Name:

1. Before your transformation, please describe  your typical day’s eating.
Breakfast:
Usually eat cereal or oatmeal and definitely eat a hand full of almonds each morning.
Lunch (varies):
Tuna sandwiches and any combination of eggs that I can think of at that moment. Some occasions I do eat salads or cook something randomly, but a lot of the time it would depend on the budget I have that month.
Dinner:
Eating sandwiches of all different kinds. Mostly peanut butter with either jelly or honey, but other times would be ham and egg sandwich or just a ham sandwich by itself.

2. Please describe how you eat now. Foods, amounts, combinations and times of day.
There are a number of things that get into my diet on a regular basis. Milk and orange juice would probably be a must have and typically get about 1-2 cups a day of each. Also like to get in some sort of whole grain bread each day which would consist of about 2-4 slices of bread. Cooking eggs about 2- 3 times per week is probably a regular part of the routine as well. Everything else ranges from a bowl of oatmeal to chicken breast every now and then. Rarely go out and eat because I just don’t feel like I need it in my diet, but temptation does break me from time to time. Typical college student diet with very little variation.

3. What is your favorite healthy meal?
The favorite type of meal would probably some sort of homemade salad with avocados on it…Mmmmm yummy!!!

4. What is your favorite “free day” food?
It would probably have to be either some sort of steak or burger, but if I had to choose the steak would probably number 1 in my heart.

5. Toughest eating obstacle to overcome?
Being with friends for a long period of time makes it tough at times. It is great to be with them, but since I would want to spend as much time with them as possible fast food places is always preferred over something cooked.

6. Current exercise routine.
I typically work out about 5 times a week with 4 of those days being specifically driven by strength workouts. On Wednesdays I usually like to play basketball or football just to change things up a bit and get some rest while I’m at it. I also do play flag football on most Saturdays but I would consider that more towards being fun rather than an actual workout. I like to mix thing up by doing muscular strength for a month then muscular endurance the next. Cardio usually goes into my workout routine about twice a week.

7. Favorite benefit of this healthier lifestyle.
Would definitely have to be looking good while I still can. The health benefits will come later when I need them, but while I am still young the best thing about it is looking good!

8. Who is your role model?
Dan Henderson or Barry Sanders are by far my favorite role models, but I cannot choose one from the other. Dan Henderson is a UFC fighter and probably the oldest in there right now. Barry Sanders is a hall of fame football player who played for the Detroit Lions. The thing about them that I really like is their classiness towards both sports and they do not like to “show off” like most people would.

9. Why do you exercise?
Exercise helps me relieve stress and I actually enjoy working out. Being a college student and having a job really puts a lot of stress on me and instead of going out drinking or taking my anger on someone I would much rather exercise and just get away from all the distractions around from time to time.

10. Who is your workout buddy?
Most of the time, I do workout alone but sometimes choose to workout with Alex Trejo. He is one of my best friends and also an Exercise Science major like me. We like to push ourselves when we do workout, but with conflicting schedules we rarely get to work out together.

11. How long have you exercised regularly?
Since I was in middle school, I had been intrigued by exercising and realized then that this is exactly what I want to be dealing with for the rest of my life. It is a strange concept to look at it like that, but I did grow up in a family with athletes that were constantly working out as well which probably played a huge role in my life choices.

12. What is your must-have piece of gear?
The must-have piece of gear would have to be my I-Pod by far. I like to listen to music just about everywhere I go and always carry the I-Pod with me, even if I may not use it on that day.

13. What is your health and fitness advice?
Even though most people do not like to exercise, just by doing a simple walk 30 min a day can have positive changes in your life. People like to make all sorts of excuses for why not to workout but walking for 15 min around the block and 15 min back won’t kill or hurt anyone.

14. What is your best health or fitness achievement?
I have never weighed over 180 lbs and normally stay between 165 and 177 lbs. Also in high school, I was ranked 2nd in state for power-lifting but unfortunately scratched out at regionals.

15. What is your current health or fitness goal?
Just to stay fit and active for the rest of my life. People like to get strong or get “ripped” but for me it’s all about the health side of things instead of trying to impress people by how strong I am.

16. What is your biggest pet peeve at the gym or otherwise exercising?
I only have like two pet peeves and they would probably be that people do not pick up the weights after they are done lifting and that they do not utilize a full ROM when they are exercising. I know that people work there and pick them up for you but this doesn’t mean we should take advantage of them.

17. What sport would you like to try?
Lacrosse is definitely one sport I would like to try. This is because it involves a lot of running and teamwork as well.

18. What is your biggest challenge when it comes to eating right or exercising?
Managing my stress levels would be the toughest obstacle to overcome. When my stress levels elevate too high I tend to eat more and exercise less when it should be the complete opposite of that.

19. How would you spend $100 earmarked for health and fitness?
Probably buy some sort of protein mix along with an exercise type of equipment like resistance bands or weights.

