Today I start my first of a series of  blogs called: When I grow up.

 When I grow up I would like to be a Fitness Competitor.

Meet Carrie Simmons, I.F.B.B. Pro Fitness competitor, aerialist, personal trainer and coach. When I have a question about training I usually e-mail Carrie. Since she is surrounded by serious fitness folks I know if she doesn’t know the answer, she will find it for me.  Carrie moved from Conshohocken, PA to LA to pursue her dream of becoming a fitness professional.  I spoke to Carrie recently…….

Q- When did you start working out?

A- I started training when I was 23. I was dating a National level BBer who dragged me kicking and screaming to the gym.

Q- How old were you and what was the first competition you entered?

A – I was 26 I think. It was a regional Ms. Fitness USA competition.

Q- How did you do? What one thing did you learn from this first competition that stayed  with you and made you prepare better for the next show? 

A- I think I was like second to last… LMAO! I learned to diet more than 4 weeks for a show and don’t carb up on Frosted Flakes!!!!!

Q- You turned pro in what year and how many years after your first competition?

A- Turned pro in 2009, 12 years after starting.

Q-That’s a long time. Did you ever want to quit?

Hell YEAH. They weren’t 12 continuous years, I’d get fed up and take some time off, then the itch would come back

Q- What was the name of the competition and how did it feel to get your pro card? 

A- It was the NPC Team Universe in NYC. It was AWESOME!

Q- What is your biggest struggle to stay  in top shape?  

A-  DIETING!!!!!!

Q- When you are not competing are you still strict with your diet and exercise?

A- I’m still strict, but more reasonable. I’ll eat a wider variety of foods.

Q- What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat? 

A- BCAAs and glutamine afterwards for recover and I like a pre workout supplement  that has no caffeine and sometimes caffeine for a kick.

Q- How do you deal with cravings for junk foods, sweets and salty food? I crave chocolate all the time. I have no willpower for this. It literally cannot be in my house in any form. 

A-  I do the same thing… I don’t keep it in the house!

Q- When I first saw you at Superfit gym when you still lived in Philadelphia I was so intimidated by you.  I am sure that most women are, but how do the men in the gym react to you? Intimidated? Jealous?  Impressed?  

A- LMAO!!!! YOU intimidated me! I remember saying to Greg, (owner of SuperFit Gym) “Wow does she always stay in that kind of shape??” I get a mix of reactions, mostly positive.

Q – What is the best compliment you have ever received? 

A- Probably when a woman tells me she wants  to look like me.

Q – I was in a club at the Jersey Shore (Yo)  and some little guy told me I was too big  and that it wasn’t feminine or sexy.  I’m not even that big.  Do people say stuff like that to you? 

A- I’ve gotten it before. My response is usually “f**k off” I look this way for me. I like it and that’s all that really matters.  I lucked out and found a great guy who likes it too.

Q- How do you deal with all the beautiful people in California (LA) who buy their appearance?

A- That great guy I found lives in LA. Yes, there are plenty of folks who have been surgically altered here, but there are a lot  more who spend hours in the gym just like us.

Q- Tell me the difference between people in an East Coast Gym and a West Coast Gym. 

A – I think the East coast guys are more “meat head”… more concerned with strength and muscle size not necessarily leanness. The west coast boys are all about being lean and pretty.  As for the girls, there are more ladies in the gyms on the west coast for certain.

Q- Please describe your normal diet. What do you eat on  a typical day to stay in shape. 

A- That’s easy it’s pretty much the same all year! Differences between off-season and contest prep are the types of proteins and the amount of carbs I eat.

Meal 1 – shake and oatmeal

Meal 2 – oatmeal and egg whites

Meal 3 – protein, carb, veggies

Meal 4 – protein, carb, veggies

Meal 5  – Post workout shake

Meal 6 – protein, carb

Meal 7 – protein

Q – “Carbs”, I can’t stand when my clients don’t eat any carbs and don’t understand the  good carb/ bad carb rule. Do you eat carbs? 

A – YUP!

Q – What guidelines do you recommend for daily protein intake? 

A- I’m of the 1.5-2g per lb. of body weight. The higher end of that being for quality muscle gaining.

Q – When you are not competing are you still strict with your diet and exercise? Because sometimes I see a post and your eating at a burger place or some other joint and I am saying no way is Carrie eating that crap. 

