fbpx

are you a sometimes or most times person?

๐‘จ๐’“๐’† ๐’š๐’๐’– ๐’‚ ๐’”๐’๐’Ž๐’†๐’•๐’Š๐’Ž๐’†๐’” ๐’‘๐’†๐’“๐’”๐’๐’ ๐’๐’“ ๐’‚ ๐’Ž๐’๐’”๐’• ๐’•๐’Š๐’Ž๐’†๐’” ๐’‘๐’†๐’“๐’”๐’๐’? 

Personally, I am a MOST TIMES personโ€ฆ

Creature of habitโ€ฆ

Thrive on ritualsโ€ฆ

Excited by a check listโ€ฆ

Love a plan!

If youโ€™ve followed me for some time, then you know I am the Honolulu Personal Trainer who is all about BALANCE.

Several weeks ago, I was on a 10-day vacation and I #instagram documented my FUN because I talk my walk. 

I did track 80% of the time. And I did move ๐Ÿšถโ€โ™€๏ธmy body daily. 

I also drank alcohol ๐Ÿพfrequently. 

I ate dessert๐Ÿฐ even more often.

I ENJOYED myself with zero ๐Ÿ™…โ€โ™€๏ธguilt. (It took most of my life to get here).

But hereโ€™s the reality – you CAN go on vacation, eat the food, drink the wine, have the fun, eat the sugar, splurge here and there and still be working toward your wellness goals. THIS is NOT one or the other. THIS is NOT you have to choose a side. 

What you DO NEED is a long term plan, some organization around your goals that include your preferences, makes accommodations for your profession and most of all, a plan that suits your unique personality! 

So REMEMBER THIS – what you do SOMETIMES doesnโ€™t count! What counts is WHAT YOU DO MOST OF THE TIME! 

We have 6 months left in 2021, how will you spend the next 180 days – will it be working toward your health goals sometimes or working toward those goals most of the time?

stop playing small in your weight loss

When it comes to my body, I spent far too many of my 44 years playing small. 

Chasing a SMALL number on the scale.ย (Jenny Craig start student)

Laser focus on fitting into a SMALL clothing size.ย (single digit size chaser)

Our local mall had a store with sizes 00-8. Many of my high school classmates wore that brand as a badge of honor. I, of course, could never shop there. (Windward Mall in Kaneohe, Hawaii)

You see, I believed my worth was literally based upon my weight; a SMALL weight. I couldnโ€™t see pass a number, a size. I refused to see all my other wins as progress. These wins were too SMALL to be celebrated. 

How Fโ€™d up is that thinking???#mindset

But I was too in it to see beyond it.ย #obsessed #compulsive #extreme

And now Iโ€™m wiser. I guard my mental energy. I find joy in moving and lifting. I appreciate my body now more than ever!ย #honolulupersonaltrainer

And this fits right into the 8th fat loss mistake Iโ€™ve made far too often. Have you? 

#๐Ÿด ๐—ก๐—ข๐—ง ๐— ๐—˜๐—”๐—ฆ๐—จ๐—ฅ๐—œ๐—ก๐—š ๐—ฃ๐—ฅ๐—ข๐—š๐—ฅ๐—˜๐—ฆ๐—ฆ

Truth: Weigh yourself, take pictures and measurements. Do whatever works for you! I do all of the above with my coaching clients because the more data we have, the better informed we are and the less guessing we have to do! 

๐’๐“๐Ž๐: ๐†๐ฎ๐ž๐ฌ๐ฌ๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐ฐ๐š๐ฒ ๐ญ๐ก๐ซ๐จ๐ฎ๐ ๐ก ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐š๐ญ ๐ฅ๐จ๐ฌ๐ฌ ๐ฃ๐จ๐ฎ๐ซ๐ง๐ž๐ฒ ๐š๐ง๐ ๐ฅ๐ž๐š๐ฏ๐ข๐ง๐  ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ฎ๐ฉ ๐ญ๐จ ๐œ๐ก๐š๐ง๐œ๐ž.  

