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18 Jan

BLOG 199 ENVSION

Having a mental picture of what you want to achieve is imperative for success. I’m sure you have heard of vision boards, athletes doing this before games, or business leaders seeing themselves on top. You have to illustrate to your mind what is going to happen. If you can’t see yourself where you want to be, then how is the picture even possible?? It’s part of the reflection of realizing you can do something. If you aren’t able to picture yourself where you want to be then you don’t have the confidence to be there (harsh but true).

One of my fondest memories of my mom was when I wasn’t able to sleep the night before a basketball a game because I was envisioning tomorrow’s game. I would play the plays in my head. I wanted to play well and win so bad. She would stay up late watching Lifetime TV so I would go tell her I was frustrated and couldn’t sleep. She would tell me that it’s okay my body is still resting if I just lay there and think about how well I’m going to play in tomorrow’s game. I had to rest my eyes and close them and picture tomorrow’s game. I would go lay back down and get up the next feeling fine. I still do this as an adult the night before competitions. I also use it on nights that I don’t sleep when I reassure myself that my body is still resting even if I’m not able to fall asleep. So when people ask my why I’m not tired, it’s because mentally my mom said I’m rested and mother knows best

The trick is that you can’t casually envision something. You are setting the groundwork and foundation that tells your mind to connect to this captured picture and put you there. The idea has made its grand entrance into your mind and now it’s the commitment to move forward.

Now that you see what you want, you have to envision the steps to get there. You want to take the most direct route, not telling yourself that eventually you will get there. The vision has a deadline. Focus and hone in. Practice and prepare. When we were kids we would envision very fun things like becoming a movie star or sports player. Now its about paving the path of what you really want to do, realistically. The scope on your lens needs to be focused on the picture and only adjusted along the way to make the goals met. Maybe the lighting or scenery needs to change. When it comes to your fitness journey where do you see yourself and your body?? Where do you see your health?? Are you slimmer, more muscular, in a certain size, being able to run around with the kids, or you tell me?? You SEE that picture and now it is your purpose for this lifestyle change. Have the confidence to makes these changes and continue to improve yourself so that the picture becomes complete.

11 Jan

BLOG 198 Laughter

Remember that scene from Mary Poppins where they float to the ceiling and sing the song. “I love to laugh”?? It’s my favorite. Laughter is good for our mental and emotional well-being. It truly is medicine for our mood. We are positive and smiling when we laugh, and it just feels good. When we laugh, we take in more oxygen, increase our blood flow, and use the muscles in our face and body. This means we are burning calories. Laughter is a mild workout. When we laugh, we are in good company and it’s nice to enjoy those moments and memories together. Some of my favorite times with Carl (my husband) is when we laugh so much my eyes start to water and I might even cough. I feel my abs. Laughter is stress reducing. Less stress equates to less demands on the immune system. Endorphins are released and we feel good.

Laughter balances the mind. It is an antidote to stress, pain, and negativity. We used to laugh all the time when we were kids. We would get a case of the giggles and not be able to stop laughing. In adulthood, we tend to take life a lot more serious. We should be frequently laughing to let go of our problems, supporting our mental and physical health, and enhance our relationships. Laughing is free and fun. Some of my favorites hours during the day are spent laughing and exercising with all of you. I think laughter enhances the sense of teamwork and promotes bonding. Laughter sets aside distresses in your life. It really shifts your perspective to feel less angry or anxious or even tired. The increase of blood flow equates to an increase of energy. We like a good sitcom that makes us laugh and it’s why comedians become so popular. When you share a laugh with someone you connect. It’s a moment without that cell phone that you interact and engage with someone. When my dad comes to workout with the other men his age, I love walking the hill with them as they exchange jokes. I think it is why that group is so close and encouraging. Laughter is playful communication that strengthens relationships.

Find the natural laughter in everything. Smiling is contagious. Laughter isn’t something we do it private, rather it is shared. In a world that might disagree on politics, religion, or other elements, laughter sets aside those discrepancies. You don’t have to be a lighthearted or playful person to enjoy laughter. Sometimes just hearing others laugh can make us laugh. We like to share stories about something that made us laugh. I encourage all of you to laugh more this year. Life feels a lot better with a smile.

