Category: Blog

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    R U Ready?!

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    I am so excited to announce the launch of my new website R U Fabulously Fit? I have spent the last 10 years of my life building up my brand, focusing on bettering myself as well as others. The site is not only to detail the different fitness options I offer, but to continuously educate you on nutrition, fitness and self well-being tips I’ve learned along the way.

    There are so many different “diets” and fitness
    programs today, which ones work? Which ones are healthier than others? Everything on this blog is based on my own opinion with never an attempt to create negative vibes but sometimes the truth hurts. I am so excited to have the chance to help change as many lives as I can, even if it’s just in a small way.

    After spending 13 of my life stuck in an office job where I knew I was too talented and driven to be, I have finally made my dream a reality. Fitness has changed my body as well as my mental well-being. I was once where you might be right now. The hardest part about working out and eating healthier in STARTING. Walking into a new gym might be intimidating but I promise, you can do it and you will be glad you made the choice to try.

    No matter what type of gym it is, there are usually personal trainers or employees who will show you around the facility and help make you feel comfortable. Machines can be deceiving, always ask for assistance if you are unaware how to use them. Instructions on the machine are usually posted as well. My favorite tip is to sign into wifi and use You Tube as a guide. There are millions of instructional videos that will show you the correct way of using the machines and most importantly with correct form. If that’s too time consuming, always ask for assistance or contact me and I would be glad to help 🙂

    Remember these five tips before and during your new healthy regimen:
    ~Everyone starts somewhere. You don’t have to workout like you are auditioning for American Ninja. Start slow and work your way up. 10 minutes will soon become 20 minutes etc. A small step takes you a long way!
    ~Hydrate all day long. No matter what kind of exercise, water is an essential key. There are so many health benefits to staying hydrated, most importantly keeping all of the organs in your body fully functional. Tired of the same blah taste of water, a water bottle with an infuser is the next best thing! You can load up with all your favorite fruits and vegetables (my fav being cucumbers, lemon and mint)
    ~Try out different fitness classes. So many people get hooked on one type of workout, their body gets used to it and you soon find yourself at a plateau. Don’t be afraid to mix it up, it will keep you coming back for more because you will never get bored.
    ~Stay moving! I know when I was working in an office environment, I made it a priority to get up from my desk as much as I could. I signed up for a gym connected to my building and made it a part of my day (whether before work or during my hour lunch break) to get there and get my workout in. Some aren’t so fortunate to have a facility so close, but get up every 15 minutes or so, take a quick walk, get some fresh air… I promise it will help you mentally and physically.
    ~Plan!!!! If you have a plan, it will become
    less of a chore and more of a lifestyle. Use the calendar on your phone, schedule your workouts and enter them in. You will feel a sense of accomplishment at the end of the week when you look back and see you were successful.

    This is a way of life. You have to be fully dedicated to bettering yourself. We all live busy lives with work and family, but taking care of yourself is most important. Don’t be afraid to start, you will wish you had started sooner. Good luck and have fun! I’m always here to help.
    k. xo

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    Happy New Rear!

    Happy 2015!!! I can’t believe we are into a New Year already! If you are anything like me, December was an eating fest and I’m to the point where I’m saying to myself, “I never want to look at food again.” Obviously, that’s impossible & as unhealthy as it gets, but it is time to get back into my everyday healthy eating & constant workouts in order to stay well, strong and in shape. I don’t necessarily give myself a “resolution” to try and stick to because my mind plays tricks with me and I usually wind up doing the opposite of whatever I try and “promise” I wont eat/do. I don’t believe in “diets” & I definitely do not recommend cutting out an entire food group expecting results. Everything in moderation has worked for so many people and its the only way to live a balanced life. One simple change can make quite the difference, start today!

