Fitness

Four Ways to Stay Motivated and Hold Yourself Accountable

“BUT HOW DO I STAY MOTIVATED?”

You don’t.

Sometimes you’ll be motivated, and sometimes you won’t. That’s the reality of motivation, it sporadically shows up and vanishes within a second.

I know you’re familiar with this inevitable truth, because you’ve perpetually found yourself saying, “Ehh. I don’t feel like it today.” only a couple days after saying, “I’m so motivated to crush this!”

Motivation is without a doubt the most unreliable source to depend on; it’s capricious by nature and the lifespan is quite unpredictable and usually ephemeral.

This, my darling, this is why you need more than than just your aspiration to succeed—you need accountability. Something or someone to hold you responsible—especially on the days you don’t feel like it.

Because, lets face the obvious, it doesn’t matter how much you want something, there will be days—even weeks—when you don’t want to put in the work to get that something.

So, yeah, accountability.

Here’s how you can create it:

ACCOUNTABILITY PARTNER:

There’s something powerful about having someone in your corner, giving you that little nudge to take action. To put in the work. To do the damn thing.

Rather that someone is just sending you a daily text or actually doing the work with you—it becomes seemingly easier to do it with someone by your side.

I know for me, working out with someone, as opposed to doing the whole solo thing is far more easier and enjoyable.

Two is better than one.

HIRE A COACH:

Hiring a coach is one of the best investments you can make for innumerable reasons. The investment itself holds you accountable, because if you’re like the majority, you don’t want your money to go to waste. And in addition to that, you’re coach is checking in with you and helping you create a plan of execution when you’re in the midst of turbulence.

All and all, they keep you on track and help you proceed with purpose.

ANNOUNCE IT TO THE PUBLIC

You’re more likely to follow through when you tell various people what you’re working toward. It’s called the power of social expectations.

This is why starting a fitness IG account or simply proclaiming your goals on social media is such an impactful weapon.

You see, it isn’t that you’re saying your goal—it’s that you’ve declared it to the public and now you have people watching you—people who aren’t you and that’s important.

You’re drive is automatically heightened when other people are involved. You don’t want to let them down and you certainly don’t want to look like a failure.

CREATE AN INCENTIVE

Rewards make you work harder to get what you want. And sure, while the end goal is, in a way, the reward—having little incentives along the way to complete those mundane tasks is certainly persuasive.

This could be daily, weekly, or even monthly rewards. They can be both small or big.

Lulu Lemon leggings always convince me. It’s my own form of manipulation to get anything done.

There you have it. Four effective ways to help you get shit done when you don’t feel like it.

xx

Devi

The Best Thing to Do When You're on Your Period.

You are bloated, uncomfortable and emotional. Your are more prone to feeling sensitive and vulnerable. Your productivity is shot to shit, and the only thing you can fathom doing is laying in bed, eating copious amounts of food—preferably coated in chocolate. All while simultaneously having blood flow out of your body.

This happens every month.

Rather than demanding yourself to push through it, to sack up—slow down and actually listen. Let your body rest, let her bleed, give her love. Give yourself permission to do the thing that is going to make you feel better.

You're probably feeling one or all of these things below, and this is how I want you to handle it:


“I feel disgusting”

You’re experiencing discomfort throughout your body. You feel heavy, bloated, boggled down with cramps, and suddenly you catch yourself looking in the mirror in utter disgust.

You are faced with body image issues, perhaps more than you’re used to.

Remind yourself that this is part of menstruation—this is how your body reacts. Don’t let something natural be accompanied with shame, embarrassment and self sabotage. Instead, proceed with consideration and compassion.

You can bring awareness to the change, without attaching it to a meaning. Instead of saying, “Ew. Gross. I am so bloated.” You can objectify it and say, “I am bloated because of my period. This is normal.”

Detach from the notion that implies your body’s biology is disgusting. You’re body is beautiful and so is the nature of it’s inner workings.

“I don’t want to move.”

Working out is beneficial, but it can also feel unbearable—especially when the flow is heavy. Rather than forcing yourself to exercise intensely, exercise intuitively.

The first couple of days might call for doing something easygoing. You’re body could be asking, “Hey, you. Can we do something laid-back today?”

