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