Motivation Archives - Shaila Fitness

Stress Relief Tips

September 27, 2015 by sumi Leave a Comment

If I had a dollar for the number of times a client has shown up to a session “stressed out,” I’d probably have a couple extra bills to throw around. Stress is a normal part of life; it’s how you manage and deal with it that helps you get on with the joy of living life. Here are some of my favorite stress relief tips; those that have worked for me, and those that I’ve heard work for you.

In reviewing these stress relief tips, keep in mind that I am not a therapist but merely a trainer with a good ear for listening and with a desire to help. Sometimes bigger problems (e.g., grief from loss of a loved one) are best handled via therapy. Either way, these stress relief tips below are no to low-cost, and range from low-tech to high-tech to encourage as many as you as possible to manage your stress levels.

Exercise! Yeah, duh, of course a trainer would say that, and you probably knew this one. But guess what? ANY form of exercise will do just fine. Zumba, weight training, dancing, walking, tennis, jogging, yoga, basketball, whatever. We all have our favorite way to break a sweat.

Weight lifting is my stress relief

Strength Training Self-Esteem

June 16, 2015 by sumi Leave a Comment

So, a few weeks ago, I put together a neat post about all the cool things that start to happen when you strength train regularly, including getting stronger (of course!), finding daily tasks easier to accomplish, better bloodwork/labs, performing better at your job, reducing stress, and so on.

And another thing, strength training improves self-esteem. How? By watching the numbers on the bar going UP, there’s a continual reinforcement that you ARE getting stronger.

Objectively stronger.

And that fills you with a sense of accomplishment and pride that lifts your mood, helps you power through the rest of your day, and keeps you coming back for more.

Things that you thought you could not do, or limiting beliefs that might have been holding you back, no longer do.

The short article above, from Shape magazine, points out the term “fitness self-esteem,” and how you can build it by making slight improvements in each workout (doing more reps, or lifting progressively more weight). Improving your fitness self-esteem enables you to achieve your goal (a “better body” in this case).

That’s Shape magazine. My take?

Feeling the weight on your back when you’ve settled in for squats, with a weight that could possibly crush YOU —and then actually “crushing” that set—is tremendously exhilarating.

And empowering.

When you know you’re physically capable of achieving a difficult feat (e.g., heavy squats, or deadlifts), other tasks that you once perceived as challenging no longer limit you.

Improving self-esteem generally happens via a “ripple effect” with strength training. One healthy habit (lifting weights) starts to have an effect on other things you begin to do to improve your health; like going to bed earlier, or eating to nourish your workouts. Things that you thought were out of your reach, like completing a half marathon, your first 5K, or engaging in a new recreational activity with the kids, becomes your new reality.

There’s something about strength training that makes you fills you with incredible self-esteem. The kind of feeling that makes you believe you are capable of anything.

See you in the gym 🙂

10,000 Steps A Day

June 10, 2015 by sumi 1 Comment

A few weeks ago, I started gathering tips from Facebook friends and clients on how they managed to get in the minimum 10,000 steps a day using activity trackers.

Now mind you, 10,000 steps a day might be a huge increase for someone who is completely sedentary, and the number (10,000) is more like a nice goal, although a smaller goal (7,000 or whatever) might be appropriate for some people here.

My Fit Bit Band has white hearts on it. Not only did my kid pick it out, but it’s also super tough looking.

Regardless, the basic idea of moving more in a day isn’t a bad one, given how overly sedentary most of our jobs and engineered environments are. We drive everywhere, take elevators, and sit at our desks all day long. So, if you get a FitBit, or a pedometer, or any other activity tracker that suits you, the following tips should help you achieve more steps, more movement, and more unstructured/non-gym activity.

So how can you get a move on?

Strength Training Inspiration

May 9, 2015 by sumi 1 Comment

So, we all get caught up in weight loss, which is a perfectly awesome goal.

But in case you forgot, there are some fabulous reasons for strength training…that have nothing to do with the scale or weight loss.

Such as being stronger at your job:

Better bloodwork:

Doing something you couldn’t do before:

Staying healthy through a stressful year, or two. Or three:

Making everyday tasks easier:

Empowering our kids:

Strong Powerful Mommy and Daughter!