Listening to your body’s intuition—she is communicating with you and it’s your job to honor her needs.

If she is asking you to slow down, you need to do exactly that. Self care isn’t always about vigorous exercise, sometimes it’s the exact opposite. Try going for a walk in mother nature or flowing through a vinyasa — move your body in a way that feels right. It could be something intense, but it could be something light. Let go of the narrative that’s telling you what you’re doing isn’t enough, because adhering to your body’s needs is more than enough.

“I want to eat everything!”

You’re hungrier and have more cravings than usual. While gluttony isn’t the answer, eating slightly a bit more could be. If you feel like consuming more food or need to have chocolate single night, do it—just don’t over do it.

Everything in moderation is fine. Restriction never works, especially on your period.

“Why am I crying?”

You don’t need to hide your emotions under a mask or have a justifiable reason as to why you feel the way you do. Cry for absolutely no reason, shred to tears, pour it all out.

It’s okay, you’re allowed.

 

All and all, you’re probably going to be moving less, eating more, feeling emotional AF. But, be kind to yourself, baby girl, because all of that is perfectly okay.


Want to learn how to feel confident in your body, just as it is? Join my 5 day FREE body confidence course by clicking here.

How I Overcome an Eating Disorder & Body Dysmorphia - Podcast With Fitfluential

In this interview with FitFluential, I discussed how I overcame an eating disorder and body dysmorphia. Tune in to hear my story and the tools I used to work through it by listening to the link below.

In this episode, you’ll learn:

  • How my parents raised me and how I got into fitness.
  • The moment that made me realize I needed to change.
  • How I felt every day when I still had an eating disorder.
  • Why being too strict about your fitness is mentally damaging.
  • My binge-triggers and how I recovered from it.
  • Why I stopped doing cardio.
  • My thoughts on body type trends and acceptance.

Key Takeaways:

  • When you find what makes you happy, it’s a million times easier to stick to it.
  • Stressing over your health and fitness is still stress.
  • We’re relying too much on other people’s external validations.

How to Stay on Track on Vacation (While Enjoying Yourself, too!)

Ya know how vacation is about sitting back and fully taking advantage of the fact that you have absolutely nothing to worry about?

Well, back in my dieting days, it used to be the complete opposite. Vacation stressed me out—it was more anxiety ridden than anything and that’s just not how vacation should be spent.

I hate admitting it, but I actually turned down a few trips because I was too concerned and hung up on reaching my goals. I was obsessed—fitness overpowered my life. And the very few trips that I did go on during that phase in my life, my thoughts were consumed with what I was eating or how I would fit in a workout. I would spend time before trips planning where I could eat and locating the closest gyms near the hotel. I’d pack meals for the plane and immediately grocery shop when I arrived…THE FUCK??

This is not how vacation should be. Learn from my mistakes and let vacation be vacation.

If I could go back, I’d whisper in my ear and say, “Weight loss is not that serious, Devi. Cherish these moments and make memories because it is far more important than weighing five pounds less or reaching your goal a week faster.”

I mean, if you think about it and put things into perspective, does one week of being perfect with your routine completely change your body?

No. It doesn’t.

That same concept applies when you reverse it. One week off will not destroy all the habits you’ve built and progress you’ve made. In fact, I think taking a week off from dieting can be extremely beneficial for sanity and refueling that motivation. A week of indulgences often leaves you craving for movement and nourishing foods, which in turn makes it easier for you to want to get back into your routine.

To that, I will say I don’t think vacation means you throw everything out of the window, it’s just giving yourself permission to let loose. Taking care of your body is important—you just don’t have to be obsessive about it, especially on vacation.

With that said, here are some non-obsessive guidelines you can follow when traveling. These guidelines will prevent you from having to re-overcome inertia while allowing you to thoroughly enjoy yourself—that’s what I call a win, win.

SCHEDULE IN MOVEMENT.

Make a commitment to schedule in daily movement, even if that means a shorter workout, just do something. The concern isn’t to set expectations to make strength improvements or aesthetic changes, but rather to stay consistent to keep momentum.

So, set a timer for 10-15 minutes and complete a circuit of exercises. Lucky enough for you, I created a free guide with six quickie workouts that are perfect for traveling. You can download that HERE.

