Body Essentials Personal Training & Wellness

You’ve made the decision to get healthy, so now what? Where do you start? Maybe you’ve tried before but eventually you just lose your motivation. Alternatively, you might be embarking on a fitness journey for the first time. Either way, you can set yourself up for success with these top fitness tips for women!

1. Be SMART

The leading cause of failure is setting unrealistic goals. To be successful in fitness, you should set Specific, Measurable, Attainable, Relevant, and Time-based goals. Goals like “start running” or “lose weight” are too general. A more specific goal would be “I want to run a mile”. To make this a SMART goal, you might say “I will be able to run a mile within 4 weeks”. How far you want to run is specific, measurable, and attainable; the deadline of 4 weeks is time-based. To make this a relevant goal, consider if it’s one that you are motivated to accomplish. You should never make a goal just because you think you should. Consider your motivation in any goal you set. 

2. Don’t Skip the Most Important Meal

Breakfast gets the spotlight as the most important meal of the day. However, when it comes to fitness, the most important meal is the one you have after a workout. Eating a combination of 10-15 grams of protein and 20-30 grams of carbohydrates within 30 minutes of your workout helps to promote muscle recovery, refuel your body, and amp up your energy. Getting plenty of protein also keeps you full to reduce the risk of reaching for an unhealthy snack. 

3.Get Some Sleep

We’ve all been told we need eight hours of sleep per night. This isn’t just important for brain function but also for fitness and weight loss. You may notice that you snack more frequently when you’re tired. Getting seven to nine hours of quality sleep will lower your chances of grabbing for that random snack for a quick pick-me-up.

4. Be Realistic

Are you a morning or night person? If you are a night person, working out after work or in the evening will come more easily to you than waking up early in the morning to work out. The best thing you can do is plan a workout schedule that works with you. Setting unrealistic expectations of yourself will lead to disappointment. You are more likely to stick to a new routine if it naturally fits into your schedule. The same goes for considering how often you plan to workout. Start small with 2-3 days a week and then work your way up. If you jump right in expecting to work out 4-5 days a week, you’re likely to get discouraged the first time you realize you’re overdoing it. 

5. Look for External Support

You’re more likely to stick with a fitness goal if you have a partner to keep you accountable. Consider starting your fitness journey with a workout buddy to keep you on track. Even better, start working with a personal trainer. Small group training can offer more accountability from both your trainer and your group members. 

6. Hide the Scale

There is nothing more discouraging that stepping on that scale and watching the numbers fluctuate from one day to the next. Weighing yourself too frequently contributes to depression and can discourage you while trying to achieve your goals. One strategy you might use is to put your scale away and pull it out only once a week. 

7. Take It One Day at a Time

It’s easy to become overwhelmed by your fitness goals, so remember to focus on one day at a time. If you’re just not feeling a long workout, doing something small is better than nothing. But that means the next day, you pick back up where you left off. Don’t let one off day stall you. Also, setting long-term goals is terrific but it is more important to focus on the day-to-day victories. Set small daily goals for yourself such as increasing your water intake by 8 ounces or shooting for 10 extra minutes on your workout. 

8. Change It Up

Going to the gym, doing the same circuit plan every day can get monotonous. It is perfectly acceptable, and encouraged, to explore a variety of workouts to avoid issues like Overtraining Syndrome. Online fitness classes make it easy to change it up with something new, like yoga or a Total Body Blast group workout. 

9. Do Your Research

Heard about a new juice cleanse or a new diet? Extreme diets brag about radical results with little to no reliable evidence to support them. The problem with plans like these is that they severely restrict caloric intake, which can have a negative impact on your health. Be sure to do your research and work closely with your trainer to find effective, sustainable strategies that are right for you. 

There’s an abundance of fitness tips for women out there, but it’s always worth doing the research to make sure those tips are right for your needs. 

10. Try a Group Fitness Class

Even the most independent person can benefit from a group fitness class. Working out in a group can help to increase motivation and improve your mood. Being around other people who are excited to be there and having fun is contagious! 

