What Makes A Great Coach

When I think about my weight loss journey, it wouldn't be complete or even possible without great coaches or trainers. One thing I love about Live In Fitness is the diverse group that they have here. It got me thinking.. What makes a coach a great coach?

When I started CrossFit 2 years ago, Sean and Doc helped me fall in love with fitness. They introduced me to the fun side of working out and molded me into an athlete with the mindset to accomplish more than I thought was possible. They shared with me their passion for the sport, and it was infectious. They are also a huge part of the reason I had the courage to do a program as hard as Live In Fitness. 

After being here for a month and a half, I've seen a lot of different kinds of coaching. With that, I wanted share some of the things that stick out to me the most:

#1 ENERGY.

Have you ever noticed that the best coaches are ON all the time? They have energy, they're loud, and they act like you can do anything. I think that makes a good coach. We have a coach here named Kelly and she is seriously the energizer bunny. When she has a class, she raises the roof and it is BEYOND motivating.

#2  THEY UNDERSTAND THEIR CLIENTS.
We have teams here, and my coach is Nick. He's a bad ass CrossFitter and I look up to him and his work ethic so much! However, the thing I appreciate about him the most is his ability to work with all different kinds of people and adapt his workouts to them. We have a level system here at LIFE, 1 being the easiest class, 3 being the hardest, and he is so aware of who is in his class and how to modify. After all, it is the CrossFit way!

#3 THEY REMIND YOU OF THE BIG PICTURE.
If you know me, you know I'm emotional. I tend to let my emotions run free, Here, I've been called the "camp crier" once or twice. The coaches that I appreciate the most, are the ones in tap with the emotional side of the journey and no one does that better than Bernadette. She has been there for me on numerous occasions and truly represents the balance of mind and body.

#4 THEY PUSH YOU PAST YOUR LIMITS.
There is one coach here that knows how to push me to the edge of what I think I can do, and constantly proves to me that I can do more. Christian has the rep of being the hardest trainer around and I hate him 90% of the time he's training me. But at the end of the day, he helps me break down mental and emotional barriers. He doesn't let me give up on him or myself. Christian has been one of my biggest supports here and I know I can count on him to get me where I want to be. He keeps me focused on WHY I'm here and I couldn't be more grateful.

#5 A GREAT COACH KEEPS YOUR END GOALS IN MIND.
Sometimes as clients we get caught up in the NOW. We want to lose weight NOW and burn more calories NOW. As a coach, you have to keep the long term in perspective. One coach comes to mind when I think of that, Arleigh. She ALWAYS has the best interest of her team in mind. She keeps you on track even if she has to be straight forward or use tough love. She wants to see you succeed even if it means taking it easy to get ahead in the long run.

#6 THEY BELIEVE IN YOU WHEN YOU DON'T BELIEVE IN YOURSELF.
My favorite coach here is AJ because he doesn't let me half ass anything. I can always count on him to tell me when I'm slacking and encourage me when I need it the most. His classes are always just hard enough and despite the fact that his clapping drives me insane and he ALWAYS plays ACDC radio, I'd say he's pretty cool. He's the only trainer that's gotten me to the point of puking in a PT session but I keep going back because his classes make me better. He keeps the morale high and truly believes in every client that comes through LIFE. He doesn't just talk to the talk but he walks the walk and is a role model that everyone looks up to.

#7 A GREAT COACH KNOWS THEIR STUFF.
The majority of coaches I've worked with have been so informative. I like when a coach can explain exactly what I'm doing and what it does for me. Understanding strength and conditioning has never been my strong suit so breaking it down to something simple, has always been important to me.

#8 A GREAT COACH KEEPS THINGS FUN.
At a place like Live In Fitness, the days grow long and the program grows old. You can always count on the coaches to shake things up. Chef AJ and Nick constantly keep things light and fun. They're always there for a pick me up and half the time, I don't know what to expect. This journey would definitely be incomplete without them!

The list could go on and on about things I love about my coaches, past and present. The more I'm surrounded by great trainers, the more I understand what to appreciate in them. They work hard, especially when they have so many people to keep up with!

Thumbs up to all the great coaches out there, I appreciate the work you do in the lives of others and being advocates for a healthy lifestyle!

"A great coach will make his players see what they can be, rather than what they are."

