Saturday, December 18, 2010

Hostess Half Marathon review.... was it worth it?

First of all it was a 13 mile race for only $10, so yeah. so worth it.
To let you in on a little secret: I am not a hardcore runner in real life. I just play like one when I make my bootcampers run.
I don't run when it's cold or wet or rainy or snowy. I don't run when I haven't had proper nutrition. I haven't even ran a race over 3.5 miles (except the Red Rock relay which was actually easier than the 1/2 marathon for me). and I HATE hostess Products in general.

the Hostess Half Marathon is a 13 mile race where every 2 miles you are required to eat a Hostess Product. I saw this and thought " I can't run 13 miles, I hate twinkies, that is SOOOO gross. I am SOOO gonna do this!"

Now normally I ban the word hostess from my vocabulary and would tell my clients to stay far away from the stuff. But this was different. this was the kind of stupid that is stupid fun and encourages a crazy active lifestyle. And I am ALL about getting out and doing stuff that is outdoors, makes you laugh and gets you active. SO I say GO FOR IT.

I woke up to the sound of rain this morning. It was Cold! I have no rainy day running gear and I was about to run the longest I have ever run in the rain while loading my body up with Sugar. I grabbed some oranges and some vitamin C's as part of my breakfast to ward off the effects of this really stupid race I was about to do.

There were mostly "serious" runners there - you know - people who run marathons all the time and qualified for the Boston. Me... I was planning on a pace of about 12 minute mile and would be toward the back. I was not here to win and prizes - just laugh, eat some garbage, and puke and say I did it.

I found a good pacing partner whose friend left her in the dust and we were about evenly matched. It is a lot easier to keep it up when you find someone about the same pace and rythym as you.
I did fine, even ate 1/2 a chocolate covered Donette at each station. did fine on the uphill and the turn around point. then at Mile 8.8 that is when my knee started killing me. and my running partner Megan's arches were giving her a hard time. This was further than I had ever run straight and I was starting to feel my joints. we decided that we could make it the 1.2 miles to the dog pound and then take a walking break. We made it 10 miles without stopping - so I feel pretty good about myself. I had to take 2 short walking breaks to rest and stretch out my knee.
It's SOOOO frustrating to know you can do it aerobically but to have your body say - uh sorry not gonna happen like you hoped!

as far as the sugary mess of Hostess goes... YUCKY! I only would eat half a donette and throw the other half to the birds and squirrels. I stuck with what I knew used to be my favorite. But at one aid station I saw Raspberry Zingers. I had never had one before and decided to give one a try. Oh my goodness. YUM! I hate half and then... UGH - the Sugary mess hit me hard. YUCK! gross! First bite was awesome but after that I couldn't handle it any more. I was nearly 9 miles and my body could not take any more of this crap. So I wrapped it back up and put it in my pocket instead of tossing it to the squirrels. hahahahahaha.... gross.

I was glad I had Megan to run with. I don't think I would have pushed through quite as hard if I was on my own.

It felt awesome to open up in the end and cross the finish line hard and strong.
13 miles about 1 mile of it was walking breaks due to knee troubles. but the last stretch ended in a good hard fast open run. My knee actually felt better when I opened up in the last stretch. I think I need more training.

what injuries teach me is where I am weak. I now know I need to work a little harder at strengthening the muscles around my right knee and doing some biking will really help with it.
So I learned. I also wonder if I could have done any better at this run without all that sugar? hmmmm... maybe?

This next year is going to be the year of the Bike and Swim and 10K's.
the Marathon will have to wait until I am stronger. I am too competitive to walk as much as I should have on this run. I hope I am not seriously injured. I have Zumba Parties to attend!

Would I do this again? YOU BET! It was a great party!

Wednesday, November 10, 2010

this week's featured workout

This workout features 3 variations of bridges. I want you to really work it. Push through your heels and squeeze your butt.
If you aren't getting enough from this workout, then jump rope for a minute or 2 in between rounds or do jumping jacks.
Have fun!

Saturday, October 16, 2010

Due to company re-structuring, Stephany Llewellyn and Phazes are sadly parting ways. We will miss her terribly. She was a great asset to Phazes and a wonderful trainer. Thanks also to her husband, Jason, for his time and efforts in making improvements to our location.

We wish to bid Stephany Llewellyn a fond farewell as she leaves Phazes. We wish her the best on her pregnancy and hope she has a safe and wonderful delivery when the time comes.

You will notice a few other adjustments in the next few months. We hope you will continue to enjoy your time with Phazes and our great trainers, Cherie (bootcamp, phaze to 5K and studio), Peggy (Studio), Michelle (Studio, Bootcamp and Zumba), Jessica and Britany (Zumba), and Kim, Cathy, and Shandi (bootcamp). We will provide you with excellent service and assist you in your fitness needs and goals.