Body Essentials offers a variety of group classes including spinning, yoga, strength training, and total body—all through the convenience of a virtual platform! Learn more about our programs and start achieving your goals by calling 802-345-9644. If you’re in search of more fitness tips for women, browse through some of our previous blogs

As We wind down our programming for a long weekend and a week of workouts balanced woth recovery ❤️‍🩹 & intensity 🏋️‍♀️ It makes my heart happy to see how passionately everyone shows up, tries new things, expands beyond their comfort zone & gives 100%+

Working our core is not just strengthening our body but about feeling all the feels…..showing up  when we may not feel like it, trying a workout that may not be our favorite but knowing it will be good for us, and working thru all the hard stuff as it arises.  Listening to our heart and not that pesky judgmental voice in our head! 💜 

We walked a lot of miles in June, logged dozens of Zoom workouts, intentionally picked up and set down thousands of  pounds. And now we rest, reset, restore and return on Tuesday for a mew adventure! July is for mobility & flexibility on top of our usual work. 

My heart is full & grateful as I rest, celebrate, & prepare………….

#fitnessfeels #workitout #strength #resilience #flexibility #selfmastery #wellness #weightloss
#independence #summer2022 #bodyessentialspt #longweekendvibes
Whether health, career, state of mind or anything else, changing  our habits take time, engagement and understanding of ourselves. 

21 days is what you will see as a supposed sweet spot for creating a new habit but that is simply the beginning that can be created with sheer will power and perhaps that will power will turn into sustained long term change. 

But for anyone who has tried and then returned to old behaviors, there is more to it on that journey because stressors will take us off course, events, and that dirty, no good voice in our head will play games. 

Making the decision to change and the. Starting to design our human, built and  behavioral environment around what we are seeking and continuing to reinforce and create helps knock out those things that take us off track . 

Knowing why we want to change has to be strong to surpass the other options and continue to build the new. 

We are talking months here………

Do mot throw in the towel. Remember what made you decide to make the journey. The journey os worth  it and once you get there, every decision to change and the journey will be easier.

On Friday a client was stressed feeling as if the week got off track and things were not going well with nutrition and exercise. We worked out, talked, got back on track and on Monday determined that pesky voice was the culprit not her action. 

Just stay the course………

#transformationtuesday #behaviorchange #wellnessjourney #weightlossjourney #lifebydesign #bodyessentialspt
I think it is normal to feel a blend of emotions as we pass thru years of our lives. I believe in sitting with that and making some meaning and then moving on instead of just being our age or condition as if it is the only choice. 

🖤 Age is a number. We do not have to let the number identify when we stop trying at life.

🖤 Menopause is not a disease or a sign of end of life for women. Sure several things happen but like in other seasons of life we just have to adjust

🖤 We have a choice how to think & act in the aging process and that can make all the difference

🖤 With age comes wisdom, let’s use it to our advantage and never stop learning & improving. 

In my latest blog post (link in bio) I talk a little bit more about all of this written off the belief that I have 100% control of how well I will age and who I will partner with as needed & when needed. 

#wellnesswednesday #wisdom #activeaging #mindset #bodyessentialspt
This #wellnesswednesday let’s marinate in kindness to and about ourselves & towards others. We can never give or receive too much…..

🏋️‍♀️In fitness I always say there are certain exercises that never go out of style so you just need to learn to love them as resistance just make them harder! Any guesses to any of the exercises I am referring to? 

💃Self-loathing & body shaming ourselves or others is simply disempowering. Thinking, acting, and speaking kindly engineers our brain to a positive state of mind and working from a positive place allows us to work with the tide instead of against it. 

Todays yoga 🧘‍♀️ practice is all about loving 🥰 kindness & opening the heart sending goodness to ourselves, those we love, those that challenge us and to the world 🌎 as a whole. 

Make it a great day for yourself & those around you. 🙏 

#selflove #lovingkindness #health #wellness #fitness #innerstrength #loveyourbody #mindfulness #yoga
ahhhhhhh the weekend! ☀️ 

we always start with the workout! 

7am - Spinning 🚴 ….. A scenic guided ride around some favorite Vermont spots! 

8am - Total Body Blast 💥……. A mix of the best moves from workouts all week ….some may say the worst moves 😂

every weekend someone different for fresh energy & inspiration leaving us ready for the best weekend AND the week ahead and the next layer of programming in our 4, 8, or 12 week plan…..

