7 Favorite Quotes from "You are a Badass"

I'm sure you've all heard of the awesome self-help book, "You are a Badass" by Jen Sincero. But if you haven't, take a look at some of my favorite quotes from it, and see for yourself if you want to unveil your inner badass too. 

"The Universe will match whatever vibration you put out. And you can't fool The Universe."

Positive energy breeds positive energy breeds positive results. This is something that I am just now starting to tap into. So for my fellow pessimists, trust the Universe and really try to think positive. You may be surprised. 

"Take care of yourself as if you're the most awesome person you've ever me."

It can be hard to take care of yourself because it might feel selfish, but try to resist that way of thinking. In the fitness world, for example, a personal trainer won't just help others workout, she'll workout herself too! You have to take care of yourself. 

"Our fantasies are our realities in an excuse-free world."

"I could go on that vacation if I had a better job," "I'd wear that awesome swimsuit if I just lost a few pounds." Excuses excuses excuses. Think about what you really want to do in your life, and make a plan to make it happen. 

"Forgiving isn't about being nice to them, it's about being nice to yourself."

Did you know holding grudges ages you about fifteen years? ...okay that's not backed by science but it should be! Take it from Tami Taylor in Friday Night Lights, "there is no weakness in forgiveness." 

"On the other side of fear is freedom."

Life happens right outside of our comfort zone. 

"Never apologize for who you are. It let's the whole world down."

You were created and put on this Earth for a reason. Through some random combination of stardust or from whatever creator you believe in you are here for a reason

"You are the only one there is and ever will be."

'nuff said. 

Want more from "You are a Badass?" You can get her book at any book store, and also on Amazon! 

Stay Active and Badass!

 

5 Fitstagrammers You Should Follow

Here is a list of my top 5 favorite men and women on Instagram that motivate and inspire. 

1) Katy Hearn

What this young woman has accomplished in her early twenties (...she's younger than me) is nothing short of remarkable. Essentially, she's built herself an empire and motivated millions of women along the way. Her seasonal workout challenges are wildly popular and continue to grow, while her brand and business skyrocket. 

2) Brittany Olsen

She's been my #WCW in the past and for good reason! This Fit Chick doesn't mess around. She's like your best friend that you can always count on to tell it like it is and give it to you straight. Miss Olsen doesn't sugar coat; she just works hard, pushes herself, and helps people by giving them the cold, hard facts about lifting. 

3) Morgan Calhoon

Morgan is awesome (and a fellow Paragon Fitwear Athlete!). She is a cool, down-to-earth chick who has built a huge following by being genuine and a hard worker. 

4) Sadik Hadzovic

I caught this guy on Netflix the other day (The Perfect Physique, check it out!) and was absolutely blown away by his work ethic and the sheer will power and drive it takes to shape a body like that. A renowned physique body builder and competitor, Sadik has made a name for himself at events like the Arnold and the super coveted Mr. Olympia competitions.

5) Briana Therese

Known as @bribaebee Briana has certainly made a name for herself in the Fitstagram world with her booty transformation and overall bright, positive spirit. She's young, a working student and creating workout programs for people in need of an extra push. Talk about having it all! 

Check out all these awesome Fitragrammers! They won't disappoint. 

Stay Active!

Related Posts:

 

#WCW: Sarah Lynn Fitness

#WCW: Brittany Olsen

 

 

 

 

My Struggle With PCOS

I was a late bloomer. Didn't "become a woman" (as they say) until I was seventeen. SEVENTEEN! I thought there was something wrong with me, and it took me almost ten years to finally find a solution. 

I first went to see a gynecologist because I thought I had something called PCOS (Polycystic Ovarian Syndrome). I had a lot of the symptoms: irregular periods, hormonal imbalances, acne, hair under my belly button (lovely, right?). Everything seemed to add up. My doctor, however, shrugged it off.

"Not likely," she said, "PCOS usually affects overweight women." 

End of story! Okay, I didn't have it. So what was wrong?

As I've mentioned in other posts, I've dealt with anxiety for a long time--and it seems to have gotten worse during that "woman time." Same with my acne, I'd get nauseous, my trichotillomania would get worse, I'd get super emotional, etc. etc. These were things I just figured I'd have to stick it out and deal with--every woman has PMS after all. 

It wasn't until last month where my mom suggested I see an endocrinologist--a doctor that specializes in the hormonal system. Seemed promising! I made an appointment, got my blood tested, and yesterday I got my results.

I have a mild form of PCOS. 

What I had thought three years ago was finally validated. 

I became emotional. Not only because I felt angry; angry that I knew I had this and could've been treating it the last three years. I was emotional because my endo gave me a list of natural supplements that I need to take--all of them help with everything that ails me. 

