Body Essentials Personal Training & Wellness

BE Fit 2021....Quick Tips from Our Fitness Fest.....

Posted on: January 5, 2021
By: Christie Garofano

In order for our clients to be fully prepared for a complete year of amazing fitness and health, I hosted our first Fitness Fest in place of our usual line up of classes on Saturday January 2nd. For four hours we focused on all the important details of starting and maintaining a fitness routine that will get results which of course includes many "not" fitness specifics. Here are the top tips from each hour for you to consider on your own journey.

  1. Know your body. There are plenty of subjective ways to measure improvements from exercise like being able to lift heavier weights over time, feeling and being more stable and balanced when doing 1 foot exercises, having more energy, experiencing less pain, clothes fitting differently, being able to exercise longer. However everyone likes numbers when it comes to body improvements from exercise so dump the scale and just take body measurements when you start and then periodically do it again (like every 2-4 months). Photos of your journey before, during and more during is a great way to see change over time! AND instead of trying to remember things in your head, write it down. What was your body feeling like when you decided you just had to start exercising or change your eating plan? Take daily or weekly notes. It is so easy and beneficial not only to write it down but to actually be mindful about what your body is feeling and perhaps how bad lifestyle habits are part of the problem and more importantly to see how breaking some bad habits can make you feel oh so much better! Not to mention, knowing your own body well can save a lot of wasted time going to the Dr's for every cough, ache, and sniffle.
  2. Before our clients first workout we complete a movement screen with them that helps us understand areas we, as coaches, need to address right away to start building an effective program. It provides a great time to start good conversations about proper posture, stability and movement patterns when performing different exercises and in daily life! If you are beginning an exercise program on your own start slow and build up. Just like we meet clients where they are at (never intentionally making them so sore they have a hard time sitting down), meet yourself where you are at! You will be much more successful and less of a statistic of those who drop out of exercise after a short time, especially in January!
  3. Be clear WHY you are putting time into exercise and what you are trying to get from it and what that end result will look and feel like and WHY that will improve your life. Understand your own track record with creating a healthy lifestyle and be honest about how motivated you are to work thru the thick and thin of reaching your goals. Know who is on your side and will support you to work towards improved health vs those who will deter you from it. If you cannot answer 8 out of 10 as to how committed you are to seeing a consistent exercise program thru, spend more time considering why you should do it, stick with it and how amazing you will feel as a result! Anything less than an 8, especially working out on your own will make it very challenging to persist.
  4. Now perhaps most importantly, is how you workout and by that I mean make sure your exercise routine is based off of strength training the uses adequate weight being lifted. There are a couple hard and fast rules that we live by in our training. 1 is that there is VERY RARELY a reason for any of our clientele to lift a weight lighter than 6lbs. Women are not going to bulk up by lifting heavy weights, and I am not talking big barbells here. I mean 10, 15, 20, 25lbs....it is not going to happen. If you are working out and doing 3 sets of one exercise for 10 reps and you get to the end of that 30th rep and you do not feel fatigue, you are not lifting heavy enough (that is rule 2). Knowing your baseline weight on numerous different exercises and movements takes the guess work out and then depending how an exercise is scaled, you scale the weight to match. And most importantly do the exercise well, know what should be moving and what should be stable. If you do not overload the body in a reasonably safe manner you will not get results. Same goes for life. Status quo will get you know where.
  5. And finally, take good care of the rest of your life. You cannot out exercise a crappy diet and sleepless nights. Your body needs a well-rounded lifestyle to benefit from your workout routine. Wear good shoes, drink lots of water, surround yourself with good people, practice good posture in all your daily activities whether working out, cleaning your house or working at a desk and go to a physical therapist, massage therapist or chiropractor as needed and be knowledgeable about how to take care of pain points on your own with a foam roller, therapy ball or some type of percussive massage device like the Theragun. Whether you workout or not, your body is going to give you pain. Take care of it. And strength train so it is mostly good pain!

Make 2021 your  fittest and healthiest year. YOU deserve it!

Do you like this article? Share with your friends:
…..the anticipation of an upcoming event or travels is said to do wonders for the everyday routine that we otherwise follow! 

What has been on my mind this week is my love for simplicity. 

🏋️‍♀️ Exercise: We just do not have to be excessive about how much we workout, the amount of weight we lift, and especially on how forcefully we move. Benefits come from just enough of each ………

🧘‍♀️ Personal: Going thru not around, living in a state of wonder and gratitude, and minimizing the trivial when it comes to things & others….

📆 Professional:  Take a pause, slow the pace and let the simplicity in other areas of life flow into your daily work ………

Abundance can flow …… less can become more…. If we just let it and stop forcing …… stop trying to please everyone…

…..because those who mind don’t matter and those who matter don’t mind ……

#wellnesswednesday #simplicity #attitudeofgrattitude #abundance #livethelifeyoulove #lovethelifeyoulive #wellnessjourney #fitnessjourney #bodyessentialspt
Right⁉️ Enjoy every moment! 

We start with a Spin at 7am 🔥 

& 

a Total Body Blast at 8am 💣 

The rest is up to you‼️

#tgif #weekendvibes #summer2022 #summerinvermont #fitness #workout #behealthy #exercise
Here we are…..just into the 2nd half of the week….how is it going? 

We mark mid-week with a yoga practice. And at the end of the month we do a restorative Yin practice. Slowing down, holding, breathing, releasing.

It is just good self-care to fit yourself in and find whatever balance it takes to do you when there is time but starting with you in the midst of all the other obligations. And perhaps there are things you allow to be obligations but are not. 

Do you feed yourself with any of these proven (over & over & over) health giving practices…..it need not be elaborate but make it personal and beneficial for you. 

🌻  A mindful morning routine ….
🌻 Movement like walking outside, yoga, strength training ….
🌻 Feeding yourself life giving food
🌻 Feeding your mind with positive thoughts, actions, people
🌻 Resting……days off, vacation time, peace & quiet

If you do not or have not done any of that recently, I invite you to pick one thing for 20 minutes and feel the difference it makes….. ❤️

#wellnesswednesday  #restup #energize #health #healthimprovement #wellnessjourney #restore #rejuvenate #womenshealth #exercise #nutrition #mindfulmovement #energyiseverything
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

BE home sweat home...

Call now: 802-345-9644
Website by: Group6 Interactive