    As I look back on 2014, I believe last year really changed me as a person. I challenged myself, I took myself out of my comfort zone quite a bit & I think 2015 can only be better if I continue to reach for greatness. Although starting a fitness business of my own would be a dream come true, financially I am not ready to do so. I have always tried to stay level headed and always try to remember that great things comes to those who wait. Since fitness is not yet incorporated into my full-time job, after a long day sitting in an office environment, I am always struggling to make sure I push myself to try new workouts & help others do the same. This year I incorporated running into my regimen and I must say, it is definitely not easy. Not only is running difficult on your all of your muscles & painful (a good pain) throughout the legs, it is mentally one of the hardest workouts I’ve done. If you are not mentally together during a run, it really affects the distance and time you put in. If you begin a workout, whether its running or another vigorous activity, with a negative mindset, nothing good will come of the time you are putting in. With a positive attitude comes positive results. Always try and remember that you can do ANYTHING you want to do, but it will take time. The first time I ran, I couldn’t get passed a mile without gasping for air and complaining about leg pain. Every day I added an extra block or one extra minute and from there I kept pushing until I didn’t think I could go anymore. That is the only way to make it happen. Push yourself to the limit. No one is going to get you to the finish line, its all on you. Its just a matter of how badly you want to get there.

    Begin this year with all good things. Set your mind to something, something huge. It doesn’t even have to be accomplished by the end of this year but it’s always good to set your goals and shoot for the moon. You know what they say, if you fall, you may land on a star!

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    ….”I’ll See How I Feel Later”

    Happy Wednesday!! Yet another winter storm is on its way and everyone seems to be in panic mode about getting their milk & eggs. I’m more concerned about my workouts the next two days & what options I will have. Are you one to go into the basement or a small space in your home and do a mini workout or are you a couch potato who needs a personal trainer to ring your doorbell in order for you to get up and workout? So many people I come across need so much motivation to workout it’s actually frightening to think of how they would survive a fire drill walking down 21 flights of stairs. After this post today, I hope you walk away with a different mindset. You only get one body; unless you have a perfectly good excuse, there is no reason why you shouldn’t be in the best shape of your life… or at least on the sweaty journey to get there.

    I want you to start thinking of working out as a privilege rather than a chore. As I get older, the more stories I hear about who has cancer, who has tendonitis in the arm, who has bad knees (& the list goes on and on)… its very depressing & I count my lucky stars everyday that I am healthy and have the ability to workout as much as I do. Some excuses are valid excuses; if you have an injury or illness, working out might not be in the cards for you right now. But if you are healthy, what is your excuse? I’ve heard lame excuse after lame excuse, why people couldn’t make class, why they had to cancel their session or why they haven’t worked out in a month. I would be here for days if I started to list them but every single one of them got them nowhere except backwards. As a personal trainer, I try and remain calm, smile & give them a piece of advice, don’t make it a habit. Once you stop for a short period of time, it usually becomes a long period of time. Once it becomes a long break period, walking into that gym again or getting back on the healthy bandwagon is as much of a drag as watching the Presidential Debate, thanks but no thanks.

    My life consists of 3 jobs plus getting in my own workouts. There is no “if I workout today,” I workout everyday, that’s not even a question anymore. I made it a part of my lifestyle. Just like we don’t go a day without brushing our teeth, I don’t go a day without getting in a workout. Don’t get me wrong, a rest day or 2 is normal, it’s actually needed in order to let your body rest & recover. I am referring to a day off because I have to get my nails done, no.. my nails can get done another time.

    When people think of “physical activity,” most think of it as another #painintheass thing to do today. Instead, think of it as a daily part of your day. If you think about it, we are so lucky; there are so so so many options of physical activity to choose from. If you don’t enjoy running or the elliptical (one of my most hated machines ever), you have so many other options. Dancing, Pilates, Yoga, Kickboxing, Total Body classes just to name a few. I have made kickboxing apart of my every day. That is my favorite source of cardio so I don’t think of that workout as another annoying thing I have to do everyday. Engage in activities that give you joy and pleasure. You will never benefit from anything if you do not enjoy it because you will not be putting your heart & soul into it & that’s just wasted time & energy.

    Everyone who works out knows that there will be times when you just don’t feel like working out. It doesn’t matter how motivated you are or how much you love being active, it’s a normal feeling to sometimes have a challenging time pushing yourself. These are the times either your body is telling you it needs a break or if you are just being lazy, you must push through it. Here are three tips to remember if you are having one of “those” days-

    1~Do it anyway. If you are in “full-blown lazy mode,” this is the time a group fitness class can help push you through this workout. If you are in a class & there is an instructor standing in front of you pushing you, there is less of a chance of you stopping to change your Facebook status or post a picture on Instagram (& if you still do this stuff in class, hopefully your instructor will call you out like I would.) Be respectful to your instructor, the people around you and yourself, put the phone down.

