Posts filed under "move"



You don't want to workout because. . .what?

  • There are a lot of people out there with a lot of excuses on why they do not work out.   Do you know some of these people OR are you one them.  Either way, here are a few myths that I have heard and as a trainer, let me share some truths with you.

I am burning plenty of calories according to my workout machine.

  • Most workout machines are not accurate because the machine usually doesn't know your true body composition.  Every "body" is different and a machine spits out similar information for everyone that used the same treadmill or elliptical.    If you want a more accurate number work with your personal trainer.

If I workout longer at a lower intensity, I will burn more fat.

  • There is some truth to this but not completely.  Once you hit the threshold of burning up all your carbs, then you begin to burn fat.  So, depending on what type of exercise you are doing and for how long determines how much fat you are truly burning.  A low intensity will take a much longer time to finally start to burn fat.

I like being a woman and look like a woman. If I start to lifting weights, I will bulk up!

  • No, no, no. . .women have too much estrogen to bulk up.  Lifting weights burn more fat over a longer period time and not for a short period of time like running or cycling.  Women will tone up, get firmer but will NOT bulk up.

Exercise is one sure way to lose all the weight that I need to lose.

  • There are a lot of people that start to workout and they do begin to see changes but over time, they may hit a plateau or feel like they are not progressing fast enough.  In order to see significant changes, you need to workout AND eat right.  Eating better/cleaner will definitely have a positive effect on your weight loss.

No pain, no gain. . .right?

  • I have seen it time and time again in many gyms.  People believe that if they workout until it hurts, there will be definite change in their bodies.  The only change you will find is PAIN and you will not gain from being in pain.  You should not workout at a level where you are in pain because how you going to workout the next time or even be motivated to continue to workout? It's one thing to be sore after a good and safe workout but never to feel pain. . .just because.
  • Remember that an hour a day is only 4% of your day and that 4% can alter your mind, body and soul.  You have to keep your body in motion, especially now a days where many of us sit in front of a computer for most of the day.  Move that body, forget all the myths and ask your local fitness trainer what will work best for you!


This is FITNESS FRIDAY and I don't care if you have to walk, crawl, bike, scoot or RUN to your  local gym, park, pool, living room or bedroom to get your workout on.  
Dust off the equipment and GET IN THERE! 
NO EXCUSES to use the body you were blessed with!

Turn up the music and punch harder, 
kick higher, 
dance stronger, 
lift more. . .
just get that workout in, 
show the world what you are made of

What will you do?
Posted on March 1, 2013 and filed under "fitness", "friday fitness", "friday", "jump", "kick", "move", "moving", "run", "working out".

"When running an event, I can look to either my right or left and see the 75 year old woman in her cute running gear, the blind man being guided along the course or the man running with prosthetics and I think to myself. . .'really Dereine, that's all you got?'.  I am again focused..."  Dereine Coleman

There are so many things that motivate us on a daily basis.  My personal motivation comes from other people and their stories.  I truly believe that I meet various types of people because in my life, I am faced with various types of challenges.  Every challenge that comes into play, I automatically think of someone that I have welcomed in my life who has an answer for my experience simply from a story they have shared with me.  It's just so cool how people can help shape your life, if you allow them to.  When it comes to running, MAN. . .the most amazing people have crossed my path and they are a constant reminder of why my life, my running life is a great one!

Dereine Coleman (last week's Friday Featured Friend) shared her amazing story on why she runs and I also learned that her love for her father has been and still is a strong motivator for her.

If you are looking for motivation, you don't have to go far.  It can be standing right next to you, in a book that you are reading or a special soul that has entered your life.  You just have to "stop running" for a moment and soak it in and then get back to "building a better you" whether it is through fitness or your next 5K . . .
Dereine Coleman writes:  I ran my very first marathon in 2006.  In June of 2002, I donated my kidney to my father who unfortunately passed away in 2005.  I was devastated and running became more important to me than ever.  It was after his death that I wanted to do something grand to honor him.  A friend suggested that I "upped" my running game and try the NYC marathon.  I was dead set against it initially because the thought of running 26.2 miles was never a goal of mine.  I was petrified.  Would I finish? Would I get injured? How do I train? "Blah, Blah, Blah" but the more I spoke to others who had run one and the more I trained, the more I wanted to participate.  I was running this one for my Dad.  My Dad gave his all to everything and everyone up until his last breath.  And so the morning of November 5, 2006 I laced up, had a little talk with my dad and ran my first ING NYC Marathon.  Though it took me 6 hours 18 minutes 39 seconds, I finished! I received a medal, certificate and it was magical.

Running through 5 boroughs, being greeted by thousands of spectators all rooting for you, being in one of the greatest cities in the world, feeling like a local celebrity and having an overwhelming sense of accomplishment is a feeling never to be forgotten.  A feeling I've never had from an overwhelming sense of accomplishment is a feeling never to be forgotten.  

Thank you, Dereine for sharing your amazing story!

Last, I happened to catch an episode of "Lisa Ling's Our America" last week and it's rare that I get to watch "The Boob Tube" but her story on a 97 year old woman running track definitely caught my attention.  Check out the video and GET OUT THERE!