Author Archives: blakelyfit

Career Day Gratitude

What a pleasure! Many thanks to the Hickory Creek staff and students for inviting me to present for career day, yesterday. I appreciate your attention and loved your thoughtful questions on owning your own businesses and pursuing a career in personal training.

‪#‎careerday‬ ‪#‎personaltrainingmentor‬ ‪#‎fun‬ ‪#‎ourfuture‬ ‪#‎personaltrainingasacareer‬ ‪#‎smallbusiness‬IMG_9930

The Skin You’re In

Do you love your skin?

Of course you do! May is Skin Cancer Awareness Month…

Do your skin, beauty and health a favor by staying in the shade, wearing sunblock and donning sunproof clothing. Not that fair? Doesn’t matter. As one dermatologist insightfully stated: “Bob Marley had melanoma.”

IMG_8577My two daughters have very different skin tones. I wondered, if I need to be as vigilant with sun protection with both children? (I realize this question sounds horrible on the surface, but you may not have ever had to slather lotion on two elusive toddlers while trying to get out the door.) The short answer: “Yes.” So whatever your skin tone, protect your health and beauty. Be smart in the sun this weekend.

Sun proof clothing site we love: (hat pictured below)
Coolibar Sun Protective Clothing​

No time to shop? Dark denim will provide sun protection. And what fabric is more American than denim? Be safe! Have fun!

#skinsmart #skincancerawareness #fridayquickie

Need a dermatologist? We love Dr. Peter Lio of Medical Dermatology Associates of Chicago​ and Dr. Emily Arch of Wicker Park Dermatology and Aesthetics

You’re Doing It Wrong

Tortoise

Let go of the unhelpful healthy living advice still lingering in that big brain of yours and embrace something simple and productive:

When it comes to cardio… Something is always better than nothing.

When it comes to winning the race to be healthy… My money is on the tortoise.

When it comes to stress… Sleep is the best remedy.

When it comes to food… Eat your fruits and veggies first.

When it comes to motivation… Make small commitments that can blossom into something more. Don’t overwhelm yourself with extreme projects.

I’m rooting for you!

Love this stuff? We’d love your review on Google+: https://plus.google.com/+Blakelyfit/posts

Many thanks!

2015 Tribute to Mom

Click photo to view our 2015 tribute to moms

Click photo to view our 2015 tribute to moms

We gathered client stories and created, The Strength of Mom, our 2015 Mothers Day slideshow.

Our utmost thanks to our clients for lending their words and photos. It’s an honor to share your stories and be a small part of the strength that allows you to impact so many lives in such meaningful way!

Enjoy!

Crushing It

AddresstheStressorBlakelyFITAs customary, I spoke with a newer client about her food, water, sleep, stress and workouts.

Here’s the report:

  • She spent all day Sunday cooking healthy meals for the week with her husband,
  • Moved from Diet Coke to a non-caffeinated carbonated beverage,
  • Found a cardio option in her office building (included in her compensation),
  • And completed her normal resistance training work out with out pain because she iced and rested a joint that concerned her.

The topper to all of this was a new stress reduction tool we worked out: “when stressed – address the stressor.” Like most of us, this client turned to food when faced with a stressful situation – it’s easy, available and works (temporarily).  The stress also changed her normally positive temperament and energy to do things (like exercise.) Our initial solution brainstorm seemed lacking: an app, deep breathing, some kind of distraction, etc. Then, we landed on something brilliant and obvious: just address the stressor. Pouring her energy right back into addressing the problem minimized the stress enough to avoid the negative implications – unnecessary snacking, drinking, decreased energy, altered mood, etc. Win-Win -Win!

Let this client’s experience inspire you. Apply “when stressed – address the stressor” when an annoyance rears it’s ugly head. Now go out there and “crush it” – your body and mind will thank you!

Fill in the blank…

We are working on a little Mother’s Day project and need your voice!

BlakelyFIT Koala mom and baby bear

Email your “fill-in” for the statements below (or some version thereof), a photo of you and your mom/children and enjoy a chance to win a $125 Blakely FIT gift certificate!

“My mother taught me about strength by…

“Being a mother taught me about strength by…

Whether you do it for the gift or do it for the moms – we are honored to have your input! Thanks so much!

Email fill-ins and photos to: train@blakelyfit.com or just post below.

‪#‎mothersday2015‬ ‪#‎doitforthemoms‬ ‪#‎strength‬ ‪#‎motherhood‬ ‪#‎women‬ ‪#‎personaltraininggiftcertificate‬

Bring the F-word Back

When did living healthfully become such a chore? I say, bring the fun back! (That is the f-word I was referring to, of course.) When we were kids we could make a game out of anything. Tap into that silliness and free-spirit again and let your body move.

