Carey On Fitness

Signals & Interpretations

2010-03-24T13:44:00.000-07:00

So, here it is, three days after my first Z-Health R-Phase certification. If I could only describe my experience with one word it would be...Awesome!

When it comes to the human body and mind, we all view things differently. This is true for pain, pressure, temperature, level of exertion, etc. So, as coaches and athletes, how do we deal with these interpretations? When is too much too much, or not enough not enough?

Understanding how the brain works is one method to understanding these differences. Cognitive thinking is our ability to actively change the way we feel or perceive things to be. For example, just because soup is steaming in our bowl when we take it off of the stove, does not mean that the soup is too hot for us to eat. Or, because we see snow on the ground outside we automatically assume the temperature is freezing, right? Well, through movement and cognitive thinking, we can actually begin to change the way our body perceives movement and how our mind perceives our bodies.

Pain does not equal injury. Have you ever met anyone who has "a really high pain tolerance"? Initially, we don't know what to think, and then this person stubs their toe and we get a real insight to how high of a tolerance they really have. Does that mean their toe doesn't hurt? Absolutely not. The amount of pain that they are feeling is comparative to how their body and mind perceives the pain to be. Intensity, duration, etc. If someone else stubbed their toe exactly the same way, they might hardly feel the "pain" at all. So, how do we begin to change our perceptions of what really hurts and what doesn't?

This is where movement and cognitive thinking can come into play. An individual with great body awareness might hardly find their toe hurting because they have a great body map in which to interpret the pain. This individual might also be able to "talk to themselves" in order to realize that the pain they are feeling isn't really all that intense. Communicating to your own body, within your own thoughts is a great way to get started on increasing the body-mind-pain connection. Specific, controlled movement is the best means in which to get your body and subconscious mind working together. Building internal trust so positive affirmations can be held true.

When in doubt, do something! Do something intentionally with your body so that your brain will sub-consciously begin to trust your conscious brain and your everyday actions.

Good Luck and Great Health!

Awesome Gymnastics!

2010-03-08T12:35:00.000-08:00

Check out this video of Hayden Henrioulle doing a double-double! (A double back flip with a full twist on each flip) Not the best quality video, but still amazing!

Great job Hayden!

Stranger Danger!

2010-02-23T10:53:00.000-08:00

Safety first! In a world full of surprises, we never know what adventures, people, or experiences we will encounter throughout the day. Since I truly believe knowledge is power, I thought I would share with you some of the "Survival Signals" from Gavin de Becker's book, The Gift of Fear.

In his book, de Becker explains that in each of us is the ability to recognize danger, yet it is simply a matter of allowing those signs to shine through. Intuition. The sooner we recognize that it is possible to face danger first hand, the more likely we are to acknowledge it, and thus remove ourselves from the situation. Throughout his book, de Becker states specific examples of crimes and situations, and purposely relates these crimes as women being the victims and men being the attackers. This does not mean that only women are victims or only men are attackers, or that every stranger is a potential assailant, just that we all need to be more aware of our environments and open to our inner bodyguard.

1. No!
Never discount the word "No"! It is a simple, yet powerful word, that often times is ignored for many different reasons. Now, I'm not talking about a child asking to get something from the Ice Cream Man and ignoring Mom's no (because dinner is almost ready), but when a complete stranger for some reason won't listen when you say no. If, for example, a woman is offered assistance placing groceries into her car, and a complete stranger offers her assistance, then is it rude to say "No"? Absolutely not! According to de Becker, women should not be afraid to insult a possibly nice gesture in order to ward-off a potentially hazardous situation. Giving in or negotiating with a stranger opens the door to possibilities or places the stranger in control of the situation. And that is exactly what a potential attacker is looking for, control.

2. Promises, Promises.
Promises from a stranger (or attacker) display their knowledge that you aren't buying what they are saying. For example..."I'll put the groceries down and go. I promise." This suitor understands that they are not trusted, and therefore must make an attempt to calm his potential victim by reassuring that he is trustworthy. "Promises are used to convince us of an intention, but they are not guarantees."

3. "Forced Teaming"
Forced teaming automatically places a potential victim and his attacker into a situation together. It portrays a shared experience when there has been nothing shared. For example, "We've got a hungry animal in there." or "Both of us are going to be late." The reason behind creating bonds with strangers can only be determined by the issuer, however, they should never be looked at lightly.

These are only a few of the "Survival Signals" de Becker uses in order to teach people how to protect themselves. To learn more, I highly recommend reading his book!

Good Luck and Great Health!

Perception Is Everything...

2009-12-14T09:41:00.000-08:00

I watched this first video a while ago and was appalled at the reality of individuals "appearances" today. We hear rumors about the effects of photo-shop in professional images we see everyday, but we never get to see what really happens before the beautiful images come out on magazine stands, billboards, websites or professional photos. Here, we see first-hand how they change a person's natural image to fit the ideal image of perfection, which (by the way) is impossible!

This second video makes a great point about the uses of photo-shop and how if affects men and women of today. What is the reality of labeling photo-shopped images and how would their recognition affect our own self-image?

Hope? Is that what we as consumers really want to be getting out of photo-shopped images? Hope that we too can someday look as beautiful as these photos displayed on magazine racks, billboards, etc.? Assuming we use their products of course...

