Reflection Agency News / Blog

Stumble or Perservance...

This past weekend was a great early fall day and I was blessed to enjoy a day trip to Cumberland Mountain State Park in Monteagle Tennessee. The park is full of mountain hiking trails, festivities, camping and much more. The day was perfect , great weather, the beginning of  fall coolness that you could smell the pine, the crisp air and know fall is just around the corner. The trails were great they made me reflect on life.

As we started out it was simple and then proceeded to get more difficult  as we went down hill, we had to make sure each step was taken with caution there were no rails, no security,  just natural trails, we stopped at several waterfalls to rest and enjoy the beauty that we were witnessing, the flowers, the trees, nature at its best. As we continued, the trail itself got more difficult, ahead of me was my boyfriend stopping every so often to make sure I was behind him and safe. John took his steps with caution and was focused, I myself had to look down at each step where my feet were going in order to not fall off a cliff or stumble over a tree root, several times stopping to see where we were headed, then looking back on what we just walked. In doing this I had to stop and enjoy what was happening and how it reflected many parts of my life. 

We often get so involved in each step of our life to make sure we don't stumble, or that we achieve what we set out to do, we often forget to see how far we have come and what strength it took to get there, we struggle in looking forward  to where we are going and how exciting that can be we miss it because we get stuck on where we are that moment.

To see the beauty that lies ahead, the new, the changes we are not use to that push our personal bubble a bit, experiences we may not understand. It can be steep, it can have tense difficult moments, it can be exhausting and we may need to rest. we  have people in our life who are there to be with us but they have to focus on their steps and cannot make the steps for us but can guide us or be there to support us. 

I enjoyed the beauty in that day to know most of the time was looking down and at times was difficult I made time to glance back but was more excited on seeing my path ahead , not miss out on the experience of life

Life makes us stronger in who we are, who we are becoming from the path we walk. 

Karol

Weight loss the "write" way

 

What Reflection Agency's trainer has to say....

You read it correclty!

 

When it comes to losing weight and keeping it off, you know what to do: eat a small,

nutritious meal every 3-4 hours, exercise on a regular basis, get 7-8 hours of sleep

each night and do everything your trainer tells you to do ;). Now, you can add writing

down everything you eat to the list of what works.

A study published in the August 2008 issue of the American Journal of Preventative Medicine found people who kept daily food diaries lost twice as much weight as those who didn’t tally their meals. Nearly 1,700 overweight or obese men and women participated in a program of weight loss, which included calorie restriction, 30 minutes a day of moderate exercise and keeping a food journal.

 

As always, visit http://johnthetrainer.wordpress.com for more.

If your Serious....

Reflection Agency chats with their trainer about the basics of fitness.

by johnthetrainer

1. No processed foods! They are bereft of nutrition (despite what the fortified vitamin list may say) and are processed so quickly by your body, you are left craving more because you have not truly been nourished. Hence, they undermine performance. White flour, white pasta, refined sugars, artificial coloring, trans fats (anything fried or containing hydrogenated oils), chemicals and anything you can’t pronounce in the ingredient list should be avoided. Think oatmeal versus Lucky Charms or grilled chicken versus fried or whole wheat pasta versus the crap at Olive Garden.

2. Drink a minimum of half your weight in ounces of water per day. If you weigh 180, drink 90 ounces a day.That’s right, 11 glasses of water. The water is essential to muscle growth and recovery and proper hydration.

3. Focus on clean foods. Once you get rid of the refined, white stuff, you are half way there. Organic foods (if possible), healthy fats (like those found in fish, nuts and olive oil), non-starchy vegetables (eat as much as you want), fruit, unrefined carbohydrates, and grilled, baked or broiled chicken, lean beef and fish are ideal.

4. Eat every 3-4 hours, including a protein-rich snack within 45 minutes of finishing a workout. Timing is key to gain the most benefit from the food you eat, especially because you need to recover for the next
workout.