๐’๐“๐€๐‘๐“: ๐”๐ฌ๐ข๐ง๐  ๐จ๐›๐ฃ๐ž๐œ๐ญ๐ข๐ฏ๐ž ๐๐š๐ญ๐š ๐ญ๐จ ๐ฆ๐ž๐š๐ฌ๐ฎ๐ซ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ ๐จ๐ฏ๐ž๐ซ ๐ญ๐ข๐ฆ๐ž ๐š๐ง๐ ๐ก๐ข๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐ ๐จ๐š๐ฅ๐ฌ!

In my 12 week online training programs, my ladies check in with me every Sunday. They complete an online form and send me measurements and pics and we navigate, we formulate, we pivot, we work together to decide the plan of action for the week ahead! 

If youโ€™re finally ready for some accountability, a clear path and direction for your eating and exercise, my online training program #Accelerate40 program is for you! 

Curious? Questions?? Schedule a totally free ZERO pressure Zoom or Phone chat with me!!

i did no exercise, isn’t that n.e.a.t?

I havenโ€™t had an epic exercise week that wasnโ€™t โ€œprescribedโ€ in a while. When I say prescribed, I mean, like the lifts I am scheduled to do or the classes or cardio that I HAVE to do as a Honolulu Personal Trainer.

With my move, Iโ€™ve gotten in A SHIT TON of exercise and steps, all through just daily living! We call this type of โ€œexerciseโ€ NEAT which stands for this fancy term called Non-Exercise Energy Thermogenesis. 

NEAT is the very FIRST thing I look at with a new client ESPECIALLY a new client who has never exercised before OR has taken a long hiatus from exercise. 

NEAT is the energy expended for everything we do that is NOT sleeping, eating or sports-like exercise. It ranges from the energy you expend walking to work, typing, performing yard work, fidgeting and yep, MOVING!

If you havenโ€™t exercised in a while, it would be a disservice to you for me as your coach to add in exercise BEFORe first seeing how we can turn what you already do into โ€œexerciseโ€ – THAT IS NEAT, yeah? ๐Ÿ˜‰

Which brings me to number 6 of the most common weight loss mistakes I see my ladies making!

#6 โ€”โ€”โ€”โ€”โ€”โ€”> ๐—ข๐—ฉ๐—˜๐—ฅ๐—˜๐—ฆ๐—ง๐—œ๐— ๐—”๐—ง๐—œ๐—ก๐—š ๐—–๐—”๐—Ÿ๐—ข๐—ฅ๐—œ๐—˜ ๐—•๐—จ๐—ฅ๐—ก

Your treadmill is a liar. The amount of calories it says you burned are grossly inaccurate. Ignore it. 

FICTION: Paying attention to how many calories your treadmill or fitness app says you burned and then eating more according to that result

TRUTH: So many of us are misled by the calorie burn output cardio machines or our smart watches are giving to us! 

QUICK FIX: Focus first on your NEAT. Get your NEAT up consistently. Once that is solid, start putting in work on the exercise end (walking and lifting heavy). Remember, consistency and effort bring about change, not technology!ย 

are you doing all the heavy lifting?

Iโ€™ve been in the process of moving. And boy, Iโ€™m lucky I am STRONG! 

Soโ€ฆ that leads me to fat loss mistake #5 (If you missed the others, go back to my main feed posts to review the most common mistakes I find with the ladies I work with as a virtual personal trainer living in paradise in Oahu, Hawaii. There are 8 mistakes in total!)

#๐Ÿฑ ๐—ก๐—ข๐—ง ๐—Ÿ๐—œ๐—™๐—ง๐—œ๐—ก๐—š ๐—›๐—˜๐—”๐—ฉ๐—ฌ!

Stop the insanity of light weight and a gazillion reps as typically found on all of those videos and โ€œstrength trainingโ€ classes found in your local gym!

๐…๐ˆ๐‚๐“๐ˆ๐Ž๐: ๐๐Ž๐๐„! ๐‡๐„๐€๐•๐˜ ๐‹๐ˆ๐…๐“๐ˆ๐๐† ๐–๐Ž๐โ€™๐“ ๐Œ๐€๐Š๐„ ๐˜๐Ž๐” ๐๐”๐‹๐Š๐˜! 

