Friday, March 27, 2009

30 Minute Fit

There is a new class at Scott Fitness and I am the instructor.

It's Tuesday nights at 8pm at SF 1.5
This class is awesome and has proved to be an ass kicker the last 2 weeks.

First, this is a class that changes every single week. My hope for changing the format is so that the attendants (that's you!) are inspired to mix part or all of this routine into their own weekly workout. 
Also, since the class is continually changing your body is changing too. Doing the same thing over and over and over and over again will not give you the results that constantly changing your workout does....and you won't get bored either.

The first week we did sets of push ups, squats, skull crushers and an ab sequence. 
Last Tuesday we did one minute intervals of pushups, burpees, crab walk, squats, etc.

Come see what we'll do next week!

See you there.

Wednesday, March 18, 2009


I had a client tell me recently that he started keeping track of his calories in an online calorie counter. I think those are great and there are many to choose from...if you want to know more about them, just ask. he showed me his daily calorie intake and this is basically how it read.
breakfast: poptart
snack: soda
snack: soda
snack: candy bar
lunch: subway while I am happy that he is now in the world of counting calories...I would say incorporating whole foods is a must. I think he only had consumed 800 calories so far that day....but it was 800 calories of NOTHING. Where are the vegetables? fruit?
I see sugar and processed meat....and more sugar...I am not saying you should never have a candy bar, but sandwich the candybar between two salads and I'll allow it.

So he may be staying within his calorie window for the day, but he is not putting anything good into his body.

The quality of the food we eat is very important. I don't even agree with the reports that show you the 'healthier' options at a fast food restaurant. Fast food should not be considered is made up of all things bad. Sugar, high fructose corn syrup, salt, etc etc etc.

So take a closer look at your daily menu...Are you consuming mostly whole foods or processed foods?

Saturday, March 14, 2009

Good to Know

Top ten worst foods of 2009

by FatFighterTV, on Tue Feb 24, 2009 12:20pm PST

From an astonishing amount of calories to several days' worth of fat in one meal to over the top levels of sodium, this is one place you don’t want to see any of your favorite foods.

Every year, the Center for Science in the Public Interest (CSPI) comes up with its list of the Top Ten Worst Foods and I always look forward to it. Once in awhile I find out I’ve enjoyed one of the “worsts” (and stop immediately!). But this year, I’m happy to report I have not indulged in anything on CSPI’s list for 2009.

1. Pepperidge Farm Roasted White Meat Chicken Premium Pot Pie - There are 510 calories and 9 grams of saturated fat in this baby. Oh wait - that’s just for half a pie. The whole thing has 1020 calories and 18 grams of saturated fat.

2. Romano’s Macaroni Grill Spaghetti and Meatballs with Meat Sauce - This dish will set you back a staggering 2,430 calories and nearly three days’ worth of saturated fat (57 grams) plus 5,290 milligrams of sodium - more calories and saturated fat than two Macaroni Grill Tuscan Rib-Eye steak dinners.

3. Progresso Traditional, Vegetable Classics, and Rich & Hearty soups - Half a can averages more than half of a person’s daily quota of salt. Instead, CSPI says try Progresso’s Health Favorites reduced-sodium soups with up to 50 percent less salt. Also, see: Hidden sodium in foods you wouldn't think to check.

4. Dove Ice Cream - A half cup has about 300 calories and an average of 11 grams of saturated fat - that’s half-a-day’s worth of the bad stuff. You may be better off with these 5 frozen treats under 100 calories.

5. The Cheesecake Factory Chris’ Outrageous Chocolate Cake - It’s layers of chocolate cake, brownie, toasted coconut pecan filling, and chocolate chip coconut cheesecake. CSPI found each five-inch-high slice weighs three-fourths of a pound and has 1,380 calories, 32 teaspoons of sugar, 33 grams of saturated fat and 5 grams of trans fat. Yikes!

6. Smoothie King’s Grape Expectations II - It’s one of Smoothie King’s “Snack Rights” with 550 calories in the 20-ounce size and 1,100 calories in the 40-ouncer. Proof that not all smoothies are good for you (but these are).

