Life Rehab Fitness

11/08/2024

Hey guys Check it out! The Hidden Workforce interviewed me on their podcast about what I get to do here at The Center of Individuals with Physical Challenges. My interview starts half way in at 14min mark after my anazing Director speaks! If you have been curious about my training, or what it is that I do, and why I do what I do.. check it out!
https://open.spotify.com/episode/1EcW34UFIveoL1rgX4UpUd?si=l4dpXFn-TmGAv_6lSV94eA&t=1457

10/15/2024

Attn FB friends it's been a long time since I've had some openings for personal training which is a good thing, but the day has come! Only a few spots available so grab them while you can! I offer online group and personal training as well as mobile in person training to the local area! I have over 20years of experience working with all abilities and ages. I specialize in weightloss, adaptive and correctional exercises as well as adaptive yoga. My heart is to not just help people reach their goals through fitness, but to also help them discover how they can use the tools and confidence gained in their fitness journey to live a more fulfilled happier life. If you are tired of feeling stuck and are ready to take control of your life please message me today,, I'd love to help. I offer affordable training that is personalized to meet your needs.

03/06/2024

Be the River and Flow.
(I challenge you to "do the work" shed your layers w/me, and in that process you will find more love and compassion towards yourself and others. And by doing that we can collectively make a difference. )

"Even though you are one among billions, your thoughts, words, and actions create waves that are felt through the collective of humanity. The idea of “I,” when it becomes too large, makes us narcissistic and self-centered. “I” makes it easier to twist logic so that we can feel okay about behaving in unkind and selfish ways. The opposite is the diminishing of “I”; when we grow in selflessness, connecting with others becomes easier, and love becomes more possible. We feel less stress to enlarge our sense of “I” and more of an easy focus on living in a wholesome manner. When your mind starts beaming with more love for yourself and others, when compassion blooms strongly in your heart, when your perception is no longer governed by the past, and when clarity feels more readily available, it is natural for the way you see the world to shift in radical ways. Love is a powerful force that brings harmony into your being. It motivates you to treat others with gentleness and to do what you can to bring harmony into the lives of others. Love does not ask us to exhaust ourselves, but it does ask us to serve where we can and to offer our skills and energy to support others in living well. A lot of the harm we are aware of in the world once felt tolerable because we ignored the hurt we carried in ourselves. It was easy to think that this was just the way things were because we had no clear ways to help relieve us of our own conditioning. As we gather the courage to find our own way through our wounded forest and remove the layers of sedimented conditioning that block the light of our human nature, we get the firsthand experience we need to know that change is possible. Once we see that inner change is real, it makes the idea of outer change seem much more achievable. When we only think of reality as the life we live at the everyday level, we quickly get bound up in the illusion and lose the wisdom and nourishing effect that the truth of change can bring into our lives. When we become less attached to “I” and understand that we, the observers, are also an impermanent phenomenon, we can flow with greater alignment and gain more wisdom as we move through this beautiful opportunity called life. Be the river and flow."

-Pueblo, Young from Lighter: Let go of the Past, Connect with the Present, Expand the Future.



🎨 credit w/ (one of our fave!)

05/15/2023

I know it may seem you don't have time between juggling work, kids and other priorities in life, but we need to stop thinking about exercise as something we do "if" we can fit it in. Our bodies were designed in a way that NEEDS you to be physical. The human body was designed to move and works best mentally and physically when it’s active. By sitting for endless hours at home, work, and in the car we are allowing our body to deteriorate and limiting the brain from increased amounts of oxygen and blood flow that results from even 10-15 minutes of exercise. I hear the excuse so often that "I just don't have enough time" but if you think about it 1 hour of your day is only 4% of your time. If your to busy to workout your priorities really need to change as I can't think of anything more important than your health. Without health how will you fully enjoy your life, how will you take care of your family or perform to your fullest potential at work? Making a daily habit of exercise and eating right allows you to live life in a way that you can be fully present at home, work and in life. It's not selfish to make your health a priority, it would be selfish not to. If you can't make your health a priority for yourself then start with doing it for those you love. Prolong your life, prevent chronic disease and begin living life to your fullest potential. May seem dramatic but it's true. I'm 43 and have lived an active life my whole life. Exercise has helped me mentally overcome some of life's hardest challenges and has allowed me to not only not feel limited in what i can do in life but more importantly be fully active and present with my kids. I want the same for you. If you feel stuck and need help making health a priority please message me, I would love to help you live the life you deserve.

