Real Life's Best of 2013: The people, places, events, music, and gear I've found most influential this year.

Real Life Fit's Best of 2013:

 Kate's Picks and Recommendations for you in the year to come!

2014 is mere hours away, and before 2013 slips out the back door I wanted to share all the amazing 'finds' I made this year with you.  Below is a collection of links to smart people who have influenced the way I think and train both myself and clients, products that have enhanced my fitness and that of my clients, races and other fun events that shouldn't be missed (if it can be at all avoided!), the songs I've loved the most, and research/data and other helpful information that has guided my education and philosophies on fitness and living a healthier life. 

2013 was a defining year for me as a fitness professional. There are a million directions in which a fitness pro can be pulled, and it's easy to get caught up in trying to please everyone.  So it's important for fitness pros to know what they're about--what sport they love, what niche they fit into, what kind(s) of training support and match what they love and believe in. What I discovered--well, admitted without apologizing, really--is that functional movement and moreover high quality of functional movement is paramount to all areas of fitness.  Moving well is the foundation on which you build strength, power, and performance.  Here are some of the people who influenced my development into a functional fitness devotee, and whether you're a fitness professional or a fitness aficionado, these people are great resources for you, too.


Eric Cressey 
www.ericcressey.com/
"Although prepared in a variety of bodies of knowledge, Cressey specializes in applied kinesiology and biomechanics as they relate to program design and corrective exercise; maximal relative strength development; and athletic performance enhancement. Feel free to contact Eric atec@ericcressey.com."
.

Mike Robertson,  Robertson Training Systems

Mike Robertson, CSCS, has helped people from all walks of life achieve their strength, physique and performance-related goals. He received his master's degree in sports biomechanics from the world-renowned Human Performance Lab at Ball State University. He is president of Robertson Training Systems and co-owner of Indianapolis Fitness and Sports Training, named one of "America's Top 10 Gyms" by Men's Health in 2009 and 2010.

He can be contacted at mike@robertsontrainingsystems.com.

robertsontrainingsystems.com/

Mike Reinold
http://www.mikereinold.com/

"Hi.  I’m Mike Reinold.  

I help people feel better, move better, and perform better.  

Welcome to my home on the web, where I share with you my research, experience, and thoughts behind how I integrate rehabilitation, fitness, performance, and sports medicine.  I want to help you or your clients feel better, move better, and perform better.

My goal is simple – share what I have I learned over the years and what I am currently learning today.  I believe we should always be pushing ourselves to grow and become better."

This past year was also a year where the power of positive thinking became an essential part of my personal and professional practice. Here are a few people who continue to put the positive out there for every person and athlete to benefit from.  Good people doing good stuff.

Thrive with Jen Sinkler
"Fitness writer and editor, workout connoisseur, meditator, proponent of spandex, former rugby player; never, ever without lip gloss."
www.jensinkler.com/

Nerd Fitness: Helping You Lose Weight, Get Stronger, Live Better.
www.nerdfitness.com/
Nerd Fitness: A fitness website for nerds and average Joes (and Janes). Helping you lose weight, get stronger, live better.

Brooke Erickson
Figure Competitor and trainer
https://www.facebook.com/BrookeEricksonbeFIT
brookeericksonfitness@gmail.com

And a program I swear by!  I had great results my first time through it, and I'm continuing to grow stronger halfway through my second round:

The High Performance Handbook
www.highperformancehandbook.com/
STOP Wasting Your Time With Cookie Cutter Workout Programs. The High Performance Handbook creates a customized workout routine based on you.

I'm also hopelessly in love with interval training. HIIT it is, during KUT classes ( ala Katherine Kaufman of https://www.facebook.com/pages/Coach-Kitty-Fitness) and my own training sessions!

Here's a basic tutorial if you're not super familiar with HIIT:
http://en.wikipedia.org/wiki/High-intensity_interval_training

And the 'stuff' I now love and can't live without (well, I'm sure I could if I HAD to....)

A clean, no-frills protein powder
http://mrm-usa.com/

Anti-Chafe - BodyGlide
www.bodyglide.com/products/anti-chafe/
The original Anti-Chafe balm™ #1 with athletes and Used by everyone.

