Tuesday, November 30, 2010

Notes From a Personal Trainer

I'm going to say it now but your not going to listen. Come January 1st though,  our voicemail, inbox, and conversations will all sound something like this, "I'm trying to lose weight/get healthy/ fit into my skinny jeans, what should I do?" And the answer will be the same just two little words. Two words will solve those problems with the extra pounds from the holidays. Two tiny words are the answer to almost every problem you will ever face. It's called hard work no matter what any late night infomerical, pill bottle, or billboard ad tell you.


What's the best time to workout? Ask 10 different trainers and you will get 10 different answers. The same could go for just about any fitness question. But here is the truth, the best time to workout is whatever time you get off your butt and move! The best cardio is the one you will do! The secret is don't do it to fit in your skinny jeans, it's to make it a LIFE LONG habit.


But while I'm up here on my soap box(I kinda like it here, now I'm a whole 5'3) let's talk about  how to work smarter rather than harder. It always amazing me when I'm at the gym what I see and hear.


Example One: a woman "on the treadmill" reading a book. You then hear her complain that she spends an hour every day on this machine and lost 5 lbs in the beginning but now nothing.
Rule Number One: if you can read a magazine while doing your cardio chances are your heart rate is not close to being high enough to be effective at all. If the walk is to reduce stress, start a exercise plan, or if you are at your target heart rate by all means continue, if not PUT THE MAGAZINES DOWN AND SWEAT!


Example Two: a woman in the weight room  working on legs, legs, legs, and then some abs. This woman will complain that she lifts weights a few times a week but her body never changes.
Rule Number Two: DUH! Of course your body isn't changing. As I bang my head on the keyboard from frustration I still type this with love, you can't workout half of your body and expect it to change. Why women are scared to work their chest and back is beyond me. I know, your going to tell me it is because you don't want to look like a man. Good thing because your chemical makeup won't let you.  Guys have much more testosterone than women. That is what helps them build more muscles and keep it. In fact at the age of 35 women lose a half of pound a muscle per year. Not lifting weights or doing strength training could be one of the reason you put on weight during the pre and Menopause years because more lean muscle means more calories burned at rest. SO WORK YOUR WHOLE BODY!


Example Three: "I eat great but I still can't lose weight."
Rule Three: I knew a trainer that every time someone said that he would make a surprise visit to their house and raid the fridge and pantry. Funny how the story changed. Be honest with yourself and the calories you eat. Losing weight is a simple   math equation. Eat less than you burn. If you are truly eating well and still can't lose the weight, see your doctor. It could be a sign that something is wrong.




Move your bodies now, not January 1st and give up January 2nd. It should be the "Merriest" time of the year but it is also the most stressful. If reading your magazine while taking a walk helps you to deal with your Christmas list, please do. Maybe take a dance class or give yoga a try. Make it fun and you are more likely to stick to it. Pick a 5k or a race and set a goal. Whatever works. And if you want to eat that sugar cookie, eat it. It really is all about balance. Just make sure you are filling up on veggies so that when you have one cookie your full.
Now I'm off my soap box.


Also please call, email, come talk to us January 1st, 2nd, 3rd, or any other day of the year. We love hearing from you and loving getting spend time with you each week. We truly are blessed to have some of the most amazing people as clients and friends. If you want to start your New Years Resolution today call us at Champions Fitness Together 281 379 4422 or email at champions@fitnesstogether.com .

Thursday, November 25, 2010

In Honor of Black Friday/Cyber Monday

Your Champions Makeover sponsors would like to extend our Holiday specials to you! Here's a list of the deals you can take advantage of,


Myfitfoods Houston Champions location is hosting a Customer Appreciation sale this Saturday. Everything in the store is 20% off!


Give the gift of health this Christmas. Ft Champions is having a Black Friday/Cyber Monday sale, one jump start package (1 assessment and 3 training sessions)for $99 or buy one jump start package for a friend, get one for yourself for $150. All packages bought on Friday or Monday will recieve 25% off. Call us at 281 379 4422 or email us at champions@fitnesstogether.com.


 Scruples Boutique Linda J Griffin DUDETTES!! I JUST PUT HALF THE STORE ON HALF OFF FOR THE BLACK FRIDAY SALE! COME IN NOW AND GET THE BEST STUFF!! Check out our $26 RACK TOO!! Leather pants and jackets are on there! YAY BLACK FRIDAY ON MONDAY!!!




Cherry Blossom Yoga we'll be offering 10% off all* boutique items Nov 26-Nov 28 (Friday - Sunday). *not applicable on Eye Pods









Anything Bling This Friday we are offering $10 off our Miss Me Jeans, A Judith March trunk show, and mimosas while you shop!