    2~If there aren’t any classes available at the time you need & you have to work out on your own, make a playlist with your favorite motivational songs. To me, music is the greatest way to get through any workout. It doesn’t matter if its James Blunt or the Goo Goo Dolls, whatever songs you enjoy listening to, make a playlist between 45 minutes-1 hour & load them onto your IPod. Press play once you are ready to begin your workout and don’t stop until the playlist is over. This is a great way to push you through & there is less of a chance of you stopping if you are listening to something you enjoy. Try it, I promise it will work!

    3~Start a journal that tracks your workouts (including type of workout, duration, instructors name, was a bad/good/or amazing workout). When you see it on paper, you are less likely to skip a workout. It will also let you visually see what you are really doing, how much of it and it may even trigger you to try something different. It’s always great to mix up your workouts so your body doesn’t get to a plateau by doing the same thing over and over again. One of my favorite quotes relating to fitness is “If you always do what you’ve always done, you will always get what you have always gotten.” It’s not a great feeling to look in that book and see your last workout was 6 days ago while watching the latest episode of the Real Housewives of Atlanta. Write it down!! It’s all mental; mind over matter!!

    So next time you ask someone if they are working out and they give you the response, ” I don’t know, Ill see how I feel later” you can give them these quick tips for getting it done!

    Always remember, you have to move it to lose it!!!

    Here is a quick workout for my Northeast friends who will most likely be stuck home tomorrow due to the snow. Repeat this workout two or three times.

    ~10 Squat Jumps
    ~20 Shoulder Presses (if you don’t have weights, find items in your home that are heavy)
    ~30 Burpees (yes, 30) This is our usual warm-up, just do it!
    ~40 Bicep Curls (alternating- 20 on each arm)
    ~50 second Mountain Climbers
    ~60 Squats (slow up, slow down)
    ~70 second Wall Sit (get lower, I see you)
    ~80 second Plank (high to low- keep switching)
    ~90 second Squat Pulses (stay in a squat for 30 seconds and pulse) stand- repeat 2 more times
    ~100 Jumping Jacks
    ~90 second Reverse Plank Hold (squeeze butt & lower stomach)
    ~80 seconds run up and down your steps (if you don’t have steps do high knees)
    ~70 Scissor Kicks (on your back scissor legs up and down)
    ~60 Hammer Curls (30 on each arm)
    ~50 Pushups (break into 2 sets of 25 if needed)
    ~40 Burpees (yup, more!)
    ~30 Shoulder raises (15 on each arm- front or side or both 😉
    ~20 Lunges (alternating 10 on each leg) Hold weights for more of challenge
    ~10 Tricep Kickbacks

  • Desperately Hungry?

    Walk down any magazine aisle & take a look at most of the fitness or beauty magazines. Do any of the women on the covers look over 110 pounds? Probably not. Skin & bones attract most women to pick up that magazine with hope to find the answer of how to obtain that “signature look.” Health & Fitness magazines usually promise you the answers on “How to Stay Healthy & Happy” in one of their articles yet right below that headline in a much bolder font you’ll find “Easy Steps How to Lose Weight.” Many of us don’t even realize these headlines & magazines are like drugs to us, we just can’t resist. We all long for that perfect body, but even if we achieve “perfection,” will it really make us THAT much happier?

    Airbrushed photos, mislead information, impossible physiques… for $3.99 we are pretty much paying for an eating disorder. Page 18 of magazine ABC says Jennifer Aniston only eatings vegetables, Cameron Diaz works out 4 hours a day, Adriana Lima can live off only coffee, such dangerous measures taken & some of us would believe this information & try these fads. It’s obvious that these myths are not healthy for our bodies & are hurting us physically. Looking your best doesn’t always mean looking your skinniest & a lot of women struggle with this. Sometimes I think women are only confident if they are skinny, what makes skinny so empowering? If you are only drinking coffee because Adriana Lima does it to stay thin, do you really feel THAT much more confident? Because I can promise you will feel light-headed & dizzy as well. They don’t mention in the article how she (& other celebs) probably struggle with their own body image, do they? We live in a very warped world where celebrities have a huge effect on our lifestyles. We only hear the writers side of the story, we seem to forget that these are humans too & probably suffer the same problems we do, nobody thinks they are perfect… not even Jennifer Aniston.

