Introducing Fitness and Fashion

Looking Fabulous for Brunch!  In the West Bottoms of Kansas City

Low Calorie Eating is officially changing over to Choices Coach. When I explain the changes that I'm making it will all make sense.  I am so excited to tell you that I am going to start blogging more about fitness and fashion. I've devoted many a blog to the subject of low-calorie eating, and I'm almost finished with my book (Coming Soon!). I will continue to write about food, but I am going to add on more information about my other great loves. It just makes sense to write about fitness, since I'm a personal trainer. Duh! I've been a little slow on this one.  Fashion, on the other hand, has been a great love in my life since I was a little girl.  It just makes sense to incorporate this part of me into my blog. More on that in a minute.

I'm a personal trainer, so why haven't I posted much about my workouts?

Like I told you in a previous post, I have lost 30 lbs. over the past year.  I didn't really blog that much, because I was too busy doing. Working out like a beast takes a lot of time and devotion. Now that I'm much closer to my goal weight I can make time to share some of my workouts with you.  I write workouts all the time for clients and for the classes that I teach at The Yards Athletic Club.  I can't wait to start sharing them with you, so we can start achieving results together.

Why fashion.....?

My love of fashion is nothing new.  It's just new to this blog.  All through high school I spent countless hours sketching fashion designs.  I constantly said I was going to be a fashion designer. Fast forward a bit. Later I studied fashion design classes at Lindenwood University in Saint Charles, MO while I was working on my masters. Once I finished school I started an online clothing boutique called Everything Chic. Several years later I became a buyer for Payless Shoe Source.  I love shoes, but I wasn't really cutout for the corporate world.  After quitting Payless, I worked for a boutique and a gym until I could figure things out (Ginger & Maryann and Body Boutique, respectively).  Thus, a trainer I became.  That's the short version.

.....Why now?

Now that I have lost so much weight I realize how much an influence fashion has on feeling good. A workout can change your mood, and so can your outfit.  Your clothing can also tell a lot about how you feel about yourself and your body.  No matter where you are towards reaching your goals you can dress in clothes that flatter and fit your body.

Choices Coach will be about all three of my passions: fashion, fitness, and food.  My goal is to coach better choices in all three areas to complete the overall picture of looking and feeling your best. Subscribe by e-mail, and never miss a post.

Fit > skinny,

Sara  

P.S. Check back Tuesday! The post will be about choosing the right yoga pants to flatter your shape.

Thankful I've Lost 30 Pounds

Thanksgiving is a time to feast and reflect on what you are thankful for, and I am thankful that I have lost 30 lbs. over the past year......Oh yeah, I'm thankful for my family, my friends, my safety, my shelter, and all of the other important things in life, too.  Let's get back to what this blog is really about though, weight loss/management.

How did a person that is a low-cal blogger/personal trainer/health coach even have 30 lbs. to lose in the first place?

Well, let me explain that before you decide that I have lost all credibility.  Life happened.  Stress overtook me.  I suppose I let it overtake me or, rather, consume me.  I kind of gave up on myself for awhile.  My wake up call was a picture.  It's always a picture.  My face looked fatter.  I didn't recognize myself anymore.  There were a lot of tears.  There was a lot of self-loathing and shame. When I was almost done feeling sorry for myself I decided to do something about it.  Over the past year I have recorded my calories on the Lose It! app.  I can't say that I did it religiously, but I can definitely tell you that when I stopped tracking I hit weight loss plateaus.  I also increased my workouts tremendously.  On average, I worked out 6-8 hours per week.  At this point, I may have lost your interest.  You may be thinking, "Eight hours!?  Ain't nobody got time for that!!!!"  I can't resist an opportunity to quote Sweet Brown.  Please stay with me, folks.

