Resist Resistance! -Lift To Lose Fitness & Nutrition, Sedona

Break through your resistance to exercise. Briefly acknowledge all the reasons your mind lists for not working out today- and then kick those excuses to the curb, please.

No matter how much we know we need to do it, we put off exercising. After all, working out takes time, effort and energy, and how many of us have an abundance of those?

Developing this healthy habit does require an investment of time and energy, but the payoff is well worth it. The hardest part in the beginning is simply showing up- to the gym, to class, to the track.  Once you’re there, you kick into gear and start moving, and presto- you are getting your workout done.

Come on, You.  Put on your workout attire.  Grab your headphones and your favorite upbeat music. Commit to 15 minutes of exercise.  If you’re feeling pretty darn good after 15 minutes, add on 15 more.  You’ll feel far better after the workout than you did beforehand- and you’ll have just given your body and soul some much-needed self love.

-Catherine Bongiorno, Lift To Lose Fitness

Ditch the All or Nothing Diet Mentality. -Lift To Lose Fitness & Nutrition, Sedona

True or False: I’m either eating perfectly 100% of the time and working out religiously, or I’m failing.

FALSE.

This lie is the biggest killer of healthy living/clean eating- the belief that you have to do it perfectly. No sugar, no alcohol, no eating after 6 pm, no liquid calories, work out every day, the list of rules is endless.

The truth is, you don’t have to be perfect. On the contrary, being less than perfect is the only way you’ll succeed. We crave what we cannot have, so eating clean 100% of the time will eventually backfire.

Aim for 85-90% healthy, nutrient dense foods, and let the remaining percentage be what you want. I have used this method for a long time and swear by it. Work out consistently, but not obsessively. If you miss a work out, make it up later in the week, or just resume your usual exercise schedule without freaking out about it. Remember, it’s usually not the missed workout or dietary indiscretion that does our weight loss program in- it’s our reaction to it.

-Catherine Bongiorno, Lift To Lose Fitness & Nutrition

I Shouldn’t Eat That, EVER! -Lift To Lose Fitness & Nutrition, Sedona

As a personal trainer, I aim to deter clients from taking the “all or nothing” approach to their eating. A sure-fire way to blow the weight loss journey is by denying ourselves even a bite or sip of the things we enjoy: Sugar, flour, pasta,fat, wine, dairy, and so on.  If it’s an allergy or a bad reaction to a certain food (gluten or lactose intolerance), that’s one thing, but staunchly deciding you will not touch a piece of bread or drink a beer ever again (in the hopes of successful and permanent weight loss) is a recipe for disaster.

For me, sugar is a constant temptation.  If I omit it from my diet 100%, it’s just a matter of time before I binge on it.  I follow my 90/10 formula:  90% of my diet is healthy, nutritious eating; the remaining 10% is for indulgences.  The catch is, I have to eat these indulgences without a trace of guilt or regret.  Feeling guilty over consuming sugar just gave sugar more power over me and led to vicious cravings.  Once I let go of the belief that any sugar intake was BAD, I was freed from the obsession with sugar.  Now I can walk past the pastry counter at Starbucks without going bonkers. And if I really do have a hankering for sugar- so be it, I eat a small portion of something delectable.

Let go of the belief that you have to eat perfectly, all the time.  There’s no joy in that!  Food is to be enjoyed and relished, not feared and obsessed over.  You’re not cheating if you eat a cupcake; you’re making a conscious choice to enjoy something delicious. Change your perception, and the cupcake loses its power over you.

 

-Catherine Bongiorno, Lift To Lose Fitness & Nutrition

Skipping meals leads to weight gain: Lift To Lose Fitness & Nutrition, Sedona

You barely eat throughout the day; then gorge on a large dinner. Sound familiar?

Bad idea. People who skip meals tend to be heavier, while those who eat regular meals and snacks tend to be lighter. While it seems like a logical mathematical equation, skipping meals does not mean a calorie savings. In fact, skipping meals is more likely to cause binge eating or excessive food consumption later on.

A boyfriend of mine was famous for this. He never ate breakfast, barely ate through the workday, and then would inhale an entire pizza when he got home at 9 p.m.- often followed by a pb&j. He was about 30 lbs. overweight, despite his insisting that “he barely ate”. Now don’t get confused and twist this into the belief that late night eating causes weight gain. It wasn’t the time of eating that caused my man to carry extra fat. It was the amount of calories he was consuming in one sitting- easily 2,500 or 3,000 calories.

Never skip meals in an attempt to lose weight. Eat throughout the day, when you are hungry. Make healthy choices, honor your hunger, and STOP when you are full. Your waistline will thank you!

-Catherine Bongiorno, Lift To Lose Fitness & Nutrition

Love Your Present Day Body: Lift To Lose Fitness & Nutrition, Sedona

My  personal training clients often lament over the fact that their bodies used to be so thin, tight, sculpted, etc.  Women in particular are guilty of longing for the body they sported decades ago- usually before having kids. Some even long for their high school physique.  I understand the sentiment- and I do everything I can to have them reject the notion that their body should return to its former self.

Bodies change with time. Aging occurs; skin loses elasticity.  When I was 21, my butt defied gravity despite the fact that I never worked out, was three sizes bigger than I am now, ate like crap and lived an unhealthy lifestyle.  Twenty-three years later, I’m stronger, leaner and healthier than I’ve ever been.  I exercise religiously, I squat and deadlift heavy weight, I eat well.  And yet, my butt is not quite as perky as it was when I was 21.

Should I view my glutes disparagingly because they aren’t quite defying gravity like they did over two decades ago? How does that serve me?  It doesn’t. My glutes are the best they can be in this moment, and I show them no mercy during my workouts.

This is not to say we can’t improve and change our physique with healthy eating and exercising.  Of course we can (thank God). But don’t have your goal be to fit your (insert age here) body into your 21 year old ideal physique.  Honor and love the body you have today, and work hard to make it strong and beautiful.  I am all for improving one’s body and shape, but we have to be realistic. My body is 44 years old and to admonish any part of it for not looking like a 21 year old body would be cruel and unkind.

