A Fork in the Road

Ahhhh . . . that's me, heaving a huge sigh of

relief
exhaustion
disbelief
confusion
exasperation
disappointment
contentment?

All of the above.

Relief. Relief that my 4th bodybuilding competition is over. That this morning, I ate not 1, not 2, but 3 whole wheat blueberry pancakes with warm blackberry compote and real butter, and felt not an ounce of guilt. Though I did relish a feeling of utter gluttony. Relief that my heels are on the ground instead of 5 inches above it, my right pinky toe a pink tender blister. Relief that for today at least, I am not counting calories, measuring food, and timing my meals. Relief that I get a day off from the gym (though the hubby is reminding me it's a 10-miler on the running schedule today . . .).

Exhaustion. I have been running on such little fuel the past 2 weeks and pushing my body to keep up with its normal hard routine and entertaining kids on spring break, exhausted is the only word I can use, despite the fact that I despise it. Exhaustion is for people who aren't smart like me; no, exhaustion is for people who have poor nutrition habits, poor exercise habits, poor time management, poor stress response. And yet, I must wave the white flag and confess, I've hit it. I did it knowingly, in the hopes that my calorie deficit would translate into that rapid fat loss I so needed; that by staying busy with the kids, I would stay out of the kitchen and provide a decent spring break for my chiclets while keeping my mind off my upcoming comp. I accomplished the latter goals. The rapid fat loss, not so much . . .

NGA Utah 2012, Masters Bikini

Disbelief. Disbelief that I STILL did not place in a competition, despite having the chance to compete against women my age (the 35+) & being in a small category for my Novice Bikini (I had a 3 in 5 chance). Of course, looking back at photo and video, I can see that my posing still needs a lot of work (it's much harder than you would think and extremely unnatural & the stuff I thought was cheesy aka pivot turns is apparently what the judges like). Disbelief that after 12 weeks of hard training and diet, it's over. Just like that. Disbelief that my body stopped responding at week 11 & week 12 I started gaining, despite tightening up my diet and workouts. To look at the photos, you would think all I ate during week 12 was donuts. But I attest to you my diet was so tight, I almost crashed during a regular ol' Zumba class. I missed my period. I emitted an odor that is known to occur during ketosis (or extreme fat burning mode). Perhaps I went too extreme & my body found ways to magically produce fat from every calorie of carbs I so carefully counted and inserted into my body in a timely manner. Perhaps I just needed a couple more weeks. Or I needed the comp a week earlier, when I was at my lowest body fat of the past 12 weeks. Disbelief that THAT girl (aka Boobs) beat me, beat most of us. Disbelief that there was not a single female judge on the panel.

NGA Utah 2012 Novice Bikini, front

NGA Utah 2012 Novice Bikini, back

Confusion. After the trophies were handed out last night for the Novice Bikini division (and I already knew I wouldn't place in Masters, as I'm not a delusional idiot), I sat alone in the dressing room to decompress. I felt deflated, demoralized, and depressed. Was I stupid for continuing to pursue this goal when clearly I do not have the body for it? Was it time to just give up? Clearly, I'm fit, active, healthy & have many other things going for me. I don't necessarily need to do this. Most people don't. It wouldn't be such a failure to admit defeat. It was fun. For the most part. Though losing always sucks, I don't care what anyone says about "effort" "the journey" blah blah blah-- losing sucks sucks sucks sucks s u c k s. As I contemplated my surrender, a figure girl walked in. A spunky Latina, she epitomizes the spirit of competing-- she's strong, sweet, friendly, truthful, and always cheers for every competitor. She gave me this rousing lecture about not quitting, while I half-listened and took it in and half-rejected her with fake nods. Others told me I'm more suited to figure with my tendency toward muscle-massiveness. I just need to lean out more. But that's the problem-- I can never seem to lean out enough. I truly feel like if I cut any more calories I would have to quit working out because I would have zero energy. And my body likes fat. This is me at my leanest. I'm not sure how to get leaner. So herein lies the confusion. I face a decision: a.) quit competing altogether. I've tried. Failed. Been there, done that. It's okay to give up, pursue other goals. b.) switch categories. Looking around last night, there were figure girls who I out-massed easily. Obviously, they weren't the ones placing, but it shows that there's a range of bodies in the figure & I could possibly stand my own. I'd have to learn the posing; rent a suit; get a trainer to help me analyze me diet and tweak it. It could be a way for me to finally succeed. Or it could be a new way for me to fail. c.) try harder and go again in bikini. It's the body I desire. It's so lean and pretty. But it may mean give up running for awhile, because I think running is what gives me such massive legs. I don't want to give up running. It's my peace. It's my time with my husband. It's more communal-- there are way more running idiots than bodybuilding idiots & I like the social aspects.