Unfortunately, I don't know many people who do not compare themselves or their loved ones to other people of the same gender. As an athlete and coach, I have seen firsthand what poor body image can do to a person's self-worth. We must remember that differences in our makeups (physical and emotional) are what make us unique to one another and beautiful in our own rights. I don't know anyone who wouldn't benefit from seeing these videos, so please feel free to pass them on.

Good Luck and Great Health!

Stress Free Living!

2009-12-04T08:14:00.000-08:00

It’s truly amazing living life with little to no stress! I have been in Denver, CO for six days now, and I have a whole new feeling about me. I’m actually relaxed! And what a nice change it is. :)

Many of us don’t realize the amount of damage that stress can do to the body. Let’s look at these effects and how proper stress management can have a positive impact on your life.

Stress can most often be defined as a physical, mental, or emotional reaction to an external stimulus. The degree of stimulus and reaction is completely different in every individual, and can be handled in a multitude of ways. Results of chronic stress include (but are not limited to) interrupted sleep patterns, unnecessary weight gain, headaches, gastrointestinal problems and/or anxiety and depression.

The Sympathetic Nervous System (SNS) is what we call the “fight or flight” trigger of the body. Normally, when a situation is perceived to be stressful (regardless of it being a physical or psychological stressor), our body reacts by making us more alert, energized and focused. This reaction occurs from a release of hormones (including cortisol and adrenaline) into the bloodstream, raised blood pressure and heart rate, increased breathing rate and sharper senses. The physical changes occur, enabling us to quickly assess and handle any situation. Unfortunately, because the body does not distinguish between emotional and physical stressors, most individuals are under a high-stress alert all of the time. This is where problems arise due to the effects of chronic stress.

I love the way Rachel Cosgrove describes stress in terms of a “bathtub”, with different size faucets filling it up and not enough drains to keep the water level down. In her book, “The Female Body Breakthrough”, Rachel explains stressors to be numerous running faucets at different sizes and speeds depending on individual interpretation. (Stressors include financial problems, lack of time-management skills, family related situations, negative self-talk, unhealthy body image, etc.) With plenty of drains in our “stress-tub” we can manage our stress levels through Z-Health, exercise, meditation, social gatherings, personal time, etc.

But why exercise for stress? Exercising releases plenty of “feel-good” hormones into the body that may be the missing link in your fat loss goals. I highly recommend starting with Z-Health’s R-Phase series that will have your body feeling good and primed for all of life’s challenges. For more information on Z-Health or the R-Phase series please click on the appropriate term provided.

Good Luck and Great Health!

Let's "Fun" It!

2009-11-03T14:11:00.000-08:00

Let’s have some fun!! How many of you dread doing certain activities because they are not fun? You dread these activities so much that you avoid them all together? Let’s face it, like our Mother’s have always said, when we don’t like something its like “pulling teeth” to get us to complete said task. So, what about taking those tasks and recreating them so that we enjoy them? Take fitness for example.

Raise your hands if you hate to exercise. Come on, don’t be shy. Like many of my clients, individuals I talk to on a daily basis don’t like to exercise. Why is this I always wonder? When we were kids I remember being outside for hours, swimming, riding bikes, playing baseball, hide and go seek... What has changed from those playful years of childhood to the “responsible adults” we are today?

Nothing. I know, I know, what about all of our responsibilities? How are we going to provide for ourselves and our families if we are not spending most of our days earning a living? To this I must reinstate, without health what does any of that stuff matter anyway?

Now don’t get me wrong, I’m not telling anyone to quit their jobs and start playing all day, I am just putting out to the universe that we need to get back to our roots. Start getting outside and moving! Go for a walk, take your kids or dogs to the park and shoot some hoops, ask your best friend to go on a bike ride. Find something you enjoy and do it!

How does this relate to fitness though? Isn’t exercise and riding a bike two different categories? We must go to the gym and use a leg press or do some hammer curls to get into shape right? Wrong. Find something physical you enjoy to do and do it! Take up a dance class, join a rock gym or a hiking club, sign up to walk a 5k for a fundraiser. The point is to find an activity that you can enjoy to do and to stick with it. You might be surprised at how much you’ve been missing out in life by sitting in front of the TV and “working” so much. Our bodies are meant to move, not sit around all day at a desk.

I was inspired to write this post because of a video my mom emailed to me. I thought it was an amazing video and felt it could relate directly to how we feel about physical activity and how we are motivated. Just because we don’t necessarily like something doesn’t mean we can’t find another way to go about achieving related goals. For example, growing up as a gymnast, I love to dance. So, when I sign up for a dance class do I sign up for it because I need the exercise? No. I dance because I love to dance, and if I get a workout at the same time, then even better!

Be creative, try different things. Kettlebells are a great way to get strength, flexibility, and cardiovascular exercise at the same time. Z-Health is a great way to prepare the body for any sport. Just get moving! Check out this video from TheFunTheory.com about how we can better ourselves by doing something for the fun of it and let me know what you think.

Good Luck and Great Health!

Same Path…..Wrong Direction…..?

2009-10-30T13:42:00.000-07:00

Whether its fitness, nutrition, mental health, daily activities, or simply the way we clean our house, we always get good at what we continually do. The error in this consistency is that we achieve a lot of practice at repeating the same patterns in every aspect of our lives. Many continue along the same path forever, not even recognizing what it is that they are doing, yet still wanting something different. This leads me to the SAID Principle.

