A CANDID INTERVIEW with a Client!

Today I share a client interview with you!  Pam H. was so excited about her results she decided to share her thoughts.  Her growth with CEF at her side is amazing, and her story will surely inspire you!!!

QUESTION 1:  What made you decide to get a coach/trainer? What were your goals?

ANSWER:  “I realized that I needed a coach/ trainer after I tried every diet,all different exercise tapes and joined gyms with no success. I would loose weight and gain it back and even more. I call myself a YoYo when it comes to my weight. I was sick and tired of being a YoYo. I came to the conclusion I wasn’t doing anything right. I was unhappy with myself, frustrated, and hated my self image. I realized the reason I was failing was because    I could not commit to the hard work it takes loose and maintain weight loss on my own. I met Cindy and sign up for coaching.
My goals were to loose weight, look better, feel better about my self and get healthy.”

QUESTION 2:   How much weight or inches have you lost overall, and over what period of time? 

ANSWER:  “I have lost 23 pounds, 8.5 inches and recently started tracking my body fat.I have lost 5 percent body fat .My weight loss has been over 11 months. My initial weigh in was in May and weight loss was slow. In December I buckled I followed the meal plan Cindy set for me, tracked and measured my food and met with Cindy every week to record my weight.This is when I  really started loosing weight  and my body started changing shape. Lesson to be learned when I listened to my coach that’s when I had the best results.”

QUESTION 3:   What were/are your biggest fitness or weight loss struggles and how do you overcome them?

ANSWER:  “My biggest struggle with weight loss is staying motivated for the long term weight loss and maintenance. So far  I have been achieving this is is being surrounded by friends and family that are so supportive and encouraging me through this time.
I have my supportive coach gives me great suggestions for my meal planning and has encouraged me to try different types of exercise.
I joined a fabulous gym that offers a huge variety of classes.I never get bored with my exercise routine. I never thought  I would say this but I enjoy and look forward to going to the gym.
I have been setting short term goals that helps me maintain positive attitude and keeps me motivated. I just completed a 60 day challenge I met my weight loss goal and exceeded.That made me so excited I am signed up in May for the next challenge.”

“I have another struggle which is a fear I will go off my diet by over indulging in the foods I crave like pizza or crackers and cheese and gain back what I’ve lost. The way overcome this is that I do not buy these foods routinely like I used to. If I really want something or for guests then I go out and purchase the day of gathering. If I’m out with friend and These foods are offered I ask my self do I really want that now? If my answer is yes than I try to eat smaller portion and if I do over indulge then I’ll go back track what I ate see how much I went over my plan. I recognize it and get back on track.”

QUESTION 4:  What did you benefit most from with CEFitness specifically?
ANSWER:  “I  benefited most from coaching. I am so happy I was introduced to you Cindy, I know for a fact having a coach that is so supportive, encouraging and shows interest in me makes me feel great . Acknowledging  my strengths and weakness and pushing me when needed has been key to my success .My body transformation is amazing to me . I am really happy I don’t hate my body anymore. I still don’t like to weighed  in front of anyone but  I don’t feel  humiliated  like I did when I first started.I feel so much healthier stronger and more confident about my self. 
I felt when I joined  CE Fitness I felt like I was part of a team. I feel like I learned from other members from reading post and getting together for an informational lunch.”

LAST ONE!!!: If you could give advice to someone new to fitness, what would you tell them that is important that you have learned on your journey?

The most important thing I learned was be kind to yourself. Don’t hate yourself just realize sometimes you may need help from someone to accomplish you goals. Those people are out there they are coaches/ trainers.
I also would tell them the fitness journey is a life time journey start as soon as you can, setting short term goals will help you to succeed.Know that if you mess up don’t give up just acknowledge what you did and get focused again and keep going on your fitness plan. Make yourself the priority!!”

THANK YOU Pam Hedderig!  CHEERS TO YOUR SUCCESS!

*Watch for more client interviews coming up!  Results vary based on many factors.

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Getting Results, Today and Always!

The most common reason a client will ask for training or coaching services is to achieve a weight loss goal.  The personal reason to lose weight or inches varies, but the end result desired by most women is typically a leaner shape, more energy and better overall health.  In all of my years being a coach, trainer and instructor I have always shared my insights based on science, education, personal results and experience working with so many different body types and in various age groups.  In a nutshell, I can offer some clear advice and give direction to bring the success to the surface.  The rest is up to the client/person or YOU if you are reading this for inspiration and are starting fresh on your journey!

