"Loose 20lbs in 4 Weeks!" Read THIS!

How enticing was that title, huh?

Well I sort of lied... Hey, if it got you to read my blog so technically I'm #winning...
Go ahead, be mad at me, but I'm only trying to save you from years of disappointment, health issues, false promises and gimmicks!

IF you wanna "loose 20lbs in 4 weeks" go join 'The Biggest Looser' where loosing 20 lbs is easily (& safely) accomplished because not only do they have professional doctors clocked-in 24/7 but because its only 4% of your total body weight when you weigh 400+ pounds!

Otherwise, DON'T EVEN GO THERE!

It's claims like these that make me go BANANAS!
Obviously.

Time to talk about a sensitive subject and one that I take very seriously: loosing weight in an unhealthful manner. I've seen all these posts on my Facebook page or heard clients discussing "their sister" trying out the HCG/whatever diet and have risked imploding on several occasions simply because I have so many feelings about this topic. Basically...
If it sounds too good to be true, it IS! 

When I have someone meet with me about personal training or creating a personalized plan I ask them the exact same thing: "Do you want the weight to come off fast OR do you want to keep it off?"
They usually reply: "Both."

Then I brake it down... if you want the weight to stay off you have to do it in a semi-slow, gradual manner. We are talking 1-2 lbs a week. This is a safe weekly goal to create "sticky" weight-loss.
Sticky means pounds that will stay off rather easily once your diet is 'over' and you move to maintenance. After all, you are not planning on being on an extreme diet forever, right? This gradual type of weight loss allows your body to adapt to your new weight, your new metabolism and what's more, allows you to create those 'sticky' habits that's will help you keep those pounds off long after your high school reunion/best friends wedding/ etc is over.

In short, it should NOT take you 4 weeks to loose 20lbs when your goal is to loose 10-35 lbs total. This is too high a percentage of your body mass to loose too rapidly and indicates a very-low calorie diet and/or excessive exercise... never mind the loose skin and rapid aging, just these two things alone lead to a ton of health risks including:
- storing of ketones (liver damage),
- heart damage,

- formation of gallstones
- eating disorders (anorexia, bulimia, food addiction)
- workout addiction
- easily set-off edema

- AND THE WORST/Frequent symptom of extreme dieting I deal with: metabolic damage (as in your metabolism WILL inevitably be soo messed up that you will gain the weight back on wayyy faster then you took it off and what's worse, it is now 100 times harder to get rid of and what's worse-worse is that it redistributes in awkward places (like fat pockets on your hips and lower stomach)! This rapid fat-gain thing that occurs is mainly an after-effect of starvation. You are soo hungry once the 'diet' ends (or you take a brake) your body goes bonkers and/or you literally have a nervous breakdown trying to get the willpower back that it took to starve yourself the first time!

Cutting down the calories you take in PLUS upping your calories expended EQUALS 'weight-loss', but when you up the anti by consistently taking in less then 1500 calories a day and are excessively burning calories thru exercise you are playing with fire and you MUST be sure this is something that is made for you and ONLY you/your needs. I've had quite a few clients come to me recently who were put on a "competition-type" prep plan when they weren't even competing!!! These people have suffered severe muscle and strength loss AND have extreme metabolic damage... and all they were doing was listening to their trainer as their bodies and muscles got 'eaten up'.

The same thing must be said for miracle weight-loss shakes, weight-loss pills or drops, etc... these are all just dressed up methods of STARVING yourself. Sure, when you drink a shake/have these drops/pill instead of a normal meal at breakfast or lunch YOU WILL LOOSE WEIGHT BECAUSE you are starving yourself! I mean, duhhhhhhh. Those results you are getting WILL NOT last and you will get even fatter after! Quicker!

Don't cheat yourself, your health, and your body. Do it the right way. Work with a professional you trust to stay with you for the long-haul. Go workout like a normal, healthy person who is in control and who understands that everything awesome takes consistency and patience.  Eat healthy food. Retrain your brain along with your body so your results will be easy to maintain!

I'm here if you need help,
I believe in you, xoxo
T

You say "White Rice," I say "AhAAAHh!!!"

I don't like to admit this but I'm prejudice against grains of the non-whole variety. As in, I have no problem eating a jar of peanut-butter but try to get me to eat white rice and I go to crazy town on a "how can you put that crap in your body?!?!" type-rant! I hardly even eat sushi anymore because it's nearly impossible to find fresh brown rice sushi in my town and sushi without rice is sashimi (and sashimi is just raw fish and... thanks but I'll pass).
Sadly I find I am alone in my 'I hate white rice club'

Even my significant other prefers white rice (insert gasp here) as do most people in both of our families. I have heard every argument known to man as to why I need to drop my efforts to end the the white rice insanity. Instead of lashing out and alienating everyone on family occasions I usually just embrace my spiritual philosophy and say "If that's what you believe then you are right to." I really don't believe this, I'm just saying it (concerning rice, not spirituality btw). 

After all it's not my job/passion/hobby to know about this stuff is it?

Yea, about that...

So no matter which camp of the rice-wars you belong to here is what is going on in my head while you are making your argument: 

What I hear: "It's the exact same thing!"

My thought bubble: Ummm WRONG! While white rice and brown rice have basically the same amount of carbs, calories, and calcium, Brown rice provides FOUR times as much fiber and protein. In fact substituting white rice with any whole grains, including brown rice, protects your heart from cardiovascular disease, thanks to a compound found in the outer layers (called the bran layer) of the grain that is removed to make white rice (what gives it the pearly white color) along with some other awesome vitamins and nutrients. You are going to give up of that because you like your rice white? 

What I hear: "Asian culture is built on eating white rice and they are the healthiest people on the planet!" 

My thought bubble: Huh?!?! Regular consumption of white rice leads to development of type 2 diabetes and certain forms of stroke. According to a 2011 study published in the British Medical Journal researchers at the Harvard School of Public Health reviewed four previous studies involving Asian (China and Japan) and Western countries (the United States and Australia) on the link between eating white rice and the risk of type 2 diabetes. They analyzed whether this risk is dependent on the amount of rice consumed and if the association is stronger for the Asian population. All of the participants were diabetes-free when these studies began. They found that the more white rice a person eats the higher his/her risk of type 2 diabetes. What's more, it's estimated that the odds increase by 10 percent with each additional serving (and who eats less then a cup of rice per serving when not paying super attention?).  

What I hear: Come on, is it really thaaaat bad for you?"

My thought bubble: Well, no. If you could care less about getting a vital amount of vitamins, minerals, and other nutrients from the food you put in your body and prefer empty starch/carbs to slow-digesting-your-body-needs-this-to-be-its-best whole grains then no, white rice isn't that bad for you. While it's not exactly eating a tub of full-fat ice-cream or smoking a pack of cigarettes, white rice is technically a processed food and if you say you care about your body and avoid processed foods then you have to kick that white rice to the curb! If you take the extra time to put stevia in your coffee, chew sugar-free gum and eat something green at almost every meal, take the next step and swear off anything besides 'whole' when it comes to your grains! 

From my head to your eyeballs,

I believe in you

xoxo

T

P.S. stay away from the regular soy sauce. Don't even get me started. 

If You're Exhausted And You Know It Raise Your hand: How to Beat The Tiredest Excuse EVER

“Every Part of me is so tired right now, I just want to cry.” 
Been there? Me to.
School, work, the kids, clients, a relationship with your partner, sibling or friend… unfortunately many things in life drain us instead of feed us.  Exhaustion itself takes on many forms - You have your standard ‘physical exhaustion’ and then you have your ‘mental' and 'emotional' exhaustion… all can be equally yucky If I do say so myself. Exhaustion, tiredness, fatigue, over-extending yourself, etc... it's a part of life... practically unavoidable, unless you win the lottery and can afford a full-time staff and even then you can't hire someone to work-out for you! The important thing is learning how to not let that exhaustion be an excuse that stands in the way of you achieving your goals. As NPC Nationals near I've been feeling overly tired/cranky/you-name-it-won't let-the-Mr-touch-me-without-biting-his-head-off so I have had to work (extra) hard to get everything into my day while maintaining (loose term) my sanity and my energy. True, I have a strong work-ethic but I'm only human and my activity-loaded days get to me as much as the next girl! Here I break down the steps that work for me when I'm just too tired.


