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?

Looking Back, Moving Forward

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Looking back at my 2012 resolutions, let me begin by saying no amount of excuses will get me any closer to reaching my goals…but

2013

So let me be honest with you on whether or not I have achieved 2012 resolutions:

1. Start a blog- Check! It began as a way for me to express myself, my knowledge, and my passion, today it has made me more marketable in my career and helped me reach others I otherwise would never had the chance to.

2. Fit in fitness for myself- Check! Although I have not gone back to a dedicated regimen and diet plan, I have made an effort to workout entirely for myself either before or after work a few times a week in addition to being a physically active for work full time as a personal trainer.

3. Go to church- Check! Again, this could be marked unchecked as I have not found a permanent church home, however I think attending a variety of churches has been intellectually stimulating, religiously adventurous, and great for my own exploration and relationship with my Savior.

4. Immerse myself in a new culture; be that through language, cuisine,  or travel- Unfortunately no. There is no explanation for my selfishness or inability to look outside what I already know and understand.

5. Focus on family- Check! No questions on this one, pretty sure moving from Iowa to Minnesota checks this one off my list as I am back in the area where I grew up.

6. Help others- No once again. The resolution as a whole was too vague to quantify or decide on whether or not this has been accomplished. In the future I hope to go on a mission trip, build a home with Habitat for Humanity or volunteer with Extreme Home Makeover, Feed the Hungry at a Soup Kitchen, or join some other philanthropic local group.

7. Start a new hobby (golfing, quilting, rock climbing, etc)- Check! The key word in last years resolution was start. That being said, I have started knitting in the very earliest form of knitting…I have exactly one row of stitches “cast on” to my knitting needle, the official row 1, has left me frustrated with my knitting efforts.

8. Mind my own health–doctor, dentist, optometrist- I am going to leave this unchecked as I have only managed to set one dentist appointment, and have around 3 more before I am back on a regular dentist check-up and maintenance schedule….these darn wisdom teeth need to be removed first! OUCH.

9. Become financially savvy- With the Fiscal Cliff looming over America’s head, I would like to believe that I have taken more interest in becoming more financially savvy, however I am fairly certain that I could do more…a lot more in becoming more savvy.

10. Become eco-friendly…reduce, reuse, recycle- Check! I have reduced my carbon footprint significantly with the move to Minnesota, cutting my commute time of 3 hours/day down to 30 minutes/day, and that is being generous. In addition, my new townhouse living has both garbage and recycling pick-up which makes me feel just that much better. Next step, using more filtered water and less bottled waters. For more recycling tips go to:

http://www.usa.gov/topics/environment-agriculture/going-green

http://www.thedailygreen.com/going-green/latest/green-tips-10-easiest

2012 in review

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The WordPress.com stats helper monkeys prepared a 2012 annual report for this blog.

Here’s an excerpt:

The new Boeing 787 Dreamliner can carry about 250 passengers. This blog was viewed about 1,200 times in 2012. If it were a Dreamliner, it would take about 5 trips to carry that many people.

Click here to see the complete report.

A special THANK YOU to all who have perused my blog, cared to write a comment, or liked it enough to come back. May you enjoy 2013, and come back again soon!