We have baby boot camp instructed by Kate and her group at Baby Bootcamp.com. The class is to empowering women. Owner Kristen Horler has been training since 97 and because she was a new mom and wanted to spend time with her new baby, it was born out of necessity. Baby Boot Camp arrived shortly after Kristen Horler's first child in August 2001. After extensive research, she was unable to find an effective workout that didn't require hiring a personal trainer and a babysitter.
We are also holding another Sound Bath Healing here on June 6. More Details on our Facebook post. Kaitlynn Tassone has been a practicing sound healing for quite some time with traveling from Upstate to California for work. She started taking the classes in Cali, and wanted to bring her experience from how its helped her. Now she wants to bring it to her home town, and help others during the process.
Maybe like me you have several reasons of why you train and why you want to live a healthy lifestyle. For some we need to find our ‘why’. The following are a list of reasons ‘why’ you should stay focused and hungry for your goals.
The list can go on and on. My top three reasons why I train and follow my meal plan is 1. To be more confident, 2. To de-stress and 3. To be proud. I love the feeling after a hard core workout when I look back and say “Wow, I did that!” It makes me feel so good about myself and it gives me a good mood for the rest of the day. If your reason isn’t on this list but you have one then PERFECT. As long as you have your ‘why’ you will have NO EXCUSES.
So today, meditate on your ‘why’ and push yourself
So you’ve started your fitness journey and you are KILLING it. Eventually you are 10 days in, 3 months in, a year in… Somewhere along the way you start falling back.
The holidays hit
There’s a bad break up
You are in a ‘comfortable’ relationship
Stress is getting to you
a new job changes your ‘normal schedule’
… and so on…
So many things can gear us away from our diet or workout plans. So many things make us want to quit. But if there is anything I have learned along the way that I would want everyone else to take comfort in is that RESTING is okay.
But, learn to REST not STOP!
Resting means not going to gym when you have a fever. It means when you are on vacation work out 3 days a week instead of 6. Resting is eating that one piece of pie on Thanksgiving, and then working out the next day. It’s staying with it but still being consistent. You still need to put in that work at the gym but if you miss a day it doesn’t mean you are a failure and it doesn’t mean you should give up. There are nights that I’m up the entire night with my two children and I sleep right through my alarm and I make every effort to work out in the evening but when I get home my kids are begging for my attention. So, what do I do? I don’t work out that day. But the rest of the week? I stick to my diet and I make it to the gym or my at home workout every chance I get. We all have those days and it’s okay, but make sure that you jump right back into it and don’t make it a habit, because once it’s a habit it’s that much harder to start over.
So stick with it, give yourself rest when needed and don’t beat yourself up over it. You are doing great. You’re a rockstar!
NSSB by Brit
I really do believe it’s incredibly sad how society has made beating yourself up so customary.
“I’m so fat”
“I hate my hair”
The list goes on and on. We live in a world where we tear ourselves down over and over. We are trained to compare ourselves to other people. We are trained to find all the “bad” and to ultimately hate ourselves.
When we look down upon ourselves it makes it even harder to create and achieve fitness goals because we find that we are never good enough. Or in some way, our goals are unrealistic. Making a goal to look like celebrities or models needs to be scratched off your list and changed instantly. Because, guess what? They aren’t real. Those pictures, they are modified and contoured and filtered and FAKE. When we begin to compare ourselves to these individuals we are setting ourselves up for failure. Trust me, I have spent several years breaking myself apart by nit-picking everything I felt was “ugly” about myself.
I can’t pin-point the moment things started to change for me but eventually I started to realize that I needed to stop. I needed to stop hating myself. I started to look in the mirror in a different way. I started to look at my ‘flaws’ as ‘assets’. I started to love the squishiness of my belly and my stretch marks my babies gave me. I started to wear clothes to flaunt my small chest and started to embrace my tooth gap and small lips. All these things that society would probably find unflattering, I decided were beautiful.
