When some days are harder than others..

Some days, you just want to SCREAM. You are so damn frustrated and tired of not seeing results you know you deserve. You want this so bad and it seems the universe is against you and you’re running in place not making any leeway. You see the girl on Instagram dropping what seems like 10 pounds weekly, and rocking this fitness life like it’s no big deal. But, here you are, struggling, frustrated, tired and just done. Sweetheart, I AM RIGHT THERE WITH YOU. I feel the frustration, I feel the struggle and irritation and any other crazy emotion you can come up with. I feel it every damn day.

some days 5 blog

When you are on a journey to weight loss, some days are harder than others. Some days you’re feeling great and youre ready to tackle the day and know you are making progress and you will hit your goals. Some days though, youre frustrated. Youre aggravated. You see all of these amazing before and after photos and you just can’t seem to understand why they did it and you cant. In all honesty, I feel this way about weight loss and my business career. Why can they do it? Why are they being so successful and we aren’t? what are we doing wrong that is stopping us from having this big success?? ya see, On instagram and Facebook, we typically only see the results. We weren’t there to witness the hard work and dedication that person put in to see that “after”. To most of us, it seems the person had success overnight. One day they are 300 lbs and the next day they’re 150 pounds rocking this fitness life. Same goes for a business. One second the person is struggling to get their business off the ground and then the next second they are succesful and living their dream. We arent seeing the behind the scenes, we arent following these people from beginning to end. Yes that person you saw on instagram dropped 100 pounds in a year, but do you know how many times that person quit? Do you know how many times they started over and over again and just kept giving up because they didn’t believe in their selves?

I know this hard. Even as i’m writing this I still struggle to remind myself that success in ANYTHING is never overnight. It takes time and patience and hard work. We have to be willing to give that time, patience and hard work. We need to stay committed and consistent and our success WILL come. Maybe that success will take longer than your friend, or maybe it wont. Either way, it WILL come to you as long as you put in the hard work and effort. We need to take each day one day at a time, one hour at a time, one minute at a time. We have to believe in ourselves, our fitness program, and our goals.

some days blog

We need to keep the negativity out of our boat or we will sink. When we see amazing transformations, we need to only use them as motivation that we can do it as well. Dont look at that transformation with jealousy or negativity and think that you can’t accomplish the same thing or tell yourself that its unfair that we havent reached our goals yet. We all struggle daily, the ones who succeed are the ones who pushed through that struggle and kept going. We cant give up on our goals and our dreams just because we don’t think we are good enough or capable of doing what we desperately want. When you see someone being successful, promise me that you will stop and think about what that person has gone through to get to where they are. Promise me you will think about all the times that person started and quit over and over again before finally seeing results. Think about all of the hard work that was put in. Maybe we aren’t there right now, but we will get there, one day at a time.

some days 3 blog

Thank you for reading! I hope you enjoyed this motivational piece. I wrote this when I was having one of my own self doubting moments. I think its important to remind people that they are not alone with what they feel and think. There is other people out there going through the same daily struggles and with support, motivation, and commitment, we WILL accomplish what we work so hard on. If you are struggling on your weight loss journey, please reach out to me for support! I would love to help you stay motivated and get through this tough journey. Not only will I be helping you,Β  but YOU will be helping me as well stay dedicated and motivated. Please keep an eye out for my next blog that will discuss why resistance training is SO important for weight loss.

Love you all!

Bethany AKA The plus size coach


Where Im at now…

where im at blog pic

Hello my awesome readers! I have been MIA lately on my blog post and I promise that will be changing! I wanted to update you all on where I am at now in my life and career and fill you in on all of the fun new goals and projects I have been working on. One of my biggest goals I have been working on is FINISHING WHAT I STARTED. This has always been a huge issue for me and its something I will be working hard on. I am starting here, with my blog.

I have been reading an awesome personal development book called “I am that girl” by Alexis Jones and it talks about what your passion is. This book got my brain thinking and wondering if I was following the right path. Is fitness really my true passion? Or is there something im missing and there’s an even bigger passion waiting for me to discover it? As I was talking to one of my instagram fitfam girls, it made me realize that fitness is my passion and has always been my passion. I was destined to be apart of the fitness industry. Its my calling. I can remember years before i even ever did my first workout, I would dream about being a personal trainer and a nutritionist. Who does that? An overweight girl who never worked out, ate junk and lived on mountain dew was dreaming about working in the fitness and health industry? ITS CRAZY. However I strongly believe that it has always been my destiny and it was just waiting for me to get my butt off the couch, pour the mountain dew down the drain and get working!