It was like she handed me a magic powder. The powder? Inositol. Treats anxiety, depression, acne, OCD (trich) and PCOS. All I do is mix it with water and drink it twice a day. 

I'm on day three of taking these supplements and I'm excited to see if they help me. 

Think you have PCOS? Check out these common symptoms:

  • Ovarian cysts (some women won't get them)
  • Weight gain
  • Fatigue
  • Unwanted hair growth
  • Acne
  • Mood changes
  • Pelvic Pain
  • Sleep Problems
  • Headaches

What may seem like run-of-the-mill PMS could actually be PCOS. Try seeing an endocrinologist and get your levels tested, it might make a huge difference!

Stay Active!

Related Posts:

Lifting Myself Out of Depression (My Story)

I'm Skinny, I'm Real, Get Over It

My Life as a Trichster: How to Tackle Trichotillomania

 

 

The Skinny On Supplements: The Good, the Bad, and the Ugly

If you just started getting into weight lifting or working out, you may have heard people at the gym (or on Instagram) talk about what supplements they use. Protein, fat burners, glutamine, etc. How do you know which is good for you, bad for you, or ones you should stay the hell away from? Let me break some down for you:

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The Good

Whey Protein

Whey is made from cow milk and probably the most popular protein type you can find. It's simple and easy, especially if you have a hard time getting enough protein throughout the day. 

Check out some of my favorite protein shake recipes

Creatine

Creatine is an amino acid that helps us increase lean muscle mass and gain strength. It occurs naturally in the body and is also found primarily in meat, fish and eggs. Basically, you can do without the supplement if you eat a bunch of meat, fish and eggs, but it could give you a slight increase in muscle growth and strength produced over 10-15 seconds. 


Vitamins

Fish Oil

Fish oil is a concentrated source of omega-3 fats, which are also called n-3 fatty acids. Scientifically, omega-3s are polyunsaturated fatty acids. Implementing fish oil supplements into your lifestyle can aid anxiety, soreness, arthritis and even prevent different cancers like colon, prostate and breast. 

Right now you can get a deal on multivitamins (BOGO 50%!) at Vitamin Shoppe

Click here!

The Bad (Overrated)

Pre-workout

You may have seen people on Instagram talk about "pre-workout," which is essentially just a shot of caffeine that's supposed to help you workout and keep you energized. It definitely does, but there are other substances/ingredients in Pre-workouts that are not so heavily researched scientifically. 

Having a cup of coffee before a workout can produce the same effects, and is cheaper over all!

BCAAs

I've taken BCAAs (Branched Chain Amino Acids) and I couldn't really see any difference in my workouts or how I felt during recovery. That being said, if you are already implementing whey protein into your diet, then you're already getting BCAAs. 

The Ugly

  • Test boosters
  • Glutamine
  • Tribulus
  • Fat Burners

Fat Burners are basically a waste of money, and a lot of people push them on unsuspecting people just trying to lose weight. I'll say it before and I'll say it again, you cannot spot reduce, and no magic pill will help you burn fat. Diet and exercise, baby, that's all you need!

If you need help finding good supplements, I go to Vitamin Shoppe :)

Stay Active!

My Favorite Protein Shake Recipes

If you're anything like me--or just a normal person for that matter--protein shakes can get pretty boring after a while! They're a necessary evil! Easy to load on protein, but sometimes tough to swallow when your whole world revolves around whey. 

Here's a list of my favorite recipes that keep it yummy on the taste buds but pack the protein our bodies need!

Chocolate Peanut Butter

  • 8 fl oz chocolate milk (I like Fairlife)
  • 1 tbsp peanut butter
  • I scoop Select Protein (Frosted Chocolate Cupcake) powder

Macros: approx. 34g C | 35 P | 5 F

Orange County Dreamsicle 

  • 6 fl oz fat free milk
  • 4 fl oz orange juice
  • 1 scoop Select Protein (Gourmet Vanilla) powder

Macros: approx. 23 g C | 32 g P | 0g F

Apple Pie

  • 4 fl oz apple juice
  • 6 fl oz fat free milk
  • 1 scoop Select Protein (Gourmet Vanilla) powder
  • 1/2 tsp cinnamon 

Macros: approx. 25 g C | 31 g P | 0g F

Cafe Mocha

  • 4 fl oz fat free milk
  • 4 fl oz reduced fat chocolate milk
  • 1 scoop Select Protein (Iced Mocha) powder

Macros: approx. 23 g C | 33 g P | 2.5 g F


Reaching your protein doesn't have to be such a chore, try out these recipes and let me know what you think!

Stay active!

Related Posts:

The Skinny on Supplements: The Good, the Bad, The Ugly

#WCW: Sarah Lynn Fitness

Drinking a Gallon of Water a Day: Fact or Ludicrous?

