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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.  

Week 26 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 CARs Quadruped Hip x3 repetitions per side; 15-20 seconds per repetition Standing Hamstring Stretch with Isometric Hold x30 sec stretch, 30 sec press down, 30 sec pull up, 30 sec stretch; repeat on other side Total Body 2 Set a timer for 12 minutes. Complete as many rounds of these four exercises as possible in the order prescribed. Rest only as needed. Videos and instructions for each exercise can be found below. Crossover Lunge x8 repetitions per side (1 repetition = 1 lunge with each leg) Lateral Hand Walk x8 repetitions per side (1 repetition = 1 step with each hand) Forward Lunge with Rotation x8 repetitions per side (1 repetition = 1 lunge with each leg) Plank to Push-up x8 repetitions per side (1 repetition = 1 step with each hand) Exercise Demonstrations and Coaching Tips: CARs Shoulder 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…

Week 26 Workout 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 Alternating Knee Hugs x5 repetitions per side; hold 5 seconds per repetition Side Lying Open Door x5 repetitions per side Total Body 1 Complete each of these four exercises in the order prescribed four times. Rest as needed. Videos and instructions for each exercise can be found below. Bird Dog x8 repetitions per side (complete all reps on 1 side at a time) Plank x as long as possible Lateral Hops x15 repetitions (1 repetition = 1 hop in each direction) Lying Hamstring Walkouts x5 repetitions Exercise Demonstrations and Coaching Tips: Kneeling Elbow Extensions https://www.youtube.com/watch?v=NdBSHJnBr_w 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 onto your…

Week 23 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. TRX Chest Stretch x90 seconds Upper Back Stretch with Isometric Hold x60 sec stretch, 30 sec press down, 30 sec stretch; repeat on other side CARs Standing Hip x3 repetitions per side; 15-20 seconds per repetition Total Body 2 Complete each of these four exercises in the order prescribed five times as quickly as possible. Rest only as needed. Videos and instructions for each exercise can be found below. Reverse Lunge with Rotation x5 repetitions per side (alternate legs) Knee Cross Body x10 repetitions per side (alternate legs) Forward Lunge x5 repetitions per side (alternate legs) Jumping Jacks x15 repetitions Exercise Demonstrations and Coaching Tips: TRX Chest Stretch https://www.youtube.com/watch?v=TuvIFaFJPjI Coaching points: If performing at home, you can do this in a doorway or hallway (both arms or one arm at a time). Step forward with one foot and the arms out to the side. To increase the stretch, slowly  continue to move your feet forward and gently lean into it. As you can see at the :13 and :17 second marks in the video, by…

Week 23 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. Lying Floor Slides x15 repetitions Rear Foot Elevated Hip Stretch x75 seconds per side Lying Single Leg Pelvic Rotations x10 repetitions per side; hold 2 seconds per repetition Total Body 1 Complete the first circuit of three exercises three times in the order prescribed. Then complete the second circuit of three exercises three times in the order prescribed. Rest as needed. Videos and instructions for each exercise can be found below. Circuit 1 Plank x as long as possible Single Leg Lying Hip Extension (SLSHE) x10 repetitions per side Lateral Hops x15 repetitions (1 repetition = 1 hop in each direction) Circuit 2 Hip Matrix x3 repetitions per side (hold 3 seconds in each position) Straight Arm Alternating Side Plank x8 repetitions per side High Knees x15 repetitions per side (alternate legs) Exercise Demonstrations and Coaching Tips: Lying Floor Slides https://www.youtube.com/watch?v=wKAwyAeWQE8 Coaching points: Lay on the floor with your elbows bent 90 degrees and your forearms against the floor. Slide your forearms straight up reaching as high as you can while trying to maintain contact…

Week 22 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 Lying Hamstring, Adductor, Low Back Stretches x90 seconds per side; 30 seconds in each position Butterfly Stretch with Isometric Hold x60 sec stretch, 30 sec pressing knees up, 30 sec stretch 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 Swing x4 repetitions, 8, 12, 16… Alternating Forward & Reverse Lunges x4 repetitions per side (1 repetition = 1 forward & 1 backwards lunge), 6, 8, 10… Burpee x4 repetitions, 6, 8, 10… Alternating Side Squat x4 repetitions per side, 6, 8, 10… Exercise Demonstrations and Coaching Tips: CARs Shoulder 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…

Week 21 Workout 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. Shoulder I, Y, T x5 repetitions at each position TRX Back Stretch x90 seconds Front Foot Elevated Hip Flexor Stretch x75 seconds per side Total Body 2 Complete each of these four exercises in the order prescribed four times. Rest as needed. Videos and instructions for each exercise can be found below. Side Plank x20-45 seconds per side Forward & Backwards Hops x15 repetitions (1 repetition = 1 hop in each direction) Quadruped Single Arm Reach x10 repetitions per side (alternate arms) Lying Hip Extension (SHE or Supine Hip Extension) x10 repetitions with 3 second hold at top Exercise Demonstrations and Coaching Tips: Shoulder I, Y, T https://www.youtube.com/watch?v=RfQCn2Dp1BI Coaching points: There are 3 parts to this exercise. During all 3, try to keep from arching your back or picking your head up off the floor. 1) Start face down with your arms straight, close to your ears and thumbs pointed up towards the ceiling (from above you should look like the letter I). Slowly pick the arms up off the floor and hold for 1-3…

Week 21 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. Wall slides x15 repetitions Standing Hamstring Stretch with Isometric Hold x30 sec stretch, 30 sec press down, 30 sec pull up, 30 sec stretch; repeat on other side Cat/Camel stretch x75 seconds; hold 5 seconds at top and bottom Total Body 1 Set a timer for 12 minutes. Complete as many rounds of these four exercises as possible in the order prescribed. Rest only as needed. Videos and instructions for each exercise can be found below. Leg Lift x15 repetitions Seal Jacks x15 repetitions Alternating Side Lunge x5 repetitions per side (alternate legs) Gait Swings x15 repetitions Exercise Demonstrations and Coaching Tips: Wall Slides https://www.youtube.com/watch?v=uH7sDW911_Q Coaching points: Stand with your butt and shoulder blades touching a wall. Position your arms at a 90 degree angle and your forearms against the wall. Slide your forearms straight up reaching as high as you can overhead while trying to maintaining contact between your forearms and the wall. Slowly lower your arms back to the starting position and repeat for the desired number of repetitions. Most people will try…

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