Do MORE than Survive this Holiday season

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Before you start clicking away, I GET IT!

We haven’t quite gotten through Thanksgiving and Christmas is already on our doorstep.

The once enthusiastic excitement has given way to overwhelming stress resulting from deadlines, expectations and all those fun family quirks that make each family unique.

Our world is moving at a MUCH faster pace than ever before. We value busyness instead of human contact. We are always on to the next thing. We can barely keep up with technology and those expectations? They keep getting bigger.

Trust me, I know…..

But there are a few ways to actually THRIVE and take back the meaning of the holidays.

Ready to feel BETTER when the New Year hits???

Then let’s get going :)

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1. Have a strategy.

Failure to plan is planning to fail after all. So it is a good idea to make a strategy for your Holidays. Know what you (as a mere mortal) can actually take and accomplish. Know your calendar and make sure you have your priorities straight. I think most people endure undo stress during the season because their priorities are not aligned with their values. For example: my number 1 priority is my family. My family needs time with me. Although my job prefers I work more hours and sell more training, I know that would simply break me down and make me inefficient….at work AND at home. So, I honor my priorities and we all win.

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2. Say NO more often.

Often times during this season we can over commit ourselves because we find it harder to say NO. Saying no to things you truly cannot do, truly HATe, or do not have the time to do, can be the change you need in your routine to eliminate most of your stress. Trust me, the world will NOT stop spinning when you say no. People may get a little upset, but that is because they had already assumed you would say yes, and you know what happens when you assume…:) So, exercise your NO muscles this season. Take a look at your priority list and if something isn’t aligning, knock it off your to-do list by saying the simple word NO.

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3. Make some time to workout during the Holidays.

I’m going to give a little advice with this one: be flexible when it comes to your workout routine. If you normally hit the gym in the evening, maybe try getting a workout in early morning or during lunch. The holiday season is usually jam-packed with parties and festivities and NOBODY like a bah-humbug who complains about missing a workout for a function. Plan ahead and be flexible. Consider shorter workouts OR even combine body parts and shorten your rest periods to speed it up a bit. If you’re struggling to get to the gym as is, don’t set yourself up for failure by expecting too much. Check out my FREE WORKOUTS  that you can do in a faction of the time at home (to be posted on the site in the New YEAR, but click the link to get them now). If all else fails, grab a walk or jog. OR you can join me in a little self challenge I am having for the Holidays: I am committing to a little yoga everyday AND a minimum of 200 kettle bell swings a day. You can break it up however you like. And if you’re unfamiliar with the SWING, click the link to learn more.

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4. Do something GOOD.

There’s a lot that can be said about that feeling during the Holidays that just makes you want to DO GOOD. You can volunteer at a local soup kitchen, adopt an elderly neighbor for the Holidays, collect toys for a toy drive, OR join a local church for plenty of opportunities to DO GOOD. Check your calendar and availability and then find the right fit for you.

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5. Finally, be GRATEFUL.

I know it can be a bit cliché, but digging deep for the things that make you grateful is a great practice in stress relief. Take a moment each day to find ONE thing you are grateful for. It can be family and friends, your job, material blessings, health, or even the fact that your latter didn’t burn your mouth this morning. Gratefulness comes in ALL shapes and sizes, so don’t be afraid to think outside of the box :)

In closing, I really do with you and yours a Happy Thanksgiving and a very Merry Christmas. I hope your hearts get filled with joy this season and I wish you all the best in the New Year.

If this is your first time to the site, feel free to browse around. There are all kinds of recipes and free workouts here to get you through whatever you may be facing. AND stay in touch because there will be some exciting happenings around here in 2018 :)

xoxo,

Michelle

 

ALL New Stuff…..

Well….hello there….

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IF you have followed the blog at all, then you will notice my absence as of late. To be real, it was a myriad of different reasons.

First, I did have surgery and decided to actually take some downtime.

