I'm a passionate, enthusiastic and result driven personal trainer, nutrition coach, and group fitness instructor.
My unique and hands on fitness approach is tailored individually using a combination of various training methods, nutrition counselling and physical wellness. Incorporating a total mind body and soul balance.
With a passion for designing individualized/group fitness exercises and nutrition programs that maximize results, promote fitness, improve overall health performance and strategically set to achieve individualized fitness goals.
I am a firm believer that when there is a will, there is a way. I love my caffeine… Starbucks. Coffee has so many benefits including mood boosting, sharper mental function, and creative concentration/focus. Not to mention the soothing aromatherapy and peaceful ritual of holding a cute cup!
However, some of the holiday treats’ caloric budget equate to a meal (400-1000 calories) depending on the size. So what does does a bodybuilder, or just a pure mortal that wants to look fit and feel fab, do? They reach out to me! I’m joking, partially :)))) They make the drinks fit their macros, i.e. modify ingredients.
Here are the ways to slash the calories in half without sacrificing the taste taste in some of the peoples favorite holiday drinks
ask for half of the amount syrup . and with you will save between 100 to 200 cal since each pump is between 25 to 80 cal.
Leave off the whip cream another hundred calories down.
substitute 2% milk for skim milk another hundred calories off.
Need help modifying your favorite drinks? Reach out to me- no strings attached! Send me an email, a DM, or a Facebook Message and I’ll help you enjoy your favorite coffee, guilt-free 🙂
Do you ever wonder when watching a person performing an exercise, is this a good or bad exercise for me? Will it give me the results I’m looking for? Time is our most precious commodity, so don’t waste it! Let’s take a look at how to understand the risks vs. benefits, time vs. results.
Here is the punch line: there’s no bad or good exercise, but rather better or worse as it relates to a specific training goal.
The second exercise shown in the video is a maybe… I have used every variation of the external rotation shown with the last option being by far my current favorite! 🙂
The third move in the video, squat press (thruster) and lunges with bicep curls…I actually enjoy both in many of the “group strength sessions” as efficiently placed weighted cardio… however for effective hypertrophy programs for my physique athletes, I certainly would choose a clear separation of heavier weights for lunges and squats sets to follow up with lighter bicep curls pump and shoulder press finishers. That combined with separately performed dedicated cardio will effectively prepare for the “stage time”.
So there is a spectrum (worst to best) as it relates to the purpose (efficiency vs effective) dichotomy .
A recent article: “Fab Abs,” attacks women over 40 who are using fitness to look fantastic– and ageless.
The argument suggests that athletic injuries and ailments, like joint problems and arthritis, occur more often because of “extreme fitness.” Although working out too much can and does lead to injury, the article sets up a false opposition between mature “uber-fit” women and “real” ones who “let themselves go,” thus misrepresenting both health and social concerns.
All evidence-based studies show that working out consistently, rather than “letting yourself go,” improves quality of life and reduces the chance of health problems, including arthritis and hip problems. If spending hours at the gym is an improvement over Botox to stay young, healthy and look great, feminists should advocate access to this strategy for all instead of shaming those women that manage to access these benefits through tacitly demeaning, cliche images and falsehoods. Rather than perpetuating a myth of impossible femininity, fit aging athletes and celebrities may be redefining femininity in terms of strength and health rather than fragility.
Praising “letting yourself go” to resist “a nation of female Peter Pans” echoes hysteria about takeover by mature “uber-fit” women, by accusing them of turning into masculine rulers and tricksters. The story grossly twists information and shames women using language that smacks of misogynist, agist cliches, while claiming to be feminist and concerned.
Inverted Rows are a great back, grip and pull up strength progression exercise.
Compared to dumbbell or barbell rows which most people struggle keeping a hold at the top range of the position with inverted rows you can develop better mobility in the upper portion of the repetition.
