Hypothyroidism
Here is a quick test to see if you might be hypothyroid – “Hypothyroidism is a condition in which the thyroid gland does not make enough thyroid hormone.”
Source: PubMed Health
Online Survey for Hypothyroidism
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Client Q&A
Training
Q: How do I decide on what load (weight) to use?
A: Determining Load.
Q: You gave me [Insert Exercise Here] do I use weights?
A: Absolutely use weights. Unless specified ‘bodyweight’ or specifically with a barbell or DBs – you add weight to add intensity. Go as heavy as you can for that number of reps. The goal is always to add more weight to the bar – either by using Dumbbells, Barbells, Kettlebells etc.
Q: I cannot find an exercise you gave me in your library.
A: Send me an email. Although I try to keep my library updated, there are times when I find new moves, and add them to the programs before having chance to shoot the video. Send me an email and I can find it for you.
Q: My gym does not have the machine or equipment for an exercise you gave me.
A: Email me so that I can find a suitable replacement exercise.
Nutrition
Q: What do I do when I cannot train at the time given in my schedule? How do I adjust my nutrition?
A: You can put your training in between a meal and a snack. Post workout nutrition – you can switch your am snack with your pm snack or vice versa. The post workout carbs can be moved to the appropriate meal or snack, so long as they are post workout.
Q: I want to be able to switch out my proteins/carbs/fat for other foods? Can I do that?
A: Yes, you can. However, I caution you from switching too many foods in one meal/snack. It will change the protein/carb/fat ratio totals for the day. You will have to do some calculations. See here.
General Information
Q: I am so lost on posing for shows. Do you have any suggestions?
A: Send me along your still shots with some photos, and I should be able to give you feedback. Consider this to be a ‘bonus’ for being able to work with me.
Q: Where do I find my suit for my show?
A: I have a list of designers who I can vouch for their workmanship and service. Send me an email and I can give you some guidance. Or you can visit my resources page – I do have a few listed there.
Q: The compliance report verification (CRV) – do I have to send that in every 2 weeks?
A: Yes. The best way to get feedback is by seeing what exactly you have done over the last 14 days. It is virtually impossible for me to adjust your diet and training without knowing what you have been doing.
Q: Can you give me an example of a good CRV?
A: Sure. Click Here. Here. Here.
- Writing by hand makes the whole process more real. Although we live in a world now where you don’t have to actually know how to write (only type) I believe you are able to internalize what you have been doing much better if you write (and then scan) your check in form.
- Excellent reflection by the client gives allows me to see what is going on mentally.
- Always does weights, and measures, post reflection. Other information that you feel you need to tell me is always good and gives me a better image of the big picture.
Paige Coates
Paige is a very responsible, motivated mom at the tender age of 22. A few years earlier, she had done her ‘chocolate milk’ diet to get herself down to a very low weight prior to getting pregnant with her son. Although her method worked, it was not a diet that was manageable (or healthy) over the long haul. While most young adults of her age are out partying, she decided to get back on track with her health, and to lose her post pregnancy weight in a more balanced and sustainable manner.
Paige was able to find the balance in her school life, family life, still be able to prepare her meals, meals for her family, and commute 45 minutes each way to train 4x per week.
Her commitment to the goal is what has brought her so much success in 4 months.
You can read her own story below.
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After giving birth to my son, I gained over 50 pounds. I was upset with myself, not even wanting to leave the house not even take pictures with my son. I was embarrassed of what I looked like and what I thought about myself. Every day was a struggle, getting up not having anything that fit. Sweaters became my best friend. At Christmas there were a lot of family pictures that were being taken and when I saw what I looked like, I became depressed crying every day about what I looked like. I thought all the time about how I was going to do something about it, but I didn’t have the push I needed.
When Allison posted on facebook looking for someone to be personally trained by her. I thought about what a miracle it would be if that was me and decided, what do I got to lose. I wrote to her, sent her picture and got it! I can’t even being to describe how I felt when I got the news. As I started training I thought wow, am I going to be able to do this. Allison kept me going. She gave me the exact push I needed. When I would be sitting at home craving something, I would get an email that kept me right on tract. Oh how I love those emails and still honestly read them often. The training was fun, hard but she kept it interesting. She was easy to talk to just like a good friend. Allison gave me all I needed for my diet and even made me a diet program based on what I liked.
As the training continued the better and better I felt about myself. Today the training is finished, its been a whole month. I have not falling into old habits. Allison placed me in the right direction to being healthy and I guess you could say helped me find my confidence that I had lost. I have lost 25 pounds. I am proud of what I look like and who I am. If it wasn’t for Allison I would not have felt the sun on my skin this year. I even went out and bought a bathing suit that I love and love the way I look in it. I am finally looking forward to the waterslides, lots of pictures with my son and most of all being able to enjoy every moment of life. I am happy. I want to say Thank you but even that wouldn’t describe how great full I am to have had the experience I did with Allison. You are an amazing personal trainer, a great friend and definitely a good teacher! You changed my life, Thank you.
Paige Coates
Day 1
Day 26
Day 90
Allison Ethier on Facebook
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