Addressing everything SUMMER CUT - since I am starting mine.

WHY am I doing it?

My goal is to bring my body fat percentage down to work towards my bigger goals, which is to build muscle. 

YES, YOU CAN LOSE FAT AND BUILD MUSCLE AT THE SAME TIME

WHAT am I doing?

12-16 weeks and the tools and strategy implemented will be what I use with my clients. 

HOW am I doing it?

FITNESS - training and workout schedules will stay the same

2 condition/cardio days

2 leg days

2 upper body/combo days

I will keep lifting as heavy as I can. I will also be eating HIGH PROTEIN to maintain my muscle.

NUTRITION

I have a range of calories I want to hit everyday. I say range because measuring is inaccurate and life happens, so you won't always hit the EXACT number. 

I will have higher carb days and lower carbs day - protein remains the same (High)

There will also be a healthy amount of fats, similar to my current diet, which helps in hormonal...

Not making the progress you want? Here are some sneaky concepts that could be sabotaging your efforts.

No. 1 - CONSISTENCY

 I know, I know, you have probably heard this but hear me out. To much fluctuation will effect our hormones and metabolism, so we want to create a more moderate range and keep consistent with our activity and diet. This will keep our metabolism more even in order to reach those goals - what does that mean? It means you need balance. Create a routine that you can maintain - if you go too hard with your workout routine and then stop or your calorie intake spikes and drops at an aggressive level than your body isn't getting  the consistency it needs to function in a way that is going to work for you.

No. 2 - SLEEP & STRESS

The human body needs 7-8 hrs as an adult for proper rest and recovery. If you aren't getting enough rest your body is operating at a heightened state of stress, you will feel fatigued and your body is going to want to eat...

You don't need a ton of time or space to get a Full Body Workout done!

I want to help real women who live busy full lives, take control of their fitness and their health, without it feeling like it has to be a full time job. 

When designing a full body workout, think about your muscle groups - Circuit groups should be balanced. I break everything into these four categories:

1. Upper Body Push 
2. Upper Body Pull
3. Legs 
4. Core

Always start with a warm up and get your muscles moving before adding any weight.

For the first 2 circuits I will use Push Pull, Legs and then finish with core. Each circuit should run at least 2x. 

Always ensure you are staying aware of your form, never sacrifice form for extra weight.  As well, you want to make sure your exercises aren't directed at your main target area ONLY. Balanced training will get you to your goals!

If you feel you need a little bit more guidance, then you are in luck because I have a FREE download. CLICK HERE to...

Why this topic? Because my new group is getting comfortable with a gym setting and I want you to know it is okay to feel awkward and uncomfortable in a new setting.

I felt so awkward when I started at the gym, your sweating, spitting, making noises, your in awkward positions and it can be super uncomfortable with other people right next to you - especially if right now you aren't totally comfortable with your body.

Give yourself a chance - just like anything else! To get used to something new.

My first experience with the gym was to head straight to the machine I knew how to use and stay on it for an hour, just checking out what everyone else was doing. I was terrified to even branch out to a yoga mat because I just had no idea what I was doing.

 So here are my tips to GET COMFORTABLE:

  Take a Lap - Walk around and familiarize yourself with where each type of equipment is and take a look at what other people are doing

  Put your headphones in! Get yourself in...

Something you may not know but too much cardio can work against you!!

Here are three signs you are doing too much cardio:

No. 1 - Energy is low outside of workouts, recovery time is really long and appetite is really high

- Cardio burns through the most available energy source our body has and it depletes us and then takes a long time replenish. If you're exhausted for a long period of time after your workout, it means there was too much cardio. Your body isn't able to replenish itself fast enough and because we are so depleted our appetite spikes!

No. 2 - Any progress made is fragile

- Your not changing your body composition, your just shrinking fat cells and not gaining any muscle mass - this is why balanced strength training is so important!

- You feel like if you even smell a slice of Pizza you will lose all progress

- You feel you have to do more and more cardio to see progress, which is just lengthening your cardio sessions, which is more effort for less results.

No....

The 3 areas of Wellness that attribute to our Health & Fitness journey are commonly approached incorrectly, . Lets take a look...

1. Mindset

When starting this new path we always have the best intentions of success, we want this! The mistake made here is PERFECTION - one little speed bump can send most people completely off track.

We have to go in with the mindset and an action plan, which allows for wiggle room to let "Life" happen!

Consistency is key but if you set your intentions for everything to go as planned each day, then you are setting yourself up for failure right from the start. Do not go in with an, ALL OR NOTHING mindset.   

2. Nutrition

The biggest misconception here is the amount you should be eating in a day. The first thought when someone wants to start eating healthy is, "EAT LESS" but no, no, no that is not correct at all!!

Your body has to be fuelled enough to function, if you are feeling hungry or just blah because you are limiting...

I want to share my own Fitness Journey to give you perspective on where my Health & Fitness Coaching comes from. To know you are not alone and that I have battled my own struggles and I am here now to help work through yours.

I grew up overweight and it became a huge part of my identity, which I found held me back. Fast forward into College and I was extremely thin to an unhealthy point and everything revolved around my body - which is devastating when I think back to my mindset at that time.

Following College I entered Grad School and went into a big lifestyle change, gaining 20lbs!

After Grad school, I knew I reached a point that I could no longer let my excuses control me and I had to take action. So I became Certified in Group Fitness Instruction, since I was a dancer my whole life I thought this would be a great way to stay active and make a little money. It started to really help shed the weight but looking around the room, I had the urge to want to help everyone...

**Pre-recorded Live Video

Here is the long awaited FAQ video!

It only made sense to create this one, since I find myself answering the same questions multiple times a day. So bookmark this video because it is definitely going to be handy!

FAQ Discussion includes:

1. Where to workout? Gym or Home?

2. Shouldn't I lose fat before I try to build muscle?

3. How do I lean out and not get bulky?

4. How sore/sweaty or feeling dead should I feel after a training session?

5. How long is long enough to call it a good workout?

6. What are some exercises for spot reducing fat?

7. I feel like I am always active but not seeing any results, what am I doing wrong?

If any of these questions have crossed your mind, reach out to me and let's work together to help you reach your Health & Fitness goals and rid yourself of any frustration you may find yourself experiencing, on your journey to be the healthiest version of yourself. 

Ready to get your Health & Fitness goals on track but have no idea where to start?

Getting started on the right foot is so important and to do this you need a plan!

Having a well rounded approach to your Health & Fitness is paramount to reaching your goals. Although you may be going to the gym, if you haven't set out a clear workout plan and are just choosing random exercises then you might find it will take much longer to obtain your Fitness goals. 

A strategy is going to give you more results and the results that you want! A balanced workout schedule that targets all of your muscles groups will result in a leaner and healthier you!

Most successful results come from BALANCE.

With nutrition, balance looks different for everyone, factors include; food preference, culture and schedule so this is a more in depth plan. 

Fitness plans however are a bit more straight forward because there are only so many combinations of movement that will compliment our...