You've Got The Look {A Three Things Thursday Post}

"To me, you've got the perfect body."

I had to keep my mouth from dropping when one of my group fit participants gave me the compliment. Me? The perfect body? I am not sure that phrase has been ever been assigned to me. And, to be honest, I just didn't see it.

I see arms that flap in the wind. I see a belly that jiggles. I see thighs that touch. I have legs with bumps and wrinkles. And the number on the scale? Well, it hasn't been so nice to me this week*.

But that's not what she saw. She saw someone who was healthy but not emaciated. She saw someone with muscle tone but not muscles. I also think she saw someone who was approachable, realistic and aspirational**.

The idea of how a personal trainer or group fitness instructor has been something I've been thinking about a lot lately.

1. It's my job to not just give people a good workout but give them something to work toward. I am supposed to be a role model. It's hard to feel deserving of the responsibility when  I am very much in the same place they are – trying to rein in the diet, lose weight and improve my health. But, I am finding my participants' dedication and journeys to be great motivation. I want to be better for them!

2. Thanks to Beachbody and Advocare, there seems to be an explosion of fitness and health "coaches" – a title that comes with a credit card transaction and a desire to sell. Via Facebook, I've seen people of all shapes and sizes seek to motivate and inspire people to get healthy, lose weight and gain a sense of community ... at the price of their particular program. It's great to see so many people take a chance on exercise thanks to these programs and be introduced to them by friends.

I hate to admit it but I have found myself questioning these folks, often allowing myself to feel (maybe wrongly so) more entitled to lead others on a fitness journey.

3. On a superficial level, I think there is a look clothing-wise to being a trainer. You can't just show up in ratty shorts and a cotton T-shirt. I feel like I need some more workout clothes as I've noticed many of my capris are older and starting to show some wear.

I'm super in love with the Fila Sport Maui Skimmer. I bought a pair about a month ago, and I love the wide waist band. I just saw a floral pattern and, well, it made my heart stop. I'm also anticipating some major rewards from my Old Navy card, and it's tempting to splurge on the Quest Metro Slouch Capri from Athleta. I think they'd be perfect for Piloxing. And though I'm not sure what a tennis capri is, I like what Nike has out.

I'm going to try to wait on the capris – at least a bit. New clothes are always a good reward for reaching health goals!

* Note: Dear Kim, Stop eating like an asshole. Sugar is not good for you. Also, drink more water.

** I don't think this is a word, and I'm OK with that.

Packing for a fitness workshop: Get your learn on

There's knowledge and then there's practical application. Up until today, I had obtained the knowledge.

Now, I have the practical application.

As part of the continuing education requirements for my ACE personal trainer certification, I attended a high intensity interval and Tabata training workshop offered by NETA. It was a five-hour class at an area fitness studio, and it was focused on how to apply the fundamentals and theories of interval and rest-based training to clients and group fitness classes.

In other words, it was like brain candy to this enthusiast.

We talked shop, were coached through workouts and programmed our own sessions while we picked up new exercises, techniques and coaching cues. The movement was interspersed through some lecture time and though it sounds boring, it was really a great refresher for some of the material from my ACE studies. Hello, EPOC and OBLA!

But of course, being present isn't the only thing that made the day successful. It was being prepared.

The HIIT workshop is the third of the type that I have attended - the others being my Bodypump and Piloxing certifications. While each required a different set of materials, there are some must-have items to bring in your gym bag.

Here's what I like to put in my Apera bag.