Changes that you will see soon: New Circuit Classes, New structure for Remote Accountability Tracking, New Bootcamp workouts and setup, New Weekly Workouts and menus revamped, renergized and re-done! I am SOOO excited to be bringing these changes. Sit tight! It will take a couple of months to get everything in place. Hope you enjoy!

_ Michelle

Thursday, September 30, 2010

Happy Birthday to ME!

My birthday is coming up October 2nd. (and yes, a new Garmin is on my wish list by the way, so is workout gear and a new sports bra and a bike, and serious cash to put into my business...but let's get back to the point now.)

I am turning 37 this year. Remember when you were 18 and you thought people my age were old? I no longer think 37 is old. I don't think 40 is old. I am reconsidering 50 and 60 and 70 and 80 and even 90 and 100 too because someday I will be there if things go as I plan them. Okay, 80,90 and 100 are old even if I do make it there, I will admit I will be old then.

Here's the point. We live and we age and we can either improve our quality of life as we age or we can just give in to the fact that it's all over and let our body give out quicker than it normally would.

When I was 18 I ate garbage - ramen, mac and cheese, hot dogs, loads of caffeine and soda and chips and crap. But my body was young and I was extremely active dancing, playing sports, running...

Fast forward to my 37 birthday:
I have given birth to 6 large babies, nearly 20 years has passed, my metabolism is different, I have struggled with weight, depression, stresses of all sorts. I am not the same person. Physically, emotionally, spiritually I am an entirely different human than I was then so I have to feed and treat me differently. It only makes sense.
Babies start with mother's milk only then add bananas and rice cereral and are introduced one food at a time. Nutrition changes as we age. Our needs changes slightly. You are not eating the same food you ate when you were 6 months old (probably not anyway - right?)
As you become more in tune to your bodies needs you get to make the choices for yourself. Have you discovered what it is that makes you feel tired? Have you introduced new kinds of vegetables that increase energy or help your hair and skin? Are you learning to listen to YOU? Not the chemical dependence to things you were introduced to as like a kid at a Fair: fruit roll ups, Pudding cups, white bread, Soda and chips, processed boxed foods - Processed foods, high fat and sugar items that get you chemically addicted.

NOW you are most likely reading this as an adult and if you are like me you are remembering the days when you USED to be able to run up the hills or ride you bike all day or Play soccer without getting tired and ate what I wanted. Today I can't...? and IF you are like most people you MIGHT be chalking it up to age... "I could do those things when I was younger, but I'm too old for that now..."

I challenge you to surprise yourself this next year. YOU CAN reverse a LOT of that kind of aging effect! YOU REALLY REALLY REALLY CAN! (Do I sound convincing yet?)

I am looking at one of my friends in her 40's who had 8 kids gained a TON of weight and then finally decided to get healthy. she is now training for an Ironman race! One of my Idols is Tosca Reno: www.Tosca

at 50 years old she is a fitness model that started her fitness journey at 40!
another one of my idols is one of my clients, Helen. She is 70 and came to me, not overweight, just slightly unfit and needing some changes made. Today She can out work several of my 30 year old clients. The improvements on her posture, her strength and endurance are astounding! She looks younger today!

I often have made the mistake of expecting younger clients to keep up with her NEW level of fitness due to age. BUT. this 70 year old woman is PHYSICALLY YOUNGER than some of my new younger (age wise) clients that have allowed lack of exercise and improper nutrition age them faster.

Today I am doing things I never tried as an 18 year old. I can dance all night again if I want to! I ran a race all night! I never did those things before. I am 37 years young this Saturday and am getting younger an younger all the time! I can't wait to see what I am doing at 50!

If you eat right and take care of yourself you increase the likelihood of living a productive life into your 90's and even past 100! You are less likely to be bedridden or have Alzheimer's or cancer or diabetes or other age related illnesses and ailments or even fall and break your hip. You are MORE likely to continue to be able to bathe yourself, remember the your own name, get up and down on your own and keep on going on those long walks and hikes with people you love!

So for now I am going to celebrate my birthday with a long run with friends, eat well, live, pray, laugh, love, hike, bike, run, play - whatever! aging means experience! It means I am learning more and getting closer to becoming the kind of person I hope to be (I hope).
What have you gained from aging? or what can you do today that you couldn't do before?

Let us know!

Monday, September 27, 2010

this week's featured workout

Challenge yourself!
If you need ideas to modify workouts either to make them more challenging or simpler to suit specific needs and concerns, email us at and we will assist you in making those changes.

