Expe Training

“Don’t mess. Don’t mess. Don’t mess with the best, cuz the best don’t mess. From the East to the West, the Ladybugs are the best!” This was one of several cheers my soccer team, the Ladybugs, would yell before running onto the field.  Despite having a name that wasn’t at all intimidating, we were pretty good. Maybe not always the best in our league and certainly not from the East to the West, but we were good. 

Other teams tried to mess with us. On more than one occasion, we watched as girls spit on their hands before lining up after the game to shake our hands. There were times when some of the other team’s players refused to shake our hands at all and just walked past our outstretched hands. I even recall one time when the other team’s coach refused to shake our coach’s hand. 

Our coach taught us to always take the high road because “The best don’t mess.” I’m not quite sure what the other team hoped to gain from such behavior. If anything, the other teams’ attempts to mess with us brought us closer together. It made us a stronger team. 

I realize being messed with as part of a group is a lot easier to tolerate than individual scrutiny. 

Has anyone said something or done something to make you question whether exercise is right for you? You don’t always have be a winner to have a winning attitude. If you’re still feeling some fear and uncertainty, I encourage you to seek help from a fitness professional or health coach. It is our job to bring out your best and remind you that The Best Don’t Mess!

  Thanks for reading. I hope you have a safe and healthy week.

Trying to be healthy on vacation!? It ain’t easy!!!

This past weekend I visited the State Fair of Texas (yee ha!) for the first time. I was also sharing it with out-of-town family. I asked many people for advice on what to do at the fair. I quickly learned that fried food is one of its main attractions. The fair offers tons of deep fried foods —  from the classic options: french fries, corn dogs, cheese curds, and funnel cake to the unique options: fried coke, fried twinkies, fried fettuccine alfredo, fried cream corn casserole, fried fruit, fried cake balls, fried burritos, fried shepherds pie, etc.

I wanted to enjoy the fair without eating any fried food. I knew this would be a challenge, and it would take some planning. After about a twenty-minute internet search, I learned that you can bring food to the fair. I also learned that, though a little harder to find, you could purchase nuts and grilled corn at the fair. Also, I ensured that we would have a big healthy breakfast right before heading to the fair, and I selected a healthy restaurant for lunch that was on the way home.

I can honestly say no one in my group ate any of the fried food. One of my family members commented that visiting us reminds her that being healthy on vacation is doable. Doable, yes—easy, no.  

However, the point of this story is not to say you should always have the healthiest foods all of the time regardless of the circumstances. That isn’t realistic. The point is that with a little planning, you can make better choices, and consciously choose when to occasionally indulge. 

If you need some help strategizing how to be healthy on your next vacation, don’t be afraid to ask a fitness professional or healthy coach. 

Thanks for reading. I hope you have a safe and healthy week. 

I had the pleasure of knowing a lady who had this special presence about her—she never seemed rushed or distracted.  She confessed she hadn’t always been like that. She used to work around the clock. Her husband, who made enough to support the family, encouraged her to retire or find a less demanding position. Even though her busy schedule was harming her health, she resisted. Her loving husband— desperate to help her—painted a morbid picture. He said that she would work herself to death if she continued doing what she had been doing. 

Deep down, she knew he was right. Her endless hours on the job were taking a toll on her body and her relationships with loved ones. Ironically, she could have also done better work if she hadn’t put her health at the bottom of her priority list. She pictured her tombstone reading,“She was a really hard worker.” While this seems dramatic, it was the wake up call she needed. 

Many of us are really busy—even if we aren’t working. I know many retirees who have schedules that are packed to the brim. 

Being busy isn’t necessarily good or bad. What matters is how you are spending your time. Are you spending time on things that are actually important to you—things that help you have more good days? Or are your days filled with busywork—things that don’t serve you or those you care about?

I encourage you to reevaluate how you’re spending your time. Maybe you realize that you can find a better use of the hour or two you spend each week following celebrity gossip. Maybe you realize that watching people cook on television has led you to mindlessly eat in front of the TV instead of inspiring you to cook a special meal. Maybe you realize that spending all of your time caring for others has left you depleted, and it’s time to dedicate some time caring for yourself too.

You may find that you’re able to make more time to exercise, prepare dinner, or sleep when you let go of some of the unnecessary things clogging up your schedule.

Thanks for reading. I hope you have a safe and healthy week.

Several years ago, I went on a large group excursion. I knew it was in the sun and might not be near drinking water, so I brought a huge bottle of water. I knew the water bottle would likely be a burden to carry, but I thought the alternative—not having water—was worse.