A – LMAO!!! Are you referring to my trips to the cheesecake factory and the Counter (awesome burger shop in LA)???? Hey, I love food. But even when I diet for a show, I get one cheat meal a week. I take it on a Saturday or Sunday so Michael and I can have somewhat of a “normal” time out. But even if it’s not a cheat meal,  the places we eat out at in LA don’t look at you like you’ve got 2 heads when you ask for something grilled, or without butter or dressing on the side. That’s another thing I like about the West coast, it’s way more health conscious than the East coast. I ask for my food prepared a special way and stuff on the side.  Back home  in Philly it would come with a heaping serving of spit.

When I order my boyfriend cringes, especially when I say “write this down” . He says, you forget to tell them no tomatoes and extra spit please. lol 

Q- What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.) Currently  I’m hitting everything 2x a week

Answer

Mon – legs (quad specific, some ham)

Tue – back and biceps (heavy movements)

Wed – chest, shoulder triceps (chest and triceps specific)

Thu – legs (ham specific, some quad)

Fri – back and biceps (light and detailing)

Sat – chest, shoulder triceps (shoulder specific – military presses etc)

Cardio right now is treadmill mostly. Early AM empty stomach before work (lifting is at night after work)

Q – Six pack abs. Made in the kitchen or in the gym?  

A – Some gym, mostly kitchen!

Q – Do you train everyday? 

A- Sunday right now is off, but I wind up going to dance class.

Q – What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change:

1. Set goals. Whether it’s a competition, some party you want to look good for, your birthday…
2. Track what you eat… FOR REAL. Every bite. Most folks don’t realize how much they really consume.
3. Find a work out that’s fun. You hate weights? Try rock climbing. Hate the treadmill? Take a Zumba class
4. If you fall off the wagon, jump right back on. Don’t give in to the “screw it, I already messed up, may as well keep going” pitfall.
5. Surround yourself with positive people who will support your efforts

Q -What do you consider to be your strong points as a competitor?

A -With fitness, we have 2 rounds – physique and routine. Physique is definitely my stronger.

Q – What body part is the hardest for you to train? 

A – Legs are hard, but I love training them.

Q – Do you measure your body fat on a regular basis? Weigh your self everyday?

A – I don’t get my BF tested. Those handheld gadgets and home scales are always off. I had it done a few years back at a training facility. I measure my bf by how many striations, muscle fibers and veins I see. Weight I do once a week but only when I’m in contest mode.

Q – Who do you look to in the fitness industry for inspiration? 

A- One of my really good friends, IFBB Pro Fitness competitor Tracey Greenwood. She’s a PhD and a college professor. She retired from competition as one of the top girls of all time. She has a great work ethic and balance of fitness and work. She also helps to rescue dogs. (She also from the East coast! DE)

Q -What is the #1 thing you like about being into fitness?

A- How working out makes me look. I’ll admit it, I’m vain.

Q -Don’t you think you either have to be vain or insecure to be this dedicated?  I hate to admit this but I think personally my insecurities push me.

A- I think everyone is a little of both, its just how you let those 2 shape you and control you. We use ours to shape these physiques; someone else may allow the insecurities to drive tem to overeat…

Q – Coolest person you ever met? -

A – Randy Couture

Q – Person you’d love to meet? 

A – George St. Pierre

Q – If you could work out with one famous person who would that be.

A -  George St. Pierre

Q -You and your boyfriend are both in amazing shape. Could you ever date a regular guy.  You know what I mean. Mike is huge.

A – I couldn’t date anyone that doesn’t work out. They don’t have to be a BBer, but they need to train. I spend most of my free time in some sort of workout facility – be it lifting, gymnastics, dance, aerial. If that person didn’t work out, I’d never see them!

Q – Your also an aerialist. Explain to me what that is?

A – Think Cirque du Soleil. I perform on rope, trapeze, silks and hoop.

Q – I hate the age thing. I find myself at the gym busting my ass more. Wish I could turn back the years with each rep. How do you deal with the age thing.  Do you find that the older you get the harder it is to stay in shape, keep your muscle definition, stay lean? 

A – Honestly, not yet. I’ll be 40 in April and I’ve never looked better. I know it’s gonna catch me one day, but today ain’t that day!

Q – Recently someone I know posted on her Facebook that women over the age of 30 shouldn’t wear just jog bras when working out.  I of course had to comment why not? I am one of those gals that does wear a just a sports bra.  I was bombarded by a slew of women  who agreed with the poster.  Should a woman over a certain age not wear a bikini, a sports bra, etc.  Your thoughts? 

A -  If you look good, rock it. She was probably mad because SHE can’t wear one.

Q – Most girls look in the mirror and say “I hate my …..”  or “I wish I was…..” What does Carrie say? 