• ID and paperwork.
• Water and/or sports beverage. You will no doubt be working out, even if it's just a 15-minute session, and hydration is key. I brought a water bottle and two tubes of Nuun - Cherry Limeade Energy and Kona Cola. 
• Snacks and/or lunch. Most workshops will at least go through lunch if not last all day. It's paramount to make sure you have the nutrition you need to keep your brain focused and body performing. Today, I brought string cheese, pistaschios and cucumber and tomato salad for lunch. To snack on, I grabbed a chocolate mint INBar from the gas station.
• Pen and paper. Even if there is a course syllabus or program materials, the presenter will give you information that is not included - whether it is background or from experience. I love to write down coaching cues and exercise ideas from other instructors present, too.
• Yoga mat
• Towel. You will want something to wipe off with and not all gyms will be have equipment/supplies available to training participants.
• A sweatshirt. After a workout, the gym will no doubt feel cold. You will want something warm to put on while you are listening to the information. 
• Clean shirt. For after, obviously.
• Other clothing items. You might also want some sweat pants to put over capris if you are especially cold; flip flops for comfort; and fresh undies for smell factor. I also like to bring a pair of ProCompression socks if it's a particularly intense workshop or certification. The intensity that you will bring to a workout when other instructors are present is INSANE, and you will need to recover properly.
• Phone and headphones. Depending on the program, you might need to review choreo on your own and ear buds and music are essential.

It sounds like a lot of stuff - and it is. You most definitely want to pack the night before, even if you are attending a training in your hometown (as that might not always be the case).

I was lucky enough, though, to be recently given an Apera bag to test out. The yoga tote that I chose has storage upon storage, with a compartment for shoes, vented compartments, washable insert bag and wipeable linings. There were several zippered pockets on the outside that allow for easy access and a safe, dry place for electronics such as the phone and ear buds you'll need. I especially loved the outer pocket for a water bottle as I have a habit of tossing one in my bag without pushing down the top. My sloppiness = a hot mess.

From the company:

Apera bags don't stink. Literally. Groundbreaking antimicrobial product protection, inside and out, resists bacterial odor. Our innovative vented compartments allow your bag to breathe, while clever wipeable linings make for easy cleaning. How's that for a refreshing approach to your bag? And Apera's intelligent storage make our bags extremely functional. Your shoes, electronics, and wet or dry gear are kept separate and organized. And the amount of stuff you can carry is unbelievable. Really, you have to see it to believe it.

And, right now, all Apera bags are 20 percent off through July 21. Also, any style of Blue bag, including the Yoga Tote, and all duffel packs are 40 percent off. Apera also hosts a monthly giveaway, and this month the prize is the sprint pack. To enter, sign up for the newsletter at http://aperabags.com/win.

Disclosure: I was provided an Apera bag free of charge in exchange for a review. All opinions are my own.

Three Things, err, Wednesday: What now?

It's been nearly four weeks since I received my ACE personal trainer certification, a rank I worked six months to achieve.

And with this newly earned credential I've done exactly one thing.

Used the time previously set aside for studying to become obsessed with "The Walking Dead." Not quite what you were expecting, eh?

Now that I'm in the middle of season three and my time getting freed up, I am feeling a bit antsy to put the certificate to work.

1. While I'm not getting paid to train (right now), I am working with Mark to build some muscle mass and size. He's a fairly lean guy - definitely a runner's build - but he's always been curious if he could gain some weight and achieve some of the mass of famous people who are about his height (read: Tom Cruise). I have him lifting heavier than he has and doing a split routine with weights three times a week (shoulders/chest, legs and back/arms) along with some cardio. We need to get in the gym together to do some baseline assessments and measurements but he said he's feeling good so far.

2. In a bittersweet move, last night marked the end of my time at the gym where I began teaching. A couple months ago they chose to drop the Les Mills license, which meant that I taught a different (unlicensed) version of Bodypump and was at risk of losing my certification. I recently got the chance to move to a different gym to teach Bodypump. It's where I subbed last week, and I will start - officially - next Wednesday. It's a traditional gym setting, and I'm hoping that I can use it as a foot in the door to train clients there.

3. Personal training comes with some risk and liability, which require insurance. I have yet to acquire it (waiting for packet from ACE) but once I work out some of the legal stuff, I am hoping to train in small groups - maybe the running club in the off season or online. I also have some great participants who were interested in following me to the new gym but might not be able to make the different times. I am thinking of offering them the chance to work with me in an in home setting.

I am getting some practice on that last one, too - I am writing the runner's winter plan to do myself. Once I've rested and recovered from the marathon, of course.