Does it help that I am a personal trainer? Of course.  Does it help that I work at a gym part-time, as well?  Of course.  Does that mean that you can't do the same?  No.  However, it may be more realistic to shoot for 5-6 hours per week.  Think of the time that you spend on leisurely activities like watching TV, reading, etc.  You get 24 hours in a day.  Let's do the math for a super busy schedule:

 8 hours sleep
 1 hour shower & get ready
 10 hours work/juggling kids
 2 hours traffic
 2 hours food prep/eating
+1 hour TV or Workout (How about combining both?)
 24 hours

Sounds exhausting.  It's hard.  I get it.  What's also hard is living in an unhealthy body.  It doesn't have to be an hour per day everyday.  It could be split up however you please.  I tend to workout 2-3 hours on both Tuesdays and Thursdays, 1 hour on Saturday or Sunday, and 30-50 minutes on Mondays and Wednesdays.  I always take a minimum of one day off for recovery.  If you haven't been exercising at all, then focus on trying to exercise 30 minutes per day.  Even just 30 minutes a day can dramatically improve your overall health, and impact/prevent diabetes, hypertension, and cardiovascular disease.

I am still working out at least 6 hours a week, and I am now 5-10 lbs. away from my goal weight.  I haven't blogged in quite some time, but I'm back.  You have goals.  I have goals.  I want to help.  Let's embark on this journey together.  Over the next several weeks I am going to be adding some exciting changes to my blog.  I'm going to be changing the look, logo, and name.  I will be adding fitness tips, workouts, and motivation.  In addition, over the next couple months I intend to finish my book that I have been teasing for years.  I'll let you know when it's finished.

I'd love to hear from you about your fitness/weight loss journey.  What are you thankful for this Thanksgiving?

choicescoach.com

Hotel Room Workout

Let’s face it, nobody goes on vacation for just one day so I have devised this workout plan so that you can do a different workout each day or choose your workout based on your motivational level.  I have listed low impact options as well as plyometrics for those of you that are up for a challenge!  Don’t forget to spend a few minutes stretching at the end of your workout.  Enjoy!

Day 1:   Woohoo!  I’m on vacation! 
Motivation:  Low
Time:  15-20 minutes

March in place 50 reps to warm up.
Jumping Jacks 50 reps (low impact option:  alternating side step with Jumping Jack arms)
Full or Modified Push Ups 15-25 reps
Squats 25 reps
Prone Cobra 20-25 reps (Lie on your stomach with arms at your sides.  Raise your chest off the floor while squeezing your shoulder blades together as if your trying to grip a pencil in between them.)
Single Leg Bridges with heel elevated on a chair 15-20 reps (Lie on your back.  Put one foot on the chair.  The other leg is in the air.  Raise your hips off the floor while squeezing your glutes.  Lower half way down, and raise the hip back up to complete one rep.  Repeat a set on the other leg.)
Crunches or Sit ups 25-50 reps
Repeat the circuit 2-3 times beginning with the march.


Day 2:  I ate too much last night, and I need to burn it off! 
Motivation:  Moderate to High
Time:  45-60 minutes

March in place 20 reps (Fast pace!  No slacking!)
Side to Side step 20 reps
March in place 20 reps
Side to Side step 20 reps
Jumping Jacks 50 reps (For low impact version see Day 1)
High Knees 50 reps (Run in place keeping those knees up high!  For low impact march in place)
Butt Kicks 50 reps (Run in place aiming your heels towards the glutes.  For low impact version do standing hamstring curls stepping side to side)
Fake Jump Rope 50 reps (Exactly that!  Pretend your jumping rope without the rope)
Mountain Climbers 50 reps (From the push up position step forward bending at the knee alternating legs.  For high impact add a bounce.)
Speed Skaters 20-50 reps (Large leap onto one leg from side to side mimicking speed skating.)
Push ups, Regular or Modified 20-30 reps
Plank Hold on the forearms 30 seconds to 1 minute (Can be modified from the knees if necessary.)
Single leg squats lowering the hips down towards a chair 15-20 reps on each leg (Like a regular squat only balanced on one leg at a time.  Repeat the set on the other side.)
Prone Cobra 20-25 reps (See description in Day 1.)
Side Plank balanced on the forearm 30 seconds each side (Can be be modified from the knees if necessary.)
Alternating Forward Lunges 20-30 reps
Tricep Dips off the chair 20-30 reps
Alternating Reverse Lunges 20-30 reps
Knee-ins off the bed 20-30 reps (Balanced on the tailbone with hands on the bed behind you draw the knees in towards your chest.  Then extend both legs out straight while lowering your back towards the bed.)
Single Leg Bridges with heel elevated on a chair 15-20 reps (See description in Day 1.)
Bicycle Crunches 20-30 reps
Supermans 20-30 reps (Laying on your stomach raise the arms, chest, and legs off the floor at the same time while squeezing your glutes.)
Repeat the entire circuit 2-3 times.


