Trust That There Are No Wrong Moves....

Trust That There Are No Wrong Moves....

In 2020 I pivoted my Personal Training business overnight. I had NO idea what would happen. I just had to TRUST.

I had foresight. My clients needed me and I knew I must act.

Even when you are not 100% certain of what will work, JUST jump in. No matter what happens you will learn. Outcomes equal information, and no move is ever wrong.

My client Jared told me once- "Always look at the solution, not the problem"- so, I am always saying to myself "I don't want excuses, I want solutions"

I had a solution to the pandemic closing down the gym.. and now that offered me a new career trajectory of working 50% online and 50% in clients homes. I just said... “It’s not about me.” It was all about them. When the gym doors closed, I jumped into action.

I needed to do my thing. Do it well, do it intentionally and do it the way it will work for everyone. A scarcity mindset tells you that there will never be enough, resulting in feelings of fear, stress and anxiety. On the other hand, an abundance mindset flows out of a sense of personal worth and security; it’s remembering that what you offer is valuable and people need your expertise. Yes, the government said Personal Training and Gyms were Non-Essential- and that felt pretty awful, BUT, I knew the world needed health and fitness MORE than ever. I found a way.

DH.

Mobile coaching now available in West Edmonton.

Photo: Alanna Priestner

Life After Extreme Contest Prep with Jamie Postill

If you have been following me for any amount of time, you will know I was a Figure Competitor. For 10 years I would enter Figure competitons and diet for 12-16 weeks to prepare. There is never a day that goes by that these extreme diets and rigid exercise programs I would follow do not enter my mind. These contests changed my life in terms of what my body should look like. My new standard was now being compared to my leanest, most dieted physique on that platform. That lead me into entering competitions as a way to keep chasing that look. My body had different ideas. Many atheletes who compete in physique sports will get health problems, including endocriniogy disruption, hair loss, digestion issues, and depression. Pair that with a distorted body image and disordered eating around food. Today I want to introduce you to a woman I am lucky to call my friend, whoam I have also hired to help me post competition heal my body after a decade of abuse. Let’s give a warm welcome to Jamie Postill.

Jamie, thank you so much for chatting with me about life after competining in the sport of bodybuilding and physique competitions. You have such an interesting story and I want anyone who is thinking of competing or who have competed and are now struggling with their body image or health to read this. **Disclaimer -Potential for body image triggers**

I will begin by saying, your body NOW is very lean and muscular, and I can imagine many who are reading this would die to have the body you are in now. However, when one becomes stage lean, it is an all-time unsustainable physique that you simply cannot keep year-round. Your normal as an athlete, even now, is not normal for 90% of society. Retiring and returning to normal life does not feel normal once you have been a pro in your sport.

Let’s begin this conversation by asking if you think the coaching space needs to offer more support to those athletes post competition? And are we setting up our athletes for potential body dysmorphia and disordered eating?

Jamie: I agree, a lot of women need to find that soft spot to land post show....I personally think it comes down to coaching. Many of these ladies don’t know/understand that you need to reverse out of the dieting process for just as long, if not longer than your dieting phase. It’s a process that needs to be done in a healthy manner, that alone will impact you mentally. Post my last show (the Olympia in 2015) I was in “go” mode....I still wanted to continue competing. Thankfully, I had a great coach named Shelby Starnes, that talked me out of it....we only worked together for 6 weeks but he said because he had to prep me so harshly, that continuing on competing that season would be detrimental to my overall health. I listened and worked with him on a healthy reverse, it too 6 months to get back to a normal weight. Now hormonally, I was a DISASTER. Periods all over the place, moody, cranky, sleep and digestion issues....I was a hot mess.

Deanna: Wow, see this is the dark side of competing no one talks about. It really is harmful if you have the wrong guidance, you could do some sever damage. Please, go on.

Jamie: By the time 2018 rolled around and I was still suffering, I found a great Naturopathic Doctor who I worked with. My first appointment was an eye opener.....my test levels were close to 300 (normal for a male is around 30) and I had literally no other hormones. He told me we had our work cut out for us but I would likely never have a child as a result. So, worked with him for 2 years quite closely, got everything re-balanced, got down to 155 (I competed at 162) without dieting and felt fantastic. Then I got pregnant, lol.

Deanna: The drugs women use in high levels of competing definitely come with consequences not often spoken about. I know you were really happy to conceive and be able to restore your health. I am not sure everyone can say the same! How was the pregnancy experience for you?