๐“๐‘๐”๐“๐‡: ๐’๐ญ๐ซ๐จ๐ง๐ ๐ž๐ซ ๐ฉ๐ž๐จ๐ฉ๐ฅ๐ž ๐š๐ซ๐ž ๐›๐ž๐ญ๐ญ๐ž๐ซ ๐š๐ญ ๐ฌ๐ญ๐š๐ฒ๐ข๐ง๐  ๐ฅ๐ž๐š๐ง. ๐–๐ก๐ฒ? ๐๐ž๐œ๐š๐ฎ๐ฌ๐ž ๐ฌ๐ญ๐ซ๐ž๐ง๐ ๐ญ๐ก ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐๐จ๐ž๐ฌ๐งโ€™๐ญ ๐ฃ๐ฎ๐ฌ๐ญ ๐›๐ฎ๐ข๐ฅ๐ ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž, ๐ข๐ญ ๐›๐ฎ๐ข๐ฅ๐๐ฌ ๐š๐ง ๐ž๐ง๐ ๐ข๐ง๐ž ๐ญ๐ก๐š๐ญ ๐›๐ฎ๐ซ๐ง๐ฌ ๐Ÿ๐š๐ญ. ๐Œ๐จ๐ซ๐ž ๐ฅ๐ž๐š๐ง ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž ๐ฆ๐ž๐š๐ง๐ฌ ๐›๐ž๐ญ๐ญ๐ž๐ซ ๐ฆ๐ž๐ญ๐š๐›๐จ๐ฅ๐ข๐ฌ๐ฆ, ๐ฐ๐ก๐ข๐œ๐ก ๐ฆ๐ž๐š๐ง๐ฌ ๐ฆ๐จ๐ซ๐ž ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ ๐›๐ฎ๐ซ๐ง๐ž๐ ๐ญ๐ก๐ซ๐จ๐ฎ๐ ๐ก๐จ๐ฎ๐ญ ๐ญ๐ก๐ž ๐๐š๐ฒ (๐ž๐ฏ๐ž๐ง ๐š๐Ÿ๐ญ๐ž๐ซ ๐ฒ๐จ๐ฎ๐ซ ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ๐ฌ). 

Quick๐Ÿ‘๐Ÿพ Fix:๐Ÿ‘๐Ÿพ Lift๐Ÿ‘๐Ÿพ heavy๐Ÿ‘๐Ÿพ and๐Ÿ‘๐Ÿพ sprinkle๐Ÿ‘๐Ÿพ some๐Ÿ‘๐Ÿพ high-rep๐Ÿ‘๐Ÿพ sets๐Ÿ‘๐Ÿพ into๐Ÿ‘๐Ÿพ your๐Ÿ‘๐Ÿพ program.๐Ÿ‘๐Ÿพ Itโ€™s๐Ÿ‘๐Ÿพ called๐Ÿ‘๐Ÿพ Balance!

How often you lift and the type of program you follow are dependent on your training history, past or present injuries, and goals.

STOP: Doing 20-30 rep sets with those pink light weights that donโ€™t elicit any adaptation whatsoever. 

START: Lifting some heavy ass weights and build a calorie-burning-energy-expending machine. 