Second, I was truly questioning why I do what I do and if it matters at all in the grand scheme of things (jury is still out on that one).

Third, I was working to try and fill in the gaps of training, so to speak.

While first and second will be saved for another day, I’m going to share a little of the third with you now.

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I have been truly bogged down by the fact that a lot of people who come for help don’t get very far. Truth is, it felt as though there was a part missing…..let’s say, a spoke from a wheel wasn’t there. So, it made it very difficult for us to get anywhere. So I began to research other areas of expertise and talk with other trainers who have been successful at making their client, well, successful. The answer came again and again: an online training platform.

If you’re like me and you don’t dig technology all that much, then the thought of online training can seem daunting. The fact is, in today’s fast paced environment, you need something that will stay a step or two ahead so you can focus on life and not be overwhelmed by workouts. This online training platform can be held in the palm of your hand and is as easy as checking in on Facebook so everybody knows you’re handling your business ;)

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I have teamed up with TRAINERIZE to offer plans to help you reach any goal. Since my specialty is Corrective Exercise, this can be used in conjunction with your current training program. The app itself is extremely user friendly and you can track your progress in-app so you can see exactly where you’re headed, whether you want to lose fat, gain muscle, get stronger, be quicker, or simply move through life with less pain. You can see it all and track it all here.

It’s also simple to set up and doesn’t keep you bound to JUST seeing your trainer on certain days/times.

Start by checking into Pricing and available Schedules (online only option is available). Then, you will receive a message from your trainer to confirm a time for training that week. You have the option to see your trainer face to face 1-2 times per week, depending on your goal and schedule. For example, Olympic lifters usually see me once per week to focus on mobility and flexibility. Fat loss clients usually opt for twice per week. Once established, you will also get training programs uploaded into your app. These program will be personalized for your goal and lifestyle. This way, you know exactly what to do and can keep track of your workouts in-app. Your trainer can keep track as well and is informed of workout consistency. This creates an accountability that will propel you forward DAILY.

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I’ve also added meal planning capabilities to the app (all plans are done by me, not generic) so you can choose to add that option OR simply opt to get your nutrition in line while staying with your current trainer or training program.

Important Notes:

  • ALL face to face sessions are semi-private.
  • Private training sessions ARE offered, but are priced differently and not available for purchase in-app.
  • Meal planning is priced separately and requires a brief Q&A with your trainer.
  • You are totally allowed to switch times during the week, but must let your trainer know.
  • All plans are month to month and must be cancelled NO LATER than 2 weeks prior to next billing cycle.
  • Specialty training, such as MMA and Sports Performance, are also offered in a group setting.

This allows you to finally have the tools you need to reach THAT goal and start setting new ones. So, check out the app today, pick your program, get in a group, and start seeing and feeling results within a week!

Why Pulling These Two C’s Will Get You Your Best RESULTS

the dream and the hustle

Happy Tuesday People!

I’ve been MIA for a while, and though I’d like you to think it’s because I was doing super cool stuff, I was actually having a rather in depth surgery on my plagued hip. As with anything life gives us, we can learn, we can grow, and we can most certainly write about it.

Prior to surgery I went to get my physical therapy sessions set up and meet my therapist (Kim, in Baytown….she’s the bomb). She explained how the following week would progress and what to expect in the first few sessions of therapist. My surgeon (Dr. Harris, in Houston…the bomb.com) repeatedly reminded me that I would lose muscle and that I needed to be OK with all that. The day I went into surgery I was ready to be resilient. The week that followed was worse than childbirth, but I’ll spare you.

Around week 3 of therapy, a young lady came in for her therapy. She was half heartedly doing her lunges and barely putting effort into the sled pull….I was on the stationary bike clocking a whopping 2 miles in 20 minutes. Recovery is a slow process. My therapist reminded me that recovery would take longer if I veered off the path. This could not be more true.

