Beachbody Talent Team 2014 Audition Camp

Received my photoshoot pictures today, and realized I never finished my blog post about this! So if you care to read a novel or just want a peek into my CRAFFL (crazy ridiculous amazing fun filled life), here it is!

BEFORE
When the application for the Beachbody Talent Team came out, I really did not know what I was doing. All I could think in my head was, "Wow, wouldn't it be CRAZY COOL (as Chalene says in her book PUSH which is how I now word all my goals/dreams/life ambitions) if I got to fly out to LA and try out." It wasn't a matter of  "Can I do this?" but instead, "How can I NOT do this?!" The worst that would happen is I would get a "Thanks, but no thanks" email from Beachbody, but I would be able to say I at least tried.

I dragged my dear friend, Paulina, to the gym at 6am on a Friday morning to help me video tape probably THE cheesiest audition tape to be submitted. I definitely did not look the role of a video star with my slick back messy bun that kept falling out and mascara-less face. Paulina was a trooper, giving me tips and retakes after my hair falling out or bursting out in laughter. She even helped my not so technology-savvy self by putting the video together and uploading it to YouTube. (THANK YOU PAULINA!!)

I submitted my application in October, and did not think much more about it until a cold Saturday in February. Walking upstairs in good ol Alpha Phi, I decided to check my email, and opened my inbox to find out I got the audition....say WHAAAT! Out of nearly 1,000 applicants, this little Indiana gal was chosen in the top 10% of only about 69 people who were asked to LA. My jaw dropped, I jumped, I screamed, I cried and got all emotional, and screamed some more. It was hard to wrap my head around at first, but the more emails that Robin sent, the more details that were released, the more real it became. I practiced by teaching the actual round, video taped myself practicing in the mirror, and reviewed the choreography over and over again. How I still enjoy the song 'Timber' is
beyond me.


DAY 1: SETTLING IN
Before I knew it, I was on a flight to Los Angeles, by myself, still thinking WHAT IS LIFE WHAT HOW AM I DOING THIS?! I arrived, met my roommate, and was lucky enough to tag along with her to Venice Beach. We bonded over fitness, life, and other Beachbody things. We took selfies, bought new shades, and ate some BOMB fish tacos at the same restaurant as in 'I Love You, Man." I then went back to the hotel to soak up some sun by the pool, and nap. I went with Krystal to watch some pro give spray tans, to soon be convinced to get a spray tan of my own (all the cool instructors were doing it!). We ate dinner, and practiced our routines even more. It felt great being able to give and receive feedback from someone who was ultimately competing for the same spot in this audition.

Casual Venice Beach frolicking on a Wednesday what?!

 

Famous 'I Love You Man' fish tacos... so good!

DAY 2: THE BIG DAY
I woke up on Thursday literally singing and dancing. We showered, and got ready while listening to some jams to pump us up. The opening sessions were so exciting, meeting those who work for corporate, and mingling with some of the most talented and dedicated instructors from around the country. I was star struck in my own sort of fitness dream, surrounded by those who I have watched for the past 2 years in Turbo and Insanity videos thinking "wow coolest job ever how do I get that?!" Everyone was just as real and down to earth as I had imagined. Oh, and just as fit as the videos HA!

We broke into our groups to practice before the moment of truth. With my turbo swag on , and E&E running through my veins I was ready to go! #turbomodeON We watched the group before us audition, but not sure if it really calmed my nerves. When it was our turn, we performed the section a few times with a group of 5 people. I channeled my inner cheerleader, smiling til my cheeks hurt, and bringing sass to the judges. The hardest part was keeping eye contact with this camera the entire time, while staying within the tape, while focusing on form and technique, with GIANT range of motion,
while trying not to smile like I was in pain because I was smiling too hard, while making sure my smile didn't turn into a gopher lip, and using my right lead which was really my left leg, trying not to kick my neighbor and yeah aka everything. These experts in the DVDs make it look WAY easier than it is!

Before I knew it, the audition was over. I didn't know what to do with myself, as I was sooo full of adrenaline and on a Turbo Kick high!! It was just THE coolest experience I could not even put it into words. I was probably about as happy as I was when I was paddle boarding with my mates in the Great Barrier Reef. Just one of those indescribable feelings where you just can't believe you are living  your dream, just pure happiness and awe, completely content with your life in that moment. I felt so ALIVE and just wish I could have bottled up that feeling in a jar, it was unreal.

