Tuesday, February 28, 2017

Maybe you need to change it up!

Clean eating, training, and STILL gaining weight? What gives? Sorry to say but our bodies are very picky. You dedicated yourself to train hard, you are making good food choices yet your stuck. Why is this happening? For lack of better words, you might need to reevaluate your nutrition program you are following right now.
If you didn't already, cut out the processed foods. Teach your body to crave foods that the earth makes. If you follow the rules of 5 ingredients or less, you are on a better nutritional plan than before.
Next. what are you tracking ? I find that so many people are worried about calories but not worried about macro-nutrients. Yes calories are important however, how much protein, carbs and fats you eat have more value on your nutritional intake. Make sure you are tracking your food. Being 100% honest with yourself and your nutrition will help you lose those last few stubborn pounds.
This leads to my next point, just because it's healthy doesn't mean you can eat it in copious amounts of it. Truth of the matter is that your body sees macros, it doesn't matter if its from protein, carbs, and fats of healthy or unhealthy sources. You eat oats, eggs, peanut butter, coconut oil, sweet potatoes, almonds, brown rice, chicken breast, turkey breast, ground bison, quinoa, broccoli, blueberries, apples, banana and drink almond milk. ALL these foods are healthy, so what's the problem you think???
The math has to be made. TOO much of TOO many things COMBINED no matter HOW healthy = EXCESS calories and macros. And guess what? Anything in excess leads to unwanted body fat and that is opposite of what you want to happen.
So what can you do? Well first off, start counting and tracking your food intake. That is the most important thing you can do. See where your calories are coming from and then go from there. IF you notice you are not eating enough protein, make sure you make adjustments for that. If you are eating too little overall calories that also needs to be adjusted. Finding the right balance of protein, carbs and fats for your body to lose weight is needed for your fat loss success !

Need help? Contact me today for nutritional guidance and macro coaching to get you the results you want !

Monday, February 27, 2017

Your purpose is bigger than what you think!

Do you that you have a purpose? If you are alive, breathing and reading this your purpose is far greater than you can imagine. How can you really be satisfied in life when you don't appreciate who you are?
This is going to be one of the realest posts that I ever make. I think its important for people to see that your value is incredibly important in this world. You are a beautiful being that deserves anything in life that you want to accomplish.
Life is worth living. You need to embrace yourself, your value and respect that your life is precious. I am very guilty of not valuing myself. I am very hateful of who I am. I love helping others, I love showing others how to love themselves but deep down I am very unhappy with myself. Behind the walls that I put is is a lonely life of wanting to feel accepted. By who? Myself. Guess what? My own standards are so high I will never reach it. So yes am I sabotaging my life, of course. This is my defense mechanism to block out failure.
Fear of failure is real in my life. I want to always be in a position of success and I don't like the feeling of not being in control. I choose to control everything in my life. I make unrealistic goals that I know I have to keep pushing for but I make "safe" choices. Of course I love what I do but I preach love to others, you know what? I need to preach that to myself.
I know so many of you can relate to the constant battle between wanting something for yourself and wanting to feel accepted. Why is it that to feel accepted we want others to approve? I have been in denial my whole life about who I am. Honestly, I don't even know. I am very "intense" in every single thing I do. I expect myself and those around me to raise to a higher level. I want others to see they are capable of much more than they ever thought of. However, this also makes it very hard for me to open up and enjoy life.
Anxiety and stress are two things that I am learning to live with. I have a hard time shutting out negativity and I am always worried that I made a mistake. One thing that I am getting better at is really owning any mistake that I make. Most of the time it's me telling Eric I am sorry for being a little cray cray and that he deserves more. We all deserve more myself included.
I want others to know that if you feel like you are hard on yourself, like you just don't know how to get it right, or like your life is not where you want it to be, it's ok. You are on a journey just like me to find yourself. I pray often for peace and clarity. I pray for hope that I can see myself like others see me. I hope you can do the same if you struggle like I do. Loving yourself is hard. Accepting who you are is also a challenge. I would only hope that one day I will look back and see that this challenge was for me to share my message to others about love, self acceptance and hope that you can be whatever you want without the approval of others.
Look in the mirror and see all the beauty you have. You are YOU!! Unique, beautiful and special to life. We all have a purpose. Find your why and know that you have the power to conquer life with grace !

Friday, February 24, 2017

Keep it together when traveling !

Traveling is something that is always tricky. From flights, hotels and your schedule being disrupted, keeping normalcy is hard. However, there are some major things you can do in order to stay on track as much as you can while you are away from home.


-Pack your food for the plane. Nothing is worse than the little snacks they give you that leave you hungry and bloated. Pack foods that you can take on the plan. Keep it simple. Think of eating some protein bars, trail mix, or even homemade snacks that keep you somewhat on your schedule.


-Bring an empty water jug. Do not fill it or bring water because you will have to throw it away. Bring an empty water jug and fill it once you get through security. You should be drinking a lot of water when you fly to stay hydrated and reduce bloat.


-Wear sneaker because you never know when you will need to sprint across the terminal to catch your next flight. Travel comfy and ready for action.


