A quick post tonight, sharing a link to something I wrote over on another site. I’m firmly back on land, however my mind and body still is rocking like it’s on the water. I’ll post some pictures and stuff from the cruise tomorrow!
I submitted this response to “What Health Means to Me” over at Healthy Living Blogs, a fantastic new site that gives lots of perspective from (you guessed it…) Healthy Living bloggers.
I think as time goes on and my journey continues, this definition will continue to evolve into different things. For now, however, this is what health means to me.
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Still on vacay- this post was written in advance
Today, I’m happy to have a guest post from Trainer Rob. I just finished my first 12 week program with him, and you guys have seen the results! I get a lot of emails from people asking me questions about personal trainers and such, so I asked Rob if he’d mind writing up his thoughts on personal training and how to find one that works for you. I have exercised without a trainer and with a trainer… no matter which way you do it, you can find success! The key is to just get in the habit- make exercising a mandatory part of your routine. I never thought 12 weeks ago that I would be someone who worked out 5 days a week, without fail, but it’s mandatory for me now. Yes, I am pushing myself, but I also am being pushed by Rob, and that’s something that I needed. You might not need that, and that’s wonderful! But take a look at what he has to say.
Hi Skinny Emmie blog readers! I am Trainer Rob and am honored to guest blog while Emmie is on a much deserved vacation. I want to address some key issues you should be focusing on when looking for a trainer.
First, you should know that I myself have a personal trainer. People at the gym ask me all the time, “why would a trainer have a trainer?” Well, I do not claim to know everything! The knowledge and expertise of my trainer is priceless to me. I love the extra push I get from my workout with my trainer. And I love the accountability which admittedly is no longer about my weight and more about my intensity.
Here are some thoughts on a few specific issues with personal trainers:
1) Finances: I respect everyone’s personal budget! And I understand that not everyone can afford to train once per week or even once per month. But, I also know that EVERYONE can cut a few things out of their budget to make it more attainable! How so? Well, a good trainer will be willing to draft a custom program for you that will last 8 -12 weeks. They should be willing to email you video links to specific moves listed. Let’s assume you stay on a program for 12 weeks… that is 4 programs a year at say $50 per program. $200 per year for custom workouts designed by a professional. 54 cents a day! Cut out one diet soda and there is your training money.
2) Make sure there is more than just a “training” session. Of course, your trainer will work you out, supervise your form and push you hard. But make sure they don’t just have you sign the log book and say “see you next week.” If you are not going to be on a specific custom program at the bare minimum make sure they are going to give you weekly homework in between meetings.
3) Ask the trainer to explain their overall theory. A good trainer should always have a methodology. I believe that exercise dictates diet and health. When I explain this to clients, I try and push them hard to be mindful of their eating habits. And working hard at the gym will help dictate a stronger mind. It is hard to binge eat pizza the night before a tough high intensity cardio day!
4) Ask the trainer to explain how they plan on implementing their theories with a specific methodology. For example: I use a heart rate based interval training system for cardio training that increases aerobic endurance and is guaranteed to force you to think twice about picking up that piece of cheesecake. My weight lifting programs are custom designed but also are challenging. The gym is a place to work hard for 45-60 minutes 4-6 days per week. Make sure the trainer is helping you to do that.
5) Move the muscle not the weight!
Ask your trainer how much they can bench press. Why? Well, the answer to this question will tell you a lot about them. My answer is a) who cares and b) it depends how many reps I am doing and how much chest work proceeded the press. If they answer “315 pounds” – interview more trainers. Weight lifting is about form and not weight. The harder you contract the muscle the better off you will be. You will isolate your muscles better and save yourself a lot of joint pain. Make sure they emphasize form over weight!
6) Try their method for at least 12 weeks. I offer a $99 trial pack (3 sessions) as part of a marketing package in order to get new people to try my training. It is a good deal considering the client gets a custom program and 3 one hour sessions. Some people continue on and train further and of course some were looking to learn as much as they can for just the $99. The people who did not train further…well, I just hope they tried my system for the prescribed 12 weeks despite not “training” with me. There are no quick fixes! Try your trainers method for 12 weeks before you decide if you like it or not. And if you didn’t follow everything they suggested well, don’t blame them if it didn’t work 
If you guys have any other questions, you can always email me… Rob@heartfitlexington.com
You can also leave comments here as well. But if you have more specific questions, Rob is great about corresponding through email. I promise he won’t bite! I’d also like to know in the comments: have you used a personal trainer before? Do you use one now? Discuss amongst yourselves and I’ll hop back in when I’m back from vacay!