7. Pop Secret Movie Theater Butter Popcorn Snack Size Bags - Just one snack-size bag has 11 grams of bad fat, 7 of which are trans fats. Instead, CSPI says choose Orville Redenbacher’s Smart Pop or Smart Balance Smart ’N Healthy - both are made with no partially hydrogenated oils. Also, see this review of microwave popcorns from Consumer Reports.

8. The Starbucks Venti (20 oz.) Caffè Mocha with whole milk and whipped cream has 450 calories and 13 grams of bad fat - more like a Quarter Pounder with Cheese in a cup. But you can lose all the bad fat and all but 170 calories if you order a tall (12 oz.) with nonfat milk and no whipped cream.

9. Chipotle Chicken Burrito - With rice, pinto beans, cheese, chicken, sour cream, and salsa, you get 1,040 calories and 16-1/2 grams of saturated fat - the same as three Subway Steak and Cheese 6-inch Subs. Plus the burrito comes with 2,500 milligrams of sodium! Ordering it without cheese or sour cream cuts the saturated fat to 3-1/2 grams, but you still end up with 810 calories and 2,300 milligrams of sodium. Ay Caramba! Here's another burrito that will shock you.

10. Cold Stone Creamery’s Gotta Have It Founder’s Favorite - 12-ounces of ice cream, pecans, brownie pieces, fudge, and caramel adds up to a whopping 1,600 calories and 42 grams of saturated fat. That’s about the same as five single-scoop ice cream cones. And watch out before you have this frozen concoction.

Friday, March 13, 2009

Group Fitness

I have some very exciting news to share.

First, I am teaching a new class at Scott Fitness on Tuesday is right after the 60 minute spin class I teach. This one is 30 minutes of weights. It's gonna be a butt kicker...The format will change every week to keep your body and mind guessing.

Second, I am now exploring the possibilities of small group fitness. This is a group of no more than 4 who all train together for the same price as a single session. Sounds like a great deal to me...Train one on one and it's $40 an hour at Scott Fitness or get some friends together and split the $40 among you.

Wednesday, March 11, 2009

I Workout

I do take pride in being a regular person.
I am not the kind of trainer that will get you ready for your fitness
competition or bare her belly during a workout.
I am a regular person.

I workout to be healthy.
I workout because I love the way it makes me feel.
I workout because it motivates me.
I workout because that's my alone time.
I workout because it strengthens my bones.

I also want to eat junk food sometimes.
This is the body I have from that combination and I am ok with that.

I hope, in this way, people and clients can relate to me on a more humanistic level.

Saturday, March 7, 2009


I love when the weather gets warm....and it has been warm for days.

This allows for several things to happen:

1. Longer walks with the doggie
2. Yard work

I am just generally happier in the Spring, Summer and Fall....which might be attributed to increased activity or warmer weather...or both.

Either way I am happy happy happy....excited to get these arms toned for tank top wearing.

Wednesday, March 4, 2009

Day 1: Cereal Vortex

Let me share some things with you as I begin my day on the right track.

1. I love cereal.
2. I like to mix 2 kinds of cereal in one bowl.
3. I eat cereal several times a day.
4. When it comes to eating cereal, it is impossible for me to follow the serving size.

Cereal is possibly my most favorite food. I like the super healthy ones full of fiber, and the sugary ones, of course. However, I hardly ever let myself indulge in the sugary kinds.

What I do, however, is get sucked into the vicious cycle of cereal eating, a cereal vortex, if you will.

I pour cereal to the brim of the bowl, pour in the soy milk, eat the cereal, add more cereal to the remaining milk, add more milk to the remaining cereal, etc etc etc.

Today I will follow the recommended guidelines: a 1 cup serving.

Yes I will.

The Beginning

Hi! I wanted to start a blog for several reasons.

First, let me say that I know the pressures associated with being thin and I struggle with them everyday...because it is much easier to eat a cookie than run on the treadmill. I know this.

As a personal trainer, I need to stay fit, and as a person in this world, I want to stay fit, but I also live with my unfit boyfriend (temptation 1), I like to go out to eat (temptation 2), I moonlight at a restaurant (temptation 3)...etc etc etc.

I want to connect with other people who have these same struggles.

I want to share fitness information with you, that is meant for real people in the real world.

This is my journey.