TIPS for GETTING RESULTS on your weight loss journey:

  • SET A TANGIBLE GOAL
  • BE SURE YOUR GOAL IS REALISTIC
  • FOLLOW A STEADY ROUTINE
  • TRACK YOUR FOODS
  • MEASURE YOUR FOOD CHOICES
  • SHOP OFTEN AND VARY FOODS
  • FOOD PREP OFTEN
  • WORKOUT DAILY
  • SLEEP PLENTY
  • MAKE ZERO EXCUSES (AHH!!, Wait, what???:)

IF you are following a PLAN, trainer or coach, STAY THE COURSE! NO PLAN JUST MEANS YOU WILL WANT TO GET ONE, preferably with an expert with education behind them.

WORK + CONSISTENCY = RESULTS.  THERE IS NO OTHER ANSWER OR QUICK FIX.  I REPEAT….THERE IS NO QUICK FIX!  And…..HARD WORK IS THE ANSWER TO ANY QUESTION THAT JUST POPPED UP NEXT…(IF IT DID).  Anytime I am not seeing results personally, I re-commit to my goal and get back to work.  I spend ZERO TIME blaming, worrying or not doing, and get back to WORK ON PERSONAL GOALS.  It is really that simple and it goes for all of us!!  There is no time for looking back:)

As for avoiding “SIDE TRACK MISHAPS“, (these are what I call things that ruin results and come from the outside) work hard to stay on YOUR COURSE, YOUR GOAL, AND NEVER TAKE OUTSIDE ADVICE AS IT CONFLICTS with YOUR personal plan.  NEVER buy into impulse weight loss gimmicks or try food eliminations based on others trying it.  TRUSTING in a balanced diet, hard working plan and a routine that is doable for YOU is the key for STAYING ON YOUR COURSE TO RESULTS.

Cheers to Success!!CindyE_5695

With Love,

Cindy

Spring Has Sprung!

After a very long New England winter, most of us are seeking some warm sunshine, fresh air and our beloved outdoor activities!  This is also the time of year some of us get going on our summer bodies, with a certain intention of getting it done on time for a swimsuit!  This is the perfect time of year to increase your physical activity level for whatever reason you have personally!  Here are some springtime ideas to spark your fitness level!

  1.  Take LEISURE FITNESS seriously.  Make outdoor physical time with family, your friends or just you!  Any chance you get for a fresh air approach to moving is a step in the right direction!  Try a walk pre-game next time you are at the ball field with the gang!  Fresh air clears the mind and will keep you feeling refreshed.
  2.   Set a NEW GOAL APPROPRIATE WITH THE SEASON COMING UP.  You may have always wanted to learn to water ski, but didn’t have the core strength to give it a try.  Focus on building your ab and low back strength by adding pilates 1-2x a week, and strength training for your abs 2x a week for another edge on hitting that summer goal!
  3.  Find ways to EXPAND your SUPPORT GROUP.  Strength comes in numbers, and it is proven that we reach our goals with encouragement and supportive environments.  Try a group class, team walk or run, or any group with common goals.
  4.  STAY CLEAR of QUICK FIXES.  Any weight loss program that claims fast, or instant results is likely to be something that you cannot sustain.  There is no magic pill or else we would all be buying it!! Sustainable weight control comes with consistent exercise and healthy eating.  This means work at it, and develop habits to keep going with best practices for your body and lifestyle.DSC00224-L
  5. MAKE A COMMITMENT to YOU.  The saying goes “put on your mask before putting it on the person next to you”.  This is true when it comes to fitness, health and well being.  If you do not take care of you FIRST, you are less likely to be able to give 100% to those around you.  LOVING YOUR BODY AND YOURSELF is key to sharing your best version of you with the world around you!!

HO HO Holiday Weight!

The average person can gain excess pounds over the holidays.  Not you, not this year!  We can beat this number with some basic and realistic approaches listed here for you!

Here are some simple tips to avoid the HO HO Holiday bulge!

