The "YOU'RE SWEATY AND YOU KNOW IT!" Workout

Dig in and get some sweat going! No excuses! Can't get to the gym, I'm out of town, or really short on time......this workout requires no equipment and very little space.  If you have 15 min or less, complete 2 rounds.  A little more time, complete a 3rd round of the circuit with an added glute bonus at the end! This workout works every muscle at the same time for a heart pounding, fat burning, great time!
Focus on quality and hard work for a short amount of time! You don't need a lot of time, but the time you spend has to be painful! Now go get it done!

YOU'RE SWEATY AND YOU KNOW IT!

WORKOUT

ROUND 1

ROUND 2

YOU'RE SWEATY AND YOU KNOW IT:

GLUTE BONUS

No Excuses: Lenisa O'Dwyer's Fitness Journey

Lenisa O'Dwyer defines the word INSPIRATION!  I get the privilege of working with this strong and determined lady twice a week at 5:30 am---that's right---you didn't misread anything, 5:30am.  Through sleep deprivation, illness, busy life with work and children,  and those days where she "just doesn't wanna" (we all know that feeling)----SHE STILL DOES. As you read her story, her journey to this lifestyle we call health and fitness, you will see that she lets nothing get in the way of her workouts and healthy habits.  She has been though A LOT of "fitness obstacles" that could have easily derailed her. But she never quit! NO EXCUSES is the motto I think of when I work with Lenisa.  She inspires me every day and I know you will feel the same!

LENISA'S JOURNEY

My journey to fitness and a healthy lifestyle really didn't start until after the birth of my first set of twins in 2003.  I was 31 years old.  Up until that point in my life, I had always been thin( 5'7 and a size 4 or 6) and if I needed to drop a few pounds I could just cut out this or that from my diet for a couple of weeks and the weight would fall right off.  Things weren't really any different after the birth of even my first child in 2000, I got back down to my pre-pregnancy weight rapidly, so I didn't feel like I "needed" to exercise. BUT, a subsequent miscarriage, fertility treatments, and this set of twins later......well, my body became a whole different story!  I had about 15lbs of weight hanging around that just wouldn't disappear like it had before.  So, when the twins were about 5 months old I started running with a friend around the  neighborhood at night. I joined the Women Can Run Clinic the following year and continued to be motivated by the other women, their stories, and encouragement.  I completed two 5K races and a half-marathon that year.  I had lost all the baby weight plus some and felt healthy , alive and empowered by all that I had been able to accomplish while working full-time and managing life with three small children!

LIFE THROWS A CURVE

Life was good; however, life had other plans for me.  In 2006, I found myself the single mother of three children under the age of 5, working full-time, and with a diagnosis of Sarcoidosis (an autoimmune disorder). Who has the time or energy to work out?? I look back and really don't know how I did it but am very glad I kept running, because it was during my runs that I was able to be quiet, reflect, and enjoy some "me time".  It was also  a period of time that I dropped a LOT of weight.  Stress, poor diet, and chasing after the kids caused me to lose 20lbs, but I continued running 4-5 days a week.  Outside of work and home, I didn't have a life, so I made sure those runs happened!

MORE CHANGES, BUT WITH BLESSINGS!

I started dating again and then once I met my now husband, exercise took a back seat to dinners out and movies!  By the time we married in August 2007, I had regained almost all of the 20lbs I had lost and then promptly became pregnant with my second set of twins!!  Our family joined the gym and I tried to work out 2-3 days a week during the pregnancy to help increase my endurance for the pregnancy---I was 37  years old.  I was able to return to my evening workouts about 6 months after delivery and boy did I need them!! The time at the gym was as much for my mental health as it was for my physical health.  By combining exercise with a healthy diet, I dropped all 45 lbs I had gained with the twins and fit back into my size 6 clothes, at least for a few months, because then I became pregnant with baby number 6!!  I was now 38 years old.

