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It goes hand in hand with recovery. If your body isn’t fueled by proper nutrition, not only will your energy levels be low, but you will also have a hard time building muscle and it can really affect your performance.

I would like all my clients to learn how to build a solid foundation with food, and to have a long-term diet plan. The quick fix never lasts and we need to ensure that you learn more about your body specifically and what type of foods you should be trying to incorporate into your diet in order for you to perform the best in and out of the gym.

In monthly packages that include a training program you will also receive diet tips and macros specifically designed for you by using your body type, weight, age, height, and activity level. As your activity levels increase, your weight starts to go down if you want to lose weight, or up if you are trying to gain weight. We will continue to adjust your macros if you reach a plateau. We want to change your taste buds to crave healthy, nutritious foods…not unhealthy, unfulfilling foods. Your body is your home, it’s important you know how it functions and how to ensure that you are eating properly according to your goals and building a healthy relationship with food.

If we want to build muscle, we first have to break down that muscle by creating small tears in it and we do that during weight training. Post-workout we want to repair and recover with proper nutrition and stretching so that when we lift again, we don't continue damaging the muscle. By doing this it will also prevent any injuries. You must feed your body clean, non-processed and nutrient rich foods to not only feel better but also to be able to safely train even harder every time we meet.

Macros and diet tips included in the programs will teach you how to make smarter choices and feel fuller by eating more of the right kinds of foods. They will teach you which foods should be organic and which foods don't need to be. It will teach you how to order out, and still be able to enjoy yourself. I am also available when you need me, so let’s say you have plans to have pizza night with friends but you don’t want to ruin your hard work all week by eating a high processed, greasy dinner. I will help you select something off the menu before you go so you don’t even have to think about it. It’s all done for you. It doesn’t get much better than that!

Think about it… when you eat an unhealthy meal, how do you feel? You go out for pasta one night, eat way too much bread and load up on high carbs and processed, fried foods that end up making you feel sluggish and lazy. The last thing you want to do is go put your body through a workout or feel the need to do extra work just to burn it off. Yikes! Or even worse, what about after you binge eat snacks late at night and feel guilty about it the next day to the point that you can’t even focus on your normal day to day activities and work because you are too worried about what you ate the night before? What a waste of your energy! Now think about how you feel when you eat a healthy, balanced and nutritious meal. You feel energized, productive, and focused. You might even feel a bit of confidence for being able to stay disciplined in your new “diet.” Who doesn’t want to feel proud of themselves, am I right? You can’t out-train a bad diet and everyone of us should be striving to be as healthy as we can be so we can genuinely enjoy life!

Life is not about counting calories, constantly trying to “get ready” to live your life. It’s not about going on vacation and being so stressed out about how you’re going to feel when you wear that new bikini you just bought that you work out and starve yourself pre-vacation. Take charge of your own life and always be ready for whatever life throws your way! I will teach you how to still enjoy your life and be able to maintain a proper and attainable diet that won't control your life, but will end up making you feel healthier, more energized and more productive than ever!

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Hiii babes! Self love and confidence is something I like to teach my clients in the very beginning of training and throughout their sessions with me. If you don't love yourself now then when you get to your goal, you're still never going to be satisfied and happy overall. I think the first step to getting happier and healthier comes a lot from how you think about yourself and what you feed your mind daily. Your mind is extremely powerful, the more positive you are and the nicer you are to yourself really reflects your overall energy you release when people are around you. You want people to feel happier and at peace when they are around you, not more stressed and anxious. Below are some steps you can take to getting more confident and find that inner happiness on the daily.

  1. Morning Affirmations:

Begin each morning with good intentions. Get up when that first alarm goes off, drink your water, make a cup of coffee and sit down for 5 minutes to set your intentions for the day. Write down what you want to accomplish today, how you want to feel, and how you will react if someone upsets you or things don't go your way. Have a plan for each and everyday. For example: I tend to let little things get the best of me and get upset easily if things are done the way I expected it to be done. So, instead of getting mad and letting one little incident ruin my whole day and my good energy, I try to take a step back and a deep breath. I think "Why is this upsetting me?" "Is this something that's worth getting upset over?" Because, not every person is the same and people will do whatever they want given certain circumstances or events that are happening in their personal life. You can never take ANYTHING personal. Because no matter what, that person will do whatever they want, not what you expect of them. Low expectations for others, high standards for yourself.

2. Self-love Personal Talk:

Remember how I said in the beginning that your mind is very powerful and what you feed it on the daily will affect your whole energy you give out? It's so true! Have you ever had a friend say to you "Ugh, I look so fat in this outfit." or grab their skin and say "I have gained so much weight I look so gross" It's a very uncomfortable situation and feeling that they have now put you in and now you have to go "No, No! You look great!" Then, they will usually continue to rip themselves apart and you try to change the subject. I tell my friends and clients, that if you wouldn't say it to the one you love the most you most definitely shouldn't be saying it to yourself! You would never look at your mom or best friend and say "Omg, you have gained so much weight, look at all your cellulite!" That would be so awful, it would make her feel so self conscious and ruin her whole day. So, don't say bad, negative comments about your body to yourself. If you do, then quickly reset your mind and give yourself a compliment instead, and say it out loud. Saying something out loud gives it more purpose and it's important to hear those positive thoughts out loud.

3. Bedtime Journaling:

At the end of your day after everything is done and the day is coming to an end, it's good to reflect back and see how you did after your morning affirmations. Sit down, and look at your morning affirmations, what you intended for the day and if you stuck to it. Did you do everything you planned on doing? If not, how come and how can you make sure that you don't let that happen again? The feeling of accomplishment will help build confidence in yourself. If you didn't stick to it, that's ok! We are human, we aren't perfect. But, it's important to have self awareness and realize what you need to personally work on to be a better person each and everyday. Just try again the next day. Trial and error!

I hope you guys take the time to build self confidence and find that inner happiness. It might not be easy, especially in the beginning but eventually you'll notice that your overall energy and positivity way of living will completely change your life for the better!

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