11 Jan

BLOG 197 EXPECTATIONS

We all have expectations each and every day. We have beliefs that something will happen or should be achieved. We forecast the results like the weather girl and project the future like a psychic. We believe that if we do this, then that will happen. These expectations are sometimes met with such confidence that when the outcome doesn’t match, disappointment hits hard. When the world of any situation doesn’t live up to your expectation, you are let down, discouraged, angry, frustrated, and just plain upset be it sad or mad.

Why do we do this to ourselves?? Why do we expect to lose a certain amount of weight?? Why do we expect Mr. or Mrs. Right to always know what we want?? Why do we expect a pay raise, amazing service, low prices, fast answers and solutions, fast internet, and right here right now, for so many of life’s circumstances?? Then when the scale doesn’t read back what we want, he or she didn’t meet our relationship hopes, the food took forever to come out, the tires cost way more than what we were planning on spending, the boss didn’t email you right back, the website is taking way to long to load, and we have to wait in a long line at the grocery store, well…. our expectations have not been met.

Uncertainty makes us anxious to create expectations in our minds. Sometimes our expectations are so unrealistic, we set ourselves up for failure or self-destruction. We believe that someone or ourselves will behave or perform a certain way, and when they or we don’t do so, emotions get to the best of us.

Any of this sound familiar on your fitness journey?? You expect that you have been working out and eating right that the pounds should be melting off and the scale should read back leaps and bounds of major weight loss. The truth is that the scale will never meet your expectations. The data driven mindset likes to exaggerate itself in our mind. You somehow think that a candy bar can be worked off in 20 minutes with that jog?? No, it’s going to take so much more than that. The reality is that you can’t out exercise a bad diet. Yet, you continue to expect to do this over and over again.

This is why I preach lifestyle change and daily choices that are realistic expectations and demands you place upon yourself to better YOU with or without a scale number. I get it. I get that when you feel like you aren’t losing fast enough or any at all then what’s the point?? But what you don’t see is your blood pressure lowering, your lipid and blood profile improvising, your cardiovascular system smiling, or your liver and kidney saying thank you for not making us work so hard?? So stop setting expectations that have led to your love-hate rollercoaster to no-where expectations about weight loss. It’s a daily grind, full of daily choices that need to be reasonable, attainable, and most of all…. doable.

28 Dec

BLOG 196 STARBUCKS

We see them on every corner and this brand is the face of coffee. But where and when did Starbucks come into our lives?? What is such a readily, visible part of our day, and a frequently visited stop, has dominated our communities faster than we could have imagined. With so many beverages to now choose from, especially during the holidays, this popular coffee company is hard to resist. The first Starbucks opened in 1971 just along Pike Place Market in Seattle. Three men, Gordon Bowker, Zev Siegel, and Jerry Baldwin, signed a partnership and opened their first shop. This original store transferred locations to another spot still in Pike Place, and this shop is still in operation today. In 1982, about 10 years later, Howard Schultz became the company’s marketing director. It was he who had the idea of opening multiple chains. The three partners rejected this idea. So Schultz opened his own location and then later purchased Starbucks in 1987. Within 10 years, by 1992, the company had close to 165 locations. The company first expanded to the east coast to cities like Chicago and Vancouver. Then in 1996, the company went overseas and opened its first location in Tokyo, Japan. In 1998, the company moved on to the United Kingdom and continued to expand to London, the Czech Republic, and Argentina. During this same time, Starbucks took over all of the Seattle Coffee Co. The sky was the limit.

In 2017, the company was worth about $23 billion. Today, the company has about 28,000 locations. There are about 291K employees working for this brand. Employees are offered benefits and the company offers to help pay for higher education. They offer 100% tuition coverage at Arizona State University. There is paid time off and an opportunity to have discounted company stock.

Starbucks claims to have close to 87,000 types of drinks. There are also many types of baked goods and pre-packaged options. Almost any combination can be made for a drink to satisfy a customer’s needs. The calories, fat, and sugar are a matter of personal choice when it comes to which menu items to select. Temptation lures when the green lady on the sign is staring on the corner at you. The logo comes from a ship from the classic Moby Dick by Herman Melville. Decisions, decisions, or don’t go at all. It all depends on what you put in your cup of Joe.