 

 

 

6 Fitness Trends to Try in 2017

Looking for something new to try this year? Here are a few Fitness trends that will be super popular in 2017!

Boxing

Aside from wrestling, Boxing is considered one of the first sports ever invented. And it's still popular in 2017 for a reason! Boxing is one of the most demanding, cardiovascular workouts someone can do, and now with high-profile celebrities like Gigi Hadid joining the movement, boxing will become one of the top sports/workouts for women this year.

Megaformer

Ever wanted to try Pilates? Well now you can try Pilates on crack with the Megaformer machine. What is it? Developed by Sebastian Lagree, the Megaformer combines the core-centric and fluid Pilates with bodybuilding, where you can tone and strengthen without damaging your joints! A machine that will chisel and sculpt, AND burn fat? Yeah, this will be a big one for 2017.

 

Live-Stream Classes

In this day and age, you can pretty much workout whenever and wherever you want, and now with the use of streaming, you can have a guide right there with you! You may have heard of the exercise bike, Peloton, where you can live-stream spin classes without stepping foot outside, and more live-stream classes are starting to pop up this year. Want a yoga class? Pilates? Weightlifting? Yeah, there'll be an app for that. 

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Personal/Online Training

Personal training will always be popular. Why? You get to have your own personal coach, cheerleader, drill sergeant all in one! But now--similar to live-streaming--you can have a personal trainer that you can essentially take with you ANYWHERE! Online personal trainers (like me!) have become increasingly popular in the last year, and will continue to boom in 2017. The convenience of having workouts designed for you without having to face the sometimes intimidating gym is something that people cannot ignore! Plus, the price is usually lower ;)

Wearables

We are now right in the middle of the Smart Generation; phones, homes, and now fitness can be accessed, controlled, and tracked through your smart phone, and the surge of wearables will continue to skyrocket in 2017. Products like the Fitbit, where you can track calories burned, steps, even your sleep, are in full swing, and now wearable technology and fashion have merged to create beautiful pieces that are cute but also very helpful to track your fitness goals! 

Check out a couple of these awesome trackers!

Orange Theory Fitness

Featured on the Today Show and Shape Magazine, Orange Theory Fitness has quickly become one of the trendiest classes in the country! Tracking your heart rate throughout the one-hour class, OTF will work you into a target heart rate zone that will help you shred tons of fat. According to their website, their members burn an estimated 500-1,000 calories in just an hour! 

Check them out and see if there is an OTF near you! 


 

 

 

 

 

 

Sports Movies We Love

There's nothing quite more motivating or tear-jerking than a great sports movie. Whether you even like sports or not, films about the competitive nature of people have the ability to inspire, and because I'm a huge movie buff (and a pretty big sports fan too) I wanted to make a list of some of my favorite sports films. 

Remember the Titans

Probably my favorite sports movie, and I don't even like football that much! Maybe it's the fact that it's Denzel, or the music, or simply the story of a young high school team defying the odds and coming together in the face of racism and segregation in the South, but damn does Disney make a great film!

Bend it Like Beckham 

This is a great film that a lot of people seem to forget about, but almost any movie that goes to Sundance has my vote, and it was Keira Knightley's breakout role!

The premise is so relatable and speaks to all tomboys out there who are told that sports are for boys, and all a girl needs to do is find a husband. Jesminder, a young Indian woman living in London, has the opportunity of a lifetime to play the sport she loves to play--soccer--in a competitive league despite her parent's wishes. The film grapples with friendship, love, and family traditions with the world of sports in the background. Seriously, a great movie to check out. 

Glory Road

True stories are always quite compelling, and Disney's Glory Road is no exception. The year is 1966, and college basketball coach Don Haskins (played by Josh Lucas) becomes the first coach in NCAA history to start five African-American players to play for the National Championship. 

Similar to Remember the TitansGlory Road is a story not only about basketball, but about race in America. The team has a common goal, to win, and so they must put aside their differences and prejudices of each other to achieve it. 

A League of Their Own

Probably the first sports movie I saw as a kid, and another true one! This is where the line  "There's no crying in baseball!" became as famous as it did. 

The film tells the story of two competitive sisters who join the first female professional baseball league during WWII. What's great about this film is that, like Bend it Like Beckham, it shows the audience that sports are universal. Men, women, girls and boys can all love and excel at sports, and these women made history. Plus, you can't go wrong with Tom Hanks. 

The Other Dream Team

This one is a documentary, and probably one you haven't heard of (another Sundance film!) but one that you should absolutely watch. 

In 1992, newly independent country Lithuania journeys to the Olympics to play basketball against the American Dream Team (the greatest team ever assembled) and their former oppressors, the Soviet Union. 