05/09/2023

Truth time:
You want to eat what you want and deprive your body of what it actually needs as long as you can lose weight, no matter what the long term health risk are? Do you want to learn how to eat in a way you have to count your macros to lose weight short term just so you can have ice cream when you want it, only to set yourself up for failure longterm and ultimately gaining all your weight back?

Then jump on the macro counting diet!

If you believe everything you hear from fitness enthusiasts and see on social media, you may be convinced that "macro counting" is in. The strategy, also referred to as "if it fits your macros" or IIFYM, involves monitoring your intake of macronutrients – or the proteins, carbohydrates and fats that provide energy – often instead of the number of calories in those foods.
The idea is that if you properly proportion how many grams of protein, carbs and fat to eat each day, you will achieve your desired weight. For example, if you determine you need 1,800 calories per day to create the appropriate calorie deficit for weight loss, and those calories are comprised of 40 percent protein, 40 percent carbs and 20 percent fat, you can focus on the amount of each nutrient instead of the total calories to achieve your goal.
Does it work? Perhaps in the short term, but it's not necessarily the best way to achieve long-term results and at what cost to your health mentally and physically?
Here are four common reasons why:

1. Your diet is still unhealthy.

The IIFYM method emphasizes the quantity of protein, carbs and fat intake without considering how nutritious those foods are. In other words, it neglects micronutrients, or vitamins and minerals that are also vital to overall health. Because no foods are off-limits when counting macros, it's possible for an IIFYM plan to be comprised of nothing but protein powders, refined carbohydrates and processed foods. While this may fulfill your macro requirements, you can simultaneously starve your body of proper nutrition without fruits, vegetables and other healthy foods. As anyone who has struggled with sustainable weight loss can attest, QUALITY – not just quantity – matters.

2. The process is bringing on, not relieving, stress.

Counting macros requires tracking everything you eat and relies heavily on using a scale to weigh your food. Besides being a drag, this can also lead to mental stress. While food tracking apps can sometimes be beneficial by making you more aware of how much you're actually eating, these practices can become obsessive and trigger anxiety around food choices. If you tend to be preoccupied by thoughts of food, exercise or both, this is likely not the right path for you. After all, even if you eat well, chronic stress can prevent you from losing weight due to increased cortisol levels, which encourage your body to store fat.

3. You're expecting long-term weight loss.

If you are considering IIFYM for weight loss, keep in mind that counting anything – calories or macros – is not effective for long-term results. Not convinced? Consider this: If you were to underestimate your carbohydrate intake by just 5 grams per day (that's the difference between a small and medium-sized banana), you would gain approximately 20 pounds over 10 years. It's virtually impossible to evaluate food intake that closely – especially over a lifetime.

4. Most importantly you're working against, not with, your body.

When you eat what and how much a formula tells you to instead of what and how much your body tells you to, you risk missing your body's natural cues of hunger and fullness. But noticing and honoring those cues, as well as other mindful eating habits, play a big part in permanent weight loss since it's necessary to learn to trust yourself and trust that your body knows what it needs.
(USHealthNews)

Bottom line is if you want sustainable health and/or weightloss it's not complicated. Eat whole foods including plenty of vegetables, protein and whole grains at each meal and try to eliminate processed foods. Exercise regularly, drink plenty of water and listen to your body. It's really not complicated it just takes consistency and self discipline and after it becomes habitual youll find its not that hard its actually freeing. You start to enjoy eating in a way your body truly craves. It doesnt mean you cant have ice cream or pizza from time to time, but all things in moderation. When you are giving your body and mind the nutrients it needs on a daily basis then go ahead and splurge and have that icecream. But the icecream is not and should not be the selling point. Anyone telling you otherwise and trying to sell you on a "magic diet" where you can eat what you want as long as it stays in your macr range certainly doesn't care about your health from a holistic standpoint.

If you need help with exercise and nutrition I'm a mobile trainer who truly cares about setting you up on a path to holistic freedom. Please don't hesitate to reach out and ask questions or message me to get started on a healthier you!

05/02/2023

The Benefits of Strength Training is about way more than just losing weight!
In fact I would say if that is the only reason you lift it's time to reframe that thinking and start looking at the bigger picture. By doing so you might also avoid burnout and or giving up as your motivator, your reason for lifting isn't then tied to a number on the scale. Instead it's tied to a greater incentive..your health both physically and mentally! There are so many benefits to resistance training, even if you already have an aerobic program, because everything in the body is connected, having a solid muscular foundation is important in the way one's body moves, heals and interacts with other body systems.
Below are just a few benefits you might consider using as your motivator to strength train and reasons to focus on next time you feel like giving up.

