Facebook to Blog

Weird Title I know, but this post honestly start off as my evening rant on facebook which NORMALLY ends up a small blurb. So, here we go.

End of day rant...

Busy, busy, busy... That's my life, and I do it on purpose! I keep myself so busy most days that I forget to do basic things like brush my hair (you thought I was going to say teeth, didn't you!), eat breakfast (BAD ME!!), and drink enough water(for shame...). I do it almost every day!

I wake up, brush my teeth, put on deodorant, and typically stay in my jammas until I have to go somewhere. I workout, clean, do homeschool, do my work, do my volunteer work (all online which is pretty easy), cook, take care of kids, and anything else that can keep me busy in a day.

I honestly don't do well if I don't have stuff to do. My mind wonders and I get anxious or depressed OR I turn into a vegetable playing games or watching movies on my iPad. I don't have an easy medium in there. I am drastically one or the other.

I am ok with it, I've learned how to manage with my crazy. When things get too crazy, I workout harder. The thing is, I know many who haven't learned to manage it. I know a lot of people who have not found that OUTLET for themselves. How do you manage, when you don't know what will work? It is hard.

In 2009, I started taking a anti-depression med and an anti-anxiety med. I look back and remember days where I didn't know if I would ever be off my meds because I didn't know how to cope without them. They were more then a crutch for me, they were a freaking wheelchair! I thought about how I was never going to be able to get off of them; how I was going to be taking multiple pills for the rest of my life and I haven't even hit 30 yet (not much longer though...). I didn't want to be that person. I changed my lifestyle to be healthier physically so I didn't end up with heart disease or diabetes (eating sugary food excessively is kinda my thing...I'm an addict). I changed my life, but I was still taking pills every day.

I made a promise to myself back in 2010, it was after my daughter was born, that I was going to be drug free (happy pills, that is) before I turned 30. I told myself when I started them I didn't want to be on them forever, but after my daughter was born, I set a goal.

This road has been long. As I sit here and reminisce, I think of all the days I cried myself to sleep, all the times I freaked out over a shirt being hung up backwards, all the times I almost stopped breathing because of panic attacks, the migraines, the dizziness, the chest pains... it brings tears to my eyes even now remember the days where my oldest, my son, brought my breakfast in bed because I wasn't mentally able to pull my fat ass out of bed. My son, making breakfast for his sisters... The road that has brought me here has made me appreciate my family so much more.

My family was there. My children saw my bad days... and my children still love me. My husband took the brunt of my bad days... and my husband still loves me. My parents, my brother and sister, their families... they all saw me during my bad times... and they all still love me.

The part that hurt, were the people who were my "friends". Needless to say, I learned very quickly who were my friends and who were not.

I'm finally coming to my point of this rant...

Mental Health is an important aspect of physical health. If you are suffering from depression, anxiety, PTSD, SAD, OCD, ADD, or any other acronym, finding the proper, healthy, and WORKING outlet is one of the most important things you can do for yourself. Forget everything everyone else tells you to do; Find what works for you. Here is what I did:

1.) I took EVERYONE off of my friend's list on Facebook and kept it strictly family for almost 4 years. I honestly didn't start adding people back on until sometime last year. Getting rid of the extra drama, politics, and stupid was essential to re-learning how to chill out.

2.) I worked CLOSELY with a PSYCHIATRIST. Not just a therapist. Talking is great, but meds are better! Getting on the meds helped me clear my head long enough to find what REALLY works for working through my problems... and I had LOTS to work through.

3.) I never stopped looking for something that worked. I wanted to, I almost did, but I kept trying. My psychiatrist and therapist helped out with this by suggesting books, workbooks, movies, meds, foods, diets, music, meditation, yoga, baths, candle, and exercises. I finally found what works for me, YOU CAN TOO!!!