Monday, September 20, 2010

this week's featured workout

enjoy the workout we are working on in the studio this week.

Tuesday, September 14, 2010

Here's my review of my first time running in part of 186 mile relay team...

The Red Rock Relay is a 186 mile foot race. Each relay team has 12 members that switch off running so you average about 15.5 miles each during the course of the race. some team members run a little more, some a little less. The terrain is mountainous, cold, hot, dusty, dark, all depending on the time of day and where you are.
Our Team name we chose was "WTF" for: Witness the Fitness!
There are 2 vans on each team. I was in the Snow van or van 1. Van 2 was called the sun Van. The Sun Van consisted of:
Mark Thornton and his wife Holly, Randi (Sanderson was her maiden name - forgot the married name - sorry), Elizbeth Killian, Marlene and another Kim.

In van 1 were: Me, Kim mower, Wendy Smart, Erica, Sheila and Connie. the latter 3 I just met on this event. Van one drove up to Cedar City and Met up with Robin Sanderson and her daughter Randi. Randi was running on our team but in Van 2 and Robin was going to be following in her support vehicle with food and love and picture taking! yeah! These ladies are good friends of mine and I was happy to have them on the same team as I was on.
the 8 of us shared a room at a resort hotel in Brian Head and tried to get some sleep before the big day. I don't sleep well in a hotel with a bunch of silly girls. Kim Mower seemed like she wanted to stay up and giggle and chat. Go To BED KIM! She even made cookies at 11:00pm - really? I love you Kim - BUT GO TO BED!

We started off at 8:10am in Brian Head from the top of a mountain on a bike trail. Our team rode the ski lift to the top to wish our first runner good luck.

Erica twisted her ankle right away as she jumped off the ski lift in 30 degrees Freezing cold without warming up or stretching and slipped on a rock on the bike trail. She kept running and nearly beat us back down the hill on her 3 mile trail run.

we were taking pictures at the bottom of the hill when one of our racer said "here's Erica!" ALREADY? crap! Kim was next and the slap bracelet/baton was handed off. Kim's run was titled "Diablo" for good reason - all of it uphill! not a nice gentle slope but a mean climb in the mountainous terrain of Brian Head.

The bracelet kept switching runners a couple more times after each runner on our team finished their miles. Then it was going to be my turn. I was nervous. My training had been minimal to none and I was unsure about my ability to keep up with my team and their running efforts. I did not want to disappoint them. As I saw my relay team member climbing up her last stretch of her run "coach Michelle" kicked in. "Run Sheila! don't let that guy beat you! Kick his trash!" We were laughing alongside a team of police officers also cheering on their man "Get her! don't let a girl beat you!" It was all in good fun. We were all laughing as we were competing with this group of men.

I felt great starting my run. then the altitude problems kicked in. Breathing that high up was hard. I was focusing on my breath and forgot my form. I never felt like I could completely catch my breath. I saw the police officer ahead of me several yards and knew I could "kill" (pass) him. I felt amazing overtaking him until I notice the taped knee. I no longer felt as cool as I had before. Yeah, passing an older man with an injured knee...

I passed a couple of people and a couple of people passed me. I think I am an average runner. not great, not bad.
Here I was in the woods and I couldn't see any other runners around. My team had gone up ahead with the van to give me support a couple of miles later so I could have some water. But it was mostly just me, the wilderness, the road and my thoughts. (Oh and some Beastie Boys music blaring through my ipod)
My thoughts became "what if a bear attacks me? who will find me first?" I was happy to see other vehicles occasionally as they waited for their runners.

I felt amazing coming to the homestretch of my first leg. I was happy to see my van, my team and the switch off point. I loved running through the dirt portion of just a few yards. Dirt running loves my legs much more than road running.
I handed the bracelet off to Wendy Smart and she started her leg. It would be several more hours before my second leg of the race. Now I could eat some real food and relax and stretch. I felt awesome! I beat my estimated time by a LONG shot and was feeling on top of the world. No sweat! 3.9 miles down and feeling good!
no problem - yet... 2 more legs to go.

Wendy was running now. I LOVE Wendy. Her story is awesome. She is one of my first bootcamp clients. A year and a bit ago, she came to me at 166 pounds and WAY out of shape. She would be winded when running around a playground - not even 1/4 mile! Now she is doing the red rock and down to 130 pounds and is amazing!

Back to the Redrock. so Wendy is on her way.
After She finishes it will be time to switch to the other Van (the Sun van) to do their legs of the race. We met up with them at the switch off point and their first runner took the bracelet from Wendy and headed off. We also went to the next transition point after that to see the switch off to the next runner and to See Mark finish his first killer leg of his race. The cop team was way ahead of us now and we wouldn't see them much from here on out.