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Just a reminder that I’m away from my computer until at least September 2nd. If you have a comment that doesn’t show up, I apologize- it might have gotten held for moderation because of a link or something.
A couple of weeks ago I asked for your favorite quotes or best advice you’ve gotten with regards to your weight loss and/or fitness journey. I was overwhelmed with responses, and am so happy to share them here. We can all learn from each other, and I’ve certainly learned a lot just by reading the responses as they come in. This is part 3 of 3. You can see part 1 here and part 2 here.
PROGRESS, not Perfection
It’s my motto. In weight loss, and in life.
This quote helped me with eating beyond the point where I’m satisfied. It’s from my hypnotherapist: “Either the trash can gets bigger, or you do!”
From Emily:
Nothing tastes as good as being skinny feels!
My coach recently reminded me… again.. that I didn’t get this way last week, so It’s going to take longer than a week to lose the weight.
He also has encouraged me that instead of setting the huge goal so for small ones. So I’m working away at 25lb goals.
it’s helped to keep me focused and not so manic about all I have to do.
From Marie T:
It’s about progress, not perfection.
From
Emily (FitTwitEmily)
Yes, it’s hard. It’s hard to count calories. It’s hard to exercise. It’s hard to make healthy choices and change your behavior.
It’s also hard to be overweight and unhappy.
Choose which hard you can live with.
From Helen:
It’s a popular one, but as an emotional eater it really resonates with me…
“If hunger isn’t the problem, then eating isn’t the solution.”
From Melissa:
From Tex in the City:
“Being heart healthy is great but let’s be honest. The only reason we are doing this is because Prada doesn’t come in plus sizes.”
That little diddy was coined the day I stopped lying to myself as to why I started this journey in the first place. So now whenever I feel tempted to go off my plan I remind myself, “Prada doesn’t come in plus sizes!”
“Stop obsessing about weight and start focusing on health.”
As soon as you do that, everything becomes a bit easier. Foods stop being things that affect the number on the scale and start being things that affect how you feel. Cake stops being something that might add a pound and starts being something that’s going to cause a sugar crash, bloating and a general blah feeling. Ditto with fried, fatty and other “bad” foods. After a while, you start realizing HOW foods affect how you feel and you want to eat foods that make you feel great.
Trying to diet and focusing just on weight feels like you’re always depriving yourself and it’s easy to get frustrated with yourself, even when you’ve eaten well and exercised, if the scales don’t reflect your work. Focusing on fueling your body with the nutrients it needs feels like you’re taking care of yourself and is a far more positive thing. And you’re less likely to get down on yourself because if you’re eating well and exercise, chances are you’ll be feeling good – which is what you’re focused on!
From Lori:
“Whether you think you can or you think you can’t, you’re right.” – Henry Ford
I hope you guys have enjoyed this post, as well as the other 2 with peoples advice. I love hearing others perspectives on weight loss and fitness. Do any of these stand out to you?
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Just a reminder that I’m away from my computer until at least September 2nd. If you have a comment that doesn’t show up, I apologize- it might have gotten held for moderation because of a link or something.
A couple of weeks ago I asked for your favorite quotes or best advice you’ve gotten with regards to your weight loss and/or fitness journey. I was overwhelmed with responses, and am so happy to share them here. We can all learn from each other, and I’ve certainly learned a lot just by reading the responses as they come in. This is part 2 of 3. Miss part 1 of 3? Find it here.
Never deny yourself anything. You crave the most the things you don’t have.
“You will NEVER regret a workout. But you will always regret not working out!” –Me
“Life is about feeling someone pushing you from behind and realizing… it’s you.”
Vincent Lombardi-The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.
My motto is basically this: If I can do it, anyone can. This is my view for weight loss, running, and fitness.
Whenever I get frustrated with “only” losing a pound in a week or whatever, my mom will always remind me: “You didn’t gain it all in a month and you’re not going to lose it all in a month either. Losing weight takes time!”
Which is so frustrating when you’re doing everything right, but it’s true. Slow and steady wins the race.
“Nothing tastes as good as being thin feels.”
I’m not sure I’ve ever found another quote that makes me put down the extra breadstick quite like that one.
“Life isn’t worth living if you can’t eat what you want.” If you want a Hershey’s kiss, eat a Hershey’s kiss. Just don’t eat the whole bag. Life without chocolate or pasta seems like hell to me!