4.) I started openly sharing what was really wrong with me with friends and family. While some people called me a fake, liar, and self-centered bit**, others were there to help and support me in what I was going through. Keep in mind that this doesn't always work out the way you want it to... some people really hurt you, but that isn't completely their fault, they are broken too.

5.) EXERCISE. I'm not saying this because I am a trainer. I am a Trainer today because this has helped me and so many more before me! Exercise is what was the tipping point for me getting off meds and not having a melt-down in the 5 months I've been off of them (trust me, MAJOR milestone!!!)

Honestly, one of the biggest things that helped me, I stopped trying to be something I'm not. I'm not a well-rounded, mentally stable woman. I'm broken and I know it. But even when a teacup is chipped, doesn't mean it is useless. I am broken, and because I am broken, I am strong. I know that doesn't make sense to most people, but anyone who has been down a similar path (cause no path is the same) they know what that means. Being broken has taught me so much about myself, my family, and what it means to be ME.

I am Danielle. I have PTSD, OCD, recurrent depression, and generalized anxiety. I have three beautiful children who are strong, independent, and so loving and sweet. I have an amazing husband who loves me and our children with every fiber of his being. I have two crazy ass dogs that drive me bonkers. I am broken, but I am strong.

Wow, that really did get longer then I expected... If you know someone who suffers from depression or anxiety, or if you suffer yourself... please share this post. I hope it helps you as much as typing it has helped me!

Danielle Montoya Fitness Training

Our journey through life should make us our best selves, physically, mentally, emotionally, and spiritually.

Program overview.

Personal Fitness Training:

As part of this program, clients participate in physical fitness training. The program is based on each individual client and built to suit their needs, wants, and abilities. All clients start on a balance exercise level and progress from there to various performance levels. (ages 16+)

Personal Training and Physical Education:

As part of this program, clients/students go through the  Family Time Fitness* Core 1 Physical Education Curriculum (260 Lessons for age 5-10), Core 2 Advanced Physical Education Curriculum (190 Lessons for ages 11-13), or Health Education for ages 14+. Clients/students also participate in Personal Fitness Training with exercises made to suite their own needs, wants, and abilities.(ages 5+)

Online Personal Fitness Training:

As part of this program, clients particiate in physical training via an online forum. The program is based on each individual client and built to suit their needs, wants, and abilities. All clients start on a balance exercise level and progress from there. The assessments are required before start of training. First assessment is 50% off after commitment contract signed. (ages 16+)

Nutrition Consultation:

As part of this program, Clients get a comprehensive nutrition review. Clients keep a nutrition journal for 24 hours and then turn it in. From there the client receives a review and suggestions they can do to make healthier decisions on their nutrition lifestyle. Clients are requested to keep a regular journals. (ages 16+)

Personal Fitness Assessment:

A comprehensive fitness assessment to determine any muscular deficiencies or imbalances. Also, the assessment determines strengths and weaknesses to determine how to build the workout program. (ages 16+)

List of Materials and Services

Personal Training for Adults:

$40.00 per session (First assessment included)

Personal Fitness Training and Physical Education for Raven Correspondence School Students:

$30.00 per session (Fitness assessments included)

Online Personal Training:

$150.00 a month

Nutrition Consultation:

$50.00 a month

Personal Fitness Assessment:

 (required before any personal training for ages 16+. Not needed for ages 15 and under)

$100.00

Pre- and Post- Workout Nutrition

Nutrition is the most important part to ANY fitness related goal. Trying for max gains? Weight loss? Fat loss? Nutrition is what will make, or break, you. Today, I am talking about nutrition right before and right after your workouts. These tips will help you with energy for your workout and recovering afterwards.

 

Tips for nutrition before and after the workout:

• Think of yourself as a car. You don't want to put bad fuel in your body, you want to put in protein, nutrient-dense carbs, and healthy fats. The fuel you put in your body before you workout prepare you for your session and the fuel after helps you with your recovery post session.
   
