Accept that failure is going to be part of the process, often. They are your lessons. Learn them.
Set your vibe and be responsible for the energy you bring. You control your mood, no one else.
Work on building strength within the self. If you are solid internally, external influences have little impact.
We are resilient and capable of great things, so when facing adversity, adapt, adjust, realign. You find strength through your greatest battles.
Your perspective can change the entire experience. If you come with expectations that are...
Odds are you have read in a magazine, watched on tv, heard on the radio, or talked about it at some point: weight loss. Whether weight loss is a discussion regarding the newest trend to help lose weight quickly, or simply fueling our never-ending pursuit of losing more weight, it is something we are obsessed with in Western society.
For years as an athlete, online trainer, and fitness coach, weight loss is a topic I speak about, hear about, or read about daily. From writing to clients about their weight loss goals, reading about it on social media, or giving tips to help others, it is a topic I can not avoid.
So let's talk about weight loss and why it is so important to us, and why we very rarely focus on fat loss. We don't focus on weight loss more than fat loss because it is more important, but because we do not fully understand the difference, and how to track fat loss (or who should be) in a way that keeps us motivated the same way we do when we see the number on the...
BREAKING NEWS: Your meal plan does NOT have to be boring in order to see results!
Whaaaattt? Mind blown.
Now, before I get started, I want to make it clear that there is nothing wrong with a simple meal plan. Sometimes it is beneficial to keep your meal plan simple to make the meal prep game a breeze. However, if you are someone who gets bored easily, these tips are for you!
It is no surprise that seasonings play a huge role in the overall flavor of your meals. They are arguably the easiest way to mix up your meal plan. There are two ways to use seasoning to your advantage.
A fairly common method to seasoning food is to season your food before or while cooking. Seasonings are generally low calories, as long as you are avoiding marinades/oil-based seasonings.
Example 1: cook your ground turkey in taco seasoning for a tasty taco bowl.
Example 2: add rosemary and salt to cubed sweet potatoes before popping them...
Actually, many of us want to give up.
It’s something that Steven Pressfield calls Resistance. It’s something that works against us to distract us or discourage us from doing the things we want to do and see true results.
This can come in the form of a family member criticizing our desire to get in better shape.
"It’s just one piece of cake. It’s not going to kill you." - Aunt Betty
How many times has that been said?
In all reality, one piece of cake will not kill you. But the cake does severely damage your willpower. The ability to continue toward a healthy lifestyle is based on your ability to resist the many temptations that you encounter in your daily life.
This is hard.
But in reality, it is resistance that is trying to push you off course. How many times do we begin a New Year with lofty fitness goals, then find ourselves at the Taco Bell drive-through after a...
I originally grew up in Maracaibo, Venezuela. There was (and still is) a lot of political unrest. My parents decided it would be better to move to a new country, where the opportunities would be better. We moved to Baltimore, MD for a couple of years since my dad had a fellowship there with Harbor Hospital and John Hopkins. Following that, we moved to a very small town in Wisconsin. I struggled a lot there, people weren’t welcoming towards me and my family. When I graduated high school, I wanted to get out, see the world, make new friends, so I picked the University of Minnesota. At first, I wanted to go to medical school (lol) but I took a Sociology 101 course that reshaped some of my general understandings so I decided to Major in Sociology of Law, Criminology, and Deviance with a minor in psychology. My biggest accomplishment would definitely be graduating from the U. My parents left everything behind for me to be able to do that, so when...
Know your options before you go! If you know what restaurant you will be at, look online...
You may be reading this thinking: "Why would you EVER take time off from the gym?? Rest is for the WEAK. #NoDaysOff"
First off, chill.
It is true that in order to build muscle, you need to be in a caloric surplus and put in work at the gym. However, there are times when getting to the gym every day is not realistic.
Maybe you got injured and were required to take time off for recovery.
Maybe a major life event caused you to take a break from the gym.
Or maybe you have found yourself int the middle of a pandemic and all of the gyms have been shut down for the last 3+ months.
Whatever your reason for taking time off from the gym, it is important to understand the science behind rebuilding lost muscle, and the steps needed to rebuild safely, and effectively.
If you have taken more than 3 weeks off from the gym, it is very possible that you are beginning to experiencing...
I am a 30-year-old outgoing, working, single mom who loves to travel, go on any adventure, trying new foods, and fun things along the way. I love reading, writing, decorating, learning, and being the best mom for my son.
I was into fitness and working out big time in high school, I even did lifting competitions. I loved how much confidence it gave me as an insecure high schooler. As life happened, college, partying, living in Texas, and working I lost the working out aspect of life because I was just, “too busy”. The lie I always told myself. It came down to a point where I felt like crap, I’d say looked like crap, but I’m not sure that entirely true. I got diagnosed with an ovarian cyst, high cholesterol during the winter of 2018. It was a blow to the ego because I believed I was healthy. I decided I needed a change. I was doing so much internal work, it was time to get my body up...
I have been “fit-focused” since 2011, meaning that I loved working out. You could find me in the gym after work every day for multiple hours. Unfortunately, I never matched my nutrition to my workouts… so was it really a “fit-focused” life? Not one bit. It was just me working out and then putting too much faith in my workout and thinking I could eat like crap and drink. I started to really focus on my fitness and health around 2017, matching what I ate with what I was doing.
I lived in a town where all I did was drink with friends to “pass time.” I would drink during the week, on the weekends and eat whatever I wanted, or what I thought to be healthy. There were times where I did not know how I got home or even remember what happened the night before. I experimented with things I never thought I would and I found myself sinking deeper...
I am a wife and working mom of two young boys.
I decided to start this journey because I was going to the gym but never found a routine, felt lost on what to do, and never noticed any change. I really wanted to start to feel good in my skin and better about myself and how I felt. I noticed over the years that I put myself last which started to reflect on how I looked and felt. I decided to start to focus on myself and to become overall healthier.
I am inspired most by being a good example for my boys. I want them to remember their mom being active with them.
The first obstacle that I had was feeling comfortable in the gym to try new things and not worry about what people were thinking around me. The next obstacle that I had was during dinner time to make sure that I felt included in what my husband and kids were eating. Over time I found...
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