Notes From The Coaches Playbook

3 Years, 38 lbs and 6 Sizes Later

Posted June 8, 2015

“3 years, 38 lbs and 6 sizes later”  by Ebony Cooper 
In 2012, I gave birth to my daughter. I was 30 years old and completely unhappy with my health. My meals consisted of fried, processed and fast foods on a regular basis and physical activity wasn’t a factor at all. I realized that something ...

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Everybody has Their 'Crazy': A Client's Tale

Everybody Has Their “Crazy”
I still hate my 4am alarm and I am so sick of my own whining that begins at 5:03am and continues throughout my workouts!  I try to stop, but I always begin again-whining, renegotiating and trying to wiggle my way out of the workout.  Larry, unmoved or swayed by my tactics, continues to prescribe reps and workout activities.  Larry says, “Don’t worry. Everybody has their own ‘crazy’.”

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Pouting, Productivity and Protein: A Client's Tale

My second win was my morning cravings were dramatically decreased.  The eight ounces of homemade protein shake after my workout actually satisfied me better than a breakfast of two toaster waffles, bacon and eggs.  The shake gave my body the essentials immediately. 

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Support: A Client's Tale

I had 3 ½ hours of sleep and was about four minutes late for the workout, therefore skipped my half banana and orange juice to save time. I began my warm-up and I was unusually and exceptionally slow. 

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I Hate Tests: A Client's Tale

Posted January 19, 2015

I hate tests. This one feels like a pop-quiz.  Evaluation day-measuring body fat ratios, weights, mass indexes, calories burned, bathing suits, bubbles, the barbie doll blonde attendant and me.  After the quick exchanges of questions and clothing, my results were in... 
I hate tests. This one feels like a pop-quiz.  Evaluation day-measuring body fat ratios, weights, mass indexes, calories burned, bathing suits, bubbles, the barbie doll blonde attendant and me.  After the quick exchanges of questions and clothing, my results were in.... 

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Timing is Everything: A Client's Tale

Posted December 23, 2014

Timing is Everything
            Timing is everything.  Waking from my sleep, I check my alarm clock nearly every hour over four hours of sleep.  I was anxious and already dreading my 4:00am wake up that would allow me to make it to training for my 5:00 am session. I hit snooze twice and then started convincing myself that the neighbor’s wind chimes were clearly indicating to me that a tornado was headed in my direction.  I stared at the treetops from my comfortable warm bed.  They were not moving. I was lying to myself again. 

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Training Day: A Client's Tale

Posted December 23, 2014

Trainging Day 
The banshee scream of my alarm-5:30 am!  I am strong; I hit snooze. I can beat my alarm. I am smarter and stronger and enjoying my bed. Ten minutes later, the alarm didn’t let up. The screaming began again. I was determined to beat this menacing machine. I turned it completely off with some intention to get up and get ready for my training.

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The Meeting: A Client's Tale

Posted December 23, 2014

The Meeting 

My alarm began to banshee scream about 4:30am. I woke, showered and did a few yoga stretches.  Then I grabbed a banana and some orange juice on my way out the door. I arrived at No Limits gym at 5:47 am for a 6:00am meeting with Larry Jackson. I sat in the welcome area watching a few people engage in their 5am workout routines.  I seriously considered running out the door, rather than begin an exercise regimen. I hate to workout.

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The Appointment: A Client's Tale

I couldn’t sleep the night before.  The last time I looked at my clock, it was after 1:30am.  I had to be up at 4:30am. I had a 6:00am appointment.   I was depressed,  emotionally and physically.  I was anxious, bothered by daily routine, annoyed by current events and overall disappointed in my appearance. And to make matters worse, I was gaining weight quickly and couldn't fit many of my clothes. ...

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Meal Prep Mania

As fall is quickly approaching our hope has been to catch you while you are establishing a new rhythm now that summer trips are behind us and school is underway for either yourself or your family! One of the best ways to utilize your free time on the weekend is planning for your week! You've heard it before, "plan your work, and work your plan"! We do this with our finances, our exercise, even our careers, and family! Meal planning and preparation integrates all these and we hope we can engage you in a conversation about so really soon!

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To plan or not to plan....What's your Question?

Posted May 28, 2014

We've seen it before, but what are the nuts and bolts to meal planning? Ask a nutritionist how this can be individulized for your need! Set.... GO!

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Quarter mile challenge

Posted May 27, 2014

It probably hasn't been since high school that you've ran as fast as you can for a quarter of a mile! Give it a try and push yourself each day to getting a good time!!! 

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Becoming the best YOU!

