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I started this contest with REALLY high hopes. I was so sure that when women follow the program FROM HOME using our Online Support system they too could see great results like our FitCamp & Personal Training FitChicks. And I was right, those who PRACTICED what I asked (log food & workouts along with daily journal thoughts, feelings, challenges, and victories) lost weight during the At-Home Fit-n-Fab Fat Loss Challenge. It’s not about following a meal plan… it’s about allowing yourself to face the issues that resulted in weight gain instead of masking it with more food. Using the “Send to Trainer” button, Cindy sent me her daily journal notes & allowed me to share in her journey while I cheered her on. She Overcome doubts and neigh sayers, now she looks amazing but most importantly she FEELS amazing about herself. I LOVE her newly found confidence!! Check out what she has to say about her 14lb. release…

You may never have met or seen Cindy because she is an At-Home FitChick (we’re an all inclusive supportive community, you don’t have to physically train with us), but let her know how happy you are for her and that she is SO worth the positive life she’s creating. Thanks for watching! ~Clem

Want a PINK SANDBAG? Use this link and click here

You’re working out and eating well, but just can’t seem to lose weight. Could a slow metabolism be keeping you from your weight-loss goals? It just might.

What is your metabolism and what relationship does it have to weight gain? Can you speed up your metabolism to help your body burn more calories? Hang on tight, ‘cause you’re heading for a crash course in metabolism!

What is Metabolism?
The calories in your food or beverages combine with oxygen and create the energy necessary for your body to function. Metabolism is the complex, biochemical process in which your body takes what you eat and drink and converts it into energy. Your metabolism is constantly at work, even during rest and sleep when your body needs energy to breath, circulate blood, adjust hormones, repair cells, and grow new cells.

Your basal metabolic rate is the amount of calories it takes for your body to perform its basic functions. It affects how much energy your body needs to do its job and helps determine the number of calories you’ll burn each day. Many factors play a role in your basal metabolic rate.

The first is your body composition and size. Larger people and those with more muscle mass burn more calories even while resting. This means overweight people usually have a faster metabolic rate than their thinner peers.

The second factor affecting your metabolic rate is your sex. Men generally have more muscle and less fat and therefore burn more calories, giving them the advantage when it comes to metabolic rate.

Third, your metabolic rate changes with age. The older you are, the less muscle you’re likely to have. As a result, you burn calories slower.

Besides your basal metabolic rate, the amount of physical activity you get and the way your body digests and processes food determines how many calories you burn. While many factors go into your metabolism, the most variable is physical activity. However, exercise also makes the most difference in the number of calories you burn, so amp up your exercise and watch your metabolism rise as well.

Slow Metabolism = Weight Gain?
Contrary to popular belief, a slow metabolism rarely causes excess weight gain. While it would be easy to blame your weight on a slow metabolism, the most likely culprit behind those extra pounds is the amount of calories you consume versus the amount of calories you expend in physical activity. When you eat more calories than you expend, your body stores that away as fat.

Your metabolism is a natural process, and your body balances your metabolism to meet your individual energy needs. This is made clear when folks jump into a starvation diet. When you don’t eat, your body slows down the metabolizing processes to conserve calories and energy to survive.

You don’t have much control over your metabolism, but you can control the number of calories you burn during exercise. The more activity you perform, the more calories you burn.

You may think a thin person has a faster metabolism, but they’re usually just more active.

Having a slow metabolism is rare, and it usually doesn’t cause obesity. Medical conditions such as hypothyroidism and Cushing’s syndrome may slow metabolism and lead to weight gain. But for the most part, the factors that contribute to weight gain include consuming too many calories, genetics, family history, unhealthy habits such as too little sleep or not eating breakfast, and certain medications.

If you want to kick-start your metabolism with challenging progressive workouts, call or email us today to get started.

email: info@victorygetfitclub.com
or
call: 206-354-5449

West Fenwick Park Workout
1) 50sec. Squat, Sandbag Bicep Curl, and Shoulder Press
2) 50sec. Hill Run
3) 50sec. Single Leg Band Row
4) 50sec. Tricep Dips
5) 50sec. Single Leg High Angle Band Fly
6) 50sec. Walking Lunge w/ Shoulder Press Switch
Repeat 2 more times for a total of 3 sets

I’m here to expose the truth about personal trainers.  Most all of us were not born with a special gene or super hero powers that makes us above normal when it comes to working out.  We’re regular humans just like you, with the same temptations to food, comfort, & laziness.  MOST trainers don’t work out because they LOVE the act of exercise, we exercise because we LOVE what we gain:

1. The body & physique we create.
2. We feel great after a work out (energized attitude & body)
3. Pride; either in achievement or reflection in the mirror.
4. Confidence in social gatherings.
5. Strength & physical ability to experience more than just living life from the couch; an enriched active life.
6. A positive community of people to enjoy life with.
7. The need to grow & improve; feed a competitive side.
8. A sense of purpose to take care of our God given health & body.
9. To help others have the same.
10. etc….

