"The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure, the process is its own reward."
-Amelia Earhart

Thursday, February 11, 2016

Tips for Eating Well

Many people, and I used to be included in this group, do not realize that the key to becoming fit, losing weight and being healthy is mainly what you eat not what you do.  Yes, exercise is important for many reasons, but if you aren't eating well exercise alone won't change your body.  If you are very overweight, yes, adding exercise alone will help you to shed some unwanted pounds but to really change your body you must eat well!  Remember that when I say the word diet I am referring to your long term consumption of healthy foods, not a short term calorie restriction or fad-diet.  Here are my tips for changing your eating habits and helping you on your way to a fitter, healthier you!

Tip #1. Eat Whole Foods

Whole foods only have one ingredient.  Eggs. Chicken. Spinach. Almonds. Oatmeal. Make the majority of foods in your diet whole foods.

Tip #2. Cut Back on Sugar (Waaay Back!)

Sugar is in so many foods: pasta sauce, granola bars, breakfast cereal, and crackers to name a few.  Not to mention all the chocolate, cookies, ice cream and or other treats we eat on a regular basis. However if you follow Tip #1 you will automatically eliminate a ton of sugar from your diet!  Also, don't forget that foods like bread (unless it's high quality whole grain bread, I suggest Food for Life sprouted grain bread- they even have gluten free!), pasta, crackers, white rice, white potatoes and even many fruits are just the same as eating table sugar and will convert to fat if not immediately used as energy.  If you have a sweet tooth I recommend low glycemic fruits such as apples or berries that will take longer to digest and keep you feeling full longer and keep you from crashing.

Tip #3 Spice it Up

Let's face it,  plain chicken, rice, and broccoli can be a little boring.  Adding flavor to your food will make it more enjoyable and have you going back for more!  Turmeric, garlic, cinnamon, and ginger are all full of health benefits beyond taste and are wonderful choices.  Scope out the seasoning isle, but beware of ingredients, many pre-made seasoning blends contain sugar.  Plus, many vegetables are full of flavor and great with many dishes. Try red onion, bell peppers, kale, zucchini, or radishes! 

Tip #4 Feed the Whole Family

I often hear other parents complain that they don't want to have to make two separate meals for themselves and their children.  My answer?  Don't!  Why wouldn't you want to teach your children how to nourish their bodies with healthy foods?  They don't need that mac-n-cheese any more than you do.  Feed your whole family well and when your children grow up they won't have to break the cycle of poor eating habits!

Tip #5 Have a Treat Meal

No one should eliminate all the things they love completely out of their diet.  We just wouldn't stick to it long term.  Do you love gooey cheesy lasagna?  Pie?  Donuts?  Double cheeseburgers and fries?  Yeah, me too!  So, treat yourself!  A good guideline is one treat meal (aka cheat meal, or free meal) per week.  The big catch here?  Plan it!  If you know that on Friday night you get to have pizza and a coke you'll be motivated to eat well all week long so you can enjoy that meal, guilt free!




Skill PT offers custom nutrition programs with all personal training packages to help you learn the skills to fuel your body, and take control of your health and fitness!  Check out more about me and Skill PT on our website, SkillPT.com or text or call me today for your FREE consultation! 801-201-2165

Wednesday, February 10, 2016

Tips for Fitting Fitness in your Life

I have been thinking a lot about making time for health and fitness.  You are busy, I know!  I am very busy all the time!  I have three kids, volunteer in my kids school twice a week, volunteer as the Social Media Manager for TrailandUltraRuning.com, and am now working as a personal trainer as well! I find my days to be jam packed and have little time for many things that I used to have in my life.  Here are a few of my tips for fitting exercise into your busy life!

Tip #1. What can you Eliminate? 

For me that means (mostly) no television.  I used to watch TV every day and now I only do on a rare occasion, or while multitasking (i.e. on the stair mill or while washing dishes!).  Also eliminated? An immaculate house.  But if we're being 100% honest, my house was never really that spotless before, either.  What are some things you can leave out in order to make health and fitness a priority?  Can you cut back or eliminate TV?  What about social media? Anything else?

Tip #2.  Schedule it in!

We all have things on the calendar that we only fit into our lives because we put it into our hectic schedules.  Sit down and look at your schedule.  Where can you schedule yourself in? Early morning?  Lunch break?  After the kids are in bed? I like to plan my workout week each weekend so I know exactly when I'll be going to the gym each day. Make yourself a priority and add yourself to the calendar!

Tip #3.  Include the Family

Is it unrealistic to be away from your children at certain times of day?  Or maybe you have a baby at home.  Include the kids in your workout!  You can include the kids in your home workout and there are many activities that children can come along for; hiking, walking, and biking to name a few.  And don't be afraid of the gym!  Many gyms have daycare facilities and some even allow babes in arms to accompany their parents!  Don't be afraid to shop around if you're looking for a gym.  Find one that fits your needs. 

Tip #4. Be Realistic.

Set realistic goals for yourself.  Don't plan to go from not working out at all to working out for an hour six days a week!  You will be setting yourself up for failure.  Start with attainable goals, such as taking a 20 minute walk three days a week.  After you get into the routine of exercising it's easier to gradually add more variety, more often!

Tip #5.  Hire a Personal Trainer

You saw this one coming, right?  Having someone to lay out a plan for you, help you with proper form (and nutrition!) and help you with attainable goals is priceless!  And let's not forget accountability!  We're all much more likely to do something if we've a.) paid for it b.) have told someone we would c.) know someone is waiting on us.  I can help you set attainable goals and reach them! 

Mostly importantly, remember that you are important!  You are setting an example for your children, your nieces and nephews. Make yourself a priority!


