Top 7 Tips for Weight Loss

I've maintained a 75 lb. weight loss for nearly four years.  These are my top 7 tips for weight loss.

1. Eat every 3-4 hours
While the science isn't exact, this works because it keeps blood sugar stable.  Not only does it keep the body fueled for activity, it also prevents simple carbohydrate binges, which happen when you go too long without eating and your body craves the simplest form of sugar it can get. 

2. Eat food in its whole form.
You've probably heard about shopping the perimeter of the grocery store.  In addition to that, beans, nuts, whole grains and essential oils (olive and coconut) are key components of a balanced nutrition plan. Fruit, vegetables and lean protein are the basis of any healthy diet.

3. Do exercise you enjoy.
Forget the latest exercise craze.  Do what you love!  As you start to do physical activity on a regular basis, you can explore a more well-rounded exercise plan.  So, if you love to walk, get moving! 

4. Drink water.
Simple enough, right?  Did you know that most people need half of their entire body weight in ounces of water per day?  Depending on your activity level and how much you sweat, a good place to start is to take your body weight and divide it in half.  That's how many ounces of water you should drink a day. 

5. Find what works for you.
There are a lot of great nutrition programs out there.  Find one that speaks to you, that supports your goals and lifestyle, and start there.  A little bit of structure goes a long way. Educating yourself about nutrition is the best way to ensure success in the long run. 

6.  When in doubt, hire a pro.
Don't wait until you've tried everything.  If you're serious about weight loss and improving your health, seek the services of a certified nutritionist and certified personal trainer.  Your physician is a great place to start for help with a nutritionist.  Look for a CPT with a national certification: NASM, ACE, ACSM or NSCA. Ask questions before you hire and make a financial commitment.  A professional should have no problem answering questions about their qualifications or experience.  

7. Take the focus off of weight loss.
Wait, did she just say that?  Yes.  Focus on healthy habit changes.  Weight loss is a byproduct of healthy and balanced living.  Fix your habits.  The weight loss will follow.

What does healthy mean?

To many of you, this may not mean much.  But these numbers have helped me redefine my own meaning to the question, "what does healthy mean?"

Flashback to July 2012: I was 28 years old and weighed the most I ever had in my entire life, 270 lbs. Aside from the weight, my blood pressure was 140/90.  My fasting blood glucose level was 120.  The number above represents nearly 4 years of hard work including exercise, a complete overhaul of my eating habits, and most importantly, a mental shift in the way I think about health and fitness.

I, like most people, always determined how healthy I was based on two numbers: my weight on the scale and my BMI.  I'm not saying you shouldn't pay attention to those numbers, but I want to challenge you to add a few more into your health profile.

Do you know...

• your resting heart rate?
• your fasting blood glucose level?
• your blood pressure?
• your body fat percentage?
• your heart rate recovery time?

If you answered 'no' to any or all of the above questions, I challenge you to seek out your health care provider and a certified personal trainer to help assess what your numbers are.  Getting a total picture of your overall health includes all your numbers.  

When you are armed with information and knowledge, you can start to form a plan as to how you want to improve your health. Your number one goal shouldn't always be to lose weight.  Fat loss is a bonus by-product of living healthier.  When you know your numbers, you can begin to define, "what does healthy mean" for yourself.

Yours in health,

Coach Steph

Leave Kim Kardashian Alone!

Did I get your attention?  Let me clarify: I'm not a Kim K. fan.  However, I do think she is a beautiful and intelligent woman.  Building an empire on no talent?  That takes a brain!  But, I digress.  That's not the point of this post.

Leave Kim Kardashian alone!

Why, you ask?  She had a baby four days ago;  a beautiful boy named Saint West (I'm embarrassed I know that). After FOUR days, the media is already circling like sharks after blood in the water: WHEN WILL SHE LOSE THE BABY WEIGHT?

It's been FOUR FREAKING DAYS!! 

Photo of Kim from her Instagram account on the day she gave birth.