20 Dec

BLOG 195 TIME

There are 24 hours, 1440 minutes, and 86400 seconds in one day. That is the same for every single human being. Feelings of being too busy, pressed for time, and in a rush, are felt my so many of us, more than we would like them to. Two people with the exact same work schedule might handle their time very differently. As a trainer, the excuse of time is far too overused. Here are 10 reasons why time can be either on your team or against you.

  1. Your wake up and bed time. The morning doesn’t have to be so rushed if you woke up a little earlier. Feelings of exhaustion can fade when you get to bed at a decent time. Hitting snooze only makes the adrenaline rush and stress of getting ready quickly pile up.
  2. Lack of organization leads to chaos. Can’t find you shirt, can’t find your keys, can’t find your phone…. all that search time is time waisted.
  3. Budgeting your time. Prioritize what must be done followed by what can be further down on the list. Schedule wiggle room for traffic and red lights. Plan for what will take more time than others.
  4. Trying to multi task can lead to chaos. The brain just isn’t ready for that. Plus, you feel overwhelmed and distracted by so many different agendas.
  5. You want everything to happen fast. Well guess what, the line at Starbucks doesn’t allow cuts so you just have to wait like everyone else. Fast means rushed and rushed means stress and frustration.
  6. Procrastination. Cramming too much into too little time is extremely stressful. Then time is the opponent you are trying to beat.
  7. You don’t value your time. Being productive when no one else is watching is important too. Get ahead. Don’t let other people dictate you being late or you not meeting your priorities. Your time is valuable.
  8. You have a now or never attitude. Sometimes the printer just doesn’t work. Sometimes the internet is slow. Don’t get angry, move on to the next task.
  9. You opt for convenient. Well fast food will quickly lead to more trips to the doctor. Take time to cook, meal prep, and nourish your body.
  10. Next time. Not today. But tomorrow keeps passing by. Time doesn’t stand still. Pretty soon it’s over and you don’t get it back. Don’t wait. Action defines time.

Can you relate?? This year make every second, minute, and hour of your day COUNT!!!! 000000000000

12 Dec

BLOG 194 INCONSISTENCY

Inconsistency is the difference between attitude and action.Its meaning is associated with instability, self-contradiction, irregular, andunpredictable. Consistency is the desired behavior. An inconsistent person is asometimes person. For example, sometimes this person offers quality service andeffort at their job, while sometimes they call out absent and show up to worklate. Being inconsistent is not being reliable or dependable. A bar tendermight serve the same drink to you and your friend that placed an order, but thetwo drinks taste very different. The lines are blurred when it comes toexpectation. Therefore, when it comes to one’s fitness journey, inconsistency marksmany people’s association with working out and eating healthy. Can you relate??

It is a common trend to be consistent for a duration, but then to become inconsistent once a few mishaps occur. There becomes a start and stop pattern of behavior. As a trainer, my hope is that more often then not, you make your workouts, eat right, and keep this lifestyle as regular as possible. But then the human element comes into play…. holidays, travel, parties, relationships, parenting, and emotion. Somehow priorities shift, food becomes comforting, and the fitness journey takes a back seat with the intention of the only being temporary. But how long is temporary?? These bouts of temporary accumulate. The roller coaster continues, and I’m left wondering when the road will be straight and smooth again.

It’s interesting that taking care of one’s health can become inconsistent. Other aspects of life do not allow this such as parenting, your performance at work, or being a good partner/spouse. When we are inconsistent in these areas, we assume that we are affecting other people so we can’t slack. The truth is that poor health does affect other people around us too. Not being able to hold your grandchild, not being able to stand for long periods of time, feeling sluggish…. all of that does go noticed. Sometimes only when the cost of poor health hits does reality set in.

How would you label your fitness journey?? Would youconsider yourself consistent?? This is an important chat to have with yourselfespecially with the onset of new year. Have you ever graded yourself?? Whatletter grade would you earn. Inconsistency doesn’t equate to results. Beconsistent in your efforts and your body will thank you. When your body thanksyou, your mood, energy, relationships, heart, and mind, will thank you too. Sobe a regular at the studio and Steve Nash and I will help you reach your goals!!!!

