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Reverse Dieting: Why you Might Need It.

 

Haley Kniestedt

Haley Kniestedt

Nutritionist,CPT

 

REVERSE DIETING:

What is it and Why you MIGHT Need it.

 

 

BY NUTRITIONIST HALEY KNIESTEDT

Are you a serial dieter? Have you tried every diet under the sun, which have all worked
for a little bit, but then progress stops, or life gets hard and you just can’t stick with it,
and often you end up giving up and gaining back the weight you lost…and maybe even
a little more?

Fat loss is not linear, and often times pushing harder will only derail you further. There
are limits to both the mind and body and often times, hitting that wall is a sign to take a
break. Now there's a difference between just not being committed altogether, and being
committed but running into walls constantly. Today I’m talking about the second one
here.

 

 

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Use Your Bodyweight Anywhere!

@ChannellNicole Exercise Demo

As a Personal Trainer & Nutritionist I develop customized programs for clients from personal training to group fitness and beyond. The number one goal I hear is “I want to lose weight and tone up!”
 
This is almost always followed by reasons why people don’t workout or strength train regularly. my goal is always to teach people to utlize and master their best piece of machinery – their body!
 
Having trouble with balance? Strength? Weight Loss? Muscle tone? Endurance? Adding body weihht training is a great way to achieve any goal! In fact, your body is heavy! To develop stabilization, strength, and gain proprioception (body awareness in space) body weight training is a great place for beginners to start. Even if you’re an athlete, you MUST know how to use your body weight, not just how to benchpress; performance depends on it!
 
The best part of bodyweight training?
 
You can workout anywhere! No excuses are valid to not utilize your own body weight!
 
Want to learn some easy bodyweight moves anywhere? Follow me to get #FITIN1MINUTE Instagram @inspiredbypurpose @channellnicole to add bodyweight ecercises to your routine!
 
@ChannéllNicole
Inspired By Purpose®
Trainer at FIT RENO
Nutrifitt Athlete
Nutrifitt USE CODE CHANNELL10 for 10% off

Health, Success & Wealth

I have made it my life-long mission to help educate and inspire others to live the life of their dreams. Through sharing my stories of struggles and successes, I have been able to stay authentic and true to myself, while also helping others. While I have a business that is built on that foundation, I believe anyone can inspire at any stage in their life.

In America, we are conditioned to always be striving for the next “success,” This is usually a positive thing – it helps us stay disciplined in order to grow, keeps us focused, and ensures progress. There are times, however, that we can look at the wrong things and call them “successful.” While material possessions may symbolize someone’s status in terms of financial wealth, possessions can never symbolize one’s health.

Health is Wealth

One common definition of health is the absence of disease. I like to define health as a well-rounded balance of physical, emotional, mental and relational strength and endurance that is most often enjoyed. Why? In life, we will always have some kind of problems, troubles, things that just happen, and even medical issues.

I don’t believe in claiming or speaking disease or negativity into someone’s life, but we all know that sometimes disease is the manifestation of physical stress. We need to take time to slow down and balance ourselves. Health is a well-rounded balance.

Define Success

Sometimes striving for success becomes very esoteric and ill defined. What is success anyways?

How would you define it?

To me, success is continuously becoming better and helping others get better too. Success to me means nothing if I am all alone, and don’t have a healthy balance in my body, mind, spirit and relationships. I have made it my duty to share stories (even taboo ones) of my real-life-experiences, not as a crutch, but as a tool for healing myself and helping others heal.

Share Your Story. Share Your Struggle.

Whatever your story is, whether it be past abuse, homelessness, crime, drugs, jail, being in an unhealthy relationship, losing everything – your story is valuable. Your story is valuable to someone you may not even know. Maybe what you went through, someone else is currently going through and they need some hope that they`ll get beyond it. Maybe someone else went through it and let it destroy their life, but you’ve struggled to rise above. It’s your duty to share how you did it.

Everyone in this world needs hope.  You are valuable and authentic.

