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.

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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.

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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.

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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,  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

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Where Im at now…

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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.  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 🙂

MY GOALS & PROJECTS FOR 2018:

** 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 🙂 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 🙂

** 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 🙂 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?

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GOALLLLL! 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.  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.  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!  (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

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 😉 
  

Fat VS Muscle, who weighs more?? 

  
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!