Tammy's Success Story

All of the clients that I work with are very different in their goals and what strategies I use in order for them to be successful. Many people have goals of weight loss, but for Tammy that was never really her main focus. When I first started to work with Tammy we had to do a lot of corrective stretches, core stabilizing, and learning of movement patterns. Tammy used to joke that the things I had her do for her workouts in the beginning became warm-up exercises as she progressed. For Tammy being active on her own was not in the cards, but with time her intrinsic motivation soared. Movement is an essential part of her life for more reasons than one. Tammy has done a phenomenal job of changing her lifestyle!

Here is a little of Tammy's story:

I have never been athletic or exercised regularly. The closer I got to 40 the more I felt like a slug. I couldn’t get up stairs without breathing hard, I had chicken wings under my arms, and my usual routine of “eat less to keep weight at bay” was not working. I tried gyms and blew a disc in my lower back, or had back pain each time I went back. Money spent on gym memberships was going to waste. I knew I needed something more.

I am good if I have to keep an appointment. I like having a routine, but not having to be the one to research and design it. And I like variety not the same old same old. That’s when I decided to try a personal trainer. I contacted Ashley and the rest is history.

I worked with Ashley for over a year and a half and loved it. Ok, ok, I HATED sweating but I LOVED the results. I bought a piece of exercise equipment to do cardio on my own, seeing definite changes in my body, and feeling great. I was eating better. I was choosing more activities versus sitting on the couch. I really didn’t lose a ton of weight, but that was never my goal. My goal was to be in better shape and feel better and that’s what I got. Oh yeah and no back pain.

I was off exercising for 3 months due to an accident. I went back to Ashley – because I trusted her – and in no time I was back up to my earlier performance. I tear up when I think about it. At one point I couldn’t walk without a walker and now I am dancing with my hubby again. It’s the best.

The biggest thing that Tammy had to change in order to be successful:

I had to change my outlook on exercise. I had to realize that being active is a lifestyle choice, not just 30 minutes, 3 times a week.

What surprised Tammy most about this journey:

How much other people noticed the changes that I felt were teeny, tiny. My confidence improved and that was never an intention. I don’t mind sprinting now, though no 10ks for me...but I never say never now. I eat well, but never say no to a favorite. The biggest thing, how much I missed moving when I was laid up in bed and couldn’t move. I am so blessed to have the ability to be active; I plan never to take it for granted again.

Tammy's advice for others who are struggling:

There is no better use of your time, or your money, than investing in your health. You do deserve it. It is as important as ANYTHING else you will invest money in, I promise. If you want someone who really cares about you – Ashley is an excellent choice.

7 Habits of Highly Successful Exercisers

I am a big fan of Stephen Covey's book, 7 Habits of Highly Successfull People. From it I got the idea to create a list of habits for Highly Successful Exercisers. I hope this provides motivation if you are currently exercising to kick it up a notch or if you are not exercising at all to break it down and get started.

1. Be Proactive
It is your responsibility not only to show up to class or your workout session, but be well fueled and hydrated, have proper shoes and comfortable attire, and be ready to work.

2. Begin with the End in Mind
Set your goals. What do you want to get out of the exercise session or class? Take inventory and remind yourself of the reasons you want to exercise on a regular basis. Place inspirational pictures and motivational sayings where you will see them often. Surround yourself with others who have similar goals in mind.

3. Put First Things First
Is exercise a priority? Be sure that when you are planning out your week you keep the things that are most important to you on the top of your list. Write exercise in your calendar and treat it like any other important meeting. It is a meeting with yourself. If something does come up and you can not attend class ask yourself how you can still be active throughout the week. Be sure to follow through with that action.

4. Think Win-Win
When it is just one of those days that you do not feel very well or your muscles are sore think of how you can still make the most out of the situation. Try going to class and just taking it easy or choosing a form of exercise that will be not as strenuous on your own such as swimming or just walking. Movement usually makes you feel better.

If you are not seeing the results you thought you would stay positive and look at all the little things you have been doing well or the small changes that are taking place.