THE HARD WORK AHEAD

My workouts resumed just 3 months after my 6th baby was born BECAUSE I WAS DETERMINED TO GET BACK INTO MY CLOTHES!  The problem was, I was the largest I had ever been and was working out, but this time the pounds weren't dropping.  I thought maybe another "goal" would motivate me so a friend and I trained for and ran a half-marathon. But even with all the extra miles I was putting in, the weight wasn't coming off!!!

ACHIEVING HER GOALS/HOW SHE DID IT

 It was during this time I started small group personal (three other girls and I) training with Robin---at 5:30 am.  It was HARD to get up at that hour, but it was some of the only hours in the day that I had available.  Over a year went by that I trained with Robin in my group, two mornings a week--I even trained an additional two mornings a week with a friend---and my weight was still staying the same.  I could feel changes in my body once I added in strength training with Robin and my group---my body was stronger, tighter, and I had more endurance, but there was definitely areas of my body that still needed work and EXERCISE ALONE WAS NOT DOING IT. 

In August 2011, I started seeing a dietitian.  I was quickly reminded that calories still count, even when you are working out 4 days a week!!  Boy was I in for an eye opener! My caloric intake was averaging 2500 per day, which was almost 800 calories more than my body needed!! This was why the extra pounds weren't being lost!

Over the course of the past 8 months, I have modified my diet and kept a detailed daily record of my food using the "Lose It!" app on my iPhone.  The diet changes paired with consistent 4 days a week of workouts have allowed me to drop 15lbs and now I can really see the muscles I have worked so hard on that were hidden underneath a layer of fat.  I am now proud to say that I am comfortably back in my size 6 clothes again and getting closer to a size 4.  Exercise alone was not the answer! 

The journey started almost 10 years ago (yes I am now 40!) and it will never end.  I have learned along the way to do what you can, when you can, and NEVER STOP GIVING YOURSELF THE GIFT OF A HEALTHY BODY!

UPDATE!! (These changes occurred in Lenisa in the time between her sending me this story and posting it.  This is why it's called a journey.)

Since I wrote my story, I've lost additional weigght and surpassed my original weight loss goals. I currently weigh 131 lbs, have lost a total of 21.2lbs of FAT, and GAINED MORE MUSCLE than I ever thought possible for me!  Another positive side effect has been a drop in my BMI by 3.3%, which is great for my long term health. 

NONE of this would be possible without CONSISTENT AND INTENSE workouts with Robin and  A HEALTHY, PORTION CONTROLLED DIET.  This is a lifestyle I can maintain!

Motivation: Just Do It!

JUST DO IT

Nike really new what they were doing when they coined the slogan "Just Do It".  Truly there is no other way of putting it if you want to get fit and reach your goals--- just show up, get rid of all the reasons why you can't, and JUST DO IT. When I asked Aimee to share her story,  I asked her to focus on motivation, because when I think of Aimee and her "work out" ethic, she should be in the dictionary under JUST DO IT.  For those that know her well, you will agree! She is an amazing woman!  Motivation is her specialty, I mean she even motivates me as I listen to her during a session. Motivation is so important.  Because that's the thing about exercise----it's the hardest thing to start doing, but once you start, its the hardest thing to stop.  Along the way, we have to learn to become and STAY motivated not only through others, but our own thoughts as well. 

                                       AIMEE'S STORY

I have been working out since high school and I enjoy it! Now I'm not saying I love it every day, but it has been an important part of my life for a long time.  My approach to working out, especially lifting weights, has changed since I started training with Robin three years ago.  I wanted to train with Robin because I heard she was tough (no one told me she was the work out Nazi) and I needed someone to push me to my limit. My son was 6 weeks old and my daughter was 18months old when I started.  Even though I had worked out during both pregnancies, let's just say I was ready to have my old body back.  I was in the best shape of my life a few months before my first pregnancy and desperately wanted to feel good again looking in the mirror.

Over the three years with Robin, I've learned how to maximize my time at the gym.  I now know it doesn't take two hours a day, 6 days a week to build lean muscle, increase strength, and get the soreness I associate with a good workout.  I have learned I can work multiple muscle groups at one time and get a complete workout in 30 minutes or less.  Pushing through those crazy Tabata drills has helped me increase my lactate threshold.  All the craziness has paid off by improving my running speed!! I used to run a 10 minute mile pretty consistently but ran an average pace of 8:45 in the Soaring Wings half marathon, and I can run even faster for shorter runs!