A – I don’t like my calves. Unfortunately, they’re genetic so I am stuck with them. But I’m ok with everything else right now. Butt could be tighter…

Complete these sentences: 

 When I grow up I want to be ……. I refuse to grow up!

If I could switch bodies with one person it would be…… No one. 

If chocolate chip cookies were fat-free and calorie free I would eat it all the time. 

I am scared of  failure.

Q – What’s one sport or event you wish you could do? (like  a triathlon, tennis, golf, etc.) 

A – Gymnastics.

Q – Favorite body part  on a guy (keep it clean) lol. 

A – LMAO!!!!! It depends, I love nice thick pecs and cannonball shoulders, but they gotta have legs too.

Q – There is a saying that I love it’s  “STRONG WOMEN ONLY INTIMIDATE WEAK MEN.”  True?

A – Weak mentally!

Carrie lives in Marina Del Rey, California and works as a Creative Director for a Personal Care Manufacturer.  If you are interested in training with Carrie or taking an Aerial class, or have a question for her  you can contact her at www.carrie-simmons.com or carrie@carrie-simmons.com. You can also find Carrie on Facebook at: http://www.facebook.com/pages/Carrie-Simmons-IFBB-ProAerialist/159354270759333  and on twitter http://twitter.com/IFBBProCarrie.

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This has been a great year for me as a personal trainer. Not because I saw significant gains in my income but because I saw big changes in everyone’s dedication to their own fitness goals.  Take this December that just ended.  Past years were full of less committed clients and cancellations for various reasons, such as  shopping and parties.  But this past December was different in a good way.  There weren’t any poor excuses.   If anything I had the opposite. Clients were asking “Hey Hope do you have another day  for me this week I need to squeeze in an extra  workout.” People were more aware of the holiday pounds that usually creep on, and knowing this fact chose to make their exercise a priority over eating, drinking and shopping.

This past year I met  many new clients, each with their own individual goals. Many wanted to lose weight, build muscle and some just needed a new routine. Usually when  someone comes to me with their wish list, I explain that THEY will have to work on their own as well. I’m going to give you homework, and a plan that you must follow in order for your goals to be achieved. My  brides to be this year were the best. Ladies you put the “buff” in bride. Nothing makes me smile more than the pictures you send to me in your wedding gowns flexing!  It truly was a “WOW” year.  I loved, loved, loved seeing someone walking around the gym closely following the workout that I had  emailed to them. I always look forward to the e-mails and texts that say I ran this, I took this class, I went to the gym and I did this, I ate this, I didn’t eat that and by far my most favorite was “I finished my first race”.  An amazing year of clients who took their first spin class or did their first 5/10K’s, group bike rides and races.  Never when someone told me they were doing a race or a ride did I ever doubt that they would finish. In my mind when they signed up they were already winners because aside from becoming stronger physically, they became more confident with themselves overall. I waited for the text and email messages that told me you finished, and felt the joyful emotion in your words.  Smiley face was really you smiling!  I felt like a proud momma!

I had my share of “I don’t feel well” and I’‘m gonna vomit”, and I’ve driven clients home and I have held hair back away from the tears. Oh yes the tears! Usually I can see this coming. For some reason this is a common occurence for me. The internal pain that surfaces has become something that I am usually good at detecting within the first few training sessions.  I found the most common reason for the tears is the lack of one’s ability to believe in themselves, that they are worth this! That they are strong enough to do this! That it’s ok to be dedicated to YOU! That no, it’s not selfish to take 1 hour a day to workout and be healthy. You’ll still be a great wife, a great mom, a good employee and a good friend.  The battle inside has to be tackled before the battle outside can be won.

2011 was also the year I started a Facebook page called MotivateHopeStrength. This “page” was some little idea I had planned on using to motivate my own clients.  Less than a year in the works and this page now over 7000 fans and has become a source of inspiration and motivation to many. The daily posts, quotes, sayings, and pictures are all things that inspire me, so I pass them on. I love the comments and the  “likes”! I love knowing that someone is driven to go exercise or lose weight because of something that l posted.  What I love most about this page is that many people write to me, telling me the amazing things that they are doing and the battles that they are striving and dedicated to overcoming. Some have been inspired to lose weight, some to run races, marathons, triathlon. Some even battle a sickness such as cancer, and along with that fight continue to  do their best to say positive and be productive. I have even been fortunate to train clients  that have contacted me thru this Facebook page!

