Just For You Fitness Personal Training

This .... so much this

So .. It's Christmas and soon the new year which means we will see a shit-tonne of articles and posts about cleanses, how many minutes of extra cardio you need ...to do to burn the extra calories, the new and improved latest quick fix diet, the 4, 6, 8 , 12 week programs that promise to get you ripped like the fitness model promoting them, the marketing targeting your self loathing, and emotions to get you to click that "buy now" button, another "study" that shows fat is the reason you're fat, carbs are again the real culprit, this new shake will get you fit and healthy .... etc etc etc How about you make this Christmas and the new year the time to pull your head out of the sand (and we all know that's not what i really wanted to say ) and acknowledge what you already know, use your common sense and ignore the above .. put in the work and the time necessary to create the results you want, to change your lifestyle to a healthier and happier one. If you need some guidance, I'd be happy to help. Have a very Merry Christmas. Enjoy yourselves and the time spent with family and friends. much love Me

I read this today about the many benefits of weightlifting : "Weightlifting turns female wallflowers into empowered badasses." I couldn't agree more

I have logged my food in myfitnesspal for 490 days. Some folks dislike tracking their intake, that's ok Some folks say it's not necessary to track your intake to reach your goals, that's ok Some folks say listen to your body, eat intuitively, that's ok Buuut they arent me ... I say, if you want a good picture of how and what you eat, track your intake I say, if you're not able to reach your goals by eating intuitively, track your intake I say, it's a great learning tool I also say, do what works for you and if what you're doing isn't working, try something else I track my intake beacuse i am not an intuitive eater .. i have goals i want to reach .. for me tracking keeps me aware if how much i am eating .. I rather like it and it's just part of my day

Meal prep done for the week. Well lunches anyways I tend to prep lunches only but do plan what each breakfast and dinner will be for the week. This week we have higher volume and lower calorie lunches... 115g baked chicken breast 120g sautéed cabbage 125g broccoli, cauliflower and carrots 260 calories 15g carb/4g fat/32g protein I cannot wait for lunch tomorrow lol

Changing your lifestyle, changing your health, losing fat, bodybuilding.. .. whatever the end goal is, be sure you're doing it for you Don't seek validation from others, seek it from yourself Don't look to others to show pride in your progress, be proud of yourself , be proud of every battle won, be proud of every single step taken Don't look to others to support you, you need to support yourself Do not look to others for love, you must love yourself ... For in the end there is only you

There are very few absolute when it comes to fitness For example: -You absolutely do not have to squat ATG *(ass to grass) to reap the benefit of the exercise -You absolutely do not have to do cardio to lose body fat... -You absolutely do not have to squat to get a nice butt -You absolutely do not have to do crunches to get a six pack -You absolutely cannot dictate where your body will lose fat (i.e. spot reduction) You do however, absolutely, need to burn more calories than you consume to lose body fat You do however, absolutely need to consume more calories than you burn to facilitate building muscle You do however, absolutely need to add resistance training to your regime to aid in maintaining lean body mass while dieting

Why do you exercise? Why do you eat healthy? Why do you work with a coach? Why do you do what you do? What is your "why" For me, initially, all those years ago, exetcise /weiggt lifting was about being skinny and no longer hating myself. Then as years went by it became more about being a bodybuilder (yes at one time I wanted to be the next Cory Everson) Then it morphed into an escape from my unhappiness. And as I learned and as time went by i fell in love with weightlif...ting even more and as I've aged it's about being healthy, challenging my body and mind, fighting the aging process (I will never look my age dammit lol) and to never go back to where I started as that fat unhappy girl. Those are my "why' Your 'why' doesn't just have apply to exercise.. it also can apply to all that you do. Find your 'why', your real 'why .. Keep it close and revisit when you lose your way .

We all know how important staying active is for overall health. But did you know the importance of adding resistance training to your exercise regime? Here are a few reasons: resistance training helps protect bone health and muscle mass resistance training helps keep your body strong as you age resistance training helps boost energy and can help improve your mood... resistance training translates into a higher calorie burn post workout See more

Meal prepping success .. such a great way to stay on track. Let's see your meal prepping success

You say you don't have time? And yet you can spend an hour on FB or IG or Twitter or even more sitting watching tv ... If you really wanted to do something you'd find a way to work it into your day .. you'd make the time needed. I quit saying I don't have time awhile ago .. it was an untruth .. I have plenty of time to do what I want to do .. As do you... See more

Today's boring fitness tip: To reduce body fat you MUST burn more calories than what you consume