Jamie: Pregnancy was ROUGH....I was super sick and low energy the entire time, I existed on carbs and sitting on the couch, lol. So needless to say, I gained a ton of weight. My hormones thankfully were fantastic while I was pregnant though but I had to stay on progesterone the entire pregnancy as it kept dropping (leads to miscarriage if it’s too low). After Nicholas was born, I was sitting around 220lb and pretty uncomfortable but I had a totally different head space. I know I had gained the weight for a reason. Started working with the ND again and low and behold, my thyroid had completely tanked during pregnancy (totally normal thing for it to do)....it’s taken until now (almost 2 years) to get it back to normal and now my hormone panel is pretty much perfect. Yup, I had to work through a ton of personal stuff to accept what my body was going through not just during pregnancy but these last 2 years post pregnancy as this has been some of the hardest weight to lose!

I actually did talk quite a bit with my therapist and it all came down to self-compassion, something I had to completely learn how to do. I think that greatly helped me.

Deanna: This is why I wanted to talk to you today. I am seeing so many retired atheletes that are so hard on themsleves because they have gained weight and their bodies are changing. . Almost like since they retired, they are less than....and they are doing things like working out all the time, needing to eat a certain way and really feel the pressure to still “look” like an athlete. I often would gain weight and right away look for a contest to get me back into the rigid dieting again. I was injured, sick, bulimic and extememly depressed. Another figure show was NOT the answer. However, there are many women who I know that leave a contest and go right back into a normal life. Do you think that people can compete in a physique contest and go on to maintain a healthy mind and body? Are bodybuilding contests a breeding ground for eating disorders [EDs] and body dismorphia?

Jamie: Yes. I do feel the sport is a breeding ground for ED’s, for sure....but, not everyone goes through that experience. I think prep diets are a form of disordered eating itself but can lead to even more ED’s, depending on your post show experience and mindset. It’s a slippery slope for sure. I have lots of clients that have gone through the process relatively well and haven’t developed and ED but I also have ones that the minute the show was over, they ran for the hills and I believe had ED’s. I think the big difference is your coach....and working with them post show and understanding the process is more important than the prep itself. A lot of coaches don’t get this or don’t practice it, I personally feel it makes ALL the difference and is the only reason I continue to prep clients.

Deanna: Speaking of prep,I was going to ask if you still prep clients for contests. How do you manage expectations with clients who come to work with you for a show prep? Do you have some sort of screening system?

Jamie: Yes, I do. I make sure they understand that post show, we’ll be continuing to work together for minimum 16-20 weeks reversing and stabilizing their body. I make sure they understand the weight gain and the mental implications that will have and if they’re ready for that. If I have a client that is scale obsessed or scared of the scale, hell no they shouldn’t compete! They have to be OK with what they see in the mirror, despite a number and they have to be OK with doing the mental work that comes along with show prep. So many coaches miss this mark and I think it’s really tainted the industry in a bad way.

Deanna: Well said. I know after my contests, I had no post competition plan. So, being that I was already so disordered, I continued to diet on my 6-8 pre-contest foods because I was obsessed with keeping my abs. This was ON ME. I didn’t tell my coaches that I was strugglig because I was emabarrased. It seems like the industry is much better at working with their clients post contest, being that so many have spoken up about the damage they were left with long term. So, here’s the big question I am dying to ask you, are you thinking you want to step on stage again? I won’t lie Jamie, I get the urge ever so often, but I know that I couldn't do it and not resort back to my eating disorder, but what about you?

Jamie: I still don’t feel like I’m done, lol. Crazy, I know. Part of me just wants to prove to myself that I can still do it....the crazy diet, intense training and cardio, the mind games. That I can still stand on a pro stage and hold my own. Part of me also wants to leave the sport at my very personal best, leave on a high note. I wasn’t at my best at the Olympia, I feel I could have looked much better. Part of me wants to crush that look and see how I’d look now after having a baby and being almost 43. Mentally, I don’t give a shit about placing or chasing shows....I wouldn’t be going back to it to do multiple shows and get that win. It doesn’t mean anything to me anymore but doing the process again with my current headspace does. I hope that makes sense. All that being said, I doubt I will get back onstage....my biggest reason is my son. The time I’d need to spend away from him isn’t a sacrifice I’m willing to make as a single parent. He deserves all of me, not just the time I can spare when not in the gym.

