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Q & A with a reader step one: Asking for help
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I have to admit I’ve been MIA from the Examiner site. After months of searching for the perfect job, I finally landed a great job as a Wellness Director and although it’s a fab job, getting the place in order has been dominating my time. During my first month of work I received a pleading message from one of my high school friends who was in desperate need for help. I get the basic questions all the time: standing in line at the grocery store, family calling for advice, e-mails from all my friends, and one time I could NOT get the cable guy out of my house because he was asking me so many fitness related questions. So when my dear ole friend hit me up with the usual questions I had a great idea and presented it to her: Why not make this an article? Rather than say almost the same thing to everyone I can now have a personalized example for everyone in my life to read. She eagerly agreed and now I am going to use this article as an example of what it’s like to talk one on one with a Personal Trainer and how we learn the baby steps and life style changes to create a healthier tomorrow. Your goals and life-style may be different but really it's balance, understanding how the body works, and most importanly how to be healthy that counts. Perhaps you’ll find some of your own questions answered during our Q and A. So with her permission, I give you the beginning of our journey through our friend, Facebook and Examiner.
T: Hey girl! I know you have a bazillion things going on in your life right now but I kind of need some direction. I need a personal trainer type person. I need to lose this freakin' weight (about 50 lbs) and do not even know where to begin. I am not a gym type person. I was raised in the South so eating consists of fried foods. Can you point me in some sort of direction?????? I need sample diets and exercises that really make a difference. HELP.
websites, notes, etc. would be truly helpful.
Thanks,
Tammie
websites, notes, etc. would be truly helpful.
Thanks,
Tammie
E: I would love to help you. I get this question a lot. Would you mind if we did this as an article for my Examiner page? I don't have to use your name if you wish...but I would love to go back and forth and share your questions and my answers, advice, and our overall dialogue for everyone to learn...I think we could really help out many of our friends and family. Would that be cool? So before I can begin I would need you to answer some questions for me. Don't worry! You can do it! It's all about finding balance in life. Hang in there!
T: Yes, ma'am - I am ready. I can not begin to thank you enough. I will do what you say.
:-) The hardest part was the first email.
:-) The hardest part was the first email.
E: Good! Sounds like we can help AND you took my first quote already "The hardest part is getting started”...after you gain some knowledge you will feel so much better and empowered! Here’s what I need...the first three questions ready? Pretend I am in front of you and we are sitting face to face. There are no wrong answers here. I just need to understand first where you are coming from so I know how to get started.
1. Ok, Tammie, what really made you want to "meet" with me today? What made you send that first SOS e-mail?
2. Are you doing anything right now exercise wise? Have you done anything you actually have enjoyed in the past?
3. What do you have access to? Do you belong to a gym? Do you have an outdoor area you can utilize? What kind of environment are we dealing with here?
4. What are your goals? What do you really want to do? Be specific...the more info the better you can set some realistic goals to focus on.
1. Ok, Tammie, what really made you want to "meet" with me today? What made you send that first SOS e-mail?
2. Are you doing anything right now exercise wise? Have you done anything you actually have enjoyed in the past?
3. What do you have access to? Do you belong to a gym? Do you have an outdoor area you can utilize? What kind of environment are we dealing with here?
4. What are your goals? What do you really want to do? Be specific...the more info the better you can set some realistic goals to focus on.
T: So here goes...
1. Three Words: BATHING - SUIT - SHOPPING. Actually, Ensley, I have realized that I have absolutely no knowledge of how to eat healthy or what exercises to do and how to do them accurately so that they are effective. I have had 2 children and the ole bod just isn't what it used to be. ;-)
2. I am doing no exercising at this moment but am looking forward to what you have in store for me. As far as enjoyment, hmmmm... that is a tough one, not really (just being honest).
3. Right now, I am not a member of a gym. We do have the 24/7 fitness centers (actually one is within 5 minutes from my house); there is the average spa/gym facilities; we have a park; and I live on 8 acres in a neighborhood with a two mile secluded type road. The only problem that I have with the 24/7 fitness center is that I do not know how to use the equipment correctly; however, it is the most convenient.
4. Wear a teensy weensy yellow polka dot bikini??? Is that specific enough? Truthfully, I wish to lose weight to my post-baby weight of 125 lbs. (which would be 50 lbs) - tone as I go - and learn to maintain. Also, in doing this, I want to be educated enough to share with my 2 little girls this knowledge so that they do not have to live with this frustration in their future.
1. Three Words: BATHING - SUIT - SHOPPING. Actually, Ensley, I have realized that I have absolutely no knowledge of how to eat healthy or what exercises to do and how to do them accurately so that they are effective. I have had 2 children and the ole bod just isn't what it used to be. ;-)
2. I am doing no exercising at this moment but am looking forward to what you have in store for me. As far as enjoyment, hmmmm... that is a tough one, not really (just being honest).
3. Right now, I am not a member of a gym. We do have the 24/7 fitness centers (actually one is within 5 minutes from my house); there is the average spa/gym facilities; we have a park; and I live on 8 acres in a neighborhood with a two mile secluded type road. The only problem that I have with the 24/7 fitness center is that I do not know how to use the equipment correctly; however, it is the most convenient.