OR

The cool thing about vacation is that it offers new opportunities to move your body in ways that aren’t available to you at home, like: rock climbing, hiking, swimming, surfing, paddle boarding. Take advantage of the myriad of ways you can move and have fun with it.

HYDRATE, MOTHA FUCKA.

Drink plenty of water…and wine, but mostly water. When you’re traveling you are more susceptible to dehydration and a weakened immune system; water will help prevent dehydration from happening and flush out toxins—drink up.

An easy way to ensure you’re staying hydrated is to carry a water bottle with you at all times. I bring mine everywhere I go.

Oh…and since I brought wine into the equation. I wrote an entire article on how to drink alcohol without comprising your goals which you can read HERE. Basically to sum it up, enjoy a one or two of your favorite cocktails and then stick to lower calorie beverages the rest of the evening to avoid overloading on sugar (and horrible hangovers).

BUT WHAT DO I EAT?

Ignore all that nonsense that tells you to pack your food and to avoid this and to avoid that—that’s completely asinine. It’s vacation for fuck sake.

Experience the culture and get a taste of everything it has to offer you, literally and figuratively. If you go to New York, eat the pizza (don’t forget to fold it). If you go to Italy, eat the pasta. If you go to Nashville, eat the bbq. Eat it—without guilt or shame attached to it.

Just don’t over do it.

You know that really uncomfortable feeling you get from eating too much? Yeah, lets avoid that. It makes you feel lethargic, tired, bloated and miserable.

Eating a slice of pizza on the streets of New York City will enhance your experience, but letting that spiral into binge does not. That often steals away your experience because you feel too gross and too exhausted to do anything more.

Vacation is the time to let loose and enjoy yourself, but it isn’t a permission slip to go balls to the wall. Stop when you’re satisfied, not stuffed. Avoid the discomfort. No one wants to feel like crap on vacation.

Here is a helpful tip: instead of mindlessly grazing throughout the day, eat fewer meals (like two or three). By doing so it decreases the chances of over eating and over consuming too many calories. It’s also helpful to prioritize protein and veggies because it keeps you more satisfied than a meal that is primarily made up of carbs.

SUPPLEMENT.

Let’s be honest, your nutrition is completely thrown off and eating a vegetable is sometimes nearly impossible, that’s where supplements come in handy.

I don’t take anything crazy, other than my regular supplements and a few additional ones like a greens powder and one for my gut health.

Check out the greens powder HERE.

Check out total gut health HERE.

TAKE A CHILL PILL.

Most importantly, relax, unwind, have fun, and make memories.


Happy Travels,
Devi

How To Drink Alcohol Without Ruining Your Progress

You’ve heard it over and over again…

“If you want to lose body fat, you need to eliminate alcohol from your diet.”

You are constantly given this asinine advice… But is it actually true?

Contrary to popular belief, it’s not true. While alcohol serves no benefit when it comes to dropping body fat, it doesn’t necessarily undermine your ability to lose body fat either.

Typically speaking, people gain fat from lack of moderation and self control. The consumption of multiple heavy alcoholic beverages followed by poor dietary choices is the cause for the fat gain—but not the alcohol itself.

If you want to lose body fat, you need to be in a calorie deficit and this same principle applies when you incorporate alcohol into the equation. Alcohol is nothing more than extra calories (btw we are talking fat loss here, not optimal health). Therefor, as long as you stay within your calorie range, you can still lose body fat while simultaneously drinking alcohol.

This brings me another important point: Moderation is the secret sauce here (and always). You want 80% of your calories to come from nutrient dense sources—alcohol does not fall under that category. We all know that drinking too much alcohol can impair your ability to function and a host of other undesirable effects.

All is to say, losing body fat doesn’t have to require extremes (besides, extremes aren’t sustainable) and it sure as hell doesn’t have to take you away from your fun. If that was the case, I wouldn’t want to do this fitness thing either—trust me.

