Posts Tagged ‘Goals’

Inspiration is a 2-way street.

May 10, 2011

I have an amazing clientele.  New Yorkers from all walks of life come to me every week for their dose of laughter, inspiration, muscle fatigue and the sheer joy of life that comes from exerting their bodies: to transfer that physical strength into mental toughness.

Just as my clients come to me for their dose, I need them to follow through with their homework, to achieve goals they have imposed upon themselves.  I don’t ask for much, just that they take accountability for their actions during the other 23 hours that I’m not breathing down their necks.  Because if they don’t, I can’t do my job.

There is no way I’d be any good at my job if it weren’t for the unique group of individuals I train on a weekly basis: bankers, lawyers, actors, surgeons, teens, retired folk, CEOs, students, mommies, brides, grooms, you name it.  My people suffer from all kinds of difficulties:  diabetes, joint replacements, blindness, arthritis, osteoporosis, hearing impairment, chronic pain and eating disorders, just to name a few.

I am inspired by the guy who works 7 days/week but still makes time for himself.  I am inspired by the mother who didn’t sleep last night but came to me anyway…for a stretch.  The man who describes that all he sees on a daily basis is different shades of black and fuzzy gray but wants to improve his upper body definition?  Pretty humbling.  The girl looking for clarity in her self-induced starvation moves me.  The man who can’t sleep more than 3 hours because he’s in so much pain but shows up with a smile?  Very inspirational.

…and I complain that I only got 7 hours of sleep last night.  Or those last 5 pushups were too difficult so I quit.

Puts everything into perspective, doesn’t it?  Inspiration is a two-way street.

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Self employed? Read on.

April 6, 2011

In the last two years, the ups and downs of the economy have forced many people to reinvent themselves and become self-employed.  It can be very liberating on one hand, but if you’re not careful, it’s very easy to put on weight.  The highs and lows of business are very stressful and many business owners put themselves on the back burner.

My advice?  Set yourself up for success.  With a little preparation and planning, those lovehandles will have nowhere to go:

  • Have set mealtimes.  Instead of grazing throughout the day, eat every 3-4 hours, i.e. breakfast at 8am, lunch at noon, afternoon snack at 3:30pm, and dinner at 7pm
  • Portion out snacks and serving sizes. Remember that commute you used to have?  Use that time to set yourself up for success.  Peel and cut up carrots for dipping into hummus, count out and divvy up nuts so you don’t overeat them, cook up some turkey meatloaf and freeze the leftovers.
  • Substitute coffee throughout the day with caffeine-free green or herbal tea. My favorite is Republic of Tea’s Pomegranate green.
  • Nix the junk food. It shouldn’t even be in your home.  Buy your favorite salad fixin’s and eat a salad every day.  Fill a giant fruit bowl with your seasonal favorites.
  • Exercise.  Wake up an hour earlier than you planned and get a literal jump-start to your day.  Every day.  Now that you’re making “real money”, hire a trainer to bring the pain.
  • At mealtime, sit at the table. Turn off the TV or any other electronic devices and focus on your food.  Enjoy it!
  • Adhere to a schedule and stay focused. Need to catch up on emails?  Have bills to pay?  Mark your calendar for a specific amount of time to get ‘er done!

Eyes on the prize, friends!

    Last-Minute Fitness

    March 26, 2011

    I have a fitness photoshoot in, like, a week. Although I haven’t been slacking in my workouts, the intensity hasn’t been where it should be, given that I have to look like a legit trainer on camera.  Time to step it up, PRONTO.

    So here’s the million dollar question:  What’s the quickest, safest way to slim down?

    Many people say the fastest way to get in shape at the last minute is to do a juice cleanse, but as we know, after a week or so the dieter gains all 3 pounds back and then some…it’s just not worth killing the metabolism for 3-5 pounds!

    As a trainer with more than 6 years’ experience, the tried-and-true fastest method to healthy, permanent weight loss is:
    • Clean up the diet.  I’m talkin’ about eating clean, whole, plant-based foods…and avoid inflammatory foods, like animal products (steak, cheese, etc.) and be nit-picky on portions.
    • Increase water intake to flush out the crap from your system. Literally. Add lemon for added cleansing.
    • Green tea helps.  I drink a cup each day.
    • Make yourself uncomfortable:  increase workout intensity.  By wearing a heart rate monitor, you’ll know exactly how hard you’re working.  High intensity interval training will give you the best bang for your buck:  Sprints. This workout.   Kickboxing.  Lift HEAVY:  go hard or go home.  Don’t give me this lameness of “but I don’t wanna bulk up” ’cause I’ll kick you in the ribs.
    • Decrease salt intake to reduce water retention.
    • Sleep 8+ hours = sleep burns fat!!
    • Keep stress levels at a minimum or do your best to combat it with yoga.
    My week’s workout will look a little something like this:
    • Saturday:  Kickboxing 1hr
    • Sunday: Run Central Park’s 15K (but I have to add 2 miles for my training, so I’ll run to the starting line from my house)
    • Monday: Heavy strength training 45 minutes, yoga 45 minutes
    • Tuesday: High intensity interval training: 10 all-out 1-minute sprints with 1 minute recovery
    • Wednesday: 45 minutes low-intensity cardio, like the elliptical
    • Thursday: Heavy strength training
    • Friday: High-intensity interval training: calisthenics, baby!
    • Saturday: yoga and extra sleep
    • Sunday:  Half Marathon in Central Park and photo shoot in the afternoon.
    FYI, I wouldn’t advise this workout for yourself unless you’re in peak condition and have received clearance from your doc.  Just sharing my insanity with you, dear reader.