Just the way you are

by johnthetrainer

No matter what the fickle number on your bathroom scale says today, if you are striving to eat better, exercise and reduce the stress in your life, you are making progress. Consider some of the benefits of exercise:
1. Adding muscle increases your metabolism and makes everyday tasks easier.
2. Exercise and a healthy diet reduces your risk for a variety of diseases, including heart disease and diabetes.
3. A good workout reduces stress.
4. Exercise helps you sleep better.
5. Your cholesterol levels will decrease.
So stop comparing yourself to anyone else, you are doing fine, just the way you are.

Good reads about good eats

Question to ask yourself  is do you want to be healthy and look good, well we at Reflection Agency find those who take pride in their body and health are happier and look great!

 Simply put, fitness trainer John Holley has does the research, its up to you to make it happen. 

We may have many chances and opportunities in life but we only have one body!

Walk into any bookstore and you will find a glut of books about exercise, diet and losing weight. Some are endorsed by celebrities, some are written by doctors and some are “the flavor of the month”. That is, a workout or diet no one will remember in four weeks. However, I’ve found three books, which advocate sensible eating, exercise and lifestyle as the way for lasting weight loss and truly good health.

 

Tosca Reno’s The Eat Clean Diet guides the reader through the whys and hows of eating clean. Complete with menu plans and recipes, it is a must for anyone who is confused about what true healthy eating is.

 

Dr. Asa Andrew wrote Empowering Your Health, which emphasizes getting away from the typical American diet of processed grains, fried foods and Sugar! Sugar! Sugar! Dr. Andrews addresses some of the biggest health challenges facing us today and shows how to “lifestyle” your way out of them with proper nutrition, exercise and stress reduction.

 

The best-known book on my list is The Abs Diet, by Men’s Health Magazine Editor-In-Chief, David Zinczenko. The Abs Diet is an easy-to-read guide to not only changing your appearance, but also to changing the way you eat and workout. Complete with a food guide and fat-burning workouts, this book lays out another effective way to improve your health.

 

want to learn more simple ways to stay fit, visit John The Trainer

 

Easy health & fitness tips~

 

 

Those of us at Reflection Agency strive to be healthy but do get overwhelmed, with John the Trainer he keeps it simple and easy for us, hope you enjoy these few tips. You can read more on John Holley's blog  http://johnthetrainer.wordpress.com

 

Why do we have to make everything so complicated? Losing weight really is simple, when you do the math. Burn more calories than you take in and you lose weight. Of course, everybody is different and factors such as age, exercise intensity, basal metabolic rate and what you eat DO factor into how fast you lose weight.
 
Yet, assuming a calorie is a calorie, here are the basics:

1. Lifting weights and other strength-training work builds muscle and increases the number of calories you use on a daily basis.

2. Eat! This may be the most misunderstood factor in losing weight, but you need to eat in order to lose weight. If you do not eat enough, your metabolism will slow down in order to maintain the fat (energy) stores. If you consider our bodies haven't changed much in the last 10,000 years, you will understand there wasn't food at every turn 2,000, 200 or even 100 years ago. Conserving fat was a life or death matter because you never knew when you would eat again.

3. When you eat, remember it's quality over quantity. Choose the least processed food you can find, so as to avoid the sodium, fat, sugar and how-do-you-pronounce-this-ingredient stuff found in manufactured foods. As a bonus, these "clean" foods give you true nutrition and won't leave you craving more an hour later. Think of whole grains, fruits, vegetables, lean meats, fish and legumes when you make your grocery list.

Moreover, consistent exercise and healthy eating will produce the results you are looking for in time.

Break on Through

John Holley

It is inevitable. Your magic number might be 15 or 20 or 37. Others reach 42 or even 55 before it happens. Then, despite the fact you can rattle off eight different ways to cook chicken breasts and you feel naked without your heart rate monitor, you can’t lose another pound. Desperate to carve off the next 10 pounds, you eat less or you throw your hands up and eat more while cursing your mom’s genetics and your thighs. What can you do to break on through your weight loss wall?

