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  • I’m so sore I can’t stand up


    By Travis Steffen on Wednesday, March 31, 2010 1 comment

    soreI’m going to share with you an excerpt from a email that was sent to me from a client a couple of days after she performed a rather intense lower body workout I had prescribed for her.

    “Hi Shauna. So here’s a weird question…do you happen to know of another method of using the potty that doesn’t involve me actually having to sit on it?…or better yet, one that doesn’t involve any movement from the waist down whatsoever…preferably one in which I can remain in bed motionless, as I am in great discomfort from the agonizing torture of my last workout. My butt is so sore it’s like someone took a hammer to it and my legs feel as if they have been run over by a freight-liner. Thanks a lot, and by the way I hate you today.”

  • You say you’re fat and out of shape. Why?


    By Travis Steffen on Friday, March 26, 2010 No comments

    We all have our reasons. It’s simply a matter of acknowledgement. I hear excuses and justifications all day long. Here’s a few of the most popular…
    Excuse #1
    “I don’t have time to work out”
    My response
    “Really? Because you just went into a detailed account of what happened last night with the Desperate Housewives. Seems to me you had an hour to spare there.” OR “you hit the snooze button on the alarm clock 4 times this morning. That’s 36 minutes that could have been spent far more efficiently.” OR “If you don’t have time to work out then how did you have time to read and forward me the 7 joke emails yesterday?” You see where I’m going with this…it’s all about priorities.
    Excuse #2
    “I have kids and I can’t work out with them around because I have to watch them”
    My response (and I have a MILLION for this one)
    “You know children are mobile right? If they are old enough they can walk with you, or put them in a stroller and find a hill to walk up and down numerous times. Some of them nap…work out then. Some of them are in school..what are you doing while they are there? Find a friend to exchange an hour of daycare with you…they can watch your kid while you work out and then you can return the favour. Worst case scenario…join a gym and take advantage of the daycare!”
    Excuse #3
    “I’m so busy it’s impossible to eat healthy because I’m always on the go”.
    My response
    “That’s a lame statement. We’re all busy. The best option in this case is to take 5 to 10 minutes in the morning (or the evening prior) and pack some healthy meals and snacks to take with you. It’s very simple, throw some veggies, nuts and/or fruit in a ziplock. Grab a yogurt or a cottage cheese cup, maybe a piece of fruit with cheese or peanut butter. Simple. If you do find yourself out on the road with nothing to eat, there are healthy choices. Even fast food restaurants and convenience stores have healthier options now. You’ve got a choice…Big Mac or garden salad with grilled chicken? There’s no room for excuses there.”

    excuseWe all have our reasons. It’s simply a matter of acknowledging our excuses and justifications. I hear them every day, all day long some much more than others. Just when I think I’ve heard them all, a new one pops up and I have to think of a way to stomp on it.

    Here’s a few of the most popular…

    Excuse #1

    “I don’t have time to work out”

    My response

    “Really? Because you just went into a detailed account of what happened last night with the Desperate Housewives. Seems to me you had an hour to spare there.” OR “you hit the snooze button on the alarm clock 4 times this morning. That’s 36 minutes that could have been spent far more efficiently.” OR “If you don’t have time to work out then how did you have time to read and forward me those 7 joke emails yesterday?” You see where I’m going with this…it’s all about priorities.

    Excuse #2

    “I have kids and I can’t work out with them around because I have to watch them”

    My response (and I have a MILLION for this one)

    “You know children are mobile right? If they are old enough they can walk with you, or put them in a stroller and find a hill to walk up and down numerous times. Some of them nap…work out then. Some of them are in school..what are you doing while they are there? Find a friend to exchange an hour of daycare with you…they can watch your kid while you work out and then you can return the favour. Worst case scenario…join a gym and take advantage of the daycare!”

    Excuse #3

    “I’m so busy it’s impossible to eat healthy because I’m always on the go”.

    My response

    “That’s a lame statement. We’re all busy. The best option in this case is to take 5 to 10 minutes in the morning (or the evening prior) and pack some healthy meals and snacks to take with you. It’s very simple…throw some veggies, nuts and/or fruit in a ziplock. Grab a yogurt or a cottage cheese cup, maybe a piece of fruit with cheese or peanut butter. Simple. If you do find yourself out on the road with nothing to eat, there are healthy choices. Even fast food restaurants and convenience stores have healthier options now. You’ve got a choice…Big Mac or garden salad with grilled chicken? There’s no room for excuses there.”

    So how are your excuses working for you? Are the justifications you make helping you lose weight and tone up? The definition of insanity is doing the exact same things day after day but expecting different results. I suggest you have a good long talk with yourself and be brutally honest about what you can and can’t do because that old saying is true…”Whether you think you can or think you can’t…you’re right.”

    **Stop making excuses and find a training program that works for you exclusively from WorkoutBOX!**

  • Performance as opposed to vanity


    By Travis Steffen on Tuesday, March 23, 2010 No comments

    imagesI’m sure it won’t come as any surprise when I say that the majority of the clients I see in my personal training business have one common goal…weight loss. Sometimes they want to shed a few pounds to improve their health, lower triglyceride levels or see some relief when their blood pressure is taken but usually the main objective is a little more shallow. Most often, my clients want to see themselves in a smaller pair of jeans with a little less junk in the trunk.

    It’s been my experience however that those with the goal of solely earning a sexier physique find that the motivation to get the aforementioned ‘trunk’ into the gym dwindles rather quickly.  We all want a hot bod but let’s face it, what would make you put the twinkie down faster…the dream of  squeezing into a size 4, or having the bejeezers scared out of you by your physician warning you of an impending quadruple bypass if you don’t do something about that spare tire? I know what my answer is.

    So my advice to maintain motivation and momentum in your healthy lifestyle is to choose a goal instead of, or at least in addition to, weight loss for improved appearance. If your blood pressure is on the high side, make lowering it your reason to work out. Maybe you want to be around to dance with your Granddaughter at her wedding or participate in a charitable 5km run for the first time. Perhaps you’re planning a once in a lifetime vacation and you want to be fit enough to walk all day and really see the sights, or maybe it’d just be nice to sprint up the stairs when the phone rings without gasping hello when you answer. Vanity is fleeting so set your sights higher and make your quest for optimum health really mean something!

    Enjoy your next workout!