                          What motivates Aimee to ( and continue to)

                                                 "Just Do It"

Let me first say that one of the biggest motivating factors for me is that I have several obese people in my family.  I have watched them struggle for years dieting, losing the weight, gaining it back, dieting, losing weight, gaining it back plus some......a continuous cycle of struggle.  I understand the depression, hopelessness, and other problems associated with obesity.  I vowed at a very young age to stay healthy and not gain too much weight.  It is important to me that my kids see me exercise, exercise with me, and know how to make healthy food choices.  I want them to witness healthy living and NOT the alternative. That being said....the other crazy things that help me get through a tough workout, go to the gym when I don't want to, and push myself to the limits are:

• I count everything.  In a Tabata drill ( 20 seconds hard work/10 seconds rest for 8 rounds), I count how many reps I do in the first round. If I don't get it one time, I know I have to push myself harder on the next one. 
• I break the workout into pieces. If I know I have to do 10 reps of something, I break it into fractions as I am going through it.  I literally talk to myself saying "that's one-third, one-half, only a quarter more to go".   ( Robin here----this is one of my favorite things about Aimee, by the way)
• I talk to myself constantly.  No one else can push me as hard as I can push myself.  For me, 80% of the workout is a mind game.  My body will do what my mind says it can do. I say crazy things like "come on Aimee, get 2 more.  Only 20 more seconds.  There's the finish line--push push."  Sometimes I say these things out loud....just ask my running and workout partner Rhonda!
• I take a break when I need it.  I change up my routine.  If my body is exhausted, I rest.  I know if I push myself at those points it will hurt me more than it will help.  That's when I get injured.  My best advice is I listen to knowledgeable people like Robin, soak up that knowledge, and find strategies that work for me so that I can be the best I can be.

                                   Robin's Tricks and Tips:

How do we find motivation to exercise when we just don't feel like it? It's a big myth that trainers wake up motivated and ready to workout!!  I also struggle with feeling motivated when it comes to my own workouts, I have to choose every single day that I am going to do it!It is a tough job, especially when you decide to commit to fitness for life, because you have to commit for life to keep and see great results.  Here are some other thoughts to add to Aimee's that have worked for me when I have struggled with motivation:

• How you feel after a workout. I always feel great after a workout.  That is my number one motivation on those days I just don't wanna!
• Time for just me. We spend so much time taking care of others. I must make this time for myself. This time is a priority for me
• Burning calories.  Enough said. 
• Visualize your goal.  You will get there!
• Read Fitness Magazines.  Some of the information is helpful, some not.  But for some reason, every time I read through a fitness magazine it is instant motivation.
• Read Success Stories.  Look around you.  Your peers, gym mates, class mates---they all have a story!
• Reward yourself. If you make all your workouts for the week, reward yourself! (not food)
• Fitting into clothing better. For me, I like to feel good in my clothes. I need no scale to tell me about progress or set backs, your jeans will never lie to you.
• Stress relief. This is a big one!Wound up after a stressful day at work? Crazy is all around! Exercise makes a world of difference. I am much nicer when I workout.  Just ask my kids.
• Exercise Classes. There is no energy that can compare for me to that of a group exercise class.  I cannot stand to do cardiovascular exercise on my own, literally I loathe it---put me on a bike with 30 people and some great music and I can push like nobody's business---the energy is contagious!
• The dread of feeling "yuck" from not exercising.  Remind yourself of this when you are too tired to workout.
• Motivational Quotes.  I save mine to my desktop on my computer.  I have them everywhere. They work.

                         80% OF SUCCESS IS SHOWING UP

Repeat after me "I DO NOT HAVE TO BE PERFECT"

"Successful people don't have a magic potion.  They are just like everyone else......except they don't quit"

In the many years I have spent working with people to help them reach their goals, I have come across ONE single thing that is the most destructive to reaching any goal.  It is the ALL OR NOTHING attitude.  Are you an an all or nothing person? 

