Protected: Making Moves | SSU 2022
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Wednesday, June 29, 2022
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Tuesday, June 28, 2022
How to Make and Flavor Kombucha at Home
Sharing tips on how to make and flavor your own kombucha at home!
Hi friends! Hope you’re having a lovely morning! This week is a bit bonkers and we’re enjoying time with some friends who are here from Florida! I’ll be back on Friday with some faves, but in the meantime, here’s a post from the archives. If you’re curious about making your own kombucha at home, here’s the full how-to!
So, it FINALLY HAPPENED.
After about a year (maybe a little longer?) of inconsistently making kombucha at home, I finally made some that tastes even better than store-bought stuff.
Orange Cranberry Ginger Homemade Kombucha
It was getting really close, and I was happy with the flavor combos I’d tried, but it was always a little too tangy, too sweet, not fizzy enough, etc.
After quite a bit of experimentation, I got the result I’d been searching for; it was a glorious moment indeed. A warm embrace was shared with the kombucha jar before holding the scoby in the air like a baby Simba while singing a celebratory chant.
(Ok, just in my mind.)
Tips on How to Make Kombucha at Home
-I followed the steps in this post, but will outline them again, updated with the current techniques.
1) The quality of the scoby (the starter bacteria that looks like a flat, opaque gummy disk) makes all the difference in the world. I got an awesome scoby from Amazon, but I’ve also ordered a dud that ended up molding. (A little tidbit about mold: a lot of people are rightfully fearful about making moldy or bad kombucha. If the batch is bad, it’s an obvious thing. You will know it’s bad just by looking at it. The scoby will have blue or greenish patches on it, and well, it will look like mold. Don’t drink it; throw it away to start over.) The scoby I picked up from the farmer’s market in Ocean Beach is a BEAST.
(I got a bottle from the farmer’s market, filled with scoby strands and starter tea. To say I was skeptical would be an understatement. Shame on me.)
I’ve made multiple batches with said amazing scoby and also gave one to Whitney; she now has a full-up scoby hotel.
I like ‘em thick.
Scoby handling guidelines: always make sure your hands, tools, container, anything that comes in contact with the scoby, are fully sanitized. Do not touch the scoby (or stir your kombucha) with anything metal; it can destroy it. Use wood or plastic tools instead.
2) After you have your scoby, make your starter tea (black and green tea with NO added essential oils work well). I like the Newman’s Own organic black tea. 8-10 cups of water to 8-10 bags of tea (equal water:tea ratio). After the water comes up to a boil, I add the tea bags, remove from the heat and stir in one cup of organic sugar. Let the tea cool completely to room temperature before straining it and pouring into your kombucha jar (this is a perfect one).
3) Next, you’ll add about 2 cups of starter liquid (or whatever came with your scoby), and gently place the scoby on top. If the scoby and tea are the exact same temperature, it will float beautifully to the top. If it sinks to the bottom, NBD. Just let it swim around and a new scoby will grow on top.
4) Cover it with cheesecloth or a paper towel (covered to protect, but with something that will enable it to breathe) and secure with an elastic band before placing in a dark cabinet to ferment. Avoid looking at it while it’s fermenting, and start checking the taste of the mixture in about a week. This is where you’ll decide how tangy or sweet you like it.
Dip a clean plastic spoon into the ‘buch and give it a taste. If it’s to your liking, you’re ready for a second ferment! If it’s too sweet, give it a couple more days to become more tangy/acidic. If it’s too tangy, move onto the next step (flavoring and second fermentation) and add some extra fruit juice.
The duration for your kombucha fermentation will vary based on your climate and taste preferences. In hot Tucson, it was ready in about a week. In cooler weather, it could take up to two weeks. Be patient, young grasshopper.
5) When you’re ready for your second fermentation, this is the fun part: flavoring it! Get another jar or two (that has a flip lid, like these ones), or some Mason jars for the second round fermentation + flavoring the mixture.
Some things that work well to flavor:
-Fruit juice (apple, berry, orange)
-Berries (raspberries, blueberries, strawberries)
-Herbs (lavender, dried ginger, mint)
Have fun experimenting!
To each jar or bottle, add some juice, herbs (if you’d like) and (this is KEY) some dried fruit (like dried cranberries or raisins). The sugar in the dried fruit will continue to feed the bacteria, and will also make the kombucha fizzy. Another thing that helps will fizz factor: dried ginger. This stuff is particularly awesome; a little (like a hefty pinch for each Mason jar) goes a long way. Pour the kombucha into each jar or bottle, but be sure to leave at least 2 cups of kombucha in the original jar to use as your “starter tea” for the next batch.
6) Seal the flavored kombucha and place back in the pantry (in a dark, temperate spot) for 2-3 days.
7) Next, you’ll transfer the jars/bottles from the pantry to the fridge to chill and enjoy! (if you used any “whole” fruits, herbs or berries, strain the mixture before sealing again to place in the fridge.
So what do you do with the old kombucha bottle (which now has the old “Mother” scoby in it + the new layer “baby” scoby growing on top)? You separate the baby from the mother (yes, this involves touching it with your hands and cringing as you peel the slimy layers apart). The baby scoby can now venture on its own into the world to make its own kombucha (so you can have two batches growing at once). Or even better: put it in a baggie with some starter tea and gift to a friend! The gift that keeps on giving haha.
A little tip: I only use one scoby for a max of two batches of kombucha, and then will switch over to the baby scoby. They become weaker with each batch, so it’s good to switch to a new scoby after a couple of rounds.
Hope this helped those of you who were considering making your own kombucha!
Kombucha: yay or nay? Have you ever made kombucha at home? Anything unique that you like to make or ferment? I would love to experiment with homemade ghee or goat cheese!
Hope you have a lovely night <3
xoxo
Gina
More adventures in fermentation:
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Monday, June 27, 2022
The best dairy-free broccoli salad
Sharing a recipe for the best dairy-free broccoli salad. This is the perfect side dish for dinners, delicious leftovers for lunch, and an awesome healthy summer BBQ or potluck side dish.
Hey friends! How’s the day going so far? We’re back in town after a trip to Phoenix for Nationals, and have a mountain of laundry + have some virtual 1:1 appointments.
For today’s post, I thought I’d share a summer side dish recipe! Whenever we have friends over during the summer, finding recipes for the *fun* stuff like appetizers and desserts is always super easy. I always like to make sure we have some kind of salad or vegetable, and am always looking for new favorites. Mia recently shared her favorite broccoli salad recipe with me and I knew I had to post it here on the blog! It lasted about 15 minutes in our house.
