Category: Lifestyle

Several weeks ago I posted my weekly workout routine on Insta and the majority of question I received were all about my trainer.

“If you already know how to lift why are you paying someone?”

“You are a trainer… why do you have one?”

Being in the fitness industry and hiring another fitness professional isn’t a sign of weakness. There is strength in understanding you cant possibly know everything about everything.

While working out is my jam, I am NOT a personal trainer. I have been lifting for as long as I can remember. I am a certified Pilates and cycle instructor. I know what I am doing in the gym but sometimes I just need to zone out and be told what to do. I want my form picked apart. I want feedback on my progress. I want someone to force me to work on my weaknesses. I want an expert to make me better, stronger and faster.

I told my dad I was sick of my own workouts. I was bored of the routine; chest and tris on Monday, back and bis on Tuesday. YAWN I wanted fresh eyes on my form (aside from creepy old dude who hangs out by the squat rack). He mentioned there was a trainer at the barber shop one time who climbed a mountain in the middle of a blizzard or something like that. I knew that was exactly the kind of trainer I wanted…someone slightly batshit crazy to get me out of my comfort zone. I was also dreaming of a trainer who had a private facility because, believe it or not… I hate lifting with an audience.

Then, along came Ryan. Ryan pushes me. He pushes me to lift heavier and makes me work on my weaknesses. Before Ryan, I was squatting maybe 105 and wondering why I was literally never sore. He showed me (by adding far more weight than I usually do) that I am more than capable of squatting 175lbs for 8 reps. He also makes me work on balance…by far my biggest weakness (which means it’s my biggest opportunity for growth).

I have never done conditioning…like ever. I didn’t play team sports growing up. I needed someone to teach me the basics and push me to do it. Someone to watch the timer while I sprint on the versa climber…someone to get me on the versa climber in the first place. As it turns out, I love conditioning. I love suicides… and if you add a weighed sled to it, it’s super painful and burns in the best way. Who knew?

Since working with Ryan, all my workouts have improved. I lift far heavier on my own. I actually work on my weaknesses because I am far more aware of them and how they impact the way my body moves in and out of the gym.

So how do you find a trainer that is right for you??? SHOP AROUND. Ask your friends. Check them out on social media. Call them to chat about their certifications and training style. GOOGLE their certs to make sure they are nationally accredited. Read their testimonials.

Most importantly, make sure your personalities mesh well. Ryan is the perfect trainer for me…he knows he can push me. He knows when I am cursing at him that I don’t mean it. He knows I am highly motivated by stories about his family… especially his twin boys. Ryan works with ALL levels…so if you are in the Lansdale area PLEASE PLEASE PLEASE give him a call. I promise you thank me!

xoxo,

K

http://www.trainforlife.us

The scale… ugh the effing SCALE. I used to be haunted by the fluctuations…especially before I knew about water weight, hormones and sodium intake. (This was also when I thought 135 was HUGE…seventh grade was rough)

I like to think about the scale like the beautiful mean girl in high school. It seems like it would be a great idea to be her BFF but she only makes you feel horrible and hate yourself. GIRL BYE.

Here is the deal… there are half a dozen ways to track your progress and the scale is just ONE of them. Yes, you should still weigh yourself. It is good information (that is all it is, information).

Im going to be real and raw and show you how my weight has changed in the past year.

Originally, I lost over 30 pounds. I tracked my macros, consistently did cardio, and lifted LIGHT weights.

I went from over 205 to 169 in six months.

Then in July, I cut back on the cardio and starting lifting HEAVY. As the scale went up, my body got smaller. I put on 10 pounds in six months, most of it being muscle.

During the weight gain these past few months I have changed my relationship with the scale. It is pretty easy to love the scale when the number is getting lower and lower each week. It is not fun to watch the number go up, even knowing your goals involve weight gain.

So how did I deal? On weigh in days, I would write down everything I love about my body. I can get out of bed in the morning. I live pain free. I crushed my squat PR. My skin is clearer. Literally anything I could think of, no matter how minor, I wrote it down.

The love I have for myself is more powerful than disliking a scale.

If you truly have a toxic relationship with your scale, you can track how your clothes fit. Take measurement. TAKE PICTURES.