          The first step – the Mental Piece

To put the kibosh on sabotaging behaviors and kill the thoughts that accompany exhaustion, the first step is to have a brutally honest conversation with yourself. Approach yourself with kindness and love (sneak attack works best) and ask yourself:

Am I tired?

For all intensive purposes, regarding my current state of health, should I be physically able to get to the gym/fix a clean meal/etc? Have I eaten and slept enough to devote one measly little hour to my body? 

Am I allowing myself to wallow in my "exhaustion" and be lazy?

Could I really push through if I really, really wanted to?

Could I stick to the plan, hold out and wait for my scheduled day of recovery or eat my scheduled cheat meal instead of blowing it all today?

           (If you are not sick or injured) The answer is most definitely: Of course you can!

Put quite simply: check Yo’Self before you Wreck Yo’Self (or your health and fitness goals) Got It?!?! The difference between having a ‘Perfect 10 Body’ and not having a  ‘Perfect 10 Body’ is going after it and sticking with it when you just don’t wanna!  You know you. Not only do you now what you are capable of achieving but you know better then anyone else what you are capable of talking yourself out of. Out-smart yourself. 

           The Second Step – the Emotional Piece

Don’t feel sorry for yourself! Remind yourself why you started all of this in the first place – to become your best self and get a rockin’ drool-worthy body! I say to do this a lot because I do this a lot! I am always reminding myself why I am fighting like this. I remind myself of my vision and tell myself that whatever tiredness I’m feeling right now won’t compare to the feeling of joy I will feel once I accomplish my goal! I know I will never get there if I let excuses such as 'tiredness' stand in my way. I look at my vision-wall, stalk a woman I admire on Facebook, stare blankly at a piece of clothing I'm striving to look awesome in and figure out how to trigger myself into wanting it again. Find your thing and hold onto it for dear life! Self motivation is the key to jump starting that booty! 

           The Third Step – the Physical Piece

Get your move on! Cry if you must but move forward. I said FORCE YOURSELF TO MOVE damn it! Put on your gym clothes (slowly if you must) drive to the gym or grocery store, begrudgingly (cursing my voice in your head, telling you to get off your lazy/tired tush)… before you know it your task will be completed and instead of dealing with the ‘Why did I do that?!?’s and trying to justify the poor choice you just made with that pitiful “I’m just sooo tired” excuse, you’ll be one step closer to reaching your goal! The results you have been getting, no matter how small, are worth fighting for mentally as well as physically. You must physically remove yourself from your comfortable/ pajama-enticing hole and put yourself where you don't want to be because once you are there you are already involved! You are already committed! What's more I can pretty much guarantee you will not get to the gym, in your gym clothes, and then decide to leave! You will do something workout-y and that alone will be worth it baby! It's not about being Perfect, It's about effort. Make the effort, move! It will happen! 

          The truth is guys: Everyone is flippin’ exhausted. Even those people who post lml (love my life) on facebook have a bad day, eat their feelings, or are exhausted from lml-ing too much!

Whenever I pass a person-in-need on the street I always give what I can (duh) but after living in Hollywood for so many years I can’t help but laugh whenever I’m asked “Do you have any spare change?” Ummm, as in ‘spare money??? Can’t say I do. I mean, who has “spare” money? I feel the same way about energy. Nobody has “spare” energy. We all have to dig-deep to get stuff done that we either care about or just have to do!  Lucky for us working out, eating clean and paying attention to self love and care fall into BOTH categories!  Very rarely are we all rarin’ to go the gym after a day of go-go-go or want to take the time to cook a clean meal when ordering out is just so much easier. Do it anyway. Your quality of life, your goals, your sanity, your pant-size and your happiness depend on it.

Does this Negativity Make My Thighs Look Fat?

The other day I got asked one of the most flattering questions I have ever been asked: "How do you do it?" I took some time thinking about this one because I feel as though this answer could have a defiant positive impact if I got it right! How do I do what exactly? How do I eat so may times a day? How do I do cardio or lift weights when all I want to do is veg out in my chonies and watch 'The Bacherlerette'? How do I train others or teach a class and keep it fresh and motivating enough so people don't walk out on me?  I know one thing for sure: I try not to think about it. 

I'm getting down to the wire here, approaching Nationals, trying to tie up all my loose ends so I can get it together just in time to compete for what I want. I'm working hard but is it hard enough? Am I eating too many carbs? Too much fat? Not enough cardio??? When I open that 'thought' door It's very hard for me to get out out of that "head space". You know the one I'm talking about right...?

I have this tiny voice inside that whispers thoughts like: "Go ahead, take it easy. Relax, it's not worth it. Give up Now. You don't have a snowballs chance in hell anyway. You don't have the right build. You like to eat so go eat... cheat on your diet, what's it matter anyway?" Sometimes it's all I hear... that ugly, tiny, negative whisper.
The funny thing is that I have another voice that's equally as present (but way louder and cooler) that SHOUTS over those ugly whispers to "keep going, keep fighting, who cares if I fall at least I fought with everything I have!" It's pretty much up to me who I decide to listen to. Sometimes, on the days I allow myself to think instead of believe, the ugly whispers win and I find myself making out with a jar of organic peanut butter,
but other days I put my game face on and run like it's nobodies business!

Deep down I know that even if I don't get the exact results I was hoping for I'll land damn close, close enough to try again. After all when I win or place I think: "OK, this is the Universe telling me I'm on the right track" and when I loose I think "OK, what can I change so that I will win next time". I think this way because I have blatantly declared my desire and I am currently manifesting it. How I get there is of no concern to me because I know I WILL get THERE.

I believe this is the secret to 'doing it' and getting that 'Perfect 10' Body:
1. Declare what you want, tell yourself first. Admit it to yourself first. Then share it with others. this is the hardest part because it makes us feel vulnerable when we admit what we truly desire.
2. Know that it's going to happen, that it's already happening. Picture it happening in any way that's tangible for you. When you look in the mirror today don't hate. Instead (close your eyes maybe) and see that stomach you want, how your butt looks, how your shoulders look once you have reached your goal. What does that feel like? In that moment of feeling what the body is like, don't think about the blood sweat and tears it took to get that way, think of the joy of accomplishing what most people are too cared to admit they want.
3. Work. Don't give up until you get there. Understand that your desire is not silly or trivial or selfish but that it is a beautiful part of you that makes you who you are. This desire is a part of you and more importantly, you possess the power that it will take to accomplish it.  

It's the knowing that we must focus on.
Cliche or not it's true: In order to achieve you must believe.
Cliche or not it's true: Would the person who said it could't be done get out of the way of the person who's doing it.
Cliche or not it's true: Success happens when opportunity meets preparation.
I believe these desires were put in my heart for a reason. If you think you are better then me or this is impossible or I don't have what it takes, watch out 'cus Im trying anyway! I must do something about it, not sit around feeling sorry for myself, waiting for something to come to me, NO! I have to grab the bull by the balls and go for it! I have to work as if it is happening, because it is!
Isn't life too short to start tomorrow?
Isn't your life too valuable to continually put school, or work, or your relationship before what you really want? Stop being 'too tired', 'too lazy', 'too hungry', 'too broke', just STOP.
In the end you are responsible for nobody else's happiness but your own. Your achievements will be yours and yours only.

