Category Archives: Fitness

Transform

๐˜›๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ช๐˜ค๐˜ต๐˜ถ๐˜ณ๐˜ฆ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ญ๐˜ฆ๐˜ง๐˜ต ๐˜ธ๐˜ข๐˜ด ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ข๐˜ณ๐˜ฅ๐˜ฆ๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ ๐˜ฉ๐˜ข๐˜ฅ ๐˜ต๐˜ฐ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ด๐˜ฐ๐˜ค๐˜ช๐˜ข๐˜ญ ๐˜ฎ๐˜ฆ๐˜ฅ๐˜ช๐˜ข. โฃ
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I had just moved back to Massachusetts, was depressed, and up almost 40 lbs from a weight that was healthiest for my body. โฃ
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My workouts felt slow, heavy, and I dreaded every single one of them. โฃ
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My nutrition was a mess of restricting to compensate for the weight gain and overeating out of sadness, emotions, and just plain hunger. โฃ
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At the time I was teaching fitness classes, running a successful online nutrition & fitness business, and was beyond embarrassed with how far I had fallen off track. โฃ
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Then one of the best things to ever happen to me occurred. ๐€๐ง๐ ๐ˆ ๐š๐ฅ๐ฆ๐จ๐ฌ๐ญ ๐ญ๐ฎ๐ซ๐ง๐ž๐ ๐ข๐ญ ๐๐จ๐ฐ๐ง. โฃ
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I was embarrassed to share. โฃ
I was terrified to fail. โฃ
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But I was chosen to test out a 20 minute cardio program with the creator of insanity, and couldnโ€™t turn it down. โฃ
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So I committed. โฃ
I dove in to day one all over again. โฃ
I trusted the process. โฃ
I used Shaun T as my greatest source of motivation. โฃ
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And thank goodness I did. โฃ
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Three years later, and I still credit that program as the one thing to completely transform me all over again. โฃ

Iโ€™m curious where youโ€™re at on your journey? Afraid to start? Going well? Ready to restart? Need a boost of motivation?

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Weekly Averages

๐€๐ซ๐ž ๐ฒ๐จ๐ฎ ๐ ๐ฎ๐ข๐ฅ๐ญ๐ฒ ๐จ๐Ÿ ๐ญ๐ก๐ข๐ฌ? โฃ
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Doing so well all week, overdoing it on the weekend and starting fresh on Monday? โฃ
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๐˜š๐˜ต๐˜ฆ๐˜ฑ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜จ๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ณ๐˜ถ๐˜ด๐˜ต๐˜ณ๐˜ข๐˜ต๐˜ฆ๐˜ฅ ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ณ๐˜ฆ๐˜ฏ’๐˜ต ๐˜ด๐˜ฆ๐˜ฆ๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ข๐˜ด ๐˜ง๐˜ข๐˜ด๐˜ต ๐˜ข๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ? โฃ
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Weighing in, expecting a loss and seeing a spike & wave of disappointment instead? โฃ
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If any of these apply to you, I want to share one of the ๐›๐ข๐ ๐ ๐ž๐ฌ๐ญ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ ๐š๐ฆ๐ž ๐œ๐ก๐š๐ง๐ ๐ž๐ซ๐ฌ for myself and a lot of my clientsโ€ฆ โฃ
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๐—ช๐ž๐ž๐ค๐ฅ๐ฒ ๐€๐ฏ๐ž๐ซ๐š๐ ๐ž๐ฌ โฃ
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๐˜Ž๐˜ช๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ข ๐˜ต๐˜ณ๐˜บ…โฃ
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Instead of judging your progress on the scale by day to day fluctuations or once a week weigh ins, weigh in daily, first thing in the morning. โฃ
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At the end of the week, find the average weight across your week & compare that week over week. Chances are when you do this, youโ€™ll find your lack of progress is actually slow and steady progress downward, despite those random spikes. โฃ
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Same thing goes with calories and macros. Reality is, itโ€™s a whole lot more realistic to hit a weekly average calorie goal vs. a daily goal perfectly each day. โฃ
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This will give you some wiggle room for those high calorie Saturdayโ€™s, the days where you just canโ€™t eat as much as you’d like, or when your food choices are less than stellar. โฃ
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These simple shifts can make a whole world of difference in how you measure and see your progress. You’ll no longer feel like every day has to be perfect to see results. Because it doesnโ€™t.
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Embrace the journey & the process. โฃ
Focus on shifting your mindset & seeing things differently. โฃ
Progress will come. โฃ

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Let’s Get Up with Shaun T

Introducing our newest program: Let’s Get Up!

