October 2, 2019

What did She-Hulk eat during the Halloween party?

-2 fireball shots. Yes, it's food. 

-Pulled chicken..cuz someone gotta feed her muscles 

-Swedish fish candy

-chocolate dipped smores cookies (whoever made them, I love you).

The day after, she returned to her normal, healthy eating schedule. She didn't try to 'burn off' those extra evil halloween calories because she doesn't use exercise to punish herself. She didn't have a full blown binge fest, because "she already messed up her p...

June 17, 2019

Here’s an example of an emotional eating habit cycle:

cue - feelings of sadness

The cue leads to a routine, which is eating

Then the routine leads to the reward, which is the happiness, relief etc

Here’s the thing, when a habit emerges, the brain fully stops participating in decision making.

So, deciding ‘I’m goin to stop eating when I feel sad’ isn’t going to cut it because the habit is on an autopilot mode.

Habit cannot be eradicated, it must be replaced. 

So, what you can do is change your rou...

June 17, 2019

How do I know how many calories I burn per day?

How can I speed up my metabolism?

These are some of the questions my clients have asked me at least once.

So, let's look at what your metabolism consists of, or, what is the amount of calories you burn per day:

1. BMR: Basal metabolic rate.
The amount of calories your body burns at rest, for survival. 
For instance, breathing.

2. TEF: Thermic effect of food.
The amount of calories your body burns just for processing the food you're eating (digesti...

June 17, 2019

I find it interesting that among workout clothes, flowers and candles, some of my clients gave me peanut butter themed candy for my birthday.

Do you think they know me well? lol

Some of these clients have lost anywhere between 10lbs-50 lbs while working with me, focusing on making healthy choices and controlling their caloric intake, while treating themselves from time to time on their favorite foods.

We focused on creating a healthy and positive relationship with food.

We focused on not elimi...

May 13, 2019

Lifting weights and properly resting between sets > endless rounds of circuit training/cardio bursts.

Many times I find myself having to instruct the client to REST between sets.

Women, especially, are so used to performing one exercise then jumping in place then running up the stairs then going back to doing another exercise, so that they FEEL exhausted at the end of a workout.

But, the truth is, exhaustion =/= progression.

I love incorporating supersets with clients, as well as fillers betwe...

May 11, 2019

"Strength training appeals to people for different reasons, but let's be honest—everyone wants to look good naked, and no one wants to get injured. You've probably tried countless training programs looking to achieve your dream physique, yet you feel that something is missing. Maybe you're bench pressing 225 pounds, but your shoulder keeps bothering you; or you've added some inches to your biceps, but you're still being told to stop slouching so much; or you've seen improvements in your physique...

April 24, 2019

Strength training isn’t only about building a sexy, fit physique.

It's about building a strong character. 

It’s about feeling strong and capable to the point that you become what you look, and you operate from a strong emotional place.

It’s about carrying yourself with confidence; and focusing on growth, and improvement over time.

It's truly a self-discovery journey. 

Throughout my years of training , I’ve had my fair share of close ones telling me I’ve gained ‘ too much muscle’.


April 19, 2019

Just a friendly reminder-

You won't find happiness, once you're lean.

Your life won't be any more meaningful , once you're lean.

Your friends and family won't love you any more, once you're lean.

You won't get wiser, once you're lean.

You won't become a better person , once you're lean.

All your troubles and hardships won't disappear, once you're lean.

Over the years, I've witnessed so many people (mainly women) attaching their self worth to the number on the scale or the size they wear.

This needs to s...

April 19, 2019

Social media, specifically Instagram, is full of before and after pics. You see these insane transformations of women/men who went from ‘not fit’ to ‘toned, lean and buff looking’.

You’re thinking to yourself: ‘this kind of transformation probably takes around 3-6 months’.

Unfortunately, when your wishful body doesn’t show up ‘on time’, you get discouraged, and you want to give up.

The reality is that we’re talking about *years of consistent work* to reach that kind of transformation.

Let me expla...

April 19, 2019

1. Be process oriented, not event oriented.

Celebrate every habit/ behavior you take upon yourself to become better.

If you started eating protein in every meal, that’s huge.

If you’ve been strength training 3 times a week for the past 2 months- that’s success. 

Again, focus on what is in your control, and what you can keep doing to reach your goals.

2. Find your why. 

Ask yourself 3-5 times WHY. Why do you want to start eating healthier? Why do you want to strength train? Find your deepest, most...

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