Robin Sanderson busted out the goodies - chicken salad, fruit, yummies of all kinds. she took good care of us.
Then we Drove off to SUU in Cedar where we were hoping to get some sleep before running our 2nd legs of the race. The view on the drive was amazing! the pictures I took could not do the justice of capturing the scenery we were enjoying on this amazing adventure.
So we got to SUU and tried to rest.
Yeah... sleep... Great concept... didn't really happen. There was this LOUD band playing... and people all over... and well... adrenaline... just really tough to sleep when you need it. I was also starting to feel my calves a little and needed to keep my legs stretch and pliable.
We did however, giggle, visit and have a great time getting to know each other. I think I closed my eyes for all of 30 minutes? if I was lucky. Some of our team was able to shower. I didn't want to clean up just to get out and run again. So I rested as much as my mind and the noise would let me.

Van 2 caught up with us at SUU a few hours later and it was our team's turn. the sun was starting to set by now. Connie was the first runner on the 2nd leg of this portion of the race. She would run from SUU to somewhere west of there about 5 miles later where I would start my portion. It was now time for head lamps and reflector vests and it was dark!
I hate running in the dark. It was nice and cool but not cold so I felt good still. My music was on, and I was off! This was the longest leg for me. 4.9 miles. not too long but long enough that it was about the extent of my training I had done so far. But in my other "training" I had had plenty of rest and hadn't run 3.9 miles before that. So... yeah... I didn't do as well as I planned to do. I did take my walking breaks and tried pacing with some really good runner that caught up to me... bad idea. Trying to keep up with her exhausted me a little too quickly so I held back a little more and kept a pace of about 9-10 minute miles. I only took a couple of walking breaks and then the hill showed up. I didn't think there was that much of a hill in the outline they gave us - but there it was on the last portion of my dark long leg of my race. I think this was when I forgot to watch my form once again. I was yelling and swearing at the hill but I ran most of it and only took a short walking rest. I had to dig deep a little and swore that next time I would do some hill training. I kept pretending I was at Bootcamp and Kim was making me do hill sprints. It was what helped pull me through. Thank goodness for Hill sprints at bootcamp. I enjoyed the pain of that hill when I went to that place in my mind.

I didn't take anymore pictures during the night since it was dark and I wasn't used to Bill's camera. But we had a LOT of fun during the evening portion of this race. we blared the music, got out and danced like fools, sang loudly, and laughed til we cried. I hope someone got some pictures that I can use later...
This late night portion of the race was on a dirt road. The van was kept to around 10 mph to avoid stirring up dust for runners. Most other vans honored that same code of trust. But there were a couple of Vans that sped by and kicked up a bunch of dust leaving the runner with a cloud of crap to breathe in. nice. Kim and Sheila and Erica got the worst of the dusty dirt road. The rest of us had mostly pavement.

Our 2nd legs were up around 1am and we went to a church in Newcastle to meet up with the other van as they started their 2nd legs and we were able to get some... sleep... ?... we hoped...
It seemed like forever before we could settle down into our beds. Erica and Connie slept outside, Wendy's hubby had volunteered at this site and Wendy was able to sleep in her own vehicle and Kim, Sheila and I attempted to sleep in my van.

Every sound kept me up. People talking outside our van, other vehicles starting up to drive off to their next leg of the race. my legs were now starting to really hurt. not my knees or joints or shins, but it was my calves.
We had set our alarms for about 5:15am to drive off to Veyo for the next van transition. Wendy was concerned about being late and woke us up about 30 minutes early. A good nights sleep was not to be had. So we were off again. As we started driving out of Newcastle I heard this weird crunchy rasping sound and we realized our bike rack had fallen down! what the ... (WTF?)

To go off on a little side note here - MOST of the people we met were amazing people. MOST of the teams that were competing were really really cool people. MOST of them...
BUT... there were a few - very few that I would not choose to spend a minute with outside of the race. One team had a few people that gave us dirty looks. They had the same team initials as we did and when someone on our team mentioned it excitedly to them - they gave dirty looks - hello Junior HIGH!
THEN - there were the Jerks that were speeding along the dirt road as they ran that dusty length of road.

So, when we got out to take a look at the bike rack I realized that the ONLY WAY it could have fallen was if someone had pulled out the pin. It took us several minuted to get the bike rack back up and get thing lined up and adjusted in the dark. we missed our next runner by about 15 minutes. It makes me wonder... who would have been that dishonest and downright filthy. we weren't in the race to win - just have fun. we were not a threat to anyone. kind of creepy.

