You Are Not the Boss of Me

motivation t.ruth Sep 01, 2017

You are not the boss of me. That was one of my favorite lines as young, Traci Trouble. Since then, I have grown and matured and am now a much wiser Traci Trouble. So, now when I say it, I am generally not kicking the walls with the heels of my feet. Well, most of the time. I am totally loving being surrounded by messages and people who are kicking on the walls of old beliefs. I like to call them Be-LIEs. I just came across this Dove advertisement-and I love it! It kicks the booty of old beliefs and stereotypes. My favorite two lines are,

"You are not me, I am me!"

"I don't dress my age. I dress myself the way I am!"

I applaud this ad and the magazines that are featuring "plus" size models. I love the pounding on the cultural portals that are coming down like the Berlin wall. There are stereotypes around everything, absolutely everything. Anytime you hear someone use the word 'should' you know that a judgement or stereotype is about to be revealed. I'm not saying that we shouldn't...

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Get Ahead of the Season

So, just as fast as your summer went by, the holidays will come.  You know it.  Yes,  it is only August 20th.  But school supplies have been bought, pumpkins and gobs of candy are next, then the turkey and your holiday season is...wala... right on top of you.  Then, guess what?    Happy New Year!   So, instead of joining the New Year's Resolutioner's on hangover day, get a head start.  Yell out, "Happy Fall Fitness!" way before the neighbor's annual holiday party.

Before your calendar gets filled up with this new "season," fill it in with you.  Schedule time for your health and fitness.  By  "schedule," I don't mean think about what you are going to do and make a tentative plan in your head.  I mean get out your calendar, on whatever device it may be on, electronic or paper, and spend 10 minutes filling in time for you.   And, once you make that appointment on your calendar, keep it.

As a fitness enthusiast, of...

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Tick-Tock: Time to Take Responsibility

Tick-tock. We are counting down to the first day of school (if you aren't already there yet)! With some hesitation and perhaps a teeny bit of parental glee, it's time to get back into the old school routine. Even if your nest is empty for one reason or another, the fall provides an opportunity to reset schedules and begin again. While resetting your internal clock and getting back into a pattern may be tricky at first, why not take this opportunity to create (or, if need be, SNEAK!) healthy routines in for our kids...and, for you too.

There is no denying that we have a weight crisis. Good news though, for the first time in numerous years, many states are showing a decline in obesity rates in children. Unfortunately for us, Ohio is not one of them. And, if you are saying, "Well, I don't have any kids, this doesn't affect me," guess again. Children and teens are responsible for 14.7% of employee health care costs-and obese kids cost a lot more than healthy kids. Type 2 diabetes, high...

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Why Total Customized Fitness Works

The gist of TCF's philosophy is to create a customized program for you that will help you create a sustainable, permanent lifestyle change. As a client of TCF, I can attest to their work--I've lost 60 lbs (and counting) in the last five months, and there's simply no doubt I'll continue to lose weight and keep it off.

I've fought weight issues my entire life. Like most who suffer from obesity, I've lost the same 40 lbs repeatedly, only to gain it back (plus a few more). As I got older, it got worse. Given the fact that I spend my working hours sitting at a computer, it's no mystery as to why my weight soared.

However, regular exercise has never been an issue for me--I've done it for decades. But despite moving up to seven hours of aerobic exercise over six days a week, I wasn't losing weight-just ending up with sore knees!

Traci looked at what I was doing, put me through some preliminary tests, and modified my workout program to suit my lifestyle and the equipment on hand. They took...

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Obesity is Like...Drowning?

Say what? The podcast interview went from very interesting to downright intriguing. Dr. Michael Mantell, the ACE Senior Fitness Consultant for Behavior Sciences, was interviewing Dr. David Katz, President of the American College of Lifestyle Medicine. And, as you can imagine, given their backgrounds and personalities the entire podcast was excellent. But the element that really caught my attention was Dr. Katz's response to the American Medical Associations (AMA) recognition of obesity as a disease. He had issues with it. Say what?

When the AMA recognized obesity a few summers ago I remember thinking at first, "Alrighty then. It's about time." Officially naming obesity as a disease was a first step in legitimizing and receiving more attention from health professionals and society as a whole. This was good news because most clients are aware of the character judgements sometimes associated with being obese. In fact, this very judgement, from themselves or others, is sometimes the...

