Long-time Libra Fitness client, Candy Beauchamp, shares her weight-loss journey and the role her Libra Fitness trainer played in helping her find herself again. We are so honored to have her as a client and friend and are grateful for her willingness to share her story in the hope that it will inspire others to take that first step towards being kind to themselves.

by Candy Beauchamp

I recently lost my personal trainer–and gained so much more in doing so.

I spent the last 30 years moving from overweight to super morbidly obese. I struggled with my weight for three decades, trying every diet known to man. I even started walking (half-heartedly).  I told myself I couldn’t help it, it was genetic, it wasn’t my fault… I wasn’t losing weight, so I’d give up and eat half of a pizza or a pint of ice cream. I was stuck in a self-perpetuating cycle.

A little over three years ago, things changed.  I met, connected with, and became a client of a personal trainer. Chris is the most amazing woman on the planet, a trainer brave enough to take on a morbidly obese client.

I think I scared the heck out of her in the early days. What could she do with someone who wants to gain muscle, and maybe lose some weight, but is too big for the machines? Saying Chris improvised would be a huge understatement. Some of the funniest moments on this crazy journey happened in her home gym; we laughed while we tried to figure out how to do something. But we both persevered.

Thanks to Chris, I was finally working out on a regular basis.  I gained muscle. I gained confidence. I gained a friend who has stood by me through it all. She even walked my first 5K race by my side last year.

I didn’t lose any real weight working out. That was okay, though. My thoughts about my body, what I was putting into it and what it could do, about myself as a person, were all changing–and that’s what I needed at first. I don’t consider a minute of those first two years wasted. It was, instead, the best way to build up the physical and mental strength for what I needed to do next.

One of the scariest moments of 2011, for me, was when I told this wonderful woman that I’d decided to undergo weight loss surgery. I was terrified of her reaction. Would she try to talk me out of it? Would she look down on me for “giving up”?  Would she dump me as a client, or worse, as a friend?

Nope! She smiled, said, “Okay, what do we do now?” Then she went off and researched on her own (to learn about my exercise restrictions post-op) and asked a ton of helpful questions along the way.

Eleven months after my weight loss surgery, I lost my trainer. Literally. Chris and I looked at my weight loss and realized that I’d lost the equivalent to her body weight.  In less than a year I lost a whole entire person– I lost her! Thankfully, the actual Chris isn’t going anywhere. She’s here for good, or as long as she’ll keep me as a client.

At this writing, I’m a full year out from surgery. I’ve actually lost more than my trainer now– 159 pounds so far – but I still have a ways to go.  I still visit Chris every week. We still laugh. Only now we can use the exercise machines and do crazy stuff that makes my head spin. Who knew *I* could do *that*?

So, yea, I lost my trainer. Along the way I gained muscle definition–I have calves!  Who knew?!  I gained strength. I gained self-confidence—and the confidence to make a hard decision that has ultimately improved both my health and my weight.  Sure, I lost my trainer–but I found myself. One of the best decisions I’ve ever made was hiring Chris at Libra Fitness.

About the Author:

Candy Beauchamp is the owner of OffAssist Virtual Bookkeeping. For the past 10 years, OffAssist’s team has offered full-charge bookkeeping services to small to mid-sized business across the US. She and her team bring balance and healing to your business’ finances. You can learn more at http://www.offassist.com.

1st Photo: Korey Howell
2nd Photo: by Tom Beauchamp

For whatever reason, I let the idea of making my own vegetable stock/broth intimidate me, so I continued to spend $2 or more for 32 ounces  of organic stock almost every time I shopped. Finally, I decided to give it a try when I saw a blog post suggesting that I simply freeze scraps from my CSA veggie box until I had enough to make the stock with. That seemed logical.

I was pretty picky about what I kept, so it took me about two weeks to fill a gallon-sized freezer bag. Finally, I took out my frozen scraps and made an incredible stock. I am almost embarrassed by how easy it was. Then I started reading more stock recipes and realized that I could save all kinds of scraps I had not considered AND that there were some “must haves” and some potential “pitfalls.” I summarized the best ideas from several blog posts here. I put links to all of the referenced blog posts below. Check out the links for some great tips.

