50 days of fitness! Final Results!

Hello Loyal Readers!

So my 50 days of fitness has come to a close.  I did my measurements today and here are the results:

Bust: Down 0.5"
Arms: Same (they are always the last to go)
Natural Waist: Down 1"
Belly Button: Down 1"
Hips: Down 1"
Thighs: Down 0.5"

So as I mentioned before, I have noticed that since I hit 30, weight has been a pain in the BUTT to get off.  I didn't lie.  4 Inches in 7 weeks.  But now is when I am able to push myself harder in my training as I have developed my strength and stamina.  Now it is routine.  Now I can really BRING IT!

Some items for the new year:
-swap tea for coffee
-no eating after 7pm (which I started already, most of the time)
-do double workouts when possible (yoga counts!)

Make your list NOW so that when the holidays are over you are good to go.  Also don't forget to go for a walk, enjoy the fresh air, and burn a few calories while doing it!

Enjoy the holidays!

Cher

Pre-Birthday Workout!

Well tomorrow is the big 32 for this chick right here!  To get ready for the birthday feast (which I will attack in moderation) I put myself through a strength training workout which looked a little like this:

Chest - BOSU Push ups 3 sets
Superset with bosu hop on/off
Back - One arm rows 3 sets
Bis - Hammer / Standard Curl with extra on the lower portion (a trouble spot for me)
Superset with mountain climbers & burpees
Tris - Skull Crushers on the fit ball
Legs - Wall Sit to failure X 3
Legs - Laying side leg lifts with square/circle sequence X 2 sets
Abs / Core
+ 40 Minute Yoga session

Remember that January training isn't far away - book your session with me to guarantee the best spots!

www.gingerandcrew.com

Happy Holidays (and happy training!)

Cher

T minus 4 days

There are only 4 days left on my 50 days of fitness challenge!  Today I am going to do some weights, then some running!  I am really glad I made this challenge for myself because it has gotten me back on track with my fitness - it isn't a chore, it is now routine.  AWESOME! 

If you didn't dedicate yourself to the 50 days, you should be writing on your calendar when you are going to workout this holiday season - AND STICK WITH IT!  Don't let it be a stress, let it be a de-stresser! 

All the best to you this Christmas :)

xo
Cher

Sick, but feeling fantastic!

Who knew I could have a cold but still feel good.  I know the reason why is that this time last year I was not training NEARLY as much and not eating right.  Now I am training almost daily and really paying attention to my eating. 

With the holidays coming it is SUPER important to mark down what days you can train on.  There will be times when you will have company etc., but why not take one of them for a jog, or get up a little earlier than everyone and start your session?  Write it on your calendar and stick with it.  If you know you will be having a little Vino with your celebrations, make SURE you get in a good workout the morning of.  This will help metabolize those sugars and minimize the hangover (and feeling of guilt).

Happy Holidays everyone!!

xo
Cher

Calorie Counting Crazy!

So we are into day 4 of the Calorie Counting (Click Here to see their website) and I am becoming aware very quickly that prior to this I was taking in too many calories.  That is all there is to it!  I find that when I know I have to punch in the details of what I am eating, I don't want to eat bad things!  This morning I went to Cobs bakery after class to get my fiance some bread for his lunch....and bought myself a multigrain roll - I plunked it into the calorie counter when I got home (I went onto the Cobs bakery site, got the nutritional info and entered it into the site), and it wasn't too bad!  I paired it with a pear for breaky and away I went. 

Also, I am noticing where my vitamins and minerals are lacking.  This app allows you to see based on your food intake if you are too high, or too low in certain areas.  My iron intake seems really low, as well as my carbohydrates.  Who knew I was a protein junkie?  I sure didn't.

Lastly I get to enter in my exercise.  This is the one area this app/website needs improvement on.  They have 'teach an aerobics class' as an activity but only 'Gentle Yoga' - no power yoga, strength yoga - but that brings me to another good point - I can enter in the activity and the number of calories burned, save it as a favorite, and use it again another day.

So all in all, I like this app!  I will keep using it as it is making me aware of what I am consuming, burning and what needs to change.

Check it out!

