Ronna's fitness update: On her own

Over the past ten months I've been working with Ronna, who is a long distance fitness client.  Her goals were what yours may be.  She wanted to gain energy, lose weight & create a healthy lifestyle for herself and her family.  

These goals take time. They take dedication & belief in oneself that they deserve it and can attain it.

Ronna has succeeded!  In fact, she's doing so well that she doesn't need me anymore.  "I know I've taken those steps and I know I’m going to continue taking those steps toward better health" she says. 

That's right.  She still has some weight to lose to get to her goal, but her

Looking good!

energy is high, her measurements are waaay down & the healthy lifestyle is a habit!

We've been through emotional ups and downs.  We've come out of illness, crisis, jam packed scheduling and just about anything you can think of.  She lost hope, she gained weight back, she felt unsure.  

But she never gave up on herself.  She worked on her body but she also worked on her attitude, her disbelief and emotions.  That's what made her succeed.  I couldn't do it for her. I gave her the facts, encouraged and held her accountable.  But Ronna did the work. 

"My body doesn't naturally crave sweets anymore.  I feel so much confidence about that now because there was a time that I just ate sweets all the time."  - This was a big deal for her.  The confidence gained from seeing she made a difference in her eating patterns helped see her through the tough times and steer her toward better health & fitness. 

Another turning point was her self esteem increased.  "I saw old pics of myself that were when I was smaller & I didn't beat myself up. I feel so good about that."  Instead of being mad she wasn't where she had been in the past, knowing she'd bee there before gave her confidence she can do this.  What a great attitude!

I'm honored to have had this past year with Ronna.  Seeing her transform has been an inspiration to me.  I know that her healthy journey is just beginning & she has a life ahead that's going to be great.  Good job Ronna!! - Written by Emily Collins, Owner & trainer Honolulu HI

Stay 'On Track' when family visits

Living in Hawaii, we get family visiting us for vacations and we love it.  It does, however, create a challenge for my training schedule.  This month we have three separate visits from family. 

We hiked up Diamond Head Crater.
Great workout, even better views!

Since taking extending time off from exercising isn't an option, I just get creative.

My mom flew in two weeks ago on a Monday afternoon.  I made sure to get a run & weight session in on Sunday.  Monday morning I went for a bike ride.  That's two training sessions geared for my triathlon in May!  We visited the beach later in the week - I went for a quick swim.  Boom!  All three taken care of for the week.  The remainder of the week we hiked all around the island burning calories & enjoying our time together.  At night I did yoga and/or weights to ease muscle tension from the day.

Now if she weren't visiting I would do more, that's true.  BUT there's more to life than exercise...and there's no reason I can't do a little workout mixed in with enjoying family.

Next time you have a tough schedule, instead of putting exercise on the side lines, try fitting in a quick workout or maybe squeezing in some exercise time with your family members.  It's a great memory maker. -- Written by Emily Collins, Owner & trainer

Staying healthy long term

The day we last gave an update about Ronna (our long distance client we've been following) she then proceeded to fall & sprain her ankle.  Ouch!

Loving those upper body exercises!

We've been using the last few weeks to allow for plenty of rest to heal her injury, being creative with her fitness & of course to continue wholesome eating.

The first week or two focused on staying off her feet...as much as a mom of two can!  

Then we added floor work, like Pilates.  Also swimming/water aerobics at the YMCA.  

Ronna was scared to change things up, it was emotional at first.  She was afraid she'd lose everything she'd work for & missed high intensity workouts.  

This gave me an opportunity!  We reviewed how different modes of exercise can still give the same fitness outcome (generally speaking) yet feel completely different - and that's ok!  We discussed not getting addicted to the high intensity 'burn' and enjoying exploring different things.  

It was touch and go for a while.  She wasn't sold but she did it anyway.  

You know what?  On our session yesterday she talked about how much fun she's having using the upper body resistance machines at the YMCA (which is totally new to her), taking Pilates, yoga & adding the recumbent bike to the mix.  

I am beaming with pride!  She didn't give up.  She didn't lose focus - first (& most importantly) on healing & then on staying active and healthy through her injury!  