I am very fortunate because usually right around the time the whispers are getting to me and I'm 'too tired', 'too lazy', or 'too hungry' I have a T-n-A client come in and I see them fight for what they want. These people, cry, kick, cuss and scream but ultimately they get through the workout because they see the bigger picture. They remember why they got their butts in there on day one (probably because amidst the kicking and screaming I remind them) and they realize that not giving it their all would be cheating themselves and nobody else! They are the living embodiment of hard work, in that gym, if nowhere else, and it yields results: pounds lost, more burpees done then ever before, a faster sprint time... a message from the Universe that they are heading in the right direction.  ;)

You can do 'it.'
I believe in you.
T xoxx

I'm killin' it and It's KILLING Me: Busting Through weight-loss Plateaus

I have a hit a (very rough) plateau in my own personal training routine. My weight is not budging. I'm working my tail off and totally NOT O'D-ing on peanut-butter but still... I stand on the scale and it refuses to budge. Right about now is when all my old Debbie-downer-very-human-sabotaging thoughts kick in and I contemplate a pizza-donut-Cheetos splurge fest. Guest list: Me.
But then I remember me, what I'm worth and what my goal means to me. I think about how much work I have already put into this and how much further I have to go! I remind myself of every hour spent lifting, sweating, running, jumping, focused only on my goal INSTEAD of putting that time/energy into my relationships - in short, I think of all the sacrifices and energy I have put into my fitness goals and I know NO amount of salt or sugar is worth that! I have the sore muscles and unreturned party-invites to prove it!

Just to be clear as long as my body fat is where it should be and my stamina is intact, normal Tristan could give a flying poop if her weight moves 6-lbs this way or that, but Contest-prep Tristan is a different animal. With NPC Nationals approaching, every pound counts!
Fortunately I have a few options concerning when and where I want to compete next but we are not talking 'plethora' here and time is of the essence! Instead of spreading out my chances of making this dream a reality I may have to put all of my eggs in one basket... one very big basket... with lots and lots of beautiful eggs... sigh.
I digress...

Whenever I write posts of this nature (regarding plateaus) I will then advice you to:
A) take a good hard look at your diet and make adjustments
     or
B) mix up your workout/try something new/breakout of your comfort zone/WORK HARDER.

Did you do this?
Think back to when you started this journey. If you have hit a honest-to-gawd plateau then chances are it's not your first one and that you have been working out and eating pretty clean for a while now. You have seen your body do this before and you have followed my advice and busted right thru that plateau only to find another one 10-lbs later. This blows, I know. BUT this is how our body (the amazing machine that it is) works. It adapts, you change it up, and blamOh! You are back in business!
*NOTE: a plateau is NOT weight gain or maintaining your weight because you have been indulging in the food department a little too much (cocktail hour, bigger portions, dessert, etc) but still working-out. The type of plateau I'm referring to is the one where you have been just nailing it with the diet and exercise (cardio, weight-lifting, clean eating, eating small meals throughout the day, breakfast!) but the scale and/or measurements are not budging. 

Here are three things I want you to consider once you have reached that plateau, yet again, and need a plan as far as how to move forward:

1) After you have tried the above tactics (see A & B) and take a step back (or back on the scale) and still 'no dice' then you need to consider that you, have in fact, reached your body's optimum weight. Congratulations! It is time to change your aesthetic or weight-loss goal into a physical fitness goal. Your health and fitness goals must always be changing to challenge you and your body. Maybe your body, your machine, is tired of dieting or working with the intentions of getting that scale to move and if you change your goal to run a certain distance, increase your muscle-mass, kick the instructors butt in class, or out-hike Cheryl at your weekly 'Meet-Up' your body will get confused enough to yield the results you were looking for in the first place!
Or better yet, you will enjoy pursuing your new goal enough to appreciate the journey or story of it. 

2) If people are telling you how awesome you look, how much your body has changed, or asking what 'your secret is' then Hello?! You've made it! Stop picking your body apart. You are gorgeous, fit, and healthy. Celebrate! Buy that bikini that intimidated you before, or if you are a dude, take your shirt off at the community pool with pride! Maybe you are not EXACTLY where you dreamed you would be but wow, look how far you have come! You have earned a little mental break! Don't stop working out by any means, or un-learn what 'WORK-ing' out really is. NOW you have become one of 'those people' who care about their health and body and has made fitness and eating healthfully a permanent part of your life. That's freaken' cool. Instead of starring at that scale or those size-whatever jeans you want to fit into, it's time to put into practice some 'body-love' and give yourself kudos for sticking to the plan long enough to see actual changes in your body! Keep going. Live life in your new body. Give your body and yourself gratitude and props for how far you have come and how far you still have potential to go. Your body needs all the love, gratitude and kudos you would give to a child or friend who did well so do not neglect yourself in this way.

BUT WHAT IF you have "done those things" (whiny voice), feel as though you are not making progress and still want to obtain that 'Perfect 10' ideal body? What if, like me, you KNOW you still have room to improve or a goal you MUST hit, what then????
Do you want truth?
Can you handle the truth?
           You asked for it...
3) Hire a trainer or purchase a customized nutrition or workout plan that is made specifically for you. Sometimes you just have to admit, as smart and as hardworking as you are, that you don't know everything and more importantly, you CAN'T look at your body, diet, or current training objectively enough to bust through this current plateau from hell.  It is through this outside source that you will be able to approach "A & B" in a way you never thought of before! I myself, am taking my own advice and recently asked a respected professional in the industry to rip me a new one as far as my training and diet are concerned. I know I need this relationship in my life now and that is downright essential for me at this point in my journey. I need someone to humble me, educate me, and motivate me to get my body to another level and to reach my personal goals, pride be damned!
               So humble yourself and get someone to help you. Ask around, find a professional you respect, admire, or better yet, WANT TO LOOK LIKE and see what services they offer. It doesn't mean you are not a total rockstar in that gym or class, it just means you recognize the importance of continuing your education concerning exercises, nutrition, and overall wellness. Sometimes just having someone who's job it is to keep you engaged and moving is enough, other times you need someone who understands 'the math' of it all. I know I personally will never stop pursuing my education in this field and that is actually a huge part of the appeal of fitness as a career for me: there is so much to know and new developments (ESPECIALLY IN NUTRITION AND SUPPLEMENTATION) are being made DAILY! I'll never get bored! This will never get stale! Excited face! I mean up until 3 years ago, flax seed was something only your Grandma ate!

Keep Working. Keep Learning. Keep sweating your butts off & don't forget to laugh through the suck. We WILL bust through this plateau. We Will not STOP until we reach our goal. It will be our perseverance that defines us (if not our rock-hard abs.) Who-Raw.

I believe in you,
xox T

"I would Rather Eat GLass then Do Yoga" OR: How Changing My Mind, Changed My Body

My Love of fitness was not not a ''love at first'' site kind of love, Nope!
More like a ''friends first, and then became more attractive as I got to know him'' kind of love...

             I always wanted to be considered athletic and can remember the days when I would cry bloody-murder if Ashley Johnson (with her freakishly long 8-year old legs) ran more laps then me during the annual 'Jog-a-thon."
             When I turned 18 I bought my first gym membership, for no other reason then I wanted to look hot! From that point on I was always working out, trying to figure out how to achieve that Perfect 10 Body. In college, due to the encouragement of my baseball player boyfriend, I trained hard and started cheerleading, learning just a little more about fitness and how food (or lack there of) effected your body. I wanted so badly to be thin like a Victoria Secrets model and everyone I knew who looked like that rarely ate! I struggled with my weight and my relationship with food all the way to LA where my lack of 'skinny genes' affected my budding career in more ways then I would like to admit. (News flash: If you keep getting cast as the prostitute or 'slutty girl #5' you are probably about 20-30lbs overweight!)