Posted May 19, 2014

When working with the National Football League, I became accustomed to the convience of having a team of clincians and coachs around while working. The workout room, therapy rooms, fields where speed and agility took place, were strategically placed in the facilities to maximize on time whether an athlete was injured or 100 per cent. Corporate wellness reminds me of the same atomosphere. Minutes from where the work goes down is a facility designed to maxize the performance of its employees by maintaining their health. 

Much like professional athletes corporate wellness programs have a population of individuals who appreciate precise answers to meet their need with specificity. Our program REFINE at Valvoline has seen a lot of success but wanting to highlight a couple wins! 

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Waistline Challenge

Posted May 9, 2014

3rd Place winner lost 20 more pounds after having lost 60! The biggest change over the first 3 months of the year was her commitment to food journaling and making adjustments based off of awareness! 

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Train like an athlete???

Posted March 23, 2014

An athlete is one who has the ability to perform any form of physical activity. Start off your exercise program by challenging your mindset.  Start with mindset to win!

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Massage Therapy

Posted February 11, 2014

Massage Therapy has generally been accepted only as a luxury used for relaxation, but really can be beneficial aiding the recovery process for those who have really active lifestyles and would like to maintain them.

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Create a win....TODAY

Posted January 14, 2014

Individuals tend to decide to make resolutions based on how they feel not what they know. Creating wins come from consistent evaluation from self introspection along with the help of a coach!  Resolve to change through self-awareness today! Being put in postion to create a win starts with your understanding of your body and habits through consistent journaling and evaluation. Coaches help facilitate growth through helping you enhance your strengths while planning around your weaknesses getting you from point A to B. 

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You are what you eat- Financial Fat

Posted January 1, 2014

Its good to take some time in the course of one's year or even month to month to figure out where they can "trim the fat" from a financial stadpoint, diet, as well as your exercise programming. This workshop was created to help us understand how to use our most valued commodity: time. 


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Wearing the LIFT Shirt: An ongoing commitment to resolutions

Posted August 1, 2013

People get more satisfaction about posting on facebook they went to the gym moreso than putting in the work it takes to get the actual rewards for living a healthy life. 

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80/20 Rule: YOUR results are what YOU eat..... or don't eat!

Posted July 12, 2013

One of my most memorable questions by an engineer forced me to extract the particulars of the 80/20 rule as it relates to nutrition. While stretching one day and talking about something that she ate that wasn’t the best, I reminded her that her compliance to a great diet should be followed 80% of the time and 20% of her time during the week she should know that it’s okay to enjoy herself to which she replied, “Well, how many meals is that?” I stopped for a second and said, “I’ll figure that out and text you.”

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Drafting and Sleep

Posted June 18, 2013

Drafting or slipstreaming is a technique where two vehicles or other moving objects are caused to align in a close group reducing the overall effect of drag due to exploiting the lead object's slipstream. Especially when high speeds are involved, as in motor racing and cycling, drafting can significantly reduce the paceline's average energy expenditure required to maintain a certain speed and can also slightly reduce the energy expenditure of the lead vehicle or object.
While pursuing wellness, make sure you are standing in front of a person who is experiencing wellness! Practically, you may ask how do you know if this is the case for your coach. Here are a few tips.

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The irony of pain

Posted May 7, 2013

Believe it or not, when starting a wellness program or maintaining gains, one can experience discomfort in their bodies that tells them they shouldn't come in to workout. We are challenging this idea by offering mobility programming that helps rid one of aches and pain after examinating what could be causing it so that it can be controlled conservatively. 

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Reversing taste buds through awareness

Posted April 1, 2013

Behavior modification isn't a bad concept; behavior modification should be seen as a tool that helps create some awareness that could galvanize growth. 

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Prohibition is Over.....or.. is it??

Posted March 1, 2013

The team at LIFT Fitness and Wellness challenge it's clients to go without alcohol for the month of February. While modifying the behavior of alcohol consumption coaching other gains such as building muscle or weight loss becomes easier for a few reasons. Here are a few things alcohol can be doing to work against you:

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​Get a LIFT by being REGENerated!

Posted February 10, 2013

Everybody wants to get the most out of their workout, right? The more calories we burn the better off we are (for that day) in the grand scheme of increasing our performance, maintaining our physique, or burning fat more efficiently. “Regen” (short for regeneration) has been a tool integrated into workouts to maximize the aforementioned.  The thought of “slowing down” and planning active rest and recovery, even addressing past injuries isn’t the “sexiest” option when one is putting together a workout program. In our minds we like to equate “fast” as more beneficial. Whereas power (moving fast) tends to yield high results the thought behind working on mobility and flexibility can help our muscles become more prepared for high intensity training like high intensity boxing or functional training circuit classes. 

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