how to get fit

5 WAYS A PERSONAL TRAINER CAN HELP YOU SUCCEED

You’ve tried over and over to maintain a healthy lifestyle. You want to stay strong and active, keep up and play with your grandchildren or take your fitness to the next level. Your dream keeps getting farther away as you get older. Stop the internal fight by teaming up with a personal trainer who can support and teach you the tools you need to succeed. Here are 5 ways a personal trainer can help:

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1. Accountability – It tough changing your day to day rituals. We get used to doing the same things day in and day out and it tough figuring out how to fit in workouts, food planning, and life balance. This is why a program with accountability helps. Checking in with your trainer for regular measurement, body fat and pictures is usually enough to keep you on track and motivated to keep going and skip that pizza or dessert.

2. Debunking all those old myths about nutrition – It’s tough to keep up on all the new information out there about nutrition. What works and what doesn’t work. Why low fat, low carb diets do’t work. Why limiting your calories can actually create chaos with your hormones and metabolism.

3. Gives you confidents and knowledge to exercise property – Learning how to properly weigh-train can be intimating, especially for beginners. A personal trainer will teach proper progression to insure there are no injuries, while building strength and function within the kinetic chain.  Have you been training for a while but you’ve plateaued? Learning new exercises and combinations can give you more effective results and take you to that next fitness level you’ve been working so hard to reach.

4. Teaches proper nutrition for life not a quick fix – Are you always wondering what proper mix of micronutrients will help your transformation. What to eat and how much? What might work for someone might not work for the next person, we are all unique individuals. Throughout your program a personal training can dial in what works for you, so you are successful for life.

5. Teaches life changes that stick – How many times have you tried to incorporate more healthy habits into your life? Then a week later your not doing it at all? Having that accountability with someone who teaches life changing sustainable habits through small daily steps is essential.

It’s a team effort to move past life changing fears and uncertainty to one of desire, excitement and change. Make your life feel significant, valuable and happy!

Holiday Workout Ideas for Women on the Go

‘Tis the season to feel frazzled! With the holidays come the stress and chaos of the season. And if you’re planning to hit the road to see family this year, you may wonder how you’ll ever be able to squeeze in a workout.

Whether you’re in a hotel room or stuck in bunkbeds at your mother-in-law’s house, I’ve got you covered. Here are some travel-friendly workout ideas that you can do anywhere.

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Bodyweight Exercises

Skip the workout equipment and get back to basics with these bodyweight exercises that are perfect for on-the-go resistance training.

·      Upper Body and Core

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You’re probably already familiar with both push-ups and side planks, so why not combine these two movements to pack a one-two punch for your upper body and core.

Simply do a push-up, then rotate onto your side and reach your arm up for a side plank. Back down into a push-up position and repeat. Modify as necessary. Do 3 sets of 8 to 10 reps on each side.

·      Legs and Booty

It’s all about the squats when you’re trying to get a mega bang for your buck. This one bodyweight exercise hits several major muscle groups and can be done anywhere.

If you have enough space, lunges can also be a great option, and they boast a big lower-body impact as well.

For both of these exercises, do 3 sets of 12 to 15 reps (per leg for lunges).

·      Cardio

You don’t have to be outside or in a gym to get in your cardio. If you’re stuck in a bedroom or hotel room, do intervals of jumping jacks, burpees, or mountain climbers to get your heart racing.

You can also combine any of the upper body, lower body, and core exercises I mentioned earlier into a HIIT type session to get both strength and cardio done in one workout.

·      Yoga

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If stress from holiday travel is bumming you out, namaste your way through it with yoga. There are plenty of quick and easy yoga sessions that you can stream anywhere to help you stretch, strengthen, and tone.

Get Active Outside

If you’re sick of being stuck in the house during your travels, bundle up and get outside. Taking full advantage of the outdoors is a great way to stay active.

Are you traveling to a snowy winter wonderland? Hit the slopes or visit an ice rink for some ice skating. Not your cup of tea? Go sledding! Believe me, lugging a sled up a hill will have your quads on fire (bonus points if you load your sled with kiddos first).

Final Thoughts

Don’t get put on the naughty list – commit to staying active even when you’re on-the-go this holiday season. Plus, squeezing in a few training sessions now will make jumping back into your fitness routine a breeze once the holidays are over.

Need more ideas on how to stay fit through the holiday season and beyond? I’d love to help you start the new year off stronger and sexier than ever! Let’s chat.


5 Must Have Gifts for Women Who Workout

Trying to get your holiday shopping done? Or making your own list for Santa? Either way, I’m here to help you with a list of great fitness gift ideas that go beyond leggings. I rounded up 5 must-have gifts for the fittest women on your list – including yourself!  

1.   Moji Heated Foam Roller

Suffering from muscle soreness? The innovative Moji Heated Roller packs a one-two punch to relax tight muscles and help you recover from a tough workout. How does it work? The foam roller design and pattern combine with heat therapy to target your muscle tissue and stimulate the flow of blood and oxygen. It’s a game changer when it comes to pain relief and recovery! 

