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
A

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
A

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.
A 

 

 

 

New Years Eve/Day is always packed full of "RESOLUTIONS" like:

 

Lose Weight

Volunteer to Help Others
Quit Smoking
Get a Better Education
Get a Better Job
Save Money
Get Fit
Eat Healthy Food
Manage Stress
Manage Debt
Take a Trip
Reduce, Reuse, and Recycle
Drink Less Alcohol
(http://www.usa.gov/Citizen/Topics/New-Years-Resolutions.shtml)

However, December always rolls around and we all look back and wonder where time went. We find ourselves making the same resolution for the following year because we failed at our previous resolution.

 

Why do we keep setting the same goal that we keep failing at?

 

Maybe your resolution was more of a wish rather than a goal? Or maybe your asking what's the difference between a goal and a wish?

 

 

Let me ask you this, in the past when you've made a New Year's resolution, did you make a plan of action to go along with it? Did you incorporate any accountability partners?

 

My journey of weight loss didn't start on January 1st. My journey started in May after I had finished my junior year of college. My annual doctors check up revealed I was on a path toward diabetes. There wasn't an "Ok, I'm starting tomorrow" moment. It was a moment where I saw myself in the mirror, 230 pounds on the scale, and a feeling deep inside of me that I needed to get myself healthy and happy.  I started my weight loss journey with my food consumption. I knew I had a problem of over eating so I began educating myself by reading Tosca Reno's Eat Clean book and Oxygen Fitness Magazine. Both reads STRONGLY recommended me logging EVERYTHING I consumed and the more I did it, the better I got at it. I then started planning what I was going to eat for the following day. I knew if I saved logging my food for the end of the day, I would log everything and go to bed feeling guilty and frustrated by what I had ate. By logging and planning what I was going to have for the following day, I was setting myself up for success and I was completely in charge of my consumption.

 

 

Lastly, I wrote on a piece of paper a 1 month goal, a 3 month goal, a 6 month goal, and a 1 year goal. I shared with my mother and then I signed and hung it on the refrigerator.  I knew that if it were just up to me to hold myself accountable, I'd let myself slip. By letting someone else in on my goals and why it was important to me, added another level to my success. I was more willing to follow through because I didn't want to let myself or another person down.

 

As we welcome in 2014, let me ask not your RESOLUTION, but what's your plan of ACTION? To be completely honest, if there's no action or accountability, why are you even making a resolution? You have to start something and everyone has to start somewhere. Make the year of 2014 a year of "Action and No Excuses"! Your RESOLUTION is in your Hands of ACTION.

 

BeBlessed Champions~

A

 

 

 

 

Sabotage

 

The more I work one on one with individuals the less I'm able to forget where I've been. People will get frustrated with themselves and say to me, "I'm trying... don't give up on me!" My response, is NEVER! I see myself in their desire to be healthier. My grind now, is driven from never wanting to be like the old complacent Alison. But one thing that I'm finding more true is how deeply people want to resist change. I have to accept that some people don't want to see you or I succeed. It may not even be because they dislike you... but because they are unhappy with their self/life. And maybe it's not even you, but the fact that your new lifestyle change represents something they desire but aren't willing to commit to.

To give you an example from my end...
Couple weeks ago I had a family member inform me that he thought I was a social media douchebag. I honestly could have cared less because we each have 24 hours in the day and I chose to spend my day working, working out, and posting about my fitness journey on social media as inspiration and motivation to others. This person couldn't fathom why I would chose to do what I do. He thought I was vein for what I do and made that very clear. Many hurtful words were said that evening until I was over it and grabbed my things and left.

To be completely honest, I had tears all the way back home. BUT, I wasn't sad because I felt like he had a good point or because I wanted to give him the gratification of getting the best of me. I was upset by the fact that I've completely changed from the inside out. I used to be the person who didn't care or love herself, but through my transformation, I've become someone who honestly and truly loves myself. The change of my body actually represents the heart and mind change. My weight loss journey helped me to see myself the way God created me to be. And that's why I work with individuals that have the same struggle.  Weight loss, fitness, health, competing at any level is mind game. It's so easy to do what the flesh wants and desires, but self respect comes through self discipline. Thus the reason I share my journey.

For years I lived by no rules. Some days I'd wake up and eat Oreos and Milk for breakfast. Some nights I would eat 2 or 3 dinners just out of boredom. Other times I'd go out to eat and I could out eat any athletic team! My physical body showed my lack of self control. But what a healthy lifestyle respresents is discipline. I know eating 'A Cookie' won't harm me, but will I be able to stop after one? In my past I would get so sick of looking at myself I would literally starve myself for days, then I would eat like pig later because I would tell myself I would deserve it.  ALL SELF SABOTAGING!