I was the next runner. it was my 3rd leg (which reminds me of a funny story...)
I met my hand off runner in Veyo and started up a hill toward Dameron Valley. Most of my first push was uphill. I actually enjoyed it. I was able to run most of it. There were a LOT of people training for the marathon on this strip of road since it is part of the St. George Marathon route. It was 6:00am and perfect running time. This was my time to run normally and it was back in the desert I am familiar with. I LOVED being familiar with the run. My legs were sore from earlier running, but once I got started, my legs were warm and I felt good once again. It's funny that it's when you STOP running that it hurts. as long as I was running my legs felt fine.
I met up with a runner that seemed to have a similar running pace and started chatting with her. She would be doing the Marathon next month and was training for it. She was keeping a 9 minute mile pace with walking breaks - perfect! My loaner garmin battery had run out so I paced with her and took a walking break with her.

after a while she was taking more walking breaks than I needed so I moved on and passed her and thanked her for assisting me. I was able to get up the hill fine, and move on to the nice more even terrain. I had several "kills" which surprised me. I really didn't think I would even survive the 3rd leg. But I felt great! The sun was rising over the hills and it was getting to be a gorgeous morning. my ipod battery had also died. so it was just me - the road and the sunrise. It was spiritual. In a way I was glad to have no Beastie Boys blaring in my ears. But when it got tough, I wished I had some music going to pump me up a little. There was the transition point in the distance. I was able to "open up" and run a little harder and make a couple more "kills" as I came in - that always feels good. Then it was Erica's turn. Erica and Connie had the prettiest and best places and times to run - sunrise from somewhere around Dameron valley into Snow Canyon Park and then Snow canyon Park into Ivins... Gorgeous! Perfect temperature - perfect places!

I was done and able to rest in the van and watch my team members. NOW my legs hurt! I had thought I could handle another leg if needed. I had heard a rumor that Randi (in van 2) was in too much pain to continue. previous to my 3rd leg I felt like I could take her leg on as well if needed... but not anymore. Now I had stopped running and I new I was done! my 3rd leg was over and my legs were finished!
I was glad to be done. Now it was time to support my team and cheer them on.
Sheila picked up the race in Ivins and was going to run toward Skyline drive. On paper it didn't look all that hard. But then there was this hill and the sun - her last stretch was rough! The sun was now out and our team was running in the southern Utah desert with the sun starting to get full force and we still had to get to Zion National Park.

Sheila finished her uphill transistion and met up with Kim Mower.
Kim got Skyline Drive into Middleton and her Husband met her halfway through her race and ran with her (with his cigarette hanging out of his mouth the whole time - nice). Then Wendy picked it up in middleton and finished off the last 2.1 miles into the Washington rec center. Her last leg was rolling hills all the way in - but she did great.
Our VAN was NOW officially done - but our TEAM still had about 36 miles to go... in the heat of the day through the desert up to ZION. We were not finished.
Our van took advantage of the hours we had until we would see the rest of the team. some went with nearby family - most of us went to IHOP for breakfast/lunch. I was SO HUNGRY! It seemed like I couldn't get enough food. I seriously could not make up my mind what to eat. I was soooo tired of cliff bars,cheese sticks, jerky and trail mix for the past 2 days.

After Breakfast we took Erica home, Connnie had already been dropped off with her family and then Wendy went home with her family. It was down to just me, Sheila and Kim in the Van. we went to my house and showered and then headed up the hill toward Zion where we hoped we could rest once again while we waited for the rest of the team in Van 2 to cross the finish line. This was the hardest stretch of the trip for the runners - uphill to Zion in the mid afternoon in the desert. It was cool for this time of year: 90 degrees. very hot when you are used to running in the early mornings when its 60 degrees out still. We saw our team member Holly on the road looking red and flushed. we had no idea how far away the van was for her support so we stopped and gave her some gatorade and cheered her on. She was grateful and swearing she would never do this again. we drove on looking for the support van #2. Kim got in touch with them and found out that a number of them were too exhausted or in too much pain to last an entire 3rd leg. So they were piggy backing each other or leap frogging to finish it up. One runner would run a mile and then switch with another runner from our team. It was a tough stretch! I learned later that we weren't the only team that had to resort to that. apparently a lot of teams were hitting that exhaustion point. this is where the real test of the teams stamina and endurance kicks in. I was glad I was done and in van 1. I guess that's why I want to do it again next year. I don't know if I would feel the same if I was in van 2.

The entire team (minus Erica) ran across the finish line with Mark around 5:15pm on Saturday. We were DONE!
It felt so good to cross that finish line and call it a day. The sun was hitting the hills. the scenery was beautiful and we had accomplished a great thing. It felt good to be able to say that I was a part of the Red Rock Relay.

My kids and my husband came to Zion Canyon to hug me and congratulate me.

