abuse, cancer, death, special needs, children, depression, anxiety, eating disorders… the list goes on. Until you deal with what is holding you back in your life emotionally, change will be almost impossible to achieve. Mental, emotional and spiritual health is paramount to fix first before you can be consistent with all the rest.

… But mostly I want people to know that they are not alone in their battles. Each and every one of my clients battles – I become so attached to them and want to take away their hurt and solve their problems as if they are my own children… it keeps me up some nights. I want to find THE ULTIMATE solution to the very problem I opened with. But for now, I don’t have all the answers… just the ones that are close to my heart. Knowing that hopefully if I can provide them with enough easy to digest knowledge, the right tools, the best support that I can, a place to vent or cry to that is not attached to them in other ways such as a family or friend – a place of “unconditional support” and confidence, that everything will be ok. Not perfect, but ok. We can achieve great things through small steps, common sense approach, long-term changes, and mostly through finding even the smallest of things to be grateful for when the world seems to be crashing down on us.

xo

~Olivia

Why ya gotta be so mean?

 

 

 

I suppose we have all experienced it… feeling a little bit of joy from someone else’s failure or misfortune… Did you know that there is an actual term for that emotion? Its called Scaudenfreude!  It is defined as pleasure derived from someone else’s failure or misfortune. Its sad that as humans we feel these sorts of things toward each other. There have actually been some studies on why people feel this. It comes down to having low self-esteem, feeling threatened by someone else’s success or perhaps feeling that a certain person deserves to fail or have something bad or unfortunate happen to them.

I’ve heard this from a few of my clients who have lost significant amounts of weight. They say that even their best friends are just “waiting for them to fail and gain all of their weight back”. Some people even take action as if to try sabotage their friend or loved one’s weight-loss/fitness journey. How? By putting them in positions that cause temptation or social pressure. It could even be an insecure partner or spouse who feels as though their relationship might fail if their partner becomes more attractive by losing weight or becoming fit.

I’ve experienced it myself. I’ve written in the past about my own weight loss. Fortunately, I have never been a yo-yoer… I lost weight once and have maintained – well I have now achieved what I consider a maintainable, healthy weight. I’ve been within ear-shot of women in the gym who feel that I don’t fit the “personal-trainer” mold. Does it bother me? I’d be lying if I said no. It has definitely made me feel insecure at times… but never for very long. A few self-reminders that I am in this business to help others become fit and healthy are all I need to make those feelings dissipate.mean

Three years ago, I was at 17% bodyfat and what it took me to achieve that was not something that was healthy nor maintainable for ME. What it takes for one person to achieve a certain physique and leanness is not the same for all. There are genetic factors, medications, lifestyle factors and many other variables that make it less maintainable for some. I’ve come to a point in my life where I am very comfortable and proud of my strength and fitness levels. My focus has changed from being as lean as possible to being as fit as I can be cardiovascularly and in my endurance and strength as I can possibly be.

I’m also a huge foodie as are all my friends in our social circle. We love to travel to different places and the first thing we do is research the hottest places to eat and drink! I’ve even taken my level one sommeliers! I love to sit down at the end of the day with a glass of wine and some dark chocolate to unwind… for me, its therapeutic… and I’m at a place of self-acceptance where egg whites and rice crackers are not going to do it for me. Some take pleasure in will-power and dedication to a very strict diet and achieving a very lean physique. I admire them whole-heartedly and often stand in awe. I never look at them and wish they would drive down a jar of Nutella or 10 pounds of poutine or just go get a life… that is THEIR life and they are living it the way they choose.

So what can YOU do if you feel as though you have no one on your side? Well, talk to your trainer! So many of my clients will email me, text and just plain vent during their training sessions. This is one of the main reasons that I won’t train friends and family. It can get too personal. When I have a client whom I have no previous personal relationship with – its easy for me to stand back and be objective about a lot of situations. The client then also feels safe and in a place of non-judgement. If your best friend keeps asking you out for wine and appies and knows you are trying to lose weight… she may not be your best friend. If your Mom invites you over for dinnmean2er and serves all of your “favorites”… you may need to have a talk. If your spouse tells you that your workouts are a waste of time or stupid…well… that is certainly not a supportive partner and you may need to do some serious soul-searching.