Looking back on 2011 I did see a common thread among all my clients. I saw weight go up and go down, but I rarely saw anyone fall down and not get back up. There were no quitters!  Don’t get me wrong. I may no longer be training someone but I am still their trainer. I still care. I’m still here for some motivation and at times, accountability.  But now they are doing it for themselves, by themselves.  Coming to the gym, coming to spin class, going for a daily run, and just plain working out and still letting me know with a smile, a text or email.

So hears to you 2011, time to say goodbye.  I look forward to a new year and the many new people who I will meet that will inspire me!

A happy and heathy new year to all!

Hope

Certified Personal Trainer

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]]> http://hopenagy.wordpress.com/2012/01/01/heres-to-you/feed/ 0 hopenagy Happy New Year, Hope http://hopenagy.wordpress.com/2011/11/06/friends-from-the-gym/ http://hopenagy.wordpress.com/2011/11/06/friends-from-the-gym/#comments Sun, 06 Nov 2011 10:30:07 +0000 Hope Nagy http://hopenagy.wordpress.com/?p=554 ]]>

I always tell my daughters to get themselves a few, very good friends. The “good friends” will be there when you need them, in good times and in bad. We all have best friends, but some of us have other friends that we see several times a week. We don’t know where they live, don’t have their cell phone numbers, don’t work with them, and they don’t know what we look like without messy hair and without work out clothes on. They are called GYM FRIENDS. If you’ve been a member of a gym for several years and have stuck to the same schedule, chances are you have acquired some gym buddies. Go away for a week and when you come back they ask, “where have you been?”  Chances are you see these people more than you see your actual besties. They are the ones who notice that you’ve changed your hair color, got new sneakers, lost weight, give you a spot and notice you’ve gotten stronger …. and they are also the ones who sometimes notice when something is different about you… be it something good or something bad. I have worked long enough in a gym to spot someone who is newly pregnant, got fired, having an affair, had a boob job, is getting married or is getting a divorce.

Some  friends you meet in classes at the gym. They may save you a spot because they want to hear how your date went, if your kid got accepted to a college, how the new baby/puppy is, what chapter your up to in the book they recommended, etc. Sometimes it’s your gym friend who you share more intimate secrets with than your best friend. They know who you call “hot guy” or “hot gal” at the gym, who “sweaty man” is, etc.  They are less likely to judge you, criticize you, or lecture you. Sometimes if your lucky the  person moves up from being just a just a gym friend, and they become a real friend in your personal circle of friends. I have watched and been part of groups of gym friends who socialize outside of the smelly gym.  I have done races with gym friends, cookouts and holiday get togethers.  Some of the best times in my life were doing adventure and bike races with gym friends. Sometimes your circle of friends is made of people you met at the gym. Be it either way I have been fortunate to have some terrific people I have met at the gym become friends  in my personal life as well.

A dear friend once told me that when tragedy in your life hits this is when you find out who your “real” friends are.  Years ago when my wall came crumbling down I did everything in my life to hold it together while still going to work at the gym. But as much as I thought I was still projecting my tough girl facade, it was my gym friends and clients who saw otherwise. The weight-loss, and the always chatty Hope wasn’t blabbing away, and the banter I shared between members and gym friends, which usually included ribbing (sarcasm), wasn’t happening. What amazed me is that these people, some whose names I didn’t even know, knew more about me from my appearance and demeanor than did my own parents. What amazed me even more was the kindness that came from clients, and gym friends. I’m talking sincere kindness, down to dropping off food, watching my kids, and even asking me if I needed any money. Crazy huh? Could it really be true that some of my gym friends were there for me more than my so-called “longest and dearest friends”? Sad to say the answer was yes.  I don’t discredit my “real friends” for not being there, I think that my gym friends see me more often and saw a Hope that my  friends and sadly my own parents just weren’t seeing. I couldn’t hide behind a phone call and say “I’m fine.”  I wasn’t and it showed.

So if you belong to a gym you probably understand where I’m coming from. It doesn’t mean that I think you should go to the gym and chat away. You’re there to get a job done. But sometimes a gym friend provides  motivation to get you to the gym, keep you at the gym or work harder at the gym.  Could be a FB message about seeing you later at the club,  the girl you see everyday  working out harder than you, or the “hey dude can you give me spot?” When I’m working out I wear an invisible  sign that says “don’t talk to me!”, but a smile or a nod is sometimes all that is needed to just say hi. Compliments are thrown more at the gym by total strangers than sometimes are own families. The occasional you lost weight, you’re looking ripped, your running has really improved are things I hear  members saying all the time.  I love to throw  compliments to people when I notice someone who is working their ass off,  especially if they are losing weight. I usually get back a thank you that silently says thanks for noticing. How can I not notice my friend, I see you everyday at 5:30am.