Specific Adaptation to Imposed Demand. To sum it up, we get good at what we do. Now don’t get me wrong, this isn’t necessarily a bad thing, it just depends on our goals and what we are doing to achieve them. For example, if you would like to get better at being more physically active, then you must practice being more physically active. We can’t just think about it and hope it will come, we must put into action what our minds want us to achieve.

How about becoming more physically fit? I don’t know a single person who wouldn’t like to be in better “shape” than they are in now, but the difference is how individuals go about achieving this goal. In Z-Health, we practice moving the body in all positions and directions, in order to get the body good at “moving”. Without starting at the basics how are we going to have a solid foundation to build on? I have noticed this can be quite a misconception when working with new clients. For instance, would it be a good idea to introduce sliding backward lunges to an individual who has never performed a single exercise in their life? Or what about someone who complains of constant back pain; is it logical to have them perform back extensions to make their back “stronger”? Or, one of my personal favorites, individuals who feel they need to do a lot of abdominal work on a medicine ball because someone told them they need to work their “core” more. Are we really focused on the right things here?

If we really sit down and think, it is fairly obvious that if we don’t move our bodies consistently we will lose the ability to move certain parts. We must practice what we have a hard time doing so that it’s not that difficult anymore. Yet, many individuals perform mindless exercises because they have been told these exercises help you get in shape. Well if you ask me, “round” is a shape isn’t it? So what sort of shape are we talking about here?

Like I said before, “Crawl Before Run”. Learn how to move your body so you can safely perform more challenging exercises. Create the new habits that you want to be habits, and practice “letting go” of those patterns that bring you “down” (figuratively or literally).

Until next time.....Good Luck and Great Health!

Crawl Before Run.....

2009-10-27T13:01:00.000-07:00

As I venture deeper into the amazing world of fitness, I am constantly reminded of the many avenues and opinions to be offered. Abundant research has been done to show many of the diverse exercises and their benefits (or lack thereof), along with various pieces of equipment and their benefits (or again, lack thereof). I am constantly asking myself, "Where do I start?"

Have we gotten too far ahead of ourselves here? The more experience I gain with amateur and professional athletes, I am continually amazed at how much we forget the basics of movement. How can we expect people to perform exercises with weight overhead, when they don’t even know how to feel their wrist without looking at it?! On a daily basis I am forced to watch so called "trainers" teach movements to their clients that the client's minds and bodies simply cannot comprehend. Then, it's off to a machine so that we can really target and isolate that muscle group.

What?! Who are you kidding?! I must admit, I myself used to follow the path of machine training with a goal and emphasis on how sore can I be, but let's face it, I got smarter.

With each and every client I take a look at what movement patterns they are/are not struggling with, and develop a program around those patterns and individual goals. For example, why have a person perform lunges when they can’t even squat correctly? A lunge (or split-squat) is a great exercise; however it is still a more challenging variation of the bodyweight squat. Practice the basics first, and then move along gradually.

It never ceases to amaze me either about how curious people tend to be about what it is that my clients are doing, yet no one has the courage to ask. “Why are they doing a small lunging pattern in many directions?” (I can see the mouse wheel turning in their head.) Or when people’s clients tell me, “Those kettlebells look really fun, but aren’t they bad for your back? My trainer doesn’t teach me any kettlebell work.” Wait a minute, isn’t part of my job as a Fitness/Movement Coach to help prevent injuries? Definitely not to create them!

In any case, some movement is better than no movement, but there are definitely ways to train smarter! In the meantime, get out there and get moving!

Good Luck and Great Health!

Back On Track!

2009-09-14T13:33:00.001-07:00

Hello Everyone!

I apologize for not being more on top of my blog than I should have been, but we're back on track now! I hope all of your fitness goals are being reached, and that no one has given up on their dreams to reach their ultimate fitness abilities! After all, I never said it was easy, and hard work always pays off in the long run.

So, lately I have been trying to switch things up with my training. I have continued with my "21 Consecutive Days of Fitness", but just have tried something different for a little while. That being said, I have done a lot of cardio! What is "cardio" exactly? Well, "cardio" is a term derived from the word cardiovascular, which in turn relates to the Cardiovascular System (CS) of the body. The CS is the bodies circulatory system and is comprised of the heart and blood vessels. This system allows oxygen and important nutrients to be transported to all parts of the body, while removing carbon dioxide and waste at the same time. In order to exercise this system, we perform "cardio" or cardiovascular exercise.

Cardio can consist of many different forms of exercise and for many different periods of time. The main goal is to raise the heart-rate to various levels with different combinations of time and intensity. Commonly, it is associated with treadmills, ellipticals, stair masters, and the like. However, it goes much deeper than that. Even though I am not a fan of using "machines" to perform cardio myself, lately I've been forced to jump on the stair master or elliptical to help with my "21 Consecutive Days of Fitness" goal. I have managed to perform 50-120 minutes of cardio each day since I last posted, with a few weight training workouts in between. And on some days both!

Rather than jump on a machine though, I highly encourage you to try interval training. Whether it be sprints, kettlebell swings, fast-paced walking with slow-paced walking, jumping jacks, burpees, you name it! Just get out there and get moving and you will see how fast your body will change and your fitness levels increase.