ZERO.

Hey everyone,

It is RARE that I post twice a week, much less two days in a row. However, I made a promise to y'all at the beginning of this journey to not only blog the highs, but also the lows.

Yesterday, someone asked me why I always blog about the happy stuff. Like what happens when things are going bad? I responded with a short, "everything has been great!" This morning I was in for a rude awakening...

I stepped on the scale to see a 324 flash in front of me. That'd be fine, but LAST week 324 stood in the same place. Tears filled my eyes and began to roll down my face. All that work for NOTHING. 5 hours a day, 25 hours in the week, working out that amounted to a big fat 0 lost.

Memories of my failures flooded my mind and I began to think of all the times I lost weight to only gain it back later. What if I begin to lose only 2 pounds a week or no weight? Is that worth my money and time? What will happen next week?

So many questions... So many doubts... So so so many tears.

The worst part was that I didn't go off plan. I felt like I did everything right. (With the exception of drinking half a regular gatorade before realizing it wasn't a low calorie one!)

My first instinct after feeling all of these feelings was going straight to bed. I didn't want to work out. The thought of stepping on a treadmill made me want to puke. I wanted to lay in the fetal position and watch Little House on the Prairie all day with a cold glass of milk.

But I didn't. My coaches rallied around me and encouraged me to work out anyway. I had to get it together and keep my eye on the prize. After all, I'm still one pound ahead of the game. Mentally it wasn't a great day for me but I went through the motions and did everything I needed to do.

I don't know what the next 15 weeks hold. Shoot, I don't even know what the next 6 days hold. But I do know one thing, I believe in this program. I know if I keep putting in work, I will come out on top.

"You have to fight through some bad days to earn the best days of your life."

-E

Goals. Goals. Goals.

Hey everyone!

The questions I've been getting lately are:

"What are your goals??"
"Can you really lose THAT much weight while you're there??"
"How do I set a weight loss goal that's ACHIEVABLE??"

Oh boy... I don't even know where to start!

Last month I worked on goal setting with my life coach, Quincy. While I'm here at the program I haven't been too concerned with the numbers as long as I'm losing consistently. On the other hand, I'd be lying if I said I didn't have numbers I wanted to hit...
When I arrived at Live In Fitness, I used 3 key guidelines to setting my goal.

1. My goal had to be REALISTIC.
Last week I lost EIGHT POUNDS, the most I've lost since I've been here. Sure, I'm working out every single day and I'm on a controlled eating plan, but is losing that much every week realistic? HECK NO. There are so many things you have to consider including your body type, diet, and the amount of activity you do each day. Set goals that are attainable and don't set yourself up for failure!

2. You have to set MEASURABLE goals. 
Most of the people that have emailed me say they want to lose weight. My question for them is HOW?? If you don't set specific and measurable goals to get there, you are going to be sitting around a year from now wondering why you didn't hit your goal of "losing weight." Here at Live In Fitness I set the goal of working REALLY hard on Monday, Wednesday, Friday by doing a class every hour offered. On Tuesdays and Thursday, I usually take an hour off to walk on the beach or clear my head. Maybe your goal at home is just to walk an hour every day, play basketball at the center once a week, or to drink a gallon of water every day! If you set small specific goals, I promise you will see success in your overall goals!

The good ole motivational jug :)

3. REWARD yourself.
What fun is weight loss if you don't get presents along the way? If you are successful, TREAT YO SELF. Buy a new outfit every 20 pounds or get a mani pedi every 10. Good things come to those who show their body love!

I know it sounds easy but it can be hard! Keep a journal and document how you do every week. That has really helped me. Another thing that has helped me is telling everyone and keeping this blog. When you have people holding you accountable you will be so much better at following through!

The goal I ended up setting for myself is to lose FIVE pounds a week while I am here at Live In Fitness. My sister gets married on June 6th and my goal is to lose ONE HUNDRED POUNDS by her wedding!

My sweet sister is getting married!

I am reaching these goals by keeping my mind clear and attending life coaching sessions each week.
I am playing sports like water polo and basketball three times a week.
I have signed up for a 5K and am practicing interval running twice a week.
I am taking care of my body by getting massages and icing my knees.

My goals so far have gone great, in 5 weeks I lost 31 pounds which means I'm 6 ahead! Tomorrow I will weigh in again.

