CLIENT SHOUT OUT
This man deserves all the recognition for his hard work and dedication to his fitness journey. When we first met, he had not even thought about getting a trainer and this process was not in his mindset at all. But on that day he made the decision to change his life, and he stuck with it. Even after we stopped working together because he had to move back to his hometown, he continued to work hard and still does. That is the most amazing part. He knew it was not a quick fix and that it was going to be hard, and he showed up every session and did his best every day.
I want to talk about mindset because it is the most important thing, in any ares of your life. Mind over matter. Yes the physical change can be amazing and it brings a lot of health benefits with being “fit”, along with the good feeling and self-esteem that comes from looking our best. However, nothing of this would even be possible if you do not have the right mental attitude. It is not always going to be all fun, it is actually gonna be really hard most days and that is when it is extra important to remember your why and WORK FOR IT. There were so many days when Tyler did not have enough sleep or his body was hurting but he pushed through because he knew it would be worth it. The way he has changed his life for the better, not only with training is so impressive and I am very proud to call him my client and friend.
So I wanna say thank you to Tyler for showing himself and others that anything is possible if you put your mind to it. DO NOT FORGET THAT. You can do anything you want in life and you have the power to change anything you are not happy with, whether it is your body, your health, a relationship or a job. You are in charge of your own destiny and it is NEVER TOO LATE OR TOO HARD to make that change.
If you feel like you need some help on the way with your fitness journey and decisions you have to make, or you feel stuck and need motivation, please feel free to reach out to me anytime.
ANOTHER AMAZING RETREAT WITH HELIOS RETREATS
I just came back from a week in the Bahamas, on the beautiful island Eleuthera with my favorite retreat family Helios Retreats. I did my first retreat with them in Mykonos, Greece earlier in October this year. That trip was nothing but amazing as well. I go on these retreats as a trainer to together with other fitness professionals teach group training and workouts with the crew. I have had the best experience every time and it has been some amazing days filled with training, yoga, great food and fun adventures. I could not be more grateful to be able to call this work. It is truly beautiful to be apart of something like this, where people from all over the world come together with the intention of improving their health and exchange experiences with like minded people. Make sure you check out @heliosretreats on Instagram and go to their website to check out all the wonderful destinations coming up next year!! Life’s too short no to live your best life!
A great workout has several variables, but one of the most important is getting a lot done in as little time as possible. An abs-butt combo? Yes please. Working the full-body in a single motion? Duh. A 10-minute arm workout that takes less time to nail than perfecting a winged eyeliner? Obvs.
Sure, doing pushups is effective, but rather than crank through a jillion reps, I’d like a nice, easy-to-follow arm sequence that requires minimal equipment. So, I begged a personal trainer to put one together, and the results do not disappoint. All you’ll need? One resistance band (which you can take with you anywhere!), your upper limbs, and your arms will soon be on fire. Here we go.
Single arm bent over row: “Put your one foot inside the mini band, bending forward slightly, and hold your arm extended keeping the band just under your knee,” says Andrea Somer, Equinox Tier 3 personal trainer at Equinox West Hollywood “Pull the band up toward your upper rib and squeeze your shoulder blades. Lower the band back down and repeat. Do 15 reps, 4 times on each side.”
Lat pull down: “Loop the mini band around the middle of your hands,” says Somer. “Extend arms overhead, with your hands in line with your shoulders. Keeping the left arm still, pull your right arm down and to the side, with your right elbow bending to 90 degrees and coming in line with your right shoulder. Slowly reverse the move, with the right arm coming back overhead. Repeat on the left side, this time keeping the right arm still. Do 15 reps, 4 times on each side.”
Triceps overhead extension: “Hold the band behind your back, keeping your left and right arm bent 90 degrees,” says Somer. “Keep your left arm still and press your right arm up straight into a triceps extension. Lower it back down and repeat. Do 15 reps, 4 times on each side.”
Half kneeling biceps curl: “Kneel with your right leg planted at a 90-degree angle,” says Somer. “Slip the resistance band over your right foot and position it just above the crook of your knee. Grab the resistance band with your right palm facing up. Keeping your elbow close to your side, engage your bicep and bring your fist up to your shoulder. Do 15 reps, 4 times on each side.”
Scapula flies: “Put the mini band around your wrists, while keeping your arms extended,” says Somer. “Then, push the band out to the sides as far as you can. Focus on keeping your shoulders down and arms extended throughout the entire movement. Do 15 reps, 4 times.”
This is recipe is one of my favorite breakfast recipes. It is high in protein and a great healthy substitute to those weekend waffles or pancakes most of us love. Give this one a try and let me know what you think!
1 Egg white
1 Scoop Protein Powder (whichever you like)
Total Kcal: 277 kcal
Topping: 1/2 Cup Blueberries/ Raspberries/ Strawberries/ Blackberries/ 1 tsp Nut butter
Mix ingredients in a blender. Poor into a waffle iron or pan. Serve with berries and nut butter.
Total Kcal: 383-415 kcal
Macros: Fat: 3g Protein: 30g Carbs: 55g
Going to workout can be an overwhelming (albeit endorphin-boosting!) experience. When I walk into a gym, for instance, I’m greeted by the vast landscape filled with machines specifically designed to work different areas of the body. Tally up all your limbs and muscle groups, and you’re looking at quite a time-consuming task of working it all (I mean, there are four muscles in your upper arm alone).
That’s why I live for workout moves that do it all—I’m talking full-body sequences that do more than flex a sole muscle at a time. “There are a lot of benefits of doing compound movements such as working more than one muscle at a time,” says Andrea Somer, tier 3 trainer at Equinox in West Hollywood. “Compound movements improve how all the muscles in the body work together to produce and control force and stability. They also involve more muscle tissue and require more oxygen, which ultimately allows you to burn more calories.” So that means burning more calories in less time—a win-win.
