Just Getting Started? 7 DOs and DONTs for your first month of training.

As I approach my 5th year working in the fitness industry, I’ve been recently thinking of all the different types of clients I’ve met with and trained over the years. All different in their own way, whether it was personalities, body types or goals. Each individual had one thing in common though- they were ready (and motivated) to make a change, and they all had the exact same question.

“Will I see results in the first month?”

That question is so hard yet so simple to answer.

I like to be 100% percent honest with my clients, so I’ll always respond with –

“That is completely up to, if you put in the work and work hard, take this serious and be consistent, you’ll see results sooner than later.”

Your first month will be the most exciting and the most motivating. But also probably the most wavering.

There’s a lot of different things that will happen and you’ll feel during your first month of your new lifestyle. Below are the most common that I’ve seen, and the best ways to deal with them.

-You’ll be very motivated at first

Do: Get excited about this new journey and start to incorporate exercise into your weekly schedule. Find solid times that work a few days a week and write them in a planner.

Don’t: Rely solely on this new found motivation to get to the gym. There’s going to be days when you are not motivated at all- those are the days you need your workout the most.

-You’ll want to change your eating habits

Do: Start with one small change a week and stick to it!

Don’t: Try to change your diet completely all at once or cut everything you perceive as “bad” from your diet. It just won’t work.

-You’ll want to track your progress

Do: Take measurements, progress photos and weigh your self- ONCE a month. If you really want to, weigh yourself only once a week, if you think it will keep you accountable

Don’t: Weigh yourself everyday, even once a week may be too much. If you get frustrated because you’re not progressing at the rate you want to, you’re more likely to stop exercising and eating healthy.

-Life is going to get in the way, and your gym time might conflict with other obligations

Do: Immediately find a time to reschedule for a different time, or day. You might have to wake up a little earlier or go to bed a little later.

Don’t: Make excuses. Missing a day here and there is fine but once you get in the habit of putting off that YOU time, it’s going to be hard to get back to it. Consistently is the only thing that’s going to help you reach your goals.

-You may consider hiring a personal trainer

Do: Your homework. Find a reputable trainer. Look for quality, not the best price. Be sure to ask tons of questions and be honest with your prospective trainer. If you think they are a good match for you, make sure you trust them completely and listen to everything they tell you to do.

Don’t: Use money as an excuse. Your body and health is the best investment you can make. Good trainers can change your life. It’s definitely worth every penny. Even if they are there to just help you get started.

-You probably won’t see crazy results in the first month.

Do: Focus on how you feel.

A lot of my clients come to me with goals of losing 30+ lbs. They most definitely do not hit that goal in the first month, but they’re always pleased with how much better they’re feeling and moving.

Don’t: focus on “THE GOAL” too much. Discounting all the progress you’ve made will just keep you disappointed and nothing will seem good enough.

-There might be a time you just want to give up

Do: Keep going- whatever you do, do not give up for any reason. Whatever excuse you might have, whatever the reason may be, you can ALWAYS work around it. Hiring a trainer works wonders as well *wink

Don’t: quit


All you need is 1 kettlebell and 20 minutes.

In honor of Labor Day,  I wanted to post a quick 20 minute workout that will get your heart pumping and sweat pouring. 
Holidays and even weekends are the times we want to be able to spend time with our family. Even an hour workout seems like too much when you just want to unplug for a little. “AMRAP” workouts (as many rounds as possible) are great for anyone short on time that still wants to feel accomplished after a work out. 
In this AMRAP workout I’ve created all you need is 1 kettlebell and 20 minutes. Peform each exercise back to back without taking a break. After you’ve finished each one, take a quick rest and start the circuit all over. The goal is to get as many rounds in as you can in 20 minutes! 


Why Tracking Your Food is Important

 A lot of people think food logs are too tedious or too much work, but it’s actually a great tool to use. 
 It will make you more aware of what you’re eating and can really help you reach any type of health or fitness goals you have. It’s not just for body builders or athletes. If you eat food, you will benefit from tracking it every once in a while!

