New Year, New Beginnings, New Classes

  December rolled around and I was still in the same position as I was in August. Working three jobs (2 which I didn't care for), didn't know what I was doing with my life, living pay check to pay check, and not particularly happy. In August I wasn't ready to go home but when November came around and I came home, I knew it was time to move on from Penn State. I will always love Penn State but there is so much out there that I have yet to experience and learn.
   When I came home in November for Thanksgiving, my mom confronted me one night about what my plan was for coming home. I had not looked into jobs yet, taken my ACE certification, or had any kind of plan. I was in denial. The conversation went from angry, to sad, to understanding, and then motivating. She is the one person in my life that knows how to push me and get me going again. I was not motivated and I was waiting for things to come to me. I wasn't doing anything to change my situation. Of course I did not want to hear anything she was saying at first but afterwards I knew it was for my best interests.

 As soon as I went back to Penn State, I started e-mailing gyms in the Poconos and researching dietetic internships. I set a deadline to get my Group Fitness Instructor ACE certification completed. Basically, set goals. Let's just say it paid off. Before I knew it, I was getting e-mails back from gyms, figuring out where I want to apply for dietetic internships, and had my ACE certification under my belt. I was beyond happy with everything. I came to realize time never slows down so make the most out of every minute and opportunity presented to you.

 

 My last week at Penn State really hit home for me. It didn't seem real. I couldn't believe I completed three years of teaching group fitness classes at Penn State. I have grown so much as an instructor and would not be who I am without all of the experiences I had teaching there. I had taught amazing faculty members as well as college students. I loved teaching everyone and pushing them to their limits. I teach to help people grow confidence and make them become mentally strong. Fitness is a mental game and I hope they learned that from me. I only wish the best for them. They made my day with their constructive criticism as well as the compliments. I will never have a group of patrons like the ones I had. I miss all of their smiles, enthusiasm, pools of sweat, and hard work. Keep on keepin on!

 It wasn't until when I was driving home when I knew one chapter of my life had ended and a new one was beginning.

  I like to just listen to an album rather then the radio when driving home. I decided to listen to Rascal Flats album "Me and My Gang". Each song for some reason I could relate to. When it came to the songs, "He Ain't the Leaving Kind" and "My Wish" I couldn't help but cry. 


But more than anything, more than anything,
My wish, for you, is that this life becomes all that you want it to,
Your dreams stay big, and your worries stay small,
You never need to carry more than you can hold,
And while you're out there getting where you're getting to,
I hope you know somebody loves you, and wants the same things too,
Yeah, this, is my wish.

He ain't the the leavin' kind
He'd never walk away
Even from those who don't believe
And wanna leave Him behind
He ain't the leavin' kind

No matter what you do, no matter where you go
He's always right there with you

  It made me think how much I have to be grateful for. It made me think that dreams really can come true and that someone is always watching over you. Karma is real and when at moments in your life when you think you hit rock bottom and you think you'll never get out of it, someone seems to help you. I am not super religious but I do believe in a God and I know that he has helped me out this whole year. Even when things were bad and felt angry or sad, I believe it was a lesson. It occured to teach me something. The song "He Ain't the Leavin Kind" also reminded me of my mom. I know she is one person who won't ever leave me and always will be my #1 cheerleader. I know we all have someone like that in our life. No matter what fights you go through, they will be there to love you and help you. You can get so mad at them sometimes but they know it is only to help you. When someone is trying to help you, try not get angry at them, just take a step back and think about what they have to say to you. Because if my mom didn't say the things she said, I do not know if I would have accomplished all that I have. They are there for your triumphs and your failures. I want to thank everyone who has been there for me through the thick and thin.

 Home SWEET Home...

Now since I have been home, I am SO excited! Being exposed to different gyms and and their styles of teaching has already opened up my eyes and it's only been a few weeks. Each gym is so unique and I love it. 

 Currently I am a fitness instructor at:

-Sweat Like a Girl

http://www.sweatlikeagirl.com/

- GCMC

http://www.movewelllivewell.com/

- Stroudsburg YMCA
 http://www.poconoymca.org/poconos_ymca_group_exercise_schedule.html

- Pocono Mountain Fitness
http://www.poconomtfitness.com/

I will be doing nutrition counseling at Sweat Like a Girl.

