Abs Only, Please / Is This the Norm?

There’s a common theme in most people looking for a new gym: “I want flat abs.” Upon further questioning (a wholehearted attempt at uncovering other goals), it’s discovered the prospective member has no desire to weight train, sweat during moderate to hard cardio, or examine their own dietary habits. Abs only, please.

Great. What other tricks would you like me to pull out of my hat?

You see, core strength and “having abs” is not the same thing. Blasphemy!

Amateur anatomy course: Abdominal muscle is composed of three flat sheets of muscle: external oblique, internal oblique, and transverse abdominis, separated on each side of the mid-line by the rectus abdominis. Come on, Kel; what does all that mean? It means your “abs” are a muscle like all the others that comprise your body. Unfortunately, it means your muscles are also subject to many other factors than the idea of ‘if you build it, they will come’! Before you get completely discouraged, stay with me.

Ab achievement, like other muscle achievement, involves targeted training, general fitness/regulation of body composition, and genetics out of your control. So sorry! Blame your parents. Genetics’ role influences fat distribution, as well as overall body composition.

Completely unrelated to genetics, but you get the idea

Now the good news! Many people are able to overcome their genetic limitations! Yeah, right, how do I do that? It involves a very strict program most people will not adhere to…and even if they do…it may not be suitable for long term. I’m not saying it’s impossible. I’m saying it takes drive, determination, willpower, and a whole lot of character.

So how does this factor into fitness, you ask? Specifically, at Anytime Fitness, we use advanced curriculum from a specialized program geared toward results. In conjunction with the thought ‘abs are built in the kitchen’, you are responsible for building the body you want. I’m no drill sergeant – looking over your shoulder, shoving carrots in your mouth, and demanding you RUN FASTER! Only you can make some of the changes necessary to tighten the midsection area, increase your overall muscle mass, and make thoughtful decisions when it comes to food and nutrients.

Is it wrong to want ripped abs? Absolutely not! Is it attainable! Absolutely yes! I just ask you not neglect your overall health and wellness in place of one very strong body part. Those abs won’t prevent high cholesterol if you are not eating well. Abs won’t entirely lift the grocery bags if you’re not focused on functional fitness. Ab muscles will always be there – perhaps behind the scenes and that’s ok, too.

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I ask you –

What do you consider your “problem area”?

What are you doing to change it?

Has genetics instilled a unique trait in you?!

Body after Baby

Do you have young children? Infants? Toddlers? Or are your children in their teens, twenties, grown up and moved away? Do you keep telling yourself it’s time to get rid of the baby weight?

Boy do I have good news for you!

The answers to all your problems is in this little bottle! Vitameatavegamin! – huge I Love Lucy fan, check out “Lucy Does a TV Commercial” for the reason why 10% alcohol in a bottle of health supplements is a BAD idea. Find it at https://www.youtube.com/watch?v=RcZ9JZZRWM0

Truthfully, it doesn’t matter how old your children are – there is a never a better time to begin focusing on you than now. Right. Now. Yesterday has come and gone. But today is still an option! Tomorrow is a close second.

Some ladies will find it easier than others to get back in the gym, workout from home, balance motherhood with a new human you’re responsible for caring for until…whenever. And the rest of us? Hahahahaha! What is this balance you speak of? Munchkin is 3 and I think I just now got it kinda worked out! Way to go, Kel! Aside from your own internal cheering squad, it may be a long time (ahem, years; a decade even) before you come to the startling conclusion you are still in there, under the skin and muscle and bone, and maybe you’re pleased with the results you’ve attained. Or you may not recognize her at all. That’s ok! You’re doing a great job, Mama!

Fact: it can take up to 8 full weeks for your hormones to return to “normal” levels post-childbirth. Other fact: it could potentially be 18 years before the previous fact is accepted as fact. Maybe longer. I’m just guessing. So even if it’s been awhile since your baby wore diapers, the hormone swings can affect you just as much now as then.