  1.  Track your daily food habits.  Stay aware and be accountable to yourself.
  2.  Set weekly, short term goals.  Mini goals are a great way to stay on track without feeling overwhelmed!
  3. Find some celebration substitutes (Ie: seltzer or spritzers instead of sugary drinks and adult mixers in your beverages).  Have fun but keep those liquid calories down!
  4. Take time for exercise AND  stress relief.  This is a busy time of year.  NO letting yourself go.  Prioritize YOU and you will feel better than ever!
  5. Find a buddy with common goals and interests to meet for exercise, food shopping or anything else health related to keep your mind on your fit and fabulous path through the holidays!  Learn to say “No thank you” to activities that don’t suit your wellness goals.                                                                 *this article for recreational use only and not intended to give medical advice

Cheers to a Happy and Healthy Holiday Season!

Cindy:)

Setting Goals!

I recently discussed with my coaching clients how to set and achieve goals.  I support many efforts and reinforcements in the weight loss and fitness process.  The common starting point and reminder we need to come back to (every time) is the GOAL set with or by the client.  All weight loss and fitness successes involve having a tangible goal, and NONE of them involve a quick fix.  Here are some ways to start thinking about a true, realistic and  tangible goal.  This goal will likely be precise and can be measured, felt or seen!
1.  Is your goal a process goal or is it just the end result? The process is VERY important, as we measure success along the way and aspire to create small changes in habits week to week.  These habit changes are necessary to lose weight.  IT is not just about the end result, although that should also be measurable.
2.  To keep it tangible make it SMART
 
S:  Specific
M:  Measurable
A:  Attainable
R:  Realistic *this is a BIG one!
T:  Trackable
3.  Make sure you have a long term goal and also a SHORT TERM, smaller goal at your fingertips!  Small term goal success should be celebrated!!
4.  Allow for setbacks.  Quitting is not an option for your health.  As women, we are obligated to take the best care of ourselves in order to fight of illness, disease and environmental factors!  When you do have a setback, move right along and get back on track.  Beating yourself up does not serve you.
5.  Adjust goals to fit your life.  If your goals are mountains, change them.  See what fits your lifestyle for a healthy achievement and a healthy YOU.
*this is not intended to give medical advice
*results do vary
*always consult an expert with education behind them to enforce their assistance on your fitness journey

YOU, On TRACK this Summer!

Already thinking about how you will stay on track this summer during hot weather beach trips, cook outs and more?  Here are some great tips to keep you on top of your fitness goals during a fun filled season of outdoor life!

  1.  Pattern your workouts:  Make your fitness routine different daily for a varied pattern.   The body reacts to constant change, so opt for a different type of workout each day.  Beach yoga, power walking and a resistance class is a nice example of a 3 day mix!
  2.   Recruit:  Find your neighbor, coach, friend or spouse that will join forces with you.  Success is in numbers and keeps you accountable!
  3.   Lace up and dress up:  Make sure you put on those sneakers and workout gear FIRST thing!  If you are ready to go, you are more likely to make it happen, even after camp drop offs, work errands and more!
  4.   Find what you love:  Thinking of biking this summer?  Get out there and enjoy that as  part of your routine!  The more variety the better.
  5.   Reward yourself without food:  Find ways to “self pamper” and use that as a reward for your hard efforts.  Positive self reinforcement can include a massage, manicure or even time off enjoying some sunshine.  Self love and self reward are both key in embracing your body wherever it is on YOUR fitness journey!

Cheers to Summer!

*This is not intended to give medical advice and is for recreational use only

Easter means EGGS!

To egg or NOT to egg is a question that I am often asked by clients! The first thing I want to say is that each individual is different, and that decision is between you and your doctor if you are leaving out any food specifically from the diet.  EGGS are easy to prep, are proven to boost brain nutrients, and are rich in antioxidants and minerals.  They also increase satiety when dieting.

Here are (some) HARD facts:

WHOLE EGGS include:

10% protein, 3.6 g fat, 47% cholesterol, 4% iron and 3% zinc

EGG WHITES include:

7% protein, zero fat, zero cholesterol, zero iron, and zero zinc

There is much more to know about EGGS!  Choose pasture raised eggs, speak with your physician on how many yolks a week YOU would benefit or not benefit from, and get crackin!!!

*as always our blogs are not intended to give medical advice