Benefits of personal training

benefits of personal training

With summer here, everyone is rocking their bathing suits, tank tops, and dresses. Most of my clients are thankful that they got a head start in their training, both in person and online. My clients are healthy, happy, and feeling fit for summer. I am sure many of you ladies are too! Summer time means kicking it up a notch, getting those workouts in to look and feel good. But, how many times have you started a program to be summer ready, only to lose interest in a couple of weeks? Busy with summer parties, kid’s activity’s, and life…we all get behind and need a little support sometimes. We all need a little help sometimes.

As a personal trainer, even I struggle with lack of motivation…I mean I want to get out to the pool and beach as quick as possible! And it is for this reason why I believe in the benefits of personal training, specifically my online boot camps!

Personal training, even when done online, is truly an investment in one’s own health and well-being. I sometimes think that my online clients get more benefits of personal training than my in person clients, due to the increased support, motivation, and accountability from the boot camp group.

Benefits of personal training
Benefits of personal training

Let’s talk about all the reasons why everyone, including myself, accomplish more working with a personal trainer in an online boot camp.

  • Daily Accountability! As a member of my online boot camp, you are expected to do your workouts and check in daily. The group is counting on you to get yours done, support yourself, and in turn you are supporting the group. You have a plan, you know what to do, and you have others counting on you to do it.
  • Get into a routine! The best way to create lasting habits, is to have a routine you can stick with. My online boot camps give you a doable, achievable routine, made for busy women with busy lifestyles. This helps you create a routine that you can stick with, and that will get you long term results.
  • Support! It can be hard when you are trying to get into shape, sometimes friends and family don’t understand. If you are craving a cookie, you can’t go crying to your kids or husband all the time. With my online boot camps, we all understand, care, and will be there to support you during the whole process. Getting healthy, changing your lifestyle, it is not easy…but with the right support and motivation it can be!
  • Maximal results, in minimal time! You don’t have to spend hours in the gym, heck you don’t even have to go to the gym! With my online boot camp programs, you can get in a great workout in 30 minutes or less, be done and ready for the rest of your busy day. You will get results, lose weight, and learn how to work out and stay in shape without spending hours running, in the gym, or even at home.

The benefits of personal training with an online boot camp goes far beyond these points. It is hard to go it alone, it is hard to stay motivated all the time. Online boot camps gives you the daily support, motivation, and encouragement you need to stick with it. To make lasting and healthy lifestyle changes! No matter if you travel, work from home, work outside the home, or are a stay at home mom. You can get in shape and stay in shape!

Benefits of personal training
Benefits of personal training

Check out this sample workout from my newest 21 day online boot camp and head over to this page to sign up today!

21 days is all it takes to create lasting healthy habits…what are you waiting for?

Girlboss

girlboss

Have you ever imagined…being your own boss, doing something you LOVE, living life on your own time and schedule? Having the freedom and flexibility to create your own schedule, plan your own life, while still being able to provide for yourself and your family. I imagined that life, and now I have that life! Now is the time for female entrepreneurs in the fitness industry, it is time to be a girlboss…so what are you waiting for?

Ladies, when I was in college I had no idea what I wanted to do, I had no “calling” and no real passion for any certain career field…I knew I wanted to help people, I knew I wanted to make a living doing something that was great and didn’t make me dread going to work every day. I knew I wanted to be a girlboss. After years of struggling with my own health and weight loss issues, I had recently found a passion for working out and eating healthy. I loved working out, getting my girlfriends to workout with me, and cooking healthy meals for all of us. During a training session with one of my girlfriend’s, she suggested, you should be a personal trainer! It clicked…that is exactly what I wanted to do! I started researching the best certifications, went with NASM and started working towards my certification. I was so excited, this was the only thing I could picture myself doing! Then, one of my father’s friends mentioned, “She won’t make any money being a personal trainer unless she owns a gym, and even that is tough”. So, I started researching the average salaries for personal trainers in my area, checking out local gyms that might be hiring, and I started to realize…he might be right. However, I was determined that I would make it, this was the only thing I wanted to do!

