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The PERFECT Diet to Lose Weight!

I want to give a gift to you… one that you have been asking me for…

The PERFECT diet to lose weight!

You have been home for over a month. You have had to work from home, while homeschooling your kids, and making sure that your zoom meeting does not interfere with your kid’s classes… 

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Photo by Polina Zimmerman on Pexels.com

Let me say if you are reading this in the future and you are not sure why all of this would be happening… We are currently dealing with the COVID-19 pandemic of 2020. A time where we asked to shelter in place and EVERYTHING (well mostly everything) was closed. We wore masks to the grocery store and could not visit loved ones or friends, and if we were in public we had to remain 6 feet from any other individual – it was a crazy time…

Now where was I – oh yes… being cooped up in your house with endless apocalyptic snacks and beverages has left you with the dreaded weight gain that comes from eating said endless snacks and possibly having more screen time than you normally would. I am sure you, like many of us, watched everything Netflix, Hulu, and even TickTok had to offer – and chances are you may have gained a few (or more) unwanted pounds during this whole isolation adventure. Adventure? Yes – let’s call it an adventure, and one that we would like to not repeat.

Well have I got a treat for you friend! 

I am going to give you exactly what you need to do to lose the COVID-10,15, 20, (fill in the blank). And if you are reading this in the future, then you can follow this exact diet to lose weight – because… well… it is PERFECT!

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Really quickly – if you don’t know who I am – My name is Megan, but you can call me Meggs. I was on a journey just like you at one time to find the perfect way to lose weight. I had gotten married and happy and gained more than the “freshman 15” that people who didn’t drop out of community college say to have gained in their first year… I did not have a resource like this to help me get through all of the mess of fad diets and diet cleanses! NOPE! School of hard knocks learner here – but let’s get you back to why you are here!

This is the PERFECT diet to lose weight…

 

 

Are you ready? 

 

 

Calorie Deficit.

Before you start to roll your eyes at me, huff/puff, and click on to social media… Let me give you a little more information.

In order to lose fat you need to be in a calorie deficit. You need to be mindful of the food you are consuming and you need to make sure that you are drinking water.

Let’s dig a little deeper shall we?

Not everyone wants to count calories, and I understand that. However, if you do not at least try for a little while, you may not be aware of how much you are actually consuming. Even salads can be high in calories with all of the added toppings and dressing. 

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Photo by Andrea Piacquadio on Pexels.com

If you are still crossing your arms, shaking your head and saying “Nope, I refuse to do that, it takes too much time out of my day to track everything I eat,” then I ask you to write down your goals or at least think about how you came to this article in the first place. 

For those who are ready to actually start tracking – I recommend the app “Mikes Macros” You can find it in the app store and download it. It will help you obtain your macros and get you an idea of what your calories should be for weight loss. 

Note that no this is not a perfect science – it is just a tool to use to help you lose some of the weight that you have been looking to shed off of your body. Even if you are just hanging out in the backyard in your kids kiddie pool this summer…

Once you have that – you can have the perfect diet – FOR YOU!

You get to choose what to get into those categories of Protein, Carbohydrates, and Fats!

“Meggs, Where do I start though – HELP!” OK – Keep reading…

Protein… This is where carnivores, like myself, lean cuts of meat and poultry are going to be your best bet here. Lean beef, bison, lamb, turkey, chicken and eggs are great options… also – if you are just having a hard time getting your protein in by the end of the day you can add a protein shake in there too… Just be mindful of what is in your shake… (but try to eat your protein)… Vegetarian, Vegan and others – combining beans and rice give you a protein, but I am not well versed because, as I said, I am a carnivore… but if you need me to point you in the direction of a fellow vegetarian, I can – just let me know!

Carbohydrates (called carbs by literally everyone I know) – Fruit, Vegetables, Whole Grains… go nuts on the fruit and veggies. The more variety the better! Whole grains are rice, oats. (The less processed the better)

Fats – (to be honest you will meet this and probably will not need help in this department) avocado, olive oil, nut butters (as the middle school kid in me chuckles – I’m not always that mature ok!)

Need an actual list? Email me… I will get you a pick list that you can choose foods from if you need more help.