Deanna: Thank you for being so honest. I honeslty look at you and think “how could she be any better than that Olympia showing”. But you are the master of your craft. We are always our own worst critic for sure. Your life has these new wondeful priorities and you are healthy and much more balanced now. We are the same age and I feel like my hormonal profile just wouldn’t be very happy if I did a contest, but I will not lie, I wonder what I would look like with the new muscle I have put on up there in those lights! Again, once a competitor always a competitor. You just don’t wake up and forget. Are you currently working with a coach?

Jamie: Right now, I’m working with Shelby Starnes again on body recomp.

Deanna: Can you tell the readers what body recomp means?

Jamie: Body recomposition....it means basically staying the same weight (not having the goal of weight loss) and changing your body fat percentages. In my case, that means building muscle...you can't burn fat without a decent amount of muscle! Recomping your body is TOUGH work, physically and mentally. If the scale isn't going down, we take that as a bad thing....but it's not! Pictures and measurements tell the true tale of how we are responding. If we're getting stronger and looking fitter, then we're recomping sucessfully.

Right now, I'm focussing on that and just being the best me. It feels amazing to be in a routine and have the structure, without the pressure of a deadline or a show looming in the background. That itself may be why my head is where it is....I know if I threw a show into the mix, this might change and it's not something I want to give up right now. I like where I'm at.

Deanna: I love that so much. Thank you for sitting down with me and talking about this topic. I know we could talk about bodybuilding, physique culture and meathead shit all day. Post show life is a “thing”… former athletes need a platform to talk about. I want to help retired athletes accept their new reality. I want them to remember what they had to do to maintain their ompetition body?
We went to extremes.
Extremes with training and some of them, pharmaceuticals.
Extremes with eating.
Basically living all things extreme, as it’s what it takes to be an elite level athlete!.

And extremes for the long haul, are NOT healthy. But, you looked the part! You hit our goal weight and you looked “shredded”. So that means you were successful? Right? Once we have acheived that extreme, we confuse that for normal. We should npt confuse extreme for health. But the two are not the same. So, to the retired athlete, i get it. I get how unbelievably uncomfortable you feel in your body post-comp. Please reach out to Jamie or myself if you need a coach to help you navigate this.

Love you Jamie!

Jamie: Deanna, like you it’s something I’m VERY passionate about and could talk for day on competing and post show life!!

** Note: I am not a writer- this is a candid conversation Jamie and I had and I wrote it exaclty like we were talking over a cup of coffee! :) Candid and fun.

Jamie Postill: https://212fitness.ca/contact/



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How you can work with me!

I offer both 1-1 private personal training AND a online group coaching program option - how do you know what is the best option for you?

Personal training - Although it is higher investment than the group option, personal training ensures you have 1:1 attention from a trainer who can build you a specific program that is designed to meet your goals. You have my full attention each session, walking you through each exercise while I coach your form. If you want to learn the concepts of progressive overload which is KEY to seeing results, that is what we do. And a good trainer will help you understand the reasons behind a program so you can take that knowledge moving forward. The 1-1 experience is a very intimate relationship. You and I get to know each other very well. I am also a Moderation 365 Nutrition Consultant. If you need help with your relationship with food, I have a solution for that.

Online Group Fitness - a more cost-effective option that allows you to grow and thrive in a community of like-minded people. It is great for those who need a little extra support and motivation. Programming tends to be fairly simple to accommodate the general population, but are still safe, fun and effective. Everyone works off the same program and there is no 1-1 program design. I am still available to coach the collective in the Private Facebook group, and we all get to know each other very well.

You might benefit more from 1:1 coaching from me if:

You have body image struggles, food obsession issues and a unhealthy relationship history with exercise/ dieting.

You want more accountability & support with texts & emails.

You have a specific training goal: hypertrophy, learn to squat/deadlift etc

You are looking for something more long term.

You might prefer the online group program if:

You’re looking for a more cost-effective solution.

You thrive on community and miss that since the pandemic..

You’re more self -driven and just need some guidance/program desgin.

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Both are great solutions and my clients have success either way! Just a matter of what your personal needs and preferences are - hit me up with any questions!

Love, Deanna

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How do I know if I am hungry or if I am just craving something?