 

Cat, myself, Michelle, and Lauren (Chalene's fab assistant with Team Johnson) posing right after we auditioned

I got to mingle more, gaining some insight to the lives of fitness professionals, like Arnoldo, who teaches 22 classes per week!!!! I will think of him every time I think I am tired after I teach back to back. It is crazy how I instantly felt close and bonded to these people who I had just met. After lunch and a little break, it was time for photo shoots! It was fun to have a little paparazzi action with some serious and action shots...even a little hair flip!

*Attempting* to be a model

My mug shot and action shot...like what do you do when a photographer tells you to do something fun?! # awkward

"Skinny arm?! That should work right...?!"

Lunch break selfie with Arnoldo!

I spent the rest of the day catching up on emails and doing homework by the pool. That's what you get when you try to pretend like you are a celeb for the week while in college, but by the pool in my favorite city so couldn't complain! I was still on an adrenaline rush (still am, considering I've been in bed for an hour and have to be up in 6 hours to teach EEK!), so I decided to explore the gym and did a total body strength workout. I was fortunate enough to meet up with Craig's sisters for a lovely night out in Santa Monica before hitting the hay for the next day!

DAY 3: TRAININGS & TALKS
Friday, we had breakfast followed by media training and presentations from the fabulous Tony Horton and my fav, Chalene Johnson. Tony was absolutely hilarious and gave some great tips that were applicable to all aspects of life. Chalene spoke how being in an instructor video is one of the hardest things you will ever do. She also told us that regardless of what that email says, we are granted with an OPPORTUNITY. Both talks will receive their own blog post because they were full of so many golden nuggets of information. Some people received call backs to audition again in front of Chalene (this was neither good nor bad, so people did not really know what to think)! We took a group picture and before I knew it, the morning was done.

I spent the rest of the day at Manhattan Beach with new fit friends Mandy and Megan. We talked about our experience, shared stories, shopped, and ate some much needed gelato. It was hard to relax as we had to wait over a week to find out our results. I headed to the airport, and in what seemed like the blink of an eye, I was back in Fort Wayne.

TAKEAWAY!!!
"Do scary things that don't kill you." People may say it's my generation, filled with big ideas, and crazy thoughts, but at the end of the day, what you tell yourself becomes your reality. There is nothing that separates you from those in the top of your industry. If someone else has done it, so can you! I have to borrow Chalene's feelings when I say this, but it is because she has become my greatest mentor for not only business, fitness, but LIFE, and my life is just getting started! I believe in waking up with butterflies on a regular basis. Life should be EXCITING. Walk to the edge of that cliff, and just JUMP. I promise you, whatever it is that seems so freakin crazy cool but ridiculous at the same time will not kill you. While I didn't get the role, I gained an opportunity to become better. Chalene herself auditioned for hundreds of things she didn't get, and look at her now! I do not believe in failure, but instead the opportunity to grow, learn, and improve. I know what to work on, and you better believe I will be back for the 2015 auditions!! :)

5 Reasons Why Personal Training is OUT & Small Group Training is IN!

Yesterday, I took a survey for American College of Sports Medicine (ACSM) regarding what is HOT and NOT as far as fitness trends for 2014-2015. I have read articles and witnessed first hand that small group training is the next big thing! Here's why...

[before you read you might want to know...]
---> What's the difference? Personal training is one on one, one client to one trainer. Very individualized based on the individuals goals/wants/needs. Small group training is usually a group of ten or less people all being trained by one individual, working towards a common goal. 

1. MORE BANG FOR YOUR BUCK! Personal training can be expensive, ranging anywhere from $20/session to $60-75/hour depending where you go. As a trainer, would I rather charge $50 for one hour with one client, or $20 for an hour with 6 clients? It is a win win for both the trainer and client from a financial stand point. If you are a fellow college student (even if you aren't) I'm sure you feel me when I say I'm tryin to be ballin on a budget! So much more affordable, while still retaining a high quality of training.