Here are a couple of workouts I did recently:

Workout 1:
Kettlebell Swings
20 reps, 15, 10, 10, 15, 20 (26kg KB)

5 KB Cleans
5 Goblet Squats
Super-set for 5 rounds (26kg KB)

KB Snatches Tabata Style (16kg KB)
(Tabata consists of 20 sec. hard work with 10 sec. rest)

Workout 2:
10 minutes of Z-Health

10 minutes with no rest:
KB Snatch
KB Windmill
(Perform 5 on each side before switching hands.)

10 minutes of KB Turkish Get-ups
(Perform 5 on each side before switching hands.)

Remember, your goals are achievable with hard work and determination. Its all about CONSISTENCY and MODERATION!

Good Luck and Great Health!

Keep It Going!

2009-09-02T15:16:00.000-07:00

Awesome day today! The sun is shining, had great sessions with clients, and a great workout myself. Then it was off to the local grocery to pick up some fresh peppers and meat for the fajitas I was making. After lunch, I decided it was time to do some goal reviewing. What is my goal, are the sacrifices to get there worth it to me, and will I be satisfied with the outcome? So, what about you? Are you making goals that you feel are worth the "price" you have to pay to achieve them? Are you surrounding yourself with the tools to achieve your goals, and the right support to help you when you're struggling?

For me, an amazing support system is key! We all know the things we must do to achieve our goals, but not all of us have a support system to fall back on when we feel like giving up. So, whether it's your parents, siblings, boyfriend/girlfriend, husband/wife, children, friends, etc., (you get the picture) allow yourself to be open to those that know you best and can help keep you on track of your goals. Sometimes we all need a shoulder to cry on, or someone to give us a swift kick in the rear to keep us going.

With that said, I did today's workout at the gym so I could use some different implements. If you don't have a gym membership that doesn't mean you're let off of today's workout, got it!? Try to complete the rounds with as little rest as possible and your shirt should be drenched with sweat!

5 Rounds:
1-5 Pull-Ups
10 Explosive Step-Ups
15 Hanging Leg Raises
100 Jump Rope

Keep up the great work!

Get A Great Night's Sleep!

2009-09-01T10:24:00.000-07:00

It's amazing what a great night's sleep and a conscious change of attitude will do for you! After the last blog post, you could tell I was having a rough time in the motivation department. Well, after putting myself to bed, and consciously deciding to wake up with a better attitude, I have had a great workout and morning so far! Even though I didn't wake up as bright as the sun, I decided to stop moping and change my mindset. After all, no one is forcing me to do the things I choose to do, I am simply challenging myself to the limit mentally and physically. With that said, let's get into the workout of the day!!

4 Rounds:
50 x Jump Rope
5 ea. KB Windmills (again I used a 16kg KB)
5 ea. KB Snatches
3 ea. Pistols (with or without weight)

300 x Jump Rope
200 Abs

Try to take as little rest as possible, and work up a great sweat! If you don't have a kettlebell at home click here to order one.

Good Luck and Great Health!

Relax!

2009-08-31T22:23:00.000-07:00

So here I am, almost 10:30 pm and I'm beating myself up for being frustrated with training, nutrition, and life. What gives? Why do we do these things to ourselves? What purpose does it serve, and is it really helping anything?

Absolutely not! We must find our inner voice and tell it to "Shut Up!" There must be a reason we created a goal in the first place and the end result must be something of importance, otherwise we wouldn't be in this situation after all. So, again I ask, what gives?

In times like this I find writing (obviously) to be very helpful. It allows me to think of what I would do for someone else or what advice might be helpful, that way I'm not stuck in the "oh woe is me" type funk many of us know so well. Sometimes I'll open up a book and get lost in a novel or educate myself more about goal setting or fitness, workout, take a nap, or simply take myself completely out of the situation and distract myself that way.

Who knows what's "right" or "wrong"? It's about the process of getting wherever we're trying to go, and the lessons we've learned along the way. After all, 21 Consecutive Days of Fitness will teach you how much your body and mind can tolerate! Today, take it easy and complete 20-45 minutes of cardiovascular activity. Even though I'm not the biggest fan of "cardio equipment", I managed to jump on an elliptical. If that doesn't work for you go on a nice walk or slow jog, but just get yourself moving!

Remember, it's about the process that's important.
Good Luck and Great Health!

Day 4!!

2009-08-30T13:03:00.001-07:00

So today is Day 4 of my "21 Consecutive Days of Fitness"! I had a killer at-home workout today that anyone can implement into their own routine. The most important part is getting moving and not giving up! Each exercise can be modified to fit anyone's fitness level, and you barely need any equipment. Grab a kettlebell, stopwatch, towel (trust me you'll be sweating) and go!

4 x 25 kettlebell swings (I used a 16kg KB)

3 x 15 KB snatches each arm

3 Rounds of:
20 Jumping Lunges each leg
15 Burpees (aka Squat Thrusts)
1 min. Plank
1 min. Side Plank each side
25 Serratus Crunches

Keep me updated on how this workout goes for you, we can all share in the results together!

Good Luck and Great Health!

Don't Do Walking Lunges!

2009-08-28T14:42:00.000-07:00

What?! You mean lunges (or split-squats) are not good for me?! Now let's get serious here. Many of you may not realize that squats are one of the best lower-body exercises you can do to get your legs in shape. Lunging (or split-squats) are simply a variation of the amazing squat exercise, and who doesn't want to have a nice firm back-side?!

