Well when you want to change the shape of your physique you need to think of the five fold synergy system.  In order to really make over your body you have to have the right amount of nutrition, exercise, sleep, hormones, and stress (or lack of)…and not necessarily in that order.

People often think that since you work out and do cardio that you can eat what ever you want and improve on your physique. WRONG!  If you want to improve on your physique you have to eat properly for your goals; which I believe is the hardest component to changing your lifestyle and physique.  So here are some tips on improving and taking control of your nutrition.

First thing is that you need to do is calculate your calorie intake for one day.  You do this by multiplying your body weight by 10 which equals your total daily calories.  But wait, what is a calorie? ” It is the word that is commonly used to quantify amount of energy stored in the food. A calorie also represents how much energy is stored as body fat or adipose tissue and glycogen (stored carbohydrates). Calories are burned and used like a fuel by your body every time you need to do some activity. They are used as the energy source for your various muscle movements. (C, Nick)”

Example: 125 x 10= 1250 kcal/day

Then you break the 1200 calories into how much protein, carbohydrates, and fats you will need by a common split called the 40/40/20 split. Meaning you will have 40 % of your calories as a protein source, 40 % of your calories as a carbohydrate source, and 20 % of your calories as a good fat source.  I would recommend that if you are starting a set dietary plan t lose weight that you begin with this.  If you are planning on competing or gaining muscle then there are different splits to use.

• 40 percent Protein / 1250 = 500 calories
• 40 percent Carbohydrates/ 1250 = 500 calories
• 20 percent FATS / 1250 = 250 calories

Well, you see the calories but how do you break that into grams so it is easier to understand?  With your different foods sources, meaning protein, carbohydrates and fats, they contain different calorie per gram of food.  Protein contains 4 calories per gram, carbohydrates contain 4 calories per gram, and fats contain 9 calories per gram.  So your calculation would look like this:

• Protein 500 kcal / 4 = 125g
• Carbohydrates 500 kcal / 4 = 125g
• Fats 250 kcal / 9 = 28g (or < 28g)

To prepare your portions correctly remember to look at the nutrition facts on the back of the foods you buy and exercise portion control.  I would recommend splitting your meals up into 5 meals per day that way your body absorbs all of the nutrients that it needs without over load of one or more food sources which in turn will store as fat if over load happens.  You will keep your metabolism burning effortlessly throughout the day and this prevents your body from switching into “starvation” mode which is very important for fat loss.

Some more tid bits about diet are that you should try to stop drinking all sodas or sugary drinks and replace that with water!  Water helps expel toxins from the body and keeps you hydrated. Sugar stores as fat and soft drinks rot your digestive system.  They sabotage your ability to burn fat if drank in excess.  I use Stevia as a sugar substitute in tea and coffee, as well as in my oatmeal or anything I would add sugar too. It is all natural and is healthy for your body.  Focus on whole foods (foods as close to natural state as possible) to get all the range of nutrients your body needs. Stay away from empty calories.  What are empty calories you ask?  Empty calories are defined as high-energy foods with poor nutritional profiles, typically from processed carbohydrates or fats.  In other words they are fully processed foods in which all of the nutrients have been taken out and a select handful of synthetic nutrients are added back in, if you are lucky.

Whole Foods are things like fruits, vegetables, natural chicken, turkey, fish, almonds, and flax seed.

Empty Calories are things like sodas, white bread, white pasta, candy, margarine, alcohol, white rice, chips, most snack foods, and fast food in general.

This may sound boring but as you play with flavors and different combinations you find what works for you and what your taste buds enjoy! Your body will surely thank you for it and as you see the results your confidence will soar! And remember that you can always have a cheat meal once a week to give your mind a break and give your body something extra to burn but remember have everything in moderation!

As a personal trainer, have you ever asked yourself that?  If you want to be successful, you should.

I believe what makes us different from the D.A.D.’s is how we use our knowledge.  Personal training is not just about selling sessions like many corporate companies lead you to believe, it is about having a successful client.  Or at least that’s how it should be.

