Meet The Wilson Family

Hey there everyone!  Have you had a chance to see the article that Images AZ did on us in October?  We were thrilled and honored to be the featured family for that month.  Just in case you missed it, here is a link to the article  Meet The Wilson Family.  We would love to know what you think!

Time to Celebrate

Often when we start a fitness and nutrition program, we have a set goal in mind.  And more likely than not, that goal is a new weight we'd like to be.  Maybe you've talked with your trainer, and came up with a goal that's both appealing, and frightening.  One that will is attainable, but will require commitment and work.  Great!  Off you go!

Depending on what your goal is, and the time it will take to achieve, the finish line may seem so far off in the distance.  And that's ok...you've got your trainer to help you out, maybe you've got friends/family on the journey with you, and you're ready to take it on.  'Eye on the prize', right? But you do know that the goal sitting far off at the end of the journey isn't the only victory?

When we work toward a fitness goal it is easy to start strong, but lose steam, as it is slow process.  Maybe losing 30 pounds doesn't sound so bad, but if you're losing at a pace of 2 pounds a week, then it seems like a snail's pace to the finish line, right?  It's going to take some time to get there.  As it should.  So...how do we keep ourselves from going from the mindset of 'I think I can' to 'I can't' or 'It's taking too long'?  

One thing that helps is setting smaller goals along the way.  Let's take that same scenario.  Your goal is to lose 30 lbs, and you start losing 2 lb per week.  Why wait until the end goal to celebrate.  You will keep you spirits and motivation up if you celebrate the 2 lb losses.  Maybe you don't have to celebrate every week, but certainly pat yourself on the back along the way.  And try not to quantify everything into numbers.  Yes, we can measure our weight loss by the number on the scale.  But how about those pants that now require a belt?  Or making better food choices without feeling like it's a sacrifice.  Or - and we all love this one - when someone you know asks you 'did you lose weight?'

Those are all reasons to celebrate.  Heck, sometimes I celebrate getting through one of Ty's workouts, lol.  And please know that 'celebrate' can mean whatever is appropriate for you.  Maybe buying some smaller pants, trying some new healthy recipes, or just knowing deep down that you've accomplished something.  Whatever will make you feel good about yourself - and whatever will keep you on that path to success.  

~ Bonnie

New Location!

Hey everyone!  It's been a while since our last post, as we have been busy, but we're back on track now.  Have you heard the news?  Custom Symmetry has moved into our very own, permanent location.  All of the amazing one-on-one training you know and love (ok, sometimes you might not love it when you're here, but you're always glad after, right?), but now in a much larger space, just for us.  If you haven't had a chance to see it yet, we would love to set up an appointment for you to check us out.  You can find our contact information at the end of this post.

About our new space...we love that we now have more room to move around.  Ty was able to move in a lot more equipment, adding even more variety to workouts.  He spent many, many hours laboring before we opened - cleaning, painting, organizing.  And it looks great!  Want a sneak peek?  Take a look:

What do you think of the colors?  We are really digging the red and grey.  And there is room for everything!  And that is only the back part of our space!  You really have to come see it in person.  Know what?  Now is a perfect time to set up an appointment to meet with us.  As always, our commitment is to work with our clients and support them in meeting their fitness and health goals.  How do we do it?  We have truly individualized personal training, and work with you to develop eating plans designed around your needs, tastes and schedule. Come see for yourself. 

We can be reached at trainmety@gmail.com or by calling (602)469-6160.  We would love to hear from you!

~ Bonnie
 

Challenges

       Along with New Year's resolutions of attaining healthy minds and bodies from individuals, this is also the time of year group trainers and gyms lay down the gauntlet of the 30-60 (fill in your number here) day "challenges". So for the next "x" amount of days you are tasked with the goal of losing more pounds and inches then your cohorts. There is so much wrong with this mentality that it truly is hard to find a place to start. 