Water – for the love of the gorgeous sun that we don’t get to play in right now… put down the diet soda and go drink some water. Sure, water is not fun unless you are floating, diving or sliding into it – but it is necessary for your health. So adult up, and drink a glass… go ahead… I’ll wait. 

There you have it – the PERFECT DIET to Lose Weight!

You are not in this thing alone. It gets confusing and overwhelming and tiring and just downright boring sometimes… but I can tell you, I never get bored with food. I even eat out several times a week – but I make it work with my macros! 

“If you need me, call me – Wherever you are – no matter how far… Cause’ baby there ain’t no mou…” Oh – sorry… just fill out below!

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My Mom Stomach – Kangaroo Pouch – aka Sagging Skin after Kids

My daughter is currently three years old and in October she will be four.

FOUR YEARS OLD!

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My body is STILL not what it was before I had her – and that is OK!

However, it is something that I want to focus on for no one but myself, and this is exactly how I am going to do it:

Nutrition and Exercise

Now before I get a million e-mails from fellow moms who are also network marketers with the latest product that will help “tighten and firm” my mid-section or “detox” my insides in a week to get me the aesthetic results I am after – hear me out… DON’T.

Just… PLEASE DON’T!

There is a very specific reason I am going through this journey the way that I am…

That reason is this:

I want every mom to know that

  1. A) It takes time to get your body back in shape.
  2. B) It is unreasonable to put pressure on yourself to get back your body in a certain time frame. (Thank you social media for your constant pressure on moms to get their bodies back)
  3. C) That nutrition is the number one key ingredient in the fat loss/weight loss equation.
  4. D) That you do not have to spend hours in the gym to reach the desired effect.

 

A little back story before I dive in to my steps…

It took my husband and I 10 years to conceive and carry to term a viable pregnancy. I suffered 2 losses during that ten years and had thought that it was just not going to happen. God had other plans and shocked us when I did become pregnant – and it stuck… so I ENJOYED my pregnancy.

The day I found out I was pregnant I weighted about 122 pounds. I am 5’ tall (not to be confused with my IG post that stated I was 5’5” – wishful thinking), and I was pretty muscular. We realized I was pregnant because I was in the gym (this was also before I had my own personal gym) 5 days a week for one hour and I was doing primarily heavy lifting… but my weight was not moving. My nutrition, up to that moment was on point… so I had assumed I had hit another plateau. My energy was tanking however… I was tired and hungry all the time – and my husband called it. He knew I was pregnant before I did… and when I told him – his words were “I KNEW IT!” (funny note is that we had just paid in full for a week vacation in Cancun with our friends, which is the same thing that happened when we booked a trip to Jamaica about 5 years earlier).

Once we knew that the pregnancy was going to stick this time – I started to ENJOY my pregnancy. Paul would go and get me cheese burgers from Sonic, and everyday on my way home from work I would stop and get a small (not mini) heath bar blizzard from Dairy Queen – like I said I ENJOYED every moment. (And I do understand that some do not enjoy pregnancy and this is in no way to rub it in – it is just my experience…).

The day I delivered – I weighted a whopping 185lbs. At 5’ tall… that is a TON of weight, and my daughter did NOT weigh 63lbs.

I also did not have the easiest delivery… several things did not go “as planned” (my birth plan? My exact words to my doctor were, and I quote, “You GRADUATED from med school, and I dropped out of community college. My birth plan is to go to the hospital when you tell me to, and you do whatever it is you need to do to deliver a happy healthy baby that we have waited over ten years to meet) and I wound up needing a walker for about 2 weeks after getting home from the hospital.

All of that being said I started to focus on my recovery and health slowly, and I mean snails pace slow.

I went back to work full time, was taking care of a newborn – and on top of that, when she was 3 months old, I had the ingenious idea to start the course for personal training. I was busy, stressed, and tired. Overwhelmed I would put it…

Months turned into years. I was mindful of my eating most of the time…

Which brings me to where I am now:

Current Stats:

Weight 128.5lbs

Waist (belly button): 34.25”

MOM Belly: 35.75” (largest section on my stomach)

Hips: 38”

R Thigh: 21”

L high: 21.25”

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My focus to tighten my mid-section is going to come from nutrition and from exercise. There is no way one area is going to be able to be spot trained – that is not possible… You must reduce total body fat, and then you can gain muscle. I would be deceiving myself if I thought that ALL of the loose skin will go away, but it will decrease – and that is the overall goal.