I accidentally found out that the girls love raw broccoli when we were low on groceries and I was running out of options while packing their lunch + snacks for school. I’ll typically roast broccoli with dinner and they tend to be pretty meh about it. I needed one more spot to fill in their lunch bento boxes, so I added some raw chopped broccoli. When I picked them up, they both said how much they loved the broccoli in their lunch, and I’ve been adding it ever since. This broccoli salad was a HUGE hit in our house – we each had a bowl and it was gone.
Broccoli salad is a great source of fiber and vitamins. It’s also dairy-free, and includes blanched broccoli, which still has a crunch, but can be easier to digest than raw. You simply mix all of the ingredients into a bowl and enjoy! It’s also a versatile recipe; feel free to customize it as you like. You can swap out the almonds for another type of nut, or use a different type of dried fruit (like dried cranberries or raisins) instead of the dates. Just make sure that you don’t skip the celery seed, as it gives it a unique flavor and crunch.
The best dairy-free broccoli salad
Ingredients
1 head of broccoli (or a 12 oz bag of pre cut florets)
Avocado oil mayo (Chosen foods, Sir Kensington or homemade. I like to make my own, or order Sir Kensington from Thrive Market)
Maple syrup (or honey) for a little bit of sweetness
Celery seed – don’t omit this ingredient!
Salt & pepper, to taste
Onion powder
Red onion
Apple cider vinegar or red wine vinegar
Toasted, sliced almonds or pecans (you can also use walnuts, sunflower seeds or cashews)
Chopped dates
Bacon, cooked until crispy and chopped, optional (I used turkey bacon and it was SO good)
Instructions
Step One
Chop the broccoli into florets. Fill a 2 qt saucepan with water and bring to a boil. Salt the water and drop in the raw broccoli florets into the pot. Set a timer for 2 minutes. Meanwhile, fill a large bowl with ice and cold water. Set next to the stove. When the timer ends, skim the broccoli from the hot water and submerge into the ice bath. Let stand in the ice bath for 5 minutes.
Step Two
Remove broccoli from the ice bath and allow it to drain on paper towels or a clean kitchen cloth.
Step Three
In a large bowl, combine mayo, maple syrup, celery seed, salt, black pepper, onion powder, chopped onion, and vinegar. Whisk to combine.
Step Four
Add broccoli and stir to coat completely. Add toasted, sliced almonds and chopped dates. Next, add the optional bacon if you’re using bacon.
Step Five
Chill the salad until ready to serve. Can be made up to 4 hours before serving!
*Tip: to make this a fully vegan broccoli salad, use Vegan mayo and skip the bacon. I love serving this with some protein, like grilled chicken or fish.
How long is broccoli salad good in the fridge?
If you use blanched broccoli, which can be easier to digest than raw broccoli, it will keep for one day. If you choose to use raw (which absolutely works with this recipe!), it will keep for up to 3 days in the refrigerator.
Here is the full recipe:
PrintThe best dairy-free broccoli salad
Print RecipeCool and crispy salad that is perfect to pair with any protein. This salad is also easier to digest thanks to the blanched broccoli. Very versatile and easy to customize! Keep it low-carb by omitting the dried fruit or substitute raisins or diced apples for the dates. This dairy-free broccoli salad is the perfect summer side dish!
- Prep Time: 15 minutes
- Total Time: 15 minutes
Ingredients
1 head of broccoli, chopped into florets (or a 12 oz bag of pre cut florets)
½ cup avocado oil mayo (chosen foods, sir kensington or homemade)
1 tbsp maple syrup (or honey)
1 tsp celery seed
Salt & pepper, to taste
2 tsp onion powder
¼ cup red onion, finely minced
¼ cup apple cider or red wine vinegar
⅓ cup toasted, sliced almonds or pecans
¼ cup chopped dates
3 slices of bacon, cooked until crispy and chopped, optional
Instructions
- Fill a 2 qt saucepan with water and bring to a boil. Salt the water and drop in the raw broccoli florets. Set a timer for 2 minutes. Meanwhile, fill a large bowl with ice and cold water. Set next to the stove. When the timer ends, skim the broccoli from the hot water and submerge into the ice bath. Let stand in the ice bath for 5 minutes.
- Remove broccoli from the ice bath and allow it to drain on paper towels or a clean kitchen cloth.
- In a large bowl, combine mayo, maple syrup, celery seed, salt, black pepper, onion powder, chopped onion, and vinegar. Whisk to combine.
- Add broccoli and stir to coat completely.
- Add toasted, sliced almonds and chopped dates. Bacon, optional.
- Chill the salad until ready to serve. Can be made up to 4 hours before serving.
The girls and I absolutely LOVED this one. If you’re looking for a delicious summer side dish, definitely give it a whirl!
So tell me, friends: what are some of your favorite summer recipes? Please link it up in the comments below!
xo
Gina
More summer recipes:
S’mores in a jar with vegan chocolate mousse
Healthy summer party and grilling recipes
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Friday, June 24, 2022
Friday Faves
Hi friends! Happy Friday! What’s going on this weekend? We’re off to Liv’s dance Nationals competition (so excited) and spending the rest of the weekend hanging out with friends. Our dance team has worked so hard all year, so I’m absolutely looking forward to seeing the dances one more time and celebrating the end of such a wonderful season. I’d love to hear what you have going on!
It’s time for the weekly Friday Faves party! This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.
Friday Faves
Staycation at Tanque Verde Ranch
Last weekend, we had a little Father’s Day staycation at Tanque Verde Ranch. Last time we stayed on property, I was pregnant with P! We’ve gone back many times to enjoy their Saturday night Cowboy Cookout. I highly recommend it if you’re visiting Tucson! We wanted to stay for the weekend and take advantage of the extra activities, like horseback riding, archery, and fishing.
The girls shocked the instructor with their perfect archery form:
(all of the practice with P’s toy bow and arrow has really paid off, let me tell ya)
and after archery, we headed to Barnyard for dinner before seeing a family of javelinas right outside our hotel casita! Fun trivia: a group of javelina is called a squadron.
Saturday morning, we were up bright and early for horseback riding. The girls take lessons, but the Pilot and I hadn’t been on a horse in years. (We always joke that we’re a little bit jealous while we watch their horse lessons.) It was SO much fun. We had a private lesson for the four of us in the arena, and took turns doing barrel turns and trotting around the arena.
After horses, we went fishing on the property lake (it’s catch and release and we all cheered when P caught an enormous bass lol) and then went swimming. Our friends met us for the Cowboy Cookout dinner, which was unfortunately moved inside due to rain, but we still had a blast.
If you’re visiting Tucson, I highly recommend checking it out! The activities are incredible (the kids are still talking about it and can’t wait to go back) and we also LOVE the food. The breakfast and lunch buffets were fantastic.
Read, watch, listen:
If you haven’t read Book Lovers already, I finished it last night… and WHEW. It was everything I look for in a summer read, with quirky/witty banter, romance/intrigue, and breezy to blast through before bed. What are you reading this summer?