 

For Part of my Story, Listen here: http://www.hipcast.com/podcast/HV39Q95Q

Character Must Be Your Foundation

char·ac·ter

ˈkerəktər/: the mental and moral qualities distinctive to an individual 

synonyms: personality, nature, disposition, temperament, temper, mentality, makeup.

character

Character Needs to Grow

The right character (mentality) will take you places you never thought you could go. It will open your doors for success, and it will help you build relationships with unique and important people. The right character will keep you in a position of authority and success, even when others seem to come and go. Character growth cannot be neglected.
Some people say that your character is just who you are, what you do and who you are will always remain the same. I beg to differ – character (mentality) can be changed with time, education, and effort. Character is a part of your personality, but it is also your mentality. Ever heard the saying “Change your attitude, change your life?” It’s true! When we change the way we think, we are actually shaping our character. In turn, we are ensuring our own success.

Character Breeds Opportunity

People like people who are committed, responsible, motivated, willing to listen and learn, and those who seem to have a good head on their shoulders (even if they make mistakes). The truth is, you don’t have to know everything to be successful – those who think they know it all will eventually have a wake-up-call. When people like your personality, your mentality, your disposition, then they like you. People with ambitious and righteous qualities don’t always finish first, but they are willing to sacrifice to do things right – the first time!

What we Do Matters

This means that what we choose to indulge in physically, mentally and spiritually is actually a part of who we become. Our eyes are the windows to our soul, and whatever we allow in, will somehow, some way, someday expose itself outwardly. If a good character (mentality) is a critical part of our long-term success, we need to be more focused not just on our talents/skills, but also on who we are, and who we are becoming.

Good Character Wins Every Time

 

We’ve all witnessed this. We’ve seen the athletes or celebrities with millions of dollars who are constantly in trouble with the law, in domestic partnerships disputes, or dead-beats to their children. We’ve witnessed some of the “most successful people” in the spotlight for their personal failure. Professionalism and personal character are tied together! Whatever is done in the dark will eventually come to light. If you are highly talented, but suck as a person – you will eventually lose your career position, and be left with yourself. If you are highly talented and have a good character, you will continue your wins even when you lose the game, a deal, or make a mistake. Someone who has good character can be respected; while someone without it is hard to respect them.

 

Get out today, and do something to help you build a better personality, better mentality, and in turn your behaviors will change. You will be one step closer to your success!

 

Mahaylo!

Healthy Life: Beyond Fitness and Nutrition, Its Mental Too


What do you think of when someone says points out how “healthy” someone  else is?

 

Do you think about their fitness level? Dietary habits? Aesthetics? Knowledge? Overall lifestyle? Or do we just think about their ability to lift heavy weights?

 

In America, we tend to think about being “healthy” in an external way. The reality is, health is also mental.

 

mental health

 

 

Too often we look at the outside of someone and deem them “healthy” when they may be physically or emotionally decaying inside. Hand-in-hand with physical health, is mental, spiritual and emotional health (to name a couple others).  We have this unhealthy view of what health is. We tend to think people who are skinny are healthy. We also think those who carry an extra 20 pounds are unhealthy (not always), and we judge those who eat ice-cream, but glorify those who drink every weekend because their life is “care-free” and “fun.” We tell women who lift heavy weights that they’re “bulky” or “husky” instead of glorifying their strength. We crave social attention, and are addicted to our technology – phones, laptops, computers, etc. We even go as far as to call things “healthy addictions” (like working out ‘too much’). In America, we forget what our bodies really need, and over-stress ourselves into disease, anger, anxiety, and obesity.

Nearly 70% of Americans are overweight, and 40% are considered obese. There is new scientific research that claims that a calorie burned is a calorie burned, but a calorie consumed is NOT a calorie stored (Dr. Robert Lustig).

 

So how do we live a truly healthy life? Here are some of my tips!