To that, here are five actionable ways you can include alcohol into your lifestyle without compromising your fitness goals:

CHOOSE LIGHTER CALORIE BEVERAGES

If you’re in a calorie deficit, chances are you don’t have that many calories to work with; the best option for you is to choose lighter calorie beverages. Things like:

-liquor
-vodka water with extra lime
-add mio drops (I credit this to my girl, Sam, she carries mio drops in her purse, orders vodka water and then adds the drops—it actually tastes great).
-straight up shots of plain liquor
-club soda

You want to limit or avoid: beer, cocktails, mixed drinks, sugary beverages.

You might have noticed that I didn’t add wine to either category—partly because I refuse to talk about wine negatively and also because it just varies on the type of wine.
Another thing I want to add is, if you love something that’s higher in calorie, just have one drink and then stick to lighter calorie beverages the rest of the night.

DRINK AGUA

Party smart, my friend.

Drink some water between your drinks, but not too much because it will counteract your buzz.
And then when you’re finished drinking for the day, chug that water like a mother fucker—this will help prevent a hangover.

SAVE ROOM FOR CALORIES

There are four macro-nutrients: fat, carbohydrates, protein and alcohol. All of these macros are required for optimal health, except alcohol. Since alcohol is not required, you can count it into your calories as a fat or carb or a combination of both.

Generally speaking, if you’re going to partake in a night full of debauchery (aka more than 3 drinks), just focus on eating lighter throughout the day. The goal is to make sure you stay within your calorie range and reach your protein intake.

So, eat your meals that consist of protein and lots of veggies (things like: veggie omelets, big ass salads, steak and veggies). Not only will the protein and veggies help prevent less drunk eating, but you will also get micro-nutrients in (because, like, health).

Now, if you just want to have a glass of wine with your dinner, skip out on 1-2 servings of carbs throughout the day to save calories for the wine.

Don’t make it complicated or overthink it. Stress doesn’t need to be added to the equation.

PACE YOURSELF

Last but not least, pace yourself. Don’t be me when I was 21 years old, taking shot after shot, only to wind up an hour later being too drunk to function. Drink slow and spread your drinks out as much as possible. This helps control the amount of alcohol your drinking and keeps you from getting shit faced.


CONCLUSION: Moderation is the magical potion that grants you both health and happiness.

Cheers to experiences and making memories!


Devi  

 

Should You Work With A Personal Trainer?

A question that pops up often is: Should I work with a personal trainer?

Let me help bring some clarity to the question - if you do one (or more) of the following, seeking help would most definitely benefit you:

  • You run to the cardio machines because lifting weights is intimidating AF.
  • You think you should focus on cardio before you start lifting weights because you want to lose body fat.
  • You are lifting, but your routine consists primarily of isolation movements and using the machines.
  • You think eating healthy means only eating salads, chicken, broccoli and sweet potatoes.
  • You are being consistent, but the results aren’t following or you hit a plateau.
  • You struggle to hold yourself accountable.

Doing things on your own often leads to confusion, frustration, and giving up and I don’t want this for you.

You don’t have to figure it out on your own.

The fastest way to reach your goal is to hire a mentor who already knows how to get you there. If someone already figured it out and has the proven strategy you need to make a break through, why wouldn’t you ask them for help? It’d be kinda silly not to.

One of the best things I did to become a better trainer, and accelerate my business was shadowing, hiring and taking advice from the best of the best.

It kept me from experiencing all the grief and confusion I often went through when I was trying to do it on my own.

It gave me the clarity and the direction that I desperately needed.

It provided me with accountability. It’s nice to have someone there to give you a little nudge and remind you to take action.

And last but not least, it saved me a lot of fucking time. I achieved my goals way faster than I would have if I did it on my own.

Ask for help and invest in yourself. It’s probably one of the smartest things you’ll do.

Save yourself the time and energy. Someone already has the step by step formula for you. Invest in yourself, baby. You’re worth it.

With all that said, if you want to save yourself the time, grief, and frustration and you're ready to take action... I want to invite you to join EmpowerHer Coaching

Click here to learn more.

How Hailey Lost Over 100lbs & Kept It Off

I am honored to have such an inspiring individual, Hailey Hechtman, as a guest on the blog. Hailey originally reached out to me sharing her fat loss story, and I decided that I wanted to put the spotlight on her because I know she can be an impact to others.