If you’re looking to get started on your fitness journey or need a little boost to successfully restart this is the program for you!

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The Basics:

The LETโ€™S GET UP! program is 30-35 minutes of pure joy, 6 days a week, for 30 days.

The workouts are easy-to-follow cardio dance sequences, bodyweight resistance training, along with some INSANITY-based (cardio) moves set to music. The, Shaun also adds two dumbbell resistance workouts per week to torch fat, raise your metabolism, and sculpt your entire body.

Here’s the great part, youโ€™ll be having so much fun, youโ€™ll almost forget youโ€™re working out!

Youโ€™ll also get five bonus rhythmic stretching segments where Shaun keeps the good vibes going as he helps you stay motivated to reach your goals. These can be done after your workout, as a way to wind down in the evening, or any time you want a little physical and emotional release.

You need very minimal equipment for this program. The dance workouts require no equipment, and the for the resistance workouts, all you need are some light to medium dumbbells.

If you want to give it a try, I have a totally no strings attached sample workout here!ย 

If you fall in love and would love more info comment below and I’ll reach out!

Or to join us for our hype group as we go through the program togetherย simply send me an email to [email protected] with the subject line: LGU and I’ll be able to get you set up and ready to go!

I can’t say enough good things about Shaun T! In fact it was his exact program 3 years ago that helped me to completely transform on my fitness journey. There’s something to be said for his motivation, and how he truly address the mindset behind a successful transformation needed for change.

Here are my results since starting that program 3 years ago:

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Now, I cannot wait to create your success story with you!

3 Simple Changes…

๐˜ˆ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฉ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต ๐˜ช๐˜ด ๐˜ฐ๐˜ฏ๐˜ญ๐˜บ ๐Ÿบ% ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฅ๐˜ข๐˜บโ€ฆ โฃ
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๐๐ฎ๐ญ ๐ฐ๐ก๐š๐ญโ€™๐ฌ ๐ก๐š๐ฉ๐ฉ๐ž๐ง๐ข๐ง๐  ๐๐ฎ๐ซ๐ข๐ง๐  ๐ญ๐ก๐ž ๐จ๐ญ๐ก๐ž๐ซ ๐Ÿ—๐Ÿ”%? โฃ
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I posted last week about the importance of training your core, but we all know that you can do all the sit ups in the world and see zero change in your body if other factors arenโ€™t coming into play as well. โฃ
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That being said, before you go cleansing and detoxing, letโ€™s first focus on some small sustainable habits you can incorporate consistently to progressively see and feel change over time. โฃ
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๐Ÿ‘ ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž๐ฌ ๐ญ๐จ ๐ข๐ง๐œ๐จ๐ซ๐ฉ๐จ๐ซ๐š๐ญ๐ž: โฃ
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1. ๐˜š๐˜ฆ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜๐˜ช๐˜ต ๐˜ข ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ ๐˜ด๐˜ต๐˜ฆ๐˜ฑ ๐˜จ๐˜ฐ๐˜ข๐˜ญ. Take inventory of your current steps per day and aim to increase and stay consistent from there. We often overestimate how much of a role our workouts play in weight loss, and underestimate the small things like your day to day activity and steps. It can play a huge role in overall calorie burn throughout your day. โฃ
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2. ๐˜–๐˜ฏ๐˜ฆ ๐˜ฃ๐˜ช๐˜จ ๐˜ด๐˜ข๐˜ญ๐˜ข๐˜ฅ ๐˜ข ๐˜ฅ๐˜ข๐˜บ. Donโ€™t overthink this one. Incorporate one veggie based salad a day and youโ€™ll fill up on good foods, bump up your fiber, and find yourself planning and accounting for at least one healthy meal a day โฃ
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3. ๐˜‹๐˜ณ๐˜ช๐˜ฏ๐˜ฌ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ญ๐˜ฆ๐˜ด๐˜ด ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ด๐˜ต๐˜ถ๐˜ง๐˜ง. Cut back on the calories coming from other drinks, and aim to hit a water goal. Not only will youโ€™ll likely feel a bit less hungry but you could also potentially be decreasing a ton of empty calories. โฃ
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Simple! Once you nail these you can start to layer on more steps. ๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ˆ๐˜ฑ๐˜ณ๐˜ช๐˜ญ ๐˜ˆ๐˜ฃ๐˜ด ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ถ๐˜ด? ๐˜๐˜ฐ๐˜ธ ๐˜ฅ๐˜ช๐˜ฅ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜จ๐˜ฐ? ๐˜ž๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ด๐˜ช๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ ๐˜ต๐˜ช๐˜ฑ๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ช๐˜ฏ๐˜ค๐˜ฐ๐˜ณ๐˜ฑ๐˜ฐ๐˜ณ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ? โฃ
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April Abs