#fitness #exercise #saturyay #weekendvibes #workitout #shakeitoff #butfirstweworkout #healthyliving #spinning #strengthtraining #beenergized #beinspired #bodyessentialspt
This is 47. 

My #feelgoodfriday is a whole lot of gratitude 🙏 for…….

💃 taking the path less traveled, listening to myself, not the crowd, not the expected, and simply stating what others think but do nothing about, taking action and changing what does not work. 

💃 being a warrior for my own health & wellbeing, physical & emotional. This means not just accepting Dr’s words as gospel. It means realizing how valuable all the journaling of nutrition, exercise, sleep is and knowing that “it is just aging and getting older” is just a reason not to take action. 

💃 never settling for good enough or beating myself up for mistakes and imperfection. Always improving and learning and soaking up as much of this life as possible. 

Why am I saying all this? Because women experiencing menopause or peri-menopause can have every aspect of their life turned upside down and not even realize why because it is talked about so little because lets be real when is it natural to bring it up in conversation?! 

All of the things that I celebrate today allow me to weather the change with confidence, energy, appreciation, stability, balance, wonder, and possibility. 

To anyone who needs to hear it, you are not crazy. Lean in and know there are countless ways to become or remain the best version of yourself during the change as long as you do not say, oh it is menopause, that is just part of the deal. 

Not feeling your best is a choice. Life is too short to make that choice. 

Get in touch if you want help! 

#gratitude #menopause #perimenopause #womenshealth #wellnessjourney #lifebydesign #mybestself #healthyliving #celebrateyourself
As great as exercise is for us, so is rest and active rest or recovery. In our mission to serve all parts of healthy living whether fitness, nutrition, and lifestyle, our studio closes for major holidays for a long weekend encouraging our clients to take an exercise break and be active in other ways outside in life.

This weekend that may include……
🪴 gardening
🏔 hiking 
🏊 water based activities
🧘‍♀️ unplugged weekend
🚙 roadtrip 
👨‍👩‍👧‍👦💃🕺social events
🏕 camping or other time in nature
🎾 other sports like tennis, golf, or biking 🚴‍♀️ 

We reopen on Tuesday kicking off the 2nd half of 2022 programming reenergized, repaired and rested…..

Enjoy your weekend 🇺🇸 

#rest #relax #restore #recreate
#health #wellness 
#fun #nature #socializing
#memorialdayweekend
#summer2022
Life can feel like a real grind a good deal of the time if we let it. Work, home, kids, family, business, education rinse and repeat whatever the cycle is for you. No one will ever tell us to slow down or if we don't listen to those we do or tune into our body telling us to pull back and slow down life will just pass us by.This weekend, I invite you to take some time to step back, slow down, enjoy the sights and sounds of summer AND do less to accomplish more!

Feeling grateful for the extra time, space with no specific to do list for the next four days. Simultaneously, looking forward to see and feel the outcomes ………

Happy Weekend Friends! 🇺🇸 

#nuture #mayshowers #mayflowers #nature #justbe #listen #hear #mindfullness #nonjudgement #meditation #summer #evolve #wellnessjourney #memorialdayweekend
Sometimes, having no words is way better than thinking the answers and the commentary is simple. 

Hold the space, send the love. Some day we will know better and do better. For now take the time, be grateful, find your own way to do better, be better for yourself, your family, community etc. 

❤️‍🩹 🙏 

#wellnesswednesday #silenceisgolden #holdingspace #peace #bodyessentialspt
Happy Monday ❤️ 🌺 

As long as we consistently act and put ourselves in the presence of work and individuals, habits and attitudes that promote outcomes we are seeking, failure and lack of time is not possible. 

Of course we must know precisely what we are seeking …….

#mindfulmonday #springflowers #gardening #lifebydesign
What does that mean for you? It is 100% worth figuring it out and navigating your way there. Now go, live well in body & mind! #lifebydesign #healthyliving #wellnessjourney #bodyessentialspt
another from the collection of lets  not take ourselves too seriously…..a legitimate form of being well in mind, body & energy. 

make it a fantastic Friday‼️ ☀️

#fridayfunnies #fitnessfriday #rule6 #artofpossibility #wellnessjourney #bodyessentialspt
This is the best way to flow into the 2nd half of an absolutely gorgeous week……

#wellnesswednesday #yogaflow #onewithnature #secondhomegym #yogawiththebirds #workitoutoutside #lifebydesign #wellnessjourney
Energy is everything! 