06 Dec

BLOG 193 BARS

The food world was struck by convenience when shelves became stocked with bars of all types. They’re an easy snack, treat, or addition to the day. The options include granola, candy, and protein. Some are more nutritionally packed than others. Cheap, easy, and for on-the go, bars seem to be the answer to the day’s food choice selection.

Granola
Granola is considered a breakfast food and contains a mixture of oats, nuts, and different sweeteners like honey or sugar. Some variations contain dried fruit. The typical bar ranges from 100 to 200 calories, 20 or more grams of carbohydrates, 8 or more grams of sugar, and are usually low in protein. Most are moderate in fat and do contain some amounts of vitamins and minerals. Although they are not entirely considered empty calories, they typically don’t contain much that is beneficial to the body. Children love them and adults find them in the vending machine. Be weary of added sugar and carbohydrate content.

Candy Bars
They’re everywhere, especially when you check out at the store. The U.S. market contains over 80 different brands. From Hershey’s to Kit-Kat to dark or white chocolate, there’s an option for every taste bud. Loaded with calories, fat, carbs, and sugar, candy bars are a sometimes treat. Most have the intention of eating half and saving the rest for later, but that is a true test of will-power. Holidays and Halloween are the candy market’s golden time. Rotten teeth and a little extra on the waistline are the side effects. Children are rewarded with candy and can’t wait for a taste. It’s the addiction of sugar that the candy bar market has reeled us in on.

Protein Bars
Now even sold at gas stations. There are incredible brands packed with nutritional quality and there are others that equate to just the same as eating a candy bar. Protein bars usually have 20 or more grams of protein, and vary in sugar, carbohydrate, and fiber content. Selection depends upon purpose of consumption. The best source of protein comes from whole foods. Always look for sugar, fat, and carbohydrate content to ensure you aren’t just having a candy bar with protein. Some are even used as meal replacements.

We live in a grab-and-go eating while I’m driving or in between meetings type of world. A bar gets the job done under these circumstances. There are a lot better whole food choices to be made. When a granola, candy, or protein bar becomes the answer to the groweling stomach’s troubles, be sure to make the best choices. Your waistline and heart will thank you. After all, the perfect bar would just be too good to be true, so always read the fine lines and know what you are putting into your body.

30 Nov

BLOG 192 EFFORT

The skills and wisdom we achieve in life is the result of continued efforts. Most times we are graded or only praised for results, not the efforts it took to reach the goal or accomplish the task. Winston Churchill said, “Continuous effort not strength or intelligence – is the key to unlocking our potential”. Effort is the act of trying, your level of intensity or work, your focus, and continuous drive to succeed. We are expected to give effort in the roles we play in life including work, sports, relationships, and for our health. Sometimes the attempt is what makes the reward more deserving and feelings of a job accomplished. It is the affirmation that when the result is determined, you did give your best. Hard work is a mind set that requires effort.

Believing in your efforts is motivational. People attribute their successes to natural ability, luck, other people, and EFFORT. Of these four causes, effort is the one that makes the experience purposeful. A handout or gift doesn’t equate to action. The refusal to give up puts you in the driver’s seat to wake up, take action, and apply effort. Your attitude shifts when you know you have to work for what you want. You cherish a possession much more if your efforts earned you the money to pay for it versus having it handed to you. You put effort into your school work when you know your grades influence financial aid or earning your degree versus having someone pay for all your school and you automatically graduate regardless. Effort connects action to reward.

Effort creates a mindset of not settling for less. What you put in, you get out. Don’t expect more when you give less. Equate your effort to your expectations. Effort builds character and makes you stronger whether the task requires mental or physical work. Sometimes the result doesn’t always match what you had desired. Sometimes your effort can feel under-appreciated or devalued when you don’t get what you had hoped for. Regardless of the outcome, there’s a mental fulfillment to knowing you truly tried. Those close to you see and it and know. Reassure yourself that your efforts will pay off in some form. Maybe the grade wasn’t that great on the test, but you still have the final and the effort you gave to study for this test will cut down on the studying for the final to help you focus more on what you need to better understand. Effort is a can do attuite and must for success. It is the key to success and when you keep turning that key, doors continue to open.