5 Simple Steps for Making Vegetable Stock from Scratch:
Step 1. Whenever you prepare food, save your preferred scraps (see “Keep” and “Avoid” lists below). Store in a gallon freezer bag or storage container in your freezer, adding additional scraps as acquired.

Step 2. When the container is full, put the frozen scraps in a big soup pot with some seasonings (see list below) and enough water to cover completely.
Step 3. Bring scraps to a boil and simmer for one hour. If you let it go longer, monitor to avoid bitterness. Leave the lid off to allow water to evaporate and concentrate the flavor.
Step 4. After cooling to room temperature, use a cheese cloth, coffee filter, strainer, etc. to strain stock into a large bowl and remove solids. Cheese cloth is ideal because you can squeeze the last of the stock out of the scraps.
Step 5. Refrigerate or freeze stock in your preferred measured amounts for single use (freezer bags, ice cube trays, etc.).

Keep:
Not all items listed are vegetarian or vegan, but you might decide to include them.
Bones, cob, core, leaves, pieces, skin, shells, stems, & trimmings from…
Apple
Asparagus
Broccoli
Carrots
Cauliflower
Celery
Corn
Egg+tsp. vinegar to release calcium
Fennel
Garlic
Herbs
Leeks
Meat+tsp. vinegar to release minerals
Mushrooms
Onion
Squash
Parsnips
Peach
Pear
Peppers
Potatoes
Sweet Potatoes
Tomato
Turnips
Zucchini

Considered by Many to Be “Required”:
Onions
Carrots
Celery
Olive oil (1 Tbsp.)

Avoid/Minimize:
Beets or roasted veggies (add flavor)-Fine to add; Avoid only if you don’t want dark stock
Broccoli and Cauliflower-Minimize
Bussels Sprouts and Cabbage-Minimize
Carrot Tops-Avoid
Citrus-Avoid
Greens (Beet, Carrot, Collard, Kale, Spinach, Swiss Chard)-Avoid
Inedible Peels (avocado, banana)-Avoid
Onion Skins-Minimize
Rotten or Wilted Anything-Avoid
Tomatoes-Minimize
Turnips-Minimize
Salt-Avoid (add it later)

Optional Fresh or Dry Seasonings:
Add your favorites to taste.
Bay leaves
Coriander
Garlic (cloves, minced, or powder)
Onion (minced or powder)
Oregano
Parsley
Paprika
Rosemary
Sage
Thyme

About the Author:

Chris Heidel is the owner of and primary personal trainer with Libra Fitness, a private, in-home studio in Austin, TX. Chris focuses her business on developing mentoring relationships with her clients built on trust and meaningful support to help them set, achieve, and maintain realistic fitness goals. Chris truly believes that while getting in shape isn’t easy, it doesn’t have to be complicated. Chris is certified through the American Council on Exercise.

1st Photo: Creative Commons by: Editor B
2nd Photo: by Chris Heidel

References:

Thanks to the following blogs for these helpful articles that I referenced in writing this post.

Simple Bites
Vegan Yum Yum
Domestik Goddess
Saucy Dipper
The Sweet Beet

]]> http://librafitnessaustin.com/?feed=rss2&p=1313 0 http://librafitnessaustin.com/?p=1313 http://feedproxy.google.com/~r/librafitness/~3/H2p3RK0hgOo/ http://librafitnessaustin.com/?p=1266#comments Mon, 30 Jan 2012 23:40:48 +0000 admin http://librafitnessaustin.com/?p=1266

At Libra Fitness, we encourage our clients to consider chiropractic care when they experience joint or muscle pain that does not resolve on its own. In such cases, we work closely with the client’s Chiropractor to ensure that we modify the training program in order to help improve (or not aggravate) their condition. However, you may not want to wait until you have pain to see a Chiropractor. Libra Fitness works closely with local Chiropractor Diane Shigley, D.C. and welcomes her guest blog on this topic.

by Diane Shigley, D.C.

