• break away from diet culture

    How to Break Free of Diet Culture

    And Live a Happier Life Written by Travis Panzini You did it. You hit your goals, got in shape, and you feel great. But with your accomplishment’s behind you, it’s seems like you’re stuck in this pattern forever! Breaking free of diet culture is not easy, but it is absolutely possible. Besides, you’re pretty good at hitting goals so far anyways, aren’t you? The Appeal of Diet Culture It seems like everyone and their hamster is on a diet these days. At work, school, and among friends, everyone is willing…

  • Monday Mood: Chronic Cancelers

    Time is Valuable Dear Client or Future Client, Now that we’ve been working together for a bit, I want to discuss our time. I’m a bit frustrated right now and I’d like you to understand why. If you’ve ever tried to schedule clients or schedule time with friends, I’m sure you can relate to this in some way. We’ve all dealt with someone who never seems to make certain things/events a priority…that thing being you and/or the service that you offer.  In a world like personal training where one’s income…

  • How to Navigate Carb Cycling

    What is Carb Cycling? What’s the Purpose? Carb cycling is a diet / eating style that manipulates caloric and macronutrient intake, specifically adjusting the carbohydrate intake throughout the week. The idea or purpose of carb cycling is to limit your carbohydrate intake for a set number of days. By doing, you are decreasing your insulin levels which influences the release of fatty acids to be used as the primary fuel source. Having fats as the primary fuel source, this dietary style can help with weight management, body fat loss, and…

  • Monday Mood: Unrealistic Expectations, Pt. 2

    Client – a person or organization using or receiving the benefits of a service provided by a professional person or company.  When looking to use someone for their professional services, like personal training or nutrition coaching, there are some baseline expectations that the client should have of the coach they choose to work with.  Starting a journey into health and wellness can be a scary thing, especially when you have no idea where to start. Being unsure of where to begin is why people seek personal trainers – even if…

  • Monday Mood: Unrealistic Expectations Pt. 1

    This post in its entirety is meant for both trainers and clients, and those just starting out in the fitness world (be it as a trainer or a client), but I’ve decided to split it up because there’s a lot. I believe that many of us have unrealistic expectations of a multitude of things in life. Working in this industry, I see a lot of expectations that are too high and won’t be met fast enough or actually will never be met. Through this post, I hope my fellow coaches,…

  • 5 Tips to Survive Whole30

    I made it through 30 days of having black coffee and no cheese! Among a few other things! I just want to start by saying how much I actually ENJOYED these 30 days, they flew by and I feel awesome on so many levels! This past August, I had attempted Whole30 and bailed after just 4 days. After giving myself another 4 months of freedom from any sort of ‘diet’ or restriction and also feeling like crap (due to eating anything and everything), I had had enough and was ready…

  • Why I Stopped Fasting

    Intermittent fasting had been a part of my daily routine for about 7 months through 2019 following my last competition prep. After 7 months of IF from May to December, I decided it was time to transition out of this eating style. Why Did I Do Intermittent Fasting?                I chose to give intermittent fasting a try back in May when I was struggling a bit with food. I had just finished my 2nd competitive season and didn’t exactly have the best relationship with food, nor did I really have…

  • 5 Reasons Why You Should Set Goals

    If you haven’t noticed already from previous posts, I make a pretty big deal out of goal setting and taking action towards the things that I see value in. Seeing that we are 2 weeks into 2020, I’m sure the New Year’s resolutions are in full swing. I think it’s great that resolutions are made at the beginning of the year, but right now I want to take a minute to emphasize why resolutions aren’t the best choice for habit change and why goal setting is a better use of…

  • New Month. New Goals.

    December is here! Where has this year gone?! I can’t believe that there’s only a month left of 2019. So much has happened throughout this year and I’m excited to have a strong finish to 2019. Seeing that it’s a new month, I want to put my December goals out there. I’ve always had a habit of writing goals, but recently I have been putting a bit more focus into them and defining those goals more. Doing so has allowed me to target where I want to be and what…

  • Flexibility through the Holidays

    I can’t believe Thanksgiving is 2 days away! This year has absolutely flown by. Seeing that it’s my 1st holiday season where I won’t be on prep, I’ve been thinking about how I want to approach the next 4 weeks of being repeatedly punched in the face by the amazing food that comes with Thanksgiving, holiday parties, and Christmas. Depending on the day, I have very limited to absolutely ZERO self control around food. Being in the off season and with no competition in sight until late 2020, one of…