Present day, I am 6 weeks post surgery. I am one-crutching short distances, and I’m doing a few baby squats. Yesterday, Kim congratulated me and said as soon as I’m off the crutches we can move on to more challenging things. Admittedly, almost everything is challenging at this stage, but I digress.

How does this story help you?

In my years of training, coaching, and attempted to help people with nutrition, I have noticed that everybody seems to lack the 2 C’s that breed results when brought together.

CONSISTENCY and COMPLIANCE

Consistency.

I have to remind clients all the time that this is not a sprint. We do not start a new program working out 2 hours a day 7 days a week. “But, what if I need to lose 30 pounds in 6 weeks?!?!?!” You should have noticed that a few months ago….

Most new clients are put onto a walking protocol, walking 20-45 minutes a day, depending on their current fitness level and their personal goal. Why walking? Well, walking is actually the most underrated fat burning exercise AND it can be done practically anywhere. You can walk around your neighborhood, at local parks, in the mall, around the grocery store (I have had clients who walk in Walmart), downtown, the treadmill, in your local fitness center, and the list goes on and on.

Walking is also something most people find they can be consistent with as well. You see, I want to jump ahead to what I see as the fun stuff in therapy, but you have to crawl before you can walk. Taking on too much at the beginning of your program can cause injury, leave you feeling less than capable, and end your short-lived attempt at fitness. Changing behaviors (those pesky things that got you wherever you may be) takes time and consistency. Stick with it.

Compliance.

The #1 reason I have fired clients (yes, it happens) is due to non-compliance. Let me clear, compliance doesn’t mean that you don’t ask why you are doing certain things, it means that you trust the process and trust your guide. Programs work because they are designed to work. If you get a good trainer or coach, they take everything about you into consideration as they map out your program. If you take on the personality of a squirrel and dart after every new diet and fitness trend and fad, then you will NEVER actually see results. By the way, any trainer worth their salt should welcome questions! Any opportunity I have to further educate clients is one I will not pass up.

So, get to work cultivating your 2 C’s that will equal big results!

Pinpoint any issues that keep you away from these things.

  • Does your trainer not listen to you?
  • Do you feel your not getting a personalized program?
  • Are you uncomfortable in your environment?
  • Do you get distracted by fads because maybe you read too many magazines?
  • Are you allowing those who are not fitness or nutrition professionals lead you?
  • Have you found the behaviors you need to change?

Now, It’s your turn to take matters into your own hands. Consistency and Compliance are things only YOU can cultivate. So, what will it be today?

Workouts to get in TOP shape for summer

Hello there!

The warm breezes have already started and our air conditioner is getting zero breaks right now…..the countdown to SUMMER is here!

We have less than 6 weeks to summer and I am pumped!

I get excited at the prospect of a fun summer every year, but this summer will prove to be particularly memorable.

How about you? Are you entering into warmer weather ready to take on the season? OR do you perhaps feel as though you wish you had a few more weeks to prepare?

Have no fear!

Today I have some workouts for YOU to implement over the next 6 weeks that will help to tighten your muscle and shed excess fat. All you need is consistency and a bit of a tweaked nutrition plan (see more below).

ENJOY! Oh, and cut your body some slack……it’s been there for you all along. So learn to work WITH it, not against it.

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THE PLAN.

Here’s the deal; you HAVE to lift some weights in order to get that tight and “toned” look you say you want. So, that’s what you’ll be doing.

Three days a week, you’ll be hitting the iron. Monday and Friday will be lower body days, while Wednesday will etch in the upper body.

Tuesday, Thursday and Saturday will be cardio days, adapted to get the most results in the minimum effective dose.

The CARDIO.

Your cardio will be performed in a 2-1 ratio of work to rest. If you are not quite ready for this intensity, try a 1-1 ratio and build up. IF you stay consistent, you’ll feel better in no time.

The minimum effective dose is 20-40 minutes of this type of cardio. If you have a lot of fat to lose, opt for 40 minutes. If you’re just starting out, try 20 and move forward as you can.