In my early 20's I was at a crossroads. The acting career wasn't panning out and when my part time spa-job turned into a management position, I snapped it up, hoping to hack away at those mounting student loans. It was there that I met (hired) Holly as an Eastitician. Even with all the celebrities that passed in and out of my spa, Holly was the most beautiful, angelic creature I had ever laid eyes on! A part-time model, Holly was tall, thin but muscular, blond hair, blue eyes and what's more, the sweetest girl you could ever meet! While going through the oddest personal transition of my life Holly rescued me and in an odd turn turn of events, became one my best friends.
           One day, beautiful Holly invited me to Yoga.
           I know... barf. I would rather eat glass then do Yoga.
She explained to me that this wasn't just any Yoga (you mean, there were different kinds????), this was Power/Ashtanga yoga and that I would get a workout that would blow my mind!
I didn't buy it and besides, my trusty elliptical was waiting!
I rolled my eyes and declined her invite but she was persistent and kept asking. She was the fitness missionary, I was the Leper refusing help even though I was miserable and working-out my way wasn't working for me. Here she was: thin, fit, happy and here I was: chubby, miserable and thinking I knew everything because I read 'Shape' and went to the gym 5 days a week. Enough said. 
            Finally, in the midst of one of my regular fat-day panic attacks, I accepted her offer and we drove to Santa Monica for my first official Power-Yoga experience. I mean, if it was good enough for Madonna...

The Instructor's name was Rudy, and with his bulging muscles and dapper/southern charm I was intimidated before I even got on the mat. Not to mention that everyone in the room was GORGEOUS! I had entered fitness-model-actor-town! All the another girls were in booty shorts and sports bras and I looked like a homeless person in my sweats and baggy t-shirt!
            Before I knew it we were in downward facing dog. I was about 15 minutes into the class when I got so frustrated I started to cry! This was FREAKING HARD! I didn't stop though! Oh, how I wanted to give up, but I kept going...
I kept telling myself: I can do this! If this is what it takes to get the body I want, I would do what it took!
I never worked as hard in my life as I did for my first 90 minute Power Yoga Class.

Incidentally, when it was done I did not feel a sense of accomplishment! I felt pissed off and angry that this class had brought me to such an emotional place and what's more, I had sucked at it big time!
           But I went back. In fact, I kept going back. I wanted so badly to move with ease from pose to pose  like all those beautiful people in that class and to feel comfortable and confident in my skin! I went "to practice"so much that quickly I out-yogied Holly!
For about 2 and a half years I spent about 4-5 days, 90 minutes a class, sweating and chair-posing my bum off in that studio with Rudy!
           I was about 3 months into my new hobby when I caught myself in the mirror and realized I had definition in my upper body! WHAT?!?!? I could see the slight curve in my delt arching into my bicep. It clicked for me! I realized in that moment how hard you had to work to see results. How you had to get out of your comfort zone, test your boundaries, and what's more, move around your body weight, to make those types of changes in your body!

           Power Yoga taught me how to work hard and push harder when I really (I mean, REALLY) want to quit! Rudy taught me how to laugh through the pain. Holly taught me to how to 'try.'
           Gradually I learned how weight-lifting, cardio, and nutrition could take my body to the next level but If I had never fell in love with Yoga and developed a strong 'workout- ethic', I NEVER would be where I am today! I mean, I had spent 6 years in a gym, wasting hours on the elliptical, simply because I didn't take the time to get out of my comfort zone! I shudder to think where I would be without Holly's supermodel-looks and friendly persistence!
            Wherever you are at right now in your fitness journey, get out of that comfort zone!
If you have tried and failed, try again, but this time try something completely foreign to you! You never want to miss out on an opportunity to improve yourself or not try something because you "already know you'll hate it."
If you are a gym-kitten who has hit a plateau, hire a trainer or try a class you think is hard or stupid, at least twice, to see what exactly it is you are missing from your program.

Wherever you're at right now, open yourself up to falling in-love with fitness! It's a relationship that will only benefit you and your other relationships!

And whatever you do: GET OFF THAT DAMN ELLIPTICAL!

I believe in you,
xoxo T

"I Won! I Celebrated! Now Please, Make it STOP!!!"

           "Once you accomplish your goal, take some time to celebrate and decompress before setting a new one. Otherwise you'll attract the 'work' and not the 'win'!"
                                   - Me (via Tweet 4/9/12)
Upon completion of a goal one must remind themselves to take time to celebrate and relax instead of jumping head-first into the next goal. You climbed a mountain, now chill the heck out! But don't stay in 'chill-town' too long or you might get stuck there! 

          Why is it so hard to find that happy medium? When is enough, enough? This is the question I'm struggling with this week.
          As most of you know, this past weekend I had the honor of competing in INBA's The Iron Gladiator, and yes, I am The Gladiator! Who-rAw! I took home 1st place and Overall in The Bikini Diva Class, marking the last 8 strenuous weeks of my life a success! I trained hard and dieted as if I was competing against 100 other girls doing the exact same thing. I changed my personal plan to create a more feminine physique and spent far more nights stressing over my butt then I did celebrating my abs. Every time I wanted to give up, cave in, and eat the whole jar (instead of just a spoonful) of Almond butter I asked myself: "What is the winner doing right now?"... sometimes 'the winner' was having another spoonful of Almond butter but hey, who says I'm perfect!?!
        The night of the competition I went out to 'celebrate' with some of my peeps and indulge in my favorite cheat: white-sauce pizza (on wheat crust of course)... but the cheating didn't stop there. It's as if I opened Pandoras Box! We had brunch the next day followed by In-n-Out Burger and more Reeses Peanut Butter Cups then the Easter Bunny himself could handle!  The thing is, this is not surprising. I struggled the same way after my last competition, but the difference was: I lost that one.
         Hmmmmm.... so two different outcomes, same result? Once again I am stuck in chill-town, or should I say Gluten-City, a little too long! Yowza!
        After eating clean pretty consistently for the last few years, the introduction of 'non-clean' food has my body under attack! They say competitors never look the same the day after a show and boy, do I take the cake (no pun intended)! Where there once was a washboard, lies a bread bowl! I literally feel hungover! It's awful and yet, offer me something covered in chocolate and I just can't say "NO!"
        Lying in bed last night I thought of my (next) goals... First and foremost, I want to show my clients how to handle this type of hurdle and continue to be an example of a healthy, fit person! I want to continue to experiment with nutrition and exercises to find the 'perfect plan' for every body. I want to compete at Nationals. I want to earn my pro-card. I want to be known as an elite athlete in this sport... and my sport is my body.... that's what all of these goals have in common: being in control of my body.
        I realized the 'celebrating' was fun while it lasted but if I wanted to move closer to any of my next goals, in any reasonable amount of time, I would have to practice what I preach: moderation! Eating 'clean' 80% of the time so that the other 20% I can indulge guilt-free (at least until I'm in contest-prep mode again). So today when I woke up, puffy, foggy, and bloaty from all the foreign food I have been consuming, I started again. Fresh day, fresh me! I had a clean breakfast, went and taught class, had a clean snack, trained some clients, had a clean lunch... I'm just taking it one meal at a time until I feel like me again. Indulgence is fun but willpower is soooo much better (because they come with results... like abs)!
         The fact remains that the majority of us work so hard to achieve our aesthetic fitness/health goals because we have a vacation where a bathing suit is the uniform of choice, or a wedding where our arms are going to show, or a high school reunion we want to look amazing at... The event comes and goes along with your willpower and those results! That initial goal and all that hard work that brought you to this body disappears with the event and before you know it, you're back to square 1. Ugh.
         I found out the hard way that I need to create a plan for after the competition, win or loose, that will allow me to "celebrate" but only long enough to not undo all my hard work. You need to do the same. Purposely sign up with your trainer a month longer then you "need" to to be ready for that event so you know the Monday after the Reunion, your butt is back doing lunges in that gym! You MUST set yourself up for success!
See that first goal right out there at your fingertips just waiting for you to grab it? 
                               Good.
Now visualize another goal right out beyond that one...
Keep the process moving, keep dreaming, keep reaching for that star (or that size 6) but whatever you do: DON'T STOP CREATING YOUR IDEAL SELF! 
Because 'CREATION' doesn't take a break. 