Love the body that you have today.  Work it hard, push it out of its comfort zone when exercising, feed it well.  And if you are in your thirties or older,  leave your 21-year-old body where it belongs: in the past.

 

-Catherine Bongiorno, Lift To Lose Fitness & Nutrition

THANKSGIVING: TO GORGE OR NOT TO GORGE?

THANKSGIVING: TO GORGE OR NOT TO GORGE? -Lift To Lose Fitness & Nutrition, Sedona

Several years ago, I decided to stay on track with my healthy, disciplined eating right through our family Thanksgiving feast and not go one smidge off course. I had enough willpower to eat only white meat turkey, no gravy, a dollop of stuffing, no mashed potatoes, a giant pile of steamed broccoli, and one bite of someone else’s dessert. And damned if I did not succeed. Awesome, right?

It SUCKED. I spent the whole day and eve fretting about what I could and could not eat, trying to steer clear of the kitchen to avoid temptation; even stepping outside to get away from the aromas. A holiday that I normally spent embracing life, family and delicious food, I instead spent stressed out, abstaining, feeling deprived.

Equally demoralizing (probably more so) is doing the exact opposite: On more Thanksgivings than I care to admit, I damn near ate myself into a coma. I gobbled down everything in sight until my stomach was distended. I ended up lethargic on the couch, feeling like I was digesting a 20 lb kettlebell. Dreadfully unpleasant.

So how do we handle the endless temptation and enormous portions of fattening food that are presented to us each year at this time? I recommend the following:

~Ditch the all or nothing mentality. Either one will lead to a disappointing Thanksgiving. Whether you are refraining from eating anything “bad” or gorging yourself silly, the end result is frustration.

~Make yourself this promise: You can eat whatever you want and enjoy every bite without guilt, on one condition- you will stop when you are full. Minimal damage is done this way. Yes, you might consume extra calories but not enough to cause lasting weight gain. This works wonderfully for me and I apply it to all holidays where eating is the central theme.

~SLOW DOWN. The food isn’t going anywhere- unless you wolf it down in minutes, in which case it will end up on your hips and belly (I speak from experience). Take your time eating. That apple pie will still be there in an hour or two.  No need to cram a wedge into your stomach immediately after a full dinner.

~EXERCISE, EXERCISE, EXERCISE. Staying active is so important through the holiday season. Blowing off workouts to shop or party can easily lead to weight gain and overeating.  Stay the course with your workouts and make time for them.

~Above all, enjoy yourself. Don’t let fear of overeating ruin what is meant to be a wonderful occasion. And if you go into it with the right attitude and still binge, well, it happens. We are human, and even with the best of intentions, we go off course. Ditch the self judgment and loathing, don’t starve yourself the week after- that will surely backfire. Let it go, and resume your healthy lifestyle.

If you do not have an exercise/healthy eating program or your current one needs a boost, contact me for help. I offer group exercise classes in Mukilteo, WA for all levels and private, affordable personal training. Check my website for money saving holiday deals!

Have a wonderful, satisfying Thanksgiving.

-Catherine Bongiorno, Lift To Lose Fitness & Nutrition

http://www.sedonapersonaltrainer.com

Don’t Believe the Diet Ads!

“LOSE 8 LBS IN  7 DAYS! NO DIETING OR EXERCISE REQUIRED!”

“LOSE 20 LBS OF FAT IN30 DAYS WITHOUT EXERCISING!”

“OUR WEIGHT LOSS PILLS WILL BURN BELLY FAT, FAST!”

Such are the claims that came up when I Googled “Fast weight loss” this morning- something any overweight person fervently hopes for.

SIGH. Is it any wonder so many of us resist the cold, hard truth? That clean eating, consistent exercise and slow, steady weight loss is the only lasting path to a trim, healthy body? Everywhere we look, there’s an ad promising us we’ll be ten lbs thinner by next Tuesday, provided we purchase these pills, drink this diet shake, take these supplements. You’ll never feel hungry and to hell with exercise-  you don’t need it! And such promises are  powerfully seductive. Why work for fat loss if we don’t have to?

We DO have to work for it. If the above gimmicks did the trick, we would be a slim nation, not an obese one. Accept that building muscle and losing fat requires work. Hard work.

And how rewarding it is when that hard work pays off. You’re not slim and strong because of pills and powders. You look and feel great because you busted your ass, put in the workouts and cleaned up your eating- and no “lose weight fast” supplement will ever give you that sense of accomplishment and empowerment.

P.S. You are FORBIDDEN to order the trial bottle of  B.S. shown in the photo.

 

-Catherine Bongiorno

Lift To Lose Fitness & Nutrition, Sedona

http://www.sedonapersonaltrainer.com/

Healthy Holiday Living: Keep Exercising!

HEALTHY HOLIDAY LIVING: KEEP EXERCISING.

Now more than ever, adhering to your workout program is of the utmost importance. I am guessing you are- or will be- consuming larger amounts of sugar and alcohol (guilty as charged, here) this time of year. I know how tempting it is to blow off exercise in exchange for holiday parties, shopping, spending time with family.

DON’T DO IT. The combination of excess calorie consumption and missed workouts can quickly snowball into the all too familiar “Yeaaah, I’ll start up again next year” mentality, leading to weight gain, sluggishness and a sense of frustration and self-reproach.

Make time for your workouts, I don’t care how busy you are. If that means a jog around the neighborhood before family arrives or busting out a few sets of knee tucks and push-ups on your living room floor first thing in the morning, so be it. Get your heart rate up, lift some weights. At the very least, you’ll maintain your current weight and fitness level, which is far better than gaining weight and losing endurance.

Enjoy the holidays! Eat merrily and work out with bells on.