Check out this week’s podcast episode here.
Effects of alcohol, additives in wine, and wine sensitivities.
More reasons to work on minimizing stress.
Fashion + beauty:
This has been one of my favorite masks for years. I always pack it in my makeup bag when we travel to rehydrate my skin. You can order it on Thrive Market here (just search, “rose mask”). It smells gorgeous and has tons of extra serum in the pack, which I rub on my neck, chest, and hands.
My friends at Hylete sent over some new workout goodies, and these are my new favorite athletic shorts. The fabric is dreamy soft and I love the color. They also sent this sports bra and this tank! I haven’t tried their workout clothes in a couple of years, and feel like the quality used to be excellent and has skyrocketed to the next level. Soft, luxe, and fits perfectly (true to size).
Fitness + good eats:
The Pilot got a Trager for Father’s Day (after doing quite a bit of research, we decided to get the Ironwood 65) and we’re already reaping the benefits of this magical creation. He’s made brisket (ughhhh so good) and yesterday, I did a whole smoked chicken. (My first time using it and it was SO easy and by far, the best chicken we’ve ever made.)
I can already tell it’s going to be one of our most-loved cooking essentials. If you have any favorite Traeger recipes, please send them my way!
Met up with a friend yesterday to try out the Pure Mangada at Pure Love Juice. It has mango, lemon, coconut water, chamoy, salt, and cayenne. It was EVERYTHING.
The Sakara probiotics. They have digestive enzymes and I’ve been using them to incorporate small amounts of dairy back into my life. I haven’t had any stomach issues and my skin isn’t breaking out, so I’m calling it a huge win. You can use XOGINAH for 20% off the Sakara site. The meals are so fresh and vibrant; highly recommend if you’re looking for some convenient and healthy eats.
Summer Shape Up is coming July 11! Get your spot here and join us for two weeks of fitness fun, new workouts, and giveaways. Here are all of the details (totally free).
Have a wonderful weekend, friends! Thanks for stopping by the blog today. 🙂
xo
Gina
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Thursday, June 23, 2022
106: HRV and hacking your routine with Stevie Smith MS, RDN, CSSD, CDN
Hi friends! I’m so excited to have Stevie Smith, a Registered Dietitian who works with InsideTracker, on the show today! This show isn’t sponsored, but you can use my link to get 20% off at InsideTracker here and read about my experience here! I’m so excited to re-test soon and see how my numbers have changed.
Here’s what we talk about:
– The most common biomarkers that people need to improve through their Inside Tracker results
– How can athletes and those who are more interested in finetuning their nutrition use their results
– What types of recommendations and analysis she provides for athlete clients
– How recommendations differ based on goals (strength, endurance, overall health/longevity)
– HRV (Heart Rate Variability) and what factors affect this
And so.much.more!
Here’s a bit more about Stevie if you’re not familiar with her:
Stevie Smith is an experienced Registered Dietitian, board certified in sports nutrition, with a demonstrated history of working with individuals, groups, and also in clinical settings. In her work with InsideTracker, Stevie helps athletes like Shalane Flanagan use the platform’s analysis of blood biometrics, DNA insights and fitness tracker data to create science-backed recommendations for nutrition and lifestyle interventions and optimize for strength, endurance and longevity. She holds a Bachelor of Science (BS) focused in Dietetics and Nutrition from State University of New York College at Buffalo and Masters of Science (MS) in Applied Nutrition with a sports and fitness concentration from Northeastern University.
You can connect with Stevie on Instagram, read her articles at InsideTracker, and check out her website here.
Resources from this episode:
Get 20% off at InsideTracker here and get customized recommendations based on your personal biomarkers. If you’re looking to take your health to the next level, this is an amazing tool!
Book recommendations from Stevie:
Run Fast. Cook Fast. Eat slow. I ordered a copy after recording this episode and the recipes look AWESOME.
I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers.
Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)
If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission.
You can use my referral link here and the code FITNESSISTA for up to $250 off th Integrative Health Practitioner program. This is the certification I’m currently working towards and highly recommend it. You can check out my initial thoughts on IHP here!
Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
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Monday, June 20, 2022
How To Create A Home Gym On A Budget
Sharing tips on how to create a home gym on a budget and what equipment you really need.
Hi friends! Hope you’re enjoying the day so far and that all of my dad friends had a happy Father’s Day!
For this post, I wanted to chat about how to set up a home gym and what equipment you need, especially since many of us are still working out at home, or you might be considering creating a home gym on a budget.
Home gyms are getting even more popular since the pandemic started and there are SO MANY benefits to having your own gym at home. One of my favorite parts is that there’s zero commute time, and if the kids are home, I can just get in a workout while they play or watch a show.
Creating a home gym can be a bit challenging if you have a limited budget (some gym technology and gear is pricey!) but there are ways you can create a home gym that works for your needs without breaking the bank. You can also customize it based on what you like to do and what products you think you really need.
Before I get started, I just want to emphasize the fact that you don’t need fancy or expensive equipment to get in a great workout. All you need to get an awesome workout is a plan, sneakers that fit you, and motivation. Anything else is just a bonus.
How To Create A Home Gym On A Budget:
Take advantage of what you already have and create a wish list for future items
Create a list or spreadsheet with the items you currently have and prioritize the ones you have your eye on.
Create a budget and estimate expenses
Determine a total spending budget and after doing some searching online, you can estimate how much your total gym set-up will cost.
Invest in multi-tasking tools at first
An example of this is if you’re looking for strength training equipment, find something that you can use for multiple things (like dumbbells) and is versatile, before expanding into different products in the same theme (like barbells, kettlebells, etc.)
Create a dedicated workout space
This can be a full room in your house, a garage, an office corner, whatever you have the room to use. If you don’t have a dedicated space, you could even store your workout items in a closet in a large bin. If space is an issue, focus on the items that don’t take up a ton of room (like resistance bands, jump rope, small Pilates ball, etc.)
Buy secondhand equipment
I usually get lucky on Facebook marketplace, or when you hear about gyms closing or relocating, they’re often looking to sell their equipment (if they didn’t lease it).
Choose equipment you will actually use!
This one seems obvious but don’t purchase anything you won’t be excited to use in your routine. 🙂 A spin bike makes a lovely clothing rack but would be a waste of money.
Here are some of my top home gym essentials!
Home Gym Essentials
– Weights and resistance training
Dumbbells: The classic never dies. I think if you add anything to a home gym, a couple of sets of dumbbells are really all you need and provide the best value and versatility. I’d go with a light pair (3-8 lbs) and a heavier set (12-25 lbs). Adjustable dumbbells are another great option if you don’t want to take up a ton of space.
Kettlebells: Kettlebells are a great way to switch up your strength training. I love using them for swings and unilateral strength work like single-leg deadlifts, shoulder presses, farmer carries, and rows. A kettlebell workout is here.