Let's start with the premise and it's misguided direction. It's been said that  "money easily gained is money easily lost". Same goes for just about anything in any order. Fat and inches easily lost through misguided means, will be just as easily be found and it usually it comes back with a vengeance, and friends. So for let's say 30 days you will starve yourself and work really hard. You will dedicate every waking minute to achieving the winning numbers. Well if you can do this now what was stoping you before? What will you do on day 31??? What will motivate you to wake up at 5 and get to the gym first thing? How will you find the false hyped discipline to avoid those "bad" empty carb drenched calories? What ever will be your goal once you hit the elusive magic pounds goal, where do you go from there?

I'll tell you where you go from winning the challenge. The thing is I don't even need to tell you where you go. You know. You've probably done this damn challenge a half dozen times and every time you finish you say the same thing. Not this time, this time I will keep the weight off. I'll stay slim, I won't blow back up like a puffer fish. And low and behold where are you 3 months later, wondering when the next challenge will start. Cause that will be the one that takes, the one that holds all that weight off, the one that keeps you skinny.

"Working out should be fun, it should invigorate you and cause you to love the soreness that follows."

Listen it's not entirely your fault. You pay your money and you hope that your trainer knows what they are doing. But you also aren't getting off scott free here either. You are both to blame for this. Your trainer should take the time to honestly assess what they do to their clients, and realize that challenges create unsustainable habits that lead to disappointment and failure. But maybe they realize this just fine and bank on your apathy and reliance on them for return business. Who knows? And You, who are reading this on that handy little tool of a computer are also at fault. That fancy Facebooking, movie playing, music downloading  tech device also hooks up to this amazing thing called the internet. And that my friends is a game changer. The internet contains millions of places to find advice on health and fitness and achieving a look. Use these as a place to check and counter balance what you hear and read. I'll give you a hint too, look to the places and people not trying to sell you something or make a living off advice. Listen to the info, read it and then check it and heres an idea, apply common sense to it. If your challenge director tells you that fasted cardio and 800 calories a day for 30 days will get you the winning body. Take a step into the future. Does fasted cardio and 800 calories a day sound like a plan for the next 335 days? Or does it sound like a plan to rack up a hefty ER bill? An eating disorder and probably a huge disdain for working out.

Working out should be fun, it should invigorate you and cause you to love the soreness that follows. Listen to the people like Rich Piana who say work your ass off and eat lots. Or former Mrs Olympia Figure competitor Erin Stern who says eat as much as possible without putting on fat to be healthy and achieve a look. And I'm not saying that calorie depravation isn't a useful tool, but it's a tool that has to be used properly not abused. Look up these people and so many more on Facebook and Youtube and Instagram and read and listen, these people can give you ideas to help you in the long haul, not the sprint that is the challenge. Figure out what these professionals are doing and how some of them like Monica Brant have achieved an amazing look and health for 20 plus years. Big clue it wasn't challenges for 30 days a pop.

At the end of the day It's your health, it's your body take control of it and realize it has to last you the rest of your life. And that's exactly how long you should be working on your health and your look. Take care and train hard.

- Ty

What's for Dinner?

I spend lots of time (probably too much) looking at recipes in my cookbooks, and online.  I'm always searching for the perfect meal - tasty and healthy.  I don't always succeed at that. Sometimes the food is more healthy/less tasty...sometimes the opposite.  But, I've definitely found plenty of foods that I can feed my family and feel good about it.  We don't eat 100% 'clean', but we come close.  I rarely have processed/boxed/frozen/etc foods on the dinner table (or in my house for that matter).  My meat is almost always organic, but only some of the vegetables are.  For me, it's a matter of picking and choosing what I can buy organic based on budget.

