karen | Living Amped

Starting Project X

by karen | Sep 20, 2017 | Move

When should I start Project X with the up coming holiday season?

Project X is the perfect program to follow to prepare for a certain date/event. With the holidays coming up, there are many opportunities to over indulge more then what we are use to or what our bodies can/should handle. Project X is great for a prep and/or a clean up.

Before your Project X Journey even starts, you decide what your “why” is. Its the reason you are doing the four week program. Its the reason you stick to the program when it gets tough or difficult to follow. If your “WHY” is revolving around an upcoming holiday event, here is when you should START your journey.

Halloween: Start Oct. 3rd – Oct. 30th (Halloween is Oct. 31st)
Thanksgiving: Start Oct. 25 – Nov. 22nd (Thanksgiving is Nov. 23rd)
Christmas: Start Nov. 27th – Dec. 24th (Christmas Dec 25th)
Valentine’s Day: Start Jan. 17 – Feb. 13th (Valentine’s Day Feb. 14th)

For example, using the dates above, if your “why” is to look great in your red dress on Christmas Day, then start your Project X on October 26th. Your “start” date is Day 1, which means you need to make sure you understand the program before hand. I would recommend downloading all the necessary documents a few days prior, spend some time reading the material, do your body comp, grocery shop, sign up for the email support, etc. This way when Day 1 comes, you are ready to rock and roll.

I will confess that trying to stick to a program during Thanksgiving and Christmas is not easy. I coached a group using this program during that time frame and almost all were on the struggle buss due to social events.

Just as a clarification, during Project X you will not starve…most discover they are currently operating in starvation mode (thinking that is the best way to lose weight) and when they eat more (aka fuel their bodies appropriately) results happen faster (including weight loss). Project X was designed as a simple way to help guide you no matter where you are on the road to health and fitness. It is a healthy AND safe way to help you reach your goals!

I worked hard to create this program and all its components, please share your results with me, I would love to see them!

Read about my Mom’s Project X journey and her results along with others in the following 2 post:

The Pomodoro Technique

by karen | Sep 20, 2017 | Non-Fitness

WHY you need to learn about this technique no matter what industry you are in!

I struggled to say the name too…don’t worry. We can call it the “tomato technique” because of the logo and still be on the same page. Awhile back, this method was introduced to me by a couple of friends (whom are married) who both work desk jobs. I thought it was an interesting concept, but it didn’t stick in my head because (1) I struggle to pronounce the name (2) I don’t have a desk job. Well let me catch you up and introduce to you this great technique.

As you might have figured out I’m working to have more of an online presence for many reasons (we will save that for different post). And if you have ever met me I’m pretty spastic with a side of (self diagnosed) ADD. Which means sitting at a computer is darn near impossible most days. There have been many days where I will sit at my home desk and be “busy” but at the end of the day I really haven’t accomplished much that will move me closer to my goal. With this being an on going frustration (with myself) might explain why this randomly popped into my head last Friday during Taco Friday. So I went into 20 question mode with my friends (lucky them). Let me explain how this technique works.

The Pomodoro Technique is a time management method that can be used for any kind of task. You can read about it in great scientific detail with THIS PDF. There is also a cheat sheet version HERE. BUT if you want the even shorter version, keep reading :). Lets say you have a list of task to complete or just a long day of busy/computer work. Make your To-do-list and start your/a pomodoro timer.

1 pomodoro = 25 mins work followed by a 5min rest

After 4 pomodoros (2 hrs), take a 15min break

Simple. You work on that task for 25mins then you take a 5min break. HOWEVER during the work time you focus and work. This means, I put down my phone/social media and focus 100% on the task I want to complete. After 25mins I can check my phone, social media feeds, stand up, potty, get more coffee, snacks, etc. Then when the timer alerts me that 5mins is up, I’m back to work for another 25mins. Knowing that I’m going to get a break keeps me 100% focused during that 25mins of work. Genius!

The cool thing is, this “tomato technique” can be used for things outside of computer work. Organizing closets, housework, yard work…I could go on and on but you get the point. There are a couple of different ways to set these timers.

Alexa. Since I have a dot in most rooms of my house, I ask her to set me a timer as soon as one goes off I ask her to set the next one.
Iphone App. This FREE app would be helpful if you are out doing yard work.
Mac App. I downloaded this FREE app for my mac and it works great.

I encourage you to give it a try next time you have a long to-do list or a long day at the desk. Enjoy!