My Steps to My #MommyMakeover

Nutrition: Attaining this goal is 80% food (and really if I am being totally honest it is more like 90% food)! That being said – I am not going to deprive myself of things that I love. I will be counting my macros (I use an ap on my phone called “Mikes Macros” to track and log my calories. I have found with my clients that if they deprive and completely cut out al the food that they love that is higher in calories, they will wind up binging on those things later.

My macro goals are as follows (please use a macro calculator such as Mike’s Macros if you are wanting to start your own 3mommymakeover journey as each person is unique and different).

Total Calories: 1,232

Macro Breakdown:

98g Protein

152g Carbohydrates

26g Fat

My total calories may seem low, but I have an office job where I sit most of the day and I need to be in a calorie deficit to lose fat. For someone who is more active the total calories would be higher.

As a general rule, I am usually always over on fat and under on my protein and carbohydrate goals for the day, but overall, still in a calorie deficit.

I personally fast through breakfast. I make myself drink 20 oz of water before I allow myself to have my first cup of coffee ***and usually my only cup of coffee***

I fill my diet (meaning food consumed, and not a specific fad diet) with vegetable carbohydrates that are more filling than the grain/bread type carbohydrates – meaning they are higher in fiber to sustain hunger for longer periods of time. I also do my best to eat lean protein. I am not a fish lover… but I will eat shell fish, so I generally stick to chicken, turkey, lean beef, and bison.

I am also drinking a gallon of water (or as close to it as possible) each day.  A gallon is 128oz. I have a 20oz cup and I keep filling it and have had about 80-100oz by the time I leave work and commute home. Disclaimer *** I also LOVE the taste of Diet Coke… not regular coke, it has to be diet… and CHAMPAGNE…*** I have made a rule that I can have no other drinks (besides my morning coffee) until I have had my gallon of water. These are my rules, not saying anyone has to follow them – but I have found that my cravings for sweets has gone down, and I don’t want the diet coke as much as I used to. I still LOVE champagne – that will not change. I have two bottles in my refrigerator that I feel like I am saving, but for no particular reason.

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Exercise: I am committing to exercise for 30 min a day 6 times a week. Now hear me out – exercising could mean a weight lifting workout, resistance band training, a TRX workout, a cardio session (jog/walk, bike, rower), an afternoon stroll with my family, or a dance party with my little in the living room… for me as long as it is 30 min of intentional movement… that is exercise to me.

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I want to show you my schedule and what works for me, and before I get any “mom shaming” for what my day looks like – my daughter is well taken care of and gets plenty of attention – so don’t come for me.

My Schedule: (Mon thru F)

4:45-5:00 AM – Alarm goes off, watch the news

5.00-5:30AM – Get ready for the day, wake up my daughter and let her say “Mommy, I want to sleep for 5 more min”

5:30-5:45AM – Make lunches, pack up the car

5:45-6:00AM – Get kiddo dressed and dropped off at preschool

6:00 -7:00AM (this can be a little longer sometimes because of #houstontraffic) Commute to work.

7:00AM-4:00PM WORK (desk job, not much movement… except all the steps I am getting from trips to the bathroom – HELLO gallon of water challenge!)

4:00-5:00PM – Commute Home

5:00-5:30PM – At home workout (weight or resistance training, or cardio)

5:45PM – Pick up kiddo from preschool (Dad helps with this too)

6:00PM Dinner – playing, learning with kiddo.

6:30PM-7:00PM (M-Th) – Training clients one on one

7:15PM – Kiddo in jammies, brush teeth, read book, lights out! (unless it is Friday… Friday is “FRIDAY MOVIE DAY – where we watch a movie as a family and bed time gets pushed a little later)

7:45-9:00PM – Clean up kitchen (this is also when I fit a workout in if the commute took longer than expected)

9:00PM – Lights out!

One weekends it is different… a little more relaxed.