Listen trainers, if you want people to recommend you and come back to you, train them properly and prove to them that you are worth it.  Don’t B.S. them with sales tactics and deals, use cold hard scientific facts that you can guarantee the results with!

It is proven that you are a vital part in your clients  success!  They have obviously come to you for a reason; they are missing a piece of the pyramid.

This is my “Personal Trainer Success Pyramid.”

• Can: you have to ask your clients, can they achieve their goals?  The answer is yes, they can.
• The want: do they REALLY want to achieve their goals?  That should be an immediate yes without any doubt or hesitation!  And if it isn’t, there lies the problem.  If they don’t have the motivation to want to then they are missing the second link to their success.  We always say that we are the motivator for them but really they should be motivating us!
• Trainer Knowledge: If you, the trainer, lacks the knowledge to help your clients reach their goals, then you are a missing link in their success.  Please, please, please if they ask you to help them become a fitness model, know how to get them there!  It could be the end of you if you don’t.  The easiest way to drown your business is the lack of knowledge.  Use your brain and the science that we have through physiology and methodology to get your clients to where they want and need to be!   This, to me, is the second most important piece to the pyramid!
• Attitude: the MOST important part of the pyramid!  If your attitude or your clients attitude is wrong, then being successful is impossible.  This is where you as a trainer can help as well.  If they have a negative attitude one day in the gym, find ways to help change it!  Clients, if you have a bad attitude you are only inhibiting your success… you have control over your attitude, not your attitude over you!

Conclusion:

Don’t just be a personal trainer trying to sell session. Be a personal trainer striving for results with your clients!  Use the knowledge available to you to help your clients succeed!

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Welcome to the world of maturing females! I swear someone just yelled that at me!!!

I came to realize a few months ago, that each year my body changes, whether i like it or not! It changes in weight. it changes in shape, and it changes in almost every aspect it can change. I keep asking myself the same question… WHY ME?!!

Well, lets see….

1. I’m almost 28. which means my bone structure is changing.

2. It’s not just me, it’s every woman changing from pre 20s to later 20′s early 30s. (and so on!)

I guess i knew this would happen, as I work with clients/athletes of all ages and sizes and go through the same things as them. They’ll say “emily I fit into these pants a few years back, and I can’t seem to fit in them now, but i’m leaner” … Yes… it’s all too familiar! I ask Matt the same question “Matt.. why aren’t these pants fitting me anymore! I wore them last year in off season” clearly realizing i’m setting myself and him up for an answer that is probably not going to go over well with any female or spouse! Of course i’m going to tell my clients something along the lines of “you shouldn’t be trying to fit into clothes you did a few years ago, or try to aim for the same weight as you were when you were 18! Its unrealistic” Yet why i do I sit back and expect myself to stay the same for ever? Disbelief? Perhaps, denial is more accurate i think!

As youthful yet maturing PRO figure competitor, i think it’s completely natural for the body to take this course of action, and completely natural for me to feel this way! I’m getting a more mature, feminine frame. My body is finally holding dense hard muscle, and i’m sure my bones are shifting to bring me into a normal “woman” stage of life. Not that it means that I’ll be ready to be pushing out babies, it’s just that my body is ready! Mentally is a different story, however i think we as women get way to hooked up on a “number” or a “size” instead of just clearly looking at ourselves in the mirror naked and accepting our body looks great as it is.

I focused last year on a number for show time, and it completely threw me off. A number i wanted to try to beat in my own weight. Was it smart? Absolutely not! Was it a learning experience.. absolutely! As my body matures, it’s going to change. That’s a fact!

It wasn’t until i looked in the mirror today (actually just a few moments ago) that i completely accepted “hey i look good” no matter what weight i am! (which btw, i am leaner than last years off season, but some how weigh more!!! hrmmmm!!) and am actually completely happy with my current state! It’s taken me a few years to learn to accept and actually like being “thick” as some of my friends call it! lol! Clearly meaning they like me with a little more weight. Something i would once take an offence to is now a compliment, as i can’t expect to look like “SHREDDER” all year long!  (want and expect are two different things here!!)