Hailey is a wellness enthusiast who is passionate about sharing her personal journey with others who are looking for ways to find a sustainable, long-term and strength-based approach to their health. Hailey has lost over 100 pounds and kept it off for over 6 years by finding aspects of nutrition and fitness that she loves and gets excited about.

IMG_5744.JPG

What made you decide to want to start your weight loss journey?

My weight-loss journey really began with a look in both the literal and the figurative mirror. Throughout my teens I had always been overweight, however it wasn’t until I was 20, just out of a long-distance relationship, confronted by the important question “what do I want?” that I really became fully aware of how I looked and felt.

-1.jpeg

For a long time, I had focused all of my attention outward, on friends, family members, on the people that I supported through volunteering, rather than on myself. This felt good because it gave me a sense of accomplishment to help others and to be seen as a caring support system to so many. This role as a helper, as someone that gives of herself and doesn’t expect much reciprocity, clouded my vision of who I had become, or better yet, the person that I wasn’t living up to.

At 20 years old, I started to shift this perspective, when I looked at a picture of myself attending my cousin’s wedding. It wasn’t just my size and the redness of my face that took me off guard, but the fact that I had gotten to be that unhealthy without even thinking about it. It was my lack of self-assessment that really shook me as I thought about all the food that I had eaten mindlessly, all of the times that I had sit on the couch motionless for hours and never considered the value of getting up and going for a walk.

When I stepped on the scale that day for the first time in as long as I can remember, the number jumped at me…. 287. This number represented not only a lack of self-control, but someone who had spent the majority of her existence carefully considering the needs and feelings of others and never had thought to do the same for herself.

Now, this entire fulsome self-care revelation did not just happen overnight, I continue to look back regularly and have worked to identify where my insecurities still hide even to this day. That being said, that day at the heaviest weight was the beginning of that deeper internal conversation and what motivated me to start looking at what I was eating, and take steps towards changing my life as I knew it.

What was the biggest obstacle that you faced on your journey and how did you overcome it?

My wellness journey in many ways was an entire obstacle course. When I started out, not only did I know nothing about nutrition or exercise but I had very little sense of who I was. The food and the workouts were definitely a practical barrier to success at the onset, but they came in time with research, planning and dedication.

-3.jpeg

For me the struggle in getting to know myself was the more challenging area of growth as it required a significant mental push forward beyond my comfort zone. I had to ask questions that I had never been confident or aware enough to ask like “what had caused me to become so unhealthy?” “why did I use food to cope with emotions?” ”where were these emotions coming from?” “can I really say no to helping out a friend and instead focus on what I need?” These internal confrontations were hard to have, and sometimes I wasn’t even completely honest with myself because that was scary and vulnerable even when I was the only one to know.

Doing this however, was the key to all of the other stuff. If I could understand what caused me to eat to that extent, then I could also identify new strategies to deal with it. If I could pinpoint how food made me feel calm or soothed, then maybe I too could find other ways of getting that sense of relief. Without taking the time to interview the person that I was, it would have been impossible to become the one I am now.

How did you keep yourself motivated?

Motivation is a drive that no one feels 100% of the time. When I was starting out with my wellness journey, I was motivated by losing weight so that I could look better and feel more energetic and capable. As I began to lose weight, I was motivated by a drive to become a better version of myself, to feel strong, to be confident and to let myself catch up to the potential that I had been missing out on for so long.

-2.jpeg

Let me tell you, some days no motivation was there when I was tired or aching or felt sad but what propelled me ahead was my dedication and commitment to that woman waiting on the other side.

I think for anyone to keep motivated you need to remember what you are working towards and have it be something more meaningful, more life-validating then a specific number on the scale or on your shirt tag. Setting goals that inspires you, like becoming a stronger person, gaining personal insights, enjoying healthy food or having exercise help you to cope is so much more powerful.

Today, what keeps me motivated is the fact that it doesn’t feel like work the way that it used. I now have found nutritious foods that I love to eat and make me feel good. I have found workouts that I enjoy doing, that challenge me to get better, that fill me with excitement and that help me to relax when I am anxious or stressed. This took time, practice, switching things up but eventually the food and the fitness that I was doing, matched the lifestyle that I wanted to sustain.

What is something that you do daily for self-care?

