Author: Caitie

Posted on

Counting While Eating Out

How to Eat Out and Stay on Point!

This is a question I get asked time and time again from clients:

How do you eat out and still stay on track with my macros?

 Well my friends, it is really not as hard as you would think, but for some, an idea they wouldn’t think of because at the end of the day, who wants to put in all that extra work right?

When it comes to eating out for a birthday dinner, date night with boo or happy hour with friends, the last thing we want to do is track a calorie or count a macro. Eating out is meant to be fun, eat foods you don’t normally cook and enjoy a cocktail with friends! I GET IT! But for those who have set fitness goals or even for those who MUST lose some weight for health reasons, extra precautions need to be put in place to have that fitness-lifestyle balance.

 Now, don’t make this process more complicated than it has to be. It actually takes no more time than the car ride to the restaurant!

Please also take into account, EVERYONES MACROS ARE DIFFERENT!

Please just take these tips and apply them to your personal numbers!

My top tips for eating out and staying on track:

1.     Find out where you are going ahead of time. The earlier you know where you are going, the better you can prepare yourself and your food choices to fit the meal of your dreams!

a.     Decide if you are going to be indulging in some cocktails along with your meal or some sinful tastes of dessert after! That may also play a role in how you set up your day or how you choose what to eat.

b.     Depending on how far in advance you have found out about where you are eating, stalk the menu like it’s your new favorite book! Look that thing over 5x’s! Get a feel for what this place offers and what you want to indulge on, if anything!

2.     When you have a feel for what the restaurant serves, you can set up the rest of your day so you can fit in some tasty treats! The easiest way to fit things in is to have somewhat of a “boring” day of eating! If you are going to an Italian place, we all know that carbs and fats will run the meal. SO, during the day, focus on your protein numbers. Have an egg white omlette for breakfast, have a chicken/turkey salad for lunch, keep the snacks to some deli meat or a protein shake. Continue to feed your body (WE DON’T STARVE) but put your focus into the macro that you know this restaurant will most likely serve the bare minimum.

3.     Keep your water intake high. Most places use more salt than you are used to and can cause that bloated, eye puffiness we all dread after a night out of eating and drinking. Keep chugging that H2O all day and make sure with the meal, take a sip or 2 of water with every bite. I like to do the Heidi Powell trick and every time I take a drink, I take 10 big gulps. Try it and see how much your water increases daily!

4.     Make sure to get some sort of “green” to go with dinner. If you are having pasta or a burger, order a side salad. If you are getting a steak and mashed potatoes, order a steamed veggie. If you are getting Mexican, eat the shredded lettuce on the taco LOL! Keep your fiber up where you can so things go in and out the same as usual!

5.  Once you have put your order in, once you have added in the correct amount of food into your My Fitness Pal, once you have put your napkin in your lap and have taken your first sip of your cocktail, ENJOY THE MEAL! There is no stress, there is no what if. If you wake up tomorrow 2 pounds up and puffy eyes, oh well! Drink some water and go for a swim or walk. Don’t have any regrets, don’t have any guilt for going out and having fun!

Posted on

Monday Reboost

MONDAY

Why do we look at that word an associate a negative mood?

Why do we think of Monday and immediately roll our eyes, deep sign and get cranky?

Why is Monday so Monday!

When Monday rolls around in the gym, I get two different types of comments from clients:

  1. OMG! Caitie! I did so good this weekend! I tracked everything and ate on point! I even hit the gym on Sunday for an extra cardio session!
  2. Ugh! Caitie! I ate like crap this weekend…We had a birthday party and I ate so much food…I feel so bloated and gross! Should I not eat today and do extra cardio?

Now take both of those statements in for me for a quick second…

On one hand, you stayed on top of your food and activity, you kept your goals at the forefront of your mind and stayed on track like a pro. Monday never felt so good! On the other hand, you let loose a little, you enjoyed good food and good company and now you think life is officially over. From one extreme to the other right? But why?

