Rewind It Back

There's only one thing you need to do to be healthy and lose weight -- be consistent in your workouts.

By Susan Howard

There is ONE thing I want you to know — only ONE.

I give you the big secret here….

To have the body of your dreams and to be fit and healthy there is ONE thing you must do…

Be consistent.

Workout every week 3 to 5 times each week.  Each and every one.  3 to 5 times.

It feels so good.

You get to stave off illness, disease, obesity, and yes, death.

Plus you gain energy and feel hot in your jeans.

So there.

Stay Ready.

Continue Reading 0
Focus on every rep that you do in the gym to maximize your workout results.

Own It

By Susan Howard

“Own it.”  This is a phrase I shout out during my sessions all the time.  What do I mean by that?

I mean that during every move, each rep, each set you feel what you are doing.  By working from the inside out, linking your breath, focusing on the muscles you are engaging, it will help you to get a stronger, more effective workout.  Using a strong exhalation can stoke your core and really fire up that last rep or the heavy lift.

Be it high reps, heavy lifting or just a maintenance routine, always have proper alignment in your knees, hips, back and shoulders.  Often times, I feel a client getting tired, lose focus, see their knees start to wobble in squats, shoulders start to shrug up in chest press, and I will say, “Come on.  Own these last few.”

Boom, the form pops back into perfection.  Quality of movement will always prevail over number of reps.  This will prevent ..read more

Continue Reading 0

The Light

By Susan Howard

Let’s face it, it’s tough to be alive.  There is a lot of shit to deal with and at times it feels as though it just keeps coming.  Some deal with these stresses by over eating, drug use (prescription and illegal), drinking, or zoning out in front of a cable TV.

In the storm, through the wins and failures, we must find the light.  The light is not a momentary flash of good feeling, it is true bright light that shines from within out.  The real light takes thought and intention, dedication to making a life change.  It is grown out of a self confidence that you are worth it, you deserve an incredible life.  You can inspire others and make the world a better more peaceful place.

I have a rule, I don’t listen to NPR news in my car before 8 am, only classical music.  I don’t want my day to start out with the worries of the ..read more

Continue Reading 0

Dude, Where is My Ranch?

By Susan Howard

My family and I just got done with a long weekend on a Dude Ranch in Tucson, AZ.  Out in the open air, riding horses along cactus-filled trails, up with the roosters, prickly pear margaritas at dawn.  (You can tell I really got into it.)

I loved this trip because it was an active vacation. The kids got to go to riding camp during the morning and we played “Marco Polo” in the pool all afternoon.  Plus, unlike the private swim classes my kids take back home where my son hesitates to jump in the deep end, here he proudly showed off his highest cannonball and fastest swim to impress the older boys from camp.

Taken out of your daily routine, you can try things, learn new activities and open up to different experiences, ones that you may love.

My wrangler, Bill was trying to get me to lope, which is a little bit slower than a full gallop, but still ..read more

Continue Reading 0

Full, Stuff, Nauseated

By Susan Howard

Some of my clients always have been and always will be lean.  They are the long skinny ectomorphs that couldn’t gain a bunch of weight if they tried.  I was talking to one such client thinking that if someone were to pay her $100,000 to gain 100 pounds, she would be unable to do so.  Try as she may, she could not put on a bunch of fat.

I wondered, other than genetic predisposition, why this was?  Why is it that some people really blow up and gain a ton of weight and some won’t.  What was she doing that other people weren’t?  What was the magic formula to living Spanx-free?

So I asked her and here’s what I got.

She said, “I never, ever overeat.”

Boom.  She dropped the bomb just like that.  Under NO circumstances, at NO time does she overeat.

She continued, “I start to get nauseous if I get too full, it’s uncomfortable, so I never do it.”

“Everyone gets ..read more

Continue Reading 0
Get trim with this protein shake recipe.

Slimtastic

By Susan Howard

It’s still summer, and back-to-school is approaching. So whether you want to look good for those end-of-summer pool parties or for back-to-school season, here’s a few things I recommend for those who want to bare all and trim down.

