Happy "Wife", Happy Life

Hey Ladies! So preseason is over, YAY!! Have y’all adjusted yet? I know, for myself, having Tevin home this past month to help with the kids has been missed greatly. And yes, it is also hard for the guys to be away as much as they are during the day and not be able to communicate as often as we would like. As we gear up for the season this month, whether you have kids, or not, here are a few ways to help you transition into one of the busiest times of our year!

1) Find outlets outside of football/ "SAHM" life

For me, being a stay at home mom is seriously the biggest blessing I could ask for. With that being said, it’s hard work. By no means does it feel like a luxury. I knew that I needed other things to focus on rather than slowly lose my sanity in this crazy life of mine. I love being creative so what I did as my outlet was start my own business. This gives me the incentive I need to push myself as well as motivation to take personal time every now and then. A good friend of mine, Sara, wife of Washington Redskins Ziggy Hood, says her outlets are working out and cooking. They always say the way to a man's heart is through his stomach and I’m pretty sure she nailed that one!

2) Find a routine that works for you and stick to it

Whether it’s taking a morning jog or making sure that your children nap at a certain time so that you have a moment of peace-it is important to remember, “you can’t pour from an empty pot.” Being the best mom that you can be requires to be the best YOU that you can be. Having a nap time schedule and an early bed time is one the the best ways you can achieve time for yourself.  

https://youtu.be/uLX5kt6RuJw

3) Take time for yourself and your friendships

I have met SO many amazing women through WAGS Redefined. The lifestyle that we live is a very unique one so it’s also harder than most people would understand. Who better to help you get through things like camp, preseason and season than those who are going through it as well? If you haven’t ventured out and followed people via social media than I suggest that you do so! Outside of #WAGSR, I encourage you to have a life outside of your home where you are able to be yourself.

4) Get dressed and ready for the day

I am SO guilty of not doing this. I get busy doing other things and before I know it it’s noon and I am still wearing the same clothes I wore yesterday. It’s tough but I know when I look good, I feel good. It’s easy to get stuck in a rut and let yourself get down. Sara (@embracingbeautybysara_) has a beauty blog that gives me life! She has two children and somehow still manages to get a workout in and have her makeup done almost every day.

5)  Make sure that at the end of day, you talk to your man!

I’m aware of how stressful their days are and can be. But it’s also very important for the two of you to stay connected. Make time at the end of the day to vent to each other and relax. As a stay at home mom, it’s crucial to your sanity to have adult interactions and especially when your toddler's day was "ruined" because you gave him the red cup and not the blue cup.

So, whether you’re a full time mom, entrepreneur, going to school or working to find out what fits you- each role is important. As Sara said best when I asked her to give me a tip or two: “The key is to not be so caught up in our men that we lose ourselves and our mind in the process.  That's why finding a hobby to lift our spirits, whether it’s through fitness or makeup, is so important (especially when you’re a mother). After all, Happy wife, Happy life- right?”

Capable of MORE than Comparison- A PREGNANCY JOURNEY

I have been so apprehensive about writing this post but I think it could be cathartic and maybe help someone else. I'm pregnant! Such a blessing but nerve-wrecking at the same time. You see, I already have a 15 month old daughter and she’s a handful. Do I have the energy for one more, the love for another, the patience for another? These were all questions racing through my mind shortly after the confirmed pregnancy.

It’s funny; Jeff and I knew we wanted another child. We discussed it, kinda planned for it, and BOOM prayers answered. He was surprised considering the timing yet still excited. He went about his day while my mind continued to plan 9 months down the road. 

After those initial thoughts dissipated, I began to criticize myself. I had such negative thoughts regarding my post- pregnancy body (yes, I was still calling it that), my laughable eating habits as of late, and my nonexistent fitness routine since arriving in Houston. One day, I am making excuses for myself citing the move, the vacation, Joy’s ability to walk, then other days I was on social media comparing myself to the graceful pregnant women that were avoiding maternity clothes, running marathons, eating vegetables and balancing their already full plates. I was in such a destructive place when I was supposed to be celebrating the incredible journey I was about to go on again and enjoying every minute I had left with my only child, Joy.