Day 3:  I’m a little sore.  Just cardio and toning sounds good.
Motivation:  Moderate
Time:  30 minutes

Start with 20 minutes of cardio.  If you can’t go for a power walk or a run outside, then put some music on the clock radio and do some free style dancing or aerobics in the room.  If you are not very coordinated then you might want to close the blinds.  If you don’t like dancing, then do some running/marching in place and other calisthenics like we did in Day 2. 

Next let’s work the abs and tone the legs.

Side Lunges 15-20 reps on each leg
Side lying outer thighs on the right leg,  20 reps pulse for 10, 20 reps pulse for 10 again.  (Lying on your left side raise your right leg up in the air, then lower the leg squeezing the inner thigh on the way down.)
Side lying inner thighs on the left leg, 20 reps pulse for 10, 20 reps pulse for 10 again.  (Still lying on your left side, bend the right leg with the right foot in front of you for balance, and then raise the left leg up squeezing the inner thigh and slowly lower down.)
Repeat outer and inner thighs on the other side.
Knee-ins off the bed 20-30 reps
Wall Sit, hold for 1 minute
Bicycle Crunches 20-30 reps
Supermans 20-30 reps


Day 4:  I totally forgot I packed a resistance band with the door anchor in the bottom of my suitcase!  Silly me, it was buried under all those shoes!
Motivation:  Moderate
Time: 30 minutes

Note:  If you have knee problems skip the high impact exercises.

Warm up with 50 jumping jacks.  (Low or high impact)

Using the resistance band with the door anchor in the high position:

Chest Press 30 reps
High Row while performing a squat hold or chair pose 30 reps
Tricep Press Downs 30 reps
Wall Sit, hold for 1 minute
Jumping squats or regular squats 20 reps
Repeat the circuit again.

Switch the resistance band door anchor to a position below the bottom door hinge:

Low Row 30 reps
Bicep Curls 30 reps
Single Leg Bridges with the heel elevated on a chair 15-20 reps each leg
Donkey Kicks 40-50 reps each leg (From a table top position on the floor raise one leg back up towards the ceiling as though you were trying to balance a glass of water on top of your foot.  Lower the knee back down towards the floor and repeat.)
Repeat the circuit again.

Knee-ins off the bed 20-30 reps
Bicycle Crunches 20-30 reps
Prone Cobra 20 reps
Supermans 20 reps
Plank Hold 30 seconds
Side Plank Hold 30 seconds each side


Day 5:  Okay, so eating at the all inclusive buffet all week was a bad idea just like my trainer said.  My pants are a little tight!
Motivation:  Off the charts HIGH!
Time:  60 to 90 minutes

Warm up!
March in place 20 reps (Fast pace!  No slacking!)
Side to Side step 20 reps
March in place 20 reps
Side to Side step 20 reps
Jumping Jacks 50 reps (For low impact version see Day 1)
High Knees 50 reps (Run in place keeping those knees up high!  For low impact march in place)
Butt Kicks 50 reps (Run in place aiming your heels towards the glutes.  For low impact version do standing hamstring curls stepping side to side)
Fake Jump Rope 50 reps (Exactly that!  Pretend your jumping rope without the rope)
Mountain Climbers 50 reps (From the push up position step forward bending at the knee alternating legs.  For high impact add a bounce.)
Speed Skaters 50 reps (Large leap onto one leg from side to side mimicking speed skating.)

Chest Press with the resistance band 30 reps
Push ups, Regular or Modified 20-30 reps
Plank Hold on the forearms 30 seconds to 1 minute (Can be modified from the knees if necessary.)
Single leg squats aiming towards a chair 15-20 reps on each leg (Like a regular squat only balanced on one leg at a time.  Repeat the set on the other side.)
Jumping squats or regular squats 20 reps and pulse for 10 at the end.
Mid Row using the door attachment below the middle door hinge.  30 reps
Prone Cobra 20-25 reps (See description in Day 1.)
Side Plank balanced on the forearm 30 seconds each side (Can be be modified from the knees if necessary.)
Alternating Forward Lunges 20-30 reps
Jumping Lunges 20 reps (If you don’t know what they are, then don’t try it without your trainer.)