23 Nov

BLOG 191 CELLULITE

Cellulite: These dimples aren’t from smiling

Cellulite is the subcutaneous (under the skin) fat that can be seen on the lower portion of the body. This dimply skin is typically seen around the buttocks, abdomen, and thighs. It is a type of connective tissue that like to manifest. The fat has pushed through the connective tissue and wants to be seen. Statistics vary, but most report somewhere near 90% of women having this appear on their skin. The time after the years of puberty brings on the cellulite, but there are number of causes regardless of age and body type.

Causes
These lumps are more embarrassing as opposed to being considered a medical condition. As fat accumulates, the connective tissue between muscles that has fat starts to push up against the skin. The tough cords try to fight this which leads to the dimples and uneven skin. Cellulite likes to make it presence known as we age because our skin starts to lose its elasticity.

Treatment
There are pros and cons to all approaches. Some are more cost efficient than others. It seems like those creams, massages, and different products on the market don’t live up to their gimmicks. Retinol cream is a popular item. They might slightly improve the appearance, but they don’t make it go away the way we desperately hope for. Being more active and weight loss can help. Genetics are genetics when it comes to these dimples, so even lean people can have cellulite.

Laser work seems to be the most effective treatment type at this time. Some laser procedures include radiofrequency, tissue massage, and others use infrared light. Results are temporary. Liposuction is also an option in which the doctor will make an incision and use a tube to suck out the fat. This doesn’t completely remove the cellulite but improves appearance. New lasers can be used in combination with liposuction which has the potential to destroy the fat cells and help tighten the skin. Cryolipolysis actually freezes the fat cells. This takes multiple, ongoing treatments. Ultrasound can also improve appearance.

There are also alternative approaches. Some believe that repetitive massaging will increase blood flow and help remove the cellulite toxins. Mesotherapy involves injecting different herbal remedies to the area. Topical creams are also common.
We would prefer a life without cellulite, but that is not always the way the cards are dealt. We can take steps to improve the appearance of the dimples. Those lumps are fighters so being consistent and persistent is important. There are many options on the market, some working better than others. Luckily, clothes can cover the skin. Be confident and know that what is on the surface of the skin doesn’t define the inner self you are truly known for by others.

16 Nov

BLOG 190 TORTILLA CHIPS

This snack food made from corn tortillas is a favorite crunch for many to consume. These wedges are pretty basic…. corn, vegetable oil, salt, and water, fried or baked. Yellow corn is the popular staple, but they can also be made from white, blue, or red corn. Originally considered only a Hispanic style food, this chip is a main attraction for any party, dip, or occasion. Today, tortilla chips sell at a much higher rate than regular potato chips. In fact, tortillas now out sell hamburger and hot dog buns. Mexican food has practically become as American as apple pie.

In the 1900s, tortilla chips were being sold to Mexican restaurants in southern California. What was once just left-over tortilla dough, became a whole line of distribution. Frito-Lay saw dollar signs written all over this and created the “Dorito”. In Spanish, “dorito” means “little golden things”. The Dorito was the original tortilla chip (hidden under that orange cheese color), to hit shelves in the United States. Then the concept of salsa and guacamole were introduced. Low and behold when the nacho was “invented”, this plate of tortilla chips and cheese, took these wedges to the next level. So think about this…. Frito-Lay owns Fritos, Ruffles, and Lays, and basically the tortilla chip.

The actual history of who invented these chips is debatable. Some say it was Rebecca Webb Carranza, others say it was the Martinez family of the Tamalina Milling Company.

The problem is self-control when it comes to these taste-bud pleasers. Most can say they have eaten so many in one serving they pile up in their teeth or their mouth starts to sting from the salt. A single serving size of these is supposed to be 9 chips. Yes, 9. That is about 150 calories and 20 carbohydrate and about 110 grams of sodium. Tortilla chips pretty much define what empty calories are. There isn’t exactly a nutritional benefit to their consumption. Then we dip each chip in sodium filled salsa and pile on the guacamole (understanding that ¼ of an avocado is one serving), the fat and calories continue.

Football season fans just wouldn’t know what to do without a chip and beverage in hand. Mindless eating and social eating for sure. And well, you can never go wrong with tortilla chips. Have you ever had a bad tortilla chip?? Maybe stale, but most of us polish off the bag before that ever happens. Turning down tortilla chips might a sin but try to reach for the veggie platter instead. Your fitness journey will thank you. If you have the will power to just stick to 9 chips, well all the more power to you.