Bill asked me if I wanted to do something fun like hike...
I limped toward the playground and said "let's let the kids play, and I will just lay here... and sleep."

My family went home from Zion after 7:30pm. On our way through Springdale, we still saw a handful of runner still finishing up the race. wow! What a fun party!

Sunday, September 5, 2010

Everything BUTT!

Strong Legs - the key to a stong body that can carry into a longer, better quality of life. Enjoy this one:

Friday, August 20, 2010

It's Yoga Week at Phazes!
These are just a few simple Yoga poses to help with balance, posture and re-alignment.
The first exercise is just swinging your arms to start the blood flowing. You do not need an intense warm up with these exercises however.

The idea is to hold each pose and breathe. You will most likely not feel as exhausted as you might in traditional exercises. But we encourage you to push yourself. Lean over a little further, stretch a little more, lift your leg a little higher and see if you can challenge yourself with a simple stretch and pose style workout. I wish I was there with you to watch your alignment, but you can do it! If you have questions, call or e-mail me!

It's here!

Hey there!
This is the workout we are featuring at our workout studio this week. see what you are capable of. I like to time myself for 30 minutes and see how many rounds I can get in with perfect form.
The way you choose a level is shoot higher and settle on a level you can accomplish with a good hard sweat but not passing out and unable to complete. Let us know how you do.
want to have a little more of a challenge? add in 30 seconds of jumping jacks or high knees after every 3 exercises.

Friday, July 30, 2010

Sweet Workout of the Week...

When you do these workouts - start with a warm up first, a few jumping jacks, jog in place, and a few squats. Then go for it full force and see how many rounds you can do in 30 minutes!

Thursday, July 29, 2010

"Food Rules"

I mentioned before that I love reading everything I can get my hands on. One of the simplest to follow and easy to read books I have been given was "Food Rules" by Michael Pollan.

His Rule #7: "Avoid Food products containing ingredients that a third grader can't pronounce."

I was able to practice this first hand on Monday when I took my third grader shopping for Daddy's birthday treats. We were going to buy Daddy's favorite ice cream (which happens to be of the all natural ingredient variety).

My daughter wanted to get a big bucket of the plastic stuff with bright colors and nastiness. We normally don't buy ice cream and have it sitting around in our house. But this is a special occasion so, YES, I do eat Ice cream occasionally - just not daily or even weekly.

I took the opportunity to show my daughter the difference between ice creams and grabbed the all natural brand first and asked her to read the ingredient list to me. It had like 5 ingredients and she could pronounce all of them. Then I grabbed the kind she thought I should buy because it was bigger and the same price and asked her to read the ingredients. She started to and then stopped. "MOM, the list is too long and I don't know those words. those are some long words!"

I took it as an opportunity to teach her about real food versus fake food and the cancer causing additives put into all the food in the store. we talked about treating our bodies as temples and being a little more cautious about what we put into it.

Ice Cream is a treat - not a snack. It DID cost us a little more than the crappy ingredient kind and we did NOT get a HUGE amount for a cheap price. But then again, we don't NEED a huge amount. It's a TREAT NOT A MEAL!

The Difference
Meals should give you the majority of nutrient rich calorie intake you need to sustain life. They should be well thought out and have a variety of healthy foods. Although you should watch portion sizes, these meals tend to be larger than a snack.

Snack - are supposed to tie you over between meals. These should also be well planned and healthy. Not chips and soda and brownies. More like nuts, cheese, fruit, veggies etc... not as big as an entire meal. watch serving sizes. YOU SHOULD have regular snacks daily (not treats)

Treats - these should be consumed a maximum of once a week or fewer is even better. These are potato chips, soda, Hot Dogs, cake and ice Cream, etc.. anything that is NOT FOOD! I personally Don't like to keep Treats around the house on a regular basis since the kids (and me in the past) tend to eat these things before food and they call it a snack. DO NOT keep these things around. this is what is making us sick! imagine keeping the Halloween Candy Bowl on the counter all year round...? (I hope you can't) Buy treats when you have a rare special occasion. I have actually started putting all processed foods into this list (hamburger helper, pizza, fast food, frozen meals - these are all RARE "treats" in my house consumed once a week to once a month. I try to avoid these "food like substances" completely like cookies and ice cream so I put them in the treat category.

I guess this turned into 2 topics in one...

watch the ingredient list and imagine a 3rd grader reading it to you... can they pronounce the words?

and 2
treats are NOT snacks! Treat them like treats and CUT WAY BACK on the frequency of consumption.

That's your tip of the day - see what you can do with it.

- Michelle Ennis

Tuesday, July 27, 2010

Foot races...

