2019’s Quarter Quell {& Fitness Check}

Happy April everyone! It’s hard to believe that we’ve already completed the first quarter of 2019! Our year is officially one fourth of the way over. I’m extremely interested in hearing how yours has been going so far. In fact, I’d like to take a poll and find out all that you’ve accomplished and the goals you’ve set. If you are anything like me, the first quarter of the year has flown by and has left me scratching my head in wonder of what I’ve actually accomplished since the first of the New Year.

I’d like to begin this blog by explaining its title. Yes, I loved “The Hunger Games” and am also a fan of alliteration. In the movie, “The Quarter Quell” was an event that occurred every 25 years of the Hunger Games. I love the freedictionary.com’s definition of quell as a verb meaning to defeat, overcome or conquer. Let’s breakdown the first quarter of 2019 and find where we stand on the goals we’ve set for ourselves at the beginning of the year and find the desire and energy we need to totally “quell” all obstacles that have been hindering our progress. In other words, “It’s Go Time”!

I love the positive expectancy that often accompanies the end of the holiday season and the ushering in of a brand new year. THE year that we will not only make new goals but have decided that we will actually do everything in our power to meet and exceed those goals. This year, will be the best one yet! Goals (I refuse to call them resolutions because resolutions are easily broken and can slowly fade away) may be financial, personal, spiritual, physical , career or family oriented, just to name a few. No goal or dream is wrong and usually the first thing that comes to your mind is the right direction for you to focus your positive energy on achieving. How close are you right now, one quarter of the way into the new year, to achieving that goal and quelling all roadblocks? What actions are you presently taking to get you back on course if you are slightly off track?

I often tell my clients that they are never too young, too old, too out of shape or too far gone to begin again. It moves me to tears when I come across someone who has lost all hope and has given up on their fitness goals or personal dreams. Believe me, I understand that sometimes you may feel it easier to just give up and accept your current health/fitness level or position that doesn’t stretch you to the full potential that’s deep within you. I get it. I’ve been there many-many times. It’s easier to maintain the status quo than to stretch yourself as far as you can, or to step outside your comfort zone which is uncomfortable and sometimes painful.

I’m sincerely hoping that those of you who read this blog will respond and let me know where you are at in the goal-setting, goal-achieving first quarter of the year and the roadblocks that are or hindering or impeding your progress. It’s our “Quarter Quell” time. Time to overcome and be well on our way to success by the next quarter’s end.

Let’s talk heath and fitness. My favorite topics. I’ve been in the industry for over 25 years now, so I’ve been around the block a few times. I’ve been in it long enough to know that trends come and go and companies make big money on our little imperfections that get magnified as we compare ourselves to the seemingly perfect media stars of the moment. Our self-esteem can drop a notch or two when we see how someone on any social media outlet lost twenty pounds in less than a month on the new fill-in-the-blank diet. Or if you buy the latest supplement, it will enable you to burn more fat at an accelerated rate, which is exactly what this or that star did to lose all his/her weight for their last movie role. If that were not enough, now our computers, phones, etc., have certain algorithms embedded in them so that if we mention a key word or look something up, just once, they will bombard us with commercials or ads for those types of items from now until the end of time. Case in point, I pressed the “like” button on a few fitness sites on Instagram and Facebook. Now when I’m strolling through a feed, I will receive hundreds of ads for the latest fitness app, trend, or supplement that I must have so that I too can be thin, super buff and wrinkle-free. I’m mentioning these sites for a reason, I promise. As we’ve just ended the first quarter of the year, you may have fallen a bit short on the goals you’ve set for yourself. Then you see one of these ads. You may already be a little vulnerable because you have once again not done all that you had set out to do the first of the year. You may start thinking that nothing you’ve tried so far has worked, so why not invest more money and buy into the promises these ads are promoting. THESE ADS ARE USUALLY DESIGNED TO MAKE YOU FEEL LESS THAN OR BAD ABOUT YOURSELF. Low self esteem is big money in this country.

Though I can’t speak for all personal trainers, I can tell you that most of us who have been in the industry for as long as I have know the score. We know that many times companies are just reinventing the wheel, giving it a new trendy-hip name, re-branding or marketing it and selling it to the consumer as the latest and absolute best work out program or supplement on the market today. Since our society today is flooded with FOMOS (fear of missing out people), we buy into the lie or latest idea so that we too can join the hottest fad or club. And, the wheel spins round and round…

We are bombarded daily with so much information at our fingertips that it can almost be impossible to know where to turn, what to do or who you can trust when it comes to the best health and wellness program. It’s also challenging to know which diet or eating plan would be the best one for you, due to all of the different ones we are constantly hearing about. So let’s be absolutely clear about a few very important things you need to think about before deciding to implement the latest new workout program, buy a new diet plan or invest in supplementation of any kind.