Prepares you for tough challenges:

You derive BIG pleasure from watching the numbers go UP:

You might need superhero powers one day:

Showing Parkinson’s disease who’s boss:

Because it makes you a badass (of course):

Your “best body,” at age 70:

What are YOUR reasons?

Mom Strong Strong Success Story

April 20, 2015 by sumi Leave a Comment

I’ve known Kellie for several years from when I used to live in Florida almost 10 years ago. Our dogs and our little babies used to play together! Kellie is a stay-at-home mother to two young children Analise, 7, and Ryan, 5. I was thrilled when pretty much out of the blue, and after many, many years, Kellie purchased by book Mom Strong and also contacted me for online coaching.

Kellie’s Before and After Transformation

Mom Strong is a complete program I offer that is:

A 12-week post-pregnancy weight loss program to help you burn the baby fat and build lean sexy muscle.
Ideal for post-partum moms, stay at home moms, or any mom short on time.
A guided, step-by-step program that will help you achieve the same results that Kellie achieved here.

On this program Kellie lost 18 lbs (she went from 162.8 lbs to 144.6 lbs from mid-November of 2014-April 2015). Keep in mind that loss was over the Holiday season (when most people gain weight), that she’s a mother of 2 (she has a schedule, and a busy life), and that even though her progress may be slow by some standards, she consistently made progress.

And forget the scale for just a second- she also lost 4 inches off her thighs, 3 inches off her waistline, and 4.7 inches from her hips. The pictures shown here speak volumes about her impressive transformation and progress.

Sumi: What made you decide to purchase Stay At Home Strong?

Kellie: I have always watched you over the years whether in person when we lived in Florida together, or through social media. You have always been positive and encouraging with your comments with others and with me. I was there when your little Shaila was born, and remember how dedicated you were to health and fitness then. I was proud to see you succeed in opening your own business with Shailafitness, very awesome! Not to mention we are friends! I knew I could trust and rely on you for success.

Sumi: I feel super lucky that you chose me, when the Internet is FULL of online diet and fitness coaches. To what did I owe the honor of helping you shed the post-baby weight after all these years?

Kellie: I didn’t have much trouble keeping healthy until the last year or two. I am going through some counseling and started packing on the pounds. I had never been that much over my ideal weight other than pregnancy, so I knew I needed some help getting back to my normal self. I had lost all drive that I used to have, and wanted to use the knowledge, experience, and support you could offer me. To me it was a no-brainer to pick you! Who else?

Sumi: You managed to achieve a beautiful transformation! Your admirers (including me!) want to know how you did it. Let’s start first with nutrition. What changes did you make there?

Kellie: I first used your suggestion to use myfitnesspal as a way to track what I was eating, and figure out portion sizes. I also learned I was eating way more fat and not enough protein by using this tool, and by what you recommended I should be eating, I was able to start understanding portion sizes and learning how to plan out meals to help benefit my weight loss.

Sumi: If you were to offer some similar nutrition 101 tips to another mother who wanted to shed some of the post-baby weight, what would you tell them?

Kellie: Get a list of low fat protein sources from Sumi and start incorporating them into every meal and snack. Making a meal plan is extremely helpful, even just using myfitnesspal, I can plug in my day’s meal in the morning so that I know what I will be eating for the rest of the day.

If hunger strikes, I know what snacks I have planned for the day, so I can go to them instead of grabbing the nearest food. Eating triple the protein was one of the biggest changes I made. When prepping family meals, you can add or subtract ingredients into your portion easily if you plan well. Get used to using measuring cups, measuring spoons, and a scale. You will need all of these to get used to portion sizes.

Sumi: Even back when we first met you struck me as someone with tremendous discipline and drive. I’m certain that helped as you made changes with your diet and lifestyle. What changes did you make that were particularly transformative?

Kellie: If I have a plan and a goal in mind, and people there who know about it, I feel like if I were to slack off or not do my best, then I would be disappointing not only myself, but them as well.

Also, I realized that I was worth all this work, because my kids are going to want me around for a while, and so do I!

Getting healthy and fit was as much for them as it is for me. I also made the decision to step back from a lot of things that were taking up my time and energy, such as clubs and groups I was a part of, but really had lost the passion for. My usual lazy time to watch TV in the evening became my strength training or bike cardio time. I was going to watch my shows anyway, so might as well grab a cup of coffee and get up and start lifting! Rest is important as well, and taking time to rest helped give me energy to do what needed to be done. I felt more organized and less scrambled.