In the first  chapter of my life I often said I don’t need more friends I have enough, however my motto for chapter two is that you can never have enough friends, as they all have different roles in your life. Over 5 years ago when I thought I had a few good friends I soon realized that I have more than a few, and in a few different places. I might never know what they truly look like showered and dressed, but it doesn’t matter. To me I have been shown their most important muscle that is hidden ….their heart.

Now get to the gym and make a new friend.

I write this blog today to say thank you to many but especially to Trish Murnane who 5 years ago when she was in school to become a teacher and was working the front desk at the gym,  saw some lady who worked at the gym who she barely knew, with 2 small kids and said, “Hey, do you need any help with your kids?”  Going over and above in the helping with the kids and dog department, I shared with her my tears and yes, some of my biggest secrets than my besties will never know.  Once some chick who worked the front desk…now one of my dearest friends.

P.S. I also met my BF (boyfriend/best friend at the gym). Never ever talked to me……cute story for another time.

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Often as a personal trainer I get the all too familiar phone call in which the woman on the line starts by saying “I just had a baby and Iʼm looking to get in shape and lose weight.” Oh really? “How many months ago did you give birth?” The response is usually somewhere between 13-18 months. “So did I, 204 months ago.” I reply. Thatʼs 17 years ago if you do the math folks. Yep 17 years ago, I gained 59lbs of pregnancy weight, topping out at 184lbs, had a 9lb baby, and left the hospital in my stained maternity clothes weighing 1lb more than when I wobbled in. No, I wasnʼt holding the baby when I when I stepped onto the hospital scale, it wasn’t broken, and no one was being funny and stepping on the back.  Needless to say, I didnʼt leave the hospital in my loose-fit GAP jeans and cute t-shirt I had pre-packed months prior in my “ready for the hospital bag” that sat at the door.

Is there a cut off to the amount of months one can use as an excuse as to why they haven’t lost their baby weight? Is breast-feeding a reason, or an excuse for not exercising.  Plenty of information on this suggests that exercise isnʼt thought to have any adverse effects on breast milk.  But yet it will keep a woman from even moderately exercising until she stops breast-feeding.  There really are very few acceptable reasons for keeping a new mom, or any mom, from exercising.

Excuses usually range from people being too busy with their kids, work, lack of a babysitter, and lack of time. What if I told you that taking 1 hour a day for yourself is only 4% of the entire day? There are too many good benefits to be had by exercising, such as improving your cardiovascular fitness, muscle strength, strengthening abdominal muscles, increasing your energy level, relieving stress, and building stronger bones, not to mention preventing sickness and diseases.  When you became a mom you promised to take care of your child, but the other promise should have been to take care of yourself for that child.  Too many times we moms forget that the greatest gift you can give your child is a healthy you.  So the time to start if you haven’t already is today.  Not tomorrow because tomorrow is not a day of the week.

Getting Started

Set a goal.  Not a giant one.  One that is achievable.  Like this week “I will exercise two times.” Each week set a new goal.  Often goals are a set up for failure because they are too big and unattainable at the beginning.  Baby steps see bigger leaps.  Choose an exercise you will enjoy. Walking, jogging, dancing, or join a gym where you can either use the machines, take a class or hire a personal trainer.  Find a friend and swap baby watching while you each exercise or a gym that has childcare.

Motivation is the key so find something that motivates you.  Write it down. Make an appointment with yourself.  Canʼt leave the house?  Get some light weights and an exercise DVD.  The babies nap and the dishes and laundry can wait.  Got to go to work? Get up an hour earlier. No one ever says that they regretted exercising when itʼs over. Just ask all the crazy people at the gym at 5am I see each morning.

So whether your child is 1 month old, or 204 months old, it is never too late to start an exercise program, and itʼs never too late to change your diet.  By the way, my mother told me I would never lose that baby weight 17 years ago.  So I proved her wrong.  Go ahead be selfish take that 4%.  You deserve it, and get started today.  Youʼll feel great, look great, and be a great mom too.  You Made a Kid….Not an Excuse!

and….Check out Hope on PhillyHealthWatch. Philly new on-line fitness magazine at http://phillyhealthwatch.com/category/fitness-2/fitness-for-moms/

This WAS me while I was pregnant!

This is me and my 204 month old Madison Celebrating her 17th Birthday this year.

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Check out Hope on PhillyHealthWatch. Philly new on-line fitness magazine at http://phillyhealthwatch.com/category/fitness-2/fitness-for-moms/

Coming in October’s Issue of PhillyHealthWatch “GOT SOUP”

We’re exercising with soup cans.

