"You're not welcomed here." [Gym Body Shaming]

I'm hurt deeply. I'm hurt almost every single time I step into a gym. Why? Because of this thing called body shaming. It is bad enough we do it to ourselves every single day but at the gym? This should not happen! The gym should be a second home, a release, a place of comfort and motivation! Not a place that gives you this overwhelming anxiety and fear! I can see it by the looks on peoples face and I can even feel it coming down onto me at times. You read it on the internet [as I have had 4 friends just this week post statuses about "this is the reason I workout at home!"] the articles, the smirks at the gym, whispers in the corner or the eyes you feel burning a whole in the back of your head. Thing is though, body shaming doesn't come in just a 'one size'. Obese people are body shamed and even fit people are body shamed.

At Home Workout For Starters.

At home workouts are becoming / are now a hot topic and a top question with almost everyone I come in contact with. Many of my clients online and at the gym ask me about this. "I want to start working out from home but I really don't know what to do.". Sound familiar? I hear it almost daily and honestly I absolutely love it. I know time can be short when having to drive all the way to a gym, the weather isn't the best to take a workout outside or just so many other factors that can come into play. So it makes working out at home and having a plan to do so, that much better when faced with reasons you can't make it to the gym.

Gym Motivation Form The Pros!

Getting to the gym can be tough sometimes. For whatever reason or excuse there might be, some times it just does not happen. And I can sit here all day to give you advice or tips on how to go to the gym and get the best workout there is, but it may just go in one of your ears and out of the other. So I did some searching and found something. It is an article I find motivating and informing also! It is hearing from pros themselves on getting to the gym! Listen up,

Dress The Part:
"Whenever I feel like I want to skip a session, I motivate myseld with a little fitness fashion show. I actually start to try on cute fitness outfits [some faves are lululemon, onzie and Nike]. Playing dress up helps me get motivate each and every time! If it is the weekend and I am running errands. I will put on super cute workout pants, so I am already dressed and setting that mood"

—Dasha Libin, Founder, Kettlebell Kickboxing

Strength & Cardio Circuit. [Beginners]

Many people stray away from circuit training. Either of it being the unknown or just it being 'challenging' in a way. I really do not want you to shy away from this type of training so let me explain exactly a few things about it. 

Common grocery store mistakes with solutions.

As a health coach, I have noticed that my clients often unknowingly make mistakes at the 
grocery store that ultimately sabotage their healthy-eating routines. [If you are someone 
who does also, it is okay. Many of us do. As I did the same thing before joining this field.]
 So I am going to just put out there a handful of the most common grocery store mistakes
 along with some very easy solutions.

10 days is all it takes. [lose 3-10 pounds!]

Lets be real. Everyone wants a quick fix, a magic pill or something that will give them the body they want in the matter of minutes or even over night. Trust me when I say that I understand because many times I want the same exact thing. However things like this that are a 'quick fix' usually are not healthy.. Sucks I know, but I do have something for you that is almost a quick fix and is healthy!!! All it will take is just ten day.

Indoor Four Week Workout Plan.

I know I am not the only one who hates cold weather. By cold I personally mean anything below 70.... And when it comes to going out for a run or sometimes even getting to the gym when it is freezing, is not something I want to do at all. So I started putting together a high intensity workout to burn fat, tone up and get moving! A easy to follow four week program, all to do inside the comfort of my WARM home! 

New year, new you! [Setting New Years Resolutions!]

The last day of 2015 is tomorrow! This is another year in the books and a new one coming! I do not know about you, but I am excited!
Which this means a new year, also comes new plans and goals. Have you started planning yet? If so, are the SMART goals? Detailed? and attainable? Let me help you out if not.

But first, let me tell you a little about New Years resolutions. [maybe some things you did not even know!] First, did you know that only eight percent of people succeed at their resolutions and 25 percent of people quit after only the first week!?

Start your mornings off RIGHT! [Marvelous Monday]

IT IS MONDAY!! The start of a new week, new opportunities, new plans and goals! A fresh start to a new week. I am still in the progress of getting things rolling during the week and for the new year coming but have a big plan this week! So getting back onto my 'Motivation Monday' lets see how things will be going this week.

