OWN YOUR FITNESS FUTURE

Recently I started asking myself, do I enable clients too much? As a trainer/coach I am always looking for ways to better serve my clients and improve in my weak areas. People come to me for guidance, leadership, motivation,education etc. So how can I set them up to feel confident in all of those areas for themselves?

2 text messages from clients in the last few days really and truly pumped me up and made me feel very proud for them. One was a hotel workout that a client designed on her own which included some very challenging exercises that we have worked on, she could have easily hopped on a treadmill and put in some time doing a comfortable thing but no she stepped right into the weight area and did work!

Another was from a client at 6:30 am who had already completed this as her workout

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AWESOME!! This is so cool because here again she choose some great exercises not just things that she might be comfortable with….plus she has written it in her workout journal so she can log the workout and look back later for ideas and see what she did that day/how she felt etc. Journaling workouts is a great tool to measure your progress, in fact it has been proven time and time again that if you focus more on your performance progress and not waste your time chasing a scale weight or “ideal body” you will be much better off in the long run.

I could really care less about before and after pictures, those are a dime a dozen and can be manipulated in various ways. I care far more about transformations like this, where a client comes to me looking for guidance and in time they take ownership over their own fitness and create workouts on their own. It shows growth and it shows they are in this thing for the long haul not a transformation picture. How did they get to this point? Well they asked questions, they asked me to write out the workout they did with me so they can repeat it, they asked what weight would be good for a certain exercise for them. They evolved over time!

As a trainer my relationship with clients goes far beyond giving them a “good workout” and sending them along with their day knowing they got a good sweat on (not an indicator of a good workout by the way) my relationship with clients is a CLIENT-CENTERED approach where I try my best to empower them to make behavior changes and take what they have learned from me and put it into play in their own lives.

On that note…come see me at Fitness you can live with anytime, I work with people at ALL fitness levels and meet YOU where YOU are at today!

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New Year, new you?

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-WHY I HATE THE NEW YEAR NEW YOU- Here we are on the brink of another new year’s day around the corner and you can already here the buzz of words of detox, cleanse ,jump start ,reset ,juice fast, quit sugar, low carb, 30 day whatever… the list goes on. What do all of these have in common? They all promise something grand for you and your body so you spend the money, you restrict the foods and then what? What do you pull from programs like this? Have you learned to love your body more? Have you created a brand new you? No, not gonna happen The diet industry is set up for you to spend your money, do their thing and then be super confused, I see it ALL THE TIME.

The New Year NEW YOU implies that there is something wrong with the current you, you are somehow not good enough the way you are and you should be skinnier, weight less, look younger and generally take up less space in the world. I am here to tell you that happiness does not come from how much you weigh or what you look like in a bikini. That happiness you are seeking comes from the story you are telling yourself daily. Knocking down mental walls you have spent years building up. -End your pursuit of perfection -unlearn some of those negative things you say to yourself like “im so fat I could never wear that” – stop judging your self- worth by how much you weigh Here is some advice as you head into 2018: Say no to diet culture!! All those fancy programs, pills etc are some version of a diet, and no matter how well you think it’s working with restricting and being rigid you will definitely end up in a binge at some point. The diet cycle sucks. Self- imposed rigidity robs us of real happiness…don’t live like that.     Our lives are sometimes messy and not perfect and that is totally ok

Developing a new relationship with food is HARD

Developing a new relationship with your body is HARD

Developing a new relationship with moving your body is HARD

Spend some time setting some goals that are not aesthetic related

Spend some time thinking about all the amazing things your body has done and can do and will do in the future

Focusing on things like this are going to make you so much happier in the long run because there is no magic bullet pill or diet no matter what you read, hear about or see in magazines and social media, its all about consistency in many different areas, no quick fixes that seem very glamorous. Wishing everyone a very happy healthy and safe new Year ahead!!

PASS THE PLANTS,please

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More and more people are starting to ask me about eating a more plant based diet or they know someone who is leaning in that direction so with the Thanksgiving holiday or thanksLIVING holiday as I like to call it coming up I wanted to highlight a few items that might make your holiday season a little easier if you choose to not eat animal products or you are entertaining someone who chooses to eat this way.

Fortunately options are easier than ever to find and most of our local grocery stores carry some kind of option at this point for the center of the plate. This year we are trying out Gardeins holiday roast (in picture) its a meatless turk’y roast stuffed with kale,cranberries and wild rice. It serves 8 and comes with gravy. Other favorites I have seen are field roasts “celebration roast” Trader joes has a vegan turkey-less  stuffed roast with gravy. Tofurky makes a vegan roast and a new item this year is a ham loaf. I am certain there are even more than I have listed here but there are plenty of options. You can always make your own homemade versions to, such as a lentil loaf, roasted and seasoned cauliflower steaks or stuffed butternut squash.