Need a stress reliever after your early morning shopping on Black Friday?
 
Melt your stress away with a relaxing massage
  
 Mention this email and receive a free peppermint foot scrub for your tired feet.
 
Massage Heights Champions Village
281-943-7529
 

Sunday, November 21, 2010

Update

Well I have completed week three and I gotta tell you I feel great.  I do so much during the days and when it is time to sleep, I now get my sleep.  I used to go to bed anywhere from 11-1am and it would not be a sound sleep as I would constantly wake up in the middle of the night.  Now I go to bed no later than 9:30 and I am sleeping through the night.  Thursday was the first day I looked in the mirror and saw no bags under my eyes.  Yippee.  My co-workers ask why I look so rested and why my skin looks good...I tell them a good night sleep and plenty of water but really my chubby cheeks and my double chin are slowly leaving me. He He He 
 I love my trainers at Fitness Together, they really push me and even when I think I can't I do.  I am getting stronger every time I go to my workouts....I can feel the difference!  I kid around with my hubby all the time, don't mess with me honey I have two big guns now (and I show him my arms) LOL.  Next week the studio is closed on Thursday and Friday but that's OK because on Thursday I am doing the 3k with my neighbors and Friday I will be doing my power walk @4am when I fight the folks on Black Friday....one of my favorite days of the year   Again, thanks for all the support I really can't thank everyone enough.
Shirley
It's not too late to start your makeover!
3x a week personal training Champions Fitness Together
1x a month massage  Champions Massage Heights
1x a week yoga class Cherry Blossom Yoga
Visits with Dr. Ted Piliszek
New wardrobe Scruples
Facial treatments DermaTouch RN
Nutritional counseling and food Champions My Fit Food
Teeth cleaning and whitening Dr. Patrick Swonke D.D.S
$100 gift certificate Anything Bling Boutique
Hair makeover Alan Murphy

Tuesday, November 16, 2010

New Flash!

Way to go Shirley! 10 lbs lost since she started 2 weeks ago. We are all so proud of you and the hard work you doing. It might be hard now but the payoff is completely worth it. Are you ready for your success story? Call the Champions Dream Team today and have a makeover of your own.

3x a week personal training Champions Fitness Together
1x a month massage  Champions Massage Heights
1x a week yoga class Cherry Blossom Yoga
Visits with Dr. Ted Piliszek
New wardrobe Scruples
Facial treatments DermaTouch RN
Nutritional counseling and food Champions My Fit Food
Teeth cleaning and whitening Dr. Patrick Swonke D.D.S
$100 gift certificate Anything Bling Boutique
Hair makeover Alan Murphy

Saturday, November 13, 2010

Progress Report

8 tough workouts in with1 week of My Fit Foods = 7 POUNDS GONE AND MY CLOTHES FITTING BIG!!!  Leaving the studio yesterday with a big smile and eager to continue my journey.  I have had a mentally tough week with the food temptations but I did it.  I served over 400 people my favorite bbq meal, sat through meetings with folks eating jumbo sized tacos, huge sandwiches and chips and watched as they snacked on chocolates and I touched nothing.  My family usually eats out 2-3 times a week and happy to report we did not eat out this week as most everything was cooked at home or by my mom.  My cabinets were stocked with chips and snacks for after school and now we have baked chips in the cabinets, yogurt in the fridge and fresh fruit on the table.  I am cooking with ground chicken, ground turkey and leaner meats.  My kids eat one veggie for dinner usually broccoli or corn as those are their favorites.  So yes I have made some changes and yes not just for me but for my family.  With those 7 pounds I gave a lot of sweat but absolutely no tears and no regrets.  Thanks everyone for all the support!
 

Monday, November 8, 2010

Shirley's Progress

I did my homework! For my first mile I walked the curves and ran the straight aways on the track then my second mile I did a power walk followed by stretches. Tomorrow I start the 21 day My Fit Foods Program and I picked up my meals and ready to go!

