Body BaYou

Boot Camp Week!

2010-03-15T09:52:00.002-05:00

Boot Camp starts this Wednesday! Here are a few ways you can prepare for D-Day:

Drink at least 8 full glasses of water every day
Jumpstart your metabolism by eating fresh, naturally grown, non-processed foods
Begin stretching for 10 minutes in the mornings to get your muscles relaxed and your blood flowing
Take it easy. Don't lift weights this week prior to day one so that your muscles will be untouched and ready to rip!
Always have a pre- and post-workout meal. Before boot camp, eat at least an hour before. Leave enough time for your food to settle and digest. Eating 30 - 45 minutes before a hardcore workout will lead to your meal hitting the floor (if you know what I mean). The best pre-workout meal that I know of is wheat toast with peanut butter and bananas on top. Post-workout, drink a low calorie protein shake or eat a meal that consists of lean protein, veggies, and whole grains.
Get ready to have some fun and meet wonderful people all looking forward to the same goal - to improve their lives with exercise and healthy eating!

If you have any questions prior to Wednesday, email me at sarah@bodybayou.com

Here's a run down again of what you need to bring:

There are only three pairs of dumbbells that you need and they can be purchased at any fitness store for a great price!

:: light weight dumbbells for shoulder and triceps exercises
:: medium weight dumbbells for bicep exercises
:: heavy weight dumbbells for lower body exercises

Each weight depends on your current strength ability. So, choose weights that are a bit challenging.

Don't forget to bring your own water bottle, workout mat or towel, workout clothes/shoes, gloves (for those who like to keep soft hands), jump rope, positive attitude, ability to put forth some effort, commitment to show up 2-3 times a week, and the desire to work hard to combat obesity and achieve the fitness results you want!

Boot Camp Teaser #2

2010-03-03T11:56:00.000-06:00

Get ready people!

Boot Camp - What is in it for you?

2010-02-17T09:59:00.003-06:00

At Body BaYou's Fitness Boot Camp a fun, friendly environment is not the only benefit you'll receive. You will be measured on start day and end day of every 6 week boot camp. You will receive nutrition advice, weight loss, loss in inches, muscle tone, workout variety, stretching, agility, increase in speed, better coordination, increase in flexibility, better health, better sex, stronger body, better mood, more stable frame of mind, confidence, decrease in high cholesterol, lower blood pressure, lower dependence on medication, increase in stroke volume, decrease in low back pain, stronger core, lower heart rate, better fitting clothes, team training, motivation, and RESULTS! Need even more reasons to join my boot camp? Here are 20 proven health benefits of exercise.

Fitness boot camp will begin March 17th and will last for 6 weeks. All fitness levels are welcome. The days and times are as follows:

Wednesdays and Thurdays at 6PM
Saturdays at 9AM

HIGHLAND ROAD PARK

Cost is only $100!

I lowered the cost $50 so you can invest in dumbbells to give you even greater results.

There are only three pairs of dumbbells that you need and they can be purchased at any fitness store for a great price!

:: light weight dumbbells for shoulder and triceps exercises
:: medium weight dumbbells for bicep exercises
:: heavy weight dumbbells for lower body exercises

Each weight depends on your current strength ability. So, choose weights that are a bit challenging.

Don't forget to bring your own water bottle, workout mat or towel, workout clothes/shoes, gloves (for those who like to keep soft hands), jump rope, positive attitude, ability to put forth some effort, commitment to show up 2-3 times a week, and the desire to work hard to combat obesity and achieve the fitness results you want!

Online Coaching

2010-02-15T08:15:00.012-06:00

Don't have the time or schedule to meet one-on-one with a personal trainer? Why should you be left to achieve your fitness goals alone? Body BaYou now offers online coaching and personalized workout plans to help you achieve your fitness goals.

The Anytime Package allows you to exercise with my personalized workout logs whenever you want, wherever you want. With the Anytime Package you will receive:

Free assessment
Free body fat measurements
Personalized workout plan for 4 weeks with exercise demonstration
Online coaching and support

All for only $100

The Home Package allows you to workout with personalized workout logs at your home. With the Home package you will receive:

Free assessment
Free body fat measurements
Personalized workout plan for 4 weeks with exercise demonstration
Home gym equipment including but not limited to dumbbells, resistance bands, medicine balls, balance ball, etc.
Online coaching and support

All for only $200

Contact Sarah at sarah@bodybayou.com for more details.

Body BaYou Fitness Boot Camp

2010-02-10T15:09:00.007-06:00

Boot Camp Teaser

2010-02-05T11:22:00.008-06:00

Alright everyone! Get excited because March kicks off my next fitness boot camp! What I want you to do is begin clearing your Wednesday and Thursday nights and Saturday mornings, because you are not going to want to miss this. This is a HUGE opportunity for you to take your health to the next level and beyond.

My favorite thing about boot camps is the group environment. It's fun and it's super motivating because you have your teammates rooting for you all the way!

