ActiveTrainingWeight Loss

Helping Me Get Lean – Testing Fitbit Coach

I have been a regular Fitbit user for over 4 years. My first Fitbit was the original device, which I used mainly to track my steps. At the time it was perfect. For Christmas 2016, I was gifted the Blaze. While I loved the watch, the battery started having problems after a few months, so I had to charge it every night. I honestly didn’t report the fault and decided to evaluate different options instead of reaching out for a replacement.

Current Device

For Christmas 2017, I was gifted the Ionic. As a Personal Trainer, I absolutely love it! For daily use, I have the main screen showing the date, time, my heart rate, and a rotation of steps, distance, floors, active minutes, and calories in a variety of displays. I use the timer and alarms daily for personal and client work outs.

Fitbit Coach

Today, I signed up for the Fitbit Coach. While I have my trainer kicking my butt 2-3 times a week, I am looking for more. My schedule varies from 60 to 180 minute chunks of time for me to work out. Within this window, I need to warm up, do a workout, cool down, possibly shower, definitely change, and get ready for my next appointment.

Why I Am Trying It

My biggest challenge is my 60 minute breaks. I have a few go to routines, but typically end up walking the treadmill for part of it or doing something involving crunches and push ups. For my program of leaning out with my Fitbit Coach, there are workouts ranging from 7-10 minutes, 11-15 minutes, and so on. Because my daily workouts are programmed around muscles used, I am happy that I can also specify the muscle focus.

I have already found my leg and core workout for the morning. This 21 minute workout will occur between a warm up (stretch, roll, and short treadmill) followed by a 30 minute treadmill cool down.

Look for me sharing my experience on Instagram.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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RugbySportsTraining

Sports Training and the Weight Room

A recent post by Keir Wenham-Flatt discusses training in the weight room versus sports performance. In this article, he compares an athlete training in sport only to an athlete doing weight room training only. Keir deduces that the sport-only training athlete would win “every single day of the week!”

I’ve been thinking lots about this article. While he does go on to say that physical training might be required if a structured sport practice cannot achieve the physical goals, I partially dispute this for some sports.

Who Am I to Comment?

Am I a professional sports athlete? No. Am I a strength and conditioning coach – not yet, but I am working on it.

Recently, I have started helping a rugby team – coaching, training, and first aid stuff. The team ranges in physical condition from thin to heavy, with some strong forwards, and several fast backs. What I have observed, is the cardio-strong players get run over by the opposition because they are unable to anchor themselves to the ground and wrap the opponent. The forwards either have decent leg strength, but lack full range of motion to get down and drive, or they can get deep, but lack the power to drive. The smaller guys also become noticeable weaknesses in scrums, at line outs, or in rucks.

Why the Weight Room Is Important All the Time

I believe that an athlete, such as a rugby or football player, requires a mix of sport and weight training year round. Why? These guys vary in size and so do the people they line up against. If my forward pack weighs a combined 878kg (1935 lbs) and are up against a pack weighing 936kg (2063 lbs), which team will probably be stronger in the scrum? If you don’t prepare individual forwards to front and back squat heavy or push a heavy sled, how will they build the strength to push against the heavier opposition? Maybe a rugby player will eventually develop the strength to push everyone around, but withouts weights as part of the equation, it is going to be difficult for me weighing 150 pounds to develop the strength to knock down someone weighing even just 30 pounds more.

Unfortunately, sports also have off seasons. During this time, I believe it is even more important that the gym and weights be used to maintain/improve for the next season.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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ActiveTrainingWeight Loss

Everyone Needs a Goal

When I started my weight loss journey, I had a simple goal to lose 50 pounds in 8 months. When I hit 50 down in 5 months, I challenged myself to drop an even hundred in under 12 months. It was great. I was motivated and seeing the numbers drop week after week was very rewarding. I hit the 100 in 11 months and am damn proud of myself.

Since dropping my weight over a year ago however, I haven’t really had a goal to keep me moving. I guess you could loosely say my goal was to keep the weight off. I’ve toyed with “I want to do a body weight pull up” and taken steps towards that, but I honestly haven’t scripted a good routine to support it. I think part of it was due to my collar bone injury back in December that limited me on a lot of upper body exercises for almost 4 months. At least, that is my excuse.

Why a New Goal Now?

For me, working out to simply work out is kind of boring. I have found myself looking around the gym at other people more and noticing how most of the people have a robotic look. They look like they are doing the motions for the sake of doing the motions. I am kind of also feeling robotic. This makes it clear to me that I need to pick something and work towards it. August is my target date because that is when my husband and I are celebrating our 15th wedding anniversary and renewing our vows.

My goal is simple. I want to lose body fat and tighten my core. While some people might focus on the scale decreasing, I am focusing on my body weight percentage. I will be following the steps I have already blogged about in previous articles:

  1. Preparing Healthier Weekly Meals
  2. Working in an Office
  3. Eating on the Road
  4. Planning Multiple Workouts
  5. Maximizing the Commute

While I might not work in an office any more, my schedule works around people that do, so I need to plan and maximize my days. Where I work is also just over 3 miles from my house, so I will use that distance for my cardio as much as possible.

Am I Vain?

Maybe. I am at the point that I am happy with my body overall. I do have excess skin from being morbidly obese for most of my life, so I know that without surgery I will always have loose skin. I am ok with that for the most part. I simply want to see how tight I can get. I want to feel sexy in a beautiful dress – for me and for my husband. While he has always supported and complemented me, I have honestly never had that feeling. I am close, but not quite there.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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ActiveNutritionWeight Loss

Owning Your Excuses

Poor You

You have excuses. You feel like crap. You are constantly tired. Your kids take up all your time and you can’t make time for you. You do so many things for so many other people. You are not healthy and possibly overweight. During the week, your life revolves around work. Because of your week routine, your diet consists of coffee and pastries for breakfast, burger and fries for lunch, and maybe another form of take out for dinner. If you are having a good day, maybe you prepared your dinner at home.

Over the past few weeks, I have blogged about ways to help you drop the excuses and take steps to make your life healthier during the course of one week. The posts were broken down as follows:

  1. Preparing Healthier Weekly Meals
  2. Working in an Office
  3. Eating on the Road
  4. Planning Multiple Workouts
  5. Maximizing the Commute

These five articles are concepts to help you become a better you. If you want to stop feeling like crap or feeling tired, do something. Change something.

No Excuses

My life didn’t change overnight. Over the course of several weeks I took steps to own me using the concepts in my previous articles. The first part in fixing me was getting me moving. As I got moving more, I really wanted to lose weight and feel better, so I started logging my food to better understand why the weight wasn’t dropping faster. I honestly didn’t think my diet was all that bad. Was I ever wrong. Many meals averaged ~1000 calories and my macronutrient ratios (proteins, carbs, and fats) were terrible. I used this data to make changes.

I might not be a nutritionist, but I have successfully become a healthier person using the tools I have shared. If you are looking for help in getting moving and feeling better, drop the excuses and call me.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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