We'll slowly add more high intensity work back into her routine.  But now, because it was forced on her, she has a long list of options that she really enjoys!  

I'm excited because we're on our way to easing out of training sessions.  Not because I don't want to work with her!  No way - because she's succeeding, and THAT is what every good trainer wants for their client.

Bottom line: Don't give up!  Something may seem like a set back but it may be a blessing.  Stay positive and just keep rolling!  And as usual, let me know if you need guidance. -- Written by Emily Collins, Owner & trainer Honolulu HI

Mom becomes runner

This is Monya, a special lady of whom I’m very proud to know.  Monya is a mother of 2 small children, a wife & a night shift nurse.  

Now she can add a healthy, committed runner who just completed her first 5k, to the list.  She ran the entire distance and even did better than she expected.  But Monya didn’t start out as a runner…   

Monya made the commitment to get healthy first, the right way.  

Initial focus: proper nutrition & making exercise a habit.  She found recording her intake (www.myfitnesspal.com) was a huge help toward better eating habits, saying ‘workouts without proper nutrition is just work.’  The two must go together.  In order to gain the full benefits of exercise, the body must be fueled properly.    

Then she committed herself to training to complete this 5k.  She wasn't a runner when she started out & had doubts if she could do it, but she tried it anyway & kept going no matter what.  GOAL ACHIEVED!

This is just the beginning of Monya’s wonderful journey.  Being a lifestyle now, there’s no stopping her.  As for me, I’m utterly thrilled to see her success & even more excited to see all of her future goals worked for and achieved.  

Bravo, Monya.  You have now changed your family tree!

If Monya can set out to be a healthy role model for her family, you can too.  Never give up, set goals & ask us for help if you need it.  That’s what we’re here for!  - Emily Collins, OnTrack Fitness owner & trainer

Fitness update on Ronna

Remember Ronna, my long distance client we've been keeping updates on for the last several months?  It's been over a month since I gave an update, but I'm pleased to say it's not because she isn't leading a healthier lifestyle.

Taken at Christmastime with her son.
I used this on our last post but it's so cute...

Quite the opposite, Ronna has been doing better than ever.  It's been 25 weeks since we started working together - wow, time flies!  She's made so many wonderful, healthy changes and has truly made this a commitment for life.

Here's an example  
Ronna's sleep schedule got turned upside down leaving her with about 2 hours of sleep per night (2 kids, husband who works nights, going to college - all of that will occasionally throw you out of whack!).  

We talked about how sometimes other things take priority over a workout.  There's no way she could sleep 2 hours, make her commitments AND workout.  That's not healthy.  So we purposely planned to take time off from exercise until she got into a healthy sleep pattern.  

She didn't leave this to chance.  Ronna worked on it and within two weeks her sleeping was back to normal.  Guess what - she got right back into exercising because she knows it makes her feel better and she's committed to health.

Ronna continues to see weight loss.  She's down in all of her clothes, and recently had to go shopping for new workout clothes and even a new jacket because the old one was just too big!

It's exciting, because I see she's doing everything the right way.  She's still working with me, but she's taking ownership (see last post, this was her homework) of her health instead of being dependent on our training sessions.  Recently Ronna joined the YMCA.  Now she's got so many options, plus childcare.  It's a great choice for her.  

I asked her what she would tell people who are struggling to make healthy living a lifestyle.  "Keep pushing forward, even when you feel like oh my gosh I can’t do this."  She also wanted to remind people "Be happy without worrying about the scales because they're not telling the full story." -- Written by Emily Collins Owner & trainer Honolulu HI

Fitness & aging: It's never too late to get healthy

This is my sweet mom, who I'm very proud of for many reasons. I'd like to

Me & my mom

share her experience about getting active again, and the importance of taking care of yourself as you age.  

Here's what she told me: 

"When I tried to exercise a few months ago I was amazed at how much physical abilities I had lost.  I was concerned about not being able to do things I was always able to do before!! I hoped I hadn't lost these abilities with AGE!  Everyone blames everything on age, but I just didn't want to accept this.  I am not that old YET I told myself! 

One thing I had always prided myself on is being able to do is stand on one leg and hold the other leg with my hand at the ankle.  I couldn't do it at all.  I couldn't even balance on one foot and just hold the other leg up!! I was scared and very concerned!  