Fitness boot camp will begin March 17th and will last for 6 weeks. All fitness levels are welcome. The days and times are as follows:

Wednesdays and Thurdays at 6PM
Saturdays at 9AM
Independence Park
Cost is only $100!

I lowered the cost $50 so you can invest in some dumbbells to give you even greater results. I'll go into more detail later.

There will be a minimum of 5 participants and a maximum of 20 participants, so reserve your spot now!

And here are just a few of the things we will be incorporating into our workouts to get you the best results possible!

And here's a sneak peek of one of the crazy moves I guarantee you have never done before! This will leave your core screaming for more!

2010 Races - Join in on the fun!

2010-01-25T10:37:00.005-06:00

Every year people gather together to run. Some run for a cause and some run for the competition. Either way, it's all meant to get you off your butt and into some fun!

Here are just a few of the races that are going on this year. If you know of more, feel free to comment and I will post them. Sign up, be active and HAVE FUN!

Race for the Cure

Mardi Gras Mambo

Rocket Chix Triathlon

Crescent City Classic

Gulf Cost Adventure Racing

Mardi Gras Marathon

NOTC

Miscellaneous Races

If you need training advice or coaching for these races, contact me at sarah@bodybayou.com. I'll see you at the starting line!

Bogus Diets

2010-01-05T16:46:00.003-06:00

I'm very careful when I use the word "diet." For some, a diet is a temporary restriction of foods, which in some cases helps you lose weight. But these diets below are bogus! People think that cutting out all types of foods and drinking strictly lemon juice or eating strictly cabbage soup is going to do the job. FALSE! It will only cause your body to store the fat because it thinks it's starving...which is completely true! Our bodies are smart. It goes into survival mode if we deprive it from nutritious and wholesome foods. Forget diets, forget the latest fad. Simply just make a change in your eating habits and increase your daily activity and you will see your weight loss results come quickly. This is the only way weight loss and weight management will be successful.

So, stay away from these bogus diets:

1. The Cabbage Soup Diet

The title is self explanatory: the dieter's survival is based on a constant intake of cabbage soup. Even on the Cabbage Soup Diet website, red flags are evident. The first being the opening words on the homepage, warning that the diet should not be used long term and that followers of the Cabbage Soup Diet have felt light-headed, weak, and have suffered a lack in concentration. The second red flag appears in the suggested seven day menu. Each day, the dieter is instructed to "stuff themselves" with a different food group. How about a little "moderation?" The third warning lies in the "Health" section of the website, warning the dieter that the diet lacks "complex carbohydrates, proteins, vitamins, and minerals," all of which are necessary for your body to function properly.

2. The Grapefruit Diet

The Grapefruit Diet functions the same way as the Cabbage Soup Diet; both are only successful because they deprive the body of calories, but at the same time leave out essential nutrients that keep you alive and healthy. The Grapefruit Diet claims to allow the dieter to eat a wide array of foods that they would not think possible, but as long as you follow your meal with half a grapefruit, you will lose weight. This claim is both startling and far-fetched. As predicted, and mentioned on the website, the Grapefruit Diet is dangerous. The Grapefruit Diet website suggests that the diet may lead to dehydration due to the low amount of calories and high levels of caffeine involved. The restrictions in this diet also make it an incredibly difficult and unlikely regimen to follow.

3. The Hallelujah Diet

Developed by Rev. George Malkmus, the Hallelujah Diet is mainly comprised of organic raw fruits and vegetables, and the miracle worker of this diet: barley juice. Because the Hallelujah Diet strictly prohibits meat and dairy, the barley juice is meant to fill that vitamin and protein void with its high nutrition content. While not necessarily depriving the dieter of essential nutrients, the Hallelujah Diet's highly restrictive nature makes this diet hard to live on and therefore, not ideal.

4. The Martha's Vineyard Detox Diet

The regimen alone explains why this diet is both dangerous and bogus. The diet is meant for the short term, "lose 21 pounds in 21 days," where the dieter survives on highly nutritious cocktails, a short list of raw vegetables, and soup. According to the itinerary for the Martha's Vineyard Detox Diet Retreat, dieters enjoy a breakfast of "detoxification cocktails." Hourly cocktails follow until lunch where an assortment of raw juices are available. Dinner is slightly more filling, with the option of nutritious soup. What can be described as a mild eating disorder, surviving on nutritious cocktails and juices will only deprive your body of nutrients and the minute you begin to eat normally, the weight will pack back on.

5. The Apple Cider Vinegar Diet

Once used as a cure for Scurvy amongst American soldiers, apple cider vinegar is now used as an appetite suppressant amongst dieters. According to various evaluations of the Apple Cider Vinegar Diet, the diet touches that fine line between a dangerous and regular diet. The most dangerous part is the apple cider vinegar itself, which when taken in the recommended doses of 3 tbsp gets dangerously close to the point of damaging your stomach due to its high acidity. However, the diet's regimen includes eating in moderation and daily exercise, which is most likely why people lose weight on this diet, not the apple cider vinegar. It is still unclear as to whether or not the vinegar actually assists you in losing weight at all, apart from making you so sick that you don't want to eat anything at all.