Just last Saturday I had the chance to go to a celebration at the local park for a Celebration/carnival. There were games and booths, but not a lot since this is a small hick town where I live. But something they always have that I used to just watch were the silly races...
- wheel barrel
- gunny sack
- 3 legged
- sprints
and then Tug of war.

In the past, I would have just sat there and watched the ridiculous "idiots" that would get into those races. They look so ... lame...!

This year, I joined them.

At first I was just interested in getting my kids to move THEIR bodies. I know how tough wheel barrel races are as a Bootcamper. I thought it would be fun to convince my daughter and son to do it together. my son refused, so ME and my daughter entered the race. everyone that finished the race got Otter Pops. So of course my two younger sons wanted in on the action.

when they called the adults in - I decided to join in as well.

2 years ago, I would have been passing out and breathless (and unwilling completely) to do these races. This year, my kids and I were laughing together. I did the 3 legged race with my 2 year old and we giggled all the way across the finish line.

I enjoyed this years tiny little "carnival" at the park SOOOOO much more than any other year I had gone to it.

The difference - DOING STUFF that got me me MOVING WITH the kids instead of just sitting there.

Plus it sets a good example to the children.
I am talking to all the parents and granparents out there.
What kind of kids do you want to have follow you? what kind of example are you setting for them? If you just sit there, they will grow up and just sit there. If you play, they will learn that is what mommies (or daddies, or grandma's etc...) Do.

Plus I burned a few calories and didn't feel quite as guilty about the crappy hot dog, chips and sugary drinks I ate at the park... ooops. (I guess we will call that the cheat meal for the weekend).

I challenge you to PLAY with the kids this summer. at the next event you attend where they have ANYTHING that is supposed to get people on their feet - GET OFF YOUR BUTT and GET MOVING!

This is just one small way we can start to make serious changes in our nation and the habits our kids are developing. It's also one BIG way to start making life changes into a more active lifestyle.

Active lifestyle = healthy bodies

active lifestyle means you are moving your body instead of being sedentary.

So get up - get out - and PLAY with the kids! (whether or not they are yours)

Monday, July 26, 2010

workout of the week

Here's the week's workout. I designed this for the typical woman I work with - weak and barely able to hold a weight on the rookie level. Some of these exercises require hand weights. Challenge yourself and try to do this with heavier weights if you can. If you do not have hand weights - try using jugs filled with water. Or cans. push it hard and see what you can do!

Tuesday, July 20, 2010

Who needs a trainer?

After I had started my Bootcamp business, a client of mine, Anne*, had lost a ton of weight and inches in a short time. She and I were talking and ran into a mutual friend of ours - Judy*. She commented on how great Anne looked. When Anne mentioned that she was working out with a trainer now instead of just going to the fitness center where Judy worked, Judy's comment was "Oh, Anne, you don't need a trainer! Just come back into the gym!"

Anne told her, "Judy, I've been going to the gym for YEARS, and haven't gotten the results I got in just a short time with the trainers at Bootcamp. I do need a trainer."

So who needs a trainer?
In my opinion - EVERYONE!
Let me explain - a personal trainer is used for a variety of purposes:
- help with weight loss
- improving nutrition and overall health
- building muscle
- tightening and toning
- improving speed and endurance
- recovering from inactivity
- reduce risk of injury by watching and correcting form and technique
- creating accountability
- providing motivation, etc...

Take a look at the list above and see if there is a SINGLE thing you would like to improve upon. If so, you may need a personal trainer.

Did you know that roughly 75% of gym memberships go mostly unused? Did you know that 75% of our nation is overweight and out of shape? Did you know that studies show when someone has a workout partner they are more likely to get results from their fitness program? Did you know that most people at the gym spend an hour or two and never get any results because of the time wasted time wandering from one place to another, chatting it up with friends or lack of "know how"?

A good trainer can help someone get more results in 30 minutes than the person can do on their own in an hour if they fit the "typical mold".

When I worked at a variety of different fitness centers, I was frustrated when I would discover that someone had been coming in, doing the same workout for the past 5 years and was still in the same condition as they were the first day they came in. I was frustrated when people "couldn't afford" the high price for a personal trainer, because they could hardly afford a gym membership as it was. They expected magic to happen - that coming into the gym and wandering around would magically give them results, or just moving a little bit until they broke a tiny sweat would be good enough, and they would go home.