My question was have I lost that ability forever due to age or never doing it anymore. I can be pretty stubborn when I set my mind on it.  So I started just trying to balance on one foot without hold the opposite foot.  

I practiced back and forth with both feet for a while until I was doing good at balancing again.  I felt like I was on my way. Then I tried to hold the opposite ankle.  It started out slow just being able to hold it a FEW seconds--very few!  Now I'm able to do it for a while!  I am so pleased! 

I exercise probably five days a week.  My workouts are never over 20 minutes. It's not high impact, but it's good enough to help me do things I was losing the ability to do on an everyday basis.  I have lost eight pounds and I've maintained that even though I am trying to lose more.  I eat better and feel good!" 

It makes my heart smile that she's being serious about her health. It's never too late to get healthy and see results!  We can help you get started, contact me at emily@ontrackfitness.net  -- Written by Emily Collins, OnTrack Fitness owner & trainer in Honolulu HI

Fitness spotlight: Ronna's progress update

It's been a while since I gave an update about our long distance client, Ronna.  I'm happy to say Ronna is doing GREAT!

Since first starting her fitness journey approximately six months ago, here's what Ronna has accomplished:

• She went from eating hit & miss to always eating three meals a day, always 

  

  She looks happy and healthy!

  looking for ways to better balance & cooking healthy meals for her family.  She took the nutrition education to heart and now it's simply a part of her lifestyle.
• Even when there's a busy week, Ronna exercises.  She uses it as her fuel to get through tough times.  Sometimes she adjusts her workouts to better fit her day but she gets something done.
• Sometimes exercise is the last thing Ronna wants to do BUT she knows that between feelings versus goals, the goals win.  So she does it anyway and feels better afterward.
• Ronna has been through ups and downs with how she feels about her progress, but she never quit.  She knew this is a lifelong deal she was going for and even though weight loss seems slower than we want it to be, the health - that's far better than a number on the scales.  She gets that & she committed herself for life.

And the good thing is, Ronna is benefiting in every way from her commitment.  She feels great, energy is high, it regulates mood, provides stress relief, she looks FANTASTIC...and people notice it.  That's always a plus isn't it?!

Up next we're practicing "owning" her new life and new look!

--Written by Emily Collins, OnTrack Fitness owner & trainer Honolulu HI working with Ronna long distance who lives in Cincinnati OH

Read this if you don't like to exercise

Not everyone likes to exercise.  I don't know, maybe you're one of them.  

Some people hate sweating, and the thought of taking time to exercise (which they hate), sweat (horrid) and then take time afterward to shower just seems like more trouble than it's worth.  

You know what, that's ok.  It's not shameful to have those feelings!  

Her latest workout at the gym.
Nice & easy does the job!

My sister Laurie is this.  I'm a personal trainer and my sister hates everything about exercise and healthy living.  Since she lives in Nebraska & I live in Hawaii, she's working with me as a E-Training (online) client.  

It's working!  Laurie knows being healthy is important for her well being and the well being of her family, so she's doing what she can - with in the boundaries of what is realistic for her.  I couldn't be more proud!

We talked extensively about what her goals were, previous experience and her feelings about exercise.  We simply work around it.

I plan short movement sessions for her.  She's given workouts she can do anywhere, wearing regular clothes and can then move on with life.  She also gets short videos she can follow along with easily.

Once a week she takes the kids to the YMCA for a class and goes on a cardio machine or the track while they're in class.  She goes slow and only does what is enjoyable.

We're taking this slow and making this something she can do for a lifetime.

The investment v payoff is now much more equal than if I gave her say, a run program.  She's making strides to be healthy even though she honestly doesn't like exercise.  She's fitting it into her lifestyle, and she's going slow so she's not overwhelmed.  

If you have similar struggles, it's ok!  Be honest about your likes & dislikes.  Work with what you can, or are actually willing to do.  You can still make healthy strides!  Let me know if you need guidance! 
-- Written by Emily Collins, owner of OnTrack Fitness & trainer Honolulu HI

Strive for health not perfection

Please understand that being healthy & fit does not mean perfection. There's no such thing as a perfect person so let's not make that our goal. There's no such thing as a perfect body. We don't need to have a perfect workout, or to eat as 'perfect' as we think we should. 

