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"Coming Here Regardless Of My Excuses"

CHROME Personal Training Centre

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USING FOOD AS A REWARD

Posted on August 20, 2014 at 3:12 PM Comments comments (0)
Why It Is Detrimental To Use Food As a Reward

For 19 years now I have dealt with men and women of all backgrounds, fitness levels, ages, strengths and weaknesses.  If there is one thing I know VERY well it's the psychology behind overall health and wellness.  

Our society revolves around food and alcohol.  Every single occasion is celebrated with food and/or alcohol....All events, good and bad... Whether a high school graduation or a funeral... food is always the go to for everything.  It is ingrained within the minds of children from a young age... "food food food".  You feel happy? EAT!!!  You feel sad?? EAT!!! 

SO. Last night when I was scrolling through my face book news feed and saw a picture of two girls who had just completed a "a 12 week fitness challenge", "rewarding" themselves for "all of their hard work" by eating a pizza, I LOST IT!!!  I can say, literally, my blood pressure sky rocketed.  First of all, part of our job as personal trainers is to teach our clients WHY they are overweight, WHY they are unhealthy.... It isn't about how fast and how much weight they can lose, it's about how they can effectively lose it while learning the intricacies of how to be healthy from a MENTAL standpoint!!  EDUCATION comes before All. 

Is it bad to eat pizza from time to time?  NO.  Is it bad to use pizza as a reward? ABSOLUTELY! Food becomes an addiction and there are steps that must be taken to break that habit, but it is a process.

Suppose you are an alcoholic.  You join AA.  You go through the process of learning to recondition your mind AND body to not NEED alcohol. Is it always a struggle?? Yes.  Is it in the back of your mind from time to time?  Yes.  But when you go through a terrible time in your life and become depressed, is it okay to have just one drink? No.  Is it okay to go to the bar to celebrate your SOBRIETY by having a drink?? NO!!  

Suppose you are a smoker.  You decide you are going to quit.  You go through the steps to recondition your mind AND body, clean out your system, and give up cigarettes and nicotine in order to live a longer, healthier life.  So, as a celebration for not smoking for 3 months, do you go out and smoke a cigarette?  NO!!

FOOD consumption is also an addiction. It is full of additives, preservatives, chemicals that MAKE you want MORE!!  One of the reasons our society is so obese and out of shape (skinny fat AND fat) is because we are addicted to unhealthy food.  People will go all day without eating, then eat three days worth of calories for dinner.  Or they will sit on the couch out of boredom and eat for no reason. WHY? Because that is how they are conditioned.  So, when you go through the process of reconditioning your mind AND body, cleaning out your system, and proving to yourself that you don't need unhealthy food or WANT unhealthy food for that matter, why on earth, mess it up by rewarding yourself with UNHEALTHY FOOD??

Sure. That one or two pieces of pizza isn't going to make you gain your 18 lbs back, but the PSYCHOLOGICAL effects are highly detrimental to the entire process you just went through to recondition yourself.  

When I put together food plans for clients I don't do "cheat meals".  I do "treat meals".  Having a big frozen yogurt or a piece of pizza or a cheeseburger isn't a cheat... it's a treat. It's all about the timing. It's not "if I make it through this week and eat perfectly, I'm getting a big ol cheeseburger because I did it!!". It's the occasional "I'm going to have a cheeseburger today because I want a cheeseburger, but the rest of my routine isn't changing". That is how we need to look at these foods.  It's something we do not as a reward but as an occasional, "I'm going to treat myself".... 

Now, going back to addiction and the analogy of alcoholics and smokers VS food addicts.  The difference between the first two and the latter, is that once a person is strong enough not to fall back into the habit of overeating or eating unhealthy foods, it isn't going to harm the body, and in some instances, can actually "refead" the body, to have a "treat" here and there.  The key is not USING unhealthy food as a crutch, as a temporary fix, OR as a reward.  Let it be what it is... A treat.

Eat Healthy. Train Hard.  

Shin Splint Relief

Posted on August 28, 2013 at 10:30 PM Comments comments (0)
What are shin splints?  This term refers to the pain felt in the front of the lower leg.  Shin splints can be caused by many things, including tendonitis, muscle strain or a stress fracture.  Pain can become worse when doing high impact activities like running on a hard surface, jumping or prolonged standing.  