After church I ran into a friend who commented that based on what she sees on Facebook, “You’ve been busy…. doing things the rest of us don’t want to do”. As I am sitting here with my

It seems personal trainers are put on a pedestal and expected not to feel the pain of working out, the anguish of procrastination, & the temptation of avoiding what’s hard.  We have the same thoughts and battles in our minds to fight. We just have had more practice activating positive self-talk & self-discipline than the average person. But most importantly, we’re a part of a community that supports & encourages one another to reach beyond our limited thinking. If you don’t have a community, join ours or find one near you. Get involved & watch your life improve!

We are heading into crunch time. Nicole only has 2 weeks remaining to complete her “r90 30 Pound Challenge”. After finding out she has 7.8 lb’s to reach her goal, doubts began to enter her mind. Nicole said, “Can I do this?”, “Will I be able to lose 4lb’s in two consecutive weeks” and the big question “What happens after my r90 challenge is complete”. I said, “Nicole your thoughts are natural”. As humans we resort to two options when our backs are up against the wall, fight or flight. After a few minutes of coaching, Nicole planted her feet in the ground and decided to fight. She went form “Alfred…I’ll try”, to “Alfred, I will do this!”

I am confident Nicole will accomplish the objectives she committed to in January. To ensure she finishes her final two weeks strong, I fell it is necessary to call on our entire community. If it works for you, please post words of encouragement in the blog or Facebook section below. It would also be helpful if you offer support on our Victory Get Fit Club Facebook Fan Page as well. As a community we will pull together to support Nicole as she pushes for the finish line. Go Nicole…I know you can do it.

Here’s my most recent Sandbag workout. You can use dumb bells if you don’t have one… but, the Ultimate Sandbag is definitely a challenge that anyone can do.

Let me know if you do these & what you thought. If you need any assistance or have any questions, let me know below. Sharing is caring… thanks for the support!

Yesterday’s Big Climb for Leukemia was AMAZING!! Tammi Finley, Jill Grinde-Leach, Silvia Fresnado, Jenny Tercero, Paty Guiterrez, Lani White, & Arlesia Baily… Very first time Victorious Climbers! 1,311 steps & 69 floors sounds like an impossible feat.. but with one foot in front of the other, 14-34 mins. later and it’s finished. ALL MENTAL, overcoming the battle field of the mind. Check it out, we climbed higher than all those buildings…. BEST FINISH LINE VIEW of any race in Seattle!

I think we climb just for the view and the finish line goodies

Next Sunday we will be at the Seahawk 5 & 12k. Walkers, joggers, and runners all alike. But if you’re a bit nervous & need some time to train for your first 3 mile walk, jog, or run, join us in May for the Happiest 3 miles on Earth… The Color Run’s first time in Seattle!

Below in the comments, tell me which order these exercises should be in, #1 having the highest burn, #5 the lowest. 2 exercises take the #3 spot, burning the same amount of fat per minute.

If responding via FB, I’ll thumbs up your answer if it’s correct.

Alfred Ra'oof in the Hot Seat with Bedros Keuilian

Friday was party night and this mommy was looking forward to going, so much so that I brought 2 options of clothing but forgot to pack some hair & makeup products You’ve seen me in and around Federal Way & Kent without makeup and usually in sweats, but when Friday night came… I couldn’t do it. Alfred was handsome and ‘fly’ ready to meet great people in our industry, but my self confidence wasn’t there. Our 4th floor room at the Westin was right above the DJ booth. With my pretty heels in my hands, 3 times I went to the window looking at all the beautiful uber fit women in dresses & trying to talk myself into going. In Seattle this wouldn’t have been an issue (ranked #1 ‘Worse Dressed’ city in the WORLD and where fit hard bodies are not common), but in Southern Cali it was a No Go… and I’m a certified Wellness Life Coach knowing techniques to overcome sabotaging self-talk!!!

My message to you~ You are not alone, even fitness professionals battle self talk! The difference between those who are victorious and those who remain stuck in mediocrity are the decisions we make after self doubt. One of the repeated lessons I heard during the weekend: ‘If you want to be _________ then spend time, hang around, and begin to live life with & see life as a _______ person does’ (you fill in the blanks). Spending 4 days with super fit successful trainers motivated me to raise my expectations and increased my faith that I can BE more. I encourage you to look at the company you keep. You probably live like them, believe like them, and are about the same size as them. They may be okay with mediocrity… but YOU aren’t! Come join our community of women who are defeating the odds and rising above the norm of being a statistic in our country’s over weight & obesity epidemic. For more info on our programs… contact me at 206-354-5449. We are more than we perceive!! xoxo ~Clem

Being the camera woman, here’s the only photo of me at the Summit:

Clem's SUNNY toe nail paint color