Tag Archives: #fitness #healthyliving #personaltrainer #recommitment #startingover #goals #dreams #aspirations #health

Exercise of the Day! Stability Ball Knee Tucks!!


Start in a push-up position with your feet up on the ball.

Make sure that you engage your core and raise your hips so your back is flat before you begin.

Keep your back flat and try not to raise you hips as you draw your knees into your chest.

Extend both legs back out to the starting position and repeat.


Food For Thought: Portion Distortion


As obesity rates rise, and diabetes is becoming an epidemic, shouldn’t we really be taking a look at what it is that we are putting in our bodies?  Doesn’t it seem alarming that when you order food at most restaurants the portion size is big enough to feed a family of four?  As portion sizes have grown at restaurants, supermarkets and at home, it’s harder to avoid overeating.  Here’s how portion sizes of some foods have changed over the past 20 years.


20 years ago: 3-inch diameter, 140 calories

Today: 6-inch diameter, 350 calories

Increase: 210 calories

Turkey Sandwich:

20 years ago: 320 calories

Today: 820 calories

Increase: 500 calories

Spaghetti and Meatballs:

20 years ago: 1 cup spaghetti with sauce and 3 small meatballs, 500 calories

Today: 3 cups of pasta with sauce and 3 large meatballs, 1,025 calories

Increase: 525 calories

French Fries:

20 years ago: 2.4 ounces, 210 calories

Today: 6.9 ounces, 610 calories

Increase: 400 calories


20 years ago: 6.5 ounces, 85 calories

Today: 20 ounces, 250 calories

Increase: 165 calories


These statistics are staggering.  We must also remember, that this only takes into consideration the amount of calories and the increase in serving size, and does not address any of the issues of what they put in food today as opposed to 20 years ago that is also contributing to disease and obesity.  I think the thing I take away most from this article is to remember to keep eating clean, healthy, organic, natural foods. Stay healthy, and stay happy!


Source: NIH 2013


Recommitting Myself to Fitness: My Journey From Couch to Coach


I was sitting here this morning and I was going over my journey of the past couple years in my head.  At my heaviest, I was 250 +/- pounds, my knees constantly hurt, getting up off the couch was a task, and cleaning the house felt like a full on workout.  It was around this time that I decided that I was going to recommit myself to being healthy again.  I remembered that in highschool I was in fantastic shape.  I played field hockey, ran at least a few miles a day and had never smoked a cigarette in my life.  Fast forward 12 years and somehow I had managed to become a smoker, drink on a regular basis, and allow my body to become my own prison cell.  I knew I had to do something about it, so that’s what I did.  I figured, “piece of cake, i’ve lost weight before, this will be easy”.  I was incredibly wrong.  So, so, so wrong.  I really cannot emphasize how completely incorrect my assumption was.  Nearing 30, my body didn’t jump back the way it had so many other times I had decided to lose weight.  The weight seemed comfortable where it was and didn’t look like it was going anywhere, anytime soon.  I kept at it though.  When I started out, jogging in place for 30 seconds was exhausting (this isn’t even an exaggeration).  My trainer really boosted my self confidence, though, and helped me keep my head up and keep going even when I thought that was impossible.  That made me (even when I was still at my heaviest) want to become a personal trainer myself, because what she did for me saved my life and for that I am forever grateful to her.  When I moved back from the UK to the states (did I mention I was living in England? My husband is British and I lived there for 3 years, but that’s a story for another time) I was fortunate and found another FABULOUS trainer, and it was him who set my nutrition right and really increased the intensity of my workouts.  He also helped me pass my ACSM-cpt exam and took me under his wing as an intern for some time.  Now here I am, still not quite at my goal, but still kicking my own butt to get there!  I’m doing what I love, which is helping others achieve something they may have thought was never possible and i’m loving every second of it.  I am completely humbled and grateful for everything that has occurred in my life over the past couple years.  Hard work, dedication, and all the people that loved and helped me when I needed it the most have gotten me back to where I should be: happy, healthy, and most importantly, helping others.

Written By:

Shannon Benedetto ACSM-cpt