Health - Fitness

I hope everyone enjoyed their long weekend! Time to reboost ourselves again. 

Last week during my training session, I learned a lot about new workouts that my trainer taught me. He made sure to swtich my weights. Since this is my second month with him, he challenged me to lift heavier weights. It’s okay if you are not ready to lift heavier weights but it’s good that you test it out first. The last thing you want to do is lift weights that are too heavy and God forbid something goes wrong. This is why it is important that you keep an eye on how you are performing certian workouts with your weights. 

With that being said … this week I learned that it is important that you switch your workouts every week. I know alot of people that go to the gym and do the same thing and they wonder why they are not seeing any results. It’s okay to have a routine but make sure you switch it up.

SIDE NOTE: Most of the workouts that I posted on my previous post are workouts that you can do at home. You do not have to go to the gym to get fit! This was one of my suggestions, so I want to make sure I answer all my supporters' questions.   

TIPS for the week 

• Drink lots of milk if you are trying to gain weight!

• Don’t forget to track your calories 

• Eat nutrient dense food

  
  

How is my journey going? 

In the beginning of my weight gain journey,  it was hard for me to gain weight. I am very picky so it was hard for me to figure out what I was going to eat. (It’s not all about working out! Make sure to eat right) If you are as picky as me it is okay to have the same meals everyday as long as it has enough calories. I’ve been waking up early and eatting breakfast and that has helped me a lot with my journey. I used to miss breakfast and I did not see any progress in the beginning. Now that I’ve been eating breakfast and making sure to have something for dinner others have been seeing a difference. I’m sure that I am not the only one that looks at herself everyday to see the progress. Don’t let this disencourage you! I’ve been saying that I look the same for the past few weeks but in reality I’ve been gaining weight. Ask your friends or family if you are second guessing yourself! If you put in the work you’ll see results.

Health - Fitness

 Hey y’all. I am back! I hope you’re all staying safe during these tough times. 

How was my workout session this week?

Last week I worked out everyday except for Sunday! So it was an intense week for me. I worked a lot on my legs and did a lot of glute workouts. I’m sure most of you know squat workouts are a great way to tone. I recommend doing squats at least five times a week for 15-20 minutes with weights or even without. Not all at once but try your best to include it in the beginning and end of your sessions. My trainer tries to balance all my workouts so I won’t be sore by the end of it. Below I listed a few squat workouts that you can try at home! 

Squat workouts

• Chair squat 

• Basic squat 

• Jump squat

• Basic squat with side leg lift

• Narrow squat with back kick 

Tips of the week: 

• Stretch before and after your workout 

• Make sure you stay hydrated during your sessions 

• Take your vitamins at least twice a day!

On my next blog I will share workouts that I did at home because I am currently stuck here until I get tested for COVID. I will keep you all updated! I will share more content this Friday or Saturday. I’ll also be posting pictures of myself soon so you can all see the progress I’ve made! 

Please reach out to me if you have any questions! Take care.

Health - Fitness (Blog Post 5)

 Blog post 5

Hi all! I hope you are all doing well! I want to thank everyone who continues to read my blog. Please let me know if you have any suggestions or any questions. I am still new to this. 

How was my workout session this week?

This week my trainer and I discussed different ways that I can improve my eating habits. As you all know, I am trying to gain muscle and weight in the right places. It’s not easy to gain weight but it is possible. As I mentioned in one my tips … I am very honest with my trainer. I informed him that I haven’t been reaching my calorie goal but I am close. He said as long as I am close and trying that I should be fine. Who said change is going to be easy ? Change can be hard for a lot of people! So don’t feel bad if you can't do it right the first few weeks. However, that does not mean that you should not give yourself the pep talk when you are meeting your goal. I am sharing these words to hopefully motivate or inspire you in some way. Who would've thought that I can gain three pounds in a matter of 5 weeks ? Yes, some people may think it is easy but it’s easier said than done. Gaining weight has been challenging for me since I was younger so this is a big deal!

Anyways … enough about myself. I also want to sharethat this week my workout sessions have been the same as previous weeks. My trainer makes sure to show me a few new ones every week because he wants to remind me about the ones I do daily.

