Why I Work Out (? bio sort of)

When to Work Out and How Much

I am often asked "what I do" as far as my personal work out regime. But more important to the person asking is, "why do you ask?" hence, "what are your goals?" and "what are you willing to do to achieve them?"
If you already know the answers to those questions for you, that is fantastic! If you're not quite sure, it at least deserves thinking about.

For me, fitness is a lifestyle. It's something I love and that is probably why I'm writing about it right now. I have my parents to thank for a healthful and active upbringing and my dad inparticular for imparting a passion for physical challenge and accomplishment. As a young adult, we did lots of biking, running, some archery, ice-skating, rollerblading, and just enjoyed being outdoors in or near the Rocky Mountains. Being outside and moving was soul food!

Post pregnancy I discovered weightlifting and was delighted at the changes I saw in my body as I dropped 50 pounds of baby fat, twice! Yes, I walked with the stroller too, but lifting was the key and it was about that time that people began to realize the importance of maintaining muscle using resistance training.

With young children near all day, I found that working out at home was something I could do when the time availed itself and without having to get us all ready and go somewhere to do it!
I trained as something that I enjoyed for me! I am sure I am a better wife and mother for it, and it brought a sense of accomplishment to me personally while caring for the "short people" aka "small bosses" of my life!

Then I determined I'd get certified as a personal trainer since I loved it so much! My personal pursuits have been road races, then figure (body building) competition. Now my focus is guiding mainly women into the healthy body and lifestyle they crave. I want everyone to be proud of who they are and love the body they have! I focus on taking you from where you are with what you have to the place where you determine you want to be! I'm a big proponent of lifestyle-health and fitness, many workouts being home-based. My nutrition philosophy from years of personal experimentation and intensive study is centered around giving the body what it needs to lose fat, AND be in optimal health for the long term! It's amazing to see the transformation any body can make. I aim to be a body-changer, then a life-changer. But really, it's all you! :)
To your heath!

Holiday Helpful Hints

Holiday Party Helps!
Ok, so last night I realized an event I was going to was a bit of a food event and I was totally unprepared. Not just in what to bring (and a loss of inspiration along those lines! rare but true, lol!) But also in how I would have eaten and exercised that day had I known I would be indulging.
So here is what to do instead (and next time, for me! :)

The day of the party:
Eat! yes, that is right, eat your breakfast, lunch and dinner! (With some modifications)
Snacks- forgo or lighten up, as in just a piece of fruit or veggies
Most events are at night, and after dinner time, so eat a small plate of really health nutrient dense food before you head out.  So have a small dinner - some raw, some cooked veggies and some protein. It's been proven that people who starve before the party more than over compensate by some 600 calories (of rich foods) than if they had actually eaten before and at the party, just not so much party food.
Have dense complex carbs at breakfast. We are talking oats, ezekiel bread, rice...just good whole grains. Have some protein too, if that is your standard. This meal is pretty normal for the clean eating I advise my clients.
Lunch: lots of fresh food, raw is best and eat until you are satisfied. Salad with raw and cooked veg is great, no crazy oily dressing tho.

At the party-
#1 enjoy! the people, the atmosphere, the season and the social aspect of eating together.
#2 evaluate your options, commit to one plate only, "pick your poison" so to speak and enjoy it.
#3 Have some crunchy veggie sticks for fiber to help out that sugar and fat.

The next day- Wake up with 1/2 a lemon in a small glass of water. Add ginger if you like, then let hunger guide you for your first meal, however, don't hide your hunger under caffeine. :)
And * get your exercise done before you eat if at all possible! This allows your body to use some of the energy it has stored and also process through party food.
More greens to help facilitate digestion. It takes up to 36 hours for a meal to exit your system and you absolutely can easy digestive stress by going lean and green before and after an indulgent dinner.

The Holidays! Good or Bad for your Body?

Actually if you care at all about your body, size, health, appearance and so on, this is a question that you've already addressed, even if it was subconsciously.

There are many different approaches people take when the season of feasting comes around. What approach have you settled on?
Many choose to coyly ignore the increase in high fat, high sugar foods around, hoping that it wont make that much of an impact on their pant size. Or you could vow to work out more now or more later, or do that New Years resolution thing.
Has that worked for you in the past? If so, and it "ain't" broke, then don't fix fer sure!
If however you are looking for something to get you through with out sabotaging your past year of effort or something to ensure that you are not farther behind your goals when the New year starts than you are now, it might be time for a new perspective.

I suggest a non-diet diet. What about focusing on the joys, the people, the sights and sounds of the season and find your satisfaction there. You can eat your fill and it's good for your soul! Enjoy food, but pick your pleasure, that one dish that you would be sorry you missed. Then skip the things you can miss! Keep your eye on the prize of arriving at Jan. 1 and being proud that you haven't guilted yourself into another critical resolution. Resolution- to Re-solve! Ha, funny, don't you think! Let's get this solved first, the right way so you can continue to lose fat, gain muscle, or maintain the body you now enjoy! For more tips, email me! bodyofdesigncontact@gmail.com