Never look at how far you have yet to go, always focus on what you have already accomplished. It’s much easier to think… I’ve lost 40 pounds!! Then to think… I still have 75 pounds to go.
From Kristin:
Imagine who you are/what you will look like at your goal weight. Now picture that person giving present-day-you a pep talk and encouragement.
This was so powerful for me because I know what gets me going, so motivation from “myself” was just what I needed!
Shoot for the Moon. Even if you miss, you will still land among the stars! Les Brown
From Joanna:
“Eat to live don’t live to eat” a coworker told me that and while I didn’t know her super well or keep in contact with her, I always always remember her telling me that and it works!
Do any of these stand out to you? I’d love to hear your feedback. Stay tuned for part 3!
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Just a reminder that I’m away from my computer until at least September 2nd. If you have a comment that doesn’t show up, I apologize- it might have gotten held for moderation because of a link or something.
A couple of weeks ago I asked for your favorite quotes or best advice you’ve gotten with regards to your weight loss and/or fitness journey. I was overwhelmed with responses, and am so happy to share them here. We can all learn from each other, and I’ve certainly learned a lot just by reading the responses as they come in. This is part 1 of 3.
“A year from now, you’ll wish you started your diet today.”
This hits me way hard because I look back on the time when I hit my highest weight and realize that even if I lost half a pound a week, I would have made goal weight over two years ago.
From Heather:
Do what you HAVE to do so you can do what you WANT to do.
You are what you consistently do.
Excellence therefore, is not an act.
It is a habit. – Aristotle
From Sara:
Weight loss should be a lifelong goal, and maintaining it a lifelong process. Don’t do it for your wedding, your honeymoon, or for swimsuit season. Weight loss is way too hard to keep doing over and over again, so if you’re not in it for good, wait until you are.
“You don’t drown by falling in the water. You drown by staying there.”
This really resonates with me in so many ways, even though it’s not specifically about weight loss. When I have an off day (I drank a little too much, I ate that last piece of cheesecake, etc.), I always think of this quote. One off day isn’t going to set everything back forever, as long as I pull myself out of the “water”– continuing to have off days over and over is what’s going to allow me to drown.
From Mags:
Pain is temporary, pride is forever.
“Pain is temporary. Quitting lasts forever.” — Lance Armstrong
Every day has an end, no matter how bad/hard/depressing/difficult it is or how far you have strayed off track
Do any of these stand out to you? Watch out for part 2, coming Monday!
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Tomorrow morning, hubs and I depart for Fort Lauderdale, where our cruise will set sail Saturday. For those who want to try to invade my home while I’m gone, I’m sure my taser-packing housesitter (seriously, it’s pink!) and cop neighbor will give you a warm welcome. This homey don’t play.
I’m still riding the wave of my kick ass weight loss from last week. The last thing I want to do is throw that away. Some people swear there is no way NOT to gain weight while on a cruise. Others have said they’ve lost weight on a cruise. Who knows. As a mindreader (not really, but whatever), The Great Askini from A Wondering Spirit tweeted me this article about cruises and weight loss from CNN. It says:
“The typical cruise passenger gains one pound a day on a voyage of seven to 10 days, said John Primeau, a spokesman for Holland America, citing a longtime adage of cruise professionals.”
Oh heck no. I do not want to gain 6 pounds. Bah. What I do know is “fail to plan, plan to fail.” So here is my plan:
- This week does not have regularly scheduled exercise. This is Trainer Rob-approved. It’s a recovery week. I keep telling myself I deserve it, and shouldn’t feel guilty for it. That doesn’t mean inactivity though! I will be jet skiing, snorkeling, and walking tons. I want to be active in functional ways that my more-healthy self is able to be now.
- Drinks. I love a good bit of alcohol. I haven’t really had any in several weeks. I must remember that they’re empty calories, but I won’t deprive myself of alcohol completely. I will have a couple of drinks per day, in moderation.
- Food. I honestly am not too scared about the food. I have felt very “in-control” with my food choices the past few weeks and don’t know why going on a cruise would change that. Yes, I’m not preparing the food, but there should be plenty of options to where I can make proper choices without much guilt. Eat to live, not live to eat. My husband is pretty good at helping me police myself when needed with a gentle “are you sure you want that?” but not in any accusatory way- it’s because I ask him to. He is one of those who thinks I might “deserve a break” but he won’t let me unless I explicitly tell him I plan on being “off plan.” Also, instead of just lounging around the entire time being tempted by buffets and margaritas, he and I want to partake in some of the ship activities like trivia and such. So, hopefully by staying active, I’ll be away from the food more.
