Tuesday, May 30, 2017

The "Go Hard or Go Home" Mentality

I am an extremist and in some ways it's an admirable trait, but in others it can result in some dangerous consequences. I am pretty open about my past and my fitness journey that has shaped me into the woman I am today; 3 years ago, I was suffering from Anorexia and couldn't seem to beat it no matter how much support I had. I grew up without an understanding of a healthy lifestyle and how to get the results I wanted without sacrificing my health. Through education and experience, I have recovered, but it took some time. Life is all about moderation and enjoying living in the moment.

Anyone can fall victim to misconceptions about nutrition, exercise, body image, gym etiquette, life etc, but with my experience in working with women, I have found the diet and exercise misconceptions and misinformation to be prevalent. I never have any judgements being that I have thought/done/said most of the things I hear from my clients, but it is my mission to better the lives of all my clients while still helping them attain their goals.


When you see positive changes upon eating healthier, you want to keep it up right? This is a natural progression when seeing all the hard work paying off, but taking it to the extreme and obsessing over every little thing you put in your mouth becomes unhealthy and all moderation is lost. There is also guilt that accompanies this transition; food should never be labeled as "bad" or "good" and guilt shouldn't be felt is there is a splurge every now and again.

I am always stunned when my clients respond with "you eat that?!" when I mention going out for pizza, my love for donuts or how I really enjoyed my Village Inn pie the night before. I'm not perfect by any means, but life is too short to not enjoy every second of it. Eating out and socializing is a huge part of life, and I would never expect my clients to avoid these experiences.

Those little splurges every once in awhile in between wholesome and nutritionally-dense eating helps boost the metabolism as well--it provides a challenge for the digestive system and the metabolism will be elevated for many hours after in an effort to process the food it's unaccustomed to! Of course, this also shouldn't be taken to an extreme where you're popping poptarts every day (haha, but seriously)!


I can relate to feeling like you want to go more and more when you start seeing results from all the hard work you're putting in at the gym, but there is such a thing as overtraining. The first few weeks of starting an exercise routine will be tough, both mentally and physically, and painful, but stick it out because it will be worth it!

Exercise should be individualized and enjoyable. Getting to see your body change and your health improve looks and feels wonderful. Exercise should make you feel great about yourself, make tasks of daily living easier, provide positive health improvements, build muscle, boost energy and alleviate stress; but when taken to an extreme, its benefits are masked. Try never to use working out as "punishment" for eating something "bad" or as a way to "earn" something later, or in an attempt to make up for the week you missed at the gym etc.

Try to be active every day, but not all of these days need to be in the gym engaging in an intense workout. Shoot for 10,000 steps a day, go for a hike, walk the dogs after work etc. Always keep your sights on the big picture and do whatever it takes to make sure you get there in the safest and most efficient way possible.

Monday, May 22, 2017

When to Quit Your Job

I follow Michael Boyle's everything religiously and recently he referenced Ryan Lee and this awesome article. This perfectly describes what I feel I have been going through for the past few years! I have always been different and knew I was destined for more, but just recently it has come together to allow me to follow my true passion and go independent. Granted, I do promotional modeling and brand ambassador work on the side when I am not training, but I am finally to a point where training under MJ Fit is my "job" and the demos and promos I do are my side gig. It's taken a long time and a lot of work to get here, and it's only the beginning!

Although I have been thinking about starting my own company for the past year and a half, I really wanted to make sure I had the clientele, time and tools necessary to make myself successful. Waiting until I finished school was also a priority--when I commit to something, I want to make sure I can give it 100%. Mr. Lee was more calculated than I have been being that he waited until he had been generating more than his gym teacher salary for 6 consecutive months before leaving. I more just spoke with all my clients to make sure they would support me and help me with referrals. I also began marketing myself in the community to begin growing my business even more.

The focus on creating deadlines for yourself to achieve your long-term goals is imperative. I consult bi-weekly with a member of the Small Business Association of Denver to make sure I am setting realistic and appropriate goals for myself, and then also making sure I reach them. I was nervous that once school ended, I would lose that accountability and adherence to the timeline I had promised myself I would stick to. The goal should not be to "get rich quick," but rather to build an empire and something that will be timeless and fulfilling. To quote Mr. Lee, "No momentum = Business death," do having deadlines to make sure there is a sense of urgency is vital.

In the real-world, life is draining and overwhelming, so I decided to make my dreams come true and to do that I needed to drastically cut my financial obligations. I had full-time school, full-time job in an unrelated field, part-time training job at a gym that paid terribly and was still trying to work on my business as well as myself as an athlete. It was too much, too expensive, too draining and way too miserable. I needed more flexible hours to allow me to get my priorities in check, so I quit the full-time job and began focusing more on my business which allowed me to soon quit my part-time training job to start my own company! I pay a monthly rent to train at the facility where I do and also do promotions on the side--I love my life now and can spend a lot more time preparing to open my gym! The promotions allow me to network in a few of the neighborhoods in Denver I am looking at for my gym/to live, so it's a win/win in my book!

Attached is the awesome article!


Saturday, May 20, 2017

Eat More Fat = Get More Fit

It's crazy how big of an impact the 80's and 90's fat free craze had on our society's idea of what a "healthy" diet really is. Fat is a good thing (the good kind of course) and when you extract all fat from a diet a person is going to be left hungry and will fall victim to cravings.

Fat is such a dense energy source that is satiating for a long duration, so it should be a staple in anyone's diet regardless of goals.

The bad stuff:

Trans Fats--these are the fats that will be in preserved foods, so steer clear of frozen pizzas and McDonalds hamburgers and you should be good to go.

Saturated fats--there are some okay sources of this, like coconut oil, animal products and dairy products, but in excess it can cause the onset of any of the risk factors.

Monounsaturated & polyunsaturated fats--These are going to be in "heart-healthy" foods, so salmon, avocados, most nuts, olive oil, seeds and a few others. To create a healthy and balance diet, your meal plan should be rich with this type of fat.