Here is to goals!
Here is to success!
Here is to celebrating!
and lastly, Here is to knowing when to stop all that that celebrating and make some NEW goals!

Till next time, I believe in you!
xoxox T

Did Somebody Say "Protein Powder"?

"Hey Tristan, what kind of protein powder should I drink?"

                        "What kind of protein powder do you drink?"

"How often do you drink protein powder?"

Awwww...mmmm.... protein powder... I get a ton of questions regarding the stuff and unless you are my client I usually just shrug and say: "I buy what's on sale." I do this because I'm actually pathetically passionate about "supplements".  Some girls have a "shoe-thing" or a "wrinkle-cream-thing"... I have a vitamin thing. If I took the time to actually tell you everything I think and know about Protein Powder it would take a good hour and then that would spark more questions that I would have to Google which would lead to a few more hours of questions, research and lets not, forget taste-testing! 

Ever heard "If you give a mouse a cookie..", 

WELL "If you give a Trainer a question about supplements..."

             So this is why I usually just shrug and say: "I buy what's on sale." 

Everybody is selling the stuff and putting their own brand on it but what is it and do you need it? What is a good protein grams to calories to carb ratio? How much protein do you need and what should you use it for. As I mentioned about 5 seconds ago I could go off on this foreva' but let's just talk about the most important stuff for now. Since I'm not (and I am pretty sure most of you are NOT vegan) lets stick with educating ourselves on the type of protein that is most bought and consumed...

1. Most Protein shake powder is made from whey - Whey is not a drug, it's a food made from cows milk (made up of proteins, amino acids, sugar (lactose), fat, water and other nutrients). Whey protein only makes up 20% of milk's total protein, the other 80% is casein. Casein takes a lot longer to break down and metabolize then whey protein. This is why bodybuilders drink casein shakes at night or eat cottage cheese before bed (Casein is the protein found dominantly in cottage cheese). The belief is that the slow digesting casein will feed your body during your fasting/sleeping period instead of using your muscle tissue as a fuel source.

2. Two Main Types of whey proteins -
    whey concentrate - I look at this as the low end of the Protein Powder cast system but I could be alone in this. This is usually the main/first ingredient in any 'Miracle'/'weightless'/pyramid shake (see my 'kool-aid' blog post' to get the gist of what I'm referring to here or just flip over whatever you have on your counter and check)! All the fat and stuff that was separated from the milk to get the whey out is the concentrate part. This is the worst one for those of you who are lactose sensitive but can be a good source of nutrients because you get some immune-boosting healthy fat and vitamins from the concentrate bit. This usually hits at about an 80% protein mark (low/average) The thing I do like about powders made with concentrate is that it is easiest to find in all-natural/pure/clean varieties and is also a great 'beginner'  or "staple" protein. AND why do I like that? Because MOST celebrity/professional 'clean eating' personalities say they only drink "100% All-Natural Whey protein" and they have rocking' bodies! It's all how you use it!
    whey isolate - I choose this usually because it strips the fat and "other stuff" from the whey resulting in around 95% pure protein. In other words you get more protein with less calories. So if you are dieting down (or competing) and have to pay attention to your calories/protein grams/carb grams-intake, this is pretty important. Sometimes you only have so many calories left but you have to figure out how to get 30 grams of protein into your system, this protein becomes your go-to! In general it is low carb which is a plus BUT it has to go through a super-chemical process to get to this place of protein awesomeness (so you usually won't be able to pronounce almost anything on the label). These are usually more expensive because of the process they go through.

3. How to Use it - Since Muscle is basically made up of protein and water, it makes sense to consume protein (and water) to keep those muscles fed and growing but you need extreme exercise in order for those muscles to demand this protein. Which leads us to...

4. When to take it - Timing is EVERYTHING!
     If your goal is to build muscle you need at least 1-2 gram of protein a day per pound of desired body weight (decide with your trainer based on your goal). Take it immediately following a workout (or at least within 30 minutes). Combine it with a carbohydrate (I make my female clients eat about half a banana) to raise insulin and use the sugar to help shuttle nutrients to repair/build muscles. If your insane protein needs are still not being met, make a shake when you wake up (combine with carb and fat for full meal) and before bed (no carbs needed but you can have a healthy fat if you want). I even use whey protein an hour or two before a workout (because I have a steel gut and like a little energy/protein surge). I am a big believer in getting the MAJORITY of your protein needs met through chicken, fish, lean red meat, and legumes but in order to hit that protein gram goal, sometimes a girl needs a shake! Also a protein shake can be quick and delicious and who doesn't like that?
     If your goal is to loose fat you need no more than 0.5 grams per pound of body weight, although more will not hurt you, it's just not necessary. Where you going to put all that extra protein? Take one hour after your cardio workout (exactly) Too soon and you cut into that automatic-hour when your body is still burning fat but any later and your body will start to starve and try to hold onto your fat. For fat loss you can use whey protein as a full-meal replacement (hey, you are supposed to be eating 5-6 meals after all remember) but only later in the day (you still should eat REAL food or else when you start eating real food again your body wont know what to do) or to replace any high-carb food in the morning (like toast).

5. How much - Most say "serving size: 2 scoops" but then you realize 2 scoops would be 300 calories and 65 grams of protein! Obviously, again I reference YOUR PERSONAL PROTEIN NEEDS but unless you are a big 'ol man or a bodybuilder stick to one scoop! I think a good ratio is 120-160 calories = 20-30 grams of protein and minimal carbs and almost NO sugar if any! Just keep flipping over those tubs and check the nutrient profiles. Educate yourselves! Find a brand you like and yes, you just might "buy what's on sale." ;)

Till' Next time my Perfect 10's, I believe in you (duh),
T xox

Music Keeps My Bod Movin' (even when I don't wanna...)

I'm going to let you in on a little secret: I hate cardio.
                   But I love MUSIC & I extra-love Dancing!
If you can't get yourself to a class or to a private session to tap into that accountability-factor, I think the key to keeping yourself going on that run/cardio-machine/weight session is to have some good jams blasting! I don't climb that Step-mill, I dance for 30 minutes! I think having good music is just as important as having good shoes or a supportive bra! (Not to mention listening to music while exercising can increase your endurance by 15% ). The coolest part is that you don't have to have any extra piece of equipment because most phones come with the ability to download music for free... all you need is a way to holster your phone to your body and a pair of ear-buds!
                   I have had it up to here with the 'current ' Top 40 stuff playing at the gym! I mean if I hear 'Moves Like Jagger' or 'TikTOk' one more time I might freak out mid curl!
                   Here are my go-to (albeit quirky/romantic & kind of dirty) 'Perfect 10' Song Lists I use to keep me pumped depending on what I'm hitting in the gym that day (those of you who take class with me will recognize quite a few of them):

Cardio:
1. See You Again - Miley Cyrus
2. Fergalicious - Fergie
3. Potential Breakup Song - Aly & AJ
4. Survivor - Destiny's Child (#4 & #5 of this list just do it for me! In my head, its me against the world sometimes!)
5. Fighter - Christina Agulaira
6. Work - Kelly Roland
7. Pretty Girl Rock - Kerri Hilson
8. Stronger - Kelly Clarkson
9. I like That - Richard Vission & Static Reven
10. Let's Get Loud - Jennifer Lopez
11. In Da Club - 50 Cent
12. S&M - Rihanna