Let’s talk about menopause. This must be everyone’s favorite subject, right? Perimenopause can occur as early as your mid-to-late 30’s. Oh great! The hormonal shifts during this time vary erratically and can affect your ability to lose weight, build muscle, and not yell at the dog. Many women complain of short-term memory problems or difficulty concentrating during this transition, too. Haha you thought it ended after you gave birth? Good try! Wait. Did it end? I can’t remember. My point, which I don’t entirely remember at this moment, is that your body will go through many changes post-baby. From pregnancy to birth, from postpartum to menopause, your body is constantly adjusting to shifts in weight, balance, and hormones – all responsible for how well (or not) you’re able to shape the body you have, as well as deal with stress. Final fact: Exercise is widely known to increase overall health and a sense of well-being. It positively affects your endorphins, the brain’s feel-good neurotransmitters. And feeling good is our goal!

In the meantime, let us help you get moving toward your goals. Be it weight loss, muscle-building, or training for an event, we’re here to help. I’ll even provide comedic relief when the sweat drips in your eyes and you fear blindness.

No one said it would be easy. Either category you’ve found yourself in, you’ve come to the right place. I feel your pain. I feel your disappointment. I feel your jaded hope. I also feel how you’re ready to change your life. I will be with you each step of the way. Note: if you’re one of the lucky few who have it all figured out, teach me your ways!

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I ask you –

How old are your children?

Fun fact: I’m a twin. There’s 2 of me! Any of you have twins in your family? Triplets? Quads?!

Have any advice for those experiencing perimenopause? You know, so I can be even more terrified than I am already.

A Day in the Life / My Day in Pictures

Generally, my day starts around 5:30am. In the Navy, the day started at oh-dark-thirty and ended whenever you collapsed exhausted into your rack (aka bed). I should probably write a whole post on Navy lingo.

Coffee, preset before bed so all I’m required to do is push the magic button. Heavy cream. Sugar-free syrup. Check!

Gummy Drop. I log in each morning to get my daily reward. At the time of this writing, I’ve been able to successfully get my reward for 360 days. I have a mild addiction to what I affectionately call “Gummies”. I’ve been playing for at least 4 years, perhaps longer. Don’t judge me! Everyone has something and this is my thing. As a walking gummy-knowledge aficionado, my mastery is indicative of perseverance. And ridiculous stupidity. Again, we all have something; this just happens to be mine. At last look, I’ve successfully completed 10 Gummy cities and countless special locations or holiday reward cities. It entertains me and keeps my anxiety at bay. Win/win!

Normally, I shower while my coffee cools and finish the cup during my exhaustive hair and makeup routine. Side note: currently accepting applications for a hair dresser and makeup artist duo. Since I have a grand total of 2 hairstyles (Up. Down.) and exclusively wear neutral eyeshadow, dark brown eyeliner, and brown mascara, the duties shouldn’t be too difficult for a qualified person. I work at a gym; not a boutique.

I dress in the classic uniform of the day. (Usually black) Anytime Fitness-sanctioned shirt, form-fitting undershirt (body after baby requires some coaching, post forthcoming), black pants, and Saucony shoes. Brand loyalty, people. I’m a creature of habit. Then, I head back into the kitchen to assemble my sustenance for what will keep me from becoming a hangry monster in public. If my husband knows what’s good for him, he’ll have ensured an endless supply of chopped, grilled chicken waits for me in the refrigerator. Lunch usually consists of some leftover from the night before that hubby and munchkin have eaten followed by a chicken salad for dinner since I have zero problem eating the exact same thing every day of the week. Creature. Habit. Sometimes my internal sweet tooth insists I bring to work a dessert; I also keep a secret stash of dark chocolate in my office for unbearable situations. Shhhh, don’t tell anyone.

About 2 1/2 hours before my scheduled work day, I wake everyone up and run for the door. I’m kidding! Kisses, loves, and play time with my little munchkin then I run for the door. She’ll most likely be asleep when I get home. It can be difficult working with a long commute, but I know my family understands how important Anytime Fitness is in my life. There are closer locations to where I live, but they aren’t Anytime Fitness Roanoke and this is where I’m meant to be.