I remember working in one fitness center, where I spoke with a client doing her 30 second workout, and I asked her to take her heart rate, only to discover she wasn't working hard enough to burn enough calories for her short workout of the day. At that rate, she would never lose a pound. I told her she needed to step it up a notch if she was going to burn anything enough to lose weight. Her response to me "I've been coming to this gym a LOT longer than you've been working here. No one else has ever told me to work harder." My response, "It says your goal is to lose 100 pounds, how much have you lost in the past 6 years?" "None. But I know if I keep going like I am I will. I was told I will lose weight and I can do it on my own." She obviously wasn't open to the young kid who had only been working there for a few month to help her out since she knew so much more about weight loss than the skinny kid. So I went away. But it was an eye-opening experience. I began taking a look around me and saw people just like her everywhere. Not open to paying more, not realizing that with just a few small changes they could have AMAZING results.

Then I got into Bootcamp training and opened my own fitness studio shortly afterward.
Here is what gets me excited about what is going on over here:
- We work with EVERYONE as their personal trainer!
- We have accountability systems for those ready to make changes!
- We track results!
- We provide challenges to go for!
- We have FUN Getting out in the community!

I have LOVED working with people of all ages, sizes and shapes and watching the changes, some drastic - others small and nearly unnoticeable on the surface. There is one "older gentleman", for example, with dramatically improved balance and posture.

Having a trainer next to you that you have set appointments with and are accountable to makes your success more likely!

So whether it's us at Phazes or a friend that can help you out - find the system that will keep you going in the right direction.

Feel free to drop by and try out Phazes or give us a call and see if a remote training program would work for you.

*Names have been changed to protect the innocent - AND GUILTY! ;)

Monday, July 19, 2010

what to do when you don't feel like doing anything...

It's monday! I took my rest days and then Monday morning my alarm goes off at 5am. I believe I am a LOT like everyone else. I hit the snooze button and think "really? what am I thinking? sleeping in isn't that bad, right?" I REALLY hate getting out of my bed when I feel so good in the bed.
We all know that exercise is important. we all KNOW that we should exercise. So why are the majority of the people we know (and maybe ourselves) so out of shape?

There are a LOT of reasons, a LOT of theories, and a LOT of excuses.

I live in southern Utah in the desert. yesterday is was over 110 degrees. someone told me it was 117. All I know is that in the summer - noone wants to leave the air conditioning or sweat more than they already are from just going out to the mailbox and back. It's a real struggle here.

The best time to work out in the desert summer is early morning when it hasn't reached 100 degrees just yet.

But what about the rest of the country?
The truth is the BEST time for anyone to work out is: whenever they can stick with the commitment! Or just anytime you WILL do it! There is a lot of research out there about the idea time to workout. The research that I follow tends to lean toward morning hours as the best way to start your day and boost your metabolism. If you missed your workout in the morning, it's still just fine to do a night workout.
As a famous shoe company says: Just do it!

When it comes to keeping motivated here are a few tips that help me:
#1 - have more than one workout buddy! I used to have a workout buddy (singular) but when she had to take a job that didn't allow her to continue to train with me, I dropped my training as well. When I have 2 or 3 people I am committed to meet for a workout, I do better at sticking with it knowing that if I am not there, I am letting them down as well as myself. This is why a class or group setting like Bootcamp or Zumba is so effective. You develop relationships with the people you workout with and they look forward to seeing you there.

#2 - When possible do your workout as early in the day as you possibly can! Get it "over with" for lack of better way of putting it. If you commit to yourself that every day you will workout a minimum of 30 minutes as soon as you roll out of bed you are more likely to get it done.

#3 - find the program that keeps you excited. drudgery is not FUN! I Love Bootcamp. I love that it pushes me, changes things up a little, and is TOUGH! I Love Zumba in that it is a Dance atmoshphere and feels like a dance party. I love Yoga becuase I am re-aligned and centered and can focus my mind and body. I love Running It clears my head and feels amazing to complete a race. I LOVE hiking and rock climbing in the adventurous side of me coming to the surface. I love kayaking, I love swimming (well, not really but I will soon). I love challenging myself to be better. So find something you can love to do and look forward to getting there.

Finally, set a goal that you want to accomplish and keep in front of you. maybe have it written on a card that is sitting my your alarm clock so when you wake up and wonder "why?" you can pick up the card instead of hitting snooze and read why.

Have a great morning and go for it!

Friday, July 16, 2010

MELTING? Do it anyway...

It's so Hot today in Southern Utah. Over 110 degrees today I hear.
This is usually lazy weather. The kind where we get fat, sit in our homes and eat sugary cold treats and kill ourselves slowly - that's the trend we are fighting.

SO... take a deep breath, put on some light weight clothing and hit it hard for 30 minutes - then douse yourself with a cold shower, a dip in the pool, or just go do your workout at the lake or beach. Enjoy the time you have to sweat hard and work hard.
Also - don't forget to play this week. Plan your fun activity that gets you outside and exploring your surroundings.

Have a great week!

- Michelle