Category Archives: Live FIT!

Tips, Training, and all things FITNESS

Meet Sarah!

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LH: Tell me about yourself.

SB: I am a Mom to two wonderful children and have amazingly supportive husband.  We live in Urbandale, IA.  I work in the insurance industry and love my job and feel privileged in today’s world to love what you do and the people you work with.  My family and I are avid sports fans following the Iowa Hawkeyes, San Francisco 49ers and Denver Broncos to many game each year.  

I was a life long dieter and always struggling with my weight.  For the longest time it defined me and my attitude on current situations.  I have always been extremely social and have a vast group of lifelong friends, but whatever was my current feelings towards my weight were determined whether I would attempt sometime or even felt worthy of pursuing – how sad, but true. Having children changes my attitude towards dieting and my weight. I did not want them to follow those footsteps. I want to be positive role model for their health and well being.

That is where Lindsay enters the story my personal trainer!  She changed my life by not allowing me to have any excuses when it came to my health and happiness.   On a whim, through my employer, I signed up for a 12 week fitness makeover at our corporate gym.  One I had entered maybe a few times in years that it had been open even though it was free to use the facility.  My first day with Lindsay was the horrible act of taking of your stats. Tape measures and scales!  I had lost about 20 pounds before starting the program from my highest weight and felt better than I had in recent times.  This was until the current #s were written down and the realization of what I needed to do sunk in. To my surprise the #s were not Lindsay’s focus it was getting my body moving and providing my body with the right nourishment was her main goal.

I advised Lindsay that I wanted to know how to use every piece of equipment in that gym and to be comfortable entering any other gym in the future.  That is when the transformation started.  She worked me so hard, I wanted to quit at times, I hurt in places I did not even know could hurt, but in the end I know how do everything I set out to do. I vowed on the 2nd day to never hurt this bad again from being out of shape.  3 1/2 years later I still schedule my fitness activities like I schedule meetings or my children’s swim meets.  Total transformation.

My children and husband join me in workouts, they read labels and ask if something is healthy.  We are not perfect – we eat pizza with have our cake and ice cream.  We know understand the consequences of that choice. More gym time, or a salad and slice of pizza vs. double pepperoni and cheese bread.  A kid’s sundae vs. large malt.  It is all about choices.   I walk into a room with confidence that I never hard before – thanks to Lindsay for showing me the way. 

LH: What is one of your fitness accomplishments?

SB: I am confident to walk into any gyms and get a great workout in.  I have the tools and confidence to work out anywhere from a large club, to a hotel gym, to the local park.  Lindsay took away all excuses and gave me the tools I needed to make great fitness choices regardless of where I am or what equipment is available.

LH: Personal “I did it moment”?

SB: I ran 5 miles! 

LH: Is there a personal or health challenge you have had to overcome?

SB: Losing weight and keeping it off. (approx. 60 pounds)

LH: What is your favorite “healthy” thing to eat?

SB: Fruit, salads, popcorn, nuts, yogurt

LH: Favorite “guilty” thing to eat?

SB: Chocolate chip cookie sundaes and M&Ms.   A rare treat OR order a small or kid’s sundae…

LH: Can you tell me about your favorite workout?

SB: I do not have a favorite.  I love that I have a variety of workouts from strength and cardio options to mix it up.  I loved the Tabata routine and the pyramid workout where you lift or do an exercise set 1 time, then 2 times, working your way up to 10.

LH: What is your personal fitness motto?

SB: Move!  Calories in, Calories to burn!

LH: How do you influence others to be healthier?

SB: Biggest change has been with my children. They read labels and understand serving sizes or number or servings in a package.  We also workout as a family whenever we can.  We walk when we can, or park at the back of a parking lot, or take the stairs instead of the elevator. 

LH: What is an item on your fitness bucket list?
SB: I’d like to try a mini-tri some day

A special thank you to Sarah, for sharing the greater part of 3 years training with me, growing my career, supporting my move back home, and being there as a friend. Best wishes to you and your fitness journey! I know you will do great!!
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Transformation

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Meet Matt!