    It’s very sad that writers & editors don’t think about the women who have survived diseases such as anorexia or bulemia who are trying to stay on a healthy path yet they are constantly surrounded by the medias obsession with skewed body images. Survivors of such an addicting disease are no longer focusing on their bikini or waist size. How can they continue their path if every entertainment channel or back page of a magazine is questioning “Who Wore It Better?” You know the winner is usually the skinnier one. #SAD

    When you think of an eating disorder, it’s usually characterized by abnormal eating habits which are either insufficient or excessive food intakes which could be a huge disadvantage to an individual’s physical and emotional health. These disorders are more likely to affect women than men & the causes are not yet fully understood. There are many types of eating disorders but the most common is binge eating followed by bulimia. To be honest, for a long time I had a hard time accepting my body & always tried new tricks to make it more lean, more cut, more toned…(so on & so on). Yes, I gave up meat, I don’t indulge on junk food & I watch my portions but I don’t consider these lifestyle changes to be an eating disorder. It’s my way of life that most people frown upon. I hear comments constantly about how I eat TOO healthy, questioned constantly on how I could eat so much salad, rolls of the eyes from many when they hear how much I work out… could it be that these people need my help but make jokes to make themselves feel better? Would it make them feel better if I ate a candy bar in front of them? Because I will if it will make them stop….dark chocolate milky way please.

    Once I became a personal trainer, my mind switched gears. I met men & women with problems far worse than my little belly bulge. Overweight & unhealthy people who needed more help than I did & all I wanted (and still want) to do is help. It had taken me some time to realize that these clients not only needed a fitness coach but someone who they hoped had the answer to help them live a longer & healthier life. The only thing I could do is guide them in the right direction, give them the motivation to see past the imperfections & show them that anything is possible with hard work. I want them to be able to look in the mirror & see the positive side of their weight loss rather than the remaining weight that needs to come off. I have changed my lifestyle where I work out to stay healthy, I eat to fuel my body & I look in the mirror to make sure I look presentable. I no longer stand in front of the mirror & analyze the imperfections. I am at a place in my life full of love & happiness & I want for myself is to be healthy. All I hope for is for all of the hard work I put in at the gym & at the dinner table will help keep the body parts that need to stay strong, be strong & keep me alive as long as I can.

    Here are some ways to prevent an eating disorder or to help others around you-
    ~Keep in mind that you are beautiful no matter what size or shape you are. You are on this Earth for a reason, be the BEST version of yourself, not the second version of someone else.
    ~Surround yourself with positive energy, positive people. A positive attitude will help build you up rather than tear you down.
    ~Use food as your fuel to keep your body moving throughout the day. Food should not be used as a reward or a punishment, you are not a dog. Nutrients in food help keep you alive.
    ~Educate yourself, if you don’t understand why eating microwaveable dinners all week long is not healthy for you, research. Why are donuts for breakfast such a bad thing? (Answer- your breakfast revs up your metabolism, eating sugar & fat first thing in the morning slows it down for the day… eat oatmeal instead!)
    ~Just because someone around you eats healthier than you, that doesn’t give you a reason to bring them down. Learn from them, you need them more than they need you right now.
    ~Everything in moderation… 1 diet soda a day is better than 4 diet sodas a day. Think of a goal & work towards it.

    Eat for your body, exercise for your mind & remember… living without any health problems is a much better reason to take care of yourself now than doing it to drop a dress size.

  • Tomorrow starts NOW.

    Do you find yourself constantly saying “tomorrow“? How many times have you told yourself that your diet will start tomorrow? Or eating better starts tomorrow? Didn’t you say yesterday that today was the day you were going to throw out all of the junk food in your house? If you always wait for tomorrow to make your lifestyle changes, tomorrow will never come.