Barbells: If you’re used to strength training with dumbbells, a barbell can be a fun way to do something different.
Bowflex or cable machine: A Bowflex is a little less cumbersome than a cable machine and does a lot of the same things. I have this one and love it.
TRX: TRX is another one of my must-have items. You can install them anywhere, they’re extremely lightweight, and you can do so many exercises with them. My favorite TRX exercises are here.
Resistance bands: These are perfect if you’re a beginner and don’t want to purchase dumbbells yet, or if you have limited space. These are also wonderful for travel.
– Cardio options!
For cardio options, check out Facebook Marketplace or Craigslist. People are always getting rid of fitness equipment and you might find something awesome!
Treadmill: My #1 favorite brand is Woodway, but they’re hard to find, and Peloton offers a treadmill. <— I haven’t tried it but know it has to be good.
Spin bike: My Peloton is still one of my all-time favorite purchases. I use it at least once a week and LOVE the classes. The Pilot is hooked on it now, too! I recommend a spin bike because it’s low impact, you can get in an excellent cardio workout, and they don’t take up at insane amount of space. Check out my review of the Peloton bike here, and how to PR on the Peloton here. If you decide to go for it, email me and I’m happy to pass along my referral code.
Rowing machine: These are incredible to have at home if you want a different cardio option or you like interval training. I like the rowing increases strength and definition in arms and back, when these areas can be a bit neglected on the spin bike, treadmill, or starclimber. The IndoRow is my fave brand.
Battle rope: Battle ropes are so much fun (lots of exercises here!) and a fantastic way to get your heart rate up quickly.
Jump rope: This is the most economical cardio option. Grab a jump rope and do some jump intervals.
– Stretching, yoga, and recovery
Foam roller or rumble roller. My tips for foam rolling are here!
Mat. Any mat will do, and Target and Amazon offer inexpensive mat options. My all-time favorite mat is Manduka.
Theragun. This handy tool is inssannnnneee at relieving sore muscles. If you’re looking for an ultimate recovery tool, this is a good one.
– Fun extras:
(I miss my lil Bella Boo)
Apps and On Demand workouts:
Peloton App:
I think we all know I love Peloton. The classes are fantastic and I love the music. I will say I definitely prefer the cardio and yoga classes over the strength and bootcamp classes, but I think they do an incredible job. Check out my full review of the app here.
Les Mills On Demand:
Les Mills On Demand. Les Mills On Demand is one of my very favorite resources for home and travel workouts. The instructors are the best of the best and the workouts and science-driven and research-based for maximum effectiveness. They put a lot of care and science into the structure and design of their workouts, and you can tell. My top classes are BODYPUMP, BODY ATTACK, and GRIT. Get 21 days of Les Mills On Demand for free with this link.
Sweat app:
Sweat App. If you’re looking to follow a precise plan, the Sweat App is the place to be. They have so many different programs and I really like these workouts when I don’t want to think about anything and just go.
Barre apps:
Physique 57, Pure Barre and barre3. These are perfect if you’re looking for a barre workout! I used to prefer the P57 workouts but I feel like the On Demand ones have been a little stale lately.
More equipment:
A pull-up bar. It’s fun to have family challenges but also kind of crazy that Liv and P can crank out pull-ups like it’s NBD.
Plyo boxes. Love these for step-ups, box jumps, box hops, and burpees with a box jump.
Sound system or even a portable Bluetooth speaker.
Do you work out at home or at the gym? If you could add anything to your workout space, what would it be? I really want a Peloton tread… or a Technogym Skill Mill.
Do you use any apps for classes?
xo
Gina
More:
Easy ways to update your home gym
How to combine Peloton with other workouts
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Friday, June 17, 2022
Friday Faves
Hey hey! Happy weekend! What are you up to? I hope that you have the loveliest weekend ahead. It’s supposed to rain here (BLESS IT) and we’re also off on a little staycation. We’ll be riding horses, doing archery (the girls are pumped) and enjoying time by the pool. I’ll be sharing the fun over on IG stories if you want to follow along over there.
It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love hearing about your faves, too, so please shout out something you’re loving in the comments section below.
(Pics from football camp at the University of Arizona! The girls were able to attend as part of Kids of Steele, a local organization that we belong to, and they also got photo ops with Wilbur and Wilma, plus the opportunity to tour the football facilities and meet the football players. It was such a fun event and the kids all loved it!)
Friday Faves
Fashion + beauty:
The new Beautycounter AHA toner is heeeeere! I was lucky to get my hands on an advance product sample and it’s one of my favorite new products. I’m so pumped I can finally spread the word because I’ve been using it now for the past few weeks with amazing results.
Here are some more details about it:
Made with a powerful blend of AHAs, beta hydroxy acid, kombucha, and niacinamide, this hardworking toner exfoliates skin to reveal a glowing complexion. Plus, it’s pore refining, helping to improve and minimize the appearance of pores.
BEST FOR:
Most skin types, especially those looking to brighten skin. If you have sensitive skin, we recommend doing a patch test on the back of your neck or inside of your wrist, and waiting 24 hours before full face application.
PERFORMANCE:
Brightening: Leaves skin soft, smooth, and glowing, and improves skin brightness.
*Pore-refining: Helps minimize and improve the appearance of pores
Resurfacing: Resurfaces dull, tired skin with 8% AHA + 5% phytic acid.
Purifying: Removes residual dirt and impurities, and does not leave skin feeling dry or stripped.
*Based on a 30-subject clinical study after four weeks, used once daily.
RESULTS:
I feel like this has absolutely brightened my skin and helped with pore size. My skin is super sensitive, too, and I haven’t had any problems using this. It makes my skin feel supple and smooth, and love including this as part of my routine.
KEY INGREDIENT BENEFITS
Niacinamide + Salicylic Acid (Beta Hydroxy Acid) Blend: Helps improve the appearance of dark spots and brighten skin.
AHA Complex: Blend of glycolic and lactic acids exfoliates dead skin to stimulate cell turnover.
Phytic Acid: Exfoliates to aid in cell turnover to help skin breathe for a natural glow.
Kombucha: Fermented black tea, which helps smooth skin and improve skin radiance.
HOW TO USE: Pour onto a cotton pad and swipe over clean, dry face. Use 1-2 times a week, gradually increasing to once daily use. Can be used as a morning refresh or an evening exfoliation. This would be used after cleansing and before a serum or the Essence. If you use the Overnight Resurfacing Peel or the AHA Mask, you will want to use the toner on opposite days. If you are using it in the daytime, make sure you apply SPF.
Fitness + good eats:
The Summer Shape Up party starts July 11, but it will be here before we know it. Get on the list and mark your calendar now! I’m absolutely looking forward to some motivation to focus on healthy habits as we finish out the summer.
