Posted in fitness, Healthy Lifestyle Advice, My Fitness Story, Uncategorized

You Are More Important Than Your Weight

*News Flash* no one cares about how much you weigh, other than you!

And that extra layer of love around your mid-section? I can guarantee you no one obsesses over it as much as you do. The only reason someone else may notice it is because you are constantly grabbing it and complaining about it.

Would you pick a friend apart like you do to yourself?

Hopefully not.

So why are we so quick to judge ourselves?

When did the number on the scale become such a topic of discussion, mainly anger and embarrassment, in our society?

I hear it all the time, even from people who don’t have much, if any to lose, that they think they “need to be 10lbs lighter” to be the right weight for their body.

Who says?

There’s a difference between needing to drop 30lbs for health reasons and thinking you need to be X pounds because some skinny fitness model weighs that – or because that number is easier to tell people.

There is almost 5 years difference in those pictures, and my weight is almost the same in both – in fact, I may even be a little heavier on the right.

Do you still believe your scale is the indicator of your self-worth?

I don’t believe in “goal-weights” because exercise doesn’t just effect the number on the scale but it changes where and how you body stores weight. The point of the picture is to show that the scale isn’t the be all and end all.

Every body is different. Every body is beautiful. Every body is perfect in its own way.

I have been many different weights and body compositions in between these two pictures, and although I am not currently the leanest I’ve ever been, I am happy and proud of myself and how far I’ve come; not just physically but mentally. It has taken me a long time to get to where I am, so I know it’s not a change you can make over night. However you can start to love yourself at anytime.

Go to a mirror, right now.

Then, say three things that you truly love about yourself.

At first this can be hard, but the more you do it the more comfortable you will get with this.

From now on try to replace every negative thought you have about yourself with at least 3 positive thoughts.

I’m not saying that I’m perfect,; I look at myself and could point out plenty of things I would like to change, my body image is still something I need to work on everyday. But each time I feel the negative thought spiral starting I try to remind myself of how far I have come and all that I’ve been through and everyday I get a little nicer to myself.

It’s true what they say; the most beautiful people are the happiest people who are confident and comfortable in their own skin.

Posted in fitness, Healthy Lifestyle Advice, Nutrition/ Diet, Uncategorized

The Magic Diet Pill

Have you heard of it?

The magic pill that you can take at night at wake up with a perfect body?

That’s because it doesn’t exist.

Sure, there are tonnes of “fat burners” and teas and crap that people will try to sell you as a quick fix to a weight problem. But don’t you think if there was one pill or trick that worked that everyone would already have their perfect body?

Stop looking for the easy way!

There is no easy way.

The only way to see changes in your body is to actually put in the effort.

The reason that the majority of the population doesn’t look like fitness models is because it isn’t easy.

Furthermore, unless you are being paid to be that lean, there is no need to look like that model on the cover of a magazine.

It’s actually not even healthy to look like that year round, which is why most fitness models and competitors take an “off season”, to give their body a break from being that lean and their mind a break from that lifestyle.

You don’t have to be “cover ready” to show that you exercise and are healthy. Yes, you will have to put in hard work if you want to change your body, there is no denying that – however, know that if you want to make extreme changes in your physique that you will have to make extreme changes to your lifestyle.

I want you to imagine someone who’s body you admire, even if they are some model/ athlete who you know nothing about.

Good.

Now, imagine what you think their “typical” day looks like.

I bet you are imagining them eating vegetables and exercising right?

So, what would make you think that you can look like that without similar habits and lifestyle changes?

Eating healthy and exercising doesn’t have to be punishment, and it doesn’t necessarily have to be that hard – but it does have to be consistent. The goal should be to live a healthy and active lifestyle 80% of the time; if you miss a workout or eat a bad meal 20% of the time it is not going to have that huge of an impact on your body and your health. But please, please, stop paying money for detox juices and pills just because you think it’s a simple way to lose weight.

The nice thing about making a lifestyle change is that for best results you should start small. Start with one nutrition habit, or adding in a little bit of exercise. The slower you make changes to your lifestyle the more likely they are to become a habit, the less likely you are to get discouraged and give up, and the more likely you are to see maintainable changes in your body.

Haven’t you ever heard that anything worth having doesn’t come easy?

Yes, it may be hard at first – change usually is, but I promise you it will be worth it!

