Workout of the Week – July 8th 2013

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Workout of the Week

This weekend, I hit a number on the scale I thought I would never see again. I feel amazing but I don’t look the part, which is always a struggle for me in the fitness industry. I absolutely love my clients because they encourage and support me as much as I do them and they never judge me for what I look like because I have the knowledge and education to help them. They realize my health problems have taken a toll on my body and I continue to struggle with random things as they come up which is just part of living with a chronic disease.

For the past few weeks, I’ve been experimenting with different workouts and am realizing, shorter and more intense workouts are getting the job done without leaving me sore for a week and preventing me from getting a workout in the rest of the week. This is the most incredible feeling. It’s like when you are working on a puzzle but you can seem to find a key piece that’s holding up the rest of your board.

I’ve been playing around with foods as well and am realizing after an internal struggle of not wanting to give up corn and grains, I think they need to go bye-bye. I just feel better when they aren’t in my life. I’m less bloated and I feel like I have more energy. I need to stop fighting my body and go with the flow.

I’m very petite and adding 30 pounds to my frame is a lot of weight. It’s time to focus, create a goal board and stick to the program. Now I know what my limitations are and what works for me, I can finally create a program for myself that will trigger weight loss and help build lean muscle with a good diet and supplements from Powder City. (my favorite online supplement vendor)

My before pictures are taken and tucked away in a secret file. I think to hold me accountable I will post the progress pictures every other week. That will keep me in line with following the guidelines of my program along with allowing me to see results. What I’ve learned in the last 5 years, is you can’t use the scale exclusively to see results and I’m going to show you exactly what I mean in the next 3 months.

The past few weeks, I’ve limited my intake of sugar and am feeling pretty good! The cravings are going away which is something that happens if you can fight through the cravings in the first 10 days. Food will taste much better when you eliminate fake sugars and corn syrup from your life. It takes a bit of time for your taste buds to adjust but when they do, you will be pleasantly surprised!

I’m excited to take this journey with you. I hope I can inspire you to do the same!

I will post workouts throughout the upcoming weeks and an example of what I’m eating during the day to help you with ideas on getting fit yourself. I’m working on videos as well which I will post each week on the YouTube page, so make sure you subscribe!

 

Super Charge Your Next Pool Workout

Super Charge Your Next Pool Workout
Super Charge Your Next Pool Workout

I absolutely love swimming!

I was the kid that never wanted to go home from the pool. The only person that might be a bigger mermaid is my little sister, Emily. My mom would drop us off for hours and even when the pool closed we weren’t ready to go home. I can remember swimming to the middle of the pool because I knew she wouldn’t come in and get me when it was time to go.

There is something so free about floating and swimming the water. In your own thoughts, it feels so wonderful to get a great workout and not feel the impact on your joints.

In high school, I joined the swim team for a few years and even played around with high diving.

This week, I’ve committed to getting back into the fitness game and putting an end to my whining. So, I joined our local pool and am focused on getting 2-3 times a week in the pool for lap swimming. Of course, I can’t just swim laps so I am creating workouts that will not only get the cardio component but a strength piece as well to really maximize my time in the pool.

Get ready for some amazing workouts this summer because I am more motivated than ever!

Celiac and Fitness: Everything You Need to Know Podcast

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This week I address celiac disease and fitness with my podcast – On The Air with Pretty Little Celiac.

I talk about motivation tips, how to get started and discuss the importance of moving when suffering from a chronic auto-immune disease!

Don’t forget you can subscribe on iTunes so you never miss a podcast.

The Extra Challenges Associated with Fitness and Celiac Disease

After going through my own weight loss journey, I realized the fitness industry was severely lacking the kind of trainer I needed and wanted – someone who was educated on fitness, motivating to keep me coming back for more and just as excited as I was when I started seeing results.

You see, time after time, I went to a gym or met with a trainer that always wanted to push his own goals on me and then brushed me off when I said that I wanted to do something else. I also ended up with a knee injury requiring surgery because I had damaged it so much during our training sessions from being told that it was “weak” and I needed to lift heavier. Quite the contrary actually – the knee was so damaged, I needed to go lighter.

I’ve had trainers that didn’t pay attention to me the whole session because they had so many other people training at the same time. I’ve had trainers that took me to Chipotle after our workout sessions. I’ve had trainers that didn’t listen to me when I said something hurt or didn’t feel right. I’ve had trainers that wanted me try unsafe moves or exercises to “sculpt” me.

I opened my own business to be the complete opposite of everything horrible I saw while I was losing the weight myself.

