selflove-fitnesscoachingllc

Self-Love

Happy February! This month’s theme is love – specifically, how to love yourself first. So
what does it mean to truly love yourself? Truly loving yourself means that you give yourself
permission to work on yourself, for yourself. This includes allowing yourself to be imperfect
because frankly, perfect just doesn’t exist. Even the people we deem to be perfect just aren’t.
Everyone has their downfalls, and we’re all mean to ourselves sometimes.
But why are we mean to ourselves? Could being nice to ourselves be egotistical? The
answer is NO! It is okay to put yourself first sometimes. In fact, it's important to prioritize your
needs. So, the next time you have an appointment with yourself? Don’t break it. You may feel
selfish or guilty, but it is essential that you put yourself first sometimes, because that is a huge
part of loving yourself.
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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Finding the What Behind the Why

Long-Term Motivation: Finding the What Behind the Why

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Hello and Happy New Year! January is the month of change and fresh starts. As always, the new year ushers in new goals and resolutions. Many people often find themselves at the gym or on a new workout regimine, striving to reach their personal fitness goals. However, as time marches on, the motivation established on January 1st slowly depletes. Before you know it, all the motivation you once had is gone, you’re back to your usual habits, and your goals are not achieved.

It’s easy to establish your personal goals and resolutions for the new year. The difficult part is staying motivated long term. The key to keeping that long-term motivation is finding the what behind the why. What aspect of your life is the fuel behind your reasoning to make a change?

Many people’s resolutions often consist of “surface whys.” When asked why they want to improve their physical health, they often give reasons such as “I want to lose weight,” “I want to fit into my new swimsuit,” “so I don’t have a heart attack,” or, “for my spouse/kids.” These are all completely valid reasons to want to improve your physical health! But in order to maintain long-term motivation, you have to want to do it for yourself. You have to truly look within yourself, acknowledge what you can’t do, and think about why that is upsetting. Why is it worth making a change over?

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
rice

How to Care for a Minor Injury R.I.C.E. article

How to Care for a Minor Injury: R.I.C.E.

Let’s face it – accidents happen, to newbies and experts alike. When prioritizing fitness in your life it is important to know what to do in the event of a minor injury, like sprains and strains, because there isn’t much that doctors can do for them. The easiest method to care for minor injuries at home is the R.I.C.E. method. It stands for:

REST

ICE

COMPRESSION

ELEVATE

Let’s go over what this means…

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
5 tips blog

5 Tips to Stay Safe Exercising During the Holidays

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I know what you’re thinking – “Exercising can be dangerous?” It seems so silly when you’ve got a routine going. It starts to feel like second nature after a while. However, even the smartest, most experienced fitness expert is susceptible to danger when exercising. That’s why it’s so important to take preventative care while you’re working out so you don’t have to worry about taking care of an injury after the fact. Here are 5 tips to stay safe when exercising:

1. Start Off Slow. This safety tip benefits everyone, however it is particularly important for newbies! Throwing your body into a workout can cause damage to your joints and muscles because they’re not used to the intensity. Be sure to give yourself enough time to properly warm up and cool down before and after every session so that your body is eased in and out of the workout. This leads us to exercise safety tip number two:

2. Pace Yourself. Take extra care to listen to your body and be mindful of your intensity levels. If you feel as if the workout is too much, let up a bit or stop altogether. And don’t be afraid to take a moment to hydrate! Results take time to achieve, and it’s better to take the time to safely achieve them.

3. Know What You’re Doing and Stay Focused. This might seem simple, but let’s break this down a bit.
a. Know What You’re Doing. What I mean by this is to be knowledgeable about your workout and the movements involved in them! Be mindful of the tiny details, like your posture and breathing. Use the appropriate exercise gear for your session – understand how and why that gear is beneficial to you. If you’re using exercise machines, carefully read the directions so that you use the equipment properly. If you need help ask a professional personal trainer to guide you to get you started.
b. Stay Focused. Staying focused when exercising is essential! Whether you’re at the gym, at home, or outside, staying focused on what you’re doing in the moment is everything. If your focus is on something else, you may make one wrong move that could lead to a serious injury. It’s better to keep focused on what you’re doing not only to prevent injuries but also get the most out of your session.