** Having trouble figuring out where to start or what changes to start with? Just ask, I’d love to help you!

Posted in fitness, Healthy Lifestyle Advice, Nutrition/ Diet

Health is the best reward 

Although the majority of people who walk into a gym are doing it for aesthetic reasons, everyone who comes into the gym, whatever the reason, is doing something wonderful for their body and health.
No matter what my clients primary goals are I always keep their long term health in mind when designing their program. Although any type of exercise is likely to improve your health, my job is to design a program that will get my clients to their goals, while also helping to optimize their health and ensure they are doing what will be best for them for the long haul.
Weight training, cardio, flexibility and balance training all have their place in an exercise program so it is important to find the balance that will help you get to where you want to be, will be sustainable for life,will benefit your health, and most importantly that you will enjoy.
I think too many people forget about the biggest reward of eating healthy and exercising, which is your own health. When you exercise and eat nutritious food, not only will you improve your health in many different ways (like lower blood pressure, decreased risk of disease, less aching joints, etc.), but you will notice that your body feels better.
When you start an exercise program, even if you do not lost weight, it’s important to remember that you are still improving your health. I also think it is important to point out that there are people who work out for reasons other than losing weight or looking good, some people truly do just want to feel better, stronger and live longer. Furthermore, after you make it a habit and not a chore you will actually start to enjoy exercise, and if you skip it or miss a few days your body will inform you through the way you feel.
I also feel the need to add that we are not dogs, you should not use food as a reward for good behaviour (especially when it involves being healthy and weight loss!!)

The best reward from eating healthy and exercising is the way you feel, next will be the physical changes, but if you feel the need to have a tangible reward – buy yourself a new workout outfit when you reach a goal, or go do something you never had the confidence, strength or skill to do before. I’m not trying to tell you to completely avoid tasty foods that may not be super nutritious, but don’t do it as a reward for a full week of good workouts and eating habits. That should be self-explanatory, learn to enjoy the reward of results.
So next time you step into the gym, yes keep your main goal in mind, but pay attention to how you feel after your workout. Notice the endorphin high, the sense of pride, the inner strength and sense of accomplishment – it’s basically an automatic mood booster!
In conclusion, whether you do or don’t change the number on the scale, exercise and healthy foods will change your life. Plus, the size of your pants doesn’t determine the amount of happiness in your life, your attitude and actual physical ability to enjoy it does!

Posted in fitness, Healthy Lifestyle Advice, Nutrition/ Diet

“I’m eating healthy AND exercising, why am I gaining weight?!”

HEALTHY FOODS STILL HAVE CALORIES.

JUST BECAUSE YOU’RE EXERCISING DOESN’T MEAN YOU CAN EAT WHATEVER YOU WANT.

Ok, maybe I shouldn’t have started with that because now this is going to be a very short post.

Just kidding! You know I can and will elaborate.

One of the main problems with people just trying to “eat clean” is that they think because they are eating healthy foods that they can eat as much of it as they want.

Wrong.

An avocado is super healthy right? Well did you know that 1 medium avocado has 170 calories & 26grams of fat.. Well sure they are healthy fats, but it doesn’t mean you need to eat the whole thing!

I could do this all day with healthy foods that are still good for you but, are high in calories and you would want to watch your portions.

Sure, if you eat foods that are more nutrient dense (refer to previous blog post on calories for more info on that) then you are more likely to lose weight because you will feel fuller and therefore most likely eat less calories.. but it’s total calories that accounts for change in body weight, not the types of foods, remember that.

Sadly, exercise alone will not always lead to weight loss… It can, don’t get me wrong, but not always.

There are a few reasons why you may gain weight when you start exercising.

The first is that you are gaining muscle mass, which is not bad weight to be gaining, but so many people notice that the number on the scale goes up and they let this discourage them and think their exercise routine is “making it harder to lose weight” *bites tongue so hard I thought it might fall off*. Remember, it’s always better to measure your progress through girth measurements or how your close fits than the scale.

Another reason you may gain weight when you start exercising is because you believe that since you started exercising the you can eat whatever you want.

Wrong.

Say you go to the gym, do an hour workout, then you treat yourself to a drink and treat at Starbucks … The problem here is that your workout will burn anywhere between 200-700 calories depending on how hard you are working, but your “reward” for exercising is going to be well over 500 calories. Therefore, your special treat just cancelled out all of the calories you burned with your exercise.

Now, if you don’t have any weight change goals and just exercise for fun or to be stronger, then all the power to you and your lemon loaf plus extra fluff soy frappaccino.