The Importance of Breathing

2009-12-15T11:27:00.010-06:00

"Don't hold your breath!" "Keep breathing!" I say this quite often to my clients. I kind of laugh too because it's funny that I have to remind my clients to breathe.

Anyhoo, exhaling while performing a concentric movement (muscle shortening) and inhaling on the eccentric movement is so important. If you care to learn the logistics, then read on. If you trust my statement, then you're good to go. Just remember to breathe.

Here's why maintaining patterned breathing is important:

Breath holding during training is called a Valsalva maneuver. It involves the closing of the glottis (the flappy-type thing that controls air into the vocal cords), an increase in intra-abdominal pressure, and an increase in intra-thoracic pressure (chest cavity). This causes the air trapped in your lungs to become quite pressurized, and it restricts venous blood return. This, in turn, decreases the cardiac output (the amount of blood the heart kicks out in a minute), and subsequently creates an increase in blood pressure. All of this can contribute to that dizzy feeling you get after finishing an intense set, and thus, des no good whatsoever. So simply stated, don’t do it.

Something that can be considered opposite to a Valsalva maneuver is hyperventilation. Hyperventilation can be induced by exercise anxiety or respiratory disorders, which create an increase in breathing that is well above what the body needs. This causes carbon dioxide levels to drop significantly, which can lead to light-headedness or unconsciousness.

Carbon dioxide levels are tightly regulated within the blood, so the body responds in different ways to even the slightest variations in these levels. An increase in carbon dioxide (which creates increased acidity in the blood – bad), with no adjustments made by the body creates that panicky feeling of being short of breath. This is referred to as dyspnea and can be caused by poor respiratory muscles.

Well that’s all fine and dandy, but why is it that we stress exhalation on the concentric phase (muscle shortening)? There are very few studies on this (in fact, I couldn’t find any). The best explanation that I can think of would be that is simply feels more natural. If you were to inhale when you were supposed to exhale, blood pressures would not differ, but your heart rate response would increase as compared to exhalation. In addition, it’s easier to grunt out that last rep when you’re exhaling. But for now, it’s just best to listen to your trainer. Happy grunting!

More info found here

REMINDER: New Year Packages are Available!

2009-12-14T09:39:00.003-06:00

Designs by Kristy

2009-12-11T22:36:00.004-06:00

If you haven't noticed, my site looks pretty awesome (if I may say so myself). It's all because I went to Kristy. She did a great job with taking my blog to the next level and allowing me to add more things to it (check out the navigation bar above). She kept it sleek and simple, just the way I like it. She does personal blogs, blogs for businesses, and other design work like invitations and Christmas cards. Check out her website for her work.

Have a great weekend!

And the winner is!

2009-12-11T11:57:00.003-06:00

ERIN!!

CONGRATULATIONS! I will contact you to set up our session.

Thanks to the rest of you for posting your comment and if you are in need of a personalized fitness regimen, shout me a holler!

Thanks,

Win a FREE session with Body BaYou Personal Training!

2009-12-08T12:59:00.010-06:00

Get a jump start on your New Year's Resolution by winning a FREE SESSION with Body BaYou Personal Training. No purchase necessary!

How do you win? Answer this simple question and one person will be randomly selected to win.

Are you external or internal? Care for me to explain? Alrighty then.

External people let outside circumstances play a role in the end result. Let's say you wanted to go running but it starts to rain, so you cancel your run. You just let an outside circumstance determine weather or not you will go running (no pun intended) .

Internal people set plans and keep them. They do not let outside circumstances determine the end result. Let's say you want to go to dinner and a movie with a friend, but your friend cancels with you. You still go eat out by yourself and then drive to go see the movie. You are an internal person because you didn't let someone or something else determine your plans (even though it might be awkward to eat and watch a movie by yourself - but, good for you!).

In my opinion, neither is right or wrong, good or bad, but I strive to be an internal person. I'm not an expert at it, but to be an internal person is one of my biggest goals!

So, are you internal or external? Give an example of how you are so.

I'll announce the winner soon!

Much luck,

Sarah

Lots of New Things Going On

2009-12-07T14:11:00.003-06:00

One of the things I like about running my own business, is... running my own business! I'm my own boss, I say what goes, and I get to make changes freely. One of the things that I finally got around to was creating a domain name - an essential to any business. So, now you can simply type www.bodybayou.com in your URL and it will direct you here (may take a few days to fully switch over) and you can also email me at sarah@bodybayou.com now as well.

So, there you have it. New Body BaYou in every since of the way.