-Catherine Bongiorno
Lift To Lose Fitness & Nutrition, Sedona

http://www.sedonapersonaltrainer.com/

Schedule your Workouts

Most of us struggle to work out consistently. We come up with numerous reasons why we can’t today: not enough time, too tired, have to work late, might be coming down with something, need to tend to family, and so on.  We  know the snowball effect that occurs when we skip one workout, then another, and another.

Your workout HAS TO BE NON-NEGOTIABLE, with the exception of illness or emergency. Any new habit will be met with resistance and the only way to break through that resistance is to not give in to it. Within a few months, as you settle in to your new, healthy habit, you’ll stop trying to come up with reasons to skip exercise and will simply perform your workouts. Resistance will still pop up (it does for me) but the more you say NO to it, the less power it has over you. Be staunch!

Signing up for exercise classes or working with a trainer is an excellent way to stay on course, as you have now committed- and paid for- scheduled workouts. Working out with a friend is another great way to promote adherence to exercise- just remember to keep working out if your friend bails.

Schedule your workouts on your calendar, your day-timer, your phone, like you would any other appointment. View them like you would a business- do the work, put the time in, and your fitness and health “business” will flourish.

-Catherine Bongiorno

Lift To Lose Fitness & Nutrition, Sedona

Ditch the Scale!

Filled with a sense of dread every time you step on the scale, even though you’ve been working out and eating better? Are you scale obsessed and hopping on it every day, sometimes twice a day? Stop torturing yourself!

The scale is the LEAST accurate device for measuring fat loss. So many factors play into scale weight, and the scale does not tell the whole story. Weight fluctuates throughout any 24-48 hr period depending on your food intake, liquid intake, salt intake, clothing, time of month (for women), and more. Don’t let the number send you on an unnecessary roller coaster ride of hysteria. Instead…
~Use a tape measure around your problem areas. As you lean out, those numbers will drop.
~Measure your body fat percentage with a caliper or electronic calculator. I have both and am happy to do it for you.
~My personal favorite: Go by how your clothes fit. This is the easiest, most accurate way to gauge your fat loss.

If the number on the scale messes with your mind, pitch it and use the suggestions above. You’ll reach your weight loss goals with restored sanity and peace of mind.

-Catherine Bongiorno, Lift To Lose Fitness & Nutrition, Sedona

 

Are you having a FAT DAY? -Lift To Lose Fitness & Nutrition, Sedona

 

Bloody hell. From one day to the next, the scale reads that you are four pounds heavier. Clothes that appeared flattering on you last week inexplicably make you look rotund today. Seemingly overnight, you’ve expanded to new diameters and are now as wide as you are tall. And no matter what angle you scrutinize your body, all you observe is a sea of flab. What the hey is going on? Make no mistake of it: You are in the throes….of A FAT DAY. No one is immune. A fat day can strike out of nowhere, regardless of size.  I’ve watched Size 2 women freak out because their arms abruptly turned to mush (in fact, I’ve been that woman), and I’ve seen men who were fine with their bodies just yesterday suddenly view their stomach as a full-blown paunch. The good news is, it’s almost entirely in your head.  It’s not really a fat day. I consider it more of a “bloated, lousy self-esteem” day- and Lord knows, we’ve all been there. How to cope: First and foremost, stop critically gawking at yourself in the mirror- it only makes things worse.  I speak from experience. In fat days of younger years, I would fixate on my (insert pretty much any body part here) and critique it from every angle, growing more disgusted by the minute.  Put down the hand-held mirror and walk away from the full-length mirror. Neither are doing you any favors in this time of crisis. STEP OFF OF THE SCALE- and throw it out the window, if need be.  Repeatedly weighing yourself on a fat day- or any day, really- creates unnecessary hysteria.  You did not gain 4 pounds of fat overnight. More than likely, you are retaining water. Many things can bring on the bloat: medication, stress, dehydration, high salt intake.  Counteract the bloating by drinking lots of water while cutting back on sodium. Potassium also helps reduce water retention, so feast on bananas, spinach, dates and avocados (now there’s an appetizing smoothie).  Marvel at your body’s profound ability to puff up like a blowfish, then take solace in the fact that it will dissipate.     3.  Don’t retreat to a baggy pair of sweatpants and an oversized t-shirt on a fat day, as this will only make you feel more corpulent.  Now more than ever, you need to feel attractive. Wear clothing that makes you feel polished, even glamorous. Style your hair. Put on a little mascara and rouge (men, you don’t have to take it this far).  Apply a bronzing lotion or sunless tanning cream, as a soft glow does wonders for limbs that appear pale and puffed up. Hold your head high. You are still beautiful- you’re just temporarily expressing the inflated rendition of yourself. 4. Finally- oh yes, you knew I’d throw this in- EXERCISE. Nothing strips away negative feelings about your body like a solid workout.  You’ll finish with a sense of well-being and accomplishment, and will feel stronger and lighter all-around. If nothing else, you’ll lose about a pound in sweat. If you are in the midst of a fat day, remain calm.  Ditch the scale and that evil three panel mirror. Stay hydrated, cut back on salt, get a substantial workout in, then dress to kill.  Your body will be back to its deflated self in no time.   -Catherine Bongiorno, Lift To Lose Fitness & Nutrition

Scared of Circuit Training? -Lift To Lose Fitness & Nutrition, Sedona

Long before becoming a trainer, I worked out in a fashion most people can relate to.  I joined a gym and exercised 3-4 times per week. I warmed up for 10 minutes on the Elliptical, then hit the strength machines for 25 minutes.  I performed roughly 90 seconds of ab exercises, popped back on the Elliptical for another 10 minutes, then split. It was an even-paced, tolerable workout: unremarkable (i.e. boring) but manageable, with no surprises.  Needless to say, the results were modest. I felt a bit stronger but I didn’t really see a whole lot of change in my body. So it goes with comfy, ho-hum workouts.

