Liz started working with me 1 year ago. I remember our first one-to-one meeting. She was reluctant at first. I’m pretty sure she was thinking “Yeah, right. How’s this going to be different from other things I’ve tried.”
Well, 1 year later and 55 pounds lighter, she’s still at Her Fitness and still “literally working her A** off” as Liz likes to say! Congratulations Liz on your hard work and efforts! After all, you don’t even fit into your “goal” clothes…they’re too big!
Liz went out of her comfort zone big time…joining in a group of women, not just a couple other people, but 10-15 other people at the same time. She gets up way earlier than she really wants to, does workouts on her own, shows up for her appointments with me for measurements, motivational chats, movement screens and anything else I throw her way. Liz even gives up her free time at Christmas to help me with my “Wrapping Extravaganza” client appreciation event.
Liz is the bomb at home, too. She’s always talking about her family and loving relationship with her three sisters, takes care of her nieces and nephew and helps her parents and grandmother.
Liz’s favorite piece of workout equipment is Resistance Bands and she thinks other women should workout at Her Fitness because it’s not just a gym – it’s a lifestyle change! She’s learned better nutrition and improved mindset. Oh, yeah..one last tidbit about Liz…her secret ambition is to take over the world!
Chances are you’ve experienced hunger pangs. It’s normal for your body to send a signal to your brain saying “Time to eat! Refuel now!”. It normally happens when we haven’t eaten for a few hours or when we’ve recently expended a LOT of energy.
What would you do, however, if you felt hungry throughout the day and yet, you just finished eating an hour ago and the most energy you expended was walking to the vending machine at work or folding some laundry at home?
You might be tempted to search for a pill or cure, something to quell the pangs of hunger…especially if you are steadily gaining weight (and it’s showing up around your belly making you feel as un-sexy as ever.)
Instead of looking for a magic pill to suppress your appetite, look to make some meaningful changes in your life that will truly make you feel better, look better and be healthier (and feeling sexy again!).
Here are some tips that will help you feel satisfied with an appropriate amount of food leading to you feeling great:
- Get 7-9 hours of quality sleep. This is probably the most important thing you can do to get your appetite back to normal. It’s also the hardest to get under control, but well worth the effort. Improper hormonal shifts happen when you don’t get enough quality sleep, causing you to be hungry and crave fat storing starchy foods and sweets leading you to want more starchy foods and sweets! Making sleep a priority will solve 98% of your problems (food, relationship, health, weight gain and more). Since sleep is highly undervalued in our society, it’s easy to make yourself believe that you are just weak if you seem to need and want more than five hours per night. Don’t put this number one tip off for another night!
- Drink water. Most people are walking around dehydrated and you sometimes confuse the need for water with hunger. Aim to drink half your body weight in ounces of water. If you are greatly overweight and that number seems daunting, aim for 80 ounces per day. Herbal tea can count towards this amount. (Make sure your herbal tea does not contain soy.)
- Eat lean protein (like turkey, chicken, fish, lean cuts of beef or eggs) and vegetables with every meal and snack. You’ll be more energetic and your body will run and function at a more optimal level.
- Decrease the amount of stress you perceive. Yes, you read correctly – perceive. Most of our emotional stress is self-induced. You can only control your actions and your perception. Before you take on emotional stresses, decide if is something you have control over (and if you do, take action!). If you don’t have control – stop making it an event in your brain and move on. Plus, high stress levels make many women eat mindlessly and go for the belly- fat loving starches and sweets (again!).
- Do something joyful every day. Yes, today and every day. I’m guilty of not doing this one every day and I’m changing that. Although I exercise at least 5-6 times per week and find it enjoyable, I also know I need to do more. What do you find joy in? Make a list of different things that take different amounts of time. Maybe buying and smelling fresh flowers (a sinful pleasure to some, but so worth it!). Perhaps you like to read for pleasure, but lately you only read for work. Take 30 minutes to yourself and read a trashy novel or thrilling drama. Go for a walk, play with your dog, visit a friend, take your grandmother to lunch, journal, play kickball with your kids, hula-hoop in your kitchen or dance in your living room. Do something that puts a smile on your face and you look forward to doing everyday.