I think a big thing for young women who might be going through this same stage as myself right now is to know that its common, and no matter what weight you are, you need to be able to look at yourself in the mirror with little to no clothes on and be satisfied. If your old clothes dont fit you, go buy new ones to flatter and compliment your shape! I can’t tell you how many pairs of pants i have to buy 2 sizes bigger to fit my legs, and get every other aspect of them altered! Find a good seamstress.. she’ll be your best friend, and make the world of a difference! As time changes, so do people, bodies, fashion and your perception on your image!

Whether you have thick legs, wide hips, or a full booty that’s hard to fit into any pants… these are our genetics as women, and there is only one thing we can do about it, which is make the best of it, bring it’s full potential and accept the curves! Body image is huge in society, male or female. By learning to accept these changes, we’ll only become more aware of our bodies and accepting of changes to happen in the future!

Emily Sterling

Most people’s issue with exercise is mustering the motivation to go to the gym, start running and show up for a trainer on time. Everyone knows how much better they feel afterwards, but that still doesn’t always get us off the couch and into our workout clothes.

Obviously, we need to find out what works for us. Can we wake up in the morning? Will we be too tired after work? These things are no news to anyone. However, we are going about the whole process in the wrong way.

Like dieting, if exercise becomes something “we have to start tomorrow” or we have to drag ourselves to do because the doctor said so or to be thin and in shape, we’ll never incorporate it into our lives on a long term basis. No one likes “having” to do something.

The answer is to do exercise for the sole purpose of feeling better. Don’t make it something about counting calories or counting minutes on a treadmill. Find something that you can manage and that makes you feel better. Wouldn’t we all love to live on a beach so walking every day would be joyful instead of something we dread.

Like eating, exercise can’t be your best friend or your enemy. You weren’t “good” because you worked out, and you weren’t “bad” if you didn’t. Somehow, find a healthy relationship with exercise so you are happy to have it in your life. For me, yoga is my salvation. I used to spend hours on the treadmill or spinning class which made me manic, anything but relaxed, and I ate much more than usual because of the intense workout. Many people gain weight when they are working out like this because the increase in calories consumed exceed those burned.

This isn’t to say not to do cardio. It is only to say that what works for one may not work for another. Perhaps you enjoy swimming or walking to work. If you can commit to that a few days a week, you are bettering your life and not stressing because you can’t do something 5 days a week.

This week I did yoga almost every day. I’ve been under a lot of stress lately, and I actually crave it. Yoga is an inexpensive massage that gets your body leaner and more healthy than anything else I can think of. I like that I do it as a gift to myself and not a chore.

After a year of not getting on a bike, I took a spinning class the other day. I had so much extra energy, wanted to enjoy dance music and simply felt like it. Although it isn’t my exercise of choice, on that day it gave me what I needed. On vacation, I sometimes surf, snowboard or hike. Some weeks I’ll do nothing at all and let my body rest. I can handle these breaks because I have a healthy relationship with exercise and will always go back.

Find what works for you, makes you happy, isn’t a chore and that you can really incorporate into your life long term.

6/28/2010: Food Log
Pre-Weights: FiberOne cereal (1/2 cup) with skim milk (100 calories)
Breakfast: 3 egg whites, 2% kraft cheese, 2 turkey bacon and wheat toast (240 calories)
Snack: Protein Shake (110 calories)
Lunch: Tortilla with Turkey Sausage, yogurt (370 calories)
Dinner: Chicken patty, black beans (300 calories)
Total Calories: 1120

Exercise: 45 minutes resistance training with Meagan, 38 minutes on the elliptical

6/29/2010: Food Log
Pre-Weights: FiberOne cereal (1/2 cup) with skim milk (100 calories)
Breakfast: 3 egg whites, 2 turkey bacon and black beans (260 calories)
Lunch: Turkey Sausage, yogurt (250 calories)
Snack: Americano, shortbread cookies (180 calories)
Dinner: Chicken sandwich on bun (600 calories)
Total Calories: 1390

Exercise: 45 minutes resistance training with Meagan

6/30/2010: Food Log
Breakfast: 3 egg whites and black beans (175 calories)
Snack: Protein Shake (110 calories)
Lunch: Chicken/pasta Lean Cuisine dish, FiberOne bar (380 calories)
Snack: FiberOne bar….quite an obsession! (140 calories)
Dinner: Mini turkey sausage with Salt Lick BBQ (delish!), Instant mashed potatoes (not so delish!) (450 calories)
Total Calories: 1255

Exercise: whoops….got busy and forgot to do my cardio!