I’m thankful that I brought the water. The closest water was at least a fifteen minute hike from our starting location, and our instructor didn’t show any inclination of heading that way.  If we wanted to go get water, we were on our own. 

As we were packing up our gear at the end of the trip, I took a couple swigs from my water bottle. As I was doing so I overheard another young lady on the excursion loudly whisper to her partner, “How rude! If you have water you should share it!” 

It was startling. She was obviously upset. Why did this young women, who was practically a stranger, feel like I should have (A) Known that she hadn’t brought any water (B) Known she was thirsty (C) Known that she felt comfortable drinking out of the same water bottle as me & (D) Known that she wanted some of my water. Upon hearing her “request,” I offered her some of my water. I would have happily shared some earlier had she simply asked. (While I am a germaphobe, I’m very good at carefully pouring water into open mouths. Outdoor educators have mad skillz!)

As far as I know, no one is capable of reading minds. I’m certainly not. You may think it’s obvious that you need help, but it may not be obvious to others. On your health and wellness journey, you will likely need some support along the way. Even I do. Maybe it is just a kind word of encouragement from a front desk attendant. Maybe it’s someone to spot you while you lift weights. Maybe you need help from a personal trainer or health coach to guide you toward the path you would like to be on. 

Help is available, but you do need to ask.

Thanks for reading. I hope you have a safe and healthy week.

I can’t count how many times I’ve been asked which exercises target belly fat. Before I became a trainer and health coach, I had the same question. Belly fat is correlated with so many negative health implications. I was concerned that if I continued to gain weight in that area, my health would start suffering. 

My friends and I read the lists. You know the ones — the 10 best exercises to burn belly fat, the 5 best exercises to whittle your middle, the 8 best exercises to lose the muffin top…

These lists made it look so easy. Just do these exercises and — presto-chango— you too will have a flat stomach.  There was no way to fail but for lack of effort — if you still had belly fat you probably just needed to do more reps. I had a friend that did 200 sit-ups a day — 200! After our hard workouts, we would be starving and devour whatever food was convenient. Usually it wasn’t healthy, but we felt like it was ok because we just worked out so hard. 

What I know now is that some exercises are better at strengthening your core than others. (For the record, I like other exercises more than sit-ups.) Having a strong core is really important. However, it it is possible to have a strong core under a layer of fat. New research has shown that what you eat, and how, and when play a much larger role in body composition. My friend and I were unsuccessful because you can’t out-exercise poor nutritional choices. 

If you are trying to burn belly fat, I encourage you to put away the lists and take a holistic approach instead. Focus on eating quality food, getting quality sleep, completing quality exercise, and effectively managing stress. If you need help, I encourage you to find a trainer, coach or health advisor who is well-versed in each of these aspects.

Thanks for reading. I hope you have a safe and healthy week. 

I regularly walk by a pretty Crepe Myrtle tree with dark pink blossoms. At the tree’s base, there is a layer of smooth grey rocks, which obscure the ground from view. Peeking between these rocks are about a half-dozen Crape Myrtle sprouts. The odds are stacked against these baby Crape Myrtles. Unless someone transplants them, they are stuck in the environment they sprouted in—wedged between rocks and under the shade of a full-grown Crepe Myrtle tree. Still, these baby Crape Myrtles are surviving.

Just like plants, we all need certain things to thrive. Some of us are faced with more challenges than others. Maybe you are a cancer survivor who is still struggling with the side-effects of your treatment. Maybe you were injured years earlier and, because didn’t heal well, you are scared to move at all. Maybe you have many relatives who suffer from chronic conditions, and you’re worried that you’ll become sick no matter what you do.

Thankfully, we have more opportunities than plants to overcome our challenges. If we aren’t getting the things we need where we are—if we are just surviving— we can change our environment. We may be able to change how often we exercise, which type of exercise we do, where we exercise, and the way we do those exercises. We may be able to change where we eat, what we eat, and our relationship with food. We may be able to change our bedtime routine, our sleeping environment, and when we go to bed. We may not be able to change everything, but small healthy changes add up.

If you need some help creating an environment that helps you thrive, don’t be afraid to ask for help. A health coach can help guide you in the right direction. 

Thanks for reading. I hope you have a safe and healthy week.  