Some examples are as follows:

  • Treadmill climb. Warm up for 5 minutes, then set the incline at a level 3 and speed between 3.5-4.5. Walk this for 1 minute. Lower the speed to 3.0-3.5 and take the incline between 12-15. Walk this for 2 minutes. Repeat for the duration of your workout, finishing with a cool down walk for 5 minutes.
  • Step mill. Start with a 3-5 minute easy warm up at a level 3. Take it to a level 6-8 for 1 minute and then a level 8-10 for 2 minutes. Repeat for the duration and end with a 5 minute cool down.
  • Tread Jog. Warm up 3-5 minutes. Take the speed to a fast paced walk for 1 minute, then jack it up to a jog for 2 minutes. Repeat for the duration and end with a cool down walk.

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THE WORKOUTS

Lower body days you will focus on ALL the muscles of your lower body PLUS a little bit of abdominal work. Warm up for 5-7 minutes beforehand.

SQUATS. 1 set of 20 reps to warm up, then 3 sets of 10-15 as heavy as you can.

LEG PRESS. 3 sets of 10-15 reps

DEADLIFTS (bar OR dumbbells). 2 sets of 10-12 reps

LEG EXTENSIONS. 3 sets of 10-15 reps

LEG CURLS (seated or lying) 3 sets of 10-15 reps

CALF RAISES. 2 sets of 15 reps

BACK EXTENSIONS. 2-3 sets of 10-20 reps (no weight added)

PLANK 60-90 second hold, 2-3 sets

Make sure you foam roll, stretch, and cool down before you leave.

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Upper Body Day will give you a well rounded physique and bring balance to your entire body. With tank top season right around the corner, this workout will build muscle and confidence.

Warm up for 5-7 minutes. I recommend foam rolling beforehand.

BENCH PRESS (or dumbbell chest press) 1 set of 15 reps, 3 sets of 10-12 reps

SEATED DB OVERHEAD PRESS 3 sets of 8-10 reps

DB ROW 3 sets of 10 reps

LAT PULLDOWN 3 sets of 10 reps

DB CURLS 2 sets of 10 reps

TRICEP PUSHDOWN (or seated dip) 3 sets of 10 reps

CAPTAIN’S CHAIR (or hanging) LEG RAISES 3 sets of 10-30 reps

Make sure to foam roll, stretch and cool down.

mc-7059 Need help with the weight? Check out THIS POST on how heavy you should go.

NUTRITION

All the workouts in the world will not help if you aren’t fueling properly.

Instead of focusing on taking away, try to focus on upgrading your nutrition. Make pre and post workout meals your top priority for the first week. Your macros surrounding your workouts should have higher carbs and fewer fibers and fats. My go-to of the moment is cream of rice mixed with a scoop of whey protein. I eat it cold pre and post workout and it tastes like pudding :) Other options include whey protein shakes (some, Like LABRADA offer the perfect ratio of carbs, fats and proteins ready to drink), raisins, rice cakes, toast, lean lunch meat, etc. A pre-workout should be taken in 30-45 minutes prior to hitting the workout. Post workout protein uptake usually happens within 30 minutes, BUT research has shown that the body is susceptible to greater protein uptake up to 2 hours post workout. In other words, don’t let that be a stressor.

Protein intake does NOT need to exceed your need. In order to create a lean physique you do need an adequate amount of protein. Try eating protein at every meal to ensure an adequate intake. Vary your protein for maximum satiety. You can try chicken, turkey, fish, lean red meats, game, whey, casein, cottage cheese, yogurt, etc. Take the time to explore and see what works best for you.

Drink PLENTY of water throughout your fat loss phase. I suggest aiming for a gallon a day for most (your tea and coffee intake can count towards this), but start where you are and add daily.