Being healthy isn't about that. 

Listen, there's nothing wrong w wanting to look our best. But if that's the only focus, life is gonna be miserable. 

Instead of punishing ourselves, striving for a perfect body or some beauty standard that has no meaning, let's strive for a healthy life. Let's be a STRONG, healthy role model for our kids. Let's work toward a wonderful, joyful life God intended for us! 

-- Written by Emily Collins OnTrack Fitness owner & trainer Honolulu HI

Healthy mommies!

This is my first update after week 1 of what I like to call, "Operation: FitMom." I have another name for it but, it's inappropriate ha! 

Before we get started on this journey, I'd like to take a moment to introduce myself and talk about OnTrack Fitness (OTF). My name is Davonni "Doni" Bullock, the newest and youngest trainer for OTF. I've been married for almost three years to my husband who is currently deployed. We have two fur kids

My 1st addition to my home gym!

and recently added our newest family member, our first daughter, Eleanor Bullock. I love to lead an active lifestyle and some of my hobbies include cooking, baking, and crafting. 

Our OTF family loves beginners. No judgment or intimidation here. Even if you don't know what a "burpee" is or the correct form for a push-up, we welcome you.  Even if you've never exercised or know nothing about healthy living, we're here to guide you.  And if you're more advanced in the fitness world, we welcome you too!  We have a passion for inspiring, encouraging, and teaching others how to lead a healthy lifestyle that will LAST. 

As you follow me on this journey I'd like for you to keep in mind, I'm a trainer yes, but I'm also human and struggle with my own fitness challenges just like everyone else. Here it is- what I've been up to the first week after receiving the O.K. from my doctor to start exercising. 

This week's challenges: With my husband gone and family far away, my workouts get interrupted a lot by the baby. I would get frustrated (not at the baby just at our situation) and then get down on myself for losing composure.

Some workouts that would take me 30 minutes now run a little longer because well- I'm out of shape. I wasn't expecting to be at the level I was before deciding to have a baby, but I didn't know I would be this far behind. I'm sore and tired and with breast feeding thrown into working out, I'm literally hungry ALL day long....but the funny thing is I FEEL GREAT.  I missed the soreness, I missed the sweat, and I missed how relieved I felt after a good workout. 

On the bright side, I'm not as far behind as I was anticipating! I can still hold plank position for over a minute and I still have great stamina and endurance. Muscle memory is my best friend. Your body doesn't forget, you just have to remind it at times. After my first workout, I knew not to expect to wake up with abs the next morning, or rock solid thighs- I know to stay REALISTIC as in- results take time. 

Whenever I feel down about my performance or how I struggle with exercises that used to be so easy for me, I remember: at least I'm getting off the couch and getting active. I'm putting forth my best effort and that alone will get me to my goals. In retrospect- when getting back into a regiment don't worry about what you use to be able to do-you have to let go to start new. This is your time to start with a clean slate.

So here's my question to you.  Are you ready to start with a clean slate?  You CAN get healthy, no matter what life throws your way.  YOU can do this!  I'm here to help, and all of us at OnTrack Fitness are here to help guide & encourage you - even when times get tough!  And it doesn't matter where you live, we're here for you if you need training (we train all over the country) or just an encouraging word to keep going. We got your back & we're here to help! -- Written by Doni Bullock, OnTrack Fitness trainer San Diego

Get more tips & encouragement on our Facebook & Instagram pages!

Post baby: Your body is not ruined

"Your Body is NOT Ruined"

I wanted to take a moment to talk about a health topic that is very personal

to me and that many people struggle with every single day...body image. 

What is body image? According to Dictionary.com body image is defined as, "an intellectual or idealized image of what one's body is or should be like, that is sometimes misconceived..." 

Every single time we look at ourselves in the mirror, our ideas of what our bodies "should" look like floods our minds. Body image issues can occur with the healthiest, fittest, leanest of all people, obese people, or even just plain normal people; but what I've recently learned from personal experience is that body image issues are found to be the most potent among pregnant women and newly delivered moms. 

