Archive for boot camps
Hagerstown Personal Trainer Has Friends…
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The wise jogger...
Some woman have a purse, a nostalgic heirloom, jewelry, or a special pair of fancy shoes…but what I find to be special is my Baby Jogger!! Yes, I am one of those “people”who enjoys running. There is something about the simple essence of really only needing a pair of tennis shoes to lace up and enough land to trek on and just “run away” and simply be…no worries in how fast or slow you are, but to just be….aaaah. Wait a minute, I just realized that sometimes that aaaah moment has had to be with a baby, a toddler, or a preschooler. Over the years, this has brought a whole new meaning to me than just simply lacing up shoes and going for a run all by myself.
When I look up in my garage and see my 9 year old baby blue jogger dangling from the garage as if it is waiting for someone to come and grab it and take it for a spin, I think back to how this jogger was piece of me for so long.
The Downie clan
The most important joy and accomplishment in my life was creating 3 miracles in the past nine years with my husband who has been my constant cheerleader and motivator. Those miracles are now 9, 7 and 3; they logged quite a few miles in that jogger seat just enjoying the ride. When you become a mother you enter a whole other world of giving to others and learning to think outside your individual box of reality and consistency. This jogger gave me my freedom, my challenges, my flexibility, my physical strength and my running miles.
There were moments when I just needed to be me, not mommy, not a wife, not a co-worker, not someone who felt weak and sleep deprived with a beautiful new baby. As silly as it sounds, this jogger taught me that it was ok to still be me sometimes and to connect with running in a whole new way, while still connecting with my new little one and showing them the world with a front row seat! Sure, there were times when one of my babies cried, or my toddler whined or they were wanted a snack but I always kept myself flexible and tried to push on through it and I learned to pre-plan for those moments (hint: have a jogger with snack zippers and a storage bin for toys and sippy cups.)
The best part was always at the end when each child as they got older connected that jog time as a way to cheer mommy to finish (I so needed that cheer on days when I just didn’t know if I had the energy in me) because they knew there was playground time at the end!! As a mom, I felt better emotionally and physically. I am hoping my children will look back someday and see me as a healthy role model. One of the best gifts I can give my children is to nurture them to lead a healthy and active life!
Finishing strong, sans baby jogger...
I don’t have to use that jogger as much anymore and the freedom to pick up and run is getting a little bit easier now as my children are getting older. It feels great to just push myself at times, instead of a jogger. However, when I see those parents who are baby-jogging, I can’t help but remember all those memories I had with my own children and how hard it was at times to push them and wonder if I can make it up a hill or go any faster with them.
You carry your children in so many ways up tough hills in life and then when you enter that down hill with them and you have the freedom to let them go faster but yet you just can’t quite let go. And then there is smooth sailing on the flats. What a metaphor in this life as a parent, I say….I guess it is all that deep thinking I accomplish sometimes when I run. It is bittersweet seeing that jogger dangle in the garage. I don’t think any yard sale can take this away from me anytime soon.
What have you grown out of on the path to your fitness goals? Leave your comments below!
Lisa Downey is a Hagerstown personal trainer, avid runner, and generally awesome person. Say hello on FB: http://facebook.com/lgdownie
Hagerstown Personal Trainer Wants Your Opinion
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C'mon people, Full House!
One of the biggest things that prevents people from becoming a member if a gym, and starting a fitness program is what I call gym-timidation. Perception is everything, and too many people still have the image of the “meat head” club full of spandex and bandannas. Although many of the traditional “lifter’s gyms” have rebranded themselves as “family fitness centers”, an epidemic of poor behavior still exists.
I can’t believe the inconsiderate things some people do in the gym. Things like not letting people work in during sets, leaving a ton of weight on equipment, improperly racking plates passing gas around someone doing a set, and one of my personal pet peeves: curling in the squat rack when I’m waiting to lift things up and put them down (seriously!). Maybe I’m old school, but I remember when i first started training, we held each other accountable to adhering to proper gym etiquette. And if that didn’t work, they club owner was ready to revoke memberships if someone wasn’t treating his or her gym with respect.