Let’s get “mean” trainer out of the way really quick. If you have goals, if that goal contains a weight or how you want to look, staying on track during the weekend comes down to self-discipline. To drop 3-5 pounds in a month for most is already a large goal, but doing that while getting off track 8 days out of the month? Well, I would say maybe we need to re-evaluate what your goals truly are and if they are worth it at the moment! If that weight loss goal is #1, you need to be able to say no, be able to hit your numbers and stay on track. Self-discipline, tracking food/drink, getting your water and workouts in, should be top priority to you.

Now, back to “nice” Caitie. If you are someone that is LIVING LIFE, if you are happy, healthy and doing the dam thing, why is an extra cookie or mimosa at brunch with the family life or death? Why are you putting so much negative emotion into enjoying life?

Life should not be dictated by your MyFitness Pal 24/7. Don’t let your macro numbers hurt you more than they should be helping you. If you have been counting for a good amount of time, you should hopefully understand what a serving of protein is for you, you should be listening to your body enough to know when you are full or when you need a little more. You have hopefully been paying attention to what foods hurt you more than they help, no matter how tasty they are to your taste buds.

Monday DO NOT’s:

  1. Starve your body to “make up” for over eating on the weekend
  2. Do an insane amount of cardio to burn calories
  3. Wear a stupid amount of clothing and sit in the sauna for an hour to burn the “fat” you think you gained in one day from one cookie
  4. DON’T EVER FEEL GUILTY FOR ENJOYING LIFE

Monday DO’s:

  1. Get back on track with your macros
  2. Get back on track with your water intake
  3. Get back on track with your activity
  4. Look back at the memories you made that weekend and smile!

Stop trying to fix what was never broken! You “slipped” on your diet, you enjoyed a little too much, you lived life, you did things humans do every weekend!

Stop feeling guilty.

Stop putting yourself in time out for a weekend well spent.

What’s done is done. Accept it, learn from it and move on.

Your body loves you when you treat it with care, so do just that on a Monday after a fun weekend! <3

 

Posted on

Chocolate Chunk Protein Balls

Protein Balls of Heaven

Your stomach is growling, you are rushing off to pick up the kids from school and off to soccer practice. You won’t be home until later tonight, but “hanger” is setting in! What is the first thing you grab or think of? Maybe a drive through on your way to practice? Maybe a handful of nuts because you heard that was healthy? Maybe you ignore the growling and let full on hanger set in because, well just cause!

STOP RIGHT THERE MISSY!

Stop with the hanger pains! Stop with the cranky attitude! Your body is telling you it is hungry so stop ignoring it!

These protein balls I am about to share with you are balls from the gods! (You’re allowed to laugh lol) They have a little bit of all of the thing’s heaven gave us! Yes, there is some sugar, a tad bit of carbs and whole chunk of chocolate, so suck it up and give your body what it wants. I can promise you right now, 2-3 of these balls once a day or once in a while are not going to ruin your gains or make you fat.

This recipe will make about 22-24 balls depending on how big you decide to make them! Separate into baggies 2-3 at a time. Stash them in the fridge (aka hide them from the family) so they are ready to grab and go when you have a day of chaos!

Makes about 20-24 balls, about 12 Grab-N-Go packs

Serving for 1 Ball

CALORIES: 151            PROTEIN: 5g   CARBS: 17g     FAT: 8g

**Protein may be higher or lower depending on protein power

Ingredients:

2 C rolled oats

1 C Skippy Peanut Butter (I like smooth, but do you boo!)

½ C Honey

½ C Dark Chocolate Chips/Chunks

6 T Chia/Hemp/Flax Seed Trio (Bought this in the Baking Section at Walmart)

6 T Protein Powder of your choice

 

Instructions:

  1. Combine all the ingredients in a bowl. I would use an electric mixer because this batter will become thick and tough, BUT, I’m always down for a good arm workout as well soooo! If you are using an electric mixer, add all of the dry ingredients first and add the wet on top so you don’t end up covered in oats. Mix until all ingredients are combined well!
  2. Once fully mixed, cover the bowl and place in the fridge for at least 30 minutes.
  3. Take the bowl out of the fridge and with clean hands OR a melon baller, roll mix into golf ball size balls. Put balls into a container and in the fridge until you are ready to eat or grab for a quick snack on the go!
Posted on

Mirror, mirror on the wall…

When you look in the mirror what do you see?