-Find the hotel gym as soon as you get there or research where local gyms are. When traveling, some exercise is better than none and guess what, running is FREE $.99 !!! Just because you can't get in your normal 2 hour workout, find time for a good 30 minute HIIT session. Something is better than nothing!


-Turn of the electronics and download a white noise app to help you sleep at night. Sleeping in a new place is always hard to do but when you are traveling, sleep is needed especially if you crossed time zones.


Happy Travels!

Thursday, February 23, 2017

Is it over already ?

Did you follow your New year's resolution? I know that it might be hard to keep on track especially if you are trying to do things on your own. Having a support system is great but keeping on track is also important for success. I want to be here to help you see that you can do this and that you can be super successful in your fitness journey!

First off, are setting yourself up for success? Is your plan working? What are your setbacks? I love talking about this with clients because identifying what is holding you back is just as important as the work you are putting in the gym and nutrition. Don’t aim for seven days in the gym if you are not already going consistently. Instead, plan on three or four days.

Make sure that you are keeping accurate documentation of your training and nutrition. If you are not being consistent with your diet and guessing more often then being accurate, your physique will suffer because of that The same goes for training. Keep track of your training for progress, things you need to improve upon and how consistent you are being with your weight training and cardio.

Bouncing off of your tracking journal, make sure that you are making new goals at least every 4 weeks. At some point, your training will hit a plateau, this is where you start adjusting your plan. Fitness if always evolving and so should you. If you are getting stagnant, you should consider trying something new every once in a while. CrossFit is a great way to switch things up and challenge yourself. CrossFit offers a Workout of the Day, or WOD, that combines high-intensity activity with strength-training exercises involving kettlebells, dumbbells, medicine balls and carrying or pushing heavy objects. I enjoy adding this into my routine every once in a while to keep things fun and interesting.

Fitness and health is not all or nothing. One pet peeve of mine is when people think they cant go out to eat or have something they want simply because they are on a "diet". My job is to educate you and teach you how to eat the foods that fuel your body and allow you the freedom to make healthy choices 80% of the time and enjoy life 20% of the time.

I preach balance and health in all aspects of your life. Don't beat yourself up for missing a training session or eating a meal that was a tad bit over indulgent, its OK. Get right back on track and keep working hard at your goals!

Wednesday, February 22, 2017

Coaches, the good, bad and U-G-L-Y !

With the fitness industry becoming saturated with 'coaches', it's important for you to understand what you should be taking into consideration when you are looking for a trainer or coach. Here is the underlying fact, coaches who care are far and few between. Coming from the perspective of a trainer, i want to share some things that might be blunt or so called "bad for business" but I believe in honesty and integrity especially when it comes to your body and health.
i understand that training is expensive, which is why I always do my best to give you as much knowledge and resources as possible when you work with me. I give you endless amount of communication, written workouts, cardio prescriptions and nutritional guidance. As your trainer, I don't want you for the rest of my life. I want you to learn, develop and grow through training into your own confident gym going self. Yes, I will always be available to you for questions, programming and help, but I want you to learn how to do it on your own as well.
Here is a little secret, we don't know everything there is to know about training, however a good coach/trainer will find out all the information and learn how to help you. If you ever have a trainer that seems to be keeping you in the dark, leave them now. If you ask a question and it cannot be answered OR they never do research to find that answer out for you, it's better to walk away. A trainer that admits they don't know the answer but will find it out for you, has value. Why? If they take time to research they are looking out for you and care.
Yes, every coach has bills to pay, but they also have the underlying responsibility to educate and pass on their wealth of knowledge At some point in your training career, you will need a coach. All coaches should have coaches. I have a coach. She helps me with my nutrition and contest prep. Why do I need a coach? Well the honest truth is that I sometimes need a break from programming and having an extra eye on me is just the thing that I need to keep me accountable. And guess what, I pay for my coach just like everyone else. I see value in having someone there for me, just like people hire me to help them.
If you are looking for a coach, I hope they try to identify the following for you:
-What is your goal? Don't be vague either. Without a clearly defined goal,how can you expect your trainer to program your training? Do you want to get stronger? Leaner? Aesthetic? All of these things have different program designs that need to be identified.
-Once you identify your goal, have a timeline of when you want to accomplish it. What do you need to do to accomplish this? Do you need to add cardio, fix your nutrition or maybe just get in the gym more often. This is your guide to success.
-Rely on your trainer for some things but not all things. My biggest pet peeve is when trainers do EVERYTHING for their client. I mean put the weights on and off, adjust the seat, move all the handles needed to get set into the machine. That might seem nice, a personal gym "gopher", however now when your trainer isn't with you, what are you going to do? Do you know how to adjust the machine? Do you know what weight to use or the number of sets? Your trainer should teach you all that and help within reason of course!
-Learn by doing. I am a firm believer that you learn by doing the movement. It's ok if it doesn't work. You have time to learn and develop your skill. Guess what, we all started somewhere and we all were bad at some things and we still might be just as insecure at some movements than others. For me, I had to relearn how to use my glutes. Sure it sounds funny but in reality, my body stopped firing my glutes and I would pull through my back. i went back to the basics and started over.
-Last but not least, when you finally graduate from your trainer, schedule tune ups. Every once in a while its nice to get a good refresher on some movements from your trainer or learn a few new things. Take advantage of that !! I love training with my clients once they graduate from me. I am able to relish in all the hard work they put in and the confidence they now have in the gym.
Once you enter the world of lifelong learning, you will constantly shift, evolve, and morph your training philosophy to assimilate the knowledge you have gained. Use the knowledge and learn to evolve through it !