I just gave birth to my husband and mine's first baby on October 21st and struggled with body image my whole entire pregnancy. As much as we planned and discussed starting our family, and as much as I researched pregnancy, it was still upsetting to see my fit body change day by day. I couldn't stand to look in the mirror because I didn't even recognize myself anymore. 

My abs disappeared, my thighs started touching, my cravings took over my healthy eating habits, and don't even get my started on my backside- haha! What's worse is that with the way the baby was sitting, my Sciatic Nerve became pinched so I couldn't even moderately work out any longer because of the pain. I couldn't wait for the whole experience to be over- because I was very excited to meet our daughter, but also because I couldn't wait to have my body back again. 

Fast forward to the day I had our daughter. Long story short, I was admitted to the hospital at 1 P.M. and had her at 2:49 P.M. No epidural and hardly any pain meds with a deployed husband may I add. And yes, I'm proud of how my body just knew what to do and how amazing of a labor/birth I was blessed to have. Every time I look at my daughter, I don't think about how terrible I felt about my body when I was carrying her, or how much weight I gained, or how many stretch marks I have- it seems so TRIVIAL now. I proudly can say that now when I look in the mirror at my postpartum body I can say, "My body is amazing," not "My body is ruined." 

I want other moms to understand that it's not about how much weight was gained, or how many stretch marks snuck up on you. All that matters is that your body did an amazing thing- carried another human being for nine long months. Your body is NOT ruined. 

So do me a favor. The next time you moms look in the mirror don't let negative body image cloud your mind...instead, smile with pride and remember how AWESOME your body really is and what it's capable of doing! -- Written by Doni Bullock, OnTrack Fitness personal trainer, San Diego CA

Pregnancy, babies & fitness

Happy birthday baby Ellie!  Our trainer had her first today.  Here's what she

wrote just a few days ago:

"With our baby due any day now my good friend and I were talking today and she asked me, "What's the thing you're most excited about doing again after you have her?" 

Without even thinking twice, I automatically said, "working out." 

Of course you can moderately work out (I walk a lot) during pregnancy but it's nothing compared to what I could do before. 

It's so weird how the human body adapts and misses exercise. I miss dripping in sweat at the gym, I miss not being able to move my legs or arms the next day, I miss waking up sore, I miss throwing weights around, I miss feeling powerful, and most of all I miss coming out of a work out saying, "Yeah, I just kicked butt." 

I know we focus on beginner's fitness, but I miss the level I was personally at. I've decided my goal after baby, is to start training for my first 1/2 Mary and get down to 12% body fat (I was 18 pre baby). 

The only thing better about this time around is that I'll have a permanent workout buddy and in my opinion, the world's most adorable spotter . Gotta start them young right?! I guess what I'm trying to say is to never take exercise for granted, even if you don't feel like you're where you personally want to be, just be thankful for the workouts you do accomplish weather it's something you're new at, or a milestone in your own fitness journey. So, do me a favor and get a great workout in this weekend!" 
-- Written by Doni Bullock, OnTrack Fitness personal trainer, San Diego CA

P.S. Don't worry, we're giving Doni plenty of baby & mommy time before she starts into training again!

Fitness assessment two for Ronna

Ronna, one of our long distance clients, has been working with me for 16 weeks.  We recently had her second

fitness assessment.  Results reflected her dedication and we both are thrilled!

I'm pleased to share that she has lost 11 total inches from her body.  ELEVEN INCHES!!  

That's amazing!  The great think is, she did it the right way.  No fad dieting, no crazy workouts.  She did it through healthier, balanced eating and moving more.  She's healthier and creating a healthy lifestyle for herself and her family.  

I've continuously been impressed with how Ronna has taken everything we work on to heart.  She told me she was ready for a change when we started, and boy, she was right!  Congratulations Ronna.  I'm proud of you!

If you're ready to make a change I would love to speak with you.  Contact me!  OnTrackFitness.Net  -- Emily Colllins, Owner of OnTrack Fitness

Weight loss celebration

On September 18, I will be celebrating the date that I promised myself that I would change my life.  