5 Actions Coaches & Personal Trainer Should Be Doing

by karen | Sep 19, 2017 | Coaching Tools

5 Actions Coaches and Personal Trainer should be doing with their clients EVERY time they coach/train them.

Movement is just one aspect in your career as a Personal Trainer (PT) and/or a Coach. You have to pay attention to the “feel good” stuff too (even if that means getting out of your comfort zone). There are a zillion PT/Coaches out there. Your client/athlete/victim chose YOU! You SHOULD stand a little taller! For most PT/Coaches, instructing movement pattern is the “easy” part. There are point of performance and if the client/athlete/victim isn’t following those, you offer cues to help fix the pattern. Its the feel good, touchy feely stuff where many struggle. Below are 5 actions PT/Coaches should ace to help out that that.

Name. Call your client/athlete/victim by their actual name AT LEAST one time during class. I get it. Sometimes it is hard to memorize a name off a single initial handshake, but quickly learn/recall/memorize their name then do all in your power to never forget it, especially if they are going to be a repeat client or class member. I read somewhere that a person’s favorite thing to hear is their name. According to THIS article in Forbes, the top ways to memorize someones name is:
- Meet, greet and repeat. One way to get a person’s name to stick is to use is in the first words of your conversation.
- Spell it out. Add it to your contacts (or to a whiteboard in a Coach’s environment)
- Associate. Many experts suggest that you conjure a verbal game or image when you first hear a name.
- Make Connections. Make a connection between the person you’re talking to, and someone else you know with the same name, i.e. Carrie, like my sister.
- Choose To Care. “If you make a conscious decision that you are going to remember names,” he explains, “because you care about the people you meet, you will immediately become much better at doing it!”
Touch. Make physical contact with your client (not in a creepy way). The power of touch is HUGE. This means all the, high five, fist bump, pat on the back. elbow bump, etc (go HERE and fast forward to the 0:50 sec mark for more ideas and a good laugh). According to THIS article on Psychology Today, they discuss 8 different reason why we need human touch more than ever.
- Decreased violence.
- Greater trust between individuals.
- Economic gain.
- Decreased disease and stronger immune system.
- Stronger team dynamics.
- More non-sexual emotional intimacy.
- Greater learning engagement.
- Overall wellbeing.
Feedback. Coach your client/athlete/victim. I know sounds silly, but don’t just assume they are okay and/or will figure it out (bad habits develop this way). This is very easy to do in a one on one setting or even a two on one setting. Its when you start adding clients/athletes/victims to the session/group/class does it get more complicated, not unnecessary, but more complicated. This means you are just going to have to go the extra mile and be smart with your class time. Yes, feedback is good for movement correction, injury prevention and all that, but it also allows for a chance of connection between you and that athlete. Clients/Athletes/Victims enjoy feedback, good our bad because it means you are acknowledging them.
Compliment. Who doesn’t like to hear great things, especially when it is about you. There are so many opportunities to compliment your client/athlete/victim during your time with them. Tell them you like their “insert article of clothing”, applaud them when they go below parallel on their squat or execute a movement correctly. Thank them for taking time from THEIR day to come to YOUR class.
Non-Fitness. Connect with them on a non-fitness level. Ask about their kids. Ask about their parents. Their Work. Ask about something OUTSIDE of fitness. Let them know that you care about more than just the hour they are paying you for. That you care about them as a person not just membership fees. Acknowledge their birthday, anniversary with you/class, engagements…special dates in general. If you use a whiteboard in class, write Happy Birthday on the board (birthdays are my favorite to recognize).

The best part about these five things is they cost you NOTHING! People never forget how you make them feel. This can go for both ends of the spectrum. If you, the coach/trainer makes your client feel amazing, guess who they are going to recommend when their friend/co-worker/family member/etc is looking for a personal trainer/coach. Guess who is going to be a long term client. Remember, you are in the PEOPLE business, not the fitness business.

Menu 9.18.17

by karen | Sep 17, 2017 | Weekly Menu

Meal 1	Bang Bang Shrimp with Cilantro Slaw
Meal 2	Caveman Cobb with honey pepper vinagrette
Meal 3	Greek Freak Chicken Skewers
Meal 4	Lemon Pepper chicken Thighs with red pepper coulis over cauliflower rice
Meal 5	Shredded Pork Taco with Pickled Veggies
Add On	Hulk Cakes

Recap 9/11-17/17

by karen | Sep 17, 2017 | Non-Fitness

Hi Y’all! Great stuff up this week from the site…please check it out! Some equipment sales are ending in the next few days so make sure you take advantage of them, but don’t worry I’ll keep y’all up to date on it all! Side note HUGE congrats to my mom for her success with Project X…great results in the middle of a hurricane no less! I’m a super proud daughter and coach! Thank you for reading!