Small Group Personal Training


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How can you motivate yourself? First, have fun! Fun stimulates and excites you to stay accountable. Reward yourself and feel worthy. You’ll feel competent, be successful and see results!

If your fitness coach takes the fun out of your routine, I guarantee you’ll lose motivation.  We need to feel good about ourselves, and fun challenges help us do that.

But what happens to our self-worth when we slip? Maybe you missed a training session or splurged too often, and you feel like you’ve failed. I call these ‘speed bumps’ and they’re part of life.

How do you overcome them?

  1. Stop what you’re doing and start over. Revisit your reasons for getting fit. A mistake is not a failure if the failure leads to success. Success means achieving YOUR goals.
  2. Is your coach helping you stay motivated? A great fitness coach can make a huge difference. What works for one person, may not be a good fit for another. Make a change if you need to.
  3. Build in extrinsic rewards for your successes. Track your results and get praise from your coaches, then reward yourself with (for example) new clothes: “After twenty workouts, I’m going to buy myself some new ‘skinny’ jeans.”
  4. Recognize the intrinsic rewards of working out. Your coach and fitness facility must create the right atmosphere and culture to help you develop an affinity for working out. In the right environment, you will recognize that you love the way you feel when you work out; working out becomes its own reward.

Use all your tools to keep yourself on track. Staying active in your facility’s “shape-up” challenges can help you be motivated when your internal motivation isn’t quite there, especially during your initial quest for fitness. Your internal motivation will help you kick things into high gear over the long run, which over time has greater value.

Motivation tools

When you feel yourself slipping, revisit this list and see where you’re falling short. Which of these tools can you use to address your lack of motivation?

Set goals for yourself. Can you work your way into your skinny jeans? Do you need to lower your blood pressure or cholesterol levels? Can you lower your body fat percentage?


Build variety into your training program. Make sure you’re changing your routine every four to six weeks, not only to keep your body guessing, but to keep you interested in your workouts.


Train hard AND train smart. If you’re not seeing results, you won’t be motivated. Spend 80% of your time on the most valuable 20% of your workouts.


Notice your results. Do you have a before/after picture?What health benefits are you reaping from your fitness routine?


Remember your reasons for exercising. Are you doing it to keep up with your kids? To relieve stress? To address a health concern? Use positive cues to remind yourself of these reasons.


Use your journal to keep track of food and workouts. Journaling helps you evaluate where you need to improve.


Look outside yourself for motivation. When your personal motivation falls short, look for inspiration in fitness books and magazines.


Find a reliable workout buddy. Be a reliable workout buddy.


Are you having fun? Remember that fun translates to more feelings of self-worth, which is self-motivating!


Think right. Is your self-talk undermining your ability to take the right actions? Beliefs are powerful, and you can change them if they’re not serving you.


Remember: see results, feel successful, feel worthy, repeat!*


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Rachel Cosgrove on Huffington Post!

Many of you know that we work with our mentors, Rachel and Alwyn Cosgrove, who own Results Fitness in Santa Clarita, CA. Rachel is also a noted author of fitness articles, and one of her latest articles appeared in the Huffington Post last week.

Here’s a link:

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Nutrition is easy!

Popeye downs a can of spinach and defends his only true love Olive Oyl with some crazy strength move only a cartoon character could do. Try that at home and the only thing you’ll be having is the spinach.

“No specific food will make you faster or stronger tomorrow,” says Lonnie Lowery, R.D., PH.D., and exercise and nutrition scientist at Winona State University, in Minnesota. Instead, whatever your goal – packing on muscle, going the distance, or losing that gut – you have to think long-term. “Sports nutrition is all about many factors adding up over time.” In other words, think crock-pot, not microwave. It’s distance running, not a sprint.

So even though you can’t be Popeye, the Sailor Man, the combination of the right foods and drinks can help you train harder and longer, and look great. Your clean eating habits will support good workouts, and good workouts make the most of clean eating. I’ve collected the latest research to help in your efforts to get the body you want.

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Fitness & Nutrition

It is time to get focused and dial in your diet and training, so you can feel confident about your progress in the Summer Shape-Up Contest!

Three things to get on track with, starting today:

  1. Your nutrition: You need to eat healthy 90% of the time to start seeing your body come to reality. This means you only get 3-4 meals a week to splurge. Missing a meal counts as one of these splurges, so don’t miss any meals so that you can enjoy dessert and then get right back on track. Make sure each meal has protein and a veggie and save your starchy carbs or fruit for post-workout only.
  2. Your workouts: Figure out your plan and stick to it. If you’ve been slacking and not coming in for your strength training or metabolic circuits, get back on track TODAY!
  3. Your head: Yes, so much of this is about what goes on in your head. Start to catch any negative self-talk you have swimming around up there. Focus on where you are going. Negative thoughts will not get you any closer to where you want to be. Think about your thoughts. Write down your goals and think about WHY. If you don’t hit your goals, how will you feel?

To your success!

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Wage war on fat!

Strategies for fat loss

Fat loss is a game and sometimes it’s a very tricky one. How do I know what fat loss is all about? First, you need to forget that I’m a certified fitness coach, forget about my degree and continuing education and forget that I’m in the trenches every day coaching fat loss. I have been on that road myself. I know the emotions, struggles and pressures that you’ll be going through.

Get the Right Mindset

Your head needs to be in the right place and you need to be ready to make sacrifices and to take on the challenges. You have to be ready to wage war with your fat loss program. Be ready to overcome adversity from your friends, family and sometimes even your spouse. If you have the right mindset, you can accomplish anything!

Set goals for yourself, get your team to hold each other accountable. Set goals that are challenging, yet attainable and reasonable. Know what you want to accomplish and be clear on why you want this so bad. WAGE WAR on fat loss!

Plan and Prepare

What are you going to eat and when? What happens if you get stuck at work or on the road and you can’t eat what you are supposed to? Do you have a back-up plan? When is your training time? Did you schedule your time in the gym? The more you know, the more obstacles that you identify early in the first stages, the better equipped you will be to succeed.

Here are some practical ways to do this:

Use your journal and write down your target weight and how you feel e.g. what you look like, what you are doing to get stuff done, ect. Write this in the present tense as though it has already happened and you have achieved the outcome you want.

Create a vision board and put it somewhere you can see it everyday. Cut out images, words, diagrams and photos and make a collage to remind you of what you are trying to achieve.

Check in with our website often for more tips on weight loss, motivation, workouts and a healthy diet.

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