Sumi: I always tell my clients to reward yourself with the mini milestones achieved. Did you do this, and what did you do?

Kellie: My most recent reward was I bought a new outfit. That felt good! It felt great trying on clothes I hadn’t been able to wear in years. I also have a box of clothes from 8 years ago in the garage I plan to open up when I get to my next goal. The physical changes, and measuring and tracking them also help visualize how much change has occurred, and watching that is a reward in itself to me.

Sumi: When you’re traveling and on the run, how did you manage to keep your nutritional needs together?

Kellie: Well, I have to admit there were days where my planning didn’t happen and I ended up having to eat out. But I didn’t fret about it too much, and would add an extra cardio session to help if I had the time.

Eating out in general came to a halt during this program. I would eat out as a free meal every once in a while, but cooking at home will yield the greatest results. One time on the road I was hungry, so we stopped at a Safeway and got some plain grilled boneless skinless chicken breast from the deli. Picked up some sweet and spicy mustard to dip it in and that tied me over until we got home.

I also know what times of the day I am most hungry and try to plan for that. For instance, I was going to keep doing chores until I had to leave to pick up my daughter from school, but decided to quit 5 minutes sooner so I could make a quick whey shake to drink on the road. That way when I got home, I didn’t zoom for the cupboards out of hunger.

Simple changes, can have huge results.

Sumi: You’re an incredibly smart woman, so I’m honored you chose me to guide you through this Stay At Home Strong transformation. What’s the benefit of hiring an online coach?

Kellie: Well, I am not a gym type of person, nor do I want to spend the money on it, and being able to do this from my home is awesome. My weekly e-mails gave me the motivation to be sure and stay on task. I knew Sumi would be checking in with me, so I didn’t want to let her down.

I also like being creative at home and integrating my lifestyle changes in everything I do, and with my family. As a result, my husband decided to make his own changes and lost 12 pounds! My kids have seen our dedication to healthy living, and have learned a lot just by association. Our nutrition has changed together, and we workout together too or tag team. That has helped tremendously.

Sumi: What’s next for you and your fitness goals?

Kellie: I would like to maintain what I have accomplished and possibly tone my core and lower body more. My weight may reduce more as a result, which is ok with me!

But most importantly, I just want to stay healthy, active, and strong.

Family Fitness Fun

January 19, 2015 by sumi 1 Comment

Meet Ishwori Mukherjee; she’s the daughter of a client and close family friend of a client, too. At age 10, she’s already finished a 10 K and 2 5Ks. Pretty impressive mileage for someone so young! She’s also super busy channeling her other hobbies (baking, reading, walking) and has a twin brother and a 3 year old sister.

Ishwori, with her dad, shortly after completing her first 10K .

Thanks to a loving family that has fostered her love of fitness and a super-supportive Auntie that loves to run too, Ishwori has had plenty of opportunity to practice, thrive, and have fun.

It’s wonderful to see kids moving (and enjoying it!) especially since the lure of video games, IPads, television, and other electronic distractions are extremely attractive. And although Ishwori’s obviously having fun with her sport, she’s also learning the importance of goal setting, competing, training for an event (a 10K is a respectable distance for lots of groups!), and the discipline involved with any athletic endeavor.

I wanted to ask her what motivates her to run. As you can see, her family is a strong influence, as they all train (walk) together. Hopefully, you can use the information in her interview to help inspire another youngster. Or maybe an entire family, as Ishwori has done.

Sumi: When did you fall in love with running?

Ishwori: I have really liked running for 2 years now. Now I am 10 years old so when I was 8.

Sumi: What inspires you to run?

Ishwori: My neighbor/auntie Shaillee helps me push myself to walk. She is basically my trainer. (Side note, I get to train the “trainer.” 🙂 )

Ishwori, and her Auntie Shaillee

Sumi: Do you participate in a running club in school or do you just run on your own time with the family?

Ishwori: I used to do a running club at school but that was when I did not like running. So now I just go on family fitness fun walks, or walks with my Aunt and friends.

Sumi: What’s your favorite part about the running? What do you look most forward to?