20. What is the most exotic locale where you have exercised?
I really haven’t done anything too exotic but the beach would probably be my most exotic place. I have played football, played in soccer and volleyball tournaments, and I have also done some training when I was younger by running up the hills. I would like to go around to more exotic places but right now I am still young and focusing on my education.

21. What music do you listen to while exercising?
During exercise, listening to all types of music lets me mix things up a lot. Country music or love songs are definitely out of the mix.

22. What is your most embarrassing exercising moment?
In rare occasion, for some reason, I am lifting weights and one side feels heavier than the other side. Come to realize after the set that there is actually more weight on one side than the other. Never a huge amount of a difference but enough to cause embarrassment when someone sees it. My excuse for it is that I am trying a new type of resistance workout.

23. What has been your strangest exercise experience?
Yoga might be the strangest experience that I have had. I know it is a regular routine for a lot of people but I rarely do it and when I tried it for the first time I was sore in places I will not go into detail about.

24. What do you think is the best benefit of exercising and/or eating right?
Your heart, research has actually shown that people may prevent and fully avoid heart strokes if they eat healthy and exercise regularly.

I had to ask myself this very question recently when I began cleaning out my garage.   Some of you may know that I have gone down 3 dress sizes since I began working here at YPB.   After over 2 years of maintaining my new weight, I discovered that I still had not thrown out my larger clothes.  Many were expensive suits that I had worn in a previous job.  Eeeek!  I thought to myself, remembering how much I had paid for the suits.  Most were 3 sizes too big for me now.  “What if…” I thought to myself.  I have always hated throwing out something I “may” use again.  The thought of donating all of my suits, ate at me.  But then I remembered…I have reached my goal and I’M NOT GOING BACK! I decided that day to continue to move forward.   There are no “maybe’s” for me.  I will continue to press on.  Yes, I have had minor setbacks here and there, but I also have had many more successes and will continue to build on those, not my failures.  So out they go!  To the Goodwill where they will do someone else some good!

Maybe your success involves something besides your past wardrobe.  Perhaps you have began eating “clean” and have discovered a cupboard full of old junk food you have hung onto “just in case”.  Throw it out! You are planning for success, remember?  You get the idea.  So be encouraged, and build your success upon another success not your past!

*1½ cups coconut water
1 T lemon juice
½ C plain low-fat yogurt, preferably Greek-style
1 C packed baby spinach
2 T unsalted almonds
1 T honey
½ t almond extract
⅔ C frozen blueberries

Place all ingredients into a blender in the order listed, and blend until smooth, about 30 seconds. Serves one.

Per serving: 307 calories; 15 g protein; 7 g fat (2 g saturated); 51 g carbs, 10 g fiber; 405 milligrams

FYI:  Have you ever used coconut water in your smoothies?  Here are some great facts on coconut water:

*Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrate in the form of sugar and electrolytes. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.  It has fewer calories, less sodium, and more potassium than a sports drink. Ounce per ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams sugar, 61 milligrams (mg) of potassium, and 5.45 mg of sodium compared to Gatorade, which has 6.25 calories, 1.75 grams of sugar, 3.75 mg of potassium, and 13.75 mg of sodium.

By Terry Cobb-CPT, CES

One of the latest topics around the studio has been the use of bee pollen for weight loss.  When my client asked me if it worked, I told her I wasn’t sure.  I am a skeptic, by nature, due to the many weight loss claims that pop up daily.  As trainers, we are inundated with weight loss information.  It’s challenging, at best, to wade through the many claims being made.   I decided to do a little research into bee pollen and its various uses.   I found many websites that touted the many health benefits of bee pollen and some referencing weight loss.

I discovered bee pollen consists of plant pollens collected by worker bees combined with plant nectar and bee saliva, usually a mixture of pollen species from several different plants. The pollens are packed by the insects into small dust pellets that are then used as a food source for the male drones. Commercially, the pollen is gathered at the entrance of the hive by forcing the bees to enter through a portal partially obstructed with wire mesh that brushes the material off the hind legs into a collection vessel. Because of the increasing popularity of bee pollen as a health food, this means of pollen collection has been supplemented by collection directly from the hives.

Articles in the popular press suggest that athletes could enhance performance by ingesting bee pollen; however, an investigation conducted by the National Athletic Trainers’ Association with Louisiana State University swim team members found no beneficial effect. 1

Weight loss claims have not been substantiated  by any credible medical source that I could find.  The main ingredient in the bee pollen that supposedly aids in weight loss is lecithin.  Lecithin is a fat that is essential in the cells of the body. It can be found in many foods, including soybeans and egg yolks.  It is also used as an emulsifier in foods.