2. BEST OF BOTH WORLDS! Think of small group training like a stepping stone between personal training and group fitness. It is the best of both worlds, aka my FAVORITE! I am both a personal trainer and group fitness instructor, and often get asked which I like better, but they do not even compare! I love working one on one with a client, getting to connect with them and develop a relationship, but there's something about the energy that comes from a group atmosphere that you just can't explain. As a trainer, I get to know every single person in my class (name, goals, favorite color, personality), AND I get to yell like a mad woman and bounce around the room like in my Turbo classes! As a client, you are still getting personal attention on proper form and technique, but you benefit from the energy and happy sweaty vibes that come from a group setting.

3. FRIENDLY (?) COMPETITION - I don't know about you, but I'm sorry if you hop on the treadmill next to me, we are in the Hunger Games: Cardio Version whether you know it or not! I wish I were kidding, but seriously who doesn't love a little friendly competition?! If we are both next to each other holding a plank in my head I am like "there's no way I'm dropping down first!" There's just something about having someone next to you that pushes you to work harder whether you know it or not. It keeps things fresh and FUN!

4. LESS INTIMIDATING - I think it is a BIG deal to take that step and commit to a personal trainer. You basically have to swallow your pride and go to a complete stranger to say hi, this is where I am at, this is where I want to be, and I need HELP. It's not easy! As humans, we want to do it all on our own, we think we know it all and if we don't you better believe we can figure it out on our own. It is not just a physical investment, but you must invest mentally, emotionally, and financially to your health and fitness journey. With all this being said, it is a heck of a lot easier when you have one or more friends by your side! It's not so scary when you know you are not alone :) (although a good trainer should make you feel comfortable and confident regardless of the situation!)

5.  ACCOUNTABILITY & PEER SUPPORT - it's easy to snooze your alarm when you would rather just sleep an extra hour, but you know Kettlebell Katie and Burpee Bob (other members in your small group of course) will not let you hear the end of it if you skip class!! You have others to turn to as you bond over the burn of holding a 3 minute wall sit or doing what feels like never ending burpees. You can motivate each other, high five, grunt, whatever. Unlike a large group fitness class, you are likely to get to know others in your group and develop HEALTHY & POSTITIVE relationships as you strive to reach your fitness goals. It's like a cute little fit family!





http://www.acefitness.org/blog/2395/small-group-training-the-future-of-the-workout

http://ensemblefitness.com/2012/01/22/top-10-benefits-of-small-group-training/

5 Steps to Becoming a Supplement SUPERSTAR!

SO often people tell me about the latest and greatest supplement they are taking or the best new energy drink they are consuming, and it got me to thinking...the majority of people do not even know exactly WHY they are taking something, let alone WHAT it is! 9 times out of 10 people are taking a supplement because they had a friend who took it, their favorite celeb is drinking it, or they found it in a magazine.

I decided to create 5 Simple Step to Becoming a Supplement SUPERSTAR! Follow these to save you time, SSS, and your HEALTH!

1. WHAT'S YOUR GOAL? Are you looking to bulk up, lean out, or maybe you just want silkier hair and stronger nails? Increase your calcium consumption, but you hate milk? Whatever it is, identify your main goal or reasoning for wanting/needing a supplement. Does the supplement claims match up with what you are looking to achieve? For example, I'm looking for something that is quick and easy to take before my workouts to give me more energy without feeling jittery.

2. SCAN THE SUPPLEMENT FACTS LABEL - Do you know what each of these ingredients are and/or how much is safe? Identify which ingredients are questionable or seem too good to be true. Example: When looking at the supplements facts for E&E, it contains 200 mcg of Vitamin B12 (333% of the % Daily Value). At first glance, I thought WOAH! So much B12!! How much is too much? What if I am already consuming a large amount of B12 in my diet? If you do not know what an ingredient is, LOOK IT UP! According to NIH.gov (http://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/), those over the age of 14 years old only need 2.4 mcg of B12! However, while it may interact with some medications, no upper limit has been set because there is no evidence that excess consumption of B12 produces adverse side effects.

3. DO YOUR HOMEWORK! After you have scanned the label, pull out your iPhone or tablet and get to work! Use credible resources to look up the ingredients/vitamins/minerals you do not know about. I hate to burst your bubble, but you are not going to get the best advice from bodybuilding.com or bloggers who claim you can loose 15 lbs by Friday. Websites ending in -.gov or -.org are going to be more reliable than -.com sites in general. My favorite website is National Institute of Health which provides a list of supplements and all sorts of info including what it is claimed to do vs. what there is actually scientific evidence for.