You see I’ve learned over the past 4 years, people want to feel like they belong somewhere. They want to feel a bond with their trainer and the environment. Losing weight is an intimate process. Not everyone wants you to prod them, take pictures of them and feel their sweaty bodies during measurements. They don’t want to feel like a scolded child if they go out for drinks one night and have a life. While I certainly believe there are people out there that are hardcore and want their trainers to yell at them and force them to do crazy stuff, there is a larger group of people who want to be nurtured towards their results. Trainers that push their clients to do fad diets, crazy weight loss plans, extreme cardio or other unsafe weight loss mechanisms will see results very quickly. However, that will soon fade and those clients will be binge eating at a food truck sooner than you can say “grilled chicken.”

Your goals are not my goals. Your goals drive the results of the training sessions. It is not your trainers job to force goals upon you during or after your sessions. Results are a direct response to your goals.

Which is why this post is completely relevant to those of you seeking fitness services while having auto-immune diseases like fibromyalgia, celiac disease, arthritis, endometriosis and the rest of the lovely things we all struggle with along with celiac.

It is essential for us to find a facility with a great reputation for being caring, supportive, encouraging AND results oriented.

You should NEVER feel bad, awkward or uncomfortable talking to your trainer about any pain, physical struggles and emotional struggles. This is an essential component to our health and wellbeing. If the only thing we can do is show up to the session and try our best, than that is what should be acceptable. You are paying THEM to help you get to your goals. Don’t let them treat you poorly. I’m not saying they shouldn’t give you a push or challenge you, but they need to understand there is a limit. I would never want anyone leaving my facility to go home and cry because of me!

Last year I struggled tremendously with my own fitness program and I know how hard it is to get out of bed when you are exhausted and in pain. All it takes is a gluten incident, lactose incident or some other weird food thing to make me ill forcing me to stay at home than go to the gym. A migraine can off shoot 3 days for me sometimes. The cramping from the endometriosis didn’t get better when I worked out.

We need more trainers in the world that are understanding and caring to their clients individual needs. We need more trainers that want to learn about our conditions and help motivate us to keep going even when we would rather lay on the couch and watch tv. I can tell you someone who tells me I’m lazy or a wimp will not motivate me what so ever.

This industry is so quick to say you aren’t trying hard enough or you’re lying about your diet when weight loss goals aren’t met. No one thinks that you could have a hormone problem causing you to retain the weight. No one thinks that maybe you are struggling with water retention from a health condition preventing weight loss. No one thinks that those pills you are taking for XYZ could be adding pounds to the scale and not your eating habits or work ethic in the gym.

At Bexa Body Fitness, we focus on our clients 150% – their goals are our goals. We understand that not everyone is looking for a tremendous weight loss story or wanting to run a marathon. There are lots of people out there that are just trying to improve their quality of life, not win a body building competition. We need to educate trainers on our diseases and start training them to have more coping and coaching skills to go right along with their awesome motivational and training skills.

I realize that my life experiences have put me in the position to intimately know the emotions and physical distress but it’s unfortunate to see so many people struggling with seemingly nowhere to turn. I’m ready to help educating this industry to the best of my ability, hoping to help so many more in the future.

That’s It… I’m Done… Time for a Change… Who’s With Me?

For those of  you who also read my bio, you know that I am a fitness expert as well as a gluten free/celiac blogger! Well, the celiac diagnosis has taken a toll on my health, not to mention the hypothyroid problems that came along with the gluten allergy.

I love working out. I really do. Admittedly, I haven’t been adhering to my own standards and beliefs because honestly I just haven’t wanted to. I spent the last 8 months trying to figure things out, frustrate myself and run myself in circles just with the celiac disease – let alone work out.

Yesterday, I ran the Hell Run 5k with my husband and today – I hurt. My knees throb, my back aches, my shoulders are sore and my core is tender. When I ran the Mud Ninja in July, I felt fine. What happened to this fit girl in the picture above? This is what I frequently say to myself almost every day when I look in the mirror. Sure, you might not notice anything in the photos but I feel the difference.

I feel weak.

I feel vulnerable.

So I decided today will be my last day feeling weak and vulnerable. Starting tomorrow, I’m taking control of my health. I’m taking control of my fitness. I’m taking control of my diet.

October 1, 2012 is the day I take control.

I saw online that October is Celiac Sprue Awareness Month, but so is May so I’m not entirely sure which one is correct. But, I think its a great place to get started. I’ve purchased all my “whole” foods. No more snacky snacks. No more processed junk. Just good, whole foods.

Steak, fish, rice, potatoes, green beans, sweet potatoes, tuna, spinach and berries. That’s it for the next few weeks. I’ve got my coolers out, my containers ready and my food prepped. Preparation is key. I know how to do all of this – I just need to stick with it!

Back to my workout regimen of 5 days per week. It feels good for me to be in the gym. I need to sweat and pump iron

I’m incredibly busy the next 10 weeks and I absolutely have to make time for myself.

No excuses. Hold me to it!

Who wants to commit to an October change with me? Post your October resolutions below and let’s get this party started!!!

I’m going to promise Coach I will take him to the park at least 3-4 days per week so he can get exercise too!