OMG THE BEST baked veggie chips ever. My friend Ana got them for me, who is my snack soulmate. We both love all things spicy, chamoy, and Tajin. These chips are crispy and coated in the most delectable seasoning. Liv and I ate the entire bag in like 20 minutes. I can’t wait to order more!!
Love going outside to harvest a few things each day 🙂 The okra is growing like crazy and this year, the carrots are really out of control. I’m pumped for the melon, bell peppers, and tomatoes to be ready – the rain this weekend will help.
Read, watch, listen:
I took the crew the see Lightyear yesterday at Roadhouse. While it wasn’t my faaave Disney/Pixar movie (it only made me cry once lol), it was very good. The kids adored it.
So many audiobook recommendations here.
Using mindfulness to become an “empowered introvert.”
Happy Friday, friends!
xoxo
Gina
PS I’m going to do a blog post of my favorite things lately and would love to include some of your faves. What’s something you purchased recently that’s changed your life? Something you find yourself using constantly? Something you frequently recommend to friends?
Please shout it out in the comments! It can be anything: clothing, accessories, home gear, kitchen gadgets, beauty products, etc.
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Pink Punch Wing Woman Margarita
pink punch wing woman margarita
It’s basically summer and we’re feeling alll the poolside cocktail feels!
Make this pink marg of your dreams with NO SUGAR + immunity boosting benefits of the secret ingredient: Wing Woman immunity boost.
Pink Punch Wing Woman Margarita
Ingredients (makes 1)
- 1oz tequila
- .5oz fresh squeezed lime juice
- 1/2 scoop of LSF Wing Woman Immunity Boost
- Strawberry Hibiscus Nixie (or sparkling water of your choice)
- Pink Himalayan Salt for rim
Now, Mix Her Up!
- Pour tequila, lime juice & Wing Woman, into a cocktail shaker
- Shake it all up with ice
- Pour into glass with pink Himalayan salt rim
- Top off with Nixie Strawberry Hibiscus
- Garnish with lime wheel + hibiscus flower
THE SECRET INGREDIENT: WING WOMAN
TASTES GOOD: Throw her in some water for a quick, sweet berry pomegranate treat, or mix her in a cocktail for Friday night happy hour.
PROTECTING YOU ON DAILY WITH VITAMIN C & D: Wing Woman got your back because vitamin C & D are necessary for development and repair of all body tissues, proper functioning of the immune system and more!
IMPROVES IMMUNE FUNCTION: With echinacea, elderberry and vitamin C, you’ll feel defended from head to toe.
PACKED WITH ANTIOXIDANTS: Tons of adaptogen powders, like spinach leaf, ginseng and goldenseal that’s got all the health benefits you would possibly need.
ALL ABOUT CUTTING OUT THE BS: She’s gluten free, dairy free, sugar free, non GMO and vegan!
THIS MONTH ONLY: Save 35% off your first purchase when you start a new subscription! No code necessary.
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Thursday, June 16, 2022
What I’ve read lately (June 2022)
Sharing the latest books I’ve read, if I’d recommend them, and what I’m reading currently.
Hi friends! Happy Thursday! How’s the week been going? The girls have been over here swimming like little fish, and I’ve been trying to study and catch up on work stuff in between the summer adventures. I feel like summer is already going by wayyyy too quickly and can’t believe Father’s Day is this weekend! If you’re looking for last-minute gift ideas, check out this post.
For today’s post, I wanted to share the latest book roundup. I always love to hear about what you’re reading, too, so please share your fave reads for summer (or ideas for vacation books!) in the comments section.
What I’ve read lately (June 2022)
The Good Left Undone
This book was a pick from Book of the Month, and while I thought it was beautifully-written, engrossing, and lovely… it wasn’t my fave. I tend to love multi-generational plot lines, but had high hopes for this one and was a bit disappointed. 7/10 would recommend.
Here’s the synopsis:
Matelda, the Cabrelli family’s matriarch, has always been brusque and opinionated. Now, as she faces the end of her life, she is determined to share a long-held secret with her family about her own mother’s great love story: with her childhood friend, Silvio, and with dashing Scottish sea captain John Lawrie McVicars, the father Matelda never knew….
In the halcyon past, Domenica Cabrelli thrives in the coastal town of Viareggio until her beloved home becomes unsafe when Italy teeters on the brink of World War II. Her journey takes her from the rocky shores of Marseille to the mystical beauty of Scotland to the dangers of wartime Liverpool—where Italian Scots are imprisoned without cause—as Domenica experiences love, loss, and grief while she longs for home. A hundred years later, her daughter, Matelda, and her granddaughter, Anina, face the same big questions about life and their family’s legacy, while Matelda contemplates what is worth fighting for. But Matelda is running out of time, and the two timelines intersect and weave together in unexpected and heartbreaking ways that lead the family to shocking revelations and, ultimately, redemption.
Dining with the Dead
The Pilot got this cookbook for me at the Hacienda del Sol gift shop after we enjoyed Sunday brunch. The author is from Mexico and the pages are filled with gorgeous color photographs and authentic Mexican recipes, including street food, desserts, moles, tamales, and salsas. It would make a gorgeous coffee table book, but I think the best spot is in the kitchen, well-used and covered in food splotches. I’ve only made one recipe from this cookbook so far (conchas!) and while it was labor-intensive, the final result was SO worth it. We all loved them!! I can’t wait to make even more recipes from this incredible cookbook. 10/10 recommend, especially if you’ve been wanting to learn how to make various Mexican staples.
Nine Perfect Strangers – DNF
I rarely call it quits on a book, but 200 pages into this one, and I couldn’t do it. You know when some books are extremely long, yet you’d wish they last forever? (Pachinko is one that comes to mind!) This one was long (about 450 pages) and I kept finding myself wishing the author would just get to the point already and MOVE ON. I’m a huge fan of Liane Moriarty, typically enjoy her writing style, and have read many of her books, but this one was a big ol’ flop for me.
From Amazon:
Nine people gather at a remote health resort. Some are here to lose weight, some are here to get a reboot on life, some are here for reasons they can’t even admit to themselves. Amidst all of the luxury and pampering, the mindfulness and meditation, they know these ten days might involve some real work. But none of them could imagine just how challenging the next ten days are going to be.
Frances Welty, the formerly best-selling romantic novelist, arrives at Tranquillum House nursing a bad back, a broken heart, and an exquisitely painful paper cut. She’s immediately intrigued by her fellow guests. Most of them don’t look to be in need of a health resort at all. But the person that intrigues her most is the strange and charismatic owner/director of Tranquillum House. Could this person really have the answers Frances didn’t even know she was seeking?
Should Frances put aside her doubts and immerse herself in everything Tranquillum House has to offer – or should she run while she still can?