Ishwori: When I run I think about my day and it is a nice relaxing time.

Sumi: How do you fit in your runs, since you also have homework and need to help mom and dad with stuff around the house?

Ishwori: Our policy is to finish homework first then you can do whatever you want to do. Therefore I can only take my walks when I finish my stuff. I take my walks when I can, weekends, and holidays.

Sumi: Do you have specific running goals?

Ishwori: I go by distance not by speed. My goals are to be able to go certain distances. My 2014 goal was to try a 10k. I accomplished it. My 2015 goal is to do 2 10Ks and multiple 5Ks. I am also trying to get my mom to walk regularly by being her personal trainer.

Sumi: Do you have any tips for other young runners out there?

Ishwori: I think you need to take baby steps. Try setting a goal, achieving it a few times, and then going a little further.

That’s sound advice for all of us, not just the young runners. Thanks, Isha! 🙂

Why I’m Named Shaila Fitness

November 5, 2014 by sumi Leave a Comment

Every now and then, a client will ask why I’ve named my fitness business Shaila Fitness.

After all, my name isn’t Shaila (it’s my daughters’) and to a complete stranger, Shaila Fitness certainly doesn’t sound tough, grueling, physically challenging, or even catchy.

But here’s what you might not know. The Hindi name Shaila has many meanings. Shaila loosely translates into “Stone/Mountain” and is also another name for the Goddess Parvati, also known as the Goddess of Power, Strength, and Confidence.

Our First “Mud Run”

As a mother and a female in the fitness industry, I couldn’t think of a better name that embodies my approach to health and wellness. I absolutely want my clients feeling stronger and empowered, so they come back for more. I owe it to my beautiful daughter to be the best I can be; strong and confident so that she, too, can realize her full potential.

The Shaila Fitness Website is Dedicated to my Daughter Shaila, Whose Name Means the Goddess of Power, Strength and Confidence

As I sit here today, reflecting on my daugher’s 7th birthday, I’m also reminded that good health is a gift. Being strong has enabled me to carry the load as a single mother (literally, and figuratively) when faced with challenges. I run, keep up, play, and enjoy every minute of being a mother. (Except when I’m sleep deprived, then I really just want sleep.)

Happy 7th Birthday!

Being fit has enabled me to share my love of exercise and movement with my daughter and clients. Strength training is empowering in ways that translate outside the gym as well. Exercise isn’t punishment; it’s a gift. Staying fit, being strong, are all important parts of caring for and respecting yourself.

Things I want for my daughter, and for you.

Step by step and to the finish line, I will be there for you.

Online Training: Personalized Accountability for You

August 20, 2013 by sumi Leave a Comment

Although everything these days seems to be online or mobile, plenty of people (including the typical gym member), are unaware that they can be coached OUTSIDE the gym as well, from the privacy of their own home and online.

Online training provides an extra push anywhere you are, additional guidance, and accountability to your trainer. All you need is the desire for change and results, basic knowledge of a gym setting and exercises, and a computer! If you’re the type of person who enjoys working with a trainer one-on-one, but can’t afford it, or find it hard to make it work with your schedule, or just want more guidance to complement your current training, online training might be for you.

Here’s what online training can look like:

Online Client, BeforeOnline Client, After

Here’s what a couple of my online clients have had to say about it:

[youtube]http://youtu.be/NuCjzQTFY-4[/youtube]

One for the guys:

“I highly recommend Sumi as an online trainer. I originally worked with Sumi in person, but her move to Austin made that no longer feasible. She suggested an online training arrangement and I agreed to try it. I have achieved results even better than when I trained with her in person- primarily because:

– Increased flexibility. I no longer have to worry about scheduling a time that is mutually agreeable with my trainer

– Affordability. I can get the same level of customized training for a more affordable price

– Accessibility. I actually communicate with Sumi more as an online client, as it is easier to email a quick question than wait until the next training session if I have a question.

Of course, the primary reason the training works is because of Sumi’s dedication as a trainer. Her follow-up is exceptional and she combines expert knowledge of weight training, cardio training and nutrition to provide a customized program that has helped me achieve my goals.”- Chris Morris

And one for the ladies:

” A lot of people think that you don’t need an online coach or trainer, that you can just go to Google and search out a few good diets and workouts and head out on your own. Well, if it were truly that simple, you would already be at your ideal body weight and so would the rest of the world struggling to meet their fitness goals. I use an online coach and trainer to keep me on track.