The other thing that you can do and that I do daily, is remind yourself how blessed and fortunate you are. I thank the universe daily for the path its led me on and ask for guidance. I wish the best for people no matter what they may wish for me. I choose to place my energies at a higher place than those who wish evil on me. You can only control your own thoughts and actions. You can do nothing to control the thoughts and actions of others. So to spend time worrying about the thoughts of others is simply a waste of your own time and energy.

Focus on your goals. Decide what you need to do to achieve your moderation and don’t feel guilty or bad about doing what you need to do to stay on track. Practice self-love affirmation. To get my clients started, I will often print and decorate a little sentence each week and have them place it where they can read it over and over. State out-loud each day what you are thankful for in your life. As my clients and readers know, I am a firm believer in the law-of-attraction… if you continue to practice positive self-affirmations and focus your energies toward the positives, you WILL attain your true place and the best possible you.mean1

I don’t believe in workout partners. Here is why…

 

 

 

Sometimes I hear some of my clients say that they want to encourage their friend to sign up at the gym or for sessions with me so that they have someone to workout with. I always cringe a tiny bit when I hear it… sometimes I will voice how I feel, sometimes not.

Don’t get me wrong – I love to train on occasion with a friend and I absolutely LOVE to workout with a group. It keeps you on your toes – pushes you a little harder and usually there are

At times it can be therapeutic and fun!

At times it can be therapeutic and fun!

a lot of laughs involved. Its when you begin to rely solely on that ONE workout partner things can unravel for YOURSELF quite quickly.

Its a lot easier NOT to workout when you have a workout partner. Well, she’s sick or her kid is sick or she has to work late or she has another commitment… so I will just skip today and wait for her tomorrow. When you ARE together – the dynamic might work well – but other times –

You may never get to the gym if you rely on a partner...

You may never get to the gym if you rely on a partner…

maybe not. Some times too much chat and not enough work, some times she doesn’t need the modifications you need and you do moves that you might not be ready for or that are contraindicated for you. Basically, its not

You may be led in the wrong direction...

You may be led in the wrong direction…

complicated – relying on someone else to get your workouts in most of the time will work against both of you and not for you.

Learn to enjoy your workouts as time JUST FOR YOU! Time to stick the headphones in – get into your own groove and push your body to YOUR own limits. Time to take your thoughts off of the rest of what is happening in your life. As I’ve said before – if you’re focused on your workouts – engaging your muscles and really

At times a friend can definitely motivate you to get there... just don't rely on it all the time.

At times a friend can definitely motivate you to get there… just don’t rely on it all the time.

closely paying attention to your mechanics – there is no room to think about the argument you had with your spouse, no time to think of the other eight MILLION things you have to do before you pick up the kids or finish before you get home from work. You can go to the gym when its convenient for YOU – not for someone else. Its your time to be selfish and focus on you!

Of course, do enjoy workouts wit h your friends… go to group classes… go for a walk, run, bike, golf, whatever it may be with your bff! Its great to workout and incorporate social time, the lesson here is just not to rely on one workout partner – or even multiple workout partners or group classes just to get your workout in as it just becomes one of those other great excuses to not get your fitness in!

Of course pets are a whole other story... always reliable... maybe even allowed in a certain gym at times (heh heh)

Of course pets are a whole other story… always reliable… maybe even allowed in a certain gym at times (heh heh)…

December Madness…

 

 

 

 

The title says it all really. I am feeling a major crunch right now with the busy-ness of the season. This weekend my daughter’s skating club, which I happen to chair the board for – is hosting a huge invitational skating competition to over 140 kids from all over BC and Alberta! I can’t even begin to explain the amount of work it has been the past few months. We have such a generous and amazing community and without everyone’s help, these types of events just wouldn’t be possible. So here is a huge shout out to all the local businesses and organizations and volunteers who have helped us out.