4. CAN YOU GET IT FROM FOOD FIRST? So maybe you hate milk, but you could possibly still be obtaining enough calcium from other areas of your diet such as cheese or yogurt. A supplement should be a SUPPLEMENT to your diet, NOT a replacement! Usually, nutrients are better absorbed through food form anyways vs. a pill or powder. Some individuals may have deficiencies due to their diet or other genetic factors, in which case a dietitian may recommend a supplement. Example, yes, I can get the same effects of a preworkout from a cup of coffee, but sometimes I am in a rush in the morning before workouts, literally ROLL out of bed and to the gym! In this case, I personally can benefit from a powder form mixed-in-water pick-me-up.

5. COMPARE BRANDS - To save you money, compare brands! We will stick with the calcium example...calcium is calcium, so why not get the generic target brand calcium chews to save some money compared to the fancy girly pink skinny girl calcium chews? Why splurge on an expensive post workout shake when chocolate milk delivers the perfect protein to carbohydrate ratio (true fact!) ?! HOWEVER, do not just assume all supplements are the same, especially with BLENDS! For example, one preworkout may contain 10 mg of caffeine, while another may contain 100 mg of caffeine. BIG difference which could have a BIG impact on your health depending what it is.

*Always consult your doctor before taking any new supplement!

 SAFETY FIRST! :)

BONUS TIPS

• Do your research. This could end up saving you BIG money by just taking a few minutes to compare brands, or figure out if you even need a supplement (ex: not getting enough in your diet). More importantly, it could interfere with other medications you are taking, and cause serious complications. Always consult your doctor before taking anything!
• Look for third party certification. These are non-biased, outside companies, who conduct research and give their stamp of approval. Companies usually have to pay to get this seal of approval, so it may not be on all supplements, but it is a good thing to look out for. NSF and Consumer Lab are some examples.
• Use credible sources. Websites like NIH.gov (National Institute of Health) and Consumer Lab are great places to start.  NIH lists many supplements with information on each. Consumer Lab does AWESOME reviews on all things we use as consumers. Here you can find reliable studies on different supplements, energy drinks, protein drinks, and more. It does require a subscription to full access, or you can pay to look at just one review in particular.
• E&E works for me! It is easy to digest and quicker to drink (especially for my early morning workouts) compared to drinking a cup of coffee. It gives me that extra OOMPH to get me through higher intensity workouts like Insanity, Turbo, or even PiYo, and definitely longer distance runs. You probably won't see me drinking this before restorative yoga or anything where I need to relax! It's reasonably priced (especially with my Beachbody coach discount) for this super senior ballin on a budget.
•  Click here to order your own! --> then go to shop, nutrition, E&E

6 Tips to Stay FIT During Summer

Tank tops, bikinis, sun, sweat, and more...whatever your summer consists of, follow my 6 tips to stay FIT throughout these warmer months!

1. WORKOUT IN THE A.M. Can you tell that I value the importance of a good sweat yet? Workout in the morning while it is still cool out. If you are exercising outdoors you are more at risk for injury, dehydration, and heat strokes when it reaches higher temps in the day. Nothing better than the birds chirping, dew on the grass, and the beauty of the outdoors in the early morning! Get a good playlist for a morning run, or better yet, just enjoy the SILENCE and sounds of nature! Cheesy, but true, try it out and you might be surprised.

2. PLAY! If homeboy @Benjamin_Franklin had a twitter I would give him a RT. Take advantage of the outdoors and all the fun things that come with summer. MOVE like a KID! If you are a lucky college kid who scored an (overpaid underworked yet best job ever) job as a nanny then you are especially blessed. Play games outdoors with the kids. My favorite involves doing flips and tumbling and stunting on the trampoline (don't tell mom!) or score brownie points by taking them to SKY ZONE for some bouncy fun! *if you don't know what I'm talking about you must click here NOW and attend a bounce world near you* Go explore the trails in your neighborhood, swim at the pool or lake, play games on the beach, heck try rollerblading! You know you wish you could remember the last time you went rollerblading!! [except you Paulina ;)]

3. STAY THIRSTY. Hydrate, hydrate, and hydrate some more. It doesn't have to be in the liquid form, you can also consume water-rich foods like watermelon, grapefruit, broccoli, yogurt, and lettuce to stay hydrated (EatRight.org). If you don't like plain water, try adding cucumber, mint, frozen berries, or lemon to zest it up. The 21 Day Fix Clean Eating book also has tons of fancy water recipes which I LOVE! Or iced coffee (DUH) minus all the cream and sugary bleh.