I can say with certainty that I totally am! I am the first to admit!  Most of you know I just returned from a week long vacation.  This vacation was in a tropical paradise with slushy drinks, yummy food, and nothing to do but worry if your lounger was positioned in the direction of the sun.  Okay okay, that was a cruel description, but my point is that for me, being an all or nothing person, this could be a disaster and derail my healthy habits.  On one hand, I have this tropical paradise with nothing to do but relax---and on the other hand I have 6 days of no workouts, highly caloric drinks and food.  The old me would have shuddered to think I would ever go that long without working out, especially while consuming pina coladas and island fare!  I have learned that this all or nothing attitude leads to unhappiness and failure.  Because really, is missing your workouts for a week really going to change much?  What if I just learn to moderate the food and drink I'm consuming to off sett the no workouts---what if i just kick back and enjoy myself in all aspects of this vacation.  What if I give myself the green light to enjoy myself without blowing all my  hard work?  What if I found balance?!  I have learned the hard way how to control this all or nothing attitude, and believe me, I am much happier and have never been in better shape. I mean where would I be if when my plane landed I said, "well, gained a pound or two with those slushy drinks and I sure havent worked out---might as well just quit". 

Still not sure if you are an all or nothing person?

 Well, let me break it down for you. When your workouts aren't "all" (you've missed a workout), you're most likely going to choose "nothing" (skip the next, and the next, and the next) because you feel it's not worth doing.  Have you ever given up on eating clean because you missed a workout? Or maybe you ate something off plan and then immediately determined the day was lost so you skip the gym.  How about this: you slip up and eat something off plan and then begin a day long binge fest because you might as well, you ate that cookie.   Sound familiar?

This all or nothing mentality will DESTROY your goals if you don't learn how to control and diffuse it! I didn't say get rid of it, I said control it.  

I see people put themselves through day after day of rigorous workouts and clean eating, they start out very strong and all is well for a while.  But then, all the sudden it becomes really hard to keep it up, life gets in the way, things happen and they start to slip up with the workouts and the eating----they think its the end.  



                             FIRST OF ALL, THERE IS NO "END" OR "FINISH LINE"  

Sure, you can set temporary short term goals, but we are all in this for life---that is, if you want your results to stick.  Its great to work harder for temporary joys in life like trips, weddings, reunions, etc.... but really, if you don't plan on making fitness and clean eating a part of you for the rest of your life, honestly, you might as well just forget about it.  But how do we do this because its just so hard---its hard work!! THE KEY IS BALANCE!!!  When it comes to diet and exercise you have to find a healthy balance.  Let the all or nothing mentality go!

If you are going to eat something sugary and sweet, or if you are going to take a day off from your workout, well then enjoy it! Make it worthwhile and savor it. .It is totally OK if once in a while you have a piece of cake or eat a hamburger----AND THEN YOU GET RIGHT BACK ON THE WAGON.  Don't beat yourself up about it and give up EVERYTHING you have worked so hard for because you encountered one little hurdle. Enjoy and move on!!! THIS IS REALLY IMPORTANT. 

 I AM NOT GIVING YOU A LICENSE TO DO THIS EVERY HOUR OR EVERY DAY.........

No one is perfect.  We are all going to have off days, off workouts, off weeks.  So if you think your going to continuously make perfect choices day after day, week after week--wrong!  Here are some helpful tips to get that all or nothing mentality under control:

1.  BE REALISTIC

Healthy living ebbs and flows.  Working a lot this week? It's unrealistic to think you will hit the gym every evening. Set a more realistic goal for that week, even if its a 15 minute walk during lunch--you are doing something!

2. REGAIN FOCUS AS SOON AS YOU LOSE IT

The very moment you fall, get right back up and do the things you know are going to bring you closer to where you want to be.  Remember why you're doing what you're doing and how good it will feel if you finish the rest of the day strong. If you eat off plan, get back in the healthy mindset.   Get in an extra cardio session.  You must immediatley see the rest of the day as you would want it to be!