girlboss
girlboss

Shortly after that, I was finally certified and ready to start my new career. I made a website, business cards, and was ready to start training clients. I checked out a few gyms but was determined to do it on my own, make my own money, my own schedule, and be my own girlboss. However, I was coming up short. I got a few clients here and there, but wasn’t making any money. My clients loved me and I loved them, but I just had no idea how to find more clients to start growing my business, and I started to realized I was going to have to train from the early am to the late evening daily if I was going to be able to make a good income. That is when I found #FitTeamInspire and my coach Jessica! The day I signed up Team Inspire via my partnership with BeachBody, my life changed! All of a sudden, not only was my business taking off due to the marketing skills they were teaching me, but I started learning about online training, passive income, and that in order to be a successful girlboss, I was going to have to develop multiple steams of income. Now, almost a year later, I am a successful online and in person trainer, who works mostly from home around my own schedule, loves my job, and my business is growing! I am a girlboss! This is all thanks to my partnership with Team Inspire.

girlboss
girlboss

Team Inspire has helped me in so many ways! The top things I have gained from joining this team are:

• I am no longer only trading dollars for hours: I don’t want to spend all day in the gym. I LOVE working with my in person clients, but I also love the freedom to pick and choose how many hours I spend in the gym. Not only did I learn how to run successful online boot camps, create multiple steams on income via eBooks, etc. but the Team INSPIRE and the BeachBody (makers of P90X and INSANITY) leg of my business has provided another stream of residual income for my business.

• A Tribe: Team INSPIRE is a team of over 200 passionate, uplifting, and inspiring fitness fanatics and professionals. I have somewhere to go for all my questions, concerns, and to bounce ideas with someone. These ladies are amazing and so helpful to each other, we really do support and lift one another up!

• Supplements I can stand behind: It’s been amazing for me to be able to recommend the best shakes and supplements to my clients. Not only have I found a meal replacement shake, Shakeology, that I LOVE but I can also feel 100% confident in recommending it, and it provides my business with another stream of income if my clients do decided to use it.

• Learning to be a girlboss: I was taught nothing about marketing or running a business when I got my certification. I had no idea how to find clients, create new streams of income, or how to make a brand for myself. Thanks to my team, I have learned all that and continue to learn new ways to grow daily.

If you want to work in the fitness industry and be successful you must learn how to be a girlboss. You want to love your job, and not end up getting burnt out working hours in the gym, trying to keep and get new clients. You can LOVE your job, your life, and be successful! Team Inspire can teach you how!

Join our Team INSPIRE video call tomorrow Wednesday 22nd at 8:30pm or to get the replay to find out more about our team, fill out the form below.

Exercises to lose weight

Exercises to lose weight
Exercises to lose weight

Ladies, as a personal trainer, I get asked daily what are the best exercises to lose weight. Well, I am going to tell you, like I tell everyone that asks me….the best exercises to lose weight are…..the ones you will DO!

Okay, but seriously, the only way that you can lose weight is by being active and eating healthy. Now, if I was only going to pick a few of the best exercises to lose weight it would be the following exercises:

Burpees
Jumping Jacks
Tuck Jumps
Squat Jumps
Mountain Climbers

Why are those my top picks? These are the top exercises to lose weight because you can do them anywhere without any equipment, they are pretty much total body movements, and they combine cardio and strength training all in one move. I promise you if you do exercises enough (you can’t only do one of each now) they will help you blast fat, build strength, and lose weight. Try starting with this workout: 10 reps of each for 5 total rounds.

 


Not sure how to put them together into a plan that helps you actually lose weight? Don’t worry, I have done it for you!

Join my 21 day online boot camp!