To your health,

Sarah

New Year...New Body by You

2009-12-03T21:58:00.002-06:00

I have a HUGE New Year's Resolution special going on right now. I'm giving away FREE sessions with the purchase of one of my promotional packages. Check out the flyer below and email me at bodybayou@yahoo.com to begin achieving your 2010 New Year's Resolution of living a healthier lifestyle.

New Logo

2009-12-02T21:44:00.005-06:00

Here's the finished product! Thanks to Jenny Gilbert. She did a great job taking what I wanted and making it way cooler. With this logo, I wanted to stand out. So many fitness logos have dumbells or a little cartoon man for the avatar. I did the little cartoon man, and I'm done with it. I wanted something completely different from the norm and think Jenny did a great job incorporate my favorite colors, keeping it sleek, symmetrical, and hopefully pleasing to the crowd. It definitely screams Sarah Miller and I'm so thankful I have such a talented and creative friend who I can go to for future business needs.

Thanks Jen!

Get Excited!!!

2009-11-30T16:47:00.007-06:00

It's December!! Well, almost. Seven more hours and it will be. I am a total dweeb when it comes to Christmas. The first time I heard The River playing Christmas music (3 weeks ago) my eyes perked up and I smiled ear to ear. I just love Christmas. Everything about it.

And because I love Christmas so much, I'm running a special the entire month of December. You'll see what it's all about soon. I mustn't ruin it for you now. Let's call it your Christmas gift. :-)

Anyhoo, new things are happening at Body BaYou. I am making my final decisions on a new logo (super cute), and will be doing a lot of new changes with this bland blog of mine.

Speaking of new...the New Year is the time to start with a clean slate. Some might have resolutions to stop smoking, stop cursing, stop spending so much, I don't know. You name it, I'm sure it was a New Year's resolution of someone's at some point. But, what if your New Year's resolution was actually accomplished? Wouldn't that be the most wonderful thing! What a great feeling. Well, this year, if your goal is to live a healthier lifestyle, I've got you covered. I would love to help! But, you at least gotta see my New Year's Promotion first... it will save you lots of money!

I will update before the end of the week so be on the lookout!

In good health,

Sarah

Thanksgiving Feast = Nap Time!

2009-11-25T10:48:00.006-06:00

Thanksgiving is a wonderful holiday to spend time with the ones we love, express the many things we are all thankful, and consume a lot of food.

I want to challenge you, and myself, to take care of your body this Thanksgiving season. Here are a few ways we can not overload ourselves tomorrow:

If you see many things that you know you will want to eat, or try for the first time, keep your portions small. Try one spoon full for each food item.
Drink water with your meal instead of soft drinks or alcohol.
Try not to feel pressured into eating dessert just because others are doing it.
If you want dessert, eat it with your meal and not after. That way, you aren't consuming way more than the button on your pants can handle.
Try to keep the conversation minimal while eating so you will avoid automated fork-in-mouth syndrome.

Best of all, have fun with this challenge. Try to make this Thanksgiving the healthiest one yet. Make it a game. See how healthy you can be tomorrow. Don't overload your body. It might seem wonderful at the time to eat all the food you want, but what do you think causes the afternoon nap? An overload of fat, carbs, and sugar. The reason we tend to feel sleepy afterward is because our bodies can't handle the amount of calories we just forced it to consumed. So it let's us know it can't handle it by shutting down.

So, eat to your health, make memories with your family, and be Thankful for the body that God gave you. Treat it well :-)

Have a wonderful Thanksgiving!

-Sarah

What color are you?

2009-11-10T14:28:00.002-06:00

Yellow? Dark Yellow? Clear?

Confused? I'm not talking about your skin color, I'm talking about your urine (aka wizz, aka pee, aka piss). Have you looked at your urine lately? That was an awkward question. But, seriously. Have you? Have you noticed what color? Odor? Am I grossing you out yet?

If your urine is light yellow to clear, you're doing great and are drinking a good amount of water. If your urine is dark yellow you seriously need to drink more water because this means you are dehydrated. "But I don't feel dehydrated, Sarah." Well, not feeling it doesn't mean you aren't. The color of your urine is a direct indication of your hydration level. That is the first sign. Then comes thirst, irritability, headaches, dizziness, weakness, nauseous and decreased performance.

"I don't drink water, but I drink other things that have water in it like carbonated drinks and stuff." Shyeah, I've heard that comment before. Carbonated drinks also have sugar, high fructose corn syrup, caffeine (which is a dehydrator), and other things that are not healthy. Water is simply pure!! It contains no other additives that direct concern. No artificial flavors, no sugar, no caffeine.

Challenge yourself to drink more water. If you work an 8 hour shift at work, drink a glass or bottle of water every hour. When you're watching tv, drink water. When you're out on a date, drink water. Water not only hydrates your body, but it clears your skin, it helps you to feel fuller so you don't over eat, it helps you maintain a healthy weight, and it just simply feels better than a carbonated, acidic drink!

So, drink up. Drink to your health... and make your pee clean!!