4. EXERCISE...YOUR BRAIN! Yes, I know, you graduated, school is out, your brain is fried, blah, blah, blah!! But guess what? Knowledge gives you the EDGE! The internet is a beautiful thing my friends. SO much information about SO many topics is literally at your fingertips, beyond the wisdom of hakeology ;) Remember the library? Believe it or not, those still exist too! Get yourself a new library card (they even make key fobs now and online E books to rent for your iPad!!!) and get lost in a good book. Use your extra free time to read, pick up a new hobby, skill, or just try something new you have always wanted to do.

5. REUNITE WITH YOUR LONG LOST FRIEND, MR.SLEEP. Get back in touch with your REM and catch up on those ZzZz's that seemed to get lost during finals and senior week. Some people can run on 5-6 hours (bless your caffeinated hearts) but 7-9 is wonderful if your body will allow! Slow down with a big mug of sleepy time tea or a good book, NOT a screen. A man named Marty Green once told me that when you look at your iPhone or computer before bed [insert crazy science about light and retinas and eyes and research here] it takes your body ~45 minutes to slow back down and get to sleep! Crazy right?! It also takes ~4 days to get back on a normal sleeping schedule. If you want to learn more about your sleep invest in a FitBit or Jawbone (future post to come) to track your patterns.

6. BE A SCIENTIST & EXPERIMENT. Now is the perfect time to test out that new healthy recipe or paleo DIY froyo. Spice things up and try a new workout, activity, or food. Make dinner based on new foods you find at your local farmers market. Try a new outdoor Bootcamp at your local gym or my upcoming summer challenge from home (EEK! Spoiler alert, deetz to come!!). Get creative and fearless. Those roasted brussels sprouts you have been avoiding aren't so scary I promise!

21 Day Fix Review

The 21 Day Fix is not a diet, it is a lifestyle! This program teaches portion control with easy to use containers that are so cute and colorful! Check out my video for my full review or check out my top take always below...

TOP 3 FAVORITE THINGS ABOUT THE PROGRAM
1. Cute containers make meal planning and packing easy.
2. No calorie counting!!!! This works for some people, but I learned that calorie counting simply does not work for me!
3. You can have your (jell-O) cake and eat it too. I did not feel deprived as it made room for chocolate, coffee, and even wine!

TOP 3 THINGS TO DO DIFFERENTLY
1. Always plan ahead meals the night before.
2. Add extra meal or extra red (protein) on days where I am more active. Some days I was for sure dragging which made it easy to cave and switch from the fix to the see-food diet aka eat everything you see.... get it? (Credit: Tim Hake)
3. Incorporate the workouts, (only 30 minutes!) and develop my own type of hybrid workout with my own lifting schedule. Will probably do this once school is over and I am back at home.

*August 2011 photo was taken when I first became a Beachbody coach. Since then, I have had my own health and fitness journey. Crazy to believe that despite what it looks like, my weight was lowest back in August. This goes to show how you simply cannot get hung up by the number on the scale. Focus on the pounds you lift, not the pounds you weigh! I believe that health and fitness is a never ending journey, as I learn and grow both physically and mentally each day. 

*Comment below or email me hake.katherine@gmail.com to join my next accountability group, and let me help YOU reach your health and fitness goals! :)

Coming to you live from Purdue Slayter Hill

21 Day Fix Review - Days 19, 20, 21

I MADE IT! Final review, along with measurements and pics to come later!

21 Day Fix Review - Day 18

Day 18 - I know I am like a broken record when it comes to Fat Free Friends, but accountability is truly the key to success!! When you have others cheering you on and relate to you when things get tough. I love running challenege groups because it brings like minded people together while we all encourage the success of one another!

21 Day Fix Review - Day 17

Yup

21 Day Fix Review - Day 16

Running out of space on my phone AHH! HOW WILL I RECORD MY VIDEOS?! A life altering crisis that  have to wait Til tomorrow. Check it out!

21 Day Fix Review - Day 14 & 15

Alright folks, two more tips from yesterday and today!