You might be thinking… “if you’re so darn busy, how do you have time to write a post???”, well, I’m a sucker for squeezing in as MUCH as possible into my days. I just had a cancellation so I thought I would use that time to do this, since its been a while – and I’ve wanted to write about December craziness for a couple weeks but haven’t had an opportunity – so here it is! DecMad1

December has seen a pretty big drop off with clientele and people at the gym in general. Its normal because everyone is so busy getting ready for the holidays and running their kids to concerts and a million other activities. But again, what happens? We put ourselves last on the list. Our workouts, our food prep, our vitamins and even our water intake suffers (chapped lips anyone?). I know for myself, as soon as I start missing my workouts, I find that I’m even more stressed and I can’t seem to sleep and I can’t seem to manage my time! So even if I THINK that by not spending that 45 minutes to an hour in the gym I am saving time – I am actually not – I’m hurting worse for time. The body needs the release – the endorphins to kick in – to help us through the stress of finances at this time of year, finding the perfect gift for friends and family, for finding an outfit for the 25 Christmas and holiday events to attend, to get the baking done and the house trimmed and still do all of that on top of our work and taking care of our families. Its so much! I totally get it.

Make sure that you give one gift to yourself – TIME FOR YOU! I’m not going to preach to you about how easy it is – because that would be terribly untruthful. But… my biggest suggestion is to download a calender such as the DecMad4google calendar or one that can be seen on your computer and phone or even one that you can pack around with you. Then if you have a spouse, or partner, or kids – share that calendar with them. Slot in times for your workouts – treat them as if they are a serious doctors appointment. Two or three days a week is what you deserve to keep your mind and body healthy through the holiday season. What better gift can you and your loved ones give to YOU except the gift of health (an sanity!) – and if you do have a wee bit of extra time – make yourself a poppy, fun, holiday playlist to workout to! That will hopefully keep you feeling festive and fun during your workouts! Take your mind off of all the gift wrapping for just a couple hours a week!

January and the new year are just around the corner. The time when most people start ALL over again with how they are going to be better to themselves and improve themselves. I challenge you to start NOW – if you can start or keep going during the holiday season – you will certainly have the strength and dedication needed to be successful in the long term!

If you’re struggling – please feel free to ask me for help! If you can’t commit to yourself – you can book appointments with a trainer such as myself – to hold you accountable and see you through the stress and all of that wonderful holiday grub! Trainers and stylists alike – we give you a workout and let you vent all of your frustrations at the same time – therapy and exercise all in one! Now how is that for a holiday deal!

Stay tuned – I am planning another post for how to plan for those outings and how to manage the calories and food intake… and all that eggnog…and rum…and wine… and chocolate… ok – I will stop now – its obviously time for lunch!DecMad3

Ok – and if you haven’t watched any of these videos – they are SURE to give you some good chuckles!

XO

~Olivia

 

 

 

Name your price…

 

 

 

 

 

 

One of the biggest reasons people balk at the idea of a personal trainer is cost. I myself, have spent a fairly large wad on a trainer. Sure, I could have gone to Mexico or saved it for a rainy day, but I chose to invest in myself. Don’t get me wrong… charging those sessions on the good ol’ plastic was hard to swallow – but I can’t even begin to explain the return on investment it had for me. Something that will benefit me for many many years into the future.

Working with a trainer pushed me to a new level. I was able to find something inside that I didn’t know I had. Its human nature – we aim to please. My form is gonna be perfect and I’m going to finish my last rep just as strong as my first – if someone is watching and cheering me on. That means that I’m working to my full capacity, there is no time or effort wasted and I know I’m safe because my trainer knows my tipping point.