Weight Loss 101

2009-10-21T15:04:00.004-05:00

A wonderful friend showed me this article written by Catherine Wilbert, ND. Catherine is a Doctor of Naturopathic Medicine, nutrition consultant & is a nationally recognized wellness expert.

I'm not going to try to re-word what she has written, as it is written perfectly! I agree with most of what she says on what it takes to efficiently lose weight. I learned through my certification, that while cardio in the morning on an empty stomach is great, it's also hard to finish your routine because of the lack of energy. Therefore, it could possibly leaving you lightheaded and prone to passing out. But hey, this woman is a doctor and she's done her studies. So, below is her article. Enjoy :-)

Summer is here, and if you haven’t yet made that commitment to a fitness program, the thought of shedding a few pounds to look good in those shorts or that bathing suit, may be just the encouragement you need.

So with time of the essence, (immediate gratification being a must, with a trip to the beach just around the corner) what type of program do we embark on. For most, the seemingly obvious solution would be to cut back on the meals and start doing cardio – and lots of it.

And as much as this may sound unpleasant (at least to most of us), it’s bound to burn up that extra fat, leaving us lean and toned, ready to show of those abs, right? Wrong! The good news is that these myths about weight loss are just that – while you do need to cut calories and increase activity to loose weight, there is a better, healthier, and more efficient way to do it.

First of all, embarking on some crazy fad diet that severely restricts calories may initially produce results, but in the long run will actually slow down your metabolism. Eating more frequent meals throughout the day will actually boost your metabolism. The key is better food choices, balanced meals and portion control.

What about exercise – what kind and how much? While it may feel like running on the treadmill for an hour (while you are dripping with sweat) is burning tons of calories, it’s only burning calories while you are exercising and for one to two hours after. If you really want to lose fat – and keep it off — the best way to do it is with weight training. Weight training is the single most effective way to permanently increase your metabolism. The more muscle you have, the more fat you burn all the time – 24hours a day, 7 days a week — not just one or two hours when you’re exercising, but every hour of every day, whether you’re exercising, eating, sleeping or sitting at your desk. Pound for pound, muscle burns 25 times more calories than fat. One pound of muscle can burn 30 to 50 calories in a day, or 350 to 500 calories a week. One pound of fat only burns two a day or 14 in a week. So, if you build just five pounds of muscle, that’s equivalent to burning 26 pounds of fat in a year.

The evidence is right in front of you in the gym. Notice the number of overweight people who do hours of cardio on the treadmill, in aerobics classes, or on the bike – or worse, all of the above. The same people, on the same program for months, maybe even years, with no noticeable results. Then, compare them to the physiques in the weight room. Ask some of those people who look the most fit how much time they really spend in the gym – it’s much less than you think. The results produced by weight training are much more effective. And if your own research isn’t convincing enough to back up these claims, consider a Tufts University study that showed strength and resistance training can increase metabolism by seven percent, and promote significant changes in body composition. Scientists calculated the higher metabolic rate meant that resistance trained subjects burned an average of an extra 354 calories per day. The final result was that weight training produces an increase in lean body mass and a decrease in body fat by a permanent increase in metabolic rate.

What about the scale? Throw it out! Yes you may end up weighing the same or even more because muscle weighs more than fat, but remember, muscle takes up less space than fat. So, ultimately, you will be small, firmer and toner; and your clothes will fit better. That’s the true test. How you look and how you feel – not what the numbers on the scale say. And women, no, you become overly muscular. It’s just not possible – women don’t naturally produce enough of the hormones it takes to grow massive muscle. Weight training will, however, give you that tone look you’re striving for – you can’t burn fat off to see muscle tone that doesn’t exist. In addition, weight training is important to help prevent osteoporosis by building and maintaining bone density.

Timing is everything. If your primary goal for cardio, in addition to cardio vascular health, is to burn fat, the most effective time to do it is when glycogen stores are low, therefore, early morning on an empty stomach would be an optimum time since glycogen stores have been depleted throughout the night while you slept.

If morning isn’t an option, and you’ll be doing cardio in the same workout session as weight training, it’s better to do cardiovascular activity immediately following weight training because glycogen levels have also been depleted at this time. Not only will your cardiovascular exercise be more effective at fat burning, but your weight training session will be more effective and intense since you won’t have burned up all your ATP on cardio.

The key to successful weight loss is balance – in both diet and exercise. Weight training will help increase lean body composition and boost your metabolism, even while at rest. While cardiovascular activity will help muscles utilize oxygen more efficiently and promote overall good cardiovascular health. Remember though, too much cardio can actually burn valuable muscle tissue and losing muscle slows down your metabolism — which is obviously counter productive to your whole weight loss goal. And again, remember balance — allow your body time to recover from all exercise. Muscle tissue needs recovery time to repair and grow. So, don’t be afraid to take a couple of days off with no exercise and you will actually see better results.

NCSF Certified!!!!!!