“Deanna, how do I know if I am hungry or if I am just craving something? “
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I know it’s so irritating to hear, but it starts with mindfulness..a quick body scan.
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HUNGER is felt in the gut.
CRAVINGS are “felt” in the head.
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Physical cravings have the following qualities:
You are physiologically hungry.
The craving does not go away if you try to wait it out.
The craving intensifies over time.
Nothing you do will take away the craving except the craved food. * you need to eat babe!!!
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An Emotional craving, on the other hand, looks like this:
You are not physiologically hungry.
It does go away if you try and surf the urge.
The craving does NOT intensify over time; the emotion does.
Doing something else satisfies the real need, and the craving disappears. --- this is surfing the urge.
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BUT if you are actually physically hungry- THAT IS OK! Congrats, you are tuning into your natural body cues.
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Most of us only register 2 levels of hunger: starving or stuffed.
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Mindfulness cuts to the middle of that spectrum and helps you tune into the nuances in how your body’s feeling and what it wants.
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With #Moderation365 we strategically place foods into the day to take the edge off. These are called #PreemptiveCheats.
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We know that #SatisfactionFactor will reduce cravings later on in the day.
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I look at hunger and cravings as a puzzle with each client.
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Do we need to reduce stress?
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Do we need to focus on sleep?
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Do we need to Decrease cardio or intense training and focus on more restorative activity?
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Are you eating enough at each meal?
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How is your protein intake?
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Are you fasting??
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I just had one client STOP intermittent fasting, as fasting is a form of physiological stress if one is already very stressed out!!
She was non stop eating as soon as her fasting time was upon her! How is that helping her with her physique goals?
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I just want to help you manage your eating in a sane and sustainable way.
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Not perfect, never perfect, but you do want to feel more confident and in control of your food choices.
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Welcome to the rest of your life.
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DGH

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Client Spotlight-a series- HEY it's Daina May!

I am back with another amazing client spotlight. This is my final spotlight of 2020 and who else to end the year with a BANG than the one and only Daina Kelm. I asked Daina to dig in and tell her story, and so, she did.

Hey Daina. Thank you so much for being my client spotlight.. let's dig in.

“HI Deanna.

Oh boy, this is a significant emotional share for me, but I am more than happy to do it!

My name is Daina Kelm and I walk in this life as a mother, a Registered Nurse, a foodie, a playful spirit and lover of all things sports and fitness related. I grew up on a farm in Northern BC, taking pride in the fact there wasn't anything my brother or dad could physically do, that I could not.

I was dedicated to my horses and obsessed with sports; there was never an activity that I didn't take a liking to. I grew up on skis from the age of two, went on to playing baseball, soccer and golf, to eventually finding my love on a Volleyball court. This is where I spent a greater portion of my life throughout college and well beyond University. I graduated from the U of A with a nursing degree and once again quickly learned what the definition of hard physical and emotional labor was. I was strong and capable and took so much pride in this as it allowed me to contribute to my teams workload without any limitations. It was during this time that I dove in hard to fitness trying all kinds of workouts; HIIT, Beach Body programs, mountain biking to a point where I joined an all girls Down Hill Mountain Biking Club called "Dirt Girls'.

As time passed I was gifted with a precious baby girl who quickly became my new found reason for being a good human, and living my best life. I continued to play Women's and Coed Volleyball, I went back to my golf clubs and even participated in some Ultimate Frisbee.

But pregnancy/childbirth and sleepless nights not only gifted me with unconditional love, it also left my body in a state of trauma.

14 months after having my daughter, my mind, body and soul had changed. Looking back I would classify a lot of my emotional pain with undiagnosed postpartum depression. But it wasn't until the physical limitations started to surface that I knew I was in a very bad place. It felt like overnight, I was unable to open the snaps on my daughters onesies; I could no longer lift her out of her crib in the morning, and my hips were so riddled with pain I could barely shuffle down the hall to sooth her morning cry's. I could not bring my arms above my head, I could no longer open pickle jars, shovel snow, carry groceries. The basic activities of daily living were out of my wheelhouse, and let me tell you I was in the LOWEST of low places of my life. My previous highly independent, capable self was now left almost immobilized. I felt useless and I had lost my sense of self. The person who I'd lived my entire life as, simply no longer existed.

Fast forward almost 4 years later, a few extra unwelcomed LBS and inches on my body, and a LOT OF ACCEPTING of where I was at, I finally received a diagnosis of an autoimmune disease. This is common to present postpartum, and is something no one can ever prepare a woman for. I had to accept I could no longer play volleyball, grip a golf club, run (my lung capacity was affected from the autoimmune disease); I lost my ability to be physically active in almost every capacity. Each time I tried, I would unknowingly push too hard, and end up bed ridden with inflammation in my tendons... it was pure hell. Rinse and repeat-this was my cycle.....of trying to get some kind of physical strength back.

Until...... I reached out to my long time dear friend, ASS kicking, soul loving, Deanna Harder.