Minimalist shoes!  (For training, not running--UNLESS it's a Tough Mudder!)
Joe's New Balance Outlet
www.joesnewbalanceoutlet.com/
Shop Joe's New Balance Outlet Store for discounts up to 65% off on New Balance shoes and apparel. Free Shipping on orders over $75.
http://www.newbalance.com/men/collection/Minimus/167000,default,sc.html
www.newbalance.com/NB-Minimus/minimus,default,pg.html
Inspired by barefoot running, New Balance Minimus shoes offer a natural, closer- to-the-ground fit and feel. Available in running shoes, cross-training shoes and ...

Flattering, not flattening sports bra:
Www.handful.com

Great fitting, flattering, high performing gym and running clothes:
Www.Underarmour.com

And Strategy and Workout links, too:

Excuse-Proof Your Workout: Strategies that work!
http://link.brightcove.com/services/player/bcpid1303689689001?bckey=AQ~~,AAAAABmSxQc~,497DR8qMzMumm5lYCg4xtHfdBuxs4et9&bctid=2928373329001

http://www.acefitness.org/blog/3531/metabolic-training-the-workout/
Got 10 minutes or 30?  This one is quick, fun, and it works. It's a personal favorite of mine.

http://greatist.com/fitness/bodyweight-glute-workout
All you need is you, some focus, and your floor.

http://www.acefitness.org/blog/3637/time-saving-workout-ideas-for-busy-clients/
Find a way to fit it in!  All kinds of ideas for everyone to get their fitness on.

Plus, three exercises I fell in love with this year:
1.  Side Plank with cable row

This is the at-home version with tubing

2.  Dumbbell Reverse Lunge to Single-Leg Deadlift (ala Eric Cressey)

3. Rotational Planks:  Hold each position for 10 seconds, rotate from side to front to side, repeating for as long as you can with great control and form.  Screw the 5 minute plank--this one's where it's at

And the music. Nothing makes a great run, gym session, or class quite like the right songs.  Some of my absolute faves from 2013:

Starry Eyed (Russ Chimes Remix), Ellie Goulding
A Light that Never Comes, Linkin Park
Dark Horse, Katy Perry
Safe and Sound, Captial Cities (original and Cash Cash remix)
Lights (Bassnectar remix), Ellie Goulding
Pumpin Blood, NONONO
Applause (Empire of the Sun remix), Lady Gaga
Copy of A, Nine Inch Nails
Bleeding Out, Imagine Dragons
Radioactive, Imagine Dragons
Royals (Jeff Morena's XTC remix), Lorde

Last but not least, I'll leave you with some lyrics from Pumpin Blood to start your 2014 off in a strong and positive direction.

You're a catalyst to your happiness you know
This is your heart, it's alive
It's pumpin' blood
It's your heart, it's alive
It's pumpin' blood
 

I wish you a fabulous, active, and fulfilling 2014!

Kate

To Wrap or Not to Wrap...This IS a Question!

Alright, I've been asked a few times about using body wraps, and here is my very honest take on the subject:

I haven't heard that it is unsafe (but I also haven't read a ton about the product's ingredients). I think that it is probably effective in the very short term sense--like if you were getting ready for a ball or some other event and you wanted to smooth out your belly or thighs real quick. Beyond that, the wrapping thing seems to be a really expensive, short-term fix that is only superficial and doesn't really treat the underlying issues (Honestly, we are talking about body fat, aren't we? If a massive sweat got rid of that in 1-3 sessions, then everyone would have a sauna at their house).

I remember about 15-20 years ago when magazines advocated wrapping 'problem areas' with coffee grounds and saran wrap to even out areas of cellulite (the theory was that the coffee grounds somehow evened out the cellulite dimples temporarily). The wrapping thing also reminds me of what wrestlers do before a match when they need to make weight--wear rubber suits to sweat off some pounds of water, which also translates into inches lost.

It also seems like quite a few ladies my local area community are marketing them and trying to make it a source of income...which is fine, but maybe why it's being pushed as a great solution lately.

Long story short, I think it wouldn't hurt you, but could be expensive and will only help for as long as you use it for maintenance. There is no substitute for consistent hard work in the gym and the kitchen....And I do wonder if saran wrap would work just as well--for cheaper!! 

Other reading:
http://www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=356

http://www.webmd.com/beauty/spa/body-wraps-what-to-expect?page=1

http://www.3fatchicks.com/forum/does-work/50643-body-wraps.html

Appreciate It.