- Get outside. Go for a walk. Moving your body and getting some sun and fresh air will do amazing things for your body and mind. Find the time for this and if you don’t feel like you have the energy to walk around the block, go to your mailbox and back. Make it short, make it easy and gradually increase the distance.
Following these few tips will get you 80% to your goal, make you feel fantastic, full of energy and not looking for a magic pill that only messes with your hormones.
If you think you need help in figuring out how to implement these steps into your life, give Her Fitness a call today. We’ll help you get started on a path to better health so you can feel great and look great!
As my 1 year anniversary with Marie Ande (Her Fitness) approaches I have a lot to be thankful for and am very grateful my neighbor asked me to go “try” one of Marie’s workouts. I’ve been active and exercised all of my life and even have a college degree in Corporate Fitness. And with all that being said, meeting Marie and working her “total” fitness program, I am very pleased with all of the results I have attained: lower body fat, increase lean muscle mass, overall core strength and energy.
I can be my worst enemy and so much is a mental game for me with making, reaching and sustaining my fitness goals. One of the most significant differences with joining Her Fitness compared to the other gyms I’ve been a member is the 100% dedication Marie has with her clients. The accountability was very obvious and if I missed a workout, she would follow up with me as to why. Her program is all encompassing and if you work the program it will show amazing results. Marie approaches mind, body and soul into her program. Every woman is at their own level of fitness, health status, age, etc., and Marie individualizes all of our workouts based on what we need.
I realize I am the only one that can make these changes in my health, fitness and overall well being, but without Marie I would not be where I am today. I am very fortunate to have met Marie and Her Fitness program and am very dedicated to keep setting goals and sustaining them.
I recommend Her Fitness to all women that are ready to take charge of their overall health, fitness and well being.
Thank you Marie!!
- 3 cups shredded chicken
- 2 cups diced apples
- 6 cups finely shredded purple cabbage
- 1/2 cup packed mint torn into pieces
- 5 pieces well cooked AIP approved crispy bacon chopped
- 1/2 cup extra virgin olive oil
- pinch salt
- 1 tbls lemon juice
- 1/2 avocado
- 1 tsp lemon zest
- Shred chicken. I used rotisserie chicken, but you can use roasted, boiled or baked chicken. Also use any part of the chicken (thighs, breast, leg meat).
- Slice core out of apples and dice apples into 1/2 inch sized pieces. I left skin on apples.
- Slice cabbage in half and cut away white core. Cut in half again and very thinly slice cabbage. I used a small head of cabbage, so you may not need a full head to get 6 cups of shredded cabbage. Use any extra cabbage you have in another recipe.
- Trim stems off of mint and finely shred leaves with your hands.
- Bake bacon in oven on a cookie sheet at 400 degrees until crispy. You will need a cookie sheet that has a rim around the whole thing so the bacon grease won’t drip.
- To make dressing, I used an immersion hand blender, but you can use a regular blender too. Add avocado, olive oil, pinch salt, lemon juice and zest. Blend until smooth; about 1 minute.
- In a big bowl, add cabbage, mint, apple, bacon, chicken. Toss well. Then add all of dressing and toss again.
- ¼ cup extra-virgin olive oil
- 1 lemon, juiced
- 1 tablespoon apple cider vinegar
- ¼ teaspoon ginger powder
- ¼ teaspoon sea salt
- 4 cups arugula
- 1 large or 2 small grapefruits, peeled and sectioned
- 1 fennel bulb, sliced thinly with a mandoline or sharp knife
James is 8 years old. Two years ago he was diagnosed with Type I Diabetes. Type I diabetes is an incurable, life-threatening disease in which the pancreas does not produce insulin.
James relies on a pump, which he must wear all day, every day. He endures 10-15 finger pricks per day to check his blood sugar and receives multiple injections of insulin.