I know they say comparison is the thief of joy, but there is so much more to it— It had caused me to want to hide my pregnancy in shame. I had no problem waiting till the second trimester to share the news on social media because I refused to be in pictures for the first twelve weeks. Hence the reason I’m just now typing this at 20 weeks! I would run into old friends or acquaintances and make a deplorable joke about my weight gain. I would say, “oh, you thought I just got really big, don’t worry— I'm pregnant!”  I was so uncomfortable with my rapidly changing body that I was looking for ways to deflect.

My poor husband; he was so confused. He couldn’t tell if I was happy, upset, or sad. It was such a range of emotions that I just didn’t expect to experience this time around.

After I had Joy, my baby weight journey started with abounding optimism, followed by more reasonable goals, met with extenuating circumstances and exhaustion. Fast forward one year, here I am pregnant again hanging out with those 10 pregnancy pounds from before. I wrote this piece to let you know you're not alone. We aren’t all rubber bands that are going to bounce back immediately, if ever. Our family (now of 4!) was a priority and life is unpredictable. If we’re being honest, had I paid more attention to the clock I probably would have been more adamant about my workouts and diet. Hindsight is 50/50 right?

I have since come to terms with my bulging belly and am enjoying the tiny kick and wiggles of the Allen baby. I also made a decision to get some help! I am working with Leah Egwatu of fitfoodiele.com (@fitfoodiele) who specializes in pre/postnatal fitness. Our weekly sessions have done wonders for my mental health and wellbeing. I make better food choices and feel strong again. I would highly suggest committing to something during your second pregnancy that makes you feel strong. That might be walking every evening or doing yoga. It could also be continuing modified versions of your workout and fighting the strong urge to indulge in ice cream every night.

No two pregnancies are the same but if you find a way to take control of how you feel, you will reap nothing but the benefits. Find a new way to enjoy your pregnancy. The stronger I feel, the less concerned I am about that fact that I broke out the maternity pants way earlier or the shirts I saved from last time around are a little tighter than I remember. I don't obsess over weekly bump pictures though I still take them! 

I hope this helps someone that might be frustrated with losing the last few pounds, anxious about having another one or currently pregnant and loathing their swollen feet and soft tummies. We are all fighting struggles not documented on social media. Find your strength and carry on!  We are capable of so much more than comparison.

With Love,

Marissa Allen

For the love of the GAME

When I was four years old, I began what I thought would just be a hobby.  Playing soccer became my entire life and my identity as a person and I loved it.  It taught me discipline, responsibility, and even gave me friends all around the United States.  I never envisioned my life without it until I had no choice but to quit. When Life Hands you Lemons

In September 2011, I suffered my third and final concussion. At that point, I had played soccer year-round for 15 years.  I had to reinvent myself as a person, find new hobbies and even new friends.  God knew what he was doing.  I transferred schools, met some really cool people and even discovered a hidden artistic talent.  But, the best part is I had the oppurtunity to take my situation and make a change.  I joined in a lawsuit against the NCAA that ultimately changed college sports forever.  I was featured in Cosmopolitan Magazine, had interviews with Fox Sports; I was in articles everywhere. Even with all of this, I still didn't feel as though I had made a difference.  It wasn’t until a week ago that I truly understood the magnitude of what I had accomplished.

Make Lemonade

Last week, I had the opportunity to speak to a group of children as well as their parents about the dangers of concussions.  They were some of the most skilled and talented young athletes I have ever had the chance to witness and it was amazing.  There was nothing like that (a platform to share about the dangers of concussions) when I was a kid growing up but that was when I realized this is what/who we do it for.  Mia Hamm, Julie Foudy and Brandi Chastain were a few of the pioneers of women’s sports. They were the first group of female athletes to fill major stadiums and make a difference.  They endured what they had to in order to make things better and easier for the generations to come.  I’m not comparing myself to them except to point out the fact that things only change when someone has the courage to make it change.  It’s like Newton’s First Law of Motion; “An object at rest, stays at rest and an object in motion stays in motion...” I had to speak up for what I believed mattered.  I couldn’t sit back and allow what happened to me to happen to someone else.  In January 2016, the settlement  changed the concussion protocol.  The return-to-play rules following a concussion are now stricter and more clearly defined.  There is a $70 million dollar fund to test for brain trauma; which is available to former, present, and future college athletes.  The biggest difference that I have observed so far is that college athletes will no longer have to worry about losing their scholarships due to the inability to play.