Shirley

Saturday, November 6, 2010

1 Down 11 To Go, Let's Go Let's Go Let's Go!

Well my first week is over and hopefully that was the toughest part.  This week I did some intense workouts, did my first yoga class and learned about My Fit Foods and what I will be eating for the next 21 days.
The Workouts- Tough, but worth it because every time I leave although tired, I feel different, like I stand taller and more confident.  The trainers at Fitness Together are super FANTASTIC and even though they beat me up they do it because they know I can do it, and make me feel I can do it.  I have pushed hard and have come home feeling pain from my eyeballs to my toes :)  but I feel great the rest of the day and so I get out of bed and do it again the next day.  I love it!!!!
The Yoga- I had my first class yesterday and I will tell you it is relaxing.  I got to a point where I could not feel my arms or legs that's how relaxed I was.  Linda has such a soothing calming voice it really makes you feel like ahhhhhhh.  The deep breathing however is what got me as I guess I am not used to all the oxygen going to my brain and so I got light headed and had to leave the room.  I spoke with the nice girl up front and she help me to understand why I was feeling this way and that I was not the only one and that yoga is really good for me.  The staff at Cherry Blossom Yoga are really nice and I defiantly will be taking the next 11 classes and I am sure I will enjoy them.
My Fit Foods-  I meet with Ali at MFF and she was great and motivating. She helped me to understand the 21 day program that I will be going through and offered help whenever I needed it.  I meet the staff, got a tour and by the time I got home I already had my 21 day meal plan sitting in my inbox.  Ali sent me home with the Pasta for me and my family to try.  I will tell you my kids could not even tell they were eating something healthy because the food was very tasty.  I am excited to start on Monday!
Amy-  Amy has kinda become my personal counselor.  There have been days that I hit a bump or I have questions and she talks me through everything almost like she knows what I am thinking.  Every time I hang up with Amy I hang up with a smile :)  Thanks!!!
My Support Group-  Family, Friends and everyone reading this blog falls into this category!!  Thank you so much!  Week one down and 11 more to go!!  I am on pace to do GREAT!
Shirley

Thanks to all our Sponsors below:
3x a week personal training Champions Fitness Together
1x a month massage Champions Massage Heights
1x a week yoga class Cherry Blossom Yoga
Visits with Dr. Ted Piliszek
New wardrobe  Scruples
Facial treatments DermaTouch RN
Nutritional counseling and food Champions My Fit Food
Teeth cleaning and whitening Dr. Patrick Swonke D.D.S
$100 gift certificate Anything Bling Boutique
Hair makeover Alan Murphy

Friday, November 5, 2010

Confessions of a Personal Trainer

It's Amy, again. I know you get to hear from me a lot. If you have met me this does not come as a shock because I can out talk just about anyone. I just wanted to update you on Shirley's progress.

Shirley has been able to meet with My Fit Foods this week along with Cherry Blossom Yoga. She is still coming in almost every morning to Champion Fitness Together. She is doing well. I know I can speak for everyone involved when I say it has been a pleasure to work with her. 

Thinking about Shirley's journey has made me reflect on my personal journey. All of us are on a path. We don't stand still, we move forward or we move back. When I was in my early teens, it bothered me how painfully slow I ran. It killed me inside that running was hard. I watched people who just seemed to be born to run. That however was not me. I started to run everyday. Slowly and not very far but it felt good to lift the limitations that I had. To this day, running is one of my very favorite things to do. I am still slow, it doesn't come easy. If I take anytime off, it takes me awhile to get "it" back. But what I have learned from running outweighs by far the struggle. I learned that I can do anything. That strength helped me to birth six wonderful children. It taught me that I have inside of me everything I need to succeed in life. It also taught me that I don't have to be perfect. I will never be the fastest. I can only be my fastest and that is okay. Running helped me learn to pace myself and push myself all at the same time. I love that I hate running but do it any way.

At this point in my life, I know that I am missing something in my path of health and wellness. It didn't take me long to realize that the thing I need to overcome now is my negative self talk that I have affectionately named Silva. And there is one way to do that, yoga. It may sound odd but I know that is the way to find self love.

I have struggled with yoga. I start my yoga practice and the first thing I do is fight the quiet. It may sound silly but the quiet scares me. It is never quiet in my world. See the line above about six kids. I can push Miss Silva away when it's too loud to hear her. I can let my children scream louder than she can tell me how worthless I am. I can run around until I fall asleep exhausted. I am a pro at being louder than her. But yoga that is a whole different story. When I practice yoga I come face to face with Silva. I start to hold a pose and Silva begins to tell me how I still haven't lost the baby weight. I have to tell her that I have a strong body that I love and am proud of. Then Silva tells me that I shouldn't be away from my kids, taking care of myself is selfish. I tell her that to take care of others I have to take care of me. I see how a certain pose is hard for me and I can hear Silva start to laugh. I tell myself that my best is good enough. I know yoga is the way I will learn to shut Silva up forever.