    2 years ago, a client of mine who I met in early January was severely depressed & had a lot of issues with her body image. I helped her as much as I could & reminded her everyday that she had started her journey with me & we will not stop until she reached the happiness & life she deserved. She was overweight, ate poorly and all she wanted was to live a long, healthy life with her fiance, soon to be husband. Every session I met with her, tomorrow was when she was going to start writing in the food journal I asked her to start. Tomorrow was when she was going to come back & do cardio. It was quite a struggle, but I never gave up on her & gave her my 100% guarantee that if she followed my lead, she would be healthy & happy even if she didn’t think it was possible. On the 2nd day of my bachelorette party, as I was away on a long weekend with my girlfriends in Miami, I received one of the worst phone calls of my life. My client, my friend had died in a car accident. I couldn’t believe my ears & all I wanted to do was go back in time & help her even more. I saw struggle through her eyes & as I saw her transform into a new women, her life ended. My heart was & is still broken & I always wonder & think to myself if she had passed away with a better view of herself than she did when I first met her.
    The point of the story is, tomorrow is not guaranteed. Never let your dreams start 24 hours from now. If you are unhappy with yourself, start right now. Change your surroundings and give yourself the health & time you deserve to be able to change your life. Take your vitamins, workout every day even if its just for a half an hour, drink water all day long, challenge yourself, give up the late night junk foods, eat vegetables & fruits everyday….all minor changes that will result in major benefits!

    “The future starts today, not tomorrow” PJPII

  • Post Workout Bloopers.

    Ever finish a great workout & an hour later you find yourself eating everything in sight? Most people get extremely hungry after a workout which makes it harder to resist the food around you. It seems like it’s easier to eat more than you should be or choose foods that might not be the best recovery foods. Choosing the wrong foods will cause your body to store that food as fat rather than fuel & repair the muscles. Also, most people don’t realize how important it is to drink water after your workout. You lose about one quart of fluid per hour of exercise, so you will need to refuel with water to aid the recovery process. 16-20 ounces of water should be your goal to drink post-workout.You take the time & energy to get a workout in, don’t waste your time & make these post-workout mistakes that will undo the good you’ve just done.

    ~ After burning calories, why eat more calories than you just burned when you get home? Choose a healthy meal that will replenish carbs & protein. Here are some examples:
    PROTEINS-Low fat & low salt lunch meats (turkey, chicken breast, ham), tuna & chicken salad with low-fat mayo (very little), beans, egg white omelet with vegetables.
    CARBS-Nothing white- no white bread, white rice or white potatoes. Brown rice, sweet potatoes, whole wheat pasta or bread are your best choices. Also cereals with low sugar & made with whole grain is a great choice because its a carb with a low saturated fat count. Pouring a little lowfat milk will add great benefits as well. Watch out for the “protein bars”, many have more sugar than imagineable. Pasta is a great source of carbs to replenish energy & mixing with a protein & some vegetables will add a healthier dose of nutrients.

    PROTEIN SHAKES-These are a great way to refuel your body & help build your muscles. Whey protein is absorbed around 100% but only when mixed with smart choices. Adding a banana, peanut butter, oatmeal & milk can add up to more calories than you actually burned. Stick to whey protein with water & ice. Nothing else is necessary.

    STAY AWAY FROM SPORTS DRINKS- a sports drink could cost you between 250-350 calories, really? I think I would rather eat those wasted calories … Ben & Jerrys perhaps? Just kidding 🙂

    Just some other quick tips to remember post-workout-
    ~Wash your hands immediately. The gym is one of the places where you will find the most germs. Yoga mats & dumbbells aren’t cleaned as often as you would like, keep a towel close by & always lay down on the towel. Try & be considerate of others & wipe down your cardio machine once you are done with your workout.
    ~Don’t stay in your sweaty gym clothes after your workout. First off, it feels gross. It could also weaken your immune system if you walk into the chilly breeze with your damp/wet clothing. Body acne is also a big factor to get those dirty clothes off. If your headed out post-workout, pack a small bag with a change of clothes.
    ~Don’t skip the stretching. Lots of people leave group fitness classes early during the cooldown. This is one of the most important parts of your workout. Its essential to your workout to stretch before & after ALWAYS. This is the time you allow your heartrate to slowly return to normal. By stretching your muscles, you can prevent the soreness you will feel in days following & will help avoid injury.

    Enjoy that workout & drink up!!
    xo

  • Through the Eyes of a Personal Trainer…

    As a personal trainer for over 6 years, I have met tons of people.. some with a clue on how to stay healthy & in shape & some with no clue in the world. I train my clients so they are able to walk away from our sessions & feel like they have learned about their bodies & how to take care of them. I cannot control everything they are eating & I cannot force them into the gym when we are not scheduled to meet, but I can help motivate them to want to get to the gym & eat right at the same time. Before personal training with me, a lot of my clients dreaded walking into the gym. To them it was just a boring hour doing a certain number of reps per week without any improvement in fitness performance. I try & change their fitness views for the better. This is not my full-time job, this is what I love to do after work in order to help people better themselves. I give my 100% during my sessions & I am always researching new techniques, new exercises, new strategies in order to keep things different for myself & especially my clients. I hope to use all of my experience & love for this passion & open my own gym one day. I make the hour as valuable to them as it is to myself, lets face it.. not everyone has the time & money to spend with a personal trainer 2x a week. I work my hardest to give them the results they strive for & hope they take my advice & continue to stay on their A game outside of the gym.