If you're looking to feed your family a little (or a lot) healthier, here's a list of ideas for dinnertime foods that you might try.  I'm not including the recipes - most of these foods are pretty basic - BUT, if there are any you would like the recipe for, or have questions about, leave a comment below.  I'm happy to help.  Feel free to also share what you find works for you:)  

Proteins

Chicken - boneless, skinless breasts or tenderloins (grilled or baked with a variety of spices)

Beef - ground (made into meatballs, meatloaf, tacos, etc)

Beef - steaks (grilled - always a crowd pleaser)

Fish - grilled or baked in the oven

Pork - tenderloin

Veggies 

Cauliflower - oven roasted

Broccoli - steamed or oven roasted

Carrots - steamed or oven roasted

Green Beans - steamed
Asparagus - oven roasted
Zucchini/Squash - oven roasted

Potatoes (sweet, red or white) - baked, oven roasted

Salad - this one I'm careful with.  After years of the kids dousing theirs with ranch dressing, I no longer buy ranch.  They use vinagrettes.  And I put tons of veggies in separate bowls for the salad. It leaves more dishes to clean, but I find the kids pile more on this way. When It's all in a bowl, the cut up veggies tend to fall to the bottom.

Other Sides

Rice - whole grain

Couscous

Quinoa

That's much of it - what we eat over the course of a week.  I mix and match in all different ways.  Often I make 2 veggie sides and no grain.  And there are other things we'll have sometimes.  But really, this is my go-to list of dinner items in my memory bank.  Now, I've made enough of these foods that I don't really need to use recipes, but I still look from time to time to spice things up, and add new flavors.  And yes, on occasion (rarely) we have a pasta dish.  It's not about all or nothing in my house.  I strive for balance, which for me means that the majority of what we eat is clean, and once in a while we indulge in richer meals. Start small.  Pick one or two new vegetables to try this week.  You might find that you're eating a lot of the same things at first, but you can expand on it as you find comfortable.  

The nice thing about eating this way most of the time, is that you don't have to stress or feel guilt if you indulge one night here and there.  And if this becomes your habit, you will probably find that you make healthier choices when you go out to eat.  As for the kids - they'll get used to it.  You've heard me say that there were complaints when I first changed over to healthier eating. But that has stopped.  They really don't complain about not having fast food, soda or sweets.  In fact, my 'picky eater' tonight voluntarily took seconds of cauliflower.  I kid you not.  If that can happen in this house, I'm certain your pickiest eater will do just find if you add healthier food to your menus. 

~ Bonnie

Stop Trying to Please Everyone

I admit it...I'm a people pleaser.  Especially when it comes to my family.  Always trying to make sure they are happy, have what they need, and are well taken care of.  Which sounds great, right?  I suppose it is, to an extent.  But when the people-pleasing gets in the way of what's best for them, maybe it's time to stop worrying about everyone's happiness.  And really, we are all ultimately responsible for our own happiness.  Yep, even the kiddos.

I struggled with this a bit when it came to fitness.  I was doing workouts, and wanted my husband and kids to exercise as well.  I mean, the kids in general are pretty active, but I wanted them to really learn how to use and build their muscles (no, I'm not talking bulging muscles....I'm talking strength).  I wanted them to like working out.  I wanted them to want to work out.  Just like me...well, that's something I tell myself, and I do like it sometimes, lol.

So I started scheduling family workouts with my Ty.  How did it go over?  No tears were shed, but a lot of grunts and groans.  I'm sure my husband swore at me under his breath. Both before, during, and after the workout.  Admittedly, we all felt better after we went.  I enjoyed working out with them more than any workout I've done on my own.  And working out with my husband pushed me a little. The little competitive part of my brain wanted to make sure I at least matched what he did, if not out-lift him.  And knowing that I was setting the example for my kids was huge.  Sure, they knew I worked out before.  But there was something about knowing they were watching.  I couldn't give up, I couldn't not go.

How do they like it now?  Well, we're fitter as a family, and their health along with my own is insanely important to me. But do they love it, you ask? Nope. They still groan.  They still roll their eyes, and yes, they still ask if they have to go.  And the answer is always yes.   There's no excitement for them, no fun in going - well, except for my daughter - she's always asking when we can go.  But for the rest of them, they aren't happy about going.  And that's ok.  It's not my job to make them happy.