Nothing derails your best efforts to exercise and get fit faster than a painful injury. You’re motivated, taking action, and past the initial soreness and out-of-breath feeling. Maybe you’re starting to see results, doing more reps, lifting more weight, running faster and longer; you’re feeling good about yourself and your training. Then a painful injury stops you. Injuries can be sudden and involve large traumatic forces; you trip and fall while running; you drop a dumbbell on your foot. These injuries are obvious, accidental, and sometimes unpreventable.

Other types of injury are subtle, often occurring over time. They show up as pain in the neck, back, shoulders, hips, knees, or anywhere. Any joint, tendon, or muscle of the body can be affected. These are often a result of joint misalignment and muscle imbalance and can be screened by a good Chiropractor before you start your training regime. The Chiropractor can help correct these problems and alert you to the type of exercises that help you and which exercises to avoid. If you’re using a personal trainer, your Chiropractor can work with them and make suggestions about strengthening certain muscle groups (or what to avoid) to correct your condition. Your trainer can then modify your training program accordingly.

But what if you don’t have any pain or problems? Why should you see a Chiropractor before you start exercising? You could have joint misalignments and muscle imbalances that aren’t being stressed by your sedentary job and lifestyle so they don’t hurt. In fact, misalignments and imbalances are often caused or made worse by your inactive lifestyle. Then biomechanical loading of the joints and tendons through weights or resistance exercises and the repetitive movements of cardio training can stress the compromised joints and tendons and make other joints, muscles, and tendons compensate resulting in inflammation and pain.

An example is rounded shoulders and a forward head made worse by poor posture while sitting at a computer. The pectorals or chest muscles and often the latissimus dorsi become tight and short pulling the shoulders forward and rounding the upper back. The muscles on the front and sides of the neck become tight and short and the head moves forward from its ideal position of center of the ear over the center of the shoulder and hip. The opposing muscle groups, the trapezius and rhomboids between the shoulder blades and the extensor muscles on the back of the neck are weak and overstretched. If this person were to perform a lot of bench press exercises without proper stretching or counter-balancing moves, it could further tighten the pecs pulling the shoulders more forward and contribute to rotator cuff impingement of the shoulder as well as neck pain and upper back pain.

Our bodies perform best with proper joint alignment and balance of the agonist and antagonist muscles. Another example is tight outer hip muscles and tight IT band with weak inner thigh muscles. If this person further develops the outer hip muscles and runs a lot, which tends to make the imbalance of the outer and inner thigh muscles worse, it can lead to patellar (kneecap) tracking problems, bursitis, and tendonitis. Add to that pronation (walking with the toe turned out) of the foot on the same side that also leads to tight outer hip muscles. A Chiropractor can observe these tendencies and imbalances and help correct them with treatment and make suggestions for proper stretching and strengthening exercises. They may also recommend orthotics and the correct shoes when needed.

You’re working hard on your fitness goals, don’t let pain and injury from an imbalance in your body stop you from reaching them. See a Chiropractor for a check up before or soon after you start your exercise program for best results.

About the Author:

Diane Shigley, D.C., C.C.S.P., is a chiropractor and owner of Advanced Chiropractic Center in Austin, TX. After graduating from Chiropractic College in 1988, she practiced in California and has called Austin home since 1992. She is a Certified Chiropractic Sports Physician and has completed post-graduate training in Spinal Trauma, Orthopedics, Functional Endocrinology, Clinical Nutrition, and Chiropractic Neurology. A thorough understanding of each patient’s history, condition, and goals with customized treatment emphasizing correction and prevention is the approach of Advanced Chiropractic Center using chiropractic, therapeutic massage, and various soft tissue techniques. 

Creative Commons photo by: taberandrew

Update: Our daughter ultimately raised over $5000 for TSRHC and was one of the top 10 fundraisers! TSRHC is now taking insurance, but they will still never turn any child away due to inability to pay, and now they will be able to help even more kids.

