Wednesday, August 8, 2018
Sunday, August 5, 2018
One of the complaints I hear from people coming to me as a Personal Trainer is that they don't like working out (or don't have the time). If your goal is to be healthier, more fit, and to become happier with yourself, then you need to find activities that you will enjoy so you will be more likely to stick with it.
I only tried skiing once when I was 30, and I did enjoy it but haven't made the time to go back. Having some balance, strength, and endurance to last more than 30 minutes without breaking a leg is always helpful, which is why you start with baby steps. I highly suggest taking a beginner lesson if you're just starting out. It helped me stay up most of the day! I haven't tried cross-country skiing yet but would definitely like to try that instead of using the elliptical one day. Central Park in NYC allows people to ski on Sheep Meadow, The Great Lawn or any of the large meadows as long as there is 6 inches of snow or more (https://www.centralpark.com/things-to-do/sports/cross-country-skiing/). If any of you have tried it, leave a comment! Love it? Hate it? Do you own or rent the equipment?
As a Personal Trainer and X-Ray Tech in a hospital, I've spent the majority of my life working weekends while my friends and most people I knew were out enjoying all of these activities. Raising three kids as a single mom, and bouncing from job to job has always been my excuse for not having the time. My kids are all grown up, and although I'm still a bit home-bound because of my aging dog, I fully intend on making the time to try some new outdoor activities in the future. I'd love to hear from any of you who participate in outdoor activities who might have suggestions for anyone looking to try something new. Leave a comment!
Friday, May 11, 2018
Tiffany was most concerned about doing the running every morning since that was not something that came easily for her, and she was also worried about not finding food that she would eat. Not only is she a very picky eater, but she is also vegetarian, plus she doesn't sleep well at night. Given all of these "possible" set-backs, Tiffany was made "Element Leader" after the first two weeks of Basic Training and academically made it to the top 10% and was an Honor Graduate having her name announced at graduation with the other Honor Graduates. I am so freaking proud of this girl!
Before Tiffany actually had time to get into the gym to start training, I told her to just start doing push-ups and sit-ups at home and if she had 15 minutes after work, she should just jog around the complex. I think initially she struggled with doing 6 push-ups and couldn't jog half a mile without stopping. In her second week of Basic Training, she ran 1 1/2 miles in 15:08 and her final PT test after 6 weeks she did a mile and a half in 12:47! She was practicing sit-ups at home so she was able to do 44 in a minute her second week of PT and by week six she did 60 push-ups in a minute. The recruits were also given one minute for their push-ups, which she went from doing 16 the 2nd week and worked up to 35 in one minute by her sixth week which I think is very good!
As a Personal Trainer for more than half of my life, I've seen many people go from being completely inactive, unhealthy, and weak, to becoming healthy and fit, and some even going on to run full marathons! Many people have injuries or physical disabilities that prevent them from doing some of the thins they'd like to do, but the power of intention and a strong desire to succeed will take all of us much further than we'd ever imagined we could! I'm so proud of all of my children who chose to join the United Stated Air Force and not only make this personal transformation, but to serve our country when many are incapable or unwilling. I thank all of the military men and women for their service!
Saturday, February 17, 2018
The three things I know Tiffany will be doing a lot of once she leaves is running, push-ups, and sit-ups so I started her on an interval-training program which incorporated those three exercises along with weight-training, plyometrics, and other cardiovascular conditioning exercises. Plyometrics, also known as "jump training" or "plyos", are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed strength) (Wikipedia).
We did all of her training at the Secaucus Recreation Center (Secaucus, NJ) where I teach classes and train most of my clients. They have a small indoor track in which 19 laps around is 1 mile. At first I had her jogging 3 laps and doing push-ups after each set of weights that I gave her to do. The next week I increased it to 5 laps, and on days she wasn't with me she just did a walk/jog on the track or treadmill trying to build up her endurance to be able to jog 1 mile without stopping.which she did for the first time on January 16th.
With very little time left and still working 30 hours a week, Tiffany still had a lot of things to organize and get done, people to see, and fun to be had before being cut off from everything she now calls "her life". She has only been hitting the gym 3-4 times a week but finally ran 1 1/2 miles without stopping (required) about a week ago. My son Dakota, who is in the Air Force Reserves and lives home with us, told her that as long as she can do the required mile and a half when she gets there she will be OK. The PT (Physical Training) they do every morning in Basic Training will have her endurance up in no time!
My oldest son Jesse is also in the Air Force National Guard and was full-time for three years, two of which were spent in Germany at Ramstein Air Force Base. He met his girlfriend Taylor, who was also stationed there but originally from Texas. They both live a few blocks away from us and are also very involved in Fitness and Nutrition.
We are all going to miss Tiffany since she will be in Texas training for almost a year. She has become my best friend in her adult years and the person I've always planned so many fun things to do with. Last weekend Tiffany and I did the Cupid's Undie Run NYC (fund raiser for the Children's Tumor Foundation) for the 4th year together.
This year we wore camouflage-themed clothes (with pink and red hearts, of course!) to show support of Tiffany's decision to join the Air Force. By the way...Tiffany is ahead of both of us in that photo!