In case you didn't know, she should be focused on bonding with her baby, nursing, sleeping (haha), snuggling and just enjoying her little miracle (all babies are blessings).  Yet, the media is salivating over the photos of her post-pregnancy figure and speculating when (or if) she'll be able to slim down.  They are comparing this pregnancy to her last one; commenting on how much weight she gained with baby Saint as compared to baby North.  

Are you kidding me????

According to the March of Dimes, the leading authority on maternal and infant health, new moms should focus on healthy eating and adequate sleep postpartum.  They also recommend to follow the advice of your physician before beginning an exercise program.  Additionally, if you're breastfeeding, your nutrition is twice as important.  Now, I don't know Kim K's plans on breastfeeding, but right now, just like every other new mom, she should  be focused on self care and baby bonding, not throwing herself into extreme dieting and frantic exercise.

Quoted directly from the March of Dimes website:

Many of today's Hollywood moms get back to their original figure in record time. When you see how great they look, you may feel pressure to drop the baby weight quickly. But it's not a race to the skinny jeans. Focus on living a healthy lifestyle, and the rest will fall into place.

Exactly my thoughts! Listen up ladies, I'm going to get real specific here:

A healthy of lifestyle of balance is your best strategy for long term weight management. Additionally, it's not all about the scale.  Your body fat percentage, how you feel, measurements, blood pressure, resting heart rate and blood sugar are all great ways to measure progress with any program, whether your goal is to lose or gain (muscle, fat, strength).

You heard it straight from a certified personal trainer with a long roster of healthy and happy clients: focus on balance and everything will take care of itself.  

Additionally, loving your post-baby body, no matter how it looks, is very important.  It's going to look and feel different.  But, you carried life and that is a miracle.  Rejoice! Thank God for your baby.  Don't dwell on the superficial.  Just focus on taking care of that baby and yourself.  As a woman who has struggled with fertility, I would trade all my workouts, runs and deadlift sessions to hold a healthy baby in my arms.  Embrace your body.  Love yourself.  Don't stress out over the pounds and don't shame or pass judgement on other women.  We need to lift one another up and encourage each other.  Be kind, and you can start by telling the haters and nosy reporters to LEAVE KIM KARDASHIAN ALONE!

Yours in health,
Coach Steph

Comparison is the Thief of Joy

Teddy Roosevelt was a pretty smart guy.  "Comparison is the thief of joy." I feel like this applies to so many areas of our lives.  Specifically, I'm going to speak to fitness and weight loss.

I coached a personal training client yesterday on this topic.  She was finishing her post-workout cardio and cooling down on the treadmill when she asked me, "so how much progress should I be seeing right now?"

This is such a loaded question and I HATE IT!

Do you know why I hate it?  Because no two people are the same.  Because no two bodies metabolize food the same way.  Because no two bodies respond to exercise and weights the same way.  Get the idea?

Comparison is dangerous.  It can take you down a scary path where you start to look at your life and someone else's and decide that their life is better or easier.

When you compare your fitness progress to someone else's, you can take yourself out of the game or delay your success.

I know it's tough not to compare; when you see those amazing 'before and after' ads for weight loss. My company even has a weight loss challenge and we use testimonials to show people what's possible.  That's the key, though.  Be inspired by other people's success.  Don't compare.

Honestly, shows like 'The Biggest Loser' or 'Extreme Weight Loss' don't help either.  Those people are in completely controlled environments with expert help 24/7.  That's just not reality.  Most of those people go home and gain the weight back because they didn't gradually learn how to adopt a new lifestyle.

How can you overcome the desire to compare?  Track your progress! Not just your weight and measurements.

• Take photos - Progress photos, wearing the same clothes, in the same pose at the same time every week.  Put the photos side-by-side.  You'll start to see changes.
• Celebrate the NSVs - Non-scale victories.  How do your clothes fit?  Can you do something you couldn't do when you first started?  Has your health improved? I always recommend clients do a physical inventory when they first start.  What hurts?  What is physically hard to do? What are you unable to do because of your physical condition?  Revisit that list every 4-6 weeks and track your progress that way.
• Track your vital signs - Record your resting heart rate and blood pressure when you first start.  Check them every 4 weeks.  When they improve, that means you are getting healthier.  Yay for you!