1)It Can Help Boost Your Mood
Resistance training reduces symptoms of mild to moderate depression.
Resistance training regulates your blood flow and heart rate, which clears away brain fog and pumps you full of feel-good endorphins.
As you perform new feats of strength, your mental strength and confidence will also improve. A Harvard study found that 10weeks of consistent strength training reduced clinical depression symptoms more successfully than counseling. That doesn't mean not to go to therapy, but when combined along with a healthy diet you are doing wonders for your brain and are more equipped to take on life.

2)You'll Prevent Injury and Promote Healing. Following a resistance-training program is associated with a lower incidence of stress fractures, falls and low-back injuries in people including those who are and are not physically active. For athletes Increasing your strength training volume and intensity are associated with a reduced risk in sports injury risks, strength training helps prevent this.
And if you do get hurt? You'll bounce back more quickly and efficiently if you've been sculpting muscles. Resistance training strengthens your tendons and ligaments, which can help you recover from injuries, like a sprained ankle or dislocated shoulder. It will also improve your balance and posture by strengthening the small stabilizers that keep you erect.

3)It Will Enhance Your Athletic Performance
Athletes with a strength-training practice significantly improve their speed and endurance. Increased muscle fiber size and contractile strength lead to greater physical capacity.

4)You May Reduce Your Risk of Disease
Moderate strength training (between 100 to 145 minutes per week) is associated with a lower all-cause mortality risk in older women.
In fact, older adults age 65 and over who followed recommended guidelines to strength train at least twice per week had 46 percent lower odds of all-cause mortality than those who didn't. But that's not all — research shows that women who focus on strengthening their muscles reduce their risk of type 2 diabetes by 30 percent and cardiovascular disease by 17 percent compared with those who don't strength train! Even more so combining strength training with aerobic exercise is linked to an even lower risk of type 2 diabetes, cardiovascular disease and early death than doing cardio alone. That alone seems reason enough to not give up!

5)You Might Sleep Better at Night
Building muscle may even improve shuteye, according to a study in the ​Journal of Strength and Conditioning Research​, in which people fell asleep faster and had fewer nighttime awakenings on days when they engaged in resistance training.

6)It's Good For Your Bones, Ligaments & Tendons
If you dont strength train your muscles might atrophy — you will lose muscle mass and endurance because you're not using your muscles as much, your ligaments and tendons can also weaken. Skipping out on strength training is also bad for your bones. Weight training puts stress on your bones, which nudges bone-forming cells into action, If you don't do resistance exercises, your bones may get weaker and lose some mineral content. This is especially important for older adults — primarily those who are postmenopausal, as the decline in estrogen levels leads to bone loss, increasing your risk of fractures and osteoporosis. In fact, resistance exercise alone or in combination with other forms of physical activity is the ideal training for improving bone mass in people who are postmenopausal, middle-aged and older adults.

7)And finally, if weight loss is still your main goal, you won't torch nearly as many calories without resistance training. When you do a 30-minute cardio session, you are burning calories for that 30 minutes but a 30-minute weight-lifting session will have you burning calories for the rest of the day, an effect known as excess post-exercise oxygen consumption. That's because strength training, by causing microscopic stress to your muscles, triggers your body to enter a recovery state. That muscle recovery uses calories for energy.
Plus, the more lean muscle you have, the more you'll increase your basal metabolic rate, the number of calories you burn each day just to maintain normal biological function. Muscle is metabolically active, meaning it burns more calories at rest than body fat.

Aim to strength train at least twice per week. Write down your reasons of why you are doing this to help you stay motivated. I sometimes like to use a habit tracker so i can check off that i did it and the feeling of that accomplishment helps me stay motivated. Find what motivates you wether its a habit tracker, a workout buddy or hiring a personal trainer and remind yourself on those days you dont feel like doing it what your "whys" are. Experiment with different types of resistance-training equipment to help you figure out what will help you reach your goals, maybe enroll I a group strength training class. Whatever motivates you, just do it! Because the more you enjoy that activity, the higher the chances you'll stick to a routine.

Ultimately, you'll be better off if you quit resisting resistance training. And I'm here to help if you have questions on how to get started or need accountability, there's no shame in that, even I use a coach from time to time to keep me motivated!

03/17/2023

10 WAYS TO STAY MOTIVATED TO EXERCISE!

1. Focus on simply getting yourself to your workout.
Oftentimes, the hardest part about figuring out how to stick to a workout routine is simply getting to a facility or space to actually exercise—and not the exercise itself. Just showing up is more than half the battle. This is why I am a mobile trainer, my clients are able to take this step out of the equation which eliminates the excuses we often tell ourselves preventing us from making it to the gym and enables them to be consistent with their workout routine. Find what ever makes it easiest for you to not make up excuses, wether that's laying out your clothes the night before, finding a gym partner to workout with, or hiring a mobile trainer 💪.