I encourage you, especially mothers of little girls to talk kind words to yourself. I encourage you to show others that it is OKAY to love yourself. It is OKAY to flaunt large hips and a full figure. When you start to love yourself you start to take care of yourself better. You begin to treat your body kind with healthy foods and good rest and a clear mind. And it becomes contagious to others. So today I encourage you to start thinking of yourself as the beautiful human being that you are and flaunt it!
NSSB By Brit
I’m going to get really real right now. I got in a bad funk. I’m still kind of in it. I feel like everyone around me is “New Year, New Me!” Not me though. I have zero motivation to go to the gym. I have days where I eat everything in sight and then I have days I eat nothing. I’m not planning my workouts, I’m not planning my meals. I’m just BLAH. I don’t remember the last time I felt this way and I’m struggling to get out of it. There’s the key though.
Struggling to get out of it
Because I will. I’ll get out of it. It might be a struggle and it might take a little while but it will happen. I’m not sure exactly what I need that will spark my motivation again but I’m trying different things. I’ve been meditating, praying, looking at some inspirational quotes, I’ve reached out to my trainer and I’ve talked with my husband. I’m still pretty much stuck.
It’s important to realize when I get in this dumpy mood that there will be a light at the end. This season I’m living now isn’t any sort of end to the journey I’m on, this is just a bumpy spot. I will get back to myself again and I just have to find that beast in side of me to kick me in the A$$.
So, if you are like me right now just realize it’s not the end. Make a plan to get to the gym even if you don’t want to. Make a plan to eat right even if it’s for the day. Take it day by day and we will get there. Motivate yourself, be your own inspiration, keep pushing forward.
NSSB by BRIT
Check out Her fire Instagram Below!
“But if I lift it will make me bulky…”
This post is more geared towards the ladies out there, especially if you are cautious of using weights as part of your exercise routine. A lot of women seem to believe that lifting weights, in particular heavy weights will make you look bulky and “manly”, however, there are actually A LOT of benefits for using weights in your workouts and none of them include getting big.
I will admit, I was one who focused a lot on cardio. In college I would spend HOURS a day on the elliptical, treadmill and bike and all this did to me was make me hate working out. Until I started going to PAC I stressed about working out and felt that the more cardio I did the more fat I would burn, little did I know I was really doing a lot of harm to my body. Once I started working out at PAC I realized how strong I really am and my body started to take shape and it didn’t force me to be there for hours every day and guess what- I used weights and I DON’T look like a dude.
So what really happens when you lift weights?
Using weights for legs, arms, back and chest workouts along with getting the right amount of nutrition in your diet will do wonders for your body. When you lift weights it creates lean muscles in your body which, in turn, will increase your body’s metabolism. When your metabolism is boosted you will burn fat faster. We all burn fat with everything we do, even when we are at rest, our bodies our constantly at work, even at times when we don’t consciously think of it. We are digesting, our blood is pumping, and our brain is working which all uses calories also. So, when we are at the gym and you are training all parts of your body during the week you strengthening and building your muscles that allows you to burn more calories when you are resting.
Women have different levels of hormones than males so when males lift heavy, their muscles will grow much more differently than a woman’s. Women’s body naturally has more fat due to hormones for child bearing and milk production. So when we lift we will burn through some of that extra fat instead of bulking up.
This being said, there are ways to bulk up if that is what you desire. However, it takes an extreme change in nutrition along with heavier weights and less cardio. So next time your worry about lifting, try to remember that when you build muscle, you in turn lose weight. You become stronger, more flexible, and your body takes on a very flattering and beautiful shape that you are looking for.