This is an unbelievable and inspiring true story and just goes to show that sports can mean so much more to people and nations other than pure entertainment. There is a reason why basketball is such a popular sport in Eastern Europe, it's because of stories like the Lithuanian national basketball team. 


 

 

5 Questions to Ask a Personal Trainer (Before Hiring Them!)

Happy New Year everyone! I hope you all had a great holiday and a wonderful start to 2017. I was thinking a lot over the past couple weeks about New Year's Resolutions, and the fact that a lot of people will be starting a workout regime this week. 

If you are planning on hiring a personal trainer to help you with your goals, here are a few questions you should ask them to ensure they are the right trainer for you!

1) What Are Your Qualifications? 

This one kind of goes without saying, especially with the influx of Instagram personal trainers who may or may not have reputable certifications. 

NASM? ACE? Bachelors/Masters in Kinesiology? These are the kinds of organizations that churn out Personal Trainers that are worth your salt. Before hiring a trainer, take a look at their certifications and qualifications. Knowledge is power, after all. The more education a trainer has acquired, the more you can be certain that they are highly qualified. 

2) Do You Have a Specialty?

Want to try crossfit? Dabble in competing? Or do you simply want to shed fat and gain muscle? There are a TON of trainers out there, but the one's with a specific niche may be the right one for you. 

It's important to do your research when looking for a PT. A trainer who is a master bodybuilder is great and all, but they might not be the best fit for you if all you want is to shed body fat. 

3) What Is Your Cost/Availability? 

Personal Trainers don't usually come very cheap, so it's crucial to find a trainer within your budget if money is an issue. You also want to be aware of their availability. Do you need a trainer every day? Once a week? Or are they an online trainer (like me!) that might have a more flexible availability? 

4) What Is Your Coaching Style?

I've had a couple of clients who CRAVED the drill instructor approach; someone constantly barking and motivating during their workouts. Some people, on the other hand, want more of a cheerleader. Others just need a friendly person around to keep them accountable. 

Coaching style can make or break a Trainer/Client relationship. You need to find someone who will coach and motivate how YOU want. Everyone responds differently to constructive criticism, the right trainer can help you in a way that you will thrive. 

5) What Kind of Results Can I Expect?

If you come across a trainer that promises you'll lose 30 pounds in 30 days, RUN. As I've said before, those "30 Day" programs are pretty much BS. A trainer that pushes unrealistic (i.e., not  SMART) results is not a trainer you should give money to. 

A trainer should be able to give you a general idea of how long your progress would take based on your goals. 

Shameless Plug

If you're looking for a personal trainer and have come across this blog, I'd love to chat and see if I'd be a good fit for you! Check out my training page and shoot me an email!

Stay Active!

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New Year's Resolutions: The SMART Way

6 Fitness Trends to Try in 2017

New Year's Resolutions: The SMART Way

It's that time of year to reflect on the last twelve months and resolve on goals for the year to come. Wanna know what the busiest gym day of the year is? Jan 1st. 

A lot of people make fitness New Year's Resolutions but few will actually accomplish them. It's not for lack of trying, gym memberships, time, etc. it's because sometimes we make huge, unrealistic goals that are unmeasurable. 

So how do we set awesome goals and crush our personal records from 2016? Make goals the S.M.A.R.T way. What's that you ask? Keep reading. 

Specific 

A goal needs to be clearly defined. When writing down a goal you want to achieve, it should contain a detailed description of what you want to accomplish, when you want to complete it, and the actions needed to achieve it. 

For example: "I want to lose 1 pound a week for three months by eating clean, increase my cardio, and start strength training." You've got an objective, a time-line, and the tactics you'll use to achieve it. Boom! Goal set. 

Measurable

You want to set a quantifyable goal and make sure you have a way of assessing it. If a goal cannot be measured, it cannot be managed.

For example: "I want to reduce my body fat by 5% in 12 weeks." 

Progress pictures are a great way to measure what you have accomplished, and literal measurements of your body are great too. 

Attainable

Too many times I see people making goals or resolutions that are way too vague and just unattainable; that is why having a goal that is measurable and specific is key to achieving an attainable goal. 

Think of it this way, if you are 50 lbs overweight and have a goal of losing all of it in 30 days, nope, sorry, that won't happen. You can lose the 50 lbs, absolutely, but it will take a reasonable amount of time. 

**And while we're on the subject, most of those "30 Day Challenges" are a bunch of B.S.**

Goals should be challenging but not extreme. 

Realistic 

Very similarly, your goals should be realistic. A goal must represent an objective toward which you are both willing and able to work. 

Me, I'm a basketball player, and somedays I think, "boy it would be cool if I knew how to dunk." Is it possible? Sure. Realistic? Meh, not really. 