 

  • Focus on your positive qualities, and set goals to learn and build in areas that need improvement.
  • Move everyday! Some call it exercise,  but really it’s all just about movement! A walk, bike ride, hike, swim, the gym. It all counts.
  • Smile 🙂 Smile every chance you get (plus you`ll get less wrinkles)
  • Listen to your body. When you need to rest, rest. When you need to move, move. When you need to sit still, sit still.
  • Meditate/Pray in silence at least 20 minutes per day.
  • Disconnect from technology.
  • Dance to music.
  • Find ways to laugh a lot! Watch a comedy, hang out with friends, or just be silly.
  • Embrace love. Too many people in today’s society reject potential love for fear of being hurt. Stop hurting and start healing.
  • Engage in relationships every single day. Make that overdue phone call, send a post-card, go on a coffee date, and just BE.
  • Eat a balanced diet rich in fruits & veggies, healthy fats, moderate alcohol, and eliminate chemically processed foods.
  • Do what you love!

 

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Building A Team

[box] “If everyone is moving forward together, then success takes care of itself” -Henry Ford[/box]

Entrepreneurs know that it takes a team effort to build greatness;hence the importance of “circles” and “networks.”But how can we selectively build theses groups of people?

bootcamp

There are 5 basic tactics I have used to intentionally build my personal, grass-roots, circle of people.

1. REMEMBER YOUR BRAND. My brand is Inspired By Purpose – it’s self explanatory really – I am inspired and aim to inspire others because I know I have a purpose, and I help others find theirs. This means that everyone I choose to associate myself with must be someone who is inspiring, and someone who has a clearly defined purpose; when you know your purpose – you become passionate. It’s essential to only associate with individuals and companies who truly stand for their brand, and that your company has some sort of overlap with.

 

2. INTENTIONALLY SEEK RELATIONSHIPS WITH PURPOSE-DRIVEN INDIVIDUALS. Both in life, and in business, it is important that we seek out, cultivate, and flourish in relationships with others. Who we associate with can either make us or break us, and relationships with purpose-driven individuals can also help us drive forward with our purpose. Not only do purpose-driven people help us remember our “WHY” but they also help us generate ideas – one good idea breeds another, and another. When you cultivate these relationships, you can easily reach out for help, an opinion, council or just someone to relate to.

 

3. ALWAYS BE 110% ENGAGED AND PREPARED FOR A COFFEE MEETING. Set the time. Be on time. Dress nice. Comb your hair. Wear some heels. Bring a notepad and pen to jot down ideas. Be willing to fully engage in conversation (put your phone away)!  It’s inevitable that when brilliant minds come together that there will be free-flowing ideas for your next blog post, collaboration, or big event – write it all down! Whether you’re the CEO of your company, or an intern hoping to learn, you must be fully engaged if you want to recruit talent, and find loyalty. Being 110% engaged shows the person sitting across from you that you’re willing to listen – not just talk, and that is a skill. Showcase your skills and be more productive  by showing up prepared.

 

4. SMILE AND ASK LOTS OF QUESTIONS. When you smile, you are inviting someone into your space. You’re more likely to have a positive conversation, and you help the other person be more open with you. In addition, make eye contact, nod while you’re listening, and be genuine. If you are meeting with someone you idolize or you see as an expert in your field, don’t forget to ask lots of questions, and jot the answers down! Treat the person you’re meeting with with the respect, engagement that they deserve for giving you their time. Most of all, have a good time and help your new colleague do the same.

 

5. GET INVOLVED. Spend time actively pursuing a common business goal, hobby or travel together. Book a motivational convention together, or better yet – set one up yourselves. Relationship-building tasks will help you go to a deeper level of trust, loyalty, extended networks and circles, and prime you for future opportunity. Don’t neglect getting involved in your local and national communities. At the end of the day – we’re all in it together.

 