Tell me it’s not Labor Day weekend already. To me this marks the conclusion of summer.  Weekends to the Jersey Shore  are over.  Running on the boardwalk, riding my rusty bike everywhere, working out at Island Fitness with Pauly D and Ronnie look-a-likes. Done! Soon the tan will fade, the tank tops, shorts and bathing suits will be packed away till next summer. Flip Flops will be replaced with boots and before we know it leaves are falling and we have bulky coats on.  Once we start layering on the clothes we’re less conscious about our bodies. Less accountable for what we eat. Less likely to exercise. Think back to the spring when you turned it up at the gym, or you started to diet for the summer because you thought, UGH I have to put on a bathing suit! What motivated you then? I know when the guys at the gym are getting in shape to hit the beach. They all of a sudden start wiping their faces with their shirts so they can get a glimpse of their abs in the mirrors. My clients start saying… “can we do more abs?”  People start cutting their carbs. It’s amazing to see people go full throttle. Why can’t you keep that intense energy and will power all year long?

It’s important  to stay consistent with your workout and healthy eating habits, because it’s healthier for you to keep your weight consistent.  YoYo dieting is a term often used for this gain and loose pattern. As you age your metabolism slows down so that 5-10lbs that used to be easy to get off might be harder next year.  Not to mention you run the risk for certain health problems. These include high blood pressure, high cholesterol and gallbladder disease. And STRETCH MARKS.  You heard me ladies and gentlemen I said stretch marks. Both genders get them.

While my flip flops stay handy all year long it’s my sneakers that need to possess the same power, speed, motivation an desire that they did in the spring.  You need to not sleep in because it’s dark out in the am, or skip your run because it’s cold out, or bag the gym for the mall. You need to make this the priority it was a few months ago. The season can change but the reason has to stay,  because this is what motivated you.  While warm weather offers more options than being stuck in a smelly gym, fall offers great weather for biking, running and walking.  It’s my favorite time to mountain bike.  And just  like the laundry that you do,  the tanning we can all do without , the “G” as for Gym (or whatever your fitness thing is) has to be done too. The season can change but the reason has to stay because this is what motivated you. It was the want, the need to look and feel good. Don’t fall off your fitness routine this fall.

I am not a runner. I don’t say I’m a runner. Don’t pretend to be a runner. Hate every minute of running. But occasionally I run because it challenges me and give’s me a cardio workout that doesn’t have my ass on a bike saddle.  I look for excuses not to run. My bad knee, taught too many spin classes this week, too hot, what if I have to go to the bathroom, etc. I will always find an excuse.  Yes people I am a hypocrite because I am a total NO EXCUSE trainer. I hate the excuses  I hear as to why someone couldn’t workout this week. Trust me, there are people far busier than you finding time.

Some of my clients run. Run far better then I can.  If a new client tells me she can’t run, I usually get them running in a short matter of time. It’s great for losing weight.  Not having a good excuse today, I headed to the boardwalk to  go for a run. Ugh, run? Let’s call it more like a jog. Knee felt great, had great tunes on the ipod, bathrooms along the AC boardwalk, sun was shining.  I laced up the sneaks and in the sweltering heat I headed towards Atlantic City. My turning point, not Trump Casino as usual, but “Its Sugar”, a candy store in the pier across from Trump.  Why? Because I always run to Trump and back, but the other day  a client said she rides her bike to “ITS SUGAR”.  I said most people refer to the Casino’s as landmarks, you referered to a candy store.   Even your landmark is fattening.

With each  pounding motion forward I am  conviced that the boardwalk is actually shaking since I run like a 5 ton  elephant. Linkin Park’s song “Breaking the Habit” blasting in one ear, I’m passing walkers, I’m passing slow joggers, I’m passing the cigarette smokers, cell phone talkers, motorized wheel chairs  and the losers from the casinos walking home in last nights clothes.  I’m dripping with sweat,my non coordinated outfit is soaked i’ve got  sunscreen buring my eyes but I’m giving the little head nod to the people running the opposite way. I’m feeling great!  Then BOOM passing on my left, gliding like a gizzelle, a beautiful blonde in her beautiful  white running outfit looking like an athlete right out of  a Nike ad smokes by me.  In a matter of seconds this chick gets smaller and smaller in my eye sight.  I lost her but not my motivation to press on. No matter how miserable and disgustingly sweaty I look, no matter how much I really  hate running , I always say to myself  “You will never regret doing this but you’ll regret not doing this ” and  ”Nobody wants a chubby trainer” I also know that I can do some cheating tonight and eat pizza. Oh yeah! The pizza pulls me! Go forth  sweaty Hope!