Tuesday, February 21, 2017

You are not flawed !

We don't have flaws. We are all created as beautiful beings. I am tired of living in a world where we are trying to fix "flaws". Guess what, I am not flawed and neither are you. Its not about fixing what is society says is "flawed", no its about saying that is me and I am 100% confident with that. The definition of a flaw: a mistake or fault in something that makes it useless or less effective; a mark or fault that spoils something and makes it less beautiful or perfect.


So let me ask you this, what do you feel is your flaw? Ok well I will go first, my stomach. I hate it! It's the one place that I feel most insecure about. Why? Well that is where I carry my extra fat. And yes, we all have fat, it's NORMAL! Even looking at myself, there are so many things I can hyper focus on that I see as an imperfection but guess what, it's not. My fat on my stomach is a sign that I am a healthy female woman capable of handling life. I am strong and powerful, not flawed in any way. Although yes I would much rather be lean, I would also be able to have healthy hormones and be strong.


Other things that people see as flaws normally pertain to your body: big/ small booms, big hips, big thighs, too small, to muscular, etc. You see you can't please anyone and why should you try to ? So let’s stop trying to fix things that aren’t in need of repair. Let’s quit declaring our individual features as flaws that should just be “embraced”; they’re not flaws. It’s not us as women that need to be fixed. What needs to be fixed is how we speak to ourselves internally. Our personal self talk is the part we need to change. We are beautiful in our own being.

Monday, February 20, 2017

Lifting vs. Cardio?? Which one should you do?

Strength training has far more benefits than you can imagine. If you have been considering it for a short amount of time and just need a little more convincing on why you should lift vs. cardio. This one is for you!

Strength training can improve your cognition. 2014 study published in the Journal of the American Geriatrics Society had a group of individuals between 55-85 with mild cognitive impairment perform two strength training workouts per week for six months. The study showed there was an improvement in cognitive function was related to the strength gains.MRI scans revealed areas of the brain increased in size among participants.

Your chance of early death is also decreased. Think back to the primal years and you will see that movement was the foundation of survival. No wonder people lived a lot longer. You should increase your strength training so you too can live a longer life.

Along with getting stronger, your bones become stronger as well. Having a strong body is critical as you age. Strong bones mean you can prevent osteopenia, osteoporosis, and fractures. If you take the time to engage in resistance weight training, you are increasing your ability to move and stay active because you are taking care of your bones. Strong bones are important for long-term health. You’ll be less likely to experience fractures, which means you’ll have a lower chance of needing corrective surgery, and that means a lower chance of ending up in a nursing home or assisted living facility to recover.

Lifting makes you powerful. If there is one feeling I wish I can bottle up, its the feeling of weights in my hands and the bar on my back ( at different times of course). I want all women to feel the power they have to overcome anything. If you have ever done a hard workout, you know the feeling of accomplishment afterwards that you just can't help but be proud of. Don’t worry about burning calories, don’t focus on getting sore, don’t think about anything except doing a little better than last time.
Increase your quality of daily living. When you train you get strong. Now that strength also overflows into all areas of your life. When you become stronger, daily lifestyle tasks are now easy as well. The best part is that you are preventing yourself from becoming injured as well! It's a win win!

The best part of strength training is that anyone can do it. Weights will always be there for you. It’s a phenomenal tool for becoming the best version of yourself. I train people from 16-70+. They are all able to increase their quality of life and enjoy training !



So many people get caught up on the little things. Don’t think about anything you can’t do due to previous injuries or other limitations; focus only on what you can. Work with what you have, because that’s the only thing you can control. If you have been thinking about training or living a healthier lifestyle, please contact me and we can work on it together!
burdafitness@gmail.com

Friday, February 17, 2017

Are you making the same mistakes ?

You might not even know you are doing it, but you might be making your workout less effective. Going to the gym is half the equation, working hard in the time you have in there is the final piece. When you are training don't make these easy mistakes that can hinder your workout or someone else's.

Forget looking cute in the gym, lifting makes ugly faces! Don't be so concerned at what you look like in the mirror and really be more concerned with your form and get focused in your training. My rule of thumb is to lift heavy, sweat a lot and always squeeze your glutes!

Selfies? Ok maybe once your done but not every 10 minutes or every set. I am guilty of having my phone out sometimes and its super distracting. I am checking my email, playing on Instagram and Facebook. None of which are getting me closer to my goals. So rule of thumb, put the phone down and grind!

Benches are not tables. I see this way too often in the gym where people are putting their belongings on the benches that people can use. Just use a bag or keep that stuff in your locker.