Do you see the bags under your eyes or the zit on the tip of your nose?

Do you see the cellulite on your butt or the extra skin hanging from the back of your arm?

Are you so concerned about your “bra fat”, that instead of wearing your favorite tank top in the middle of the Arizona summer, you wear a long sleeve shirt?

Do you pay more attention to your “muffin top” or your non-existent, over rated thigh gap than your kids soccer game?

Why?

Take a moment, and really allow yourself to answer that one question.

Has our society made looks and appearances so dam important in our day to day that we have lost who we are and what we have to offer this world?

Instead of owning every single bit of you, you change to fit the mold. You change to fit in with the #fitmom. You change into the wife you “think” your husband likes or the mom you think your kids look up to.

I am a thick, 5’5 spit fire.

I have thicker thighs than Serena Williams.

I have the cutest group of cellulite dimples on each cheek.

I have skin that shines brighter than the oil in the actual bottle.

I have a waist 10x smaller than my thighs, so imagine fun a jean shopping trip can be.

I have more “problems” with my body than I literally care to count and the best part? I DON’T GIVE A RATS BEHIND! Why? Because I am who I am! Short, proud and round!

Physical characteristics are so yesterday. I want you to switch up your focus to who you are as a proud woman. Do you love harder than Cupid? Do you care more than Granny down the road? Do you make a mean PB&J sandwich every day just to see your youngsters smile? Do you make your husbands jaw drop just with that side eye sexy glare across the table?

So why does a little blemish on your forehead send you into a down word spiral?

STOP letting your body control your feelings, your joy and your happiness!

When you look in the mirror, see YOU. SEE you in all your blemished, cellulite, bra fat glory. LOVE all of your imperfections from your forehead to your toes. ENJOY your struggles to get to the top. EMRACE life one long, hard as day as they come.

STOP letting the mirror win.

Mirror, mirror on the Wall, who’s the prettiest of them all?

I AM. YOU ARE. WE ARE!

Posted on

Struggles, Trials and Daily Challenges

The other day I was waiting for my morning client to stroll into the gym when I caught myself in a semi awkward silence with one of Jerame’s older clients. I’ve never really gotten more than a “Hey how are ya?” or a small joke that most likely went right over my head from him, not because I didn’t like him, just because he is a quieter man with a dry sense of humor.

That day however, he became a mild Chatty Cathy with me in the lobby of the gym. All it started with was, “Hey how are you doing?” I didn’t give him much, a simple “Well I woke up this morning, so so far, so good!” I returned the question and got back an answer that surprised me? Yes. Simple question, loaded answer.

Have you ever looked at someone, how they dress, the car they drive or the home they live in and think, wow, they have it made? If you said no, you’re a liar, but we’ll move on. We’ve all done it. Judged someone from the outside without knowing their true story. Without meeting them or getting to know them. They talk as if they live day to day with no care in the world other than the shopping spree or amazing vacation they are about to take this coming weekend, but deep down, they are struggling just as much as you may be financially, socially or personally.

Struggles, trials and challenges in life come in all shapes and sizes. No matter who you are, wealthy or poor, white or black, small business or CEO of a multi-million dollar company, we all have different struggles that affect our moods and how we live our day to day life. Now you may have just read that and laughed, “Seriously Caitie? A small business struggles vs. a multi million dollar company? Bye Felicia!” NO WAIT! Hear me out!

A small business is trying to survive on a daily basis. Hopefully having surpassed their 2 year anniversary, they open up shop every day praying for at least one sale, especially those in a small niche. Every day, trying to make sales that will increase revenue to pay employees, pay the water bill, pay rent and maybe get to take home a small amount for themselves to pay their own bills. Now yes, their bills may be smaller, but does that mean their stress and anxiety of not making a payment is any less?

