Health Hero

I was asked the question the other day of  WHO inspires me? Who is my Health Hero? Names and people rushed through my head and I thought about it all week. Then on Friday, as I was training a newer client, he stopped what he was doing and said, "I heard you used to me like me?" I asked him what he meant. He waved his hands up and down his body, and said, "you know, like this!"

Ohhh, you mean unhealthy? Yes! He responded. "What made you want to do this for a career and help people like me?"

I kind of looked down at my feet, then back up at him and responded by informing him of how I had given up on myself a long time ago. That I used to think I was absolutely nothing because I was a "fat person". But my life changed when I realized that my worth wasn't based on my image. But that I was SOMEBODY and had a few habits that I needed to change. In the past, I always had bought into the infomercials and gimmicks people were selling. I never researched the products, but this time, I made up my mind. I was tired of the old Alison, tired of the excuses, and frankly, tired of being tired!

This is the reason I would have to say each of my clients serve as a Health Hero to me.  I see myself in each of them every day. I once was in their shoes.  I've been on my own personal journey where I've lost 90 pounds because I made the choice to get healthy. Nobody could do it for me. In the past I always tried to blend in and be like everyone else. I did what everyone else was doing, ate what everyone else was eating, and went where everyone else was going. But my true health success came when I blocked

everyone's thoughts and opinions about me out and started being ALISON. I had reached 230 pounds, depressed, high anxiety, removed gallbladder, hypothyroidism, pre-diabetic, two hip surgeries, hair falling out, and a very unhappy person. This is why I began researching health and fitness. I wanted to find out how I could beat obesity! I didn't want to live my life on pills and shots. I wanted to live my life, I was only 21! I had to do my research and find out what a healthy diet really looked like. I researched fitness, how can and should I lose weight appropriately? And lastly, I stopped focusing on the scale. I committed to a journey of following my meal plan and eating right. And that's where I saw the biggest change. I began breaking my food addictions and becoming a person that wasn't dependent on food as a crutch.

My journey has driven me to help others. I desire to serve as an encouragement to inspire, motivate, and empower others. So many times we beat ourselves up already before we even try. I'm here to help my clients and others to give them the push and support. I'm here to tell my story so others may know that they CAN be healthy. Healthy is a journey, it doesn't happen over night. But it's my goal to continue to surround myself around those who believe in me. My better me came when I let go of the past and the people and situations that held me back from flourishing into a better me. Whatever your allowing to hold you back from the life you truly desire, I ask you to let that go. Be your own hero, then influence someone else in a positive and healthy way!

If you want to know more and read more about Health Heros, please check out the American Recall Center where you can find some awesome information on. I found the following read on Hips and Hip Replacement very interesting -->>http://www.recallcenter.com/hip-replacement/

BeBlessed
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Running Life

Throw back... I started this blog 3 years ago when I prepped for my 2nd race.

Every time around the season of lint, I always seem to reflect on my running days. 3 years ago, I had been training to run the Oklahoma Memorial Marathon in Oklahoma City.  As the lint season came, and my race was 60 days away, I was getting weary. Runs were getting longer. I was tired of the training, but didn't want to give up. I remember listening to a sermon about how the lint season for so many is more like another New Year's resolution. When lint season comes around, people will give up candy, soda, social media, and so forth for a couple weeks to see if they can live without it. Some make it to Easter, while others mess it up and say "Oh well!"

However, my training mentality changed when the pastor challenged the congregation to not give something up for lint, but to add something. For example, instead of giving up candy, challenge yourself to pray for an extra 5 minutes each day. Maybe try fasting. Another one was to donate an a few hours of your time each week leading up to lint. Whatever it was we felt God calling us to add, the pastor challenged us to do so.

I went out on one of my long 11 mile runs after church that day and kept racking my mind. I questioned myself, what can I do for the lint season? Then it occurred to me as my legs began to get heavy, I should commit to not look at my fitness and spiritual commitments as something just to "get through". I challenged myself for lint and up until race day, that I would read a few chapters out of Psalms before going on my runs. I divided it up so that I would finish the book of Psalms before I ran my race on race day.

After changing my mindset, my runs and prep for my race became a lot easier!  My runs became less painful because I wasn't running just to hit mileage. I was running with purpose, to honor God.  The day of the race it rained, sleeted, snowed, hailed all within a couple hours. Definitely the weirdest race weather ever because of a crazy storms blowing through and the temperatures dropping and rising. I finished the race soaked and as I crossed the finish line, I can humbly say I hit my personal best. My miles were ran at an average of 7.39 min. I shaved 26 minutes off the last time I had ran a race.