With that said, let me re-introduce myself.Β  This is me. I am the plus size coach who is a NASM certified personal trainer who specializes in weight loss and fitness nutrition. I am not ashamed to be a plus size trainer in an industry of extremely fit people. My journey, all the ups and downs of weight loss only helps me help my clients more. I am great at what I do because I GET IT. I understand what its like to fall off the wagon, i understand what its like to eat way too many calories and struggle to get ahold of my daily diet intake. I know the struggles of passing up yummy cookies and other treats. I’m here going through it myself, i know what ive learned through textbooks and my own experience to help my clients go through it as well. We go through it and grow TOGETHER. I will never be ashamed for making my PASSION my dream career even if I am not the perfect stereotype of a personal trainer.

The past few weeks there has been a FIRE ignited inside of my soul that has helped me see and understand just how big my passion for fitness is. With this fire ignited inside, it has pushed me to take my career on full force and make this baby GROW. I need to be successful in this business, I need to make this my full-time career and stop procrastinating on my DREAMS. My brain is like a rave party right now, it is going WILD with ideas and projects and goals to get this boat sailing. I invest so much of my time, love and energy into fitness and my clients and I need others to see this so they can trust that I will get them to their goals. I have been too inconsistent, I have been slacking and have procrastinated A LOT in the past year and that’s about to change! This past week i have started to set my goals for the new year coming and with these goals i hope to see my business SKY ROCKET. Actually scratch that, I WILL see my business SKY ROCKET.

As promised in yesterdays blog, here are some goals and projects I have set up for the new 2018! As a reminder, this is what I have SO FAR. There will be plenty more added as the weeks pass on by πŸ™‚


** Start and complete the 2018 Gold challenge – With this challenge I will be running 1,000 miles in 1 year. This is going to be an extremely challenging goal as 1,000 miles is A LOT. roughly 2.7 miles a day needs to be completed in order to reach this goal. Its going to be no easy task. I got into running about 2 years ago and I LOVED it. Theres this feeling of freedom that comes with running, it completely clears your mind – the runners high is REAL. I’ve experienced it and you should too! I don’t know about you, but i could use a nice clear mind πŸ™‚ Also lets not forget, I LOVE challenge groups so of course I put together a challenge group of other people who will be completing this challenge with me. It’s completely free, can be done anywhere, and the support group is online so if you’re interested in joining, we would love to have you join! Comment below or shoot me an email at theplussizecoach@outlook.com!

** Start and complete the 80 day obsession program. This program starts January 15th and runs for 80 days. This program was made by the awesome trainer, Autumn Calabrese. This program is also going to be tough and challenging but i am extremely excited for it! With me spending a lot of time working on growing my business over the next few months, this program is going to take the stress away from having to worry about creating my own workouts so i can focus more on the upcoming projects, classes and training my clients. All I have to do is click my beach body on demand app and press play. Easy peasy πŸ™‚

** Blog two times a week. This goal I am actually starting NOW. I have been slacking on my blogs and havent been putting in the full effort that i originally wanted to when I created this blog so expect awesome content coming from me at least two times a week! And hey would ya look at that, I just nailed my 2 posts a week goal for this week πŸ™‚ In all honesty, I feel I have so many quality things to say and share and I need to get them written down. If no one reads them besides the people i send it to and force them to read, then its unfortunate but at least I know i tried to fill you all with my awesome knowledge!

**Journal every night. This is another goal I am starting NOW. Every night as I lay in bed trying to fall asleep, its difficult for me to get my brain to shut off. It’s constantly running wild with things i want to change, things i did in the day that i could have done better, things i want to write in my blog, and projects i want to start. When I wake up I tend to forget everything that i thought about while going to sleep and some of it is really great stuff and some of it is things i really need to work on and do better with so if I journal at night and reread it in the morning, I should have better luck with improving myself and remembering those awesome projects and post.