A multi-million dollar business may seem like it is doing amazing on the outside, but can you for one second put yourself in the shoes of the CEO who has to write the checks to make sure his company is running? To really open your eyes, I will bring it back round to Jerame’s client who sparked this conversation. In the 2 minutes that we were talking, he told me over night he had added $1M to his payroll from taking on employees from a company that had folded. Did you just shit your pants because I sure did! Here I am worrying about my $700 rent check to the gym and here he is adding over $1M to his freaking payroll! Lord pray for me!

A stay at home mom does loads upon loads of laundry, grocery shops and cooks, cleans the house spotless while picking up toys for the 5th time today all while trying to keep all 4 kids alive. Her husband, on the other hand, is in his office sorting through piles of paperwork, dealing with clients or fellow colleagues and taking early morning conference calls because his main office is in New York all while he is worried about not bringing in enough money to feed and clothe all 6 humans that he is in charge of. Daily struggles, just different version.

Can you see that although the amount of money or social roles may be different, how the same type of struggle is still very much alive?

My business mentor told me on the weekly, “No matter how big your company gets, no matter how much money you make, you will always have worries and headaches, they just become bigger as you grow.”

Judging someone from what you see on the outside will always come back to bite you in the ass. You don’t know their story, you don’t live their life, you don’t understand what makes them happy or drives them bat shit crazy. My struggles and daily stressors may be polar opposite of Jerame’s clients, but that doesn’t mean he doesn’t feel my pain of running a business.

We all live different versions of LIFE. We all judge. We all want more but don’t want the responsibility of what may come of “more”. We all seek to be the richest, most famous, CEO of a big business, best trainer in town because we think that more = less. Let me be the bearer of bad news when I you that is so not the case, MORE = MORE.

Struggles will come and go, welcome to reality. Don’t wish you had someone else life until you truly understand what they go through on a daily basis.

Happy Day Fam! Smile and make today great!

Posted on

Is my fitness journey easier than yours?

Almost like clockwork, I hear these two phrases weekly from clients, other trainers and random peeps who pop in from here and there:

  1. You’re so lucky you work in a gym! You just workout all day long don’t you?
  2. It must be so easy living with and dating someone who lives the same lifestyle as you?

Besides how annoying it gets, it’s even more of a pain to TRY and explain to them how wrong they truly are.

Let’s dissect each “outsider opinion” shall we?

  1. You’re so lucky you work in a gym! You just workout all day long don’t you?

First of all, workout all day long? Are you outside your damn mind? Why on earth would I just want to work out all day long? Even as a coach, I don’t have the motivation or the stamina to do that! Working in a gym has been a part of my life since I was the ripe age of 16. No, I wasn’t exactly on the floor, but I was in a gym, doesn’t that count? By the time I had graduated to the adult part of the gym, I was wiping down sweaty, stinky machines that members had forgotten to clean. I was washing towels that were full of armpit BO and the face of makeup the woman who “never sweats” left on them. I was making smoothies and cleaning up messes left in the bathrooms. Where in there was I able to workout? Right.

Fast forward to running my own Coaching business where I run my own schedule but unlike you, I only get paid when I have clients. No in person clients, onto my laptop we go, where I need to check in and make sure all of my online clients are kicking just as much ass! Online work done, check in on nutrition clients. Macro targets are being hit, weight and measurements are being logged, everyone is winning! Yes! Class later tonight, make sure there is a full workout planned with the equipment we have based on the number of people showing up. Oh, and don’t forget to eat! I preach nutrition, so I better make sure I am getting it in just like my clients are!

Ok, phew! I finally found 1-2 hours that I could sneak in a workout. May have to rush it, may have to split it up between now and when I am off work at 7pm, but I WILL get it done! Won’t make it to long though because day starts again tomorrow at 5am!

  1. It must be so easy living with and dating someone who lives the same lifestyle as you?

Ok, let’s talk about this cereal eating machine that I call my other half. The man who can eat 2 burgers with fries, a soda pop and still lose weight the next day. The man who does one lap around the track and is shredded. The man who consumes 3,000 calories a day of chicken, rice and green beans and is immediately stage ready.