21 day

If you are ready to get into amazing shape, with an easy to follow plan, nutritional help, and a complete support group…join us! In 21 days we will build lasting healthy habits, learn how to workout, lose weight, and be StarrFit! Quick home workouts for women designed to blast fat and get you in the best shape of your life. To register or get more info, click HERE and join us on August 3rd!

Gym Exercises

gym exercises

The Best Women’s Gym Exercises

Ladies, let’s face it. We are super busy, just getting to the gym can be hard enough (check out my home workouts here for when you can’t make it) and I know that we want to get the most out of our workouts when we are there. So, I wanted to share my favorite gym exercises, the best ones to focus on if you want to maximize your gym time for ultimate fat blasting and toning.

 
As a personal trainer, both online and in person, I focus on helping my clients get the best workout, in the shortest time. It has been shown time and time again, you don’t need to spend hours in the gym to get the results you want. I have found that when I stopped bouncing from exercise to exercise, and focused on a few main lifts, I started to tone up and get the results I was after.

 

gym exercises
gym exercises

If you focus on these gym exercises, you will blast fat, build muscle, and get the body you want. I do 3-4 sets of each exercise, and I always throw a cardio move (high knees, butt kicks, jumping jacks, etc.) in between sets for maximal fat blasting effect.

 
My top favorite gym exercises:
• Dumbbell Incline Chest Press
• Leg Press
• Lat Pull Down
• Barbell squat
• Dumbbell Incline Chest Fly
• Hamstring Curl
• Seated Row

 


These gym exercises (some you can even do at home) are the main ones I use during my own workouts, and with my clients. They target the large muscle groups, which blast fat and burn major calories. For a few workout options, pick 2-3 upper body and 2-3 lower body moves and do 3-4 sets of each for a complete full body workout. Alternative between upper body and lower body moves, and add a cardio move between sets, for a fat blasting workout.

 

Now, there are lots of different gym exercises that I left out. For instance, you can also add these 4 moves into your workout for even better results. I would add them towards the end of your various workouts, to finish off your legs/arms.

 
• Barbell Front lunge
• Barbell Back lunge with front squat grip
• Triceps Push Down
• Cable Bicep Curls

 

Need help creating your own gym workout routine? I can create a customized gym or home workout program to fit your goals, time, and life. Fill out the form below for more information!

 

Workouts for Women

Workouts for women who want to be lean and toned!

Ladies, if you are after that lean, strong, toned look you can’t be afraid to lift weights! Now, I am not saying you need to hit the gym every day, you can grab some dumbbells and still workout at home…but I have found that it pays off to add some lifting into your routine.

I have found that the main areas that women want to tone are the arms, abs, and butt. Workouts for women who want to tone up these areas should include some weight lifting to get the best results. Don’t be scared to go a little heavy, you will not bulk up! You will however lift and firm those areas, look and feel better. There is no point in lifting weights lighter than your purse ladies!
Now, here is just an example of workouts for women who are trying to tone the arms, abs, and butt. This comes from my brand new 6 week online boot camp. Now, grab some dumbbells, and let’s lift!

Now, you want to focus on those problem areas but you also work every other muscle group. You want to reshape, strengthen, and tone your whole body to look and feel the best you can.

Workouts for women
Workouts for women

If you are looking for workouts for women make sure that any plan you’re following is giving you a good combination of weights, cardio, and rest.

This plan is 3 days of training:

You will perform 3 full body workouts that train the whole body in order to build strength while you burn fat. Use your bodyweight and free weights, and you will do 3 days of full body weight training circuits. Training in circuits will give you a cardio component, and keep your workouts short and effective. Rest 1 aim after each round, but try to go from exercise to exercise with little to no rest.

Monday: WORKOUT 1
5 rounds of:
20 sumo squats
20 chest press
20 front lunges
20 bent over row
10 burpees

Wednesday: WORKOUT 2
5 rounds of:
20 goblet squats
20 chest fly
20 back lunges
20 renegade rows
40 mountain climbers

Friday: WORKOUT 3
5 rounds of:
20 dumbbell squats
10 pushups
20 side lunges
20 1-arm rows
40 jumping jacks

There you have it! A sample of different workouts for women that are looking to blast fat and get in shape.