I have never heard anyone leave the gym or a training and say that they regreted coming to workout. I have, on the other hand been greeted with “ I was going to cancel on you, but…..”  But what?  I love when we are done and my client says, “I’m so glad I didn’t cancel.“ Of course you are glad.  It’s so easy to find and excuse not to exercise. Imagine if one day if someone or something took that ability away from you. A horrible thought but always a possibility. If you hold the key to being healthier why would anyone not use it. You not too young that it doesn’t matter yet and you are never to old to start. That’s why no matter what, just make that effort  to get to the gym, to lace up your sneaks, to get to that class, or that training. Even a bad workout is better than no workout.  Oprah said it best  when referring to exercising. She said “I hated it today and I will hate it again tomorrow, but I do it anyway.” Do it anyway. You will not regret it.

The greatest one of all is staring right at you

Magic Mirror Mirror on the Wall 

The horror of trying on bathing suits. For some women the bathing suit progression advances with age. Bikini, tankini, tankini with skirted bottom, whole piece and then before you know it you’re sitting on the lounge chair in a skort and shirt. Now if you have a “magic mirror” it’s a different story. We all have a friend who has a magic mirror. It sees no flaws. No matter what, they love what they see. No matter how big they are if it comes in their size then obviously it was meant to be worn by THEM. I often wonder where do I purchase a magic mirror. There were none in my house growing up. I didn’t grow up with Mommy Dearest but the compliments weren’t being thrown around all the time either. My mom was a straight shooter. If you looked like an idiot she told you so. If you wanted to do something and she thought you’d fail she’d say don’t waste your time. So I grew up with a pixie haircut, looking like David Cassidy and I went against my mom’s advice most of the time an attempted things that at times I failed at. We all have certain things that trigger our motivation. I sometimes think that not having a magic mirror or a mom that thought I was flawless made me a stronger woman and at times made me push myself. Example and yes this is true. I gained 60lbs with each pregnancy. 59lb’s to be exact with my second. My mother looked at me during my first pregnancy and didn’t say “you’re beautiful pregnant”. Instead I got “you’ll never lose all that weight.” Huh? I’ll show her. And well let’s just say I lost the weight. But what motivated me, her comment? Probably. Was that a bad thing? For me, probably not. That’s how I am driven. Do I look in my mirror and see things I want to make better? I will not lie. Absolutely.

As an adult I know that in my life no boss ever yelled at me “good try” or “you’re perfect just the way your are”. There are no magic mirrors in the real world. Hard work produces results. I have two teenage daughters. Do I tell them they are beautiful? Yes. Do I tell them stop eating shit you’re gonna get fat. YES. Do I have magic mirrors in my house for my girls? No. I want them to grow up to be strong, independent women. With drive and the motivation to always seek more, to do more, and to be more. But to do this because they are self motivated, not mommy motivated. When my daughter comes home from lacrosse and says the coach is mean and yelled at me, I tell her great, get upset when the coach isn’t yelling at you. When the ability to obtain better results stops, you’ve lost the motivation, the desire. You’ve settled. Don’t ever settle.

Look in the mirror but don’t seek “magic” seek the motivation from the person staring back at you to push yourself. Don’t say I don’t have time. Make time. Nobody is going to walk around holding a magic mirror in front of you like you’re Morris Day. Find what motivates you and use it. Because “life is like a mirror, it never gives back more than we put into it.”

Need some motivation to exercise?

1.       You never regret a workout, but regret not working out.

2.       You time – BE SELFISH, 1 hour a day. Make it a priority!

3.       Calories burned

4.       How good you will look and feel

5.       Rewards ( that’s little self bribes but hey they work great, a massage is a good one)

6.       You love compliments.

7.       Adrenaline rush

8.       Stress relief

9.       Fitting into your clothes, buying new clothes cause the old ones are too big

10.    Training for an event, race, class reunion.

11.    Living long enough to not only see your grandkids but be able to play with them.

12.    Come home after a great workout, look in the mirror and before the heat coming off your body from your workout clouds up the mirror the person staring back at you says “great job, now do it again tomorrow, even better”

Thanks for reading my blog and for more inspirational quotes

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Contact Hope at hopenagy@hopenagy.com

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May 14th – Spin and or Zumba at SWEAT Fitness in Conshohocken. More info     call 610- 941- 3600

May 15th – A Bike Ride Outside – for The Mark Combs Memorial Scholarship Fund.  This starts at 8am at Spring Mill Train Station in Conshohocken.