Matt is a friend & family member who is not only intelligent, but is also self-motivated in both his career and peronal life as a successful Kansas City engineer. Matt has also recently turned 30 and realized he was going to put health & happiness back into his own hands. Here is what Matt had to say when I asked him a few questions regarding his fitness journey:

What is one of your recent fitness accomplishments?

MH: In March 2013 I ran a 5k in 19 minutes and took first place overall.  In April 2013 I set my personal record in a half marathon with a time of 1:28.  My next goal is to run a 3 hour marathon this fall.

Personal “I did it moment”?

MH: When I got to below 8% body fat and could enjoy feeling my six pack abs again.

Is there a health or personal challenge you have had to overcome? 

MH: None I can think of.

What is your favorite “healthy” thing to eat?

MH: Steamed cauliflower, steamed asparagus, and baked fish.  Not necessarily together.

Favorite “guilty” thing to eat?

MH: Hamburgers and supreme pizza.

Can you tell me about your favorite workout?

MH: A long run of 15 miles.  Or a high intensity boot camp class.

What is your personal fitness motto?

MH: “To give anything less than your best is to sacrifice the gift” – Prefontaine.

How do you influence others to be healthier?

MH: I got my college friend Debra W. to get back into running.  She ran track and cross country at Iowa State.  I talked her into doing the Seattle marathon with me last year, she was hesitant but agreed.  At the time she was just going to do that one to say she accomplished a marathon.  Now she will be running her third marathon come this October with the DC marathon.  My friends Jenny and Jason have both told me I am inspiring.  They were initially thinking they wanted to get to a more healthier weight, which they have.  But seeing me is pushing them even more on their transformation.

What is an item on your fitness bucket list?

MH: To qualify and run Boston marathon.  To get into triathlons and either qualify for the US Championships and/or the World Ironman in Hawaii.

You seem to have it all together, what is an item on your other bucket list?

MH: To get married and raise some kids.  Skydiving.  And take a European vacation.

Any other comments?

MH: Being fit greatly pays off for your health.  I had blood tests done in January 2013 and my results were all at optimal levels.  Triglycerides to HDL cholesterol ratio of 0.7, below 1.0 is optimal.  Blood pressure of 110/80, in 2011 this was 135/80.  A resting heart rate of 48.  Finding a sport or fitness class you enjoy greatly motivates you to perform harder and more often.  I have fell in love with boot camp type fitness classes.  And I’ve always been a fast runner but now that I am in great shape I am finishing in the top 1%, usually in the top five for my age group.  It feels pretty cool to line up at the front of the race with all the other great runners.  Most people may think of the people at the front as different than you and I but they aren’t, they and myself have typical jobs and lives and just put the extra effort in to be great.

Great words of wisdom from Matt! We all can do extraordinary things if we just put the extra effort in to be great.

Kind words <3

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Today, after a long day of work I finally realized that all of this time, people HAVE BEEN listening to what I have to say. In fact, those people listening, have in fact taken my words and put them into action. These individuals have trusted me with their lives and took my advice. They have changed not only their lives forever but also mine. I am thankful for the hard work, dedication, and support they have shown for me. I have been blessed with rave reviews of my work, my work ethic, my passion, and my personality and thought I’d share them with you.

Here is what they have to say about me:

“Lindsay has a dynamic personality which she uses to motivate and educate her clients and others within the fitness center. She is passionate about fitness and healthy lifestyles which she pays forward to her clients and those people she interacts with at our fitness center.

Lindsay uses a variety of exercises and programs to drive results. This was key for me to have variety and the flexibility to complete my fitness objectives both in and out of the gym. With each new exercise she explains what and why we are trying something new. 

The personal trainer role requires trust and confidence. Lindsay is an engaging trainer; she pushes you out of your comfort zone, but does this in a positive manner. She has a proven track record of results.” – Sarah B

“Lindsay is a well-rounded fitness/nutrition professional that genuinely cares for her clients. She’s smart, an excellent communicator, highly organized, and always well-prepared. Lindsay seems to have endless positive energy and is a terrific natural motivator who’s focused on continual improvement. She’s been great at tailoring a fitness/nutrition approach that’s specific to me and my lifestyle… and she continually refines the approach to keep it fresh. I couldn’t be more happy with the results I’ve achieved working with Lindsay and I highly recommend her as a fitness/nutrition professional.” -Brian D

Sometimes you just have to sit back and exhale, all of that hard work DOES pay off. Thank you Sarah and Brian for your kind words!