๐ˆ๐ง ๐ฆ๐ฒ ๐จ๐ง๐ฅ๐ข๐ง๐ž ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ฉ๐ซ๐จ๐ ๐ซ๐š๐ฆ ๐œ๐š๐ฅ๐ฅ๐ž๐ ๐‹๐ž๐ฏ๐ž๐ฅ๐”๐ฉ ๐Ÿ.๐ŸŽ, ๐ˆ ๐œ๐ซ๐ž๐š๐ญ๐ž ๐œ๐ฎ๐ฌ๐ญ๐จ๐ฆ๐ข๐ณ๐ž๐ ๐ฌ๐ญ๐ซ๐ž๐ง๐ ๐ญ๐ก ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ฉ๐ซ๐จ๐ ๐ซ๐š๐ฆ๐ฌ ๐ข๐ง ๐ญ๐ก๐ซ๐ž๐ž ๐Ÿ’-๐ฐ๐ž๐ž๐ค ๐›๐ฅ๐จ๐œ๐ค๐ฌ ๐Ÿ๐จ๐ซ ๐ฆ๐ฒ ๐ฅ๐š๐๐ข๐ž๐ฌ. ๐“๐ก๐ž๐ฌ๐ž ๐ฉ๐ซ๐จ๐ ๐ซ๐š๐ฆ๐ฌ ๐š๐ซ๐ž ๐“๐€๐ˆ๐‹๐Ž๐‘๐„๐ƒ ๐ญ๐จ ๐ž๐š๐œ๐ก ๐”๐๐ˆ๐๐”๐„ ๐–๐Ž๐Œ๐€๐ ๐›๐š๐ฌ๐ž๐ ๐ฎ๐ฉ๐จ๐ง ๐ก๐ž๐ซ ๐๐ž๐ซ๐ฌ๐จ๐ง๐š๐ฅ๐ข๐ญ๐ฒ, ๐ก๐ž๐ซ ๐๐ซ๐ž๐Ÿ๐ž๐ซ๐ž๐ง๐œ๐ž๐ฌ ๐š๐ง๐ ๐ก๐ž๐ซ ๐๐ซ๐จ๐Ÿ๐ž๐ฌ๐ฌ๐ข๐จ๐ง! 

Post a pic of your strength training sweaty selfie below! ๐Ÿคณ๐Ÿฟ

why you should quit HIIT

๐‘ฐ ๐’‚๐’Ž ๐’ˆ๐’–๐’Š๐’๐’•๐’š ๐’๐’‡ ๐’•๐’‰๐’Š๐’”! ๐‘จ๐’๐’… ๐‘ฐ ๐’”๐’‘๐’†๐’๐’• ๐’‚๐’• ๐’๐’†๐’‚๐’”๐’• 2 ๐’…๐’†๐’„๐’‚๐’…๐’†๐’” ๐’๐’ ๐’•๐’‰๐’Š๐’” ๐’‰๐’‚๐’Ž๐’”๐’•๐’†๐’“ ๐Ÿน๐’˜๐’‰๐’†๐’†๐’.

Today I discuss the 4TH fat loss obstacle I myself am personally GUILTY off – can you guess what that is??? #honolulupersonaltrainer #doasIsaynotasIdo

โ€”โ€”โ€”> ๐Ÿ…ณ๐Ÿ…พ๐Ÿ…ธ๐Ÿ…ฝ๐Ÿ…ถ ๐Ÿ…ท๐Ÿ…ธ๐Ÿ…ธ๐Ÿ†ƒ ๐Ÿ…ฐ๐Ÿ…ป๐Ÿ…ป ๐Ÿ†ƒ๐Ÿ…ท๐Ÿ…ด ๐Ÿ†ƒ๐Ÿ…ธ๐Ÿ…ผ๐Ÿ…ด

โ€”โ€”โ€”> ๐˜ฟ๐™Š๐™„๐™‰๐™‚๐™ƒ๐™„๐™„๐™๐˜ผ๐™‡๐™‡๐™๐™ƒ๐™€๐™๐™„๐™ˆ๐™€

โ€”โ€”โ€”> DฬณOฬณIฬณNฬณGฬณ ฬณHฬณIฬณIฬณTฬณ ฬณAฬณLฬณLฬณ ฬณTฬณHฬณEฬณ ฬณTฬณIฬณMฬณEฬณ

Ya get it? LOL

TRUTH: HIIT (high intensity interval training) is GREAT when correctly programmed; but it is NOT meant to be done frequently. Itโ€™s actually impossible to do so. The very nature of HIIT training is to perform all out, high-intensity exercise for a short period of time. And you need ample recovery between sessions to see the benefits of it. 

FICTION: Doing HIIT daily or even every other day will get that lean body you are dreaming about. If this is yourโ€™e digging yourself into a hole. Youโ€™ll burn out fast because youโ€™re trying to operate at a level of intensity that your body (and nervous system) simply canโ€™t sustain. 

STOP: Doing HIIT every time youโ€™re in the gym. 

START: Doing 1-2 HIIT sessions a week (at the absolute most) in combination with strength training. LISS (low intensity steady state) cardio like walking, biking, or playing sports are extremely underrated for fat loss. 