This is where some introspection comes into play. When thinking of some New Year's Resolutions, really dig deep and ask yourself how hard you are willing to work to achieve whatever it is you set for yourself. Self-awareness goes a long way in goal crushing. 

Timely

Again, your goals should always have a specific date of completion. The timeline you choose should be realistic but not too distant. 

Instead of saying, "I want to lose weight by next year" (which is both vague and too distant a timeline) you could say, "I want to lose 20 lbs in 3 months." That is both attainable, realistic, specific and timely. 

So as we head into 2017, think about the goals you want to accomplish, and remember, be SMART. ;) 

Want some help? Train with me and I can help you achieve those goals. Let's make 2017 your best and most active year yet!

Click here to see my programs! 

Stay Active everyone! And Happy New Year!

 

 

 

A Day in the Life of an Actor

...Well...the Day in the Life of an Actor before the director yells "Cut!" 

The Day in the Life of an Actor hustling to get the part, get known in the business, brand his/herself, and SUBMIT. Not terribly glamorous, but oh so worth it when we get the job.

This is my typical "actor" routine every day, amidst doing this blog, training people, and working out myself, all the things I do as an actor to get me a step closer to where i want to be.

Morning

This is usually a time to check Twitter, see what the casting directors I follow have to say, if anyone is casting anything, or if I have any new followers. Sad but true, casting directors care if you have a social media following. 

Submit Submit Submit!

These days, 90% of the work and hustle an actor has to do is online, and we're almost required to do a lot of what an agent should do on our own! What does this mean? Submitting for projects. 

There are a TON of actor websites where people can post projects and roles that they're looking for, and if you think you'd be right for the part, you send a picture of your head shot and a copy of your resume electronically, and if they want you to audition, they'll respond. Easy! 

Throughout the day I go on sites like Actors Access and Backstage and look through all the projects, read all the breakdowns, and submit for the parts I think I'd be right for. 

Midday 

This is the time of day where I like to work on self-tapes if I happen to have any that day. Self-tapes are my auditions for the projects I submitted for! Again, 90% online. While I'll still have in-person auditions here and there, a LOT of auditions these days are done through self-tapes. 

It's great, I can do an audition in my PJs! 

Business up top, flannel PJs below...

Business up top, flannel PJs below...

Afternoon

I'll keep submitting throughout the day, but the afternoon is usually when I shift gears to something else; like going to the gym or going to basketball practice. Like any job, it's good to take a break. 

I love working out (as you may have noticed), so it's great to go to the gym and de-stress. So much of the acting world is uncertain, being able to go to a place and not worry about that is comforting. 

Evening

When I think about myself up there on the big screen, I am incredibly excited on the one hand, but on the other, I think, "Oh man, my pores will be huge up there!" 

My skin care routine has been a marathon, not a sprint, so I'm still trying to find products that work for me. Having healthy, glowing skin is important for everyone, not just actors, so I try to take care of my skin every night before bed (and when I wake up the next day!). 


Now, throw in an in-person audition or rehearsals for a play in the mix and this "typical" day for me goes completely out the window. The life of an actor is either constantly changing, or it's a lot of waiting, and sometimes it's both. 

But that being said, never give up on something you can't go a day without thinking about. This is one thing I think about every day. I'm gonna keep hustling. And whatever goals you have, whether it's acting, fitness, etc., you should keep hustling too.

Stay Active!

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Lifting Myself Out of Depression (My Story)

Fitness saved my life.

I know that seems like a common statement. If you have heart disease on the cusp of another cardiac event, good nutrition and fitness will save your life. If you are underweight, struggling with anorexia, and it hurts to even function daily, a nutrient-rich diet and strength-training program will save your life. It’s kind of funny how something as simple as going to the gym and eating right can have such a huge impact on our lives.

For me, I was on the verge of severe depression. Graduating college and moving back home—and having my heart broken—sent me into a tailspin. I could not get out of bed, I would not eat, and before I knew it I had lost twenty pounds and wanted to die.

My freshman year of college (shooting a movie). Freshman fifteen galore. 

My freshman year of college (shooting a movie). Freshman fifteen galore. 

The summer after I graduated. Skinny and forcing a smile.

The summer after I graduated. Skinny and forcing a smile.

It wasn’t long before I made that declaration that a basketball coach at my old high school reached out to me asking if I wanted to be an assistant coach for the girls JV team. I jumped on the opportunity and was excited to start, but then it hit me: how can I be a good coach or a role model to these girls if I’m sitting here getting more and more underweight and wishing my life was over? I knew that needed to change.