I can't wait to hear back about YOUR success and what you are doing to reach your goals!!!

Set your goals high and don't stop till you get there :)

- E

To Those Who Quit

One of the hardest things I’ve been faced with here at Live In Fitness is watching people leave. We are a close-knit community and after spending day in and day out with someone for two or more weeks, it’s tough to see them go.

What’s even harder is waking up one day and someone being gone. This has happened to me twice so far and unfortunately it’ll probably happen again.

This program is difficult. The classes are hard and there is a sense of camaraderie formed by making it through each and every day. The other clients here quickly become your brothers, your sisters, and your team. We are all in the same boat and all make the decision to show up each morning.

There are some mornings I wake up and wish I was at home where I could lay in bed and have no one hold me accountable. But each and every one of those mornings I drag myself out of bed and over to the studio. It breaks my heart when I get there and find out someone else didn't make that same choice. When someone makes up his or her mind that it’s too much, not worth it, and decides to go home.

When my friend left, she didn't even tell me. I guess it’s embarrassing to quit, but in the back of mind I wish I could have done something or encouraged her to stay. That Monday morning, she’d had a bad weigh in, and gained a pound. I can’t imagine how frustrating that would be, especially after all the work that we do here. At the same time, I wish I could have said something, anything, to comfort her in that time. It still haunts me weeks later. 

The second guy that left, really, really, really, needed to be here. If he had taken advantage of this program and performed to his full potential, his life would have been changed. The people that are hardest to see go, are the ones that need it the most.

I wish it wasn't true, but quitting is not a foreign idea to me. People used to tell me that I was really good at starting things, but awful at finishing them. I quit tennis, I quit lacrosse, I quit school at one point, and I’ve definitely quit weightloss.

Whether it’s quitting a weightloss program, a sports team, or something else in your life, I know there will be regret and second guessing.

If I can leave you with anything, it’s that it’s not too late. I’ve decided that this program is MY last resort, but it doesn't have to be yours. Find a program and stick to it. You WILL see results. You don't have to wait for the New Year or even a Monday. The beauty of changing your life, is you get to decide when, what, and how.

“It only takes one person to change your life. YOU.”

5 Weightloss Tips From ME!

Hey everyone!

I have been so encouraged by the amount of support I’ve gotten from each and every one of you. The Weigh has reached a whole new level during this journey and has gained an entire new audience. I love it! I hope y’all have been inspired by my story. I have felt your comfort during my lows and your celebrations during my highs! But the journey has only begun.

Over the last few weeks I have gotten emails from some of you on your own journey. I’m so proud of those of you who have taken time in their lives to better yourselves and become a healthier you! Y’all have asked for “tips and secrets” and I’ve put a lot of thought into how I want to answer you all.

Firstly, I am nowhere near an expert on all of this. In fact, I’m in the same boat (or worse) as most of you! But I am taking in as much info as I can and I will try to help in every way possible! I’m also going to try to get one of my coaches to do a guest post with some workout tips. No promises, but I’ll see what I can do!

However, when you work out 6 days a week, 6 hours a day, with some of the best coaches around, you pick up a few things! So this is what I’ll leave you with:

#1 – STRETCH.

Here at Live In Fitness, we start every day and end every day with a 20-30min stretch. Honestly, I don't know where I’d be without it. The importance in stretching is really to prevent injury, but no matter where you are in your fitness journey, being mobile is so important! As a competitive weightlifter, stretching has always been a part of my routine, but some days I neglected to do it. Learn it’s importance and put it to practice!

#2 – Don't do it alone!

OK, I know what you’re thinking. “How do I find people to workout with? My friends are already in shape. I don’t know anyone at my gym.” Or even worse, “I’m too embarrassed to go to the gym!”

I get that. I get all of that. After highschool when I gained so much of my weight, I was embarrassed to try new things. But I knew I had to change, so I just jumped in. You all know the rest… CrossFit. There are things I love about it and areas I don't agree with, but the community is undeniably the best out there. If you need a support system, it’s there waiting for you. If you don't want to try CrossFit, find a trainer. My coaches here believe in me on the days I don't even believe in myself. Sure, you can try it alone, but you don't need to!

#3 – Switch it up!