On that date 5 years ago I had weight loss surgery.  Many say that is the lazy way out.  Not true, it is a tool and the scar from the surgery reminds me of it everyday.  

After my surgery I lost about 100 pounds from my highest weight.  I still have to watch what and how much I eat.  I still have to workout and exercise.  I had a knee surgery 9 months after my weight loss surgery that caused me to gain 30 pounds back.  I have been fighting to lose it ever since. 

With the help of the love of my life, who too has struggled with weight, we have lost a combination of 40 pounds over the past few months. Having a partner to encourage food choices and going to workout is the best tool of all. 

We work together to be healthy.  It starts at the grocery store together to have the right foods in the house for meals and snacks.  We plan out our trips to the gym.

We encourage each other and celebrate our victories together.

Written by Angie Conway, OnTrack Fitness personal trainer & group fitness instructor, Indianapolis IN

Fitness rest week for Ronna

Rest is an important piece of wellness

Ever have one of those days?  How about a week long bout of it?  We all have bad days & sometimes we have bad weeks!

Last week on our session, Ronna had been through a tough week.  We spent much of our session discussing what was going on.  We talked about how she felt, her thoughts on how her healthy lifestyle progress & the support she was getting from friends & family. 

We ended up deciding she was due for a rest week, both mentally & physically.  

Today was our session after her rest week.  Big difference!  Her circumstances haven't changed but was HAS changed is her attitude.  Don't get me wrong, Ronna is a positive person.  But it's clear she needed a break & I'm thrilled she was open to taking it.  

We ALL need a break from time to time.  It doesn't make us weak, or uncommitted.  It doesn't mean we aren't reaching our goals.  It's actually part of being healthy!  Purposely taking time to recharge is a must.  Hence vacation from work, school break & rest days/weeks from training.

Do you take rest days?  How about rest weeks?  If you do, congrats!  If you don't, start doing it!  You'll be a stronger & healthier person for it!   

If you need a little guidance with your quest for a healthy, fit life let me know.  It doesn't matter where you live or what level you are at, OnTrack Fitness offers fitness training for everyone! 

Balancing Family and Fitness

Balancing family and fitness:  The ever-present struggle for myself and my family.  I am a single mom with an 11 year old daughter and a 9 year old son.  

Like so many others we struggle with diet, exercise and keeping up with all of the day to day responsibilities that this life has to offer; work, school, homework dinner, showers…  keeping your home from becoming a really bad

episode of “World’s Messiest Home.”  Throw into that mix trying to teach them, by example, to stay active and live healthy.  

It can be very difficult and while it is a struggle, I have come to know it’s a struggle well worth it in the end.  You may also come to find that it becomes a release that allows you to let go of the stresses that plague so many of us and helps to make everyone in the family happier and closer together.

In the beginning of this journey I have only started, it was just trying to get out for a little bit after dinner, before it got dark.  The kids would strap on skates, getting pulled along by the dog and I would run with them.  Little by little we worked on going further and further.  I noticed the kids becoming happier, less restless and grumpy.  They grew to really love this part of the day.  Not only was it exercise which is good for us all but it was a bit of family time with just the three of us away from TV’s, computers and electronic games.  

As time went by and I saw progress I didn’t expect within myself I wanted to keep going further.  I heard about and signed up for a beginner half marathon program through OnTrack Fitness.  Scary?  Yes!  I was terrified.  

I went into this never expecting that I would ever actually run it but I thought that in the least this program would keep me motivated and hold me accountable to keep exercising.  I was also excited that we met in local parks and the kids were able to come alone and skate with me as I trained.  We started little by little a couple nights a week but we stuck with it and kept going.  The group setting and learning everyone else’s struggles and successes really helped to keep me from giving up when the going got tough.

In the end, I did run and finish the half marathon.  The program was amazing and it worked exactly as they said it would.  My confidence was soaring.  The kids along the way met some amazing people and saw that through hard work and struggle you can accomplish amazing things that you never believed you are capable of.  

This is a huge gift in itself.  Since then I have gone on to run more races and complete my first triathlon.  The kids participated in the Junior Joggers program put on by OnTrack Fitness as well.  Recently, both of my children ran along with me and completed their first 5k.  They are super excited about running and can’t wait to participate in the next race that comes to town. 

