Erin's Success Story

 

I am proud of all of my clients and their success is the greatest feeling ever. One of the biggest common threads that I have found with client's success is the change in the whole person. A great example of that is Erin. In the years time that I have worked with Erin she has lost 25 pounds, 10% of her body fat, and 17 inches from her hips, waist, chest, thigh and bicep. As you can see from the before and after pictures she looks amazing! These are just the physical changes. In order to get there she has made significant changes in all other aspects of her life. Her self confidence has soared and health and wellness is part of her lifestyle. Challenges that she faced in the begining of her journey are now solid habits. 

 


Erin said, "When I decided to start working out with a trainer, I told myself that I was going to give 100%. I really wanted to create a lifestyle change.  I wanted the things I did and learned to become my new norm. " That is exactly what she has done from her habits at home, work, and most importantly social situations.

Here is a little more about Erin and her success:

"I was always very active and fit in high school. I never really worried about food because I didn’t have to. When I got to college, things were a little different. Like most people, I embarked on some other extra-curricular activities that I enjoyed a little more than exercising! J They all resulted in empty alcohol calories, late night pizza’s and pretty much doing nothing the next day! After college, I would try to work out and get back into my high school shape but just could not get into a routine. Things would come up or I wouldn’t see change and I would quit. In August of 2011, I hurt my knee which put me back even more. In September, I was in a wedding and was very unhappy with my body. In October, I found Ashley! I was about 25 – 30 lbs overweight and I just didn’t know how I had lost myself to that point. I knew I had motivation but I also knew that I needed a little extra push to get to where I needed to be. That is exactly what I am getting by working out with Ashley. I also now have the tools and knowledge of what to do when I am on my own, both with exercise and eating."

"I would have to say that the biggest thing I had to change to become successful was my way of thinking. Your mind can be such a powerful thing. If you don’t think you can do something, you’re never going to be able to. "

"What surprised me the most of this journey is how successful I could be if I really put everything into it. I knew working out was not only a time investment but a financial one as well. I was going to make the most out of it no matter what. Ashley gave me so many handouts, recipes, tips, and workouts that I took in like a sponge. Every time we did weights and measurements I would see improvements, which also helped to keep me motivated with my lifestyle change. Another thing that really surprised me was how much I enjoyed cooking and trying new recipes. I became a farmer’s market junkie and am always looking for new ways to incorporate local fruits and vegetables into my meals." 
 

"I would tell anyone who is struggling to quit making excuses and get started.  Even the smallest changes make a difference. Most importantly, don’t depend on small changes, you have to make a big change in your thinking.  Since you’re altering your lifestyle there’s no need to put a time limit on the changes.  We all want the weight to come off fast, but it takes time.  And it’s not all about the weight (well, it’s mostly about the weight) but it’s also about being healthy."

 

"Being patient is hard. I try to remember that there are a lot of factors that influence my actions, but in the long run, I have to be in control.  In those moments that I waver, I now know how to rebound quickly and get back on track."

Erin has already been a motivation to others. It was always amazing when she started altering her choices in situations as well as her environment how others were intrigued and benefited as well. When others start making changes an even stronger support system develops and all the habits you have worked on are so much easier!

 

More Of What I Eat

I know I get stuck in a rut sometimes and can’t think of things to eat. Getting ideas is always helpful and then you can put your own twist on them. Remember to make things work for you. I wrote a blog in the past called What the TrainerEats. Which has some great ideas.

I am not a real fancy eater by any means and so I stick with easy foods. I cook in bulk and am fine with eating the same thing a few days in a row. This might not work for everyone.

Breakfast:

o   1 serving of Spiced Apple and Rice Cereal (see recipe below) with 1 cup Fage 2% plain yogurt

o   Smoothie (2 scoops Arbonne Chocolate Protein Powder, 1 cup whole Organic Sassy Cow milk, ½ banana, 1 tbs natural peanut butter)

     Lunch

o   2 cups Aunt Annie’s Tomato and Basil Soup with 1 cup Daisy 2% Cottage Cheese

o   Home made egg salad on Ezekiel bread with an orange

    Snack

o   1 cup Fage 2% plain yogurt with ½ cup frozen wild blue berries (love Costco) and a few walnuts

o    2 Babybel original cheeses and a pear

 