There were so many opportunities presented to me when I came home and then I knew that all of the hard work I put in at Penn State had paid off. Just when you don't know your worth, something shines through or someone sees something you didn't see before. I am so thankful. 

 So you NEVER know what could happen to you or when. When everything seems to be going wrong, take it as a lesson. 2013 wasn't the best year for me, but 2014 is a new start. I do not do New Year's resolutions BUT I do goals. I plan to stick to my goals and not just reach them, but crush them. 

So keep your head up and keeping moving forward no matter how hard it may be.

What do those nutrition claims really mean?

 

What requirements have to be met?

 

- Fat Free: Less than 0.5 grams of frat per serving with no added fat or oil.

- Low Fat: 3 grams or less of fat per servings.

- Less Fat: 25% or less of fat than the comparison food.

- Saturate Fat Free: Less than 0.5 grams of sat. fat and 0.5 grams of TRANS fatty acids per serving.

- Cholesterol-Free: Less than 2 mg of cholesterol per serving or 2 grams or less of saturated fat per serving.

- Low Cholesterol: 20 mg or less of cholesterol per serving and 2 grams or less of sat. fat per serving.

- Reduced Calorie: At least 25% less fewer calories per serving than the comparison food.

- Low Calorie: 40 calories or less per serving.

- Extra Lean: Less than 5 grams of fat, 2 grams of sat. fat, and 95 mg of cholesterol per serving (100 g) of meat , poultry, or seafood.

- Lean: Less than 10 grams of fat, 4.5 grams of saturated fat, and 95 mg of cholesterol per serving (100 g) of meat, poultry, or seafood.

- Light (Fat): 50% or less than fat in the comparison food.

- Light (Calories): 1/3 fewer calories than the comparison food.

- High Fiber: 5 grams or more fiber per serving.

- Sugar Free: Less than 0.5 grams sugar per serving.

- Sodium-Free: Less than 5 mg of sodium per serving.

- Low Sodium: 140 mg or less per serving.

- Very Low Sodium: 35 mg or less per serving.

- Healthy: A food low in fat, saturated fat, cholesterol, and sodium and contains at least 10% of the daily values for vitamin A, C, Iron, Calcium, Protein, or Fiber.

- "High", "Rich In", or "Excellent Source": 20% or more of the Daily Value for a given nutrient per serving.

- "Less", "Fewer", or "Reduced": At least 25% less of a given nutrient or calories than the comparison food.

- "Good Source", "More", or "Added": The food provides 10% more of the Daily Value for a given nutrient than the comparison food.

 

 

Bet you didn't know that....

 

A lot of people don't really understand what all those words mean.

 

Do you know how to read a nutrition label?

Here's a simple guide of what your plate should look like:

 

 

 

Just think about what you eat...

 

 

Have you ever looked at it that way before?

 

It's all about WHAT you eat!

 

 

 



Skin Growing by the Inches, Tired of Hearing Excuses, Nutrition

 

What I have learned in the past few years is that it's discouraging when you hear more criticism rather than encouragement.

 

I could sit here and whine about criticism. No, actually I am going to say I've GROWN so much from it. I used to not be able to take any criticism. If anything, I would feel extremely offended. My skin has grown in inches the past few years and not much bothers me anymore. What does bother me though is people having problems with something and not speaking up. JUST SAY IT. I won't be offended. If anything it helps me learn from my mistakes. So go ahead, tell me how I can improve. I'll thank you. But to be saying things behind my back about the way I live, what I do, or anything, doesn't do anything. I tell you, I have learned what I DON'T want to be more so rather than what I WANT to be by my superiors and peers. I take the good, bad, the ugly experiences seriously.

 

 

To my haters, you're my motivators.

Today, I had a rough day. I'll tell you though, I killed it in my workouts.