#Blessingsonblessings

There is nothing I would change about what I went through. I am blessed, and thankful that God used me to help make a difference.  At one point, it was one of the worst experiences of my life but He only gives you what you can handle and by His grace, I am here today. I know that I have had the opportunity to do something that will help future generations which now includes my own son and daughter.  That alone; is greater than any reward I could imagine.

How to choose the RIGHT snack bar

With the world embracing on-the-go methods of fueling, the production of snack bars has skyrocketed! If you go into your local grocery store, you will find that there is a whole aisle dedicated to them! We all love variety right? The only problem is with so much variety you could spend 15 minutes in the snack bar aisle deciding between a mint chocolate or peanut butter crunch just to leave with the blueberry one. Even with that many options, you may not even need that particular bar nutritionally.  Yep, I have been there too.  So how can you find not only the healthiest bars but also the one perfect for you?  By asking yourself this short list of questions; you should be in and out of the grocery store in record time with a purchase you won't regret later! Can you read everything on the ingredients label?

Since some snack bars are filled with junk like fillers, bulking agents and preservatives that neither you nor I can pronounce, your best bet is to go with the bars that contain a list of ingredients that you are familiar with.  An added benefit is if you can count those ingredients on one hand! The less the better in most cases.

Where does the sugar come from?

When you look at the nutritional label, you can usually find "sugar" listed under "Total Carbohydrates."  Its important to note that not all sugar is created equal, natural sugars found in milk and fruit are very different and more beneficial than added sugars like chocolate, High Fructose Corn syrup, sucralose and molasses. You may get lucky and find a label that will differentiate between the two by listing "added sugar," to make it easy on you as a consumer. However, if its showing you that it has added sugars then you should probably look for a different option. Alternatively, choose snack bars that use fruits as their base sweeteners, this can not only curb your sweet tooth but can also provide a serving of fruit!

What do you need it for?

Decide what exactly you will be using the bar for. Some people are looking for a meal replacement bar, while others are looking for the perfect pre-workout snack. Either way, pay close attention to what the bar is telling you about its purpose and and then take a look at the nutritional facts to make sure it can do exactly what it "guarantees."  Key point, anything in excess has the ability to do more harm than good. In other words, instead of snacking on protein bars all day to cut carbs have one to pair with your workout and keep some vegetable packs on hand for the rest of the day!

Can you get more bang for your bar?

If you know you are the type of person that has a hard time incorporating healthy fats, vegetables, or even fruits into your daily food regimen; look for bars that can help fulfill some of these categories for you. Yes, "whole foods" always come first... but you also know yourself. Go for the next best thing and grab a bar that might sneak in some leafy greens or omega-3s!  Happy Snacking!

What's your Type?

There's a reason all of our bodies don’t look like those of Victoria Secret models. Its not because we don’t eat clean enough or train like olympic athletes. In fact, two people can eat the exact same very-healthy diet and follow the same exercise regimen, but have very different physiques. The reason this is true is because the makeup of our bodies are uniquely different.

Do you know what type of body you have? Im not referring to whether you look like a coke bottle or if you’re top-heavy; I’m referring to a pre-determined combination of your bone structure, bone density and musculature. Aside from other things, this helps determine the degree and the rate at which your body can lose/gain both fat and muscle. This is known as your Body Type, or Somatype. There are three distinctive Body types, but experts believe many people are a combination of two. In fact, it is ideal that you move away from the black and white, cookie cutter definition of your body type into a grey area that is a more fitting combination of two body types. With exercise and nutrition, this is possible.

The three body types are known as Ectomorph, Mesomorph, and Endomorph. While none of the three are “better” than another, each type has its own traits that presents its own benefits, needs and challenges for achieving a desired look through diet and exercise. The different body types are simply a starting point of what your body is and what you can do with it. Although you can’t change the framework, you can manipulate the muscles and fat on top of your skeleton to change your appearance. Learning which body type you have can really help you navigate your way through the gym, and the kitchen! You can stop spending countless hours in the gym with little progress, and start seeing the results that you deserve. Below you will find a short description of each body type along with valuable nutrition and training tips!

