Fitness and the Holidays 

We all know with the holidays, time runs short really easily. So, let’s look at how to keep health and fitness in your crazy holiday schedule.

First, and best advice, is to focus on quality over quantity. You don’t have to spend an hour on your workout when you could bust out a hard core workout in just 30 minutes. Try knocking out 2 or more muscle groups back to back while reducing rest time. For your cardio, try doing intervals or tabata training. This will keep the challenge high and reduce the time required for the workout.

Another idea is workout at home and focus on the basics! Push-ups, pull ups and squats. You do not need a gym for a great workout if you focus on these basics.

The healthy eating is the biggest holiday challenge. Junk food is everywhere!! But don’t get down on yourself if you have a few slip ups. We are all human. Just focus on portion control, then the little indulgences won’t add up as much.

See my fitness journey.

Have questions? Contact me.

5 Tips To Keep Your Fitness Goals.

Every year I meet people that make very unrealistic health and fitness goals for their New Year’s resolution, and, within a month, they give up. That doesn’t have to be you. Get Inspired.Set attainable goals. The most common mistake people make is to set one large goal. It is important to set small goals for short term and long term. Instead of saying “I want to lose 50 lbs. by summer” (which is unhealthy), try the small goal of losing 1-2 lbs. a week. It doesn’t sounds like much but a small step forward is still a step forward. I use the SMART goal system. SMART stands for Specific, Measurable, Attainable, Realistic, and Timely.

Get a trainer. Even if it’s once a week or once a month, a trainer will help you assess your current fitness level, set goals you can attain, and help you choose workouts to get you to your goals. They can make sure you are doing your exercises correctly to avoid injury and can help you stay motivated. Don’t forget, even Arnold Schwarzenegger, Lou Ferrigno and Ronda Rousey had help.

Eat for success. You can’t get lean and fit with a poor diet. Start by eliminating empty calories such as soda pop, juices, candy, and other junk foods. You can still have an occasional treat but everything should be in moderation. Then calculate your needed calories and eat by the numbers, keeping a balance between fruits and veggies, and lean proteins and healthy fats.

Create a support system. Health and fitness goals are hard to meet on your own. Friends, family, and co-workers might not understand your goals and inadvertently try to sabotage your effort. You worked out yesterday, you can skip it today or one cookie won’t hurt you. Surround yourself with as many like minded people as you can, from work-out buddies to health conscious eaters.

Don’t focus on the scale. At first you may drop weight fast, then plateau on weight loss. This is common and very frustrating. Instead focus on how you feel, how much energy you have, how well you sleep, and how your clothes fit. Keep in mind that set backs can happen and they are nothing to worry about. It is also possible that you are putting on lean muscle.

Treat your fitness goals as a life style change and stick to your convictions. It takes time to turn a new routine into a habit. Remember, everybody is different and reaching your goals may mean different approaches than someone else. Your fitness journey will be unique but follow these five simple tips for continued success.

Have questions? Contact me.

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Reasons to Consider a Trainer

It’s hard to admit, but sometimes we all need a little help on our fitness journey. A lot of people are honestly nervous or scared of seeking out a trainer. But despite what people think, trainers are there to help, not kill, you in the gym. Here are some reasons to work with a trainer:

1) You are working but not seeing results.


There are many reasons this could happen, anywhere from diet to programming. Working with a trainer can help you through the possible plateau by building a plan to fit your goals.

2) You are not sure where to start.


This is very normal, but working with a trainer can take out all the guess work. We help with scheduling the correct cardio, strength training and flexibility training to fit your needs. In time you may want to go out on your own.

3) You are bored with the same old workout.
A good trainer will be able to constantly keep you challenged, while not killing you with the workout. We even work to keep the workouts fresh and consistently evolving with your fitness level.

4) You need motivation and accountability.
The best part in my opinion is the motivation you get to work hard when you are with a trainer. A good trainer will give you the push you need to get the workout done. Trainers also help keep you accountable for your actions when it comes to good health and fitness decisions.

5) You have an injury, Illness or medical condition.


Fitness isn’t just for those who are already healthy. This is where specialized trainers can really help! A trainer can build programs to work around your current limitations. Your medical condition can be worked around.

Have Questions? Contact me.

See my fitness journey.