My Girlfriend Renee

fitness

Working with an Online Fitness Coach!

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Have you ever thought to yourself, how do online fitness coaches work with people they have never met? I always wondered how the heck they do it without ever meeting the person in real life. How can they see what to help with, how do they know where to start?

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I met a fitness coach through instagram, which I know is very weird to say, although I knew she was a coach I created a friendship first. I got to know her over time, had conversations not just about fitness and nutrition, but life and everything in between, we always clicked. I think that is huge when it comes to working with someone online. Your personalities have to click way before you trust them with your fitness and nutrition. I would see her posts about food, macros and mindset on living a healthy lifestyle and it was very similar to mine. Which is another way to see if someone is right for you, if you don’t agree with the content or vibe they are putting out but have a nice body, probably isn’t going to be a good fit. After all, living a healthy lifestyle goes way beyond having a six pack.

I reached out to her because I was struggling with staying on track. I have a great accountability group on facebook that has the best group of women in it! But I am real, and sometimes life just gets busy and I could feel myself slacking more and more. I figured if I was working one on one with someone and had some skin in the game it would push me to work harder. I started working with her that week and let me tell you the questionnaire she sent over was very detailed. I now know how online fitness coaches can work with someone they have never met.

She first figures out the foods you like to eat whether they are more fat or carb foods, what type of food logging you will be comfortable using, weight, height and measurements, and she has you send over pictures. All of those tasks are all included in the very fist questionnaire. She goes into extreme detail to get the best idea of who she is working with. Every week she sends over an email with a new checklist that has your daily macros, foods you ate, weight, measurements and a feelings section where you can let her know how you are mentally and physically feeling every week.

I personally think this is an awesome piece of her service because it creates an open relationship between us where I feel comfortable telling her what i’m going through. There was one week in particular where I was just struggling, had zero appetite, was highly stressed and felt like I was failing. Not only did she call me immediately, but she talked me through the fact that some weeks aren’t going to be perfect and that she goes through them too, having that personal connection with her made me feel 1000 times better, like she is in with me versus me just being a client. I have been working with her for a month now and I highly recommend working with someone you trust and genuinely click with online, I have complete trust in her to help me with my nutrition and fitness goals and would recommend her to all of you! Her name is Sarah and you can find her info and website HERE! even if you aren’t ready to commit to working with someone she provides great content on Instagram and always helps everyone in my Facebook group, I am lucky to have found her!

I am curious to know if any of you have worked with a coach or if you are curious to how it all works, leave a comment with your thoughts!

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Taking Progress Pictures

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Anyone else cringe when you hear those words? I know I do! The awkwardness of just standing there like a weirdo in all your glory is by far the hardest thing ever. I personally always do it in the morning with zero makeup on and hair is a hot mess, so it makes it extra ugly. Plus it is way better to wear as little clothing as possible so you can get a better gauge on progress. Have I painted a pretty enough picture for you…..ha ha.

With that being said, I know how awkward it can be, but from experience they are the best thing you can do to stay on track. We all know when we are in a “ dieting” period it is easy to get discouraged when you don’t see instant progress. Weighing yourself on the scale is never a good gauge of progress because one day you are down and the next you are up. That is why taking pictures are so beneficial, even though the scale isn’t showing much movement the pictures will show a different side of progress. Your waist could be smaller, back bigger, legs have more muscle or definition, the list goes on. That little change you see in one picture could be the one thing that pushes you to keep going.

I would recommend taking pictures once a week in the same exact clothing in each picture. Stand in the same position in the same place you take every picture. By doing this you see way more changes then if you were to be in different lighting, clothes, or position. Also take them at the same time each day, for me that is first thing in the morning before I have anything to eat or drink.

Remember they will pay off in the future. If anything it pushes you to be more accountable because you want to see changes, you got this sister! If you need help I wrote a couple Blog posts regarding these topics, accountability or tips for working out.

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4 Tips to Add in Workouts to Your Busy Schedule

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I don’t have time is probably the most popular excuse in the book. I am guilty of using that excuse more than once. I get it, you have 1 million things to do so devoting uninterrupted time to a workout is hard. That is why I thought I would share these tips for adding exercises to the things you are already doing.

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  1. School pick up, how many of you get to the school early to avoid being all the way in the back of the pick up line? I am doing a challenge where I have to get in a 45 minute workout outdoors, with a 5 year old some days that is near impossible. So I got smart, I make it a point to get to the school 45 minutes early and walk around until it’s time for him to get out. That is time I would’ve spent sitting in my car on social media. Another way you can do this is to walk to school, if you have multiple kids chances are you have a stroller or even a double stroller aka the heaviest thing on the damn planet, use it to your advantage! That is a free workout in itself, by walking to school or walking some where pushing that you are getting in a pretty intense workout!