1. When going out to eat, box up HALF of your meal. More often than not, your meal is WAY bigger than one serving size! This will keep you from overeating, and give you leftovers for lunch or dinner tomorrow. Win win in my book!

2. Eat more cottage cheese. It is a great source of protein and calcium post workout. It is a slow I digesting protein, so it will help keep you full a little longer while promoting that muscle protein synthesis to GET SWOLL! jk you won't get huge, but it's delicious and nutritious.

(3. Bread pudding is just way too good and a rare treat that just MUST be sacrificed as a yellow container....bread are carbs are yellow and it's all the same right...? Jk But really, everything in moderation, so treat yourself if you must and don't deprive yourself!)

21 Day Fix Review - Day 13

I can summarize this post up with a few tips...fail to plan, plan to fail! If you don't feel like exercising, try it for at least 5 minutes then decide, and try running to motivational or informational talks rather than music. Check it out!

21 Day Fix Review - Days 11 & 12

WOW what a CRAZY COOL past few days it has been. As far as the fix goes check out well I did (or didn't). Stay tuned for a post about my audition and all the juicy details!!

Just hiding out in LAX don't mind me #CrazyGirlRecordingHerselfInTheCorner

21 Day Fix Review - Day 10

Soo kind of a review but not really....spent a large chunk of the day traveling, but managed to stay on track! I did not follow the 21 Day Fix exactly, ate a quest bar and fruit while traveling, best grilled fish tacos of my life for lunch, and a strawberry watermelon feta chicken delicious salad for dinner! Busy busy day, but SO fun already. My video cut off half way, but check out a sneak peak of the talent team rooms! :) more excitement to come tomorrow!

21 Day Fix Review - Day 9

Day 9 and I'm feelin fine.....check out the video, you know the drill!

21 Day Fix Review - Day 8

Beginning of Week 2 and starting off strong! All you really need to know for this post is that you should reference my previous post about Fat Free Friends. Everyone needs them, and it's not what you think!! LOVE YOU KYLIE, ALE, PAULINA, & EVERYONE ELSE! I am SO grateful for all the support and love I have surrounding me on a daily basis. Okay, sappy rant over...for now...

21 Day Fix Review - Day 7

1 week down, 2 to go! Sunday Funday today, no workout, but was busy and active moving around, so still managed to meet my FitBit goal! So if you miss a workout, it's not the end of the world! Consistency is key, and just like one healthy meal won't make you skinny, one bad meal won't make you fat. Brush it off and get back on track :)

21 Day Fix - Day 6

6 days down, along with 4 pounds! The weekend brought some new challenges, but thankful for my fit friend Paulina who held me accountable. Meet her in today's video :)

21 Day Fix Review - Day 5

High five for day five! Made it to the weekend...wasn't easy, but overall great first week!

21 Day Fix Review - Day 4

Happy Thursday! I made it! Flexing that mental muscle, check out what I NORMALLY would do after a long day of class, work, and teaching at the gym.Almost one week in, and two more to go. Again, another successful day, but anxious to see what the weekend will be. Check it, yo....

21 Day Fix Review - Day 3

Happy Hump Day! Made it through day 3 and TOTALLY  feelin this portion control system compared to calorie counting. I'm sorry, MyFitnessPal, but sometimes, you are just NOT my pal! Check it out below ---->

21 Day Fix - Day 2

Day 2 of the 21 day fix and feeling good! Check it out!

21 Day Fix - Day 1

Day 1 went MUCH better than I anticipated! Tomorrow will be a real challenge as I won't be as busy (which is when I tend to snack the most) and I teach 2 classes. Check back to see how it goes :)

Cool eyes -___-

21 Day Fix - Preview

Follow my journey through the completion of Beachbody's 21 Day Fix workouts and meal plan. You will see everything from meal prep, to workouts, battling the late night snacks of the kitchenette, to my travels to LA for my Beachbody Talent Team audition. Might not be pretty, but I promise you it will be real! Check out the preview below of what to expect in the next 21 days.

NO EXCUSES! The Power of Self-Discipline

No excuses,  don't quit, just do it....ya ya ya thanks Nike, we have heard it a million times, but guess what? It is easier said than done!! But why is that? Why is it that some people are more successful than others? Better grades? Make more money? Make it look easy to get in shape? Are happier?