Three months in, I felt I was fit enough to brave a group exercise class.  Circuit Training was on the gym calendar, with the following description:

“A fast-paced class in which participants perform an exercise for 1 to 2 minutes before moving on to another exercise. A fun mix of cardio, endurance, and strength.”

Fun, my ass. Had I known of the torture that awaited me,  I never would have attended. The warm-up alone damn near killed me. One round of push-ups, body weight squats, ball slams and speed-steps on the bench had me gasping for air and frantically planning my escape. We hadn’t even started the workout and my lungs and quads were on fire.  I was too proud to bolt so I toughed it out through neverending rounds of burpees, tricep dips, lunges, planks, jump squats- each exercise more dreadful than the next. Every muscle in my body ached for the next two days. I survived, but swore I would never return. I went back four days later and attended religiously, 3 days a week, for a year and a half.  

Why on earth would I return to this misery?  Such is the paradox of circuit training. We hate it, we complain vehemently about it, and yet it’s addictive, for the following reasons:

1.It is remarkably effective. The mix of strength training and aerobics at a fast tempo makes for a big caloric burn.  I thought I was in decent shape until I tried circuit. With my previous workouts, I was maybe working at 25% of my ability.  Circuit demanded 100% of me, whether or not I wanted to give it. Within 8 weeks, I achieved noticeable results in my body: less flab and more muscle definition.

2. It is the ideal format for those who find exercise monotonous. Boredom doesn’t enter the picture. It can’t: You’re too busy struggling for oxygen and worrying about the uncontrollable shaking in your legs.  Just kidding (sort of): The lack of boredom comes from the quick pace and the wide variety of exercises. Most circuits will have 8 to 10 exercise “stations” so you are not slogging away on a treadmill for 30 minutes or mindlessly pedaling a bike.  

3. It is easy to modify.  If the cardio is too much, there is a simple remedy:  SLOW DOWN. A quality trainer will frequently remind you to pace yourself, and will never scream at you to do more than you are ready for.  She will offer knee-friendly, low-impact cardio alternatives, as well as substitute strength exercises which won’t aggravate cranky shoulders or a stiff lower-back. If she doesn’t, find a different trainer at once.

4. It really is fun.  Maybe not the first few circuits, when your body is in shock and begging you to cease such lunacy.  Once it realizes you’re not a quitter, it takes on the challenge and excels. There’s no better feeling than performing your first unassisted pull-up or getting through a round of cardio without having to put your head between your knees.  A fit body is a treasure.

Still petrified? Try building your  own circuit at the gym or in a space at home, making it as gentle as it needs to be.  Pick four cardio exercises and four strength exercises and alternate between aerobics and building muscle.  Example: 1. High knee march, skip or jog in place. #2: Squats. #3: Step-ups, sprints or stairs. #4. Tricep extensions- and so on.  Get your heart rate up and your body out of its comfort zone, but do so at your own pace.

Circuit is one of my favorite ways to train myself and my clients. It’s challenging, effective and fun.  It’s time you join in on the hoopla- and if you somehow manage to survive your first circuit workout, let me know how it went.

Catherine Bongiorno, Lift To Lose Fitness & Nutrition

info@lifttolose.com

 

Fitness For The Frugal- by Lift To Lose Fitness & Nutrition

In a perfect world, we’d all hire a personal trainer to work us out several times per week while enjoying a membership to a swanky sports club. We’d keep a $4,000 treadmill in our home and spare no cost to ensure that we have all we need for a solid cardio and strength routine.

Alas, this is not reality for most.  We are on a budget and can only allot so much money to fitness.  We have bills, car payments, mortgages, mouths to feed and more. We just don’t have the funds for the luxury of private training, pricey equipment and health club memberships.  I guess our workouts will have to wait until finances improve, darn it.

Not so fast.  Working out doesn’t have to cost an arm and a leg.  With just a few quality items and a bit of space, you can build a functional, mini home (or garage) exercise studio.   

May I present “Fitness For the Frugal”- or as my husband puts it, “Strength-training For the Skinflint.”  

First: Safety. If you are new to working out, expert guidance is a must.  If you can’t afford a couple of private sessions with a professional, seek a group exercise class led by a certified trainer, where you can participate at a reduced rate.  If you can’t swing this, then purchase some highly rated workout DVDs. Please do not rely on YouTube videos to learn how to lift weights or use equipment. I’ve watched too many “trainers” on YouTube demonstrate exercises with incorrect form- and they cannot see you and so are unable to correct your form.  

Have you considered bartering with a trainer? I’ve swapped sessions with my hairdresser, tax accountant, massage therapist and website builder. If you have something valuable to offer in return, it can’t hurt to ask.

Next, obtain the staples:  

Invest in a few pairs of dumbbells.  Cast-iron tend to be lower in price (@ $1 per pound) while the urethane (gel) and neoprene coated weights cost more.  I prefer the cast iron- they don’t develop stains like neoprene, or peel apart like urethane. Treat them kindly (no dramatically hurling them to the floor after a heavy lift, tough guy) and they will last a lifetime.  More costly (from $70 – $300) is an adjustable dumbbell set. My adjustables go up in 2.5 lb increments from 5 to 55 lbs. Though $280 was a big chunk of change to drop on them, they were much cheaper than buying the weights individually, and they save me a substantial amount of space in my workout studio.

Purchase a few resistance bands of varying intensity, with handles. These inexpensive workout tools offer countless exercises for the entire body.  Get quality bands, please (I like Bodylastics). The cheapest ones on the market break easily.

Buy a stability ball- an inexpensive and effective toy that strengthens the core, legs, glutes and deltoids.  Here too, avoid the cut-rate ones (under $10) which inevitably leak air. I find $20+ gets me a quality ball which won’t burst or leak. Read brand reviews before purchasing.

If there’s money leftover, consider a  full-size step bench with adjustable height for cardio, @ $80. Added bonus: it can double as a workout bench for lifts (chest presses, dips, ab work, etc).  