Workouts for women
Workouts for women

Want to get into amazing shape, with an easy to follow plan, nutritional help, and a complete support group? Then join my next 6 week online boot camp! Quick home workouts for women designed to blast fat and get you in the best shape of your life. Fill out the form below to get on the waiting list for the next group!

Successful Women

girlboss

A lot has changed for me in the past year. I have grown my business, grown myself, and continue to build my brand as I work to help women every day. I am not only a personal trainer, but I am a #girlboss! It is so amazing to see my online boot camp clients reach success in their fitness goals. It is also amazing to work with women who are successful in all areas of life. I also help coach other women who want to learn how to build up a successful fitness business, start their own brand, and make a difference. I am part of #FitTeamInspire, a group of dedicated fitness professionals all working to help women all over the world reach their goals. To be surrounded by such amazing women all the time has really made an impact on my life, and I have started to see how of many of these women are so much alike. There are some traits I have noticed many of the successful women in my life all have in common.

1. They are CONFIDENT! These women are not scared to put themselves out there, to try new things, or to be themselves. In a world where social media has taken over, they are constantly putting themselves out in front of the masses, reaching out and not holding back. They own their lives, business, and their own brand. I think this is the first step we must all take to become successful women. Be confident, be YOU!

2. They are not scared to FAIL! In order to achieve great things, you must go out and try. Are you always going to knock it out of the park? No! Is everyone always going to love you, your ideas, and your brand? No! That is okay, just try anyways. You will always miss the shots you don’t take, so you can’t be afraid. I love the quote, “feel your fear and do it anyway”. Successful women will fail, but in the end they will conquer.

3. They know to be successful, they must be PERSISTANT! In order to make it to the top, you cannot constantly backslide or give up. You have to work hard every day, climb to the top, and never take no for an answer. You must stay steadfast in your mission, effort, and dedication to your dream. Everyday work to make yourself better, your family better, your business better. Don’t listen to negativity and always follow your vision. Hold strong successful women, your hard work will pay off.

4. Surround yourself with LIKE MINDED people. You are who your friends are….is kind of true. You are going to rub off on people, just like people rub off on you. So you want to be sure you are spending time with people who are raising you up, inspiring you, and pushing you to be better. Find a team, a mentor, or friends…people who are going to push you to go for it and not try to hold you back. Behind all successful women are tribes of other women who have our backs.

5. They make time for what matters MOST. Whether it is working out, eating healthy, or family time, successful women make sure to include the important things in life. They are taking time in the day to improve themselves with fitness, staying healthy, and getting in their own personal development. They are also making sure that they make family a priority before, after, and during their climb to success. Successful women know that in order to be truly successful we must make sure our families and ourselves are healthy, happy, and fit.

Successful Women
Successful Women

I am working hard every day to become a successful woman. I am always working every day to help my online boot campers reach success with their fitness goals. All these traits are things that they learn, adopt, and keep as they reach their ultimate goals.

successful women
successful women

Do these traits apply to you as well? Do you feel like you have what it takes to be successful in your fitness goals? What about in your life? Do you want to help other women and build your brand? What are you doing every day to make sure you reach your goals?

Come join me and my Fit Team Inspire for our team video call! You can attend the Team INSPIRE Training call tomorrow evening at 8.30 p.m. ET. We will be discussing best practices for Instagram Marketing and how we market for our own brands and businesses. Kelly Olexa, CEO of FitFluential will be the special guest and sharing her tips for promoting brands on Instagram. You will not want to miss this training call! You can get a feel for how we market our businesses in a holistic way, and learn more about joining our team!

Workout Routines

What are the best workout routines for fat loss?

workout routines
workout routines

There are many different kinds of workout routines. Some people run, lift, workout at home, etc. and every one of those options can be great. However, as a personal trainer I have found that there are certain workout routines that are more effective at fat loss.