The drive. This is how everyone refers to it, including myself. The drive. Roughly 2 hours of mainly highway miles. At least it’s 75 mph! I pass the same highway patrol each day, traverse the same speed traps each day, and curse at the same drivers each day. But at least it’s 75 mph! It’s the little things in life.

Now I can workout! What better place to do it than the gym I work at? By getting to work early, I’m virtually guaranteeing I can complete a solid 30 min strength routine. Some days I switch it up and run on the treadmill instead. My trusty treadmill at home hasn’t seen much action lately, but I’m sure she knows she’s my first love. You don’t refer to your home equipment with a female pronoun? How rude. If I’ve managed my day very well and the stars align, there’s a possibility of getting in another 30-60 min workout later in the day, but since my boss keeps expanding my to-do list…I hope they know I’m a jokester. Ooops.

Work day. The end.

Just kidding! Unless you think I sleep in the back or under my desk, for some reason I’m still expected to make “the drive” back home. Ehhh, details. Most nights, I get home shortly before 9pm. If munchkin is still awake, we cuddle and talk about her day. She usually asks “Did you meet any people today?” which starts a rousing game of Let Me Tell You the Wildest Story of the Day! Side note: is anyone interested in reading some of the stories I could tell about the strange goings-on that happen within a gym? If there’s interest, and even if there’s not, I may put something together for entertainment purposes only. Eventually, I’m settled enough to take myself to bed and start it all over again tomorrow.

I don’t know if this was as exciting as you thought it might be. Maybe you even feel completely underwhelmed after having suffered through this monotony of boringness. At the very least, I hope I’ve inspired you to a) never ever make fun of those who choose to drive long distances to fuel their passion, b) remember that our law enforcement officers put up with a lot, and c) share your own story of routine or hilarity!

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I ask you –

Share yourself with me! I’m always listening!

Customer Service + Plan of the Day

In the Navy, our daily tasking was called POD (pronounced pee-oh-dee), not to be confused with pod (of the tea or low hanging fruit variety). In my infinite, worldly experience (don’t laugh now, the jokes get better), I have found not every corporation runs like the well-oiled machine of the US government. Unfortunate, I’m certain. “eye roll“

So even though we don’t call our daily tasks a fancy name like POD, businesses, like the military, strive to deliver excellent customer service. Ok, ok, the military doesn’t really put customer service at the forefront of its plan. Let’s be real. We serve to protect our country and those of our allies. Period. Customer service? Eh. Not so much. But I digress.

Is it a secret if it’s written for everyone to see? Hmmm…

My goal is amazing customer service – to give each member and guest an experience like no other. Business owners will tell you this is the top priority, as it should be. People want to feel like they are the only ones who matter when standing in front of you. You are the expert. They the eager learner. It can be tough to balance wants/needs of a customer, but a good listener can almost always decipher what’s being said vs not said. We must read the body language and other non-verbal cues of a member/guest to give them what they came for. Sometimes humor doesn’t sell. I’m more upset than you!

Listening is the hallmark trait of customer service. What did you say?! I say again… Navy speak. It’s not so much about information you are providing, but delivery of said information and the only way to accurately convey it is to listen first, speak second. Imagine a world where humans considered then re-considered what they’d like to say before eliciting a single syllable. Just imagine!

My entire point is this: in order to form a connection with members and guests in a customer service field, one must open their ears and close their mouth to give the customer a chance to state what it is they need. The POD will never serve a purpose if we don’t feel heard, truly heard. It should include amplifying information necessary for the reader to understand what is expected.

At Anytime Fitness, we strive to be the best at giving our attention to our members. Without a POD, the Navy is just floating aimlessly. Are you prepared to answer the proverbial call?

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I ask you –

Do you think some people are more suited than others for customer service professions?

Are you introverted or extroverted?

Tell me a time you received exceptional service!

Runner’s High

I think running gets an unfairly bad rap. My good friends at Brooks Sports aka Brooks Running say running can significantly improve physical and mental health.

They aren’t wrong. As someone who battles anxiety, specifically postpartum anxiety and depression (post forthcoming on the subject), running has changed the way I think, move, and breathe. Because breathing is pretty important, right?

