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5 Ways to Keep Your Motivation Levels Up

goals mindset Jan 30, 2019

While it’s always exciting and fun to work towards goals, sometimes it can be difficult to keep your motivation levels up where they need to be. Whether obstacles creep up or your will to keep going dwindles, here are five tips to keeping your motivation up:

  1. Get enough sleep
    Ever notice how your willpower and patience is drastically reduced after a horrible night’s sleep? Be sure to go to bed and wake up at the same time each day. Shoot for 7-8 hours of solid sleep. This makes a HUGE difference when it comes to your motivation. It helps you stay focused and in control.

  2. Have a goal
    Do you know what you want to accomplish? Have a goal, write it down and then break that goal down into smaller steps that you can work towards each day. Celebrate each little win and track your progress. This is a huge motivator! For example, if you want to lose 50 lbs in a year, how much do you want to lose in 6 months, 1 month, 1 week?

  3. Find other sources of motivation
    We are so lucky to have...
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4 Tips to Overcoming Intimidation at the Gym

goals mindset workouts Jan 28, 2019

4 Tips to Overcoming Intimidation at the Gym 

Going to the gym can be incredibly intimidating, especially if you’re unsure where to start. But getting into a regular gym regime is a key component to a healthy lifestyle. So how do you overcome your unfounded fear? Here are 5 tips to conquer your gym-phobia:

  1. Take a tour.
    Half the battle is not knowing where anything is located. Get a thorough tour to look at all the equipment, class offerings, locker room and any other areas that you think you’ll be using. This could be the pool, steam room, sauna, spin class area, yoga room, etc.

  2. Sign up with a friend or get a few training sessions.
    Isn’t everything easier to do with a buddy? If you can’t get a friend or significant other to join with you, sign up for some onsite training. After one or two sessions, you’ll get comfortable with the layout of the gym and get into a routine.

  3. Find the right time for you.
    You may be intimidated when you first walk in. I...
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4 Easy Ways to Reach Your 2019 Fitness Goals

diet tips goals mindset Jan 26, 2019

Remember that ‘new year, new me’ determination you felt on January first? If you are finding that your resolve isn’t quite as resilient mid-month, you aren’t alone. In fact, according to U.S. News & World Report, a whopping 80 percent of New Year’s resolutions fail by February. Here are four strategies to help you resist the urge to quit and stick to your get-fit goals.

Plan Ahead

If you fail to plan, you plan to fail. Start each week ready with the right resources to set you up for success – this includes your food, exercise, and sleep intentions. Apps like MyFitnessPal are great for tracking your meals and movement. I talk about how My Fitness Pal can help you stick to your resolutions here. Schedule alerts/reminders for yourself to get your water or steps in and block the time on your calendar for exercise and bedtime, just as you would for a doctor’s appointment or work meeting. You will be more apt to stick to a regular...

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What Does it Mean to Be Healthy?

diet tips goals misc Jan 04, 2019

Check out this guest post from Cristina Panagopoulus. If you’re in the Chicago area and want an in-person trainer, be sure to look up Cristina.

What does it mean to be healthy? 

Being healthy is a broad term. There is no "one" way to be healthy BUT there is a way for you to be healthier. I always tell clients that making smaller steps in the right direction can do wonders. For example, if you eat out every day for lunch try bringing your lunch instead. Or perhaps you don't care for vegetables. Start incorporating them week by week. Try something new at the grocery store you don't normally eat. Being healthy, for the most part, is making small steps to living a long life. Make your food instead of buying it pre-made. Eat out once a week. Exercise 4-5 times a week. Eat more vegetables and less processed foods. Taking the steps to change your lifestyle will keep you living a healthy life.

How can people stick to their New Year’s...

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My Top 3 Tips to Get into Competition-Ready Shape

cardio diet tips goals Jan 03, 2019

My Top 3 Tips to Get into Competition-Ready Shape

One of my New Year’s resolutions is to compete in another bodybuilding competition this summer and my ultimate goal is to get my pro card in one of tougher natural federations called the OCB (Organization of Competition Bodies). The OCB only allows competitions who attain their physique without the use of drugs or diuretics. This it what makes this competing with this federation more difficult and more rewarding

I work full-time, manage a family and still find the time/effort to prep for figure competitions. It’s not always easy, but anything worth achieving usually isn’t easy. It’s doable even with a crazy lifestyle.

Tip #1 - Make your goal a top priority and have a deadline.

When I plan to compete, I need to select a federation, date, and location. Normally I try to pick shows that are close to home so there is minimal disruption for my family. That said, I also try to be realistic about how much weight I...

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