• Before you workout, drink 16-20 ounces of water. If you workout first thing in the morning, this should be the first thing you do. This water helps you recover from the water lost the night before.

 

• Time your meals. This is important especially with your pre- and post- workout meals. Allow about 1-2 hours for digestion. If you eat less then an hour prior to your workout, eat simple carbs that are simple to digest. The ratio of carbs, proteins, and fats depends on your fitness goals.

 

• Your pre-workout meal should have carbs(energy) and protein(muscle repair). In 2007, a study found that combining protein and carbs made for better muscle growth then carbs alone while doing a resistance training.

 

• Try a nutrition shake before your workout in the morning or within an hour before training. Dense nutrition shakes help fill in the holes in your nutrition and giving you energy during your workout. Vegan Chocolate Shakeology is my personal favorite.

• Depending on your workout, your recovery time can last a couple of hours. This depends on the intensity and duration of your exercise. during this recovery time, consume protein for muscle recovery and carbs for energy recovery. The seemingly most simple way to do this is by drinking a shake.
• Experiment with your nutrition to figure out what gets you the best results. Track your food, how you feel while training, and gains/losses. Try different routines and see what your body reacts best to.

Thank you so much for coming by my blog! Please share it and comment below! I hope these tips help you! If you would like help with your fitness nutrition please send me a PM.

 

Also, remember, before starting a new workout or diet, please talk to your physician.

Citations:

• Alleman, Gayle A..  "USDA Nutrition Guidelines"  19 May 2006.  HowStuffWorks.com. <http://health.howstuffworks.com/wellness/food-nutrition/facts/usda-nutrition-guidelines-ga.htm>  14 April 2015.
• "Why do I lose weight while I sleep?"  24 September 2009.  HowStuffWorks.com. <http://health.howstuffworks.com/wellness/diet-fitness/weight-loss/question227.htm>  14 April 2015.
• Allen, Kevin P..  "Nutritional Training for Runners"  28 August 2012.  HowStuffWorks.com. <http://health.howstuffworks.com/wellness/food-nutrition/facts/nutritional-training-for-runners.htm>  14 April 2015.
• Jason E. Tang, Joshua J. Manolakos, Greg W. Kujbida, Paul J. Lysecki, Daniel R. Moore, and Stuart M. Phillips. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Canadian Journal of Applied Physiology, Nutrition & Metabolism 32(6):1132-8, 2007.

 

Refresh, or Restart?

Hit a plateau? Regular regimen just not cutting it like it used to? Been a while since you were at the gym? Chances are you body has adapted to your current lifestyle and workout. Here are some workout ideas as well as tips for getting a refresh and restart on your diet and exercise routine.

I've been there. As a matter of fact, that is where I am now. Over the last few months, I have allowed for life and excuses to take over my life and keep me from working out. Yea, even a trainer can get caught up on life. But in writing this and working on other blogs, I see that I need to stop making excuses, I need to stop procrastinating, and I need to get off my butt!

• Change Exercise Technique - What you are doing now may not be working simply because you are not PROGRESSING in your exercises any more. Sometimes it helps to change up the technique. You know, spice things up a bit.
• Muscle Confusion - This technique requires changes in intensity, weight, reps, and movements.
• HIIT - High Intensity Interval Training - This technique incorporates several full body or combination exercises performed at max pace with minimal rest between sets.
• FIT - Focused Interval Training - Similar to the HIIT, however the exercises focus on one or two muscle groups.
• CrossFit - programmed to work for all experience levels, workouts are layed out for you to do.
• Pyramid Training - For this Technique, perform an exercise or two, for a particular rep and then working your way down to 1, intended to fatigue the muscle.
• Steady-State - This technique requires continuous, STEADY effort. Any exercise that is sustained for an extended period of time.
• Commit to changes - While exercise is a big part in our fitness journey, the biggest factor in our plateau is diet! When you make a change, make it for life!