Wednesday, January 17, 2018
We've decided to keep a log of her journey together. She is more into the videos and photos used on Instagram, and doesn't enjoy blogging as much as I do. I will be training her a couple times a week (besides her own workouts she is doing) and taking photos as well as blogging along the way. Once she leaves for Basic Training she will no longer have access to anything but a pen and paper to write with...NO Social Media AT ALL! That's where my blogging will take over! I will continue to report her journey as I receive letters from her. I know the first few weeks will be the hardest for her both physically and emotionally, especially since it takes some time to start receiving letters of encouragement from home.
+Tiffybopp on Instagram and Youtube for the next 41 days and after that just stay tuned to my blogs.
Saturday, November 18, 2017
So how do we get to eat all of the delicious holiday meals, drink all of the pre-holiday celebratory cocktails that are poured over the next 6 weeks, eat the desserts brought in to work as left-overs, and the candy sold in the stores 75% off... without increasing a clothing size? Weight gain really is simple arithmetic...burn the equal amount of calories that you've consumed or you gain weight. If you burn more calories than you've consumed then you lose weight...it's that simple! So ask yourself this question... "Do I want to run/walk the equivalent of a marathon (besides regular workouts) each week to offset the over-indulgence? I can tell you after doing only one HALF marathon in my life that the answer to that question is "Hell NO"!
With all of the fitness apps and devices available to help you track your "steps" and count your calories, it is so much easier now to be accountable for your daily consumption and activity for the day. Since I've spent about 30 years of my life "dieting", I really have no interest in putting someone on a diet. I tell my clients to keep a food journal for 5 days and bring it to me so I can tweak it and give some suggestions or healthier options. Some people go for so many hours without eating but then their sugar level drops and they over eat on at dinner time or they immediately look to eat sweets.
There are many ways to cut the amount of calories you consume on a daily basis that will ultimately assist in weight loss over a period of time as well as working out. Checking food labels and purchasing items that have less calories per serving can easily skim a couple hundred calories off of your daily intake. I did an experiment recently to see if I could reduce my belly fat and see my abs again by cutting back on my wine consumption and I lost 3-4 pounds over two months (which made my abs somewhat visible again). I got into a routine of drinking 2 glasses of red wine 5-7 nights a week, so I cut back to only having it 3-4 nights a week and the scale started going down without changing anything else! The same would happen for someone who drinks a lot of soda or beer.
With the holidays upon us, now is a good time to start cutting back on bread, pasta, rice, and sweets throughout the week so when you go to a party or out to dinner you don't have to worry as much about what you're eating. You might want to also consider choosing between having the cocktails OR the desert, or having both but then only having an appetizer or salad as your meal instead of eating everything and then needing to do an hour of a cardio workout for the next 5 days to undo the damage.
Back in my "obsessive" dieting days, I would be sure to do an extra hard workout before going to my family's for a holiday dinner so I'd feel less guilty for everything I was about to eat. I also figured I'd skip my meals early in the day and save the calories for the good stuff later on...BIG mistake! Fasting all day just makes your sugar levels drop causing you to have sugar cravings, usually causing you to over-indulge or just go straight for all of the carbs. Then the insulin in your body rushes in to metabolize the sugar, you feel tired and lethargic, and eventually look for more sugar to pick you back up. The photo is vegan cake (no eggs) with Trader Joe's Vanilla Soy Ice Cream and raspberries...yummy!
Working out before going to a Holiday party or dinner is a great idea because it will make you feel good about yourself and more in-control, but you should be sure to eat some sort of protein and healthy fats (hummus and veggies, peanut butter and apples, salad with avocado and beans) a couple hours before leaving so you don't arrive feeling famished. I'm just working on my holiday vegan menu now but will post some photos on Instagram @cindyfoxfitness when I make some new recipes. Be sure to also check out some amazing recipes (some vegan and some not) from @hellocheftaylor on IG as well as her website/food blog at www.diaryofahungrygirl.com. Feel free to comment and share this with your foodie friends and workout buddies and have a great Thanksgiving!
Friday, September 30, 2016
Many times we complain about our situations, relationships, jobs, etc...but don't have the courage to leave and find something that might make us happier. We get comfortable in our surroundings even though some of the "attachments" we are holding on to are just giving us a false sense of security. It's not until we either find the strength to release the hold on us, or in some cases we are "let go" not by our own choice. It's normal to be sad over a breakup, or worry about losing a job or being relocated. I personally tend to obsess over many things less important than that. so I am not excluding myself from this. Live and learn is what it's all about!
We all recover from set backs at different paces, but once we finally do come to terms with the inevitable, there's a sense of a weight lifted off of our shoulders and finally we can see the light again. If only there was a way of skipping all of the pain and suffering that comes with worrying, and just realize how many obstacles we've overcome in our lives already, we would KNOW everything will work out one way or another. It's that moment when we release the negative energy and stressful baggage in our lives that we make room for the positive energy and new great opportunities to fill our hearts, minds and our lives. This was just meant to be a little reminder of what most of us already know :)