August 02, 2017



It's the beginning of August. YOU HAVE NOT LOST. IT'S PRIMETIME. You are 7 months into the game that you promised yourself you'd play well. Do better by yourself. Stop beating yourself up for what you haven't done... For where you dropped the ball. Your plan -- or lack thereof, for some -- didn't work. Don't punish yourself. You need a new plan -- constructed from your best attributes, not your worst. 

The first 7 months are over. There's nothing you can do about it. But the game is far from over. IT'S PRIMETIME -- What is your comeback strategy based on your best self? 


After yesterday's post, I received a number of messages from those who could identify with finding themselves disappointed with their health and fitness performance so far this year, but with no idea where to even start creating a new comeback plan.

For those of you who asked, I have created a detailed, 10-part series to help turn the second half of your year from defeat to a primetime comeback with a better plan.




Take a full inventory of ALL your body's stats -- Not just the halftime 'score' of your weight. Your 'score' does not give you enough information to tell you which aspects of your game are weak. The more you know about the actual, current state of your body, the more effective your new plan can be, and the quicker you will gain ground on results.
    Ideally, I recommend having a full, Fitness & Body Composition Analysis performed by a health professional. In addition to your weight and measurements, the right pro should be able to determine the following at a low cost or complimentary with their services:
      • Resting Heart Rate, Blood Pressure & Blood Oxygen Level
      • Lean Body Mass, Lean Mass by Body Segment
      • Body Fat Percentage, Visceral Body Fat, Fat Mass by Body Segment
      • BMI, Bone weight, Basal Metabolic Rate & Metabolic Age
      For a serious Fitness Assessment, a good professional should also be able to determine the following:
      • Aerobic Capacity -- VO1, VO2, VOMax
      • Muscular Strength & Muscular Endurance
      • Flexibility & Power
      • Movement Limitations and/or Imbalances

        Again, the above is the IDEAL. And while the best health and fitness professionals will usually make assessments easy and affordable, not everyone can or wants to undergo a professional assessment. 

        If you are taking your own stats, try to include the following in addition to just your weight (These are the stats I request from my Online Training Clients to best coach them):

        • BMI (Body Mass Index) to determine what range of health your body is currently. Here's a BMI calculator for you: BMI
        • Resting Heart Rate as a baseline for your fitness level and heart health. Here's how to take yours if you don't use a heart monitor/FitBit/etc: RESTING HEART RATE 
        • Body Measurements to determine changes in your composition that might not be reflected on the scale. Here's how to best take your measurements:

          • Take Progress Pictures -- not for social media, but for your own consumption. These poses will give you the best overall fitness perspective:
          • Track your Mile Pace -- Running or walking, on the treadmill or through the park trails, time your current mile pace. Not up for performing a complete mile? That's just fine. Time your half mile, quarter mile, or whatever your maximum distance is today. Be sure to note both the distance and pace when recording it. 
          Check in with us for Part 3 of the series to learn the next step to building your Comeback Plan. In the meantime, feel free to contact us at Club FITspiration if we can help. And if you missed it, read Part 1 of the series: Punishment or Primetime to catch up. 
            To your health & happiness,
            Dolores Harrell

            Also in Club FITspiration Coach Notes

            DUCK & RECOVER - FIT Foodie Friday
            DUCK & RECOVER - FIT Foodie Friday

            August 03, 2017

            DUCK & RECOVER

            Balancing your nutrients in a pleasurable way can be tricky. Without an intentional plan, most find they are eating far too many of certain macros, and not nearly enough of others. Particularly if you are working on your fitness and working to build lean muscle, getting enough protein can be tricky. 

            And then there is the issue of boredom. It's Friday night, you've worked hard all week, and the last thing you want to eat is another boring chicken breast. You want flavor, maybe something savory... maybe something that will do a glass of wine justice. I get it. Me too.

            While many have chicken breast heavily represented on their meal plans, the more savory duck breast is often overlooked. True, it has a fair amount of fat attached to it, but the vast majority of fat is right underneath the skin. Simply remove the skin before cooking, and you've got a much leaner and meaner bird (just be sure to keep it moist).

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            Punishment or Primetime - Part 1 of 10 Series
            Punishment or Primetime - Part 1 of 10 Series

            August 01, 2017

            It's the beginning of August. And just as it happens every year, at this time, I hear an overwhelming number of people profess their defeat. It's over. They have failed. Their New Year's resolutions to live a healthier lifestyle, lose weight, etc. have not only tanked, but in many cases, they've even lost ground in the battle of the bulge, and have put more weight on since December. Summer came and is quickly becoming a memory, while the beach body they promised themselves never happened. 

            They are failures. And while standing in the checkout lines of back-to-school shopping, or drowned in the ocean of post-summer vacation piled up workloads, they have decided it's unequivocally over for the year.

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            Breakfast of Coaches -- Part 2
            Breakfast of Coaches -- Part 2

            July 31, 2017

            Continuing on the topic of breakfast from yesterday's post, I am often asked, "What do you eat for breakfast?"

            That's a difficult question for a food lover who designs a variety of nutrition plans around client preferences -- So many tasty choices -- But I have a few favorites. Here's one of them:

            View full article →