• ECTOMORPH

An ectomorph is our “hardgainer.”  She’s our typical skinny friend who finds it hard to gain weight (not fair, I know! ). She has long thin limbs with stringy muscles and her shoulders tend to be thin with little width. Her fast metabolism causes her body to burns up calories very quickly.

** Training Tips ** * Needs to consume a lot amount of calories in order to gain weight. High carbohydrate tolerance * Workouts should be short and intense focusing on big muscle groups. * Supplements are recommended for gaining muscle and gaining weight * Eat before bed to prevent muscle catabolism during the night. * Long duration cardio not recommended (unless you’re going for the very fragile look). * Responds best to a diet consisting of 55% carbs, 25% protein, and 20% fat.

• MESOMORPH

A mesomorph is our naturally athletic-looking friend. It doesn’t take much for people to assume she “played a sport”, which she probably has! She has a larger bone structure, larger muscles and she’s naturally strong. Although she finds it easy to lose weight, she also can pack on the pounds quickly.

** Training Tips** * Needs to watch calorie intake to minimize fat gain. * Workouts need to combine weight training at various intensities and cardio for optimal results. * typically respond best to a mixed diet, consisting of balanced carbs 40%, 30% protein, and 30% fat.

• ENDOMORPH The endomorph is our voluptuous friend. She gains fat very easily and typically has a shorter build with thick arms and legs. Her strong leg muscles are a huge plus in the gym!

** Training Tips ** * Endomorphs must always train cardio as well as weights * Supplements are not usually necessary as she builds muscle easily; high protein and fat diet is sufficient. * Most carb sensitive: benefits more from lower carb diets, with carbs being properly timed (for example, after workouts) * Typically respond best to 25% carbs, 35% protein, and 40% fat.

FAQ

- Can I change my body type?

Again, your body type is just a starting point. It basically just tells you which training and diet path to take.. Whether you can stay skinny without exercise or can gain a pound just thinking about Macaroni and cheese (kidding), depends a lot on your body type. . You cannot change your body type in the sense that our endomorph friend will always have a greater tendency to put on weight compared to our ectomorph friend. However, our endomorph can change her body in the sense that she is not destined to being overweight, as long as she makes the extra effort with regards to nutrition and exercise. In the same way, an ectomorph will have to put in much more effort into adding size to her frame.

BODY TYPES IN THE NFL 

Our Endomorphs in the NFL are our Linemen, who line up in the trenches. On offense, their main objective is to protect the QB, as well as create pathways for the football to be carried, by blocking their opponents. Their large size comes in handy, as they take up plenty of space which makes it hard for defenders to pass through. On defense, their job is to get to the QB and help break down the offensive play.  Our Mesomorphs in the NFL generally include:

Some linemen Tight Ends Defensive Ends Linebackers QB's Running Backs We can argue that they are our most well-rounded players on the field. Their size allows them to be very physical and powerful, but also fast and agile. Our Ectomorphs in the NFL include but are not limited to, our Receivers and Safeties. They're generally very lean and very fast runners! Since they line up in the backfield, they're away from the line of scrimmage where much of the pushing and shoving happens, making extra body weight unnecessary.

The beauty is not the perfect body, the beauty is that no one is perfect.

"For you formed my inward parts; you knitted me together in my mother's womb. I praise you, for I am fearfully and wonderfully made..... " " My frame was not hidden from you, when I was being made in secret, intricately woven in the depths of the earth" - Psalm 139

XO- Anjelica

Offseason doesn't have to mean you quit: Hotel Workouts for the Busiest of Ladies

It’s the off season! While having your player home for these few months is fun it also brings home lots of extra chores, and travel! We are all trying to squeeze in seeing everyone’s family and maybe (hopefully) a vacation before the off season ends. This means hotel gyms with limited equipment and no one to watch baby if you opt for a couples gains sesh. Here are some great no equipment cardio workouts to do on the beach, in the room, or in hotel gym!