~ Bonnie

Corporate Gym vs. Locally Owned Small Gym

Choosing a gym is a far bigger choice than most realize. This choice will ultimately decide your fitness experience before you've wrapped your hand around a single weight. The institution you choose must have all the equipment you're looking for, the right price, and most of all the right environment. What are you looking to achieve?

You want muscle, you want to lose some fat, where should you go? If you have a driven dedicated mind focused on the goal at hand you can achieve this any where. Really anywhere, but if you tend to lose focus, converse, text between sets, take selfies, post about your really hard workout on Facebook, or generally figure out how to make things easier on yourself, you probably need and environment that motivates and drives you to push past failure. An ecosystem that makes you feel accountable to work hard. Where do you go? 

Corporate gyms are easily accessible and usually very conveniently located. They usually offer decent monthly rates, have on site corporate personal training services, and lots of pampering amenities. You'll find modern equipment that is usually well maintained, lots of cardio pieces with a straight line of sight to whatever T.V. channel you prefer...sports, finance, entertainment, news. Group training classes to fit your busy schedule, a clean facility with a juice bar and maybe an attached salon. Along with these perks you may find that there is a frowned upon style of lifting, or attire that isn't allowed, or maybe a soft playing top forty playlist set to help you sleep rather than go beast mode. Maybe you find a sign that says please don't drop weights, or please don't deadlift and for Pete's Sake please don't grunt. Now there are days I don't make a peep while lifting, and I place my weights down gently. There are also days I make some noise and throw down some plates. I need the ability to do both. 

Now, I've been in a corporate franchised gym and been asked not to "bend the bar" because I was deadlifting. The owner felt it was to loud and out of control when it touched the floor. Now in my defense, my wife was with me and even she was taken back by the owners request. I was under control and the weights were hardly touching the ground but it was 315 lbs and it made some noise. Metal plates clanking together makes noise. By the way, it was a short bar and impossible to bend. I explained my position a little later and it was ok. This was before I had even heard of the no deadlift rule that one "gym" prides itself on.

It saddens me to see that same corporate "gym" priding itself on being a judgement free zone, and yet it discriminates against anybody they feel is a "lunk" or has a look that's too much. It's fascinating to see a "gym" excluding the very look that most of their consumers wish to achieve because the "gym" stereotypes the perceived behavior to be intimidating. I'm not saying that knuckle heads don't exist at some gyms, but the fact is no local gym tells heavy out of shape people they have no business in their facility because of the way they look. I belong to four different gyms including Metroflex of Phoenix, a gym with a very hardcore reputation even among hardcore gyms. And I can tell you that there are lifters of all sorts of shapes and sizes and fitness levels in there everyday. And they are all welcome. 

One last thought on corporate gyms - they want you not to show up. The ultimate goal of a corporate gym is to get you to agree to pay what you see as a nominal monthly fee and not show up. They hope that you pay, and see that as your penance, and keep paying for the hope of getting in there soon when your life slows down a little. FYI life never slows down.  But your apathy saves wear and tear on their equipment. 

Now, local gyms usually don't have the state of the art equipment. Because it's local owned there is probably only one, possibly two locations. There probably isn't an onsite massage therapist. You probably can't get the kelp-kale-raspberry shake at the juice bar. It may not be the cleanest facility. If something breaks down it may be down for a while. It may be a little crowded in it's floor plan. But what you'll find more often than not, is a room with an electric buzz. A palpable pulse that picks you up. Loud, heavy, hard music that is interrupted with the occasional smash of large poundages hitting the floor, grunts, and perhaps some profanity. You will also usually find an onsite owner who knows your name and says hi as they themselves are lifting. You will find a group of lifters that are motivated to make changes in their physique and will push to get there. Not to say the social scene doesn't exist there as well, it's just different. 

So there are positive and negatives to either choice. But I feel the negatives to the corporate environment are more goal inhibiting, while the negatives to the local gym are more amenity based. So it comes down to personal preference. Would you rather be a little more comfortable and pampered but less likely to push and get to your goal. Or would you rather be a little more uncomfortable but more likely to press to your goals with more accountability from a tighter knit, like minded group.

- Ty