One of the most important things you can do is to begin your day with breakfast. Everyday. No exceptions. Ever. After 8 or more hours (read: a good night’s sleep) without food your body is ready to go into so-called starvation mode, if you don’t eat. This means your metabolism slows down to conserve energy and you burn fewer calories. Of course, a pop tart in your car doesn’t really count. You need the quality calories found in such breakfast staples as eggs, oatmeal, whole grain cereals and low-fat milk. The fiber and protein will keep you feeling full longer and provide your body with a metabolic jump start.

To keep your body burning calories consistently, have a snack mid-morning. Once your body processes the morning’s meal, you’ll start to feel hungry. Usually this happens about 3 hours after eating. This is the perfect time for a calcium-rich snack such as yogurt (watch the sugar!), low fat cheese or soy milk, if you don’t eat dairy. Calcium helps your body metabolize fat more efficiently and the calcium found in food, not supplements, works best.

You can add another fat burner at lunch by topping your salad, chicken or baked potato with salsa. A delicious and low-fat alternative to dressings and condiments, the chilies in medium and hot salsa aid in a temporary metabolism spike. Another benefit is the calorie savings you achieve with this simple substitution.

Another great substitute, for the mid-afternoon blahs in this case, is a 15-minute exercise break. You were going to take a break anyway to walk to the vending machine for a sugary pick-me-up, but keep walking this time. Short bursts of exercise throughout the day keep your metabolism up and will give you a no-crash energy boost no amount of sugar can match. If you’re really motivated, try dips or knee ups at your desk, or shut the door and go through a quick series of yoga poses.

If you’re not going straight to the gym after work, you may be tempted to have a drink or three to relax. If you are serious about losing weight, you may want to stop at one. Everyone has heard about the heart benefits from moderate drinking, but the key word is moderate. A glass of merlot may be good for your heart, but another one is not good for your waistline. This is because the moment you put alcohol into your body, your liver converts it into fuel for the body, instead of using your fat stores or whatever you may be noshing on.

Finally, get some sleep. When you don’t sleep enough, you don’t give your body enough time to repair itself from your workouts, which means you do not receive the full benefit. Specifically, you need a full night’s sleep to allow the growth hormone and appetite regulating hormones, leptin and ghrelin, to be released. When you don’t get enough sleep, you will experience more cravings and your body will more readily store the food you eat as fat. Your body interprets lack of sleep as stressful and stress slows your metabolism. Besides, you have another appointment at the gym tomorrow and you want to be well rested

 

 

 

    

 

You have Rights

 

 

John Holley,

 ACE CPT

 

You have the right to eat a large pepperoni pizza by yourself. You have the right to snack on jelly beans at your desk. You have the right to a third glass of wine with Friday night’s dinner. Of course, with rights come responsibilities, such as your responsibility for a 40-inch waist, an increased risk for diabetes, heart disease, high blood pressure and a feeling of lethargy no amount of coffee can overcome.

You also have the right to join the 19 percent of us who regularly engage in “high levels of physical activity,” according to the National Center of Health Statistics. (That’s defined as three intense 20-minute workouts per week.) If you, pardon the pun, exercise this right you have the right to enjoy all the benefits, which include reducing your risk for the aforementioned problems. You can also expect to make it up the stairs at home without being out of breath, work in the yard without feeling sore the next day and invest in a new (smaller) wardrobe.

So, why do 63 percent of us, according to the NCHS, never exercise?

The problem may be a lack of motivation. You may feel you don’t have enough time, or enough energy, or you may feel selfish for taking an hour away from work and family for yourself. Whatever your reason, here are strategies to break through the excuses and discover a healthier you.

Bet on yourself. Make a friendly bet with your best friend, your ultracompetitive brother or your husband about who can lose the most weight or break an eight-minute mile or workout for the most days in a row. Make the bet, set a definite time frame and let your competitiveness do the rest.

Play the numbers. Check your cholesterol, your blood pressure and your body fat. Set a goal date to lower your LDL cholesterol and raise you HDL cholesterol through an improved diet and regular exercise. Then, watch your blood pressure and body fat drop.

