Girl Power- Making it Work Everyday from a Female Coaches’ Perspective

Since 95% of our clients are female I thought that it would be a good change of pace to read a new blog from our female coaches. As much as I love to train clients, I don’t know and never will truly understand what its like to be a female 🙂 SOOOOO, here goes some tips and insight from out female coaches:
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Gloria’s advice on nutrition and meal prep:
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 For nutrition, which I think almost everyone struggles with, I changed my mindset from it being food, to it being fuel for my body. Also, the best thing to do is plan your whole week of meals in advance, that way you’re never stuck, hungry, and make bad eating choices.
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 Sarah gives her top 4 tips to Living Healthy and being successful:
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 Drink a glass of water before each meal (eliminates crave eating or “bored” eating)
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Do not eat in front of the TV (you get distracted and start eating more than you should)
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Do not compare yourself to the media cause most of what we see is not reality
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Surround yourself with people who support and believe in you and your goals.
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Christina shares a few tricks to healthier eating:
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–a common mistake women make is not using heavy enough weights-either because of fear of bulking up, which won’t happen, or underestimating their own strength.
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— I used this trick while attempting sand running in Miami-I was kind of apprehensive, wasn’t sure how much I could do so I broke it up into 15- minute segments (15 mins one direction, then ran back 15 mins) and did more than I thought- made it more manageable.
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— As far as staying on track with good nutrition, the more consistently you do it the easier it becomes, even when eating out, so if you want an occasional treat, have it.  Either share it with someone or only take a few bites- you will be surprised – you will be just as satisfied with a few bites as with the whole thing!
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–Many times I order an appetizer and salad-most restaurant portions are usually to big anyway!
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–When eating out try to choose foods as close to their natural state as you can and ask for sauce/ dressing on the side so you control the amount.
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— I try to follow this rule daily-eat the rainbow in fruits and veggies-as many colors as you czar-white counts too!
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Alicia takes the blog home with some insightful information:
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– Working thru Chronic Pain.  The best advice I can give and I speak from experience, is to listen to your body.  If something doesn’t feel right for more than a few days, get it checked out.  As a mom & wife, we often put others’ needs before our own.  Remember if you aren’t good to yourself and you break down, who is going to take care of things?  Continuing to ignore pain and injury may result in a more serious injury with a longer recover time, sometimes with permanent consequences/limitations.  I even hear people say, “I don’t go to the doctor because I know he may say to stop working out.”  How crazy is that?  And I mean to ignore our bodies to the point where we know we need help, we are willing to avoid doing what we know is right (calling the doc) and ultimately pay the price.  BE GOOD TO YOUR BODY.  YOU ARE THE ONLY PERSON WHO CAN TAKE CARE OF IT.
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Working Out Multiple Times per Day or 3+ Days in a Row (using same muscle groups) – I get it.  We are all strapped for time.  But you do not gain any benefit by getting all your workouts done in 3 consecutive days.  You actually get NO BENEFIT from the third and fourth day (in a row).  When you exercise, you rip/tear your muscle fibers.  In the next 24 hours, your body lays down more muscle fibers to strengthen the muscle in anticipation for the next WO.  Without this TIME in between workouts (day off), you don’t gain this very valuable strengthening.  You are simply spinning your wheels for nothing.  Take the proper time to recover in between workouts.  Without it, you may be setting yourself up for injury.
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– Progressing Before We Are Ready –  I get it.  We want to be as strong as the person sweating it out on the floor next to us.  I consistently see women progressing exercises when they are not ready and I believe it’s because it’s what we perceive everyone else is doing.  If you think about it, we know we are not all the same – we have different body types, and although our systems mostly work the same, we all have variations and genetics that come into play.  This one drives me crazy and I know I may upset some people but think about it this way, we couldn’t walk before we could crawl so why do a set of 30 seconds of push-ups with poor form with little to no gains and shoulder pains for days?  Why not do 1-2 great, kick-ass full push-ups each round and then go to the knees for the remainder so I ensure I am getting benefit, gaining muscle mass, and avoiding all that unnecessary pain due to improper form?  I guarantee you will see gains, gain strength and start adding onto those 1-2 great full pushups and soon be doing way more.  Progression happens gradually, not overnight.
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– Choosing the Proper Workout Clothes/Sneakers – I am a shopper so I know what’s out there – lots of cute workout clothes and don’t get me started on sneakers!  Be cognizant of how your body is going to move during our workouts and don’t choose clothing that may prevent you from going all out (and you know what I mean).  Choose functional clothing that will support you and allow you to get your work done.  As far as sneakers, remember to get a new pair about every six months (depending on how much you wear them).  Over time, the rubber/plastic on the soles can become hard and inflexible and may cause you injury or aches and pains.
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– Lets Stop The Gabbing! As a coach I will tell you if you can talk, you are not working as hard as you are able.  Why show up and not get it done???  Don’t use this very important time to catch up with your friends.  Better yet, go for a cool down walk afterwards and do your catching up then and talk about how extra bad ass you were in class because of your extra effort (rather than talking).
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– Quitting Before You Reach Your Goals –  We all see it – people lose weight, gain some back, lose it again and gain it back again (sometimes more than we started with). I see women lose a bit and then give up on the very habits that got them there.  I know personally, I have gone through this a few times in my life.  I think I am able to maintain a healthy diet and satisfying weight and size for me now because I finally got on board that this is LIFELONG and NOT TEMPORARY. We must undo all the habits we have created in our lifetime and this is not easy, I know.  The hard work you put in at the gym and consistently showing up must be coupled with what you do in the kitchen and what you put in your mouth, EVERYDAY.  We must realize we are not working towards a weight to only go back to the lifestyle we used to have and expect to maintain the weight loss.  In addition to the physical, a lot of mental preparation and work must go into the equation.  Stay on course and make it part of your everyday life.
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– Instant Gratification – As Americans, we all want it now with lots of things!  And this is no different with weight loss.  Let’s remember the weight did not appear overnight so no, it will not magically disappear overnight.   A lot of new campers will ask me what is a typical time frame for weight loss.  My answer doesn’t always please them.  It is and always will be a 1-2 pound loss per week.  Obviously this will be different for everyone (body types, genetics, effort, consistency, etc.) but this is what is safe and real.  There is no guaranteed successful way to lose weight other than hard work and consistency with a healthy diet.
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– I Don’t Want To Get Big So I’ll Stay with the Light Weights – Look around.  You see female campers throwing around 30, 40, even 50+ pounds in the gym and I don’t see any stereotypical super huge lady bodybuilders anywhere in our facility.  Lifting heavy weight doesn’t get us big – CHOCOLATE CAKE does!  You would need to be lifting VERY heavy weights and perform them in a VERY different way than we do at BC to get huge.  Don’t let excuses get in the way of getting in the hard work which will give you the results you want and deserve.
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– Don’t Give Up – No matter how longs it take, I am here to tell you, exercising and eating well cannot NOT work.  My husband is living proof.  He made a change last July and shattered his goal of being under 200 lbs by his 50th b-day (July 2, 2014).  By CONSISTENLY exercising and breaking a sweat 4-5 X per week and drastically changing to healthy eating habits he is now 180 pounds and maintaining.  Like I said before, everyone loses weight at different rates with a lot going into why that is.  Just know that if you do not give up, you can look and more importantly, FEEL better everyday.

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