I too have often found myself making excuses or asking myself these same questions. Why can't I get better grades and focus on this chapter? "MOM I SWEAR I HAVE ADD!! IT'S REAL!" Or why is it so hard to finish a workout program from start to finish? Insanity, I loved ya, but I just had to break up after a month...it's not you it's me! Or why did this person get this internship instead of me? The list goes on and on, as I could easily give you concrete examples from all aspects of my life, but I will spare you.

I recently started the book 'No Excuses - The Power of Self-Discipline' by Brian Tracey. I have had so many AHA! moments that I just HAD to share with you.  Below are 5 tips that I have found to help develop SELF-DISCIPLINE because if you think about it, it really is the foundation to developing the best version of you and whatever your definition of success may be!

1. Define success. What does success mean to you? Do you measure success by a number in your bank account, a smile on your face, hitting a goal, reaching a certain fitness level, or maybe all of the above? Figure out what your ideal life would look like if all the stars aligned.
2. Define your values. Think of someone you look up to and admire. What are the characteristics that make this person so admirable? Adopt these characteristics, whether it be kindness, friendliness, organized, professional, whatever! Study this person and be a copy cat! Next, behave consistently. Don't say you want to be a kind person then go gossip about someone behind their back. When you act consistently with your values you feel good. When you compromise them you feel bad and crummy and blah and all sorts of UGH about yourself. Hold yourself to the high standard you deserve!
3. Take responsibility. Repeat after me, "I am responsible." Whenever you want to respond negatively to a situation figure out how you are somehow responsible, then you can't be mad! Because let's be real, a hot headed angry cursing person who just hit the cray button solves absolutely NOTHING! Just accept responsibility, and MOVE ON! Instead, use your energy to react appropriately and get on with your life.
4. Keep a to-do list. I swear by this....to-do lists have changed my life like CRAZY. I'm not talking about your little scratched out post it note that is at the bottom of your bag on the back of your lecture notes or that smeared reminder on your hand. I'm talking detailed, organized, listed by increasing priority on your phone with you at all times to-do list. Refer to it regularly to help keep you on track. I could write a whole blog post or five about to-do lists, but we will save that for later, you can see what mine looks like below!

5. Invest in yourself. If you believed in a product you would put stock in it right? So if you believe in yourself and reaching your end goals, why wouldn't you do the same? Whether it be financially, emotionally, physically, whatever, do something for yourself. Take some of your money and put it towards a new book, a new workout program, a fancy app that will increase your productivity, whatever is going to make you better or more efficient!




Stay tuned for more tips, because I am going to be DISCIPLINED to finish this book and update you all on what I learn!

ACSM Certifed Personal Trainer Exam Q&A

Less than a month ago, I passed my test, and officially became an American College of Sports Medicine Certified Personal Trainer...whoo hoo!! I have had some questions about study tips, why I chose ACSM, how I passed it, and more. Below is a little Q&A, but if you have further questions, please feel free to comment below or email me at hake.katherine@gmail.com.

Why did you choose to get certified?
After teaching group fitness and working as a fitness consultant for three years, I was ready for a new challenge. I wanted to prove to myself that I knew this stuff and would be able to apply it. I wanted to have the credibility to act as a resource for my friends, family, peers, bloggerz, etc. I want to work one on one with a client to help them accomplish their health and fitness goals, and see them make progress from session to session. I am excited to design fun and effective workouts (flexing that mental creative muscle) to help them find a passion for fitness, allowing them to eventually take ownership of their health, being able to lead a healthy lifestyle without me. The PT program at Purdue also has an excellent training program, which I know I will not be able to find elsewhere. I am provided with mentors, in depth training and practice, and a variety of resources to help me succeed as a trainer. This is extremely valuable to me, as in other gyms you may have to work based off commission, obtain your own clients, and be forced to compete instead of connect with others trainers/staff in your gym.

Why did you choose ACSM?
When I first decided to get certified, the gym I was applying to recommended ACSM. It was not until after the fact, that I found out this certification is considered the "gold standard." ACSM has been around for a long time, and is well recognized and accepted throughout the country. The below link gives a pretty good comparison of the two.
* http://www.acefitness.org/fitness-certifications/personal-trainer-certification/comparison.aspx

Is this exam right for me?
In order to pursue this certification, you must be at least 18 years old, have a high school diploma or equivalent, and have current Adult AED/CPR certification. While these are the minimum requirements, I HIGHLY recommend that you have some background in exercise physiology, anatomy, and overall fitness in general. Not saying it is impossible, but it will take a great deal of effort to do self study over the in depth material through a text book alone.