However, if body composition is a goal of going to the gym make sure your cheat meals are not as frequent as your workouts. I’m a firm believer in the 80/20 rule, but that’s 20% of “free” foods or whatever you want to call it, not 80%. If you eat back all of the calories you burn in a workout you won’t be in a calorie deficit which is necessary for

Another note worthy point is that as you strength train and increase your muscle mass, aka gain good/ healthy weight, you will increase your resting metabolic rate… which means that your body will be able to handle more calories. This is good news because this means that in order to lose weight you don’t have to eat extremely low calories!  Furthermore, this is another good reason to add strength training into your program whatever your goals may be, and to keep up with strength training even after you reach your goal to help maintain your body strength and composition.

So, if you start an exercise program and are displeased with the number you see on the scale within your first month, stop and re-evaluate your method and all of your other lifestyle changes you have made over the last month:

Are you strength training now? Could the weight you gained be muscle mass?

Are you out- eating your exercise? Do you need to change the way you eat?

PS- STOP OBSESSING OVER THE SCALE! You could be losing fat while gaining muscle (which per pound is smaller than fat), so stop fretting. You’re beautiful whatever number the scale says.

PPS – Consistency is key.

You won’t necessarily reach your goal in one month, especially if you goal is to lose > 20lbs. It takes time, hard work and dedication to change your body.

Stay with it, I know you can do it! 

Posted in fitness, Healthy Lifestyle Advice, Nutrition/ Diet

Simple Tips to Keep You From Finding the Weight You Lose

Most people think that if they diet for a bit, and start to exercise that they can achieve their goal bodies and then go back to their old habits once they get there… Do you see the problem here? Reaching your goal is only half the journey, if you go back to your old habits then doesn’t it make sense that you will eventually go back to your old body?

Mind you, it’s a lot harder to get it off than keep it off, but it still takes smarter decisions to allow you to maintain your weight loss.

So here are my tips:

1. STAY AWAY FROM QUICK FIXES

I’ve said it once, I’ll say it a million times, the slower you lose the weight the more likely you are to keep it off. Juice diets, skinny teas, whatever, will only work for so long… And although you may lose 5-10 pounds very quickly, once you go back to your “normal” lifestyle you will gain that 10 pounds back just as quick and be even more frustrated. So stick with a sustainable nutrition adjustment and you won’t have to worry about rebound weight!

2.  Exercise!

I’m not just saying this because I make people sweat everyday, but because it’s been proven. By exercising regularly you keep your metabolism from decreasing with age. Furthermore, your body burns more calories at rest and therefore even if your nutrition isn’t always perfect your body will process the extra calories better.

3. Eat whole foods more often than not

These foods will give you more bang for your buck, meaning they have more nutrients and will keep you satisfied for a longer time span, plus they have fewer calories.

Therefore, most of your groceries should be bought along the edges of the grocery store so that you can have a plateful of fruits, vegetables, whole grains, and protein at every meal!
4. Eat vegetables EVERYDAY

There’s a reason every person in the health industry preaches about eating your 5-8 servings of veggies a day, and it’s not just because they are super tasty! Although after eating them on a regular basis your body does actually begin to crave them, meaning your taste buds to start to like them more! This not only means your body is getting more nutrients than you would with junk food, but your cravings for the high sugar and fat foods will decrease!
5. Get rid of that scale!

Or at the very least, stop weighing yourself everyday.

This can not only be de-motivating and lead to harmful practices (excessive amounts of cardio or restricting food), but it can be way off!

Did you know that your weight can fluctuate over 5 pounds in one day?

Well, now you know.

And now you know that although you could be doing well and moving in the right direction, your body may be holding extra water which will effect the number you see on the scale!
6. Make most of your meals yourself

The most obvious reason this helps is because you know exactly what is in it. Therefore, you know exactly what is in the food and how it is prepared, which can save you from consuming tonnes of extra calories or additional ingredients.

Furthermore, this also preserves your willpower. How? Well you see, the more you go out to eat the more decisions you have to make, “fries or salad?”, “pop or water?”, “double bacon cheese burger or chicken breast?”

Sure you may have strong willpower the first time you go out, choosing the water to drink with a salad and sandwich. But over time this can wear on you and eventually you will snap, choosing the burger with extra large fries and a coke.

So, eat at home or pack your lunch as often as you can!
7. Avoid sugary drinks

Whether it’s your doctor, dentist, or personal trainer telling you to choose sugar free drinks, they all have a point. Their main goal may be to save your teeth from decaying, your body from developing diabetes or your waistline from expanding, but whatever the reason is, staying away from sugar in your drinks will help you improve your health.