** New project – Healthy kids on the block. This project is very close to my heart, its something ive wanted to do for a while and I am finally starting to put the work to get this baby up and going in the next few months. Childhood obesity is on the rise, the numbers are growing bigger and bigger every day. Kids everywhere are struggling with their weight and with being positive about their image. This project will show children how to be physically active while HAVING FUN, they will learn about nutrition and the importance on choosing the right foods and they will learn to love their bodies and avoid being impacted by the outside world and media. Theres going to be a lot of work to get this going but its something that we DESPERATELY need. I am starting to see body image issues in my oldest son and he is my inspiration to make this project happen!!

** I have a few new classes being planned out to start this spring! I of course will be bringing back the all time favorite, EXTREME TIRE FIT, and cardio kickboxing. I will also be adding a new class, Beauty AND a beast! This new class will be for all of you ladies wanting to tone up, add some muscle and be STRONG. We will be taking it back to prison style workouts where we will be doing body weight resistance training mixed with some cardio. Its going to be fun so make sure to watch for class schedules in the spring!

So that’s where I am at in my life right now with my fitness career. I have a ton of exciting things happening in the next few months and will surely be BUSY as I tackle growing this business, spending every second i can with my children and fiance and our crazy animals and work on my own fitness and health. As always, I appreciate all of my readers and i hope you enjoyed reading this blog! Please leave a comment below with some of YOUR goals and projects you will be working on in the new year and also if there’s any topics or content that you would like to see more of, let me know! I am always looking for motivation for my next blog!

Love always,
Bethany, The plus size coach

Goals – How, Why, When, What?

goal blog

GOALLLLL!Β Ok, I’m not talking about that kind of goals, but instead I’m talking about real goals, goals that define our FUTURE. Goals that we set every day and sometimes we accomplish and sometimes we don’t. We see people setting different goals every day, for their health, their finances, their career, etc. But, WHY?? Why should we set these goals?? Well folks, I’m about to tell you WHY you need to set these goals and how to set AMAZING goals that WILL get accomplished even if they are New years goals that are infamously known as being something NO ONE does.

Goals are under appreciated. They are used and abused and taken advantage of, and with this, they get a bad rep.Β  If used correctly, goals can take our DREAMS and turn them into REALITY. However, they can only do this if you set goals correctly. First i want to talk to you about WHY we need goals. Goals plan out our future, they tell us what we want to accomplish and where we want to be in 3 months, 6 months, a year and even 10 years.Β  Goals give us deadlines. Without a deadline, your plan will never get accomplished. Without a deadline we will slack, forget, procrastinate, and eventually give up. Goals tell us exactly what we want to accomplish, there’s no gray areas with a proper goal. It will tell us what we want, how we plan to get it and how long it’s going to take.

So, now we know WHY we need goals, but how do we know WHEN to set them and WHAT should they be about? Well ya see, that’s the best part. Goals can be set WHENEVER you want to accomplish something. You can set a goal to get the dishes cleaned by the end of the day, to get caught up on laundry, to finish a book, to lose 20 pounds, to quit smoking, etc. Goals can be set at any time for absolutely anything. Use them wisely, take them seriously, and you will get them completed!

How we set awesome goals isn’t much of a science, we just have to make S.M.A.R.T goals. What are S.M.A.R.T goals? they are goals that are specific, measurable, attainable, realistic, and timely. Confusing? well here, let me show you a great example! Lets say Sophia wants to lose weight. Sophia’s typical goal would look like this ” I want to lose weight”. Unfortunately that’s not a very S.M.A.R.T goal. Sophia’s goal doesn’t tell us how much she wants to lose, it doesn’t tell us why she wants to lose weight, and it doesn’t tell us when she wants to lose the weight by. Here’s how Sophia’s goal SHOULD look like ” I will lose 20 pounds by March 30th, 2018 by going to spin class 3 times a week, eating healthy, and weight lifting 2 times a week with my personal trainer”. This new goal is SMART. Its specific, we know exactly what Sophia wants to do. Its measurable, she gives us an exact time frame she plans to reach this goal. Its attainable and realistic, losing 20 lbs with 3 spin classes and 2 weight lifting classes a week with eating healthy is very realistic and attainable. Finally, its timely, 3 months gives her plenty of time to lose 20 pounds if she sticks with her plan. The last thing i want to add is HOW IMPORTANT IT IS TO WRITE THESE GOALS DOWN. Please, please, please do not leave them in your head! Without writing your goals down, you are not making them a reality. These goals need to be handwritten and placed somewhere where you will be reminded of them every single day!