We were shocked to discover-the day AFTER I opened my gym-that one of our daughter’s legs was an inch-and-a-half shorter than the other. She had been complaining of hip/leg pain for a few days, but she was 7 and tended toward drama, so we ignored her. Besides, we were busy getting everything finalized for the grand opening of the gym. When we finally took the time to LOOK at her legs, we were horrified. Several doctor visits, three weeks of bed rest, a wheel chair, prayers, and crossed fingers followed. Luckily, a referral to Texas Scottish Rite Hospital for Children (TSRHC) in Dallas was also in the mix. That was March/April of 2009. At TSRHC, Maya was diagnosed with Legg-Calve-Perthes, a childhood hip disorder where the ball of the thighbone in the hip doesn’t get enough blood, causing the bone to deteriorate. Eventually, part of it collapsed, causing the leg length discrepancy. After a while, the blood supply returned, and she recovered. In December 2010, she required surgery, also at TSRHC. The hospital is simply amazing, providing top-notch, cutting-edge care for FREE to Texas resident children with orthopedic (and a few other) issues.

We were so lucky to be able to have free care for Maya. It gave us a glimpse at what it would be like to have true universal health care or socialized medicine, whatever label you want to use, whatever political rhetoric you want to spout. All we know is that EVERY decision we have had to make for our child has been based on what is best for her and not how much the treatment or the co-pay, etc. might be. Even though we have pretty good insurance, we have been grateful not to have to deal with verifying medical bills and Explanations of Benefits, etc. We NEVER have to waste hours each tax season trying to figure out if her medical expenses are deductible off our taxes. With each health hiccup, we are ALWAYS focused on our child, her healing, and getting back to normal. We know that no matter what happens with her hips as she continues to grow-as children are wont to do-no matter how many surgeries are in her future, it won’t cost us a cent until she reaches 18. To us, this is an incredible gift of grace and empathy. It is the right thing. It is the only thing that seems just and caring, good, and kind. This act of generosity and  charity provides financial stability, improves our family relations, lowers our stress, makes us better and more engaged parents; and is critical to the stability of our family, our businesses, and-frankly-the economy. There are no words to describe our debt of gratitude to TSRHC. Though we would have preferred that Maya not have Perthes, we cannot help but see our glass half full instead of empty.

Chris Heidel is the owner of and primary personal trainer with Libra Fitness, a private, in-home studio in Austin, TX. Chris focuses her business on developing mentoring relationships with her clients built on trust and meaningful support to help them set, achieve, and maintain realistic fitness goals. Chris truly believes that while getting in shape isn’t easy, it doesn’t have to be complicated. Chris is certified through the American Council on Exercise.

Photo by Chris Heidel

It’s not erroneous to say, “In the end, it’s fewer calories in, more calories out for weight loss,” but it’s important to understand the science behind calories and how they work and how to make little tweaks in your regimen so that you can see the weight loss results you are looking for. I just read a great article on this topic on active.com (via Men’s Health). I also read a good article on SparkPeople specifically regarding alcohol calories. I HIGHLY encourage you to read both articles, but I will summarize the main points below:

1. 100 calories of veggies does not = 100 calories of cookies. LF Note: Don’t believe me? Ask Weight Watchers. They recently revamped their points allocation with PointsPlus.

2. Digestion burns calories. Your body requires 20 to 30 calories to burn 100 calories of protein, only 5 to 10 for carbs.

3. More fiber = fewer calories absorbed. Fiber fills you up AND helps block calorie absorption in the digestive tract. Bonus!

4. You don’t really burn that many calories exercising. WHAT? 60-70% of calories are used just to keep you alive. On top of that, just making an effort to move more may burn more calories than working out for 30 minutes.

5. Cut out sugar, but don’t just switch to food with sugar substitutes. The promise to your body of sugar calories without actually consuming them can lead to overeating. Your body gets ready for it, and then you never deliver. Now, you are REALLY hungry. Regular consumption of low-calorie sweeteners can increase your risk of obesity by 40%.

6. Alcohol is your weight loss enemy. The body sees it as a toxin and processes it first, opting to store available food calories as fat. Also, alcohol has 7 calories per gram with little nutritional value. Alcoholic drinks can have lots of sugar, lower your resolve to eat healthy, etc.

So now what? Well, to your current regimen, add the following:

1. More whole foods, less processed food.

2. Increase protein intake. Reduce processed carb intake (e.g., bagels, white pasta, etc.). This does not mean going on the Atkins Diet!