Sugary drinks, whether it’s a slushie, pop, or that margarita at happy hour, they will add hundreds – possibly even thousands, of empty calories…I don’t know about you, but I like to save my calories for things that will actually nourish my body.
8. Allow yourself to splurge, but be accountable for them

The best way to satisfy your cravings and your body composition is to allow yourself cheats from time to time, after all, life is all about balance. But I don’t want you to think that I mean it’s okay to go out for a full cheat day and stuff your face with as much food as you possibly can just because you have eaten well the whole week prior. Furthermore, I also don’t think that you should be the crazy person who brings the low- fat kale, spinach, green – something or other to your next get together. You need to find the balance between the two, try to follow your good eating habits most days and allow yourself to indulge in your favourite foods from time to time – I like the 80/20- rule!
9. Love your body now and always

Our bodies change every single day. They are amazing, and allow us to do so many things, and the best part is – we are all slightly different. If you are only following a certain program because you hate your body and want to change it, then you will never be truly happy because as soon as you reach one goal you will try to change something else. Plus, you will feel extra guilty by enjoying holiday meals or treats, which is unhealthy on a whole different level.

Your self-worth and happiness does not depend on the size of your jeans, it depends on your outlook on life and the size of your heart.

Posted in fitness, Healthy Lifestyle Advice

Exercise isn’t enough – Why it’s important to get off your butt!

“Sitting is the new smoking”Have you heard that yet?

Well tonnes of studies have been done recently on the health implications of sitting for prolonged periods of time. One particular study in “Medicine and Science in Sports and Exercise” found that men who spent more than 23 hours a week sitting in their cars and watching TV had a 64% greater chance of dying from heart disease, than those who sat for 11 hours or less a week.
One of the scariest parts for me, especially as a fitness professional, is that the risks were relatively unrelated to how much the subjects exercised outside of their sitting time. This means that even exercising for an hour a day, a couple days a week still isn’t enough to totally ward off disease (don’t get me wrong, I could go on about TONNES of studies as to how exercise helps to decrease the risk of disease and other things, I’m saying it doesn’t completely eliminate the risk) so we need to make more opportunities to move throughout our day!
* FYI, 23 hours a week is only 3.28 hours a day, for some people that could be their whole commute, or a partial Netflix binge, because let’s be real, who stops at 3 hours of Netflix.
That’s insane right, you’re sitting there thinking “yeah, ok Roni, who doesn’t sit for more than 3 hours a day?” And I know that sounds super intense, but there are ways to decrease your risk, which don’t take that much effort on your part!
One study looked at the effects of simply standing at your workplace, instead of sitting at a desk. The main takeaway from this study is that the volunteers were able to raise their heart rate about 10bpm, which equaled up to burning about 50 calories more per hour than sitting. Those extra calories burned from simply standing rather than sitting adds up to about 30,000 more calories burned in a year, which is around 8 pounds of fat!

This doesn’t mean you have to stand all day at work, as little as 3-4 hours (about half your work day) can have a great influence on your health.
Another simple way to do this, if you do not have the environment at work that you can stand while you work, is to just stand up every 30 minutes and take a little walk or stretch. Instead of emailing a co-worker go walk to their office, go to the far restroom, or just stand up and stretch. Anything you can do to get out of your chair will help!
Not only is this a great way to decrease your risk of disease, but it also has other benefits. Sitting less can also help with weight loss by increasing your Non-exercise activity thermogenesis (how much calories your body burns in a day) and will most likely reduce any back pain by reducing the pressure on your spine when you sit all day!
In summary, I’m not taking away anything from exercising (obviously), I’m just reminding you that 3-5 hours a week of planned exercise is not enough!
A body in motion, stays in motion!
And I don know about you but I want to stay in motion for as long as I live!

Posted in fitness, Healthy Lifestyle Advice, Nutrition/ Diet

How are your resolutions going?

Happy Monday, Happy February, Happy time to check if you’re still on track!
Okay, today is the start of February, about the time most people give up on their New Years resolutions. So this is your chance to make sure you’re on track, or get refocused! You are not most people, you are going to change your life this year!

So I have a task for you!

Sit down sometime today & look back to what your goals were at the start of the new year. Now be honest, are you doing everything you can to make those goals happen… Are you still doing anything to make them happen?

If yes, then great! Keep up the hard work 🙂 I’m very proud of you!

If not, that’s ok, heck that’s what I’m here for!