So, last night my sister and I went to Roaring Fork to talk business and catch up on life. For anyone who goes to happy hour, you absolutely must accompany wine with appetizers, especially if you’re at Roaring Fork – delicious! Unfortunately, as is usually the case with my sister and I, we drank a few more glasses of wine that we originally anticipated.

This morning I trained with Meagan and was in for a surprise. I regularly take two energy pills 30 minutes before I work out to help me burn fat and to wake me up for my early morning sessions. Unfortunately, energy/fat burning pills, intense weight training and a slight wine hangover don’t mix. Throw in a sinus headache for even more added value, and you’ll be the life of the party!

Next week, I highly intend NOT to drink wine the night before my training sessions. That’s a cocktail of delight which I will have to forgo in the future.

The good news, though, is those 5 lbs (the ones I put on during my 6 weeks off from my diet) are gone.

Cheers!

6/22/2010: Food Log
Breakfast: All-Brean wheat cereal (1/2 cup) with skin milk, low-sodium v8 juice (190 calories)
Snack: Fiber One Bar (130 calories) – Surprised?!
Lunch: Chicken Sausage in wheat tortilla (270 calories)
Snack: 1 cup of FiberOne Cereal in light vanilla yogurt (250 calories)
Dinner: Shredded chicken on corn tortilla (2), with black beans (330 calories)
Snack: Protein shake (110 calories)
Total Calories: 1280

6/23/2010: Food Log
Pre-weight: All-Brean wheat cereal (1/2 cup) with skin milk (130 calories)
Breakfast: 3 egg whites, one slice 2% Kraft cheese, 2 slices turkey bacon on wheat tortilla (290 calories)
Snack: Banana (90 calories)
Lunch: Chicken Sausage link, 1/2 cup of FiberOne Cereal in light vanilla yogurt (260 calories)
Dinner: Wine, seafood appetizers at Roaring Fork (700 calories ?)
Total Calories: 1470 (??)

Exercise: 45 minute resistance training with Meagan.

She completed the following:

• 20 body squats
• Run 100yrd
• Walk 50yrds
• Carry 2 buckets of water 40 yrds
• 20 jumping jacks
• Carry buckets back to start
• Lunges up hill with 20lbs
• 10 burpees
• Lunge back
• Sled squat 2 row w/25lbs for 40 yd
• Wall Ball bounces for 20 and then a rope drill

She did amazing and even ran faster than me at one point! She was  super focused and is probably ready to do it again!

Sorry for the late update but I have been so busy that I can only seem to find a time to update about once a week so y’all get the whole kit and kaboodle in one of two posts. Here are some good work outs for you that only take about 30-45 minutes. I have Rita do these plus cardio and diet. Join her on her blog – she has her daily updates and little tid bits for y’all!

Chest, shouders and triceps: All sets are done 3 times

Super set:
- Machine Chest press: 35lbs x 15 reps
- Lunges with back leg lift: 30 reps

Superset:
- Side/front lateral raises: 5 lbs x 20 reps
- Bench step ups: 20 reps

Superset:
- V-Bar tricep extensions: 40lbs x 15 reps
- Bench sit ups: x 15 reps

On Another day you can do this leg work out!

Legs:
Single Leg extension with both leg leg extension: 30 lbs x 12 reps on each side and then both legs together at 60 lbs for 10 reps.

Machine Glute extension: 45 lbs x 15 reps

Superset:
- 3 time squats: Sumo squats for 10 reps, shoulder width squat for 10 reps, close stance squat for 10 reps. 15 lbs used
- Bench abs: 10lbs x 10

Jump squats onto step : 10 reps