 

Oh yes, living and dating someone who lives the same lifestyle may seem easier, but when our “fitness” is on totally different levels, it is anything but. Our grocery bill is still just as high with his food and mine. Our pantry is just as chaotic with the cookies and chips, oats and cereals. Our fridge is full of my carefully macro calculate meals and his thrown together whatever looks good meals J The best part of living with a fellow competitor is when it comes time to prep for a show at the same time! Oh baby! No, scratch that, when it comes to prepping with or without him is just a ball of joy! Long workouts, less food, attitudes on an all-time high, tired and always sore, times that by 2 and oh its game time!

Now that I have given you all the negative of living with another fitness pro, let me tell you WHY it is works! We both understand what each other’s goals are. We understand why we need to spend x amount of time in the gym lifting, doing cardio and posing. We get why sometimes date night is meals in prepped meals or staying home so we can go to bed early for an early morning workout. We don’t question each other’s food choices or force each other to eat this when we can’t.

Is my fitness journey easier than yours because I am a Coach and I live with a fellow competitor? I say we agree to disagree. What looks easy to you on the outside is quite difficult behind closed doors. Your journey is hard, is a struggle, is easy to you because it is your journey! Mine is just the same.

Don’t worry about how “easy” it looks for others, worry about how you are going to accomplish your goals every day!

Posted on

Choosing Goals Right for You!

Choosing goals that are right for you and how to navigate them!

Have you ever set up goals for yourself that later down the road just seemed impossible?

You see a powerlifter you want to lift like and think that if I stick to a routine for 6 months I can lift a 405 lb deadlift too! But wait, I can barely lift 135 for a solid rep? How does that map out to even remotely doable? Or you see an Instagram model with a teeny tiny waste and 6 packs abs and think if I eat celery and chicken for 3 months I will fit into a size 2 jean as well! But wait, I don’t like chicken and I’m built like an NFL linebacker…how does that equate to the same thing?

Sometimes when we are setting up new goals for ourselves, we tend to set ourselves up for failure in terms of the type of goals and the time frame we have given ourselves. I am sure we can all think back to a time where we thought, ok, I am giving myself X amount of time to drop X amount of weight because this will push me to train hard and eat so healthy 24/7! But what we didn’t factor in was LIFE. We forgot about birthdays and anniversaries, about that week family vacation to Cabo we planned 6 months ago or the holiday’s that tend to bring out all the goodies and drinks and family parties galore.

When it comes to goals, I want you to try and dig deeper than the physical aspect, than the time frame you need to get it done by or the person you look up to that gave you this grand ideal goal. When you are deciding on a new goal to motivate you into the new year or give you that drive for something more, think about why you are doing it, who you are doing it for and what it is going to take. Plan out how life is going to change or how your schedule may become more chaotic than normal. How is this going to make you a better person or help you live a more fulfilling life?

Think of the “big ticket” items in life that are maybe hanging over your head that if gone or done with, would make you breathe easier. Think of things deeper than that six pack, like your gut or your mind, that may need cleansing or resetting. Think of your relationships with friends and family, spiritual and business, your enemies and neighbors. Think about things that you have always wonder “what if” about and make them a reality. If they aren’t meant to be, then at least you tried.

Set your goals high. Make them make you think BIG.

Set a plan in action for how you’re are going to make each goal possible.
Make small monthly goals that push you.

Reward yourself, celebrate and give yourself a pat on the back once you have completed a task.

Be in the moment while you are completing every step to this goal.

Learn and grow. Conquer and persevere. Thrive and be great!

 

 

Posted on

Getting Started…

How to get started without breaking the bank!

So, you have finally decided now is the time?

It is finally time to make YOU a priority in life. It is finally time to break away from all the B.S. excuses you keep coming up with and all the why nots of why you cannot start today. I tell clients time and time again that if they are not functioning at 100%, how in the world do they expect to give 100% to anyone else in this world? How are you going to care for your children or the household? How are you going to work hard at your job to earn that bonus check? How are you going to be there for your elderly parents that depend on you for almost everything? If it took you longer than 10 seconds to answer that question, we have a problem and it is time to fix that!