Headphones on, world off. If you want to workout without anyone bugging you, try this trick. A hat, headphones, and a RBF (resting bitchy face). If you want to get your workout in, you need to minimize your engagement with people. Talk after your session!

At the end of it, give yourself some credit and clap for yourself. You are in the gym doing good for yourself. Keep up the great work and strive to help others do the same!

Thursday, February 16, 2017

Have love, compassion and forgiveness for yourself !

Embrace and love your body, it's the most amazing thing you will ever own. Your body tells a story. For some people your story lies behind your body image and what you see on the outside. You can't judge a body and deem it healthy or unhealthy. You can’t know everything about a person’s behavior or life by simply looking at her body.


I don't think I have ever met one person who didn't have a glimmer of self-doubt. What I feel many people struggle with is the constant replay of thoughts in your mind about how your just not good enough. It's time to put all that to rest. Your mindset and self talk is imperative to your self worth. You need to start to value and take care of your body. If you learn to respect yourself, you will quiet the negative self talk and embody power and strength.


One thing I want to have everyone think about is the way they speak to themselves. We abuse ourselves. I used to bully the hell out of myself, and I know that I am not alone in that. Self-bully-ers are everywhere! I do know that when it comes from a place of determining your worth as a person, your focus on not being good enough just makes it easier to “find” more ways in which you aren’t good enough. Does this sound familiar?


Why would you ever speak that way about yourself. Would you tell a friend the things you tell yourself? From personal experience, my answer to that question is HELL NO! I would never talk to my friends the way that I think about myself. So why would I treat myself with that disrespect ?


Judgment, bullying, and shaming are counterproductive. If you are passionate about health, seek to make a positive impact for others.Speak with the same kindness that you would to others for yourself. We are all just trying to figure out how to live a beautiful life. I want to promote health in a way that isn’t about shame. We can all benefit from being and having positive role models and compassion, but never judgmental.

Wednesday, February 15, 2017

Beginners, we were all one of them!

Everyone was a beginner at some point. Don't worry we all made mistakes in the gym. We did programs that didn't work, listened to infomercials about the latest fitness fad and through all of this you are still confused at what to do. Unfortunately, the fitness industry doesn't tell you everything, but let me give you some practical advice as a more advanced lifter.
The best piece of advice to a beginner is start slow. You don't want to put this unrealistic expectation out there for yourself to follow if you know you can't. For example if you never worked out before, saying you are going to go to the gym 4 times a week is a huge number if you not even going one time. Slow down and take it 1 -2 sessions a week. If you are consistently doing this then you can add another day. It will prevent you from becoming too sore to train and will prevent burnout.
Practice the 80/20 rule with nutrition and training. We are human therefore we have good and bad days. With training make sure that you are going to the gym or doing some type of physical activity for 4/7 days of the week. With nutrition, aim for at least 5 days of perfect meals.
When you start training, you will be hungry. This is a good thing and something that you should embrace. It means your body is changing and growing muscle or shedding fat. If you want to see the best results you need to feed your body! Make sure you are eating lean protein such as grilled chicken and fish, complex carbs such as oatmeal and brown rice, and plenty of fruits and veggies.
Cardio is not the end all be all! Let me tell you this, get your cardio done with intensity! Don't slave on the cardio machine because you think you have too. Intense short bursts of cardio followed by a small rest period will give you faster results. High-intensity training also boosts the production of muscle-making and fat-burning compounds such as growth hormone, keeping you younger inside and out.
Having a gym to go too is a convenience, however it's not needed to be successful ! If you want to get in a killer workout at home, try online programs or invest in some small equipment like dumbbells and bands.
#gainingweightiscool ! And i say this because so many people have this number in their minds of what they want to see on the scale. It's true that when you train you might gain weight. That is not because your getting bigger, it's because muscle weighs more than fat but takes up less space. A better way to gauge progress is how your clothing fits. If it is getting looser, even if you’re getting heavier, you’re on the right track.
Just keep in mind we were all in your shoes if your a beginner. Don't worry about what others are doing and keep focused on your goals !

Tuesday, February 14, 2017

What you need to know about your metabolism!