Exasperation. See all the above. Need I say more?

Disappointment. This probably goes along with disbelief and exasperation. What made it all more disappointing is knowing that my sweet hubby and kids had sacrificed their entire day driving to and from Bountiful (a 45-minute drive in the rain) TWICE, sitting through all the other categories of judging before it was my turn. Of course, they got to eat out 3 meals yesterday and get treats from the vending machine, so it didn't turn out too badly for them. But they were so supportive. My hubby truly was supportive, because he doesn't get it; he doesn't even like it. But he supports me anyway because for some reason it's important to me. That's love. My mom & siblings were so supportive and came out to watch the show. They've always supported me, and just like my hubby, don't get it & hate to see me putting myself out there to be judged and shot down. So it's a huge disappointment that yet again, they came out & I did NOT place. But I can say, it is not a disappointment how much my family loves me. At least I have people in my life who never disappoint me! (A special shout-out, too, to my Biggest Loser client who drove out to watch me in the morning show! So thoughtful!)

me after the show with my sis Jody and her fiance Taylor

the back of my sweatshirt-- at least I have a sense of humor ;)

Contentment? The purpose of the question mark is two-fold. First, it means, "Am I content?" Am I pleased with how last night went? No. Am I pleased with how my body responded to my hard work and dedication and sacrifice? No. Am I pleased with the judging? No Am I pleased with my posing? No. But . . .Am I pleased with my effort? Yes. I really think I worked as hard as I could. Am I pleased with the backstage experience? Yes. The group of girls competing was amazing-- super friendly, down-to-earth, sharing, fun, uplifting, good people. Am I glad I improved my physique? Yes. Am I pleased with the progress I did make? Yes. Do the pros and cons balance out? Well, 4-4, so that's a Yes. Therefore, I should feel content. It is what it is-- I say this quite often, but it's true and it generally applies to everything and brings me much peace and contentment in life overall.

Secondly, though, is the question, "Is it okay to be content?" And here is where I wax philosophical . . . To be content (in yoga, we call this "santosha") is to have all you want/need, wanting/needing nothing else. It's a great place to be. And yet, to be content is a stagnant state. In order to change, to grow, to achieve hard goals, you must choose to not be content. You must want something more, or you will always be just as you are.  How many of us choose contentment over possible discomfort, fear of the unknown, fear of failure and wind up never reaching our potential? And yet, if that potential is mysterious and never attained, is it ever anything to be missed in the first place? I suppose this is where the idea of balance comes into play-- one must seek a balance of both contentment and total discontentment. The trick is to discover which aspects of life you will choose to be content and which you will choose to always want more for yourself. This may be what truly defines us, what determines the course of our lives. For by choosing the wrong areas in which to be content or discontent, we may never truly find happiness.

Deep thoughts for such a silly decision I face, but alas, there they are. Apply them as you may. In any case, I do allow you readers to weigh in with your own opinions as to what course I should take. For now, I will enjoy a day of eating what I want (which seems to be fruit for the most part!) and then get back to my regimen merely because it is now what I know, it makes me feel good, and I still have physique goals, whether I'm being judged or not ;)

Body Types Hype

I'm guessing you clicked on this blog post to discover if I have all the answers regarding body types-- what ARE the different body types, how do we EAT for our body types, EXERCISE for our body types, increase METABOLISM for our body type, etc so on and so forth. Just another example of how we look outside of ourselves for all the answers regarding our very own bodies. It's an interesting concept of total disconnection. But I will humor you readers nonetheless & aim to enlighten you about your body. Let me be clear-- I do believe that EVERY body is different. Put 100 women into a room, & I see 100 different body types. That said, there are some aspects of truth to body types. Which is why even doctors want to know if you're an apple or a pear, what your blood type is, what your ethnicity is, and so on.

It is overwhelming how many "body types" types there are! I will discuss a few of them, but admittedly, I will probably be neglecting some more that exist.

