Wednesday, February 12, 2014

There is more to 'Working Out' than Working Out. (plus meal plans)

Train the Movement, not the Muscle.

     Lets face it, the ‘gym’ is boring and most people don’t have a clue what to do when they get there.  Many people are intimidated while others are just overwhelmed. There is more to being healthy and loosing weight than working out.  Things to consider seriously are: Stress(all types), Hydration(proper with minerals), Eating (for nourishment), Breathing(so many people don’t know how to take a deep breath), Digestion (you might have unhealthy gut flora which doesn’t allow for proper digestion) and Movement!

     It is getting to be beach weather soon, and we undoubtedly will have an influx of people call and ask for a trainer.  The majority of them want a miracle to be performed overnight like they see on TV and not want to change their lifestyle in the process.  It doesn’t work like that, and NEVER WILL.  Exercise is only ONE part of being healthy, and most people tend to forget about the bigger picture.  Stress, hydration, eating, breathing and digestion are EQUALLY important, if not more important for the vast majority people.

Ladies group outside

      I am just going to let you know that exercise alone WILL NOT fix the bigger underlying problem!   There is much more to it, however with that being said, the majority of my clients do movement type exercises.  Any ‘personal trainer’ can give you a exercise and a number repetitions to do, that is not hard.  Nothing against big chain gyms but you are just a number to them, not a actual person who has different goals, needs and problems.  Traditional ‘gyms’  show you how to use machines.  How functional is sitting on a bench and pressing a handle bar out from your chest, or laying down and pushing your legs into a plate that pushes a machine with weights?  My point is, that it(machines) are not.  Machines are not what people need.  If you can’t do a body weight pushup(with proper form) or a body weight squat, you SHOULD NOT be lifting a weight!

                                       It is all about the MOVEMENT, NOT the MUSCLE.

A stretch my clients call 'dead fly on the wall'

        IF you are ready for a ‘workout' first, find a trainer and ASK for CREDENTIALS, education and history.  Any 'Joe Smith' off the street can take an online test and become a trainer with no education, background or training experience.  You need to verify they are not just some ‘Joe Smith’.  A qualified trainer will tell the you truth, know the human anatomy very well and seek to find out why certain body parts hurt(i.e. tight muscles, improper form, weak back side, over use of quads etc.), among other things as well.  A qualified trainer won’t let you get hurt while working out. Everyone has different goals when it comes to fitness, there is NOT a “One size fits all’ when you go to a qualified personal trainer.  Every session will be tailored to the clients specific needs, issues and goals. So, before you jump in and start 'working out', do your research for a qualified trainer or ask me:o)(or any of the trainers I work with)

 *****as a side note if you ASK for our help, then LISTEN TO WHAT WE SAY!   And for heavens sake, don't tell me what you need to do or how to do it.  A qualified trainer will show you proper form, and modifications for EVERY EXERCISE!!!******

       It is important to keep in mind that sweating, muscle soreness and body aches do not mean you got a good workout. Most people think that you have to sweat, or be sore the next day to get a work out.  There is a saying from one of my instructors at the CHEK institute  ‘I can beat the hell out of you with a baseball bat and make you sore and sweat, but that does not mean you got a good work out!‘   Train the movement, not the muscle!!!   Most people need stretching, trigger point, foam rolling and breathing(zone) exercises long before they need to ‘workout’. 

You have to work on all the parts (stress, hydration, eating, breathing, movement and digestion) to fix the whole person! 

Ladies group going through a 'zone' exercise called the Energy Push

The 'Energy Push' zone exercise
     Go outside and experience different terrains, get fresh air in your lungs and take in the positive surroundings that you are in. Feel the sunshine on your face, put your toes in the grass or sand.  I challenge you, to change your normal routine and do something outside of the box. 

     Changing your surrounding in many aspects, not just the gym, is great for the body.  Eat lunch outside, walk on an uneven terrain instead of a flat track, practice 5 minutes of deep breathing exercises instead of getting on your phone or computer, go to sleep at 10:30 or earlier, turn off the TV in the bedroom.  Consider these things when trying to change your life.  Remember there is more to it than 'working out'!

my awesome brother (who is a Special Olympics silver medalist in power lifting)

No excuses, if he can do it, so can you!

So now after my 'day' job I have to think about nourishing my family.....Here is what we are eating this week!  Check out the recipe!

Meal Plans
Saturday- Split pea and ham soup

Sunday -  Waikiki (sweet and sour) meatballs with soaked rice, snow peas and collards

Monday - Honey Balsamic Slow cooker back strap(can use beef) with steamed broccoli and Brazilian cheese rolls(I am addicted to them)

Tuesday - ***Garlic and Lemon Chicken in a Crock pot with fried potatoes skins(in lard), snow peas and balsamic roasted onions

Wednesday - lemon pesto grilled flank steak in lettuce wraps with red peppers, snow peas and/or broccoli

Thursday - ‘Fish and chips’  cod fish sticks with potato bites and kale chips

Friday -  Grain free Pizza (with chicken) and cheese and what ever veggie is left over.
( I got a steal on some organic snow peas and broccoli, so we are eating a lot this week)

Recipe Garlic and Lemon Whole Chicken

Garlic and Lemon Chicken
1 whole chicken(local and pastured if possible, the bird can be partially frozen or thawed)
20-30 or more cloves of garlic, peeled
1-2 whole lemons
1 white onion, sliced
Sea salt and pepper
homemade Italian seasoning blend – 1 tsp each: marjoram, thyme, rosemary, sage, oregano, basil
    If you don’t have all spices, just blend what you have, or just use a few large sprigs of fresh rosemary inside and outside the cavity of the bird.

Line the bottom of your crock pot with your sliced onions and all of your peeled garlic
Place your chicken on top of your onions and garlic
Cut your lemon in half and squeeze the juice all over the chicken
Season the inside and outside of your bird generously with salt, pepper, and italian blend
Place the lemon halves inside the cavity of your chicken
Put the lid on your crock pot and cook on low for 6-8 hours
Once your chicken is cooked, remove the chicken and place on a plate, shred all chicken away from the bone and place back in the broth with the onions and garlic
Save the carcass for yummy bone broth and enjoy the garlicky, oniony, and lemony chicken :)

Serve with veggies, soaked rice or ‘french fries’

Single leg balance on a stair(add a step-up)
 Train the movement not the muscle!

If you want to know more about functional training, trigger point or any of the exercises or recipes you see here, you can contact me at via email ( and we can set up an appointment to evaluate your goals and needs.

Real food - Real life - Real simple

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