3. Eat more fiber. If you don’t already, eat a BAS (big ass salad) every day (careful not to use too much dressing). Try The Full Plate Diet.

4. Take the stairs, park at the back of the parking lot, get up to ask a co-worker a question instead of sending an email, etc.

5. Reduce consumption of fake sugar.

6. Educate yourself about your best alcohol choices, and limit yourself to 2 to 4 drinks per week, no more than 2 in one day.

Let me know how you do! Other ideas?

About the Author:

Chris Heidel is the owner of and primary personal trainer with Libra Fitness, a private, in-home studio in Austin, TX. Chris focuses her business on developing mentoring relationships with her clients built on trust and meaningful support to help them set, achieve, and maintain realistic fitness goals. Chris truly believes that while getting in shape isn’t easy, it doesn’t have to be complicated. Chris is certified through the American Council on Exercise.

Creative Commons photo by: meddygarnet

“Sometimes you have to let go to see if there was anything worth holding on to.” –Anonymous

The Challenge

In March, I challenged myself to give up something for Lent: my serious Facebook addiction. So, for 40 days, I managed to let it go. I continued updating my Libra Fitness Facebook page, and I snuck a peek at a few things over those 6 weeks, but for the most part, I went cold-turkey. The first week was really hard, but after that, it was merely annoying. Who knew Facebook had been my lifeline to the outside world? It was how I got my news, how I stayed up-to-date on my friends’ lives, how I planned my social life. So, I spent about 30 of the 40 days mostly being annoyed, resentful, and uninformed. It was not until after Lent that the power of what I had done hit me.

The Problem

When I returned to Facebook, I was so GLAD to see my favorites: that funny friend from high school who always makes me smile, my local buds whose daily life experiences I had not been able to follow, NPR, New York Times. I WAS BACK!!!!

Then there was the noise. Wow, most of what was in my news feed was noise: clutter and nonsense that did not feed me in any way or worse–brought me down or wasted my time.

Over three years, I had accumulated 687 connections. Many were genuine friendships with people I already adored or had come to admire, including some powerful connections with people I have never met in real life. Without Facebook, many of these connections would not have been possible. Nevertheless, I realized that I had been amassing “friends” on Facebook like dusty trophies – all too often feeding voyeuristic and narcissistic parts of myself. Besides, though my OCD made me feel like I had to try, how could I genuinely engage with almost 700 people in a meaningful way? None of this was serving my greater good, or anyone else’s for that matter.

The Solution

I thought about how I encourage my personal training clients to surround themselves with people who honor their commitment to themselves. I decided to take my own advice. For me, that meant paring my friends list down. I picked an arbitrary limit of 200 friends and started cutting. At first it was easy. I let go of those I barely knew or business contacts who were more appropriate for LinkedIn anyway. Then, I made the most powerful decision, saying good-bye to those who seem to utilize Facebook primarily as a vessel to complain about divisive politics or their melodrama-filled life or who otherwise did not make my day better for having seen the majority of their posts. The hardest to let go of were the last 100 people. Here’s where my arbitrary number seemed silly. After all, I still considered some of these people to be my friends, but I was committed to making the list manageable for me. So, gone were the friends with whom I had no heart connection.

The Rewards

Now, when I look at my news feed, I see only what truly feeds me or gives me information I can use to feed someone else: interesting links to articles I might not otherwise read, challenges to have a better day than I might have created for myself, notification of the passing of a friend’s loved one, beautiful photos of people’s gardens and children and special family gatherings. Sure, I will gradually add more friends, probably many of those I let go. I know already that there are some I will miss, but the process of choosing to add someone will now be more thoughtful.

Christians observe the ritual of “giving something up” for Lent for a variety of reasons, including a yearning for a renewed closeness to god and a rebirth of the spirit. I didn’t know it until Lent was over, but I achieved a sort of rebirth. Facebook is still important to me, but unlike the addiction it had become, now it increases my sense of wellbeing and is an element of my day that feeds my heart and soul…a place I come away from better for having been there.

