Strength Fitness

It’s that time of year when we are going on vacations, the kids are home and our routines are all out of whack. When life is like this, I take a step back and ask myself, “What can I keep doing that has been a part of my regular routine?”

Right now, I am visiting my family in Pennsylvania and also took a trip to Avalon, NJ. In both cases, I have access to a full kitchen and can easily go grocery shopping. What I don’t have is a regular workout routine and knowledge of what I am doing for every meal.

So I improvise. I usually get cardio in with our Spin classes, but instead, I am running whenever I get the opportunity and decided to make goals for distance and time to keep it exciting and fun. When I am lugging 2 suitcases up 2 flights of stairs to get to our hotel room, I remind myself that this is a) why I workout and b) a little bit of strength training I am not getting.

If you are vacationing and there is a pool, set a timer for 30 mins and do laps until the timer goes off. Take the stairs instead of the elevator, even when you are loading and unloading your room.

I usually eat breakfast at home, so that is easy to replicate since I have a kitchen. If I know that I will be eating at a restaurant for a meal, I will make my other meals a bit lighter and very low in fat so I don’t go hugely over in calories when dining out.

If you are eating out for every meal then you need to make the best choices for each meal. Each meal needs to have protein, carbs and as little fat as possible.Fat from oils and butter are where hidden calories are at restaurants.

We can’t beat ourselves up when things get out of a routine, but what we can do is adjust and NOT throw caution to the wind. Enjoy your summer. Enjoy your vacations, but don’t let yourself get to a point where you feel defeated and awful because you stopped caring.

To lose weight and keep it off, we need to first eat less and move more then we need to keep the weight off by keeping up with the habits we built. It seems simple and it kinda is, but simple doesn’t always translate to easy. And making a true lifestyle change is not easy. It calls for change to what we’re used to doing and replacing it with things that, at first, are very difficult to do.

Going to the gym needs to be a regular part of your life and something you plan into your day, you need to eat at home for most meals throughout the week and when you eat out, make healthy choices. You need a community and friends who also value a healthy lifestyle. People who enjoy working out too and won’t look at you sideways if you don’t order dessert and who would also go for a run or hit the gym on vacation or at least not judge you for doing so.

To make this type of lifestyle change, the first step looks different for everyone.

Some people might start changing their habits when food shopping, others might make a binder full of healthy recipes, someone else might commit to a full year to the gym and mapping out which classes to attend each week, no exceptions.

Whatever your first step is, it’s the most important one. You need to name it. Commit to it. Then execute it.

If you want your first step to be joining a gym then let’s set up a No Sweat Intro for you. At Strength Fitness, we’ve got the classes and the community. We will support you every step of the way until it becomes a lifestyle for you.

You don’t have to do it on your own. Reach out to us. We’re waiting for you :)

I just want to do a quick breakdown of why drinking alcohol, in any amount, when you are working towards specific goals (lose 20lbs, build muscle, have more energy throughout the day) can really set you back.

When we introduce a new habit/routine/method, we want our bodies to adapt to it by working toward a goal, such as losing weight. To lose weight, we will put ourselves in a calories deficit (with balanced macros) and our bodies will work to burn excess fat.

Once we introduce alcohol into the equation, all fat-burning work is quickly shut off for at least 24 hours. Now the body is using all its energy to rid the toxin from you. So essentially you are hitting the “PAUSE” button on your journey to the finish line.

So while alcohol is fine in moderation IF you’re maintaining your current state, it is not fine if you have planned your habits around a certain outcome. It will interfere and basically make you lose a day or two, depending on how much you consume.

Not to mention, it can inhibit decision making and now you’re drinking a glass of champagne and eating a slice of cake while “on a diet”. In my opinion, it’s better for you to make a promise with yourself that you will stop drinking alcohol for 1,2,3+ months then reassess if you want to bring it back.

Who knows?! You might feel so good and love the results so much that you don’t even miss it! It’s best to give everything you have to your goals then allow one silly thing like alcohol strip you from getting everything you can out of it.

Happy 250th to America! I thank God everyday that He created me and that I was blessed enough to be born in a country that allows me to practice my faith, raise my kids in a safe and healthy environment, own a business and so many other freedoms I sometimes take for granted and forget how much of a privilege and a blessing being an American truly is!

It’s amazing that it was 250 years ago today! Enjoy your celebrations and remember to give thanks!🇺🇸🇺🇸🇺🇸

Happy 250th to America! I thank God everyday that He created me and that I was blessed enough to be born in a country that allows me to practice my faith, raise my kids in a safe and healthy environment, own a business and so many other freedoms I sometimes take for granted and forget how much of a privilege and a blessing being an American truly is!

It’s amazing that it was 250 years ago today! Enjoy your celebrations and remember to give thanks!🇺🇸🇺🇸🇺🇸

Join us in your red, white and blue tomorrow! Power Hour at 7:30am and Strength at 9am. Get your sweat on before all the 250th Anniversary celebrations!! Happy 4th of July! 🇺🇸🇺🇸

Check it out!! Strength HIIT class on Fridays at 5am now!!

I am opening up my calendar for 5 people who want to reach their goals quickly by getting help with nutrition and accountability over 90 days.
Message me directly and I’ll send you the details.