Fitness Terms Commonly Misused

Let’s define some words that I see getting misused far too often:⠀
Coordination: Being able to harmoniously perform a movement or how well your body parts interact in order to accomplish a movement.⠀
Speed: Ability to move the body OVER A DISTANCE in a given time⠀
Agility: Your ability to change directions quickly or generate a rapid movement⠀
Balance: How well you disrupt the forces that can disrupt stability⠀

This is important because i see people confuse speed with agility or agility with coordination all of the time. Even other personal trainers. When we understand what words mean we can then gain better understanding of the exercises and their purpose

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

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My Fitness Journey Part 2

4 Years of my journey, each year my goals, training, and diet changed causing my body to adapt accordingly in order to achieve those goals. ⠀
2014 and 145lbs: Compared to now I really had no idea what I was doing exercise wise, but I did know about food, hence my lack of muscle tone, but slender body. ⠀
2015 and 150 pounds: I was eating the same, but started crossfit, which started the beginning of my weight training. You can see that the weights started to pack on a small amount of mass especially in my quads, although that particular picture does no justice. Still was focused more on how i looked vs what my body could do. ⠀
April 2016 and 153 pounds: I had shifted over to powerlifting and had recently cut weight for a meet, but you can see that training specifically for strength added a substantial amount of mass, but because It wasn’t your hypertrophy/body building training I didn’t have that shredded physique the whole world is after for whatever reason.⠀
November 2016 and 165 pounds: I was dealing with an injury and hand surgery and had gone from lifting weights 5-6 times a week to nothing, but with the same appetite so there came the fluff. However I was still considered healthy and that was important to me! ⠀
2017 and 158 pounds: I came back from 2016 100% geared towards functional fitness, stopped caring about looks and started focusing on being able to go up the stairs, fixing my anterior displacement of my gleno-humeral joint, and balancing out my quad:hamstring strength. When your quads are too strong relative to your hamstrings as you age (80s) you become more susceptible to falling forward.⠀
2018: Completely focused on movement proficiency and a healthy diet, while living a little on the weekend.⠀
If you want to talk aesthetics, my favorite is 2018 because I no longer am dealing with back pain, I have substantially corrected my shoulder imbalance, and I can go up the stairs without huffing and puffing.⠀
Moral: Aesthetics will follow training modality. When you start to focus on movement and being functional, you’ll not only start to FEEL better, but look better. MOVEMENT FIRST, aesthetics after.⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

New Outlook On Exercise

I challenge you to start looking at exercise as a means for improving your quality of life and not just as a means “to tone” your arms. ⠀

Did you know that exercise can reduce your risk of dying from⠀
-Cardiovascular Disease⠀
-Coronary Heart Disease⠀
-Hypertension⠀
-Colon Cancer⠀
-Type 2 Diabetes⠀

Exercise can be used for so much better than just “to tone.” I mean, if you or a loved one suffers from these diseases or it runs in the family, think about how many more moments with that person would mean to you because they or you decided to take control of their disease and manage it with proper exercise.⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

My Fitness Journey

In 2011, I started as a freshman at FIU, which included taking night classes and meant having to quit my 12 year tae kwon do journey and fitness altogether for awhile. I didn’t switch to the gym because I had never used one and I felt dumb walking into one not knowing what to do, at least that was my excuse and I held on to it until I watched myself go from 140 pounds to 170 pounds between 2012-2013. I became sluggish, my skin that I had worked so hard to clear up after puberty hormones gave me a pizza face, broke out again, and I hated not fitting into any of the clothes I’d been wearing for years. ⠀

I did every diet in the book (paleo, calorie counting, excessive caloric restriction (1200 calorie days), etc.) and nothing worked, because I viewed it as just what it was, a diet. While I was trying to get it together in the food department I got into crossfit for awhile before transitioning into powerlifting and now general fitness.⠀