team alignment

Local Gyms offer Free Fitness Classes: Channel 2 News

City of Reno, Local Gyms Offer Free Fitness Classes

Posted: Jun 24, 2014 3:28 PM PDTUpdated: Jun 24, 2014 5:03 PM PDT

 CLICK HERE FOR VIDEO :KTVN Channel 2

The City of Reno is offering free fitness classes to help people get in shape this summer. “Shape up Reno” is a partnership with local gyms and instructors which started three years ago. Tuesday the program held a fitness boot camp at Wingfield Park, which is a perfect place for people who work downtown. “They’re sitting at their desk all day, they’re wanting to get active but maybe they can’t find the time, or they have to run their kids somewhere, so this is a great way to eliminate that excuse,” explained Channell Holmgren, who teaches a free one-hour exercise class on Tuesdays. “I thought it was a great way to give back to the community, so this is my third year doing that,” she added.Andy Bass, the Recreation Manager for the City of Reno, says it’s a community effort. “It’s not just the City of Reno it’s really these local businesses that are donating their instructors and their space to make it happen,” he said.The classes are meant for all ages, and all fitness levels. Rossy Cardenas was invited by a friend last week and showed up again for the boot camp class. “It’s hard but it’s also easy. It depends on how hard you want to go,” she said. “Anybody, even first-timers, they’re going to feel right at home,” she said.

Classes vary from Pilates to boot camp to yoga, at different locations during the summer. “The whole focus is to try to remove the barriers to fitness. So the first barrier is money, the second is trying to find a place that they feel comfortable,” said Bass.

Those who show up say they also meet new friends. “It’s really easy to get locked in a building during the day and so this is a nice way to have a relationship and have some fun,” said Holmgren.

Click here for a complete list of locations and classes.

Shape Up Reno: News 4 Today

Shape Up Reno 2014

 

City of Reno’s “Shape Up Reno” offers free fitness classes

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ShowImageShape Up Reno, a free fitness series organized by the City of Reno, has returned and is now being offered through various local businesses.Individuals or local gyms have agreed to offer one or two classes per week. In the past, Shape Up Reno has been offered during the spring through fall months. This year, the City of Reno would like to see it become a year-round program.

One of the many classes offered is every Tuesday during the lunch hour. Channéll Holmgren teaches a “boot camp” at Wingfield Park from noon to 1 p.m.

“Shape Up Reno offers something for everyone,” says Addie Vivas, Recreation Assistant for the City of Reno. “From yoga to intense cardio, people can get out and enjoy a nice workout that is right for them.”

For more information, call 775-334-2262.

Shape Up Reno – Free Fitness Classes

shape up reno logo

coming_soon

 

 

 

MAY 2014

Shape Up Reno is a free fitness series offered by the City of Reno and local partners. Fitness sessions last one hour.

 

Dear Participants,

As a Fitness Expert and Coach I am honored to be a part of the 3rd Annual Shape Up Reno Program in it’s the 3rd Operative Year.  Each year Andy Bass, Recreation Manager of the City of Reno, has invited me to participate in this program to FIGHT OBESITY in our local community.

My passion is helping other succeed by providing the proper tools and resources for them. For many, cost is a huge factor when it comes to gym memberships or private training. Shape Up Reno has been one of the best programs I have been involved in.

Each week, I donate one hour of my time to help reduce costs for participants, and give back to the community. It is not only a great way to meet new people, but also an unconventional way to help inspire the city of Reno to get moving!

Reno is rated as the number one most alcoholic city in America. This is not surprising with the casino industry. With fast foods everywhere, casinos, alcohol, and sedentary lifestyles, I am to inspire others to get moving by showcasing our class in the park.

If you wish to attend, please feel free to contact me directly or contact The City of Reno. You may find other class information on The City of Reno Homepage.

Most Sincerely,

Signature

 

 

 

 

HELPFUL INFORMATION:

  •  Anyone can show up to any class, anytime, for FREE.
  • There is absolutely no cost involved, and fitness regimens are progressed or regressed for all participants — Anyone at any fitness level is welcome to join.

 

  • My “BOOTCAMP” class meets in the heart of downtown at the Wingfield Park Amphitheater from 12-1 on Tuesdays. A typical workout consists of: A jog around the Truckee River, a dynamic warm-up, mobility exercises, strength and cardiovascular training, and a yoga style cool-down. This structure teaches the importance of proper warm-up and cool-down, and encourages participants to use this structure within their at-home-workouts.

 

  • Equipment is varied and includes everything from: Bosu Balls, jump ropes, medicine balls, kettlebells, TRXs, agility ladders, speed ropes, etc.

 

Please call the City of Reno at (775) 334-2262 or Channéll Holmgren at (775) 400-8333 for more information.