Consider a meal replacement shake and swapping out b-fast, lunch, or dinner with…

Your favorite protein powder (I like Spiruteen Vanilla):

Add 5 ice cubes

12 almonds

1 banana

1/2 cup water

1/2 cup milk (whichever kind you like)

Blend and drink.

This combo keeps me full and focused for several hours.  A shake can feel better than a heavy meal after which my energy levels tend to take a nose dive. #2pmcouchcrash.

Stay Ready.

Continue Reading 0
Foam rollers allow you to massage your muscles, tendons, and ligaments which creates a better overall healthy body.

Rollin’ Rollin’

By Susan Howard

What is that tubular blue foam thing hanging out in the corner of most gyms?  If you don’t know and haven’t used one, wait no longer — it’s a foam roller.  Hop aboard the train and let’s get rolling.

Myofascial release, is a fancy way of saying that everything on your body that is not bone needs to be worked through and massaged.  All the muscles, including the connective tissues tendons and ligaments are targeted when working with foam rollers.

This deep tissue work not only helps you to recover quicker, but has proven to increase performance.  So get in on this and be a part of the revolution!!!

After your next workout or before, if you are sore from the last one, take five minutes to foam roll.  There are multiple videos showing you a ton of ways to do so.  Here are a few of my favorites.

Lay sunny side up with your body perpendicular to the roller with it ..read more

Continue Reading 0

Play Nice

By Susan Howard

We like to feel good and so often times we reward ourselves with food or drink.

“I work hard, I deserve a few rounds of cocktails at happy hour.”

“I have a twelve-hour work day, I am eating  an afternoon cookie.”

“It’s Friday, I am need of a double espresso Frappuccino.”  (The last one was one I use.)

You’ve earned it, give yourself a treat, BUT I challenge you to NOT to make it food or drink related.  Try these ideas instead:

Take an undisturbed, kid-free bathtub with candles and classical music. Walk your dog listening to your favorite podcast or an album you love. Retail therapy, stroll a nearby mall and shop. Go see a live band, book reading, or theater performance. Hit a day spa. (All my gay guy friends seem to be amazing at taking care of their skin and cuticles alike! Take note.)

Do one nice thing for yourself everyday.

It doesn’t have to be elaborate, but does take a bit of planning.

You are worth ..read more

Continue Reading 0

Step Into It

By Susan Howard

We are who we have been.

We are who we are.

We are who we are becoming.

How can we become a new version of ourselves, when the old version is so strongly imprinted in our mental and physical DNA?  After a big weight loss or physical transformation, the old demons that want to overeat, sleep in, and make habitually unhealthy choices are still calling out.

There is another part to change and that is stepping into the shoes of the new person that you’ve become and allowing yourself a true metamorphosis.  This can only happen if the changes are based in choices that truly feed you in a multitude of ways —  energetically, spiritually, satisfactorily, and fun.

When the old you tries to sabotage the new you, (come back to the five and dime) you must proclaim louder and stronger who the new you is and what you are all about.

Make a list.

“Top ten things I love about my healthier self.”

Keep it ..read more

Continue Reading 0
If you're a food addict, you do have options to move past it.

Addict

By Susan Howard

Talking to one of my big weight loss clients, she lamented about all the advice she had been given by various diets and food bloggers alike, “Eat intuitively,” your body knows what it needs.  “Listen to your body, the pounds will naturally shed.”

“How can I do this,” she protested, “when I am a total food addict?”

What a great point.  If you act out with food, using it for emotional support, stress relief, or are just plain hooked, you will not lose weight. How then can you get to the bottom of your oversized bottom? (LOL)

It is worth it take a moment to question why you are there in the first place.  If food addiction seems to ring a bell for you, there are programs – OA, therapy and abstinence all seem to help.

When I say abstinence, obviously you can’t completely quit, like in AA, but my aforementioned client cuts carbs and sugar pretty strictly.  She’s is having a ..read more

Continue Reading 0