I hope this has helped you to set better, more realistic and timely goals that you can accomplish. As the New year is quickly approaching, i have faith that this will help you from setting another stereotypical new years goal. Sit down with a piece of paper and pen and seriously think about what you want your FUTURE to look like. When you’ve got that picture in your head, start creating your S.M.A.R.T goals. I would love to hear them so if you’re comfortable, please comment below our send me a private message at theplussizecoach@outlook.com !! If you still aren’t sure on how to set awesome goals that are going to make your future amazing, do not hesitate to reach out! I will gladly help you create amazing goals!Β  (email is above).

Now before i end this, I wanted to welcome you to come check out my website tomorrow (12/15/17) to read all about where i am at now! I will be sharing my goals, my plans, and fun new ideas and projects i will be completing in the 2018 year! As always, I hoped you enjoyed my blog and I would LOVE to hear your thoughts and ideas on it so please don’t forget to leave a comment below and let me know how you’re doing, how you think my blog is doing, and if there’s any subject or content you’d like me to write about!

Love you all!

Bethany, The plus size coach

Love your body enough to keep it healthy

I may lose some friends after this… but Put away your torches and pitchforks.. and just LISTEN. 
I love the “love your body” movement. I love that so many people are accepting who they are and not judging others. But, here’s the thing… I hate that the love your body movement has turned into “screw my health”. People are ok with being obese and continuing an unhealthy life style. People are ok with shortening their lives because junk food and relaxing is more important. 
We should love our bodies and we should love them so much that we want to keep it healthy and functioning properly. We have ONE body, we don’t get another one. We need to take care of it! Now, I know some of you are going to argue that over weight doesn’t equal unhealthy. You may be healthy NOW, but eventually problems will occur. Obesity causes diabetes, chronic diseases, heart problems, and even cancer. I don’t know about you but with health problems like that, it’s not worth risking so I can eat a bunch of junk and not be active. I also know that you can be “skinny” and be very unhealthy. Which brings me to my point…. this is NOT about being the perfect size or being a size 2. This is about fueling your body with the proper nutrition and working out for at least 30 minutes a day. We need to do these things to love our bodies and keep them going. 
For me, I don’t want to be fat. I’m sorry but I’m not ok with being this big. I lost 50 pounds last year and felt amazing. I didn’t care how I looked on the outside but on the inside I felt great. I had more energy, was happier, my body didn’t hurt, I could do things I couldn’t do before, I felt HEALTHY. This year, I stupidly fell off the track and gained those 50 pounds back. And guess what? My body is in PAIN. My ankles hurt, my back hurts, my legs hurt, I’m out of breath walking up a simple damn flight of stairs. This is what obesity does to you!! And now I’m fighting to get back to a healthy body. I’m fighting to be be a good role model to my children And show them how to live a healthy life. I’m fighting to make sure that I am around for as long as possible for my boys. You can change too, you just need to reach out for help. Love your body, love it so much that you’re willing to do whatever it takes to keep it HEALTHY. 😘😘

Child Obesity

Are you a parent? Are you an Aunt or Uncle? Cousin? If I told you that the children in your life now have a SHORTER life span expectancy than their parents, how would you feel? Unfortunately, that is the truth, And it’s something we need to deal with immediately. The obesity fad needs to end now, for EVERYONE. It is not healthy for our bodies to carry so much weight, it is not healthy for our bodies to be filled with so much garbage. It breaks my heart to see children so overweight that they can’t even run around the playground. CHILDREN are too over weight to move like a typical active child should. Why does that not worry more people??? Maybe you are not concerned, but I am. I worry about my children’s future and YOUR children’s future. I worry about our children’s health. I worry about the example that us as parents are setting for our children. 
                       Children learn through imitation. You can tell them to do something until you are blue in the face but they will never truly learn until they see YOU do it. Monkey see, monkey do. If mom and dad are eating crap, the kids will eat crap. If mom and dad spend their time on the couch in front of the TV, guess where the kids will also be? We are their example, their future. Children model the behavior they see, are you participating in habits that you want your child to do? As scary as it is to hear that your child will have a shorter life span than you, we still have time to fix this problem and you can start ASAP!! 
Here are some tips to help your child live a healthier life:

1. Throw away the processed junk and start eating healthy. This has to start with the adults in the home. You can NOT expect your children to eat fruit and veggies for snack while you’re sneaking chocolate and cookies. You cannot tell your child they need to drink water while you’re drinking sugar filled coffee. Most Children wont jump to eat a plate of veggies, and that’s ok, it’s going to take time. Encourage them to try it, let them see that you are eating these healthy foods and they will soon want to try also. 
2. Let your children help plan the weekly meals! Make lists of fruits, veggies, meats, and whole grains for them to choose from and watch them put meals together. They will be more likely to want to try everything on their plate as they were the ones who planned it!

3. Take a field trip to the store and visit the produce section. Show your child all the different options and let them pick a new fruit or veggie to try. Make it fun, create a chart and let them track which ones they liked and disliked. 

4. Get them active! There are SO many things you can do to get your child active. Take them to the park to play, have races and see who’s faster, have competitions to see who can jump the longest on one foot or who can do the most jumping jacks. Not only will you be showing your child how to live an active life, but you will also have amazing bonding time with them and will create awesome memories that will last a lifetime! The options are unlimited, get outside and move! 

5. Have your child join a sports team, there’s baseball, soccer, football, dance, gymnastics, MMA, etc. not only will this keep them active, but it will show them how to be apart of a team and how to dedicate theirselves to a sport. 
        Above are just a few tips and suggestions to get you started. We need to save our children from obesity. Obesity causes so many health problems from diabetes, chronic diseases, heart problems, joint pain, cancer, etc. No parent in the world wants their child to experience health issues! We don’t want to see or children in pain and suffering from diseases that we could of tried to prevent. Please help me save the children! Save yourself and you will save your children. If you need help or more tip, please reach out to me and we can battle this together! 
Added note: My oldest son and I have put together an online challenge group where we will be completing a fun beach body workout program together. The focus will NOT be on weight loss, but instead we will focus on healthy habits gained. We will celebrate new recipes we tried, new games we created to be active, and will enjoy the bonding time together. If you and your child would like to participate, we would love to have you join! 

How did I get here?Β 

Who watched the season premier of “this is us” last night? πŸ™‹πŸΌπŸ™‹πŸΌπŸ™‹πŸΌ If you’re raising your hand, then I’m sure you remember this heartbreaking line…

I can almost guarantee that there are thousands of women who ask theirselves this very same question over and over again. How did I get here?? I use to ask myself this question almost every day, even more now that I have gained back the 50 pounds that I lost last year. Every day the questions sit in the back of my head… how did I get here? How did I allow myself to eat away all of my hard work? How could I allow this to happen? I was that person standing in front of the scale scared to see how many more pounds I gained, asking myself what the hell happened?! I watched that scale go up every week and my fear grew more and more. I didn’t recognize myself anymore. I stopped taking pictures because that person in the picture didn’t feel like me, hell it didn’t even look like me anymore. I felt like a stranger in my body… short of breath from walking up the stairs? That never use to happen. This wasn’t me. I knew I needed to change, I knew this damn weight had to go. I knew that the equation eat less + exercise more was the answer… but it’s so damn more than that. There’s so much emotion and work that needs to go into this lifestyle change. You’re not just changing your appearance and what you eat. You start to change who you are, and you grow into a stronger person. A person that realizes they love their body, and NOT because of weight loss. You appreciate life and all that it has to give. You make new friends and meet new people. You go to new places and experience life. This lifestyle change is worth every moment but it’s so hard to start. 

                As I write this blog today, I really don’t know where i am going to take it or what my main purpose of this post will be. I may ramble and jump all over the place but I knew I HAD to write this blog today. I had to share WHY this scene hit home for me.  It’s not easy when you hit that point of realization where you have no idea how you have gotten here. And honestly, most of us don’t know where to go from there. I have been there numerous times, more times then I can count. It’s easy to start diets and give up after a few days. It’s easy to say you’re going to start tomorrow and that you’re ready. It’s hard as hell to actually DO IT. You could buy 50 beach body programs or hire the best personal trainer in the world, but none of that is going to matter unless you actually DO IT and follow it every single day. So how in the heck do we do this? How can we take control of our lives and actually dedicate ourselves to changing our lifestyles? 