Cardio burst!
Jumping Jacks 50 reps (For low impact version see Day 1)
High Knees 50 reps (Run in place keeping those knees up high!  For low impact march in place)
Butt Kicks 50 reps (Run in place aiming your heels towards the glutes.  For low impact version do standing hamstring curls stepping side to side)
Fake Jump Rope 50 reps (Exactly that!  Pretend your jumping rope without the rope)
Mountain Climbers 50 reps (From the push up position step forward bending at the knee alternating legs.  For high impact add a bounce.)
Speed Skaters 50 reps (Large leap onto one leg from side to side mimicking speed skating.)

Tricep Press Downs using the resistance band/door attachment at high level.  30 reps
Tricep Dips off the chair 20-30 reps
Alternating Reverse Lunges 20-30 reps
Rock Star Jumps 15 reps (If you don’t know what they are, then you probably shouldn’t do them without your trainer.)
Bicep Curls using the resistance band/door attachment at low level hinge.  30 reps
Knee-ins off the bed 20-30 reps (Balanced on the tailbone with hands on the bed behind you draw the knees in towards your chest.  Then extend both legs out straight while lowering your back towards the bed.)
Single Leg Bridges with heel elevated on a chair 15-20 reps (See description in Day 1.)
Donkey Kicks 40 reps (See description in Day 4.)

Bicycle Crunches 20-30 reps
Supermans 20-30 reps (Laying on your stomach raise the arms, chest, and legs off the floor at the same time while squeezing your glutes.)
Side Lunges 15-20 reps on each leg
Side lying outer thighs on the right leg,  20 reps pulse for 10, 20 reps pulse for 10 again.  (Lying on your left side raise your right leg up in the air, then lower the leg squeezing the inner thigh on the way down.)
Side lying inner thighs on the left leg, 20 reps pulse for 10, 20 reps pulse for 10 again.  (Still lying on your left side, bend the right leg with the right foot in front of you for balance, and then raise the left leg up squeezing the inner thigh and slowly lower down.)
Repeat outer and inner thighs on the other side.
Knee-ins off the bed 20-30 reps
Wall Sit, hold for 1 minute
Bicycle Crunches 20-30 reps
Supermans 20-30 reps

Don’t forget to stretch out!!!

Over 30 Protein Sources to Support Weight Training

As a personal trainer, one of the questions that often comes up with clients is "What are some good sources of protein?"  Protein bars and shakes are certainly a way to supplement your protein intake, but there are plenty of other sources.  I compiled a list of protein sources and their corresponding protein grams and calories.  This is certainly not an extensive, all-inclusive list.  Since I'm not a vegetarian, the list is decidedly biased towards carnivores. However, I did make an effort to include some vegan sources as well.  Please feel free to add on your favorite protein sources in the comments.



With a weight training program you need to increase your overall protein intake to support the repair of your muscle tissue.  How much you take in will depend greatly upon your individual goals.  The general answer according to the personal training manual put out by the American Council on Exercise is 1.2 to1.8 grams of protein per kilogram of body weight.  To determine your body weight in kilograms divide your weight in pounds by 2.2.  Then multiply that by 1.2 to 1.8.

The increase in protein should still be part of a well-balanced diet including healthy sources of carbohydrates and fat.

Operation Bikini Body

Bikini season is just around the corner now, and it is time to step up my game.  This was me 3 years ago and 22 pounds ago.  The pic is from my honeymoon.  Excuse the lack of make-up.  I didn't plan on ever showing this pic to anyone.  I'm not sure it is feasible for me to go back to that weight.  I look at the pic and think maybe I was too thin (gasp! is that possible?).  Either way, I desperately want to lose 10 lbs before I'll be caught in a two-piece again.  

