I'm thrilled to announce that I have started my own business! Help me celebrate great beginnings for Renee Yeoman Fitness. I will have a new website up and running soon, so keep your eyes on reneeyeoman.com!
In other great news, I'm now training out of a locally owned gym right in my neighborhood gym, Dialed In Fitness! If you would like to come check it out, email me at reneeyeoman@gmail.com to set up your free consultation!
See you at the gym!
Showing posts with label nasm. Show all posts
Showing posts with label nasm. Show all posts
Wednesday, November 16, 2016
Saturday, March 5, 2016
8 Weeks Out
I am now eight weeks out from the FitCon Utah Fitness Model Search! To be perfectly honest, I had a bit of a breakdown a week or so ago and was questioning it all. Why am I doing this? Is it worth it? Will I look good enough to compete? At times competition prep can be brutal and can leave even the toughest of us in tears. Luckily, my husband has been through it all and knows how to give me the most amazing support. Now, here I am on the other side of doubt feeling even more determined to do my very best and feeling amazing! Here I come FitCon!
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
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!
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, 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!
Sunday, October 11, 2015
Week in Review
This week's training went fairly well. I had a pretty great shoulder day and leg day, but back day was no good and I left feeling like I suck at bodybuilding. Some days are just like that with any sort of difficult training. I've learned to let it go and just keep on keepin' on! I'm half way through my NASM prep and just took my mid-term exam! I can't wait to become a certified personal trainer! I also really enjoyed watching the Pro-Core Championships last night and got to see Branch Warren and Johnnie O Jackson guest posing! Congratulations to all the competitors! It was a great show!
Not sweaty (GASP!) and ready for the show!
Johnnie O and Branch!
My awesome coach, Jerry and his beautiful girlfriend Kiauna!
Training Photos from this week!
Vascularity is bizarre!
Trying to get in a handstand a day! I actually held away from the wall for about three whole seconds this time!
I got a really great shoulder workout this week! If I want to be competitive in Figure class I really need to step up my shoulder game!
Sometimes the mess stays and I just workout instead. Crazy enough, the mess is always still there later!
I fully intend on turning that thing into a shelf!
Calf pump!
Now, it's time to head to the gym for some hamstring work! Have a great week, everyone!
Tuesday, September 29, 2015
Transformations
So I've decided it's time to pick up the blog again! It's time for a revamp, since my life has taken some turns. I would have never guessed that I would love competing in bodybuilding as much as I love ultrarunning, but it's true! I do miss distance running sometimes, but mostly I'm enjoying being active and am feeling strong, amazing, confident and am in the best shape my life!
Since the last time I posted I have...
Trained for and competed in my first figure competition where I won 5th place in the Masters class (ages 35+) and had the time of my life!
Begun an online class with NASM to become a CPT (aka Certified Personal Trainer) which I am super excited about!
Sent my son off to college which was way harder than I ever imagined. He is having the time of his life and isn't too far away, so I'm happy.
Become mildly obsessed with inversions. I finally made myself do a handstand for the first time ever and now it's on!
Took a huge break from running because of the arthritis in my knees and have just started running super short distances again!
Here are some photos from my competition in June. I'm planning on competing again next fall!
Since the last time I posted I have...
Trained for and competed in my first figure competition where I won 5th place in the Masters class (ages 35+) and had the time of my life!
Begun an online class with NASM to become a CPT (aka Certified Personal Trainer) which I am super excited about!
Sent my son off to college which was way harder than I ever imagined. He is having the time of his life and isn't too far away, so I'm happy.
Become mildly obsessed with inversions. I finally made myself do a handstand for the first time ever and now it's on!
Took a huge break from running because of the arthritis in my knees and have just started running super short distances again!
Here are some photos from my competition in June. I'm planning on competing again next fall!
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