Sadly, many well-intentioned people purchase workout apparatus only to donate it all to the thrift shop, barely used.  Our gain! Don’t be too proud to peruse the second-hand store for some smokin’ deals. I’ve scored workout benches, dumbbells, balls and bands for cents on the dollar. Sure, the 10 pound weights may be a little scuffed and dinged  but hey, they still weigh ten pounds.

And just like that, I have robbed you of the “It’s too expensive” excuse for not starting a fitness program. Now go build your home gym, then get crackin’ on those ball knee tucks, resistance band rows and dumbbell frog squats.

-Catherine Bongiorno, Lift To Lose Fitness & Nutrition

sedonapersonaltrainer.com

info@lifttolose.com

Is it possible to vacation without packing on the pounds? -Lift To Lose Fitness & Nutrition, Sedona

Vacation.  It’s a balm to the soul and a much needed rest for the body, but rarely does it do the waistline any favors.  It’s hard enough to eat right and stay on track during our day-to-day life at home. On holiday, we lose our usual structure and routine and risk packing on unwanted fat.

I suppose you could spend your week or two of recess counting calories, weighing food portions and dragging your butt to the hotel gym each every day while the rest of the gang drink Bloody Marys and laugh it up on the beach, but come on. Nothing dulls a vacation like fretting over what you can and can’t eat or when you’ll get a workout in.

What to do? There are two scenarios I’ve engaged in while on vacation. Take your pick.

Option #1:  Say “To hell with it” and live it up. I did this years ago while in Mexico.  Infractions included but were nowhere near limited to:

~Jelly donuts and hard alcohol on a near-daily basis.  I even paired a raspberry bismarck with a Long Island Iced Tea- a combination I do not recommend, as I spent the remainder of the day feeling poisoned.

~A ½ lb bacon burger for lunch- and don’t be stingy with the fries, I barked to the cook.

~Hostess Ding Dongs.  Now I would normally never eat such an atrocity but I was half-crocked on a catamaran tour off the coast of Cabo and wholesome food was nowhere to be found. The Ding Dong was remarkably lousy: Artificial, waxy, and sicky-sweet with a gross aftertaste…none of which stopped me from eating the second Ding Dong in the package.

~Blatantly ignoring the resort gym.  I didn’t so much as look at a dumbbell, much less lift one.

Yeah, I’d say I overdid it and I definitely gained a few pounds.  Flying home, I contemplated berating myself for such gluttony, but guilt has no place in a healthy lifestyle. I knew the weight would come off once I resumed my clean, active habits.  So, I ordered a screwdriver from the flight attendant (hey, I was still technically on vacation), discreetly undid the top button of my jeans (sweet Jesus, the relief) and returned home with the appropriate post-vacation paunch. Within three weeks, it was gone.

You’re on vacation, for crying out loud.  If you gain a few pounds, stay calm. Assuming you live a healthy and active lifestyle in your normal routine, you’ll get back on track and the weight will come off.  The catch: Guilt is forbidden. If you take my “To hell with it” approach, do so without remorse.

Option #2 (and the one I recommend):  Strive to maintain your current weight, and consider yourself a rockstar if you do.

On most getaways, I follow this simple rule:  I make mostly smart eating choices while giving myself permission to indulge, so long as I stop eating when I am comfortably full.  I also make a point to be as active as possible- not just in the gym, but with outdoor walking, hiking and swimming.  Following this path, weight gain is minimal, even non-existent. It’s a remarkably simple and effective recipe for success. And again: right back to clean eating and regular workouts upon returning home.

Enjoy your vacation without letting a strict diet ruin the affair. Walk, bike, hike, swim, but don’t forget to relax.  And when you order a wedge of the peanut butter s’mores pound cake after dinner, by God, delight in every bite.

Catherine Bongiorno

Lift To Lose Fitness & Nutrition

sedonapersonaltrainer.com

Challenge your resistance. -Catherine Bongiorno, Lift To Lose Fitness & Nutrition, Sedona

Change.  Will there ever come a time when I don’t deeply resist it?  Much change is out of our control and widely viewed as unpleasant (being laid off, developing an illness, losing a loved one). It is human nature to want to avoid such events, but what about change that I know is for my greater good?  Why do I attempt to avoid this as well?  Is expanding out of my comfort zone really such a traumatic event?

Such were my thoughts while on vacation last month.  My mind argued back and forth with itself:  YES, change is difficult but necessary  in order to evolve and grow.  NO, change is risky and I’m doing just fine in life as is.  YES, I must embrace going through a period of discomfort as my life shifts for the better.  BULLS**T: I’d be wise to stay put, where I know what’s in store and don’t have to fret over the unknown.

Frustrated with my inner battle , I lay on the beach in Playa Del Carmen and watched as numerous adults attempted to brave the ocean waves and somewhat strong current.  With much trepidation, they inched their way into the water, emanating fear and anxiety.   Seeing a large wave approach, they frantically turned and tried running towards the beach.  Too late: the wave pounded down on them and slid them in to shore, head over tea kettle.  They struggled to clamor out, fighting the current with great gusto, only to get pulled back in and tossed about once more.  It was quite a scene and I confess, I had to suppress my chortles (I’ve had my glutes handed to me by waves plenty of times and know there’s nothing fun about it, but watching from the shore is a bit entertaining) but said grown-ups all succeeded in staggering out of the water to the safety of their palapas- likely with no intention of ever again braving the waves.

I then turned my attention to the children on the beach, taking on the very same waves which terrorized the adults – only these kids were not fighting or resisting the flow of the ocean.  They whooped with delight as the water pulled them in, and laughed uproariously as it spewed them back up the shore.  They were unafraid, unharmed, and having the time of their lives.  The exact situation that caused the adults to struggle, resist and feel afraid brought these kids no harm- and more astoundingly, it filled them with great joy.

Wow. What an incredible lesson to be learned from this scenario.  Could I stop resisting what’s happening in my life and instead dance with it, no matter the situation?  Can I quit negatively labeling everything which moves me out of my comfort zone?  As author Susan Jeffers suggests, can I learn to be comfortable with being uncomfortable?