How do we help prevent them?  Making sure to balance the muscles of the calf, bottom of the foot, and the shin can keep this condition under control.  Also, correct posture and stride length can make a great deal of difference.  

How do we relieve pain from shin splints?  STRETCH!  Stretching the calf muscles (gastrocnemius,and soleus) can help relieve the pain causing tightness.  Tension in this muscle group pulls the foot and ankle toward the ground placing increased stress on the front shin muscles. As the shin muscles are forced to contract repetitively against this tension, they fatigue and strain creating pain and inflammation that increase as the activity is continues.

Sit on the end of a bench with your leg extended (calf supported).  Do the "alphabet" with your foot... Moving in your ankle, not your toes.  Try to be as distinctive as possible in the formation of your letters. This will not only stretch but strengthen the stabilizer and shin muscles! 
 
Rolling a tennis into the bottom of the feet will also decrease the amount of stress placed on the front of the shin. The Achilles tendon comes off the calf into the heel and then wraps around to become the tissue found in the bottom of the foot. Ensuring health and mobility in these tissues will further relax the calf muscles taking more pressure off the front of the shin. Releasing the front of the shin will allow blood flow to increase in the area bringing nutrition to the cells which will allow for improved healing. 

5 Ways To Get Ready For Summer!!

Posted on May 18, 2011 at 5:18 PM Comments comments (4)
5 Simple Ways To Get Ready For Summer!!
 
By Brooke Holloman
Owner, Chrome Personal Training Centre
ChromePersonalTraining.com
 
 
1.  Drink More Water:  Back in the day we were all told to drink 8 oz of water, 8 times per/day.  That is simply NOT enough.  The bigger you are the more water you need to drink.  A minimum of 100 oz per/day is essential.  What people don’t realize is that water is the BEST fat loss tool there is!! Drinking water has many benefits.  Drinking water:  Reduces hunger, helps the body digest properly, reduces or eliminates headaches due to dehydration (more common than you might think),  increases concentration and effective thought processes, regulates body temperature increasing overall energy, lubricates joints, aides is muscle recovery after exercise, keeps you from getting sick as often because it flushes out toxins, and many other reasons.  Basically any problem you may have can be helped by increasing your water intake. 
 
 
2.  Eat Better:  Most people eat two or three times per/day and the majority of their calorie intake is at night after work.  This is NOT good!! It is imperative that you wake up, eat breakfast, then eat every couple of hours throughout the day.  In order to maintain your blood sugar and energy/ metabolism you must fuel your body with food consistently through the entire day.  Eat well rounded meals (complex carbohydrates, protein, and veggies) for your first four meals, then the last meal of the day should consist of protein and vegetables only.  Eating less carbs at the end of your day will help keep your body from storing them as fat.  Carbs are fuel.  That’s why they are important during the day when you are active.  
 
 
3.  Do Pushups:  This is one of the best overall body exercises.  If done correctly, pushups work your entire body.  Your pecs, triceps, biceps, back, quads, glutes, and most importantly your abs will be on FIRE if you  “push” yourself.  There are also many variations of pushups that you can do to work specific muscle groups more efficiently.  Try decline pushups (feet on a chair, stairs, or a bench), or incline pushups (with hands on a bench or bar).  Try a plyometric pushup to add a little intensity to your pushups (as you push off the ground, power up so your hands come off the ground, then land back in pushup position with elbows at 90 degrees… These are killer if you do multiple repetitions).  Do three or four sets per/day to FAILURE!!  DON’T stop when it starts burning. Push through the burn until you can’t push any more…
 
 
4.  Do Isometric Holds:  These are muscle-building exercises involving muscular contractions against resistance without movement (the muscles contract but the length of the muscle does not change).  In other words, contract the muscle and hold it.  The easiest isometric exercises to do at home without weights are squats, wall sits, and pushup position.  Go into squat position and hold (with good form) for as long as you can.  Go into pushup position, bend your arms to 90 degrees and hold.  Sit against a wall with your back flat, heels directly under your knees, and hold…. These are good, “building/toning” exercises that you can do randomly throughout the day wherever you might be.  It is important to hold the position for as long as you possible can…
 
 
5.  Have More Sex!!:  It is proven that sex burns off a minimum of 300 calories per hour.  The harder you go the more calories you burn, the better shape you’re in!! It’s a win win situation.  It can increase your muscle endurance AND your cardiovascular endurance.  Sex not only has many physical benefits, but psychological benefits, as well. Sex decreases stress levels, boosts immunity, increases confidence, reduces headaches, back pain, and joint pain, AND it helps you sleep better. 
 