Just a minute ago I had to pee. AGAIN. (I promise, there's a good point to my referencing pee)  I can't even count the number of times I've already had to go today--and at inconvenient times, in inconvenient places.  And I caught myself slipping into that mindset again of "what a pain in the ass" for having to relieve myself (in my own clean bathroom at home just a few feet from where I was reading....)

My point:  In the midst of cursing my situation, I took a moment to reign in my ridiculous 'oh poor me' thinking and countered it with a classic "At least..." thought. The thought was this:  At least I CAN.  At least I don't need to use dialysis. At least I have full control of my bladder and don't need to use protective measures to control/contain it.  My little inconvenience quickly turned into feelings of gratitude for having a healthy body.

This is by far not the first time I've stopped my negative, ridiculous thoughts in their tracks in the recent past.

Only parking space way in the back of the parking lot?  At least I have healthy legs that can carry me.

On my not-so-shapely calves?  Who cares--they can carry me over many miles and up/over/under/through many an obstacle for two or more hours without a problem.

Belly not looking like the flat six-pack I imagine I need to sport at all times?  It may stick out, but it is strong and capable, keeping my guts in and my spine pain-free.

Floppy skin on my tummy and, um, slightly deflated ta-ta's? I got to bear to term two healthy kids and feed them myself.

Seeing "too many" lines in my face and grays in my hair? At least I get the chance to get them. That's a privilege denied to many wonderful people I would have liked to become gray with.

Last week I saw a woman crossing the street just east of west of the Bruckencenter in Ansbach, Germany. It's a pretty short light, and the most mobile of pedestrians have a tough time making it to the median halfway between the four lanes of traffic before the light changes.

Her movements were stiff and halted on one side of her body.  She needed to hike and twist her right hip in order to bring her only slightly bending right leg forward for each step. It was both excruciating and inspiring to watch. She barely made it to the median on this four-lane road before the light had turned green for me.
I say excruciating because I could only imagine how difficult and painful each step probably was.  And I say inspiring because I could only imagine how difficult and painful each step probably was--and the huge dose of determination needed to simply cross the street before the light changed.  It was one of those moments in which I was reminded how fortunate I am to have a healthy body which I can easily move through a pain-free range of motion.  It made me appreciate just the simple act of walking, and that even that shouldn't be taken for granted.

So my heart goes out to all those who have chronic pain, whose movement is impaired, who have limitations on their lifestyle due to physical pain, problems, or impairments.  And each day I'm taking time to remind myself how fortunate I am, to be grateful for all I have and all I can do.  This is why you won't hear me talking negatively about my belly, my butt, my thighs, etc, etc.  I have such gratitude for what I have.  I hope to spread that gratitude to others, so that we can look at ourselves with a different lens rather than comparing what we've got to a picture we see on FB or in popular media.

Appreciate what you've got.  Move it. Enjoy it.  Not everyone can, and what a waste it is if you don't.
Appreciate it.

These Are My Confessions....

These ARE my confessions--fitness-related ones, anyway.  I've wanted to share all these thoughts for quite a while.  I began to feel over the past few months like maybe I was perpetuating a false image:  that I'd always been this fit, that I always ate perfectly, had no insecurities, etc.,etc..... This particular blog was just one of those ideas that kept popping into my head (accompanied by Usher's voice), one of those ideas I couldn't shake, one of those feelings I couldn't suppress anymore.

So here they are, in no particular order, my confessions:

1. I don't always feel like working out.  (But right now, thankfully, I'm on a positive roll) When I'm unmotivated, I don't get down on myself:  I investigate the potential causes. Too many obligations, not enough rest, boredom or lack of focus in my training program...I reflect on what's going on, find the cause, and get back after it as soon as I can.  Sometimes, I just need a break.

2. I don't always eat clean.  I try pretty hard most of the time, but there are phases in which I fall off the wagon, gain midsection inches, realize the error of my ways, and climb back on.  That describes my May/June experience this year pretty well!  I probably follow the 80/20 rule on most days: 80% clean and healthy to 20% not-so-clean or healthy.

3.  I get hurt, too.  I just don't tend to publicize my ailments unless they're pretty serious, like this spring when I had to invest some serious time into rehabbing my shoulder.  Most of the time when I do get hurt, it's because I allowed my ego to drive my workout, not my common sense.  Word to the wise:  when you let the ego take the helm in any aspect of your life, a train wreck awaits.