These are just a few ways to show yourself that your exercise and healthy eating plan are working.  Be kind to yourself.  Change takes time.  How long had you been eating unhealthy food?  How long did it take you to gain the weight?  It's going to take a while for your body to reset and return to its home state, its homeostasis.  Do you know what homeostasis means?  When internal conditions remain relatively stable and constant. That's balance. When your body is balanced, you will be able to lose or maintain your weight.  

Need some help?  More accountability?  Someone to just listen? I'm here.  Reach out.  I'd love to chat.

Check out YouTube for my video summary on this topic.

xoxo,

Coach Steph

Energy: The Chicken and The Egg of Fitness

I hear it all the time as a personal trainer from prospective clients, "I just don't have the energy to workout." My response every time is, "exercise gives you more energy." Client replies, "But how am I supposed to get the energy to workout and get started?"

What came first: the chicken or the egg?  

You need energy to workout, but how do you workout with no energy?

Most of know we need to exercise on a regular basis, not just for weight loss, but for improved health and to strengthen our cardiovascular system.  Cardiovascular disease is the number one cause of death in the U.S, and the American Heart Association recommends 150 minutes a week of moderate cardiovascular activity or 75 minutes of vigorous activity, or a combination of both.  That's only 25 minutes a day, 6 days a week of moderate exercise: bike riding, walk/jogging, circuit training, HIIT training, etc.

First, let's understand how exercise gives you energy.

According to the Mayo Clinic, "exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores."  Makes sense, right?

But, what if it's a struggle for you to find any more energy to start a fitness program?  You know you need to exercise, but between work, school, the kids, volunteer activities, your spouse, etc, you are wiped.

Here's a few tips to help get you started:

1. Start small - don't go into fitness 'all or nothing.' Pick something you can do for 10-15 minutes a day.  A walk, a bike ride, etc.  This doesn't have to happen in a gym.  I live in Florida where it's almost impossible to exercise outside in the summer unless you get up really early.  But, if you can make it work, do it.  

2.  Make a date with yourself - I put my workouts in my calendar. Monday, Wednesday and Friday are circuit training days.  Tuesday and Thursday are straight cardio. Saturday is a run or a boot camp.  Sunday is rest (or maybe shopping LOL).  Walking around Target does not feel like exercise to me!  Making an appointment signifies that fitness is an important part of your day. You schedule doctor appointments, activities for your kids and many other things.  Make fitness a priority, no matter how little time you have.

3.  Pick a schedule you look forward to - remember earlier I said to start small?  Start out with two days a week of an activity that a) gets your heart rate up and b)that you enjoy.  A good rule of thumb is that if you can hold a conversation without pausing for breath, you need to work a little harder.  Slowly build up to 6 days a week of moderate activity for 25 minutes.  It might take you 3 months.  Keep going.  You're improving your health and heart function.

4. Let go of comparison - President Teddy Roosevelt famously said, "comparison is the thief of joy." Teddy was a smart guy.  Do the best you can do, right where you are at this moment, with what you have today.  Someone will always be "better" than you: thinner, more fit, prettier, better at time management, etc.  Just do you.  You are awesome.

5. Any exercise is better than none at all - if you planned to do 30 minutes on the elliptical at the gym, but your boss held you at the end of the day for a project and now you only have 10 minutes before having to pick up your kids at daycare, than do your best work in 10 minutes.  Always have a back up plan.  Here's a quick, 10 minute total body workout that will rev your heart rate and boost your body's fat burning abilities:

30 seconds of jumping jacks
10 bodyweight squats
30 seconds of high knees
5 push-ups (modified or regular)
30 seconds of squat jumps
15 crunches
30 seconds of simulated jump rope
5 walking lunges 
30 seconds running in place
-Repeat as many times as you can in 10 minutes

6.  You are worth it - I know it's tough.  You have a lot of responsibilities. But trust me, you will be a better caretaker and provider for all the important people in your life when you carve out 30 minutes for yourself.  