So you like to run? That’s cool… But what else do you do? I’m a firm believer in constantly changing up my routine. When I arrived at Live In Fitness, I used the elliptical every single day, and it kicked my ass! 5 weeks later, I’m kind of a pro! So I switched over to the stair master and even sometimes the treadmill. If you are a member at a gym that has classes, try something new! Water aerobics? Zumba? They’re all great!

#4 - Working out doesn't matter if you're not eating right.

I feel like I'll devote an entire post to nutrition and what we do here at Live In Fitness. But I want to throw it out there that the way you eat is so flipping important. Yes, you heard that right. Me, the girl that used to eat fast food every single day is starting to believe it. I know finding the "right diet" can be overwhelming, but if I can pass on one tip that I've learned, it's to just eat clean. Eliminate cokes and pops from your day, don't buy any fast food, and don't eat anything that comes out of a box. I can hear you all now... "It's easier said than done." Believe me, I know. Which brings me to my next tip....

#5 - Find out WHY you eat.

Most people don't only eat when they're hungry. They eat when they are bored, sad, socializing, etc. If its something you can control on your own, make a mental note and when you go for that bag of chips, ask yourself if you're truly hungry. For me it was much more emotional than that. For me fast food was my boyfriend. It comforted me when I was sad and made me happy every other day. It was about my self image, and self care. If you have a food addiction or are emotionally attached to food, talk to someone about it. Journal about it. Get help! It's not embarrassing, it's moving forward. 

Bonus - THERE IS NO MAGIC SECRET.

You get what you put into it. 

"Success isn't owned. It's leased. And rent is due every day."

- E

1 Month Progress Photos!

These are my 1 month progress pictures!! I'll be honest, most of the day I was disappointed about them. I didn't feel like I could see much progress outside of a good bit of sun! But taking into consideration that 23lbs is only 15% of what I need to lose, it may take more time to see changes! I can definitely see the difference in the way my clothes fit and how I overall feel. So I'm happy with that! 

As promised, here they are!

Will have more to share in another month! Thank you for the support and you can always keep track of my journey here at The Weigh!

Strive for progress, not perfection.
-E

An Uphill Battle

Last time I posted I felt like I was on top of the world. The days were long and hard but everything was going right. I was doing new things, I was experiencing every little piece the program had to offer, and I was losing the weight.

It wasn't until the middle of week 3 that it hit me. This will ALWAYS be hard. Weight will always be an issue for me. And I will be here at least three more months.

Day in and day out we work out. Our coaches tell us when to be at meals and when to go to classes. And to be 100% honest, it is frustrating and it is exhausting.

I found it upsetting that I couldn't keep the momentum I had in the first two weeks. It's like my mind wants to keep moving, but my body can't always keep up.

A few days ago, I decided enough is enough. I HAVE to give this everything I have. Right now, this is my job. It's my job to show up and be an athlete. I look back on my days at CrossFit and think about the fun I found in working out and made a promise to myself that I would try to find that passion again.

I want to be here more than anything. I want to be healthy. I want to lose weight. I want to fit on roller coasters. Go on dates with cute guys. Ride on airplanes without seatbelt extenders. Go up the stairs without being out of breath. These are the things I've begun to remind myself of every. single. day.

So I had to come up with a game plan. How to get to my goals and still keep a piece of mind. Today I spoke with Coach AJ, who I trust 100% to tell me how I'm doing along the way. I just needed to express how much I want to be here and figure out how to optimize each week and stay healthy.

He was so encouraging and really helped me realize that I can get so much out of this program. He recommended me really pushing hard Monday, Wednesday, and Friday, while taking it a little easier on Tuesday and Thursday. So that is what I HAVE to do to stay in this for the long haul. The thing I appreciated the most out of our conversation was him telling me that he'd let me know when I'm not working to my full potential, because that is the kind of accountability I need! Some days it's easy to go through the motions and not be mentally present.

The last week and a half have made me realize this is an uphill battle, each day is going to be hard, and I need to constantly remind myself what I want out of this experience.

I'm surrounded by a huge support system here at Live In Fitness and I know I can do this. I'm sure of one thing, I'm in it to win it!!! (Or lose it)

Thanks for sticking with me through thick and thin. Over 100 posts and you're still with me! When everything seems like an uphill battle, think of the view from the top!!!
- E