4. I have cellulite--you know, the back of the thighs kind.  It sucks.  It's pretty much genetic for me, and I have to be ridiculously lean to make it mostly disappear.  I don't think I've ever been completely cellulite-free, though.  *sigh* Which is why I play to my strengths (mostly belly button and above) and always wear pants, unless I'm running!

5. And building on #4....I don't always have a six-pack (whew--got that off my chest!! LOL). Well, the muscle might be there, but it hides under belly squish sometimes, too!  Making it 'pop' is a combination of thoughtful and on-target nutrition, adequate cardio, and consistent strength training.  When one of those things gets out of sync (which often happens in real life), the so-called six pack hides. I do like it when it shows, though :)

6. I am still self-conscious in a bathing suit.  Really, I hate them.  Not sure I'll ever get over this aversion, but I try not to let it stop me from doing things like going to the pool or beach (when I actually get near one!).

7. I worry about not being good enough.  I think I have a tiny case of body dysmorphia--not seeing my body in a realistic light.  So I try harder to put my efforts into being able to do more, not look better.  If I went back down the training-to-look-a-certain-way path again, I think it would be bad for my mental health. So bring on the pull ups, deadlifts, 10k runs, Tough Mudders, etc, etc.!

8. I have a really hard time balancing my fitness and work life with my family life.  Or at least being satisfied with what balance is struck--it always feels like I'm not quite hitting the mark.

9.  I haven't always looked, felt, or thought like I do now.  Really, not even close. I need to dig up the pictures of my childhood through now and share them!  The whole re-discovering myself and physical potential after 30 has been a surprising and extremely pleasant journey.

And the point of me confessing these things?  So that maybe one other person out there who happens to read this might get something out of it.  To emphasize that we are all just human, but no matter our age, personal history, or insecurities, we are also capable of extraordinary things when we commit our whole selves to the pursuit of greatness.

Injuries....Ugh.

I hate being injured.  So much.  I hate the inhibition it causes, the restrictions it places on what I can or cannot do for a given (always much too long!) period of time.  DRIVES.  ME.  NUTS.  The pain I can handle, it's the limitations that get to me.

Most recently, it's an aggravated supraspinatus muscle and tendon, and maybe a little bit of biceps tendon inflammation to boot. The supraspinatus lies under AC joint (where the acromion and clavicle meet)and attaches to the humeral head, assisting in shoulder abduction (think overhead movements).

Due to it's location under the bony prominence of the acromion and the large number of tendon and ligaments attaching in the area, the supraspinatus can become irritated when it rubs against the acromion too much, too often, with too much pressure.  Which can happen with doing too much of the same movements, particularly if there are any muscular imbalances lending to poor body mechanics.

Turns out my awesomely strong back is too awesomely strong in the upper traps and lats, and not awesomely strong enough in the rhomboids (totally thought I had that covered!) and not awesomely strong AT ALL in the middle and low traps.

My back looked nice, and my lats helped me do pull ups...AND caused too much internal rotation of the humerus, winging of of scapula (particularly on the left side), contributing to poor form (what, ME?!?), ultimately resulting in way too much pressure and friction on my little supraspinatus.  Oooops.  Which has landed me in physical therapy as I could not make 'physician, heal thyself' happen. (Believe me, I tried.  For 6 weeks.  About 4 weeks too many, word to the wise....)

And this is where I begin to say, once again, that I owe a debt of gratitude to my injury.  Injuries, really, this not being my first!

Here, in no particular order, are the reasons I am grateful to my injuries:

• Injuries make me learn. MORE. Having an injury thrusts me into another level of awareness of anatomical function, muscular imbalances, postural issues and compensations in exercise.  
• Injuries make me focus on what matters: It has forced me to reexamine my beliefs and practices, both in my own fitness and that of my friends, family and clients.  The timing of my own injury has prompted me to make professional connections with two outstanding physical therapists, who love to teach as much as treat. Spending at least 2 hours a week in their clinic for my own treatment, I have also been able to observe the treatment of many others with a variety of injuries. ALL. GOOD. STUFF.
• Injuries make me humble.  Every so often I get lured into thinking I'm Superwoman or a Machine. Um, yeah, no.  It's good to be reminded the rules still apply to me, that I need to care for the one package I have to carry me through the next 60 years.  To be reminded that I'd like to be able to reach the top shelf independently without pain for the rest of my life, not just crank out more pull ups (although being able to do pull ups feels pretty badass....)
• Injuries cultivate a higher level of empathy for my clients, family, friends, acquaintances, strangers in public needing help from braces, crutches, what-have-you....This not only makes me a better and more effective trainer and group fitness instructor, it makes me a better human. Again, good stuff.
• Injuries cultivate an even higher level of tenacity.  I can give up and give in, or I can dig deep and keep after the daily work until I reach my goals.  Again.