First, let's start with the bodybuilding world, of which I like to believe I'm somewhat part of. Here it is common to designate oneself as 1.) ectomorph- tall and skinny usually, often can eat whatever they want, overly efficient metabolisms, struggle to gain muscle mass, long limbs, small-boned, easily tolerate high carb diets, built for endurance sports (think marathon winners), sometimes insomniacs. Women can't stand ectomorphic women-- they usually bounce back really quickly after pregnancy, too, which makes us hate them even more. Do realize, though, that these women often have very little strength and can be "skinny fat". 2.) mesomorphs- aka genetic freaks. These people are natural-born athletes; lean, muscular. They can appear cut without having to work very hard. They gain muscle easily and lose fat readily. Alas, they are extremely rare, so don't feel bad if you aren't one of them. I am NOT one of them. Clearly, I am not one of them. For me, it takes both hours in the gym and virtual starvation to have the physique I most love. Top-level professional bodybuilders are often pure mesomorphs. 3.) endomorph- this category is reserved for the rest of us. Slow metabolism, often large-framed but not always, carb-sensitive, cannot "cheat" and get away with it, shorter limbs, round body contours, wide waist and hips, fairly good strength levels (yep, that's me), hard to keep fat off after losing it, deep sleepers (ok, that's not me), often do better with higher protein intake.

Based on these descriptions, which one are YOU? You can be a combo. I'm a meso-endo, meaning I gain strength easily, but I do not lose fat easily. I have to be vigilant with clean eating and calorie-counting in order to achieve my desired physique. Most of my clients are obviously endomorphs-- they come to me because they want to lose weight, get strong, and appear & feel healthier. I have worked with ectomorphs as well, who really want to gain muscle mass or lose a little belly. Ectomorphs often are so used to fast metabolism that as they age, they don't realize that it does actually slow down, even for them. One day they wake up to a little pooch. Us endomorphs roll our eyes at their self-recriminations-- with their lithe arms and skinny thighs, we'd like to slap them for what they perceive to be "fat." But they are right-- a little pooch on an ectomorph is a sign of poor eating habits & they need to clean it up. Another problem for the ectomorph can be a lack of a derriere. I actually think half the time, this is a postural issue, as these tall-skinnies tend to slouch, anteriorly tuck the pelvis, drawing the glutes in and down. I like to work on these postural issues first to show them that they do indeed have a buttocks, then teach them how to build muscle mass to enhance it.

Obviously, there's a lot of truth to these types, which is why these are probably the most well-known. I also teach Yoga, so I've studied the Ayurvedic Doshas, or body types, as well. They somewhat match up with these bodybuilding types, sort of. According to Ayurveda (classical Indian medicine), there are 3 main body types/doshas: vata (air), pitta (fire), or kapha (earth). An individual is predominately one but can be a combination. Knowing your dosha can help you determine your diet and yoga practice. 1.) Vata- light & thin build, enthusiastic & excitable, bursts of energy, quickness, can worry, be moody, or restless, irregular hunger & digestion; needs soothing yoga, more relaxation. Generally needs sattvic food (grains, cereals, fruit, vegetables, milk, butter, cheese, honey, nuts, seeds, herbs, water) but may need tamasic foods when restless (mushrooms, meat, onion, garlic, alcohol, fermented foods, and fried foods) 2.) Pitta- medium strength & endurance; sharp intellect, likes challenges, bold, competitive, intense, tendency toward anger; warm & emotional; needs calming breathing but also challenging yoga. Generally needs sattvic foods; again tamasic foods can calm anger and intensity. 3.) Kapha- solid, powerful, physical; slow digestion, tendency toward obesity and laziness; affectionate, forgiving, heavy sleeper; needs regular, strong exercise. Generally sattvic with some rajasic foods (coffee, chocolate, tea, salt, fish, eggs, chili peppers, strong spices).

Um, yeah, I know some of this may be way out there for you non-yogis, but it's something to think about. Millions of people (I'm guessing) through thousands of years of Indian history have followed and believed in these doshas, so there must be something to 'em. I most identify with the vata and pitta, but I much prefer the rajasic foods ;) How about you?

So now let's jump forward in history to the present. Of late, the most popular body type diets revolve around either blood type or gland dominance. Here's a quick look at both, based on what I've seen online. In no way do I claim to be a certified pro!