Bee pollen products are a classic example of the current fallacies of the supplement industry. The claims made for such products are full of hype but are completely unsubstantiated by rigorous scientific evidence. What little evidence that was found shows that it is ineffective. What passes for “scientific” evidence on promotional websites are ancient tales and anecdotes. Further, there are increasing safety concerns about bee pollen products, mainly from the potential for allergic reactions but also including organ toxicity. 2

1.  Montgomery PL. Bee pollen: wonder drug or humbug? New York Times . February 6, 1977;5:1,7.
2.  http://www.sciencebasedmedicine.org/index.php/bee-pollen-supplements-not-safe-or-effective/

Warm up for 5 minutes:

Jumping Jacks 1 minute
Squats 1 minute
Kettle Ball or Dumbbell Swings 1 minute
Jumping Jacks 1 minute
Squats 1 minute

Equipment:  Cardio Machine & Stability Ball

Cardio:

Perform Tabata Drill three times for a total of 18 minutes:

Using a treadmill, cycle or elliptical machine increase intensity of the machine and/or increase to a speed that is high intensity for 20 seconds, then slow the pace down to recover for 10 seconds .  Repeat this circuit eight times.  Bring your cardio machine down to a recovery rate for 2 minutes.  Repeat this drill, including the rest intervals for a total of 18 minutes.  This is a great way to boost the metabolism and get a high calorie burn in a very short amount of time.

Muscle Conditioning:

Complete each of the following exercises and then repeat the circuit two more times.

Stability Ball Push up:

Position your body on top of the Stability ball. Place hands in front with feet on the ball and chest nearly touching the floor.  Push up until your arms are straight, keeping your hips in line with your shoulder.  Lower back to where your chest nearly touches the floor.  Repeat for 8-12 reps.

Stability Ball Wall Squat:

Stand with your arms by your side and stability ball positioned at your low back level, against a wall.  Squat down, lowering your body toward the floor, making sure your knees are not extended out past your toes.  Push through your heels to return to start position.  Repeat  for 8-12 reps.

Stability Ball Arm to Leg Transfer:

Lie on your back, straight – holding the stability ball overhead, with your arms fully extended.  Raise your arms and legs straight to the middle and transfer from your hands to between your ankles.  Lower your arms and legs and repeat in the opposite direction.  Transfer the ball back and forth every rep.  Repeat for 20 alternating reps.

Lisa and I had a very good conversation this morning around caloric intake and the need for people to realize that drastically cutting calories,  does their body a grave disservice.  We were discussing our new Weight Management program and the great information found in the manuals the participants will receive.   BMR (Basal Metabolic Rate) is discussed in detail in one of the chapters.

 BMR supports your bodily functions that occur without conscious awareness.  This includes heartbeat, breathing, maintenance of body temperature and the sending of nerve and hormonal messages to direct these activities.  They are the basal processes that maintain life.  The amount of energy required to maintain these functions is called your BMR.  For example, Lisa and I must consume between 1233 and 1277 calories, respectively, just to maintain our processes of life. Please note, this doesn’t include calories needed for daily physical activities.  You would need additional calories for that.   The chart below will give you a brief idea of how those calories are used:

Energy expenditure breakdown

BMR generally decreases with age and with the decrease in lean body mass (as may happen with aging).   Increasing your muscle mass, increases BMR.

Illness, previously consumed food and beverages, environmental temperature, and stress levels can affect one’s overall energy expenditure as well as one’s BMR.  Any decrease in calories below this BMR will result in a decrease in lean muscle tissue.  This slows the metabolism which leads, eventually to an increase in body fat to protect the body from the perceived starvation.  So, you see, there is a science behind healthy weight loss and/or maintenance.  Use the handy link below to discover your own Basal Metabolic Rate.  How are you doing?

http://www.bmi-calculator.net/bmr-calculator/

Mistake #1: You go to the grocery store following a workout.

Most of us have heard the old adage about not grocery shopping when we’re already hungry, right?  But what about after a workout?  Oftentimes we are ravenous after working out.  By the time you have cooled down and got your shopping cart, guess what?  Hunger can strike.  Pretty soon, we are loading our carts up with “quick fixes” knowing we need to replace that lost glycogen!  The quick fix may not be a “healthy” quick fix.

Plan:  Try to eat directly after your workout or carry a small post-workout snack.  Also remember to plan exactly what you are going to buy and stick to that list.

Mistake #2: You buy a food simply because it’s organic.

Just because a food is “organic” doesn’t mean it’s healthy or that it’s good for you. Organic chocolate or organic desserts are still “chocolate” or a “dessert”.  They still contain calories and fat.

Plan: Read the nutrition label, as you would any other food label.  How much fat, sodium and sugar does it contain?  What are the serving amounts, etc.

Mistake # 3: Purchasing various products because they are “made with real fruit.”

Just because a product shows fruit on its label, doesn’t necessarily mean it’s made with fruit.  Oftentimes dyes and artificial sweeteners are used to give it a “fruity” flavor.