So while I still moan and groan about what I can't do right now, I am once again infinitely grateful for the multitude of things I can do.  I'm using my time off upper body work to focus on lower body strength, stability, mobility and efficiency.  And develop better core strength :) When you have lemons...right?!  Plus, I'm developing a whole new arsenal of movements and exercises to help strengthen my clients' potential weak spots...while causing them to emit those super fun groans and colorful language :) Again, I owe all this to an injury.

I'm choosing to be smarter and stronger.  Remember, fall down seven times, get up eight.

ANYONE can be a personal trainer.

So I heard a comment the other day that "ANYONE can be a personal trainer" (and I think there were some other choice things said, but I digress).  And, technically, at least in the US right now, it's true.  Anyone can be a 'personal trainer,' if they are willing to pay for a certification--tons of 'overnight' certs exist.

But it takes a lot more to be a good personal trainer.  Not everyone can do that.  Just because you 'know how to exercise' does not mean that you're cut out for guiding someone else.

Being a good personal trainer requires one to be a good teacher, to communicate clearly and effectively in the way each individual client requires, to have the ability to empathize with your clients, to possess a deeper knowledge and understanding of human anatomy and physiology, kinesiology, to recognize muscular balances, motor and movement impairments, to have the conscience and wherewithal to make sound exercise programming choices for each client at each step in their fitness journey--especially with respect to their anatomical needs (injuries, impairments)...and those are just the basic technical requirements.

To be a good personal trainer, one must continually educate themself, hone their coaching skills, be dedicated to the betterment of each individual that one trains.  Clients put their trust in their trainer, and more importantly, put their health in the hands of their trainer.  It is trust that can too easily be violated by an unchecked ego, rash decisions, lack of expertise, poor interpersonal skills.

So, yes, 'anyone' can be a personal trainer; not everyone can be a good one.

And to be a great one?  That's the goal I'm working towards.  Thats why I study every night, continue to take courses that aren't required, consult with both accomplished trainers and physical therapists regularly, learn more about human behavior, behavior modification, nutrition...I could go on.  To be great, not just good...that is a long path I've just taken the first few steps down.  I'm excited about the journey and grateful to all those who trust me enough to make it with me.

About the whole scale thing...a weighty matter (pun intended!).

About the whole scale thing....I've been right (yay!) and I've been wrong (oops).  And when you know better, you do better--so here it goes:

Responding to an obsession with all things SCALE-related that seemed to sweep through my fitness center like a German stomach bug, I began to advocate ditching the scale last summer and fall.  I was hearing on a daily basis about people's 2-3 weight fluctuations:  "How did this happen??" "But I worked out and ate well!"  "What am I doing wrong??"  and worst of all "This just isn't working!!"  All because these ladies (and a few men) had stepped on the scale sometime that day and it had registered a number that wasn't the number they wanted to see--the number they associated with success.  No, not just the number they associated with success; the number they associated with feeling GOOD about themselves, about being GOOD ENOUGH.  That damn number was beginning to dictate how a great majority of ladies felt about themselves AS A PERSON.  

So what is a scale, really??  Webster's says: Pronunciation: skāl

n.

1.

The dish of a balance; hence, the balance itself; an instrument or machine for weighing

And what is weight, really??  Webster's says:  

1.

The quality of being heavy; that property of bodies by which they tend toward the  center of the earth; the effect ofgravitative force, especially when  expressed in certain units or standards, as pounds, grams, etc. Other articles discussing and explaining daily weight fluctuations:  http://www.fitday.com/fitness-articles/fitness/weight-loss/weight-fluctuations-explained.html#b http://www.shape.com/weight-loss/weight-loss-strategies/help-why-does-my-workout-cause-weight-gain http://www.azcentral.com/health/diet/articles/1025weighin1024cp-fluctuate.html

So basically, the scale is a device that measures the effects of gravity on your mass in units derived by humans.  Just think, if you were on the moon, you'd weigh so much less no matter what your current size--virtually no gravity!  BUT your body composition--the proportion of lean muscle mass, organ tissue, and fat--would remain the same, there just wouldn't be a force pushing down on it.  Your scale # is now rendered useless and meaningless.

