Archive for December, 2009

Fit for the Holidays?

Friday, December 11th, 2009


Here in Ann Arbor, about 20 of our clients are participating in a little challenge we call “Fit for the Holidays 2009”.  The whole idea behind this challenge is to keep people on track with eating and exercise during the holidays.  The participating clients paid a small fee to join.  They all weighed in the first full week of December and will weigh out the first full week of January.  The clients who maintain or lose weight get their money back and the one who loses the most weight gets a free session with his/her trainer.  The clients who gain weight, lose their money and it is split among those who maintained or lost. 

Some tips and ideas were given to them in a booklet form.  I’d like to share those with you!

How to Stay Motivated During the Holidays

The holidays are approaching, how do you stay motivated to exercise and eat right during this season?  You don’t need to give up everything, but making the right choices is important to keeping your fitness level.

1. Try to get plenty of rest.  You may be invited to a party every night, but that doesn’t mean you have to go.  Leave some time for you, learn to say no.  Only go to the important parties.

2. Try to stick to your fitness plan.  If you run three times a week, try to stick to this.  During the busy season this is really hard, or if you’re traveling, you might not always have the time.  But when you do, you need to really get out there and exercise.

3. Find exercise in smaller ways.  Take the stairs, walk, park further away from things.  Ask your family and friends to go with you for after dinner walks.

4. Remember that you have been strong and motivated all year, now is not the time to break down.  Try to keep your eating choices healthy, try not to over eat and make time for exercise.  Also remember to get back on your fitness program once the holidays are over.

Holiday Eating Tips

1. Don’t go to a party hungry: We often eat faster and more when we are hungry.  Therefore, eat a wholesome breakfast and lunch on the day to avoid overeating at the party.

2. Watch your portion:  Treat yourself to a nice drink, dessert, chocolate or sweets without guilt, but always watch your portion.  Go for small portions.  This way you can sample all the different foods.  Moderation is always the key.

3. Make a conscious choice to limit high fat items:  High fat food items can be found in fried food, cream-based soup, cheese-filled casseroles, pies, processed meats and some pastries and baked goods.

4. Drink plenty of water: Alcohol and coffee can dehydrate your body

*Article for holiday eating tips was found on


Finding Inspiration

Friday, December 4th, 2009

By Amber Tebeau, Lead Personal Trainer at CoachMeFit West Bloomfield

It is no secret that exercise is an important part of life; however, we can all come up with several excuses of why we cannot or will not exercise. Some of the excuses include being too busy or too tired and, if we’re honest with ourselves: too lazy. As a trainer I hear excuses everyday about why a client has not exercised on their own or why they cannot make it in to the studio for their scheduled appointment. No matter what the reasons, in the end they are all excuses. If we examine our lives we will find that the things we value as important, we always make time for. If you find yourself making excuses and skipping workouts, take the time to examine why it is that you do not value your health as important.

Don’t get me wrong: I’m also guilty of making excuses or skipping a workout; I have my own personal list of excuses. However, I have a client who has legitimate excuses and yet never plays the excuse card. She has a list of health problems including Rheumatoid Arthritis, and a rotator cuff injury, but, regardless she is probably my hardest working client. She never complains about her conditions or her pain and she always pushes herself. She knows that exercise is imperative to her health and she will not be deterred from reaching her goals. She understands her pain and when she can push through and when she needs to quit, which I have yet to witness. Due to her perseverance she has seen amazing results because she CHOSE to make exercise part of her life. When I first met her in the winter of 2009 she could not lift her left arm above her shoulder. However, by May 2009 she could lift her left arm over her head with ease. Her balance and strength have made major improvements and she is able to get up and down off the floor, which she has not been able to do for several years. Other than her physical improvements, her confidence is also greatly improved. She is amazed by her progress and she frequently comments that she is doing things that she never thought she could do. She never thought she would be able to get on the floor again, lift a weight heavier than 5lbs, or work on the Bosu without support. In the summer of 2010 she is going hiking in the mountains and she is confident that with her continued hard work and progress she will not struggle to complete her hikes.

My client really inspires me with her dedication and her perseverance. She never gives up or gives in. I can’t come up with an excuse for skipping a workout that comes close to comparing to the excuses she could give me. So I’m challenged to work harder. Keep a story like this in mind the next time you are tempted to skip a workout: in reality, you can probably make it work.