I currently weigh 149 pounds (I did get down to 145 in 2014) and man has it been up and down. I am so grateful for every up and down in this fitness journey of mine because it has taught me everything I know today. Because of the downs I learned how to pick myself up and keep going. Learned how to have a good and healthy relationship with all foods (including donuts), maintain balance, and of course how to exercise.⠀

My greatest joy is applying the knowledge I’ve learned in school to be able to personally cater to every single one of my clients as well as knowledge from my own experience.⠀

If you’re currently like I used to be and just frustrated, don’t know where to begin and are looking for exercise, nutritional, or guidance in both departments shoot me a DM with your goals, I would LOVE to coach you. I know how satisfying it is to feel energized and happy because your have a healthy relationship with food and exercise.⠀⠀⠀⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Ms Health and Fitness 2018

It’s been awhile!  But I am happy to come back announcing I am currently in a competition to win Ms Health and Fitness 2018.  The first round of this challenge ends Thursday, June 28, 2018.  Please help me show the fitness industry it’s possible to be considered healthy and fit without having a 6 pack!

Vote for Me Here!

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Sticking to Your Exercise Program

Did you know sport psychologists have actually conducted research on why people begin exercising and why they do or do not stick to it? After 6 months, 50% of people who begin exercising, have quit!

We know that people begin exercising because they want to:

  • control their weight
  • reduce their risk of cardiovascular disease
  • reduce levels of anxiety and depression
  • enhance self esteem
  • socializing
  • because they enjoy it

The problem is people love to make excuses like:

  • lacking in motivation
  • perceived lack of time (number one documented excuse by the way)
  • no social support
  • lack of finance
  • feeling tired and lacking energy

Here’s why people struggle to adhere to their exercise program:

  • Sometimes trainers ignore a clients psychological readiness and focus on prescriptions solely based on fitness data without taking into account their mental state
  • trainers create an overly restrictive program
  • boring exercise prescriptions based on principles of intensity, duration, and frequency can be too much for beginners
  • traditional exercise prescription does not promote self-responsibility or empower long-term behavior

So what can we do as trainers or fitness goers to make sure we become part of the 50% who sticks to it?

  • Understand that life happens, plan for vacations, sudden deaths, last minute interferences–but do not let them derail you and defeat you
  • develop healthy coping strategies for dealing with stressful situation–i.e. do not eat your feelings
  • replace the work “should” with “want”  Should puts pressure and expectations on you.  How much better does I want to lose 10 pounds sound compared to I should lose 10 pounds?
  • Positive self-talk and avoiding negative self-talk is key!
  • identify situations that put you at risk for unhealthy behavior (possible bars, fast food restaurants, tail gates) and find a healthier solution (organic restaurants, farmers markets, going kayaking)
  • Do NOT view temporary lapses as catastrophic (for example “i already had a piece of cake and ruined my diet.  Might as well eat the whole cake and start over on Monday.”

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

A Major Problem with the Fitness Industry

Let’s talk about looks in the fitness industry. Are they important, of course! You should look like you practice what you preach. Does this mean you have to have 3% body fat…uhm no! If you are a woman and your body fat drops below 10% you are stepping into VERY dangerous waters. Does this mean you HAVE to have a six pack, I sure as hell do not and I know I look like I workout and know more about fitness than 99% of the people who do have six packs because well six packs are greatly affected by your genetics, my genetics favor a flat stomach, NOT sculpted abs 365 days a year.⠀

Looks can be deceiving. Someone can look the part but not act the part or study the part. When looking for a potential coach, someone you ultimately are trusting the ONE body you have been given you need to take looks as one piece to the puzzle and look at the lifestyle they live. Is their diet 90% fast food? Do they get waisted every other day? Do they know the names of the muscle they flex (trust me i’ve heard some crazy shit…like thats not your whole quad dude, that “tear drop” is part of your quads but really is the vastus medialis). Where do they get their knowledge from? From the bros? or from the scientists who research exercise physiology to make OUR lives as fitness professionals easier? The guys who find out the information that goes in textbooks or the guys that just believe whatever a label promotes?⠀

Be careful who you trust with your body! You only get one, so don’t screw it up!⠀
Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.