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Trainer Feedback Advice Requested

Wednesday, December 17, 2014

My trainer told me yesterday that I only had one more session with her left. She asked if I wanted to renew and in my usual way of avoidance I said, "Let me think about it." I know full well that I will not renew another round of personal training. Here's why.

While I had fun doing the workouts with her, they were always a little chaotic. A half-hour is not a lot of time do the exercises and still learn the hows and the whys -- which was my stated goal from the start. While this is not my trainer's fault (I could have paid for one-hour sessions), her disorganization made the 30 minutes worse. She said she would email or text me the exercises of that day, but failed to follow-through more times than not. Out of 12 sessions, I think I have 3 circuits that she sent or gave to me. She would occasionally end early (one time, 10 minutes early because she had a class to teach) or promise a free session. Twice she cancelled on me last-minute.

And this really is my biggest complaint: While she's great and knowledgeable about fitness, her business skills leave something to be desired. A good trainer has both knowledge and professionalism. (I won't even tell you about the gossip she filled me in on about other trainers, or the time she flirted with someone who was working out near us and left me on my own.)

Because we always felt so rushed, I didn't feel like there was a natural progression of difficulty from week to week. While there might have been, it wasn't communicated to me and wasn't apparent. And I guess I feel a little more comfortable down in the weight room, but I am not walking away from this with the knowledge and confidence I wanted. To be fair, more sessions might help with this... I've never been a terribly confident person, so 12, 30-minute sessions with any trainer might not get me to where I envisioned myself.

I bought a strength training guide called Girls Gone Strong www.girlsgonestrong.com/ and will try that next. It is a multi-week program that builds upon on each week's exercises. There are videos that show proper form and a workbook that tells you what to do each session. Fingers crossed! I donít think I'll start it until February since I'll be doing the Whole30 diet in January and that will take up a lot of my time.

Now: Do I give my trainer feedback on why I won't be returning? I would be kind, and focus on the business aspect of my complaint. But sometimes it's easier to just let things go and let people be.

  
  Member Comments About This Blog Post:

KRISTA987 12/17/2014 8:58PM

    I would be upset too if she flaked out on me. You're paying good money for her services, she's not holding up her end of the agreement, so what exactly are you paying for? Glad that you were able to get something out of your sessions, even if it wasn't the results you were hoping for.

I had a trainer once, years ago when I was in college. She started out really great. I had never been to a gym before, so I learned a lot. But then she told me one day that she was moving away, when I still had like 4 sessions left and kept trying to get me to go with another trainer. I was still pretty self conscious at the time so I stayed with her. In hindsight, I should have just went with someone else, as her attitude completely changed. Our sessions felt rushed and like she didn't want to be there.

Personally I probably wouldn't go back to her for more sessions and not say anything. Just cut all ties. But if you're planning on staying at the gym where she works, and have to potential to run into her it might get awkward. Although, she also sounds a little immature, so if you did speak to her about your concerns, there's a chance she might not know how to handle the criticism, which also could end up pretty awkward! I don't know if this helps at all. Maybe you will luck out and she'll find another job lol!

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KATIAT325 12/17/2014 11:22AM

    I would. What do you have to lose? To be honest, if a trainer isn't good, its better to tell them of their faults now instead of them getting fores when people go to their supervisors. If she balks at it, w/e, you said your peace.

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Reducing Sugar Intake

Thursday, December 11, 2014

The American Heart Association recommends that we not consume any more than 100 calories of added sugar per day. I'm pretty sure this translates to about 25 grams of sugar, or 6 teaspoons.

Yesterday I ate a cookie that had 26 grams of sugar!

I had a yogurt this morning that had 17 grams of sugar (some added, some naturally-occurring in the milk) and a coffee creamer that had 5 grams. That's already 22 grams of (mostly) added sugar and it's just past 9am! I also had a kale/pineapple/blueberry smoothie this morning, but the sugar in that is all natural. I can't worry about that.

On January 5, my friend Jen and I are going to start the Whole30 program. This means that for 30 days we wonít be eating: added sugar, grains, dairy, soy, legumes or alcohol. While I think that avoiding grains will be challenging, I'm most worried about the sugar and the dairy. I'm probably freaking myself out by thinking too much about it.

Have you cut down on your sugar intake? Have you done the Whole30? Iíd love to hear your experiences or recommendations!

whole30.com/whole30-program-rules/
www.heart.org/HEARTORG/GettingHealth
y/NutritionCenter/HealthyDietGoals/Add
ed-Sugars_UCM_305858_Article.jsp

  
  Member Comments About This Blog Post:

KRISTA987 12/14/2014 10:56AM

    Yeah, sugar is a sneaky one! I try to cut it out when I can. I don't actively track it, but I think most of mine come naturally from fruits (I eat tons of fruits). Like you said, if I think too much about, I'll just freak myself out.

I'm so glad to hear you say you don't count natural sugars from fruits - one of my biggest pet peeves is to hear the self proclaimed 'health guru's' at work & all their fad diets talk crap about fruits because of all the sugars in them. I tried once to explain that it's natural sugars and they just looked at me like I was an idiot. But they're also the ones that will snack on chocolates, doughnuts and cookies! But god-forbid you eat a piece of fruit.....ALL THAT SUGAR!!! So ridiculous!

