Who Me?

Couple weeks ago when the gym I work for released their new quarterly music for Group Kick (mixture of kickboxing), I fell in love. The music, moves, intensity, and energy is fun and motivating. Anyone at any fitness level can walk into the class, participate, and leave feeling like they might need to wring out their shirt.

But last week, I actually had the opportunity to sleep in. I slept in till the very last second and then had to hurry up and pack my gym bag, get dressed, and make a quick protein shake. I wanted to do kickboxing because I knew I would work a lot harder and I was just feeling like I needed a 'GOOD' intense cardio workout before lifting a little later.

The class had just started and was packed so I slipped in the back. I knew the warm up pretty well and as we kicked and punched our way through song two, I noticed two new ladies beside me. I figured they were new to the class, but not knew to fitness. Both of them (in my eyes) were quite fit. Sure they didn't know the routine super well, but they picked up fast. I moved in front of them for song three since we do a lot of moving and traveling on the floor. As we finished the forth song, one of the ladies pointed her finger from my bottom half to my upper half and said, "CLEARLY, you have this fitness thing figured out. Can you leave, your making the rest of us look bad!" I laughed and explained to her that I had taken the class several times and was getting the choreography down. She said, "NOOO, YOUR BODY THOUGH!!!" (Need I remind you this is a woman that 4 years ago I would have killed to have her body. Bikini PERFECT!) I laughed and awkwardly grabbed my shoulders and said, "ohhh, you mean muscle?!"
Her response, "yes, whatever your doing, your doing it well because your body looks amazing!"
I thanked her with doubt in my mind because I wondered if we were looking at the same person.

Her comments made me think though. I later went back into my pictures on my phone where I had initially lost my weight. I wasn't lifting nearly the weight I was then, mainly doing cardio. I was a tiny 134 lbs and looking back now, think I had reached a moment of a sickly "too small" trying to reach a specific number on the scale. Sure I'm bigger now after squatting, pressing, and pulling more weight, but we see ourselves bigger or smaller than what we really our. When I was 134 pounds I thought I needed to lose another 10 pounds. But now I know I needed to gain some muscle! It's a hard concept and balance to understand. This lady saw me as perfect, when I saw everything BUT perfect.

And that's where I encourage each of you. Set goals, share them with others, and encourage each other. . Surround yourself with like minded people who are working on being a better them with mind, body, and soul. Surround yourself with people who see you for you. Surround yourself with people who want to see you be better. This woman didn't know my journey, but her words definely encouraged me. I was encouraged by the fact that she saw muscles as a positive. I was encouraged by her words. Not because I'm conceded, but because she saw being beauty in fitness. Don't keep looking at the mirror and hoping for a change. Get after your change and challenge yourself. One of my friends always says, "If it doesn't CHALLENGE you, it doesn't CHANGE you".  Start challenging yourself to lift more, do more, eat healthier. Each day is a journey!

What are you waiting for? Today is your tomorrow, start now and start bettering yourself one activity and meal at a time.

Be Blessed
A

Men Vs. Women

Being in a gym setting the majority of my week, I see both men and women coming and going from the gym. I would like to say I'm not a creep, so I'll call myself a "People Watcher". And I'm viewing from the majority here...

I watch men walk into the gym with what I would consider their "game face" on. They have a one set mind as if they have been at work thinking of this workout all day long. They get right to work, and unless they are Mr. Social, they get their workout in, done, and they're out.

Then there are the women.  WOMEN are just COMPLEX! (Sigh) :)

However, the biggest difference I've concluded between men and women is how hard women are on themselves verses men. I've had a couple conversations with men where I've really had to take a step back and try to see things through their lenses (as scary as that sounds). Women, in general are their own worst enemy. We'll stand in the mirror for HOURS and criticize ourselves for ANY or EVERY imperfection. We judge ourselves before anyone else does. And most of the time we put ourselves down before anyone else does.

