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.

Say YES to Weights

When most people hear the words “strength training” they immediately think of body building, power lifting or strenuous workouts. To the average person or someone newly into fitness, strength training and using weights can be intimidating. A lot of people think that strength training is only associated with athletes and experienced individuals. Although I believe any form of exercise or movement is beneficial, incorporating weight in some or all of workouts is crucial.

As we age, we face an inevitable decline in bone density and muscle strength. It has been scientifically proven that aerobic exercise alone is not enough to sustain bone health, muscle tone, posture and an all-around functional body. Stronger muscles lead to stronger bones which can prevent injuries and osteoporosis. Strength training can involve dumbbells, stationary machines, weighted bars, suspension training and resistance bands. The intensity of strength training routines can vary and can be suitable for any level of fitness. For individuals who are trying to lose weight, weight bearing exercise is needed for fat loss.

Being a female in the fitness industry, I am constantly being asked by other women about my views on lifting weights. Not only am I in the fitness industry as a personal trainer, but I also teach barre which is known for little to low weight and high repetition exercises. The idea that weight will make someone look “bulky” versus “long and lean” is a common misconception and could not be further from the truth. I have often heard well-known trainers discourage women from using challenging amounts of weight and I am constantly encouraging my female clients to eliminate this mentality. With proper form, a great workout routine and a balanced diet, weight training can take your body to the next level of awesome.

With clearance from a doctor and expert advice from a fitness professional, anyone can start a safe and effective workout program which incorporates strength training. If you are still not convinced, the fact that you don’t technically need a gym membership to maintain a routine should seal the deal. All you need is a set of dumbbells to get started in your home, garage or outdoors. Eventually, a beginner starting with minimal time and equipment can progress into more advanced movements and longer workouts. Aside from the physical benefits of strength training, it increases cognitive performance, mood and confidence for both men and women of all fitness levels.

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#MotivationMonday Count Down to Memorial Day Weekend

We've reached the middle of May and the count down to Memorial Day Weekend has officially begun. Personally, it's my favorite time of the year -  it's the unofficial start of summer and, more importantly, it's my birthday weekend! For many, this weekend is all about weekend getaways, board shorts and bikinis, cookouts, outdoor activities, and an all around good time. For me, I love to kick my workouts and clean eating in high gear...well, because, birthday cake and bubbly. It's a physically motivating time of the year - the weather is perfect for a bike ride, beach run, paddle boarding or rollerblading. Aside from my normal workout routine in the gym and studio, I take every chance I get to feel an extra burn. With so many outdoor fitness opportunities, I want you to know that summer bodies can also be built in the summer! I'll be posting some of my favorite exercises and meals on instagram for some added Memorial motivation. We've got two weeks until the long weekend, let's make every day count!

To prepare for the week ahead I hit the grocery store hard to make sure I was stocked up. Here's a list of what I took home:

  • Spinach
  • Bananas
  • Pineapple
  • Chicken Breasts
  • Almond Milk
  • Ground Beef
  • Spaghetti Squash
  • Sweet Potatoes
  • Protein Bars
  • Oats
  • Quinoa
  • Romaine
  • Asparagus

Cheers to a healthy new week!

♡♡♡♡

Monday Motivation - TRX legs

One of my favorite pieces of equipment to use in and out of the gym is the TRX Suspension Trainer. Using the TRX, you take body weight exercises to another level. During every exercise, the core must be engaged in order to stay balanced and stable. When it comes to my leg workouts, adding suspension training to my routine is crucial. Since I absolutely LOVE any exercise that challenges balance, I am able to perform tons of great single-leg exercises with the TRX that really burn. Below are a couple of my favorite leg exercises.

Front Squat

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Set up handles under the arms, close to the chest. Walk feet back until body is in a strong plank-like hanging position, heels up. Keeping weight forward into the arms and heels up, bend the knees to a squat then return to straight legs. Perform three sets of fifteen reps.

Abducted Lunge

Stand beside the suspension trainer with one foot in the cradles and the other leg on the ground. Bend the supporting knee while extending the straight leg side, keeping tight abs and an open chest. Return to standing by firmly pressing into the ground with standing leg. Perform three sets of fifteen reps.

Be sure to follow me on Instagram @livfigueroa for more fitspiration!

Make it a great week

Love Your Legs

When it comes to women and fitness - toned, sexy legs are the most desired over any other body part. Living in South Florida where we’re in shorts, dresses and bikinis during any month of the year, most women are determined to get their stems in shape. After many years of dancing and training, I have learned the best ways to achieve major leg goals. My best advice for anyone focused on improving their legs would be to add variety. Performing multi-planar movements, weighted exercises, body weight exercises, single leg exercises, and plyometrics will switch things up and allow you to work your legs to their full potential.

Remember: proper form, hard work, healthy eating and CONSISTENCY will lead you to results. Check out a few of my favorite leg exercises below.

Dumbbell Split Squat:

Stand with the rear foot elevated on a bench and the active front foot extended out in front, not allowing the front knee to go over the toes during the movement. Shoulders and hips stay stacked and squared, maintaining a long torso and tight core. Option to add weight as shown below. Perform three sets of 10-15 reps per leg.

 

Step Ups: 

First start by standing tall with feet together facing an elevated platform. Step up with the right leg using mainly the heel to lift up the entire body, then place the left foot on the platform as well. Come down using the left foot first followed by the right foot, returning to the starting position. Can be done with or without weights. If using dumbbells, hold them strong by the sides of the body. Perform three sets of 10-15 reps per leg.


Bosu Ball Squat with Side Leg Raise:

With one foot on the floor and the other on the center of the Bosu Ball, squat with even weight between the legs. On the way up, shift all weight to the standing leg and lift the leg off of the Bosu Ball into a side raise (keeping knee and toes pointing forward). Perform three sets of 10-15 reps.