True Life: I Haven’t Worked Out in 4 Weeks #andThatsFine

16875667It’s true. I haven’t been to the gym or worked out since the beginning of January. Why? Honestly, because I didn’t flippin feel like it. Call it Minnesota winter, call it too much Ben & Jerry’s, call it lazy, call it whatever you’d like.

We all go through ups and downs. We all struggle with consistency.

Coming through the other side of it though, we all have two choices:

Choice 1: Beat yourself up about it, tell yourself how crappy of a person you are and how lazy and worthless you are because you didn’t stick to a fitness routine.
or
Choice 2: Look in the mirror, notice that you’re a little squishier or lost muscle, love yourself anyway, laugh, and say “Welp! Time to get back to it!”

Choice 1 comes from a place of self hate, choice 2 comes from a place of self love. If you’re working out because you hate yourself and you hate your body, you’re working out for the wrong reasons. It does you 0% of good to beat yourself up about your lack of fitness or healthy eating. Shame is something you should never allow yourself to feel. Easier said than done, I know.
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Some days I have abs, some days my stomach looks like this. Both are totally fine. It’s funny, we tend to post on social media only the things we want other people to see. Welp. It’s time you see this too.

It took me many years of surrounding myself with the right people, reading the right books and finding the right information that resonated with me to finally love myself and not beat myself up over “slips” in health and fitness. You fail, you learn, you grow, you keep going!

No one is 100% on their game 100% of the time. And. That’s. Fine. Know your goals, know your body and ultimately know yourself. Oh and don’t forget to love yourself no matter your body fat percentage.

I’m always here for YOU! If you need support, advice or just want someone to nerd out with over fitness related things, shoot me a message.

Follow along with my daily fitness journey on Instagram and Twitter! Happy Fitness!

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3 Things You Thought You Knew About Health and Fitness That Are Actually Total Bullsh*t

1. Fat Free & Sugar Free Foods are Healthier for You.
NOPE. No. Long story short, you’ve been lied to. By who? By advertisers.

As American’s started to realize “holy crap… our waistlines are expanding faster than ever before, we need to be a little healthier!” advertisers realized they needed to market more “healthy” products for consumers. Or at least have us believe what we are consuming is healthier. Whoever came up with the marketing scheme of fat free and sugar free, honestly, hats off to YOU. You’re a marketing genius.sugar-free

What really happens when companies take fat out of food?
They just put in MORE sugar (for taste).

What happens when they take out the sugar?
They add more CHEMICALS (random fake crap for taste).

Skip the fat free and sugar free items. You’re better off eating full fat cream cheese than reduced fat. Anything sugar free, calorie free, “diet” or fat free just means chemical sh*t storm. Avoid!

2. Spending an Hour on the Treadmill Will Help You Achieve Your Fitness Goals
Unless you’re a distance runner or training for an event longer than a 5k, you don’t need to spend any longer on the treadmill than 15-25 minutes. Is your head exploding right now? Good, keep reading.

Let me guess, your gym routine includes maybe a little bit of ab work, looking at the tumblr_o21yr58iLk1uae2w5o1_500weights and machines like they are some kind of mythical creature that you’d have to tame in order to use correctly, and then jumping on the treadmill for an hour?

Allow me ask you a question that might change your life: Would you rather run really really fast for a total of 3-5 minutes or jog for 30-60 minutes?

According to a study done by the University of Western Ontario, researchers had 10 women and 10 men train 3 times per week. One group did 30-60 minutes of running at a moderate pace on a treadmill, and the other group did 4-6 30 second treadmill sprints with 4-6 minutes of rest in between.

tumblr_nxoaks7ny31skla5oo1_500The results? The group who sprinted lost MORE fat than the group who jogged/ran for 30-60 minutes.

Translation: *Do 3-5 sets of 1 minute SPRINTS with a walking break in between and do NOT jog/run for 30-60 minutes.

*this is if your goal is fat loss

3. Lifting weights (as a female) will make you bulky.
Let me guess, you see women who body build or do bikini competitor competitions and think “Oh wow… They are huge! Lifting all those weights must make you look like them.” Noooooooope. As a personal trainer one thing I hear constantly from my female clients is that they just want to get toned and don’t want to get too bulky. Let’s think about what being “toned” actually means for a moment, shall we? When you are trying to give the appearance of looking toned, what you’re actually saying is that you want to lose fat to show off your muscle definition. If you have more muscle then you won’t have to lose as much fat in order to see muscle definition. So in order to get toned, you would create MORE muscle and lose fat.

2014-03-03-whatwomenthinkwillhappenliftheavye1360469567159.pngPlease understand, in order to look like a female body builder or bikini competitor it takes CONSTANT monitoring of your food/nutrition/macros, they have their work outs down to a science to increase the size of their muscles. They take a crap ton of supplements to make sure their muscles stay “pumped” and they work for their physique every day. Some even take steroids to look the way they do.  It’s the first thing they think about in the morning and the last thing they think about before they go to bed. You’re not going to be able to look like them without a CRAP load of effort. So chill out, you’re not going to get bulky.

PS- Women do not produce as much testosterone as men so women will never put on muscle like men do.

Next time you’re at the grocery store, skip the fat-free and sugar free. Next time you’re at the gym, don’t run for so long, SPRINT! Next time you look at the weights, don’t think you’ll get bulky, you’ll actually just end up looking awesome.

Happy fitness everyone!

Follow along with my daily fitness journey on Instagram and Twitter!