When writing programs for myself or clients, I try to implement some form of squatting (and/or deadlifting) each workout. Combine that with some push-ups, pull-ups, presses, rows, abs, etc. and you have a great workout lined up! To give a better example, I am including the workouts that I have done for the last 3 consecutive days to help me achieve some of my own fitness goals. Try alternating these workouts for a 6-day program with one day rest at the end, or complete for 3 days of training with one day off, then repeat. Grab a kettlebell of appropriate weight to you (I used a 16kg) and go!

Workout 1:
Z-Health
5 Get-ups each side
KB Swings 30..25..20..15..10..5
Windmills x 5 ea
Serratus Crunches x 25
(Super-set windmills and crunches 5 times through.)

Workout 2:
Triple Walking Lunges x 10ea
Fast Push-Ups x 10
Snatches x 10ea
Hanging Leg Raises x 10
Repeat 5 times through with little to no rest.

Workout 3:
Push-ups on floor
Push-ups on 1 step
Push-ups on 2 steps
15 Goblet Squats
(Begin with 5 push-ups each step, then 4...3...2...1)
Move as quickly as possible.

Then (with little to no rest) 5 rounds of...
Laying Leg Raises x 10
Toe Touches x 10

Workouts 1 and 3 I completed at home, so there's no excuse of not having a gym membership! If you don't have a kettlebell click here to order one, or simply grab a dumbbell or complete exercises with body-weight. Let me know how it goes!

Good Luck and Great Health!

What’s More Important: Pride or the Truth?

2009-08-13T18:30:00.001-07:00

I know many individuals in which pride is their only source of recognition. Does that mean they should let their guard down and succumb to the information they are lacking? Or stay in denial because they haven’t “seen” the facts happen before their eyes?

Everyday we are all faced with decisions on what we think should happen for ourselves and our families. Do I do what’s normal or what’s natural? Who’s to say? The government? Our parents? Friends? Doctors? Scientists?

What if it doesn’t work? What if I have been wrong this whole time? What if? What if? What if?

Who cares! Honestly, I love it when I am proved wrong! People try and do it all the time, and sometimes they succeed, and sometimes they don’t. Does that mean I consider myself a failure, or less intelligent? No. Chalk it up to another learning experience!

Everyone has different training beliefs and philosophies. They allow for a higher education of clients and myself, as well as awareness to the most beneficial ways to train. I practice Z-Health everyday with myself, my clients, my athletes, and my family. It's such an amazing tool and I couldn’t be more excited to be part of something so exciting for the future of health and fitness!

Silly Nerves!

2009-08-01T15:51:00.000-07:00

Great presentation with Dr. Mark Force the other night! What a following, about 60 plus people! I would again, like to make a special thank you to Dr. Force for allowing me to be a guest at his lecture and to introduce myself to such a wonderful group of people.

In addition, thank you to my parents, Sharon and Dennis Carey, for making their way to come listen to me talk. They have always been an inspiration and an enormous support system for me!

At the presentation, we talked about 5 different exercises that you can do at home. Squats, plank, hip bridges, push-ups, and burpees! These exercises are a great way to get a workout in at home, without needing any equipment. Try doing them for a set amount of time (ex. 30 sec.), one right after the other, and see how many times you can repeat the workout. If you’re not quite ready for that, pick a set number of reps (ex. 5-10) and allow yourself a short break in between exercises. Repeat 2-5 times.

The key is to get moving, and remember, never move into pain!
Good Luck and Great Health!

Special Presentation!

2009-07-27T11:33:00.000-07:00

This Wednesday, July 29th, from 6-7pm come join me along with Mark Force, D.C. to discuss the benefits and importance of exercise and fitness! We will be looking at different implements to be used in weight training, exercises to do at home, and ways to make fitness easy to do at home. There will be lots of great information to share, so please bring family and friends.

Presentation held at:

X-Tapa Joe’s
7500 E Pinnacle Peak Rd
Scottsdale, AZ 85331
6:00-7:00 pm

See you there!

Why Z-Health and Kettlebells?

2009-07-14T22:53:00.000-07:00

Ok, so it is 9:05pm in Denver, CO on July 5, 2009 and I'm chilling in the airport waiting to go home. Five days ago, I made my way to this beautiful city to train with the one and only, JWood (a.k.a. Jason Wood from How do you move.com). What a learning experience!

Jason and I trained clients, discussed fitness with Josh Hillis, went sightseeing, hiked, worked out, watched fireworks, shot some video and made some incredible discoveries about the human body and mind. We started Thursday off with Jason's private clients at 5:45am and continued on until we finished around 9:00pm that night. What a day! And what a trainer! I watched as Jason interacted with his clients, teaching them Z-Health and Kettlebells. I was amazed at how well he was able to teach them movement drills and how important follow-up homework for the client really is.

And you know what the best part is? Not a single client of Jason's has any pain! He has been able to help an individual sleep through the night who hasn't had a full nights sleep in over a year. And he helped her to do this in only two weeks! Amazing right?!

Jason not only helped me clear up some of my own questions about Z-Health and the RKC, but gave me a better understanding on how these two systems work and just how amazing they really are! I have so many new ideas and ways to incorporate the program into my clients' routines that I can't wait to get started.