About the Author:

Chris Heidel is the owner of and primary personal trainer with Libra Fitness, a private, in-home studio in Austin, TX. Chris focuses her business on developing mentoring relationships with her clients built on trust and meaningful support to help them set, achieve, and maintain realistic fitness goals. Chris truly believes that while getting in shape isn’t easy, it doesn’t have to be complicated. Chris is certified through the American Council on Exercise.

Creative Commons photo by: her wings

My name is Willie, and I build compost bins. Compost is cheaper and healthier than many other fertilizing methods, and your plants will love it. Composting breaks down organic waste and turns it into nutrient rich dirt. Your compost pile can lower your garbage impact and nourish your garden efficiently and naturally.

Getting started composting is a very easy process, and anyone can do it.

First, you must stockpile some good compostable material. This can be almost any plant matter, as long as it’s not oily or waxy. You’ll want around 9-10 cubic feet of compost to start because you want enough room and enough nutrients for your colony of microorganisms to take up residence.

Next, you’ll need a compost bin; you can buy one or build it yourself. Using a bin keeps animals out and helps composting take up less space and work more efficiently. Also, harvesting can be a breeze with a good design.

As you add compost material, alternate adding carbon and nitrogen rich compostable materials, in layers, and wet them down with a hose. Turn the pile every 4 to 7 days to aerate it and to provide the microorganisms with fresh food. A pitchfork does this job nicely. If you like, some people add worms to help their compost be digested more quickly. Continually harvest the fully digested soil from the bottom to nourish your plants in a number of ways.

Note: Once you have your compost fully saturated with microbes, it can reach temperatures as high as 160 ºF, which is hot enough to kill most pests and weed seeds.

For lists of carbon/nitrogen content of different materials, the Internet is a great resource. If it can be composted, it has been composted, and some compost nerd probably wrote all about it.

If you have any questions, or would like to buy a compost bin (built to your needs), you can contact me at wyleepirate@yahoo.com.

Have fun composting!

Creative Commons photo by:  Matt Montagne (mjmonty)

At church on Sunday, I was excited to learn that the congregation, led by our Social Action Committee is embarking on a one-month spiritual food journey in March. The programming is comprehensive and includes Sunday morning service and religious education elements, food and human/animal relationship movies, field trips to the community garden and a farmer’s market, shared meals, cooking classes, food bank service and other social action, and gardening opportunities for adults and children. At the end, the congregation will gather for a final meal to celebrate all that we have learned. The goal of the journey is not to get the congregation to eat “healthier” or in any particular way. Rather, the goal is to get us, in community, to think about our relationship with food and the personal, local, and global impact of this relationship, which will allow us to begin making more educated, conscious choices that feed us, the local community, and the world in body, mind, and spirit.

To begin a food journey of your own or with a group, consider the following with regard to your food choices:

• Environmental Impact (production, packaging, transportation, composting)
• Social Concerns (hunger, malnutrition, access, fair trade, worker rights)
• Local Community (economy, school lunches, sustainability, giving back)
• Nutrition (seasonality, nutrition density, food allergies/sensitivities)
• Relationships (family/friend gardening/meals, celebrations, traditions, human/animal relationship)
• Mindfulness (gardening and cooking as meditative practice, gratitude/prayer before/during meals, circle of life)

Come back here and share your experience!

Note: There are links throughout this post to details related to the programming for “A UU Journey with Food” that my church, First Unitarian Universalist Church of Austin, is putting on. You may find some of these resources beneficial to you on your own journey, particularly if you live in Austin, TX. I also pulled heavily from their beautiful program brochure for my post.

About the Author:

Chris Heidel is the owner of and primary personal trainer with Libra Fitness, a private, in-home studio in Austin, TX. Chris focuses her business on developing mentoring relationships with her clients built on trust and meaningful support to help them set, achieve, and maintain realistic fitness goals. Chris truly believes that while getting in shape isn’t easy, it doesn’t have to be complicated. Chris is certified through the American Council on Exercise.

