Our favorite part of owning this personal training business is the privilege of seeing the confidence that is created when people DECIDE to commit to health and fitness.
That simple DECISION creates an incredible ripple effect in all other parts of their life and life gets so much better. We are so very thankful that we get to be part of the process. What is your favorite part of your job?
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I DON’T KNOW WHO NEEDS TO HEAR THIS BUT… just because you can do something doesn’t mean you have to or you should.
A while back, I used to put the needs of my business, my friends and my family ahead of my own. I would skip training sessions and skip meals and I was basically running myself ragged meaning I didn’t have anything left in the tank for myself. This was around the time that I was really struggling to manage my hashimotos and I was absolutely EXHAUSTED. Dog tired. I didn’t feel like myself. And - I really had lost the joy from my life but still, I would push it at work and pour it into everyone else. Then I finally realized that I wasn’t good for ANYONE including my family and my business. I learned that if I wasn’t being good to myself, I really couldn’t be good for anyone or anything else. This one shift helped change my life and the few key non-negotiables for me really aren’t that difficult to manage. 1 - I prioritize my sleep - I make sure that I get at least 7 hours 2 - I prioritize my training sessions - I train at least 3x weekly 3 - I prioritize my nutrition - I meal plan to ensure I’m well nourished 4 - I stay hydrated And… I feel so much better. I am a better mom, a better wife, a better leader, and a better business owner. What’s ONE THING you can do (and feel like you “should” do), that you can let go of?
We are big fans over here of smashing limiting beliefs. Sometimes you’ve just got to let go of the thoughts, habits, and old routines that are no longer serving us.
If you’re looking for a program who can help you leave the old stuff behind, embrace the new, keep you on track, and cheer you on… let’s DO THIS! In our training program not only do we train you on the physical fitness, we all give you the tools and resources to get your mindset set up for long term success. Curious? Want to know more? Just comment ‘send it’ and we will send you the link to get scheduled with a no obligation phone call to learn more about how we can help smash those limiting beliefs. Want my BEST tip on getting started with being more active?
START WHERE YOU ARE. Do a little: a short workout, a walk, just MOVE. Then, add more as you get fitter. Keep it simple! Only 1 in 4 adults and 1 in 5 adolescents in the US meet the activity guidelines. If you’re in that group, the idea of getting started can feel overwhelming. But it doesn’t have to be! Start small, and as it gets easier, add on! You’ll be amazed at the difference you can feel almost immediately in your energy and mood. Ready to take the first step towards a healthier you? If you’re looking for guidance and support, let’s plan a time to chat! Our training program is designed for busy professionals who want to feel their best. Just comment ‘chat’ and we will send you the link to schedule a no-obligation call with us. As if you needed another reason to take a vacation...
Here’s a biggie — it’s great for your health! But check this out: almost half of all Americans don’t use up all their paid time off every year! Here are just a few reasons to book your next break… Studies have shown that taking vacations is linked with a lower risk of high blood pressure, high blood sugar, and metabolic syndrome — which are all related to heart disease, the leading cause of death. AND… during vacations, we’re more active, get more sleep, and have less stress — all of which are tied to better health The big question is: where are you going? What’s your ultimate vacation? Let me know! Your fitness formula for a busy summer schedule:
Short workouts ➕ Intensity = 💪 When you bring the intensity — e.g., short periods of hard work mixed with lighter activity — you don’t have to work out as long to get the same (or better!) results. Here are just a few benefits of shorter, intense workouts: 💃 Efficient Weight Loss – you’ll get the same calorie-burning benefits as longer workouts, but in much less time. ❤️ Better Heart Health, Blood Pressure, and Blood Sugar Levels – it’ll boost your body’s ability to use energy, making your heart healthier. 🧠 Good For Your Brain – it helps with learning, memory, and fighting the effects of aging. 🏋️ Builds Bone Density – high-intensity resistance training beats moderate-intensity resistance training for improving bone health. To get the best results in our training program, it’s just 3 45-minute (deliciously air conditioned) training sessions per week. Ready to make the most of your time and feel your best? If you’re looking for guidance and support, let’s plan a time to chat! Our training program is designed for busy professionals who want to feel their best. Just comment ‘chat’ and we will send you the link to schedule a no-obligation call with us. It’s called “I’ll start tomorrow” syndrome, and it’s a HUGE hurdle between you and your goals.