Your metabolism is a complex thing to an extent. The food we eat, our activity level and even our genetics plays a role in our metabolisms. As we age, our metabolism can also slow down. There are a few things that you can do to help your metabolism get faster and also help you decrease your waistline.
I speak about this with clients every time we talk about nutrition and that is increasing protein level. I am not sure why people think that protein will make you "manly" or get huge muscles. Protein is the building blocks for your lean muscle mass. You need to increase your protein to combat the weight gain and cravings and start revving your metabolism to change your body composition. A good rule of thumb is at least .75 grams of protein for every pound of body weight you are.
Eat a nice big balanced breakfast. Make sure that your breakfast is filled with protein, carbs and fats to keep your blood sugar low and your belly full. One of my favorite breakfast meals is gluten free oatmeal, with egg whites and peanut butter. Keeps me full and it is full of healthy carbs that digest slow, protein to keep my muscles working and fats for proper hormone function.
Detox your liver and not with a fancy tea.I do a daily detox with apple cider vinegar and lemon. It helps clear out toxins and flush your body with healthy immune fighters. You can also detox your diet by eating foods that are from nature. Here are some other foods to add in your diet: Brussels sprouts, garlic, carrots, raw tomatoes, grapefruit, spinach, walnuts, avocado and asparagus.
Did you know your body is make up of 80% water? Yes you need to stay hydrated in order to keep your body happy. A clear cut sign of dehydration is the color of your urine. If it is close to apple juice color you are way dehydrated. Clear urine is hydrated urine ! I recommend waking up and drinking 32 oz. If you do this each morning you already have a quarter of your water in upon rising! Your body, skin and waistline will thank you!
Workout with intensity and weights.Putting on some muscle will increase your metabolism and change your body composition. So many women are afraid that lifting weights will make them bulky and masculine looking but I can guarantee that is the furthest from the truth. Muscle is made up of metabolically active tissue which requires energy to be built, used and maintained. Fat tissue just sits there like a blob not burning, using or requiring energy.
Follow this advice and you will be burning calories and getting healthy in no time ! Questions? Message me or leave a comment!

Monday, February 13, 2017

Morning workouts are possible if you train your body!

Morning workouts ! Yes if you know my schedule you know that I am up at 2:50 am every day (yes weekends too) and I am at the gym by 3:45 am ! Why do I train early. Ok well confession time, first off I LOVE an empty gym. I enjoy being able to workout when it's semi quiet and I can just lift. Second, being in prep right now, I need more time to train so the afternoons will start to fill up with cardio as I get closer to a show. Ehhh and not having to worry about training all day long is also a huge plus.
How did I teach my body to workout so early is another question I get. First off, i know my plan. I know that I am getting up so I go to bed early. Sure I might be "grandma" status on a Friday night but for me training right now is a priority. Second, I get up when I hear the alarm. Well that might seem obvious but I don't set a snooze because that just leads to procrastination. So as soon as I hear the alarm i am up and feet go on the floor. Once your up, it's smooth sailing from there on out.
Training early means training fasted most of the time. This means that I don't eat before training and I am working out with last nights carbs. So I do have a few tricks to help me get through my training sessions that i want to share.
Teaching your body to train fasted does take some getting used to. Your body uses a significant amount of the glycogen (stored carbs) in your liver to maintain energy levels during sleep. With glycogen already in short supply, your body has to start looking elsewhere for energy in the mornings. So your body starts to look for fats.Your body prefers stored fats over stored carbs mainly because of two "signaling" proteins called AMPK and MAPK. They send messages around your body to start activities on a cellular level. #science !
Next, I always use an intra workout when I train in the morning that has carbs in it! So yes, I am drinking carbs as I train for fuel for my workout. I use Ignition from 1st Phorm and here is why. Ignition contains highly refined forms of glucose, which is a monosaccharide that is essentially designed for glycogen replenishment. It will create the largest insulin response, 6X greater than table sugar. This spike in insulin is what helps drive amino acids from hydrolyzed whey into your muscles and replenishes your depleted glycogen stores.If you want to increase your results from training, a monosaccharide carb source is the most effective and efficient option to maximize your recovery! Personally I have been using Ignition for my morning training sessions and I have the best workouts because my body is fueled !
Last but not least, you need to have the focus to get your workout in. Yes the mornings are EARLY, so what! I tell myself it's just time. Whether its 4 am or 4 pm i would be tired. Before work my day is complete and I feel good. I train hard and I fuel my passion from other people that are there. Surprisingly there are a lot of people training at 4 am. It's good to know that i am not alone training and that I can use the energy from others to train hard !
If you really want to change your schedule it comes down to will power and commitment. Early training is not for everyone but sometimes it's what you need to do to get it in. Learn your body,do you train better in the morning or at night? Let me know in the comments how you feel about the time you train and if you would train at a different time!
If you are looking for a good intra workout supplement, be sure to check out www.1stphorm.com/burdafitness to get yours today!

Friday, February 10, 2017

Pain is necessary for growth!