Honestly, it’s not even getting better as the years pass. I’m beginning to think that maybe we need a “personal code of conduct” contract for fitness clubs. Maybe we need to have everyone sign this document before they are allowed to start training at the gym. Hmmm…maybe we can avoid situations like this:
Anyhow, what’s your take? Do you feel like a personal code of conduct is needed in the gym? Do you feel it would help make the gym more civilized? Tell me below what you would write in the new rules of the gym, and I’ll tell ya mine later!
-c
BTW, you can still take 50% off the enrollment in my “Metabolic Mayhem” accelerated fitness training program through the month of July! Get more information by giving us a call at 240.217.5713. Call today, stop procrastinating and make it happen…
Chad Smith is a Hagerstown personal trainer, fitness expert, columnist, and radio personality. He works with people who want to let go of excuses, and transform their lives by getting leaner, stronger, and better through fitness. Visit http://www.hometeamfitness.net for more information.
Free Yourself From Independence Holiday Weight Gain
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Grillin', and gainin'...
I hope you’re having a great holiday weekend!
The 4th of July is a great time to celebrate the GREAT Country we live in with your family and friends.
Most people will be celebrating at picnics and parties where you’ll likely be surrounded by high fat foods, drinks, and desserts.
Let’s face it – Foods laced in a ton of FAT and SUGAR! Not exactly the best environment for those trying to lose weight and stick to a healthy diet. As you know, moderation is key.
Here are a few EXTRA TIPS that will help you cut calories, yet give you the satisfaction of not having to deprive yourself!
- Skip the hot dog and have a grass-fed hamburger instead.
- Grill chicken breast with a NEW seasoning or marinade.
- Skip the bread with your burger (or at least make a better choice by having a whole grain bun.)
- Skip potato chips and choose veggies and hummus or guacamole dip.
- If you have to have chips, choose organic blue tortilla chips instead (with salsa of course!).
- Skip high sugar desserts and make a dish of Greek yogurt with fresh strawberries and blueberries, hence the red, white, and blue theme.
- Skip the deep-fried fries or mashed potatoes and make a sweet potato dish.
- Make your potato salad with mustard instead of mayo.
- Make a fresh salad with a ton of veggies and put the dressing in there lightly – oil and vinegar or balsamic vinaigrette. NO cream dressings.
- Use smaller plates! Have big portions of healthy items and smaller of not-so-healthy.
- Don’t hang out near the food table!
- Drink light beer, red wine, and skip anything with soda! Make a pact with yourself to have a glass of water in between each drink.
- Bring a healthy dish YOU like and don’t go hungry.
- If you’re having the party, eat a little prior (healthy foods) so you don’t splurge once everything is out.
- Send leftovers home with everyone else!
Use these tips to help you stay on track!
Have fun, enjoy the day, and talk to ya soon!
-c
P.S. If you want to burn off those extra calories you put down your throat this weekend, I’m having a “Freedom From Fat” sale starting ummmm, today! For the rest of the month, you and a friend can join my nationally recognized “Metabolic Mayhem” Rapid Fat Loss Program half off! That’s right, register with a friend for Metabolic Mayhem before July 31st, and I’ll give you access for only $75! Click HERE to see what ya get with the program!
If you want to drop at least one dress size in the next 21 days for what you would spend at Starbucks every day, now’s your chance. E-mail hello@hometeamfitness.net to get your hookup, and start burning fat this week!
4 Great Fat Loss Tips
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- Pay attention, class. Hey! No spitballs!
Today on our FTNS radio show “Jumpstart with Chad and Kat”, we had the opportunity to interview Dr. Jose Antonio of the International Society of Sports Nutrition.In the interview, he gave a ton of valuable content that ranged from the state of the nutrition supplement industry to what supplements are actually good for accelerated fat loss.
