Wellness Coaching

Fitness

My Fitness Journey

My journey to wellness began in 2018 when I got my Planet Fitness Black Card Membership. At one point I had a fitness instructor and a nutritionist. That however is not included in your gym membership. That is something I did on my own. Four years later and 140 pounds lighter, I'm still going strong. Weight loss and physical fitness is not a temporary fix, it's a lifestyle - remember that you can accomplish all of your achievable goals. If I can do it, so can you. All it takes is willpower, determination, and perseverance.

Results

Diet & Exercise

Check out my first client's testimonial

Looks and feels so good

4 years later and after a lot of hard work and dedication - I am thrilled with the outcome!

Looks and feels so good

Check out my first client's testimonial

Looks and feels so good

I have lost so many pounds and so many inches. I love it!

Check out my first client's testimonial

Alyssa has made excellent progress. I am so proud of her.

Pay as you go

Go to my contact page now!

Check out my first client's testimonial

Only $25/month for my 6-month program, which consists of 3-day week workout sessions plus an at-home plan. I will also tailor your diet to fit your budget.

You have nothing to lose

Go to my contact page now!

Except for all of those unwanted pounds and inches.

Go to my contact page now!

If you live in the Southern New Hampshire area and you would like to come and work out with me at Planet Fitness as my guest then drop me a line.

nutrition

Diet

Fitness and nutrition go hand in hand. You can't do one without incorporating the other. I see women all too often working out at the gym day in and day out not able to lose weight successfully. You cannot spend 2 hours at the gym and then go out and eat high-calorie food. You must adjust your diet to put yourself in a calorie deficit. I burn more calories working out at the gym than I consume in a day. Portion control is also key to weight loss.

DISCLAIMER - ALWAYS CONSULT WITH YOUR DOCTOR BEFORE STARTING ANY DIET AND EXERCISE PROGRAM.

Healthy Fats

Healthy fats are important in everyone's diets, especially for women to regulate their hormones. By consuming olive oil, avocado, and nuts you can still lose weight. Moderation is key.

Fruit

The natural sugars found in fruit are far more healthier for you than artificial sweeteners. Fruit provides energy that the body needs to function properly.

Vegetables

Vegetables are key to weight loss because they are relatively low-calorie food with many health benefits. Such as lowering blood pressure, preventing inflammation, and natural fiber that the digestive system requires to run smoothly.

Lean Meat

Lean meat provides protein that the body craves without adding animal fat to your diet which can wreak havoc on your heart health. It also keeps you fuller longer.

Water Is vital for our bodies - hydration during exercise is a must.

A tailored workout routine

Abs & Stretching

To prevent injury stretching before exercise is crucial. Strengthening your core (abs) is key not only to improve your appearance but to also aligning your posture. Alyssa and I added a plank to the routine to strengthen her core. We also worked the arms and legs simultaneously.

Strength Training

Building muscle burns fat and calories. We lose our muscle mass as we age which leaves us vulnerable to injury. If done correctly strength training can transform our bodies in such an uplifting way.

Squats

Squats build our endurance and improve balance.

cardio

We do cardio to burn fat & calories

When Alyssa and I first started on the treadmill I set the bar for a good 30 minutes during our 2-hour workout. I never held her to that commitment because I believe that it is very important to listen to your body while exercising. Always know your limit. Listen to your body when it sends signals to your brain that it's time to stop and move on to something else, like the exercise bike or the elliptical. Getting your heart rate up regularly (2-3 days per week) is very important on so many levels.

Weight loss setbacks

We all have them. I know I did and so did Alyssa. So, what are setbacks when you're on a quest to lose weight, have more energy, and improve your overall health? First off I need to stipulate that I am 55 years old and Alyssa is 29 years old. We are on opposite sides of the hormone spectrum. Hormones believe it or not play a very big role in weight loss. Alyssa is of childbearing age, while I am in my third year of menopause. Is it true that as we age it is more difficult to lose weight and regain your health? The answer to that question is YES! I have to work much harder and a lot longer than Alyssa does. I also had a lot more weight to lose than she does. Her body also responds better to exercise than mine does.

Setbacks occur when we stray from the original plan. To lose weight we need to give up certain foods and beverages that made us overweight and out of shape in the first place. Sugar has always been my weakness. It still is. I have never been a fan of high content sugary beverages like Coke, Pepsi, Sprite, and Mountain Dew. However I used to put too much sugar in my coffee and tea, but I find myself at times giving in to other forbidden sugary delights like chocolate, saltwater taffy, and caramel. I had to remove some things from my diet when I first started like sugar, caffeinated beverages, bread, pasta, and white potatoes. Now that I am getting closer to my goal weight I find that I am slowly bringing them back onto my plate. That's my setback. Alyssa is no different. Her setbacks include sugar, pasta, and birth control pills. All that screws up her hormones and makes her journey to weight loss a challenge. Another issue is weight loss stalls. This means when you jump on the scale you have not only not lost any weight in 30 days, but you put on a few extra pounds. That can be very discouraging. Don't give up, keep going. Keep in mind that you are building lean muscle which weighs more than fat. When your body is ready it will use those muscles to burn fat - thus more weight loss. Be patient and be kind to yourself while you are in this process.

Wellness coaching

My first Client

My first Client

My first Client

Diet

My first Client

My first Client

Exercise

My first Client

Exercise

Fitness

My Fitness Journey

Planet Fitness

Results

Diet & Exercise

Check out my first client's testimonial

Looks and feels so good

Looks and feels so good

Check out my first client's testimonial

Looks and feels so good

Check out my first client's testimonial

Check out my first client's testimonial

Check out my first client's testimonial

Pay as you go

Go to my contact page now!

Check out my first client's testimonial

You have nothing to lose

Go to my contact page now!

Go to my contact page now!

Go to my contact page now!

Go to my contact page now!

Go to my contact page now!

nutrition

Diet

Healthy Fats

Fruit

Vegetables

Lean Meat

Water Is vital for our bodies - hydration during exercise is a must.

Hello

Meet Alyssa

A tailored workout routine

Abs & Stretching

Strength Training

Squats

Hello

Alyssa's at-home exercise plan

cardio

We do cardio to burn fat & calories

Weight loss setbacks

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