Fitness Blog - Only Results Fitness in Phoenixville and Collegeville

Fitness Blog

IF YOU WEIGH 108 LBS AND 10% BODY FAT, YOU CAN STILL HAVE CELLULITE
If a person is FIT. Doesn't that means, they should “look” the part? If they don't look the part does that[...]
Teaching Me How to Listen!
While contemplating this process of healing and recovery, there is something so amazing and life altering that happens when you[...]
THANK GOD I HAVE A STRONG UPPER BODY
My foot is broken… Yep, the Doc, gave me the choice of continuing to wear the boot or a cast[...]
CAN YOU REALLY CHANGE IN 21 days? IS THAT TRUE?
How long does it really take to create or change for the better? Is it true that you can create[...]
IS IT POSSIBLE TO LIFT A MILLION POUNDS IN A MONTH?
Is there a moment or time in your life when you start to question or ponder what you have believed[...]
Social Media Is Not the Problem
As a woman, person, human in today’s world I have fallen into today’s societal trap! And yes, I have fallen into[...]
The Introverted Fitness Blogger
A few weeks ago in my weekly email, I talked about how we are all a little imperfect. SO I[...]
Got It
I Got it all figured out, the jeans fit, that little black dress is slipping on with ease and the scale says[...]
Recipe: Healthy Shrimp Fried Rice
Here’s a great post-workout meal to up your nutrition that is super easy to make! This balanced meal takes items[...]
HOW THE F CAN I LOOK GOOD NAKED?
How the F am I going to look good naked?  That is what I want to know?  Really that is[...]
ANTI-MEAL PREP MEAL PLAN 1ST DRAFT
Well here is the first draft of my Anti Meal Prep Meal Plan.... Wake up drink 16 oz of water.. [...]
EXERCISE LESS AND GET BETTER PHYSIQUE CHANGES
Have you heard of metabolic training? Did you know that if you are metabolically exercising you can achieve better results[...]
WHEN I STOPPED BEING THE HERO AND THE VICTIM ALL AT THE SAME TIME
"Balancing stress and recovery is critical not just in competitive sports, but also in managing energy in all facets of[...]
GET OUTSIDE THE GYM TO CREATE YOUR FAT LOSS LIFESTYLE
“She thinks you are a stupid sheep that is why she keeps nipping you” was the explanation by Lucy’s Obedience[...]
IT’S THE TRAINERS FAULT THAT I CAN’T STAY ON “PLAN”!
"Finding is reserved for those that search." — Jim Rohn Not too long ago, I had a prospective client tell[...]
HITTING A GATE GOT ME TO LOOK AHEAD
I hit a gate and it was the best thing that happened to me! Sound crazy?  Not to me… That[...]
PUNISHING MYSELF WITH DIET AND EXERCISE DIDN’T CREATE MY AWESOME ARMS!
“You have awesome arms; I wish I had your arms”; “I want arms just like yours, can you help me?” “If[...]
GYMS DON’T NEED MIRRORS THEY NEED GOOD COACHES!
Not that many years ago I remember walking into a gym scared me to death. I knew everyone was looking[...]
IF I WORKOUT 5 DAYS A WEEK AND EAT BROCCOLI WILL I FIT INTO MY SKINNY JEANS?
“...when you focus only on what your work offers you, it makes you hyperaware of what you don’t like about[...]
Yes YOU CAN Go on vacation without having a “Meal Plan” Panic Attack
Does a vacation or a trip have to side line you?  It has been 6, 8, 12 weeks, even 6[...]
One size does not fit all, Especially when it comes to our hormones
“Just Exercise!” Sounds great right?  But what if you just can’t, you shut down, mentally, emotionally etc. It is so[...]
WHY DIETS PISS ME OFF!
Here is the thing, I HATE Diets and I will never advocate anyone go on a diet! Want to know[...]
OH CRAP, I FORGOT MY FITBIT….
“I trust everyone. I trust them to do what they do, and I am never disappointed. And since I trust[...]
Eggs aren’t the bad guys anymore.
Spring has sprung and chocolate Easter bunnies, marshmallow peeps, jelly beans and hard boiled colored eggs; have resurfaced. I can[...]
How My Dogs Taught Me About My Eating
Have you ever watched a dog eat?  When you put the food down does your dog just self-regulate and graze[...]
MY DEMONS CAN’T GET ME
Well I looked my demons in the eyes, laid bare my chest, said ‘Do your best, destroy me. You see,[...]