the Evil lurking in Your pantry

Giggling, movies, popcorn, and "juice" were all the order of the evening. Being my daughter of course, she asked what kind of juice. "Oh, it's healthy!" was the innocent yet naive response. So, investigating the label, it was discovered that after water, the next ingredient was HighFructoseCornSyrup, followed by sugar, some concentrates, artificial flavors, colors and well, I won't go on.
Sometimes it's embarrassing that my children are such label readers, but when once considers that they are healthy and informed, I appreciate that they have modelled this habit of mine.
The dirt on HFCS is that it tastes like sugar, but is much much sweeter, uber cheap to sweeten store bought foods with, AND is Not processed like table sugar in the body. It is one of many by-products of genetically modified (and not in a good way) corn. Other things to keep an eye out for are artificial colors, flavors and monosodium glutamate.
These and other ingredients that have found their way into our food supply are in fact toxic. Many children have adverse immediate responses to the things listed above ranging from allergies to behavior issues. For many others it is years before the detrimental effects are seen. It should be noted with shock, that none of these chemicals where in the foods that we or our parents consumed. In essence, our children are lab rats of this new food system... unless we choose otherwise. Make the wise choice, ready labels and choose something else!
*Don't under estimate your power as a consumer. Your dollar counts, it's your vote, so vote for health and manufactures and stores will be influenced by you and others like you who demand higher quality foods that deliver health, not sickness.*

Life long dream realized at 54

My Experience as a fitness Competitor in NGA-Fall Boise, ID

10/15/2011

"Susan"*

On Monday, June 27, 2011, I began a diet and workout schedule that Celeste Anderson developed for me.  She considered my body type, where I was at physically and where she wanted me to end up.  This was a vision that I did not know, but she had in mind.  Celeste gave me a variety of recipe ideas and resources to find my own ways to make the diet work.  She also gave me a workout schedule and resources needed to develop muscle in ways I had never done before! Celeste spent time with me on a regular basis by way of email and phone conversations answering questions and giving me information that was vital to my successes.  I think the most important thing she gave me was confidence that I could accomplish changing my body in ways that I never thought possible.  

    As I followed the plan, I saw the weight (fat weight, not muscle) begin to slowly and consistently come off, and the muscles slowly and consistently begin to take definition.  It was very important to both of us that:

1. I lose fat and not muscle

2. Keep from injury

3. Eat in a healthy manner

4. Feel good so that I could work and work out and do the things of life.

I learned so many things about myself, about discipline and how to pull on the strength of the Lord daily when I needed it.

I learned how to redirect my thoughts, I was being trained in a very important skill.

Of course there were times I didn’t follow my goal of staying on my diet.  I found that when I did cheat the food NEVER satisfied!  It wasn’t the guilt issue, which I don’t spend much time giving guilt a place in my life, it was the fact that I was trying to satisfy another need with food.

I arrived at the goal and had a great experience that day and looking back I would do it again. Only now I don’t have to. Celeste also coached me following the competition to bring my body to a lean maintenance level where I have remained. I have tools now that I didn’t have before and I’m thankful for the time I took to go after getting in great shape at this great age of 54!

("Susan" dropped 24 lbs and about 15% body fat for the contest, placed 3rd in two categories, took home 2 trophies and has maintained a lean and healthy physique.)

*the name of this amazing woman, competitor, mother, wife and so much more has been changed in this story to protect her privacy. All other facts remain unaltered.

80 pounds lighter, a life changer...

Kathy Berkley- 80+ Pounds Lighter and a New Perspective!

Hi, my name is Pastor Kathy Berkley. I have, over the years, developed a lifestyle of eating comfort foods and did not take the time to exercise. I had become so busy raising 4 children and co pastoring a church with my late husband James Berkley, that I lived my life by the tyranny of the demands upon me. I was so consumed with taking care of everyone else and helping to put food on the table that I LOST TRACK OF HELPING MYSELF. I got so buried under life's demands and responsibilities that in order to treat myself I would either go out to eat or fix meals that were full of comfort. This consisted of High sugar foods, starchy carbs and fats. Well as you could imagine, I gained 150 lbs over my healthy weight size.

Consequently, I became self-conscious and unhappy about myself. Eventually I became unwilling to take my place in public speaking forums alongside my husband. I began to become content in being a shadow behind him and did not grow as a vibrant, happy and healthy personality.

Well, let me say that Celeste Anderson has been and instrument in God's hands to change my life. After my late husband, James Berkley, passed away my life began to take on a journey that would change my life for the better for ever. Immediately Celeste began to commit her time to teach me exercises a few days a week. She began to teach me fat burning exercises and muscle toning. Celeste was so faithful to be my personal coach from week to week to help me develop a new disciplined lifestyle. As we exercised Celeste would bring to us eating and health tips that would be key elements that would change my eating habits. Over a process of time, because of her consistent patience and coaching, I lost 80 lbs. I now have a new lifestyle of eating healthy balanced meals that produce life in my body rather than death. I also have taken on a lifestyle of working out at the gym 5 days of the week. I have actually come to enjoy working out just like I enjoy eating. I still have a long way to go, but my life has changed drastically in my personality and my ability to walk into my destiny in public speaking to the crowds. I am full of energy, life, and hope for my future. Much of it has to do with Celeste loving me enough to pick me up from my despair and undisciplined lifestyle and walk me through the basic principles of getting started. If anyone is considering Celeste as a personal coach may I be a testimonial to you that what she does really works. May God bless you deeply and richly in your journey to health and wellness. Blessings, Pastor Kathy Berkley

Lite Summer Strawberry "Cheesecake"