 

 

Sometimes I wish I had a punching bag. Despite us not wanting to take our anger out on the wrong people, some of us do. I admit I have done it. I do whatever I can to just not say anything. I become an introvert and speaking to anyone isn't an option. I just release all that negativity through my workouts. It feels good to just let it out through working out. At the end of the day I have to keep in mind how far I have come. I try to not let things get to me, but hey we're all human. We have feelings, emotions, etc. We're not robots with no feelings. Just have to find a healthy release. Just keep moving forward.

 

 

"Maddy...how do I lose weight?"

"I just don't have the time to exercise."

"There's just so much unhealthy food."

"I am so tired and just can't get myself to work out."

 

Yeah? Well then you're talking to the wrong person if you want sympathy.

 

I have women who use their lunch break to take my fitness classes that are in their 50's and some have ankle or knee braces. Do they make excuses? NO. There's people with one limb and yet they set goals and reach them because they PUT IN THE WORK. Wishing isn't going to get you anywhere.

 

 

I have asthma and get allergy shots every few weeks because I was constantly sick growing up. Is it an obstacle? Yes. Do I let it keep me from working out and staying healthy? NO. I have always had the worst health problems in my family, yet now I am the healthiest. I DON'T MAKE EXCUSES.

 

 

 

So, if you are serious about your goals, yes I am here to help. Otherwise, don't waste my time or yours.

 

 

On a positive note... one of my friends decided to take my hour long indoor cycling class. This girl was in the navy and now is in school at PSU. Over the years, she has gained some weight and now wants to get back in shape. I will tell you that it is very easy to stay in shape when you're in a "team" setting. It's so much harder when you are on your own. You have to find that inner motivation to get yourself up out of bed or off the couch and get moving. Tonight did not end well for her. This was a major wake up call on how her body has changed. But you know what, she's not giving up. She's going to keep at it. I'm super proud of her for just giving it a shot! People like this, I am willing and eager to help. I will be your #1 cheerleader if you are serious about making changes.

 

 

 

 

 

 

NOW THAT'S WHAT I AM TALKING ABOUT!

 

You got this girl!

 

I constantly say that physical fitness is all mental. The body will follow the mind. When your mind quits, so will your body. It's more about mental focus and strength rather than physical. It's ironic how I see a lot of my patrons push themselves throughout class and yet at the very end they find the energy to push themselves the hardest the have all class. What is that? Oh yeah, it's mental.

 

 

 

JUST DO IT!

How can you expect changes if you are doing the same things as you've always done?

 

 

 

 

NO/LOW Carbohydrate diets....hmm...

 

Let's talk carbohydrates.

 

 

Stay on top of your game: Carbohydrates are the primary fuel for your muscle tissue. Our muscles can store up to 1,800 calories of carbohydrate at a time.

 

Where you can find Carbohydrates: You can find carbohydrates in four food groups.

• Fruits= 100%
• Grains= 80% (20% protein)
• Vegetables= 80% (20% protein)
• Dairy foods= 50% (50% protein and fat)

Sources of Carbohydrate:

 

Glucose: Blood sugar

Sucrose: White or brown sugar "table sugar"

Fructose: Sugar found in fruits and vegetables

Lactose: Sugar found in dairy products

Starch: Found in grains, dried beans, vegetables (sweet and white potatoes, squash, corn, and peas)

 

Importance of Carbohydrate and Glycogen:

• Carbohydrates provide the most easily utilized energy source and contain only 4 calories/ gm.
• Glycogen is the stored form of carbohydrate in the muscle that provides a source of energy while you exercise. Unless you replace glycogen stores with high carbohydrate foods in your diet, muscles will not be replenished for the next day's training.
• Immediately after exercise: Rebuilding glycogen in the muscles is at its best. Therefore, plan to eat soon after exercising. Try not to wait longer than 2 hours before eating.
• While exercising: Your body always uses a mixture of fuels from carbohydrates, fat, and protein sources, with different levels depending on the type of exercise.
• Aerobic Exercise: Burns more fat as its source of energy.
• Anaerobic Exercise: Burns more carbohydrates as its source of energy.

 

 

Carbohydrates are NOT evil! It's all about BALANCE!

 

And just remember...