It’s not long before every guest at Tranquillum House is asking exactly the same question.
What I’m reading currently
YOU GUYS. This is the book of the summer. By the end of the first chapter, I knew I was completely invested in the story and am blitzing through the pages as quickly as possible. This is my favorite kind of summer cupcake book and I’m absolutely loving it so far.
Khaled Hosseini is the author of A Thousand Splendid Suns and The Kite Runner (two of the best books I’ve ever read), and I was pretty thrilled when I found out he had a third novel that was written when Liv was one. I thought to myself, “There’s no way I had time to read anything when Liv was one” and ordered a copy. Turns out, I did read it. The initially portion felt familiar to me and a quick Google search lead me to this blog post. Good for past me taking time to read books lol.
I’m re-reading it, which is something I rarely do, and just like Book Lovers, I feel like I can’t finish it fast enough.
I also got a new book from Book of the Month (still highly recommend this!) and have been studying my face off for IHP 🙂 I’m still trying to finish this certification by the end of June, but with travel, it might be mid-July. I really want to head into Level 2!
So tell me, friends: do you re-read books? What are some of the ones you’ve come back to? I’ve re-read some business and personal development books, but was thinking about re-reading some of the *classics* from high school and college with an entirely different (hopefully wiser) perspective.
Have a great day and I’ll see you with Fri Faves tomorrow!
xo
Gina
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Wednesday, June 15, 2022
How to Find a Good Personal Trainer or Coach: 5 Mistakes to Avoid!
Before you fork out some cash for a personal trainer, read this guide!
It’ll help you spot the difference between a bad personal trainer and an AMAZING trainer.
And trust us, having the right trainer can make ALL the difference in the world.
There’s nothing worse than spending 6+ months in a gym (and thousands of dollars) with a trainer, only to step on the scale and realize that you haven’t made any progress.
It’s…
I’ve worked with good trainers and bad trainers over the past 16 years, have worked with the same online personal trainer since 2014, and we have a team of 15 personal trainers on Team Nerd Fitness.
Long story short, we know our stuff, and we’ll give it to you straight.
Whether or not you want to check out our 1-on-1 Online Training Program, this guide is going to help you with all the details.
In this guide we’ll cover the good, the bad, and the ugly when it comes to personal trainers – both in-person and online:
- #1) What do you need from a personal trainer?
- #2) How to find a good personal trainer.
- #3) What are the signs of a bad personal trainer?
- #4) What certifications should a personal trainer have?
- #5) How much does a personal trainer cost?
- Pros and cons of hiring an online personal trainer.
- How to hire a personal trainer: next steps.
What do you need from a personal trainer
As Coach Matt explains in the video above, the first question you need to ask when hiring a personal trainer: do they match up with your goals?
And yep, that means we’re going to have to pick some goals in the first place!
So start by picking your goals and then determine if the trainer you’re paired up with is the right fit for you. Like dating, you can meet somebody who’s amazing but not right for you.
If somebody is a competitive marathon runner, they might not be a great powerlifting coach, and vice versa.
So, start with your goals for finding a personal trainer:
- Are you trying to lose 300 pounds? 20 pounds? Get to 10% body fat?
- Are you trying to get stronger or hold your first handstand?
- Do you want to become a competitive powerlifter?
- Are you looking to run your first 5k?
- Do you just want to get in shape, feel better, and enjoy exercise?
These goals will largely determine the type of trainer you’re looking for.
MISTAKE #1: Not making sure your trainer has expertise in the area you want to train in.
Expertise in one area does not necessarily make them a good fit in another!
After that, you’ll want to think about what you NEED from your personal trainer:
- Are you looking for a powerlifting coach to show you the basics (squat, deadlift, bench) so your form is right? Just a few sessions up front and a few later down the line to confirm you’re on the right path might suffice.
- Are you new to working out or looking to kick start your first 2 months of training with 2 sessions per week to keep you disciplined?
- What type of person are you? Do you need more hands-on guidance throughout your workouts, or more space to take ownership and thrive on your own? Do you need somebody who will cheer you on or do you need tough love from somebody to call you on your bullshit?
Once you set proper expectations with what you want and how long you need a trainer for, then you can pick out one that hopefully will work for you.
How to find a good personal trainer
Once you find a trainer you are considering working with, the next step should always be an in-depth conversation.
MISTAKE #2: Blindly accepting what your trainer tells you without making sure you fit together!
They SHOULD be listening to you completely and hear your full story.
They SHOULD ask about any past issues with injuries or experience with exercise. If you’re injured or have any deficiencies, they should know this so they can create a great program for you.
They SHOULD ask you about your nutrition. If they don’t ask about your nutrition, you’re going to be wasting your time.
They SHOULD practice what they preach. They don’t have to be an Olympian, but should have a healthy lifestyle.
They SHOULD tell you about their expertise and how they can help you. They should be able to share past successes of clients with you or point to their credentials and history of success.
They SHOULD set proper expectations. You won’t get ripped in a month, but they can let you know it could take many months to get in shape or build the right kind of habits.
That’s what to look for. These are the things we specifically focus on with our 1-on-1 online coaching program. We love helping people in a way that fits their lifestyle, at a pace that they feel great about, while actually having fun.
What are the Signs of a bad personal trainer?
Beware the “entertainment exercise” trainers with a routine that isn’t catered to your goals.
MISTAKE #3: Thinking a workout is more effective because it’s confusing.
Many trainers just try to confuse you with needlessly complex movements, and put all their clients through roughly the same cookie-cutter plan.
Why? because they know it makes them look knowledgeable without actually needing to do something effectively:
“Now balance on this bosu ball while doing these dumbbell squat lunge curls and standing on one foot with your tongue out! Muscle confusion!
I hope you saved some energy for the row machine.”
Tough workouts are great, but remember that while it’s easy to get someone tired (“go do 100 burpees!”), it’s harder to help someone slowly improve and build momentum.
Sure, it might elevate your heart rate and tire you out, but if it’s not building towards your goals in a way that you couldn’t do at home, what are you paying for?
They might also have just obtained a basic certification and stopped their education there, relying on ‘conventional wisdom’ rather than doing the research and building the experience.
If your trainer says any of the following phrases, run for the high hills:
- “Yeah you don’t want to squat too low – it’s bad for your knees.”
- “Use this machine; it’s safer for you than free weights” (unless you have an injury)
- “Yes, you should be using mostly your back. That’s why it’s called the back squat”
- “These (ab) exercise will burn fat from your stomach in no time” (You can’t spot reduce fat.)
I have overheard all of these sound bites from real trainers in real gyms, and it made me weep like the Native American in the 1970s pollution ad:
Your trainer should be results-focused, not focused on scheduling you a new session and keeping you around.