Lifting:
1. Touch it - Monifah
2. Alone - Heart
3. Lie To Me - Johnny Lang
4. Dirty - Christina Agulaira
5. I like That - Chingy/Nate Dogg)
6. There You Go - Pink
7. I Touch Myself - The Devinals (Also my Karaoke song of choice on those rare occasions when I grow a pair ;)
8. Play - Jennifer Lopez
9. You Oughta Know - Alanis Morrisette
10. Closer - Nine Inch Nails
11. Whatever you Like - T.I.
12. Buzzin' - Mann


Cool Down For Either 
1. Mean - Taylor Swift
2. Glory Box - PortisHead (umm this is my favorite song of all time, just sayen')
3. Who Say - Selena Gomez
4. Strict Machine - Goldfrapp
5. Betty Davis Eyes - Bonnie Tyler
6. Careless Whispers - George Michael
7. I wish I was Your Lover - Sophie b. Hawkins
8. Insensitive - Jann Arden
9. Let Me Love You - Mario
10. What A Feeling (Flashdance) - Irena Cara (1 of my personal theme songs, I know... I'm a sapp)
11. All Out Of Love - Air Supply


Rock out and just go for it! Whatever you need to help you get through your workout with a smile on your face (I also suggest crazy knee-socks, works for me) embrace it and share it with others! We need to all pump each other up and motivate each other to push towards our individual fitness/health goals! And PLEASE, if you have a song/song list of your own you would like to share with me, send it!!!! I need some new good ones!

I believe in you,
xoxox
T

Let's Talk CARDIO! (Part 1)

Today's Topic/question was sent via text from Marissa A., a loyal Warrior(camper)/Perfect 10 student/Nursing student. She writes: "What's the best fat/calorie burning cardio? Steady paced long run, HIIT, or uphill HIIT? And what's a good amount of time to run?"

The man on the left is a famous sprinter and the man on the right in a marathon-runner. IF you want to get your cardio and still keep your muscle, short intense bouts of cardio are the way to go! Now for the lengthy explanation... Let me start here... IT HAS BEEN SCIENTIFICALLY PROVEN THAT YOU BURN FAT when YOU ARE OUT BREATH AND working up a sweat. You need to work and work hard. If you are reading a magazine or book or talking on your cell phone you are not getting your work done. No matter what... you need to be sweaty and out of breath when you are doing that cardio (or any FAT-melting exercise for that matter) or you are not accomplishing your goal of burning 'fat'. Period. Sprinters don't pace themselves the way long-distance runners do... they push themselves, their speed pays as much of a role in their workout and conditioning as does their strength.
               I'm not saying you need to go become a sprinter to get the same kind of results for your body but you do need to get to that sweaty, out of breath, heart-pumping 'place'. Different variables help us to get to that sweaty/out of breath place faster, namely upping the intensity of something (adding hills or intervals or even changing the temperature in the room can be a good 'cheat'). It's the 'challenge' that will take your body to that yummy fat-burning place. This why so may people who continually do steady-state cardio (elliptical trainer on 'manual' for 45 minutes) loose weight initially but then can not see changes happening in their body after 6-8 weeks. Their body has adapted... yes they are burning calories but your body (as I have said previously) is a glorious machine that adapts quite quickly to your workouts and eating habits! YOUR BODY MUST BE CHALLENGED! YOU MUST BE SWEATY AND WORK-ING IT TO BURN FAT! Now that we have gotten that little tidbit out of the way here are a couple other key points to add to your cardio knowledge:

1.) Don't go longer then 45 minutes if you are doing steady state unless you are a) training for distance specifically (not fat-burning obviously because we have already covered that.) b) properly fueled. If you are going longer then 45 minutes doing anything that makes you sweaty and breathless make sure you are doing intervals. This is the only way you are making that time count for something (Spin class/Boxing/Sprints although if you can do hardcore sprints for 45 minute straight I'd like to steal some your DNA for my future bionic baby).

2) Boxing/Sprinting (uphill or otherwise)/HIIT (high intensity interval training) are the absolute best ways to get that heart rate up in a short amount of time to burn fat/calories AND improve your cardiovascular strength/endurance.

3) When on a machine DO NOT "CHECK" OUT! Avoid pressing /manual' if you can! DO intervals! Sweat your bippy off and while we are on the topic...
              Machine etiquette -  Don't hold onto the handlebars on the treadmill unless you are checking your heart rate! You literally are getting half the workout! See that little number where you are watching those calories add up? Divide it in half if you are holding onto those handlebars! I'm serious! Yes, EVEN if you are going up hill! Those calorie counters are already unreliable as it is and I recommend when entering your 'weight' you enter in at least 5 lbs less then what you are! Most machines are made for men and don't even take into consideration height, body-fat percentage, or BMI... don't you think these things matter??? Wouldn't a 5'7"/ bodybuilding/230 lb man burn more calories (or calories differently) then a 5'1"/obese/230 lb woman? Exactly! This is where you use that head of yours to "calculate" how hard you are working and if you are working as hard as you can for that time spent on the machine!
              When on the stair-stepper/stepmill you obviously need to hold onto the handlebars but do not lean on them... otherwise just like before, divide that little calorie # in half! Most people do this machine because it is challenging and it works your legs and gluts the same time as your heart BUT NOT IF YOU ARE LEANING OVER LIKE THAT, HOLDING ON FOR DEAR LIFE, KEEPING YOURSELF PROPPED UP WITH YOUR ELBOWS LOCKED OUT! Wow, what an awesome upper body workout that is! Good job! Oh, wait... why are you on that machine again? Aww-huh!! This is obviously my biggest pet peeve at the gym, Ugh. It is so much better to take down that intensity a few notches, maintain proper form, get a solid workout in and then as you get stronger you can up that intensity to a number you like. Start at a level 3, not at a level 10 and work your way up. Believe me it's not going anywhere! You will get there, you just need to work up to it! Your body will thank you!

Always taking intelligent questions so please ask away & message me!
I believe in you,
xoxox T

Don't Drink the Kool-Aid (but by all means, taste it!)

Today I'm talking about trends in fitness and having a one-size-fit-all mentality when it comes to getting what is you want most: a 'Perfect 10' body!

I am probably your biggest advocate/cheerleader for mixing it up, keeping it fresh, and trying new ways to get fit and create your ideal body. I honestly believe you should try it all until you find what works for you (makes you sweat and gets you results) and then do it again. Yes, you should always have that staple workout that is 'YOU' in every sense of the word but to create and maintain a well balanced physique you must constantly be adding new stuff into your personal fitness program...