BUT MEN, on the other hand, they are their own personal cheerleader for the most part. Couple weeks back, I was talking to this guy about past sports and his exercise history. He told me he used to play football and so forth. He then asked me how old I thought he was. I said probably 30ish. He said 37 and I told him he was in really good shape. Definitely didn't look 37 at all. He smiled and said, good. But then after hearing about how active he was in his past and how his dad taught him the importance of being fit, it made me curious what his current fitness goals were. I guess that's just the trainer in me! His response though was one that I've heard several men tell me when I ask what their fitness goal is. He said, "to be the fittest 50 year old I can be!"

As I thought about that, I've come to the conclusion not that I want to BE a man. But that I would like to develop some of the same like-minded thinking. That I need to focus on being the best me, no matter my age. That I'm not here to impress anyone by how I look, and that I do what I do because I want to help others. It's so easy to get caught up in things that don't matter and that's the perspective I was able to see from this gentlemen's story. We're all on this journey and it should be for no one but for our own betterment.

I'm challenging myself to think less about why I'm doing something or how I look doing it and just DO IT. Don't overthink and just enjoy the process of becoming the best Alison that I can be.

I challenge and encourage you to do the same.

BeBlessed
A

Runners Supporting Movers

This last weekend was the Smokey Hills River Festival in Salina, Kansas. Since I've moved to Salina a few years ago, all I hear about is the festival around this time. It's as if the city shuts down for the event. Until this year, I truly never understood it t all. The festival is really geared towards fine arts and I can truly say the displays were neat to see. The vendors make some really interesting and amazing things as well. But the one thing that is cool about the festival is the 2 mile walk/run or the 5 mile run. It's every Saturday morning of the festival before the rest of the park opens up.

This year particularly, I decided I WASN'T going to run. I knew of a couple people who were runners or individuals who have walked in the past that decided they were going to do it long before Saturday rolled around. But as the weekend approached, I had more clients and gym-goers ask me why I wasn't running the race. I really had no reason to give them besides the fact that I just didn't want to. Thursday approached and a couple clients of mine who I never would have expected to sign up for a walk/run informed me they were, I began feeling bad. My 1st thought was, "I better get up and go cheer them on". But Thursday night before the race I laid in my bed debating about running the 5 miles. Then I remembered a vow I said to myself when I was training for the Oklahoma City 1/2 marathon. I vowed that as long as I have breath, and as long as I'm able to move, I will keep moving no matter how fast or how slow I am. (Besides, I'm an example to my clients! NO EXCUSES!) And so it was decided. I was going to run the race. I debated about just doing the 2 mile, but then after thinking about it some more, I realized I'm FULLY capable of the 5 mile run.

I showed up Saturday morning, registered, and saw each and everyone of my clients and/or gym-going friends. Everyone huddled together at the starting line. People were smiling, jumping around, stretching, and just full of excitement. As the gun went off, everyone took off down the road. I looked to my right and then my left, watched people of all shapes, sizes, and ages... all of which were moving. And I thought to myself,
"Look at him go!" and,
"that lady is killin it!" and,
"look at that dad pushing his daughter in that stroller, geezzz, I never want to push a stroller running!"
But I was just filled with excitement to see so many people moving. And I was reminded WHY I started running a few years ago.

I remember back to the days when I would get up to run anywhere from 5-10 miles before school. I remember running with a running team in my hometown. I remember always talking with other runners and how many miles they did that day. I remember the blistered and bloody toes. But most of all, I REMEMBER THE FINISH LINE! This year as I ran into the finish line, several of my clients shouted, clapped, and cheered me on. They could see how red my face was and as I passed by them, I took one earphone out and pointed at them saying, "I did this because of you"! They all laughed and it was a great time, but as I looked back at that morning, I was filled with joy. I was filled with joy to see a community of people supporting people who were moving.