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When it comes to stuffing that’s no problem, swap out any chicken broth for vegetable broth and swap out dairy butter for a plant based version such as miyokos (pictured) or earth balance. Use those same butter options in making desserts, they work just fine and taste great. If your stuffing uses meat then buy some frozen meatless crumbles from Beyond meat or gardein or even use crumbled tempeh. All cholesterol free and add lots of flavor.

I have you covered on cheese which I know I know can be a tough sell but the market is IMPROVING! Companies like Vio-life (pictured), miyokos, follow your heart and kite Hill are doing some great things so check them out. These cheeses can also take your mashed potatoes to the next level! Speaking of mashed potatoes….

Dairy free milks are quite readily available at this point, sweetened or unsweetened for any recipes that call for dairy milk switch it out with cashew, almond,coconut or make your own….I have a great you tube video showing you how to do that in 5 min!

Animal free gravy is not an issue, my husband makes an amazing mushroom gravy  using vegetable broth, vegan butter, and flour…but if you do not want to make your own, pacific foods makes a vegan mushroom gravy.

Whipped cream is a must when it comes to pumpkin pie or pecan pie! We make our own using a can of coconut cream and maple syrup. Very easy and extremely tasty, trust me no one will spit it out. OR check your store for dairy free whipped topping options I know the So delicious brand make s a great whipped topping. Ice cream falls right next to this category and this area is a simple one, even Ben and Jerry’s is on board with several dairy free options, so delicious has several as well. Many of these plant based ice creams are coconut milk based and they are incredible.

We are making a vegan pecan pie this year and we also got one of Daiya’s cheezecakes and we will make a maple pumpkin topping to drizzle on top of it.

I know of 2 vegan restaurants near me that do fully prepared vegan meals that are ready for pickup and I know Whole foods stores do a similar option. While these might be a little costly it certainly saves time and takes pressure off of the host OR if you are a guest at someones house and you know there will be minimal options for you then this can be your solution!

As you can see a few simple swap outs can be made without a lot of trouble because when it all comes down to the holiday season it should be about spending time with those close to us, helping out others and making good memories and finding joy together.

Reach out to me with any swap out questions you are struggling with or if you have tried some items you want to share with me that would be great!!

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November has a Motto! Learn it, Say it.

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I hear excuses all year about why people are not living in the most healthy way possible and it really starts to heat up in November as we approach the holidays, but let’s make this year different.

Let me give you insight to the top 3 excuses and how to flip them into actions:

Excuses = NOT ENOUGH TIME:

Very Classic and very common one here but ya know what we all probably have more time than we realize. How much TV time are you putting in per week? How much social media time? How many times did you go out with friends during the week or month? Don’t get me wrong we all have to relax, unwind, have fun but don’t look at me and say you don’t have the time until you are being honest with yourself about how many hours per week you can’t really account for doing anything productive because it all adds up and it’s time you could be working towards your goals.

Excuse : It is too expensive to eat healthy and get fit: 

Nope just not true! So maybe keep track of your money spent during a one month period keeping track on things you didn’t really need or use. How many times did you go out to eat or go to the bar? Once again being honest with yourself. After the thinking, it’s simple math to decided what your choice will be.

If you think you cannot meal prep on a budget then take a grocery store tour with me and allow me to help you in this area. If you think you need to buy half of Lululemon to get in shape, don’t! Come see me for some workouts you can do at home with just the strength of your awesome body! #bodyweight

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Excuse: I am too old or out of shape or “insert some kind of negative comment about self here” 

This one is a real combo of people feeling like it is just too late or they are just so beyond helping so what’s the point in trying? Well I am here to tell you it’s never as bad as you think and you are never too old! I just watched an 85 year old man deadlift 315 pounds at a National Powerlifting meet so I ask you, how are you using your body today?

“It’s the life in your years not the years in your life.”

Bottom line is we can all come up with excuses for everything in life that we don’t feel comfortable doing, are scared to do or if we just feel like it’s not possible.

Get your head right and come see me so we can work on YOU because you deserve to be good to yourself. You deserve to be the healthiest person you can be. I promise you will not regret it!! #noexcuses

My Baltimore Trip : Natural Products Expo East

I recently had the opportunity to go on a trip to Baltimore for the Natural Product Expo East and I when I first thought about writing this I thought it would be a good opportunity to show and tell the foods I ate on my trip and what I did for my workouts. When I really thought about it though, the trip was super good for my physical and mental state and it occurred to me that the getaway was actually a great way for me to escape my routine and rest my body. I hope you find this insightful as I share my perspective.