I think maybe I can, with baby steps.  I discover when I push myself out of my comfort zone by making small changes, I build confidence in my ability to handle major change.  Instead of my usual gym workout last week, I climbed to the top of Bell Rock, challenging myself both physically and mentally (climbing up those high, skinny ledges with a canyon gaping underneath me was no walk in the park).  This weekend, I pushed myself to attend a social event where I knew nobody.  Uncomfortable?  You bet.  Did I regret either situation?  Quite the contrary, I enjoyed both events and felt synchronously empowered and at peace afterwards.

Now I am not suggesting you charge head-first into the Caribbean Sea and let the water carry you to kingdom come, but I do encourage you to face your inner resistance, starting with your health program.  Get up off the couch and take a walk outside, I don’t care how deeply you want to stay holed up (i.e.,safe).  Skip your boring treadmill routine and take your first Zumba class, who cares if your dancing skills aren’t worth a hill of beans.  Challenge your anxiety over working out in front of others and get to the gym.  More often than not, our fear is totally overblown and when we keep giving in to it, we miss out on growth, adventure and endless possibility.  

And when you do challenge your fear by making a scary but positive change, no matter how small, give yourself the credit, gratitude and love you deserve.  This, more than anything, will propel you to keep confronting resistance, for in my book, the opposite of fear isn’t courage or even bravery- it’s LOVE.  

-Catherine Bongiorno

 sedonapersonaltrainer.com

Do something that SCARES you. -Lift To Lose Fitness & Nutrition, Sedona, AZ.

I did, last Saturday. Keeping in accordance with the “Move outside of your comfort zone” spiel I dole out regularly to my clients, I participated in a Bikram hot yoga class: a style of yoga performed in a studio heated to 105 degrees, with a high humidity percentage.

Hell Yoga would be a more accurate description of my experience, as I have a strong aversion to heat. I keep my home thermostat set at 63 degrees during the day, 58 degrees at night.  If it’s a degree over 72 outside, you’ll find me covered in perspiration and clamoring for the shade. I have the home a/c cranked so high in the summer, the power bill is darn near in the quadruple digits.  I HATE heat; it makes me sluggish, irritable and a bit nauseous.

What better way to practice what I preach than to subject myself to an hour of hot box torture?

Please note, this is not in any way a diss on Bikram yoga and all of its benefits.  I know several people who swear by it.  Me, I swear through it.  Upon walking into the studio, I was greeted by a wall of heat so powerful, it stopped me dead in my tracks. I fought the urge to scurry out the front door, $20 payment be damned, and instead set up with my mat, water bottle and small towel. Class was packed, with participants stretching and sitting in lotus position, looking relaxed- relaxed!  I was deeply uncomfortable, and we had not even begun.

Class proceeded. Never in my life have I sweat so profusely. RIVERS of the stuff poured out of my head, my back, my ankles.  Breathing felt difficult, my heart was racing…and I was fifteen minutes into the workout.  I frantically looked about the room to see if everyone else was as miserable as I was. Evidently not.  

I was doomed.

I repeatedly had to stop and lay there like a slug, trying to calm my mind and slow my heart rate. When I could manage, I joined back in.  The instructor must have seen my angst, and quietly asked me if I was okay.  (Sure, if longing for the sweet release of death is considered okay.) I desperately wanted to leave.  I stayed.

Forty-five minutes in, I was actually holding the poses, albeit with the grace and poise of a pregnant yak.  I noticed something else:  My mind was blazingly present.  All that existed was the pose, my breathing, my heartbeat, and yes, my intense discomfort.  My mind didn’t wander; it couldn’t.  For me, working with the heat required 100% focus and presence.

I survived, and damned if I didn’t feel both animated and remarkably calm when I left (and thrilled that I did not barf). The class was arduous, it felt suffocating, and I got through it.  It was a worthwhile experience.  

The moral of this tale:  It’s empowering when we do something that scares us.  Growth comes from a willingness to feel uncomfortable and nervous as we try something new.  Keep stepping outside of your comfort zone.  You never know where it might take you, and that is the beauty of life.  

Did I sign up for a month of hot yoga classes?  Good God almighty, NO. But I did pull out my yoga DVDs, which have sat untouched in a drawer for over a year, and intend to resume my twice a week yoga practice- in my 63 degree living room.

-Catherine Bongiorno

 sedonapersonaltrainer.com

Can you out-exercise crappy eating? -Lift To Lose Fitness & Nutrition, Sedona, AZ.

We’ve all heard the saying “You can’t out-train a bad diet.” It’s the truth, damn it. I am living proof.

“You are so active and energetic. You must be able to eat anything you want without gaining weight.” The number of times I have heard these words from clients, friends, even family are too numerous to count. Due to my fitness profession and deep love of exercise, I am without question more active than most.

Surely the hours of cardio, weightlifting and jumping around I put in each week (sometimes each day) allow me to consume anything and everything without repercussion.

Imagine that. Why, I could start each day with pancakes and bacon, snack on chips and dip, wolf down a colossal burger for lunch and swing by the AM/PM for a package of Ding Dongs after my evening exercise classes. Dinner? A pepperoni calzone. And a pint of ice cream for dessert.

No such luck. Like anyone else, if I eat crappy food — processed and refined carbs, sugar, heavy saturated fats — I gain weight. No one is immune to the consequences of unhealthy eating, exercise or no exercise.

Is this reality dreadful? I don’t think so. When we eat poorly, the effects go far beyond an expanded waistline and wider hips. Though we all fret about the viewable weight gain that occurs when we don’t eat smart, we tend to disregard the less visible damage done not just to our bodies, but also our spirit and mind.

I have less energy for my workouts when I don’t make clean choices with my diet. I feel lethargic, grumpy, even anxious — and I am noticeably hungrier than usual. I get down on myself for not taking care of me. This quickly snowballs into me skipping workouts (why bother when I’m eating so poorly?) and judging myself all the more. Oh, how inertia breeds inertia.