Quick and Easy

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Quick and Easy

Yoplait Strawberry Banana Smoothie

Nutrition summary:

Calories
110
Fat
1g
Carbs
14g
Protein
1g

For more protein, try adding a protein supplement such as Max Muscle, Max Pro Natural Vanilla. Not only does it taste great, but it packs a punch with 30g of protein!

This was a great breakfast substitute and started my day off right. What do you do to start your day off right?

13 Goals in 2013

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Goals are dreams with deadlines.

Last year I had blogged about my New Year Resolutions.

New Years Resolution : a resolve or determination, to make a firm resolution to do something. 

This year I will be setting goals, Goal : the result or achievement toward which effort is directed; aim; end.

1. Continue my education credits to renew my certifications in CPR/AED/First-Aid and Personal Training by November 2013. This is very important to be because I pride myself upon being well educated and up to date on most things health and wellness related.

2. Run a half-marathon. I am not a runner. I do not enjoy running. I will run because I am dedicated to training, it challenges me, and it gives me something to work towards. I will run because I am unwilling to see myself fail or not live up to the expectations I have set for myself. In 2009, I set out to run my first half-marathon. I was on target to run the race at a respectable 8:00/mile pace until the day of the race when the weather had turned from a typical June day in Iowa to 40 degrees and pouring rain. Excuses, excuses I will give, however it was my mistake for never training in in-climate weather. I began the race, alone and sopping wet, shivering, and pissed off. I finished the race (well above my 8:00/mile pace),still wet, still cold, all alone, and even more pissed because not only did I not finish as I had hoped, but now I will have to try again because darn it I will not go out as a failure. Here’s to 2013!

3. Attend a cross-fit class. Fact of the matter is it looks hard as hell and if I want to be the best, I need to train like the best.

4. Drink my fruits and veggies. Smoothies are quick and easy. Drink 1 fruit/vegetable smoothie per week, any more then that is just a bonus. I need to be realistic that I get tired of having the same things over and over again, so 1x/week is just right.

5. Participate in a fun-run. Whether this be a mud run or an adventure run, I’d like to do a short race…just for fun.

6. Drink more H2O. Out with the old 8 x 8oz of water/day rule and in with drinking water based more importantly on my gender and size. (Weight in pounds x .31 for women, and .35 for men).
7. Follow my boss’s advice. “Get as strong as you physically can”. At first I was a bit reluctant to the idea, however after being at my job for 6 months, I understand where he was coming from. As a petite female, and as a personal trainer, it is important moreover for my safety and for the safety of my clients if I am comfortable lifting heavier weights and being confident in my abilities to train and spot them properly. I’d like to curl 20lb dumbbells, squat my bodyweight, and in general improve my muscle strength.
8. Be Orange. In 2011, I purchased sessions at Orange Theory Fitness as an outlet for my energy and to be told what to do for once during fitness instead of myself instructing others on what to do. I would like to use those sessions 1-2x/month for the next year.
9. Do what I love. Cheer & Dance. Practice with or tryout for an adult open cheerleading team such as Planet Spirit-Cyclones, Minnesota Extreme Team (Dance), or Minnesota Viking Cheerleaders.
10. Complete 13,000 minutes of exercise. This is just 35 minutes of exercise daily and should be easily attainable given the nature of my work (personal training) and my S.M.A.R.T goals for 2013.
11. Buy a heart rate monitor. If I am going to do all of this exercise, I better be well equipped. Time to spend a little money on a much needed and worth while device.
12. Upgrade my techonology. Specifically I need to upgrade my cellular device to that of a smart phone. Currently I am still using the LG EnV2, which was released in March 2008. Out with the old and in with the new iPhone 5!
13. Floss. Flossing is part of any healthy routine and for good reason. Flossing takes seconds, prevents plaque buildup, reduces my chances of getting gingivitis, and will keep my pearly whites white. Who doesn’t want that?