Ditch The Excuses

Ok guys, it’s time for some REAL talk. About you, your goals, and what’s getting between the two. I keep hearing these conversations lately and TBH I’m over it. It’s time to stop blaming other people and things for those extra pounds on the scale and skipped workouts. Truth is, keeping a fit and healthy routine takes some effort. On top of that, EVERYONE has obstacles and life gets hectic. Demanding jobs, small children, pregnancy, family issues, divorce, caring for someone sick…I’ve seen it all. But let’s face it people, what’s getting in the way of you living your healthiest life are the excuses you give yourself. You are responsible for what you do (and don’t do) each day. Quit blaming your long hours at the office for your lack of workouts. Quit blaming your partner and your menstrual cycle for your lack of motivation. Your injury and your children are NOT reasons to eat unhealthy food. The bottom line is that there are so many ways to work around the “stuff” in our lives. Below are a few examples of what people have said to me recently along with my tips for making better choices:

“One bad day leads to a whole bad month”

Everyone has those not-so-motivated days, we are HUMAN! But the goal is to avoid letting it become a habit. Forgive yourself, move on, and get a kick-ass workout in the next day. Just because you indulged yesterday, today is a new day to do things differently and get back on track. Even if an entire week passes with zero exercise and lots of bad food, you can take small steps to start over. Whether it’s packing daily lunches, a 30 minute workout, or eliminating alcohol during the week, you have to start again somewhere. You can make it happen.

“I have no time to cook.”

There are so many ways to prepare nutritious foods that can last you a few days. My best advice is using a Crock Pot. I make simple chicken breast which covers my lunches for three days. That way I can just throw together a quick salad when I’m home for lunch or I can pack it to go in the morning. Another HUGE tip I give my clients is to cook a LOT for dinner that way you have left over food. Also, cooking doesn’t have to be fancy or take tons of time. Simple dishes like eggs, vegetables baked with olive oil, grilled chicken, baked sweet potato, and oatmeal can be quick and easy. If you still feel like cooking is impossible for your lifestyle, there’s so many meal delivery services these days that can fit your needs. Resorting to daily take-out (or even worse, FAST FOOD!) can be extremely high in calories and can also take a toll on your wallet.

“My husband eats bad food around me late at night.”

This one gets me every time. Look, I’m not exactly saying to dump your significant other, but just because they don’t want to be healthy or look good naked doesn’t mean you shouldn’t! But if you struggle with self control, my biggest tip for this is to find some healthier options for the house. If your spouse has a sweet tooth, there’s so many non-dairy dessert bars with much better ingredients and lower sugar. My favorite chocolate bar is by Hu (can also be purchased at Whole Foods) and has no dairy or refined sugar. SO good. Eventually, you’ll be surprised how much your food choices can influence your partner and maybe they’ll be open to trying new things in the kitchen 😉.

“I’m so stressed out from work.”

Another V common one I hear, especially from my fellow twenty-somethings. Listen up! Nothing should come before your health. Period. I’m ALL about the hustle and have been working hard for many years. But working out is a major stress reliever so making time for it only makes perfect sense. FYI: stress is directly linked to a long list of health issues including heart disease and accelerated aging. So instead of skipping your workout and turning to wine and food after work to deal with stress, get moving! Turn on your favorite playlist and head to the gym or sign up for your favorite workout class that you’ll enjoy. Not only will it make you feel better, but your performance at work will most definitely improve.

“Workout classes and a personal trainers are expensive.”

True story, a good personal trainer IS expensive. Some classes can be pricey. But so are shoes and handbags (and obesity). I have trained many people who have minimized their spending in other areas (like shopping and eating out) so they can make their workouts a priority. At the end of the day, fitness is an investment you make for your health. And if you have Instagram, Facebook, or just access to the internet, there are so many free workouts you can find with a variety of levels that you can even do in your own home.

You owe yourself an hour out of your day to move and sweat. Make the time to grocery shop or meal prep because it’s good for you. Give yourself the love and attention you deserve. You’ll feel so damn good when you do.

Amy's Transformation

The main reason why I love what I do is because I get to connect with people on a personal level. I coach them through workouts, provide nutrition guidance, and teach them to love the journey to fitness. It's called Personal Training because every client is unique; what works for one may not work for another. Regardless of who I'm training my goal is to teach them that fitness is a lifestyle that requires healthy habits and lots of effort. There is no easy way to reach fitness goals, but a lifestyle change is possible for everyone and totally worth it. I’m on a mission to help my clients look and feel their absolute best while loving the body they are in.