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FINAL THOUGHTS

Remember, the body needs TIME to change. You can expect GREAT improvement with this workout plan in just 6 weeks, but ONLY If you are vigilant and consistent. If you have a lot of fat to lose, know that these 6 weeks will give you a large jumpstart, so don’t get discouraged. Be kind to your body and it will return the favor.

See you soon!

Michelle

 

 

TRAINERS: They could actually be the problem instead of the solution……

Warning…..this may get controversial.

So, before I go on, let me say that I DO honestly believe there are some great trainers and coaches in the world….but I do encourage you to shop carefully.

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“Over 300 reps and I won’t be able to walk tomorrow, but I’m sure it will be worth it”….these words greeted my newsfeed as I opened my Facebook page. I simultaneously cringed and gagged. Is this what we have become?

Is pain the only way to progress?

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I’ve been a professional personal trainer for a decade now (I’m knocking on 40′s door) and currently hold 7 personal training certifications and specializations. I value knowledge and know beyond all doubt that I still have more to learn. I’ve personally lost over 100 pounds, but still need to learn about proper weight loss practices. I competed in a figure show, but will not call myself a competition coach. Doing doesn’t make anybody an expert….becoming an expert makes you an expert!

All over the internet I see the same thing spat out from fitness “professionals” time after time:

  • no pain, no gain
  • it’s supposed to hurt
  • train past the pain
  • you have to want it
  • go hard or go home
  • get up and train
  • train hard

It all reminds me of a TV persona (yes, that’s pretty much all I think she is) that crashed onto the gym floor with little more than a local cert many years ago…

JM meme Cause it’s THAT feeling that makes me want to continue working out…

Where did this overdoing it come from?

Well, there are a few theories.

First, when obesity hit new highs in the States, people usually saw one of 2 things: this was a scary epidemic, and it was also a great opportunity to make some money. So trainers and coaches came out in droves with little more than a single certification and a bad attitude…because that’s how we get things done. The Biggest Loser isn’t to blame, but you can read the latest about past contestants HERE.

As jobs in health and fitness rose, so did obesity. In other words, the demand was there and the workers showed up, but the crisis kept growing.

What gives?

I think it’s a bit more complicated than may meet the eye; however, if we can all attempt to turn to the same page, we might start getting somewhere.

  1. Personal Trainer is a relative term to me now. ANYBODY can call themselves a trainer, just like your kids football coach probably doesn’t have more than an English degree and memories of glory days on the team.
  2. People are SUPER impatient. Those who seek out trainers want results and they want them yesterday. So, trainers try to make results faster by amping up the plan before they should.
  3. Trainers have a weird “Anything I can do I’ll force you to do” mentality. If your trainer did an awesome high rep workout yesterday, you may be subject to the same brutality even if you’ve only been training for a month.
  4. We equate PAIN with results. Constantly breaking the body down and not focusing on recovery will not only stall results, but could possibly make it IMPOSSIBLE to reach your results.
  5. Most don’t have a clue how to accomplish certain goals, so they employ a technique designed to continually change the routine and keep the body “confused” because that has become a cool term.

MOSTLY, this phenomenon derives from unrealistic expectations and overpromising from trainers.

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So, is there a way to get on track and get what you want?

YES!

And it’s not as complicated as you think.

Here are 3 quick tips to reach your goal, sans the pain (because , no , it is NOT supposed to hurt):

  1. Set realistic goals for both short term and long term. Loads of goal setting help is HERE.
  2. Consistency is KING!!!!! In order to reach any goal, you must be consistent. If you cannot walk, potty, drive or use a phone after a workout, something is dead wrong.
  3. Focus on proper warm ups and recovery. ALL trainers should make sure their clients know how to properly warm up and how to recover from exercise.

Very last I would like to give you some encouragement: if you are seeking a trainer, don’t be shy to ask for credentials AND have them explain their training philosophy. If you are a trainer, have some pride in your craft and invest in education that will enable you to specialize. Also, seek out other trainers who can help build you up and hold you accountable.