Both of these events are in loving memory of two people I had met at the gym and became my friends. These two fit people and their sudden diagnosis and battle with cancer was both shocking and an awakening as to how short and precious life really is. Saturday I spin in memory of Flossie. She hooted and sang in my spin class and is missed dearly. A beautiful woman who always had a smile on her face, I know she will be watching from above and hoping I play some Madonna.

Mark I met in a spin class 15 years ago and he became a biking buddy of mine and then a close friend. We fought, argued, laughed and argued again. All while biking. Many a mountain bike ride was full of laughs because of Mark. I miss his annoying daily phone calls, and yelling at him to “hurry up get on your bike already.” On Sunday, along with his friends we will have a 25 mile ride in Marks memory. Not the same without the “Mayor”, but I’m sure we will all have stories to tell and Mark will be riding along with us in spirit.

May Flossie and Mark know how much they are missed and loved.

“Carpe Diem”

Spring is finally here so why not make a fresh start with your fitness routine, especially the abs. Who wouldn’t like to parade around the beach with abs like Adonis? I see people at the gym all the time doing their ab routines.  No matter how hard you work your abs, if there is a layer of fat over them you will not see a six pack. How do you get ripped abs? By dieting and exercising daily. The big secret to great abs is there is no secret.  I too get glued to the TV at times watching the ab infomercials. The truth is that the models on TV did not get their abs from the stupid product they are playing on. And you will not get great abs playing on a ball, swaying in a chair and pole dancing.  The secret is low body fat in the abdominal region. We all have ab muscles just most need to lose the ab flab. The rules to looking define and showing definition is the same for the whole body.

Do Cardio

Eat smaller meals every 2/3 hours – Keep your metabolism steady.

Do more cardio

Lift weights – The more muscle you have the more fat your body burns.

Drink a ton of water. Take your weight (180 lbs) divide in half (90) and change that to ounces. 90 ounces of H20.

Whole grains, 5 servings of fruit and veggies, low fat dairy and lean meats,fish or poultry

As for exercising the abs the key is to work them 3-5 times a week. Proper form is most important and making sure that your abdominal muscles contract tighter with each exercise. I can’t stress enough the importance of contraction. Also, emphasize the involvement of all the abdominal muscle groups. Switch up your exercises because eventually your ab training becomes ineffective if you do just the same exercises. There are a million exercises and ab machines and toys. But what it comes down to is finding the exercises that you can do correctly.  A crunch can be done several ways, but done improperly and you will not see results. You have to feel the contraction.  I am a big cruncher. I am also a big spinner/biker. The same tight contraction I focus on when I crunch I also do when cycling. So stop yanking on your neck and feel the burn. Once again proper diet and proper exercise will pay off.

Go to  www.hopenagy.com  for Personal Training.

 SPRING SPECIAL – 3 trainings for $150.00

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Saved by the bell.

Always exciting when something new hits the fitness scene but Kettlebells are not new and much older than balance balls, bosu’s and the ab roller. They date back to the 17th century and were used as counter weights by dockhands in Russia. Workers would set the weight on a scale and then balance their merchandise against it, and saw their muscular strength increase noticeably as a result.

What you get with a kettlebell workout  is cardio combined with strength training. Ask any of my clients that have worked out with me and the kettlebells and they will tell you it’s a whole different ballgame than traditional weight lifting. A traditional kettlebell workout uses many muscle groups simultaneously. This gives you an intense workout. But don’t let the kettlebell scare you.  A kettlebell workout is for all ages and all fitness levels. Not just the big hulk guys at the gym.

Now if you know me I am not one to preach about trying some new fitness craze.  But if I’m sore after something you better bet your buck that I will be preaching about it, learning about it, getting certified in it and making my clients do it.  But  before you pick up a kettlebell  learn the correct way to use it. My suggestion is to find a trainer or instructor with a kettlebell teaching certification. Most commercial gyms do not have kettlebells, but small boutique gyms and independent trainers offer group classes and individual instruction.  Since you are using multiple joints and muscle groups you really need proper form.

I recently got certified in kettlebells by Sean Armstead from Phenomenal Fitness in Chicago.  Sean  is a kettlebell champion and has a basic Kettlebell training DVD . Grab some bells and a DVD and you have a full body workout at home.  http://www.seanarmstead.com

Need a class and an expert at your lead and are in the Philly area well there is no other than John Disimone of Maxercise.        http://www.maxercise.net/russian-kettlebell-training.cf

I also do personal training which includes kettlebell training so find me at   http://hopenagy.com or on facebook at MotivateHopeStrength.

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