Now this is MY schedule, and there is not a one size fits all. There are some days when my internal clock goes off at 3:30 AM and I can get up and do some light cardio in the morning, there are other days when I feel like my eyes are cemented shut when my alarm goes off. I have learned to take each day as it comes… but also to make the most of it!

Conclusion:

This is going to be a slow-go process. The reason it is going to be so slow, it will be sustainable. It is something that will be able to be maintained for the long term and not just a challenge that will be completed in 60-90 days and then go back to eating #allthethings and drinking nothing but diet soda and watching Netflix every free minuet I have to myself. (And that is not to say that there is anything wrong with challenges – I like them too – but this is not aimed to get flat abs in one month by doing a million crunches).

I hope to show moms, like myself, that it is possible to lose the body fat in a sustainable and healthy way that is not linked to supplements and wraps/pills that you “have” to take.

If you want to follow along my journey, see my progress and encourage me as I go – check out my Facebook or Instagram. There is not a time limit on this, as I expressed before – I am not putting the pressure on myself to get results in a certain frame of time.

Also to note – we are possibly looking to expand our family (me possibly conceiving) in 2020 – and if that happens, this will change into a “keep moving and don’t gain 63lbs during pregnancy” type of thing if you get my drift… but only God knows if that will happen – and with this pandemic we have currently, I am not excited about the thought of being pregnant during this – but if it happens, it happens! I have faith that God has a plan in all of this!

If you have the same “mom belly/kangaroo pouch” belly and want some results? Message me and let’s get connected! I am taking coaching clients and would love for you to be one of them!

XOXO Meggs!

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Truth About MY Transformation

Here is the truth about my transformation – piece by piece… and total honesty!

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On the way to the Hospital
This picture was taken while I was on the phone with my mom telling her that we were no our way to the hospital – actually we were on our way to the food court at the mall because I knew I was not going to get anything but ice chips for a while and that was just not going to give me the energy to push… So I had a Cheese Steak and fries… and it was GLORIOUS! I didn’t even feel bad about it, even when I expelled it later right before I was operated on… #noregrets!

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Feeling happy
I was the heaviest I had ever been… but HELLO! I had a little girl in my belly that was growing! Even at two weeks early she was still over 7 lbs! I can tell you that I ENJOYED my pregnancy! I ate what I wanted, when I wanted… which to be honest consisted of Whataburger cheese burgers and small Dairy Queen Heath Bar Blizzards (there was one that had just opened on the way home… it was dangerous). In this picture I believe I was 185… I think – I don’t remember exactly – and to be honest… I still don’t care! I did make fun of myself that I weighed the same as my husband and I am only 5 feet tall…

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3 Months PP
This was January 1 2017. Still swollen – but slowly getting down… I was back to work full time, my mom was able to watch my sweet baby during the day – and I was well on my way to getting back into shape. (Notice I said nothing about my “body back” or anything of that nature… This was the time that I also decided that I was going to start my Personal Training Certification – here is the kicker – I had a 3 month old… maybe not the smartest decision I have made – but there I was – FULL STEAM AHEAD!

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6 Months PP
Here I am feeling a little discouraged. Not feeling like the progress I was making was showing. Self doubt was creeping in. I took a week or two off. Gave myself a mental break from the work out schedule I had created for myself. With being a new mom, working full time, and studying to be a NASM CPT – my time was stretched so thin!

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Lost track of timing
I did not let myself stay in a funk for long. I did get back to it. Reorganized my “life” schedule so that I could make the most of my awake hours and get as much as I could accomplished. The more I was able to accomplish – the more I felt like myself again. Cleaning House, getting a load of laundry done (washed, dried, and folded/hung-up), finishing a chapter in my study, fixing a homemade dinner – all were accomplishments!

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Feeling stonger
I learned to be nice to myself. Life is not about being rigid with a routine. Sure routines help me and routines are nice to have – but I stopped beating myself up. I stopped worrying about if things didn’t get done according to my schedule. If I was not a size I thought I should be by now. I started enjoying the process.

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Fit
This is me now. I am over 2 years past giving birth – and how did I do it?