Clean eating is a must for weight loss, but that’s just the tip of the iceberg. I encourage clients not to let their appearance be the sole reason for embarking on a healthy living program. Hating your body is a terrible motivator. Yes, it’s OK to want to improve upon your appearance, but this reward is just icing on the cake. The foundation of health is how you feel when your body is strong and capable — and when your diet nourishes you rather than poisons you.

Don’t put in hours at the gym each day in hopes that you can quaff down a six-pack of beer and a super-sized fast food meal without consequences. Honor your body with wholesome food and effective workouts — not just to shrink your gut, but to benefit your heart, your blood, your arteries, your brain, your spirit — all the things we can’t see that keep us alive and ticking.

All this being said, when I eat healthy, yes, I can eat a lot without gaining weight. If you ask my husband, he’ll say “Catherine eats like a gavone.” (I haven’t mustered up the courage to Google the word “gavone,” as I am certain it is an unflattering term.) My muscular physique and active days enable me to eat ample amounts, so long as the food I consume is healthy and supports my lifestyle.

Eat clean, build muscle. Move your body as much as you can. The excess weight will come off, and you’ll love not only your appearance, but yourself.

-Catherine Bongiorno, sedonapersonaltrainer.com

Trade body criticism for gratitude. -Lift To Lose Fitness & Nutrition, West Sedona and the Village of Oak Creek. 12/14/2017

 

I felt emotional recently as I flew home from Chicago, where I was visiting my beloved father. Dad is 73 years old and has Parkinson’s disease.  

He’s in good spirits, he’s working full time (by choice, not necessity), he still walks, drives and gets around. But he’s slowing down.  

Motions he once performed mindlessly now require focus and effort.  Text messaging, using his stylus, cutting meat off of a bone are all more arduous tasks. There’s physical pain, dizziness from the medications and more day-to-day challenges.

I can’t even fathom what he’s going through. Our bodies are such fragile, unpredictable homes, and most of us are guilty of taking our health and strength for granted. I know I am.

The first day in Chicago, I developed a neuroma on the bottom of the ball of my foot that had me hobbling at a snail’s pace, in terrible pain. I could barely walk and spent most of the time sitting or reclining.  

I was pissed off. I love walking the streets of Chicago for miles at a time, yet here I was, confined to a chair because every step shot stabbing pain through my foot and up my calf.  

I couldn’t wear any of the strappy heels and high boots I packed. I whined, swore and felt sorry for myself.  

And then I thought of my dad’s situation.  

I’m sure he’d happily swap out his condition for an inflamed tendon sheath on his foot. His disease doesn’t offer a happy ending. At least mine was temporary and healed up without issue.

I started noticing all the handicapped people moving about the city.  Wheelchairs, knee braces, air casts, moon boots, walkers, canes, such paraphernalia was commonplace.

I felt like a bit of an a-hole, grousing about my foot. Yet I was also filled with gratitude for this body that houses and serves me with very few physical ailments, thanks be to God, the universe, whatever one’s higher power may be.

Oh, how we gripe about carrying a few extra pounds! Hating our stomach because it doesn’t look the way we think it should; bemoaning our flabby arms as ugly and unacceptable.  

Something tells me that when our health goes south, our cellulite will suddenly seem quite trivial, and fretting over it, a preposterous waste of energy.

I vote that for one full day, we put criticizing our appearance aside and give nothing but praise and gratitude to our bodies for being healthy, strong and capable.  

Forget about how we look. Let’s focus on the wonderful feeling of being able to walk. Stretch tall while breathing deeply. Peel a banana. Throw a frisbee. Write a letter.

Let’s see how we feel after that day. The body responds beautifully to gratitude, and we may end up giving thanks on a regular basis. How wonderful a thing is that?

Dad inspires me by living to the best of his ability, despite his physical condition. He keeps right on trucking.

I sent him a DVD of gentle strength and balance exercises (starring his very own daughter), and feel honored that I can be a part of his healthy living program.  

I refuse to view his Parkinson’s as a death sentence, but rather a piercing wake up call to how fragile life is, how important gratitude and self-care is, and how very, very deep my love flows for family. And really, that love is all that matters.

Now someone please hand me a handkerchief.

-Catherine Bongiorno

sedonapersonaltrainer.com

 

Keep working out over the holiday season. -Lift To Lose Fitness & Nutrition, West Sedona, Village of Oak Creek

The holiday season. For most, it’s a time of joy, generosity, fun and excitement, but it can also be a time of considerable stress- not just emotionally, but physically and financially. The rush and expense to buy gifts, plan parties, cook large meals- not to mention the hell of having in-laws over (sorry, couldn’t resist). It’s enough to make you say “Sayonara” to your workout program and curl up with a fifth of Jack Daniels and a deep dish pepperoni pizza.

There are better ways to cope.  Trust me, I tried the bourbon and pie combo decades ago and still get woozy when I recall the hangover.  To survive the holidays relatively unscathed, you need to stick with your healthy living program while allowing for occasional- and well deserved-  indulgences.  How?  Three words: Plan in advance.

The following advice applies 365 days a year but is particularly important during the holidays, when we are swamped with various festivities.

~Schedule time one or two days a week to prepare healthy “grab and go” items.  My husband and I spend an hour or so each Sunday afternoon prepping food. We slice veggies and fruit, make salads and sandwiches, boil eggs and blend breakfast smoothies.  But don’t stop there: Once everything is prepared, portion it all into serving-size Tupperware containers and place them front and center in the fridge, including salad dressings and dips.  Each day, just grab and go.  This saves you an inordinate amount of time throughout the week and assures you will eat healthy most of the time.

~Make a crockpot dish, chili, stew or other large entree which will feed you (and your family) for several days.  If loved ones grouse about being served Pork Goulash three nights in a row, warmly invite them to cook a meal themselves.  Shuts them up right quick.