  2. Using a booty band while doing housework, trust me I thought it was bat shit crazy to walk around my house with a booty band on. Until one day I had 15 minutes left of my workout and had so much to do. I put on my medium sized booty band and walked around the house cleaning, up and down the stairs with a laundry basket and did abductors while doing the dishes. I know it sounds like it wouldn’t do much but man I was hurting! I wrote a blog post with a bunch of exercise ideas to do around the house Here!

  3. Going to the park with your hyper ass kids! We all do it! the kids are on a good one so we take them to the park to run out some of their energy. But what do we do when we get to the park? sit there on our phones or relax and enjoy the peace and quiet for once hah! Now, I walk laps at the park, I don’t go far that way I have eyes on my kid at all times, I walk the corners of the playground back and forth until It’s time to leave, not only does my kid get to burn out some energy but I do as well.

  4. Taking the stairs and parking far from your office building. This sounds almost like a no brainer but you’d be surprised how many times we don’t do it just because we are in a rush. I notice sometimes I will park in the first spot I can find just to get in. But taking the time to park far away forces you to take the extra steps in your day. Taking the stairs is also a more time consuming thing but it is so easy to start incorporating and literally costs you nothing.

    Now that you have these 4 ideas to start adding into your normal day, you will see yourself finding more ways you can add in more activities. It was weird at first but once you notice how much more productive you feel afterward it becomes addicting! If you have any tips that you currently do, share them in the comments so we can all benefit from them!

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What to Expect at a Cycle Bar Class

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Have you ever wanted to take a spin class but were embarrassed or unsure about doing it? Same here sister. Because I know how insecure someone can feel when joining a new class, I wanted to break that fear and encourage you to take that step and show up. Do it for you, for your future self,.What if this is that outlet, environment, that tribe you need to take yourself to the next level?

To say I was scared of taking a spin class is an understatement! I remember watching Instagram stories showing what the inside of the class looked like, I would see bikes lined up, and all I can think of is “ Who would want to sit up front where everyone can stare at you?” I mean sign me up for the way way back just in case I die, ya feel me? Then there are movies that make a spin class look so intense and everyone is super fit, no wonder I was scared. I may look like I am somewhat fit but girlfriend, I do not run or do any type of cardio. I like to think of myself as a cheetah, good for like 8 seconds top speed then I need a nap.

I showed up to my class and by far the customer service at Cycle Bar Temecula is the best. They pay so much attention to detail and make you feel right at home. I went to the storage boxes where my shoes were waiting for me, signed in and headed to the back where they had a locker with my name on it that said “Welcome Renee, get ready to rock your ride” Ok, how freaking cute are they? All the fear and insecurity was long gone, and replaced with a feeling of comfort and excitement. I hopped on my bike and an assistant came over to walk me through the entire set up. It was dark so I wasn’t as nervous. They keep the room almost like a club, it’s dark with just a red glow and some candle light. The music is amazing and the energy is unreal. You instantly get into work mode once you clip in, look at me sounding all cool, yea when you clip in it’s time to ride.

Then the magic happens, these ladies are performers. It’s almost sexy but bad ass at the same time. They speak in this sensual but intense voice that is mesmerizing. It was an absolute blast, it is much more than a workout, it is an experience. It is the best workout with great people, in an even better environment. I wanted to interview one of the instructors from that day who I am happy to now call my friend. Get ready because after this interview you are going to fall in love just like I did.


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What are the Benefits of Logging your Food

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When you are first starting to get into a new lifestyle it is really hard to know where to start when it comes to nutrition. Don’t eat this, eat that, do not touch this, this will make you lose it faster, and so on! It is overwhelming to say the least. What I have found to be the best place to start is to figure out what you are currently eating.

Pick a day and start writing down everything you are eating. All of it, the good, bad, and ugly. If you lie or skip on writing certain things like cookies, you are only hurting yourself. Writing things down will let you visually see exactly where you end up at the end of each day. You will be surprised at what you are eating just out of habit or because it is in front of your face. I would do this for a couple of days.

Once you have a couple days logged, you will either be over eating, under eating , or perfect. 90 % of the time it isn’t perfect, and that is ok. That is why you are logging your food, so you can make changes. From there you can see what you need to take away or add. For most people, they are low on protein and high on carbohydrates and saturated fats. By logging your food you can go back into each day and either add in protein to the meals that are missing it or take away foods that you are eating way to much of.

Here are some examples-

  • Breakfast- Oatmeal, You can easily add in some sort of protein like eggs or a protein shake.

  • Lunch- Caesar salad, You can add in some grilled chicken

  • Dinner- Pork chops, mashed potatoes, garlic toast and green beans. You can choose one of the carbohydrate sources and remove one.

    Snacks- Apples or fruit. You can add in some cheese, Greek yogurt or a protein shake.

The trick is to work with what you are already doing. When you change everything all at once you are just going to overwhelm yourself and give up. Making one simple change every day will lead to bigger changes over time, as much as I hate to say it, it really is a marathon not a sprint. Play the long game and stay consistent, you will win every time!

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