Cher

Trying the newest App!

So part of being a trainer is that you need to be up on the latest technology and buzz..... So I downloaded the 'Calorie Count' App for my Iphone.  It tracks how many calories I am taking in and how many I am putting out.  It is an american app which means that the food choices relate to their stores, not ours.  But hey I will give it a whirl for a week and fill you in on what I notice.  The only thing I don't like already is that it doesn't track measurements, it tracks weight.  Boo.  But I am curious to see the difference between my intake and my output.

Stay tuned for my review!!

Cher

Back on track

It is now Day 27 of 50!  I am training quite a bit, sticking to the 80/20 good vs bad eating - and not seeing many inches come off (Yes it happens to us too!).  So as I would do to others, I have given myself a butt kick - Here goes (Remember!  Don't try this at home if you are inexperienced, haven't seen your doctor, or haven't called me for a session :)):

Skipping - 15 rounds with 30 second breaks between rounds
Weights -
Chest - Ball Chest Fly interval with hip dips X 3 sets
Back - Bent over Row (balancing on one leg) interval with running on Bosu X 3 sets
Legs/Triceps - Lunges with back leg on Bosu (with pulses) interval with tricep push ups X 3 Sets
Biceps/Legs - Squat n' Curl interval with Punches X 3 Sets
Abs / Core

Stretch

Total time: 1 Hour - and very sweaty!! 

Have a great day, and don't forget that today is the 1st day of the rest of your life!

Cher

Express Weekend Workout!

Today is a busy day for me (bummer on a Saturday)! Here is the quicky workout I did this morning!

Chest - Chest press to hip lift on ball (one press one hip lift) interval with plank - 3 rounds
Back - Standing bent over rows interval with skipping - 3 rounds
Legs - Wall Sit interval with push up/down dog rotation - 3 rounds
Abs / Core
Stretch

Enjoy your weekend!  Stay Active!

Cher

Workout for the day.....

So the snow has fallen.... and my runners are not ready!  Since I couldn't run, here is my interval workout I did in it's place.... 2 Full sets of everything, only breaking to type :P.

Chest - One arm press and twist on ball interval with burpees and jumping jacks with ball
Back - Bent over row (alternating between traps and lats) interval with squat jumps (10lb kettlebell to chest)
Legs 1. Matrix interval with Mtn Climbers
Legs 2. Single Leg Ball roll ins interval with Get Ups (using no hands)
Biceps - In and Out curls interval with push up and hike (going from downward dog into a push up and repeat)
Triceps - Press with Hip lift interval with Plank
Core - Side Plank with Hip Dips 1 min each side X 2
Abs
Stretch

That's all folks!
Videos to come soon :)

Cher

Day 14 of 50 days of fitness!

Hello Fitness Friends!

So today marks day 14 of my 50 days of fitness challenge!  Today I did a 'Gliding' Workout followed by an Energy Balance Yoga DVD.  I had a headache when I started but the yoga really calmed the mind and eased the pressure on my little 'ol head.  Be sure to think of yoga when you are stressed or when your body is so tense you cannot bear it.  Focusing on the breathe allows you to ease the mind and stimulate the blood flow to your muscles and your organs.  In addition it is said that yoga can help in warding off disease and infection.  Click here to find out the many benefits of a regular yoga practice.

So being 2 weeks in I am still hugely positive and hope you are too..... Stick with it!!

xo
Cher

Day 8 of 50 - Going Strong!

Day 8 and things are going great!  I ran the stairs tonight (it was a little warmer which helped!) and really pushed.  After a hot shower I feel fantastic! 

Now if you haven't yet started your 50 days of fitness, it's not too late!  Grab your calendar and write down which days you are going to train in the next week.  Also get your measurements down so that you can track your progress (throw your scale out the window!).  Maybe you will want to join Ginger & Crew on location for some motivation?  Be sure to check the website for this weeks locations.  These are FREE to you - there is no instruction, but a great chance to keep you accountable.