2. Be patient and play the long game.
The best approach is to acknowledge that lasting changes don’t come overnight, and that by being patient throughout the process, you will see results in the long run. Remind yourself of this any time you start to feel antsy for results and want to give up. Good things take time, especially when it comes to fitness. Also, don't focus on how you feel now and let that sabatouge you from working out but rather focus on how you will feel after the workout. This type of positive thinking focusing on how the outcome will feel will keep you motivated.

3. Ditch your all-or-nothing mind-set.
The problem with this black-and-white thinking is that having impossibly rigid standards doesn’t allow for any adaptation when life gets in the way. And it's going to. When our too-high standards aren’t met, it leads to a lot of discouragement and feeling overwhelmed. So while it’s good to have some structure to your workout plan, when things don’t go exactly according to said structure, instead of believing that you’ve blown your workout for the day, do as much as you can anyway—even if that’s only 10 or 5 minutes. Just get moving, movement will produce action. It’s about consistency over weeks, months, and even years. Just getting up at a certain time—even if you didn’t actually make it to the gym—can be considered a win, as it builds consistency in the good habits that ultimately support your goals.

4. Visualize your success.
When you’re setting your goals, make sure you understand exactly what it will look like when you reach your goal. Then, close your eyes, take a few deep breaths, and visualize the moment that you reach this goal. Use your senses—sight, sound, touch—to visualize what exactly that moment will be like. Then, open your eyes and write down everything that came to mind. Reference these notes on the reg—daily, even—to help you maintain your motivation.

5. Accept that fact that you won’t always want to work out.
And that's totally normal and OK.
Even the most motivated of exercisers will have days when they just really don’t want to exercise. On those days, avoid judging yourself and/or reading too much into your waning motivation. This aversion is completely normal, and understanding that up front can help you embrace those difficult feelings and move past them, rather than internalizing them or viewing them as signs of weakness.

6. Change your Self Talk.
When thinking about your workout—whether beforehand or during—use words with positive versus negative associations to describe how you might feel or are feeling. As an example, instead of considering the difficult moments of an exercise class as being “uncomfortable,” think of them as being “intense,” which carries a more empowering, can-do mind-set while also acknowledging the difficulty involved. Shifting your self talk will help you adopt a more optimistic, I-can-do-it mentality that will power you through the tough parts.

7. Embrace the small wins.
Maybe your goal is to hold a plank for two minutes, and two weeks into your new workout routine, you’ve improved your ability from 20 seconds to 30 seconds. Even though you haven’t yet achieved your goal (and perhaps your goal still feels a long ways off), take pride in reaching this mini milestone along the way. Acknowledging the passing of these goalposts can provide the important confidence boost you need to keep pushing toward the bigger goal. Remember, you get a little stronger each time you work out, that's something worth celebrating over and over again.

8. Create a reward system for yourself.
On days when your motivation wanes, incentivize yourself with a mini reward system. Think of small ways to reward yourself—get a 10-minute neck massage, for example, or watch an episode of your favorite Netflix show—and cash in on those rewards if and only if you stick with your routine for the day. Treat yourself to a healthy smoothie, or take a nice long hot bath with all the bubbles. These small incentives can be the boost you need to get your butt out the door even when your bed feels extra cozy.

9. Try not to compare yourself to other people.
Everyone is different. We all have our own set of mental, emotional and physical strengths and weaknesses. We all come from different walks in life and have our own obstacles we face each day. So, rather than stacking yourself up against your fellow peers, shift your mind-set to one that sees everyone as working together and striving toward the same goal: health and fitness, however each of us defines that.

10. Keep it Fun!
All who know me tease me because I'm always switching from one sport to another. But for me I do this because it keeps exercise fun and when it's fun I stay motivated! Everybody's different so find something you enjoy wether its rollerskating, running, climbing, cycling or paddleboarding and do it! Maybe signing up for a local 5k or the local tour ride motivates you by having a goal and achieving it! There's no right or wrong way is the point. Find what excites you to move!

*In closing remember to practice self love and patience, this is a journey not a race. Set yourself up for success by having a plan that helps prevent self sabatouge as best as you can, celebrate the small wins along the way, and show your self grace when it doesn't go as planned. Most importantly don't give up. Consistency is key!

