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Chesterfield Fitness Trainer

5 Steps To Making Habits Stick

https://youtu.be/noqghmDel7A This is a 16-minute discussion on 5 steps to making habits stick and 3 strategies to minimize the damage from alcohol. Summary: We often make the same mistakes over and over without changing. We need to learn where we tend to fall off track and form better habits to create more success moving forward. Individually, small changes don't seem like a big deal but over time they can help you achieve amazing results. 5 steps to making habits stick: A reason- Change is hard. Get clear on the payoff you’re after. A trigger- The moment before. What triggers current behavior? A new habit- Think short and specific. Practice- More repetition, more it’s hardwired into your brain. A plan- You won’t always get it right. Plan how to recover quickly. Alcohol: 3 strategies to minimize the damage Alternate with water. Slows down consumption. Helps to stay hydrated. Create punishment/reward system. College story. 10 min cardio per drink. Plan ahead and set boundaries. How many drinks? Eat less earlier in day. [Bonus] Either-or. Don’t have both. We tend to overeat when we drink. Pick one.  

5 Common Traits Of Our Most Successful Clients

https://youtu.be/U2ikO0hJRSU This is a 21-minute discussion on 5 common traits among our most successful clients and 4 strategies to drink more water. Summary: It's not what you know, it's what you do with what you know. Before you blow off simple tips, ask yourself how well you're doing them. If you keep doing what you've always done, you'll continue to get what you've always got. Sometimes the barriers from our past only exist in our head. Don't let your prior experiences keep you from achieving your goals. Strategies to drink more water: First thing in the morning. Set a timer. Carry water with you. Measure it- raise your awareness. 5 common traits of successful clients: Schedule in advance-prioritize. Measure progress- not by the scale. Bounce back quickly from setbacks. Focus on what they can do. Consistency

How to eat more vegetables with minimal effort

https://youtu.be/n4TqzzCepC0 This is an 18 minute discussion on 1) how to eat more vegetables with minimal effort and 2) what you should track in order to succeed. Summary: A few small changes can often lead to drastic improvements down the road. Keep it simple. Buy vegetables already prepared (pre-cut, pre-washed, etc). Focus on better, not perfect. If you don't enjoy the taste of vegetables, dip them in a sauce or dip, even if it might not be the best option. Cook your vegetables in bulk so you always have extra laying around. In regards to tracking, focus on process goals over outcome goals. Whatever you track, make sure it is easy to track. Doing so will allow you to quickly know if you are on track. Make sure whatever you are tracking is aligned with your goal. Sometimes you need to burn the boats and make a decision that you are going to do this no matter what.  

Meal Prep 101

https://youtu.be/WrOH5RdbG5s This is a 20-minute discussion on Meal Prep and how I really try to keep things simple. Download the weekly meal planner and food list below. Summary: Nutrition doesn't need to be complicated. I believe in large part, we all know what we need to do, it's just a matter of doing it. The more we simplify our eating, the easier it gets and the less likely we are to make the wrong choices. Willpower is an exhaustible resource. The fewer decisions you have to make on the fly, the better. This is where planning ahead has major advantages. When stress is high or time is scarce, we are often not in a good mental state to be making healthy choices. By planning ahead, you eliminate the need to make choices at times when willpower may be limited or when otherwise we would turn to foods that are only taking us further from our goals. We need to create "rules" that give us a clear, simple outline to follow so we know exactly what we need to do. Cook in bulk. Pick a day when you have the fewest number of commitments and prepare food for most (or all) of the week. Make…

Week 2 Workouts 3 & 4

Move Better 2 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. CARs Shoulder x 3 repetitions per side; 15-20 seconds per repetition Alternating Knee Hugs x5 repetitions per side; hold 5 seconds per repetition CARs Quadruped Hip x3 repetitions per side; 15-20 seconds per repetition Total Body 2 Set a timer for 12 minutes. Complete as many rounds of these four exercises as possible in the order prescribed. Each time you complete a round, increase the repetitions as noted. Rest only as needed. Videos and instructions for each exercise can be found below. Medicine Ball Floor to Overhead x4 repetitions, 8, 12, 16, 20… Crossover Lunge x2 repetitions per side, 4, 6, 8, 10, 12… Mountain Climbers x4 repetitions per side, 8, 12, 16, 20… Forward Lunge with Rotation x2 repetitions per side, 4, 6, 8, 10, 12… Exercise Demonstrations and Coaching Tips: CARs Shoulder Coaching points: You will hit a sticking point about the time your arm is directly overhead. At that time, rotate your palm out towards the wall. Make sure you try to minimize the amount you rotate your shoulders sideways. When performing…