 
These are all very simple, quick ways to start changing your body.  Lake season is coming up fast (FINALLY!!!)…. Don’t procrastinate.  Get on it NOW!!!
 
 
 

What Is The Worth of Your Personal Training?

Posted on April 22, 2011 at 6:41 PM Comments comments (3)
What's the first thing that comes to mind when you think about Personal Training
(after ChromePTC, of course)?
 
If your answer didn't include intense, fast-paced, motivating,fun,  and gratifying, then let us educate you!!!
 
Here's the typical training session:
 
You walk into the gym and you are greeted by your trainer.  As usual, you spend a few minutes talking about your day and how you're feeling, etc.  Then you move on to the usual warm-up (with the occasional prompt from your trainer), spending 5 to 10 minutes getting your muscles warmed up and ready for resistance training.  Next, it's time to start lifting.  Your trainer leads you to a piece of equipment, clipboard in hand, and tells you what exercise you're going to do, then demonstrates, then has you get in position, and finally you are instructed to perform the exercise.  You're not surprised at the order of the exercises, because you've been through this same workout for the last three weeks.  After a set or two, you get up, talk about "how you feel", then move on to the next piece of equipment and repeat. This routine drags on for another 45 minutes. Your trainer looks as though they are ready for lunch and cant wait to be done with you. They appear about as motivated as you feel (which is not very).  When there's about 5 minutes left of the hour long session, your trainer takes you through a generic cool down/stretch with little mention of what to do outside of your time with them. You say good bye and leave the gym.
 
Wasn't that the most boring scenario ever?!?!
 
Now let's take a look at what happens at Chrome Personal Training Centre:
 
Your trainer has already instructed on how to warm up for your workout. You walk into Chrome and begin your warm-up. For 10 to 15 minutes you move at a quick pace to warm up those muscles, followed by dynamic and static stretching.  When the time comes, your trainer excitedly tells you it's time to get started!
"Are you ready?!?" 
The next 30 minutes are a crazy mix of fast and slow twitch movements, isometric holds, core work, and plyometrics, integrating every muscle of your body, in every plane of movement with NO BREAKS!!! Your muscles feel like jello, your heart rate is up, your blood is pumping, and you feel like you are getting it in!!! Your trainer is in your face and prompting and motivating you through every minute, every moment, every movement of your workout. When its over you feel tired, worked, and drained, but excited and energized at the amount of work you just did!! You feel like you accomplished something great!! Before you head out, you jump on a piece of cardio equipment to complete the required 30 minutes of post-workout cardio.
 
At Chrome, each workout is tailored to you, every session, every week.  ITS ABOUT YOU!!! The workout is different every time you come in so it never gets boring and you never plateau. It's 30 minutes of high energy activity that will get you results regardless of your current fitness level!!
Your trainer is available to you at all times for questions, concerns, or that extra push of motivation that we all need at times.  Food/nutrition is addressed EVERY time to enter the building and your trainer will keep tabs on you even outside the gym (yes, we know people)!!!
 
Now doesn't that sound way more exciting?!
(and that's just the beginning!!)
 
Its about WORTH!
Where would you rather spend your hard earned money?
 
Which is going to get you to your goals more efficiently? 
 
Which Trainer Is More Invested In You?
 
Which workout is more fun?
 
Which is more rewarding?
 
The Answer Is Clear.......
ChromePersonalTraining.com
 
 
Now, if you happen to not be in our area, look for the qualities listed above.  There are GREAT trainers and GREAT programs.  They are just a bit hard to find. Trainers are a dime a dozen... Hire THE BEST!!  Research, Ask Questions, and Find the Trainer That Will Deliver the Results You Deserve.