One more thing...if you still find yourself needing a boost, please message me.  We can talk privately.  I offer free phone consultations to help you get started on your journey.

I was NEVER a supplement person, other than the occasional protein powder after a heavy strength workout. Then, I found SPX Nutri-Thin.  It helped me lose an additional 18 lbs and kick my coffee habit (even though I get up at 4 a.m.)  It gives me energy all day without the jitters. It's all-natural, organic and full of B vitamins.  I take it every day, as does my husband and many of my personal training clients.  If you'd like to hear more about it, please visit getspx.com.  

Hope this info helps you.  Now, get moving!

xoxo,
Coach Stephanie

Smoothie for breakfast? Make it filling!

One of the first questions I get asked as a trainer from new clients is, "what do I eat?" My answer (insert sarcasm), "FOOD!" Just kidding.  Kind of.  

Remember that food is fuel for your body and activity.  It sustains you and gives you energy to do all the activities life has to offer.  Don't make food the enemy or let it become and obsession.  

Think about it this way.  Your car requires gasoline to go.  How far can you get with the wrong grade of gas or with none at all?  You can't. 

Your body is an amazing machine that requires proper nutrition to function at its peak performance.  The best advice I can give you is that when you eat food in its most whole form, i.e. the way it came into the world/least processed, the better nutrition it will provide to your body.  

Getting started on a path to better eating is not easy.  I always recommend to not try to make drastic changes all at once.  If your goal is to start eating breakfast, do that for 21 days and it will become a habit.  If you go too long between meals, set a timer to remind you to eat a serving of almonds or have a cup of yogurt (preferably plain greek yogurt with your own fruit).  It is about the habits that we create that will help us transform our eating longterm (lifestyle change). 

As always, if you need individual help or coaching to make these changes, please reach out to me here through my blog or Facebook.  

My favorite smoothie recipe:
Blend the following ingredients until smooth. I like to freeze the blueberries because they act as the "ice."

8 oz coconut water
1 tbsp organic, unrefined coconut oil
1 tbsp flax seeds
1/2 c strawberries
1/2 c blueberries
1 c kale

This recipe will give you a meal replacement (meals should ideally be between 300-400 calories, depending on your individual caloric needs).

Speak Kindly, Think Positively, Breathe In, Breathe Out, Move On

When I think back about how I felt nearly 3 years ago, I get emotional.  I was tired all the time (tired doesn't even BEGIN to describe the fatigue I endured).  I got sick a lot.  None of my clothes fit.  I was uncomfortable.  I was not "fat and happy." I was overweight and miserable.  

Every day I have to make a conscious choice to move my body, choose foods that give my body the nutrition and fuel it needs and be kind to my mind.  

I did a hard workout on Wednesday with my trainer (even trainers have trainers), and I was beating myself up for not being as "in-shape" as I thought I "should" be.  And then I had a flashback to 3 years ago and remembering not being able to get into my 4x4 Jeep because I couldn't lift my bodyweight into the vehicle.  I then smiled because I just did 25 minutes of 40/20 HIIT Training (circuit intervals with weights), something I never would have been able to do 3 years ago.  I also looked in the mirror and reminded myself that I just ran a 15k 3 weeks ago.  My body can do amazing things.

My point to all of this is you have to be kind to yourself.  Don't compare your progress to anyone else's.  There will be days you don't feel worthy. Just remember your WHY.  WHY are you getting healthier?  WHY are you exercising?  WHY are you choosing more nutritious foods?  Whatever your reasons, just take a minute, inhale, exhale and speak kindly to your body and your mind.  

This is a tough journey. Probably the hardest thing I've ever done, and maybe that you'll ever do.  But it is worth it.  I believe in each and every one of you.  Believe in yourself.  

How can I help you reach your goals?

Yours in health,
Coach Steph xoxo

Why You Have to Set Mini Goals

I just finished my weekly Skype call with one of my SPX clients (we'll call her Amy). Amy told me she had good news and bad news to report. I asked for the good news first. She said that she went to the gym 2x this week. (Amy HATES the gym and has anxiety about working out in public due to her insecurities with her body.) I was so proud! Then she said, "but I didn't really do much..." 