When this makeover started, my husband and I knew that yoga would be a valuable tool for Shirley. We all have our own Silva's, we just give her different names. To me yoga is like running. It isn't meant to be easy. The struggle is where you learn. You learn that you don't have to be the best, just do your best. 

I called Sara at Cherry Blossom Yoga yesterday. I told her I am coming in. I talked to Shirley and told her I'm going with her to her next class. I'm holding myself accountable to learn to quiet the Silva in my head. I challenge you to find the things that takes work, do them, and reap the rewards.

Thanks to all our Sponsors below:
3x a week personal training Champions Fitness Together
1x a month massage Champions Massage Heights
1x a week yoga class Cherry Blossom Yoga
Visits with Dr. Ted Piliszek
New wardrobe  Scruples
Facial treatments DermaTouch RN
Nutritional counseling and food Champions My Fit Food
Teeth cleaning and whitening Dr. Patrick Swonke D.D.S
$100 gift certificate Anything Bling Boutique
Hair makeover Alan Murphy

Thursday, November 4, 2010

Your Chance for Free Personal Training

Do you want a mini makeover? Champions Fitness Together is giving you a chance to jump start your journey to the new healthy beautiful you. Call or come in, mention Shirley, and all new clients will get one full week of personal training. Why not get in shape this holiday season instead of gaining ten pounds?

Wednesday, November 3, 2010

Yoga For A Great Cause

Please Join Cherry Blossom Yoga in Karma for a Cause
Cherry Blossom Yoga:   Vinyasa class on Sunday, Nov. 14 (12:30pm – 1:30pm)

        
Bering Omega Community Services
Phone: 713-341-3763 / Fax: 713-524-9354
http://us.mc554.mail.yahoo.com/mc/compose?to=sschillaci@beringomega.org
KARMA FOR A CAUSE
Inviting the community to participate in the
2010 Bering Omega World AIDS Day Yogathon
WHAT: Bering Omega announces the start of the 2010 World AIDS Day Yogathon.  During the month of November, yoga studios throughout the city are helping Bering Omega raise funds to support the organization’s mission in providing compassionate health care and social services to the most vulnerable families impacted by HIV & AIDS.  Participating yoga studios will be contributing the proceeds of specific classes and collecting donations for Bering Omega throughout November. 
WHEN:  Nov. 1 - Nov. 30, 2010
WHO: Asia-Pacific Thai Yoga Therapy, Bikram Yoga Pearland, Bikram Hot Yoga studios, Cherry Blossom Yoga, Cura Yoga studios, Heights School of Yoga, Joy Yoga, Nia Moves, Stillness in Action Yoga, Sundance Yoga Studios, Yoga Rasa, and Yoga One. 
WHERE:
Bikram Yoga Pearland:   Any classes on Monday, Nov. 8 and Thursday Nov. 25
Cherry Blossom Yoga:   Vinyasa class on Sunday, Nov. 14 (12:30pm – 1:30pm)
Joy Yoga:   Saturday Nov. 20 (3pm - 5pm)
Yoga One:   Hot Yoga Sunday Nov. 21 (8 am)
Yoga Rasa:   Friday, Nov. 26
Stillness in Action Yoga: $1 for every student attending classes in Nov. will be donated
Sundance Yoga: Proceeds from new student who bring a printed Yogathon flyer off of www.beringomega.org and sign up for a class will benefit Bering Omega.  

Tuesday, November 2, 2010

I am Grateful to be a Personal Trainer

I'm a convinced gratitude is the secret to happiness. It not about getting what you want, it's wanting what you have. The month of November is a perfect time to reflect on blessings. Every day this month we will post on our facebook page (champions makeover, Champions Fitness Together, Amy Edmonson, and Blake Edmonson) what we are grateful for.

So I am going to start. I am grateful for my children, my husband, and my country. I am so grateful to be a personal trainer. It has impacted not only my life but my family as well. My children are strong and healthy. I know that they have the knowledge they need to grow up and stay strong and healthy.  We have met amazing, wonderful people who made our lives better for spending time with them. And every day we get to wake up and do what we love. It doesn't get much better than that! Happy November!

Amy

Thanks to all our Sponsors below:
3x a week personal training Champions Fitness Together
1x a month massage Champions Massage Heights
1x a week yoga class Cherry Blossom Yoga
Visits with Dr. Ted Piliszek
New wardrobe  Scruples
Facial treatments DermaTouch RN
Nutritional counseling and food Champions My Fit Food
Teeth cleaning and whitening Dr. Patrick Swonke D.D.S
$100 gift certificate Anything Bling Boutique
Hair makeover Alan Murphy