2009-10-05T10:27:00.005-05:00

Ok, so I have to show off my certification seal. Yeah, that's right. I am officially a certified National Council on Strength and Fitness personal trainer. It's been a very long process, but all in all, now was the perfect time to become certified. I have learned a lot this year in preparing for my test. I learned a lot about personal training, but I think I learned more about myself. For the majority of my life I never believed in myself and didn't think I could ever accomplish anything great. But that's because I'm screwed up in the head. During this process, I learned that I have a certain style to studying and that I have to have a specific goal, or I won't complete it. If I wouldn't have scheduled my test, then I would still be "studying" for it. Thank God I have great friends who steered me in the right direction to just schedule it, ready or not, and prepare hardcore for it.

So, here's how my D-Day went for me. The time limit for the test was 3 hours and contained 150 multiple choice questions that were divided into subjects. I had enough time to go through all the questions again, and go through the ones that I marked as unsure. After that, I still had 30 minutes left. There it was, the button labeled "End Test" in the lower right hand corner. I scrolled my mouse over it and just sat there. Before I could press that button, I had to say one final prayer (the Lord and I kept our conversation going throughout the test). I closed my eyes, put my head in my hands, sighed and just sat there. Then thought, well, I did all I could do. I know all I know and just need to end this thing. So, I click "End Test". The screen goes white and I sit there in anticipation. "...processing..." then the results. "PASS!" Ok, so the exclamation point wasn't there, although it would have been cool for them to put it there. My jaw dropped, I smiled ear to ear and I started saying "YES YES YES" under my breath (there were other people taking tests so I couldn't scream just yet).

What a complete relief. I still find myself thinking I have to study and then it hits me. I don't have anything to study for anymore! I don't see how people do this study thing for 4+ years during college. Props to you!

But, I can finally say I accomplished something great (in my eyes), and I'm thankful for the title that I now hold. Certified Personal Trainer.

Thanks to everyone for your much needed support and love. :-)

Sarah Miller, NCSF <----- like the way that looks? hehe

Biggest Loser... Big Problem

2009-09-22T10:21:00.011-05:00

So, I took the liberty to actually sit down and watch the premier of The Biggest Loser the other night. I had always seen clips of the show but never actually watched a full episode. As I'm watching the show, I'm amazed at the contestants, their life stories, and how they went there to completely change their life. Some contestants' stories were about how they just wanted to live to see their kids grow up, and one was about how she lost their husband and kids in an instant. It's crazy what life experiences will do to a person physically and mentally. It's just a matter of knowing how to react to life situations in a way that is more important than the actual situation.

It was team exercise time on the show. Contestants were moaning and growning, crying, quitting, and some were really giving it all they had! It's great seeing people work that hard to lead a healthy life. But, there were some concerns of mine about how they went about losing the weight. I saw intense workouts for people who haven't worked out a day in their life. Some so intense that it could lead to heart attacks and strokes. In fact, after the first mile run on the beach, one contestant suddenly fell to the ground, mumbled some words while her eyes rolled back in her head, and fell unconscious. They air lifted her to the hospital, but never mentioned what was wrong. They just kept saying she'll stay in there for a few more days but she is recovering. Recovering from what? To me, it looked like a mild stroke! One of the first signs of a stroke is if the person can't articulate speech.

From then on, the exercising kept going, the contestants kept giving it their all, and Jillian kept screaming "F" bombs in their faces. When I heard her for the first time, I looked at my husband and said, "I would never be that mean to a client". NEVER! First of all, that client is another human being. That client does not deserve to be screamed at, made fun of, and verbally abused. One comment that really got my attention, is when Jillian told a contestant who is a father, "You know what I see when you quit? A DEAD FATHER!"

Not only was that completely uncalled for, but when the contestants were performing their exercises, their form was not corrected, which often leads to injury and muscle damage. In no exercise setting where the trainer is with the client should the client be performing exercises poorly. The trainer is to always correct and reposition the client so that injury will not take place.

I was just astounded by the show. The good and the bad. The extreme drama and the team effort. But, the whole purpose of the show is to see who can lose the weight the fastest. One contestant lost 28 pounds his first week. And when someone loses a healthy 8 pounds in their first week, the other contestants cringe as if that was not good enough. FOLKS, 1 to 2 pounds of fat loss per week is the most healthy way to go about changing your life! Yet, the show sees that as sub par.

Some contestants have admitted after the show that they starved themselves 24 hours before the final weigh in. They admitted to wanting to win so bad that they took their lives in their own hands and found ridiculous ways to lose those extra pounds. One contestant did the Lemonade diet where you put cayenne pepper and a few other things in lemonade to quickly lose the weight. This sounds like a lot of American diets out there. Alli is a diet pill that basically flushes (and I mean flushes) the fat out of your body and forces you to eat healthier if you don't want to be on the toilet all afternoon. Other fad diets that are detrimental to your health are those that call for extremely high protein and extremely low carbs. One like this is the Atkins diet. Check out this referenced site for why Atkins is bad for you. Fad diets are called "fad" for a reason. Because they are the "next new thing" that will finally get you where you want to be. Well, so everyone thinks. Folks, don't believe the lies that society continually throws in our faces. There are only two simple ways to go about leading a healthy life style... eat right and exercise. It's not a diet, it's a life change. Plain and simple.