I’m inspired by my brothers and husband who last Sunday grabbed a few Frisbees and started playing a rather intense game of catch. This escalated into an impromptu photo shoot of unbelievable shots (uh-um). We were laughing, moving and having a fantastic time acting like goof balls. Let’s bring the f-word back to being fit and have a good time while doing it.

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PLAY IT OUT

Maze PLAY IT OUT Blakely FITSomewhere along the line I overheard an Alcoholics Anonymous tool that resonated. And has benefited my clients ever since.

Every alcoholic is tempted after making it through recovery. After working so hard to attain sobriety, the patient is invited to think through how that first sip of alcohol would play out. At best, drinking again would be a weekend lost to decisions under the influence, at worst, a slide back into the disease taking hold of their life and volition. Whether you agree that healthy living is as serious as sobriety or not, I ask you to use this tool if it helps.

Here are some client examples…

  • In the moment I am about to fall asleep on the couch, PLAY IT OUT: I’ll feel much better if I just drag myself to bed right now and get a solid night’s sleep.
  • In the moment I am about to hit the break room to see what pastries our vendor brought, PLAY IT OUT: If I keep walking, I’ll avoid the three trips back that will inevitably follow my first taste and make me feel like I should just throw in the towel for the rest of the day too.
  • In the moment I am about to berate my body because I’m not quite where I want to be physically, PLAY IT OUT: That kind of negative self talk only results in extreme and temporary behaviors, encourages feeling bad about myself, being crabby and eventually causes me to comfort my feelings with food.
  • In the moment I am about to start another extreme workout regimen, PLAY IT OUT: Injury and exhaustion are on the horizon, I’ll end up forced to rest after pushing too hard and damaging my health more than helping it.

Whatever your “first sip” is, do yourself a favor and take a moment to PLAY IT OUT. It could be an easy tool that brings you to a happier ending.

I’m rooting for you and here to help if you need it!

Missing the Motivation?

The motivation and strength to live healthfully is in your hands right now.
But, I suspect your not using it.
Most of us don’t.
Here’s how you can change it.
BlakelyFITClientBicep Curl
Think of something you have accomplished that you are proud of. It can be ANYTHING you deem important.
Next, think about how you got there.
  • Incredible amounts of studying to get that MBA
  • A monk-like patience with your terrible twos toddler
  • An impressive work ethic that earned you a promotion
  • The discipline to save enough money to buy your own home
  • The fortitude to quit smoking
The road to that accomplishment wasn’t easy and it wasn’t perfect. (Can I get an “Amen”?) So, why do we expect ourselves to be perfect, and the road to be easy when it comes to healthy living. Change that perspective and a fountain of motivation is there for you. Build on what you have accomplished in the past to fuel the change toward living healthier.
What if we gave ourselves the same timeline that it took to get our MBA or promotion or two healthy kids? That seems more fair, doesn’t it? I understand we want immediate change and that’s why we expect so much of ourselves. But isn’t it also true that we want lasting change? Well, that takes some time and some learning and some failing and recovery. And let me tell you something else – it’s worth it.So stop expecting yourself to get this all at once and all alone. Get some help, focus on what you have accomplished elsewhere and use it to remind yourself – you can do this! Worthwhile change takes time. You have done it before, you can do it again.As always, I’m rooting for you!
Need help with your healthy living? Email. I’d be happy to hear from you:

One Minute to Calculate Your Strength

As promised this week on Facebook, here is a tool to get a sense of your strength and nervous system changes in the gym:
Am I stronger? Let’s see…

Take one exercise from your workout and multiple your load (weight of dumbbell or stack) by the number of repetitions, by the number of sets. This will give you your volume for the exercise.

Load x Reps x Sets = Volume

For example, you complete 10 repetitions per set in the single arm overhead press, your load averages to 16.6lbs* and you complete 3 sets.

16.6lbs x 3 sets x 10 repetitions per set =498

Two months later…
You’ve made some serious progress, you are now up to 32.5lbs** and you complete 4 sets of 6 repetitions.
32.5lbs x 4 sets x 6 repetitions per set = 1,495

That is a 300% improvement!

It’s a joy to see the positive changes we are making in our effort to live healthfully. Try this with your workout – enjoy!

Need help with your healthy living? Email. I’d be happy to hear from you:

*you move between 15 and 20 pounds on the weight stack – 16.6lbs is the average
**you move between the 30 and 35 pounds on the stack –
32.5lbs is the average