Meet my awesome best friend, Lady Treadmill

Naysayers will purport running is bad for your knees. “You’ll burn out your joints, kid!” Tell me this: if it’s so bad, then why do we encourage children to do it? Sure, some people should not be out there running. For some, it can exacerbate issues they already have. But as a whole – running is good. Cardio is good for the body and heart. With a propensity for our population to be facing heart and health issues, perhaps running could alleviate some of our weight control problems. Just a thought.

20-25 minutes. That’s the magic number for runners to begin feeling euphoria. On average, I run 45-60 mins/day. I should be so euphoric you have to pull me down from the clouds!

Alas, it’s not that easy.

Norfolk Harbor Half Marathon, November 2018 – a new PR

Aside from the above photo, in which I ran a PR (personal record) of 13.1 miles in 2:28 (that’s 2 hours and 28 minutes), running can be tough! One training cycle after another really burns you out after an extended period of time. Recovery is just as important as training. Where was I going with this? Oh yes, euphoria!

A study in the Journal of the American College of Cardiology finds that even five to 10 minutes a day of low-intensity running is enough to extend life by several years, compared with not running at all. It shows that the minimal healthy “dose” of exercise is smaller than many people might assume.
https://www.health.harvard.edu

Did you read that correctly?! Several years! At 5-10 mins per day?! It takes me that long to make a cup of coffee (threenagerhood makes everything take infinitely longer). Do you have to run a half marathon or 10k to benefit? Absolutely not.

But if you want to run a half marathon and need a coach, training cycle planner, or race manager, I’m your girl!

I’ll leave you with one last item. See those smiles in the photo below? That’s a half marathon smile. Are you ready to run with me? I promise I’m slow. And I walk sometimes. And I have trouble maintaining a solid nutrition plan. But I get out there and run because I can. Some people never have this opportunity.

Kelly (left) Mo-Money Mo Tacos (right): Pre-Race Photo Op

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I ask you –

Have you run a 5k, 10k, Half Marathon, or Marathon? Share your stories with us!

Which distance do you find the most challenging? Why?

Do you enjoy training in a group setting or solo?

What Members Want / How To

We’re not going to be everyone’s cup o’ tea. Not only is it an unrealistic goal, but it’s also impractical. Where would we put them all?! Anytime Fitness is not a big box gym; it’s not a pack-em-in-and-stack-em-high facility; we’re not made for that.

What’s more important to you: a gym with every amenity known to man (most of which you’ll never use or didn’t even know was there) or a smaller place with a home-like atmosphere where the manager knows your name and you’re able to get in/get out in a reasonable amount of time? Not to mention the humor you receive! Only you can decide.

From the gym manager’s desk: I love how Anytime Fitness brings together people from all walks of life. You all have the most incredible stories of companionship, overcoming adversity, and success of anyone I’ve ever met.

Funny how you find people like yourself when you walk in the door, right? You made this time to feel good and work on you. Oh look! There’s others here doing the same thing. Are you going to work upper body today? Oh look! I’ve never seen the personal trainer demonstrating that exercise before; let me ask him/her for some advice. Do you need to update your information? Oh look! We have extended hours so we can reach more members who need our assistance. P.S. You can call me, too.

Building a local following amidst a national brand like Anytime Fitness is a feat like no other. But it’s so worth it! To experience and be a part of the impact a gym can make in someone’s life is life-changing in its own right.

And can we brag on the secure access for a minute, please? Hello, that’s so awesome! I can walk in the member door at any time of the day or night and know I’m safe and secure while focusing on myself. I know if I need help, it’s only a phone call away. We enforce the members-only access rules because we believe your safety is the top priority (second is your health). Just because the office isn’t open every hour of every day doesn’t mean you should be weary of working out alone.

What about training? Truthfully, anyone can be strong. Even me! But did you know strength and being functionally fit are quite different? In the Navy, we call it “operational fitness”; although it’s nice to be big and strong, the Sailors who do well are the ones who are operationally able to do it all. Swim, lift, run, pick up heavy things, and seemingly never tire. This functional fitness ideal translates to everyone because if you can’t transport your groceries from your car into your home…how do you survive daily life? Anytime Fitness believes in functional training. We believe in your health. We know it takes some work, but you can be a rockstar at every activity placed in front of you. Operation Rockstar Status! (I meant you, not me). I’m like a snail being chased by a tiger.