    Some people think personal training is a waste of time, why spend all that money for someone to tell you to do 15 bicep curls? This is why doing your research on personal training & choosing the right trainer is necessary. Every trainer has their own style & you have the ability to choice which trainer’s style is better for you. I, for example have asked old clients if it would be okay to give new, interested clients their contact information, so they can ask them specific information about me & my training style. Me trying to sell you a package giving you all of my great assets is nothing compared to a recommendation.

    Here are four ways & reasons to hire a personal trainer…
    ~Have you hit a plateau? Zumba class not helping you get the results you want? Just an FYI-Zumba is a cardio, fun dance class.. it will not leave you with a 6pack of abs. Are you consistently doing the same workout over & over again & wonder why your arms aren’t developing? Your eating habits could be a huge factor as to why… but how do you know what to eat in order to help your muscles grow? A personal trainer will be able to evaluate why you aren’t seeing results. We can help you see where you could make some changes for more effective results. An extra plus is we can help determine if the goals you’ve set for yourself are realistic & also help you stay motivated throughout the course of your training.

    ~Need a challenge? How many seconds can you hold yourself up in a plank? Until it hurts? That’s funny, because its supposed to hurt. Nothing comes easy, a personal trainer can motivate you & keep you up in that plank longer than you thought possible. One……..More…….Rep can go a long way!

    ~New to exercise? Don’t know the difference between your gluteus maximus & the gluteus minimus muscle? Why would you? As a beginner you are more than likely to obtain an injury due to lack of good form. We could be your ultimate coach to get you the results you always hoped for as well as learn about your bodies & what exercises work better than others. We will introduce you to a simple & effective routine that will help you build muscles, your confidence & your knowledge of the gym!

    Also, remember when choosing a personal trainer, they should have a certification, a CPR certification & they should be willing to give you 100% during your sessions. Your money should be spent on someone who will make your money worth spending with a guaranteed result at the end.

    If you have any specific or other infromation, please feel free to email me, always happy to help!
    Kimm xo

  • What Really Works?!

    Walk into any magazine aisle & glance across the row of options, how many of those magazines & tabloid newspapers promise to give you the best working weight loss tips out there? Drink this, eat that & you can have Jennifer Aniston’s body in 6 days! Really?! Did you ever think how obnoxious that sounds? Could it be the fact that she has good genetics? or maybe that she has a live-in cook who probably isn’t whipping her up fried chicken cutlets & Rice o’Roni for dinner. Celebrity “diets” & “magic weight losses” are great headlines for their product in order to make money. They know people will buy their product & test out these tricks hoping to be the next Kim Kardashian. Most celebrities are permanently under the spotlight, followed by the media obsessed with body image. Beyonce went from looking extremely pregnant to 130 pounds 2 weeks after giving birth. A celebrity trainer is probably living in her home; strength & cardio training her for 3 hours a day is the most reasonable cause of her weight loss. That is not magic, that is hard work for a very high price. For us normal everyday people, there are definitely tricks to help jump-start that weight loss goal of yours, but keep in mind, it won’t happen over night. There is no such thing as a overnight weight loss… if you stay motivated & follow the tips I’ve listed below, along with a healthy eating plan & regular fitness schedule, you will see noticeable changes.

    ~Replace your breakfast with a clean whey protein shake. Whey protein is a very easily and quickly absorbed protein. Starting your day with a shake will give your metabolism a jump-start & your body will be ready to burn fat rather than store fat. You will also feel energized & satisfied leaving you full for hours. Whey protein is pure, clean & has the highest biological value of any protein. When purchasing your whey, look for one that contains all 8 essential amino acids, has a low sugar & cholesteral count & is low in calories.