Also, the cost of the ACSM exam is only (HA! Only, jk I'm in college remember?!) $219-279, while ACE is $399, and NASM is $599. Do your research, ask if your employer offers grants or scholarships, or search online. I was fortunate enough to apply for a personal development scholarship through my school, and received over $100 which helped cover my study materials, which was great! THANK YOU REC SPORTS!

How long did it take to study?
HA, well I wish this answer were cut and dry, but I am a special case. I have been studying on and off for the past four years. As an incoming freshman, I thought I was a baller and could teach myself through self-study after taking only one anatomy class in high school..."I know fitness, I know people, I can totally do this on my own, right?!" WRONG. I actually took the exam in 2010 after a summer of studying, and did not pass. After taking courses in anatomy and physiology, fitness assessments, nutrition, exercise physiology, and exercise program and design, I felt much more comfortable taking the test again.

Despite 3 and a half years of undergraduate coursework under my belt, I still studied for 2-3 hours about 5 days per week for the whole month leading up to my exam. If I were in a different situation, I would schedule my exam up to 4 months in advance (depending on your current knowledge), create a study schedule, and STICK to it strictly leading up to my exam.

Did you attend the live workshops or purchase any additional materials?
I did not, but I have had in class clinical work and experience which I believe contributed to my success. I read the text book from front to back, but not in the last month before my exam. I studied the purple book the most, as it has GREAT review questions at the end of each chapter. It really pulls out the key points you need to learn. The green book was helpful for risk stratification and seeing the different classification tables. I recommend this book, as you will also be able to reference it once you start training clients.

I also purchased "Secrets to the ACSM Certified Personal Trainer Exam" e-book. Dumb. Impulsive. Save your $40 for your cute new yoga pants to wear with your cute new trainer uniform! ;)

STUDY TIPS

• Review ACSM'S Certification Review, test yourself at the end of each chapter, and go back to review what you missed. YOU CAN SKIP CHAPTER 11 and 12.
• Know spotting techniques...for example, always ask the clients how many reps, sets, do they need a lift off, and how they would like to be spotted. For the most part you want to follow the bar and/or joint through the range of motion, and help them when they start to struggle. *Note how you spot/like to be spotted may be different from what ACSM says is right and for this test IS RIGHT. More details in the purple book.
• Understand concentric (shortening of the muscle) and eccentric (lengthening of the muscle) Ex: in a bicep curl, it is concentric as you bring your hand towards your shoulder, and eccentric when you lower your hand to your side
• Also understand how this happens when running/walking  up/down stairs..HealthyLikeLauren does a great job at explaining this, see link below.
• RISK STRATIFICATION! Quite a few on this, so be able to identify risk factors and place clients in low, moderate, or high risk category. When in each category, what types of tests can they do/not do.
• Special populations - What is different about these groups? As far as exercise prescription...think kids, elderly, etc.
• Heart <3 - Know the structure and order of blood flow
• SITS muscles (rotator cuff, I remember a question about this specifically, something being able to eliminate which wasn't a part of this joint)
• Calculations - BMI, ideal body weight, max HR, HR reserve, target HR at at given percentage,
• Pregnant women should never exercise in the supine position...WHY?
• General nutrition - 3,500 kcals = 1 pound...be able to calculate how long would take someone to lose certain amount of weight in x amount of time, macronutrients, general advice
• Behavior models - quite a few questions on readiness to change, levels of motivation, etc. which I did not study enough on!
• Law things - negligence, informed consent, liability, etc.

OTHER BLOGS/TIPS

• http://fitnessandfeta.com/2012/03/13/acsm-certified-personal-trainer-qa/
• http://healthylikelauren.com/how-to-pass-the-acsm-cpt-exam/
• http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html

DO YOUR BEST FORGET THE REST! Take your time, and just repeat to yourself I GOT THIS! When you get sick of studying and are about ready to rip out your hair because your flexor digitorum superficialis is so tight remember WHY you are working for this cert in the first place and how many lives you are going to positively impact once you have it! YOU GO GLEN COCO :)