• 30 Jumping Jacks for warmup (X standing crunches if pregnant)

Preform 30 of each repeating 3 times

Plank Jax

Plank with hip tap

High Knees (Walking if pregnant)

Jumping Lunges (pulses if pregnant)

Jumping Squats (pulses if pregnant0

Jumping Jax (X standing crunches if pregnant)

High Knees

Flutter Kicks

In-and-outs

Side Planks

High Knees

• 50 Jumping Jacks for warmup (X standing crunches if pregnant)

50 Knees or regular pushups

50 Sumo Squats

50 Sit ups (50 Sec. plank if pregnant)

50 Side lunges

Keep repeating ladder preforming all of the movements 40 reps, 30 reps, 20 reps, 10 reps.

Always remember to stretch after you cool down! Happy Traveling!

How to Get the Perfect Workout Once You're in the Gym

So you made it to the gym. Kudos!! Now what? If you’re anything like me, there have been days when you get to the gym and have very little sense of direction about where to begin! Follow these 3 simple steps to stop wasting your time and become more fluent on the fitness floor!

1. Decide WHAT, WHEN, and HOW

Start by pulling out your calendar.

Be realistic.

Decide on what days you can commit, and how much time you will have. This will help determine the intensity in which you will need to exercise. For example, if you can exercise 2-3 days of the week, I recommended that you spend 60-90 minutes at each session. On the other hand, if you plan to exercise 5-7 days a week, then 20-30 minutes a day will suffice!

In addition, if you are doing resistance training, you will need to know how you will split the load throughout the week. For example, if you are training nearly every day, you may target only one large muscle group per day, whereas if you were training only twice a week, you may want to opt for total-body workouts. There is no perfect "split," but here are a some of my scheduling recommendations:

5-DAY Split:

• DAY 1 – Lower Body
• DAY 2 – Upper Body (Push)
• DAY 3 – Core & Cardio
• DAY 4 – Lower Body (PlyoMetrics)
• DAY 5 - Upper Body (Pull)

3-DAY Split:

• DAY 1 – Total body w/ emphasis on Lower Body (more time spent on lower)
• DAY 2 – HIIT (high intensity interval training, total body)
• DAY 3 – Total Body strength w/ emphasis on Upper Body

2. Choose Your Equipment

Choose cardio equipment (or choose none) and 5-7 resistance-training exercises. Have them handy.

It is important that you find some kind of cardio exercise that you enjoy. Cardio doesn’t always have to be on a machine. Cardio can be done by doing jumping jacks, jumping rope, running, etc. The important thing, especially during a warm up, is that your heart rate is elevated so that blood is efficiently pumped throughout your body (priming your muscles for the workload). After a 7-10 minute warm up, consisting of moderate exercise, it is then safe to spend a few minutes stretching.

After a few minutes of stretching and once your body has returned to a normal heart rate, you are now ready to strength train!

But what to do?

At the end of this article, I have included an "Exercise Bank" (e.g. Word bank on a Vocabulary test). When planning your next workout, have the list handy. Go to the bank and pick 5-7 exercises for your desired muscle group.

For weights, sets and reps, stick with the basics: 3 sets of 10 is a good place to start. When you’re not sure how much weight to use, consider how many reps you are doing. If you can do more than the desired repetitions, then the weight you’ve chosen is too light. If you cannot physically perform the number of repetitions desired then its too heavy.

3. Execute

• Warm up/Stretch.
• Perform your chosen list of exercises.
• Cool Down/Stretch.

Exercise Bank

The exercise bank contains names of exercises that are generally common knowledge and easy to find online. If necessary, use the internet as a resource to help you master the technique of each exercise.

Upper Body

• Push up (push)
• Pull up (pull)
• Flat bench press (push)
• Seated shoulder press with dumbbells (push)
• Incline Press (push)
• Single arm Dumbbell row (pull)
• Bent over Row (pull)
• Lat Pull down (pull)
• Seated Row (pull)
• Lateral Raise (push)
• Front Raise (push)
• Bicep Curl w/ Dumbbells (pull)
• Cable Tricep Extension (push)
• Flat bench Chest Fly (push)
• Reverse Fly (pull)