• IIFYM or Flexible Dieting- If It Fits Your Macros - This is my favorite "diet" on the planet! Why? Because you can eat what you want, as long as you maintain your goals with Fats, Carbs, and Proteins.
• Start slow - You didn't loose all your muscle or gain all that weight in a day, so don't expect your body to pick up where you left off 5 years ago. Take it slow, If you try to fling around a 100lb kettlebell your first day in the gym, you are asking for injury. Take your time, contract your core in all exercises, and start from the beginning.
• Expect Soreness - Your muscles will be in a state of shock. This is normal, common, and it does go away with proper stretching of each muscle group.
• Stay hydrated!

As a personal training, it is my job to make sure my clients are always progressing, these are just a few of the things I share with my clients. Everyone hits plateaus at some point of their fitness journey. But it's time to get over that plateau and sore for the skies!

Thanks for stopping in! If you have any questions, feel free to leave a comment below or submit it off to the right! Also, visit me on my Facebook page for more updates!

Please remember, before starting any workout, please talk to you physician to make sure it is safe!

Learning to protect yourself.

I grew up as a cop's daughter. I didn't really get taught formally on self-defense, but it was kind of incorporated into our daily lives and playtime as a kid. We wrestled a lot. Now that I am out in the real world, I notice more and more women don't know simple, basic self defense. It's scary.

 

Learning to protect yourself can give you an extra sense of peace when you are out running alone.

 

 

 

 

First of all, when you are being grabbed by someone from behind, the person is hoping for some level of surprise. There are two ways an attacker will typically grab you; around the waist or a choke hold. In order to avoid the attacker getting control of your entire body, these moves may keep you from being violated, or worse.

This information is compliments of GXONLINE.

 

1.) Protect The Throat. Put your chin to your chest. Do not let the attacker get his arm under your chin to cut off your airway or blood flow. Grab the person's arm and pull downward. Sidestep to make sure you have good balance. Do what is most comfortable, but it is recommened to move towards the side of the arm going around the neck (if going for a choke-hold).

2.) Break The Grip. While holding the attackers arm over your shoulder, lean forward to take the leverage away from the attacker. Move your hips in the direction you sidestepped. This gives you room to swing your free arm backwards into the attackers groin.

3.) Prepare to strike. Act as if you are starting a chainsaw, or snowmachine, with a pullcord. Using all the strength in your body, drive your elbow up into the attackers throat, jaw, or nose.

 

These steps will likely get you out of the attackers grip.

Guest Post: How Fitness Has Impacted My Bipolar Disorder

How Fitness Has Impacted My Bipolar Disorder

Lyndsay Marvin – The Balanced Brunette https://www.facebook.com/thebalancedbrunette  www.thebalancedbrunette.com

 

 

It's interesting thinking back to all the times when my bipolar was unstable. There are many reasons why I cycle one way or another (mania or depression), but the biggest factor (in my experience) has been my nutrition/fitness.

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 Here's a little bit of background on my disorder:

·         I currently take Zoloft and Vyvanse daily. I have taken almost every medication on the market, but this is what works for me right now.

·         My medications help me to function and focus, which helps me to have the energy to exercise.

·         I take various supplements through Herbalife and Delta Labs. Some of the ones that are specifically for my mental health are fish oil (Herbalifeline), rice bran oil (Femestra with Delta Labs for hormonal imbalance), and a couple for focus (Total Control with Herbalife and Green Tea+ with Delta Labs).

·         My disorder affects everyone in my life, not just me. For example, my boyfriend (whom I live with) sees my mood go up and down every day, and is always the one who takes the "hit" when I am upset or depressed. He also has to deal with my mania when I am up until 4 a.m. He is extremely supportive, and he actually helps me to be more cautious of those around me.

