How to Stick to your New Year’s Resolution

“New Year, New You”

Every year gyms and wellness centers plaster this saying all over the place. It’s a great idea, but we all know how New Year’s resolutions end. 2-3 weeks of blood, sweat, and tears… then excuses. ­čśŽ If you are planning to get back in shape for 2017, don’t be a resolution victim! It’s hard to stick to a routine, but it isn’t impossible! I’ll let you in on my ways for keeping my clients motivated.

Everyone exercises for different reasons- aesthetics, health, sports.┬á┬áYou have to find your reason. Make sure it’s one that will push you through that last rep. Keep it in mind whenever you’re about to make an excuse not to workout. Working out has always been an outlet for me. I know I will feel better after I crush it in the gym! I know how I will feel if I half ass a workout, and that drives me through every set. It’s not about just looking good, it’s about feeling good too.

Don’t overdo it! Don’t feel like you have to┬ácompensate for all the missed workouts┬áin 2016. You will burn out and lose motivation. Instead, pace yourself. Your body needs time to adapt. Find a starting point, and let yourself progress over time from there. You don’t have to be in the gym every day. Begin with a full body routine 3x a week. I always start my beginners with full body, focusing on activating the glutes and abdominals. After 4 weeks you can step it up, coming 4x a week and starting a split routine- upper/lower, push/pull.

Avoid the crazy diet trap! Just like I said before, you don’t have to make up for all the cookies you ate in 2016. One day at a time, one meal at a time. Your body needs time to adapt so avoid drastically cutting calories. Your workouts will suffer. Instead of subtracting things, start by┬áadding healthy foods to your diet. You will become full on the healthy foods and won’t have any room for the junk! Plus, your body won’t feel depraved, and your energy level will increase!

Bring a friend or consider hiring a trainer! Having someone to hold you accountable the first couple weeks can keep you from falling off the resolution bandwagon. Once you see results, it becomes addicting. You set standards for yourself and anything less is unacceptable!

I love helping people reach their goals. It really does upset me to see people kill it for 3 weeks then disappear. Find what motivates you, pace yourself, fuel yourself, and hold yourself accountable. Don’t hesitate to contact me┬áif you┬áneed advice or accountability ­čÖé

 

Butt Burnout and Ablitoration

Today is a very special day for me! It’s my first day back in the gym since last week! I know you’re thinking, “What?? How can she go that long without working out?” Let me tell you, it was not by choice. I had my wisdom teeth removed last week. Fun stuff. I couldn’t workout due to swelling and medication. I looked like a chipmunk storing nuts for the winter. Finally, the swelling has subsided, and I’m back at it. I’m starting off with full body circuits, but I’m focusing on the underactive muscles- glutes and abs. Here is one of my favorite routines to tone your abs and sculpt that booty ­čÖé

Not only are these exercises good for sculpting, they strengthen muscles that are often over-looked. Keeping your core and glutes strong can prevent back pain, posture distortions, and injuries.

Grab an ankle band and position it ABOVE the knee.

Bridges- 1 min

Clams- 30 seconds each side

Kickbacks- 20 each side

Monster Walk-10 each way

3 rounds no rest! Then hit your abs with this next circuit.

Stability Ball Roll-Ins

Stability Ball Crunches

Stability Ball Plank- 1 min

3 rounds 20 reps no rest!

If you don’t know what an exercise is, feel free to contact me or look it up!

 

 

 

Christmas Calories Count

I hope everyone had a great Thanksgiving! It’s one of my favorite holidays, not just because of the abnormal amounts of food available, because of the time I get to spend with my family and friends. I got some time off from work and took my mom to this beautiful place called Cane Creek in Waxhaw. My dog, Gracie, tagged along, and we spent the afternoon by the lake admiring the splashes of red and yellow in the trees. img_4747img_4727We saw horses and of course I made my mom stop so we could get up close! ┬áimg_4678

After stopping to say Hay to the Horses (lol) we went back home to get ready for our thanksgiving dinner. I thought cooking a turkey for only two people was overdoing it, so I treated her to a night out where they brought you every kind of meat imaginable, Chima! Walking out of that place was a miracle. We ate so much I thought I would never be hungry again.

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My key to a healthy lifestyle is, “Everything in moderation.” You should be able to enjoy yourself without feeling guilty or having to punish yourself with cardio. If you maintain a healthy diet, a day like thanksgiving won’t set you back! You might need a nap afterwards, but the next day you should be fueled and ready to get back at it! If you made it through Thanksgiving with only a few extra pounds, congratulations, but Christmas is on it’s way!

Have no fear, Mariah and her recipes are here!

These healthy alternatives of your favorite sweets are going to help you get through this time of year without having to start your diet all over at the New Year.

French Toast, Protein Pancakes

Healthy Eggnog, Healthy Hot Chocolate

Chocolate No Bake Cookies, Apple Crisp, Ginger Snap Cookies

If you have any requests for healthy recipes, please let me know!

Enjoy ­čÖé