4. Wear a teensy weensy yellow polka dot bikini??? Is that specific enough? Truthfully, I wish to lose weight to my post-baby weight of 125 lbs. (which would be 50 lbs) - tone as I go - and learn to maintain. Also, in doing this, I want to be educated enough to share with my 2 little girls this knowledge so that they do not have to live with this frustration in their future.
P.S. I also have a pool
E: LOVE your answers!!! Thanks for keeping it real. Ok, so here's what I need to know next. 1. Give me a snapshot of your eating habits (be brutally honest)...Do you eat breakfast, lunch dinner? Snacks?
2. Do you cook or prepare food? How often do you eat out each week?
3. How much water do you drink in one day?
This is going to be great! I think you speak for many people about having the right intentions in life...you just don't have the knowledge. And with knowledge comes power....and change. Ready? Set...GO!
2. Do you cook or prepare food? How often do you eat out each week?
3. How much water do you drink in one day?
This is going to be great! I think you speak for many people about having the right intentions in life...you just don't have the knowledge. And with knowledge comes power....and change. Ready? Set...GO!
T:
- Okay, this is the part I hate - the honesty!
Breakfast usually consists of a Blueberry Muffin and a Tall White Chocolate Mocha. Yummy-yes! Good for me-not so much! Lunch is my biggest meal of the day - Mexican, Japanese, Fast Food, Burger, you name it ~ If it's not good for me, I eat it. My mom cooks dinner and that would consist of - Fried Chicken, Fried Potatoes, Green Beans, Corn, and Cornbread. No snacks - unless you consider a dove chocolate now and then.
2. I eat out all meals except for dinner. Who knows - this may turn out to be a financial workout as well.
3. Does the water in Sweet Tea count? Honestly, water and I are not BFF's!
E: Ok, now that I have a glimpse into your life we can start making some baby step changes to improve some of the choices that you make. Here’s the deal: You have to get healthy. Set goals for yourself. They need to be realistic and timed. Good examples are clothing size (going from a size 12 to a size 8 for instance). I also suggest measuring yourself. You can get a measuring tape from any clothing/material type store such as JoAnne’s, etc. Measure your bust, the “small” part of your waist just above the belly button, the lower part of your waist, your hips, and each thigh (directly in the middle of the leg). Write those numbers down along with your current clothing size and weight. Every single month we are going to measure and weigh in. However, keep in mind that you have to change “inside” before you see the results on the “outside”. It takes time for your body to actually change. You have to get your cardiovascular fit. Your heart and lungs must get into shape, if that makes sense. For instance, in my past articles I used some of previous clients as examples of cardio improvement. One of my clients went from only being able to do 3 ½ minutes (not kidding) on the treadmill to walking for 45 with no problem after several months.
After we set those goals we need to start to learn about two areas of your life: 50% is how you eat, and 50% is how you exercise or exert energy. Most people pick one. They either go on some crazy diet without really start exercising correctly OR they exercise like maniacs without changing their nutritional habits. Go back and read my previous articles. And then we will review. I will break it down piece by piece for you. That’s actually how I describe it. If you want to get healthy you have to look at each choice you make as a piece of the puzzle. One piece is cardio, one piece is weight training, one piece is eating frequently, one piece is water, etc. When you finally identify all the pieces of the puzzle and you put them together and are CONSISTENT with that plan, that’s when your body starts to change. Most people leave out big ole pieces of the puzzle and get frustrated when they don’t see results. It usually means they are missing something big. Ok, so now that we have the most important part established let’s start to get into each of the pieces. Your first assignment is to read all of me previous articles. Mainly the first one, and the FIT principal.
Let’s also start with nutrition. That will be are learning lesson next. I hope you are ready to makes some healthy changes. Not only will you learn how to cook you will be saving money and seeing results! However, as you mentioned, your best motivation piece is your girls. You have an obligation to teach your children how to be healthy. NOT THIN! HEALTHY. It’s all about being strong on the inside and out. Get your whole family involved. Let everyone know in your life (your Mom, husband, coworkers, friends, etc.) know that you are making this life-style change and they must be on board. It’s not an option. You need a supportive group that will not sabotage your efforts. And don’t worry. You won’t be going too extreme either eating only rabbit food and having no fun in life. It’s all about balance my dear. Everything is good in moderation.
The next article we are going to discuss your eating habits. What I need for you to do is keep a food log for the next week. Write down every single thing you eat, the time, and notice the portion size. Track your calories, fat grams, protein, and carbohydrates. Everything you eat has a label on it. If you look at the nutritional information it has all that information there for you. It’s a pain in the rear but do it. That will give us a total of how many calories you are actually eating in a day AND will help you make better choices. Some things may be great choices and you know you can keep them. Some, not so hot. It helps you learn by seeing in black and white exactly what you are putting into your body. Start your food log….NOW.
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Beautiful Tammie and her husband on her wedding day
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