I needed to put on muscle. I, at the very least, needed to get my weight back to where it was—where I could actually fit in my jeans that used to rest snuggly and perfectly on my hips. It wasn’t enough for me to just pig out, though; I wanted to do it the right way. I didn’t know where to start! I didn’t know the first thing about bodybuilding or muscle growth, so I signed up for a personal training course and began studying. I figured if I’m going to be a coach, I might as well be a personal trainer too (and, let’s be honest, it wouldn’t hurt to have a fall back job in case the acting thing didn’t pan out).

I studied really hard—probably harder than I ever did in college—and two weeks before Christmas I was a certified personal trainer. It took me four months to prepare for the test, and during that time I began to eat more (and more healthily) and I even braved the most intimidating part of the gym—the free weights. Things were starting to look up for me and I was on a good track to being back to my old self, depression free. I didn’t want my life to be over anymore. It was liberating to have a goal and to strive toward it instead of sitting idly by waiting for the end to come. For the first time in months, I was excited for tomorrow.

Shorty after passing my test, I found myself in the garage of my parent’s house, helping my mom get Christmas lights down from the rafters. I went up the ladder, sat on s slab of wood, and then I froze. I started thinking, “How am I going to get back down?” The angle was weird, the ladder shifted and became wobbly, and my mom had left the garage so I was there alone. I felt a panic coming and just sat there. A part of me thought, “well, this is my life now I guess, I’ll just live up here.” I was too afraid to try and get back down, I was too afraid of getting hurt.

But then, it hit me. I quickly realized, “wait a minute, I’ve been lifting. I’m stronger! I can easily get back down.” Once I started trusting my body and the work I put into it, I wasn’t afraid anymore. I used my hard-earned strength and hoisted myself down into a position where the ladder didn’t wobble, and I went back down. I wouldn’t have been able to do that before I started lifting.

There’s something about being able to look back to where you started and then to see how far you’ve come. There’s a reason why things like Throwback Thursday or Transformation Tuesday exist; to see where you were side by side with where you are is a profound experience. For me, being able to lift a certain amount of weight one week and then being able to lift more the next week is one of the best feelings out there; to feel my body being stronger than it used to be made me hungry for more. I look back at where I used to be, physically and mentally, and I could not be more proud of myself for being where I’m at now.

I’m now in my fourth year of coaching, and I would love to think that I have become a good role model for the girls I coach. I think I am, and I know I wouldn’t have been if I didn’t find my passion for lifting. Hell, without lifting, I might not have been able to write this now. But I’m here, and I get stronger every day, and I want to help and inspire others to feel the same. 

More muscle. Happy. 

More muscle. Happy. 

If you're looking for a trainer or workout program to increase your strength and confidence, you can check out my programs here! I'd love to help.

Stay Active Everyone!

Related Posts:

My Struggle With PCOS

I'm Skinny, I'm Real, Get Over It

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Super Set Sunday

Happy Sunday! Here's a very simple Super Set to add into your arm routine. Good 'ole biceps and triceps! 

Curls

'all know how to do curls. Keep a slight bend in your knee and bend at the elbow. Don't use your momentum to hoist the weight up, and don't arch your back--you'll get hurt! 

Tricep Kickbacks

Bend slightly forward at the waist (see pics). While keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm. Really squeeze your triceps! 

These are very simple moves but can get quite a burn in your arms!

Stay tuned for more next week!

Stay Active!

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Fittest Women in Hollywood

Notice how I said "Fittest" and not "Thinnest." The actresses on this list not only lead healthy lifestyles, but also promote healthy lifestyles to their fans. These women are strong, happy, sexy and healthy. Definitely Active Actresses! 

Jessica Biel 

Jessica does it all! Cardio, Yoga, Plyometrics, you name it! The best part, her workouts typically last an hour or less! Who says you have to spend all day at the gym to achieve optimal results?

Cameron Diaz

The California Surfer Girl herself. Cameron doesn't shy away from weight lifting (and neither should you!) We know she loves to dance, but she picks up the heavy stuff too! Everything from arm circuits, to legs and booty workouts! 

Eva Mendes

Eva is a carb lover. Yes, you heard me, CARBS. In addition to exercise--of course--Eva eats to feed her body, not to punish or starve it. So she eats carbs! Guess what? Your body will thank you. There are bad carbs, yes, like cake and white bread, but if you stick to whole wheat bread and pasta (and keep everything in moderation). You can achieve your fitness goals.

Halle Berry

Ms. Berry almost doesn't need a caption. Just look at that fit, strong, sexy body! A few years ago, in an interview with Wendy Williams, Berry revealed that a big motivation to stay fit was diabetes. 

“Its only because I’m diabetic honestly, that little disease has kept me conscious about what I eat, what I do, if I workout or not.  It’s really been a really good thing in my life

Knowing what you put into your body is crucial. Treat it like a temple, and your body will reward you!

