Real Results Fitness

Hi Everyone! Happy Holidays and Happy New Year⭐️🎄
Two days left!
I’m running a Group Personal Training
Class, via Zoom each day, FRI-MONDAY this week, for anyone that would like to get a jumpstart workout in, at home during this holiday time!

1. FRI 12-29- 6am, 5:30pm, or 6:30pm
2. SAT 12-30- 8am, 9am, 10am
3. SUN 12-31- 8am, 4:30pm
4. MON 1-1- 5:30pm, or 6:30pm

Real Results Group
Zoom Group Personal Training :
⚡️  $20 per class
Your class enrollment includes:
🔸 Text (or private message) Support- coaching for motivation, guidance, additional homework exercises, nutrition tips, individual questions and guidance on your plan for January!
🔸Zoom Group Personal Training is a 30 min session with body weight only, no equipment.
*after each session 10 min health and fitness Q&A, I can run through the routine again, so you can record it, or write it down, to run through anytime on your own again!

✅Please message me privately to sign up, will then send you a payment link and Zoom instructions for each class.

Or, visit my website, myfavoritetrainer.net to purchase the program. Message me to answer any questions you might have!
👏🏻Feel free to pass on the info to friends and family, they’re welcome to reach out to me to sign up!
**I will be running this program again, the week of January

Training Mom…she’s lifting weights🤍👏🏻 and using + bodyweight resistance in her program, I’ve created for her! Here are My Top Resistance Training Practices for 40’s-60’s and Beyond:
1. Injury Prevention should be your #1 Focus 🤕

As we age, our bones and joints weaken while muscle mass and balance reduces each year. This makes us more exposed and prone to injuries. Weight training combats this! If you’re only doing cardio, you’re not preserving or building muscle mass which is essential.

2. Vary Style of Tempo in your workouts⏱️

Complete exercises with a pause or hold, or varied controlled tempos like 4 count lowering the weight, 1 count up fast. Try a hold position, in push-up position for 30 seconds. Try a 10 count hold in a squat for 10 reps.
3. Reduce Spinal Loading in your life and workout🩻

Spinal loading is simply any kind of weight on your spine. Sitting too much in daily life is considered spinal loading. In fitness, full range sit-ups, back extensions, and heavy barbell back squats are examples of exercises you want to reduce and or modify. I love heavy barbell back squats but, I only perform them once per week. This works for me and protects my lower back and lumbar better.
4. Stabilization Determines Everything! ⚖️

Stabilization is the correct muscle groups activating to support joints and posture to balance and strengthen the body. If you’re throwing weights around and lifting heavy with an unstable body, you’re not improving your fitness or longevity. Work on improving your balance everyday!
5. Higher Quality Warm-up 🕯️

Take your time with your warm-up. Ensure that your entire core is activated. My clients typically warm-up with 2/3 exercises in their programs.

6. Don’t forget Menopause and Andropause Factors🚺🚹

Women have hormonal changes in estrogen and progesterone the most, while men’s testosterone drops. With these changes, your lifting and cardio programs need to change. Total body training is key in this stage of life, not separating or isolating muscle groups. Your program should include HIIT training at a reduced length of time, longer less intense cardio, and shorter intense cardio bursts. Variety is key!

Happy Easter ✝️💟 🤍Ali, Ava and Blake

🍀✅💚My Notre Dame cheerleader tryout, didn’t go so well.🤷🏻‍♀️😜

Had a great Spring Break with family and friends…indulged, enjoyed, and recharged!
Looking forward to getting back to it with myself and my💪🏻👏🏻Real Results clients.

In this post, you’ll see ways that my clients and I keep track and hold ourselves accountable! Try them out and share systems that work for you. Contact me directly for details on my personal training and nutrition programs.

I’m getting ready for an early summer beach trip 👙😃☀️
My plan for the March 19-25 week:
(to hit my goal by May 25)

1. Water (as close to a gallon as possible)
2. 13k steps per day
3. 5 programmed lifts
4. 4 Cardio
5. 4 days Intermittent Fasting- all days low carb, low sugar, high protein (130-150 grams) extra veggies, fiber
6. Limit screen time/scrolling before bed
7. Journal, early in bed

What are your week’s goals looking like? Share in the comments :)

It was an absolute honor to present my talk, discussion and Q&A, “Fit over 40 and Beyond” for The Trybe Social Club. The Trybe is a women’s group that cultivates purpose through connection, personal growth and positive impact. Thank you ladies, for having me and for being engaging and thoughtful!
If your workplace, organization or club would be interested in this health and fitness presentation, Fit Over 40 and Beyond, contact me about presenting! I would love to help, answer questions, teach strategies, etc!

Not only did my transformation inspire my career as a personal trainer, I learned that If I can prove to THAT woman, the one that doubts herself, she’ll see that it can be done!
I’ve been there and worked hard to lose 75 pounds in 2012. I have failed at times but, I’ve always persisted. I have maintained the loss with a couple 15 pound set backs along the way. The year I chose to change, I truly wanted myself back more than anything. I wanted my children to see their mom healthy, happy and thriving! It’s worth the fight…work with me and I’ll show you how 🤍