Actions speak louder than REALITY TV
“Do my actions reflect the quality of person I want to be, or can be?” Brendan Burchard Ok so I[...]
MYTH It takes 21 days to Change
How long does it really take to create or change a habit? Is it true that you can create a[...]
WHY SHOULD I WORKOUT IF IT DOESN’T COME EASY?
Why torture yourself doing something that doesn’t come naturally? What is the real motivation to keep doing something when it[...]
ARE YOU JUST “FINE”?
“In order to seek values, man must consider himself worthy of enjoying them.  In order to fight for happiness, he[...]
HIDING IN THE GROCERY STORE AISLES
Has there ever been a time when you have felt like you need to justify your actions to someone? Either[...]
I DO WORKOUT SO I CAN EAT WHAT I WANT
“If I don’t get in my work out today I am going to lose it!” “What do you mean, what[...]
I LOVE WATCHING T.V.
What is it about watching T.V. that is so bad, really? Yeah what is so bad? It is a great[...]
The Day I GOT B$TCH SLAPPED
Just over 20 years ago, I discovered that just “getting by” or just “making it through the day” was not[...]
Yes, The Next Weight Loss Challenge is the Only Way to Stay on “Track”
 Challenges, contests, Biggest Loser, 30 days, 6 weeks, 6 months, Bodybuilding/Physique competition Laser focus on the "results" head down and[...]
WHY NOT?
"Epiphanies come as you move toward something that matters." Brendan Burchard My very first bodybuilding competition, I was scared, excited[...]
Fat Loss, Weight loss what is the difference?
When I was in college I have to admit I believed in "dieting" and doing lots of cardio in order[...]
Free Kettlebell Workout
Here is a little kettle bell workout I put together you can do at home or at a gym, just[...]
Everyone is doing it, why don’t you run?
“Will we choose other people’s opinions, preferences, and approval over our true heart’s desires and growth? ‘Perhaps it is time[...]
DO YOU EAT CLEAN ALL WEEK AND “CHEAT” ON THE WEEKENDS?
Have you ever tried eating "clean"?  Do we even know what eating "clean" is? Is it all about eliminating full[...]
Free Metabolic Workout
Smart exercise means doing the minimum amount required to get the results you seek. Like food, exercise can either aid[...]
Metabolic HIIT A
Here is a quick 20 minute metabolic workout you can do at home or in a gym with one set[...]
NOPE, No way I am not doing that….
“Solving a problem is hard enough; it gets that much harder if you’ve decided beforehand it can’t be done.” Steven[...]
LOOK AT ME!!
Okay, so this summer I posted some really obnoxious fit pictures of myself. They really weren't meant to be in[...]
Romance Novels, Marriage and Healthy Fat Loss Living
“You are not here to make me happy!” I yelled at Mike several years ago. This came after he said[...]
Thanksgiving Workout
If you didn't already know, Mike (my hubby) and I own a gym in Phoenixville, PA.  What you may not[...]
Toilet paper must hang over, not under!
A couple of weeks ago I posted a survey about toilet paper on my personal Facebook page, over or under,[...]
Why I don’t Ignore My Sleepless Nights
There is something to be said about a decent night of restful sleep.  As I learned from my own experience,[...]
Of course there is crying in weight lifting!
“If you aren’t crying during at least one of your weight training sessions then you are not working hard enough!!”[...]
I quit, A LOT!
“Nothing worth having was ever achieved without the effort.” Theodore Roosevelt. When should you quit and when are you just[...]
I failed the pull up on the Presidential testing..
This week we had chin ups on our workouts, and we have a large majority of women in our gym.[...]
Can’t stand up because my knees are shaking so bad!
With Halloween on the horizon as the scariest holiday of the year, I thought it appropriate to share a scary[...]
Looking for an awesome workout
We all need a coach, even coaches need a coach in order to be better and always keep it fresh. [...]
Quick Balsamic Chicken Marinade Total Time Saver
So here is a quick recipe for a Balsamic Chicken marinade I use most weeks. It works really well to[...]
DO YOU REALLY NEED TO EAT BREAKFAST?
Eating within 15 min of waking Don't eat before working out Fast for 12-16 hours for great fat loss results[...]
“We as humans are scared, ignorant and lazy”
Have you ever been in a room full of people and know you probably are the most unremarkable out of[...]
“What’s a burpee”
Experiencing aches and pains on a regular basis when you are in the fitness industry is normal and I am[...]
Phoenixville Weight Loss Coach