Instead of emptying your bank account right away on all the latest and greatest supplements, gym gear and 5 different memberships at all the newest, best gyms, let’s take a deep breath, and start at square one! NUTRITION! The food and liquids you put in your body should be the first place you look at to start this journey. It doesn’t take rocket science peeps, the food you put in your body has a direct correlation to how you feel mentally, physically and emotionally, day in and day out. Eat like shit, feel like shit. Eat good, feel good. You see what I’m getting at here?

Below you will see my top 5 tips for anyone and everyone who is trying to create a healthier lifestyle for themselves. It will take a little work on your end since you have decided to try to do this on your own for now, don’t worry I am here to help if and when you need it!  You will need to plan, track, log and snap a few pics along the way but it is 100% doable on your own! Now please, keep these secrets to yourself because once people start seeing you live your BEST life, they are going to want in! Read quietly, take notes and watch your life change for the BETTER!

1. CONSISTENCY
The number one and easiest start to your journey, consistency in everything you do and eat. When I say consistency, I don’t mean eating the same thing over and over again or doing the same workout routine day after day. When it comes to consistency, are you eating the same number of calories every day or are you 900 calories Tuesday-Friday and 2,300 calories over the weekend? Are you confusing the hell out of your body and making it guess when the next time it is getting fed adding in a binge here and there? Are you having random days of “who cares what I eat” and other days of “ok, time to diet to fit in the party dress”? When I first start out with clients, the first thing we chat about is consistency. What is the point in automatically changing your food to that “bro diet” life if you don’t follow a plan/schedule right now? Sometimes, I lied, A LOT of the time it is not what you are eating, but it is how often you eat and how much you are eating. Challenge yourself to eating consistently for 4-7 days and see how much your body loves you and possibly changes in just that short time!


2. TRACKING
Once you have gotten your mind and body on a set schedule or set amount of food for the last few days, start tracking what you are eating. This step doesn’t need a special app, this step needs your note section on your phone or basic pen and paper. Start to track everything that you eat and drink every day. Now, does this mean change up your eating because that you are going to pay more attention? NO! Eat how you normally would or how else are you (we) going to change anything? If you normally eat out for lunch, then eat out at lunch just track what you eat and the diet coke you ordered! If you typically have a cookie and coffee for your afternoon snack, track it! Don’t change it! If anything, we may be able to make that fit! Don’t lie starting day 1 or you will never find the results you are looking for!
3. GOALS
Now that you have found consistency in the kitchen and that you have brought to your attention the type of food you are eating, we have to figure out what your true goals are for yourself. Are you content with where you are at? Great! Don’t change a thing! Do you want to lose weight, gain weight, increase strength and build muscle? This is where your consistency will come in to play. If your goal is to lose weight, we need to put you into a healthy deficit. Any calorie decrease that is lower that your consistent intake of calories, with the increase of activity, will help you lose some unwanted pounds. This doesn’t mean remove ALL food, I did say HEALTHY! This means start with a 200-250 calorie drop and see how well your body responds. If you want to gain weight, we will need to do the complete opposite. Instead of removing food, we will need to add food into your daily intake, around 200-250 calories to start. You want to gain strength more than you care about esthetics…just eat!  Eat and lift heavy, that is life! All the changes you will make to your food at the end of the day depends on what you are looking to change. The number one thing I always want you to remember when making this decision is what is going to make you healthy and happy at the end of the day. Do not make this change for anyone other than yourself! I promise, you will thank me in the end 
4. START UP
Now that we have set up a new calorie point for your goals, time to see how they work. Yes, this will take some work on your end, sorry to disappoint. Before even starting, we need to take measurements and pics. We have to be able to track the change and see the change, along with FEEL the change! I know, I know! Ugh pics?! Seriously?? YES! Suck it up and get in front of the mirror to snap a pic from the front, from the side and from the back. You’re implementing this change for a reason, right? What better motivation than YOURSELF! If you don’t like what you see in the mirror, then make a change! Oh wait, we are 
Purchase a mini journal so you can track your weight, your measurements, daily affirmations, whatever you need to keep getting better and keep moving forward! Treat this like a science experiment, we have to test, check and retest to keep changing. While you’re at the store, might as well hit the grocery section to stock up on all your favorite nutritious foods. Anything and everything colorful, is always going to be your best bet. Stay on the outside sections of the grocery store for all of those needs. Once your cart is full of the good stuff, venture into those “BEWARE” aisles. Yes, those aisles you are told to always stay away from but why?
1. It is time to start meal prepping on your off days. Pull out that dusty crockpot, those pots and pans you have shoved in the back of the cabinets, the old recipe book you stopped looking at because the McDonald’s menu was the only thing you have been reading.
2. Prep your proteins and carbs in bulk so putting quick meals together is easy! Prep different kinds so you have the best variety to choose from! Add in fats that you crave and love, not just the infamous nut butters!
3. LOOK AT YOUR FOOD PEEPS! Don’t just eat it because you read somewhere on Wikipedia that it was good for you and don’t stop eating it because the ad on Facebook said it would cause belly fat! Find foods that you enjoy, love, want to eat on the daily and won’t make you want to binge on the weekends!
4. Use a tracker such as My Fitness Pal or My Macros if you are someone who needs to see the protein, carbs, fats and calories you are eating daily. Use a pen and paper if you are better at writing it down and looking at it. Use basic food pyramid and serving size knowledge you learned as a kid and eat mindfully!
5. LOG AND CHECK IN
Now comes the actual work part of the whole process  TWO WEEKS! Yes, you heard me right, you need to promise me you will stick to this program for AT LEAST the next 2 weeks.