I'm not very much of a high strung emotional person, however, that day after the delayed start to the race, the race conditions, and
running my butt off, I crossed the finished line and started crying as soon as I saw my mom on the other side of the fence. I didn't even want my medal. I was overwhelmed with emotion. I couldn't believe how far I had come, not physically, but mentally. I could have given up miles ago, but I didn't. And that's why I say so many times that our spiritual and physical health are similar. It's easy to give up when things get hard, when the going gets tough. But I've lived through numerous challenges and I can say... only strong minded people succeed. Whatever you desire for yourself , if your willing to work for it and give it your all, you'll achieve it without a doubt in my mind.  You get in what you get out. You can't live a life half way. Living life loudly and boldly is the only satisfying
way to live. Sure, pain happens, but character is built. Know that when you make it to the top at the mountain top, you can look down the mountain and say, I overcame that.

I share my life with you all so you may be encouraged and empowered. It's my prayer that you won't live a life that's luke warm. Live a life where your on fire, passionate about something. Be challenged and grow from those challenges.

Be Blessed
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Cardio vs Weight Training

The great debate! Cardio or Weight Training to lose weight?

134 lbs, doing only cardio...

I have to tackle this debate in my own words. I've been there so many times myself. I used to be the chick doing (I kid you not, 4 hours of cardio per day) and eating MAYBE 1000 calories. It was in my
opinion that the greater deficit I could create the more weight I would lose (and more quickly it would happen). However, it wasn't until I began my own journey and educating myself did I realize the importance of the nutrients that makes up my daily calories and the importance of being in weight room.

I hear it all the time, 1. "I don't want to get big". 2. "My jeans get tight when I lift weights". 3. "I don't burn as many calories compared to when I do cardio." I've heard it all... I've used those excuses myself!

Let me ask you this? What is the purpose when it comes to working out? Is it to lose WEIGHT or lose BODY FAT? Is it a number on the scale or is it to look good and feel good in your own skin?

For me, like my last post, it was ALL ABOUT THAT NUMBER ON THE SCALE... I'd step on it week after week, "C'mon on 130lbs????!!!!"

Me at 160 lbs...

However, after hitting my lowest weight of 134lbs, I took a look in the mirror and realized I was just a smaller version of my old body that I didn't like. I would look through Oxygen magazine and envision sexy legs, arms, abs just like those ladies. But how did they get there? The secret revealed... they're not living their life compulsively weighing themselves! Of course they watch their weight here and there, but their focus is on pushing weight, not weighing. It's IMPOSSIBLE to build sexy
muscles if it's not challenged. And isn't that what we're chasing? We all want to feel some sort of sexy, pretty, strong, beautiful, empowered and not live behind baggy sweats and t-shirts right? I know... I'm guilty of it! But since we're being real, let's put it all out there. Why are you doing what you do? Why are you doing hours and hours of cardio? Or, better yet, why aren't you doing ANYTHING about health? We tend to get in this deadly cycle, or also known as a rut. We let time pass where we stop caring and we stick to what's comfortable.


I found this awesome article about weight training on bodybuilding.com (I'll post the whole article link below)

"Many women will shy away from lifting weights, particularly going heavier (more than 5-10 pounds) simply because they believe that doing so causes them to develop rippling muscles that give
off too masculine of a look.
This is an unfortunate misconception because the fact of the matter is that females do not have enough testosterone in their body to develop this degree of musculature naturally, plus in order to
build that type of muscle even with testosterone present, a great deal of food must be provided (which is another thing that most women are not doing).
What lifting heavy weights will do though is raise their metabolic rate, promote greater fat burning, and help give them more definition when they do lose the body fat off. As you can see, what most women fear is actually what they should be doing. So, make sure you're not making that mistake."

Hormones, we all have them! So how does hours of cardio harm our bodies?

"Another difference between weight training & cardio training is the type of hormonal environment they promote.
Weight training tends to put the body in an anabolic state and encourages muscle mass gain or muscle maintenance.
Cardio training, on the other hand, promotes higher levels of cortisol release, and this is the primary hormone that does encourage lean muscle mass loss, as well as fat accumulation around the abdominal region.
Because of this difference in hormone levels, that's another big reason why you should tend to sway yourself more towards weight training as a means to lose body fat compared with cardio."

Lastly, the calorie burn of cardio verses the calorie burn of weight training...

If you do a longer cardio session, you could burn somewhere in the neighborhood of 500-800 calories, depending on the exact length and intensity level. That is a fairly decent number and will definitely help with your fat loss goals. 
However, since you must burn off 3500 calories in order to lose 1 pound of body fat, if you do enough of these cardio sessions, and make sure you're not eating these calories back, weight loss will take place.
But, keep in mind here again that you are going to have to keep doing those long cardio sessions. Time will likely become a big factor with this one, as well as boredom could start to play a role over time as well.