I made this choice for a few reasons;

1. I knew that if the things I was doing weren't working, I needed to make a change.

2. I knew I had enough pain and mild depression that I would never hold myself accountable and would continue to make excuses; I needed accountability and she provided me with this.

3. I needed a coach who would listen, who would understand my physical and mental limitations, someone to recognize the sense of loss I'd felt in no longer being able to do something as simple as yoga. I was afraid to move my body because the pain afterwards was terrifying. I needed a coach to ensure my programming was specific to my body's abilities. I needed a coach to help get me to places that I didn't know were ACTUALLY in my wheelhouse. I could go on and on as to why I hired a coach, but you get the picture. The reasons are actually endless.

I can tell you that since my time the past few months with Deanna, I almost feel like I am back !

Back in the sense that there is nothing I can no longer do in our outside the home. I am back to playing golf in a women's league ( I actually shot 34 rounds last summer ), I recently took up cross country skiing, and now working out 3-4 days a week- with NO PAIN afterwards. It does feel like a miracle.

As I look forward to my current goals, they are quite simple:

1. To be able to move my body in a way that feels meaningful in my life. No more goals of weight-loss- I simply want functional strength and abilities.

2. I wouldn't mind a killer set of legs with some badass quads and hamstrings.

3. I want to make sure I am still here doing the work, for the next 30 years of my life. “

———————-

Thank you for sharing your story Daina. So many women can relate and will see your struggles as inspiration for their own success. I am honored to be your coach and feel lucky that I get to help you get stronger and feel more confident every week. 2020 wasn't all bad. It brought us back together and we are proving that virtual training works and in fact is working more in your favour being the life/career you have may not afford you an hour to drive to the gym, find parking, train and drive home!

I look forward to keeping this going!

Love, Coach Deanna

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Client Spotlight - a series- Alanna Banana :)

Today I am back to showcase another amazing client of mine. Alanna came to work with me this past summer and I was so happy she did. Alanna has come so far in her fitness pursuits in such a short time and deserves to be recognized.

Deanna: Thank you for being my spotlight today Alanna can you tell me your entry point into fitness and sports?

Alanna: I played rec sports as a kid, but it wasn’t until I started tennis lessons at my community courts at age 7 that I really fell in love with a sport. I was obsessed and would rally against any wall, garage door, or backboard I could find. Many years later I ended up playing on the U of A tennis team and playing competitively in the NAIA. Tennis has been the foundation of my fitness journey throughout my life and I now realize how important it is to supplement with strength training.

Deanna: that is such an important point, we know that targeted strength training exercises will help with injury prevention. Strength training makes the player more resilient, less prone to injury and help you be able to smoke the ball past your opponent... aka Colin? LOL Can you talk about a struggle you have overcome with your health or fitness?

Alanna: I went from being very fit and playing tennis 4 times a week to not doing anything much more than walking for around 2.5 years because of an unlucky health year and then having a baby the next year. Was super difficult to get back to even a baseline level to start training. I was so out of shape and weak. That was a difficult rut to dig out of!

Deanna: Thank you Alanna, so many women will be able to relate. When we met you were so coachable and patient. You wanted to do every exercise slow and controlled. You didn't get previous expectations get in your way. I knew before long you would notice how much your body would adapt. Consistency and patience! I am glad you are here.

Why do you value hiring a personal trainer?

Alanna: Because I don’t have a lot of free time to train in this phase of life, I want the best workout possible for the amount of time I have to spend on it. I don’t want to waste time doing inefficient exercises or doing them wrong and I appreciate the immediate feedback as I have lots of previous athletic/sport experience but barely any weight training experience.

Deanna: I will admit when I knew your athletic history, I assumed you would have very advanced strength training experience, but looking deeper into the world of tennis, I see that formerly coaches believed all forms of strength training were detrimental to sports like tennis where one needs finely-tuned skills. Now we know a well-designed strength training program can work wonders-those myths are busted.

What are your current goals?

Alanna: To be able to do 10 perfect military style push-ups!! To get stronger and be consistent in training.

Deanna: WOO HOO! I love this for you. You are well on your way. I love watching you get stronger every damn week. And I will have you know your overall confidence in your movement is fabulous! Anything else you would like to add!

Alanna: Uhhh I love training with Deanna!! Hehe

Deanna: GAH I love training you... your smile and your laugh is contagious. And you also give really good dating advice!

Bodies are made to change, to be athletic and to have babies. Alanna allowed her body to rest when she needed it and that is why she has been so resilient in her strength journey! No rush back into training right away. We are here for the long game!

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#thegreatdietdisruption My Story revisited.