4. Dress Appropriately. Think about where you’re exercising. Are you going to a gym? Are you going on a run through your neighborhood? Are you exercising at home? Make sure you feel comfortable in what you’re wearing, but also make sure its functional and optimal for your workout. If exercising outside, be mindful of the weather and use that as a gauge for what you should wear. If working out at a gym, be aware of their dress code and follow it accordingly. Bonus tip: make sure you’re wearing the correct shoes for your workout!

5. And Finally, If You Feel Tired or Sick Let Your Body Rest! If you feel tired or are sick, that is your body’s way of telling you that you need to rest. It’s okay to take a break when your body needs it. Pushing your body to the extreme when it’s already broken down will only make you feel worse. Take the time to rest as soon as you feel that you need so you don’t have to take extra time out in the long run.

Contact us if you want to learn more about staying safe while exercising or need help.
(862) 251-8989
lmm@fitnesscoachingllc.com

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
warmup

Dynamic Warmup

What is a Dynamic Warmup and Why is it Important?

Do you warm up before each workout session? If you don’t, you definitely need to start!
Warming up before you exercise is essential in easing your muscles into vigorous exercise. This
helps prevent any injuries during your session. If you think doing a few stretches before you
work out will suffice, you should consider trying a dynamic warm-up instead.
What is a dynamic warmup?

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
women workplace

Women’s Health and Workplace Wellness Programs

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The “always-on work culture” of the 21st century workplace coupled with the added stress of looking after household duties like cooking, cleaning and taking care of the children are adversely affecting mental and physical well-being of today’s women. Women workers around the world report feeling overwhelmed because of heavy workloads. It is for this reason that women-centric workplace wellness programs are the need of the day.
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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
fitness-coaching-life-balance

The Positive Impact of Reaching Work-Life Balance

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The Positive Impact of Reaching Work-Life Balance

Have you experienced busy periods at work, when you didn’t have time for anything else and felt exhausted? No? Wow, good for you, stop reading. Yes? I am glad I am not alone. Such things happen to most of us, but once they’re over, you need to find a way to disconnect and “reboot”. However, this is only possible if you find the work-life or better yet the life-work balance. Whether we admit it or not, life is supposed to be easygoing and fun. We thrive to play, laugh, unwind, spend time with others and even act silly.  Otherwise, why work? We need to work to live not the other way around. Life is more fun when you disconnect and focus on living.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
fitness-coaching

Why Do We Need Work-Life Balance?

We all work for a variety of reasons but most of us can not live life without the financial security that working brings to us. 

We need to work in order to earn money to provide for not just life’s basic necessities but also an expectation of the type of lifestyle we expect to live. However while we spend our days rising and setting to meet this goal, we all too often turn around d to realize that life’s precious moments are fleeting away ever faster.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Thirsty_water_fitness

Are You Parched? You Could Be.

You’ve heard it a million times, drink your water! You know you should do it, but you don’t always get around to it. And frankly, you don’t understand why you need to drink the stuff. I mean is it really worth all those extra trips to the bathroom?

Yes. Without water, your body simply cannot perform at optimal levels and the effects are long term. In the short term, you’ll feel it in the form of fatigue, dehydration, dry skin and constipation. In the long term, all of your body functions will begin to work less effectively. Not pretty.
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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Fitness

10 Healthy Tips for Fitness Success

Getting fit is on the minds of most people. However, many people are not consistent and fail in the first three months of an exercise program. But if it becomes a habit and they stick to it, something magical happens after four months. You are finally getting the results you expect and chances are you will continue with the exercise program.

Here 10 simple tips to help you with your fitness success.
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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.

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