Thursday, June 25, 2015

Negative Self Image

Until I started working with women clients on a day to day basis, I didn't realize just how many women suffer from body dysmorphia and/or negative self image. I have so many clients that work their butt off every day, stick to their diet, and achieve awesome weight loss or muscle gain mile stones yet still look at themselves in the mirror in a horribly negative light. 

With all of the social media, magazine, movie images that are stuffed down our throats every day, I can completely understand why this issues exists but I wanted to write this post to encourage each and every one of you to change your thought process. When you look in the mirror instead of first seeing the cellulite you want gone, or the fat under your bra you wish wasn't there, or the lack of muscle in your legs that you've been working so hard to put on, find the positive. So you have cellulite-- but you also have ab definition, or you have skinny quads but boy have you built up those shoulders. By lifting yourself up and looking at your negatives as opportunities instead, I guarantee you will be a happier person, because I myself have made this change. 

If you look at my Instagram how many pictures of my mid section can you find? MAYBE 2 or 3 and those were from right before or right after a photo shoot when I was dieted down and pretty lean. Why? Well because my mid section and lower back is where I store my fat. Everyone has that one place that hold fat first and that leans out first-- its just genetics.  So unless I'm really diligent and really dialed in as far as nutrition and cardio goes my body likes to hold fat in those areas. For so long I compared my abs (or lack thereof) to others I saw on Instagram and guess how that made me feel? Like garbage of course because mine look nothing like theirs. But you know what? As soon as I started changing my mindset and looking for the positive I became a MUCH happier person. When I look at the photo above I see strong, muscular arms that I am so proud of and quad muscles that I have worked my butt off for over the last year. Sure I don't have a crazy ripped mid-section and you know what, chances of that happening probably aren't the best but that doesn't make all the hard work I've put into being a strong, healthy human negligible. 

So next time you look in the mirror and start to pick yourself apart, look for the positive instead and remind yourself you are YOU. You're not the fitness model in the magazine, or the actress on TV (but I guarantee they have their own insecurities) and that's okay. 

Tuesday, June 16, 2015

Catchin' Up on a Tuesday

Hey guys! Just thought I would do a little catch up post before I head back to the gym for my afternoon clients today. Things are great here in the inferno of Arizona.... Yes that says 114 degrees on Thursday and Friday- yikes. Super thankful we are getting out of here on Friday and heading to the beach, this trip definitely couldn't have come at a better time! 

Like I've mentioned before, we have been keeping our meals pretty simple lately- lots of chicken and rice, turkey and veggies etc. We pretty much always have chicken prepped in the fridge and lately I've been obsessed with adding chicken into my eggs. Might sound a little weird (in more than one way) but it is so yummy especially when you throw in a couple extra veggies and dip in jalapeƱo ketchup which is also to die for. Food wise we've also been doing a lot of salads and green juices too, obviously trying harder to get our veggies in! 

Beyond getting veggies in I've clearly been getting my carbs and glute workouts in-- I came across the picture on the left which I believe is from about a year ago and when I compared it to the photo on the right (yesterday) I was so shocked. I know I've always preached this but make sure you guys are always taking progress photos even though it may seem silly at the time it really can be a big confidence booster (or reality check) down the road. 

I'll be scrambling the rest of the week to make sure clients have everything they need before I head out on vacation but will try my best to get a WIAW post up tomorrow and as always will keep you in the loop on Instagram and now on Periscope too! If you haven't downloaded that app it's super fun and hopefully we can chat on there soon! 

Friday, June 12, 2015

Shaky Shoulder Workout

Since I woke up this morning hardly able to put my hair in a pony tail because my shoulders were so sore, I figured yesterdays workout was worth sharing :) Remember to focus on only using your shoulders on these exercises-- leave your traps relaxed! 

Don't forget you can also purchase my glute workouts here

Tuesday, June 9, 2015

Meal Prepping 101

If there was one thing I wish I could help each and every client with it would be meal prep- but short of going shopping with them and cooking in their kitchen, the ball is really in their court. Meal prep is one of those things that can be a little tedious, but it will help you leaps and bounds when it comes to reaching your goals. 

I've approached meal prepping a couple of ways in the past, one being making actual recipes in bulk and then portioning them out into containers for the week. The second is making staple foods in bulk and just having them available in the fridge as needed. Personally, I like the second option best not only because it's easier and less time consuming but sometimes actual recipes don't hold up the best in the fridge. So here's what I recommend: 

Choose 2-3 protein sources that are versatile. For example, some simple grilled chicken can be used in a variety of ways: eaten plain, placed on a salad, chopped up in a wrap, mixed into a scramble, placed on top of pasta, etc. 

Choose 1-2 carb sources- I love the Uncle Ben's 90 second rice packets and then I'll usually do some type of potato. In addition, I use bread/ english muffins for breakfast and will sprinkle in fruit throughout the day as well. 

I also like to have at least 1-2 cooked veggies in the fridge as well as romaine lettuce for salads and spinach to put in my shakes. 

Of course I have either homemade or Quest bars on hand for quick snacks and keep rice cakes, peanut butter, etc. around as well. Items like cottage cheese and greek yogurt are great go-to's as well. 

Moral of the story- keep it simple! Prep versatile foods that can be used in multiple ways and it doesn't have to be such a scary task :)

Monday, June 8, 2015

Simple Chinese Chicken Salad

With the summer months upon us I've been hearing more and more from clients that appetites are suppressed and obviously turning on the oven is the last thing you want to do. So after discovering Panera's Asian salad dressing I knew I had to come up with a light and easy salad that can be thrown together in just a few minutes. I always have a hard time finding salad dressings because they are always so high in fat, but this one only has 4.5g for 2T and the sugar is low too, win-win! 

Chopped romaine lettuce 
Grilled chicken, chopped (mine was just seasoned with Lawrys) 
 About 10 small mandarin oranges
2 T slivered almonds 
Sprinkle of green onion 
2 T Panera Asian Sesame Dressing 


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