Last month marked a year and a half working with my client, Amy. In this amount of time she has made a huge body and mind transformation. After moving to Palm Beach from out of state she felt it was time to take control of her health. Like so many women all over the world she once struggled with negative body image issues. Her previous workouts were sporadic, consisting of mostly cardio and rarely any weights. She came to me for help and was open minded from the very first day. We started with a 3 day per week in-home training program introducing weights, core work, and focusing on proper form. After quickly getting the hang of things she started to notice a gain in energy and a huge increase in motivation. She was determined to get the fit body she deserved. Now, a year and a half later, she trains with me 5 days per week where I incorporate weight training, TRX, HIIT, battle ropes, cardio, and lots of core work. I give her challenging and effective workouts that burn fat and build a strong toned body. We discuss healthy recipes and diet tips daily that nourish and fuel the body. She’s become extremely fit (I mean, look at that bod!) and the increase in confidence I’ve seen has been incredible. While juggling wife duties and being a business owner, she demonstrates that self-improvement is possible (and necessary). Day in and day out she stays committed to her wellness and I could not be more proud. 

 Overcoming negative body image issues, eliminating an unhealthy relationship with food, and finding a strong workout routine is what I like to call positive behavior change. Understanding that NOTHING happens over night is the first step to getting fit. Hard work and consistency over time is what leads to success and lasting results. My goal is to empower and inspire others to take control of their bodies by sharing Amy's success story. I am so thankful for the opportunity to share my passion with others every day while building relationships with wonderful people along the way.

Before i after

Before i after

July 2017

July 2017

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Always remember: the most important investment you can make is in yourself.

ACL Surgery Recovery

It's been one month since I had ACL surgery, a surgical graft replacement of the anterior cruciate ligament. (If you’re new to my blog, read about how I tore my ACL here.) Although I have several months of hard work ahead, having the first month behind me is a huge relief. I was fortunate enough to have an extremely experienced surgeon and the procedure went very well. However, the first five days after surgery were far from pleasant. Nothing could have prepared me for the amount of pain and lack of sleep. The trauma from surgery left my whole leg swollen and bruised from thigh to heel. Despite the pain level and discomfort, I was instructed to walk with crutches (50% weight-bearing) and begin physical therapy the very next day. My doctor used a patellar tendon graft which made bending especially painful near the incision on the front of the knee. The first week required tons of rest, elevation, ice and positive thoughts. Not being able to do simple every day tasks like showering and cooking was difficult and really frustrating. I am so incredibly grateful for my mom for taking amazing care of me (even during grumpy moments). Changing my ice cooler, doing laundry and preparing my clean meals so I’d stay on track - she made everything possible.

PreOpACL
PostOpACL
PostOpACLSurgery

By weeks two and three I was able to see some light at the end of the tunnel. I was able to return to work, go out to dinner with friends and even drive (no more Uber!). Therapy sessions started to become less painful and more hopeful. Between the sessions at therapy and practicing exercises on my own, it’s clear that post operative rehabilitation is key. I’m focusing on full extension, flexion and gaining back my quadriceps after severe atrophy. Having to relearn how to properly move my leg has been mentally and physically challenging, but having patience is a must. I notice small amounts of progress with each day and should soon be able to ditch my crutches. Looking forward to being fully recovered and getting back to my normal workouts. Until then I’ll be working hard on my knee exercises, upper body workouts and keeping a clean diet.

"A minor setback paves the way for a major comeback."

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Follow my daily Instagram stories to see some of my rehab exercises. 

♡ Happy Friday!

Fall fitness in Colorado

Earlier this month I took my first trip to Colorado and boy was it beautiful! My client was getting married in Aspen so I decided to head up a few days early to do some exploring (and also escape hurricane Matthew) in the Rocky Mountains. One word: breathtaking. Not only was I literally out of breath due to the altitude, I was blown away by the beautiful scenery. Driving from Denver to Aspen was one of the most beautiful car rides I’ve ever experienced, along with the many hikes between Denver and Aspen. It was super exciting for me to finally see snow (crazy, I know) and enjoy some cool fall weather in the cozy towns of Colorado. During my stay in the mountains I was able to be just as active as I am at home - major plus! I loved how the Colorado community as a whole, especially Aspen, was very fitness friendly. But getting ready for a workout in the cold is no joke and takes a little extra motivation. I nearly froze one morning walking twenty minutes across town to take a yoga class. Aside from all the fun exploring and other perks of being in Colorado, I was beyond thrilled to be in Aspen for the first time for such a special occasion. The bride and I even got to sneak in a training session at the St. Regis gym the day before the wedding. It's amazing to see another one of my fit brides walk down the aisle looking confident, happy and absolutely stunning. Months of hard work and clean eating (even before the engagement) are continuously paying off. I’m so proud of her and how far she has come! As I said before, a fit and healthy lifestyle is a never ending journey, but a wedding can definitely act as a great motivator.