Archive of ‘Fitness’ category

Meet our August 2013 GUTS Girlfriend of the Month!

mel w her ball

Name: Melissa Davis (Mel)

Age: 46

Occupation: Certified Fitness Personal Trainer

Why we think she is Girlfriend of the Month material:

There is hardly a thing about Mel that DOESN’T make her Girlfriend of the Month material.  Despite several very serious and debilitating illnesses in the past 5 years, she manages to be the absolute picture-perfect, positive attitude, can-do girl.  Mel is the perfect girlfriend.  She is supportive of all of her friends’ endeavors, always has a kind or inspiring word to say, always looks on the bright side and is, in general, one of my favorite people to be around because of all of her aforementioned attributes.

 

Q: How did you come to do what you are doing?

A: I’ve been an avid gym-goer for most of my adult life.  I’ve always dreamed of being a personal trainer and helping people with their fitness goals and healthy eating habits.  Although, I got caught up in the corporate America world working for an insurance company for the past 23 years, I still never lost hope of my dream.  I stuck with my same routine, even when I received my diagnosis of Ulcerative Colitis in 2008.  It was then, after my recovery, that I decided to become a Certified Personal Trainer and Nutritionist (Certified Dietary Manager).  I am still employed at the insurance company during the day, but now I find time to help other people with their fitness and nutrition goals as a Personal Fitness Trainer.  I look forward to the challenge and also challenging my “stronger” body each day.

 

Q: Have you always been driven?

A: No, not until I became older and “wiser.”

 

Q: Does money motivate you?

A: Sometimes it can motivate me.

 

Q: If money doesn’t motivate you, what does?

A: It’s more so the satisfaction of seeing clients AFTER I’ve trained them.  They are usually pumped up with energy and a feeling of accomplishment, for example “Wow!  That was great!  I’m so glad I made that a part of my day!”

 

Q: Do you consider yourself successful?  Why or why not?

A: I feel that I’m successful because of how my life is balanced and in alignment with where I should be.  I’m successful at living my life in PEACE and making time to help people achieve their fitness and health goals one inch or one pound at a time.  I am successful because I LOVE what I do.  I feel I’m a success because I make time for family, friends, my dogs, and myself and I try to be continually balanced with all of the crazy things that happen in life. 

I am a success at continuing to strive for personal achievements and raising the bar all of the time.  I never want to stop learning and I never want to stop growing.  I believe that having these qualities make me a success. 

I also feel successful because I have overcome obstacles in my life: failed relationships, foreclosures, bankruptcy, repossessions, job loss and illnesses requiring hospitalization.  But nothing can stop me from moving FORWARD.

I am a success because I inspire the uninspired, motivate the unmotivated and challenge the unchallenged.

Mostly, I am a success because I am ME.

 

Q: How do you chase away the bad though demons or those nasty gremlins of self-doubt?

A: I’m probably the same as everyone else in this category.  Doing anything the first time is always the most difficult; feeling insecure, not confident, very nervous, like going back to college the first time, training my first client or first day at a new job.  But, I’ve always had that thought in my head “if they can do it, then I can do it!”

 

Q: Who inspires you?

A: Women that can live life with calmness, little worry, have patience for anyone and have so much peace around them.  I know very few women like this, but my mother-in-law is one of them.  She seems to never have a lot on her mind and is always thinking of others.  She always reaches out to help others in need, but she’s never in a rush and just makes life look so simple.  I want to be like her. 

 

Q: Do you believe in luck?

A: No, I don’t believe in luck, but I do believe in opportunities.  If you feel one is right in front of you, you better grab it!

 

Q: What makes you happy?

A: BALANCE is key to having peace of mind for me.  Not only do I need order, routine and a little chaos and drama in my life, but also special, quality time with my husband, my girlfriends, my dogs and my clients.

 

Q: How important is having girlfriends to you?

A: Very!!  I need my girlfriends in my life.  That is part of what makes me so very happy.  It is part of my BALANCED life.  Sometimes when time goes by and I haven’t made time with my girlfriends, I can tell because my attitude changes.  I feel a “girl” always needs her “girlfriend fix”.

 

Q: I know you read a lot because we are always swapping book recommendations with each other.  What is one of your favorite books to recommend?

A: I think it would have to be “Eat That Frog” by Brian Tracy.

 

Q: Do you have an anthem or song that you use to rally yourself?

A: Rallying myself to do my own workouts can sometimes be a challenge.  More ofthen than not, I love getting up and pumping iron, but there are times that I don’t feel like it just like everyone else.  This quote has pushed me through so many workouts that I didn’t feel like doing: “TRAINING IS A PRIVILEGE, NOT A PUNISHMENT.”

