Delaware Personal Coaching Archives - Dover Personal Trainer at Breakthrough Personal Coaching & Wellness

Dover Personal Trainers Give you Tips for Breaking Free!

Saturday is Independence Day! We’re surrounded by all kinds of reminders about the priceless freedom that we enjoy in our country. Flags, fireworks and fun cookouts all symbolize the bravery and determination of our ancestors as they fought to secure our freedom and help our country to break free from tyrannical rule.

With so much emphasis on breaking free, July 4th is a good time to take a close look at where you are with your exercise and nutrition plans. How are you doing? Are you pleased with your daily habits and progress? Are you in a slump from which you need to break free?

We are 6 months into the New Year—how are you doing with your New Year’s resolutions?

Daily life keeps us so busy that we can slowly lose motivation to work out and eat healthy food. It happens so gradually, we hardly notice it. Before we know it, we’re off track, and old habits are slowly getting the upper hand.

You know you are in a slump when you look back over the past few weeks and realize that you are not working out much (or your workouts are very low intensity), you are being a little more lax with what you eat, and worst of all, you feel discouraged. The further behind you get, the harder it is to revamp and start again.

Break free
If you are in a slump, this is a perfect time to break free.

The hardest part of breaking out of a slump is taking action, but once you get moving again and take some positive steps, you will quickly find your feet and resume your forward momentum to fitness and health.

Try this:
Schedule some exercise time into your day today. It does not have to be a long session; it can be 10 minutes. Just move. The biggest predictor of whether you work out tomorrow is whether you work out today. The tough part is to begin. Take a walk, make several trips up and down your stairs, jog in place—it doesn’t matter what it is, just do something.

Decide on your July 4th eating plan. You will likely be in the presence of unhealthy holiday food tomorrow. What is your plan? One of the best things you can do to get back on track is draw a line in the sand and don’t step across it. Make healthy choices tomorrow. Eat for energy and vitality.

Once you take the first step, the next will be easier, and the next even easier. Declare independence from your slump, dust off those resolutions and make the second half of 2012 the best half!

Chris Gray
Owner
Breakthrough Personal Coaching & Wellness

Karen Kaufman Success Story

IN SEARCH OF A BALANCED LIFE

The reality, that I needed to make changes in my life, came in 2004. While retrieving a folder from my file cabinet at work, I almost passed out. I sat down at my desk, drank some water but still wasn’t feeling too sporty. I announced to my office partner that I was heading to the Nurse’s station. The nurse thought I was having a heart attack. My blood pressure was sky high and my pulse was rapid. She put me on oxygen for 20 minutes and retook my vitals. Although the oxygen had lowered my blood pressure, my pulse it was nowhere near normal. So off to the emergency room I went. They determined I had not had a heart attack, but decided to keep me overnight for observation.

By morning my vitals were back to normal, and I was released, after I promised to schedule a stress test with a Cardiologist. The stress test revealed an irregular heartbeat. The Cardiologist ordered an angioplasty procedure, to determine whether there was blockage in my arteries. To say I was scared, would be an understatement. I was 48. This happens to people much older, like my Uncle in his 70’s, not me.

Once the procedure began, it was quite interesting to be an active participant. The surgeon spoke to me throughout the procedure, explaining what he was doing as it was happening and I was able to ask questions and let him know if I felt any discomfort. I could watch on a monitor above my head as he shot dye through my arteries. Fascinating! My arteries were not blocked and my heart was healthy. He said to me before he left, “You need to figure out what is stressing you out.”

I had become so use to being in stress mode I thought it was a normal part of life. I also realized that after I retired from the Air Force in 2000, I had allowed my weight to balloon, (225 lbs) and was no longer doing any kind of exercise to stay in shape. My sedentary job in DC, and my long commute from DE, (4 hours round trip) was taking its toll on me. So when the opportunity for early retire (2006) came, I took it. No more long commute. It was “me” time!

Since that time, I have been working towards balance – mentally, physically and spiritually. Although the mental and spiritual parts of me have grown, the active physical part of me was still lacking. This discovery was realized during Alan Kovitz’s Mastery Program through the Central Delaware Chamber of Commerce (CDCC) Leadership Central Delaware (LCD) Program. Alan recommended I speak to Chris, and the rest is history. A year and a half later, I’m stronger both physically and mentally. Not perfect at it, and I fall from grace from time to time, but always get back up, stronger!

Thank you Chris, Karen, Steph and all the Punchkins (Breakins or BTrs doesn’t sound right) for assisting me in my quest for balance. You’re the best!

Karen Kaufman

Wanda Edwards Success Story

My name is Wanda Edwards and I am 46 years old.

I have always been a very outgoing person but my self image was somewhat lacking.

I have struggled with my weight for years and it has always been a problem for me.

I started my journey a couple of months before I discovered Breakthrough…

I started losing weight in a very unhealthy way.

Stress was a big part of the reason and I lost about 30 pounds by eating 1 time each day or every other day.

I knew this was not good for me, but was also having a hard time asking for help on how to work at this a better way.

At a picnic I saw Rachel Dukes, who could not say enough good things about Breakthrough!

She invited me for an open workout.

Oddly enough, I was talking to Steve, Lisa Tull’s husband (Lisa had also started going to Breakthrough), and he said that she was doing the same thing and spoke great things about the gym and Lisa’s experience.

Seeing Lisa the next week and talking to her sealed the deal!

I met Rachel on that Saturday morning and was scared to death!

I was not sure what to expect, but everyone was so friendly and welcoming — I had a blast.

I signed up for the free week and I was hooked.

After talking to Chris and starting the 24 day challenge, I admit I was scared again.

When he told me that I had to eat 5-6 times a day (What???) and give up certain things, I had lots of questions.

After those first 24 days, I had never felt better and I have not looked back since!!

The biggest thing that I have learned is how to eat healthy.

I admit I was confused at first, but after a couple of weeks I got the hang of it.

The posts to our group Facebook page, and sharing of ideas for new recipes has always been great!

I have even gotten my family to eat some new things.

I have set some pretty high goals for myself since I joined Breakthrough, and have been able to reach them, each time.

I have lost inches and body fat, and gained muscle.

I can honestly say that I am proud of what I see in the mirror now.

I have gone from a size 22, last year, to a size 8/10 now.

I can even do pull-ups!

My self confidence is even higher and that comes from having the better self image.

Chris asked me what my “why?” was when I first met with him, and I realized that that my “why” was for me.

I needed to do this for me to make myself what I wanted to be to be; a better person, wife, mother, friend, etc.

I was struggling before, trying to put everyone else first, and that is why I could not get myself on track.

I can’t thank Chris, Karen and my whole Breakthrough family enough, for all of the support and encouragement that I have received since I joined in August of 2014.

I appreciate each time that Karen bumps up my weight, or says “do another rep” (even if I do give her a hard time).

It has not been an easy journey, and there are a lot more “squiggles” out there, but this wonderful, group of friends makes it easier.

Breakthrough Personal Coaching & Wellness-My new Happy Hour!

Wanda Edwards