Saying good bye at BLR leads to fresh starts and NEW hello's!

Guest's that come to BLR typically say that the week is going to be so difficult and that they are scared, nervous and are ready to go home on day 1.  Well, p.s. weeks later guests have done fitness things that they never thought possible (yesterday I had a guest RUNNING who has never really ran before and now they were running the loop around the property which includes a very steep hill) and then when it's time to say goodbye guests are more or less crying that they do NOT want to go home!  Funny how things work.

But reality does set in and guests have to go home.  However, guests are going home a new person- stronger in many ways- faster- confident- lighter and with clothes falling off!  So this is where the new hello's begin.  One says hello to someone that they have known for awhile and that person doesn't even know who is saying hello to them.  Reason being because now YOU are projecting so much AWESOME SHIT!!!  Use this, go with it and do things at home that you've always wanted to do but were to afraid to do and make changes- changes that put YOU in control.  You know what to do- you have proved that you can do it- so now do it.

Love,

your trainer Tonia

xo

Cant think of a title

So I was thinking of what to write for this post... And I'm not quite sure what to write.  This is a blog for people that are making changes in their lives and to hopefully maintain a new and healthy lifestyle.  If that's the case- than get off of the computer or however you are viewing this and go 
BUST A LUNG!!!


Love, 
your trainer, Tonia

Calories

One learns so much when they are at BLR and sometimes when you get home it's like shell shock.  What do I eat?  What should I not eat?  When do I exercise?  How do I exercise?  OY- I just got tired typing all of that!!!


Sometimes the simplest things can be the most challenging things.  But let's try to break it down so perhaps we can check in and maybe make that thing a manageable thing.


Calories:
weight loss more or less works like this- calories in vs. calories out (factor in your RMR- resting metabolic rate- for calories out).  If you are eating 2,000 calories a day and burning 300 calories in a work out and your RMR is 1,500 - guess what!?  You are NOT going to lose weight :(   BUT if your knock the shit out it during your workout and stay off of your phone and burn 500ish calories and eat roughly 1,600 calories- guess what- You ARE going to lose weight :) YIPPPEEEEEEE!!!


SOOOOO- What should 'I' do for a workout???  Here is something to play with:


5min max speed on cardio machine
5min max incline on cardio machine


12 reps of weights - during the 'rest' time go for 25 crunches
REPEAT THE ABOVE 4 TIMES- AND GUESS WHAT- YOU'VE JUST DONE 100 CRUNCHES!!!


You can do all of the above in just about 20min.  How do I know? Because I proved it yesterday during morning gym with guests that didn't hike and we NAILED IT!!!


GO GET 'EM AND KNOCK THE BLANKETY BLANK BLANK OUT OF IT!!!


LOVE,
your trainer Tonia

NEW WEEK...

IT'S MONDAY- NOTHING MUCH TO SAY EXCEPT FOR GET RID OF THE BS AND DO SOMETHING!!!

Love,
your trainer Tonia
xo