  • No pills
  • No wraps
  • No teas
  • No “special supplements”
  • No dieting – I literally have eaten what I want… but I regulate my portions
  • No frozen or prepackaged “lean meals”
  • No rigid workouts
  • No counting calories
  • No weighing weekly… I literally MAYBE weighed myself once a month…
  • No gimmicks WHATSOEVER!

Here is the deal – if you want something to stick – you have to make a lifestyle out of it. You have to make a choice to make SOME changes… and not to change it all at once. You have to learn to live life in a healthy way – not a RESTRICTIVE WAY!

I wrote all my own workouts – I ate intuitively (that is more for another post) – I LIVED LIFE! I enjoyed cake, drinks with friends, chips and queso… I learned how to buy groceries and make food that tasted great and was healthy too! I CHANGED MY MINDSET – and it does not happen overnight, it is a slow process… but WHO SAID YOU HAVE TO DO IT ACCORDING TO ANYONE ELSE’S TIME LINE? (Unless your doctor is advising you – that is a different story – always listen to your doctor or get a second opinion etc.)

Bottom line – I learned how to be HAPPY… I found my HAPPY place…

And if you are an EVERYDAY kinda WOMAN like me… I can help you… YOU can FIND your happy too! I WANT you to be HAPPY! I WANT YOU TO BE WHOLE!

Reach out to me and let’s help you get stated RIGHT WHERE YOU ARE NOW! Don’t wait – your time is too precious to spend any more of it unhappy!

XOXO Meggs (PS I am now 123.8 – smaller than I was before I was pregnant…)

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Happy
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Sick and Tired

 

 

Are you TIRED of being SICK AND TIRED?

I am!

Hurricane Harvey hit Houston in the Summer/Fall of 2017. Since that natural disaster, the allergen count in Houston has been on the rise… as it was predicted.

I have suffered quite a bit, and I used to only really get it twice a year… Now I feel like I am battling it all year long! I consulted my cousin (well known ENT Dr. Brad LeBert of ENT & Allergy Clinic) a few weeks ago and he told me that what I described to him sounded like it was a sinus infection. He also told me that I needed to pick up some Flonase and to start using it daily… basically he told me that I am a grown up and to start taking care of myself – yes sir!

But ya’ll… I am so TRIED of being SICK AND TIRED!

I run myself ragged. There are a lot o responsibilities we have as adults – and here is the thing – THAT’S NOT GOING TO CHANGE! So here is the thing… we MUST start taking care of ourselves. Just like my cousin told me to do – basically – START TAKING CARE OF YOURSELF DAILY and not when it becomes a problem…

If you are an avid gym go-er when you are not feeling your best – here are some things I want you to consider:

Fever – Don’t go to the gym and risk infecting other people… don’t be selfish that way – you are not helping ANYONE!

Achy – Did you check for a fever? I often find that even though I may not have a fever, if my temperature is much lower than normal – I find myself feeling achy and under the weather…

Dehydrated – When was the last time you checked your hydration levels? I know it is disgusting – but is your urine thick? (EWW I know – but it is important to check – especially when you are sick) Is it really light yellow? Has it been several hours since you last went? Do you even know the last time you went? Hydration is KEY to helping you flush out what is in your system and to keep you well. Check yourself. If you are not well hydrated – do not risk injuring yourself by going to the gym and passing out…

Coughing – Are you coughing up phlegm? Are you constantly hacking lugies? Do yourself a favor – and everyone around you… STAY AWAY FROM SHARED SPACES.

There are some instances where if you are a tad bit under the weather or feeling not like yourself that going for a good sweat session can help boost your mood and help you feel better – but the times listed above – PLEASE DO NOT!

You’re Welcome!

Meggs

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#TunesTuesday – 11/15/19

This week’s playlist to keep me going and crushing my goals:

I’m a Mess – Bebe Rexha

Cold (feat. Future) – Maroon 5

Stay – Zedd & Alessia Cara

Leave a Message – Gnash

Despacito (feat. Justin Bieber) – Luis Fonsi & Daddy Yankee

<3 Meggs

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Movement Monday – Mobility

Sometimes we set our goals for getting in shape or losing some weight and we are ready to hit the ground running. No hesitation – just ready to get sweating – and that is GREAT!

It is best if we put some mobility work in first as a prep to our workout session.