Lower Body

• Walking lunge
• Reverse Lunge
• Seated Leg Press
• Hack squat
• Back Squat
• Front Squat
• Leg curl
• Leg extension
• Seated Calf Raises
• Standing Calf Raises
• Glute Kick backs
• Glute Bridges
• Sumo Squat
• Hip adduction
• Hip abduction
• Jump squat
• Bulgarian squat
• Romanian Deadlift
• Good morning

CORE

• Alternating V-ups
• V-ups
• Russian Twists
• Decline sit up
• Oblique crunch
• Cable twist
• High plank
• Low plank
• Froggers
• Burpees
• Sit ups
• Full body crunch
• Straight leg lifts
• Captains chair leg lifts
• Reverse crunch

Happy lifting :)

XO

My Experience As a Bikini Competitor (And What I Ate)

It was June 14th, 2014 when I stepped on stage to compete in the Bikini Division at the FitSciences Championships. FitSciences Championships and SmartMoves Ent are non profit organizations that focus on combating Childhood Obesity within schools in Atlanta. The FitSciences Championships was held during the “Atlanta Health Expo” weekend that was filled with great events including a 1-mile and 5k run, children’s olympics, free health expo-seminars, health screenings, cooking clinics for parents, and activities for corrective and preventative approaches. Prior to making the commitment, I had just recently decided I wanted to try competing. I kept thinking to myself that I would probably do something like this when I was much older if I wanted to advance in my career. However, when this opportunity presented itself, Iwas completely SOLD and I had a few short months to get ready!

Overall, I would say I dedicated five months to preparing for this show. I had already been focusing a lot of my time on my personal health and fitness but I knew in order to build an admirable physique, I had to focus more time on strength training and dieting. After a few months of following weight-training plans that I found online and quitting bad dieting habits, I hired an amazing body-building coach named Kim Sullivan, who helped me turn my vision into reality! I first enrolled in the show, then I hired her! I knew I needed to first make the commitment in my heart before I announced my plans to my family and friends.

Kim quickly took over my diet and training routine, and for the next three and a half months, I truly grew as a professional. She handed me a new program every four weeks and it was up to me to follow it!

At the time, I was a full-time Fitness Professional on a NAVY base in my hometown, where I had the privilege of working very closely with our Active duty Sailors and their families. I enjoyed that job very much for two reasons: 1) I discovered my love for teaching Group fitness, and 2) I also had the resources available to me to take on such a commitment! Aside from work, my days consisted of meal prepping, early morning fasted-cardio, and an additional 1.5 hrs strength training almost every day of the week! I had only a little idea of what I was getting into, and although it was difficult at times, I am so very happy I gave it a try!

Back stage, I felt like such a Princess. My bikini was hand made by a friend’s mom and I personally made my Luau costume for the Theme-wear portion of the show. Backstage, I was accompanied by my sisters who helped me with my hair and makeup, and I had the rest of my family patiently waiting on me in the audience.

I ended up placing 5th overall in the bikini division, and although I did not receive the trophy, I was called to center stage for recognition amongst the top contenders.

My experience was truly one that I will always be proud of, but even then, I do not plan to do it again. Although I enjoyed the end result, I personally do not feel that the process embodied the well-balanced, healthy lifestyle that I desire. PLEASE comment below if you’d like to know more about my experience or have any questions about competing in general! :) Here’s what I ate on an average day:

MEAL 1

4 egg whites 1 cup spinach 1/3 cup oats w/ 1 tbsp flax oil

MEAL 2

4 oz orange roughy Asparagus (as much as you can eat) 2 oz sweet potato

MEAL 3

4 oz chicken breast 2 oz new potato ¼ green peas 1  tsp olive oil

MEAL 4

4 oz salmon 2 cup spinach leaves (shaved carrots) 1/3 mushrooms (1 tsp olive oil)

MEAL 5

One 1/2 scoop protein shake

MEAL 6

2 oz lean 99% ground beef 2 oz ground 99% turkey ¼ cup whole wheat pasta

MEAL 7

1/3 cup scallops 3 oz flank steak Asparagus (as much as you can eat)

PLUS,

Vitamins & Glutamine

Philippians 1:6 ~ being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus

Top 5 Things to Live Fit and Healthy

Fat burners. Crash diets. High self-esteem. Low self-esteem. Quitting. Overtraining. Sedentary lives. Active lives. Excuses. Anxiety. Stress. Endorphins. Binging. Weight gain. Weight loss.