Creative Commons photo by: Itzafineday

Not everyone needs or wants a personal trainer.  For those who do, there are many potential benefits, but no trainer is one-size-fits-all. The right fit is important. At Libra Fitness, we cater to Austin, TX clients who want to build a supportive, encouraging relationship with a trainer in a non-threatening, quiet, and caring in-home environment. If this sounds like the type of personal training experience that would help you meet your goals, contact us! In this post, guest blogger Jillian Gile outlines the myriad benefits of hiring a personal trainer.

by Jillian Gile

Some of the most fit and visible people have personal trainers – celebrities obviously spring to mind. But you don’t need to be a red-carpet star in order to take advantage of the many benefits of a personal trainer. Gyms have trainers available for hire for a reason. Their purpose is to help and support you – so why not give an introductory package a try? Below are some great benefits if you do!

• Get started.

Your trainer can, and will, help you with this! When you start any exercise regimen, you’ll find disclaimers that say “check with your health professional before starting.” This means consulting with your doctor to make sure you don’t overdo it. But, trainers are health professionals, too, certified in the correct way to exercise. They can assist you so you achieve your goals with less risk of injury. Trainers are also a great resource for exercises and diet tips that work.

• Get started, part two.

A personal trainer can not only ensure that you don’t hurt yourself and motivate you to start your program, but if you are an absolute novice, there is no one better to show you how to use that strange piece of equipment. Becoming something of an expert yourself, by learning from the best, will motivate you to keep up your regimen.

• Check your form.

All the reps and routines in the world will have little result if you’re not doing it correctly. Maybe you’re compensating in weight lifting and you don’t even realize it, or you’re not using a cardio machine properly. A personal trainer can point this out, give you tips on how to do it better, and she’ll do all this while educating and empowering you, not making you feel like an idiot.

• Hit your target.

If you’ve been working out alone for a while, chances are you’ve hit a plateau, physically, mentally, or both. Personal trainers can amp up your workouts to hit your targets, give you new exercises to keep it fresh, or otherwise motivate you to say on the path you’ve chosen – and you will get there!

• A personal trainer can be your workout buddy.

If you’ve ever picked up a fitness magazine, the top “hot training tip” is to work out with a partner. Sometimes this isn’t an option, whether you’re new to a town or your friends just don’t want to go to the gym. Personally, I find trainers come to feel more like a friend, and you look forward to working with them.

• Trainers can help you at home – yours or theirs.

You might have to sign up for lessons at the gym, but if you’d prefer not to spend a lot of time around sweaty strangers, you can certainly take the routines home. Just let your trainer know you’re looking for routines you can do at home, and they can introduce you to equipment like exercise balls and resistance bands, staples for a home gym.

• Trainers will optimize your time.

Sometimes longer isn’t always better – intervals are a great example of how shorter, more intense workouts can produce more results. A personal trainer can tailor an exercise regimen for you that will help you get the results you are looking for in less time. And who couldn’t use a few more hours in the day?

There are tons of reasons to use a personal trainer; this is simply the tip of the iceberg. Sessions can be extremely affordable and should definitely be something you treat yourself to – even if you’re a regular gym rat. If you’re strapped for cash, you can even check out the trainers in training at your local college. Always make sure that your trainer is certified (ACSM, ACE, etc.), and don’t be afraid to try a few different trainers to find the perfect fit.

About the Author:

Jillian Gile is a guest blogger for An Apple a Day and a writer on online nursing classes for the Guide to Health Education.

by Chris Heidel

So, I was all ready to write my pre-Tour de France summary, then I read Elliott McFadden’s post over at Austin on Two Wheels, and decided he had covered it all plus added some great inbedded links and video for extra info! Take a moment to read his article, especially if you are a novice Tour de France fan. Oh, and if you are wondering where I am for the next month, I’m watching my boys of summer on the big screen over at Versus. Head on over. I’ll show you the ropes.

About the Author:

Chris Heidel is the owner and primary personal trainer with Libra Fitness in Austin, TX, a private, in-home studio. Chris focuses her business on developing mentoring relationships with her clients built on trust and meaningful support to help them set, achieve, and maintain realistic fitness goals. Chris truly believes that while getting in shape isn’t easy, it doesn’t have to be complicated. Chris is certified through the American Council on Exercise.