Workout for this week

• Push ups

• Sit ups

• Pull ups

My favorites 

• Pizza

• Strawberry Banana smoothie 

• Yogurt 

 

Tips of the week 

• Do not weigh yourself everyday! It’ll make you go crazy … 

• Weigh yourself in the morning when you do weigh yourself 

• I do not like peanut butter but if you do it’ll help you with your journey!

• Do not forget to eat snacks in between the day 

• Talk to your doctor and ask him/her to suggest different methods

Progress - Health

Hi everyone, I am back! I hope you are all enjoying your summer. Thanks for those of you who have reached out to me individually. Do not be afraid to share/leave a comment below too. 

I want to start off by saying that I’ve GAINED 3 POUNDS. 

What helped me gain weight?

I am mindful of what I am eating. When I have free time, I make sure to log everything that I am eating and drinking throughout the day. (A lot of times I just calculate it in my head). This will help you improve your eating habits and keep track of how many calories you are consuming. Changing your eating habits will help you with your routine!

SIDE NOTE: There are different apps that you can use to log what you are consuming. I will review a few apps and read the reviews before sharing it. The only app that I know of for now is MyfitnessPal (I use a personalized one). This app allows you to log your calories, view macros, nutrients, and view calories. 

What else has been helping me ? I haven't been drinking a lot of soda! Trust the process .. cutting unhealthy habits will help you. 

How was my workout session last week?

Last week I had a great workout session! My trainer has been challenging me! Every week he tries to challenge me a little more because this is how he determines if I’ve been consistent. The more you workout the stronger you get! I personally have noticed a big change in my strengths. All the sore nights are worth it because it goes away eventually. In the beginning, I never thought it would change but it did. This is all thanks to my consistency and determination. In order to see results you have to put in the work and make sacrifices. When I began changing my schedule around to help me with my journey, I’ve noticed a big difference. Now, I am in a position where I can show others how to do workouts effectively and that excites me!

TIPS

• Remember to record what you eat

• Make sure you eat a good meal before working out

• It’s not about how fast you do the exercise, it’s about doing it correctly!

If you have any questions don’t be afraid to reach out to me! 

Don’t forget you are in control! 

Fitness - Health

 Blog week 3

Hi everyone! Welcome back to my blog. Thanks for tuning in. I hope you are all taking care of yourselves during these crazy times. If you have any quotes or inspirational words please feel free to share in the comments. Most of us need to read encouraging words to uplift ourselves during these crazy times. 

How was my workout session this week?

This week I was only able to see my trainer once for an hour because on my side of town, the weather was crazy. However, I was still able to work out from home that one day. There are several great workouts that you can do in your home. Below I will share a few that you can try during your free time. 

Few exercises to do at home 

• Bicep curl 

• Chest press

• Shoulder press 

• Lateral walk (wrap the band around your thighs) 

(You can do all these home workouts with the exercise rubber band)

Protein shakes

As I promised in my last blog post, today, I wanted to share more info about the effectiveness of protein shakes. It is a great way to gain or lose weight. If you want to gain weight like myself I recommend drinking a protein shake before and after going to the gym. The protein shake that I take is called Pro Performance and I purchased it at GNC. This shake is a high calorie mass gainer and it also supports muscle energy, recovery, and growth. There are times that I do not want to drink it after so I make sure to drink lots of water and eat a snack. However, my trainer did recommend drinking it after all my workouts but it is okay if you miss a day. There is also another drink you can take during your workout. I did not purchase it but I will post it soon as it is in stock again. 

Multi vitamin: I take two multivitamins a day. One in the morning and one in the evening. The brand of this vitamin is HealthdotFIT. I purchased it at the gym too but you can also order it online. It’s originally 30 dollars or more because it brings 60 tablets. 

SIDE NOTE: Make sure to not drink too many protein shakes per day. Your body is only able to take a certain amount of protein. This all depends on your gender and diet. If you have further questions about this please reach out. I can share a few links where I found all my sources. I make sure to do my research on scholarly sites before posting. 

Tips of the week :

• Make sure to ask your doctor what he/she recommends you take. If you have any food allergies make sure you read what’s in the multivitamins.

• Make sure to eat a snack with your protein shake!

Health - Fitness (Week 2)

Week 2 

Hi everyone! I’m back. I hope you all enjoyed reading my last blog. Please comment below if you have any questions for me or have any suggestions! 

How was my first official week like? 