Gland/Hormonal Dominance . . . okay, so I invented this term based on how the body types are designated: adrenal, liver, ovary, and thyroid. The idea here is that body shape is affected by hormones. Learn how to best address these hormonal issues & you will more successfully lose weight & keep it off, according to Dr. Berg's website http://www.findyourbodytype.com/. Here's the gist: 1.) Adrenal-types do not handle stress well and it translates through the body as saggy tummies, round faces, double chins; constant cravings, weakened muscles, even arthritis. 2.) Ovary-types are obviously females. Fat tends to be in hips, belly, and saddlebags. They can have menstrual problems and tend to crave dairy (ice cream, butter, milk); tendency to have cellulite. 3.) Liver-types are often men. Think "beer belly" and you've got the appearance in mind. Thin legs, protrusion of the gut, crave deep-fried foods. Can develop symptoms of liver problems, like jaundice, high blood pressure, high cholesterol. 4.) Thyroid-types gain weight all over. They may notice problems like hair loss, cold feet, constipation. They crave carbs, carbs, carbs.

Of course, in order to learn how to address whatever body type you perceive yourself to be, you must show forth some cash. Once you've purchased the info, and followed the plan designed for your body type, you should meet great success. I have not tried it, so I cannot say, but I'd guess that any plan that creates a deficit in your calories and teaches you to eat clean will elicit positive results. If you're at your wit's end, this may be a good option for you to try. Report back to us how you do with it-- I'm curious to know. I do believe in the premises set forth here-- it explains why some of us are sweet-cravers while others only want salt; why some of us store fat in the belly while others have it on the hips/thighs; etc.

Blood type diet . . . have you heard of it? Well, I'm getting tired of typing & summarizing, so here it is straight from the good doctor's mouth, er, webpage:

"Type O-People with type O blood fare best on intense physical exercise and animal proteins and less well on dairy products and grains, says Dr. D'Adamo. The leading reason for weight gain among Type O's is the gluten found in wheat products and, to a lesser extent, lentils, corn, kidney beans, and cabbage, Dr. D'Adamo explains. Ideal exercises for Type O's include aerobics, martial arts, contact sports, and running.

Type A-Those with blood type A, however, are more naturally suited to a vegetarian diet and foods that are fresh, pure, and organic. As Type A's are predisposed to heart disease, cancer, and diabetes, "I can't emphasize how critical this dietary adjustment can be to the sensitive immune system of Type A," says Dr. D'Adamo. Type A's prefer calming, centering exercise, such as yoga and tai chi. 

Type B-Type B's have a strong immune system and a tolerant digestive system and tend to resist many of the severe chronic degenerative illnesses, or at least survive them better than the other blood types. Type B's do best with moderate physical exercise requiring mental balance, such as hiking, cycling, tennis, and swimming. 

Type AB-Blood type AB, the most recent, in terms of evolution, of the four groups and an amalgam of types A and B, is the most biologically complex. For this group, a combination of the exercises for types A and B works best, says Dr. D'Adamo. 

Blood type, with its digestive and immune specificity, is a window on a person's probable susceptibility to or power over disease, according to Dr. D'Adamo. For example, Type O's are the most likely to suffer from asthma, hay fever, and other allergies, while Type B's have a high allergy threshold, and will react allergically only if they eat the wrong foods. Type B's are also especially susceptible to autoimmune disorders, such as chronic fatigue, lupus, and multiple sclerosis. Type AB's tend to have the fewest problems with allergies, while heart disease, cancer, and anemia are medical risks for them. 

With arthritis, Type O's, again, are the predominant sufferers because their immune systems are "environmentally intolerant," especially to foods such as grains and potatoes which can produce inflammatory reactions in their joints, says Dr. D'Adamo. Types A and B are the most susceptible to diabetes, while types A and AB have an overall higher rate of cancer and poorer survival odds than the other types. 

While you cannot change your blood type, you can use knowledge about its nature to implement a dietary plan biologically suited to your makeup, says Dr. D'Adamo, who supplies copious details on eating plans for all four types. "Most of my patients experience some results [within two weeks of starting the diet plan]-increased energy, weight loss, a lessening of digestive complaints, and improvement of chronic conditions such as asthma, headaches, and heartburn."