• I have a very important job interview Thursday! It is at a hospital as a personal trainer for mental health, disability and recovery. One that will throw my career into a new level and change a ton! It is a challenge to me sense it is an unfamiliar setting and pace, but I am so excited to see how it goes. 
• Getting the workout plan and meal planned for the next two and a half weeks that Raul is here with me. [He is headed off to Montana again to finish school. I am not able to go back this time due to my insurance and safety of my pregnancy. So two months without him. But hey, we have done way longer apart. (: Thank you USMC for preparing me once again. hhahah.]
• Have Christmas with my dads side on New Years Day! [Sounds weird I know but hey, no one has an excuse to miss it!]
• Finish mapping out my plans for the new year!! [It is going to be a huge year for Raul and our family. I cannot wait!!!]
• Start reading a new book!! [I have been slacking on my book reading!]

I can lose my holiday weight gain like that !?! [ yes, you sure can!]

Christmas Eve is tomorrow and Christmas is following right after... I know many people are not thinking about this now; but come Saturday morning, I know the thoughts will be rolling in! "How in the heck am I going to get rid of this weight....?" or "how much did I gain over this holiday season.". Then the New Years Resolutions will begin to roll in.
Now there is nothing at all wrong with this, because I am right with you all who are thinking like this! I may be pregnant and should not really worry about my weight, however I know it has not been all fruits and veggies going into my body. So I have thoughts also, questions and plans to kick off starting after the Holiday! And I do know not everyone is needing to lose the weight but rather adopt that healthier routine again. I get it, I really do.

Lose 20 pounds in TWO weeks, healthy!

You think it is impossible? Not at all. They are many ways you can meet this goal, however 95 percent of them are wrong and extremely unhealthy. So what can you do to lose the weight a healthy way? We must focus on cutting the bloat, fat and water weight. I am not talking about using juice or a starvation diet but rather small groups of foods - all lean proteins, healthy fats and whole grains. To get the maximum weight loss you want, you have to be able to commit to eating a rather boring and routine diet. The trick is staying strict and avoiding cheating or temptation!

33 reasons I decided to start working out and why you SHOULD also!

This summary is not available. Please click here to view the post.

5 FOOLPROOF steps to getting back into your fitness routine!

Good evening !!! Yes I am still alive , just have been away. Meaning work and letting pregnancy take a toll on me. However i'm not going to lie. During this time fitness has been a thing of the 'past'. I am so drained that after working 7-4 I do not want to do anything. [Yeah, yeah I know.... Just an excuse.] But honestly I bet you can relate. Have you ever stopped working out for a few days, weeks or months and seen how extremely hard it was to not only start back working out but also stick with it! So I have been thinking of some ways to get myself back into the routine..

How to recover from a binge!

Oh, hello there! Remember me? I cannot believe it has been WEEKS sense I last blogged. However I am gaining back some of my energy [woohoo] and actually feeling okay today. Needles to say, fatigue has been on a extreme high and morning all day sickness has taken over. I am back though! So what has been going on with me the past few weeks?
-Raul and I seen our beautiful baby heartbeat <3
-We have spent a lot of time together with weekends at my parents, fishing and just hanging out.
-Gone to many family get together's!
-Brainstorming on baby stuff.
-and MORE!
Which today I am officially in my third month of pregnancy! Three more weeks and I am out of the first trimester and only two more weeks till we see our baby again! Oh and something else so awesome, I ordered a fetal doppler this past Sunday, so come friday I will be listening to that sweet heart beat every morning and night! Needless to say, I am beyond excited!!!

Thinking of getting a Personal Trainer? [Check these 14 reasons why you SHOULD!]