Even if you haven’t fallen off track here is something you can to do make sure you’re moving closer to your goals and re-motivate you!

Here’s what I want you to do:

1. Sit down, look at those goals and see which ones are really important to you.

2. Write down your new/ improved goals at the top of a piece of paper. Decide which one or two you want to focus on this month and make it your “main goal” for February.

3. Underneath your main goal(s) write down at least 3 “action goals” for this week that will help you get closer to your main goals.

4. Then write down 4-5 “action goals” for the whole month to keep you focused.

5. Keep this piece of paper somewhere you will see it everyday; stick it to your mirror, hang it right by your door, anywhere you will look at it more than once a day. This will not only remind you to do those action goals, but seeing it multiple times a day will help it sink into your subconscious.

(Don’t skip 5 it is extremely important)

6. Then every week write down 3 more action goals to keep you continuously getting closer! These weekly action goals can be very similar or the same, if that’s what you need to reach your goals.

If you’re a little confused as to what I mean I’ll give you some help.

Here are mine:

Main goal: make sure I am prepared and don’t look out of place in my fitness competition.

This weeks action goals:

1. Practice posing >3 times

2. Give my all in each workout (yes, even cardio)

3. Hit my macros within 5-10 grams

4. Start my day with positive affirmations

Monthly action goals:

1. Buy my shoes

2. Practice walking in those shoes

3. Send posing routine to coach to get feedback

4. Continue killing my workouts

5. Hit my macros

6. Stay positive & visualize myself on stage

Your main goals don’t have to be fitness focused! You can use these for any tip of goal you have, and I recommend that you break all of your goals down into mini and action goals to help you achieve your goals in all areas of your life.

There are still 11 months left in 2016, so let’s make the most of it and cross those resolutions off your list!

Posted in fitness, Healthy Lifestyle Advice

More is Not Always Better

Exercise is one of the best things you can do in your day to help you feel and look your best… I’m a personal trainer, I make people sweat for a living, so of course I believe this. But I also believe that, just like anything in life, you shouldn’t go overboard.
When you exercise, your body releases endorphins which give you a natural high. Plus the more you exercise, the better you get, the more confident you get and the more you learn to enjoy it.
But then you start noticing great results in your body composition, you live for going to the gym for a good sweat session, all you can think about is your next workout, and suddenly, you’re addicted to exercise.
Don’t laugh.

If you aren’t currently a very active person you might think that I’m crazy, but I would never lie to you (ask my Mom, I literally can’t and never have been able to lie), but people do get addicted to exercise and it can actually be very harmful.
Whenever you start an exercise routine you usually start slow, maybe 2-3 days a week, for about 20 minutes, at an intensity that barely makes you sweat. And you do start to see results, yay! But then you stop seeing results, and get bored with your workouts, so you add in some more exercises and are in the gym for 40 minutes, 60 minutes, and what do you know you start seeing results again! So know you’ve realized, hey the longer my workouts are the better my body feels and the more weight I lose… This leads you to coming to the gym 7 days a week for an hour and a half, leaving barely able to move, but feeling accomplished, because you’re getting close and closer to your goal!
But, as you’ve all heard before, MORE IS NOT ALWAYS BETTER.
What happens at this point is your body is unable to recover from your workouts and you’re going back before you have had enough rest so your body just keeps breaking down and breaking down, never having time to repair.

This will lead to a feeling of being over-tired, mentally and physically drained, being sick more often and frustration because you are no longer seeing changes in your body composition or performance.
Now you’re thinking you need to add in even more exercise to keep seeing results!
WRONG!
This pattern will only end in one of three ways:

1. You hurt yourself because you are exercising too much and your body no longer has the energy for it, or you are just mentally not focused, or you are too tired to keep proper form and cause an injury that way.

2. You end up hating exercise again, totally lose your focus and go back to a sedentary lifestyle in which you are yet again unhappy and get further away from your goals.

3. You have read my blog (or have done research elsewhere) and now know that more is not always better when it comes to exercise and you can make changes to your routine so you can start seeing results again and go back to feeling amazing and seeing results from exercise!
So what do you do when you realize you have been over-exercising?
– TAKE A REST DAY!!

Not only should you take a rest day, but you should enjoy it. Maybe you decide to treat yourself to a massage, or sleep in and have a lazy Sunday morning, or go for a nice walk and enjoy nature.
– Change up your program

Start focusing on quantity of your workouts, not quality.