- Weighing. I will not weigh the week after the cruise. Maybe two weeks. For my sanity, and so I can get back into my routine at home without getting upset about the scale.
So you see, my plan isn’t rocket science. As I frequently mention, the goal is just to keep making proper choice after proper choice, that equals health for my body. I will try my hardest to be conscious of all my choices so I can be proud of my decisions.
Some “housekeeping” items:
- If you sent me an email recently, please know that I’m not ignoring you! I’m just a couple of weeks behind on replying.
- There WILL be posts while I’m gone, so please continue to visit and comment amongst yourselves. These posts include: Your Best Advice: Parts 1, 2 and 3 (3 separate posts of all the quotes and best advice I got from last week when I put the form on my site- there are some GREAT ones!) and a guest post from Trainer Rob about things to consider when thinking about getting a personal trainer.
- If you post a comment while I’m gone and it somehow gets stuck in the queue for moderation, I promise I’ll approve it when I get back- unless it’s spam- I’ll trash that sucker!
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On 5.25.10 I made a 101 in 1001 list. Basically, it’s a list of 101 things I want to accomplish in 1001 days. Click here for the original post. Of the 101 list items, a whopping 53 had to relate to my weight, either directly or indirectly. By indirectly, I mean that they are things I either couldn’t do because of my weight, or wouldn’t do because of the self consciousness my weight creates for me. To see the full list, click here. To see only the weight-related list on the blog, click here.
I’m actually really happy with my progress. On 5.25 I didn’t really have super high expectations. There were several on there that I thought I would fail, including:
- Start a regular exercise routine
- Complete a 5K
- Lose 60 pounds
Nor did I think my perspective would change so much on this one:
But wouldn’t you know it? Those things are now crossed off my list! And I was checking it today and noticed that several more might be gone by the end of my cruise, including:
- Take a tropical vacation with my husband
- Go to the beach
- Go karaoke’ing (hehe- I need song suggestions!)
- Wear a swimsuit without complete shame (hopeful)
- Ride on a boat (We booked a jet ski excursion- I count that as a boat, in addition to the ship being a boat…)
- Get a massage (maybe- depends on prices and schedule)
I’ve had rough patches these past 12 weeks as I got acclimated to actually exercising regularly and trying to figure out how to manage a new routine. There are points when I’ve felt like by making a list like this that I’m setting myself up for failure. How many times have we all said we’re going to do something and then not do it? Same as the post from yesterday: “yesterday you said tomorrow.”
You have to take the little victories. Tonight, even though I’m super stressed with work and trying to get everything ready before I leave Friday, I am hopeful. I am optimistic. I’ve accomplished something big the past 12 weeks and I should be proud. Not boastful, just proud. I need to soak in the accomplishment instead of deflecting it as I so often do. So this will be my goal for the vacation. Try to soak it in that I’ve earned it, and that I’m worth having a great time. I don’t need to feel ashamed. I am in control and can make smart choices and be proud of them, not mad that I can’t partake in bad food.
Anyway, I’m starting to ramble and I’m tired, so I’ll leave you with this:
Have you made a 101 in 1001 list? Do you feel good about your progress? And… if you have any good karaoke song suggestions, leave them in the comments LOL 
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We as humans are so funny about making excuses. We are so damn good at it without even trying! We talk ourselves out of things that should be good for us in order to hurt ourselves. Can you identify with any of these?
- I’ll start dating when I lose some weight
- I’ll start my diet tomorrow, after this huge cookout
- I’ll start going to the gym when my kids are back in school
These were my defaults:
- I’ll start exercising once I lose 50 pounds
- I’ll join a gym when I get smaller
- I’m not going on another vacation till I lose lots of weight
- Work is stressful right now, I don’t have time to exercise
Is it easy to just get started? Heck no. There are a million ways to talk our ways out of doing something outside of our normal routine – outside of our comfort zone. What is the damage that we’re doing to ourselves by all of this postponement? For me, I know I’ve inflicted years of damage: of living a life without limits, of feeling ashamed, of growing ever more larger…
If I could count all of the “yesterday’s” of the “I’ll start tomorrow’s” then I’d have years back. If I could tell myself, after 1 small bad choice, that the rest wasn’t important, I’d have many pounds back.
So please, be uncomfortable. Push yourself outside the box. Don’t wait until tomorrow, or even your next meal. Make a choice. You have the power.
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