If you’ve never had the opportunity to listen to Dr. Antonio, you are missing out big time. Not only is he brilliant, and extremely knowledgable about all things fitness and nutrition, he is also one of the coolest people you’ll ever meet. He completely shatters the nerdy, egghead stereotype of scientists as is often portrayed. We got some real must know gems in that interview, and we’re going to share a few right now…
1. The state of the nutrition supplement industry is in much better shape than it was just a decade ago. That means the companies are more trustworthy, and higher quality supplements are being sold.
2.Beta Alanine is the real deal for performance enhancement, cop it.
2. Regular old caffiene is the best supplement when it comes to fat loss training. Skyline Coffe, here I come!
3. The majority of retail vitamin stores don’t educate their employes anything about the products they sell.
4. Low carb, moderate fat, high protein diets are most supportive of fat loss.
These are 4 great nuggets I pulled from Dr. Antonio’s interview. You’ll be able to hear it in it’s entirety next week on www.FTNS.co. I got a few “ah ha moments myself, I’m sure you will too.
Chad Smith is a Hagerstown personal trainer, fitness expert, columnist, and radio personality. He works with people who want to let go of excuses, and transform their lives by getting leaner, stronger, and better through fitness. Visit http://www.hometeamfitness.net for more information.
The Myrtle Beach Express Workout
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Ah, the sun, the sand, the reps...
If you’re a fan of fitness with a family, you know how tough it can be to get away for a workout when your being pulled in different directions on vacation. What is supposed to be a relaxing, laid back trip can quickly turn into a whirlwind of plans, and scheduled activities. Often, your greatest plans for “getting it in” on vacation can fall by the wayside in favor of you family’s desires. Sounds just like back home, huh? My family and I literally just got back from Myrtle Beach, SC and I’m happy to say that in spite of my excessive consumption of vacation calories, I feel like I’m a little more in shape than when I left. I’ve got teenage daughters, and a little boy who is going through his “I’m a 2 year old, hear me roar” phase, so at times, it got a liiiittle hectic. The hotel gym wasn’t bad. I’m a minimalist at heart, so I don’t need a lot of equipment, just give me room to work, and I’ll make it happen. I had dumbells, a bench, an Android interval timer, and a pretty cool cable multi trainer, here’s an example of what I did:
Warmup: 8-10 minutes cardio/calisthenics
Dumbell strength circuits
Circuit 1: 3 exercises (DB squat, knuckle pushups, alternating bent over DB row), 30 seconds work, 15 seconds rest, 6 total rounds, 4:30 total work time
60 seconds rest/transition
Cicuit 2: 3 exercises (DB lateral lunge, DB alternating shoulder press, alternating DB curl), 30 seconds work, 15 seconds rest, 6 total rounds, 4:30 total work time
60 seconds rest/transition
Cicuit 3: 3 exercises (Jumping jacks, cable rotation left, cable rotation right), 30 seconds work, 15 seconds rest, 6 total rounds, 4:30 total work time
60 seconds rest/transition
Stretch/cooldown: 8-10 minutes
I was in and out in about 30-40 minutes, and felt great. I got a great sweat, burned some calories in advance, lol. I did his same workout 3 days of the 5 we were away, with 45 minute cardio sessions in between. I got it in first thing in the morning to ensure it was done, and I wouldn’t miss. I didn’t feel so guilty eating at the Brazillian steak house later in the evening! These kind of short, but dense workouts are the hallmark of my Metabolic Mayhem training program. We knock it out bright and early, burn some calories, and setup your metabolism to churn and burn all day.
Try this workout for the next week, come back and leave your comments below!
Chad Smith is a Hagerstown personal trainer, and co-owner of Home Team Fitness Training with his wife, Kat. He has a weekly fitness column in the Herald Mail newspaper that is read by thousands weekly. Visit http://www.hometeamfitness.net, or find him on Facebook http://www.facebook.com/hometeamfitness. You can also listen to “Jumpstart” with Chad and Kat live weekdays at 12 pm EST on FTNS Radio . Download his FREE eBook “Ultimate Fat Burning Secrets” by completing the form below!