I often see clients working with trainers for months and months and that client never looks any different.
The trainer is just interested in cashing another check.
Remember, your personal trainer works for YOU: Don’t let them build a program that doesn’t actually fit your needs!.
Do they adjust your workout to take care of any pre-existing injuries you may have, or do they just give you a cookie cutter workout?
Are they encouraging or helping you succeed in the way you want to be encouraged, or are they scrolling through Instagram models on their phones while you’re doing your sets?
Are they putting in the time so they can see you get results, or are they putting in the time so they can check the box and collect your money?
You’re paying money for this person’s expertise and attention – it’s not too much to ask to find somebody who takes those things seriously.
What certifications should a personal trainer have?
There are a wide variety of personal trainer certifications and other “credibility indicators.”
The more traditional path – a degree in exercise science or kinesiology may mean the trainer in question is knowledgeable about the human body.
However, that doesn’t speak to any experience they may or may not have coaching in real-world circumstances.
6 of the most popular personal trainer certifications are:
- NSCA: National Strength and Conditioning Association
- ACSM: American College of Sports Medicine
- NASM: National Academy of Sports Medicine
- ACE: American Council on Exercise
- NPTI: National Personal Training Institute
- CrossFit
T-Nation provides a rundown of the pros and cons from a trainer’s perspective that we feel is also useful insight from a client’s perspective. Be sure to check them out if you want to learn more about what’s behind your trainer’s certification.
CrossFit certifications are completed in a single weekend. While a CrossFit certification does not make a trainer bad (there are plenty of excellent CrossFit coaches out there!), it does not guarantee excellence either.
Here are our thoughts on CrossFit.
A certification from NPTI – the National Personal Training Institute – is a credential gained from going to a full school on personal training (rather than attending a class or taking a test).
While no certification can fully promise excellence, we believe trainers with NPTI certifications are worth your consideration.
CAVEAT TO ALL OF THIS: Plenty of trainers who have NO certification are incredible, and plenty of other trainers have the most elite certifications and are terrible trainers.
MISTAKE #4: Blindly accepting a trainer’s credentials or discounting a trainer without certain credentials.
Certifications can be a starting point, but it shouldn’t be the determining factor.
One of the most important things to look for in your trainer isn’t a credential or certification at all, but real experience and an enthusiasm for helping you reach your goals.
For example:
Looking to powerlift or get into Olympic lifting? Look for someone who has successfully competed in their fields, or someone who actually coaches athletes who do compete!
Need to lose a lot of weight? Ask a trainer to share with you success stories from people who are like you.
In our view, finding a trainer with proven experience and a track record of performing or coaching (or both) in the area of your goals is the most valuable step you can take to ensure quality.
The credential is only a starting point.
Trainers aren’t cheap, but the benefits can be priceless.
Remember, you aren’t paying simply for their time with you. You’re paying for the years and years they’ve spent learning, training, and coaching.
It’s the years behind the certification that makes their time so valuable, so expect the cost of a trainer to be significantly more than the cost of a basic membership at your gym.
How much does a personal trainer cost? Are Personal Trainers Worth it?
The cost of a personal trainer can vary dramatically depending on:
- Where you live (in an expensive city, small town, etc.).
- The quantity and duration of your training sessions.
- What kind of training you are looking for.
But you want specifics.
The average North American trainer charges $55 for an hour session.[1]
That’s an “average” so let’s break it down a little.
Here are the prices for working with a trainer in various capacities at my generic commercial gym in the NYC area (definitely on the more expensive end):
- 4 sessions per month: $95 per session = $380/month
- 8 sessions per month: $85 per session = $680/month
- 12 sessions per month: $79 per session = $948/month
Is this pricing more or less than you expected?
Here is how much a personal trainer costs at:
- Global Gyms: Most big box gyms offer personal training:
- LA Fitness: you can expect to pay about $60 per session.
- 24-Hour Fitness: it’ll be about $80 per session.
- Anytime Fitness: as little as $35 a session.
- Luxury Gyms: If you go to a more upscale gym like Equinox, expect to pay “luxury” prices of $110+ an hour.
- In-Home Personal Training. If you don’t want to head to the gym, you can actually have a personal trainer come to your home. The cost on this could be all over the place, but a rough average would be about $65 for an hour session.
Different trainers will have different qualifications and expertise, leading to vastly different training experiences.
This can be really important.
MISTAKE #5: Thinking “more expensive” automatically means “better results.”
Cost is not the right metric. VALUE is the right metric!
Depending on your goals and the results you’re after:
- $30 per session might be overpaying for a crap trainer who gives you a generic workout and doesn’t care about you.
- $100 per session might be a STEAL if it’s an amazing trainer that gets to know your life and your personality, motivates you in the way you need to be motivated, and helps you get past a plateau when you stall.
That’s why remembering your “get in shape” goals is critical when buying a personal trainer.
If you’re looking to do 5 sessions to improve your powerlifting technique, that’s different than hiring a trainer to be with you in person 3x a week to get you to the gym.
HOW TO THINK ABOUT HIRING A TRAINER:
You’re not just paying for an hour of somebody’s time.
You’re paying for their years of experience, schooling, training, and expertise.
You’re paying to outsource ALL of your fitness questions to somebody who knows what they’re doing.
Somebody who gives you the confidence you’re training correctly.
So instead of “I am paying this trainer for 1 hour, this is too expensive,” what you’re really paying for is confidence, momentum, and (hopefully) results.
As somebody who has worked with an online trainer since 2014, I would pay any amount of money to my coach (just don’t tell him that) because I love getting results after years of struggle.
How does an in-person trainer compare to our online coaching program?
Our pricing comes in at a less-expensive price than 4 sessions per month with a trainer.
In addition to building you a workout program for the month, we also help you with your nutrition, mindset, and goals, and answer all the questions you have.
There are very real pros and cons to hiring an online personal trainer, so make sure you read that next section.
So a trainer can be AMAZING and worth every penny, IF you have the right one who also takes an active role in your nutrition.
After all, workouts only make up 1-3 hours per week.
What about the other 165? That’s where the progress happens! And your coach should be helping you there too!
SHOULD I HIRE AN ONLINE PERSONAL TRAINER? WHAT ARE THE PROS AND CONS OF AN ONLINE PERSONAL TRAINER?
Warning: I’m going to be slightly biased in this area, but I’ll share the honest pros and cons of online training:
As I’ve mentioned, I’ve been working with an online trainer since 2014, and it’s allowed me to prove an internet troll wrong and then lose 22 pounds in 6 months while getting super strong!
Here are the Pros of Online Personal Training:
#1) Freedom to fit your schedule. With an online personal coach, you can train when and where you want to fit your schedule – your coach builds the workout program for you ahead of time, so you can fit it in at your convenience.