I am off to have a healthy meal (and no wine!) - enjoy today like it is your last....

xo
Cher

50 Days of Fitness

As I did my workout this morning it dawned on me that I made a plan about 2 weeks ago, and did not follow through with it.  Then I decided to quit drinking and do a liver cleanse - step one in the right direction.  Then I decided to journal my workouts again (yes us trainers have to do this too!) - step 2.  Now I am challenging all of you to do the same.  No more excuses.  I will be posting on my website where I will be so you can come out if you want a workout.  Could be a run, could be stairs - could be anything!  This could be the motivation you need - and it is free!  I am training (not instructing) and you are there to move your butt.  Check my home page http://www.gingerandcrew.com/ to see where I will be training each week. 

If you want to join the 50 day challenge, get out a day timer - today is DAY 1.  Start logging your workouts.  I will be blogging mine from time to time.  Today is day 1:

I did the workout I did for one of my clients today (with some twists of course!) No stopping
Intervals - 40/10 - 2 rounds of each group of 2 exercises, Then 1 round of each at the end.
1. Push ups with discs
2. Dips
1. Ball Roll Ins
2. Plank on Ball
1. Disc Push Outs
2. Mountain Climbers on Discs
Abs, Core, Stretch

This took a good 40 Minutes total.  Good for Day 1 :)

Have a healthy day everyone, it is never too late to get back on the horse.... you only get one body, make the most of it!

xo
Cher
http://www.gingerandcrew.com/
cher@gingerandcrew.com

Monday I'm in the rain!

Happy Monday Everyone!  As we do in our household every Sunday, we do laundry.  When I went to get dressed this morning (at 5:30am) I noticed that none of my workout pants were dry.  So your 1st piece of advice for today is not to wear wet pants while training in the rain and cold.  Brrr....

Otherwise my second piece of advice for today is to ramp up your training - here are some examples:
1. Push ups - If you have been doing the SAME pushups forever now - you need to ramp them up.  Try a Spartan push up.
2. Lunges - Stale old lunges?  Try a Lunge with Elbow instep  .

It is always good to challenge yourself unless if you are not ready.  If you are still at a 8 (out of 10) when performing the standards of the exercises above, then stick with the standard, you are doing great.  If you are ready to push, then DO IT!

Enjoy your week!

xo
Cher

When one door closes, another one opens....

...or so they say!  I am sure I have said this before, but this business is ever changing.  There are highs, there are lows, but at the end of the day I have a wonderful fiance who supports me (do I get brownie points for that plug?).  On a daily basis I am seeking new opportunities to grow my business - diversify - make my name known - but what is the best medium?  This remains to be seen. 
One of my best clients had to cancel her services with me (*sadness*) and so I am looking for ways to find more clients like her.  I have a great client base, but I want MORE!  So I will continue on my quest for cheap advertising, word of mouth, and referrals.  I know I have a great product, I just need to get it out there!
So to add more value to my blog - Next Skipping Class is tomorrow!!!  Drop in! 6am!  Be there!

lol - have a great day everyone - market yourself and the rewards will be endless....

Cher

After a long day...

Sometimes it is hard....no pretty much always it is hard to motivate yourself after a long day.  This can even follow into the next day.  You pull a 12 hr day, go home, eat, sleep and wake up feeling like you needed another 10 hrs of sleep.  You know that feeling?  It is a struggle to think about a workout much less do one.  WELL, even if you do a mild workout it is so important to keep up your consistency.  Go for a shorter jog, do 30 min instead of an hour - JUST DO IT THOUGH!  We work so hard to see results, don't let them vanish because you cannot tear yourself away from the couch!

xo Cher

Booze and Training

This is a great article on drinking and training (not at the same time!).  I believe that some people need to 'just say no' to alcohol when they are hard core training and trying to reach a goal.  On the other hand I don't freak at clients who have a glass of wine (or two) at a social function.  I freak when they show up and I can smell the booze coming out of their pores and they have a serious goal they are trying to attain.... you are working against yourself!

Check the article out - it is realistic, which is why I like it....
http://www.truthaboutabs.com/drinking-alcohol-and-fat-loss.html

The holidays have begun - NO SWEATPANTS ALLOWED!