Anyways, kind of got off track there a little bit.

To continue...although there are some things I don't agree with on the show, I do agree with the fact that it's a team effort, that these people are there to change their lives with the help of accountability and authority. I mean, the before and afters are astounding!

If you watch the show and are in the same situation where weight loss is your goal, don't be disappointed when you lose a 2 pounds a week. Two pounds is a huge number in the real world. The Biggest Loser is set on a camp. No kids, no distractions, no real life. In the real world, fat loss shouldn't look like it does on The Biggest Loser, nor is it something anyone should pursue.

For reasons why The Biggest Loser's weight loss method is dangerous and for stories from The Biggest Loser's winners, check it out here.

Americans on Acid

2009-09-15T08:31:00.006-05:00

Lately, I've been a hot mess. I haven't dried or straightened my hair in 5 days, I've been wearing flats to work (which is unusual for me), and I didn't wear makeup for the entire weekend.

On the other hand, I have been training for a half-marathon, I have a wonderful early morning client, I have been spending more and more time with my wonderful friends, and I don't miss a minute to hang out with my husband and make sure he's fed and loved. Having an exhausted husband come home from work with no food on the table... a big no no in our house. I enjoy making sure his tummy is satisfied after a hard day's work.

This month has been a lot about firsts for me. I ran my first 2 miles, consistently without stopping (never been a runner), had an entire orange (never been a fruit eater), and next month I will hopefully be a certified personal trainer for the first time in my life. This whole year has been about accomplishments for me. Check out my other blog here about my resolution recap. I wake up at 4:30 every Tuesday and Thursday morning to train a client. And when I get in bed the night before, I always pray for the Lord to wake me up and help me not be late!! He has definitely made sure that I'm faithful in my schedule, which makes me smile. Waking up early has always been a struggle for me. But, having someone depend on you to be there...well, it definitely helps!

Ok, on to the good stuff. I've been reading a book, an old book, called "the pH miracle for weight loss." This book is off the chain! I've been following this book and have already noticed a slimmer waistline in 3 days. To sum it up, the American diet consists of too much acid. When we eat too much acid, our bodies have to have a way to protect ourselves from that acid. How? By storing fat! So, in order to get rid of the fat, we must get rid of the acid and take on a more alkaline diet. Notice the word "Alkaline," does it seem familiar to you? That's right. Alka Seltzer. Think, what does Alka Seltzer do? It helps get rid of heart burn and acid reflux. Therefore, if our diet consists of alkaline food and drinks, then our bodies will simply get rid of the fat.

How do you obtain a more alkaline diet? Cut out acidic foods and drinks. Sugars, simple carbs, excessive meat, carbonated drinks, sugary drinks... got to go! Instead, eat food high in Omega 3's and 6's like avocados (mmm mmm), fish, flaxseed (wholefoods has flaxseed bread - very good) coconut oil, nuts, virgin oils, etc. Decrease processed foods and increase fresh veggies (either raw or steamed), fruits, and lean protein. If you don't like any of the aforementioned things, than you're screwed. Just kidding! There are tons of different Omega 3 pills, fish oil pills, coconut oil pills etc. that you can get to make sure you're getting these nutrients. Drink lots of water, but watch out, this water needs to have a pH level of 7.2. Tap water doesn't cut it, and neither does most bottled water. Instead we have to drink purified water with a few added ingredients to make it the perfect balance for your body. I'll get into that a bit more when I reach that chapter.

How much water? 1 liter per 40 pounds of body weight. Yes, you will pee a lot! But, that's a good thing. You are flushing out the toxins in your body and maintaining health and balance. The more pH balanced your body is and the more alkaline rich your body is, the more weight you will lose and the better your body will be in order to maintain your normal, healthy weight. This is not a diet. This is a life change.

In Greenland, people eat more fat than any other people in the world. Yet, heart disease, strokes, and cancer are virtually unknown among them. Their secret: omgea-3 fats (fish). Eating the right fat will lower your cholestoral and blood pressure, and reduce the plaque in your arteries. Women in Yucatan have no menopausel symptoms like American women do. Why? because coconut is a staple of their diet. Plus, their metabolic rates were 25% higher than people with similar profile living in the US. This diet is not about weight loss, it's about ridding your chances of disease, cancer, and health problems FOR GOOD!

So many American diets fail because we've been fooled into thinking we need to eat less fat. Fat is your friend. The good fat that is. Good fat is not found in hamburgers, fries, and cokes. Now we realize why American diets don't work. It's because we aren't looking at the main cause of fat storage. The main cause is acid. Rid the acid, rid the fat.

Oh... and check out my handsome puppy, Chongo.