I stopped her right there. Anytime you make time for exercise, CELEBRATE! Going from a sedentary lifestyle to a regular exercise routine takes time. It will not happen overnight.

Make a list of all the things you want to do to live a healthier lifestyle. As you accomplish each one (an accomplishment is doing it on a regular basis, most of the time), cross it off your list. So if you make it to the gym 2x/week for 3 weeks, cross it off your list. You are now a regular exerciser!

You have to set mini goals or else your end goal will seem to big to reach. How do you eat an elephant? One bite at a time. How do you fully transform your lifestyle, one mini-goal at a time.

Be well! What do you want to celebrate?

Yours in Health,

Coach Steph

The Power of Sleep

A new study by the University of Colorado raises awareness about the role of sleep in health. NPR reported that people who slept for only 5 hours a night ate more than when they slept for 9 hours, and The New York Times announced that “losing just a few hours of sleep a few nights in a row can lead to almost immediate weight gain.”

My top tips for getting better and more sleep:

1. Make your bedroom your sanctuary. Only use your bed for sleeping or reading a REAL book, not an electronic book. Your body needs to know that when it lays in bed it's going to sleep or...we won't go there LOL!

2. Turn off all electronic devices one hour before bed. TVs, tablets, e-readers, cell phones, etc all emit a blue light that keeps the brain awake. Do you really need to check your email or Facebook again?

3. Create a bedtime routine. Just like when you were a kid, create a routine that prepares your body for rest. Mine looks like this: I drop the thermostat one hour before bed. Then, I take a bath with lavender oil and warm but not super hot water. Then I do all my personal hygiene care before I let all the steam out of the bathroom. Last, I only use a soft light in the room while reading a quick chapter of a calming book (no murder mysteries or thrillers). I start this all about 9 p.m. and by 10 I'm out like a light. I get up at 5-6 a.m. every day so my sleep schedule is very important in order for me to be productive each day.

4. If you want to start going to bed earlier, go to bed 15 minutes earlier each night until you reach the time you want to sleep.

I know we're all busy, but sleep is when your body heals itself and prepares for the next day. You'll be able to be so much more productive if you're well rested. Here's a great article from webmd.com as well. Happy sleeping!

Yours in Health,

Coach Steph

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My Name is Stephanie, and I Overeat...

Even coaches and trainers have "off" days.  I have maintained a 60 lb weight loss for almost two years.  I'm a runner and currently training for my second 15k.  I love to bench press, squat and dead lift. I am a certified personal trainer and gym owner with a long roster of happy clients.  And I'm an overeater.


Yep, you read that right.  For reasons that have nothing to do with hunger or properly fueling my body, I sometimes overeat.  Because the food tastes good.  Because overeating is familiar and comforting to me.

I'm not sure I'll ever "outgrow" this, but I am conscious of it.  I don't beat myself up, but I do acknowledge when it happens.  And then do you know what I do?

I move on.

Tomorrow is a new day with new food choices, new chances to work out and new experiences.  My overeating does not define me, but it does play a part in my journey. Without acknowledging when it happens, I'm doomed to fall back into overeating cycles.

Awareness is very powerful.  Being aware of your patterns and habits is the only way to break them (if necessary) and form healthy ones.  The key to a life of balance is awareness and self-love.  Don't beat yourself up over a meal or a whole day of food choices that are not congruent with your goals.  Recognize when it happens, AND MOVE ON.

xoxo,
Coach Steph

Inspiring Woman #1 - Real Women, Real Struggles, Real Inspiration Series

It's here! The first in a series of four blog posts about real women taking control of their self-image, fitness and health.  Every other week I'll bring you a story from a woman just like you and me who is just trying to love her self, be healthy and take back the notion that we have to be "perfect" to be fit and healthy.

Meet Brittany Arroyo:

Brittany is a nationally certified personal trainer (ACSM) out of Viera, FL and has been dedicated to changing her body and self-image through heavy weightlifting. 

