Want to know how I have maintained a fitness lifestyle all these years? Want to know how I keep myself accountable? Want to know how my clients transform? Well, I have five words for you!
Whether you want your body to look a certain way, to get that particular job, or to have a certain quality life YOU have to BE CONSISTENT. What you do each day has a much bigger impact on your life than what you do once in a while.
I promise you, the 20 minutes you give to cardio every day will have longer lasting results then the 2 hour session you do once a month. Consistently lifting weights multiple times a week will have a much greater impact on your physique then trying to do a marathon weight session a few times a month. Trust me friends, it is the daily habits that mold your life.
I cannot begin to explain the importance of being soft with your goals. Be stubborn in your pursuit, but keep close to heart that life is unpredictable. Things happen to us that are often out of our control. We cannot always control injuries, the loss of loved ones, illness, and more. When our life gets hit with chaos, pain, or loss we have to be FLEXIBLE and adjust our approach to our goals.
Even dealing with day to day life can be tough. Life often gets more complicated as we grow. We all have jobs, families, and many responsibilities. Be flexible with how you approach your daily schedule. Make your fitness fit into your lifestyle. You have 24 hours in a day, which means there is tons of wiggle room for that one hour workout (which is just 4% of your day!). You also have time to cook your own food. Simply, make a plan and follow through, but be flexible when needed.
There comes a point in one's journey when motivation no longer matters or is needed to get a task done. All that is needed is determination. Having determination is a HUGE, essential component to being successful. With every competition I had done, it was not motivation that got me into the gym to train 3 hours a day after working 8 hours, it was determination. Determination is all about doing what needs to be done, even when you don't feel like doing it.
Your purpose is why you stay determined. Your purpose is why you allow yourself to be flexible in your approach toward goals. Your purpose is why you decide to have daily consistency in your thoughts, words, and actions. Having purpose is what drives you to be unstoppable. Purpose is what gets you out of bed everyday. It is what navigates you through your life. Purpose is critical if you want success, happiness, and health. Find your purpose and watch your life come alive!
In the end, everything comes down to YOU. No one is going to win the race for you. No one is going to lose the weight for you. No one is going to build muscle for you. No one is going to do anything for you because you can do it for yourself. This is reality. Nothing is owed to anyone. No person deserves anything. You have to work for everything. This is the coach in me speaking to you. You have to grind to get to where you want to go. If you follow my five words to success you will be unstoppable. I promise. You mind-set is everything. Your daily actions are everything. Your attitude is everything. You are everything. Stop looking for the missing piece because it is right in front of you. Look in the mirror if you are unsure where to find it. Do you see? It's YOU! You are the one who can make anything in your life possible.
I know I just gave you a BIG pep talk and a little bit of tough love, but that is because I BELIEVE in you! I know it often takes someone to believe in us and be in our corner to help make our success a reality. I have had coaches along my path help me reach various goals. Hopefully reading these tips to success inspired you. Yet, if you feel that you still need that extra push, or someone to hold you accountable, then reach out! I can guide you through a transformational journey. Together, we can go much further then if you tried to go alone. Click above for a free consulation!
Here is a portion of my workout from using one cable. Time efficiency is my game, especially as a mom. Shown in this video is glute bridge lifts for glute shaping and core conditioning. When you lie down, take a big inhale than exhale and pull that navel in toward the spin, it should feel like you are zipping up from your pelvic floor to your navel. Once you feel "zipped up," contract the core. Hold that contraction the entire time as you raise and lower the hips while keeping your pelvic floor stabilized. Meanwhile, keep the inner thighs engaged the entire time as well. Imagine you are squeezing a ball or block in between your thighs. It will burn in a good way. The last rep, hold at the top with the contraction in abs and legs for 18 breaths.
Core Conditioning Does Not Mean More Crunches
One thing I have learned since having a baby via C-Section, is the importance of reestablishing my pelvic floor and transverse abdominis muscles. I am still not fully put back together, but each day I get stronger. I went from not even being able to correctly breathe in my diaphragm to now doing warm up back squats at 110 pounds in just three months of consistent training and breath work.