Sufficiently confused & overwhelmed yet?? And I bet I've missed several others. The point is this: 
1.) We all have different bodies.
2.) And yet we all have rather similar bodies. (i.e., we're all human)
3.) No matter what body type we have, we need to eat clean, healthy, and the appropriate amount for the size body we'd prefer to have.
4.) Our bodies WANT to move. They want to dance & run & skip & walk & twist & feel lithe, young, and strong. So MOVE them that way.
5.) Understanding your body type can be useful. It can also be detrimental. Use this info to spring yourself into action  and it is useful. Use it as an excuse to feel sorry for yourself and it is detrimental.
6.) LOVE your body. It's the greatest gift you have. No matter the type . . . 

Be the Match

May I begin this post by saying: this is not a brag post. I am hoping to dissipate information for a good cause.

Just a few minutes ago, I registered online to be a bone marrow donor. This is no frivolous sign-up. This means that I am willing and healthy enough to donate my bone marrow to a total stranger somewhere in the country at a moment's notice, if it turns out that I happen to be a match. The odds are, according to the website, 1 in 540.

What initiated this decision? Friendship. We have a "couple friend"-- and that's a rare thing to find. A couple friend, be definition, is a husband and wife who get along with another husband and wife and hopefully have some kind of mesh with the kids, too, and who both appreciate sushi and possess at least a few other shared interests. We're fortunate to have a few couple friends who tolerate my loudness and obsession with fitness, as well as my husband's quiet sense of humor and impatience with conversation for conversation's sake (he thinks there must be an activity of some sort to warrant conversation; whereas I grew up with 5 aunts and that's all they did, sit in a circle and talk. Talking is the activity.)

Well, this particular couple are going through the hellish journey of trying to beat leukemia. The reality of it is that their lives have been turned upside down. They must take one day at a time & choose to fight and hope. We hope with them. I wish I could fight with them, too. It's hard to see dear friends going through pain, knowing you're helpless to alleviate it. All we can do is try to take away their other daily "struggles"-- preparing meals, watching kids, drop off a pick-me-up treat or bouquet. In this way, we feel proactive. And yet, I still feel fairly unhelpful. And honestly, a little guilty. Why should my life be going so splendidly? Why am I in good health? Why is our happiness unfettered by such unexpected hardship? Perhaps it is simply not yet our turn.

But let's not turn too somber. My post is about hope. About giving hope and being hope. Maybe not for my friend, who fortunately has a donor match already. But for someone else like him, somewhere in the country. After learning about Be the Match, an online registry for potential bone marrow donors, I decided to look into it. I read the FAQs, the descriptions of the possible bone marrow extraction procedures (of which there are 2, both somewhat unpleasant), and the health requirements. To me, there wasn't much to think about. I've had epidurals (in my tiny spinal spaces); I've birthed babies; I've had laser hair removal, among other "correctional" procedures I've had done. I've run 3 marathons and survived 4 (soon to be 6) Ragnar relays (in van 2, might I add). I've spent 12 weeks on a bodybuilding diet. Okay, now this is starting to sound like a brag post ;)

The point is: I've survived pain. I've survived needles, anesthesia, and unpleasant procedures. I'm a tough chica. I believe that most women are. Most men would probably agree with me that women are TOUGH. What we go through to get children into this world, and then what we go through to fix everything said process did to our bodies-- takes mental & physical toughness. I know my hubby almost passed out when he saw me get an epidural!

So even though the bone marrow extraction is not as simple as merely donating blood or plasma, and does involve pain and recovery time, it's nothin'. I can do it. And I hope to do it. It was good to read that they need ethnic diversity, and my filipino blood provides just that. It was good to read that they need young, healthy individuals, and I have done everything in my power to be one.

Quick tangent: I'm in the throes of training right now for a bikini bodybuilding comp. I haven't discussed it much this time around, well, because I'm no longer new to it, & I hate to wear listeners out with dull stories about my inner struggles with diet, weigh-ins, and double-cardio days, yada yada. But there it is, I am doing a comp. And during this training, I do sometimes feel super selfish. My days revolve around my workouts, my meals, my moisturizing, my posing in the mirror, my pinching my body fat, and basically my fairly constant obsession with my physique. In my defense, I do a lot of service for others while trying to keep myself out of the fridge and pantry. But again, it is my body that is in the back of my mind.