Give your body a chance to get into some sort of groove with this new routine. Rome wasn’t built in a day so don’t expect your body to miraculously change in that amount of time either! Now that you have figured out your goals, figured out your calorie intake, bought the food and taken all of your measurements, it is time to put all of that to use. None of this will work, nothing will change unless you are willing to put in the work to do so!

Every 2 weeks you will set up a check in day to track:
-Weight, measurements, feelings (mentally and physically), hunger, etc. How are things looking, feeling, etc.?
-Pay attention to big drops, plateau’s, or increases.
-Consider any days that you may have “let lose”, over indulged doubling or tripling calories or total opposite, days you didn’t eat anything.
**Ladies beware of mother nature during check in time as well!

It is now that you need to assess if it is time for a change or give yourself more time. It is all based on you and your goals, but remember, this shouldn’t be stressful!
You are making a change to feel better or reach a certain goal! Enjoy the process and watch your body do things you never knew it could do!

Posted on

Goals vs. Resolutions

New Years is right around the corner and what is the number one thing you associate New Years with?

Resolutions!

We all have them, we all make them, we all forget them and fail. It happens every year, don’t even try to deny it.

Resolutions were made to be broken. We go into the new year all gong hoe and ready to be the best version of you! New body, new mind set, all new goals to be a different person.

I used to be just like this.

January 1st was around the corner and I was going be 20 lbs lighter, new haircut, new outlook on life and I wasn’t taking anyone’s shit anymore. Than February 1st came a long and I was still standing at the starting line with everyone else, trying to change themselves to be someone new in the new year.

What have I learned over the years?

To just be the happiest healthiest version of myself everyday of every year. You know what happened once I gave up on my “resolutions? I started growing and changing and evolving into the best version of me!

I don’t focus on my looks, I focus on all aspects of life! From personal to relationship, business and money, health and fitness, travel and trying new things. Life is about adventure. It’s is about LIVING every single day as if tomorrow you may not wake up.

If you knew, right now, in this very moment you are reading this, that today was your last day, would you waste it working out, eating lettuce in your cubicle at a job you hate with people you despise? Ya, I doubt it.

Focus on the things that matter most in life. Allow health and fitness to be a part of your life. Let people’s opinions only truly matter when you need help or want guidance. If you are unhappy in your job or relationship, change it! Financial goals…do it!

Be scared! Be unsure! That is what makes life exciting!

Our New Year’s Eve tradition was stolen by a couple that I follow and look up to a lot. I saw them do this about 3 years ago and it has stuck with us ever since! Not only does it help us stay focused all year, but it makes us work on ourselves as a whole, NOT just physical looks! You are more than welcome to tag along in this tradition, I would love to see how you make it yours!