This week my trainer and I reviewed my meal plan. I will use an app to track my progress, and daily workouts. The app is awesome! It’s called doFITprogram and it tracks literally everything. I know it’s going to be challenging to log all my workouts and meals but I am going to try. 

Meal plan 

My meal plan is going to look different because everyone has a different taste. In order for me to gain weight and muscle, I have to make sure to eat a little bit of everything throughout the day (TOTAL: 2000 calories). Below I will post a picture of a few suggestions that my trainer shared with me. Aside from eating proper food, I also need to make sure I take my vitamins and drink my shake before and after my workout. I will share more info on the vitamins and shake on my next blog since I haven’t purchased it.

What did my trainer recommend & How did my week go? 

So, my schedule is crazy. I go to the gym at least 4-5 times a week. I will see my trainer twice a week for one hour and workout on my own the other days. The good thing about having your own day is that you get to choose a class of your choice. Normally when you have a trainer you get to participate in smaller classes. I prefer smaller classes … especially now with COVID-19. This week I attended one class and it’s called Strength. Before I get into that class, I want to share more about my training session. So, my trainer makes sure he sticks to the same workout routine so I can learn how to do it on my own. He has a name for all the workouts that I perform. I think a good trainer should demonstrate the workout and do it with you at times. Thankfully, my trainer models everything effectively and educates me on every workout. If your trainer does not tell you what the workout does for your body make sure to ask (Don’t forget that you are paying for this so take advantage). I think it’s important to know what you are doing and what it's going to do to your body. Everyone is different but I think this is important to know because you get the best out of your session by learning about the different workouts. 

My experience with the Strength class 

The Strength class was intense but it was good. 

Strength is a 60-minute interval-based class. This class is for anyone who wants to tone up and would like to improve their overall strength. The class is led by a certified personal trainer. After my strength class, I made sure to drink my protein shake. I have to drink my protein shake before and after my session. Like I stated previously I will share more info about my protein shake and vitamins on my next post. So stay tuned! 

TIPS of the week 

• Get enough sleep (6-8 hours)

• Make sure to drink your protein shake 30 minutes before and after your workout!

• Log your meals/workouts 

• Add sauces, spices and condiments to your foods to make it easier to eat more.

REMINDER: If you have any questions, feel free to leave them under the comment section of my blog.

Below I listed a few exercises to help you gain weight in a healthy way!

• Butt kicks

• Body weight squat 

• Plan up-down 

• Lunges 

• Overhead press 

  

  
  

My go to this week 

• Nuts: nuts & peanuts 

• Dried fruit: Raisins 

• High-fat dairy: Whole milk,cheese, and yogurt

• Meats: Chicken

• Grains: Brown rice

  
  

Health - Fitness

Began my Journey: 07/24/2020!

Why did I create this blog?

Hi everyone! For those who don’t know me, my name is Nathali. I created this blog because I wanted to share my experience with people who are thinking about getting a personal trainer. It’s my first time having one and I am excited to share my experience with you all. On this blog I will share my workout plans, daily routine, and meal plans. Last but not least, I am creating this blog so I can review it in the future. I think it’ll becool to see how far I’ve come and how muchI’ve learned from this experience. So please take this journey with me! I promise to keep you updated every week. I want people to learn from my mistakes and everything that I will be accomplishing. I know it is hard to gain/lose weight so I hope this blog will motivate you.

So what was my first day like? 

On my first day with my trainer, I weighed myself and did an Inbody test. What is an Inbody test? This assessment breaks down your body composition and tracks your progress to staying fit and healthy. Before doing the Inbody Test, there are a few things that you should know. Below I posted a picture of all the things you should know before taking this test. After my test, my trainer and I discussed what my fitness goals are. Everyone’s goal is going to be different of course! My goal is to gain weight in the right places. I told my trainer that I want to work on my legs and abs. I also shared with him that I want to gain 10 pounds in about 3 months! Let’ssee if I can do it :)

What was my experience like with my trainer?

My trainer made me feel very comfortable. He went easy on me on the first day because I told him that I haven't worked out consistently in a while. I was lucky enough to get a good trainer. He shared a little about himself and he was also straightforward with methroughout my session. I don’t think that I will switch my trainer because we get along but one thing you should know is that you can choose your personal trainer! 

TIPS OF THE WEEK . 

Make sure to ask your trainer about their experience, if they do not share it with you. 

Be honest with your trainer!

Don’t forget your water!