He was also able to teach me some key points to look for with my own clients, and how to be a better individual personally and professionally. I leave my experience with Jason to be uplifting and insightful, and I would highly recommend anyone take the time to work with him!

I had an amazing time in Denver, CO and I already can’t wait till my next trip! Jason, I can’t thank you enough for taking the time to show me around such a beautiful city, but most importantly for putting trust and time into my life and education. I have been blessed to meet you, Josh Hillis, and so many other amazing people!

Good Luck and Great Health!

Thank You Bert Sorin!

2009-07-14T22:43:00.000-07:00

I'm still "high" from the Arizona Highland Games this past weekend! What an event! Aside from the video clips I have seen online, this was the first experience I had of watching the Games and my good friend Bert Sorin compete. Talk about amazing athletes! The men and women competitors are not only extremely impressive, but bighearted and compassionate. Moreover, they were excited and encouraged my workout partner (Kari Parker) and I to begin training to compete ourselves!

I have met quite a few professional and amateur athletes, but the quality that keeps drawing me back to Highland Games individuals is their comradery and closeness. What an awesome group of people to be surrounded by, on and off of a competition field. Kari and I can't wait to get started with training!

After such a fun weekend, it was time to get back to work. Bert was generous enough to hang out with Kari and I at the gym (in Scottsdale, AZ), and even give us some coaching tips. It was awesome to have such an amazing athlete coach us. Thank you Bert!

Meeting great people, hanging out with friends, watching amazing athletes, and the beautiful weather of Arizona in the spring could not have made for a better weekend. Thank you to Bert Sorin, Kari Parker, the Arizona Highland Games, and the amazing athletes I met this weekend, I am truley inspired to keep reaching for my goals and setting new heights for myself!

Butt-Kickin Sandbag!

2009-07-14T22:39:00.000-07:00

Check out this awesome sandbag routine! This is a great way to get some sandbag squats, upper body / abdominal strength, flexibility and cardiovascular gains in one simple combination. With my gymnastics background I'm always looking for unique ways of exercising, especially when squatting, so combining these exercises were a great way to fit my creative needs. To make this even more challenging try doing the candlestick (or deck squat) on a lower surface (or floor), or see how fast you can perform it correctly.

Let me know how it goes!

Get Fit Quick!

2009-07-14T22:34:00.000-07:00

How quickly do you want results? Immediately! That is why I choose to perform full-body, interval training, workouts. The harder I push my body, the faster I get results. It's like getting more bang for your buck!

Training metabolic-conditioning workouts three times a week allows me to achieve maximum fat-burning results, while allowing other days of the week for more heavy strength training. This does not mean that you can't combine strength training with your interval workouts, it is simply another method to try.

Here I have composed a great conditioning workout that combines sandbags and the TRX suspension unit. Using these two implements allows for a great variety of exercises to be completed without spending a lot of money. Repeat this workout 3-5 times and I'm sure you'll be breathing hard and sweating pretty good!

Good Luck & Great Health!

Space Saving Sandbag!

2009-07-14T22:30:00.000-07:00

Who says you have to have a lot of room to have a killer workout?! All you need is an Ultimate Sandbag and enough space to stand up fully and to get into a pushup position. I have created a simple workout that's easy to follow, but not easy to do. For those of you thinking, "Sandbag?! Those are a little too hard core for me!" You can relax. I have found Josh Henkin's Ultimate Sandbag to be the perfect compliment for any workout, and they can be used by anyone from the non-experienced exerciser to fitness professionals.

No More Boring Workouts!!

2009-07-14T22:24:00.000-07:00

Fitness is not meant to be boring! So many people I know limit themselves to working out inside, in the same atmosphere, or doing the same routines. Now don't get me wrong, there are some great facilities out there (especially mine ;) ) and some great workouts, but sometimes we simply need help pointing us in the right direction.

I have put together a kettlebell and Jungle Gym workout that can be done anywhere, and is sure to get your heart beating and make you breathe a little harder. I decided to head to a local park to try this one, simply to get some fresh air and enjoy the sunshine. Kettlebells are a great tool for cardiovascular, strength, and flexibility gains while providing the ability to do multiple exercises with only one or two bells. The Jungle Gym, created by Jon Hinds, is an awesome way to perform tons of body weight exercises at any fitness level, without needing a lot of space.

Let me know what you think!

A Motivational Tip

2009-07-14T22:20:00.000-07:00

I was talking with some amazing women earlier this afternoon, and was once again reminded that many of us face the same daily battles concerning our happiness and health. We all want to be happy! And I'm not talking about a smile on my face; I mean full-blown what has he/she been doing, happiness. Everyone deserves to reach their full potential in body and mind, and sometimes we simply need a pick-me-up or someone's else's wisdom to get us back on track.

I've been challenging my goals of healthy nutrition, training, and mind for a while now, following Dax Moy's Elimination Diet and Look Great Naked Challenge. The results I have achieved thus far have been amazing, and I have finally been inspired enough to face my fears and achieve my goals. Unfortunately, as most people do, I have recently hit a road bump, allowing my negative thoughts to run wild and the urges of my eating disorder to try and take control. Even though I have managed to stay strong and stick with healthier choices, my natural tendency to be self-defeating keeps trying to take over. I slipped up slightly in my nutrition today, nothing compared to abnormal for most individuals standards, but nonetheless it is driving me crazy! Why did I let that happen? How can I keep allowing fears to get in my way of complete success and happiness?