Jennifer Aniston

The fittest friend! Jennifer doesn't let a super hectic work schedule slow her down! She finds the time! Whether it's running around with her dogs, or taking some time to do a workout DVD in between meetings, Jen keeps fit and healthy. 

What's so refreshing about these women is that they do not (and will not) promote unhealthy diet or exercise regimes. Working out and eating right are the corner stones to a healthy body, healthy mind, and healthy soul. If they can do it, so can you! 

Stay active!

 

 

#WCW: Sarah Lynn Fitness

This week's Woman Crush Wednesday goes to Sarah Lynn! She is an NASM certified personal trainer and creator of the Healthy Donut e-cookbook. 

Her healthy donuts are macro friendly and absolutely BEAUTIFUL to look at! Just look at these pieces of art!

You can purchase her e-cookbook on her website and you can also find her on pretty much any social media platform! Definitely give her a follow. Her donuts are extremely tasty and healthy!

Stay active everyone!

 

 

 

 

Weekly Workout Schedule

After taking some much needed time off from the gym, I'm ready to get my butt back into shape and start my winter bulk! In addition to lifting five days a week, my macros will be somewhere around 296 C / 177 P / 53 F (carbs, proteins, fats, in grams). That puts me at a caloric surplus. Time to feed the booty! 

Workouts:

Monday: Biceps/Triceps/Shoulders

Tuesday: Booty

Wednesday: Back/Shoulders

Thursday: Chest/Arms

Friday: Legs/Booty

Want a similar workout regimen? Check out my Get Toned Program!

Stay Active!

Superset Sunday!

Happy Sunday! I want to try something new: every Sunday I will post a Superset workout that you can do either at home or at the gym. You can add these into your own workouts!

What's a Superset, you ask? It's when you do one exercise that is immediately followed by another exercise without a rest in between. Supersets are a great way to keep your muscles guessing and increase the intensity of your workouts. 

Because I love Booty Building. My first Superset Sunday will be a Resistance Band Booty Burn! 

On their own, these moves seem simple enough, but paired together and done after a heavy leg/glute session, your butt will thank you!

Move 1: Glute Bridges

With a resistance band around your thighs, start on the ground with your knees up. Driving through your heels, raise your hips up and hold for 5 seconds, then lower back down. Do 10 reps. 

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Glute bridges target your gluteus maximus, and hamstrings.

Move 2: Donkey Kicks

Immediately flip over onto your hands and knees, keeping the resistance band where it is, do 12 donkey kicks for each leg. Again, drive through your heels!

Donkey kicks target the gluteus maximus, and minimus

Stay tuned next week for another Superset! If you want more booty work, check out my Get Toned Program!

Outfit: Bottoms are Lululemon Align Crops

Resistance Bands: #Fitchick Body co. 

 

 

Stay Active!

 

 

 

8 Great Stocking Stuffers for the Fitness Lover

Need gift ideas for the Fitness Fiend in your life? Check out this list! 

 

Resistance Bands

I like #fitchick body co. bands. They come in cute, girly colors and they come in an assortment of difficulty! You've got lightweight ones, medium ones, and heavy ones! Resistance bands are perfect for booty building. Get them here! 

Water Bottle with Storage

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The Contigo Autoseal Kangaroo Water Bottle! Here's an awesome water bottle that has a little compartment on the side where you can carry your money, keys and cards! Because who likes running with a purse?  Check it out here! 

Bombas Socks

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You may have seen these on Shark Tank. Bombas socks are made for optimal athletic performance and engineered for total comfort. Bombas will also donate a pair for every pair sold, so how can you go wrong? Get them here! 

Anti-Gravity Phone Case

Gym selfies. Everyone does it. If you say you don't, you do. It's okay! An anti-gravity case makes gym selfies and workout videos so much easier. The phone case allows you to take photos and videos hands-free by sticking it on most solid surfaces! Check it out here

Small Foam Roller

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Foam Rollers are amazing (and pretty much necessary!) for post-workout and stretching. Routine foam rolling helps to decrease chance of injury, increase circulation and flexibility, and improve balance and mobility. This small foam roller is easy to take with you on trips, or stuffed in your gym bag! You can get it here

Mind/Matter Necklace

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Sometimes, a little motivation goes a long way. This cute necklace will be perfect for the runner in your life that likes to exercise in style! Get yours here!

Challenge Box

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Challenge Box is a little like Stitch Fix for the Fitness Lover! You sign-up online, and receive a box containing all sorts of fitness related items to help achieve your goals! You can also sync it with a Fit Bit to track it! 

Click Below!