However . . . while all this may very well BE selfish, the result is an incredibly, amazingly HEALTHY body. My muscles, tissues, organs, cells-- every particle of me is well-hydrated, strong, clean, untainted by saturated fats, refined sugars, or processed foods. My immune system is like the world's strongest military. My energy levels are beyond what most moms ever experience. Which brings me back to this point: I was grateful and proud and humbled to be able to make this commitment, knowing full well that my body can take it & that I do not have any health issues that would make me a non-viable candidate.

To maintain a strong, healthy body IS a service to others-- it is a service to my children because I have energy to play with them; it is a service to my spouse because, well, I have the energy to play with him, too! And it is a service to all the people in my life who I am able to help in any way. Never feel selfish for taking care of your body.

On that note, I know that many of my readers are healthy and strong. I invite you to consider joining this registry to become a bone marrow donor. If I could be the one to save my friend, I would do it in a heartbeat. And if I can't give my bone marrow to him, I would like it to go to someone like him. The more people we can get to join this registry, the more possibilities of hope for leukemia patients. Bone marrow transplant is their last hope.

Just go to this website to read all about it & to register. Haven't you ever wanted to save a life? http://marrow.org/Registry_Members/Donation/Steps_of_Donation.aspx

Why It's So Hard to Reach & Maintain Exercise & Nutrition Goals

Anyone who has been lucky enough to be a guest in my home, and has made proper use of the guest bathroom, knows what my "library" reading material is comprised of: Yoga Journal & IDEA Fitness Journal. Sorry, I know I should leave more general reading material in there, like People or Reader's Digest, but as a mom who drinks over a gallon of water a day, this bathroom is MY bathroom. Often I hide in there, doing no potty business at all, just so I have a valid excuse to ignore everything and catch up on my studies. Hopefully no guest is actually in there long enough to pick up reading material, but if you do, I hope you learn something useful! I know I always do :)

So during one of my most recent hiding sessions, I read through my latest IDEA Fitness Journal, which is (in my possibly biased opinion since I write freelance for them) the BEST fitness and nutrition source out there. Designed for fitness instructors, managers, and personal trainers, it is smart without being densely medical, but medical enough that it is professional, scientifically-based, and cutting edge. As a professional journal, you will not find it on the newsstands besides Shape and Fitness magazines, which often have great exercises and articles for average readers, but lack some of the finer details that fitness professionals need, like the why's and how's. I get my very best ideas from IDEA, naturally. So it's an honor to contribute to them.

Back to what I learned in this issue that really struck a chord. The article is entitled "The Compliance Solution" by John Berardi, PhD, and Krista Scott-Dixon, PhD. The purpose of the piece is to explain the science behind why our clients often fail to stick with their fitness and healthy eating routines and fall short so often of reaching their goals. For trainers, this is a very frustrating but common occurrence. So here are some of the main points:

1.) Behavior research shows that us humans do NOT make decisions with the logical side of our brains but rather our emotional, empathetic, image-oriented right brain.

2.) Our logical brain circuits were late developments evolutionarily speaking. Being a "smart human" is not first nature, or even second nature. First, we have our "reptilian" components-- breathing, heart rate, fluid balance, etc. Then "early mammalian"-- mating and social behaviors. Next came our sensory and motor components, those that allow us to hear, taste, smell, stay upright, and play sports using balls ;) Finally, came our logic and smarts. So when the going gets tough, we revert back to our basic survival instincts and throw logic out the door. All we want, like the reptiles and early mammals within us, is to be fed, happy, safe, and to feel good.

3.) So when I ask a client to come to an intimidating gym and do cardio that makes her heart race & strength training that makes her muscles shake, the primal brain may kick in and she will feel threatened, not elated, as I assume she will feel riding the endorphin-high.

4.) Willpower is a resource that can be depleted. When we are having to use it every day for weeks on end, as is the case with dieting and exercising for weight loss, at some point, we run out. We need to fill the well of willpower by seeking joyful experiences, which don't have to be food or exercise-related necessarily.

5.) Our modern-day environment is also against us and clients. "Food manufacturers purposely create foods that light up our brain's reward pathways and make our tongues and noses do a happy dance. This food also gives us-- in abundance-- what would have been scarce and valuable a million years ago: salt, sugar, and fat. Why on earth would our primal brain trade deep-dish pizza for rice cakes?" Also, because our modern-day environment is so fast-paced & stimulating, we are frazzled and stressed, and again, threatened.