3. FOLLOW THE 10 MINUTE RULE

Something is always better than nothing.  If you aren't in the mood for your workout, commit to ten minutes.  After 10 minutes you will either feel motivated to finish the rest of your workout or you can call it at 10 minutes knowing you at least made a small effort for that day!  I live by this rule, most of the time, unless I am really under the weather, I go past the 10 minutes.

4. STOP COMPARING YOURSELF TO OTHERS

Oh what a slippery slope! The all or nothing attitude is loudest when it's screaming "Come on! You totally used to be able to run that fast/wear that size/accomplish that goal---what's wrong with you?"  Living in the past is pointless and you will never get anywhere. Situations evolve. Stop comparing yourself to your prior abilities and focus on what you can do right now.  I am constantly saying this in my classes---who cares what you even did last week---what can you give me today?!

5. VIEW SETBACKS AS OPPORTUNITIES

Injuries, illness, and pressure at home/work can feel like serious setbacks.  The all or nothing attitude demands that we give in or give up.  View these setbacks as opportunities for growth!  Pressed for time? Try shorter interval workouts that will end up challenging your body and you may see some surprising new results!

                THIS IS YOUR STORY.  YOU ARE THE SUPER HERO.  YOU WILL RISE ABOVE!

Short and Sweet Workout Part 2.wmv

Short and Sweet Workout Part 2



Part 2 of this 15 minute circuit! Enjoy

Short and Sweet Workout Part 1.wmv

Short and Sweet Workout Part 1





Hello to everyone! For this week's post here is my very first workout clip----I hope this to be the first of many to come! These quick, at home circuits, can be used as an addition to your workout routine, as a guided workout with my "presence" while I am away, or just if you can't make it to the gym or class on a given day. 


This workout is  short, sweet, and to the point! There are 2 video clips.  Do both video clips for a 15 minute intense workout.  Or, if you are short on time and have less than 10 minutes, do one clip.  Remember, you don't need a lot of time to workout, you just need intensity.  With that said, feel free if you have more time to add a round to any of these circuits!!! Enjoy. 

Karla DeFreitas Finds Success and Never Gave Up

Meet Karla DeFreitas.  I have had the privilege of working with Karla for almost three years and it has truly been a blessing to know her.  She is beautiful inside and out! Not only is she a wonderful client, she has become a great friend in the process.  The changes she inspires in those that meet her are too many to count.  I do know though, that I can include myself in that countless number of people that she touches.  Read her journey in her own words and I know that it will change you too.

BEFORE HER JOURNEY

My journey to fitness began about 3 years ago after I had my little girl, Jasmine.  I was very fortunate to have had a wonderful pregnancy with hardly any sickness at all. But, one thing I realized was how much change my body had gone through during this miraculous process.

As I share this time in my life, the one thing that resonates in my mind is how vulnerable and overwhelmed I felt after realizing how heavy I was after having Jasmine.  You see, I have always been physically active, but had never felt so out of shape and  weak as I did at that very instance. The challenge I faced was to get back to where I was.  I had bins of clothes put away that I could not fit into and I was determined to fit into them once again.  I knew that I had a lot of work cut out for me and it wasn't going to be easy.  I also knew this wasn't going to be a fast fix.

 THOSE TOUGH, DEFINING MOMENTS

As I decided to no longer wear maternity clothes, I knew I needed to feel uncomfortable to remind me of what I needed to do.  At this time, I had no idea what size I was wearing.  I remember clearly the first time that I stepped foot into a store to find out my size and see where I was.  My husband was the sweetest thing and kept reassuring me that I would get back into my clothes and that I was still beautiful.  I picked out some size 12 and 14 clothing.  Both sizes didn't fit.  By this time, my eyes started to water and I remember feeling so sad.  The sales girl then brought in a size 16.  I tried it and it fit.  I was wearing a size 16.  The clothes I stored in bins before I had Jasmine were 6 and 8.