What is a healthy diet?

Posted on April 15, 2011 at 3:26 PM Comments comments (3)
A healthy diet is one that consists of the right amount of protein, carbohydrates and fat depending on each individual’s weight, body fat, activity level and goals.  This healthy diet consists of a variety of fruits and vegetables, lean meats, healthy fats and whole grains all eaten in the correct order and most beneficial time of day.  A healthy diet also provides adequate energy and does not contain excess fat, sugar, salt or alcohol.  But don't be fooled by preservatives.  Products that claim they are "low fat, low sugar, fat free or sugar free" most likely contain huge amounts of preservatives and additives.  These can be even worse for you than the actual sugar and fat.  It's important to understand what you need to fuel your body and feel your best.
 
Here at Chrome Personal Training Centre, we specialize in tailoring a specific food plan for each individual we work with.  There is no cookie-cutter approach to eating right.  Each person needs his or her own healthy diet.  For example, an overweight 40 year old woman who is trying to lose fat won’t be eating the same as a 25 year old man looking to build muscle.  Don’t be fooled by generic fad diets.  They are created for the “average” person.  And really, who is that
 
So if you are looking to improve your health and wellness, a healthy diet is an excellent first step.  Come in and see how we can help you improve your life!
 

8 Reasons to Exercise

Posted on April 11, 2011 at 5:53 PM Comments comments (7)
Need a little extra motivation?  Read this:
 
1.      Exercise boosts brain power.  That’s right folks, working out CAN make you smarter!  According to CPT David Atkinson, “Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity,"
 
2.      Movement decreases stress. Exercise can produce a relaxation response that serves as a positive distraction.  And you’re not the only one who benefits from reduced stress!  Your family, friends and co-worker relationships can improve when you’re less stressed (and irritable!)
 
3.      Exercise gives you energy.  You’ve heard it before, and it’s true!  Don’t use the excuse “I’m too tired to exercise.”  Exercise will improve your strength and stamina making every day activities so much easier so you’ll have more energy for the day!
 
4.      Finding the time to exercise is easier than you think.  Everyone has an extra 20 minutes sometime during the day.  You can do fun activities with your family such as riding bikes or walking to the park.  Also try scheduling it in during your workday as an appointment.  And throughout the day you can accumulate quite a bit by just doing 10 minutes here and there.  It really works!
 
5.      Exercise can help ward off illness.  According to research, exercise
can slow down or help prevent several diseases including heart disease, stroke, osteoporosis, high cholesterol and blood pressure, and type 2 diabetes.  It can also help prevent loss of muscle mass.  It can also aid in easing the aging process.  Exercise strengthens muscles and joints, therefore reducing some aches and pains and problems in older adults.  It may even boost immune function. 
 
6.      Your heart will become stronger.  With exercise, your cardiovascular system and heart will work more efficiently.  A stronger heart pumps more blood per beat so the resting heart rate decreases.  In only a few days of exercising, it actually becomes easier.  There will be less fatigue, and pain or soreness.
 
7.      You can eat more!  But not the bad stuff.  Did you know, pound for pound, muscle burns more calories at rest than body fat?  The more muscle you have the more calories you will burn.  And the muscle you have, the higher your metabolic rate – so you’ll need more food to keep your body fueled. 
 
8.      Exercise boosts performance.  In just a few short weeks, your clothes will start to fit differently, and you may begin to see muscle tone.  Exercise lets your muscles work more efficiently and you’ll get a greater sense of endurance.  Also, reaction time and balance will improve. 
 
 
And exercise is not just for weight loss.  When it becomes part of your weekly routine, everyday activities become easier, you feel better, you’re healthier and happier!
 

Welcome All!!!

Posted on April 5, 2011 at 1:44 AM Comments comments (45)
I have a lot of thoughts and knowledge... I figure I should probably share! Please follow my blog posts and find out more about me, Chrome PTC, Get Fitness Advice, Learn more about food/nutrition, See Particular exercises and what works and what doesnt, and more.....  Also, feel free to ask general questions :)  Look forward to sharing!!!!
 

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