Just๐Ÿ‘๐Ÿพ move๐Ÿ‘๐Ÿพ more.๐Ÿ‘๐Ÿพ 

WHATโ€™S YOUR FAVORITE HIIT ACTIVITY? Mine are actually sprints. The short intensity keeps my running base ๐Ÿ‘Œ ya know, in case I have to sprint away from a bear ๐Ÿป or a zombie ๐ŸงŸโ€โ™€๏ธ!

3 #macro tracking tips

Whether you prefer flexible dieting, keto, paleo, plant-based or another style of eating, counting macronutrients (macros) is an excellent tool to assess the proper ratio of fats, carbs and protein your body needs to reach your specific goals.

1.๐Ÿ‘๐Ÿป Have๐Ÿ‘๐Ÿผ single-source๐Ÿ‘๐Ÿฝ macros๐Ÿ‘๐Ÿพ on๐Ÿ‘๐Ÿฟ hand.

Have primarily only one of the three macros: protein, carbs or fats on hand. Having a list of foods to choose from when you have mainly one macro you need to fill is extremely helpful, will help keep things simple and can be a great tool for beginners and for overcoming weight loss plateaus.

2. ๐™‰๐™š๐™ซ๐™š๐™ง ๐™œ๐™ง๐™ค๐™˜๐™š๐™ง๐™ฎ ๐™จ๐™๐™ค๐™ฅ ๐™๐™ช๐™ฃ๐™œ๐™ง๐™ฎ.

This is the oldest trick in the book! Having a meal or snack before hitting the store can be a game changer when it comes to sticking to your grocery list. 

3.โค๏ธSet๐Ÿงกyour๐Ÿ’›environment๐Ÿ’šup๐Ÿ’™for๐Ÿ’œsuccess.

Your willpower is finite and takes focus. Imagine what we all could accomplish if our energy wasnโ€™t being wasted on fighting temptations multiple times a day. Here are a few ways you can set your environment up for success:

==Do a kitchen overhaul by keeping whole food and some solid choices readily accessible at all times!

== Shop with a grocery plan! Have a meal beforehand will help too! 

== Practice mindful eating by eating slowly, removing distractions and savoring the experience with your food!

What are some of your food best practices? I always have a delicious dessert, every day and that friends, keeps my cravings away ๐Ÿ˜‰

With much love,
your Honolulu Personal Trainer

to food track or not to food track?

Right now in โ€œsummer shredโ€ season, too many people are focusing on how fast they can lose fat instead of how long theyโ€™re able to keep it off. 

Today, I tackle the third most common mistake I see my ladies (as THE Honolulu Personal Trainer) making when it comes to their weight loss goals

DRUM ROLL PLEASEโ€ฆ.

#3: NOT TRACKING YOUR FOOD!

Truth: Tracking can be A LOT especially if you are new to logging food. But, food logs are GREAt because they give us data like how much you are eating on a regular basis. 

Fiction: It doesnโ€™t have to be this HUGE to do. Start small. Tell yourself, โ€œok, I am gonna log one meal on day 1.โ€ Do that for a few days. Then log 2 meals for a few days. Add a 3rd meal, so on and so forth. 

I hear people talking about eating out budget this, vacation budget that – think of it like your MONEY budget, except we are doing it for food! 

Quick Fix: You can do anything for 30 days right? Weโ€™ve seen it with all the dam push up and burp and squat 30 days challenges out there. So why not do it for food logging. 

Try tracking everything you eat (and drink) for a month and see what happens. In fact, download My Macros Plus for FREE and come find me (Lee-Ann Watanabe) and join my inner circle so we can help one another stay accountable! 

If you can commit to 30 days of consistent food and drink logging, this is what will happen:

==Youโ€™ll get Mindful as F about your food and youโ€™ll eat less than you normally do. Similar to when you track your finances, youโ€™ll typically spend less. Ya know, cuz you are thinking about it!

==Youโ€™ll have objective data. Whether you decide to keep tracking after 30 days, youโ€™ll understand your eating habits at a much deeper level moving forward (how much you are eating, the macro breakdown of what you are eating)โ€ฆ

So STOP guessing how much you should eat to lose fat and START tracking your food for 30 days to see exactly what and how much youโ€™re eating on a regular basis!