Week 2 Workouts 1 & 2

Move Better 1 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. Kneeling Elbow Extensions x10 repetitions per side Hip Rocking with Straight Leg x60 seconds per side; hold 10 seconds when rocking back Side Lying Open Door x5 repetitions per side Total Body 1 Complete each of these five exercises in the order prescribed three times. Rest as needed. Videos and instructions for each exercise can be found below. Plank x as long as possible Lateral Hops x15 repetitions (1 repetition = 1 hop in each direction) Toe Touch x10 repetitions per side Lying Hamstring Walkouts x5 repetitions Rear Foot Elevated Split Squat x8 repetitions per side Exercise Demonstrations and Coaching Tips: Kneeling Elbow Extensions Coaching points: Begin in a kneeling position with your elbows on the floor directly under your shoulders. Put your left hand behind your head and bring your left elbow to your right forearm. From there, slowly rotate from the shoulders moving your elbow towards the ceiling. Your flexibility through the shoulders and upper back will partially determine how high up you can rotate. To improve this exercise, sit your butt back…

The Fitness Roller Coaster Ep 008

https://www.youtube.com/watch?v=_G2scwVtPSo On this episode: -How to make better decisions For many people, their fitness journey is like a rollercoaster ride filled with constant ups, downs and unexpected twists. Life is constantly throwing a wrench in things and it doesn’t help that we are surrounded with so much conflicting information on fitness. The Fitness Roller Coaster is all about sharing short and simple tips to to make your rollercoaster ride a little smoother. Unlike a lot of the things we see on the internet today, this stuff works. We work with people that need practical and sustainable solutions. These are the tips we share and conversations we have with our clients on a daily basis. Nothing sexy and no promises of unrealistic results in return for 3 easy payments of $19.95. Have an AWESOME day!

The Fitness Roller Coaster Ep 006

https://www.youtube.com/watch?v=O-RVslu7jW0 On this episode: "You can change your habits at anytime but the longer you wait, the more difficult it will be." About The Fitness Roller Coaster: For many people, their fitness journey is like a roller coaster ride filled with constant ups, downs and unexpected twists. Life is constantly throwing a wrench in things and it doesn’t help that we are surrounded with so much conflicting information on fitness. The Fitness Roller Coaster is all about sharing short and simple tips to to make your roller coaster ride a little smoother. Unlike a lot of the things we see on the internet today, this stuff works. We work with people that need practical and sustainable solutions. These are the tips we share and conversations we have with our clients on a daily basis. Nothing sexy and no promises of unrealistic results in return for 3 easy payments of $19.95. Have an AWESOME day!

THE FITNESS ROLLER COASTER EP 005

https://www.youtube.com/watch?v=zBlNXq4zlnc On this episode: -Are your beliefs holding you back? About The Fitness Roller Coaster: For many people, their fitness journey is like a roller coaster ride filled with constant ups, downs and unexpected twists. Life is constantly throwing a wrench in things and it doesn’t help that we are surrounded with so much conflicting information on fitness. The Fitness Roller Coaster is all about sharing short and simple tips to to make your roller coaster ride a little smoother. Unlike a lot of the things we see on the internet today, this stuff works. We work with people that need practical and sustainable solutions. These are the tips we share and conversations we have with our clients on a daily basis. Nothing sexy and no promises of unrealistic results in return for 3 easy payments of $19.95. Have an AWESOME day!

THE FITNESS ROLLER COASTER EP 004

https://www.youtube.com/watch?v=uj2oDzx0C2U On this episode: How to stay on course with your fitness when you’re traveling Download the free workouts: CLICK HERE   Detailed descriptions of exercises from video: https://www.youtube.com/watch?v=0Hzh7otLlls Coaching points: Slowly kick the leg back as high as possible. Rotate the knee out to make a large circle. Really work to get as full range of motion as possible. Make sure to keep your elbows straight the entire time. When performing CARs, focus on taking the joint through a full range of motion. You want to slowly move as if you are moving the joint through mud. Controlled Articular Rotations (CARs for short) are active, rotational movements of a joint throughout the outer limits of motion. Performing them on a regular basis helps to 1) maintain range of motion, 2) increase the health and longevity of your joints, 3) reduces risk of injury to a joint. https://www.youtube.com/watch?v=Y_sPozh-MH0 Coaching points: You will hit a sticking point about the time your arm is directly overhead. At that time, rotate your palm out towards the wall. Make sure you try to minimize the amount you rotate your shoulders sideways. When performing CARs, focus on taking the joint through a full range of…

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