Reading this article gave me so many ah-ha moments. As a fitness-lover, it's clear I do not experience primal reactions to exercise. But as a human and a woman, I do understand the kind of willpower it takes to change your eating habits. It's taken me years, but I now feel fairly confident in mine. That's not to say that I never really want to dive into a Godiva-chocolate cheesecake! It is always a daily choice, but it's become easier. I credit cutting refined sugars and my taste buds altering, along with my lack of hormonal responses to said sugar, that I am able to stay pretty even-keeled now around food. But I understood while reading these facts, that I am the exception. I am not the rule. (Does that mean I'm more highly evolved? Sounds cocky, but it could be true . . .)

What I have always perceived as fun, exhilarating, and intrinsically rewarding (EXERCISE), most people perceive as painful, scary, and punishment. When I'm pleading with my clients to give up soda (an easy way to drop 10-15 lbs without trying), and I'm thinking, "For the love, just DO it! It's not that hard!" They're feeling like I'm taking away their greatest comfort in life-- it's like trying to wean a toddler from his binky-- there's a lot of kicking and screaming, and even though you know it'll be good for him, part of you wants to just shove that binky right back in his slobbery little mouth! It's good for me as a trainer to understand why this "simple" change is so difficult for them, besides the fact that said soda contains addictive substances, I'm putting the client in a place to feel threatened. While the change still needs to take place, (honestly, do you want your 18-year old sucking a binky?), as a trainer I need to provide a do-able strategy for my client to make the change.

Let's return to the binky analogy (sorry, I'm a mommy!) . . . some kids do best with the cold-turkey approach. Some need bribery. Some need trickery (if you've ever cut a hole in a binky or doused it in tabasco, you know what I'm talking about). It depends on the personality of the child. And so with clients, I cannot take a one-size-fits-all approach.

I also realized I need to involve my clients more in setting their specific goals and tackling one thing at a time. This way, they can succeed every day at one thing. Then they can master it and move on to their next goal. This ensures much greater success than asking them to re-vamp their entire life all at once. And this technique will ensure YOU, my dear reader who may be trying to reach a health and fitness goal, also succeed!

So, while I should probably copyright this since it reflects a lot of my time, research, and experience, I am freely sharing with my readers a Client Confidence Self-Evaluation I have created to help me better understand my clients and their goals and how we should approach them. This can be helpful for you to identify what you value most, set goals that are actually important to you, and prioritize your goals so that you are not trying to tackle too many goals at one time. Good luck!

Step 1: Complete self-evaluation.

Step 2: Highlight your top 5 Nutrition-Based Goals that you do NOT feel confident about. Highlight your top 5 Exercise-Based Goals that you do NOT feel confident about. This will identify which goals you most value. Remember, I am here to help you reach your goals, not mine for you. Once those goals have been achieved, you may be more confident to set new and higher goals.

Step 3: Number the 5 goals in order of priority, 1 being your first priority, the goal that is most important to you right now.

Step 4: Turn in your evaluation results to me. I will look for your 10s & make note of these—no need to push these ones if you have already mastered them. Then I identify your top 5 goals in each area & devise a strategy and timeline for you to achieve them, based on your priorities. Realize that not every goal will be one that you WANT or NEED to accomplish.

Client Confidence Self-Evaluation

Please rate yourself for each statement below on a scale of 0-10, 0= you feel this goal is impossible for you to reach or you have no desire to accomplish this goal, 10= you feel like you have already mastered this goal 100% & it is a non-issue. Be honest! This will help your trainer prioritize your personal goals, so that you can master one thing at a time & experience a greater degree of success. It is okay to not be perfect at everything!