Yesterday I did an hour on the elliptical until I reached 700 calories burned.  The first 30 minutes I did all at once.  The remaining 30 minutes I broke off into 10 minute increments and mixed weight training in between each increment for a total of an hour.  Yesterday evening I felt rundown so today I am taking a "recess" approach to my exercise regimen. 

Do you remember when we had recess in grade school?  We would have little breaks in the day to go play on the playground.  Then we would also have gym class.  We didn't have an aversion to sweat.  The thought that it was gross to get hot and sweaty had never occurred to us.  Maybe our culture is too afraid of getting stinky to get proper exercise.

My "recess" approach is that I am breaking off 20 minutes of the elliptical trainer three times a day.  Eventually I want to do 30 minutes three times a day.  I did my first 20 minutes this morning, and it actually seemed fun.  I'm going to do an additional 20 minutes this afternoon.  I'll mix in some in some upper body and ab exercises before doing an additional 20 minutes on the elliptical. 

After doing so much cardio yesterday I was craving carbs for dinner.  I tried Amy's Light & Lean Spinach Lasagna (only 250 calories with organic vegetables & pasta).  It was delicious!  I highly recommend it.  It was full of flavor and filling.  When I weighed in this morning I was down a couple pounds for the week.  Yay!  For breakfast I had my Starbucks Espresso Doubleshot (140 calories) and a slice of 45-calorie multi-grain toast with 1 tsp. of natural peanut butter (32 calories).  For lunch my husband and I ate at Fiorella's Jack Stack Barbecue here in Kansas City.  At first I wasn't too thrilled about the idea, but my husband said, "why don't you try the fish?"  I was sold.  I tried the Jack's Trout BBQ Lunch.  It is a half boneless Ruby Red Trout grilled with a sweet barbecue glaze.  I subbed in a loaded baked potato for the fries, and I only ate about a third of it (the third w/the bacon, cheddar, & sour cream. Shhhh!).  The trout was amazing.  If you don't live in the KC area, then you might try to grill this delicious fish at home. 

Barbequed Steelhead Trout Recipe

30 Recipes for Grilled Trout

If you would rather have it made for you (like me!), then try the grilled trout at Longhorn Steakhouse or Red Lobster.

Forgive me for the racy pic.  I needed the inspiration.  I hope my blog post inspires you to step up your workouts, too!  Have a great weekend!

Holiday Season Detox

Christmas Day with My Cousins at Aunt Pat's!

I have been a very naughty trainer the past couple months.  Not only have I not been blogging, but I also have not been eating low-calorie through the holidays.  Like most people I over-indulged and gained some weight.  I would love to lie to you and say I followed all my own advice, worked out everyday, and watched my portions.  I must confess.  I did not.

Now I am in total detox mode.  Don't jump to any conclusions!  I am not getting a colonic or doing a colon cleanse.  By "detox" I mean that I am in diet overhaul.  You might be thinking this is just some weird New Year's resolution.  It's not.

I actually haven't been feeling very well the last couple months.  I thought I was just getting older and entering perimenopause.  I have had symptoms of insomnia, fatigue, anxiety, mild depression, hot flashes, night sweats, intolerance to cold, low body temperature, joint pain, hypoglycemia, etc.  After doing a lot of research on the internet I discovered I have numerous symptoms of adrenal fatigue.  Symptoms that I thought were totally unrelated might have to do with the impact that stress and diet have on my adrenal glands.

I must inform you that adrenal fatigue is not widely recognized as an actual diagnosis by the medical community.  However, considering I have had a lot of the symptoms of this so-called condition I decided to research more about it.  I found a website for Dr. Lam in California.  He has a lot of interesting things to say on the subject of adrenal fatigue.  He treats patients individually based on his/her hormonal imbalance.