So, I decided to check my email, and came across an interesting article from Tom Venuto. It may mean more to some than others, but it was simply written in a way that got me thinking, and a little bit more motivated. If you have a few minutes, check it out and tell me what you think.

Keep your head up high and your mind and hearts focused on your goals, and you will be amazed with what can happen! :)

http://www.burnthefatblog.com/archives/2008/12/my_holiday_fitness_challenge_t.php

First Stone Lifting Experience

2009-07-13T22:11:00.000-07:00

Strongmen constantly perform stone lifting during practice and competition. I knew it was hard, but I definitely have a new appreciation for picking up those massive balls of cement! I didn't even realize how fun it could be either! But don't let the exciting aspects of it downplay how difficult and rewarding stone training can be.

Because stone lifting is great for developing strength in the core, lower and upper body, and hips, I wanted to give it a try. My upper back ended up being sore for almost a week afterwards! The legs and hips gain an incredible amount of strength by having to lift the stone from the ground to the lap, and then by standing up quickly to lift the stone to chest height or above. Your grip is challenged along with your upper body to pick up the stone, and your core gets a major workout to hold your body in a correct posture while lifting this heavy object. Stone lifting is great for individuals looking for major strength gains, but should not be taken to lightly. A continuous workout regimen is necessary to gain the strength required to perform stone lifting, in addition to the coaching of a qualified instructor to ensure proper form.

Whether your a beginner to fitness, or an experienced athlete, it is always fun to try something new in your workout routine. Feel free to share some of your experiences with odd-object lifting or anything else you've found to be fun and creative. Good luck and great health!

A Healthy Life

2009-07-13T22:07:00.000-07:00

What does it mean to be healthy? Does it mean weighing a certain amount? Looking a certain way? Wearing a certain size of clothing? Quite simply, no. In my own terms, being healthy means maintaining a lifestyle of balanced nutrition, exercise, sleep, and fun-filled activities.

By focusing on more than one aspect of my life at a time, I have been able to discover more of my talents and potential as an individual. I am a successful coach to individuals of all ages, and have finally begun to give myself credit for the accomplishments that I have made. What a rush to my self-image!

I used to think that being healthy meant looking a certain way, or physically being able to perform at a certain level. Even though the healthier you are the easier it is achieve these physical goals, I have discovered that a healthy individual is happy and balanced in all areas of their life. By placing more focus on my work, exercise, and nutrition goals, I have discovered that I am not as obsessed with my appearance and am living a much happier life! I notice lower stress levels and the ability to balance work and play much easier as well. My body has finally begun to adapt to this healthier lifestyle and I have consistently lost weight; feeling better both mentally and physically.

I can’t wait to see what is in store for my future! Keep your heads held high and your mind set on the positive goals in life and you too can achieve anything you want!

Living with an Eating Disorder

2009-07-13T22:03:00.000-07:00

The biggest misconception with eating disorders is when they are going to go away. As with many mental illnesses, they are an illness, a disorder. When it comes to matters of the brain, many individuals don’t realize that they are an ongoing, life-long battle. I’m not saying that these disorders cannot be treated, or “fixed”, rather that the individual will be challenging their method of thinking indefinitely.

Having a binge eating disorder myself, I can relate completely to unhealthy thoughts in regards to health, food, and happiness. For years, I have told myself that I won’t be happy until my body looks a certain way or until I weigh a specific amount. I can’t be successful if I’m not confident in how I look, so therefore I must diet to get to that ideal image that I have in my brain. A never-ending, losing battle!

The best advice I can offer to anyone with unhealthy thoughts to health, body-image, or nutrition first would be to seek professional help. I by no means am a physician treating individuals with disorders on a daily basis, but I am an individual who faces these unhealthy thoughts constantly.

We don’t have to allow these negative thoughts of self-image run our days, much less our lives, anymore. By challenging myself mentally, I have found the importance of following a well-balanced, nutritious lifestyle. Instead of focusing on what my body looks like now or what I would like it to look like, I’ve had to change my focus on eating consistently (every two to four hours) a healthy meal of protein, nutritious fats and carbohydrates, maintaining stable blood sugar levels. I try to enjoy a balance of various fruits and vegetables, and continually challenge myself to try a new food item with almost every meal. This process helps reduce drops in blood sugar, which in turn reduces my urge to eat unhealthy, nutritionless foods.

Because I have such a high liking to sweets, I have discovered that fruit is a great alternative to the half-gallon of ice cream I used to binge on. Whenever I crave something sweet, I simply prepare a serving of fruit and enjoy the taste, not the “rebellious” aspect of eating something I know I shouldn’t be. Now, you might be thinking what’s wrong with ice cream (or any other sweets for that matter)? Absolutely nothing, as long as you can enjoy them in moderation. Like I mentioned before, I used to binge on a half-gallon, not the typical serving size! As with any sweets, my mind tells me “more, more, more” because I don’t know the next time I will allow myself to have some of that amazing food item I love more than anything. And that is where the excessive dieting and cycle of binge eating repeats itself.