Compare this to a traditional coach, and you’re at the mercy of their busy schedule. If they only have time Friday morning at 8am, and you’re not a morning person, conflict ensues.
#2) Persistent worldwide accountability. I’m borrowing this phrase from a NF Coaching Client, Jeff (his success story is great). No matter where in the globe you are, your online trainer comes with you.
Which means the accountability never stops. If you travel for work, your coach can plan for that and build you a special travel routine. Getting relocated for work? No problem – your coach will still be there.
#3) Nutritional guidance. With most traditional personal trainers, you engage with them only during your scheduled visits: they help you work out and that’s about it.
With an online personal trainer, you’re connected whenever you have access to the internet. And I would imagine that MOST online coaching programs, work with you on the most important part of the equation: eating healthier!
AKA everything that happens in the 23 hours outside of the gym.
#4) More cost-effective. Most in-person personal trainers are expensive, especially if you work out with them two or three times a week.
That’s because if your trainer is working with you, they can’t work with anybody else at the same time.
When you work with an online coach, because you aren’t training with them 1-on-1 in the gym, they can provide more cost-effective guidance.
When you factor in their availability via chat and their help on habits and your nutrition, you’re looking at a life-changing experience if you find a coach that fits your personality.
#5) It might be the only option. With so many gyms closing because of the pandemic, you might not even have much of a choice here. Here’s our guide to staying in shape (while staying inside) if you need to train from home.
When comparing online coaches versus regular coaches, I’m going to share the cons as if you have the option between a GREAT online coach and a GREAT in-person coach.
Neither of those is guaranteed.
Here are the cons of an online coach when compared against a real-life equivalent:
#1) Your coach can’t do the work for you. There’s nothing stopping you from skipping a workout and lying to your online coach that you did it. Nobody wins in this scenario, but I can totally see it happening.
So yeah, an online coach can’t pick up the weight for you, and they can’t yell at you to put down the donut. You have to do the work!
#2) No real-time feedback and instant form check. If you’re learning how to powerlift, or you’re going for a particular heavy lift, having a coach right there is HUGE.
They can tell you to move your squat slightly wider. They can guide you through the movement and consistently remind you – even when tired – to keep great form.
Although we do form-check videos, where we have coaches and clients send clips back and forth to each other, it’s not the same as having somebody critique you in real-time.
If you’re looking to nail a particularly challenging lift, or learn a dangerous gymnastics move, working with a trained professional in person is invaluable.
#3) The value of sunk cost. If you pay for a month of online coaching, there’s nothing inherently motivating you to go to the gym when it’s cold and you’re tired – your coach can’t yell at you, and you’re not letting anybody down in the moment when you don’t make it.
Compare this to working with a real coach in person.
You paid $100 for a session, and if you don’t show up, that money is *POOF* gone. So you tell yourself, “I already paid for this, and my coach is gonna be mad, I should probably go.”
And then you go. And you’re so glad that you did.
Although your online coach can notice that you haven’t signed in on your app, and they can ask what’s going on, this is after the fact compared to an in-person coach getting stood up.
There’s a lot to consider when debating in-person training vs. an online personal trainer.
I wouldn’t say one format is clearly better than or superior to another. It really depends on what you’re after and the circumstances of your situation.
MY PERSONAL EXPERIENCE: I’ve been working with an online trainer since 2014, and it’s truly been life-changing for me.
I had some goals that had evaded me despite a DECADE of effort, and it took a great coach to coax out the right strategy. It’s how I say (jokingly) that I went from Steve Rogers to Captain America.
And it was my coach’s programming that got me a 420-pound deadlift at a bodyweight of 172 pounds:
I’m not gonna set any powerlifting records, but I’m healthier, happier, and stronger each and every month, and I’m damn proud of that.
For somebody that can’t afford a top-of-the-line professional coach for each session, having an online coach to build your programming and guide your food choices is a verrrrry close second.
How to hire a personal trainer
HERE’S MY ADVICE: Give your new personal trainer 5 sessions before making a decision that things aren’t working out (sessions are often sold at a discount in a package).
The first session is often exploratory, explanatory, and introductory, and the trainer needs to test your limits and movements to build upon that.
This isn’t a “get fit quick” strategy, but rather one that could take months and months for you to find the right person to aid you on your journey.
Don’t expect miracles in a day!
A few words of wisdom if you do hire a trainer:
DO NOT USE YOUR TRAINER AS AN EXCUSE: Too many people will hire up a trainer and give no effort in the gym or the kitchen.
Then, when they fail to see results they can turn to their friends and say “man, my trainer is terrible, THAT’S why I’m not losing weight/getting stronger/etc.”
This happens so much more often than you’d think. A trainer is a guide, like Morpheus.
You have to take the pill and walk through the door yourself.
MAKE CRITICISM CONSTRUCTIVE CRITICISM: Often when the trainer asks them to do something (walk every day, throw away junk food, eat a vegetable), the client/trainee comes back with 1,001 reasons why they can’t do that.
No compromise or discussion of possible solutions. This stinks.
Instead of saying “no,” offer an alternative solution and negotiate a plan: “I don’t really like broccoli, do you have a way to make vegetables taste better?”
In other words, don’t look for problems, look for solutions.
IF YOU ENJOY WORKING WITH YOUR TRAINER: Let them know and continue working with them.
The more information you can give them on your progress, the easier it will be for them to alter your program as you go on.
IF YOU DON’T ENJOY WORKING WITH YOUR TRAINER: That’s okay too. Not all relationships end in marriages.
Some first dates suck, and some trainers aren’t what you need.
I think you can be honest with them and let them know that it’s not a good fit and you will not be continuing to work with them.
Good trainers at this point will ask what they could have done better.
Trainers who are simply after your money may guilt trip you or beg you to stick around. Try somebody new and keep the search going.
REMEMBER: this is a lifelong quest, and you’re on the hunt for a great guide to help you on your journey.
They won’t do the work for you, and they can’t work miracles.
Have proper expectations, do what you’re told, and this could be the best investment you’ll make in your entire life!
Trainers in the Rebellion, what did I miss?
Those who have had experience working with Trainers, any wisdom to share from your experience?
One final note: Going to a gym is intimidating, especially if you’re starting out.
If you are in a location where there aren’t any great trainers, you don’t have access to a gym, or you’re just not ready to work with somebody in person, consider checking out our Online Coaching Program!
Schedule a free call to learn more by clicking on the image below:
If you have questions about what you need to look for when it comes to training with a coach in person, or even questions about working with an online trainer, leave them in the comments below so I can chime in!
-Steve
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photo: Decathlon, wikimedia: high five, Bicycle, Wikimedia: stretching, Amazing playground: bicycles and football
The post How to Find a Good Personal Trainer or Coach: 5 Mistakes to Avoid! first appeared on Nerd Fitness.
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