Yes Iโ€™m running an April Abs Challenge but I also want you to ๐’๐“๐Ž๐ ๐‚๐‡๐€๐’๐ˆ๐๐† ๐€ ๐’๐ˆ๐— ๐๐€๐‚๐Š. โฃ
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We always hear the saying, ๐˜ข๐˜ฃ๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜ฎ๐˜ข๐˜ฅ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฌ๐˜ช๐˜ต๐˜ค๐˜ฉ๐˜ฆ๐˜ฏ. But, the reality is theyโ€™re revealed in the kitchen, and still made in the gym. Just like any other muscle group, in order to build stronger ones, we need to train them. โฃ
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๐•๐ข๐ฌ๐ข๐›๐ฅ๐ž ๐š๐›๐ฌ ๐จ๐Ÿ๐ญ๐ž๐ง ๐œ๐จ๐ฆ๐ž ๐Ÿ๐ซ๐จ๐ฆ ๐ญ๐ฐ๐จ ๐ญ๐ก๐ข๐ง๐ ๐ฌ: โฃ
1๏ธโƒฃA low enough body fat to visibly see them. โฃ
2๏ธโƒฃThicker muscle bellies that are more visible giving you that six pack appearance.โฃ
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Some of this also comes down to genetics, the structure of your body, and many other factors we have little control over. โฃ
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But while visible abs are great, the reason we actually want to train our core is a whole lot different. โฃ
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And full honesty, having a low enough body fat to visibly see abs may not put your body in the healthiest or happiest state. (๐˜ง๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ฅ๐˜ญ๐˜บ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ข ๐˜ธ๐˜ฉ๐˜ฐ๐˜ญ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ต ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ญ๐˜ช๐˜ง๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐Ÿผ ๐˜ฑ๐˜ข๐˜ค๐˜ฌ ๐˜ข๐˜ฃ๐˜ด). โฃ
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So why train your core? โฃ
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Your core is not just those 6 pack abs, it is the entire base of support for your entire body. โฃ
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It includes your ab muscles, pelvic floor, the back muscles that stabilize your spine, and your diaphragm (your muscle used to breathe). โฃ
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It helps with everything from posture, to balance and stability, rotational movements, and is one of the most common ways to prevent or manage low back injury. โฃ
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Long story shortโ€ฆ if you want to move well and stay injury free until youโ€™re 90, a stronger core is going to allow you to do that. โฃ
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So stop chasing those 6 pack abs and start focusing on health, longevity, and moving well. โฃ
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Fuel your body well in the kitchen and trust with time your hard work will appear. โฃ
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AND if you want to train your core with me, hop in our ๐…๐ซ๐ž๐ž ๐€๐ฉ๐ซ๐ข๐ฅ ๐€๐›๐ฌ ๐‚๐ก๐š๐ฅ๐ฅ๐ž๐ง๐ ๐ž. Iโ€™m sharing a new workout a day, 5 days a week under 10 minutes a day.ย Join us here!ย 
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๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฎ๐˜ฆ? ๐˜ž๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ค๐˜ฐ๐˜ณ๐˜ฆ ๐˜ฆ๐˜น๐˜ฆ๐˜ณ๐˜ค๐˜ช๐˜ด๐˜ฆ? ๐˜“๐˜ฐ๐˜ท๐˜ฆ ๐˜ฐ๐˜ณ ๐˜ฉ๐˜ข๐˜ต๐˜ฆ ๐˜ต๐˜ฐ ๐˜ต๐˜ณ๐˜ข๐˜ช๐˜ฏ ๐˜ช๐˜ต? โฃ
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P.S. This picture was my pre-surgery core and Iโ€™m working hard to get back there because I know I was at my healthiest, fittest, and most functional. One day at a time. โฃ
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