Then there is that whole motivation thing. For me, being at the gym is never an issue. But, I will say for 80% of my clients – the reason theycost2 have a trainer – is so they stay committed to the gym. They book the appointment time and commit to it because if they don’t – they simply won’t come. Again, we aim to please – my clients rely on me and I rely on them –  to show up and work hard. If they have consistently booked times with me – they aren’t going to bail just because “they’re too tired, its too cold, I have a headache, my toad died… etc., etc. etc.”. They might be dead-ass tired because they went to bed too late, or they might have a headache – but they know I’m there – waiting for them – to come with their game on. In fact, twice, I’ve had two separate clients come and tell me that they were going to cancel because they felt a migraine coming on. Both of them, by 20 minutes in – said that their headaches were gone! Now if curing a migraine isn’t worth a workout… I don’t know what to tell you!

If I’m still having a hard time convincing you, let me ask you this? How long have you been waiting?cost3 How long have you been waiting to lose those 5, 10, 25, or 50 extra pounds? How many Monday’s have you said, “this is it?”, how many times have you said, “next summer I will wear a bathing suit and play with my kids at the beach”. How long have you been waiting and trying to convince yourself to exercise to get your blood pressure in check, your cholesterol down, or just so you won’t be winded carrying the groceries in the house? What is YOUR price? What are YOU worth? Well, only that you can decide. What I can tell you from my point of view is that if by now, you haven’t done it on your own and its grinding at you… you’re worth it and trainers are here to see you be successful. We are here to hold you accountable – if you need to come and have a good cry before we hit the floor, we close the office door, talk it out and then work it out. A great trainer isn’t just here to put you through the motions – it also involves all of the emotions – your emotions and helping you get to the bottom of what’s standing in your way.

From a financial perspective it can seem like a lot. It is. Its not cheap. It is a lot of money. Not gonna lie… But think of it this way… say you come to see your trainer once a week. Spread the cost of that ONE session over seven days. Why? Because, if you come to see me once and I hold you accountable for your workouts for the rest of the week – remember – we aim to please… you aren’t going to want to come to me the next week and say, “Olivia, I totally bombed. I didn’t get any more workouts in and I ate cheetos and Nutella (yeah – my weapon of choice) all week.” No, when you see me next week and I ask, “So, Jane, did you get all three of your workouts in last week? Did you eat protein at every meal last week?”, you’re going to want to do your trainer proud and say, “hell ya – I rocked it!” – then we do our little secret happy dance and celebrate! (I’m so not joking – I have a happy dance to Taylor Swift’s – Shake it out song that I do FOR one of my clients – okay so I might have just lost myself some business there – but whatever works…).

I have some pretty amazing people who have saved for training to invest in themselves – their health and fitness education – you have to see it like that as well – trainers are professionals – we are going to be continuously teaching you as well as coaching you. You will soon use interchangeable terms like we do – like gluteus medius – A.K.A. – side butt (I can totally hear some of my clients laughing at this right now). I like words like “side butt”. Its much more visual to say – “okay – now squeeze your side bum, now this one should target your back bum… you get the point”. You’ll just have cool things you can tell your friends like, “oh man… I totally rocked my rhomboids today” – okay – I’ve gone too far, I know, I know…

So skip your Starbucks for a month (yay me! $100.00 a month!), don’t BUY a bottle of water – bring one! Seriously cost– a bottle of water a day – that’s like $60.00 at least (unless you’re buying SMART water – hell – you could pay off your house in a year if you’re buying that shit!). Bag your lunch for a month! So many teeny tiny things we can do to save and invest in ourselves.

Also – most trainers and gyms sell sessions in packages. Usually, the more you buy the better deal it is. But, ask your trainer what they can do for you to stretch your sessions out. I have clients where one hour doesn’t fit for them – so we break our 10 package session into 20 – 30 minute sessions – or 13 – 45 minute sessions. It has to fit your lifestyle and your pocket book! If you want to commit long term – ask us what kind of deal you could get on 20 or 30 sessions!

So, if you’ve been thinking about training but worried that it costs too much or feeling guilty about spending money on something so “luxurious” – just ask yourself, “What’s my price? What am I worth?”.

I think you’re worth every penny…cost4

xo

~Olivia