Brittany has a history of eating disorders and being unkind to her body.  Through her fitness and wellness journey, she has been at war with the most powerful "muscle" in her body: her mind.  

Brittany counsels clients, friends and family members about health and fitness issues and has shared what she herself and others deal with.  She also gives her personal philosophy on coaching clients with diet and exercise.

Below is Brittany's personal and candid narrative of these trials and triumphs.  

Disordered Eating/Body Dysmorphia 

"I have a long past of disordered eating and body dysmorphia. While I am much healthier now, I find myself constantly berating myself (too fat, too many calories, not strong enough, not pretty enough, the list goes on). I say things to myself that I would never imagine saying to a loved one or client,  and yet since I've started working in the fitness industry, I've heard many women (and some men) say these things aloud about themselves. Most of the time it's in a joking manner, but I recognize the hurt and pain behind it, as it is my own. 

My struggle is with myself; how do I preach body love and acceptance when I don't accept and love my own body? On the flip side, how do I encourage healthy living and weight without creating unhealthy thought patterns and habits in the process?

I don't remember a time when I've felt comfortable with my body. I stopped eating in high school.  It got to a point where my parents intervened.  They said, 'get better or we're getting you professional help.'  I did go to therapy, but I wasn't ready to deal with it.

People pass judgement that mental health is internal.  As a society, we're bombarded with images and media. Appearance is important. I was raised in a loving home with supportive parents.  I was always comparing myself to others.  I think about it everyday.

I have a PT client in her 50s.  She's really fit but wants to look better.  She told me she's had liposuction and cosmetic surgery.  She only weighs 120 pounds yet still sees a fat person in the mirror.  I want my clients to accept and better themselves.  I want them to stop seeing unmet unrealistic expectations as failure. 

I need to find balance. I'm working on that and self-awareness.  I didn't even acknowledge the problems and the thought process until 1.5 years ago.  People want to train with me because of the knowledge and experience I have.  It's funny the way other people perceive us is not how we see ourselves.

Unhealthy Patterns on Nights and Weekends

"I struggle with not falling into the binge/restrict cycle. I eat super clean on weekdays, all day long and then night-time or the weekend rolls around and I lose my dang mind. I struggle daily to find a balance between being 'on' or 'off.'" 

Teaching Healthy Habits

"Tracking and calorie counting can lead to obsessive behavior.  'Cheat days' can be very detrimental.  I give general guidelines that will work for most people.  2-3 meals a week, eat whatever you want.  I try to screen people and be aware of triggers or red flags with clients.  I keep track and find out the WHY behind why people want to lose weight or get fit. 

I feel like disordered eating is very common.  We've come to accept strange habits as normal.  Juice cleanses, restrictive food habits and 'trendy diets' are all accepted as normal.  Hollywood perpetuates them.  Every person is a personal trainer and expert.  There's so much misinformation on the internet. I only read articles with scientific notation.  If there's no study to back it up, it's just conjecture.  I give resources with legitimate professionals in the industry."   

Working Out is 'All or Nothing'

"I am fairly good about this one.  My clients and friends, not so much. I find many people think they need to workout 7 days a week for an hour or more or else it's useless and they might as well do nothing. I try to emphasize that something is always better than nothing and more is not better but better is better when it comes to fitness.

Most of my clients think that if they can't do the perfect workout, then they shouldn't bother.  Effectiveness of your workout is more important than how long it is.  I give clients at home workouts to do in their off days.  Quickie workouts to create a habit. 

Set a minimum amount of days to workout, whether at home or they gym, and stick to it.  2-3 days at a minimum is my recommendation."

Brittany's Biggest Epiphany

"Lift weights.  Nothing will change your life more than to put weights on a barbell and lift. Lifting weights is the key to looking better, feeling better and thinking better.   I'm most proud of being able to deadlift 1.5 times my body weight and squat over 200 lbs.  I feel strong and powerful."

---Brittany Arroyo, ACSM Certified Trainer
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Committed to continuing education. PT is a science and exercise changes all the time.