All in all, sometimes it’s harder than others to balance everything going on but I make my best effort to fit this in even if I have to give up something that I may want to do more.  It’s a gift you can give to your whole family that will last a lifetime. 

Written by Beth Anne Davis, OnTrack Fitness personal trainer in Yuma AZ

Fitness update

Another healthy week is on the books for Ronna!  Her quest for a healthier

lifestyle is going very well.  

Ronna has lost another pound, a total of just under 7 pounds in 9 weeks.  That may seem low but it's actually right on target.  Losing 1/2 - 2 pounds per week is ideal.  

She's also noticing she's fitting better into clothes much better.  This is an indicator that she's losing fat.  

The weight loss is great & it's one of her goals, but the healthy lifestyle change is the ultimate goal.  She's doing this the right way & learning how to be a role model for her kids.  Every week we work on making healthy habits.  Here's what she's incorporated so far:  

• Eats three meals a day & includes snacks if needed within her daily calorie goal
• Grocery shopping every week & planning ahead for meals & snacks
• Learning the cues of feeling full & stops eating when she feels these cues
• We've found workouts she enjoys & she's learned the best time of day to get them in.  She also hasn't shoved crazy amounts of exercise onto herself.  3-4 times/week is enough plus being conscience of staying active.
• Listening to her body & incorporating rest weeks when needed (about every 4-6 weeks is good for Ronna)

She's starting to understand her body's cues - that things don't have to be perfect to be healthy - and that there's room for personal preference choices with nutrition & exercise.  

We're both loving this progress & looking forward to the upcoming weeks because she's really on a roll!

Jody's fitness progression

Jody's been working with me personally through our long distance training program.  We've been focusing on keeping her consistent with exercise & zeroing in on some areas of improvement with her nutrition.

This past session we really got some things worked out that I think are going to be great for Jody.

• This Jody's 'off season.'  Since she just finished our Newbie Triathlon Program & is going to join our Beginner Half Marathon Program in October, she needs time to recover both physically & mentally.  Fun exercises to refresh her are on schedule!
• We're scheduling in official rest weeks (every 4-6 weeks), even during this off season. 
•  We're working on consistent grocery shopping for easy, healthy meals.  Jody knows she's not going to cook gourmet (who does?!) so we're working on stocking up on realistic recipes & making sure she's got the ingredients.  Healthy can indeed be quick & easy too!

It was great to have a conversation about Jody's real life areas of improvement.  I love that she's open & honest because that's when things get done.  Great job, Jody!

Ronna: personal training update

Ronna just finished her third week of our long distance training with me and she's on a roll!

We've been working on consistently eating three meals a day, logging her food intake twice a week to stay focused & make sure her calorie intake is correct.  

Ronna is learning to eat foods in moderation & balancing her diet (aka her daily food intake).  Last week her husband brought home cheese cake.  She was thrilled to realize that yes! She can have a slice, and without guilt, because she planned it into her discretionary calories. 

She's lost a total of 2.4 pounds and feels great!  "I'm so happy I can still have snacks and not feel like it's cheating."  "This is something I can do for life" she mentions.  

This week we're continuing to reinforce balanced meals.  I'll be teaching her to grocery shop for HER too - not just picking up foods the kids & her husband want.

Ronna is learning slowly that she's capable of becoming healthy and she deserves to be healthy!

Ronna's fitness assessment week

This week was exciting because it was Ronna's fitness assessment week!  

Since we work long distance we reviewed together how to do each standardized 'test' & she completed it at home.  

The assessment is a snapshot of exactly where Ronna's fitness level is with each component of fitness.  She also took total body measurements, resting heart rate & weight.  

Now that we know exactly where she stands, we can set some very specific goals based on the findings & work toward them.  In about 3 months we're going to do the sames tests & see how well she's improved!

We're taking this one step at a time starting where she's at.  Moving more, learning new eating habits and doing it slowly is how we're doing this.  Too much too soon & things start falling apart - that goes for us ALL.

With Ronna's focus & dedication to her new healthy lifestyle she'll see great strides from her first to her second assessment & I for one can't wait!