Body composition--this is the thing that REALLY counts, and you can't measure body composition on the scale.  (And don't get me started on those bioimpedence ones....)  

Body composition defined (by about.com):  Body composition refers to the make up of lean tissue and fat tissue in the body. Lean tissue is composed of muscle, bone and organs. Fat tissue is composed of three different categories: essential fat, storage fat and non-essential fat. Essential and storage fat are both necessary for the body to function, while non-essential fat serves no real purpose.

At the end of the day, the thing we're really trying to measure (through the ineffective means of the scale) is amount of non-essential fat we're carrying on our person, and if we've shed some or added some.  Viewed in that light, daily scale obsession seems, well, pretty ridiculous, huh?? How in the world would you be able to measure daily fluctuations in body fat??  And attributing our self-worth, happiness to the number on the scale...ridiculous, too, since it's not really measuring that thing you think it should be. Now, I'm not advocating that you should become body-fat measuring obsessive, either!  

What I am saying is that consistent, specific circumference measurements, the fit of your clothing and your naked appearance are MUCH more accurate and telling about your health and fitness progress than the scale.  And also NOT things you should be doing every day.  So measure yourself--or enlist the help of a friend or local fitness trainer :)--once a month, and keep a journal to track your progress.  If you're brave enough, take a photo at home the same day you measure; take one from the front and one from the side.  You're about to become your very own "Before and After" success story!

1 pound of fat and one pound of muscle:  notice the difference in size??  Imagine that around your waist.  The scale says the same thing either way...but your jeans won't!

But back to the original issue:  The SCALE. Early on I alluded to being right (yay!), which I've made my case for, and that I was also wrong (oops...) about the scale and weighing oneself to track weight loss.  Turns out, weighing oneself on a regular (but not obsessive!) basis is an excellent tool for keeping oneself on track with a nutrition and exercise plan.  Studies show that tracking that number, making oneself aware of it, helps reinforce good eating and exercise habits.  Which makes sense.  I know from my own personal experience, that when I feel 'thicker in the waist' it shows on the scale.  In that sense, it reinforces that bad habits should cease and good habits be reinforced.  For ME, and I am only speaking for myself, weighing myself only every so often is all the information I need from that particular tool--I just use it to 'check in' when in doubt.  I'm pretty sensitive to changes in my body and shifts in my habits, so keeping track is mostly intuitive for me, hence my disregard for the scale.  That said, it's ridiculous of me to assume everyone else operates/can operate/wants to operate in the same way. 

It's generally recommended to weigh yourself once a week, the same day of the week, first thing in the morning, naked, after your morning, er, business.  This is a better marker of any gaining/losing trends that may be happening or just confirmation that you're on the right track :)  And for some, particularly those who are battling deep-seated poor eating or exercise-avoiding habits, weighing oneself each day can be the thing to keep them on track--the motivation they need to continue to extinguish that bad habit and reinforce a new one.  So, in the end, throwing away the scale is not necessarily the right thing to do--in this I was wrong.  And when you know better, you do better...and modify your earlier positions :)

From gaining a better education (http://www.acefitness.org/acefit/ is a wonderful resource for everyone, not just fitness professionals) I've developed:  

My New Scale Rules!!

If you are right around your target weight, and just working on reshaping (changing your body composition) rather than true weight loss: 

Weigh yourself once a week if you want (same day, same time of day, same physical circumstances to get valid measurements).  Keep yourself on track with monthly circumference measurements and photos!

If you have weight to lose (and remember, we're really referring to the non-essential body fat):  

Weigh yourself once a week (same day, same time of day, same physical circumstances to get valid measurements). Keep a log to track your patterns, so that your measurements are clear-cut, fact-based results NOT an emotional response to a fuzzy idea in your head of what you think you weighed last week, month, or year. Even better, keep a log of your weekly exercise and daily eating patterns.  Those tools together are a potent combination for tracking progress and making adjustments to your plan so that you can reach (and maintain!!) your ultimate goals. Circumference measurements and photos will be great assets, too.  Think of it as your YOU Book :)

**I have an exercise log form and a food tracking log form available--just email me and I'll be happy to share them.**

The takeaway here:  Use the scale, but use it wisely. Use it judiciously.  Realize what you are measuring is a total of your mass.  That it doesn't show you how many inches or lbs of non-essential body fat you've lost or still have as part of that total mass.  And, most importantly, that is doesn't measure the quality or content of your character.  That it isn't a measurement of your total person or value of that person. No tool exists that is sophisticated or specialized enough to measure those vast quantities of wonderful, brave, and amazing you carry within yourself...things that scale will never be able to tell you, no matter what number it shows.