So many times people don't do  5K walks or runs because they think they are for the "ATHLETE"... but guess what, if your moving, YOU'RE AN ATHLETE! That is why I love the running community, and that is why I love this community. True runners aren't prideful. True runners have all had a bad run. True runners have felt like they were going to die. True runners are humble. And lastly, TRUE runners acknowledge and support NEW (runners, movers, walkers, joggers, sloggers, plodder... or whatever else you consider yourself!)

Thank you to my clients and gymrat friends for the encouragement. I actually PR-ed at the race, shaving 2 minutes off my last years time. But ultimately, THANK YOU for holding me ACCOUNTABLE as well as being so supportive.

Surround yourself with positive and encouraging people.
BeBlessed
A

If FIT where EASY

Being a trainer, and once being in my clients shoes, I can honestly say the HARDEST part about my job is starting clients on a program.

I can remember when I finally made up my mind to get fit and sat down to look over my first program. I was SO excited! I was excited just like when I bought all the endless "weight loss gimmicks" off the T.V. and online. I was excited just like when I started the Atkins diet and bought endless diet pills. Everything I purchased, was instant gratification. I thought because I had purchased it, it was a done deal. Weight would magically come off and I would be skinny like all the magazine models. However, everything I purchased was full of promises, but not very effective. The one difference with my weight training and diet program was it took WORK on my end.

Weight loss was/is work and for me it looked like early mornings and late evenings. Weight loss looked like blistered feet, aching muscles and joints, growling stomach, and a desire to just jump in my bed and sleep off my soreness! I truly and honestly have been there! I hated trainers who I've trained with who were brutally honest to the point that they made me cry. I literally have been in the middle of a workout, eyeballs full of tears and fighting through every single set and rep. I've been there where I've laid down in the middle of the track bawling and praying to God that I could JUST GET THROUGH this workout! I GET IT, I'VE BEEN THERE!

And that's WHY I hate starting out new clients. I hate to tell people who sit in front of me full of smiles and excitement that this NEW lifestyle isn't that much fun. That this *ISH is REAL and this is going to take EVERYTHING within you to do. If weight loss were EASY, EVERYONE would do it. That changing a lifestyle that one has had for the last 10, 15, 20+ years is going to change more than just your body. That a lifestyle change might just mean losing friends who try to sabotage you and that the old habits you maybe used to have, might just need to cease. But tell someone who is investing in you as their trainer all of that up front. It's HARD. And that's usually EXACTLY how I wrap up our conversation. I tell my newbie clients, "this is going to be different, it's a lifestyle change, and it takes work! Be ready, I'm going to push you outside your comfort zone."

One client in particular has begun to open up as she has been training for 3 months. This was her recent facebook post that I was tagged in.

I love this post because the woman is real! There's nothing fake about her journey to get fit. There's been pain, tears, anger, bitterness, but from a trainers perspective and most importantly... GROWTH! This has to be the most rewarding part of my job. It's what makes it not a job... My job is about creating relationships where the individual gets to the point of trusting me enough to listen and take my advice. I can honestly say, most clients I start with, I swear they hate me. They come in with this poker like face that says "TRY ME". And with each client, I have to prove myself to them. Some don't take long, others are like a rock. I have to prove that I'm not full of empty promises and hat I will be there- that I'm not going to give up on them. Some move towards their goals like flowing water, while others... we have more white waters and waves. But either way, we're on this journey together. We're here to do this and I'm here for them. I'm not a trainer full BS or scientific talk that is unable to relate to people. I'm a trainer that truly cares and it's my desire that I can inspire, encourage, and empower my clients. To each their own on how they go about training, but my style is my own and I will meet each client at their level so we can grow together. It is my desire to help others.

BeBlessed
Alison

Emma Creek 5K

Saturday, April 26th several women from Genesis Health Clubs gathered in Heston, Kansas for the Emma Creek 5K walk/jog/run. The significance of this race is to celebrate Women's Health and Fitness. It was my 2nd year of participating and it was my goal to get as many women that I know to participate. Several of my clients were able to go and I couldn't have been more excited.