LOL - I have been reading peoples posts on Fb and most of them involve sweatpants and long stints on the couch.  Bad, Bad!  Make a pre-Christmas resolution to not need the sweatpants and to walk after a larger meal.  Also, lets focus on the veggies, and not going for seconds.  I know I am the bearer of bad news, but if we don't make these promises now, your pants wont fit in the New Year!  Make wise choices and stay active even when the sun sets early....

xo
Cher

New Class!!!

Want to try something different??? I will be starting a skipping class on October 26th!  6 am @ Coalition Fitness (Windsor Rd Kelowna) Tuesdays and Thursdays.  This will be a 3 week program to get you into skipping or keep you going with skipping.  This is an awesome workout!!  Spread the word!!  $60.00 for 6 sessions or $15 drop in - email me cher@gingerandcrew.com to let me know that you are interested!!

Sunshine and Core....

New ab client today!!  Love abs and core.... some of my favorites to work out! 

Tip for the day:
No matter how many crunches you do you will not get that 6 pack if you do not lose the fat that is covering them!  Proper diet and exercise is the only way to get that fat GONE for GOOD!  So keep doing proper ab exercises, but be sure to put the pastries away for the time being....they are the enemy!!

xo
Cher

Running for the Cure....

Hello all!  Tomorrow is the CIBC Run for the Cure!  I have been running for 13 years now.... 13 years!!!  I can't believe that much time has passed since my Auntie Norma passed away.  But every year I strap on my runners and give it my all.  I hope you all come out and support such a good cause.

Enjoy your weekend with your loved ones, I will be doing the same.

xo
Cher

Changes Changes!

This industry is ever changing (I am sure I have said this before).  I am now looking for new opportunities for myself.  Diversifying I think it is called!  I will be seeking out new group teaching options.  The first is a ski prep group/individual program.  It is that time of year and I think it is a great opportunity!  I am going to do it too (and not just think it!)

What new opportunity have you been thinking about but not followed through with?  It is half the job to think up the idea, but execution is key - make your ideas a reality!

TIP for the day:
Knee tracking - to ensure proper knee tracking in a shoulder width squat turn the toes out slightly.  The knee follows the the foot, and this helps to prevent the knees from coming inward and losing their proper tracking. 
Why is this important?
When the knee isn't tracking properly it can cause discomfort, pain, and possibly injury.  When practicing high impact or plyo style exercises this is especially important.  Picture a football player whose knee doesn't track when he is tackled...he is carried out on a stretcher....

xo
Cher

Stress Relief and Exercise

Check out this article...eventhough most of it we already know, it is sometimes necessary to refresh our memories....

Stress Relief and Exercise

It's a beautiful day in the neighbourhood....

Who remembers where that is from???  I am showing my age for sure! 

It is a beautiful day, and business is growing!  We love it when business grows!!  People are telling people and the referral process is beginning.  LOVE IT!  If you haven't tried personal training before, do it now! 

If you are training on your own, or training with someone, make today count!  Get out there and enjoy the day.  Take a skipping rope outside; go for a jog; take your weights outside (you can do that you know!).  Do it for yourself - take the time and breathe in that awesome, crisp fall air :)

xo
Cher

A harsh winter they say...

The meteorologists are saying that we are going to have a harsh winter this year.  More snow, and colder temps.... Yipee and Boo! all at the same time! I love snowshoeing, there is the yipee! I despise driving in the snow, there is the Boo! 

In saying all of that, I will be spending more time indoors this winter.  Do you have all of the workout goodies you will need to stay in?  In not I am always available for hire *insert Ginger and Crew plug here* or make sure you have a list of goodies to get before it is too late. 
-Indoor Runners
-Fitness Ball
-Free Weights
-Bands
-Med Balls
-Mat
-Kettleball
-BOSU

Check you inventory and check your goals - what you have should be able to help you succeed, but will it challenge you in new ways when the days are dreary and nights are cold?

xo
Cher

Cold, Cold, Cold!!

I check the weather every morning.  It is part of my routine.  I need to know how to dress for class and what to expect when I load up my car.  What I did not expect was FROST on the ground!  My IPhone told me to dress in layers...it was only 1 degree outside at 5:30am this morning.  It did not tell me to bring a towel to wipe off the ice crystals on my mat... It is only September!!!  Insane!  Class was still great, everyone enjoyed it - but one reminder - keep a set of gloves in your car, and one in your house.  There is nothing worse than putting on cold car gloves praying for warmth....it doesn't come quickly.