Good Luck on the whole30. I don't think I could do it....I just love food too much LOL!

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CHERYL_ANNE 12/12/2014 7:41AM

    Yes, too much added sugar, and "disguised" sugar in ingredients... it's a huge problem - along with too much sodium.

Cutting back on added sugar - I made simple swaps:

Plain half and half versus coffee creamer. It's funny now but if I buy a flavored creamer, I have it once or twice, and then not want it any more because I am so used to plain half and half. Also, if I use a flavored creamer, then I don't add additional sugar to my coffee. I only have two cups a day, each cup with a teaspoon of sugar (measured) and a Tablespoon of half and half (measured). I don't eyeball it, I use measuring spoons to be certain.

Switched from flavored yogurt to plain yogurt. This came out of a purely economical move because I am buying for three people who eat a yogurt a day - and now I buy a big tub of plain yogurt (Greek), and add preserves to it (whatever the serving size is on the label). Again, precisely measured using a digital kitchen scale so I know the exact amount.

Use regular plain, no salt added tomato sauce instead of pasta sauce. I add my own spices to it, and even a little salt if necessary. Don't know why sugar has to be added to pasta sauce, but it is and sometimes I am shocked by how many grams per serving of sugar is reflected on the nutrition label.

Use pureed tomatoes/crushed tomatoes/tomato paste, etc instead of ketchup. Again, there is too much sugar and sodium in it and this is my way of controlling it.

I do watch the amount of sugar, natural or otherwise, in the Green smoothies I make. Most of the time I only use 1 serving of fruit, along with the vegetables, and added flax and chia seeds, which I split among 3 smoothies every day.

Diabetes runs in my husband's family, so I began working on all of us having a healthier diet because of that to lessen his risks, and when my Mom came to live with us 14 years ago, I added in cutting back on sodium for her. In the last 5 years, we all started eating gluten-free because my wheat-allergy got the best of me.

It can seem daunting, and there is a little bit of a learning curve, however little by little, just like anything else we teach ourselves, we get the hang of it.

Keep reading on it, keep reading labels, keep educating yourself and you will find what works best for you.

I wish you much success on your journey to become the healthiest you can be!
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855 Minutes

Sunday, November 30, 2014

I love counting fitness minutes. This month I had 855 minutes, and that is with a 5-day trip to London for a wedding and a 4-day trip to New Orleans for a conference. I actually walked TONS while on my trips but I don't count walking around, only class or cardio time.

I feel very accomplished and know that exercise is a part of my life now. I don't need to convince myself that exercising is the right thing to do... It's just what I do.

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  Member Comments About This Blog Post:

ITSMATT 12/8/2014 10:30PM

    I like your attitude!

Way to go!


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STODD251 12/2/2014 9:08AM

    Way to go!!

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Self-Directed Exercise

Wednesday, November 26, 2014

I LOVE emoticon my classes at the gym.
I enjoy having a trainer (though my 12, 30-minute sessions must be ending somewhat soon).
Both make me work hard and I feel great afterward. emoticon

Yesterday my trainer cancelled on me, so I decided to brave the weight room area of the gym alone. I felt insecure, but I did some of the machines and activities the trainer has shown me and I did OK.

But wow, I sure do work harder when someone else is telling me what to do!

  
  Member Comments About This Blog Post:

JANET552 11/26/2014 9:36AM

    It's funny how that works!! Good for you for stepping up!

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Eating Less

Monday, November 24, 2014

Since I was in London two weeks ago, I've been making a conscious effort to eat a little less than usual. In London, I ate less because food is so expensive there and no one served large portions! LOL I also realized that I was juuuust fine without feeling full.

I've learned over the last 2.5 years that no amount of exercise will whittle my waste. I've been diligently exercising about 1000 minutes per month and my pants still fit the same (i.e., tight!).

Sometimes I can feel anxious when I don't eat to fullness. I know where my next meal will come from, but I like the feeling of being satisfied. I just ate my lunch -- I made a salad with tomatoes, artichoke hearts, cucumbers and garbanzo beans, with olive oil and cider vinegar as dressing. I had protein and fat, but I don't feel full. There's a part of me that wants more so I -know- I'm satiated. But if I get past this feeling, I will be OK til I have an after-work snack.

Have you ever consciously decided to eat less, and how did you deal with the mental side of it? Because I know I'm not actually still hungry...

  
  Member Comments About This Blog Post:

KRISTA987 11/24/2014 9:34PM

    I've noticed a lot of times when I feel like I didn't have enough, I'm perfectly fine a while after. Drinking water or tea helps too.

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BUSYBEE37 11/24/2014 3:44PM

    I make a cup of hot, unsweetened, uncaffeinated tea. Sometimes I just need something to keep my fingers busy and my taste buds occupied. Mint tea is one of my fav's.

Your experience with not eating until fullness is something I need to adopt. I definitely over eat.



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