~If you are on a weight loss program, aim to maintain (rather than lose) weight over the holidays. Don’t add stress to an already hectic time by freaking out over calorie counting or hitting a specific weight loss number each week. Make wise choices as best you can at restaurants or parties (veggies, lean protein, a small portion of something indulgent), drink alcohol in moderation, and give yourself an enormous round of applause for maintaining your weight, which is better than most.  

~Schedule your workouts.  This is paramount. Don’t just say “I’ll exercise when I have time.”  The hell you will. Put your workout on your calendar like any other mandatory appointment. If getting to the gym is out of the question, have a back-up home exercise plan. You can create a wicked living room workout with minimal equipment:  A resistance band, some dumbbells and a step bench or staircase will do just fine.  Workout DVDs are another great option.  Any exercise is better than none, so if you can only carve out 25 minutes to work up a sweat, so be it. Get it done.

~Give yourself permission to indulge. It’s the happiest time of year, dagnabbit, and I’ll be damned if I’m going to take a pass on a wedge of  Frau Schmidt’s holiday roll cake.  Enjoy some decadent treats, so long as you stop when you are comfortably full.

And there you have it.  A healthy, happy holiday season that won’t pack on the pounds or leave you feeling deprived.  Enjoy every bite; work out with gusto.  And if you blow it and gorge yourself silly, no worries- I’ll deal with you in the New Year.

 

-Catherine Bongiorno, sedonapersonaltrainer.com

Thanksgiving: How to enjoy a guilt-free, indulgent meal. Lift To Lose Fitness & Nutrition, Sedona

Years ago, I vowed to stay on track with my healthy, disciplined eating through my family’s Thanksgiving feast. Impressively, I conjured up the willpower to eat only white meat turkey (no gravy), a dollop of stuffing, a giant pile of steamed broccoli, and one bite of my husband’s dessert.  I munched on raw veggies for an appetizer and  drank tons of water in between small sips of wine. And damned if I did not succeed. Awesome, right?

 

It was the pits. I spent the whole day and eve fretting about what I could and could not eat, trying to steer clear of the kitchen to avoid temptation; even stepping outside to get away from the tantalizing aromas. A holiday that I normally spent embracing life, family and delicious food, I instead spent stressed out, abstaining, and feeling deprived.

 

Equally demoralizing is when I’ve done the exact opposite: On more Thanksgivings than I care to admit, I damn near ate myself into a coma, gobbling down everything in sight until my stomach was distended. I’d wind up comatose on the couch, feeling like I was digesting a 20 lb kettlebell.

 

Many can relate to the above scenarios, both of which end in frustration. So how do we handle the enormous portions of fattening, forbidden foods that are presented to us each Thanksgiving? Should we abstain from all of it, or say “to hell with it” and have a gorge fest?

 

Neither.  We must ditch the all or nothing mentality. Both will lead to a disappointing Thanksgiving, as I proved time and again.  

 

Over time, I developed simple guidelines to enjoy all of Thanksgiving’s dietary delights without feeling deprived, and without a roaring gut ache come 6 p.m.  It has worked for me for years, and it will for work for you.  

 

First, don’t starve yourself before the feast.  This only backfires, as you’ll end up ravenous at the dinner table and much more likely to overeat.  Eat your usual breakfast and a light, healthy  lunch.  

 

Next, make the following deal with yourself: You can eat what you want and enjoy every bite, on one condition: you will stop when you are comfortably full. Minimal damage is done this way.  Yes, you might consume extra calories, but not enough to cause noticeable or lasting weight gain.

 

~Put small amounts of everything on your plate, then go for seconds- even thirds-  if you are still hungry. Heaping 4,000 calories worth of food onto your dish pretty much ensures a gut bomb, as we tend to eat everything set in front of us.

 

~To assure you don’t stuff yourself, SLOW DOWN your eating. The food isn’t going anywhere- unless you wolf it down in minutes, in which case it may end up on your hips and belly. Take your time eating. Aunt Edna’s apple pie will still be on the kitchen counter in an hour or two- and if not, I’d wager there are four more pies in the fridge. No need to cram a wedge into your stomach immediately after a full dinner.  Allow your body time to digest what you’ve eaten before reaching for more.  

 

~Save it for later. If you are a guest at someone’s Thanksgiving dinner table, let them know you are too full for the pumpkin cheesecake but would love a slice to enjoy later.  I have never been turned down on this request.  On the contrary, most hosts are happy to be relieved of leftovers.

 

~Don’t get snockered.  By all means, imbibe in some fine wine, a quality cocktail (email me for my Autumn-tini recipe; a drink that has earned me legendary status amongst family and friends), a snort of Wild Turkey, whatever does it for you- but limit yourself. There is a definite link between binge-drinking and overeating, and we all know that good judgment and self control both go out the window when we’re plastered. Furthermore, you’ll likely blow off Friday morning’s workout thanks to the rotten hangover you’ll be dealing with.    

 

~Move about. Collapsing on the couch after eating doesn’t do your waistline- or your energy level- any favors.  Gentle movement actually aids in digestion. Join the kids in a game of Wii bowling or touch football after dinner, or take a brisk walk through the neighborhood.  The outdoor air and deep breathing will be of benefit to your body and mind.

 

~Enjoy yourself. It’s Thanksgiving, for crying out loud. Don’t let fear of overeating ruin what is meant to be a joyous oc

casion. If you go into it with the right attitude and still binge, well, it happens. We are human, and even with the best of intentions we go off course. Ditch the guilt and remorse the following day, and immediately resume your healthy lifestyle.

 

Have a wonderful Thanksgiving. Delight in the aromas; eat with gusto- and if you’re venturing into the liquor cabinet, shake me up a dry gin martini with a twist.

 

Catherine Bongiorno is a personal trainer and nutritional therapist, owner of Lift To Lose Fitness & Nutrition in the Village of Oak Creek and West Sedona.  www.sedonapersonaltrainer.com