Isn't he precious?

"That girl's got some child-bearing hips"

2009-08-20T09:22:00.006-05:00

My certification test is scheduled for October 3rd. It's 150 multiple choice questions and I'm allowed 3 hours and 30 minutes to complete the test. Sheesh!! I've got to keep correcting my mindset that this is not a mountain, it is a small hill and when I walk over that hill successfully, I will then see the beauty of my passion waiting for me to embrace! (haha.. ok that was a little mushy...)

{Clear's throat} Ok! Enough about me, let's get to what I learned the other night while studying.

Women, sorry to say, it's harder for us to lose weight. Men, shame on you for eating all the junk and not gaining one ounce!

The end!

Hold up... let's get into why this is true. But, first lets get into the different types of fat and how it relates to all this.

There are two different types of fat. Subcutaneous fat is fat located between the muscle and the skin. Veriscal fat is fat located around the organs.

Ladies, men have some downfall to being men, just as we do being a woman. Men generally contain more veriscal fat than subcutaneous fat. Veriscal fat is more detrimental to your health than subcutaneous fat is because it is located around the organs. However, when one contains too much subcutaneous fat, it is just as equally detrimental as veriscal.

Part of the reasoning why men tend to lose weight quicker is because they have less of the subcutaneous fat to begin with. Another reason, is that they have more fat burning enzymes around the areas below the waste. It is rare to see a man with the curves a woman has. Hence, why men have smaller bottoms than women do.

Now, since women have more subcutaneous fat than men, it is more "visible", if you will. It directly effects our "curves" and "problem areas". And along with that, women have less fat burning enzymes below the waste area, along our hips, butt, and thighs. This is your answer as to why it's so much harder to lose weight and tone up around those areas. Because our bodies naturally have less fat eating enzymes. This could be because we are the child bearers in this world and our bodies may need that fat for pregnancy. I'm not quite sure. But, it does stink doesn't it.

When we work hard to keep off that fat, or to minimize the amount of fat around our hips, butt, and thighs, let's face it... we look good!! And the guys know it!

Don't be discouraged in your path to weight loss. We women can handle it! It just takes a little extra work and a little extra motivation. The guys have it easy, maybe because they couldn't handle what we have to deal with. Just think, if we were to be successful in ridding our bodies of excess fat and keeping it off, that means we are one tough woman and that is more attractive to a guy than anything. Knowing that we worked our butts off, literally, to maintain a healthy life is such a wonderful thing to embrace! Holla!!!

Now, get off that couch or computer chair and go get started. Remember to have fun!

So, what happens when we eat?

2009-07-21T08:22:00.005-05:00

I was studying last night (yes, give me a pat on the back) and I came across some very interesting facts about what happens inside our body when we eat.

Our body works in ways that goes overlooked sometimes, and we rarely realize how precious and valuable our body is! Everything in our body works together. Our brain signals to our muscles when to move, our glands release hormones that keep our body in balance, and our blood stream carries nutrients to our liver that is stored for proper functioning.

So, what is one of the things that happens when we eat? It's pretty cool. I'll keep it simple though...

Carbohydrates are broken down into simple sugars which is then carried into the blood stream to the liver. The liver then takes these sugars (but only the amount that it needs) and uses them to maintain proper hormonal balance of the body. If the liver receives too much sugar, it then disperses it into fat cells for storage. This is why it is highly important that we not over-do our intake of fats and sugars. The liver is the decision maker of our body internally, so when it says it's had enough sugar, it puts it in storage. This is the direct result of weight gain, cellulite, excess fat, etc.

I was watching a commercial the other day about weight loss. The spokesman claimed that there are two different types of people: 1) People with naturally high fat burning enzymes 2) People with naturally low fat burning enzymes. He then said to the #2 group, "If you are overweight, it's not your fault". While some people do have lower metabolisms than others, it's not exactly a "can't do anything about it" issue. We can do something about it. The reason type #1 people have more fat burning enzymes, is because they eat right and exercise. Type #2... well it's the exact opposite reason as to why they don't have many fat burning enzymes, because they don't exercise regularly and eat right. I know some people hate hearing this, but exercising and eating right, literally keeps our body in balance!! When our body is in balance, we are lean, healthy, happy, and stable.

We have all the control in the world when it comes to weight loss, muscle building, and fat burn. It starts with what we put in our mouths, and ends with how active we are by the end of the day. See, it ALL comes hand in hand. Our body has so many specific roles and functions to complete each day. And when we continually try to mess with those roles, it creates an imbalance in our bodies. Not just of fat storage, but of our glands, our hormones, our pH balance, and the chemicals in our body. Lack of care of the body could result in depression, high blood pressure, hypoglycemia, diabetes, weight gain, psychological problems, physiological problems, etc.

Anything can be accomplished when we are educated and know exactly what goes on inside our bodies! What goes on inside our bodies is a direct reflection of what appears on the outside.

Much success to you in your journey to achieving your goals!