By now you realize you need 1. Cardio, 2. resistance training and proper 3. nutrition to sculpt and hold onto that lean, mean muscle but all three of these things come in MANY different forms! You must work to create your ideal cocktail, combining and mixing up new and old methods, so therein creating your ideal body (mine is lean and muscular with a nice booty but yours may me lithe or big n' bulky, who knows??!?) the point is we most certainly don't agree on what a perfect body is so who is to say "this workout is far superior to that workout"? What works, works (for you) and what doesn't, doesn't! This seems self explanatory but I see people doing the same stuff over and over again and expecting different results...(btw - this is LITERALLY the definition of insanity... just sayen')
              Just because Cheryl is lean & toned and does Pole Aerobics 4x a week DOES NOT mean this same plan will work for you!
              When it comes to cardio I hate machines and would prefer to hit a bag any day of the week. However you better believe when I have a goal in mind I'll run outdoors (ugh), climb the revolving stairs (double ugh) or spin (has it been an hour yet?) as many times as I need to to get cardio in. I mix it up not only to keep my body guessing and my mind sane but factors such as time, convenience and motivation all come into play when planning and executing your workout. I know as long as I'm challenging my body - I'm 'doin' my body good!'  I enjoy high impact and/or activities in general that keep me huffing and puffing but for most people this is simply not for them and this is ok (AS LONG AS THEY ARE CHALLENGING THEIR BODIES and are doing things that are getting them results).
             It's taken me a little while to figure out what works for me because I am not lying when I say I've tried it all! I played sports (pathetically) in my younger days but sadly I was not very competitive (hence the attraction of being an actor in an ensemble) so sports and fitness never married in my world. (In fact I did not consider myself an athlete until adulthood where I was doing branding for LuluLemon and graciously learned that all who are active and working up a sweat on the regular are athletes! duh. Woot! Woot!).  I worked my butt off to make it onto my colleges Cheer leading Squad only to sustain some pretty odd injurys that still haunt me. Later on I tried distance running but never saw the changes in my body (and also hated that I hated running - who are these people that LOVE running?). I've even done Jazzercise (which, at the time was declared the best possible thing you could do for your body, ever) but still never found my niche... or my ideal body! Even later in life when I religiously began doing & studying Ashtanga Yoga (90 minute classes 5x a week) that it dawned on me how different all of our bodies truly are and what it takes for someone else to get a killer 6-pack (girl in the booty-shorts on the mat next to me for 3 years, I'm talking to you) might not work for me EVEN IF I DO THE EXACT SAME THING! I then (and this is the long story/education/certification/journey short) began experimenting with food along with different boot camp-style workouts, lifting weights, etc until I found what really gave me the results and physical attributes I was craving.
             You have the formula! You have the answer right here:
CARDIO + RESISTANCE TRAINING + NUTRITION = Your Perfect 10 Body but now you must figure out exactly what those pieces look like for you... what will Motivate/intrigue/and inspire you to keep coming back for more? What can you relate to? What do you find appealing? What kind of body do you want and what kind of movements will it take to get there?!? In case you haven't figure it out yet, this specific blog post is about is YOU GETTING EDUCATED: about you, what makes you tick, what holds you back, about specific workouts and nutrients!
            Keep doing the work in and out of the gym to become your best self! Work with people you respect and/or want to look 'like' or who will create a specific program that will do the work for you (Our 'Warriorcamp' works in different phasing - fat burning/strength & gains, cutting, and recovery, depending on who is enrolled in camp at the time, their specific strengths and weaknesses). Read books and scientific journals! Fee your brain as well as your muscles because YOU ARE WORTH IT! If you can't afford a trainer or a fancy gym membership you have plenty of other options and they all start with you simply taking the first step and not looking back!
             In a way, it sucks that we are all so different and must take time to figure out what will work best for our specific needs, bad knees and all! BUT I say better to realize this and digest it then putting your energy into hating yourself for not getting "The Yoga Body" OR "The Crossfit Body" OR "The Kettelbell Body"  OR "The Ballet Body" Even after you have religiously participated in these activities umpteen times a week for months!
             Be mindful that most of these workout styles/programs/what-have-you are marketed to you just like any other product (coke, Pepsi, Tylenol, Nike)! Attractive people with attractive bodies coaxing you to drink the kool-Aid! Most people who are doing these activities and who are helping spread the word or who are addicted to the latest craze have conditioned their bodies with another workout-style they latched onto before (and thru changing it up have sculpted the bodies you see and covet now)! Most people with those rockin' bodies are participating in those activities but it is not the only thing they do or will do for the rest of their lives! These hotties have a foundation to keep building those rockin' bodies on. It didn't happen overnight or because they suddenly started doing mat-Pilates or bought "Julianne Hough: Salsa" (See: "Rome wasn't built in a Day"). Even smart business people in your community will give free memberships and/or endorsements and/or kickbacks to fit people (trainers, etc) who help spread the word and participate in their specific gym or program... it's all marketing. It does not mean that their product or fitness program doesn't work, in fact in could be flippin' AWESOME, all I'm saying is be aware and don't beat yourself up if it's not working for you.
             The bottom-line: Your workout should be rewarding and if those rewards aren't being manifested directly in your body (strength gains, fat-loss, sculpting, flexibility, etc) it sure as hell better give you the feel good buzz of your life and/or reduce some stress (see: Zumba ;).

Keep sweatin'! I believe in you!
xoxo
T

The Top 4 Reasons To Not Hire a Personal Trainer

I hear this sentence more then anything else: "I would hire you if I could afford you."

I find this hilarious because most of the time people don't even know how much I charge, they just assume whatever the amount is, they can't afford it. The truth is no matter what it is I do charge, if it is important to you, you will find a way to make it work just as you find a way to pay your rent, car payment, 5 different kinds of insurance (medical, dental, life, car, homeowners), coffee habit, shoe habit, Jimmy's football, Emily's ballet, Jason's Moto-X, your gym-membership, saving for Maui in March, Emily's braces, Jason's Spring Break, etc...! Geesh! How do you do it?!?
It is all about priorities.
Warning: The following I have mentioned before...
                      When I have a potential client come in I have them add up (day plus day) all the meals they purchase thru a drive thru or 'out-to-dinner' (Do it, it's scary)... usually just by wrapping their heads around this number they realize all the money they will save just cutting the number in half that they eat out at a restaurant or via drive-thru and REALIZE that they can, in fact, afford my services. For most of my clients the sad reality is they can't NOT afford me due to the medications or health risks their self-induced heaviness has brought on. There comes a point when laziness isn't just an 'excuse for being out of shape or chubby', it becomes a downright health risk! Age plus laziness opens up a whole new world of 'Uh-Oh': The average person after the age of 30 gains a pound of fat every year, regardless of a change in their diet or activity level. After the age of 40 bone density takes a turn and increased resistance training and calcium absorption becomes imperative to maintain any sort of healthy muscle mass.
                      But these are all things we know SO instead of debating the 'I really want to but I have No $$$' excuse (and albeit sometimes (but rarely) valid reason for not hiring a trainer to take you and your body to the next level) allow me to give you my...

TOP 4 (other) REASONS TO NOT HIRE A PERSONAL TRAINER:

1. You are YOUNG: If you are under the age of 22, have no medical or physical limitations and feel out of shape, get off your ass and get moving! Time and youth are on your side and your body will snap-to-it quickly. Also, you are too young to appreciate the benefits of hiring a trainer to educate you and keep you accountable. You probably won't take the process seriously enough to make a formal impact on your life. Alas, jeigermeister shots await...

2. You Know Everything (and are in flippin' awesome shape): You basically invented fitness. You know who you are. You could bounce a quarter off your bum. People ask you for advice at the gym and often think you are employed or involved in the fitness industry. You get asked to sub classes even though you are not certified. You are in better shape and better educated them most (if not all) of the instructors or personal trainers at the gym. You have written books or blogs on nutrition and exercise and are starting your own fitness clothing line in the near future.  You can see improper form from a mile away and it pains you on a deeply emotional level.

3. You are happy and content with your body and fitness level: You go to all the classes at the gym, love your teachers, feel pretty well informed, like your body, and view fitness not only as a way of life but as a healthy habit you participate in a regular basis. You don't want any more definition or to loose any more weight and even if you did, you are sure you could figure it out yourself with your homies at the gym! You have no competition, vacation, school reunion, photo-shoot, or big event coming up you will need to feel extra-amazing for and even if you did, you are cool and content exactly where you are at concerning your fitness goals and level.

4. You have no time: You can barely finish reading this blog because you have to go and go NOW! You work 40 hours a week, volunteer 10 hours a week plus attend church, bible study, Novice-fiction-writers-Club, and Red-Hat Society! Not to mention you have to take Emily to Ballet, Jimmy to Football, make dinner, clean the house, do the laundry, pick up the dry cleaning and help Cheryl plan her Anniversary party. You don't have time to think about your nutrition or working-out and just get it in when you can. This works for you. You are aware that committing to a program with a trainer requires at least 2-3 hours a week and these are just hours you can't spare right now, even if it is on yourself!