Pain is temporary and so are you! Some little motivation to get your Friday started ! I often like to talk about training and the most common mistakes I see people making. No matter what your fitness level, there is always something you can learn and grow from in the fitness industry.
For many of us, it's trial and error. I know that most people look online, find a program they sort of understand then try to replicate it. That is a decent option if you know what your goals are, however many people don't even know their goals! Lose weight, gain muscle decrease body fat are the top three. But what if that random program you found isn't going to get you to any of those results? Would you still do it? Sometimes following a trend is not the right move to make.
For example, CrossFit is super popular. It works for many people and I wanted to try it. Although I love certain aspect of it, that style of training did not get me to the results I personally wanted. I am an aesthetics athlete and I love lifting heavy for what I do however, I like the simplicity of bodybuilding vs. CrossFit. Teaching my body to move with momentum was like watching a giraffe walk for the first time. It works for some, just not me.
So here is the trick, we all have certain things that bring us closer or farther from our goals. It is up to us to figure out what we really want. I want to educate all of you on the importance of training and how you can reach your results without falling into a fitness fad!
First, know your goal. Do you want to get stronger? Do you want to lose body fat? Do you want to do endurance training? Do you want to lift for aesthetics? All of these questions you should have some type of answer for. Fat loss, strength training, and endurance all have a place in training and they will cross-over, you still need to have a good idea of which one will take the forefront of your training. For example, if you want to lose weight/ body fat, your training should focus on circuit training, intervals and weight training. If you want to get strong, focus on more strength based training with minimal cardio. Knowing what you want is half the battle.
Next, are you lifting heavy? I don't care if you are doing 5-8 reps, 8-12 reps or even 15-20 reps, the last few should be challenging and difficult to complete. “Hard” means you worked each bout to the limit.If you could have performed all 12 reps easy, what exactly did you accomplish?Performing multiple sets at a low intensity level is not time efficient.
This leads to training intensity. Are you training hard? Being 100% focused and present in your training is important. If you want to build muscle you need to create change. What creates change? Pushing to failure and breaking down muscle. It won't be comfortable by any means but guess what, the pain will subside. Keep focused and intentionally in training.
Last but not least, rest and recovery. Do as i say not as I do! Yes I am at fault of this one. You need to work hard, but you also need to rest properly. We live in a society where we think more is better. If i lift more, I will get bigger. If I run more I will get faster. the list goes on but that is not always the case. Train hard, but rest hard. It’s better to be over- rather than under-recovered.
Let me know if you want more topics like this!

Thursday, February 9, 2017

Your goals and vision say a lot about you!

Being athletic can teach you a lot about yourself. What you do with your fitness goals, has a lot to say about who you are as person. Your sport is more than just a hobby, it's part of you. What you do in training affects your life. If you have an awesome session, you tend to have a better feeling overall. When your training goes rouge, well sometimes you get feelings of discouragement and doubt.However, you do learn a lot about yourself. So let me dive into some things you can remember about training and life as one unit.
Persistence is your driving force. Are you engaged in your own training program? Or do you just show up and go through the motions? I have this conversation with many clients about "training intensity". So many clients are confused about what training intensity really means. Over time, being persistent with your training program will lead you in the right direction. Use your time in the gym to learn about yourself and really identify your strong and weak points.
Question everything. Yes, question your coaches, your mentors, even the people you look up too. Sure that might sound like you are being a little nit picky but guess what, those who take time to help you with your questions will lead you to be a thinker. Being able to do things on your own without someone barking commands and cues at you is where you want to be in your training (eventually). Be fully aware of the whole process so you can continue to progress by knowing exactly what works for you.
Define your purpose. Do you know why you are doing the exercises you are doing? Do you know the value? If you ask the right questions then you can have meaning to your workouts. I ask my clients all the time about the why behind wanting to change their lifestyle. A lot of times, weight loss is number one but in a close second is wanting to be around for their kids and grandchildren is a close second. What is your WHY? The more deeply rooted your purpose, the more invested you will be in your training. The more motivated you will be without the need for pushing and prodding. Which leads to consistent, super-meaningful training. This gets results.
And most of all be humble. Yes, there is someone better. There is someone stronger and you need to accept that. We all have strengths and weaknesses. What you need to value is the work you put in each day. Your effort is worth everything !
Respecting yourself comes from acting with honor and integrity in everything you do.

Wednesday, February 8, 2017

Why is losing weight so hard?

What is more frustrating than the washer eating your socks? Losing weight! I hear it ALL the time and I want to talk about some things that people don't consider when losing weight. You might be eating right, working out, and even taking time to consult in a fitness professional. But what gives? Many of us can relate to this but food and exercise only has a "partial" impact on your weight loss efforts. There are more reasons that you might not be losing weight so read this list and see if you can identify any of them to your life!
#1-Your hormones play a huge impact on your weight loss efforts. When your hormones are balanced, they work properly in unison. Your hormones such as progesterone, estrogen, testosterone, cortisol, growth hormones, etc. are needed to maintain balance, otherwise it can lead to weight gain, lost muscle, increased fatigue, water retention, and a whole other mess of issues. How can you fix this? at healthy food and proper supplements to help your body to restore an imbalance. Get enough exercise and sleep to help your body to function properly.
#2-Thyroid function is important. To lose weight, having a thyroid that is under control and balanced is also important. Did you know some foods can slow the function of our thyroid, and a slow thyroid will result in a slow metabolism. If you are experiencing weight gain, fatigue or depression, your thyroid can be out of wack. To make sure you are not functioning with an imbalanced thyroid, be sure to see a doctor and they can help test for your levels of optimal regulation.
#3-Starvation or low calorie diets. Believe it or not, your body is meant to eat food. Limiting your food intake to severely low levels puts you at risk for a damaged metabolism. Many people I talk with cut calories dramatically and this is doing more harm than good. If you are not eating enough, your body will STORE fat and eat muscle. This is all bad news for weight loss. What you need to do is eat foods in the proper macros for your specific body. If you have a professional work with you, I promise you will be eating more and losing weight!
#4-Insulin is a hormone that is VERY important for a good metabolism. However, when insulin is too high, we can gain a lot of fat and are at risk for diabetes and many other metabolic diseases. A good rule of thumb is to eat foods high in fiber and to eat every few hours to keep your insulin regulated.
#5- Last but not least is stress and cortisol levels. Cortisol is a hormone that we produce when we are stressed. Cortisol is necessary for many body functions, but it can be dangerous if it’s too low or high. When we live a stressed life and have a high cortisol level, our body stores fat and gains body weight. If this seems like you, practice meditation or yoga. Also getting in regular exercise is important for you mind and body!
If you are having a hard time losing weight, don't give up just yet. Make sure you know what your body is doing and rule out all the possible outcomes such as the above listed. If you are having problems, go to a doctor and get checked out for any major issues !