NSSB By Brit
Not So Secret Blog
Water Water Water
So you have probably heard it all before- “drink more water”, “water is good for you”, “have you had enough water today?” but do we really know the benefits of getting enough water? Here is a list of just a few of the manyadvantages of having a good amount of water…
I am one to admit with a busy day of being a mom/teacher/wife I get caught up in the routines of the day and definitely forget to have some water. On days like these I instantly get a headache. It’s also the first thing I advise people to do when they tell me they have a headache. Our bodies are machines and food and WATER are its fuel. When we get headaches it’s our bodies’ way of telling us something is wrong!
-Flushes out Toxins
If you ever look into participating in a detox one of the main things you have to do is drink A LOT of water. Your kidneys’ job is to flush out waste from the body. When we don’t have enough water your kidneys can’t do their job properly.
-Gets rid of bloat
Sadly, the American diet is filled with sodium and sugars; two things that cause major weight gain when consumed in large quantities. When added with small amounts of water or drinking sodas and sports drinks; this leads to bloat. It might be weird to suggest drinking more water to get rid of water bloat but that’s actually what your body needs. Connected right back to the kidneys; your body needs the water to help flush out the body and when we don’t have that water….BLOAT
-Helps lose weight
While just adding in more water during your day alone won’t necessarily help you lose weight but it will help with other factors playing in; such as diet and exercise. Water helps with muscle strength and repair, it helps regulate the body, it is an appetite suppressant and it boosts your metabolism. All of these things support losing that extra water weight and stubborn fat.
-Helps you gain weight
Wait what?? Yes. If you are someone who is trying to add more mass to your body and you are eating the correct amount of carbs, fat and protein while also lifting heavy, water will assist you on the gain train. Drinking plenty of water will help build those muscles and give you the definition you want!
All of these things are perfect reasons why you should add more water into your life. The recommended amount is 6-8 glasses or easier math 4 shaker bottles. I would push for more than that especially if you are training.
So, challenge accepted… Drink more water!
Not So Secret Dairy :Blog 2
A few tips that have helped me in my journey.
Whether this is your first rodeo in trying to get in better shape or if you have been trying to for
years. These following tips can help anyone. These 8 “fit tips” are just some of the many things
that I have learned over the years. They are the advice I give when people ask, “What should I
eat?” “How do I work out when I have no time?” or “Why is my body not changing? I’ve tried
EVERYTHING!” I challenge you to read the following and try to apply at LEAST 3 of them within
the next week.
Make a reasonable goal
Let’s all be real, no one is going to lose 10 pounds in 3 days (that’s equivalent to one of your
arms). Also, no one is going to look like that Instagram fitness model. Even the fitness model
doesn’t look like that. But what we can do is come up with a goal that is in reach and is
relevant to you. For example, instead of trying to lose 10 pounds in 3 days (or gain 10
pounds). Shoot to fit in a pair of jeans that you used to fit into. Or look at measurements
rather than weight. Or if you really want to look at the number on the scale because that’s a
motivator; aim to gain/lose the weight over a course of a month. What I have learned is that
there is no magic pill, there is no 10 days to skinny, and there is no “one way fits all”. It’s
about you and what will make you happy, just realize that it TAKES TIME! So set a goal and
track that goal until you reach it and then set a new one. Eventually it will become a fun
game with yourself and you can throw in workout goals like making it to the gym every day of
the week or doing 10 pushups in a row. It’s fun to challenge yourself!
Join a gym or buy an at home workout
… or both. I would actually suggest doing both. The gym gets you out of your comfort zone,
it takes you away from the distractions of your house especially if you have kids or too many
chores to do. Anyone could get easily distracted at home and have several excuses not to
workout that day. On the flip side, if you are a busy mom like myself or just have a hectic
lifestyle in general and can only make it to the gym a couple days a week, having a backup
plan for home is great! Setting up a gym membership and/or investing in an at home workout
routine is the first step towards your goals!
Keep a Food Log
Tracking your food is vital. A lot of people will say, “eat less, move more”, but it’s a lot more
than that. It’s taking in the correct amount of protein, eating carbs (and the right carbs) at
the right times during the day, having a caloric deficiency and being consistent about it.