 

Q: What are you thankful for?

A: In March 2008, I was diagnosed with Ulcerative Colitis, causing me to be hospitalized for 2 weeks.  I then returned home, still very malnourished and anemic.  I took me a long while to get strong again and then in May I was diagnosed with Thyroid Cancer.  Learning to walk to the mailbox at the end of the driveway was a huge feat for me.  And this was after I used to do lunges down the driveway twice a day. 

Then, in May of 2013 I was hospitalized for another 2 weeks.  Unfortunately, the previous regimen of care wasn’t as successful and I now have to have infusion therapy every six weeks.  It is known to have some side effects and commonly attacks the immune system.  So, I have to be careful of catching any viruses or colds. 

I was discharged from the hospital and couldn’t wait to begin my life again but another setback seven days after discharge landed me back in the hospital with blood clots.  There were more scares, more medicine and more healing.  I needed to heal quickly because I had really been looking forward to my planned vacation with my family in Ocean City, Maryland.  There was no way I was going to miss it.  But, because of the medicine I was on, my blood levels weren’t great and I had to give myself injections in the stomach for the next several days while I was on vacation just so they would let me go.  It wasn’t fun, but I got through it with help from my family.  Mainly from my sister saying “Mel, if you can get through 3 tattoos, you can certainly poke that little thing in your stomach!”  I still laugh about it because she was right!

Each day is a healing process and I am still recovering.  I am at about 85% right now and I just started back to work at my corporate job.  My own fitness training is very limited but each day I am adding a bit more duration and intensity.  I am excited to say that in August, I should be back to training clients and I can’t wait!

 

Q: What time do you get up in the morning?

A: 6AM

 

Q: What is your one indulgence or splurge?

A: Bruester’s Birthday Cake Ice Cream.  I’ve cut it down to only once a week, but I’m working on once a month.

 

 

Why Can’t I Lose Weight?

weight loss

Do you ever wonder why you can’t lose weight?  Well, I do all the  time.  I think for me it is because I am not truly committed.  I seem to commit with every new year that comes around just like half of America.  I personally would like to lose 25 pounds.  To some, that may not be a big number to lose but it feels like it when you have to change your eating habits.  In my mind, I think about fried chicken, BBQ and hamburgers that I love to pick up and eat without thinking about the calories they amount to.

Probably, for half of America there probably was a time when we could stuff all those calories down and not worry about gaining one pound.  As woman, we go on to marry and have kids which I think we can agree that these items alone account for the majority of our pounds that have been gained.  We all hang on to that funny saying that we are simply still trying to lose our baby fat from giving birth years ago.

I must say, when it comes to food, there is a lot to sacrafice especially if you love food.  Well, we have to remember that if we want to live longer and be there for our familes and friends, we must change our eating habits.  I think living longer is not such a bad trade.  So why can’t I stick to a plan and lose the weight?

There are so many weight loss plans on the market but what is the right plan for me?  How do you decide on a plan and stick to it?  Although I see the stars on TV representing a weight loss program, I feel as if they have the money to hire a personal trainer as well as a cook to help them meet their goals.  For us average income folks, there are other means of support.  For example employer’s are allowing employees to start a company based weight loss program to include weight loss challenges which really offer incentives as well as competition among work place employees who participate. 

Employer’s are also offering incentives to employees for reduced insurance premiums if they complete an health risk assessment as well as take online classes.  As employees complete the incentives, they then qualify for reduced premiums.  You may also get to enjoy fitness activities at work depending on the type of job you have.

For those of us who travel for our jobs and participate in client dinners, controlling what we eat can make it even harder to stay on track.   You may have to stick to a salad more times often then you would like to because of possible limited healthy choices.  Salads can be filled with tons of calories as well and sometimes may not be a good choice so you need to watch those as well. 

So I still ask myself, or should I say challenge myself to figure out the best plan.  I know off hand there are alot of things that I currently do that I shouldn’t for example continue to do such as:

  • Eating lunch out mostly everyday instead of bringing a meal into work
  • Eating dinner out when I should be cooking a healthy meal at home
  • Not allowing myself enough time for lunch which causes me to eat fast foods.  The one thing that I will do is always choose the kids meal in hopes that it won’t contain as may calories.