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When I am feeling manic, cardio is the best thing for me. I have a lot of energy, and usually have difficulty relaxing and sleeping, so it's important to get my heart rate up. This way, I get rid of the energy and I am able to sleep. Plus it's awesome, because I am able to stay fit! As opposed to depression, when it's nearly impossible for me to exercise.

This is where yoga comes in.

 

Yoga has been a life-saver for me! How I got through life without it, I have no idea. I tried yoga for my first time last year (2013), and not only did I feel great physically, I felt great mentally. The yoga I do is perfect because I am able to go to a "happy place" mentally, but also get my sweat on. Because of this, it's good for when I am depressed OR manic!

How Yoga Has Helped My Bipolar:

So I stated what fitness I like to do for bipolar, but I'll get a little more vulnerable with how it's helped me. I've been doing yoga recently and truly found a passion for it, so that's my fitness of choice. I know for many people with bipolar, yoga isn't enough- they need that fast-paced cardio. But for me, it's perfect, no matter the mental state I'm in.

Since starting yoga, my moods have been more stable. Usually I am extreme one way or the other, but it's sort of like yoga is my daily way to stay within the "normal" range (whatever normal is for you). When I start my day with yoga, I have a fabulous day! I feel calm, centered, happy, and clear. I feel awesome because I got my exercise in, but I also feel awesome because my mind feels clear and free.

 

By adding in yoga with a healthy diet, I have learned to better control and manage my bipolar disorder. It's a difficult disorder to manage, but I cannot stress enough how important nutrition and fitness are for overall, optimal health.

1.    What is your favorite fitness?

2.    Have you noticed a change in your mental health through your healthy, active lifestyle?

May is Mental Health Month.

 

Truth on Nutrition

If you tell the truth, you don't have to remember anything. -Mark Twain.

You will never find yourself until you face the truth. - Pearl Bailey

When you are sorrowful, look again in your heart and you shall see that in truth, you are weeping for that which has been your delight. - Kahlil Gibran

We all know Nutrition is important.

How do you expect to loose fat if you are consuming large quantities of it?

It isn't all about fat consumption either. Too many Carbohydrates creates fat stores, high sodium intakes increases water weight... It's a lot to remember and take in sometimes!

What do I do?

There are a few different apps out there that allow you to track what you eat. Different apps and websites offer different services and have benefits. With any of them, you can share your logs with your trainer so make sure you are on track with nutrition and exercise. Keep in mind, that even logging "cheat days" and bad nutritional days is important. I also recommend that you journal things like how you are feeling on these days, stress levels, sick, exercise, and if you work as well. This allows you to see how your mental state also affects your nutrition.

Here is a list of a few Nutritional Tracking Web-based Apps that I have tried:

1. 411 Fit - FREE/PAID - This is my personal favorite. For people who are just learning about nutrition this is the greatest! Instead of giving milligrams and percentages, you get a letter grade for how your nutrition is going. It tracks nutrition, exercise, journals, makes graphs, and tracks progress! You can use it free, but if you are interested in being coached, you can contact me and upgrade your account to a coach-client account with me where I can give you daily accountability, nutrition guidance, and more. While you can use this as a free account, having a coach in it makes things a lot easier, especially if you have questions. The biggest down fall, it is primarily used on web-browser, but can be easily used on a mobile browser.
2. My Fitness Pal - FREE - This is the most popular application for calorie tracking. It allows for easy tracking with bar codes. One of the best parts of this application is the social networking aspect. You can loose weight with your friends and keep in touch with everyone super easy by linking your MFP account with Facebook. However, really being able to see where you are going right/wrong with nutrition is a little more difficult for those who don't know what they are looking at.
3. Livestrong - FREE - This is iPad and iPhone only. It is almost identical to My Fitness Pal but is operated by my favorite resource for all things health and fitness.

Bottom Line...

Keeping track of your nutrition is the best way to keep yourself "honest" with your trainer. Keeping a journal not only helps you but it helps your trainer know how to best help you. What do you most struggle with? How do you feel? How can we help you?