Before you change up what you are eating it is a good idea to write everything down. If that
means downloading an app and inputting in each food and that is easy for you, go for it! I
personally like to write my food down on physical paper, something about it is easier and
more concrete. Once you see what types of foods you eat and when you are eating them,
consult with a coach, trainer or nutritionist about what you can change in order to reach your
And more of it! A lot of people will eat when they are actually thirsty which just adds more
calories. Our bodies run on water and depend on it to function with top performance. If you
are training I would shoot to drink 1-1.5 gallons a day. It might seem hard at first but if you
space it out during the day it’s definitely possible. Water has so many benefits and I can go on
and on but I’ll save that for a later post. Just know it’s important, and you should start
drinking more water ASAP!
Once you start tracking what you eat and you realize what type of eating habits you have its
time to start meal planning. There are so many easy quick meals that you can prep that are
healthy and you won’t get sick of. Every Sunday I go grocery shopping and buy my lunches
for the week and a few dinners, make them all on Sunday and store them away. This is so
helpful to those especially with little ones or busy lives, you don’t have to worry about slaving
over a stove. Plus, when you meal prep it keeps you accountable to your nutrition. You
know exactly how many calories, protein, carbs, fats are in your meal which helps you stay
consistent. For those of you who have been training and eating “healthy” for a long period of
time know and have hit a plateau look into changing your diet around. If you know you have
yogurt daily switch it out for some berries or a protein bar. The smallest changes work
Get an accountability partner
I have been going to Kyle at P.A.C for about 4 years now and he is the BEST accountability
partner. He’s making sure I’m not making excuses when I don’t get to the gym. He always
checks in on me and he helped me change up my diet. Find someone that you know will keep
your grounded and pushing you towards your goal and see if they will help you out. Besides
a partner, track your own progress on social media if you feel up to it. There are so many
people out there cheering for those who are choosing to be healthy. Post progress pics! It
will make you feel amazing and keep you accountable.
Don’t give up!
Just because you don’t see progress right away doesn’t mean what you are doing isn’t
working. Stick with it and eventually you will see some change! Also, it’s important to realize
that the changes you make will be difficult at first and it might feel like you need to give up
and try something easier. I would not recommend this. Try to learn how to ‘rest’ not to give
up. Whether that means during a workout or during your fitness journey in general. Rest is
okay but then keep going! It takes 21 days to form a habit so stick with it and you will begin
to LOVE it.
“This is where change occurs”
We all have that goal we want to achieve in life. Some of us that might mean becoming a star athlete. Some of us it means becoming doctors or lawyers. Some may want to start their own business and others want to become a part of a business. Some might want to become activists and some may have a bucket lists they want to finish before leaving this world. No matter how big or small your goal is in life it’s not going to be easy.
Life is uncomfortable.
But, that’s how it should be, because who gets anywhere being comfortable? Your business wont boom sitting around; you can’t become a lawyer without busting your butt through school. Nothing is just handed to you; you have to work for it.
The same goes for people who have fitness goals. I used to believe that if I ate healthy foods every day and went to the gym a couple times, I would be in perfect shape. NOPE. This made me frustrated. I didn’t understand how I was doing the ‘right’ things to look leaner but I was just at a plateau. The problem was, I wasn’t doing anything to PUSH myself. I was doing things that came easy to me. I was doing what I was used to.
If you want to change the way you look, if you want to reach that goal of yours, you need to do some WORK. You need to run that extra lap. You need to put an extra 10 pounds on the squat rack. You need to finish one more rep. Whenever I feel that I can’t do any more I say to myself:
“This is where change occurs”
It’s my favorite thing to say to myself and you can say this to yourself all day long with whatever challenges that you might face. So today, I challenge you to PUSH.
Brit 's Not-So-Secret Diary
Preaching the truth about health and wellness!