Nutrition-Based Goals	Confidence Rating
I never drink soda, diet or otherwise.
I drink plenty of water a day.
I always eat breakfast.
I avoid eating high fat foods, like cheese, ice cream, donuts, burgers, sausage, bacon, pizza, etc.
I avoid eating at fast food restaurants.
I eat plenty of fruits a day.
I eat plenty of vegetables a day.
I avoid refined sugar (including in cereals, packaged oatmeal, baked goods, juice, soda, etc).
I eat 5-6 mini-meals a day.
I keep alcohol intake to a minimum or not at all.
I avoid eating packaged/processed foods.
I eat healthy fats sparingly (nuts, avocado, oils, fish) and bad fats rarely (meat fat, cheese/cream fat, lard).
I eat a good balance of protein, complex carbs, and healthy fats.
I eat appropriate food portions for my weight, age, gender, & metabolic disposition.
I eat whole grains (whole wheat bread, whole wheat tortillas, brown rice, whole wheat pasta) instead of refined starches (white bread, white tortillas, white rice, white pasta).
I drink skim milk, soy milk, or almond milk, and in moderation.
I feel knowledgeable about what foods are high-quality protein sources.
I feel knowledgeable about the difference between starchy and fibrous carbs.
I feel knowledgeable about the difference between simple & complex carbs.
I feel knowledgeable about healthy and unhealthy fats.
I feel knowledgeable about different sweeteners and which ones I should consume or avoid.
When cooking/eating, I generally bake, broil, steam, or grill instead of fry or deep-fry.
I eat in a leisurely manner rather than in a rushed manner.
I rarely eat to “stuffed” point.
I eat my own portion and do not go back for seconds or eat the food off others’ plates (kids’ plates included).
I avoid eating late at night.
I eat at a table (rather than on the couch, in the car, at a desk).
I never binge-eat.
I eat based on hunger rather than emotions or stress levels.
I feel I make good food choices even in party settings.
I take a daily multivitamin.
I eat red meats sparingly.
I eat fish.
I have and eat from a garden during the summer.
I feel I am a good example of healthy eating to my family.

Exercise/Functional Fitness-Based Goals	Confidence Rating
I am physically capable/fit to walk for 1 hour.
I am physically capable/fit to jog/run for 10 minutes straight.
I am physically capable to balance on one foot for 1 minute straight.
I am physically capable to reach my toes from a standing & forward spinal bend position.
I am physically capable to reach my arms straight up beside my ears.
I am physically capable/fit to walk up and down stairs without holding a rail.
I am physically capable of getting out of bed without rolling onto my side first.
I am physically capable of performing at least 5 push-ups from a modified push-up position (just above knees instead of on toes.)
I am physically capable of holding a plank pose for at least 20 seconds. (core strength)
I am physically capable of carrying 20 lbs (of groceries, a toddler, luggage, etc.) for at least 5 minutes. (bicep strength)
I am physically capable of performing a standing quad stretch and pulling my heel to my glute. (quad flexibility)
I am physically capable/fit to ride a bike for at least 20 minutes.
I am physically capable to sit cross-legged without back support. (hip flexibility)
I am physically capable to brush/blow dry my hair for at least 5 minutes. (shoulder strength)
I am physically fit to run 1 mile without walking.
I am physically fit to complete a 1-hr fitness class.
I am physically fit to perform at least 10 regular push-ups.
I am physically fit to perform a wall sit (90 degree squat with back against wall) for at least 15 seconds.
I am physically fit to hike 45 minutes at 5-9% incline (up to Timp Cave)
I am physically fit to run a 5K (3.1 miles) in under 35 minutes.
I am physically fit to play a game of basketball, volleyball, or team sport of choice.
I am physically fit to perform abdominal 30 crunches in a row.
I am physically fit to swim 3 short-lane (50 meter) laps in the pool.
I am physically fit to swim 3 long-lane (100 meter) laps in the pool.
I am physically fit to perform 10 tricep dips from a bench (with my legs extended rather than bent).
I am physically fit to balance on one foot with the heel slightly elevated off the floor (other knee lifted) for at least 10 seconds. (Stork Test)
I am physically fit to perform at least 1 pull-up unassisted.
I am physically fit to hold a V-sit for at least 10 seconds.
I enjoy mild-intensity exercise.
I enjoy moderate-intensity exercise.
I enjoy high-intensity exercise.
I enjoy strength training exercise.
I enjoy stretching.
I like to exercise every day for at least 20 minutes.
I will exercise at home if I cannot make it to the gym.
I feel knowledgeable in how to strength train for my desired physique/goals.
I feel knowledgeable about proper form when exercising.
I feel knowledgeable about proper stretching.
I feel knowledgeable about the muscles of my body.
I feel knowledgeable about how to fuel my body for exercise & about proper hydration.