Tuesday, February 7, 2017

Do not apologize for being you!

Be you, be authentic and most of all love every piece of yourself. Why? Because you can. There is this stigma around that almost makes you feel like you are not good enough when stacked up to another person. I know that sometimes you feel that way, don't worry I do too. Especially, when in a male dominated field like the gym or lifting weights.
I think it is funny that even though I like to lift, grunt, sweat and curse when i train, I still get mad when I chip a nail. Yes I am allowed to get mad at that lol. I like to feel feminine and girly sometimes too and you know what, that is ok. I enjoy training, like a "bro", I get a kick out of lifting more than the guy next to me and most of all I care about how I smell. We all have two sides to our personalities and it's time that people start to see both ends!
I like to be the "different' one in the crowd, I enjoy the feeling of being challenged and overcoming things that people said I couldn't do. To be honest, i care a lot about what I look like, who I am affecting and those around me. I want to help inspire others but I know I will also fail in the process. It's ok for me to want to be a badass but a girly girl with pretty makeup and clothes. I am allowed to be all of that and more. So are you!
Do not conform to society. Do not try to fit in. Be the odd man out. Showcase your talents. Be brave and do things others say you can't do. Create your own path and your journey. No one can do if for you. You need to remain true to yourself and rise above any obstacle. I am a woman. I am powerful. I am strong. I am worthy. So are you!
Why not reject the idea of fitting a mold altogether? Why not give ourselves permission to be whoever the hell we want to be, whenever we choose? To be the people we know we’re truly meant to be, rather than the people we think we’re supposed to be? It means that no one else has the power to label you or stuff you into a box that doesn’t define you. It means that you get to decide what you’re qualified to do and say; you get to be as powerful as you want to be; you get to define yourself , you and you alone.
Be confident, be a badass, be girly and most of all be YOU!

Monday, February 6, 2017

Let's talk about inflammation!

If you are looking to build muscle, lose weight or find optimal health, I have the answer to that ! It's so simple and you are going to be amazed by the benefits you receive with this one simple supplement. 

Fish oil, Full Mega to be specific! 



Fish oil is a supplement that everyone can benefit from. If you are like me and don't like fish, how can you get enough through diet alone? Well the answer is that you really can't. So what you can do is supplement with a fish oil pill.

You might wonder what taking a fish oil supplement can do for you. This supplement can reduce inflammation, promote heart health, help you get in better shape, decrease cholesterol levels, builds strong bones and helps regulate your mood. If you don't feel like any of that applies to you, I want your secret !

What is fish oil ? Fish oil is a form of fatty acid that is derived from the tissues of oily fish. It contains the omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Fish oil consumption helps support the levels of serotonin in the body, which is often termed the "feel-good" hormone. You'll typically reap the benefits of serotonin after eating a carbohydrate-heavy meal, which is what puts you in a relaxed and peaceful state. For this reason, individuals typically crave high-carbohydrate foods when they are stressed.

Maybe this is a supplement that you overlooked in the past. Your diet can only give you so much when it comes to your macro nutrients. In order to feel the best you need to provide your body with the best. I take a fish oil daily, #FullMega from 1st Phorm ( https://1stphorm.com/a/products/health-wellness/full-mega) to help with inflammation from training and life. Knowing that I am protecting my bone, joints and even increasing my mood is enough to know this supplement has a place in my diet.

For any questions you have about supplements and giving your body what it needs to recover and perform better, feel free to contact me! I am happy to help in any way!

Friday, February 3, 2017

Believe you can and you will!