Do you food log? If so, what app or method do you use? And believe it or not, I still have a few clients who like the pen and paper method best!ย 

are you eliminating all the foods you love?

Ah yes, the summer shred. Everybody feeling pressure to make it a hot girl summer. 

Continued from yesterday, here is fat loss mistake #2 – RESTRICTING THE FOODS YOU LOVE.

A vegan, a Keto and a Paleo walk into a barโ€ฆ HAHAHA! 

Truth: All jokes aside, when you restrict your favorite foods, you assign those foods great power and then you want those foods a gazillion times more than before! 

Fiction: Food restriction is not a forever solution. If you give up a food for a body goal, ask yourself how long you could realistically go without eating them.

The Culprit: RESTRICTION! Restriction always leads to binging!

Quick Fix: Food restriction (unless for a medical reason) is stressful as F and frankly unnecessary way to lose fat! 

STOP: Restricting the foods you love.

START: Eating them in moderation in correlation with your calorie/macro targets. 

Take me for example (Honolulu Personal Trainer on Oahu):ย 

On March 28th, 2021, I ended my build phase and entered a body fat loss phase. I never eliminated ANY foods. I ate dessert. I drank alcohol. I went to Vegas and LA for 10 days eating all the things. And as of today, I have lost 7.4 pounds on the scale and a total of 6 inches from my waist and hips combined. 

Would I like this process to go faster? F YES! But what do I know about the fast cut? Itโ€™s the one that doesnโ€™t last!

Would I like to lose body fat faster? F YES! But am I willing to enter into food restriction and compulsive exercise to get me to where I think I want to be sooner? HELL NO because I want to still enjoy life, go out and have fun. 

Is it possible to have fun, go out and still lose body fat? YES YES YES and I am living proof of that doing a cut while still having fun right now!

Are you trying to lose weight or build some muscle? Howโ€™s your journey going so far? And what kind of plan are you following?ย 

why orange theory doesn’t work

Why Orange Theory doesnโ€™t workโ€ฆ

Orangetheory (OT) is a 1 hour, full body workout based upon heart rate training. 

Sounds great, doesnโ€™t it?!

What NOBODY talks about it – their heart rate training is not 100% accurate and yet, OTers live and die by their numbers.

I am a virtual and in person trainer in Honolulu, Hawaii. Recently, a new client (a DIE HARD OT participant) confessed to me โ€œLee-Ann, I am killing myself in these classes and no matter how hard I am working, my dam heart rate canโ€™t get to where they tell me it should be.โ€

Should be huh? Says who? The OT Coach? The splat board? 

What about how you feel? How does your body feel irregardless of what your heart rate monitor says?

YOWZA!

Obvi – her symptoms definitely tell me something else is going on and this is where OT fails you. I see far too many like my client taking these 1 hour high intensity classes day after day, 5-7 days per week all in a quest to be leaner. But, eventually, they all hit a brick wall. 

Weight loss stops. Weight gain sets and a medley of other issues start to show – increased hunger, lower energy, increased cravings, increased lower belly fat.

Look, Iโ€™m calling out OT here, but really, there are so many ways people try to lose weight; ways that have no hope of working!

-endless hours on the stair master or running on a treadmill
-taking insane workout interval classes
-doing 100s of squats or sit ups or pushups every day for 30, 75, 90 days
-doing the cabbage soup diet or the hot pepper and honey detoxย 

Youโ€™ve probably tried one of those at some point. And I have too (except for the cabbage soup diet, nope did not try that one!)

So, stop repeating the same shit over again – thatโ€™s INSANITY. Instead, do this:

  1. Stop doing what everyone else is doing 
  2. Stop doing the same things youโ€™ve done before hoping for a result
  3. Start drinking your water and eating your protein, with every meal
  4. Start talking easy walks every day, hitting a step goal
  5. Start lifting heavy weight, getting uncomfortable 3-4x per week

There is no magical pill. There is no secret solution. There is no perfect way for you to achieve your health and wellness goals. There is only learning from your mistakes and doing better!

Pic below is hubby and I finishing our 3 mile walk jog on this beautiful Sunday!