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I ask you –

Have you ever worked out in the middle of the night? Was there anyone else here?

Who is your workout buddy? Are they an Anytime Fitness member, too?

What’s your favorite part of Anytime Fitness: the lack of crowds, the 24/7 access, the group training program, or something else?

Most Important Hour of the Day

Affectionately known as Power Hour. Or Golden Hour. Or anything remotely resembling the first hour of your day.

To clarify, I don’t mean the first hour of your workday or of your workout. I simply mean the very first hour you become conscious upon waking up from whatever sleep you did or didn’t receive last night.

The reasoning behind this label of most important is because what you do within this hour sets the tone for your entire day. Many business professionals and successful entrepreneurs swear by a tried-and-true routine each day, including weekends. Often it takes the form of re-hydration, mindfulness, and exercise.

Personally, I enjoy a cup of coffee and a good book while stretched across two dining chairs and repeating the mantra “munchkin, please don’t wake up before I’m 3/4 into this cup”. Sometimes I make it through the whole mug, sometimes I get whispered pleas to share said coffee. Hey, you do whatever works for you!

So why is it important to devote an hour to you?

…because no one else will. The road to hell is paved with good intentions. You can wish, hope, and think yourself into setting a power hour chock full of good intentions, but it means absolutely nothing if you won’t commit to it.

Start simple. Fill up your reusable water bottle (think green, folks; plastic bottles are senseless; please remember not to freeze glass bottles unless you like digging through your freezer with a vacuum attachment looking for shards that somehow eerily resemble ice chips, not that I’ve ever had to deal with a similar situation). Find a notebook and pen (stop. I know everything is digital now; get over it. you need a real piece of paper and an ink pen. that stylus won’t work here). Seek out a quiet place (nope, try again, the local coffee shop doesn’t count. those places are louder than an airport).

Do you see where I’m going with this? Get out of your head and into your head. Put your thoughts on paper – goals, worries, daydreams, whatever it is that makes you think. This isn’t the time for a to-do list. Save that for when your boss is paying you to work (to my boss: I don’t practice what I preach so we’re safe).

Each day update what you did in the days prior. Or don’t! This is your time to reflect. If you stand by ‘the past is in the past’, then good for you. But if you need to see what you’ve written make forward progression, then good for you, too. No one asks to see your notes. Make this about YOU.

And once 60 minutes have been reached, begin your day with a little more space available in your overflowing mind. Kick ass.

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I ask you –

Do you have a goal for completing your power hour? Twice a week? 7 days a week?

At what age did you realize self-care was important?

Share your routine with us!

Lost Your Motivation? Join the Club! pt 2

In the ancient old Kingdom of Siam, King Phu Bock had a boulder placed on a roadway. He then hid himself nearby and watched to see if anyone would move the boulder out of the way. In due time, many people came upon the stone in the roadway, including some of the King’s wealthiest merchants and courtiers. But no matter who it was, high-born or low, they all came upon the stone and simply walked around it.
Even so, many people loudly blamed the King for not keeping the roads clear, but not one who complained did anything about moving the stone from the roadway, exclaiming “Oh, I don’t have time!” or “The stone is too large! How can I move it?”
Late in the afternoon, a peasant came along carrying a load of vegetables he had spent the day gathering. Encountering the boulder, the peasant laid down his burden by the side of the road and began to push the stone out of the road. The stone was indeed large and heavy, and though he tired from working all day in his fields, but after much effort the peasant was finally successful, and the boulder was safely returned to the side of the road.
Returning to his vegetables the peasant discovered they were gone and nowhere in sight. Instead, he discovered a silk purse lying in the road where the boulder had been. Inside, the purse contained gold coins worth many times that of his vegetables and a note from the King. The note explained that the gold coins were a grateful reward for the person who removed the boulder from the roadway.