                  I think the first most important step is answering the question we ask ourselves numerous times… how did I get here? We didn’t wake up and gain 50 pounds ove night. Life has brought us to this point and we need to figure out why. Was it stress? a new relationship? childhood trauma? Emotional eating? The list can go on with possibilities. It’s quite a challenge to sit down and really pin point what has brought you to your current life, with some help though, you should be able to figure it out. The next step is figuring out WHAT has kept you from Changing your lifestyle? What excuses keep you from moving forward to living a healthy life? What stops you from losing this damn weight??? Everyone has different excuses, different anchors holding them down stopping them from sailing to a new life. We can’t move to new oceans until our anchors are put away. The last step is figuring out where the heck we are sailing to. Where do we want this journey to take us? I’m not talking about simple answers like “lose 5 pounds” or “get toned”. We need to get deep and really think where we want our weight loss journey to take us. Maybe losing the weight means you will finally apply for that new job, or you’ll finally go on roller coasters with your children, or you’ll finally be able to walk into a room and not feel like you’re the biggest one there. Maybe your journey will take you to things even bigger like not being pre-diabetic, or not suffering from high blood pressure and high cholesterol. 

              If you’re still here with me, I want to thank you for taking the time to read my blog and I want to apologize for my unorganized rambling blog. I had no plans on writing today and really had no idea where this post would go but I knew that I wanted others that felt the same way as I do know that they are not alone and that we CAN do this. We are stronger than the label “overweight” and “obese”. We are NOT stuck here permenately, we can change our lifestyles and be the person we’ve always wanted to be. If you have read these questions and are lost with answering them, reach out to me and we will work through it together!! The biggest thing we desperately need in this journey is support. WE need to support each other. 

“I can’t wait..”

“I can’t wait to start on monday”, “I can’t wait until my fitness program gets here”, “I can’t wait to start eating healthier” “I can’t wait until after…”, etc. Every day I see someone saying something along those lines and I can’t help but want to know why they can’t wait to start, yet they actually are waiting. 

You do NOT need to wait until a Monday comes around, or until a fitness class starts, or until you have money or time, or until your home fitness program arrives. You do not need to wait for any of these things! Start NOW. If you are ready to get healthy, why not start right now??

How can you start right now if you don’t have all the things you “need”? It’s easy. Put down the processed junk and start eating clean healthy foods, get yourself outside and get active, walk or even just run in place, do some jumping jacks and squats, dance around your kitchen; whatever gets you moving and active. You don’t need all of the fancy things to get you started to a better health. Yes, fitness classes and workout programs are a huge help but while you wait for those things to arrive or to start, there’s no reason you can’t start this very second. Instead of saying “I can’t wait…”, say “MY HEALTH can’t wait”. 


Here are some free tips to get you started NOW:

– drink water (stop the soda and juice immediately)  
– make your portions smaller and don’t go back for seconds (unless you’re grabbing some more veggies!)

– pass on the desserts! Actually, pass on anything that is loaded with artificial crap and sugar. Can’t pronounce the ingredient? Then it probably shouldn’t be going into your body!

– get active! Move more! Anyone can workout, go for a walk, run in place, just get your body moving, even if you are dancing around the house like a weirdo with 2 left feet!

– get plenty of sleep. 6-8 hours. 

– eat 5-6 small meals. Fuel your body frequently, but with good healthy foods. 
See? Anyone can start right NOW, no more waiting, no more holding yourself back. YOUR HEALTH CANT WAIT. 

Weight Loss: resistance training or cardio?

Are you on a weight loss journey and confused on what’s best for weight loss, cardio or resistance training? You have people around you telling you different things based on their “research” or opinion. However, some are completely wrong. I would love to clear up this workout war and hopefully educate at least a few people with the truth!

First, let’s start with explaining what the heck cardio is. Cardio is any exercise that gets your heart rate up to 50-75% of its max. Cardio make the heart beat faster and pump more blood through your system, which carries nutrients and oxygen to every cell. With the right cardio workout, you can burn a ton of calories which is what most people think is best for weight loss. 