Make a deal. Make a deal with your significant other (or with yourself) to have one hour a day to yourself, provided you use the time to exercise. There should be no pressure to be a chauffeur, to clean the bathroom or to play with the kids, unless you are running around with them. Of course, you can return the favor.

Turn it up! Numerous studies have shown working out with fast-paced music helps you work harder and exercise longer. So, make a workout playlist on your ipod filled with your favorite songs. No one has to know about the Barry Manilow.

Plan on it. At the beginning of each week or month, schedule all of your workouts and cross them off as you complete each one. If you miss any, tack the workouts onto the next schedule. After all, exercise is as much a part of your life as any breakfast meeting, isn’t it?

Do pushups first. If you’re having trouble finishing your workouts, do the thing you like the least, first. Once you finish the pushups or squats or planks, you will know the hardest part is over and the workout may seem easier to finish.

Follow your passion. The prior tip notwithstanding, long-term exercisers do what they enjoy. If you hate the treadmill, ride a bike instead. If you dread the weight room, swim or take a sculpt class. The point is, you are more likely to reach your fitness goals if you consistently workout, and you will consistently workout if you are engaged in an activity you enjoy.

Just show up. What did Woody Allen say? Success is 90% showing up. No matter how fit you are, some days the hardest part is showing up for your workout. When you are having a bad day or you are sore from yesterday’s workout, get started on today’s workout and you will find you are able to cross another day off your schedule.

Ask a critic. Ask someone you know will be honest, which part of your body is the least attractive. Use their negative criticism to focus your workouts for the month. Then, ask again.

Find a mentor. Whether this person is a trainer or a ripped guy at the gym, don’t be afraid to ask for advice about how he or she got to the point they are now. Most people are flattered to be asked and are glad to share their secrets of success.

Now turn off the computer and go workout!

Interview with "John the Trainer"

This woman wants to be fit, but I can give you every excuse why I don't have time to work out.  It's not a time issue its a personal issue. I consider myself a fit woman of mature age and every time I think about going to the gym and seeing those adorable young girls in cute little outfits, I talk my self out of working out. Then I realize I need to have strong bones and need to work out. 

 We constantly hear it and we know it - "Your body is a temple." The Bible wasn't just speaking about your appearance.  It's speaking about being fit, eating right, taking pride with the vessel we  were provided with that empowers us with self esteem and self worth, to continually expand on taking care of ourselves. 

I finally broke down! John Holley is my personal yoga and fitness trainer! He is an inspiration on so many levels.  Yes, like many others, it takes someone to motivate me, teach me how to eat healthy and offer me positive words that let me know I am doing a good job.  He challenges me.  John is a trainer who has a way of  getting me to focus on my weak spots.  

He started out by asking me, "What is your goal?" Ofcourse, it was to wear an amazing backless dress over the holidays, so, I wanted my back to look fabulous.  He designed a simple program of yoga and weight lifting that fit by body.   That's what I love about John.  He designs workouts that caters to each one of his clients to help meet their goals.  

  So John the trainer, tell us what we want to know

About you:

Currently Living Nashville Tennessee

 Born- Bad Axe Michigan but I grew up in New Orleans, and consider that my home town

 Mac or PC -Currently a PC but I aspire to a Mac (I love my iPod!)

 American Express, Visa or debit - I use my Visa check card, but never credit

 Favorite’s

 Spot to work out- YMCA, I like the vibe of being around a lot of people

 Training Facility - LEAN Personal Training. LEAN is where I do most of my training and it has some of Nashville's best trainers

 Fashion Designer- Kenneth Cole

 Model and Talent Agency- Reflection Agency, Karol is the best

 Magazine - Dwell. It focuses on the contemporary Architecture designs I enjoy; clean, open and usable spaces incorporated into the surrounding environment.

 Food- Oatmeal. Sure its boring, but a little honey and milk and YUM!