There you have it! Personal Training is not for everyone but fitness and good health IS! Find a way to get it in because you and your quality of life deserve it! Please know that if working one-on-one with a trainer is something you want, but one or more of the above excuses is honestly holding you back form signing up right now, you will find a way in the near future to make it work! Just put it in your universe, on your wish list, put it out there to your friends/spouse/family that it is something you desire and you will be surprised to learn how much that desire is supported. Just because TODAY is not the day it works for you does not mean that TOMORROW, NEXT MONTH, or 6 MONTHS from now won't work better for your life, finances or otherwise! Until we do get that one-on-one time together to really focus on your goals and make those changes in your body you deserve and desire - go to classes, message me or another  teacher/trainer for motivation & advice, keep reading and getting educated, tryout new clean recipes, and reward yourself for the progress you make on you own!!! Just use this time to keep growing and becoming your best self! Can I get a 'Whuat! Whuat!!


I believe in you. With Love,
     Your Trainer Tristan :) 

When is it time to 'switch it up'? Probably RIGHT NOW!

My advice to everyone (including myself, ugh) is to constantly mix up your fitness regimen in and out of the gym. When is it time to switch it up?

                   When you stop seeing results!
                    It seems logical that one would realize this and take action, formulating a plan to once again see those results they were once seeing 'on the regular'. You would think so...
Anyway, I still see the same people on that elliptical machine, barely a bead of sweat rolling down there face as they run/pedal/snow-shoe (...what is that motion anyway?) for 45 minutes.
(Not to completely bag on the elliptical... I was told "its good for people with knee injures" but to keep it real I have the worst knees and they completely flare up any time I get near that machine... and it makes my feet go numb... weird. More on the Elliptical conspiracy, pros vs. cons, later!)
                    First and foremost, as we discussed before, you have to WORK when you are there (gym/living room/yoga studio)! I mean, really feel as if you are doing something. If you can read a book while you are doing your cardio you are not working hard enough. Period. Also 'steady-state cardio' looses its effectiveness after a while which is where cardio intervals, plyometrics, jumping rope, or taking class come into play. But even these options loose their "power" once your body gets used to it! You can always resume 'steady state' but just as with your weight routine, you've got to change it up BECAUSE YOUR BODY ADAPTS...

Think of it like this: Whoever you view your creator to be... God, the Universe, The Great Monkey King... created you to be AMAZING! Your body is a machine! Your body WANTS to, LONGS to, get stronger, faster, leaner, and meaner. (This is why your body adapts relatively quickly and makes such great progress in very little time when you are consistent in pursuing your health and fitness goals!) Because you are created in this manner - to adapt to your surroundings, rebirth cells, grow strong muscles, become your best self, and to not simply 'survive' on this planet, but to 'thrive'! You must use this knowledge and your magnificent earthy body, for that exact purpose! Anything less would be a waste!
Go get it already! Try! Pick it Up! Set it down! Sprint up that hill! Flip that tire! Try that class that scares you OR MOVE UP NEXT TO THE INSTRUCTOR WHO MOTIVATES YOU! Shoot for the moon! 
Use that body of yours for what it is made for! 
              
Whew.
                   I'm not saying to give up your Boxing or Zumba class (or morning speed-walks with Cheryl). No! Keep those in the mix. Always do what you are excited doing or what you feel confident doing because to keep moving is always better then not! What I am saying is 1.) 'Up' or 'Change' the intensity of what you are currently participating in & 2.) throw something new into the mix!  Maybe this new thing doesn't make you sweat as much or you can't wear a sparkly scarf in the new thing without getting laughed out of it but just forcing your body to try something new will be awesome for your physique! Girlscout promise.

Intensity AND Variety will keep those results coming and have everyone else asking (including Cheryl) what your secret is.

Your 'Perfect 10' body is waiting...

I started my Food Journal, NOW WHAT?

Did you start that food journal? Are you becoming acutely aware of what you are putting in your body? Are you surprised but what you have seen? 

Let's take it to the next level shall we? Please apply these rules to your life and watch the change happen! Here a few of my 'basic-can't live without em'- (THE FIRST) 5 RULES that I swear' by for keeping my booty where I want it (High & TIGHT!) 

1. Eat within 30 minutes of waking up: I've said it a million times: this is the most important thing you can do for your body! It's called Break-fast for a reason - you are breaking the fast you just did for about 8 hours (while you were sleeping). Get it? Aw-huh! Ever heard about the 'Sumo-Wrestler Diet'? It's Where Sumo-wrestlers skip breakfast and wait until 'lunch' to eat their first meal, thus slowing down their metabolisms and gaining weight so they can be awesome, robust Sumo-Wrestlers! I don't know about you but I don't want to look anything like a Sumo-wrestler!

2. Eat every 2.5 - 3 hours after that... keep your metabolism working by eating regularly throughout the day. Our bodies (because of being cavemen and not being able to eat on the regular) are designed to store fat, not muscle, and will eat thru (cannibalize) our muscle first before going into our fat storage (I know, boo). This is a slow process but it does happen! Don't give your body a chance to get hungry and turn to your precious muscle for its fuel source! Eat!!! If you starve yourself or wait too long between meals you are literally sending your metabolism the message to SLOW DOWN! Yikes! 

*If you follow this rule you will find you are eating 5-6 times per day.  

3. Eat a balance of slow-digesting carbs (brown rice, long grain rice, brown rice, quinoa), lean protein (chicken, fish, lean red meat) at least 5 x a day and add in fat (extra-virgin olive oil, nuts, coconut oil) about 3x a day. I basically look at every meal as an opportunity to put protein into my body. Get it? Meal = gateway for protein, but what helps the protein do it's job are those workhorses: carbs and fat!  

4. The girth of your diet should be foods that don't have a label or come in a package. Whole grains, veggies, fruits, and meats don't count but I would take a close look at those dairy products, jams, jellies, and breads. Aside from ice, you should have basically, well, nothing in your freezer that is in a colorful box... this is poison! I hate freezers! What's the point? We should all care enough to put good, wholesome FRESH food in our bodies and our loved-ones bodies! Ditch the fake and err, OLD food!  You need to eat REAL food in order to grow REAL, strong, healthy bodies! IF you are going to cheat once in a while, fine! I'm not the food police... but DO think of it as a CHEAT and not something to regularly have in your diet. Those commercials where the teenagers come home and their Mom makes them pizza rolls for their after-school meal make me want to cry/vomit... "Hey Mom, ever heard of hummus? How about Turkey roll-ups? Yogurt and fruit? Apples and nut-butter? I even have a mean recipe for whole-wheat mini-pizzas that will knock their knee-pads off! Just Please! Anything but the frozen-pizza-roll-ups laden with crap and preservatives!" 'Good for you' becomes 'quick n' easy' the more you do it, until its just second nature! I PROMISE! And not to completely freak you our but all those chemicals and preservatives in processed food leads to the inevitable growth AND PRESERVATION of our visceral fat storage (that fat that you can't see that's around all of your organs). Don't feed that fat, feed the lean muscle! 

5. Plan ahead. It's the only way to guarantee success. Truly. If you don't know where your next meal is coming from or what time you will have it, how can you possible assure you will be getting the food your muscles need? YOU ARE IN CHARGE! YOU ARE IN CHARGE! YOU ARE IN CHARGE! Have I made myself clear with this one? 

I didn't INVENT these rules but THEY WORK and I follow them pretty religiously. I don't care about how busy you are... that is just an excuse standing in your way of becoming your best self and creating your 'Perfect 10' body. I'm sorry, but if you can't make this time to invest in yourself and your HEALTH (essentially your quality of LIFE) then where are you putting that energy? How can you possibly be the best Father/Mother/Wife/Husband/student/Teacher if you are not willing to put this in the equation? 

You Must Become a 'whole' you in order to give a 'whole' you. 

More tips to come! Start here! Should be a cinch if you've already got that journal going! xoxo