Learn more about me and Skill PT by visiting our website SkillPT.com. Call or text me today for your FREE consultation! 801-201-2165

Tuesday, January 5, 2016

Meal Prep

People often ask me about what I eat and how I prepare my food.  When you're eating six times a day you need to put in some time preparing or you simple won't follow the plan.  I like to take one day a week to cook up a bunch of food and separate it into meals.  Here is what a typical meal prep day looks like at my house...

Baked red potatoes
 Baked sweet potatoes
 
 Fried (with non-stick spray) mixed veggies
 Steamed veggies
 Grilled chicken
 Ground turkey
 Grilled steak
 I have a large rice cooker and make a huge pot of brown rice.  Then comes the measuring.  Everything is carefully measured and labeled for the week!

 Also, my life would not be complete without G Hughes Sugar Free BBQ sauce! 
I also like to use Mrs. Dash and other seasonings to spice up my food.  Cinnamon, cumin, curry, and chipotle seasoning to name a few.  Now I'm ready for the week and don't have to worry about skipping meals or eating off my plan because everything is ready to go!  No excuses!  Keep it simple, but take the time.  You'll be glad you did!

Tuesday, December 29, 2015

Goals on Goals

After careful consideration and with encouragement from my very favorite guy (aka #beefcake, but better know as Jeff, my husband) I have decided to compete in the Clarity Skin Championships again in June.  This year the show just happens to be on June 4th, my 40th birthday! I will already be show ready at the end of April (since I've entered the Utah FitCon Model search), so I'll be ready to go and have a little time to tweak things if need be. So there you have it!  Plans for the first half of 2016!  2016 is going to be GREAT! 

With my goals lined up I decided it was time for a good set of progress pictures, so here we go!  I'm sitting at about 143lbs and 13% body fat.   









Tuesday, December 15, 2015

Now Accepting New Clients!

SKILL PT TRAINING PROGRAMS
SKILL PT provides 3 programs that will fit your fitness goal and budget!
Membership programs
  • Custom resistance training program
  • Custom cardiovascular training program
  • Custom nutrition program
  • BI weekly consultation and program design
8 week private training program
  • Custom resistance training program
  • Custom cardiovascular training  program
  • Custom nutrition program
  • One week personal training  for each  individual muscle group
  • Weekly consultation, personal training and program design
Online training
  • Custom resistance training program
  • Custom cardiovascular training program
  • Custom nutrition program
  • BI weekly Phone and email consultation and program design


All programs include the following
Customized resistance-training program
A resistance training program is crucial to a well rounded fitness program and your overall health.
The term resistance training is used to cover all types of strength or weight training. The best approach to program design is often difficult to identify because there are numerous training systems.  SKILL PT will design a custom resistance training program for each individual’s body type and specific goals.

Customized Cardiovascular program
The numerous benefits of cardio respiratory fitness are related to a variety of adaptive physiologic responses to aerobic exercise. Physiologic responses to training-such as an increase in body-fat utilization, a decrease in peripheral vascular resistance, and an increase in maximal oxygen consumption-help decrease the risk factors like obesity, hypertension, insulin resistance, and elevated triglycerides and LDL cholesterol. SKILL PT will customize and educate clients on the proper cardiovascular program.

Customized nutritional program
Why are we so tempted to eat foods that we know we should avoid? What triggers our eating habits? Why do we like high-fat, high-calorie foods?  Many factors influence our eating patterns, including hunger, habits, economics, marketing, availability, convenience, and nutritional value. To be successful you need to be educated. SKILL PT educates clients about the nutrients that the body needs and, specifically, what foods supply them with adequate amounts for optimal health and fitness.

Body composition testing and consulting
An individual’s weight on a scale consists of two dimensions: 1. body fat (adipose tissue); and 2. Fat-free weight (muscle, bones, blood, organs, etc.) the most important value of fitness testing is to establish a baseline against which improvements can be measured over time. SKILL PT provides weekly tests and consultation via phone, or in person to insure you stay on track with your fitness goals.

For pricing and a free consultation  contact:
Renee Yeoman
Cell:  801-201-2165
Email:  reneeyeoman@gmail.com



Wednesday, December 2, 2015

Joining the Skill PT Team

I am thrilled to announce that I have joined the Skill PT personal training team!  Skill PT is run by coach Jerry Shannon, who trained me for my first figure competition.  I am thrilled to be able to help others achieve their goals as well!  If you are just stumbling on my blog I'd like to tell you my goals.  If you are an avid reader, I hope you'll enjoy reliving good times with me!

I've done a lot of things to stay active throughout my life, running, snowboarding, yoga, and weight lifting to name a few. After several years of being sedentary in 2011, I decided it was time to get in shape again after the birth of my two daughters (2005, 2008). I began running and found a passion for long distance trail running. Then in 2014, inspired by my husband, I decided it was time to tackle a new challenge and compete in a figure competition. I stepped on stage as a figure competitor on June 6, 2015, exactly one year to the day after running my first mountain 50 mile race! As a personal trainer I hope to help others find passion in enjoying a healthy, fit life!

My six month transformation working with Jerry at Skill PT!


Our website is currently down.  If you are interested in training please contact me via email at reneeyeoman@gmail.com. I look forward to helping YOU!

Wednesday, November 25, 2015

Renee Yeoman, NASM CPT

I did it!  I passed my NASM personal trainer exam!  I am officially a certified personal trainer!  After I get a few ducks in a row I'll let everyone know how and when I'll be available for training sessions!  Thanks to everyone who wished me luck and all of the wonderful congratulatory messages! 

And a few progress pictures, just because!