 If you’ve never tracked your food, or haven’t done it in a while, continue reading this post to see how it can take your nutrition to the next level! 
You may be eating too many calories or not enough calories. 
  Too many calories lead to more body fat. If you’re not keeping track and not eating the right foods, you may be eating more than you think.
 On the flip side when you’re trying to “diet” you might not be eating enough calories which can lead to loss of energy, loss of lean muscle tissue, and loss of strength. 
 The average female should not be eating less than 1200 calories and the average male should be shooting for at least 2000 calories.

You don’t realize you’re not eating enough of a certain macronutrient, or eating too much of one. 
 The biggest issue we see as health and fitness professionals is that our clients aren’t eating enough protein, and they’re overeating carbohydrates and fats. 
By tracking what you eat during the day you’ll see how much of eat macronutrient (protein, carbohydrates, fat) you’re consuming. Whatever your goal is, protein plays a very important role in your diet. 

The average female should eat at least 100g a day and the average male should be getting close to 200g a day. Those numbers will change depending on your goal, but it’s a good place to start. 
Some “health food” is marketed to trick you. 
 Again, when your “dieting” or trying to eat better, these “health foods” in stores are bound to catch your eye. The food industry really goes out of their way to market to people trying to eat healthy and really tries to trick people into buying these products. Using words like protein, low fat or low carb. If you’re someone who gravitates towards these products, then tracking could really open your eyes. You’d be shocked to see how much sugar, lack of protein, and other things are these products that really add up during the day. 

How to track. 
 There’s a few great apps for your smart phone to help track everything. You can even go to the website on a computer and track that way. 

The only thing you have to do is download the app and start adding your food in. The apps make it easy to use and 90% of any food from a grocery store (or lots of restaurants) are already in the system.

You just search what you’re eating, change the quantity and add it your diary for that day! At the end of the day once you’ve added all your meals it will add everything for you and tell you how many calories you’ve consumed and exactly how much protein, carbs and fat you’ve eaten!! They even have a scanning feature so if your food has a barcode you can just scan it right in! 

*myfitnesspal and lose it are great apps to check out! 
 You don’t have to track every single thing you eat, or even have to track everyday to lose body fat or gain muscle. If you have goals you’ve been struggling to meet I’m encouraging to now to just take ONE day and log everything. Find one thing you need to work on and master it. You’ll be feeling much better and getting closer to those goals each day! 


How To Stay Motivated While Trying To Lose Weight. 

Everyone at some point in their weight loss journey has gotten frustrated with their progress. Whether it’s taking too long to reach your goals or you’ve hit a plateau, it’s important to keep moving forward and not throw in the towel. Here are some tips to keep you motivated throughout this whole process. 

-Find a plan and TRUST in it

Whether you sit down and do your research or hire a professional to write up a plan for you, have faith that this is the plan for you. Even if you aren’t reaching your goals as soon as you’d like just stick with it CONSISTENTLY for at least 6 weeks. 
-Do not weigh yourself every day or even every week. Better yet…don’t weigh yourself at all. 

-Acknowledge other victories that have nothing to do with your weight or the way your body looks.

-Use pictures, measurements or the way your clothes fit to track progress. 

Again, NOT the scale!! Wait at least 4-6 weeks to re measure and take new pictures. Remember no matter how small, progress is still progress.

-Keep a journal focusing on how you feel heath wise, rather than what your weight is and what you ate for the day.

e.g. I woke up this morning feeling great and had so much energy, that I was able to get some cleaning done instead of laying around. Or- I had the best nights sleep last night that I’ve had in a long time. 

Most importantly, always remind yourself that is a lifelong journey and great things take time. As long as you are committed to the lifestyle you will see progress no matter what. Do not give up on your goals because they’re taking longer than you thought. 


Creamy Roasted Caulifower Soup with Bacon! (Gluten free, grain free, dairy free)

Since fall is coming, it’s time for some warm comforting soups and this one really hit the spot! Anyone can enjoy it and definitely won’t miss the dairy that usually comes with creamy soups! 

2 celery stalks

1 small yellow onion 

1 1/2 tbs olive oil 

3 cloves garlic 

1 small head cauliflower 

48 ounces of vegetable broth 

I can full fat coconut milk 

5 strips bacon 

Spices: salt, pepper, garlic power, parsley or dill (for garnish). 
Pre heat oven to 400. 