I am enrolled in a Fitness Business marketing course and one of our assignments was to share our story.


At first, I was nervous to share my story again, because I feel like I have shared it a million times!


But then I was reminded that so many people still haven’t read it. How can I help those people who need a coach like me if they don’t even know me? So- here I am sharing my story -again, because… #actionoveranxiety

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❤️

When does the pursuit of the perfect body become an obsession?

For more than 10 years I would workout 2 times a day, 7 days a week.

I would eat 6 strict measured meals and never deviate from my plan.

I would train to burn calories. I was always exhausted, injured, hungry, but would not let myself eat more.

I was miserable. Terrified of weight gain. Moving from one eating disorder to another. Bulimia, to exercise bulimia, to extreme calorie restriction.

I lost my period, I couldn't sleep, I was moody and felt so much anxiety around food and exercise. It controlled me. Something I thought was supposed to add to my life was absolutely destroying me.

Pursuing what I thought was the perfect body was actually destroying my health and taking away my happiness.

The amount of sacrifice it took for me to get lean and stay lean provided VERY little return on investment.

I had to get help. So, I did.

Today in 2020, I train with heavy weights 4 days a week and do some sort of conditioning workout 1 x day a week, and I walk a lot.

I eat all foods using the #moderation365 philosophy ❤️

Did I gain weight? Of course! But soon it leveled out and I didn’t die!

After several years of trying to recover my period I have done it. I did all the work. I healed my relationship with food and let my body rest. My breasts grew a full cup size and along with my menstrual cycle, my libido came back too! Hello sex my old friend!! 😉

At first, I was worried that people would think I had "let myself go" or got "lazy" with my diet.. fuck. The stories I told myself!!

One cannot always be seeking FAT LOSS as the main goal. At some point you must be ok with a little weight gain. Bodies are made to fluctuate.

What if the weight gain is the body’s protective mechanism to the years of calorie restriction & excessive exercise?⁣

⁣𝙒𝙝𝙖𝙩 𝙞𝙛 𝙩𝙝𝙞𝙨 𝙞𝙨 𝙀𝙓𝘼𝘾𝙏𝙇𝙔 𝙬𝙝𝙖𝙩 𝙮𝙤𝙪𝙧 𝙢𝙚𝙩𝙖𝙗𝙤𝙡𝙞𝙨𝙢 𝙣𝙚𝙚𝙙𝙚𝙙 𝙩𝙤 𝙗𝙚 𝙧𝙚𝙨𝙥𝙤𝙣𝙨𝙞𝙫𝙚 𝙖𝙜𝙖𝙞𝙣?⁣

WHAT IF…

You weren’t thinking about food and eating 7/24?

You never had to set another weight loss goal, or start another new diet on Monday?

You could get better results from training less?

You practiced moderation (eg no measuring, weighing, counting... obsessing), and get results?

You could be around any food at any time and be ok?

That is what the goal of #Moderation365 is all about.

I HAVE AN EFFORTLESS RELATIONSHIP WITH FOOD.

I am maintaining my weight without doing anything extreme at all. I am connected to my intuition and am always mindful.

Mindfulness is that low level of automated thinking going on in the background always.

This is the opposite of dieting.

I’m done with dieting.

How about you?

I want to work with the people who have tried everything, and they're DONE.


#thegreatdietdisruption

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A testament to the IRON and 6 months into training at HOME! #covid19

There is nothing, absolutely nothing, that can shape up a woman’s figure faster or better than training with weights.


Not swimming, dancing, running, cycling, aerobics, tennis, squash, athletics, hiking…nothing does it like weights.

I will say -I do not have a vested interest in weights. I do not sell them.

I would be just as happy telling you that running would “shape” you up, or that the way to a toned body was through Pilates or Zumba even, but I would not be telling the truth.

Weight training is the answer.

Now, (disclaimer) if you love running, walking, bike rides, etc. you do NOT need to stop those activities. They are not bad! They still have great health benefits. They can help you lose weight if that is your goal, but weight loss is not FAT loss! Weight loss does not mean having a lean body unless you have to have muscle to showcase it. HOWEVER, if you enjoy cardio, the MOST important thing is to find an exercise you enjoy enough to do consistently. I love to add in daily leisure walks to compliment my weight training as well for stress relief.

Consistency, autonomy, and enjoyment is where the magic happens when it comes to your workouts. 

BUUUTT... if you've been doing cardio only for a while and are frustrated because you aren't seeing the "toned look" or body shape you've been striving for, it may be time to incorporate a solid strength training program for a minimum of at least 2 times per week! 

