Expectation VS Reality

Let's take a minute to talk about fitness expectations vs fitness reality. When you look at fitness magazines or fitness pages on social media you see a lot of photos like this one.

While it's an honorable goal to want to be the best you that you can possibly be, one should keep in mind that the athletes you see prepared especially for either for a competition or specifically for that photo shoot to look this way! We don't walk around looking like this all the time! (Of course there are genetically gifted folks who can walk around jacked and shredded all the time, but let's just assume you're normal folk like myself.) It's not healthy to maintain such a low body fat percentage. And in all honesty, you don't feel very good when you're this lean.

Of course, everyone is different and their experiences with being extremely lean will vary. Let's just go over a few common side effects (side effects that I have experienced as do many other athletes) of being so lean: lack of sex drive, loss of menstrual cycle, brain fog or feeling mentally drained, exhaustion, constant hunger, feeling weak, feeling emotionally unstable, irritability, and more. You get the picture. Sounds great, right?  Not so much.  There is something to be said for a little bit of body fat!

Remember that what you see in magazines is not always reality. Remember that although this look is attainable, it is not realistically maintainable. And of course remember to love your body at  every stage of your personal fitness journey!

Eat this now! Fruit

Ten fruits that will stick to your ribs.  Well, at least they won't spike your blood sugar.  These beauties are low on the glycemic index.  Why is that important?  Because when you eat foods that cause a large and quick glycemic spike (read: sugar rush), you may feel an initial burst of energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and more hunger! Not so pretty, really.

1. Cherries

GI Score: 20

Cherries are high in potassium, and are packed with antioxidants, which will give your immune system a boost. Because cherries have a short growing season, it can be tough to get them fresh. However, canned tart cherries, which have a GI score of 41, are a fine substitute, as long as they are not packed in sugar.

2. Grapefruit

GI Score: 25

The mighty grapefruit packs in well over 100 percent of the recommended daily intake of vitamin C. Something to watch out for: Grapefruit affects how a number of prescription drugs work. Check with your doctor about eating grapefruit (or drinking grapefruit juice) if you’re taking prescription medicines.

3. Dried Apricots

GI Score: 32

Apricots bruise easily, so you sometimes can’t find the best fresh apricots. (They get shipped while they’re still green to avoid bruising, but they don’t ripen well off the tree.) Dried apricots are a great alternative when eaten in small amounts. Because they are dried, the amount of carbohydrate they provide is higher than the whole fruit. However, they have one-fourth of the daily copper requirement and are high in vitamins A and E. Try them with pork dishes, salads, or grains like couscous.

4. Pears

GI Score: 38

Enjoy the rich, subtle sweetness of pears, whether fresh or gently baked. They’re healthiest with the peel on, providing over 20 percent of your recommended daily fiber intake.

5. Apples

GI Score: 39

There’s a reason why apples are America’s second favorite fruit (after the banana, of course). In addition to satisfying your need for crunch, one sweet-tart apple with the peel on provides nearly 20 percent of your daily fiber needs.

Keep it Fresh!

Enjoy fresh fruit rather than processed, when possible: Processed foods tend to have higher GI scores, according to the American Diabetes Association. That said, there are a few instances in which canned or dried fruits make excellent choices.

6. Oranges

GI Score: 40

Oranges will boost your vitamin C. There is plenty of healthy fiber in an orange, too. Substitute red blood oranges in this recipe for bright color and a new taste.

7. Plums

GI Score: 40

Plums bruise easily too, making them hard to get to market. You can enjoy the nutritional benefit of plums in their dried state as prunes, but be careful with portion size as dried fruits have the water removed and thus have more carbohydrate. Fresh plums rank at 40 on the GI, while prunes rank at 29.

8. Strawberries

GI Score: 41

Fun fact: Strawberries are so high in fiber, eating them can get rid of coffee stains on your teeth! There are many varieties of strawberry that you can grow yourself in the warmer months. Enjoy them raw for a healthy serving of vitamin C.

9. Peaches

GI Score: 42

The average peach contains just 68 calories, and is packed with 10 different vitamins, including A and C. They’re also a great addition to smoothies, whether they’re mixed with blueberries or mango!

10. Grapes

GI Score: 53

Grapes, as with all fruits where you eat a lot of the skin, provide healthy fiber. Grapes are also a good source of vitamin B6, which supports brain function and mood hormones.

Sources:

http://www.healthline.com/health/diabetes/low-glycemic-fruits-for-diabetes#4

http://nutritiondata.self.com/topics/glycemic-index

FitCon Inaugural Fitness Model Search 2016

FitCon Utah Fitness Model Search photos by Carbon Imagery with backstage photos including my friend and co-worker, Natalie! What a blast!  I had such a fabulous time!  Thanks to all who sent me messages, phone calls, emails, and came to cheer me on!  Your support means the world to me!

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

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

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!