We arrived early so we could pick up our packets, take pictures, talk (and drink coffee)... Right before the race, people split up with a partner or in groups of people who were walking, jogging, or running about their pace. Those running were right up front of the starting line. All of us took off at the pop of the gun and push forward through the Kansas wind. People were all over the race path encouraging all the participants. Cop cars and race workers lined the roads so that no one got lost. It was absolutely one of the best 5K races I've done as far as being professionally done and no confusion.

Of course I had my own personal goals, it was my goal to actually run the race. For those of you who know me, know that my fitness journey actually started with running. When I started to make healthy choices for myself 3 1/2 years ago, I was embarrassed to do any activity and that's why I started jogging. I was embarrassed to go to a gym. I was embarrassed to walk, jog, slog, run outside because I imagined cars driving by would be making fun of me. However, the more I did it, the more comfortable I became in my own skin. With becoming comfortable in me, the healthier I became, and the more confidence I gained. I ended up running 2 half marathons and numerous 5 and 10 K's... HOWEVER, my last 5K was June 2013. I had changed my cardio to HIIT and teaching spin last fall. I knew my biggest challenge for this race was that I've spent the last 8 months in the weight room lifting my tail off, and not running. I had no idea HOW my legs would react to running a little bit longer distance. Let's just say during the race, it wasn't too bad, my quads were burning... BUT the day after the race... MY CALVES! Holy crap! I honestly can say I've NEVER been this sore after a run. But ALSO, my lifting partner and I lifted legs right after we got back from our run. The pain,
possibly a combo of everything, but I'm definitely paying for it today.

So what did I gain from the whole race day experience beside being completely sore?

A sense of EMPOWERMENT. I've preached since day one that my ultimate goal as a trainer is to EMPOWER individuals. And truthfully, nothing meant more to me than watching people who did the race last year to do it again this year as well watching those who have NEVER done a race. The women yesterday did the race I'm sure for several personal reasons, but to me, watching so many women come together for a common interest, to CELEBRATE THEM, means the world. Taking control of my health was the best thing I did for myself. And that's what I pray for all the individuals that were apart of yesterday. I pray that they all see themselves as strong, beautiful women with nothing holding them back. We are the only ones to hold ourselves back, and so with that said, I hope more will participate next year for the Emma Creek 26th 5K Walk/Jog/Run to celebrate being WHO they are and LOVING themselves.

BeBlessed
A

Beast Cookies

Diet, a term used negatively typically meaning cutting calories and going without cookies, candies, and/or fast food. However, diet is actually a noun meaning "the kinds of food that a person, animal, or community habitually eats".

With that said, let me ask you what does your diet look like? Are you person who doesn't care? Or do you automatically know your a carb lover? So many of us have our thing. Some people, love meat. Some people don't even know GREEN veggies exits! Bottom line, to get healthy, one needs to start by incorporating fresh fruits and veggies, lean protein, and less processed foods. I don't want to get into the debate of whether or not carbs are bad, but I do believe that one needs to find a healthy balance.

Typical Excuses I hear it all the time when it comes down to eating health-IER...
1. No Time
2. Too Hard
3. Too Expensive
4. I don't know how
5. My kids won't eat it

Here's my response,
1. We all have the same 24 hours, if it's important to you, you'll find a way.
2. If you plan and stay dedicated to your goals, it becomes easier.
3. Plan and prepare your meals, it ACUTALLY saves you money.
4. Google it. I know most of you spend 80% of your day online on facebook, pinterest, instagram, google... WHEREVER! Start searching recipes and find recipes that are easy. You can literally type into google "healthy easy meals" and a ton of different recipes will pop up.
5. Lastly, will your kids eat cookies? Sure! Because you like cookies and you introduced them too them right? My advice, introduce them to healthy eating. Be as excited about them eating healthy as you are to give them fast food. Start by showing some excitement towards becoming a healthier you.

