Look who is joining me on my session this morning

What a blessing it was to host Boot Camp last night and what an awesome job the participants did. Although we did not get through the entire segment, we have our foundations set and we will continue to work towards building upon it. THANK YOU LADIES FOR COMING!!! THANK YOU Jessica Dennis and Camille Hall for showing up and giving it your all and finishing strong and staying focused. YOU GUYS were awesome and I had a great time.

BOOT CAMP IS ABOUT TO START AND SO EXCITED. I REALLY DID NOT KNOW HOW MUCH I LOVE TEACHING BUT I DO LOVE IT!!! LET THE NO PAIN NO GAIN SESSION BEGIN :)

FYI: 06NOV17 Begins the "Training Calendar" for sessions offered. If you find a day and time you would like to attend you MUST go to the next tab "Schedule Now" in order to reserve and pay for your time slot. These are small group sessions and by prepaying for the classes, it will let me know how many to expect and prevent overbooking the space. PM or text me if interested in SAT Personal Training Sessions and we can schedule you for a consultation along with your upcoming training sessions. ONLINE training/coaching is available as well although not yet showcased.

The Black and White photo shown is the B&W I shared on personal FB page which sparked this post. Meal prepping is a process and sometimes can be overwhelming but it can help you stay on track in reaching your health/fitness goals. We are now officially into the Holiday Season, we have two holidays this month with Thanksgiving being the biggest calorie intake of the year and the we have Christmas and New Years. All of this means good hearty foods with good hearty spirits or sugary beverages. I encourage all of you, if you are wanting to start or continue losing pounds/inches and you know with the holidays you may face struggles to PLEASE take a moment out of your day and plan out what you are going to eat and how much. You may not want to measure your food but remember you have a HAND and you can measure your food portions this way and here is how: The size of your palm is generally about 3-6OZ of meat/fish The size of a CLOSED fist is roughly 1C-1 1/4C of fruits/veggies The size of your Thumb can serve as a single serving of Cheese JUST REMEMBER- With EACH MEAL you need a protein/clean carb (steel cut oats)/ fats (avocados, almonds, walnuts) but DO NOT FORGET TO include those fruits and veggies. If you maintain during the day, you can most definitely splurge some in the evenings just make sure you do not go overboard. When selecting a plate size: Go for the smaller plates and half it. One entire half will be dedicated to Veggies the other half will be split again and you dedicate those two portions to your proteins and carbs. I have provided a link below which provides a guideline on measurements when you do not have a scale. It show you how to measure using your hand or a plate, its pretty interesting https://www.verywell.com/how-to-measure-food-portions-without-a-scale-3495230 The

28G of protein :( let the leaning out process begin. Meal prep is FO REAL and necessary to reach the goals you want to achieve. :)

02NOV17 @ 6pm 45MIN BOOTCAMP I have space for 2 more if interested text 5205089329 or PM. Bring a towel and good running shoes you are going to need it for it is a CARDIO BASE Bootcamp with Bodyweight Exercises implemented.

Happy Halloween Everyone!! Be on the lookout for future posts (Live & Written) on tips which should help you get through the holiday season. I feel this is important since we are entering the season of food, family and spirits and its easy to derail from your goals and usually ones health and fitness plans are the first to take the dive but the first to jump back into in an aggressive matter when its all over. I am hoping my suggestions will help avoid some this. IF there are any topics in particular you would like for me to address please feel free to chime in and let me know and we can start that conversation with no problem. AGAIN HAPPY HALLOWEEN TO ALL OF YOU AND BE SAFE, HAVE FUN, and REMEMBER TO LAUGH WITH FAMILY AND FRIENDS

Can journaling really help you reach your fitness goals? AND DO YOU USE A JOURNAL? SO this is a topic I love to bring up because so many of us set goals and don't track progress. If you have any goals you would like to set and reach journaling can truly help you get there. Why you ask? Well let's take a look.. Journaling forces you to see your commitment and it also makes you more accountable when you start going astray. Journaling makes you clearly define your goals by addressing the How's and Why's Journaling serves as your proof of progress and drives the next step to moving forward Journaling can serve as a tool of inspiration..not just for you but for others. If you are considering me to help you in reaching your fitness goals. I will be honest, journaling will be apart of your homework. If you do have and frequently use your journal please post a picture and tell why you use it. You will see I use two. One for intake and WT/Circumference tracking and the other for AM/PM training. CAN YOU GUESS WHICH ONE IS USED FOR WHAT? LoL!!!