All of this is just information to see if what your are doing is working for your body. That is it. People don’t love you less if you gain weight. Being ‘thin’ doesn’t make you a happy person. Give your bod the loving it deserves and it will love you right back

xoxo,

K

WEIGHT LOSS GOALS

Everyone hates the over populated, over crowded gym come January 1 but don’t let anyone tarnish your motivation in 2018. There is nothing wrong with wanted to be a stronger, healthier, happier version of you. Own it. Who cares if it’s cliche. Being healthy is cool. (Just don’t be the person taking 30 minutes at the squat rack because you cant get the perfect selfie.)

SLIP UPS

FRIST OF ALL… If you get off track, start again RIGHT AWAY. You don’t have to wait until Monday. You can make a life changing decision on a rainy Thursday at 2:31pm. I can’t start a project just because it’s the start of the week. I need to be motived and most of the time, my motivation doesn’t kick in until Tuesday. You are a human and Wegmans has delicious baked goods. Shit happens. Move on.

SET YOURSELF UP FOR SUCESS

Don’t join a gym thats 45 minutes away because you like the spa it offers. You will go for two weeks and stop. Don’t join a spin studio because you think cardio is the fastest way to drop pounds. Find something you love. It doesn’t matter how you move your body as long as you are doing it. Motivation lasts a week. Dedication lasts a lifetime. Try boxing and cycle and weight lifting and yoga. Figure out what works for you.

Personally I need to lift heavy to be happy. I put on muscle VERY easily and I was afraid I was getting too big so I cut back. I tried to force myself two only spin and practice yoga for six weeks…as much as I love those, it’s not the same high for me. You need to find what works for you.

SET REALISTIC // ACHEIVEABLE // MEASURABLE GOALS

When I first started working with my diet coach I was all about the numbers on the scale I wanted to hit the 130s. Here is what I learned about my body. I weigh a lot. It is not realistic for me to weigh 130… honestly it isn’t realistic for me to weigh 140. A healthy weight for me is around 160. I like muscle. I like to lift. I like balance. Around 165-170 is where I can live comfortably. For a lot of women that would be wayyyy to much weight. For me it works.

You wont lose 30 pounds in a month because you didn’t gain 30 pounds in a month. Try goals like this. Try one new fitness class a week. Test out three health recipes using two new foods a week. Track macros consistently for 30 days. These mini goals take you to your BIG goal in baby steps.

DIET IS EVERYTHING

Sweating is fun. Kale is kind of (very) boring. If you don’t properly fuel your body, you’re not going to see changes. Break up with beer. Ditch the Doritos. It’s crazy how the body changes when you give it exactly what it needs. Protein, carbs and fats are the building blocks of health. Say see ya to chemicals and sugar and your bod with thank you.

Want to know my trick for getting rid of the junk? Say I ‘need’ a cookie and wegmans doesn’t sell just one… I will buy the least amount possible, eat one or two…then spray the rest with cleaning fluid (usually windex) and toss the rest out. I could literally (and joyfully) eat a family size container of wegmans ultimate chocolate chip cookies… they are the BEST. But they don’t fuel my body in the same way chicken and a sweet potato does.

ACCOUNTIBILY

The final trick to staying on track is accountably. I needed someone to hold my hand and walk me through dieting so I found a coach. Diet has always been my biggest down fall but I was determined to make it a strength. Having someone check my MyFitnessPal worked for me.

The gym is my happy place. I love a good sweat but sometimes after working a 13 hour day I want my bed and Netflix. Joining my boyfriend’s gym has been a game changer. I get major FOMO when he lifts without me. Plus who doesn’t love a little eye candy at the gym.

Finally, I hired a trainer. If you think I would willingly do suicide sled pushes on my own, you would be wrong. If you thought I would think to do banded squats or 60 second sprints on a Versa Climber, you would also be wrong. Luckily, I found Ryan and he pushes me to almost throw up every single week. Its the best. I crave a killer session with Ryan. I have seen so much progress is the quality of my workouts since meeting him that I am increasing my sessions to twice a week. He knows his stuff. Learn more HERE.

What do you do so stay on track??

xoxo,

K