Do you know what stops us more than anything in life? Your mentality. Yes, your mindset is everything to do with who you are and what you can achieve. If you don't believe me think of your personal self talk. Are you constantly cutting yourself down? Do you have a tendency to stop something before you even start it because you "think" you might fail? We all go through this and I know how much mindset comes into play when you are trying to accomplish something. In order to fix some of your mental confusion, I want to help you eliminate that negative self talk and receive mental clarity.
Clear the way of distraction. When you have goals, distractions that get in the way can set you off balance if you don't have the right game plan to attack it. If you have 100% focus on what you are doing, chances are that you will be able to accomplish that goal faster. One of the biggest things I see is focus in work, training, nutrition, etc. You need to get the right mindset in place before beginning anything. My example would be work, A lot of work I do from home, In order to get my work done I need to remain focused and in control of my surroundings. Phone off, music off, quiet house and a list of what I need to get done.
Next mistake is a goal or a lack of one. Do you know what you want? If I asked you your goals can you tell me them in specific? Without a clearly defined goal, you are just shooting in the dark hoping that it might match what you want to happen. Be specific in what you do. If you have a work deadline, focus on getting it done one day sooner. If you have a weight loss goal, know the amount of weight you want to lose and how you are going to get there. Whatever you choose, make sure you define the why and how.
What is your method? Do you know how you are going to achieve it? What are the steps to get to your goal? Many times we might know what we want but have no clue how to get there. Make a list or a chain of events that need to happen for your goal to be accomplished. Without knowing the steps to get there, your goal is just a nice statement that might look good in a frame and that’s about it.Detail your plan of action, and then simply follow that plan and adjust as you go.
Are you confident about your goal? Do you understand what you need to do to get there > Pick a plan, any plan, and stick with it, believe in it, and gut through it. Believe, no matter what, that your plan is your best option for now. Yes, you can adjust along the way, but put everything you have into that current plan and press on. Any plan half-heartedly executed is guaranteed to fail.
Plan, prepare and execute !

Thursday, February 2, 2017

Cardio No No's !

Cardio No no's !
Cardio is so abused when it comes to "fat loss". It is necessary if you want to shed some extra pounds but you should also be doing it in a way that you maximize your fat burning potential. It's very typical for many to fall into the trap of doing hours of it per day or per week, right out of the gate when starting on a "diet". This is something that you don't want to do. One thing I tell my clients is that lifting weights is far superior than doing endless hours of cardio. If you had to choose one or the other to do, I would choose lifting over cardio any day of the week.

In my experience, when clients ask about if they should do cardio or weight training, my answer is that cardio is a tool for weight loss but weight training is going to get you the results that you are after. And that is if you want to look leaner, more toned and maybe lose some inches off your body. Cardio just aids in excess calories lost through training.
The right answer to weight loss is like a pyramid, diet is on the bottom as a foundation, with training in the middle and cardio on top as a finisher. Now here is the million dollar question, what kind of cardio are you doing? How effective is it? If you are doing cardio on an incline, hanging on for dear life and practically getting drug on the machine but did your "30 minutes" is that really doing you any favors? Nope. So what should you do for fat loss? HIIT!
Yes high intensity interval training (HIIT) is the main leader in cardio for fat loss. HIIT runs in intervals from high bursts to low steady state cardio for a certain number of minutes for a length of time. An example of this would be a 10-30 second sprint followed by a 3-5 minute steady pace walk to cool down and bring your heart rate back to normal and then repeating it.
So why is HIIT better for fat loss anyways? When you diet, your main objective is to keep as muscle muscle retention as possible while keeping metabolic rate elevated. The more muscle mass you have, the better the chance you have for keeping metabolic rate high. Thus you must be able to retain muscle mass when in a calorie deficit. HIIT cardio seems to be the best exercise strategy for muscle retention.
However, as awesome as HIIT training is, there are some key things to keep in mind. You can't do HIIT every single day. Your body can't handle that amount of stress and get proper recovery to have the full effects of your training maximized. Everyone has a different level of HIIT they can do. Just like lifting, you need to take your time and understand how your body responds to stimulus during training. Overdoing it will not get you faster results, it might just get you injured faster.
The key is to have a good mix of steady state cardio as well as mixing in HIIT training. Both are great to use as tools in your fitness journey but each should be performed in your training program for the best results.

Wednesday, February 1, 2017

How bad do you want it?

How bad do you want it ? This is a question that you really need to be asking yourself. If you are thinking about starting a fitness or nutritional program, having a great plan means nothing if you are not ready to act upon it.
Take a second and rank your commitment to your goal on a scale of 1 to 10. 1 being, “I really don’t want to change anything I’m doing right now” and 10 being, “I NEED to do this and I will do anything to achieve it.”
What is your commitment level at this moment ? If you are answering anything besides a 10, you are putting the odds against your for achieving your goal. Think about it this way, you are saying to yourself that you don't think you are important enough to change a behavior. But what if you asked your significant other to rate their commitment level to you. If they say anything besides a 10 you are going to feel hurt.
So what do you do when your commitment is falling short?
Start by dissecting your goal. Try to be very specific. Set a timeline of when you want it accomplished. If you are already thinking its going to be too hard, are you really committed to finishing it ?? In other words, is it something you REALLY want? Will that goal keep you pushing on even when you’re going through a rough patch or times of uncertainty?
If you are thinking about it, then you might want to get back to the drawing board. Sticking to it when you aren’t fully committed would just be setting yourself up for disappointment. You want to be able to wake up each day with the mindset that you are ready to overcome and accomplish everything. I know many people who start a fitness journey and find themselves quitting 3 weeks in. Do you want to know why? Results weren't immediate because they didn't look at the time frame to accomplish it so they just gave up.
Knowing what you want is just part of the equation. Being able to follow through is the other. Making goals is part of long term success. I always have mini goals for clients when they work with me. Looking at the long term future goals is great but what keeps you going are the small successes along the way !
Keep your mindset in an always forward progression. Don't allow stagnation or fear hold you back from achieving what you truly want!