The following recipe is a recipe that I found on Bodybuilding.com. I used the Oatmeal Raisin Protein from Complete Nutrition and they literally taste like Oatmeal cookies. These are the find of recipes that you can whip up on a Sunday for yourself, husband, and kids throughout the week. Leave the highly processed foods at the store and get in the kitchen. No baking and these literally took me 20 minutes max! I made two kinds, half I used raisins, other half I used dark chocolate chips. Awesome afternoon snack. Give it a try and let me know what you think!

Peanut Butter Protein Beast Cookies

Ingredients:
1/2 C. All Natural Peanut Butter
3 Tb Sp Raisins
2 Tb Sp Unsalted Almonds
1/8 ts sp Pure Vanilla Extract
1/2 C Whey Protein (I use Complete Nutrition's Lean and Lite Oatmeal Raisin)

Directions
Combine all the ingredients in bowl and kneed together
Shape into balls or bars, let sit in fridge or freezer for 2-4 hours.

Gym Rats

 

Couple months back, when I was training one specific client, she informed me that she thought I needed to start a fitness group or accountability group where several clients get together and exchange favorite healthy recipes, talk about progressions, and discuss healthy tips and reads. I agreed with her, but in the back of my mind I was thinking WHEN? I couldn't think of a time I would even be available to get my busy clients together! I ponder this thought for a long while, until it dawned on me. The health club that I'm employed at were advertising the start of the spring fitness challenge. I needed to put a team together was my exact thought!

I texted 4 specific clients and more or less told them they should do this challenge. Not one told me no and via text, it was decided their team name was "FitNotSkinny". They all weighed in 6 weeks ago and I made sure they all knew what I was wanting from them. I wanted them to have an open mind to trying ALL the classes that were offered on their sheet and if they weren't already logging what they were eating, to begin that as well. Diet and exercise go hand in hand in fueling ones fitness. I could really care less about them doing the challenges where they have to visit specific restaurants or stores, my main concern was the ACTUAL fitness part of the challenge. I wanted them all to push themselves outside their comfort zones and be challenged. And I can honestly say, each of them found a class that our gym offers that they can attend weekly.

As a trainer, I don't want my clients dependent on me. I want to empower them and give them the tools they need to succeed. I want to be an encouragement, motivation,
inspiration, and that extra push to challenge for them. One found she liked Zumba, one found that Yoga was something she needs to incorporate within her week, another one found that a class she dreaded was the best place she needed to be to meet her goals, and lastly, one took the opportunity to get her husband involved in living a healthier life! They all accepted the challenges with a bit of hesitancy, but knocked each challenge out. Yes, there was a lot of sweat and sore muscles on top of sore muscles, but they ALL have put their best foot forward! I can truly say I'm proud of their hard work for leveling up and not letting a challenge hold them back.

Most importantly though, is the community built through this challenge. The four women on the FitNotSkinny team didn't know each other at all. I introduced them all to each other as they were
going and coming from the gym. However, they were able to get together on Saturday's for Boot Camp and workout together. There's something about sweating and feeling like your about to die that builds a community! That's also why I strongly believe in being involved in classes at a gym. You have to surround yourself with people who encourage your and desire to see you back every week. And with my busy schedule, this is why I make sure that I have at least one day within the week that I workout with my lifting partner. WORKING OUT IS JUST MORE FUN WHEN YOUR DOING IT WITH OTHERS! Sure, it's serious, but when you can relate to someone's fleshly pain and encourage each other, you grow in character. You don't give up, you push harder. And that's what I feel life is like. We are all on our own journey, but we have friends who come along side us to encourage us to say we can do this, let's
go another round.

I'm not sure where you are at in your life, whether your needing some encouragement or just a little
push, but reach out to others. Find a friend, a trainer, a support system that will encourage you on your journey. Needing help isn't something that is shameful, it takes courage to ask for help! You shouldn't have to go through another day, week, workout, trial, or life alone. It's my prayer your find the strength and encouragement that you need.

BeBlessed