 TV show I don't watch enough TV to have a favorite show

 Event - I enjoy going to concerts but there's not one event that stands out above another

 Quote- "This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of nature instead of a feverish, selfish little clod of ailments and grievances complaining that the world will not devote itself to make you happy"  George Bernard Show Man and Superman

We want to know

 What is your certification in training and yoga: Personal training certification by American council on Exercise, A member of National Sports Conditioning Association, Yogafit and NESTA Yoga Teacher Certifications

 What made you decide to become a personal trainer: I felt compelled to do so, Health and wellness have always been a passion of mine and I enjoy working with people

 Who is your inspiration:Anyone who changes their life, in any way, has my respect. The decision to do something different is important, but the action is inspirational

 Must have: Caffeine. When you get up as early as I do....

 Don’t like: rudeness and bigotry

 What kind of clients are you currently training: I have a wide variety of clients in age and ability. Everyone from ex-college athletes, to ballet dancers, to a 71 year old man who works out for an hour a day. Everyone is different, so no one workout or diet works for everyone

 Simple fitness tip for those who are just getting started;If you are just getting started, do one thing today to improve your health. Take a 30 minute walk, drink eight glasses of water or ask a trainer for advise about how to get in better shape

 Is there one simple yoga technique that can release stress: Breathe, Deep, Conscious breathing is probably the number one stress reduction tip I have

Personal trainer tip: is to strength train what I call the big four: Your legs, back, chest and core two to three times a week. One of more of these groups are involved in everything you do. By the way, your core is not just your "six pack" but includes your lower back, glutes and stomach muscles, so, whether you use weights, do yoga or Pilate's or swim, strengthening your muscles through weight bearing exercise is key

 What makes you different from any other trainer: My approach to personal training is wholistic. Real health is a combination of eating a healthy diet, exercising regularly and having a positive outlook on life

 What do you do when your not training: I dress up in a black leather outfit and fight crime. I'm Batman.

Interested in a personal trainer -   John Holley 615-260-0459    

Eating Out Without the Guilt

John Holley ACE

Time is a valuable commodity for all of us, and hitting the snooze button for the third time, too often seems more important than getting up in time to prepare a healthy lunch and snacks for the day. Maybe you skipped breakfast too, and by lunchtime you are starving. Or maybe you travel for work and eating at a restaurant is a better option than a gas station hot dog and soda. 

So, what can you order to stay on track for your weight loss and fitness goals, while impressing your trainer?

The first thing to remember is you are paying, so you call the shots. Don’t be shy about asking questions about how menu items are prepared. Ask questions such as, is it prepared with vegetable oil? Is it fried? Is the sauce made with butter?

Most restaurants are willing to broil instead of fry or put the sauce on the side if you make the request. Another huge calorie-saver and nutrition booster is asking for vegetables (prepared without butter) or a salad (with dressing on the side) with your entree, instead of fries.

What about other ways to enjoy eating out without the guilt? What are you hungry for? Order plain rice instead of fried with your boiled, steamed or lightly stir-fried entrée, and start with soup when eating Chinese. Tomato-based sauces and no cheese or white sauce is the way to go at Italian restaurants. If you’re grabbing a sandwich at the deli, start with whole wheat bread and get the turkey, lean ham or roast beef, or try a vegetarian sub. Also, don’t be shy about piling on the veggies and try the mustard, not the mayo.

If you’ve got a craving for Mexican, look for recipes with black beans, herbed tomato sauces or chicken and plain rice. Experiment with the many varieties of salsa and hold the sour cream, the cheese, and especially, the chips. At the All-American burgers and beer joint, try grilled chicken, turkey sandwiches and even the filet with your water, or - ok, ok – light beer.

Finally, going into any restaurant you know the portions sizes will be, well, disproportionate. Even if you ask all the right questions and get the broiled chicken breast with a plain baked potato and vegetables, what is delivered to the table could be double or triple real portion sizes. So, ask the server to intervene before what you ordered reaches the table, and put half of the meal in a to-go box.

Now tomorrow’s lunch is solved.