Mobility work consists of stretching and getting the muscles ready for activation. If you saw my Instagram or Facebook this morning – you saw that I did some yoga stretches before I did anything else this morning! (Check them out if you haven’t and make sure that you follow)

Warming up your muscles with mobility work and stretching helps the muscles get ready for activity. It will help to prevent injury and early fatigue!

Have you ever started working out and after just a few min you feel like you have been lifting the heaviest weights ever or your side starts cramping after 1/4 mile on the treadmill?

Try stopping and putting some work into mobility.

Foam Roll and spend 30 seconds on each muscle. Stretch and hold for 30 seconds. Do some yoga – and hold for 30 seconds (notice a theme?) – and get your muscles warm.

Try the routine below to help get your muscles warm and ready for your next workout:

Foam Roll: Hold in the tender spot for 30 seconds and then roll and inch more and hold again (complete 2-3 times per muscle)

  • Hamstrings
  • Calves
  • Hip-Flexors
  • Thighs
  • IT Band

Stretches/Yoga: These are dynamic – fluid movements – for 30 seconds

  • Cat to Cow Pose
  • Downward Dog to Plank
  • Leg Circles
  • Arm Circles

Balance:

  • One Leg Toe Touches
  • One Leg Stork Pose

These are some great examples of how to get your muscles ready for activity!

<3 Meggs

 

 

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What IS Personal Training ONLINE?

 

Is it a millennial thing? Is it a trendy thing? Is is a new age thing? Is it a social media thing?

Is it a scam?

Personal Training ONLINE- What is it exactly???

Let me give a little bit of a back story before I explain personal training online and what I do for my clients…

It used to be that in December every year we would make resolutions about how to get healthy starting January 1st. Most of the time that included finding a gym, signing up and getting some personal training. Most of the time with your initial consultation you are given a “free” fitness evaluation by one of the gym’s trainers and then are given a “free” week or month of one on one personal training. Now I input the word “free” because they WILL try and sell you on the training packages they offer – but that is their JOB – they are in sales just as much as they are in the business of personal training.

So you get your evaluation – and most trainers do take this seriously – they really DO want to see you get great results! However, there is a HUGE PRESSURE every month to get more and more people signed up for personal training so that they can earn a commission off of the sales – I mean we all know how sales work don’t we?

You start showing up for your training sessions – the person before you is running a little late and into your training session. Then to try and make sure that the next session is on time they start to rush your session – and that short changes your time – which is already valuable – and seems to not be valued as much by your trainer…  And how often have you been asked what you enjoy about fitness, or being active? How many times has your trainer invited you to express what you like or dislike and TAILORED your workouts to what you enjoy? I can’t be the only person who has felt this way?!?! If so – you can stop reading now. (ALSO – this is NOT TO SAY THAT EVERY TRAINER IS THIS WAY – I AM NOT GROUPING EVERYONE INTO THIS – but it has been my experience with several in gym trainers)

One one One and in person is CRUCIAL for someone just starting out I feel – and it is important to be monitored and coached on how to move your body through your lifting or cardio routine to make sure that you avoid injury! However – let’s say that you have been going to the gym for a while – you know what you are doing – and you don’t really want someone over your shoulder watching your every move and saying “just one more rep” – but you also feel a little lost on what to do first or creating a routine for yourself to complete… That is where I can help –

Online personal training programs with Life Stride Fitness Training is perfect for those individuals who just want to go to the gym, have a plan, and execute. You check-in once a week – have someone to fall back on IF you have a question – but don’t have to workout according to someone else’s block of allotted time for you – and have flexible nutrition guidelines to help meet your goals. Your trainer (me) works with your likes and dislikes to make sure that your fitness goals are kept fun and enjoyable to YOU!

I’ll give you an example – Paul enjoys running, lifting, and wants to try something new – INDOOR ROCK CLIMBING! I would tailor his workout to include those things that he likes!