Resolutions are nonsense. Let's talk GOALS.

As we all move forward into 2013 and resume all the regular family/school/work obligations, I wanted to plant a few, small seeds in your minds :)  Things for you to consider as you PLAN how you are going to make the changes you need in order to meet the goals you have all expressed to me and set forth for yourself. (Notice, I said PLAN.)

First--this 'Resolution' thing.  You may or may not have seen my post about resolutions on my fitness page, but suffice to say that after MANY years of making resolutions, then examining the effectiveness or merits of the resolution phenomenon, I am NOT a fan or a believer.  

A resolution is a wish without a plan--like when you wish upon a star...and while it might work for Pinocchio, it's not cutting it in real life. Instead of grand, sweeping declarations of desired change let's try making goals and then designing plans to accomplish those goals.  

One technique is SMART goal setting.  

SMART stands for:

S--Specific (What will you do, when, where and with whom?)

M--Measurable (How will you know when you have reached your goals?)

A--Attainable  (Can you really do this?  Can you do it at this point in time?)

R--Relevant  (Are your goals relevant to your particular interests, needs, and abilities?)

T--Time-bound  (How soon, how often, and for how long?)

Personally, I like to have both a long-term goal and short-terms goals.  That way I have something always pulling and driving me forward (the long-term goal) balanced with more immediate, positive feedback (the short-term goals).  My own current personal examples? I will begin training for the Ansbacher Citylauf 1/2 Marathon (May 5) next week using Hal Higdon's 1/2 Marathon training plan (although I do need to decide if using the intermediate plan is really appropriate for me, given my time constraints and physical limitations--read: old injuries....)  And on the short-term side of things, I am currently participating in a month-long planking challenge as well as a squatting challenge.  

(Yes, it's now January, but this month has 31 days, too...)

I didn't choose these challenges because they were popular or I needed entertainment--they truly lined up with my fitness and physical needs.  Strong glutes make a happy runner, hence the squats.  A strong core makes for a happy back AND a better runner, hence the planks (I'm still nursing an old SI/L5 injury from 2006, and planks are my magic bullet for health and mobility). And having a calendar full of goals keeps me motivated on a daily basis.

Constantly in the background is my on-going pull-ups goal:  to be able to do 10 wide-grip pull ups.  Last year I achieved 10 narrow-grip over a period of 8 months of 2xweek continued effort, and have maintained that ability, so....onwards and upwards :) 

For some other great insights regarding fitness and behavior change, check out this article:  http://www.nerdfitness.com/blog/2013/01/06/how-to-fix-new-years-resolutions/  (And I LOVE the part about Bribery--I can see that really working well here!!)

Second--Eating is also a huge part of being successful in fitness and to making the changes you work so hard in the gym for actually LAST.  One of the daily goals I set for myself nutritionally is to eat at least 5 servings of veggies a day--preferably different in color.  Uncomplicated, easy to measure, keeps me on track, contributes to my overall health and weight/body composition management.  

Along the resolution lines, I know it's tempting to throw the baby out with the bathwater and launch yourself into some total diet/nutrition overhaul...but don't. Please.  You'll make yourself crazy, resentful, and then most likely rebound in an unhealthy way.  Instead, start with small, helpful, achievable daily/weekly changes that you can maintain.  These little changes will add up over time--truly, that's how I've gotten to look and feel how I do today and what makes maintenance possible for me. Try eating more veggies, drinking more water, eliminating one form of what I like to call 'unhelpful' foods (basically anything processed, fried, sugared, salted....) each day, or just sticking to designated portions for the foods you eat and not having seconds.

If you're ready to adopt some new, cleaner eating habits, here is a link for you: http://www.oxygenmag.com/Nutrition/Articles/Grocery-List-and-Meal-Plan-Download.aspx

It will give you some ideas of how to shop and meal plan--again, you don't have to overhaul everything and follow these plans to the 'T.'  Try incorporating one or two meals a week to start with, then add more as you feel ready and able.  Small changes WILL add up.

Above all, remember: