MERRY THE DAY AFTER CHRISTMAS, THE HOLIDAY & THE FEAST!

It's the day after 'THE' Holiday, Christmas & 'THE' Feast and there is still more to come!  This does not mean "it's the holidays  it's ok to eat more of this and eat more of that" and NOT exercise!!!  Yes, it's ok to enjoy BUT if you are going to do so be sure to EXERCISE!!!  This brings me to this:

How do 'you' guys feel about SKYPE training...

XOXO

I'm KCAB (BACK spelled backwards)!

GONE but it seems to be not forgotten- and I THANK YOU ALL for that from the bottom of my heart!!!  There have been many rumors floating around and all I'm going to say is that the truth always comes out in the end...

So it seems to be that the holidays are upon us and as I sit here I have the local news on and the reporter started with "I can't believe how cold it is."  I'm in CA- I can only imagine how cold it is elsewhere.  BUT this is no excuse to sit and droop- it's even more reason to rise and BUST A LUNG.  If you say "I don't have time" I'm going to make time for you right now:

10 min. on a treadmill your max. incline at a brisk walking pace
3 sets of 10 bicep curls (medium weight)
3 sets of tricep dips (medium weight)
30 sec. of holding a squat 3 times
THE END

It's something and most of all when it's over you will not feel good- you will feel GREAT!!!

HAPPY HOLIDAYS everyone and I look forward to hearing from ALL of YOU!!!

JMT training hike with Wendy Shugar

In 4 weeks it's going to happen- all the training that Shugar has been doing is going to payoff- her dream will become a reality and today was yet another step closer to me realizing that holy BLANKETY BLANK BLANK I am truly apart of it!!!  


Today was my first training hike with Shugar- we hiked part of Backbone (left trail head facing trail while standing in parking lot).  We did 7.25 miles with 30lb. packs in 3 hours with barely any rest- I was leading and it was a training hike- do you really think that I was going to let Shugar rest?!?!? 


And to think that 7-1/2 months ago Shugar was a guest at BLR and day one couldn't even bend over to tie her own shoes...


Just goes to show that if you get rid of the excuses, take control of you & actually 'show up' you can do ANYTHING!!!


Love,
Trainer Tonia

The John Muir Trail aka the JMT

It's completely and totally official- it has been for awhile but I suppose I just really and truly haven't looked it in the eye as I am now.  I am referring to hiking the John Muir Trail (JMT).
I'm not exactly sure how it started but I'm in.  


A past guest from January, Wendy Shugar, is the one who decided to tackle the JMT after a conversation with TJ.  I wasn't there for the conversation however, from what I understand it went something like this:


Monday morning getting ready to hike, Wendy (most refer to Wendy as Shugar) couldn't bend over to tie her shoes- TJ was there to assist her and Shugar said something to the affect of "my dream is to hike the JMT when I'm 50 and I can't even tie my own shoes."  TJ asked her what is she waiting for (Shugar just turned 45) and that sparked a fire.  


After Shugar left BLR she contacted me to train her 3 days a week and for TJ to "trail train" her on weekends.  TJ & I didn't realize that Shugar would be asking us to tackle the JMT with her.  Fast forward to today- In 5 weeks we will be setting foot on the JMT.  Mine and TJ's part will be as follows:


August 12th Shugar, her 15yr. old son and myself leave for Yosemite- August 14th we hit the trail and hike approximately 100 miles.


August 25th we rendezvous with TJ and she resumes the trail with Shugar and her son and hike approximately 100 miles and I return home.


September 7th I return to the JMT and meet up with Team Shugar so we can all Summit Mt. Whitney together- Mt. Whitney is the highest peak in the continental US at 14,496 feet.


September 9th we return home.


I am truly amazed that I was chosen to be apart of this amazing woman's dream / journey!!!


To learn more about all of the above and to follow the dream and to see that everyone and anyone can do ANYTHING- follow Shugar's blog:


https://www.facebook.com/groups/335746939830391/

Saying good bye at BLR leads to fresh starts and NEW hello's!

Guest's that come to BLR typically say that the week is going to be so difficult and that they are scared, nervous and are ready to go home on day 1.  Well, p.s. weeks later guests have done fitness things that they never thought possible (yesterday I had a guest RUNNING who has never really ran before and now they were running the loop around the property which includes a very steep hill) and then when it's time to say goodbye guests are more or less crying that they do NOT want to go home!  Funny how things work.

But reality does set in and guests have to go home.  However, guests are going home a new person- stronger in many ways- faster- confident- lighter and with clothes falling off!  So this is where the new hello's begin.  One says hello to someone that they have known for awhile and that person doesn't even know who is saying hello to them.  Reason being because now YOU are projecting so much AWESOME SHIT!!!  Use this, go with it and do things at home that you've always wanted to do but were to afraid to do and make changes- changes that put YOU in control.  You know what to do- you have proved that you can do it- so now do it.

Love,

your trainer Tonia

xo

Cant think of a title

So I was thinking of what to write for this post... And I'm not quite sure what to write.  This is a blog for people that are making changes in their lives and to hopefully maintain a new and healthy lifestyle.  If that's the case- than get off of the computer or however you are viewing this and go 
BUST A LUNG!!!


Love, 
your trainer, Tonia

Calories

One learns so much when they are at BLR and sometimes when you get home it's like shell shock.  What do I eat?  What should I not eat?  When do I exercise?  How do I exercise?  OY- I just got tired typing all of that!!!


Sometimes the simplest things can be the most challenging things.  But let's try to break it down so perhaps we can check in and maybe make that thing a manageable thing.


Calories:
weight loss more or less works like this- calories in vs. calories out (factor in your RMR- resting metabolic rate- for calories out).  If you are eating 2,000 calories a day and burning 300 calories in a work out and your RMR is 1,500 - guess what!?  You are NOT going to lose weight :(   BUT if your knock the shit out it during your workout and stay off of your phone and burn 500ish calories and eat roughly 1,600 calories- guess what- You ARE going to lose weight :) YIPPPEEEEEEE!!!


SOOOOO- What should 'I' do for a workout???  Here is something to play with:


5min max speed on cardio machine
5min max incline on cardio machine


12 reps of weights - during the 'rest' time go for 25 crunches
REPEAT THE ABOVE 4 TIMES- AND GUESS WHAT- YOU'VE JUST DONE 100 CRUNCHES!!!


You can do all of the above in just about 20min.  How do I know? Because I proved it yesterday during morning gym with guests that didn't hike and we NAILED IT!!!


GO GET 'EM AND KNOCK THE BLANKETY BLANK BLANK OUT OF IT!!!


LOVE,
your trainer Tonia

NEW WEEK...

IT'S MONDAY- NOTHING MUCH TO SAY EXCEPT FOR GET RID OF THE BS AND DO SOMETHING!!!

Love,
your trainer Tonia
xo

Just a Blog

How did summer arrive so quickly?  What to do now that summer is here- well, if you listen to mainstream media and all the advertising you have to be in a bathing suit and daisy duke shorts.  This is what I think about that - BLANKETY BLANK OFF.  
Summer can be a lot of fun but there can also be a lot of pressure to be dressed how I mentioned above.  I consider myself to be fit however, I'm a big girl and I would NEVER even think of being dressed in daisy duke shorts- FUCK THAT!!!


Now it's not just peers pressuring one to be a certain way it's all seasons!  I love summer- but hell no am I going let mainstream advertising tell me how to dress.  Yes, I do like being in shorts but shorts that are right for me and that I'm comfortable in.  After all if one is dressed comfortably than one is able to own a room.


So now here's how I let summer work for me:


Fresh and natural vitamin D and exercise!  Whatever you do- do it outside!!!  PERIOD!!!


Love, 
your trainer Tonia

IT'S WEDNESDAY- AGAIN...

YES, It is Wednesday- again, but at least it's the LAST Wednesday of the week!!!  Things get tough- life- I suppose that encompasses everything!  My Wednesday started out tough but I've already done something to make it better and to make me feel better.  Any clue as to what it is...???  EXERCISE!  Funny thing about exercise- it gets the circulation going at 100% which in turns gets the body working at it's maximum which in yet another turn releases the HAPPY chemicals in the brain to turn that frown upside down!!!  Another great thing to do after exercise is to do something that makes you feel good- within reason of course-  One of my fave things to do is to hang out at Starbucks (which is where I am now writing this post) and enjoy the scenery-  people watching is awesome and interesting wrapped all into one!


So whatever IT is- do something about it to tackle the IT.


Love, 
your trainer Tonia
xo

HAPPY MOTHER'S DAY

HAPPY MOTHER'S DAY TO ALL THE MOM'S OUT THERE!


Now that that is out of the way- get ready for tomorrow- it's a new week- time to get THIS...


Love,
your trainer Tonia

PART OF ME

PART OF ME by Katy Perry with comments by Trainer Tonia~


OH BOY... Those of you that have had my mountain class you know how I start it... 
"I'm not going to lie to you- it's Wednesday and it's the hardest day of the week and we are about to begin mountain class which is the hardest class.  BUT let's not succome to Wednesday- let's own IT and let's do it together!"


So to continue with my blunt honesty, this blog is about me that I would like to share with you- it's about life and relationships- and the other day I was in my car and the song PART OF ME by Katy Perry came on and my response was WOW.  So than I put my ipod on and listened to the song again and again.  The words are hers but the emotions are universal.  Read the words and than listen to the song:

Days like this I want to drive away
Pack my bags and watch your shadow fade
You chewed me up and spit me out
Like I was poison in your mouth
You took my light, you drained me down
But that was then and this is now
Now look at me

[Chorus:]
This is the part of me
That you’re never gonna ever take away from me, no
This is the part of me
That you’re never gonna ever take away from me, no
Throw your sticks and your stones, throw your bombs and your blows
But you’re not gonna break my soul
This is the part of me
That you’re never gonna ever take away from me, no

I just wanna throw my phone away
Find out who is really there for me
You ripped me off, your love was cheap
Was always tearing at the seams
I fell deep, you let me down
But that was then and this is now
Now look at me

[Chorus]

Now look at me I’m sparkling
A firework, a dancing flame
You won't ever put me out again
I’m glowin’, oh whoa
So you can keep the diamond ring
I never liked it anyway
["Complete Confection" version of a song says: "It don't mean nothing anyway"]
In fact you can keep everything yeah, yeah
Except for me

[Chorus]

This is the part of me
No
Away from me
No
This is the part of me, me, me, me, me, me, me, me...
No
Throw your sticks and your stones, throw your bombs and your blows
But you’re not gonna break my soul
This is the part of me
That you’re never gonna ever take away from me, no

Now that you've read the words and have listened to the song- get out and bust a lung and own the day.  It's up to you, me & US to do this- we have the power to make positive changes in our lives- not them!


to all current guest- on Monday May 7th. I will play PART OF ME at least once in every class- when I do I want to hear a WE GOT THIS GRL!!!


Love,
your Trainer Tonia

WEDNESDAY IS OVER!!!

THE HARDEST DAY OF THE WEEK IS OVER!!!  We've made it- hopefully have owned IT!!!


So now let's get ready for Thursday followed by a weekend of VO2 max which of course means busting a lung!!!


Sleep well everyone, Thursday is upon US!!!


Love,
your trainer Tonia

IT'S A NEW WEEK...

It's a new week which means a fresh start.  Weekends can be great but they can also be lousy- people can be great and they can also be all talk- whatever the case- one of the above or all of the above- do something for your BODY today to get the empowering feeling to own the week.  Once the week is owned- than than plan for an AWESOME weekend.


READY
SET 
GO
BUST A LUNG AND
KNOCK THE BLANKETY BLANK BLANK OUT OF IT!!!


Love, 
your trainer Tonia
xo

DO SOMETHING FANTASTIC TODAY!

Most of you know I live in Calabasas- it's a wealthy community where sometimes people show and show too much.  If you are visiting LA and want to see celebrities and head to Beverly Hills you are wasting your time.  My starbucks is celebrity haven- Trainer Bob- Dwight from the Office- Nicki Stixx (sp?) tons of retired pro ballers- etc- you get the idea.  Calabasas / Agoura - the neighboring city have a small town feel for LA.  I still feel safe enough to leave my car unlocked- leave my phone on the table and go outside- everyone seems to know everyone well enough to say "hi- how was your weekend" and so on.  I use my starbucks as my 'base' for when I run- I have several routes that I run and along these runs I see Mark at every turn- and always at my bux.  Mark is a homeless guy.  Very polite, very quiet and I can't help but wonder what happened to him.  Before I started to write this post I was on my computer and Mark was sitting quietly minding his own business- not begging- nothing.  Instead of asking him what happened I asked him if he would like anything to eat and drink.  Mark walked with me to the counter and ordered a coffee drink and a pastry- of course I also told him to get a fruit cup.  My friend next to me said "you made his day."  I replied "no- the act made my day."


DO SOMETHING FANTASTIC TODAY- NO MATTER HOW SMALL IT IS.


Love, 
your trainer Tonia
xo

BLANKETY BLANK BLANK WEDNESDAY...

BUT AT LEAST IT'S THE LAST WEDNESDAY OF THE WEEK!!!


So how are you going to kick this Wednesday in it's blankety blank blank...???


Don't just think of doing something- ACTUALLY DO IT!!!


Love,
your trainer Tonia

3...2...1

I'M BAAACCCKKKK!!!


Oh my- where to start- it's been nearly two months to the day since my last blog.  Why?  I suppose because sometimes one can only write so much?  Perhaps not.  I suppose because sometimes one can only 'give' so much?  Maybe closer.  I suppose because...


Everyone has their struggles- their challenges- their WTF's.  Including myself believe it or not I am human!


Close to everyday guests both current and past tell me that I've literally have saved their lives.  That I have a gift of reaching out and connecting- that they were giving themselves one last shot and if BLR didn't work for them IT was over- but than they met me and contribute their 'new life' to me.  It blows me away that I'm seen this way- it's actually pretty amazing however, I just do what I do because I love doing it.  


So now back to everything else.  All is status quo- I have my health, friends and most importantly a job that I love!  I just ran another half marathon yesterday and along the route I saw a repeat guest in the opposite direction participating in the 5K- what's amazing about this is that this guest has trouble with their heart and running for more that a few minutes. Turns out the guest completed the run and posted on my FB wall something to the effect they could not have done it without me believing in them and my coaching- now that's a great feeling.


Until next time everyone- keep busting that lung and knocking the blankety blank blank out of EVERTHING!


Love,
your trainer TONIA
xo

HOLY BLANKETY BLANK BLANK...BLANK BLANK!!!

I HAVEN'T POSTED IN HOW LONG???  OOOPPPSSS...  :(  My mom always did say to me "leave with them wanting more!"  So I guess now 'you' want A LOT...!?!?

Where to begin...at the end?  Well, hopefully there is never an end just always an educational journey. 

First, I would like to start off why I haven't posted in awhile.  LIFE.  Busy moving, working a lot ( :) ) and everything else that gets stuck in the middle. 

Next, I hope that in my abscence 'you' have been still able to bust a lung and have still been knocking the blankety blank blank out of IT!  If you haven't try this:

Inside a gym:
     cardio full blast for 3min.
     heavy weights 2 sets- 1min. each
     cardio steepest incline for 3min.
     medium weights 3 sets- 45 seconds each
     cardio full sprint for 2 min.
     light weights 3 sets 1min. each
     cardio 2min. cool down


Finally, NEVER GIVE UP & KEEP ON BELIEVING!!!  WE GOT THIS!!!

Love your trainer,
Tonia

UNTITLED

WOW! What a wham bam week! 0-90 in the blink of an eye and it's not quite over!  And the best part about all of it- I LOVE IT!!! I love every single quirk, every single complaint, every single tear and most of all- I love every single ounce of sweat that comes out of all the guests- THANK YOU!

So to express my gratitude I offer you the following:

If on a treadmill- 

     90 seconds as much as hard as you can

     90 seconds baseline

     repeat this 8 times and then a very brisk walking pace 

     for 30 minutes.

If on a road / field-

     20 yard sprint - walk back to start

     repeat this 10 times and then a very brisk walking pace

     for 15 minutes.

Have a lovely and smashing weekend!

Love your trainer,

Tonia

Why I do what I do~

Recently a lot of guests have been asking me if I get bored with my job and my reply to them is "look around you, how can anyone get bored with a job like this."  The look around you part refers to of course the obvious- the setting of BLR and and the people that fill the BLR.  Everyone is different.  Everyone has a different story. Everyone has a different challenge.  Everyone brings something different to the BLR.  How can anyone get bored with that.  Yes, the classes are the same but every Monday I meet new people and that's what makes my job different everyday- not boring!


I'm also asked how did I come upon the BLR.  The answer is an old client use to work near Calamigos Ranch and passed along the information about what was happening there.  I submitted my resume but missed the boat as the BLR had just hired everyone for their opening.  I kept pursuing the job and eventually a hiking position opened up which I took under the premise that when a training position opened I would be able to move into it.  So a year later, here I am loving every second of busting every single one of your lungs!!!


Now, let's get down to business... busting your lungs!
If you're running out of ideas as to what to do and how to do it think about doing the following.


Does your gym offer classes such as spinning, dance anything?  If it does, try one of the classes to get your body moving in different ways.  Yes, I said spinning and yes I know that some of you fear spinning due to weight and "everyone in class are small." My response to that- BLANKETY BLANK BLANK them!!!  If anyone looks at you oddly kill them with this "hey bitch, I'm here and doing it- what's your story?" 


Now get out there and get your body moving and bust a lung!!!


Love your trainer,
Tonia

NEW...

First and foremost, I do apologize for such a long departure to my weekly posts.  I wish I could say that the reason was due to me dropping in on my snowboard on a massive amount of powder at an exotic ski resort- but sadly I can't say that.  I was just being a lazy human over the holidays.  BUT- I'm here now so let's get ready to bust a lung!


I gave this post a title of NEW as it is the New Year and with that comes a lot of NEW.  "I'm going to get a new gym membership", "I'm going to get new exercise shoes so I can exercise", "I'm going to create a new routine."  So as your loving trainer I'm now telling you to stop the crap and actually follow through on all of your NEW 'stuff.'


Chances are that if you are reading this you are either a past guest or current guest at the BLR which means you have invested A LOT of money, time and vulnerability to make positive changes in your life.  So unless you enjoy pissing away positive investments stick to the plan.  Yes, I know it's hard but it is possible.  Remember what I say in class "to succeed is difficult - quitting is easy."  If one is successful in business you can be successful in health.  Use the principles that you applied to build a healthy checking account to exercise.  I'll break it down for you here:


     *you take that extra call at the end of the day as it may turn into a lucrative client =  you wake up 30min. earlier and walk for 30min.  By doing the latter you will jump start your circulation and soon you will be craving more EXERCISE.


    *your clients are gone for lunch but you usually stay at the office just in case = you too be gone for lunch- take 45min. 5min. to change into 'sweat' clothes, 30min. to sweat around the building and than 10min. to quickly freshen up.  By doing the latter you will jump start your circulation and soon you will be craving more EXERCISE.


So now that you've sat around for the last 10min. reading my blog get out there and bust a lung!!!  Not sure what to do- than do this:


Cardio machine for 45min. with 5min. max 5min. easy to moderate- repeat.


Love your trainer,
Tonia