The ONLY way to safely lose fat is to expend more calories than you consume. Since one pound of fat contains 3500 calories, cutting your daily caloric intake by 500 calories will enable you to lose 1 to 2 pounds safely per week. Daily exercise including cardio and strength training is an absolute must. Should you decide to “diet” by joining any plan that allows you to lose weight at a quicker pace, you need to understand that once you go off that plan, you could end up gaining more weight leaving you heavier than you were when you started it.

You also need to know that just as one size does not fit all in clothing, the same holds true for exercise programs. Just because your friend had success with her new exercise routine doesn’t mean that your results will exactly duplicate hers. No two fingerprints, eyes or people are the same. We are all unique individuals with our own different personality traits, dreams, hang-ups and body types. We are all wired differently and that’s what makes life fun and interesting. Add to that age, sex, hormone levels, genetics and ailments and you’ve got the perfect remedy for failure on the fitness goals you’ve set for yourself. This is especially true if you are relying on these trending fitness programs you’ve invested in to fix what you think is wrong with you. The truth is they can’t because the program is being sold as a “one size fits all” kind of program. What works for some will not work for others. Oh, you may lose weight at first and yield some positive results in a few areas and that is wonderful! Most likely, you may hit a plateau, fall off the wagon or stop seeing results. Or maybe you just plain get older and the things that worked for you when you were in your twenties or thirties won’t work any longer. A switch will get flipped, hormones will kick in, disease may attack, or an accident may occur that will forever change the way you need to work out. Although these all sound negative, they don’t have to stay that way. There is always hope. This blog’s for you.

I have to admit, I get a little angry (ok, A LOT angry) when I’m continually bombarded with all of these diet programs, books on what we should and should not be eating, and latest workout crazes that just want our money. Sometimes I feel the heat rising and steam begin to come out of my ears when I see them. I’ll see a sweet friendly post, then get hit with an ad, another post, another ad, and on and on and on. I know I’m not alone on this.

There are many wonderful personal trainers and holistic wellness coaches out there who believe as I do. Those of us who address our clients’ fitness levels, past injuries or illnesses, body chemistries, body types, and nutritional needs. I personally develop an individualized workout and eating plan as needed and change them accordingly as clients’ needs or goals change. Definitely NOT “one size fits all”. What works for you may not work for me.

One more personal note; No one on this entire planet is perfect. God knew what he was doing when he made you. You are incredible and capable of accomplishing any goal or dream you have set for yourself. Do NOT give up! Let’s totally quell these quarter of the year roadblocks, get back up on that horse (or Harley) and ROCK THESE GOALS! I believe in you 🙂

{Please remember that not everything we see in the media is true, regardless of who appears to be endorsing it.}

Namaste,

The Fitness Dr.


What I Believe

While researching and organizing old notes for the current book I am working on, I came across a page simply titled “What I Believe”. It stopped me in my tracks and got me to wondering how many people have actually taken the time to ask themselves such a simple and sometimes profound question. Though I couldn’t tell you the exact day it was written, I can share a little bit about how it came to be.

It was created on the heals of chaos. When my life was turned upside down due to many challenges and conflicts that my family and I were facing at the time. I wrote it when I was tired of fighting the good fight of faith and when God seemed silent.

This page was created, most assuredly after yet another “pity party” was held in my honor. I was inching toward the end of my rope and was fed up with my own negative attitude. Ever been there?

Today’s blog is short and sweet. A great reminder for me about what truly matters most:

  • I believe in God the Father, Son and Holy Spirit
  • I believe my husband loves me
  • I believe in family
  • I believe that God has a great purpose for my life and the lives of everyone
  • I believe in God’s love for me and my family
  • I believe there is always hope
  • I believe there is good in everyone
  • I believe in baby giggles and children’s laughter
  • I believe in being silly
  • I believe in lifelong friendships
  • I believe in happy endings
  • I believe in second chances
  • I believe in love
  • I believe that LOVE WINS

I guarantee you that by the time I had finished my list, the negativity lifted and I found a glimpse of the person I wanted to be. Sometimes it’s in the middle of the storm that we find the sweetest peace. My hope for you today is that you take a few quiet moments to make your own list of blessings or beliefs. Don’t forget to take time to just breathe, and be fully present in that moment. AND don’t forget to laugh:)

Namaste,

The Fitness Dr.