Now let’s talk About Resistance Training. Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. You typically don’t burn as many calories with resistance training as you do cardio, which is why most think this workout isn’t the best for weight loss. 

So now we know exactly what each workout style is, now let’s talk about which one is actually best for weight loss. The answer is… BOTH! That’s right, both. Resistance training however is MORE IMPORTANT. Cardio should be done 2-3 days a week and resistance training should be done 3-4 days a week. You’re probably wondering why, right? Well, that’s because  building muscle will burn more calories in the long run. Muscles burn more calories through out the day, even at rest. Your body will have to work harder to repair the muscles after each workout (which burns calories). With cardio, you can burn a large amount of calories in one workout which is why it’s still important to do it 2-3 times a week, plus it improves your cardiovascular system. 

Why else is resistance training so important? It’s shaping and toning your body! A person who only does cardio WILL lose weight, but they will also lose muscle and will look like a smaller form of theirselves. A person who does resistance training and cardio WILL lose weight AND they will be curvy, toned and strong!

My plan for this article is to educate others in simple terms without all of the confusing “big words” that make you just scratch your head in confusion. I hope I was successful in doing just that. In case I wasn’t, do resistance training 3-4 days a week and cardio 2-3 days a week. You will be happy with your results πŸ˜‰ 

Fat VS Muscle, who weighs more??Β 

Over and over again I hear the famous line “muscle weighs more than fat”. This is not entirely true. A pound is a pound. If I gave you 1 pound of popcorn and 1 pound of grapes, put both on the scale and guess what, they will weigh 1 pound each but you will have a lot more popcorn than grapes.

Here’s where we get confused… Muscle is more dense than fat which means muscle takes up less space than fat. 

Have you ever lost inches yet stayed the same weight on the scale? Maybe even went up a pound or two? This is why. Let’s say you lost 5 pounds of fat BUT you gained 5 pounds of muscle, the scale is going to stay the same weight however, you’re going to be slimmer and your clothes are going to be looser. The 5 pounds of fat and 5 pounds of muscle weigh the same exact weight, one just takes up less room than the other.  

So folks, 2 great lessons are to be learned from this post… 1.) stop saying fat weighs more than muscle 2.) stop trusting the scale and start trusting your clothes and the tape measure! 

What are shin splints and how do you handle them?!

Most of us have felt the pain of shin splints through our fitness journey. Shin splints can occur after any physical activity, typically with running or any vigorous exercise. They are an inflammation of the muscles, tendons, and bone tissue around the Tibia, aka shin bone. When the muscle and bone tissue are overworked, shin splints can develop. 

So what other things can contribute to shin splints? Are you a runner? Do you have flat feet? Abnormally rigid arches? Are you a dancer or military recruit? Do you wear improper or worn out footwear? These are all things that put you at a higher risk of developing shin splints! You are also at a higher risk if you are just starting out with a new fitness program. So, how do you know if the pain you are feeling is actually shin splints? The best way is to of course get checked out by a doctor, shin splints can be treated at home but it never hurts to double check with a doctor! Some symptoms to look out for are pain along the border of the Tibia, there may also be swelling. Sharp or dull throbbing pain, pain during and after working out, and pain to the touch are all signs of shin splints. 

Luckily, shin splints can be treated at home! When shin splints accur, only do low impact workouts (swimming, bike, resistance training, etc), stay away from anything that is going to put more strain on the shin like running, jumping,etc. You can also use ibuprofen when needed, ice, compression, and flexibility exercises.

To prevent shin splints from happening, make sure you wear a good pair of sneakers with good support and cushioning. Strengthen the muscles around your tibia with some calf raises. Here are a few to try… 

Pigeon toe calf raise:

Grab a medicine ball or Dumbbells at your side, turn your feet inward, go up on your tip toes and then back down. Repeat for 30-45 seconds. Rest for 30 seconds and repeat. 

Calf raises:

With feet pointed foreward, hold a ball or dummbells at your side and go up on your tip toes and then back down. Complete for 30-45 seconds, rest for 30 seconds, and then repeat.
Have more questions about shin splints? Contact me and I will be glad to answer and questions I can!