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I was away from home for 4 days with 2 great friends of mine and without my husband which is extremely rare, we are always together and hardly ever spend more than 1 night apart. I did not have my heavy weights to push around for an hour each day. I did not have my refrigerator fully stocked with all of my favorite healthy foods. OH NO!! So for those who know me well know that I am very strict about my workouts and my meal timing/choices and some would even say I am “obsessed’ with these areas at times.

I decided to go into this trip and let all of that go for a few days. Just live my life and enjoy myself and that’s exactly what I did. I didn’t seek out a gym or take note of everything I was eating at all times. I took 4 solid days off of lifting weights and pushing my body hard. I ate some awesome food at some cool restaurants!

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Did I lose all my muscle gains? Did I put on a bunch of fat? Answer is, NO and NO! In fact I came back stronger and so refreshed and re- energized. Now I am not gonna lie, by the end of the trip I was really wanting to work out and I was a little bit in my dwell chamber of negative self- talk but I was able to squash that pretty quickly and get real with myself.

My point of talking about this is that sometimes we need that break and its OK to take a break because we all need it to be better. Rest is actually OK, especially when you are pushing it so hard all the time. For me ir is a mental barrier that I need to knock down and be mentally alright with taking a few days off here and there. This is a struggle I will continue to work on.

Alright already let’s talk about the trip! I was lucky enough to get to go to this really cool show and see whats happening in the natural food world, the show is huge and it’s pretty much 6-8 hours of walking around and sampling so much incredible food and drinks like all kinds of coconut water, protein drinks, protein bars, coffees, chocolates, veggie burgers, vegan ice cream and more! You name it and it was there! So needless to say I did a lot of grazing! The show was 3 days and we attended each day so I managed to eat my fair share of food. I would guess a few full meals but I will tell ya they were worth it!

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We did pack a lunch each day at the show so we could have an actually meal in between grazing sessions.

We had brought a few things from home and also stopped at a Whole Foods to raid their salad bar and deli. We managed to pull together some pretty solid lunches for the 3 days but we did get to eat out and ate at a few pretty cool places. A great pizza place downtown called Johnny Rads which had vegan pizza and my review was that vegan pizza rocks!

Another good place was a small Ethiopian restaurant, kind of one of those hole in the wall places that turned out to be pretty on point! Food was great!

We even found a place that made vegan soul food like mac and cheese, crab cakes, collard greens,sweet potato cakes and all kinds of other things.

It was  really fun to explore different cultures of food and I like everything so I can appreciate all the spices and flavors. I suggest the website www.happycow.net when you are traveling because it can tell you some good restaurants, health food stores and co-ops in the area that you are staying or traveling through.

We rented a house so we made dinner one night which was these porcini and vegan cheese stuffed veggie burgers and salads. I recommend these little burgers for a meal or two.

 

Overall it was a great trip for me mentally and physically. It was hard to break away from my normal routine but as mentioned I am glad I did!

 

What are some things you like to do or places you like to go to get away from your routine? How do you feel when you get back?

Shout Out to September : 2016

SHOUT OUT TO SEPTEMBER

Here we go bouncing right into September already! I know life can get crazy for many of us this time of year. Families with kids in school, new activities, sporting events, etc. but if you have been working this #summer to create some good habits around fitness and nutrition then you should be armored and ready to conquer September like its no big deal!

Let’s say you have not established some good food shopping or food preparation habits and you certainly have not touched a weight all summer then that’s OK because there is never any better time than RIGHT NOW to get going with creating a structure of healthy living for yourself and your family members too.

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Fitness You Can Live With has you covered from:

-Grocery shop tours

-Pantry cleanup/ Kitchen visits

-Meal planning, recipe ideas and prep

-Workouts for all fitness levels

-motivation, accountability and much more!

I want you to reach the best you that you can be which ever way we have to get there, we will do it together.

Connect with me throughout my social platforms (Facebook, Twitter, Instagram, YouTube) and check out the new LOOK on my website! New content and group rates!

SUBSCRIBE TO MY YOUTUBE CHANNEL AT –FITNESS YOU CAN LIVE WITH

LEAVE A COMMENT ON A VIDEO & TELL ME WHAT CONTENT YOU WOULD LIKE TO SEE! 

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I will be using YouTube as a teaching resource for kitchen tips, recipes, workout ideas, exercise tutorials and everything else in between so I greatly appreciate your feedback.

Fall schedule for Group Fitness

Monday: 5p-6pm at Fitness You Can Live With

Wednesday: 3:45p-4:45pm at Maltby Middle School (Brighton)

Saturday: 8:30am-9:30am at Fitness You Can Live With : Power Boxing

**Bring a friend rate is now $10 each boxer on Saturday’s only!**

Check out this great weeknight recipe!