My check-ins with Sumi ensure that I am held accountable for my actions and she can evaluate the work that I have done and offer any feedback or tweaks to the program as necessary. If I have hit a plateau, I can count on my coach to provide recommendations. If I exceeded my fitness goals for that week, it’s an amazing feeling to have someone there cheering for me.

When choosing an online coach and trainer, you need to find one that isn’t just providing you a generic routine and diet, but rather someone can truly evaluate your goals and provide you with a program that fits who you are. Otherwise, what you have is just someone doing the “Googling” for you.

Think of an online trainer as your best friend who is cheering you on so that you’ll meet your goals.The only difference is, this friend is armed with the knowledge and know-how to share with you so that you end up crossing your fitness finish line.” -Michelle Jenkins

As your coach, know that I will be with you every step of the way towards your fitness goals, offering the push, advice, and motivation you need to succeed. If anything needs to be tweaked, changed, or modified, we can make it work to fit YOU.

It begins by filling out a simple questionnaire to help me better understand your goals. I put together an entire program (e.g., for fat loss, muscle building, photo shoot prep, strength gains), will tell you what exercises to do, and for how many reps and sets to do them for, and how much cardiovascular activity to include. I will also provide you with sound nutrition guidance to help you make better choices to fuel your workouts. Every week, you have a scheduled check in so we can trouble shoot along the way.

Your training will be planned around your schedule. I will design the entire program from start to finish; all YOU have to do is carry out your plan. You are not in this alone. If you’re looking for that extra push to take it to the next level for you, please contact me for online coaching at sumi@shailafitness.com

Re-Engineering Your Kitchen For Weight Loss

February 5, 2013 by sumi Leave a Comment

As we get older, get busy with families and work, go to one too many office parties, happy hours, and cupcake shops, we often don’t notice the slow creeping on of pounds. Or maybe we do. Or maybe you wake up one day and can’t get the jeans to fit or the shirt over your bellybutton. Short of buying an entire wardrobe, you’re faced with a dilemma.

Keep your kitchen full of healthy treats!

Understandably, the last thing most of us want to do is go on a diet or reduce calories. The very thought of doing so sends some of us into a tailspin, feasting “last supper” style, or running to the donut store before we begin a weight loss diet “tomorrow.” The good news is that you can make gradual, small changes and lose weight effortlessly by re-engineering your kitchen for weight loss. The same way you allowed small changes in your diet that added the pounds on gradually (the extra wine at happy hour, the chocolate kisses at the front desk, the cupcake at the birthday party, the desert you could have split, the caramel machiatto, etc), is the same way you can effortlessly lose weight by making small changes.

Exercising Your Willpower Muscle

November 25, 2012 by sumi 2 Comments

Giant clear jars of chocolate kisses lurk at every receptionist desk..

Cookie-grams are being brought to your offices by charming vendors…

And Valentine’s day chocolate beckons.

Sounds tasty, doesn’t it?

It seems that some people have an easier time than others being mindful about food choices, while others more readily succumb to temptation when faced with it. This is often attributed to “willpower” (or lack of it). It’s not like these people are super-disciplined humans with no sense of smell for homemade chocolate chip cookies.

Somehow, over the course of time they’ve managed to use “willpower”- the power to use discipline and self-awareness to make choices that steer them towards achieving their goal, no matter what the occasion.

Train your brain as hard as you train your biceps

The good news is you can exercise your “willpower muscle” much like you exercise your muscles when you lift weights. The more you “train” your brain to either resist a temptation or make a positive choice, the easier and more natural the process becomes.

If you stop and think about it, how many times have you been faced with a temptation and you hear two voices in your head battling it out? Or how many times have you “spent” your mental energy all day at work, resisting the urge to tell a complaining customer or boss to shove it, then come home and bury your sorrows in cheesecake or a bottle of wine (or both!)?

Perhaps you’ve exhausted your willpower muscle, and something has gone on in your head that either steers you to make the best choice for your diet/fitness goals or away from it.

So what are some simple exercises that you can do to build willpower, and cultivate the discipline to make sensible food choices?