Then what about the other element of OTHERS sabotaging you? I can remember NUMEROUS times where I would have a great week of workouts and eating. Then the weekend would come and friends or family would say lets go do this or that and eat this or that BECAUSE "you deserve it". I'm sorry, you and I aren't dogs so we shouldn't look at food as a reward. "Eat to Live, Not Live to Eat". I have always been held back in life because I've allowed my circumstances to control me. But my weight loss secret, gaining a backbone. I had to learn to say NO. Still I'm not the best at telling people NO when it comes to tasks, but I have learned to turn food down and make time for a good sweat. I don't have to eat whatever is set in front of me. I am in control.

Bottom line, your fitness goals and aspirations are exactly that-YOURS! One has to find a balance and that can be hard. Sadly, you might just lose some friends, but you might also gain some new ones. You might gain a support system or gym friend that is on the same journey as you. The idea is, if you have a goal, surround yourself with like minded and goal oriented people. And that's why I have my Twitter and Instagram account. I created them not only to share my story, but to follow others. I've found so much support and encouragement on my fitness journey through social media because I'm able to surround myself with like-minded and driven individuals. AND if that is the definition of being a "Social Douchebag"... I'll take it as a compliment.

BeBlessed
A

Nutrition is EVERYTHING

I used to be the "fat girl"... Then the "girl who lost 90lbs" and then I got stuck! So many time people lose weight and sadly, gain it all back. That is exactly what I didn't want. I didn't want to be the Success Story that went bad after a few years and so I kept setting small goals. I would run 5K's, 10K's, got certified as a Zumba and spinning instructor, then certified as a personal trainer. But last January, I decided I was going to start training for another 1/2 marathon. I started my running, but my back and hips were killing me. For those who are unaware, I've had two hip surgeries where my doctor had to place 2 pins and a screw in each hip. The running was killing me. It was then I decided the running wasn't doing much for me except killing me and I needed to refocus and find another goal. I started spending more time in the weight room and loving my results. I had always been a Cardio Queen! As I continued lifting, I started to watch these female competitors that I found on my social media. I decided that getting on stage was going to be my next goal. And it is! But what I didn't understand, was the training.

Training for a competition is so much different than losing weight for health reasons. I thought, one just had to workout a lot and cut calories. And thinking I knew what I was doing, I tried it on my own. But my weight started to go up. Nothing drastic, but enough to realize I needed more guidance and help. When you don't know something, ASK for help! I started asking my followers on Twitter and Instagram who are competitors and realized that I had opened Pandora's box. I wasn't turned off though. I decided I was going to get real help and get a coach.

Which leads me to the last 6 weeks being the biggest learning experience of my life. For my birthday I went and visited a friend who competes in Figure so I could get my feet wet and decide if it's something that really interested me. And it did! It blew my mind how training for a show is so strategic. Everything is mapped out until ones show. You can't be all for it one day and then not the next day. One has to fully commit to doing a show, the workouts, but most importantly... The diet. Eating has ALWAYS been my biggest struggle, but that's why I love this. I never want to be so enslaved by food that I lack control. Someone asked me

"How can you be so strict with what you put in your mouth and be so dedicated to tracking your food consumption?" My response, "Don't look at practicing self control with food as your being punished or that your missing out on something. We eat to live, not live to eat." 

Anyways, I'm embarking on the unknown for me. It's not easy, sure I want to grab a bag of chips or eat a candy bar whenever I want to. Everyday I'm faced with food. Good choices of food and not so good choices. I ask myself "Is consuming this getting me a step closer to my goal?" If the answer is no, I practice self control and just don't eat it. And it's paying off! The scale is going in the direction my coach wants it and I'm getting stronger. I'm finding ways to cook, bake, and prepare food that I haven't done before because I'm reading, YouTube-ing videos, conversing with others who are like minded. Everyday I'm learning something new! And that's what I love. I love being challenged. I love watching my body change. I love knowing that if I keep my mind right, the body will follow. As soon as I allow self doubt and pity to enter my mind and heart, Game Over! I am in control of me. That's why I share my story. I share to provide an insight of how Success is EARNED and not given. 

I pray for each of you. That you may know the strength you have within you. I pray that you'll understand your self worth to practices the discipline you need to achieve the goals you have set. May God ALWAYS be honored and glorified.

BeBlessed

A