Chances are, if you are in the gym for over an hour and a half you are not working at a very high intensity. And if your intensity isn’t very high then you aren’t really challenging your body, which is one of the causes of not seeing physical changes in the way your body performs and looks.

So focus more on doing a fewer amount of more functional exercises in which you give it your all, than doing every single exercise you can think of with less intensity.
– Remember why you are doing it in the first place

Don’t focus so much on just losing weight and looking “toned” or “jacked”

Remind yourself of the feeling you get when you hit a new personal record in the gym, or the feeling of having more energy running up the stairs, or the feeling of waking up without back pain.
Main takeaways:

listen to your body

work hard in the gym, but refuel and rest well outside of the gym

Posted in fitness, Healthy Lifestyle Advice, Nutrition/ Diet

Successful New Years Resolutions

I am the type of person who believes that you can change your life any day any time.I don’t believe in waiting for a certain date to start transforming your life, mainly because that just leads to more and more procrastination.
With that in mind, I know that the New Year brings about a lot of talk of change. So I want to help you (the best I can through the internet) actually reach your goals and make a difference.
How you ask? Aside from following you around and making your decisions for you I believe there are three things that will make your New Years Resolution successful.
A plan, confidence in yourself and your plan, and hard work.
1. First of all, you need a SMART goal

Goals are useless if they are not well thought out, in order to do that try to make them….

Specific – A certain number, either inches lost, muscle mass gained, lift X amount in a certain lift, etc.

Measurable – lose x amount of inches from your waist circumference of 40inches…

Achievable /Realistic – This is where you have to think about what is smart, healthy, and actually attainable.

– losing 1 – 2 pounds a week is healthy

– losing 30 pounds in a month is not healthy

Timely – You must set a time period, when you want to reach said goal

Ex: I want to lose 15 pounds in the first 3 months of the New Year from my current weight of 180 pounds
2. Then you develop a game plan

You cannot expect to achieve a certain goal if you do not plan for success.

Everyone’s plan may be a little different, even if goals seem similar, but you need to find what works for you.

Think of your plan as the instructions that come with your new Ikea furniture set. You may get to the end result eventually, but if you have a step by step guide, it is much more efficient and likely what you will get the end result you are looking for.
Here are some example plans:

– Going to the gym 4 times a week

– Buying more fruits and vegetables

– Buying a reusable water bottle

– Hiring a personal trainer

– Buying new gym clothes
3. Then you put in the work

Change is hard.

If it wasn’t hard then nobody would ever have to set goals or resolutions because they wouldn’t have to work hard to make a change.

So once you’ve set a few goals (only 2-3 SMART goals so that you can really focus on them, then once you reach them make new ones), made a plan, you then have to follow that plan and keep following it and stay committed.
I trust that if you use these three tips you will without a doubt have a very successful new year.
Remember your goals don’t work unless you do!

Happy New Year 🙂

Posted in fitness, Healthy Lifestyle Advice, My Fitness Story

Be inspired, not intimidated

People who don’t know my story and where I’ve come from always judge me. They think my life is so easy and that one day I just woke up looking like I do.
But I want you to know that that is not the case.

I have educated, motivated and pushed myself to get to where I am today.
The point is, I want you to know that I understand it can be hard. I know how it can be hard to start a workout routine and keep with it. I know how hard it can be to make healthier choices and not give in to my sweet tooth every time. I know how hard it can be to put in the work and not see immediate results and get a little discouraged.
BUT, I want you to trust me, and believe that your hard work will pay off.

It just takes time.

It doesn’t take being perfect 100% of the time.

I’m a firm believer in the 80/20 rule.

Aim to eat well, exercise and make smarter choices 80% of the time, but allow yourself to splurge, eat your favorite treats, or be lazy 20% of the time. This will allow you to stay motivated, there’s no need to beat yourself up if you skip one workout, or have a cookie. By giving yourself this freedom you can get rid of the guilt for having bad days.

I guarantee you that everyone you idolize has bad days and makes mistakes, but they don’t show you that. Most people only show their highlight real on social media. They don’t tend to show you their bad days, the days they feel a little bloated, they days they are unmotivated, or the days they broke out with a few pimples.

If real life was like social media then everyone would seem perfect because we could edit our images and only show our victories.

My goal is to show people that just because you don’t have the body you want now, that doesn’t mean you will never have it. I want to inspire people that with some knowledge and hard work, you can change your body, your heath, and your life.

Don’t allow fit and strong people in the gym to intimidate you, use them as your inspiration to work hard keep moving towards your goals.