Vision/Passion Boards

People are far more capable than they're aware of. When you challenge someone to be the best they can be, they will rise to the occasion. -Jillian Michaels

I'll admit it, I sometimes get down on myself about not being capable enough to do this whole personal training thing. I took on the challenge of starting school for personal training about a year ago. For years before starting school, (we are talking 10 years here) I was constantly battling thoughts of "trainers are a dime a dozen, why would anyone choose me?" or "will I really make a living doing this"? ect ect other CRAP comments that led me to believe that I should play it safe and stick with a career that doesn't spark my passion and bring joy to my life.

Well....here's the deal, that was a load of crap! I love fitness and want to give it back to the world! The world needs talent, my talent! I said this to myself and I will say it to you, "anything can be yours!" Seriously, if you have a passion for medicine but fear the time involved in becoming a doctor, still look into what steps you could take to make it happen. Or, if you've always wanted to work with animals but the thought of how to even get started in that career field seems daunting, set action steps that you can take to make something happen! Whether it be you volunteer at a animal shelter or help out walking dogs. It could be any number of ACTION steps. I truly believe people are more happy when they work and LIVE in their passion. So don't let thought of your passion(s), just be thoughts. What can you do that ACTIVELY puts you in the direction of going after your dreams?

Some years back I took a class within my master studies called Creative Leadership. It was within this class that I learned of vision boards. A vision board is series of pictures, words, quotes ect that are complied on a board that hang in your house somewhere that keeps you motivated and inspired. I forgot about the power of these boards until just recently when my friend Mary posted a picture of hers on her Facebook page (Thanks Mary, love ya girl!). She so inspired me to make another one! One that is geared towards health, fitness and becoming a personal trainer.

I am a huge quote girl. The power of words always have always moved and inspired me. They stir my soul. My vision board has words like, be your best, your talent, community, smile, fitness, a bright future" as well as pictures of fit, strong, and powerful women. This is how I currently feel about myself as well as what I aim to be. I am all about progression and I am all about being content with the here and now.

I encourage you to make your own vision board. What inspires you? What do you love? What do you hope to be? What do you stand for? What is your passion? What are your goals? What words keep you grounded and focused?

Be well,

Melissa

Some thoughts on heavy lifting

If you want to get "ripped" and stronger, or both, you know you need to lift hard. You can't just go to the gym, curl 3 sets of 5lbs and expect to grow. It just doesn't work like that.

Heavy rep range is 6 - 10 reps. Anything above that and you're out there to tone and burn fat. This may be fine for some who are new to strength training and just want to causally lift weights. But if you're training with me or if you witness one of my workouts, you'll know I push hard and with intensity. And I get results.

From what I've learned about heavy lifting an important aspect is intensity. Sure, I can curl 15lb dumbbells five times, but then again, I can also push out 3 reps after that.

Remember:
perfect form and determination dictate intensity.

The idea for muscle definition is to go to absolute failure. This is heavy lifting. You need to lift until you can't get any more reps, than go for another. If you can't get it, keep trying.

Remember:
Push for at least 15 seconds.


When I know that there is no possible way I am getting another rep, I'll hold the weight where it is until it slowly starts to come down. Then I'll try and bring it down as slow as possible.

Now go out there and build some guns!!!

make breakfast your most important meal!

Eat "Breakfast like a king, lunch like a prince, sub like a pauper" I think it is one of the greatest quotes about how to go about eating your meals throughout the day. In addition, if you're working out hard, I also recommend taking in at least 1 gram of protein per body pound or close to it as well as having 2 small snacks between meals. So that means, 5 small meals, every 2-3 hours. Think of your metabolism as a fire pit. You need to keep adding wood to the fire to keep it burning strong. Same thing with your metabolism. Keep it fired and going strong throughout the day.

I have a staple breakfast every morning of 1/2 cup steel oats, 1/2 cup coconut milk, 1 scoop protein powder, 1/2 cup berries and 2 egg whites. This not only keeps my workouts strong and powerful, but it also helps with cravings throughout the day and keeps me full until lunch time.

I also prefer steel oats verses rolled oats because steel oats take longer to digest which helps with satiety. Meaning, you'll be fuller longer! Since I also follow a gluten free diet, I highly recommend checking out Bob Mill's Gluten Free Steel Oats if you have gluten/wheat sensitives.


Be well....

Melissa