“They involve more muscle tissue and require more oxygen, which ultimately allows you to burn more calories.” —Andrea Somer, Equinox trainer
These movements aren’t just for strength training, either—they’re complex and get your whole body working hard enough that they count as cardio, too (see ya, treadmill). “You’ll get your heart rate up since these exercises require the heart to pump more blood to keep the muscles fueled and active,” Somer explains.
As for the icing on the sweaty top? “Compound exercises improve your movement skills in all planes of motion that you’ll need in your everyday life,” she says. Boom: work-life-balance in a nutshell.
Consider it more burn for your buck (and enjoy all that extra time you’ve saved). Keep scrolling for the 5 killer moves.
These are essentially a squat-to-shoulder press. “Stand with feet shoulder-width apart and hold one dumbbell in each hand so the dumbbells are in front of each shoulder with the palms facing each other,” says Somer. “Sink into the hips to perform a squat. At the bottom, press both feet into the ground to move to a standing position. Press both arms overhead while keeping the palms facing each other. Coordinate the moves so that the weight is lowered while sinking into the squat and the weights are pressed overhead once a standing position is reached.”
“Start in a push-up position with the hands holding onto dumbbells that are lined up parallel to each other,” Somer explains. “Perform a push-up. At the top of the push-up, press both feet into the ground to create stability while pulling the right dumbbell up to the chest in a rowing move—the elbow brushes against the rib cage. Place the right hand down and perform a rowing move with the left hand. Once a row has been completed on each side, perform another push-up.”
Reverse lunge to balance with shoulder press
“Stand with feet hip-width apart while holding one dumbbell in one hand hanging next to the body with your palm facing the body,” says Somer. “Step backward with the right foot and lower the hips. Push the left foot into the ground and bring the right foot forward to return to standing. At the top, stay balanced on the left leg—don’t let the right foot touch the ground—and perform a shoulder press with your right arm. Complete one leg before switching to the other leg.”
Walking lunges with bicep curls
“Take a dumbbell in each hand and hold them at your waist,” says Somer. “Step forward with your right foot and bend at the knee so that your back knee almost touches the ground. As you’re down in the lunge motion curl the dumbbells upward with your bicep muscle. Bring the back left leg forward and stand up. Now step out with the left leg repeating the steps. Repeat the walking lunge motion for the desired amount of repetitions.”
Side lunge to chest press
“Assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up, holding a dumbbell with both hands in front of your chest with elbows resting on your sides,” says Somer. “Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and remain low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Maintain good posture through the entire spine, keeping your head and chest up. Pause at the bottom of the motion, and then extend through the working leg to return to a standing position while extending your arms pressing the dumbbell straight out, transitioning into a lunge to the opposite side.”
I wanted to share my story a little more in depth with you guys. Even though I wrote it my introduction, we all like to see before and afters, at least I do. The first picture on the left is my before, it's from the end of my 3-month trip to Australia. As some of you know, coming home from that trip really changed my perspective on nutrition and fitness. Before I left, I could eat pretty much whatever I wanted and stay skinny. However, I did not eat super bad, but as a lot of us in high school, drinking was a big part of my weekends and calorie intake. In Australia I changed my eating habits, going from home cooked Swedish food to whatever fast food I could get quick and easy. That, along with alcohol, changed my metabolism completely. I came home with extra pounds and a constant stomach problem. Whatever I ate, it made me look 7 months pregnant because I was so bloated. I did not like what I saw in the mirror, but most importantly I was miserable cause I did not feel well. So this post is not as much about how I changed my body physically, but what only 3 months of eating and drinking bad actually can do to your body. It breaks my heart to know that some people live this unhealthy lifestyle, and for a lot longer than 3 months, some their whole lives. If I can help people realize the value in investing in themselves with good nutrition and training, I have succeeded.
Also to my ladies out there that think that lifting weights will make you big and bulky, it takes A LOT for that to happen. In order to "get lean", "tone up", and "sculpt" your body, you have to do resistance training. I usually do high intensity cardio once a week, and I do resistance training 4-5 days a week. Not everyone has the same strength or aesthetic goals as me, but this is what got me where I am today and I am so proud of my progress. My goals are to be lean, to enhance my "curves", to get stronger and faster, and to keep working on my weaknesses to be the healthiest, strongest version of myself. Why I am talking about resistance training for women is because I meet so many women that are intimidated by the gym and do not know what they should be doing or are capable of. Number 1; Resistance training is so important to improve joint function, bone density, muscle strength, mobility and stability. It helps prevent chronic conditions such as heart disease, back pain, depression, obesity, etc. It decreases your risk of injury, which is especially important as you get older. Number 2; If you are looking to decrease your body fat and increase your lean body mass, resistance training is key. Like I said, not every one has the same goals as me, or want to look like me, but I promise you, EVERYONE benefits from resistance training. I am sure we all have the goal of being able to move our bodies the way we want to and not become injured as we get older.
I have never felt better or stronger than I do today. I feel very blessed that I everyday get to help other people find that same happiness and confidence that I did in training and pushing myself. It does not only change you physically but mentally. To work hard for something you want to achieve and to be able to look back at your journey and see how much you have changed and accomplished, is such a confidence boost and an amazing feeling. Again, everyone has different goals, a different starting point based on gender, age, previous exercise history, genetics, etc. Therefore the same thing will NOT work for everyone. We should not work to look like any one else, and it is my goal as a coach to get you to where you want to be and work towards becoming the best possible version of yourself. If you need some guidance, have any questions about anything, please reach out to me! I love to help as many people as I possibly can.