It's hard to believe most of my clients haven't trained in a gym in almost 6 months. Every single workout they have done since Covid has been at home or outside. 

It was freeing to start working out at home, on their own terms. At first I was scared. I worried they would get bored exercising at home. I also worried they wouldn't get good results without the gym equipment or the gym atmosphere to motivate them. I discovered I had nothing to fear. In fact, they got more health and physique benefits with my home workouts.

The fitness industry likes to market the idea we need a lot of expensive equipment to get fit. In reality, you can do much at home with very little exercise equipment.  We don't need expensive equipment to get fit. I do most of my workouts myself with a set of dumbbells and some resistance bands. ** which by the way are well stocked in stores again** Many times I have them only use body weight for resistance, and no exercise equipment at all. 

Home workouts can also be fun if you want to promote a healthy lifestyle with your family. My sisters family joins me periodically for Facetime workouts. Her daughters think it’s fun to exercise with Mommy.     Consistency is how we get results. Many of my clients, and I, have been able to be more consistent with our exercise by switching to home workouts.    

We all get into those funks sometimes when we get out of the exercise habit, or feel like we can't motivate ourselves to move at all. 

Often we know moving will make us feel better, but taking that first step to complete our workout feels hard. Sometimes we are simply looking at exercise as a chore. I had to start picking workouts I enjoyed, and get used to moving my body in ways that felt good to me without having the gym as my outlet. I found a way to do so at home. 

We often get hung up on doing the "perfect" workout. The truth is consistency beats perfection every time. 

Just in case you needed a reminder from me- your strength coach! 

Love and Squats,

Deanna 

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Client Spotlight... the Hybrid Athlete Joyce!

Good morning Blog world. Here I am again bringing you a superstar client spotlight. I’ve been a Personal Trainer for over 20 years. I have been blessed to work with some awesome people. I want to show them off here once a week. Today let me introduce you to Joyce Wong.

Joyce came into my life just several months ago and we have made some amazing progress together!
So let’s dive in!
Deanna 🟥
Joyce 🟦

🟥 Hello Joyce! Thank you for allowing me to spotlight you this week! Please introduce yourself!

🟦 I’m Joyce Wong. I was born and raised in Edmonton but lived in Australia when I went there to complete my second Masters Degree. I have a fur family consisting of two cats and one dog. This year I’ll be turning 41.

🟥What was your entry point into the fitness lifestyle?

🟦 I feel like there wasn’t a beginning to my fitness journey, rather fitness has always been a big part of my life. Perhaps hints of my interest in being physically active started when my mom refused to by me white shoes anymore ‘cause I would come home with them completely filthy from playing so hard in them. I was a competitive swimmer, played basketball in junior high and was on the high school track and field team. After high school I also rowed recreationally, dragon boated competitively, but most recently, a competitive Ultimate Frisbee player, where my team has medaled twice nationally and competition has taken me to American Nationals and Pan American Championships. I don’t particularly enjoy running but have seen it as a challenge to overcome so over the last five years I have completed a half marathon and run Sinister 7 Ultramarathon as a team three times.

🟥 Wow this is unbelievable! Thank you for sharing.. I love the wide range of sports you have pursued! Can you share any struggles that you have overcome?

🟦The struggles I’ve had to overcome when it comes to my fitness have been balancing fitness with life. As someone who always had a coach, the biggest hurdle I had to overcome as an young adult was being responsible for my own workouts. Initially it was difficult for me ‘cause I was always used to training towards competition. Training for my own goals or just for general fitness seemed so foreign that I felt a bit directionless with any one of my single workouts. The other side of my struggle was the diet side. I used to train so much I never thought about what I ate. As I’ve aged, my metabolism is not as forgiving lol, and finding a balance of a diet that would give me good energy, keep my body at a satisfying shape, and not feeling a prisoner to food is still a struggle.

🟥 So many of us can relate. So, is this why you hired a Personal Trainer?

🟦This is a perfect segue to why I hired a trainer. I wanted to find someone who could give me purpose to my workouts. Following a coaches instructions is something I was very used to and very accountable to versus creating my own workouts. I wanted someone I could discuss and balance my fitness and dietary goals with. I’ve come to realize that I enjoy a personalized approach versus downloading internet workouts because doing the latter wasn’t meeting my goals.

🟥 I am so glad you did! I really relate to your struggles and I too need a coach to keep me honest with my goals! Honestly there 1000’s if free programs on the internet’s, but I find people buy coaches, and the relationship part is missing when you just use some free program with no real rhyme or reason.