It’s exactly what it sounds like: deciding to start a new health/fitness routine… TOMORROW. Here’s what to do instead of waiting till tomorrow: Start RIGHT NOW, with just ONE SMALL THING. 🚶Take a walk around the block instead of waiting for perfect conditions. 🥗 Make a healthy choice for dinner, instead of diving full-force into a complete meal-planning program. 💃 Write down 5 reasons WHY getting healthy is important for you and get specific. The whole point is to just START. You can always add those bigger actions later! Ready to break free from the “I’ll start tomorrow” mindset and make real progress? If you’re looking for guidance and support, let’s plan a time to chat! Our training program is designed for busy professionals who want to feel their best. Just comment ‘chat’ and we will send you the link to schedule a no-obligation call with us. Everyone says they don't have time to meal prep... but my question is... how do you have time NOT to meal prep?
We take just about an hour per week to get ourselves set up for the rest of the week. We cook all the things that take longer to cook: we grill up our meat for salads, we cook up our quinoa or brown rice, and we roast our sweet potatoes. That way when the dinner time hustle starts, we have a plan, we have options and we can pull our meals together in just a few minutes. It's beautiful and I can't imagine having to wait 40 minutes for my rice to cook on a Tuesday. I’d much rather spend that time in a kayak. I'm not kidding. And I realize most people don't do it this way and I think that is the reason that most people struggle with their nutrition - because the workweek is a hustle. And if you don't have a plan - it is a lot easier to swing through for fast food or order pizza. I feel you. And I want to show you how you and your family can get set up for success with nutrition so that you feel better - so that you have the energy to power your days - and so that keep making progress towards achieving and sustaining your health and fitness goals. That is why we created our new Summer Meal Plan. But really this meal plan is less about the recipes, and the grocery lists, and the delicious meals. It is about SHOWING YOU and TEACHING YOU how much better you life will run, how much better you will nourish yourself and your family when you have a plan to follow. So - I hope you will join us! Comment 'summer' below if you're in for the meal prepping system, and I'll send you the link to buy our new summer-inspired meal plan for just $27. RECIPE: Tomato-Basil Grilled Wild Salmon
Love a quick, healthy lunch or dinner with NO dishes to clean?! This wild salmon recipe is packed with protein and healthy omega-3 fats, and whether you grill or bake it, it's ready in under 30 minutes! It’s incredibly versatile, too… If you like a lighter meal? Serve it with a garden salad. If you want something heartier? Serve it over brown rice. Plus, this salmon makes a perfect topper for a lunchtime salad if you have any leftovers! Here’s the full recipe 👇 Tomato-Basil Grilled Wild Salmon (serves 4)
Preheat your grill to medium. (If using an oven, preheat to 425ºF/220ºC). Mash the minced garlic and half the salt on a cutting board to form a paste. Place in a small bowl and stir in the olive oil. Check the salmon for bones and remove (using tweezers) if necessary. Lay out a large piece of foil, and coat with cooking spray. Place the salmon skin-side down on the foil, and spread the garlic mixture evenly over the fish. Sprinkle with ⅓ cup (15 g) of basil. Arrange the tomato slices on top, and season with the remaining salt and pepper. Place the salmon on the grill or in the oven. Grill for 10-12 minutes (or bake for about 20 minutes), until the fish easily flakes. When done, put the salmon on a serving platter and garnish with the remaining basil. Nutritional info per serving: Calories: 242, 10 grams fat, 3 grams carbs, 1 gram fiber, 35 grams protein If you make this, make sure you take a pic and tag me with it! Committing to your health and fitness is a transformative experience. Imagine a comprehensive fitness program not just shaping your body but also nurturing your mind and spirit. Discover the five compelling reasons why a comprehensive fitness program can be the key to unlocking a healthier and happier you. Understanding the Importance of a Comprehensive Fitness Program
