Thursday, January 9, 2014

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

Tuesday, January 7, 2014

Healthy meals

There's no reason you can't eat well every meal, every day even with limited time.  Healthy meals don't have to take forever nor do they have to be complicated.  

If you're a mom with a busy schedule it can seem impossible to feed the family without the help of a drive through.  Our fit mom trainer, Doni, who is a new mom & military wife shares her simple and healthy recipes.  It is possible with a little planning.

Here's a start with two great recipes.  Enjoy!

Stuffed Bell Peppers (breakfast recipe but good any time)
1) Take four bell peppers of any color. Wash and cut off their tops and cores. Let water flow into them to get the seeds out easily. 
2) Stuff them with chopped Spinach then crack an egg on top of each pepper.
3) Oil a pan with coconut oil and place peppers in the pan.
4) Bake at 400 degrees for 20 minutes

* I made these during meal prep and froze them. They defrost easily in the microwave (defrost for a total of 4 minutes then use the time cook setting for 2 minutes).

Easy Salad

These salads I bought as a pre-made mix at the store of romaine lettuce,
radishes, and carrots, then I added home made croutons, and cherry tomatoes (cut in half). 

For dressing you add it later when you're ready to actually eat the salad so it doesn't get soggy. I use a lite balsamic vinaigrette.

Pre make them and put them in individual containers for a handy quick meal, snack or side.

Written by Doni Bullock, OnTrack Fitness trainer San Diego

Saturday, January 4, 2014

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

Friday, January 3, 2014

If you run, you're a runner

The title seems silly doesn't it?  Kind of a 'duh' statement.  You'd be surprised.

I belong to a run community on a social media site every day I read runners talk about a great run they had yet mention their slow pace. They seem a little embarrassed and feel the need to apologize for this. 

This is nonsensical! 

Running is running no matter the pace. Some runners are naturally fast, some naturally slow. Some are better at sprinting, some are better at endurance. We're ALL runners enjoying the same sport. We're ALL athletes whether we run a 6 minute mile or a 14 minute mile, whether we run 1 mile or 26 miles. Some runners walk every so often - and they all walk in the beginning of their journey.  It's not the pace that makes us.

You see, it's our heart that makes us athletes. Running takes courage, dedication & commitment. It takes putting yourself out there. It takes a leap of faith to even begin the journey.

The running community as a whole is a wonderful, encouraging group of people. We all know the effort it takes & it bonds us together. Sure you may come across the occasional ego based person who tries to make you feel inferior (& really that comes from low self esteem), but remember they're an exception to the rule & frankly, THEY are the ones that don't fit in. Brush them off.

So I guess I'd like to say when it all boils down is, if you run be proud to call yourself a runner. If you run, no matter the distance, pace or length of time you've been doing it - YOU are a runner. YOU are an athlete. YOU have earned that title. Even if you don't feel like it, it's still the truth. Start seeing yourself through this filter because it's a pretty cool, life changing thing. 

Rock on runners!!