2.   6 Pack Fitness Leather Tote

This Six Pack Fitness Renee Tote is sleek and packs away 4 meals for an 8-hour workday. It has an insulated modular core system that keeps meals fresh and organized all day. It is preloaded with 4 snap lid containers, 1 nutrition compact for supplements and 3 gel packs to keep meals organized. The large zipper main compartment included an interior sleeve for a laptop up to 13 inches, plus organizational pockets for accessories. Designed for the professional fit women who like to eat healthy on the go.

3.   Dr. Teal’s Epsom Salt Soak

Remember when Calgon used to take you away? Well these days, it’s Dr. Teal. These Epsom salt soaks are the ultimate for relaxing and recharging. With a mix of Epsom salt and essential oils, Dr Teal’s soaks help reduce inflammation, relieve stress, and provide relief for achy muscles. After a hard training session, pour one of these solutions into your tub, lay back, and soak – divine!

 4.   Anker SoundBuds Curve Wireless Headphones

Exercising with great workout buds makes your workout even better. The Anker SoundsBuds Wireless Headphones are Bluetooth, with built-in mic and carry pouch. These have clear sounds quality and noise cancellation technology. They are customizable for the perfect fit to keep them in place during touch workouts. And last up to 14 hours of battery time. Plus, they’re sweatproof! Get ready to tackle your toughest workouts with these chic wireless headphones.

5.   Black Mountain Products Resistance Band Set

I couldn’t have a wish list for women who workout without actually putting any fitness gear on it! So to round out my list, check out this set of resistance bands from Black Mountain Products – an all-in-one set that you can take anywhere. This is the perfect gift for anyone from beginner to expert who wants to continue their strength training program at home or on-the-go.

For even more ideas, check out my favorite products on my website. I have a long list of supplements, gym equipment, and other miscellaneous gift ideas for any fitness buff.

If you want to take your fitness game to the next level and boost both your confidence and your results, check out my services page. I offer one-on-one training and online programs with a personalized approach. Let me help you find your strength!


7 Tips for A Flatter Tummy

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One of the first things my new clients say is that they want a flatter tummy. Belly fat can be embarrassing and uncomfortable. It also affects a woman’s confidence and how she feels in her clothes.

Even more important is the problem that this type of fat around the mid-section is a risk for type 2 diabetes and heart disease.

The good news—you can do something about it.

Here are 7 tips to help you lose belly fat so you can wear those form fitting clothes and feel beautiful in them:

1.    Eat a high protein diet: Protein should be a part of every meal. It keeps you full, decreases your appetite and helps build strong muscles. Studies have shown that eating quality protein (i.e., beef, salmon, eggs, turkey, pork, fish & chicken) throughout the day decreases abdominal fat—the type of fat that can be a precursor for obesity and disease. Not sure how much protein to eat? Strive for 0.8 grams per pound of body weight. 

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2.    Cut out sugar: For many of us, this is easier said than done. Sugar tastes good and many compare it to a drug that you can become addicted to over time. Quitting cold turkey usually doesn’t work. Instead, try to find healthier ways to satisfy your sweet tooth. Swap out candy for some fruit, and if you crave chocolate, eat a small piece of dark chocolate (at least 70% dark or higher), which is also heart healthy. And don’t forget those sugary drinks that are often overlooked. Ditch the sodas and juices, which are loaded with sugar. Flavored unsweetened seltzer or water is just as good and ten times better for your waistline. 

3.    Get active: It sounds obvious, but it’s always worth repeating. Cardiovascular exercise and resistance training will always work in reducing belly fat. You’ll burn calories whether you’re running, walking, biking, rowing or taking your favorite dance class. Studies show that aerobic exercise leads to weight loss, which ultimately results in reduced abdominal fat. What women sometimes forget though is the strength training part of the equation. Resistance training at least three times a week will not only get you stronger, but the muscles you build will take the place of fat. So don’t forget to lift those weights!

4.    Cut refined carbs and processed foods: Carbs often get a bad rap and there is some good reason for that. The problem occurs when you don’t eat the right carbs. A refined carb has basically been stripped of its nutritional value including fiber, vitamins and minerals. The lack of these important nutrients has been linked to obesity. Opt for complex carbs such as yams, sweet potatoes, whole oats, quinoa, and wild brown or black rice.

The same goes for processed foods. Just seeing the word “processed” on a food should be enough for you to stay away from it as it’s far from being natural and healthy. These foods are usually loaded with sugars and other ingredients that do nothing to keep your body healthy or your belly flat.