Psychologically we can condition ourselves to 
to work hard and be energetic in theory. Here are a few other repeatedly well-documented ways to thrive energetically. 

☀️Vitamin D - Supplementation is critical for New Englanders. Do you know your number? Good for bones & your emotional spirit. 

🛌 Sleep - Quality & quantity. We may think we can be optimal on 5-6 hours but really….can we? Making sure your environment is set for sleep not work is critical. Lighting, temperature, peace, screen free. Power down 1-2 hours before sleep time. 

🥗 Food - That fuels not just fills. Nutrient dense in just the right amount and frequency that does not leave you stuffed and tired. 

👥 Relationships - Surround yourself with those who bring about the best in you. Laugh plenty. Hug & kiss your loved ones. 

✨Clarity & Purpose - Know yourself & your wants/needs, work purposefully & positively. Intention without action is just spinning your wheels will be exhausting over time. 

This just scratches the surface of energy drivers that crossover to our health improvement as a whole. 

Catching up on low energy is nearly impossible so stop borrowing from your future to serve your present…… 

#restup #energize #health #healthimprovement #wellnessjourney #restore #rejuvenate #womenshealth #energyiseverything
….work life balance is in the eye of the beholder…..

How do you “be~friend” yourself daily, weekly, monthly, annually? 

Do you like being in your own company? 

Are you ok being in silence with your own thoughts? 

Do you have hobbies that you engage in outside of life responsibilities? 

This is simply something to consider especially if you constantly feel like you have no time or space for just you. 

Remember that “you time” is not selfish. It makes us better spouses, parents, colleagues. 

I know that sometimes I can be doing around home like cleaning and it will feel like it is my time and quite fulfilling as it just me in silence but other times the last thing I want to do is anything that has to do with care of the home. And sometimes I like to exercise on my own in my own way with no one else and other times I want nothing to do with exercise. 

#wellnesswednesday can be a great day to take a break for you to do something or nothing at all but what you choose. 

#humanbeing #humandoing #wellnessjourney 
#bodyessentialspt
This is my goal each & every day……..

Not putting off life until “retirement” …… for so 

many reasons ……

On the other hand I will never create a life that I 

will not want a vacation from ……

If it is too easy, I am not working hard enough. If 

it is draining my well-being I am not working 

smart enough. 

We all deserve physical and mental well-being. It is within us but something that also has to be worked out by us and not delayed until the kids are grown or until we retire……..

May is Mental Health Awareness Month. How do you tend your health as a whole on a daily basis? 

#healthiswealth #lifebydesign #healthyliving #wellnessjourney #mentalhealthawareness #personaltrainer #nutritioncoach #healthcoach #lifestylecoach
In an effort to not take oneself too seriously lets finish the month laughing and owning that sometimes a fake it till you make it mindset is a’ok. Adulting can be hard….

Have an amazing weekend 🥳🤣☀️

#weekendvibes #fridayfeels #laughterismedicine #rulesix #artofpossibility
what do you do each day to create the best version of yourself? 

do you even feel like know what the best version of you is? 

Our daily responsibilities blur our belief of being able to create our best self. 

Doing work I love 💕 is a part of my best self. 

Creating time & space for leisure pursuits and learning is another part ✨

Being a loving & supportive spouse is a priority 🥰

Maintaining physical & emotional health allows the other three to flow 🧘‍♀️ 🏃‍♀️ 🏋️

Adventure & fresh landscapes breathe fresh energy 🏔 

Everything else is noise and distraction ….

If you are not sure for yourself, take some quiet time to identify 1-2 things & work from there ….

#transformationtuesday #vision #lifebydesign #health #love #adventure #peaceofmind #lifeonpurpose
My belief is that the more positive I think, even in moments of adversity or days that just don’t feel great, the better the outcome I will have compared to if I had a bad attitude about anything in my day or life not working out as planned. 