 

Ropeless Jump Rope

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Love jumping rope but hate the tangle! This Ropeless Jump Rope is perfect! With weighted handles, this jump rope will give you a ridiculous cardiovascular workout. Jumping Rope burns around 10 calories per minute! Check them out here!

Stay Active, and have a Happy Holiday!

Actresses Bare it all in Calendar (But Not in the Way You Think)

It's no secret that Hollywood holds a very high--and arguably very unrealistic--standard of beauty. Actresses are expected to look a certain way, fit into specific dress sizes, and keep up with all the latest fashion trends in order to remain seen in the public eye. These days, though, things are beginning to change...for the better. 

This new year (2017) the Pirelli Calendar (an Italian tire company that churns out calendars) will feature some of Hollywood's most accomplished and most beautiful actresses, and they are completely make-up and retouch free. 

Nicole Kidman (Photo: PETER LINDBERGH/HANDOUT, EPA)

Nicole Kidman (Photo: PETER LINDBERGH/HANDOUT, EPA)

The photo shoot is a cry against "false beauty standards" that Hollywood has seemingly adhered to since its inception, and for absolutely good reason. Actors and Actresses are meant to, as Shakespeare says, "hold the mirror up to nature," and they can only truly do that if they look and act like real people. 

REAL PEOPLE HAVE WRINKLES

REAL PEOPLE AGE

REAL PEOPLE ARE BEAUTIFUL

Julianne Moore Photo: PETER LINDBERGH/HANDOUT, EPA)

Julianne Moore Photo: PETER LINDBERGH/HANDOUT, EPA)

Other actresses featured in the calendar include Robin Wright, Jessica Chastain, Uma Thurman and Helen Mirren to name a few--all joining in on the movement promoting natural beauty and real femininity.

Nicole Kidman (who can be seen in the new movie Lion) described the shoot as being about empowerment. 

 

Female power is the courage to be yourself, to be able to walk into a room and be yourself.

For me, as a young Actress in Hollywood, I do feel an almost innate sense of pressure regarding how I look and how I present myself to the world. These huge A-listers rallying against this idea that everyone must fit into this very specific niche of beauty is something that should be praised. 

Have you ever gone makeup free for a period of time? Tell me about it in the comments!

Stay active!

 

 

#WCW: Brittany Olsen

Today I want to give a Woman Crush Wednesday shout-out to Fit-stagrammer Brittany Olsen! This girl is tough, incredibly strong, and keeps it 100 when giving fitness advice to others. She also has a 16-week Lower Body Program that I'm going to start very soon! Just check out this awesome chick!

From her Instagram: @miss_olsen87

From her Instagram: @miss_olsen87

Instagram: @miss_olsen87

Instagram: @miss_olsen87

Brittany is a prime example that you have to lift HEAVY in order to grow muscle, and by heavy, I mean heavy. Miss Olsen squats about 240lbs and deadlifts 334lbs! That's insane poundage, and her results are amazing. 

The thing that I love most about her is that she does not give out bad advice in order to make a quick buck. There are a lot of Instagram fitness models out there shelling out cookie-cutter programs or promote products who's results are pretty dubious. 

I'll be starting her Lower Body program in December, and I can't wait to see how strong I can get! 

Check out her Instagram

Stay Active!

Drinking a Gallon of Water Per Day: Fact or Ludicrous?

If you've dabbled into the fitness world, you might have heard the staple that you should drink a gallon (yes, gallon) of water per day. You might also see your favorite Fit-stagrammers carrying a milk jug full of water in their posts, and hear jokes about constantly using the bathroom as a result. But is a gallon too much? Where did this rule of thumb come from? 

Let's investigate. 

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What Happened to 8 Glasses?

Now back in my day (wow, am I old??) the rule was you should drink around 8 glasses of water daily, but that rule was always a bit tough to actually adhere to. 8 big cups? Small cups? Too many cups! The fact of the matter is, the 8 Cup rule is not really backed by hard evidence.

So How Much Should I Be Drinking?

According to the Institute of Medicine, the average adult male should drink approximately 13 cups (3 liters) per day, and the average woman approximately 9 cups (2.2 liters) a day

Each body is different, so it would make sense that not everyone would be required to drink the same amount of water. A 6'5" man would need more water than a 5'0" woman. 

And...the Gallon?

Plain and simple, a gallon of water a day is a lot, and certainly more than the above recommended intake, but if you space it out throughout the day, it won't hurt you. But you WILL have to go to the bathroom a LOT, which is good! Flush out all those toxins. 

Keep in Mind

Water intoxication does exist, and it is dangerous. So if you decide you want to drink a gallon a day, please make sure you space it out and not guzzle it all at once. 

If you want to see what your own personal water intake recommendation is, check out this calculator from Bodybuilding.com! 

Stay thirsty my friends! ;)