RISE Personal Training VA, Virginia Beach, VA (2025)

01/12/2024

❓MYTH OR FACT ❓

👉 Keeping your life in balance is a lifelong process.
🙈
🙉
🙊

FACT.

How awesome would it be to reach a magical state of balance where you could flip on autopilot? (Very awesome.)

⚖️ But the truth is that as your goals, priorities, and life stage change — the things that keep you feeling happy, balanced, and fulfilled change too!

As an example, if you’re working on a fitness or health goal, it can mean shifting time and focus away from other areas, at least temporarily.

The same thing goes with a growing family, career, or other area of your life.

🧘The key is to adapt and not neglect what’s truly important to you!

01/10/2024

📢 Public Service Announcement!

Maybe you missed a workout…
..splurged on some junk food…
..and you’re struggling to stick with your goals.

Or maybe it’s been a couple of days since you even THOUGHT about your goals.

✌️ I’ve got a simple 2-step solution to get you back on track.

👉 Step 1. Do ONE HEALTHY THING for yourself. (Check out the graphic for ideas!)

Just like that, you’re back on track!

👉 Step 2. Reevaluate your approach to your goals. Why are you struggling, and what can you do to make it easier?

Were you trying to do too much, too soon?

Did you need a bigger fun factor?

Did you feel like you weren’t getting results?

Once you know what stopped you, you can change things up to make it easier.

Goals are a LOT easier to stick with when they hit your mind-body-spirit “sweet spot.”

When all three — mind, body, and spirit — are working together, you feel and function at your very best.

🧠 Your mind loves (+ needs!) a challenge. It’s happiest when it’s focused on the positive.

💪 Your body needs exercise and healthy food — but it also needs rest and time to recover and recharge.

❤️ Your spirit — aka your “inner spark” — helps you feel grounded and connected to the world (and yourself).

When you tap into it in ways that are meaningful to you, you find a new gear to operate from.

How will you get back on track???

01/03/2024

🎯 Who doesn’t love a good stat?

Especially when it comes to New Year’s resolutions:

✔️ 38% of people make resolutions but only 9% of people stick to them

✔️ 80% of resolutions get dropped by February

✔️ Improving fitness (39%) and diet (33%) are common New Year goals

✔️ Friday is a popular day for people to drop their resolutions

Sure, resolutions can be a challenge.

But does that mean we don’t set them?!

(No, it doesn’t!)

👉 It means we PREPARE ourselves to CRUSH the challenge and make our goals a reality.

Here’s how:

💪 Set strong goals
✅ Have a plan that works for your lifestyle
🤝 Build accountability into your plan
👏 Find support

Let's crush 2024!!!

01/01/2024

It's officially 2024!!!!!

What do you expect from it… and more importantly, what do you expect from YOURSELF?

It’s something I am thinking about today!

Yes, it’s safer to have low expectations and have no problem meeting them.

💪 But it’s a whole lot more satisfying to raise those expectations and crush them!

🚀 What’s one area you have high expectations for this year?

Let us know in the comments! ⬇️⬇️

12/31/2023

I am sad but excited to announce, my FINAL nutrition and workout program is here.

This will be my last Shred program for a while.

That is why I have put everything into this program to bring you a top notch Guide for your New Years Resolutions!

So question for you??

What if this was the LAST year you put “getting in shape” on your New Year’s resolution list?

If you are:

👉Stuck in a cycle of yo-yo dieting that isn’t getting you the results you want

👉Tempted to try an extreme diet or fitness plan come January 1st

👉And are feeling frustrated that you’re in the SAME spot you were in last year

Then my 12 Week Shred is for you!

This program is designed to help ladies achieve their fitness goals and transform your body in just 12 weeks.

With a combination of strength training, high-intensity interval training (HIIT), and nutrition guidance, this program is guaranteed to challenge and push the limits.

Whether a beginner or experienced, the 12 Week Ultimate Shred Program is tailored to meet individual needs.

AND! Because I am feeling extra nice, I am throwing in a FREE COPY of my Carb Cycling Diet complete with a easy to follow calendar and shopping list.

If that sounds like something you want, you can grab your copy below or message me for more details!

I hope you all have a Happy New Year!!!

12/08/2023

MYTH vs. FACT

🏃‍♂️I should ramp up my workouts to burn off the extra calories I’m eating.
🏋️‍♀️
🏋️‍♀️
🏋️‍♀️

🎉MYTH! 🎉

Your workouts aren’t just about burning calories.

They do SO much more than that for you.

In the short term, they can boost your mood, help you sleep better, keep your immune system strong, AND give you energy.

And in the long term, they can help keep you feeling strong, fit, and healthy.

The same thing goes for your diet — the food you eat isn’t just calories, it’s also how you get important vitamins, minerals, and more so that your body can function at its best.

Still not convinced?

Doing too much exercise can set you up for feeling exhausted or — even worse — leave you with an injury.

Not a very merry way to spend the holidays!

Save this and follow me for more health and wellness tips! 🎯🚀

12/07/2023

Meanwhile in my Fit. Fab. Mama. Group...

🔥THURSDAY TIP: THINK OF YOUR WORKOUTS AS AN INVESTMENT

A workout is like making an investment into your future – for your health (obviously!), your confidence, your strength, your energy, and so much more!

You won't be surprised to know that research shows that people who are the fittest at midlife live the longest and spend less time being sick.

Keeping this in mind can help empower you.

❤Being fit helps:❤

💪Strengthen your heart, lungs & muscles

💪Manage weight

💪Control blood pressure and cholesterol

💪Balance blood sugar

💪Reduce stress

💪Lower your risk of diabetes, heart disease, some cancers, and many other chronic conditions

💪Boost brain health

💪Lengthen your life

❤Definitely a winning investment!