Before rushing off to get expensive supplements and bio-identical hormone replacements, I decided it would be wise to save my money by implementing a few changes first.  Dr. Lam makes a lot of recommendations regarding diet.  You can read his Detox Diet Protocol on his website.  He recommends making lifestyle changes to your diet over the course of 12 months.  There is no better time than January to start.  In summary, these are the following changes that he recommends making slowly over the course of a year:

1. Decrease in fat intake
2. Decrease desserts, candies
3. Increase vegetables and fruits intake
4. Use whole grain products
5. Reduce milk and dairy products
6. Cut down on eggs
7. Decrease meat intakes
8. Stop using processed meats
9. Cut down on coffee, tea and cola beverages
10. Cut down on alcoholic beverages
11. Drink 8 glasses of water a day
12. Cut down on snacks and between meal eating


I have implemented a lot of his suggested changes to my diet over the past four days.  Surprise, surprise!  I already feel a lot better.  I am making the changes a bit faster than he recommended.  On day three I had a wicked headache, but that was it.  Now I feel great, and I have lost 2 lbs (probably water weight, but I'll take it!).  I cannot say that giving up some of my favorite things has been easy.  It has actually been really hard, but I keep reminding myself that I am feeling better. 


I would be remiss if I did not divulge that I have also made additional lifestyle changes to make the whole process easier.  For stress release I have been doing several of these things each day:


1.  Epsom Salts Bath at night to wind down
2.  Drinking Celestial Seasonings Sleepy Time Tea (Chamomile) to help me fall asleep
3.  Playing the Hypnosis Customizable Pack iPhone App to help me fall asleep
4.  Relaxation Yoga
5.  Cardiovascular Exercise to wake-up (instead of my Starbuck's Espresso & Cream)
6.  Subbing Green Tea for Coffee (less caffeine)

It has only been four days so I could be experiencing a placebo effect.  I truly hope it all lasts.  My energy and motivation is back up.  I am sleeping quite a bit better.  Most importantly, I feel happier, healthier, and calmer. 
  
Happy New Year!

Sara 
Choices Coach


Disclaimer:  Please check with your doctor before embarking on any diet, supplement, or exercise program.

Wild Blueberries & Split Routine Training

 

I have to admit I have not been working out that much over the last week and a half.  I have been battling what seems to either be an overuse knee injury or osteoarthritis.  I had decided to lay off my knee to see if it would help, while taking a heavy dosage of Ibuprofen that my doctor prescribed.  Admittedly, I could have worked my upper body over the past week and a half.  I didn't.  I was feeling a little depressed about the whole thing.  The pain in my knee has persisted over the past 3 months.  It feels like the meniscus (or menisci) in my left knee is either inflamed or possibly degenerated.

I can't say that the medicine or rest is helping so far.  However, today I decided to stop feeling sorry for myself.  If I can't do high impact aerobics, squats, and lunges, then I will just do what I can.  The past couple of days I have been counting my calories on Spark People.  I'm trying to stay within a 1300 to 1500 calorie range.  In addition, today I did one of Leslie Sansone's low impact walking videos for 30 minutes.  Afterwards, I went to the gym in my building and did a "push" upper body workout:

Chest Press Machine (1 set)
Military Push-Ups (15 reps)
Crocodile Hold (10 seconds)
Single Leg Plank (2 sets, 30 seconds each)
Tricep Pressdown Machine (2 sets)
Tricep Chair Dips (1 set of 20)
Bicycles (2 sets of 100)
Side Plank (30 seconds on each side)
Prone Cobra (2 sets of 30)

I ended my workout with some yoga stretching, and it felt great to be moving again.  It was certainly better than nothing, and my knee feels the same (no better, no worse).  Tomorrow I will do some type of "pull" split-routine, and cardio as my knee allows.  On Friday I will just do cardio, shoulders, and more core work.  More about "push/pull" split routines...

I'm trying to eat blueberries and drink a lot of green tea each day to get more antioxidants.  Studies have shown that,  "antioxidants have anti-inflammatory properties."  I like Trader Joe's frozen wild blueberries (wild blueberry faq's).  They are grown naturally with no pesticides.  One cup is only 70 calories.  They are delicious, sweet, and tiny.  In my opinion they taste more like the blueberries in blueberry muffins than regular blueberries.  Plus they are better for you.  Woohoo!  I especially love them sweetened with agave nectar, served over a buttermilk pancake.  If you don't have a Trader Joe's in your area, then you might check your local health food store.

Check out these low-cal recipes from some of my favorite sites & blogs:
Blueberry Lemon Bread
Heart Healthy Oatmeal with Berries
Red, White, and Blueberry Trifle
Blueberry Cheesecake
Blueberry Smoothie