James cannot eat a single bite of food without asking, he cannot go anywhere alone and he needs to be checked several times a night.
We are raising money so James’ family can buy him a service dog. Roman, a chocolate lab, can detect high and low blood sugar levels.
Roman will cost the family $7000. My goal is to raise a minimum of $500.
Imagine if your child had a condition in which he could die at any moment because his blood sugar went too high or too low. You send him off to school, he’s out of your sight and you don’t know what’s going on. You put him to bed at night, but you can’t sleep because you check him constantly throughout the dark hours. He wants go on a school trip, but how will he get care if his blood sugar goes too high?
Now, imagine your child has a service dog that knows before you, before your child, before you check his sugar level. You feel more secure, your child can be more independent. Your child can have a chance at a more normal childhood.
Please come tomorrow and show your support by bringing a friend and just being there. James’ mom, Shari, will be working out with us!
Saturday, March 21
P.S. Jamie Gunderman, with Premier Designs Jewelery, will be with us and proceeds from sales will be donated! Easter and Mother’s Day are just around the corner!
The bird dog is a fundamental exercise for the core and it’s often performed incorrectly. It’s difficult to feel that you are misaligned so use a mirror or get coaching. Beginners can get better at this exercise and advanced fitness enthusiasts can use it as a warm-up and to “groove the pattern” of proper nureo-muscular function.
I have some exciting news!
We’ve changed our business name! Our new name reflects what we really do – work exclusively with women who want to get healthy, fit and strong !
Fitness should be fun, inspirational and make you feel great – not beat you up, intimidate you or have you doing tons of poorly performed push-ups with bad form!
Her Fitness is about creating a supportive environment where you feel comfortable to be yourself and get professional, top-notch and current fitness coaching techniques so you get what YOUR body needs while staying injury-free.
The web site will be coming soon!
At Her Fitness, I’ve integrated the Functional Movement Systems philosophies into our program design. Our beliefs and methodologies have been based around these training systems for quite some time.
I believe that this form of screening and standardizing movement is essential for safe, timely, effective results.
In order to better understand the premise of where these beliefs stem from, let’s take a look at some of the rules that Functional Movement Systems are based around.
- Pain should not be present while performing basic bodyweight movement patterns. If there is pain associated with these basic movement patterns, movement patterns will be compromised and substantially increase the likelihood for developing further injury to the site of pain. Also, this could lead to a secondary injury from the body compensating to avoid the pain or restricted movement.
- Having multiple limitations within several basic movement patterns, even if they’re pain free, can create compensations and general weaknesses that may lead to a greater likelihood of injury.
- Basic unilateral movement patterns should be symmetrical on both right and left sides of the body.
- Fundamental and basic movement patterning should precede performance related activities.
- Basic before Complex, Stable before Unstable
Foundational movement patterns need to be assessed before we can create a program designed to fit each individuals needs. Our goal at Her Fitness is to provide the best personal training services in Flemington. Using the Functional Movement Screening Systems, we were able to establish a solid baseline screening system to better help manage and prevent injury to the musculoskeletal system. Also by establishing a baseline scoring criteria, we will be able to monitor and track progress to ensure that the right program is being implemented.
All of this screening, assessing, and implementing the right mix of corrective exercises into the programs are going to help keep our clientele safer and healthier for long periods of time. We realize that injuries are going to happen. However, it’s our job to reduce the likelihood of injury. After all, if someone gets injured during training, their outlook and thought processes about exercise can be compromised for the rest of their lives. Exercise should be enjoyable…Exercise should be well thought out and serve a purpose…Exercise should help you meet and exceed your goals…Exercise should help improve movement patterns and make daily activities more enjoyable.
This training philosophy is the foundation of our group personal training program design at Her Fitness. Sometimes, we have to remove exercises from the program when an individual has a faulty movement pattern. The reason for this all stem back to these five rules. It’s our job to get results and keep you injury free. It’s all about the quality of the movement, not the quantity.