Plan:  Try to eat whole pieces of fruit.  If the product you are eating doesn’t contain “real” pieces of fruit, do not buy it.

Mistake #4: You avoid frozen produce and assume it’s not as nutritious as fresh.

Despite good intentions we find that we have several items in our crisper that are now wilted because we did not have the chance to use them this week.

The Plan: Stock up on frozen produce—it stays good for up to a year.   Frozen food can still be nutritious and they taste great.  We don’t have to worry about looking for produce that is “in” season.  We can enjoy it year round.  Farm fresh produce, on the other hand, may have travelled for several weeks, been exposed to light, heat and many handlers before reaching your table.

Mistake #5:  Buying Anything from the Checkout Lane Aisles

The items conveniently located at the checkout lanes are designed for impulsive shoppers.  They are things like, wrapped snacks, little gadgets, soft drinks and convenience type items.  The items here have a higher markup than most items.

Plan:  Most items have a generic version that can be found in another section of the store-which will be far cheaper. So avoid the last minute impulsive purchases!

So the next time you are in the grocery store, remember to try to put your family’s money toward purchases that will not only satisfy their appetites and nourish their health but that will save you a whole lot of money and prevent excess waste.

YPB Training Studio offers Grocery Shopping Tours for a very nominal fee.  This is a great opportunity to help you read and understand food labels.  Your guide will answer specific questions and help you to make better informed choices when you shop for your family.  Check out our website at http://ypbtrainingstudio.com/supermarket-shopping-tours/   to find when our next Grocery Shopping Tour will be held.

Elite Fitness Professional
Your Personal Best Training Studio
ABBA Human Resources
ACSM-Certifed Personal Trainer
CertifiedWellness Coach: Wellcoaches
AHA-CPR

Specializing In:
Wellness Coaching

Marcia says, her life long struggle has always been her weight although when she came to Your Personal Best she was at her heaviest ever. She believes totally in everyone’s ability to make small changes leading to greater changes. She has a passion for working with people to assist them in becoming healthy and enjoying a better quality of life. That is what YPB has done for her. Over the last year and a half, she is not sure what would have happened to her physically without YPB in her life. It is important to her to teach the gift of health to others.

Marcia’s Strengths:

• Has faith in the link between all things, i.e. body-mind-spirit.
• Is energized by the steady and deliberate journey from ignorance to competence.
• Enjoys the thrill of turning strangers into friends.
• Likes to figure out the best way to get things done.
• Takes responsibility for anything that she commits to, whether large or small, feels emotionally bound to follow it through to completion.

Elite Fitness Professional
Your Personal Best Training Studio
ACSM-Certifed Personal Trainer
ACE-Certified Group Fitness Instructor

Educational Background:
Fitness & Wellness

Specializing in:
Cancer Exercise

Certifications:
YogaFit-Yoga Instructor
Turbo-Kick-Kickbox Instructor
Cancer Exercise Training Institute-Cancer Exercise Specialist
American Red Cross:  CPR/AED/FIRST AID

Terry’s Strengths:

• Has a desire “know more” about things.  Enjoys research, collecting and archiving all kinds of health and fitness information.
• A great conversationalist and enjoys presenting information.
• Loves the challenge of meeting new people, winning them over and finding common ground in which to build lasting relationships.
• Has an enthusiasm that is contagious.  Is excited and passionate about seeing others succeed.
• Is intrigued with the unique qualities of each person.  Has a gift for figuring out how people who are different can work together productively.

Owner/Director of Operations
Board Chair, L.G.W. Fitness, Inc.
ISSA – Certified Fitness Trainer; AHA – CPR

Specializing In:
Sports Nutrition
Low Back conditions
Fitness and Pregnancy
Physiology and Exercise
Fitness and Fibromyalgia
Shoulder Complex: New Advances
Fitness and the Aging Spine

Lisa ran and taught aerobics classes in 1997-98, but struggled with “Skinny Fat”. She discovered resistance training and more importantly, Right Nutrition in late 1998 which led her into the sport of Natural Body Building. She won awards in three shows and had the privilege of judging shows over the next 2 – 3 years. Lisa continues to run, cycle, lift weights 2-3 times a week and train as a triathlete to maintain a “toned” and functionally strong body at 51 years old. She founded Your Personal Best Training Studio in 1999, is a mother of two daughters and is helping others to achieve their personal best!

Lisa’s Strengths:

• Can create alternative ways to proceed. Quick to spot relevant patterns and issues.
• Go with the flow. “Now” person who can take things as they come, discovering the future one day at a time.
• Likes to figure out the best way to get things done.
• Has faith in the link between all things, i.e. body-mind-spirit
• Enjoys the thrill of turning strangers into friends.
• Focuses on strengths as a way to stimulate personal and group excellence.