Monday – Rest Day (It is the first day back at work and working out is not really a focus)

Tuesday – Running (if he has a goal of a 5K, 10K, Half or Full Marathon – we schedule his runs accordingly)

Wednesday – Focused Strength Training – Upper Body (if he wants to take up indoor rock climbing – we will need to make sure that his muscles are ready for the challenge)

Thursday – Rest Day (Recovery is CRUCIAL to letting your muscles grow and heal)

Friday – Focused Strength Training – Lower Body (I would want a could of days away from upper body strength training if he is going to be rock climbing so that he does not fatigue easily)

Saturday – Indoor Rock Climbing

Sunday – Rest and Recovery.

This is just an example – I would design a workout for Paul and have him stick to that plan for 4-6 weeks before changing it up. Each day would have specific exercises to complete and he would document his progress for check in.

Another Example –

Cindy is not a fan of cardio. She likes to lift and get stronger – but is not a fan of running or jumping around – however she loves to bike ride with her family.  I would create her workout to look something like this:

Monday – Leisure bike ride with her family to start the week

Tuesday – Rest Day

Wednesday – Total Body Workout – Resistance Bands

Thursday – Rest Day

Friday – Total Body Workout – Weight Training

Saturday – Longer Bike Ride with Family

Sunday – Rest and Recover

Cindy will sill get the benefits of cardio-respiratory training – while doing something she loves and getting to spend some quality time with her family. She will document her progress and check in with me weekly.

If at any time one of my clients finds something un-enjoyable we work together to tweak their plan and get them back to enjoying the process.

Traditional One on One and in person training can cost $65+ per 30 min session. IF you are meeting your personal trainer 3 times a week, you are spending $195+ a week and if you add it up for a month it is over $780!

If you benefiting from it – FANTASTIC!

However – if you are one of those people, like myself, that just got tired of feeling rushed, having to make appointments to workout, having to workout in front of someone, spending the money for something I know I could do on my own, on my own schedule, at my own pace – online personal training may be perfect for you!

And here is the best news – ITS A FRACTION OF THE COST!

Monthly plans start at $150 for a 4 week program and even the 12 week program is half of what you would spend in the gym with a one on one trainer for one month!

If you would like more information – email me (or fill out the contact form) and I would be happy to explain more in detail and help you start reaching your goals. Life Stride Fitness Training was designed to help YOU ENJOY getting healthy and active!

Meggs!

email: lifestridefitnesstraining@gmail.com

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Favorite Things Friday!

FRIDAY

The first one is FOOD – just so everyone is clear… hehehe!

Disclaimer: Bear in mind that some of the links in this post are affiliate links and if you go through them to make a purchase I will earn a commission. Keep in mind that I link these companies and their products because of their quality and not because of the commission I receive from your purchases. The decision is yours, and whether or not you decide to buy something is completely up to you.

I have gotten a lot of questions on the products I use to warm up before I work out and I thought I would give you guys some quick links so you can get them – all AMAZON! These are just a few of my favorites – but there will be more to come I am sure!

  1. Foam Roller – You don’t have to buy a super expensive or a special material foam roller to get the results you are looking for. While expensive other places – this is the one that I personally use and found very affordable.
  2. Speed Rope – Jump Rope is a great way to get your heart rate on the rise even if it is just for a few moments! This jump rope is perfect for putting in your gym bag and is so lite and takes up hardly any room! Just don’t forget that it is there for you to use!
  3. Resistance Bands – You can increase your sweat and calories burned by adding a little resistance to your workouts – but even better – they can help you stretch and get your muscles in balance before your workout even begins! These are a great and affordable tool to add to your workout bag or your home gym!

OK Guys!  That is going to do it for this issue of Favorite Things Friday! I hope all have a blessed and amazing weekend!  If you need me? You know how to reach me by now!

Friendly Mom Trainer – Meggs

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Favorite Things Friday – #1

FRIDAY

Ya’ll its Friday!  And the above is true… it’s my second favorite “F” word! Now before you go and get your mom sassy pants on and chastise me for how this looks… my first favorite “F” word is FREE!

So today – I want to give you my top 5 playlist songs for my work outs!

Wait – Maroon Five

The Middle – Zedd, Maren Morris and Grey

Girls Like You – Maroon 5, Cardi B

Havana – Camila Cabello ft. Young Thug

Solo – Clean Bandit Ft. Demi Lovato

Have a great Friday and let me know what your top faves are this week!

<3 Meggs