When you binge, you gain weight. When you diet, hopefully, you lose weight. This yo-yo process becomes exhausting and overwhelming, until one day you’ve had enough. Everyday I used to think to myself, how is today going to be different? Today’s the day that I’m going to stop having an eating disorder and enjoy food like a “normal” person. To be quite honest, I’m still waiting for that day ;), but in the meantime I’ll use the tools I have learned to control these urges.

I no longer deprive myself from treats or foods I like to enjoy, I have simply learned how to enjoy them in moderation. I have set goals for myself that mean more to me than the taste of chocolate, and have used that as another form of food moderation. Remember, depriving yourself of foods can lead to excessive overeating, which in turn can lead to weight gain and unhealthy bodyweight. Allow yourself to enjoy your favorite foods, simply do so in moderation, and when your body feels satisfied, simply listen.

Bodybuilding is Not for Everyone!

2009-07-13T21:59:00.000-07:00

Bodybuilding is not for everyone! For years I trained the unique style of bodybuilding without the knowledge of why I was training body parts as I did. I would train anywhere from thirty minutes to two and a half hours to the point where I barely broke a sweat or barely had enough energy to walk. For years I wanted to compete as a Fitness competitor, but couldn’t find the inner strength to commit to the lifestyle and dedication it takes to be successful in the sport.

So what is bodybuilding? It is a unique training method used to sculpt the body to meet its perfect form by being proportionate, lean, and muscular. The bigger the better! Did I have the desire to look like a professional bodybuilder? No. However, I did possess the desire for the perfect physique, with well developed muscles, low body fat, and a strong build.

As with any exercise program, my biggest setback was lack of results. By results, I don’t mean only physically, but mentally as well. My body never really seemed to change, no matter how hard I worked in the gym. Day after day, hour after hour, I put all of my energy into creating the perfect physique with nothing to show for it. I had all of the support and desire I needed to succeed, but I discovered that what I lacked was knowledge of the most efficient ways to train and the motivation to maintain a healthy nutrition program.

My biggest setback came when I decided to take the leap and commit to my first Fitness competition. Fourteen weeks before the show I began following a strict low-carbohydrate, low-fat diet and exercise plan, spending anywhere from one and a half to three hours in the gym training everyday. I measured all of my food, ate at the same time everyday, and drank as much water as I could possibly stand. Four weeks later I was thirteen pounds lighter, weighing the least amount I had in years. I was trilled! I began fitting into my clothes better, being able to wear things I was too embarrassed to wear before. I began gaining some of my confidence back! Who wants to quit that?

Then, the setback came. I began noticing that over those last four weeks I was extremely irritable, depressed, exhausted, hungry, frustrated, feeling cloudy; quite simply not happy. My body was changing, so it must be worth it right? Wrong. I would cry thinking about my next meal of six ounces of chicken breast and two cups of veggies. The only thing that made me smile was pondering the thought of quitting; I am not a quitter I would tell myself. If I don’t achieve this goal, how will I ever achieve anything in life? So there I was, again, comparing my happiness to how my body looked in the mirror. If I’m skinny I’ll be happy. If I can win this competition I will gain self-confidence. Truly digging into my own heart, I realized that my happiness and the way I was treating others was more important than standing on a stage in ten weeks. I decided to quit dieting for the show.

I had never been so happy! I was able to eat anything I wanted, and still fit into my “skinny” clothes. Unfortunately, that never lasts long. I found myself bingeing on high carbohydrate and high fat foods such as ice cream and Mexican food. I couldn’t get enough, and I couldn’t seem to stop gaining weight either. Nutrition advice I had been given, I knew how to eat well (most of us do) but I never seemed to be able to commit to a specific “nutrition program”, or a healthy way of eating.

Now, over a year later, I am finally able to control my nutrition habits. After months of bingeing, depression, and feeling sorry for myself enough was enough. I came to a point where my goals and happiness became more important than how I looked in the mirror.

Not only did I decide to not compete in the fitness competition, I began a whole new way of training. I started completeing full-body workouts combining cardiovascular training with weight training. Without too many changes in my nutrition I began to notice my body change, and felt I worked as hard as I did when I was a gymnast, almost ten years ago! As I learned more and more about the proper ways to train the body, I began to get stronger, faster than ever before and gained even more motivation to achieve my fitness goals. Now, using sandbags, kettlebells, bodyweight exercises, and suspension units I am on my way to achieving my ultimate fitness goals and believe in myself once again.

I encourage all of you to continue on with your fitness goals! You can, and will succeed!

Women's Sandbag Training

2009-07-13T21:49:00.000-07:00

SANDBAG WORKOUT!

Who Is This Megan Anyway?

2009-07-13T15:15:00.000-07:00

I, Megan Carey grew up in Phoenix, Arizona, and graduated from Arizona State University in 2003 with a Bachelors of Science in Biology. Beginning my gymnastics career at a young age of six, I quickly developed into a State, Regional and National Champion and collegiate gymnast. With backgrounds in personal training, physical therapy and junior Olympic gymnastics training, I have been fortunate to work with individuals ranging from high level athletes to individuals recovering from severe injuries. My current athletes include Level 4, 5 and 6 Individual and Team State Gymnastics Champions, and in 2007 and 2009 my fellow compulsory coaches and I were elected as the best compulsory gymnastics coaches in Arizona.

This website is dedicated to help you, the real individual, achieve your personal fitness goals.

Good Luck and Great Health!