Thank you sir sharing that- do you want to share your current goal? 😍

🟦My current goals are to “tone” and shape my body. Along with this is to find a dietary plan that will foster this but also be sustainable for the long term. For the first time in a LONG time, I have no competitions, races, etc. to train for, so my goals are mine alone to make! 🙂

🟥 Ahhhhh yes. And as you know you can’t shape a body unless you LIFT WEIGHTS! Such an important message !! And yes, without those 2-3 month goals on the radar, can you just train for the long game? For health? For sustainable results?

I am here for it!! Thank you for trusting me!

If you have been thinking about hiring a coach and stop jumping from program to program... like and comment below! What are YOUR goals? 👇🏻👇🏻

A personal trainer can help write the map to get you there!

DGH

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Client Spotlight, a series- Meet Tanya - the Wild Woman Adventurer!

 I have another fabulous client who I want to spotlight here on my blog today. I would like everyone to meet Tanya Desjardins

Tanya was referred to me by her Physiotherapist and my friend Sean FitzGerald almost 2 years ago. I couldn't wait to work with her on her goals.

👩🏻‍🏫Thank you Tanya, let's dig in.

Please introduce yourself!

💃🏻Hello, My name is Tanya and I live in Jasper, Alberta. I used to teach, have a love for history, the outdoors, weight training, skiing and so much more. I love living in the mountains, as they have become part of my happy place. I love to hike in my backyard, to try new trails with friends, and just be outside rain or shine. I also love to road biking on days that are beautiful, it is my place to go to when I just want to get out, where I do not usually have to avoid bears or elk, and just turn off my brain and enjoy the scenery around me. Oh and also, go down mountain roads really fast 🙂

👩🏻‍🏫So, tell us why you hired a trainer!

💃🏻I hired a trainer to help me rebuild injured and unused muscles, due to a car accident years ago.. I had been going to a physiotherapist for the 7 years, between my time playing in the mountains, but I was spending more and more time in the physio office and not outdoors enjoying life. After visiting my physio so often, I asked if there was a better solution and he recommended I see Deanna to help me rebuild everything that was not working properly. I am happy to say, that slow is amazing because I was able to rebuild everything and am back at hiking and biking as I had hoped.

Deanna has helped me rebuild my unused and injured muscles, but she has also educated me on weight training, and how it can be a great activity that will bring me a healthier and longer lasting approach to exercise for life. She has coached me in difficult life moments explaining how naming things as good and bad food can affect us, I now enjoy all foods with moderation. She has helped me rebuild my confidence in my strength, activities in the gym, right eating habits, right mindset for a good life. I think one of the biggest points she has shown me, is that surrounding yourself with the right people is so important. Her great coaching has pushed me to become stronger, healthier and smarter with weights, exercise, a good approach to food, and self-image.


👩🏻‍🏫Oh so juicy.... yes, we have worked to discover so many other health markers that you needed to get a hold of. Thank you for sharing that.

Tell us some of your current or future health and fitness goals? 👇🏻👇🏻👇🏻


💃🏻I want to work on continuing to build my strength with weights. I want to work my way up to doing strong pushups, and start working towards a pull-up, but honestly I want to just get stronger with my exercises, add more weights over time and be happy with where I am now, be present, mindful when exercising, and remember that I can always continue long term with this activity to stay healthy at any age.

Last fall, after a summer of very short mountain hikes, I was able to do a long 20 km hike and this summer, I am looking forward to doing backcountry hiking-camping trips in the mountains again. I have also gotten back on my bike last May after a year and a half of pain after every ride. I am dreaming of my next ski season, where with good training and the right exercises, I will hit the ski hill happy and ready for all!

👩🏻‍🏫Gah Tanya! So cool! You know I want that for you too. You are on your way to achieving those goals and so much more. Every single one of my clients has given me the opportunity to grow and learn more about the human body and human change psychology. I am so grateful for my career -as I get to work with the best people!

My clients must value their treatment goals to progress toward it. Unless clients value their goals, they may lack the real desire to change. From a motivational standpoint, a good coach should understand what their clients' goals are and what they value in life.

Tanya values her outdoor activities more than anything else. Therefore she was so motivated to begin her strength coaching journey with me. It is always best to start where your clients are at--with what is important from their own perspective. Then build the programming from there.

If you are reading this and feel ready for a coaching relationship- what are you waiting for?
Hire a qualified coach! 🙂 Hit me up!

Love and Squats,

Deanna x

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