“i know i need to exercise”

โ€œ๐—œ ๐—ธ๐—ป๐—ผ๐˜„ ๐—œ ๐—ป๐—ฒ๐—ฒ๐—ฑ ๐˜๐—ผ ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ, ๐—ฏ๐˜‚๐˜ ๐—œโ€™๐—บ ๐—ท๐˜‚๐˜€๐˜ ๐˜๐—ผ๐—ผ (๐—ณ๐—ถ๐—น๐—น ๐—ถ๐—ป ๐˜๐—ต๐—ฒ ๐—ฏ๐—น๐—ฎ๐—ป๐—ธ)โ€ฆ

tired; stressed; lazy; unmotivated; busy

When these thoughts creep into my head, I tell myself this:

๐•Š๐•†๐•„๐”ผ๐•‹โ„๐•€โ„•๐”พ ๐•€๐•Š ๐”ธ๐•ƒ๐•Ž๐”ธ๐•๐•Š ๐”น๐”ผ๐•‹๐•‹๐”ผโ„ ๐•‹โ„๐”ธโ„• โ„•๐•†๐•‹โ„๐•€โ„•๐”พ!

Yep folks, even myself, Coach / Trainer / Instructor – I have more BLAH days than good ones; more days when motivation has flown the coop and the LAST thing I want to do is to move, exercise, stretchโ€ฆ

Yesterday afternoon, our bedroom was flooded from an upstairs apartment whose sink was overflowing. My bed is ruined. I had planned to go to the gym to lift, but this hiccup changed my plans. 

You see, whether it be a FLOOD or your MOTIVATION, there will always be *something* that you think is the reason you canโ€™t exercise or eat right.โ€ 

Donโ€™t let your #excuses overpower your ability to take one small step toward your big goal! 

Tell๐Ÿ‘๐Ÿป yourself,๐Ÿ‘๐Ÿผ โ€œI๐Ÿ‘๐Ÿฝ ๐Ÿ‘๐Ÿพ just๐Ÿ‘๐Ÿฟ have๐Ÿ‘๐Ÿป to๐Ÿ‘๐Ÿผ start.โ€๐Ÿ‘๐Ÿฝ 

A 10-sec yoga stretch. A 5 minute walk. A 10 minute breathing meditation. And more often than not, doing just one small thing is enough to keep your motivation going so you will look forward to moving your body again the next day and the day after as opposed to falling off the wagon altogether.

If youโ€™ve been in this hamster wheel of on a diet, off a diet, on an exercise program, off an exercise program, I have something for you!ย 

My 21-day Fitness Fix is a free 21-day self-paced email series where I teach you how to create your unique food and fitness program; one that you will actually enjoy following; a sustainable plan that wonโ€™t be a โ€œdietโ€ or exercise schedule; but rather, your new way of living!ย 

๐™„๐™ฉโ€™๐™จ ๐™๐™๐™€๐™€, ๐™จ๐™ค ๐™ฉ๐™๐™š๐™ง๐™š ๐™ž๐™จ ๐™•๐™€๐™๐™Š ๐™ง๐™ž๐™จ๐™  ๐™›๐™ค๐™ง ๐™ฎ๐™ค๐™ช – ๐™š๐™ญ๐™˜๐™š๐™ฅ๐™ฉ ๐™ฉ๐™๐™š ๐™ง๐™ž๐™จ๐™  ๐™ค๐™› ๐™ฃ๐™ค๐™ฉ ๐™จ๐™ฉ๐™–๐™ง๐™ฉ๐™ž๐™ฃ๐™œ, ๐™ค๐™› ๐™ฃ๐™ค๐™ฉ ๐™ฉ๐™–๐™ ๐™ž๐™ฃ๐™œ ๐™–๐™˜๐™ฉ๐™ž๐™ค๐™ฃ! ๐˜ฟ๐™ค๐™ฃโ€™๐™ฉ ๐™ข๐™–๐™ ๐™š ๐™ฉ๐™๐™–๐™ฉ ๐™ข๐™ž๐™จ๐™ฉ๐™–๐™ ๐™š ๐™–๐™œ๐™–๐™ž๐™ฃ!ย