I have seen it all! Here are my TOP 5 things that you can do TODAY that will help you stay consistent in living a healthy & fit life:

1. DO MAKE INVESTMENTS AND SEEK SUPPORT

One of the biggest mistakes I see people make, especially as a beginner is that they neglect

their need to get help, so instead of witnessing them achieving their goals, I see a lot of

disappointments and discouragement. I would consider a lack of time to be the #1 complaint I hear amongst clients as it relates to their exercise routine. Unfortunately, what many people fail to realize is that 30 minutes of exercise a day is substantial. It is only when we allow ourselves to get so far behind that the mountain looks too big to move, and the goal seems unachievable. After all, nutrition really is the biggest battle (so they say). So when the goal seems too great to tackle alone, seek help and support. There are many professionals, like myself, who are more than willing to help you take the next step.

I understand that personal trainers, new apparel, gym memberships and good quality food can be very expensive and inconvenient! Oh, how I know. But I sincerely believe that investing in

your personal health and wellness is the best investment a person can make. Exercise and good nutrition not only makes you look great but it also makes you feel

great which can lead to more joyous lives and more productivity on your job, whatever that may be.

Sure, it make take a little time to get your metabolism working to your advantage and get your schedule under control, but I encourage you to be careful next time you say that there isn't enough time or resources to do what needs to be done. Taking care of your body is an invaluable life-preserving strategy that drastically improves quality of life. When you put a little in, I believe you will be surprised at what you get out :)

2. DO MIX STRENGTH TRAINING AND CARDIO

Of course, it depends on your goals, but a lot of people desire to have a lean, toned body. Even those that desire a bigger, more muscular physique should know the importance of mixing cardio and strength training in their workout routine. Many women shy away from strength training out of fear of looking “manly” or too muscular, like a body builder. Most of these women fail to realize that in order to experience that kind of muscle hypertrophy, a LOT of heavy lifting is needed, and in some cases, supplements that alter a woman’s hormones to promote muscle growth. To gain lean muscle and have a lean and toned body, it is recommended to do 2-3 days of strength training per week along with cardio, most days of the week. I will dive a little deeper in programming and exercise routines in later posts.

3. DO STRETCH, REST, AND DRINK PLENTY OF WATER

Three commonly overlooked aspects to a well-rounded fitness program are: stretching, resting, and drinking water. These three factors can be the difference between you sticking to a program for

3 months at a time and living that lifestyle for the rest of your life. Proper stretching, rest and water consumption can significantly reduce chances of injuries, training-related pain and inconsistent results. Adequate amounts of water is not only an aspect of great nutrition, but also plays an important role in building and repairing muscle. Water is an ingredient in synovial fluid, which protects our joints, especially during times of stress while weight lifting.

4. DO SET GOALS

Lao Tzu said “A journey of a thousand miles begins with a single step”. He sure hit the nail on the head when it comes to fitness!

Goal setting is a very important aspect for me personally and professionally. When I start working with a client, it is important for me to understand his or her expectations. A lot of times, people underestimate how difficult it can be to lose weight or to obtain the physique of someone else. I like to take the time to help people understand what realistic goals are, as well as help them set measurable, short-term goals that can keep them motivated and keep their eyes on their overall health and fitness (as opposed to aesthetics only). For example, one of my first goals for many of my clients is that they be able to run a 10 minute mile. I have them work on that during their warm up.

“Little by little, a little becomes a lot.”

5. DO BELIEVE IN YOURSELF

Genetics play a huge role in how our bodies respond to exercise and nutrition. Some may even say that genetics dictate habits. But fortunately for us, our bodies and the way they respond to exercise and nutrition can indeed change. We have the ability to train and eat in such a way that makes our body burn fat more efficiently, even at rest!! We also have the ability, with a little will power, to overcome food and lifestyle addictions that keep us from our goal.

The power is within you to make the necessary changes. You deserve to give yourself a fighting chance. Forget what others say. Forget what your parents did, what your friends do, and what you’ve always done!! Find what motivates you, find your balance, and fight for your health.