Remember, nobody is impressed by an injury. Instead of posting gut wrenching workouts that tear us up, try staying consistent in your work ethic and letting a pain-free body speak volumes for yourself and your client….I dare you :)

 

The pros and cons of a home gym vs. a big daddy gym

Good morning and welcome to a new week!

This is back to school week for us, but I realize some of you have already gotten into the school flow.

Did you know that back-to-school season is the second busiest season of the year? It’s second to the new year as back-to-school comes with a new schedule and new challenges as well as fresh goals (or refreshing the old ones).

So, today we are tackling a question that I am asked very often: Should I get a gym membership or can I get fit at home?

The answer can be a bit complicated since it really lies in your personal goals and what you have available to you to propel you toward that physical goal.

I have personally been working out at home since I was a teenager and first learned all about what working out can do for your body, mind and spirit. Here is MY take on the pros and cons of both home gyms and big gyms…….I like to make you laugh, so lighten up and enjoy.

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Pros and cons of a home gym.

Now, just as a disclosure I feel I need to tell you that I have an actual gym at home. We renovated the garage into a gym and I have quite a bit of space to move around. Over the years I have gathered weights, bars, suspension trainers, ropes, trampolines, kettle bells, etc. so I’m not hurting for equipment. Keep in mind, you really can get fit in a small space with limited equipment (even just your body) if you have the right guidance :) Click HERE for necessary guidance (shameless plug).

  1. You don’t have to have fancy gym clothes. You don’t have to match. Heck, you can work out naked if you want, but I wouldn’t advise that cause eeeewwwww. With a home gym you can literally workout in your pajamas. Some people may say this is a con……but we all know it’s a total pro!
  2. You don’t have to wear shoes. I was having a bunch of foot problems a few months ago and then I started lifting barefoot (you pay closer attention and use good form!) which enables the body to distribute weight more evenly in the feet instead of our fancy shoes overcompensating for imbalances.
  3. You can get stuff done in sweaty workout clothes…….OK, this falls into both the pro and con. As I type I have JUST finished a sweet back workout and I haven’t showered. I did change though! The con of sweaty gym clothes is that’s gross.
  4. Working out at home increases compliance. Most people find excuses to skip the gym. Who wants to throw on tights when they are super bloated? Who wants to dead lift when they have gas? Who wants to drive to the gym at 4 in the morning?!?!?!!? Being able to walk from kitchen to gym without running into anybody looking at your bloated belly is a big pro and increases compliance to any workout program :)
  5. I tend to work harder at home. I can feel free to yell, grunt, spit, cry…whatever it takes. I don’t have to reel in my inner beast lady to make others feel comfortable. Extra bonus: I don’t catch glimpses of my awful facial expressions :/
  6. You don’t have to wait for equipment. Seriously dude, if you need to return a text or brag about your warm up set on Facebook, do it by the water fountain! Working out at home eliminates the stress other gym goers may cause.
  7. If something breaks you can either fix it or replace it (or pretend you never had it) instead of having to tell the front desk, who tells maintenance, who has to wait for the OK, and then it’s fixed 2 years after you cancel your gym membership.
  8. Your gym stays open in just about any weather….BONUS: you don’t have to drive in nasty weather to get there.
  9. Your dog is totally welcome…..that may just be me.
  10. Perhaps most important: you have your pick of post-workout food just steps away :)

Now, a few cons:

  1. You may need specialized equipment that your family is unwilling to give up precious living room space to hold (focus on the cause people!).
  2. You still need to schedule your workouts. Simply having a gym within walking distance is not enough to get your booty there.
  3. If you’re a social butterfly (or feel you need to be seen in order for your workouts to count), home gyms won’t work for you.

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Big daddy gyms….and boxes, warehouse gyms, etc.