75 days more days and I will be hitting my one year anniversary as a personal trainer. I remember this exact time last year, reading and studying for eight hours a day / seven days a week. Highlighting, underlining and marking pages. The headaches, late nights and early mornings. Oh and the stress! Boy was I beyond stressed out. However once I drove over an hour to a huge building, went in to take a four hour test at 8:00 a.m and came out a Certified Personal Trainer was well worth it! It reminded me again at that moment, why I decided to become a Personal Trainer. Which this is something I do get asked a lot. 'Why?' If you know anything about Personal Training in the area I am at, you know it is not even close to about money. [Average salary in my area for Personal Trainer- $20-50k a year. That is a assistant, truck driver, sales rep] So why would you go into this field when you are married and plan on having FIVE kids...? Here is why!

How to fight the holiday weight gain. [Products]

There is officially NINE days till fall and I am very excited! I am so happy to be with Raul this holiday season and also to be able to attend all the family events actually together. It really brings joy to my heart. We are headed back to Texas this week, making it home before the start of the new week. Exciting, I know! One of the thoughts I keep having however is with the holidays how are we suppose to stay on track but also while enjoying the holidays... Every time we go home to family, well...... we slack off. We eat off schedule and really whatever we want. Which then takes us way off track towards our goals. Now I have planned already upon making it back that we will be going to a sams club and buying our food. I will also be prepping my meals to keep

Build muscle on a $50, $75 or $100 / week budget !

Can today be over with yet? Just kidding. But seriously I feel like a train hit me this morning. My body is extremely burned out and way sore from workouts [thankfully Saturday is our rest day... however I don't think walking miles hunting helps..] I even slept in till almost ten because I just did not want to move.. Yeahhh, it is some serious business. However today will be a great day [I am going to make it into one.] We have a meeting with our mentors today, Today is once again chest and triceps, and we get to go out to eat at buffalo wild wings!!! I have been waiting weeks to go eat there. Thanks babe! Oh and we only have 9 more days till we leave back to Texas. So heads up high, shaking off this sore body and carrying on!

So talking to Raul yesterday about food, I seen that we run out of almost all our food today and tomorrow. Meaning it is grocery shopping time! I am wanting to test out Sams club or Costco though to see how much money we can save! However then again buying in bulk, is not smart when we are leaving so soon. So Walmart it is again! Raul and I right now spend about $80-90 a week in groceries. [This is not bulking season either.] In California when we both were bulking, we would spend about $130 a week in groceries! That is about $520 a month just in food. Not our supplements or extras we want.

Take the challenge! [Intense back workout!]

Happy Wednesday everyone! You are officially half way through the week! WOOOHOOOO! I am still in the process of planning mine and Raul's Saturday. So far I have taking Cash to the dog park that morning, hitting up the pictograph caves up the road after that, then go do some hunting. Unsure really how long we will hunt for so I do not know what will be happening afterwards. Still a plan in progress. However I hope you have some awesome plans this coming weekend!

Today for me is a slow day... My spark does not arrive till Friday [at least I will have it this weekend and for the drive back to Texas next weekend.], We did not get back home from hunting last night till late, I did not sleep good at all and well we got up early this morning before school to get in the workout we missed last night! [Good ol' back and biceps] So I am like 50 percent here and 50 percent asleep.... Maybe I can get a nap in after this.

32 ways to motivate yourself to workout [when you really don't feel like it.]

Yesterday was a mental train wreck with me and my fitness. All day long I beat myself up. 'You are not getting anywhere...', 'Your progress is stopping.', 'you're not big enough.', 'why did you stop back then... you're working to get back to that point and beyond now. You know where you would be now if you didn't quit then?'. I mean seriously, I was tearing myself apart. I am honestly my worst enemy. Through all of it though I pulled out a few tips that I give people in upping their motivation. I then gave myself a real honest talk on telling myself to shut up and suck it up. Resulting in me still going to the gym that evening. Something happened at the gym though before I started my workout that made me smile so big and kicked my workout into high gear. I stepped onto the scale!

Mixed emotions... [Jaw dropping inspiration / motivation.]

Happy Labor day everyone!!! Also happy MONDAY! I hope everyone's day is going great. Spending some time with family, eating some good food, or whatever else people do today. I have been sitting in the school house all day because Raul still has class today! It is a very busy week for him! Being because, we leave in 11 days back to Texas! [for family [my daily count downers] that are reading this, yes I know you are excited!]