No matter if my client is looking to lose 10lbs or 100lbs there are some similarities in which workout routines works best for fat loss. So, what kind of workout routines should you be doing?

The ultimate workout routine for losing fat is to do a mix of body weight strength training, weight training, and cardio. I think that everyone should add in body weight training as it is so important for strength, endurance, and helps you with weight training gains. Then, weight training in the rep range of 8-15 reps with heavy-moderate weights is the best way to build muscle, burn more calories, and ramp up your fat loss. Finally, adding in cardio, preferably in the form of HIIT and done early AM or post weight training will be the last piece in your fat loss workout routines!

I set clients up on a 2 day weight training, 2 days HIIT cardio, and 1 day bodyweight training for their workout routines. The cardio can be done after the weight training, or early AM any day of the week. The bodyweight training should be done on a non-weight training day.
Then you can focus on 2 heavy-moderate full body lifting days for maximum calorie burn during your lifting. You can add in 2 cardio days in the morning, afternoon, or post weight training depending on your schedule. Then, fit the body weight training between weight training session, and you don’t have to hit the gym to get that workout done.

Here is an example of a week of training from one on my clients, who happens to be a busy full time working Momma:

Monday – Cardio in the am, 20 minutes of HIIT on the elliptical she has at home
Tuesday – Heavy weight training for 60mins in the gym with me
Wednesday- 25 minutes body weight training done at home via T25 workout DVD
Thursday – Heavy weight training for 60mins in the gym with me
Friday – Cardio in the am, 20 minutes of HIIT outside as a run with the kiddos in the stroller

Here is another example of a week of training from one on my other clients, a busy full time teacher who also works on the weekends as a waitress:

Monday – Cardio, 30 minutes of HIIT via Insanity Max workout DVD
Tuesday – Heavy weight training for 60mins in the gym with me
Wednesday- 30 minutes body weight training done at home
Thursday – Heavy weight training for 60mins in the gym with me
Friday – Cardio, 30 minutes of HIIT via Insanity Max workout DVD

And there you have it! Two full workout routines, both that fit busy schedules and are designed to blast fat!

Now, it is important that you also stick to a healthy fat blasting diet to get the best results from your hard work. Healthy diet, combined with any variation of these fat blasting workout routines will leave you summer ready and fit in just a matter of weeks!

workout routines
workout routines

Need help creating your own workout routines? I can create personalized workout routines for any schedule and situation. Fill out the contact form below to get yours today!

 

workout routines
workout routines

Home Workouts

home workouts

How to put together home workouts
that will help you lose weight!

There are so many options for home workouts but do you know how to put together good home workouts that will be effective for weight loss?

Start with the basics!

First, your own body weight is all you need for your home workouts. Keep it simple and focus on movements that use all the large muscle groups, use little rest time, and always add in a cardio movement to get your heart rate up. Also, for an extra fat burning affect and to keep your heart rate up, do your workout in a circuit. I lost over 80lbs with home workouts that used only my body weight, so I know you can too!

For example, here are 2 great home workouts that use only body weight but will blast fat and build strength!

Full Body #1

Try this quick home workout with moves from my online boot camps! 5 rounds: 20 back lunges, 20 punch jumps, 20 squats with high knee, 20 clapping incline pushups, and 20 standing side crunch.

Full Body #2

Try this quick at home workout with these moves from one of my online boot camps! It will make you sweat! 5 rounds: 5 power jumps, 10 pushups, 20 switch kicks, and 30 single leg lifts (dog optional), 40 jumping jacks!

So, if you are a busy mom, have a busy job, or even traveling you can get in a great fat burning workout at home!
Check back for more home workouts, tips, and tricks!

Need some help with motivation and accountability for your home workout routine? Fill out the contact form below for more info on my online boot camps to get amazing programs, support, and results!