Tag Archives | tips from a personal trainer

Some healthy foods might not be good for everyone. Learn to eat what's good for your body.

What’s Good For Ya

By Susan Howard

Recently I was talking to a new client and she said, “I know salad is good for me, but every time I eat it, I get a huge stomach ache.”

“Well, it seems, salad isn’t good for you.”

Nothing is right for everyone.  Yes, fruits and veggies are generally good for fiber and nutrients, but if you have major stomach cramps after eating something you have to think about whether it’s a match for your system or not.

“Try warm vegetables instead of raw salad,” I suggested.

Healthy fats, lean proteins, vegan, carb free diets are all fine for some of you.  If you find yourself bloated or tired after a meal you need to question that.

Some of the mean intruders are the acid levels of citrus foods, coffee, and raw vegetables.

Other people have issues with diary or gluten.  Be mindful, take care of yourself.

You are you, honor that.  You deserve to feel good in your body.

Stay Ready.

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Going on a cruise or vacation can disrupt your healthy lifestyle. Here's why it's good to workout during vacation.

Row, Row, Row Your Boat

By Susan Howard

Hey fellow travelers,

I just got off a cruise and onto dry land and my head is still rocking.  The trip began with multiple days of navigating the Disney World theme parks Epcot, Animal Kingdom, the whole lot. There were days I did not work out, as we were with the kids and rising early to hit breakfast and the parks. At the end of those 12-hour days, my sad feet didn’t want to do it. Excuses I know.

Since my wife got invited on a media pass, we were invited to all these sponsored dinners and parties. I realized, like a little fish out of water, it was hard to say no again and again to delicious temptation and free booze. Even though I know better, I got tripped up.

By day five, I felt like a bloated beach ball. Maybe it was the beer, sugar, lack of exercise or all of the above, but a depression washed over me. Yes ..read more

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Full, Stuff, Nauseated

By Susan Howard

Some of my clients always have been and always will be lean.  They are the long skinny ectomorphs that couldn’t gain a bunch of weight if they tried.  I was talking to one such client thinking that if someone were to pay her $100,000 to gain 100 pounds, she would be unable to do so.  Try as she may, she could not put on a bunch of fat.

I wondered, other than genetic predisposition, why this was?  Why is it that some people really blow up and gain a ton of weight and some won’t.  What was she doing that other people weren’t?  What was the magic formula to living Spanx-free?

So I asked her and here’s what I got.

She said, “I never, ever overeat.”

Boom.  She dropped the bomb just like that.  Under NO circumstances, at NO time does she overeat.

She continued, “I start to get nauseous if I get too full, it’s uncomfortable, so I never do it.”

“Everyone gets ..read more

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Step Into It

By Susan Howard

We are who we have been.

We are who we are.

We are who we are becoming.

How can we become a new version of ourselves, when the old version is so strongly imprinted in our mental and physical DNA?  After a big weight loss or physical transformation, the old demons that want to overeat, sleep in, and make habitually unhealthy choices are still calling out.

There is another part to change and that is stepping into the shoes of the new person that you’ve become and allowing yourself a true metamorphosis.  This can only happen if the changes are based in choices that truly feed you in a multitude of ways —  energetically, spiritually, satisfactorily, and fun.

When the old you tries to sabotage the new you, (come back to the five and dime) you must proclaim louder and stronger who the new you is and what you are all about.

Make a list.

“Top ten things I love about my healthier self.”

Keep it ..read more

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Why you should keep working out even if you have pain in your body.

Watch Me Nay Nay

By Susan Howard

Unless you are in the NFL, don’t play through the pain.  Unlike what you may have heard from other sources, pain in your body is a little message telling you that something is off or being overused while something else may be weak and non functioning.

Switch up your workout if you feel pain. If you are running try spinning or swimming; if you are doing a lot of heavy lifting, try Pilates, and if you are doing a bunch of yoga, pick up some weights. Our bodies get tired of the same input day in and day out and we can get repetitive stress disorder which can wear down the ligaments and attachments and overdevelop the muscles in a certain plane of motion.

If you are in a lot of pain, get with a personal trainer to help you out.  Don’t be sidelined by your pain.  The instinct to think, “I messed up my knee so I can’t go ..read more

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Live with distinction. Make plans, make goals and complete them. If you don't push yourself, how will you ever succeed?

Distinction

By Susan Howard

On my desktop right now is a file entitled “Life with Distinction” and inside lists my goals for 2017. We are a sum of our habits — some are good, but some we’d like to kick. Living with precision doesn’t mean I am throwing the old me out the window to start over again, but merely being aware of my patterns and making decisions about what each day looks like.

One big change for me is going to be planning. If you are like me, you run from planning like the villain in a tangled Spiderman web in my son’s comic books. This doesn’t mean my days won’t be spontaneous, but even with random time, workouts, or meditation time I am going to block it off in my phone calendar.

If we don’t make decisions we tend to plod along aimlessly just getting through the day. Don’t get me wrong, some days are like that — days you just get ..read more

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Death of the Bench Press

By Susan Howard

Back in the olden days Bros would go to the gym with a single goal, to get HUGE. The crown jewel of dudeness was the amount you can press. Football players, body guards and regular Joes where all trying to increase the one rep max of their press. What happen to the press and why is what we are going to look at in this article.

The bench press is where you lay on a bench under a bar stacking a bunch of plates on both sides perhaps engaging a spotter to help you stabilize the load, and so you don’t crush your own sternum, lowering the bar maybe to your chest and extending your arms. The idea was to get a huge chest, triceps and anterior deltoid. Guess what, it worked. Guys got a ton of hypertrophy in those areas. Yes, they may have had difficulty scratching their backs from just about any angle because of their anterior ..read more

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