This is a script that can be flipped at any moment but has to be continuously cultivated and practiced in order to create a more automatic response, in difficult times. If not practiced, it is easy to say that a positive outlook does not work. When practiced as a way of life, bad days are few and far between and there are always solutions to challenges of any kind. They may just take a while to get to but it is sure better than seeing the negative in every person or situation. 

Happiness & Resilience are as good for our health as exercise and nutrition. 

What is your day to day outlook? 
🤗? 

😒? 

😐? 

#motivationmonday #earlybirdgetstheworm #selfcoached #fitness #mindset #resilience #practicewhatipreach
the prettiest view for today………

Have a great day! 

☀️ 💐 

#aprilshowers #springinvermont #tulips #chooseyourview #enoughisenough
How do you Monday? 

I am 110%. They are always packed full.

It takes some self-coaching to get pepped up but after that first hour of being up, I am all in! 

We can let others impact our Monday mindset but the bottom line is that it is only us that makes the choice of how we respond to what comes our way at any given point of any day‼️

Not perfect, no filters, but 100% me………

#motivationmonday #earlybirdgetstheworm #selfcoached #fitness #mindset #practicewhatipreach
Happy Friday. That is all. 🌺 #weekendvibes #easterweekend #tulips #restandrestore #fitnessfriday
just this for today, for this week, forever ….

#radiance #soulfulsunday #liveinspired #aprilvibes #springshowersbringmayflowers
I know I am winning my week when my Friday 5:30am class energy matches or exceeds my Monday 5:30! It is all a matter or energy & mindset management. 

We work hard and deserve to not be depleted over the weekend in order enjoy our leisure time. 
Loving what we do for work or training ourselves to do. Constantly focusing on the challenge, busyness & rigor of our work lives depletes of us the joy of our life. 

We only get one trip……..how do you live all of it to your fullest….work & leisure……loving most every moment…..

#mindsetmatters #tgif #weekendvibes #mindyourenergy #lifebydesign #getyourmindright #seekyourbliss
THIS was such a great memory to have pop up on my phone this am! It was the last in person professional development event I attended. We certainly did not know that at the time. Thank goodness for virtual conferences the last two years! 

This #wellnesswednesday I am thankful for the various coaches & instructors I have had the opportunity to work with at the studio over the years & grateful for those still part of our community. It takes a village to maintain a vibrant community and in the fitness business, variety is part of keeping the body fresh & motivated to keep in improving! 

This Friday we kick off a new chapter with another new member of our spinning tribe! I have a feeling it is going to be a sweaty ride. 

#attitudeofgratitude #teamworkmakesthedreamwork
#fitnesscoaching #fitnessjourney #ideapti #spinning #trx #raisedbarre #yoga #groupfitness #personaltraining
Whether to somewhere warm or to ski ⛷, it makes my heart ❤️ happy to see our members vacationing again! 

It gives me peace of mind that they can take us with them if they want to fit a couple workouts in with our on-demand option where you log in anytime to find workouts of all types, lengths and equipment ready to play! 

A life well lived is definitely knowing when to say when, rest or workout but also not having to sacrifice daily life if our work takes us in the road or if family duties call us away from home. We provide as much support to our community as needed. DM with questions or go to link in bio get started! 

#vacationvibes #lifewelllived #workitout #beonthego #bodyessentialspt #fitnessjourney #restdays #traveldays #ondemandworkouts
Somedays, pie for lunch is all you need. In honor of #maplemonday & Pi Day I whipped up this Maple Bourbon Chocolate Pecan Pie & every bite was exquisite! Now as a fitness & nutrition coach this is not my norm but we all deserve to treat ourselves well in health & indulgence.

I did not like the idea of corn syrup so out with that & in with more maple 🍁  syrup! AND substituted white sugar with date sugar that I made. Dates are lower on the glycemic index so there is a lesser chance of crashing. Dates make a great sugar substitute especially in darker foods as they do not change the color. Total, delicious success! 

Thanks to @lcchocolates for the recipe inspo! 😋

#piday #maplemonday #vermontmaple #maplesyrup #treatyourself
Monday….Spring forward covered in snow. All I can say is good thing the devices change themselves. 

I am just going to believe everything today is a magical miracle because it just feels like a great way to go thru this day…..

#mindfulmonday #springforward #thisvermontlife #believeinmagic #miraclesareeverywhere

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