Tag Archives: #mentalhealth

How to Break the Cycle of Excuses, Over-Eating, and Falling out of Your Fitness Routine


I totally understand, I’ve been there myself. Since I’ve started training others full time, teaching classes, and running out of time by the end of the day, I have found it incredibly difficult to stick to my healthy lifestyle. It’s so easy to say “push through”, “stick with it”, “focus on your goals”. At the end of the day, however, sometimes those motivational messages just aren’t enough. Here is how I have managed to stick with my routines (despite falling off more than once, it happens) and if this article helps even just one person then I’ve accomplished my task!

1. “I just don’t have any time”
I am a HUGE believer that you should exercise when you will get the most out of your workout. This, unfortunately, isn’t always possible with the hectic lives we all lead! No need to fear! Instead of saying “well I missed my normal workout time, that’s it, it’s all ruined for the day.” Encourage yourself to get in 15 minutes of something low intensity right before you shower (post on super quick full body exercises to follow shortly). Even though it may not be the same as killing it in the gym, it will still boost those positive, feel good chemicals in your brain, and soon enough it will become a habit!

2. “I have no time for a healthy meal”
I am a huge advocate of prepping food out once (or twice) a week. If that still is too much for you to fit into your schedule it takes approximately three minutes (and I have TIMED this) to create a healthy fulfilling salad, with a yummy healthy dressing that will both be filling, nutritious, and will make you feel good about the decision that you made!! (Recipes for healthy quick meals to follow shortly!!)

3. “I have no motivation, I feel like I just can’t do it anymore”
This is probably one of the biggest reasons people fall out of their routine, lack of motivation. I cannot emphasise enough, DO NOT BE AFRAID TO ASK FOR HELP!!! I’m a personal trainer, it is my job to make others fitter, healthier, and feel better about themselves, but, I’m getting ready to go back and see my mentor (check out @trainingaspects – they are the absolute best!!) for one month to up my cardio, strength and get myself to that next level. Find encouragement where you can! Whether it be from family, friends, a trainer, a blog, or wherever you can! Dig deep! You have it in you and you can accomplish whatever it is you want to. Always keep your eye on the prize and don’t be too proud to accept help from others!! Even Ghandi had a spiritual mentor, if he needed it, I’m sure the rest of us can admit to the fact that sometimes we just need that little bit of extra help!

I hope some of these tips helped, if you have questions, comments, feedback, I would absolutely love to hear it!! Please remember, you are doing this for YOU! For YOUR health, YOUR mental wellbeing, and sometimes we need to take a step back and focus on ourselves a bit more and remember, we can’t help others until we are the best person that we can be!!!

Much love,


5 Mental Health Benefits of Exercise

5 Mental Health Benefits of Exercise


Lets talk about BRAINS (no this is not a zombie related article). We all know the physical effects exercise can have on our bodies including reduced risk of cardiovascular disease, lowering resting heart rate, reducing the risk of hypertension and overall morbidity when exercise is incorporated into your daily lifestyle. If that isn’t enough of a reason to get your to the gym and scream “where do I sign up?!” we’re going to discuss the benefits a little sweat can have on your mental health and wellbeing. Here are five reasons to get out there and get active.

Stress- We have all had a case of the mondays. Deadlines that are overdue, bosses who seem like it’s their goal to make your life a nightmare, uncooperative co workers, OH! and then trying to rush home and get a healthy dinner on the table for your family. Unless you’re superman/woman, all these things can lead to STRESS! It may surprise you to find that one of the most common mental benefits of exercise is stress relief. Exercise increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So, working up a sweat can help manage physical and mental stress, reducing stress and increasing the body’s ability to deal with existing mental tension. Need I say more?
Endorphins!- “Exercise gives you endorphins, endorphins make you happy, happy people don’t shoot their husbands, they just don’t” (Yes I quoted legally blonde) and Elle could not be more right! Exercise releases endorphins, which create feelings of happiness and euphoria. Don’t worry, you don’t have to be a gym rat to get your happy buzz on, working out for just 30 minutes a few times a week can instantly boost your overall mood! Need more of a reason to get moving?…..
Preventing cognitive decline- Unfortunately, as we age, our brains can get a little fuzzy. Working out, especially between the ages of 25 and 45, boost the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning. So although exercise and a healthy diet cannot completely stop the degenerative effects of diseases such as Alzheimer’s, it can help slow the shrinkage of our brains that begins to occur after age 45.
Improving self confidence- Get to that gym and show them what you’ve got! On a very basic level physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender or age exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth. In turn, this will keep you coming back, exercising, more self-worth, exercising, more self-worth, on and on, it’s a big circle of self love!
Lets talk about sex- Exercise can have a great effect on your sexuality. Firstly, cardiovascular exercise increases blood flow, EVERYWHERE (yes, even down there) increasing and intensifying orgasms. It also improves your stamina, put simply, the better shape you’re in the longer you last. Improved flexibility (I don’t think I need to expand on this one). Exercise also boosts testosterone. A Baylor University study found that men’s testosterone levels were highest during the 48 hours after they had lifted weights.

Working out can have positive effects far beyond the gym. Gaining self confidence, improving your mood, your cognitive brain function and your sex life are just some of the motivations to make time for exercise on a regular basis. So, get up, get out there, and get going!