Enjoy Winter (oh wait it is still fall!)

xo Cher

New day, new challenges!

As I have mentioned again and again, I learned a lot this past weekend.  It wasn't only new exercises or new equipment.  I learned about the 10 secrets of starting a personal training business.  One of the secrets (not a secret anymore!) is to differentiate yourself from the rest.  I believe that I differentiate myself from the rest of the trainers in that I offer ongoing support to my clients.  From quick check ins, to going through stretches over the phone, I help my clients on an ongoing basis.  This, in my opinion, helps them reach their goals and keeps them on track.  So how does one personal trainer let everyone know about how they are different than the rest?  That is in the other secrets.... which I plan on implementing over the next couple of weeks.  Stay tuned for progress, and get your butt training (unless if you are sick - in that case rest!!).

xo
Cher

Inspiration & Rain

Good Afternoon Followers!
I had a fantastic weekend at the BCRPA Fitness Conference this past weekend.  I learned a lot about business, exercise, injury and more.  I picked up some new equipment to push and challenge my clients. 

One of the workshops was about value.  What value do I offer my clients?  This one was easy for me - I offer ongoing support (text messages, phone calls, pushes in the tush) - whatever you need to succeed.  Why isn't this on my website? Because I just learned it this weekend, so as they told me, DO IT! 

What are you going to DO today?

xo
Cher

Weekend of Inspiration!

This weekend is the BCFit BCRPA fitness conference in Vancouver.... I am super excited for the gear I am picking up and all of the inspiration!  What will inspire you this weekend?  Is it seeing someone going for a jog? Someone cleaning up their yard? Take this weekend to be inspired, and act on it! Don't let a good idea go to waste -

Have a great weekend everyone!

xo
Cher

Multi-tasking.... necessary evil!

Hahaha I am putting my strengths to good use...daily now!  Appointments, bookings, rental property issues, you name it, it happens in a day for me!  Some simple strategies apply - prioritize, breathe, and take a moment for yourself every now and then. 

Take a moment for yourself today :)

xo
Cher

New Week, New Adventures!

Well another wild weekend is behind me.... time to get back in the groove.  Classes/Clients are all planned out, just sipping my tea waiting for another new exercise to come to my head.  This fitness industry is continuously changing, and to keep up I am heading to a fitness conference in Vancouver this weekend.  Time to be inspired and work my butt off! 

Be inspired today, and sorry for the rain :P

xo
Cher

Launch Day!

Today is the day!!  Well even though I am battling this sore throat I have taken the morning off to recover and get ready for the big night!  So much to do and so little time.  When you are starting a small business it isn't a solo thing.  I have enlisted so many friends and loved ones to help me make this event a success.  From door prizes, time, music, and just an extra set of hands, friends make things happen.  I couldn't have done it without you (and you know who you are!).

This is a new (but old) journey that is taking a positive turn for everyone!

Enjoy the Okanagan blue sky or the skies wherever you are today - It's gonna be a good one!

xo
Cher

The reason....

The reason most personal trainers do what they do is to enrich people lives.  This IS the case for me.  There is nothing like having a client be grateful for what you do and how you have helped them.  In a world of bitterness, lawsuits, and crime, it is nice to know that there are a group of us out there trying to do good by people.  Seek us out if you need us, we are out there!!

xo
Cher

4 Days away

There are so many things to do for a party as many of you know.  From food, to people, to entertainment.  Even though I have lots of time, I am finding myself very dependant on other peoples time lines..... and sometimes they are not the same as mine!

The important thing is to breathe, don't get angry, and find a compromise.  Yeah Right! I want it done and I want it done now!  If that happens is a question I won't know the answer to until Friday - Everyone come out to my business launch on September 10th!! 

xo
Cher

Happy Long Weekend!