Starting a comprehensive fitness program is not just about losing weight or gaining muscle. It's a commitment to your overall well-being, encompassing physical, mental, and emotional health. By incorporating various aspects of fitness into your routine, such as cardiovascular exercises, strength training, flexibility work, and mindfulness practices, you will create a balanced and thriving life. Moreover, a comprehensive fitness program goes beyond the physical aspect and dives into creating sustainable habits that can positively impact every facet of your life. From improving your energy levels and enhancing cognitive function to boosting self-confidence and reducing stress, the benefits are far-reaching and profound. By understanding the holistic approach of a comprehensive fitness program, you equip yourself with the tools necessary to not only achieve your fitness goals but also cultivate a long-lasting foundation for a healthier lifestyle. Physical and Mental Health Benefits of a Comprehensive Fitness Regimen Engaging in a comprehensive fitness regimen can lead to remarkable improvements in both physical and mental health. Regular exercise has been scientifically proven to boost mood, alleviate symptoms of anxiety and depression, and promote better sleep patterns. Furthermore, the combination of strength training and cardio exercises in a comprehensive program strengthens your cardiovascular system, increases muscle tone, and enhances overall endurance. These physical benefits not only improve your quality of life but also contribute to a longer and healthier lifespan. On the mental health front, the endorphins released during exercise act as natural mood elevators, helping you combat stress and anxiety effectively. A comprehensive fitness program acts as a powerful ally in your journey towards mental and emotional well-being. The intrinsic connection between your physical and mental health underscores the importance of adopting a well-rounded approach to fitness. A comprehensive fitness regimen acknowledges this synergy, empowering you to nurture both your body and mind simultaneously. Incorporating Nutrition for Optimal Results in Your Fitness Journey Nutrition plays a pivotal role in maximizing the benefits of a comprehensive fitness program. Fueling your body with the right nutrients not only supports your physical performance during workouts but also aids in recovery and muscle repair post-exercise. By focusing on a balanced diet rich in lean proteins, whole grains, fruits, and vegetables, you provide your body with the essential vitamins and minerals needed to sustain an active lifestyle. Proper hydration and mindful eating habits further enhance the efficacy of your fitness routine. Integrating nutritional awareness into your fitness journey creates a harmonious relationship between your food choices and your fitness goals. The synergy between nutrition and exercise amplifies the benefits of your efforts, empowering you to achieve optimal results and long-term success. Effective Workout Strategies for All Fitness LevelsOne of the key advantages of a comprehensive fitness program is its adaptability to individuals of all fitness levels. Whether you're a beginner taking the first steps towards fitness or an experienced athlete looking to elevate your training, a well-designed program can cater to your specific needs. From personalized training sessions tailored to your fitness goals to scalable intensity levels that challenge and motivate you, a comprehensive approach ensures inclusivity and progression for everyone. Embracing a diverse range of exercises keeps your workouts engaging and effective, preventing plateaus and monotony. By incorporating varied workout strategies, such as interval training, circuit training, balance training, and functional movements, you not only target different muscle groups but also enhance your overall fitness capacity. The versatility and scalability of a comprehensive fitness program make it accessible and beneficial for individuals at any stage of their fitness journey. Building Consistency and Discipline Through a Comprehensive Fitness Approach Consistency is the cornerstone of progress in any fitness endeavor. A comprehensive fitness approach instills discipline by establishing a structured routine that prioritizes regular exercise, proper nutrition, and adequate rest. By cultivating a mindset focused on long-term health and well-being, you foster habits that are sustainable and conducive to your fitness goals. The accountability and structure provided by a well-rounded fitness program empower you to stay committed and motivated on your journey to a healthier lifestyle. Embracing the principles of consistency and discipline through a comprehensive fitness approach not only transforms your physical health but also strengthens your mental resilience and determination. Every training session, healthy meal, and moment of self-care contributes to the foundation of a balanced and fulfilling life. Embracing Total Wellness As you delve deeper into the world of comprehensive fitness programs, remember that the true essence lies in the holistic approach towards well-being. Embrace the journey, celebrate every small victory, and let the power of a comprehensive fitness program guide you towards a life filled with vitality and strength. If you are looking to get started - click here to schedule a no-obligation call to learn more how we can help. |
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