1. Grip a bar/rings/trx with an overhand grip
2. Squeeze glutes and Contract your abs
3. Keep your body still and straight as possible
4. Feet positioned on ground
5. Position your legs closer to you to make it easier and further out as you progress. To make it even more difficult as you progress position your legs on a bench and than eventually add weight.
Contact us for Training Program Design that is customized for you and your goals.
Have you ever wanted to feel strong, free and in control of your health and life?
It all starts with a simple phrase “I am ……..”
🗓Consistency in training and diet are key to success.
But even more so the consistency with how you define yourself is the determining factor of your outcome . The story we tell our self of what our outcome should be and how we see ourselves will be either the limiting factor or the breakthrough.
You get what you tolerate.!
Finding your I am is a journey that involves patience, being open minded and having a support system that believes in you. Working towards a healthier lifestyle is not a luxury it’s a necessity.
If you want to find your I am don’t wait for it come to you as that’s just a dream. Make the first steps to contact usin help you and make that dream a reality.
If you think Mobility and Flexibility are the same, could be one of the reason you are stuck in the same range of motion with no results and possibility of an injury.
Doing only stretching for flexibility pre/post workout will temporarily improve the length of a muscle, as the muscle will return to its original state and results will be temporary.
Utilizing Mobility exercises and in particularly prior to exercising will be more effective because it is based on movement and control. Incorporating mobility exercises in your daily regime will increase and strengthen your range of emotion while preparing your nervous system. This new strength and mobility will be carried over to your workout and next sessions, to continue to improve performance and joint health.
Do you want to encourage a loved one to get healthy this season, or do you have a fitness goal that you want to achieve?
Your loved ones will be more motivated to start an exercise program when given a gift that helps them immediately take action. A gift that supports the balance of body, mind and soul will be appreciated for years to come and may even turn someone’s life around.
Some Ideas to considered:
• Personal Training and Nutrition gift certificate to focus specifically on individualized needs and goals.
• Yoga mat
• Hand weights, foam rollers, and resistance bands
• Exercise clothing and shoes to motivate and update your loved one’s look
Consistency in training and diet are key to success!
But even more so the consistency with how you define yourself is the determining factor of your outcome . The story we tell our-self of what our outcome should be and how we see ourselves will be either the limiting factor or the breakthrough.
You get what you tolerate. Finding your I am is a journey that involves patience, being open minded and having a support system that believes in you.
Support system are required to achieve success. Having a coach that has been through the same experiences, can guide you through obstacles while providing accountability and helping you stay focused on your goals is #1 key to results. Failure is not an option when you have a dedicated support system that allows you to build self confidence and create a strong sense of self.
We can use challenges to reach our goals as a means to unlock our strengths and refine the abilities that we are capable of. Each time we challenge our selves, the strength we create increase our confidence until we begin to see most challenges as opportunities. Don’t let your assumptions and beliefs hold you back from reaching your potential.
This is part of personal growth and remember you always have a choice!
Getting fit and remaining fit requires a multi-step approach. It boils down to how much are you willing to change and do your goals match your willingness?
3 Terms that are misunderstood by many females:
Toning-Making your muscle tight
Shaping-Changing the shape of your muscle
Sculpting-Building muscle while loosing body fat
In order to achieve a “toned and sculped” physique it requires for you to challenge your muscles so they grow by weight training. The weights used should resemble more along the lines of the weight of the purse you cary than the cupcake that you eat.
The importance of combining strength, endurance, flexibility and mind-body disciplines on a weekly schedule is a key component to avoiding a fitness plateau. We as humans fall easily into a habit of doing the same routine and our bodies adjust to the comfort and ease over time.
Research has shown that when your body performs the same exercises regularly, your muscles will do what they are supposed to do and that is adapt to the need, function, and demand. Your body’s adaptation causes a fitness plateau along with frustration on not being able to reach your fitness goals. By adding variety to your workouts and proper periodization you will keep yourself engaged and see the benefits in your healthy body.