One day I will figure it out on how to stick to a plan to lose that 25 pounds I want.  Here are 15 tips on some ideas that I found online that may help.  Please leave your comments as well on what you have found that works for you:

     1. Find a diet plan that incorporate the foods that you love

   2.  Find a support group to help you through those rough patches

3.  Chart a diet plan that is going to be realistic for you.  No crash diets.  Crash diets can be dangerous and unhealthly

4.  Start a food diary to track what you eat

5.  Stop buying junk food.  If you don’t keep any in your house, then you won’t be tempted

6.  Control your portions — eat from a smaller plate so that it appears you have alot of food

7.  Eat at least 5 meals a day to help avoid hunger.  These 5 mini meals will keep your metabolism going

8.  Cook differently — nine times out of ten your family won’t notice

9.  Take your lunch to work everyday and pack healthy snacks

10.  Don’t forget to reward yourself for good behavior

11.  Be prepared by preparing meals in advance and snacks in advance also

12.  Weigh yourself regularly.  Don’t be afraid!

13.  If you fall off the wagon, remember you can get back on

14.  Learn your labels and know what foods you are putting into your body

15.  Celebrate your successes.  Reward yourself with something other then food.  Go to a movie or buy yourself a new pair of shoes.

These are my tips so hopefully I can use them!

Floretha Worley

 

 

 

40 in T Minus 30 Challenge-Week 2

Ok.  I have completed 1 full week of my 40 in T minus 30 challenge.  It is slightly harder than I thought it was going to be and I did miss a day with no workout.  However, I weighed myself this morning and I managed to lose 1 whole pound!  At that rate, I will be down 5 pounds by my birthday and that would be awesome!
 
I did notice right off the bat that I actually did feel a lot better when I was watching what I ate and drinking lots of water and making sure I got some physical activity daily.  It’s hard to argue with that, but still why does my body still feed the need to crave cake??   I just tried to modify my usual cake habit with angel food cake in the hopes that it won’t be quite as bad.  I can’t deny myself completely, right?
 
I am going to try this recipe this week.
 
Power salad: chicken, avocado, pine nuts, feta cheese, tomatoes and spinach.
 Spinach Salad with Chicken, Avocado and Goat Cheese
 
Anybody got any other skinny recipes I should try?  I am most partial to those with little to no actual cooking involved.
 
Have a healthy and happy week!
 
Jennifer

Who’s got the “GUTS” to do a 5K?

 

So, you’re really not a runner?  Me neither.  I have tried and tried to make myself a runner, but I’m just not sure if I will ever get past a 5K distance.  To be honest, it took me a long time before I could even get to the point where I could run 1 mile without feeling like I was absolutely going to keel over, much less 3.1 miles.  I guess that was probably because I didn’t really have a training plan when I started.  My plan at the time was just to go to the gym several times a week and see how far I could get on the treadmill each time.  An actual plan may have moved me along a little faster.

Luckily, I have a nifty little 5K training plan right here for anybody else who’s interested.  Who’s with me?  Anybody out there have “run a 5K” as a goal on their bucket list?  Let’s go ahead and cross that one off the list.  There are a lot of great races in the fall and I am looking for one to do.  If anybody wants to join me, I would love the company.

There are a ton of training plans out there for beginners, but some of them just aren’t realistic AT ALL.  I mean, who needs a 5K training program for a BEGINNER that starts you out on the first week running 1.5 miles?  You’re already halfway there at that point!  This one is MUCH more realistic and seems a lot easier to accomplish.

This training plan was taking from http://www.coolrunning.com.  Sorry about the formatting.  Go to their website if you want to read more about this plan or check our their other training plans if this one isn’t challenging enough for you.

Week

Workout 1

Workout 2

Workout 3

1

Brisk five-minute warmup walk. Then alternate 60 seconds of   jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 60 seconds of   jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 60 seconds of   jogging and 90 seconds of walking for a total of 20 minutes.

2

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 90 seconds of   jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 90 seconds of   jogging and two minutes of walking for a total of 20 minutes.

3

Brisk five-minute warmup walk, then do two repetitions of the   following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three        minutes)

Brisk five-minute warmup walk, then do two repetitions of the   following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90        seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)

Brisk five-minute warmup walk, then do two repetitions of the   following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90        seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three        minutes)

4

Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2        minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2        minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2        minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

5

Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)

Brisk five-minute warmup walk, then jog two miles (or 20   minutes) with no walking.

6

Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)

Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22   minutes) with no walking.

7

Brisk five-minute warmup walk, then jog 2.5 miles (or 25   minutes).

Brisk five-minute warmup walk, then jog 2.5 miles (or 25   minutes).

Brisk five-minute warmup walk, then jog 2.5 miles (or 25   minutes).

8

Brisk five-minute warmup walk, then jog 2.75 miles (or 28   minutes).

Brisk five-minute warmup walk, then jog 2.75 miles (or 28   minutes).

Brisk five-minute warmup walk, then jog 2.75 miles (or 28   minutes).

9

Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

The final workout! Congratulations! Brisk five-minute warmup   walk, then jog 3 miles (or 30 minutes).

Happy running!!

Jennifer

 

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