One thing men and women should know is that the way to a stronger core is not by doing more crunches. If you are a postnatal woman (be it 5 months or 5 years) you should go through a proper evaluation of diastasis recti first and foremost. Many people (men and women) have some level of abdominal separation. Women who have been pregnant, however, can have the severity of it increase after pregnancy. This is why breath work and establishing a new connection with the core is so important. If you do not know how to check for diastasis recti please reach out to your local health professional or email me about the specialist I trained with for rehabbing this condition.
Through my postnatal experience and training, I have learned the way to a stronger core is knowing how to breathe properly, engage the with the muscles mentally, having good posture, and having all those aspects supporting each other to help your body become stronger. When people who fail to do these things when lifting, they end up injured.
I have done ZERO crunches or sit-ups since having my baby and my abdomen is pretty flat and becoming more defined each week. How is this possible? First, around 5 weeks postpartum I exclusively did breath work. I did this for several weeks. In fact, I did exercises like the video above to reestablish a connection with my core. That was all I did until I was cleared to exercise. To me, that was my foundational work of getting me put back together. I did this work right in my living room, next to my baby.
Once, I was cleared to exercise, I continued doing exercises which encouraged the engagement of my TVA muscles. When I would lift (which started VERY light or body weight resistance), I made sure to have insane mind-muscle connection. I concentrated HARD and I took my time. If my breath was off, or my posture was poor, I immediately stopped and tried again. It was humbling. At times it was frustrating and sometimes it hurt. But it was surely worth the patience and thoughtfulness. I never compromised proper form for my ego. I always would make sure that my core was engaged throughout an entire movement while breathing long and light, soft and smooth. If you have ever taken my yoga classes, you have heard me say that millions of times. I feel this new approach to training, is only going to make me a better trainer and athlete.
I had said a while back that I wanted to share with you ways to truly engage your core beyond crunches and sit-ups. Periodically, I plan to drop off more tools for you to add to your workout routines so you can be your strongest and healthiest version. I plan to provide for you floor based movements that can be done in your own living room and traditional lifting videos that may or may not require a gym.
If you like this video, you should consider subscribing to my humble little Youtube Channel. I plan to expand on it with time. If you like the content I send out, go even further by enrolling in one of my programs. Check out my website for further details.
I intentionally make all of my programs incredibly affordable because I know how challenging it can be to raise a family and make bills each month. I believe that all people should have access to quality fitness professionals who can help them achieve fitness related goals. I would love to be that person for you!
I even offer month to month programs that you can start and stop along your fitness journey.
Check out these month to month programs:
PERSONALIZED MEAL PLANNING
$100 Four Weeks (about $25.00 a week)
FULLY CUSTOMIZED TO HELP YOU REACH YOUR GOALS
MACROS CALCULATED AND TAILORED TO YOUR SPECIFIC GOALS
FULL MEAL PLAN WITH MACROS AND CALORIES PROVIDED
CUSTOM TRAINING PROGRAM
$80 FOR FOUR WEEKS (about $20.00 a week)
FULLY CUSTOMIZED TRAINING PROGRAM BASED ON YOUR GOALS
INCLUDES CARDIO AND WEIGHT TRAINING
PLEASE NOTE THAT IT IS HELPFUL TO SWITCH UP A TRAINING PROGRAM
EVERY 6-8 WEEKS TO AVOID PLATEAUS
FITNESS LIFESTYLE COACHING
Month to Month MEAL PLAN + TRAINING PACKAGE
INCLUDES MEAL PLANS SAMPLES AND WORKOUTS
WEEKLY CHECK-INS WITH PROGRESS MONITORING via Whats App
$140 FOR FOUR WEEKS (SAVE $40 BY BUYING AS A PACKAGE)
I look forward to hearing from you. Feel free to ask me questions, comment on material below, or share my blog with others on social media or via email. Supporting others to become healthier and more fit brings my life so much happiness and fulfillment.
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I am a new mother who has her hands full! I juggle not just my coaching business, but I am also a full time educator. I also teach yoga in the Bay Area, and I mentor first generation college students.