In fitness like everywhere else, certain activities are more glamorous than others. Because they’re glamorous, these are usually the activities that get more attention in social media, news specials, magazines,  advertisements, etc. Hearing about the latest marathon, reading about someone squatting more than twice what they weight, or seeing someone nail (and maintain) a handstand may inspire some people to get in shape.

However, many people see these glamorous exercises — these major fitness feats — and feel discouraged.   

Ironically, it is often  the less glamorous activities — the basics — that most of us really need. Don’t let the name mislead you, these exercises are often challenging game-changers. Mastering the basics helps us to move better inside the gym — and more importantly — outside the gym.   

If you would like to improve your fitness and feel intimidated by what you are reading, hearing, and seeing, you are not alone. I encourage you to find a supportive fitness professional who can help you master the basics. Then, if you would like to, tackle the glamorous. 

Thanks for reading. I hope you have a safe and healthy week.

A while back I inherited a personal training client from another trainer because the client wanted to train when the trainer was busy. Although the client agreed to the shift, I don’t think the she was that happy about it. She had already developed rapport and trust with my colleague during the initial visit. She knew she was giving up a trainer who had worked with professional athletes. 

The client was a former athlete herself, and she wanted to work hard. She was accustomed to pushing past her pain, and believed that was the way to progress. Maybe she thought that my suggestion to listen to her body was a bit too frou-frou. Maybe she thought that I was a sissy.

I chose some challenging exercises for our session. When I’m teaching someone an exercise for the first time, I usually demonstrate it. However, if the exercise is straightforward  and I don’t think the person will benefit from a demonstration, I may just explain the exercise. If the client seems to struggle or asks, I demo. Halfway though our session together we came upon one such exercise. She asked for a demonstration.

Of course, I was happy to demonstrate. When I demonstrated the exercise with relative ease, she seemed surprised. While it’s a simple exercise, for many people it is difficult, difficult, lemon difficult to perform. I think I gained some of her trust and respect by completing it. I think she realized that I could help her.

Even though phrases such as “no pain, no gain,” “pain is temporary, pride is forever,” and “push through the pain” are rampant in the fitness industry, it doesn’t mean they are right. Exercise doesn’t have to be painful to get results. Honoring your body is something that you can and should be proud of. 

Now discomfort, I recommend. I ain’t no sissy.

Thanks for reading. I hope you listen to your body and have a safe and healthy week. 

I take care of children for a couple of hours several times a month. Usually, we spend the majority of the time indoors, but when it isn’t raining we go outside for about ten minutes. Even though it’s a brief period — less than 10% of the entire time — that time makes a difference. A huge difference. The children seem much calmer and even more content.

Most adults spend even more time inside than children. We too could benefit from time outdoors. In recent years, there have been a raft of studies showing the numerous benefits of being outdoors. In Japan—a country famous for longevity and health—doctors actually prescribe shinrin-yoku (time in nature) to patients who want to get healthy.

I realize it’s the dog days of August, so there’s a good chance that it’s really hot outside. Staying outside for long periods of time may not be beneficial. However, if you hydrate well and wear proper clothing, some time outside may be refreshing . Think of it as a free dry sauna when the humidity’s low and a free steam sauna when the humidity’s high.

Thanks for reading. I hope you enjoy some fresh air and have a safe and healthy week.

This week many students are heading back to school. It’s an exciting time — students get to see old friends and possibly make some new friends along the way. It’s also a time for book learnin’. 

Some students are able to thrive with just the classroom instruction, but others need extra assistance to do well. For example, maybe a student got hung up on subtraction. When the majority of the class mastered subtraction, the teacher began teaching division. Unfortunately, the student is now feeling completely lost. It could be that the student got strep throat and missed the subtraction lesson in school, or maybe the student just needed someone to explain it another way or break it down piece-by-piece. 

For a struggling student, having a tutor can be a game-changer. Good tutors have the ability to meet the students where they are and cater to unique learning abilities. Some students may only need to go to a tutor for a brief time before they can thrive in the classroom setting. Others benefit from a longer commitment.  

Group exercise is similar to the classroom, and personal training is similar to tutoring. Group exercise is an opportunity to learn and practice movement in a group. Some people thrive in this setting; some people don’t. If you aren’t currently thriving in group ex classes (using proper form, getting stronger, and maintaining a healthy body, etc), I encourage you to seek the guidance of a personal trainer. 

Personal trainers can meet you where you are, cater to your unique needs and abilities, and help you safely and effectively reach your goals. 

Thanks for reading. I hope you have a safe and healthy week.