First, boxes and warehouse gyms have actually gained in popularity because they offer a better “feel” than big chain gyms. The premise is almost the same though, you pay for some type of membership to use space and equipment.

  1. Con: creepers. These are the people who just watch you workout. They have no other goal than to watch others. Not all creepers are nasty, some are just watchers. Either way, creeping is not cool.
  2. These places do have equipment in a space and your family doesn’t complain that they can’t see the TV around your squat rack.
  3. These places also have trainers and floor staff. Now, some (a rare few) are good. MOST are untrained or brand spanking new and want to tell you how to workout without knowing your current level of fitness or your goal.  They also can’t answer questions like, “How do I adjust the leg press?”…..these people should be avoided.
  4. You’re on show whether you want to be or not. You can give the speech that your crew is too cool to watch others, but we’re all human…..you’re being watched and ultimately compared by others. So, embrace that.
  5. If you dig working out around others then  gym is a safe bet to get results. If you like a “team” feel, a box would be better suited to your needs. If you’re a hermit…..stay home cause you won’t like either.
  6. Biggest con: it’s a hot bed of bad form. One person performing a move with bad form and confidence will result in many more doing the same thing (see #4). So, get the right guidance and you’ll be golden.

No matter how you choose to get fit, your biggest limitation may just be the voice between your own 2 ears. Figure out your goals, set up a plan of attack…..and make like Nike and just do it!

Stay safe and healthy,

Michelle

The Slimmer Summer Challenge just opened!

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This challenge is now CLOSED, but stick around for more to come!

 

 

Let’s get right to the details shall we?

What is the Slimmer Summer Challenge?

It’s a great way to get and stay fit and healthy all Summer long. It includes exercise, nutrition and mental health cause you know that’s what you really need :)

Who can do it?

ANYBODY! I will be honest and say it will probably appeal more to the ladies, especially busy moms. Men are more than welcome to join though!

When are the dates for the challenge?

The challenge will start June 15 and run through August 15th.

Do I need a gym membership or special equipment?

NO.

Ready for the nitty-gritty details now?

#SlimmerSummerChallenge

This is a 2 month program designed to give you everything you need to either jump-start your fitness OR simply stay fit during the busiest travel months of the year.

It’s a great program for on-the-go, vacations, busy moms, and all those who don’t want to plan their day around the gym (like I do).

The exercise portion consists of circuit training to keep the workouts short and intense for maximum results. NOTE: this is NOT a muscle-building program.

3 month back progress

This is 3 months of SLIMMING using the same strategies I will teach you in this course!

What to expect with the fitness portion:

  • Weekly calendar of workouts
  • Choice of 4-6 workouts per week depending on your schedule
  • Short, doable workouts
  • Printable, go-anywhere workouts
  • Limited equipment
  • Core focused workouts for safety and efficiency

Nutrition Focus:

  • MACRO education so you actually learn the science behind eating for energy and leanness
  • Learn the difference between calories and macros
  • Learn how to calculate YOUR macros and how to personalize them
  • Learn how to eat for energy and not just because you need to eat
  • Quick nutrition fixes for things such as bloating and water retention (subjects also covered)
  • Weekly meal plans…..BUT you will also learn a whole new view of food
  • Nutrient timing
  • Supplementation!

3 month front progress

 

Additional Goodies:

  • Weekly check ins
  • Weekly Q&A videos
  • Private FB Group to help you increase accountability AND share great tips on staying focused, plus recipes and other goodies
  • Email access to your trainer :)

Study after study shows that having a COACH and an accountability GROUP help you reach your goals faster AND help you to achieve more than you thought possible.

So, do you want in? You can get in RIGHT NOW by clicking the button below:



 

If you’re ready to start supplements already OR looking for the EASY button of supplements and assured weight loss, take a look HERE and check them out, then ask me how you can get your entry fee waived.

Whatever has been holding you back from making the most of your health, I promise we will change your mind. You do have the time, you just need a little guidance. And guidance is what I do best :)