I share all this to HELP you understand the importance of weight training. Yes, I do cardio myself. I
teach spin for goodness sakes! However, I lift 6 days a week and my cardio is limited to only the 4 spin classes I teach within a week. No more hours on end of cardio for me. Men tend not to deal with such cardio issues, but women do. We stress and for some, it's our way of zoning out and having just me time. Whatever your reasoning, I share to give you something to think about and begin considering. If your not sure where to begin, maybe talking with a personal trainer who has background is weight training would benefit you. To each their own, I just hope to shed light on all those CARDIO QUEENS OUT THERE.

BeBlessed
Alison
Click here to read the entire article:  http://www.bodybuilding.com/fun/fat_loss_training_wars.htm

The Scale

 

Why is it that every time we jump on the scale, we hold are breath like we MIGHT be holding the million dollar lottery ticket?  Before we even step onto the scale, we think back through our week and remember the times we skipped the gym, the cheat foods we should have said no to, or begin to think about all the possible late night empty calories we had consumed. We step on to the scale and sometimes we jump right off disappointed, while other times we stand there and think, "How'd I lose weight with what I have consumed this past week?" Then we get excited thinking maybe we can keep doing what were doing and somehow those pounds will magically disappear.  However, days turn into weeks, weeks turn into months, and months into years and we end up packing on a good gut with some saddle bags and arm flab and wonder where it came from.


So what do we do? We get a personal trainer! That first week we're excited for our new body! We can't wait for people to notice our hard work and pat us on the back and we'll do anything our trainer says. But half way through week two... we're sore, tired, and tired of being sore! We've ate a couple more salads than normal and when it comes time to step on the scale, we FEEL like it should say, "minus 40 lbs". But reality is, after a week or two, your down 1-2 pounds or better yet... UP 4 pounds! You say to yourself, UGH! FORGET THIS! All this soreness, feeling of hunger, tiredness and hard work for nothing! I've been there!

AND THIS IS WHEN THE TYPICAL PERSON QUITS!

However, as a trainer, this is where I have to prove myself that I know what I'm doing. I try to help my clients understand my view.  You have asked for help, and are paying me to guide you in the right direction. I consider myself a health professional and frankly, I want you HEALTHY and losing weight. Sure, I could have you do endless hours of cardio, consume less calories, and you'd lose weight. HOWEVER, you wouldn't be HEALTHY. Most people would drop weight, but what about when you hit that plateau? The "Eat Less Calories, Burn More Calories" approach leaves men and women yo-yo-ing all their life! Where do you go after you meet your goal weight, but look in the mirror and still don't love your frame? There's no muscle there right?

My goal for all my clients is to start weight training, incorporate cardio in moderation, and ultimately understand the nutrients that are going into those calories they're consuming. To be healthy and lose weight, one cannot cut something completely out and be HEALTHY. Your body NEEDS fats, protein, and carbs. Even for people who say they don't eat ANY carbs... if your eating vegetables, your still consuming carbs! It truly does all come down to moderation. A balance in all we do is how we are able to find success. The scale isn't the ultimate bases for your self worth. I use a tape measure for all my clients. Sure, you can cheat your eating or your workouts, but the tape measure won't lie. It tells me if you really are gaining lean muscle. More muscle equals burning more fat at rest. No, it won't happen over night, but it's YOUR journey. So I encourage you to pick up the pieces you left when you last weighed yourself and commit to yourself that you'll stop quitting. Don't let the number on the scale determine WHO you are. Make the conscious effort to make this week be your best week.  Understand that the only person who fails, is one who stops trying. Make no excuses and get results!

Notice the difference in this woman's body transformation, but gain in weight.
Reason why the SCALE doesn't tell the whole story!


BeBlessed
Alison

Team Physique

"If you always do what you have always done, you will always get what you have always got."

We all are born with gifts and talents. As children we grow up with passions for things like music, acting, athletics, and more.  Our passions for those interests grow as we mature and our talent matures.

For Anthony, athletics has always been apart of his life. He played football his entire childhood and even had the opportunity to play at Missouri State University. His passion for fitness has grown since his college graduation.  Anthony loves to compete. That's his nature. He's ventured out to experience every workout possible from the typical football workouts, to trying things like Insanity, and even a little Muay Thai. He loves it all! Now Anthony is a personal trainer and works with clients at all levels of fitness. He loves working with people and helping them realize their potential.

As for personal goals and achievements, this coming May, Anthony Sullivan will be stepping back on stage for the 6th time representing himself and his organization named Team Physique. He views his body as a work in progress, never satisfied. He competes in Men's Physique and is striving for his Pro Card. He explained that the hardest thing for anyone no matter what level of fitness they're at, is diet. He works with his clients by demonstrating and guiding them on revamping their diet. However, when you wrap your mind around your goal and staying determined, you will succeed.

And this is why Anthony has create the following YouTube channel: Anthony Team Physique: http://www.youtube.com/channel/UC4BYIo1IAWvyMKrnX5We6dQ
He has started with his Intro, and just recently posted on diet. As he preps for the stage, Anthony will be sharing anything and everything fitness. From diet and nutrition, to workouts and fitness tips. Anthony invites you to check out and subscribe to his fitness channel.