I am a huge advocate for self-care and have found many ways of incorporating little practices into my days as a way of checking in with myself. I have been keeping a gratitude journal for over a year now, where I write down what leaves me feeling happy and thankful at the end of each day. I start off all of my workouts with a fun form of cardio and a catchy beat that always gets me energized and smiling. Most of all, I try to laugh with my husband, connect with friends and family and treat myself when I need a little pick me up.

Did you ever struggle with body image? What is one thing that helped you work through it?

I have struggled with body image at many points pre and post wellness journey.

When I was overweight, I constantly tried to hide my lack of self-esteem by not wanting to be the center of attention. I desperately wanted to feel attractive however I just didn’t and compensated by taking the light off of myself and putting anywhere else I could.  I often looked at other women with fascination to how their clothing fit or what options they had when they went to a store and felt isolated.

When I lost weight, I felt a new type of self-consciousness. It was a mix of getting to know a new body, having lots of comments and compliments that felt uncomfortable and facing the fact that my body wasn’t going to be perfect. After losing over 100 pounds, I had loose skin, I had stretch marks, all of which made me feel like I would never truly see the success that I had accomplished because it was still hiding below layers of the past.

I still feel this way on occasion, but one thing that has helped me work through the body image issues I felt was remembering how far I had come, that my body was a shining example of effort, commitment and changes that I had made for a better life. That I was able to wear things I never would have, and was stronger, more agile and knowledgeable then I have ever been in this skin.

What Does Body Positivity Mean to you?

Body positivity means embracing not only what you look like but all of the elements that make you who you are. It is about focusing on your strengths, your abilities, your talents, your beauty and being accepting of all the combining factors that are involved in the person that you have turned out to be.

Body positivity means empowering other people to see beauty, power and achievement in who they are and encouraging each other to be supportive rather than dismissive. It is about sharing experiences of success and failure because we are all going to have both throughout our lives. Body positivity is showcasing the value of diversity among people because if we were all the same the world would be a pretty boring place.
 

What are you most proud of yourself for today?

I am most proud that I took the time to get to know myself on a deeper level. That I didn’t just make this wellness journey about weight loss or a goal size or fitness landmark, I truly made it about exploring the various facets of who I was, who I was becoming and who I will continue to strive towards each day. I am proud that I see myself as an evolution that I didn’t get to a certain dress size and then say that was it. I instead committed to being healthy, happy, to growing and learning on a daily basis which all have lead me to create a lifestyle that is enjoyable and sustainable.

What advice would you give someone who is starting a weight loss journey?

The best advice that I would want to give someone who is starting a weight loss journey is that there is no one size fits all answer. We are all motivated by different things, have diverse preferences and abilities and that you should consider yours in order to work towards your goals.

Find the strengths that you are proud of and use those to get you going. Really good at drinking water? Then make a water intake goal that you can work towards and get a sense of accomplishment from, then move on to the next one. It is helpful to set small goals at the onset so that you can have milestones that excite you rather than beginning by wanting to lose 100 pounds. Congratulate yourself when you get there and don’t discourage yourself when mistakes happen or when you don’t quite hit the mark.

The journey is not linear. It is going to have giant peaks of motivation, plateaus of no progress and dips of temptation and that is okay. Just remember what got you started in the first place and keep going towards that.


-1.jpeg

On a professional front, Hailey has dedicated herself to a career focused on promoting self-care and mental wellness through her work in distress lines, youth workshops and now as the Executive Director for a non-profit supporting adults with developmental disabilities.

She feels that in life and in work, people are at their best to give to others when they are feeling full, happy and empowered from within.

To reach out to Hailey you can contact her by email at hh.healthyliving@gmail.com

Podcast Interview: Creating A Healthy Lifestyle + Healing Body Image

In this podcast interview with Amir Lamdan, I discuss the tools I've implemented into my life that helped me establish a healthy lifestyle and relationship with my body.

Topics Discussed In This Episode:

1:28 - What advice would you give someone who is just starting their journey?

3:30 - How did you create this mindset shift with fitness and your body?