Shortly after, my family and I went back to Miami, Fl to visit with family.  This was the first time I would see them after the birth of Jasmine.  This moment stands out in my mind.  I came to learn a family member commented on my appearance and how they couldn't believe how I had let myself go.  This hurt.  But it also motivated me to prove to everyone, including myself that I was going to do this!  IT WAS AT THAT VERY MOMENT WHERE IT ALL BEGIN AND I NEVER LOOKED BACK. 

THE DIFFICULT JOURNEY BEGINS

I had the pleasure to start training with the best trainer in the whole world, Robin Dayer. She was very encouraging and really motivated me after I shared my goals with her.  I remember our first workouts were very painful.  I remember how hard it was to simply do a squat! How could my muscles feel so weak?

The hardest part of my workouts with Robin was the time of the session.  We met 2-3times a week at 4:45 am!  This was the only time that worked in my schedule for me during this season of my life! I had just gone back to work and was commuting to HP in Little Rock.  I did not want to cheat my little girl of time with me when I got home from work, so I knew that working out in the evenings was clearly not an option.  My workouts had to come before work. 

I remember my routine clearly.  Wake up at 4am, get moving and drive to the gym.  I would meet Robin and begin promptly at 4:45am for a 30 minute session.  Making it back home by 5:25am, I would rush to clean up and eat breakfast to make it out the door by 6am.   THIS WAS THE HARDEST THING I HAD EVER DONE.  There was nothing easy about this schedule . Finally the schedule changed when HP moved their facility to Conway.

THE HARD WORK STARTS PAYING OFF

Robin helped me out of a size 16 and eventually I fit into a size 12! I began to feel much better about myself. I had gotten stronger and had begun to see definition in my legs.   After reaching this first milestone though, I felt like the weight stopped coming off like it did at first.  I understood that this was a process and this it would take some time before I could get where I wanted to be. I decided it was time to ask myself what other changes did I need to make?   I decided to look at my eating habits and made the commitment to eat well 90% of the time instead of half the time.  With added discipline to my eating, I knew more changes would begin.

I was still working out with Robin.  I never stopped as I could not see myself doing this without her. I got the coolest phone app to help me monitor my food intake.  I went back to the basics; portion control was key!  I was soon in a size 10 and then a size 8!!!  I COULD NOT BELIEVE THIS, IT WAS WORKING!!  I had been missing the biggest chunk of the pie----my eating.   I had the workout part down, but not the eating.  My body began to transform in ways so that the results I had wanted, started becoming reality!  THIS MAGIC ONLY CAME WHEN I AGGRESSIVELY DID BOTH!

KARLA MAINTAINS HER SUCCESS AND CONTINUES TO SEE RESULTS

Since my journey began, I continue to workout with Robin.  I have stuck with my eating.  It has become a lifestyle. This wasn't a temporary way to live just to get results.  It is who I am.  I am now in a size 6.  My body continues to get stronger and stronger.  I see myself doing the craziest exercises  Robin throws at me.

I thank my loving husband for encouraging me to continue on my journey. I couldn't have done this if not for his support.  I also want to thank the one lady that has made this a reality for me, Robin Dayer.  She believed in me all along. As she saw the changes take place, she continued to encourage me and always realized the true potential in me.  She continuously pushed me to get that last push up in when I had nothing left in me.

I am in better shape now than before I had my little girl.  I have more energy and stamina.

HER INSPIRING MESSAGE TO YOU

My goal now is to help others in attaining their goals.  I want to share my story so that you can become inspired to keep going.  I know that it can be done because I did it.  I have been through it and I know how hard it is to start the journey and stick with it.  It is not easy.  It will hurt and at times, it will make you feel sick.  Obstacles will present themselves!  Don't give up on yourself and always make time for your workouts.  I know that I am a better mom, wife and person because I make my exercise a priority.  During this journey I can think of THOUSANDS of obstacles that tried to come between me and my workouts......but I wouldn't allow it.   This meant having to get my workouts even when my family was still asleep in those wee morning hours!

I want to encourage you the way that Robin encouraged and helped me.  She helped change my life and gave me the perspective of living a life of fitness and well being.