Are You a "Go-Giver" or a "Go-Hoarder?"

Recently I have come to discover that the fitness industry can become a very territorial place.  I know this post my seem odd coming from a gym owner and a supplement company representative.  What I am about to tell you I should be skewing in favor of my business, my company, my brand, my supplement of choice.  But where's the honesty in that?  

Two thoughts that come to mind while writing this post are:

"You can't be all things to all people" and "A genuine leader will never exploit your emotions or your pocketbook."

We don't live in a box. We all weren't made from a box. We all have different desires, different bodies, different goals, different budgets, different schedules, live in different areas, we click with different people.  If I were to expect you to believe that my way or what I sell or what I say is THE. ONLY. WAY. for you to accomplish your goals and the desires of your heart, I would be a terrible leader and I would expect you to run far, far away from me.

Remember Where You Came From - But Also Remember It's Ok to Move On

A client sent me an email that included 11 statements: What Your Personal Trainer Wishes She Could Tell You that included this:

"It doesn't really bother us when you cheat on us with another trainer -- but it does when you act weird about it later... We want them to find someone who fits their needs. And good trainers usually have plenty of other clients."

--Traci D. Mitchell

This is the perfect example of a Go-Giver vs. a Go-Hoarder. I know trainers, coaches, and  gyms who insist that they appeal to the masses, dilute their services to hoard everyone and anyone they can get out of fear that they may never come across new members, new clients, new leads.  I will be the first to admit that I have been guilty of this. It's a lot of wasted energy trying to appeal to everyone when not everyone wants to appeal to you anyway.

When Your Program "Doesn't Work"; Don't Take It Personal - Connect with other People - Form Partnerships - It's a WIN-WIN.

At Anytime Fitness in Fredericksburg we set up cross-marketing with the local CrossFit gym in town, CrossFit 830. We offer a discount to their members and they offer a discount to ours. We understand that it just "doesn't work" to do rope climbs, tire flips, snatches dropped mid-air, and handstand walks in our 3500 square foot gym. And at the same time I know that one cannot and should not live by CrossFit alone; hence having the option to use machines, workout in air conditioning, cross-train on the elliptical, etc  - it's an all-around win-win for our members and theirs. 

The same is true of my Pump & Shred nutritional coaching.  If I identify that a client cannot mentally wrap their head and lifestyle around prepping 5-6 meals a day, eating every 2-2.5 hours to fuel their metabolism, and stop cooking with so much coconut oil, or ghee, or duck fat, I'm not going to force them to do my program - it just "won't work for them" and I am ok with that.  If I were to force them to make it work and expect them to not look for another approach to eating/getting results somewhere else I would be ignorant and selfish.  I'm not taking it personal. I realize it just doesn't work personally for them.  The great thing is, is that I know plenty of people I can refer them to in the hopes that they will find what they are looking for.

As a friend once shared with me, "There's a big enough pie for all of us to have a piece and help each other."  If you truly want to help people, you will help them be successful, reach their goals and find what works for them even if it doesn't end up helping YOU directly. The universe will end up repaying you for what you sow. 

The fitness community is big enough to share, connect, support, and lift each other up where we are meant to excel and with whom we are meant to excel with.  And if you feel as though tweeting about, talking about, or wearing a t-shirt from another gym/program is going to offend the community in which you currently belong; that's a whole nother issue I can't help you with.

Peace.WhyCantWeBeFriends.Love.

Add This To Your Workout Bag 'O Tricks

Today's post features 20 minute treadmill booty burning, leg sculpting, HITT workout.

But before I get to that, I'd like to say that the internet is a beautiful thing.  Where else can you get information, motivation, inspiration, healthy recipes, and workout ideas at your fingertips, instantly?  

If you follow the right people on social media you'll never have a dull, negative moment in your day.

In fact, Women's Health Magazine posted findings from a study that says, "Dieters who used twitter to read and post updates and encouraging messages were more likely to succeed than non-tweeters" They also recommend "Find health-conscious women bloggers who chronicle their weight loss and follow them on twitter".  

Today's workout was fueled by my Twitter and Instagram #fitfam ladies: Jill Coleman from jillfit.com and Jess Holland.  These are just two of some of my favorite fitness ladies to follow.  

Workout Preface:

I knew I was short on time.  I knew I needed to do cardio. I knew I needed to do some isolation training. I love shoulder day. And I love to run. But in order to keep my booty from shrinking and my mind from going insane logging more than 20 minutes on the treadmill (distance running=pancake butt) I opted for this 20 min HITT workout.  It's a mix of CrossFit Endurance training and the Jess Holland Treadmill Special followed by a 20 min shoulder workout posted by Jill on twitter this morning. 

If you only have 20 minutes to workout this treadmill workout is tha bomb and I encourage you to try it. Pictured below is the secret sauce to the Jess Holland Treadmill Special: lateral INCLINE treadmill run.

The Workout:

As posted above based on my running pace. If the warm up mile takes you longer to run, your workout may be a bit longer than 20 minutes, but probably not too much more.

Tabata Treadmill Sprints - Increase treadmill incline to 12%.  Set the treadmill pace to 20-30 sec slower than your "race" pace. For me that's a 7:30/mile pace. 

 Complete 8 Rounds of: 20 sec sprint - 10 sec rest.

Then immediately move to the "Jess Holland Treadmill Special" 

(I shortened the usual intervals from 30sec to 20sec)

Set incline to 15%. Set treadmill speed to 3.5mph

Repeat 4 Rounds of:

20 sec forward walk

20 sec lateral run (right)

20 sec forward walk

20 sec lateral run (left)

Hop off treadmill and do 20 sec of lunge jumps

Repeat.

The incline lateral runs have become my new favorite obsession.  I typically do the cycle above 6x at 30 sec of each interval. Short. Sweet. Spicy. And to the point.

I finished the workout with shoulders and was on my merry way.  

Peace.AddThisToYourWorkoutBoxOTricks.Love.

Cauliflower Shrimp N' "Grits"

Last weekend we took my mom to Lambert's for a belated Mother's Day brunch.  Out of sheer impulse I ordered the shrimp & grits and didn't look back. It was my cheat meal, it sounded amazing, and I ate every last bit.  Ever since then I have been dreaming about that dish.  Did I mention it was topped with a soft boiled egg? YUM.  Anyway, I came across a recipe for cauliflower "grits" this weekend and decided to try my own clean version of the traditional dish.  

Bring out that nutritional yeast, put away the oil, the butter, and cream - you won't find that here as I am not a fan of heavy cooking nor creamy thighs or a butter butt....

For the shrimp:

Depoo and devein the shrimp. Or do what I do and buy it already done for you. Rinse and pat shrimp dry.

Spray with organic olive oil cooking spray. 

Squeeze 1/2 lime juice over shrimp.

SprAnkle garlic & herb seasoning.

Pepper

Ms. Dash Fiesta Lime seasoning.

Grill on low heat for about 7-9min.

For the Cauliflower "Grits"

My version adapted from here.

What you need:

1 head of cauliflower

1/3 c. nutritional yeast flakes (DO NOT OMIT THIS)

3/4 c. low sodium organic, free range chicken broth

chives

pepper

garlic & herb seasoning

and sea salt (if you're into that. I didn't use any)

Preparation:

Remove leaves and stems from cauliflower. Rinse and chop into florets. Place in a food processor and pulse until it turns into a grit-like consistency. 

Meanwhile heat a skillet on low, spray with organic olive oil cooking spray.

Add cauliflower "grits" to the skillet, pour in 3/4c. chicken broth

SprAnkle pepper, garlic & herb seasoning, and chives. Stir occasionally for 10-15 min.  

Just before it's browned add in the 1/3c. nutritional yeast flakes and stir for a few more min.

Top with grilled shrimp, I plated it with asparagus and DONE! 

Notes and Variations:

Look, I'm going to be honest with you. If you leave out the nutritional yeast flakes it will taste less like "cheesy grits" and more like pulsed cauliflower. 

Variations could include:

 - The actual use of cheese. I imagine goat or Parmesan would be tha bomb.

 - Top with a soft boiled egg or an egg cooked over easy.

 - If you're one of those people obsessed with bacon, I'd imagine that would be pretty good too, but I don't endorse that as "clean eatin"

 

Peace.ItsActuallyPronouncedSkrimps.Love.

Nooch Acorn Squash

Nooch aka: Nutritional Yeast is no secret ingredient of mine if you have been following my recipes for quite some time. 

Here's why I love adding nutritional yeast to a lot of my recipes:

It is a source of protein and vitamins, especially the B-complex vitamins, and is a complete protein. It is also naturally low in fat and sodium and is free of sugar, dairy, and gluten. Sometimes nutritional yeast is fortified with Vitamin B12.

Nutritional yeast has a strong flavor that is described as nutty, cheesy, or creamy, which makes it popular as an ingredient in cheese substitutes.

This recipe is easy, peasy and The Rick-o-Meter when asked what he would rank it on a scale from 1-10 said, "Well, it's gone. Isn't it?" I take that answer as a 10!

Ingredients: (serves about 3-4)

1 acorn squash

Organic garlic & herb seasoning

Chives

1/4 c. nutritional yeast flakes

Preparation:

Preheat oven to 400 degrees

Cut squash in 2 halves, scoop out the seeds  and strings with a spoon

Place "meat side" down in a shallow baking dish and add about a 1/2 inch of water to the pan.

Bake for about 30-35 minutes

Remove from oven, scoop squash out of skin into mixing bowl

Mix on medium speed while adding in sprAnkles of garlic & herb, chives, and 1/4 c. nutritional yeast flakes.

**If you don't have a mixer, you can use a food processor or just mash and mix with a fork.**

Serve and eat!

Here's how I served it up last night:

4 oz. baked chicken

1/2 c. acorn squash

1 c. roasted broccoli 

Peace.NoochAcornSquash.Love.

 

What IS Pump & Shred?

If you follow me on any and all of my social media outlets you have most likely seen me shout Pump & Shred from the rooftops. And while you may be aware of the name it has come to my attention that when my own mother doesn't really know what it is, it's time I explain just what I do with Pump & Shred; how it's changed my approach to health, fitness, clean eating, and the lifestyle approach to all the forementioned.

First let me tell you what Pump & Shred is NOT based on assumptions people have expressed:

It is NOT a competition diet. 

We have no desire to turn our every day clients into fitness competitors. End of story.

It is NOT a 21/30/90 Day Challenge.

We don't set you up for success that only lasts you a certain time period and then wish you "good luck" for the rest of your life.  We DO have 4-6-8-12 week transformations but our end goal with our programming is to provide you with blueprints and the knowledge to help you continue to eat clean, by knowing which foods to choose based on how much better you feel, perform, and helping you maintain a lean living lifestyle as if it's second nature.

What Pump & Shred IS:

The Pump & Shred® program incorporates nutrition, supplementation, and workout plans proven to illicit ideal metabolic function, fat-loss, and muscle building, in a way that is tailored to the individual. The results-based program incorporates clean eating principles, macronutrient timing, basic supplementation, high-intensity interval training, weight training, cross-training, and cardiovascular training.

A Plan That Works If YOU Do

If you fully commit to the plan; you will get results. The plan is not magic; the magic lies in your consistency to follow through with it.  If you follow 50% of the plan and do 50% of whatever you want on your own, you are not truly on the plan.  In order for it to work, you have to commit to it - learn about your body and share in the responsibility of transforming. Coach Jessica just wrote a great post about "taking responsibility in the process" here.

Lifestyle Approach

As a Pump & Shred coach I realize the importance of not only encouraging my clients to live out the program once they have completed it, but also making sure that I do as well.  We all know and have had coaches who tell you to do one thing, yet engage in the complete opposite behavior as if they're somehow exempt from living the lifestyle themselves.  I'm not asking for an all or nothing mentality approach or way of living.  I am asking you to give yourself a chance to find out what it feels like to feel your best and maintain without obsession or self-denial.  Denise, one of very own Pump & Shredder's says it best:

A Program Tailored to the Individual 

I have had clients of all shapes, sizes, weights, and fitness levels go through the program. It's not a one-sze-fits all approach and it's not tailored to one specific group.  All results vary according to each individual and where they start and what their end goal is.  Your success is not determined by whether you lose 1% body fat or 15%. Sometimes the biggest success for clients is realizing how much better they feel, how much stronger they become, improved endurance, reduced cravings, attitudes that go beyond the calipers and the scale.
 Clean eating, smart training, supplementation, and accountability are all part of the program.

Let The People Speak

Amy Chow - Our Clean Eating Endurance Machine

so glad i did @pumpnshred w @melisaloo. almost 2 mos later & still mostly maintaining! feeling faster&stronger each day. extra protein #ftw
— amy c chow (@deadhope0) April 25, 2013

Annie, one of Coach Jessica's clients:

"I was also learning how, what, and when to eat to fuel my body for my workouts and for everyday life. Overall, I loved how I felt, and the progress I was making. I continued to learn and to break bad habits. Another amazing aspect of the program is the level of accountability. If Jess saw my progress stall, she questioned exactly what I was doing and we made adjustments to the plan. This kept me focused and on track."

Rachael, one of Coach Brooke's clients:

"When I am diligent about eating what and when I am supposed to, my sweet tooth that used to get me into trouble is no longer an issue.  Now that my body is full of foods that are good for me, I am not craving foods that are bad for me."

Find out more about the Pump & Shred Program

www.pumpnshredlife.com

Follow us on twitter: @pumpnshred

And of Facebook: https://www.facebook.com/PumpnShred

Peace.PumpnShredLifestyleYo.Love.

Goldilock's Syndrome

You may be suffering from Goldilock's Syndrome if you've ever said the following:

"I'll take her arms, that other girl's legs, her stomach, and my face"

"I like my arms, but I'd love to have her legs"

"If I could put my legs with her stomach and tone up my arms; I'd be just right"

Any of those phrases sound familiar to you? I know I've caught myself saying something similar multiple times.  

Why is it that you DO workout, what are the motives behind eating clean or sticking to this diet or that diet plan?  Is it because you hate your body and are chasing that "perfect" figure of your imagination? 

When my fitness journey began over 15 years ago (and I don't say health and fitness because many of those years I was not healthy; I was undernourished) my sole motivation for working out countless hours and counting every calorie was because I hated my body, I loathed parts about it, I suffered from extreme Golidlock's syndrome but I've blogged about this many times so I'll save you the recap once more.

In much recent years, I've transitioned from being motivated 100% by negativity towards myself to almost (it's always a work in progress) 100% being motivated by how my body feels when I workout and choose to eat clean.  I no longer feel compelled to eat a certain way or workout to a certain extreme; I JUST DO.  I do what I need to do and I do what feels right; not because I hate my body, but because in order for me to love it, I need to treat it right.  It's not a question of whether or not I'm going to order this or that. I don't have to be allergic to gluten to know I don't want to eat it all the time, and if I don't prefer to have a glass of wine with dinner, I don't. 

So What Is This Goldilock's Syndrome Anyway?
It's a term that just came to me one day after receiving much appreciated support from friends, clients, and families during my competition season.  Here's some of the following things I heard.

"You look so great. I don't think I could ever look like you but I need help. Can you give me some tips?"
"Wow, you look really good; I want to get in shape too, but I don't want to look like you"

First, the words "I don't think I could ever look like you" is already self-defeating. Without you being aware of it, you've already set barriers and limits on yourself and your success.

Second, the ".....but I don't want to look like you..." is a phrase I've heard more than 10 times the past few weeks.  And my reply to that is:

              GOOD! I don't want YOU to look like ME either! 

I want YOU to look like YOU when your body feels the best, when it performs well, when you move and breathe with confidence, strength, empowerment, and excitement.  Chances are if you ended up getting that coveted figure of your imagination and you still don't feel confident, strong, empowered, or excited about life, you won't stay at that body/shape/weight for long.  

Throughout my past two figure competitions I believe I have found the best version of myself; inside and out.  Which also means I'm becoming less and less willing to compromise the happiness of where my body is NOW to do what it may take to be competitive in the sport.  If I'm to build "bigger glutes, or bigger shoulders, or develop my lat spread" I'll be changing my appearance based on what other people are looking for; not myself.  

And therein lies the "Goldilock's Syndrome" all over again.

My intentions of sharing all of this with you is to encourage you to discover the motivations behind why you choose to workout or not; why you choose to eat clean or not; what will it take to feel your best without wondering if you will ever look your best?  Align your thoughts with your actions and your actions with your thoughts.  Become your best YOU. You're not me; you're not your mother's/father's body, your not the brother or the sister that got the "bad genes".  You are who you choose to be and who you choose to create.  And if you don't know what it feels like to feel your best; I will do my best to help you discover that.

Peace.LoveYOURBody.GiveItAChance.Love.

Surrender and Surprise Yourself

Surrender: 

1. To relinquish possession or control of to another because of demand or compulsion.

2. To give up in favor of another.

When I reflect on the one thing my most successful clients have in common this word comes to mind: SURRENDER.  "To relinquish possession or control" is not an easy task.  We want so badly to fight for that control and maintain it, yet it's the very same thing that is often holding us back from reaching our true potential.

The person that comes to mind when I think of surrendering is my friend and fellow Pump & Shred coach, Brooke.  She was my first success story from Anytime Fitness- Fredericksburg and I remember so clearly her hunger for success, how she soaked every suggestion I had for her up like a sponge. There were no questions of "But, why?" or "Are you sure?" or "I know you said to do this, but I decided to do that instead".  She trusted my expertise, advice, stuck to the plan of action, and got results.  

It always amazes me that people want a change bad enough to seek out help, yet when you provide them with a clear plan of action, they fight you, they fight themselves, and end up going back to where they were right from the beginning. 

When Brooke surrendered herself for success she had no idea the lives she'd impact and the people she'd change along the way. When you fully surrender, you open yourself up to a whole new world.

If what you're doing isn't working, "give it up, in favor of another." When you ask for help, get out of your own way, get out of your head. Fully surrender; you just may surprise yourself.

I think Coldplay says it best with, "But if you never try, you'll never know just what you're worth"

Peace.Surrender.Trust.Love.