5. Seek First to Understand, Then to be Understood
Don’t assume you know exactly what to do in order to achieve your goals or even if your goals are what you should be working towards.  Be a sponge and take in all the resources that are around you. Don’t hesitate to ask questions of other exercisers around you, a friend, or a certified trainer. You will never know if you do not ask!
 
6. Synergize
Value the differences between you and other individuals in class, around the gym, or outside. Gain their insight into health and wellness. Most of the time they are going through the same things you are. Let them provide you with support and guidance.

7. "Sharpen the Saw"
Take time for yourself in all areas of wellness. Remember that wellness is all encompassing and one aspect affects all others. Stress management, nutrition, and exercise are interrelated and if you are just focusing on one area the other areas will keep you from maximizing your results.

 

 

 

 

New Favorite Recipes

I thought I would share a few new recipes that I have been utilizing the last few weeks. The Muffin Frittatas are a great standby breakfast and provides no excuses as to why the most important meal of the day or any other meal should be skipped or unhealthy. I know I love peanut butter and the spread below is a great way to cut the calories, but still get the flavor we are after. The sorbet is the perfect replacement for puddings, jellos, ice cream, or other calorie laden or preservative filled treats.
Enjoy without guilt!

MUFFIN Frittatas

Whip up a batch of these creamy, delicious frittatas for easy grab-and-go breakfasts, or eat them as appetizers or a high-quality snack. They're so easy to make ahead, freeze and reheat that, you almost can't go wrong! Prep time is just 10 minutes. For a lighter option, use reduced-fat cheese.

6 eggs
1 cup shredded Cheddar cheese (4 ounces)
3/4 cup chopped zucchini
l/4 cup chopped red bell pepper
2 tablespoons chopped red onion
1/2 cup milk
l/4 teaspoon (tsp) salt
1/8 tsp pepper

Preheat oven to 350 degrees Fahrenheit. Beat eggs, milk, salt and pepper in medium bowl until blended. Add cheese,zucchini, bell pepper and onion; mix well. Spoon evenly into 12 lightly sprayed muffin cups, about l/i cup each. Bake until just set, 20-22 minutes. Cool on rack 5 minutes. Remove from cups and serve warm. Makes 12 mini frittatas.

Per Serving (2 mini frittatas): 164 calories; 11 grams (g) fat; 296 mg sodium; 3 g carbohydrate; 0 g dietary fiber; 12 g protein

 

PEANUTTY SPREAD

Yield: 6 cups; 12 (2-tablespoon) servings

Blending creamy peanut butter with silky tofu cuts the calories and fat by nearly two-thirds. Ifs the perfect high-protein snack whether spread on a whole grain cracker or used as a dip for apple slices or raw veggies. And one dollop makes a wickedly good topping for your favorite fat-free chocolate pudding...

 
1 cup silky tofu, drained (about 9 ounces)
3 cup peanut butter
4 teaspoons honey
2 teaspoons lime juice

Place the tofu, peanut butter, honey, and lime juice in a blender or a food processor. Blend or process until smooth. Add a few teaspoons of water if necessary. Store in the refrigerator.

Nutrient Analysis per serving

80 calories; 5 g protein; 4 g carbohydrates; 5 g total fat; 1 g saturated fat; 1 g polyunsaturated fat; 3 g monounsaturated fat; 0 mg cholesterol; 1 g fiber; 36 mg sodium

EASY RASPBERRY SORBET

Yield: 4 servings

Not being able to cook  is no excuse to not make this simple treat. The sky's the limit for flavor possibilities because you can use different berries or fruits, such as peaches or mango.

 

2 cups frozen raspberries (or other frozen fruit)
3 tablespoons apple juice or orange juice
1/2 teaspoon cinnamon or vanilla extract (optional)
Fresh mint leaves
 
Place the fruit, juice, and cinnamon or vanilla, if using, in a blender or a food processor. Blend or process until smooth, scraping down the sides of the container as necessary. Add extra juice if needed. Best if served immediately, although it can be frozen. Garnish with fresh mint.

Nutrient Analysis per serving
37 calories; 1 g protein; 9 g carbohydrates; 0 g total fat; 0 g saturated fat; 0 g
polyunsaturated fat; 0 g monounsaturated fat; 0 mg cholesterol; 4 g fiber; 1 mg
sodium