     Dinner

o   Taco Salad (no Shell) Organic Lean ground beef with taco seasoning over lettuce, tomatoes and black olives. Add ¼ salsa and ¼ shredded mozzarella cheese

o   Sweet potato fries (slice in wedges and coated in olive oil, sea salt, and garlic powder. Bake at 400 for about 25-30 minutes) with a side salad and steak or other protein source

o   Baked Whole Chicken with steamed broccoli or green beans and avocado slices 

 

Spiced Apple and Rice Cereal

From: The Whole Life Nutrition Cookbook
Serves 3-4

1 cup brown basmatic rice, ground

1 cup milk
2 to 3 cups water

½ teaspoon cinnamon

¼ teaspoon ground cardamom

pinch of sea salt

Apple Topping:

2 teaspoons coconut oil

2-3 tart apples, cored and thinly sliced

¼ cup currants or raisins

2-3 tablespoons maple syrup or whole cane sugar

1 teaspoon ground nutmeg

½ cup water

Directions:

1. Grind rice in a coffee grinder (I used my food processor and it works fine) Place into a 2 quart pot with the milk, water, cinnamon, cardamom, and sea salt.
2. Bring to a boil, then turn heat to a low simmer and stir frequently until cooked, about 15 minutes. Add more water as needed for a thinner consistency. Remove from heat when cooked.
3. In a medium skillet, heat coconut oil; add the apples, currants or raisins, maple syrup or sugar, cinnamon, and nutmeg. Sauté for about 2 minutes then add the water and simmer for about 5 minutes, uncovered, stirring frequently.
4. Place rice cereal into individual serving bowls and spoon apple mixture over each.

Gratitude

I have been talking a lot the last couple of weeks to my clients and class participants about being grateful for all that we have. It is very easy to get caught up in the wants, the complaints, the comparisons, and the why me’s.  I have been blessed to work with so many different individuals and I am always amazed by their stories. We are all so unique and have so many things to share and offer the world.

I wanted to take a moment to thank all of you. I have a great group of clients, bootcampers, and yoga participants. If it wasn’t for you, your stories, your struggles, your successes, your fears, and your drive I would not be the person that I am. I learn so much from everyone and in turn can share and help others grow. It is because of you that I love what I do and can be a successful business owner.

The power of thankfulness is profound. I am a big believer in the book The Secret by Rhonda Byrne. It is all about the Law Of Attraction. The more we think about the more we bring about.

I have used The SecretGratitude Book for the past few years. On one side you list all of the things you are grateful for that is in your life now and on the other side you list all the things that you want to come into your life in the sense that they are already here.  I am always amazed from going back through my entries of the things that I listed that I want to come into my life. About 90% have all come true and I couldn’t be more blessed.

I encourage you to work with your Emotional Gym and have Gratitude be that first emotion to feel often.

Again thank you for being you and allowing me to be a part of your life.

High Intensity Workout-Crossfit style

This workout is a crossfit style of workout in the sense that you are given a series of five exercises and you complete the set number of repetitions listed as many times as possible in the master time allotted. Push yourself to move quickly, but do not sacrifice intensity and form in order to do so. Make each set challenging by adjusting weights, your arm length, type of push-up etc.

Enjoy! 

 
Warm-up: (for added challenge do this warm-up on a hill) Perform each exercise for :60

Jog

Grapevine
Bear crawl (up the hill forward and backwards going down)
Plank  (facing down hill or feet elevated on bench)

Circuit #1   work through this circuit as many times as possible in 12 minutes  (most will be able to complete 5-6 times)

Pushups                                       11

Sit-ups                                         11  (use weight for added challenge)

Mountain climbers                      50 (twenty five each leg) 

(another option if you have a hill is to sprint up and down it as fast as you can once)

Squat Jumps                                  7

 Circuit #2  work through this circuit as many times as possible in 12 minutes  (most will be able to complete 4-5 times)

Tricep Dips                                   11

Reverse lunges                             11 each leg

(Option to either weight yourself or add power with a jump landing low)

Jumping Jacks                              30 (or 15 star jumps)
Plank Walkouts with a Push Up   7

 

Circuit #3

You are going to do Pyramids with two exercises. Perform one Burpee and then one Kettlebell swing, then perform two Burpees and two kettlebell swings all the way up to 12. Use heavy weights when doing the swing (15-40 lbs) using either a dumbbell or a kettlebell. Make adjustments so that you can keep moving. Most individuals finish in 8-13 minutes depending on their fitness level. Push yourself with intensity and with speed.

 

 

Stretch: In this workout you did a lot of shoulder work so notebook(see photo below) would a great to include as well as a standing hamstring stretch.