6:50 - Finding YOUR happy (being lean does not equate to happiness)

8:46 - Self love and self acceptance does not mean you can't change your body

11:05 - Being independent of external validation

13:05 - Dealing with insecurities

15:40 - Stepping away from numbers and the scale

17:00 - Changing the way you speak to yourself and your body

18:37 - Who helped to inspire me to get to where I am today

21:55 - What my coaching program is about

Don't have time to workout? Try this!

Time is one of the most given reasons people don’t workout. And while I wholeheartedly believe that you prioritize what's important to you, it’s impossible to overlook other important obligations that need fulfilled as well. Between working long hours, running errands, going to school, and still making time for your loved ones—it can take up your entire day and make working out seem nearly impossible.

This is usually why fitness ends up taking the back burner and I totally get it. Even I have those weeks from time to time where I think to myself: How the fuck am I supposed to workout today?

This is why I am huge advocate for making fitness work for YOU. Because the truth is, not everyone can dedicate 5-6 days a week in the gym for hours at a time (not even I can). It comes down to finding something that you can stick to consistently and makes the most sense for your schedule. Fitness shouldn't be an added stressor to your life—it should be the opposite. 

The solution for most people is to make fitness quick...and by that I mean, like real quick. This doesn't mean it's going to be ineffective, either. If programmed correctly, it can be even more effective than a longer workout. 

….After all, something is better than nothing, right?

This is where circuit style training comes in. In this case, you’ll get lifting and cardio done all in one session. Talk about efficiency.

It can look something like this: 

  • 10 (R/L) rengade rows 
  • 10 (R/L) dumbbell alternating reverse lunges
  • 10 overhead press
  • 10 romanian deadlifts

Complete as many rounds as possible within 15 minutes.

This type of training not only saves time, but promotes fat loss for longer periods of time, can lead to a healthy heart, improves strength, and preserves muscle (and can potentially build new muscle!!). 

If you’re all about this approach, I have good news: I created a workout program for you with workouts similar to the one above. 

Fitness At Home is designed so you can get shit done quickly and more efficiently. The workouts take less than 20 minutes and you don’t even have to deal with the hassle of going to the gym—you can do them in your own home. The program is four weeks long, with three new workouts every single week and all you need is a set of dumbbells.

>>> GET FIT FAST AT HOME <<<


Elizabeth's Transformation

Elizabeth O'Hare's transformation after going through EmpowerHer coaching.


IMG_2526.JPG
IMG_2527.JPG

What was your biggest concern before you began working with Devon?

One of my biggest concerns before starting my journey with Devon was, “am I going to fail?” After trying diet after diet, and never following through or seeing change I would automatically give up. So one of my biggest concerns was “am I going to fail, be a quitter or let her down.” 

What did you struggle with the most before this program and how did you overcome it?

I struggled with self-confidence not just before this program, but it has been a struggle of mine, my whole life. In years past, my self-confidence and self-esteem were always so low, it was even noticeable to people around me. Devon has helped me SO MUCH! If you were to know me then and talk to me now, you would think I’m a whole new person! I walk into a gym with all the confidence in the world now! I’ve learned to love myself in a bathing suit, to set reasonable goals, and I’ve learned not only to have self- confidence but self-love, because I’m an amazing person and Devon has helped me to see that!

What was your favorite part about working with Devon?

One of my favorite parts about working with Devon is her availability! Whenever I needed her, whether it was a nutrition question, exercise question, or just needing to talk and vent she is there for me. I love the weekly check ins, because it holds me accountable but I don’t feel forgotten either. Whether it’s email, text, or phone call she has been such a great coach and mentor, but most of all I’ve gained one kickass friend! ☺ 

What is one life changing thing you learned through this program?

NO ONE IS PERFECT! Devon is an amazing coach. She makes me take responsibility if I start to get off track, but she also reassures me that “ no one is perfect...” we are all going to eat that piece of cake, or drink that glass or two of wine with friends and that is okay, because that’s fucking life. You have to enjoy life, just because you are making a life style change, doesn’t mean you have to give everything up. She has helped me understand that! She has helped me with so much, through the holidays, through funerals, through summertime, etc. Many of these events I felt like I fell off the band wagon, but she never gave up on me. Always there to help me, and remind me “no one is perfect, its life and we all go through it.” <3



Are you ready to create your own transformation? Apply HERE to be apart of EmpowerHer Coaching.