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I finally did something I felt good about.

client tetimonial Feb 01, 2017
When I first started working out with TCF, I did it since I knew I needed to get in better shape.  I wanted to be stronger.  Being heavy my whole life, I don't think I was necessarily doing it to be thinner.  I didn't want to keep getting bigger, and I knew I would keep getting bigger if I didn't exercise.   I remember my first class and being asked how far I could jog.  I said 3 minutes.  The trainer said, "I didn't ask how long you could run, I asked how far, start jogging".  I will never forget that day.

I started jogging around the track and only went around the one edge of the track (the rounded part) and had to stop and catch my breath. I can remember in the first year, one of the gals coming up behind me telling me she was lapping me.  It didn't bother me, I just needed to stay up with the heaviest girl in the class. Then, one day, we had to sprint.  I hadn't sprinted in 33 years.  After 4 sprints, the girls in the class...

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Create a Healthy Moment, Just One

Create a healthy day! I say this instead of have a good day because days aren't given, as implied by the word "have" in "have a great day." Days are created. They are created by you. The really cool thing is that you don't have to create your "state" all at once. God or the universe or science, whatever you prefer to call it, breaks it all down for us into moments. Seconds are needed for minutes. Minutes are needed for hours. Hours are needed for days. You know the rest of the progression that continues, well, until that last moment. The super great "whew!" news is that all we have to do to create the health we deserve is to choose in this moment the rest follows naturally. Hmmm...maybe I should say, "Create a healthy moment!" instead. Choose food, movement, and rest today to create the foundation of your tomorrow. Create a healthy moment.

You already know what your choice moments are. They are the moments when you start to do something and you are aware that there is a better...

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Holiday Prehab

Can you feel it coming? The holiday frazzle...the party-hopping, dessert eating, gift-giving, over indulging, stress-evoking frenzy! This is a precarious time for even the most health conscious. So, even though we know it’s coming the average American gains 51% of their annual weight gain during the six weeks between Thanksgiving and New Year’s Day. The most common reason we lose resolve during this joyous time of year is plain stress. When we get stressed, we eat less healthfully, drink more, exercise less and sleep less. The good news is that this is easily, yes, easily preventable with some mindful and realistic strategies in place. With just a little “Holiday Prehab,” you too can avoid the holiday food hangover...

Once a neural habit pathway is forged, it remains (Duhigg 2012). We want to start your “Holiday Prehab” by thinking about how you are already thinking about the holidays. Are you already giving yourself a free pass to eat or gain...

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I could have never done this before I met you.

client testimonials Oct 01, 2016
We went out snorkeling off the beach at our hotel. It was very rocky and we all have scrapes from going over rocks while snorkeling. The undertow was the worst I have ever been in. At one point I tried to swim to the shore and after several free style strokes I didn’t move at all. I finally got back to shore and those on shore said, “You are a very good swimmer." Then, one of the guys asked where his wife was and we saw her way in the distance. We knew she had no idea how much the tide had drifted her off shore. Because I am so strong now, thanks to you Traci, I said, “I’ll go get her."

I knew I was strong enough to get to her before she drifted further. And, I knew if I had to, I could get us both back to shore.

What a great feeling! I could have never done this before I met you. I would have never risked going after her because I would have been afraid I would have gotten tired, started to panic, and then I would have had a tough time catching my breath....

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Making The Off Season Count

golf golf fitness Sep 01, 2016

Do you get the feeling you are starting over every golf season? Does it take you some time to get back into “the swing of things?” When you have played your last round of the year do you shut it down until the next year? Well, if you do, you are missing an important part of your season. The off season. Despite the weather outside, your game doesn’t have to, and shouldn’t, end. In Fact, the off season is the perfect opportunity to focus on a part of your game that may be neglected during sunny days: golf fitness training.

Sean Cochran of Sean Cochran Golf Fitness and the Titleist Performance Institute says “Golf fitness training in the off-season can greatly benefit golfers of any age in the improvement of their skills on the course. All too often the golfer will neglect the physical components relative to the execution of a biomechanically efficient golf swing.”

So, let’s break this down. Golf fitness training, during the off season, does...

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