Anthony's Fit Tip: When starting working out, don't try to do it all at once. Get a trainer, or partner to hold you accountable and start with small steps. Make realistic goals and don't give up after a week. One must stay dedicated and focused.

If you want to follow more of Anthony, check out his Instagram account: @FitBoyWichita

BeBlessed
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Empowerment

A few weeks ago I had finished teaching spin when one of the women attending the class asked if I was going to lift after class. I told her I had got up early that morning so I could lift before spin. She was bummed. I laughed and asked her why. She informed me that she was going to follow me and watch me workout because she wants to gain that kind of strength. I asked her why she just wouldn't want to train with me. So she did. She meets with another trainer during the week, attends my cycling classes, and also trains with me once a week. Some days we do more shoulders, some days we emphasis all back, and other days it's all pushing. But the best thing is how excited she gets to train. Every week she is excited as she sees her arms transform and shape up. She is able to see her strength grow.

So this last week, I decided I would take her through one of my pull workouts and end with bicep burn outs on the cable machine. It's 'typically' one of the exercises you see all the men at the gym doing and rarely any women doing. As I demonstrated the exercise, her smile began to get bigger and was quickly from ear to ear. I informed her there are SO many ways one can work their biceps. This is only one exercise, but I love it because it's empowering to stand tall in the mirror and watch your bicep grow as the pump grows with each set. Her response, "ALRIGHT! Let's do this!" I couldn't help but to laugh from her excitement. She finished her first set and as I asked for feed back on how it felt incase we needed to make any corrections, she said, "This is why I really do LOVE training with you".

My client went on to explain that working out is about being healthy and fit, but also the feeling of empowerment one feels as you get stronger. There is something about dying to self, pushing through the burn, and finishing that last set/rep. So many times we give up before we start. Like my client, when we first started training she would say, "Oh, I can't do that" or "Are you sure you think I can do it". So many times it just took me reassuring her she had the strength and ability to do the exercise or push heavier weight. Every time she'd say, "WOW! I really just did that!" Of course you did that! It
was your mind that was holding you back. And that's why I love my job. I became a personal trainer to encourage, empower, and inspire others through my journey. I would have never gotten where I had been without someone challenging me to do one more, to bump up my weight, or go just a minute longer. WE are the ones that hold ourselves back from our real strength, ability, potential.

I challenge you to find that person who is going to push you. Whether it's at the gym, at work, eating, personally, financially, find someone who will be real with you and truly care about your growth. Find the person that makes you better. Find that person that doesn't let you quit when it gets tough. My clients know... I don't quit, and neither do they. I surround myself around people who make me better, and I challenge you to do the same. If your crowd around you or in your head are telling you that you cant, it's time to get a new crowd. Always be positive and progressive in your journey.

BeBlessed
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Success Through Difficulty

I stared at myself in the mirror as I loaded the barbell with weight to start my squats. I have to get my mind right before I start working legs, including a good warm up. Having had surgery on both of my hips I am more conscious of my form and foot placement. I plan out my workouts and I take my time as I work through each set and rep. But as I complete each set, I stop to stretch out my hip flexors and hamstrings. They start getting tight, feel like they're going to snap, and sometimes cramp up. It's uncomfortable. But as I get moving and push through my hips and body get warmer and I'm able to push through and move on. This happens every time I do legs.

But why? Why do something that's difficult? The end reward!

So many times when training I'll here:
1. It's Heavy!
2. It's Burning!
3. This hurts...
4. Why do I have to do this?
5. Can we do something easier?

My answers are as followed:
1. It's supposed to be...
2. Keep going...
3. Hurting or burn? Burning... Ok, keep going! (Big grin)
4. Because we can't reach your goals if I don't challenge you
5. Umm, good try.

I give these responses not because I'm heartless, but because I've been there. I've been overweight, I've had serious surgeries, I've had setbacks, I've had difficulties, I've struggled... and yet, I pushed onward. It's easy to think "this is uncomfortable" and quit. But I challenge you to take a step back and look at the lesson being taught through the difficulty.

I like the following scripture because it helps me to set my mind right about not being weak minded and giving up.

Colossians 1:11

"being strengthened with all power according to his glorious might so that you may have great endurance and patience"

Wherever you find your inner strength, I encourage you to refrain from fear and embrace the burn. Know and understand the lessons that are taught through fitness, are the same lessons that are taught in life. The burn, the sacrifice, the self-discipline, the sweat... it all makes you STRONGER. Uncomfortable? ABSOLUTLEY! But worth it? Even more so because you have a story to tell that goes along with your success to share with others just starting their journey. Be Relentless Always.

BeBlessed and know that your in my prayers.
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