❓When was your last workout? 👇👇👇

12/06/2023

How do you feel about saying the word NO?

Confident?

Nervous?

Indifferent?

For a lot of us, it is SO HARD to say that one teeny-tiny word.

The thing is, saying “no” is especially hard this time of year, with all of its obligations and expectations.

But here’s something to think about next time you feel like you “need” to say yes…

When you find yourself saying YES to everyone and everything — and putting yourself and your own needs on the back burner — you’re actually saying NO to feeling your best.

So, be careful about what you agree to!

Warren Buffet says, "The difference between successful people and really successful people is that really successful people say no to almost everything."

When you say “no” in favor of taking care of yourself, you end up with more energy, less burnt out, and bringing more of YOU to everything you do.

So, here are some strategies for saying “NO” this season, so you have more time for the people and events that matter most to you:

1️⃣ Be Direct - If it’s something that you really don’t want to do, be clear, honest, and kind.

🔹When your schedule is full: “Thank you for the kind offer, but I’m already super booked this week.”

🔹When you are being encouraged to eat dessert or other foods that don’t align with your health or your goals: “No thank you — but everything I’ve eaten is delicious. Thank you.”

2️⃣Offer an alternative - When a “no” isn’t quite right, find a middle ground.

🔹When you don’t want to attend yet another food- or alcohol-focused event: “I’d love to see you, what if we get together for a walk instead?”

🔹When you’re asked to bring homemade goodies for the office buffet: "I'd love to bring something, but I won't have time to bake. Can I bring in something from [local bakery or store]? Or maybe a fruit platter?"

3️⃣Raincheck - This is your go-to when an invitation or request competes with your priorities — i.e., spending more time at home creating your own traditions — or you are overbooked.

🔹“This sounds fun, but I can’t make it happen. What if we got together next month?”

🔹“Let’s have lunch or go shopping after the New Year.”

Remember: Every time you say "no" to something that doesn’t fit your own goals, schedule, or priorities, you’re actually saying "YES" to those goals and priorities…

You deserve it!

12/05/2023

Even if you have the BEST intentions this time of year to keep eating your veggies, getting good sleep, and hitting the gym…

It’s easy to let things go off the rails.

The thing is, it’s NORMAL to feel less motivated this time of year — but sticking to a healthy routine will help you feel SO much better.

That’s why this year, I’ve created a FREE Holiday Hustle Challenge for you to set, stick with, and then blow past your goals all month long!

Inside this free challenge guide, you’ll find:

✅Healthy eating tips and recommendations
✅A daily accountability tracker
✅Simple steps to stay active all season long

And, a contract with yourself to help you establish rewards and consequences that keep you moving forward — even when you’re tempted to quit!

You owe it to yourself to start feeling good NOW instead of waiting until Jan. 1st.

So if you’re ready to commit to a happy, healthy holiday season, click the link below or drop a holiday emoji below for a FREE copy of my Holiday Hustle Challenge!

🥂Here’s to finishing your year stronger and healthier than ever!

11/14/2023

🥒 Happy National Pickle Day! 🎉

LET’S CELEBRATE THE CRUNCHY, TANGY GOODNESS THAT IS THE PICKLE!

Whether you’re a dill devotee, a bread-and-butter believer, or a gherkin guru, today is the day to pickle like there’s no tomorrow! 🙌

Did you know pickles are not just a tasty snack but also a source of hydration and a low-calorie crunch?

Embrace the power of the pickle and share your favorite pickle stories or recipes in the comments! 🤤

🥒✨

11/07/2023

❓ Common Question: How do I stay motivated?

My answer?

Don’t wait for it to happen.

Take action.

Do the thing ANYWAY.

(I know, you were hoping for a better answer, right?)

The thing is, taking action is the quickest route to sparking that motivational fire.

Do you have to do a full-on HIIT workout, meal prep for the entire week, or 30 minutes of meditation?

Absolutely not!

Set the bar low at first — choose something that takes a small amount of effort or time.

Go for a quick walk around the block, cook up a double batch of veggie stir-fry for dinner (so you have a healthy lunch for tomorrow), or take a 3-minute breathing break to recenter yourself.

Repeat tomorrow, the next day, and the day after that. 🔄

You’ll feel your motivation start to kick in — and when it does, slowly raise the bar.

Most importantly, CELEBRATE every step forward.

You weren’t 100% into it and you started anyway.

That's a win!

“Future” you will thank “present” you for starting today, and not a month, six months, or a year from now.

Want more inspo?

Save this and follow me for more! 👍

11/06/2023

🌟 Join the Harvest Hustle Step Challenge! 🌟

Are you ready to step up your game and win big?

I am thrilled to introduce the Harvest Hustle - a 15-day Step Challenge, and you're invited to be a part of the action! 🚶‍♂️🚶‍♀️

Here's the scoop:

📅 Challenge Duration: 15 days

💰 Entry Fee: $20 (Goes into the winner's pot!)

🏆 Prize: The more challengers, the bigger the jackpot!

It's as simple as 1, 2, 3:

1️⃣ Sign up, solo or with a team – the more, the merrier!

2️⃣ Track your daily steps, aiming for that top spot!

3️⃣ Compete for the grand prize when the challenge ends!

Get ready to conquer your fitness goals and win big in the process.

Whether you're a solo stepper or prefer teaming up with friends, the Harvest Hustle is your chance to shine. 🌟

Don't miss out on this exciting challenge – sign up today and let the stepping games begin! 💪💰🏁

(ask me how to join)

RISE Personal Training VA

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