    ~Drink enough water. You hear all the time “drink water” but do you wonder how water can help you lose weight? If you replace your soft drinks & other beverages with water, this will lead to weight loss. Water gives you that feeling of fullness which wil result in consuming less & as facts show, if you consume less, you won’t gain as much. Studies show people who drink two cups of water before a meal lose 30% more weight than those who don’t. Try to incorporate this into your lifestyle. 1-2 cups before each meal & notice the difference in your intake. Also, remember to always consume water during & after your workouts to restore those electrolytes.

    ~No carbs (snacking) after dinner. It’s really not as hard as it sounds. It will take about a week for your mind to adjust to this change, but you will see quick results by only having a small amount of whole grain carbs at dinner. Try & eat your carbs for lunch & snacks throughout the day, that way you won’t crave them so much at & after dinner.

    Other silly tricks that might work for you:
    -hang up a picture of yourself (on the fridge) at your heaviest, it will remind you to keep the ice cream tucked away.
    -brush your teeth right after dinner. It will keep you from snacking all the way until bedtime.
    -drink warm lemon water all day long
    -try getting into a pair of jeans that you know are too tight. This is a great reminder to skip the mall & get to the gym.
    -put those extremely tight pants on & keep them on during dinner. Lets see how it affects your decision on what to order.

    Weight loss takes time, be patient with yourself, stay dedicated & determined & the results will come to you!

    until tomorrow… xo

  • R U Fabulously Fit?!

    It’s been months since I have been able to take the time & put my thoughts into words. My other blog has had some complications so I am starting brand new! For those who haven’t followed me before, my name is Kimm & aside from my full time job, I have been a personal trainer for over 6 years. This is my true passion & hope to open my own fitness center in the future. I have learned so much over the past years about fitness, nutrition & especially about people. Anyone going through a weight loss or lifestyle change experiences so many different challenges & I enjoy taking the time to help them achieve their goals. I have met so many amazing people along this journey; some who have succeeded & some who have failed…but either way, they all have learned one important lesson- nothing worth having comes easy!

    So, the question is R U Fabulously Fit?! Do you take care of yourself, mentally & physically? Does life get in the way of the time you could be putting towards yourself? Do you use ridiculous excuses why you can’t workout today? Too tired, too sore, didn’t eat enough, no time? NO EXCUSE. There is no doubt that at times life can seem way too crazy to fit in a workout or find the time to prepare your meals, but if you stop & remove all of the “craziness” in life, all that’s left is YOU. Nothing is more important than YOU. You only get one body, if you screw it up now.. you will be the one who has to live with it, no one else. Will you tell yourself when you are overweight that you are too tired? Probably, because you will be. Your body takes a turn for the worse if there is too much body fat with more of a possibility of diabetes, slower heartrate (metabolism), more of chance of a heartattack or sickness. To avoid all of this, find 30 minutes a day (or more) & give your body the time it deserves. Put the candy bar down & think about the results rather than the now. Whats stopping you?

  • No Such Thing as “Spot Reduction”

    So, let’s talk “spot reduction.” We all have that one area of the body that we hate with a passion. At one point or another, I’m sure you’ve done what I sometimes do, look in the mirror, squeeze that excess skin (whether it be on your lower stomach, under your arms… etc) & wish there was a magic scissor to remove these areas without any pain. What we must remember are these trouble spots will come off in time using the right method. Let’s use that jiggle under the arm that everybody hates. Doing tricep dips & tricep extensions every single day all day long will still not remove this trouble zone. This is a hard-to-work area that will require you to stick to your diet plan and continue to work extra hard in the gym. You will need to do more cardio in order to get even leaner than you are right now. Along with cardio, strength training will help tone those muscles.

    Below are some easy steps to help you…
    ~Reduce calories & eat healthier.. get rid of everything white! no white bread, white potatoes, white rice… BROWN is the way to go! & no more junk food, it’s only adding more jiggle!
    ~Cardiovascular exercise will no doubt help you lean out but be smart about it… if you are trying to lose the arm jiggle, try a type of cardio will involves elbow flexion and extension such as kickboxing, swimming or the dreaded elliptical (don’t forget your ipod, you might get bored!)
    ~Strength training burns more calories than you think! Add some extra bursts of cardio (jumping jacks, jump rope) for some added burn.

    If you keep at it, work hard, stay dedicated & push yourself to the max, I promise you these trouble areas will be your new favorite body parts 🙂