5.    Drink apple cider vinegar (ACV) every day: A tall tale or health hack? Whatever you may think about drinking apple cider vinegar, the truth lies in the science. One study showed that daily intake of apple cider vinegar significantly reduced belly fat. The acetic acid in the vinegar is what does the trick. And not only that, ACV has also been shown to lower blood sugar levels. Just be sure to dilute it with some water so it’s easier to drink.

6.    Drink plenty of water: Water is essential for all living things and that includes you. Water regulates your internal body temperature through sweating, it metabolizes and transports carbs and proteins, it helps flush waste out of your system and it keeps your joints lubricated. The list goes on and on. When it comes to belly fat, water is the perfect weapon to keep your body healthy while flushing out whatever may be causing belly bloat.

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 7.    Get more sleep: They don’t call it beauty sleep for nothing. A good night’s sleep, which should be at least seven hours a night, is important for a variety of reasons. Not only is it beneficial for mental clarity, but it also reduces cortisol (the stress hormone). Lack of quality sleep has also been shown to increase the levels of ghrelin—the hormone that regulates your appetite. That means you’re more likely to eat more, which can lead to belly fat.

Some of these tips may be much easier than others and that’s okay. Rome wasn’t built in a day so no one expects you to change your habits over night. Pick the one that you know is the biggest contributor to your belly fat and work on changing that behavior. If you can break the most challenging habit, the rest should be easy!

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3284412/

https://www.ncbi.nlm.nih.gov/pubmed/17637702

https://www.ncbi.nlm.nih.gov/pubmed/25477716

https://www.ncbi.nlm.nih.gov/pubmed/19661687

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/


 

BEGINNERS - FIRST STEPS TO EXERCISING

Getting fit! Becoming the best version of you! FINALLY having a booty! It all sounds awesome, but it can also all sound terribly intimidating. There are a lot of steps in the process of meeting your fitness goals; and it’s not just about getting to the goal. It’s about a total lifestyle overhaul. You’re not just committing to going to the gym three days a week. You’re making a promise to yourself to make healthy decisions everyday.

But accomplishing all of this can actually be a lot easier than it sounds… depending on how committed you are to making a genuine change in your life. So, if you’re committed, read on!

It’s understandable that everyone has to start somewhere so if you’re a total beginner here are a few tricks to make getting fit a little less scary and a little more fun:

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  • Accountability Buddy: You don’t have to go it alone. Grab your best friend, your sister, or a trainer to go through the journey with you, so you have a cheerleader when things get tough and to hold each other accountable. Having a plan is number one, therefore after every workout, as your stretching, strategize your next workout, when, where and what you will train. Having a trainer, on the other hand keeps you accountable, on your toes and encourages you to get that last rep in. Because they know you can do it, and will remind you that you know you can do it too. 

  • Don’t Go Cold Turkey: Let’s talk about food. If you’re a beginner, we’re talking SUPER beginner, the food might be your biggest hurdle. Start simple by cutting out processed foods, like frozen dinners and/or dinners from a box. In place of those things add in whole foods, such as lean meat like chicken or fish, fresh in season veggies, and healthy carbs such as brown rice or sweet potatoes. Do that for a week or two and then cut out something else, like pop. You can do this by cutting in half what you normally drink for 3-4 days and then cutting that in half, and so on. The good news is, you don’t have to give up french fries, ice cream, or your favorite guilty pleasure all together right away, but saving those things for a free meal on the weekend will help you reach your goal much quicker.

  • Be Gentle With Yourself: Goal setting is a big part of understanding your fitness journey. You can use your goals to track progress and set benchmarks. However, it’s important to set goals that are realistic. People are different genetically and their bodies will respond to fitness as such. In other words, if you’re of Scandinavian descent don’t make your goal booty that of a naturally curvy Latina. Some things just aren’t physically possible. So, by all means reach for the stars but don’t reach for something impossible that may only leave you disappointed and feeling needlessly discouraged. Setting weekly goals to get to the gym and start eating clean whole foods are more attainable, and will help you reach your long term goals. Do what is needed on a daily basis will take the overwhelm out of the whole process.

  • Tracking/Journaling: It’s important to know what you have done and where you are going. Don’t be blind in the process and progress. Have a tracking journal or phone app where you can write what exercises you have done, what weight and how many reps. That way when you go the gym next time you will know your weights and reps and therefore, push yourself, and also pat yourself on the back as your strength and weight increases. Just has important is journaling your mood, water, sleep, calories, weight or body fat. Keeping track of all these things is higher knowledge when you have hit a plateau and you need to changes things up.  

  • Make An Investment: Being healthy is an investment, in YOU! It’s a lifestyle investment. You are worth the investment so take the time needed to plan your meals, your workouts, stretching, etc. Love yourself enough to take the time to invest in your health so you don’t have to pay for it later in life. Meaning in medication, doctors, being sick, unable to play with grandchildren, and unable to be active with friends, etc.

These are some simple strategies to help get you started on your fitness journey. If you need more guidance and support you might consider signing up for the 12 week Fit & Ageless weight loss program.