December 31st: Dinner date to Sushi. We have kept it the same each year with Kabuki in Tempe, AZ because traditions duh! After we order, let the goal setting commence! We only use a napkin and pen from the restaurant.

**Deep down I know it’s because I always forget paper and pen, but I like how it fits with “tradition”

Titled: 20** Top 10 New Year’s “Resolutions” (goals)

2 for personal growth

2 for relationship growth (Love, Family and/or friends)

2 for business/job

2 for financial

2 for fun

You are only allowed to write down 1 at a time. Think hard about each goal, you only get two per category!

Only focusing on those aspects that will get you moving on the process! Once those actions are in place, watch the rest just happen!

Post that napkin on the fridge, on your bathroom mirror or even on the wall in front of the toilet. Put it someone you are forced to see it every day. The more you see it, the better chance you have at crossing it off your list!

Don’t make it complicated! Don’t make it unreachable!

Make this new year a chance at becoming better in all areas of life!

Make this new year a chance for you to start LIVING, not just existing every day.

Make this new year better than the last by being present, being motivated, accepting defeat and learning from failures.

New Year’s resolutions are meant to be broken. This year set goals and watch how much life becomes what you want it to be!

Posted on

Hiring a Coach

Hiring a coach…

And why I did! I did in business, in nutrition and in the gym. I did because I want to be better. I did because I need accountability. I did because I need someone who can watch over me, perfect me and train me better than I will myself.

I hear it time and time again, “I don’t need a trainer. I know what I’m doing in the gym. If I’m confused I’ll look at the directions on the machines.” Or, “Why do I need a trainer/coach? That’s just a waste of money!” Yet, those are the people downloading workout programs online, still seeing no results and making all the excuses as to why they haven’t met ANY of their goals.

Do the best NFL players have coaches? Do Olympians have coaches? Do college athletes have coaches? So tell me again why you don’t need a coach? I don’t mean to be harsh or rude, but it is the truth. Even if you don’t ever plan on being the #1 draft pick or gold medalist, if you have goals and they are important to you, why would you not want someone holding you accountable for the bad and good?

I hired a business coach, nutrition coach and powerlifting coach all for that 1 reason, accountability. I needed someone to criticize my business and tell me how to be better and question why I wasn’t finishing projects on time. I needed a nutrition coach to ask for check in videos and wonder why I had the extra 300 calories of ice cream. I needed a powerlifting coach to correct my form and teach my the rules behind the meets. I needed these experts to make me better, make me as good as I wanted to be.

Yes, even me, a trainer and coach, has coaches to watch me, correct me and demand the best!

If I want to play ball with the best, I need to be at my best and doing that is not a solo job.

As a coach, I don’t demand my clients be perfect but I do ask for hard work and dedication. I ask for communication. I ask to give me your best, even if that is only 60% of your effort for the day. If I am going to give you my all, I need you to meet me half way.

We all struggle with staying on track. We struggle with motivation, planning and preparing. We struggle with knowing how to adjust workouts and macros (or may not know at all). We struggle every day and wonder why we aren’t hitting those goals?

We are creatures of habit in many ways and sometimes those ways just aren’t good enough. A coach is that one person who will question you, teach you and guide you passed those struggles. Make you see passed your road blocks and open your eyes to new things!

Having a coach doesn’t make you weak or incapable. On the contrary, it shows how much you care and how dedicated you are at being the best, playing ball with the big boys and pushing harder than ever.

Why should you hire a coach?

  1. Because you care about you.
  2. You want to be better than you were yesterday.
  3. You don’t care about age or how many kids you have or if your married, you want to feel good in your skin.
  4. You love yourself and you willing to cut back to get help where needed.

Do your research and find someone who you can trust and be comfortable with in the gym, in life, in business or in your relationships, and who can take you where you only dreamed of being!

THANK YOU!

We will follow up shortly.
In the meantime schedule a call on the next page!
SCHEDULE A CALL

If you do not want to schedule a call close this popup.