McPherson Fit

Here is where fitness, fashion, food, and fun meet up and hang out. I'm a former fashion designer/current personal trainer and fitness instructor balancing my two passions (fitness and fashion) and diligently working to bring out the best in myself and others. 

What's your gym style?

There’s something that happens when clients discover fitness and make it a part of their lives. That is, when they go from simply making and keeping an appointment with me to identifying themselves as people who work out. They stop wearing the old t shirt and saggy leggings that were their assigned “gym clothes” when they started and they invest in items specifically for their time at the gym. I always applaud this shift when I see it, knowing that clients have reached an important turning point in their commitment to fitness- this is no longer a short term thing they’re trying out, it’s a lifestyle.

There is a question that usually follows this transition- how do I find my gym style? I know what I like to wear in my day-to-day life- to work, out with friends, on weekends. But what on earth do I wear to the gym and how do I find things that are functional but also reflective of my personal style? As someone who made the transition from the field of fashion design and days spent in 6 inch heels to fitness and functional footwear I can relate to the both the search and the struggle.

There are several things to consider when upgrading and expanding a gym wardrobe: price points, style and last but certainly not least- functionality. Not all leggings are created equal- many of them have no business being in the gym! In this three-part series I will cover each of the above-mentioned considerations starting with what is, in my opinion, most crucial- functionality!

 

    

Workout of the Week

Welcome to the first in a new weekly series: the workout of the week! My hope is that you can use the workouts contained herein as inspiration and motivation. Each week the workout will be different, with a new set of challenging exercises and objectives. Try the whole workout, or just use pieces to supplement your own routines. Feel free to give feedback and ask questions!

This week I was a little short on time- I had one hour in the midst of my busy day. I wanted to get my heart rate up, burn some calories and hit lots of muscle groups. I started with a tabata and moved on to 4 sets of 3 exercises, 3 rounds each. Here it is!

Rowing machine tabata (a tabata is great way to get your heart rate up and get your metabolism going- 20 seconds of all-out work followed by 10 seconds of recovery for a total of 4 minutes)

Set 1: squat press- moderate to heavy weight, 3 sets of 12 reps

         cable squat pull- on flat side of a bosu- moderate to heavy, 3 sets of 12 reps

         medicine ball squat hop- light to moderate weight, 3 sets for 30 seconds each   

Set 2: deficit back lunge, stationary foot on flat side of a bosu- 3 sets of 12 reps each side

          side to side bosu hop, weighted- 3 sets for 30 seconds each, round side up

          bosu slalom- flat side up, wobble side to side with knees bent, 3 sets for 30 seconds each

Set 3: kettlebell dead lift/squat- use a moderate weight kettlebell, moving between a deadlift into a high pull, then a squat and back again- 3 sets of 12 reps

          kettlebell swing- use a moderate to heavy weight, 3 sets of 15, then 18 then 20 reps

          bosu sit/stand, weighted- sit back onto the round side of a bosu, lay back, then crunch up, rocking forward onto heels and up into standing position. As you become more advanced, add moderate weight and a hop at the top, 3 sets of 12 reps

Set 4: lateral walk- place a small fitness band around your ankles. Bend at the knees, keep your back straight and move your feet laterally from hip width apart, just beyond and back to hip width again. 3 sets of 12 reps each direction

           sumo squat with a pulse- use moderate to heavy weight (I used a kettlebell). Come into a sumo squat, pulse at the bottom, return to start and repeat. 3 sets of 12 reps

           med ball burpee- execute a burpee, picking up a moderate to heavy med ball, lifting it overhead and placing it back on the ground to repeat. Perform 3 sets of 12 reps.

That's it! Have fun, ask questions, be fit!

 

 

 

"Yes, and..."

There is a rule in improv (if you read Tina Fey's book Bossypants, you've heard of it). The rule is of agreement to move a scene forward: yes, and. For example if two people are working together on a scene one might say "doctor, you have to help me- I've got this ringing in my ears", and the other would say something like "yes, and I see that you also have this bell attached to the end of your nose". They agree, thereby creating a story with momentum- the story moves forward. 
I often think of this rule when I am working with clients, strategizing on things like nutrition and activity levels. The clients that answer suggestions with "yes" or "yes, and" are far and away more likely to meet their goals and create lasting change than the ones who answer with "yeah, but". One of my most successful clients, Lucie Pelleriti is a "yes, and" person. She has adopted habits like keeping a daily food diary, making conscientious food choices, scheduling fitness into her day to day life and creating goals for herself like running- first a 5K, now a 10K. She has seen wonderful, positive changes in her body, her life and the way she thinks about herself.
This all started with one important habit- that of saying "yes, and" instead of "yeah, but". Lifestyle changes are possible- you can do it, you just have to agree to move forward- "yes, and".

Food is Fuel

So many of my clients are confused about what and when to eat, especially once they start working out regularly. I can't emphasize enough the importance of:

1. Eating breakfast in the morning- you need to kickstart your metabolism and fuel up for the day!

2. Keep yourself fueled with healthy choices throughout the day- this keeps you from getting too hungry and making poor choices. This also keeps your metabolism steady and helps prevent spikes and dips in your energy.

3. Time your food so you're fueled for your workout! Eat a combination of protein and complex carbs for energy.

4. Eat a meal an hour after your workout- a combination of protein complex carbs and healthy fat is ideal for replacing nutrients lost and fueling the development of new muscle!

See below for food and timing guidelines, and- as always- let me know if you have questions!

Liberty x Nike

Just about anyone will tell you- I am a Nike fiend. I was all over the first collaboration Nike did with Liberty (ahem, 4 pairs total), so I am super-psyched about this latest collection- behold:

 

Welcome!

Welcome, fans of fitness and fashion, food and fun! I am a personal trainer, fitness instructor and former fashion designer. What I want to offer with this blog is what I can't find elsewhere on the web- relevant, user-friendly, fact-based info on fitness and nutrition as well as fun and frivolous stuff like fashion- especially gym-centric style! Let the adventure begin!