What it means is this (I think):

Every obstacle we come across in life gives us a terrific opportunity to improve our lives and the lives of those around us. While many people complain and do very little, others are creating opportunities through their kind hearts, generosity, and willingness to get things done.
Adapted from the storytelling abilities of my good friend, Dan Morgan

If we look at life as a series of road blocks to be navigated around, we will often find our way in the unorthodox companionship of leaders and thought-provoking conversationalists. How does the story above translate to your fitness goals? Easily.

Pick up the boulder and move it. 2) Do nothing. You have many choices. Complain of nothing changing or be the change you wish to see.

Lost Your Motivation? Join the Club!

Ever find yourself in the dumps of motivation?

Looking for something successful to build you back up?

Have no fear! The answers are here.

Oh. Sorry. I didn’t mean right here. Not in this blog anyway.

Here refers to within you, among those who share your same values, beside your gym partner, your confidante, your person.

Here is why Anytime Fitness subscribes to our own brand of functional fitness and to a group of like-minded individuals sweating alongside you in group training. Group is where it’s at, literally! You know what you can find in a group training atmosphere?

Motivation…
Structure…
Accountability…
Fun…
Support…

Don’t believe me? Try it out for yourself. I guarantee working out in a group will bring you a new spin on life. It’s where I got my start. My very first trainer, a huge build of a man named Ronnie, was a beast in the gym. His unconventional way of attracting clients was fire. (not fire, but FIRE!) He’d stand in the lobby of the fitness chain I belonged to at the time and recruit men and women to come to his class twice a week. I’m not sure if I said yes because I really wanted to reach my goals or because I was scared he would kill me when he realized I never showed up. More of the latter than the former.

Back to Ronnie. Turns out he played for the NFL in the 80’s. Let me paint you a picture. Easily 6’4″, all of 285 lbs, booming voice, and legs resembling a massive oak tree. Scared, yet? I was. Pretty sure he also charmed us into going to his class – what a smile he had! And his charisma was bar none! Hmmpphh.

Ronnie gave me my first introduction to group training. On Monday and Wednesdays, for a solid 90 mins, I sweat with 3 other ladies and occasionally the one man. These ladies (and occasional one man) taught me much about myself. Perseverance, ability, and strength, to name a few. Those women would kill it at these workouts! From dead lifts, to shrugs, to high intensity interval training, or HIIT, to sprints – we did it all. Many of us lost weight, enhanced our assets if you know what I mean, and developed incredible muscle tone, but above all we formed a partnership of motivating each other. We did it with each other because of each other. No one wanted to let anyone else down so even on the worst days we continued to fight.

Group training. That’s what it is about. Fighting with each other, for each other, for yourself. Your trainer is a medium for facilitating these traits within you.

Plans off the Rails

You know those nights you go to bed with a lofty plan for the following day? You’re feeling strong and rested, usually coming off a great weekend, and you set Monday’s goals high because at the moment you just know this week will be your best.

And then Monday happens.

Inaccurate depiction of what time my alarm clock actually goes off

You wake up feeling tired, but it’s ok because at least the coffee pot works. You get to the gym earlier than expected. In my case, I get to work earlier than expected and I know it’s going to be a GOOD day! I’ve got all this time to work out. It’s just me and my headphones. Then you look down and Monday happens.

Where’s my running shoes? Where’s my sports bra? F***. Monday happened.

This story started out in third person and has quickly become real life. My apologies. Monday, you know?

I’m wearing shoes. They could even be considered running shoes. But they’re not THE running shoes I wear to…run. They’re my work shoes. It’s different!

And no sports bra? Ha. Ha. Hahahahhaha! Right. Monday happened.

So what do you do? Do you pack up and leave? Turn around and walk out? Go to work early? (Not quite an option for me.) No. None of the above. You get on the treadmill to make the most of this Monday. Movement is more productive than sitting. My body moved continuously for 30 mins today. It was not the workout I’d planned nor was it what I had hyped myself up to complete today. But it was something.

And sometimes something is better than letting Monday win.

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What day of the week does your “Monday” most seem to happen?

When this happens, do you think you give up on your plans more often than push through to completion?

If you had a personal assistant, what 2 chores/duties/tasks would you assign to them to help make your Monday easier?