If you need help on this journey PLEASE MESSAGE ME I'm here and ready to help support you anyway I can!! My heart is to help women gain the momentum and confidence needed to achieve their goals In all areas of life through fitness. A healthier you = a happier life!

03/16/2023

03/16/2023

Do you feel stuck in life? Do you struggle with Depression or Anxiety? I know firsthand what it feels like to feel paralyzed by these feelings, to feel like every day is a struggle. Just thinking about exercising or sometimes even just going for a walk feels overwhelming. I also, have been on the flip side where I was obsessed with exercise it defined who I was, and how I felt about myself. I pushed my body to unhealthy limits and felt "less than" if I missed a workout. It was a way to feel like I had control of something in my life. That's why my personal training over the years has shifted to a more holistic approach to exercise. I want to help others create the change they want to see in their lives in a balanced way through exercise. To show you how to incorporate this tool into your life in a way thats sustainable, and creates a lasting change mentally and physically that ultimately becomes a lifestyle. Movement/Exercise is a tangible and accessible coping mechanism for all abilities, fitness levels and ranges of mobility. It can also be a great outlet to meet people, build community and find the support you need in tough times. Daily movement releases endorphins and helps relieve stress which can help shift negative thinking patterns.
It Allows us to take a break from everyday challenges and responsibilities.
Helps emotions move through our bodies.
Provides an outlet for self expression.
And strengthens the connection we have with our bodies. Wether you feel stuck and need help creating movement in your life, or need help in perhaps creating a more balanced approach to exercise, one that is healthy mentally and physically, I'm here to help support you. I'm a mobile trainer with over 20yrs of experience. I'll work with you either in the comfort of your home or via zoom whichever you prefer. I'll create a personalized plan to help you shift your focus and energy to activities that make you feel good, relieve stress and allow you to create a deeper connection with your body and can help you to cultivate a more positive relationship with movement. If your ready for a change please reach out to me and let's take the first step to a healthier you together.

01/30/2023

" I fail every single day..but strength lies in my ability to refuse this failure power. And it is your strength too. The truth in success is really in the way you say no to failure. Even if it knocks on our door every morning. You allow failure to walk in your home, and, no matter the mess it creates, you carry on with your day, your week, your life." -Courtney Peppernell

Strength is found in moving forward. We will always fail but it's the awareness that in the failing lies an opportunity to forgive ourselves, to grow, to do better, it enables us to relate and have compassion for others and ourself, Success isn't found in perfection it's found in the daily choice to show up, to forgive, to try again, and to continually move forward.

Strength is also found in the support of others. If you feel stuck in your fitness journey or don't know where to begin, I would love to help you create the momentum and accountability you need to move forward. I believe fitness is more than just obtaining "the perfect body", It's a tool to create a holistic way of life. One that helps you feel good, think more clearly and gain confidence that translates into all areas of your life. If you are ready to make a change, one not aimed at perfection but the desire to live a healthier life mentally and physically, I am here to walk alongside you on that journey. I am a mobile trainer that brings the workouts to you in your home or virtually. I have had over 20years of experience working with all ages and fitness abilities in the gym, homes, and clinical rehabilitative settings. Personally I have used fitness through all walks of my life from having babies, to competitively (cycling, running, obstacle course races), overcoming the grips of depression as well as currently the joys that midlife brings. I specialize in helping women of all ages use fitness to reach their goals, it is my heart to use my experience and knowledge to help you gain the tools needed to reach yours. Please message me for details if you are ready to take the next step.

(P.S. enjoy the pic of me failing in California Redwoods on a steep descent lol)

10/26/2021

Fall is here! Did you know on the average most people will gain 5-7lbs during the fall/winter mths!? Don't fall victim to seasonal weight which is caused as a result of eating more and exercising less which also contributes to winter time blues! Be proactive this winter with your physical and mental health and make a plan now to pay attention to your diet and keep your exercise level up! At Life Rehab Fitness I offer a mobile personal training service right to your door! No more overpriced gym fees where you have to pay for a membership plus triple the price for a trainer! No more having to suffer through traffic or bear the cold to get the gym to meet your trainer! And at a time with covid running rampant no more worrying about if the gym equipment is sanitized or how many people are around you, as I will bring the gym to you! I have over 20years of personal training experience helping women of all fitness levels from athletes to the elderly reach their goals. I specialize in weightloss, athletic performance, and correctional exercises. So whatever your goal is I would love to help! My heart is to empower women through fitness to gain the confidence and strength needed mentally and physically to live their life fully! Don't wait until after the winter lbs have been added to take control of your life be proactive and contact me today for your free assesment session and together we can beat those winter blues!