Chop half of the head of cauliflower into small pieces. Toss them into a bowl with 1 tbs of the olive oil, salt, pepper and garlic powder. Add to baking sheet and pop them in the oven for 25 min.

While the cauliflower is roasting, chop up the celery, onion, garlic and rest of the cauliflower. Add 1/2 tbs of olive oil, celery, onion and garlic into a large pot and cook until soft. 
Next, add the chopped cauliflower and veggie broth to the pot and bring to a boil. 
Reduce to simmer until cauliflower becomes soft. 

While the soup is simmering, chop the bacon and cook until crispy. Drain and set aside. 
Once cauliflower is soft pour entire pot into a blender and blend until smooth. 
Pour back into pot. Add roasted cauliflower, most of the bacon and coconut milk and stir. Reheat on medium low heat & serve. 

Garnish with spice of choice and some bacon bits.
*Makes approx 2 quarts. 


A Few Tips On Making Healthy Eating stress free. 

Don’t try to change how you eat completely in one day.
  – That probably won’t work- and you’ll be miserable. Finding what foods work best for getting closer to your goals may take some time! Just stick with it. 

Focus on adding better foods into your diet rather than cutting out “bad” foods.      

– Don’t worry about cutting anything out in the beginning it will only stress you out. Instead, try to add more nutrient rich foods on to your plate during all meals. 

Find enjoyable recipes that make you want to eat more veggies. 

– Mashed cauliflower, zucchini tots, and any roasted veggies are a few of my favorites. 

Slowly work on cutting back on processed foods and junk.   

– It doesn’t have to be an all or nothing process. Small steps over time will set you up for lifelong success. 

Keep a food journal.

– Not for just what you eat but how you feel mentally and physically after you eat it.

– Skim through it when planing your next meals or when you feel like binging on junk. If eating certain foods consistently make you feel bloated and uncomfortable you might change your mind about eating them. 


5 Questions To Ask Yourself Before Starting a New Diet 


5 questions to ask yourself before starting a new diet.

   Everyone at some point in their lives has been tempted to try a 3 day diet or completely cut out carbs for a few weeks to get rapid results. I just want to say that I don’t condone most of the fad diets or the “quick fixes” because as fast as the results come, they will be gone. It only took you 3 days to lose the weight? It’ll only take 3 to put it all back on! There’s tons of different “diets” out there to follow today. Some of them aren’t all that bad. If you feel like you want to try one for some accountability then you should ask yourself some questions before you commit to it. Because there’s nothing worse than going to the grocery store on Sunday, spending hundreds of dollars for new food, then by Tuesday you’re eating frozen pizza and cupcakes while all the veggies rot in your fridge. 
1. Is this a quick fix or a lifestyle I can stick with for the rest of my life? 

This might start out as a diet but the good ones are maintainable and allow you to live your life while still meeting your goals. 

*tip just take the word diet out of it completely and use lifestyle (low carb lifestyle, clean eating lifestyle, paleo lifestyle)
2. Are the approved foods foods I already know I like and enjoy eating? 

Everyone knows we need to eat veggies but not everyone truly enjoys eating them. If you’re trying to go vegetarian I really wouldn’t recommend it if you HATE vegetables. 
3. Will I have support from my family? 

This is a very important one. If you truly want to change the way you eat and you have a family then they’re going to have to support you and understand it’s important to you. They’re going to have to make changes along with you so you’re not making 4 different meals just to make everyone happy. They’re also going to have to be willing to eliminate some of the more unhealthy foods in the house.
4. Will my schedule allow this?
 You can almost fit anything into your schedule but are you going to use the excuse “I don’t have time” later down the road? You’ll probably be required to do a lot  

of meal prepping and cooking real meals. If you’re someone who just microwaves things then this is going to be a big change. 
5. Will I enjoy doing this?

Hopefully you answer yes! It’s going to be a big change and it should be exciting! If you’re dreading starting this process that’s going to make you miserable, just dont! Don’t waste your time or money! 
Answer the questions honestly and decide if this is something you want to try. If the diet seems too extreme then stay away! Hopefully it can turn into a healthy lifestyle that keeps you looking and feeling great for a long time!!