Get out and PLAY today!  It is a beautiful day in the Okanagan - Blue Skies, warm (not hot) temps - the perfect day for a hike!  I have reason to celebrate today - my website is done, and my business cards are in.  This is step #1 in getting the launch ready.....

What is your reason to celebrate today?  Being alive? Being Healthy? Sleeping in?  Whatever it is, make today count - go out and enjoy some fresh air!

xo
Cher

Friday I'm In Love!

When I wake up in the morning I grab my Iphone, check the weather, emails, castanet, kiss Nathan good-bye, and plan my day.  I guess you could say that I love life, and technology...how sad!  If I was a personal trainer 15 years ago, how would I have reached out to everyone that I can now by typing for 2 minutes? No one!  I would have had a piece of paper with my words and no one to read them unless I walked down to the newspaper and published it.  INSANE!!!  We live in such an amazing world, and no matter how much I LOVE my phone and how it keeps me connected, I hope we are not destroying our planet and ourselves with this much techy stuff.  I may only have another 40-60 years left in this life, but what about the wee ones?  What will they be saying in 30 years?  This all doesn't change the fact that it is Friday, it is a long weekend, and it is a good day to be alive.  Get out there and sweat today!
xo
Cher

Early to rise, early to bed

Sleep is the name of the game today.  How much sleep do you get at night?  I aim for 8 hours a night, every night.  If I have to get up early, I force myself to bed at a decent hour.  You will function better with proper sleep, which means you will train harder and stronger.  If you want to get the most from your day, and your workouts, ensure you get adequate sleep.  If you have troubles sleeping, try some natural remedies before switching to prescription drugs.  Essential oils such as lavender, citrus, rosewood and sandalwood are know for their soothing and calming capabilities.  I put lavender on my pillow at night to help me relax - don't use too much or it can become overpowering - a little dab will do you!

Fall is in the air...

This means bringing out all of your goodies for some colder training - have you checked your closet lately?  It is filled with tank tops, flip flops, shorts and the like.  If you have ever trained in near 0 temps you know that this won't cut the mustard!  Here is a list of some of the things to look for:
-good and disposable winter gloves
-leggings/long johns
-touques
-hats
-headlamp
-warm running socks
-long sleeve shirts
-jackets
-neck warmer

I am sure there is alot more!  This will get you started on your training journey.... enjoy your Tuesday!

Cher

Happy Monday!

Mondays are always busy for trainers - everyone has been bad over the weekend and they want to get back on track.  So what if you are sick?  Do you train?  This is a controversial subject - and I believe in light exercise while you are sick.  If you are in bed sick, then do nothing - but if you are mobile, it will do you a ton of good to get out for a walk and breathe some fresh air.  Keeping your joints mobile will aid in your recovery and make it easier to get back into the swing of things once you are well!

Networking, Networking....

This morning I will be attending a networking meeting for self employed individuals - a great tool to get my name out there....if I had my marketing materials ready!  No brochures, no business cards - what a faux pas!  What can I do?  Everything is at the printers!!!  Well I will have to use my gift of gab to get my point accross, and get my brochures for next week.

Have a healthy day - get out there in this cooler weather!

Training, Training....

So along with my quest for business success, is my quest for personal success.  I have struggled with my weight FOREVER and after a series of injuries have gotten back on the saddle and ready to perform!  yesterday I did a run...not long, 25 minutes - this included running into a pitbull off leash, helping a man find his trailer park, and warning the women about the 1st 2 items.  I pushed when I could and felt great afterwards.  I also did partner day at class and had an odd number, therefore I got a double whammy yesterday.  Today, we will see how sore I am but I will try to do something - I know how important it is - because I preach it every day!

Day one of the new blog

As usual I don't have much time to post much.  My days typically begin early and end late.  Sometimes there are breaks in the day, and other times I am gone from 6:00am - 8:00pm.  If the business is good, you stay out, period.  Business is picking up - I love my job, I love my clients, and that is what makes this job fulfilling.  With wedding planning on the horizon I need to focus on my business and on my clients - how many inches can they lose this month?  And no matter how hard I try to get them to throw their scales out the window they never seem to comply, what is the obsession with looking down at those numbers???  Back to the grind, it is going to be an awesome day!