Thank you to Brittany Arroyo for your candid testimony and advice to women and men.  Trainers are people too and no one is perfect.  When we stop comparing ourselves to others, we can start to achieve balance.  

Please join us in two weeks for our next profile of and inspiring woman.

Inspiring Woman #2

Perri G - Wife, Mother and Full-Time Chauffeur

Perri became a mom at age 40.  Blessed beyond measure, she struggles with having time to workout, eat well and achieve balance with her mom, wife and work duties.  I think a lot of people can really relate to Perri's story.  She and her husband are trying to be good examples of self-love and healthy body image to their son.  I hope to help Perri find solutions for her busy life, and in turn, help you make exercise and meal planning a priority in your own life.

Thanks for reading my blog this week.  This project is really important to me. I think we need to be talking about our body and food issues.  The only way the rhetoric will change is if we demand it to.  Love your body.  Love your exercise.  Love yourself.

Yours in health,
Coach Stephanie
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Real Women, Real Struggles, Real Inspiration

I know it's been a while since my last post, but I've been working on lots of projects that will help me be a better fitness and wellness coach for you, my loyal readers and followers. It has always been my goal with this blog to help coach you to live your best life, not anyone else's.

Starting this week, I'm rolling out a new series, titled "Real Women, Real Struggles, Real Inspiration." Every two weeks you'll hear from one of four phenomenal women who have entrusted me with their biggest fears, body image issues, fitness and nutrition woes and life situations that they fight to not deter them from their ultimate goals: to be the healthiest woman they can be.  That said, this isn't just a series for women, men can benefit too.  As I was reminded by one of these women, whom I'll introduce below, men struggle with body image and are a lot of times not represented adequately.

These women are friends of mine who I've come to know from all stages and phases of my life: my childhood, my past career and my current career.  They are all remarkable and different, and I can't wait for you to get to know them.  

These women, like many others, are trying to find balance in their lives. I think you can never have enough strong women in your life to relate to and learn from.  I also think the more we have open dialogue about our fears and insecurities, the more united we'll be come. 

Now, let's meet the ladies!

Inspiring Woman #1 
Brittany Arroyo - Certified Personal Trainer and All-Around Bad-Ass


Brittany is an ACSM-certified personal trainer.  She has transformed her mind and body with the power of weightlifting.  She is an incredible woman of character and strength, and I can't wait for you to get to know her.  Brittany was very candid with me about her past eating disorder and how it still affects her today.  She's now a very strong and fit woman, but still struggles with body image.  I think you'll learn that trainers are human, too, and it's ok to not be perfect because no one is. 

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Inspiring Woman #2
Perri G - Wife, Mother and Full-Time Chauffeur

Perri became a mom at age 40.  Blessed beyond measure, she struggles with having time to workout, eat well and achieve balance with her mom, wife and work duties.  I think a lot of people can really relate to Perri's story.  She and her husband are trying to be good examples of self-love and healthy body image to their son.  I hope to help Perri find solutions for her busy life, and in turn, help you make exercise and meal planning a priority in your own life.






Inspiring Woman #3
Carolyn J - Wife, Mom and Overcomer of "Mommy Guilt"

Carolyn completely overhauled the way she and her family eats.  Then, she fell in love with the gym and started getting stronger and seeing the changes in her body.  She struggles with wanting to spend as much time as possible with her husband and two sons, and exercising, something that brings her peace and stress relief.  We'll also discuss Carolyn's challenges with avoiding boredom with healthy eating and not putting so much pressure on herself to be perfect.






Inspiring Woman #4
Barbara L - Southern Belle, Loving Wife, 
Awesome Grandma

Barbara lives with Hashimoto's Thyroiditis and Hypothyroidism, which has caused her to gain weight.  Additionally, she has chronic nerve pain that makes cardio exercise painful.  I hope to help Barbara find exercises she can do, as well as live a life she enjoys with food she loves, while still achieving her weight loss goals. 











Can't wait to share and discuss so many hot topics with you all.    Together, we can live our best lives and support and encourage one another.

Yours in health,
Stephanie