Your workouts need me

  Developing plans for human movement is part of my DNA.

  Growing up, I choreographed gymnastics routines and dances to Britney, the Spice Girls and N'Sync, then I would make my parents and their friends stop whatever they were doing to watch me. I started writing and directing my own plays, casting my neighbors and friends to perform them.  In college I studied modern dance and ballet and the way our bodies move using kinesthetic awareness. 

  Creating effective workouts is a science.

  I will spend up to 2 hours putting together a detailed fitness plan for each client based on their goals, abilities, time and what will motivate them to get off the couch and get it done and get results.

Ideally, workouts should be tailored to you.

  My workouts are made according to my genetic makeup: 5'0 with broad shoulders and strong legs, easily puts on muscle; my goals: overall athleticism and a lean physique; my injuries: a torn meniscus in the left knee, knee tendonitis, degenerating hips (left hip without cartilage), scoliosis/curvature of the spine, weak wrists prone to sprains; and my health: asthma and frequent headaches. What does that mean to you? The workouts that I post here should be used as a blueprint.  Do my workouts in combination with eating clean and you WILL see results. However, if you noticed, I have a lot of lower extremity damage-this makes it challenging for me to complete a lower body workout without a break or upper body focus between exercises without pain. When you are doing my workouts, feel free to alter or modify them in accordance with your body.
  People send me workouts to try all the time, without knowing what my body is capable of or what previous injuries I have. Thanks, but no thanks. As a Certified Personal Trainer, I only trust programs designed by other CPTs and fitness professionals who understand the importance of exercise science. While using a generic fitness plan can yield amazing results, it is ideal to have your workouts tailored to your needs as previously mentioned.

  Contact me for your customized exercise program to achieve your goal

Amazing Avocado Egg Salad Recipe!

Here is what you will need:

• A large bowl and a fork (unless you have mad skills like me & can use a spoon to cut + mash)
• 4-6 Hard boiled eggs, peeled
• 1 Large Avocado, halved
• 1/4 Cup Onion
• 1 Tablespoon Scallions
• 2 Tablespoons 0% Plain Greek Yogurt
• Kosher salt
• Black pepper
• A camera to take a picture showing me how much you enjoy this cleaned up classic!

Add a tablespoon of mayo to make it less healthy and gross, but you really don't need it...right?

Without further adieu...

 Healthy Avocado Egg Salad RECIPE!

Memorial Day workout!

 Workout
(*This workout was after my 3 mile run. Perfect for cardio, balance & core training. I threw in some biceps because I never train them!)
1 minute: Back pedaling (run backwards)
2 minutes: Traveling lateral hops (wide leg squat, hop up high and step leg out to the side to shift weight. like skipping to the right or left)
1 minute: Walking lunges
1 minute: High knee skips (literally skipping, bringing the knee as high as possible)
1 minute: Single leg dumbbell deadlift with a reverse fly (left leg)
1 minute: Single leg dumbbell deadlift with a reverse fly (right leg)
1 minute: Alternating lateral lunges with a leg lift (keep weight over the bent leg and lift straight leg up into the air as high as possible)
1 minute: Pushups!
1 minute: Burpees with overhead dumbbell shoulder press
1 minute: Single leg bicep curl (left leg)
1 minute: Single leg bicep curl (right leg)
1 minute: Alternating lateral lunges with a leg lift
1 minute: Burpees with overhead dumbbell shoulder press
2 minutes: Traveling lateral hops!
2 minutes: Walking lunges with bicep curls
1 minute: Overhead dumbbell shoulder press (keep abs tight!)
1 minute: Pushups!
1 minute: Plank
1 minute: Burpees with overhead dumbbell shoulder press
1 minute: Single leg bicep curl (left leg)
1 minute: Single leg bicep curl (right leg)
2 minutes: Traveling lateral hops
1 minute: Plank with shoulder taps (tap your hand to your opposite shoulder)
2 minutes: Reverse walking lunges with overhead press
1 minute: Alternating lateral lunges with a leg lift.

Tag me in a picture or your status on Facebook, Instagram or Twitter letting me know how you did!
Then go home. Protein, lay on the floor, shower.

I hope all of you had a fun weekend!
-Meghan

How I learned to love running

"Runners are truly sick individuals. What kind of person actually chooses to be worn out, exhausted, and sore?"
Verbatim, that is what I said, until the day I became one of those "truly sick individuals".
This is how I learned to love the run, and how you can too!


I'm short. Like, 5 foot nothing, can't-reach-the-shelf, jeans-are-too-long, I-can-pull-off-6-inch-heels, need-a-booster-seat-joke short. My size was perfect for gymnastics and cheerleading and I always thought of my height as a blessing for my sports...then I joined the track team. Everyone was long, and lean and about a thousand feet taller than me, but I was strong and muscular and more importantly for the sake of track and field-I was fast. Ok, that isn't entirely true, I was only fast for about 200m and then my little legs were exhausted and I found myself being passed by all of my amazon teammates.
While I was lifting after practice, my coach pulled me aside and said "Triton, I'm going to get you in the best shape of your life."  Growing up, I was very defensive, and I thought I was a decent athlete, so this comment completely threw me off. Was I out of shape? Needless to say, my days as a track & field star were short-lived and my running shoes were thrown into the back of my closet to collect dust for a few years.

Fast forward five years, I was working on goal setting with a client and she asked me to train her for a marathon. Wow! Now that is an impressive goal! During that time, I was only running 200m-400m sprint intervals in my own workouts, never even thinking about taking my distance further. As a personal trainer, I always try to practice what I preach, but damn, I didn't think I could even run a solid mile, and this girl wants me to train her for a marathon. In order for me to get her into "the best shape of her life," and prepare her for success, I knew my own neglected running shoes would need a good cleaning.

About a quarter mile into my run I had already began cramping and I was out of breath...why would anyone want to put themselves through this hell for 26.2 miles?  Uncomfortable as I was, I pressed on and surprisingly finished my first mile before I started walking. An older man ran past me and said "keep up the good work!" Um, excuse me Mister, what are you talking about? I am clearly struggling to collect oxygen and move my ass-what good work is he talking about? Wait, I just completed the mile I had originally doubted. Sure, it wasn't enough to even complete a 5k, and it took me what felt like forever and a day to get from point A to point B...but I still got there. At the beginning of my run, I was helping someone else improve and reach their fitness goal. By the end of my run, I had a goal to improve my own.

LOVE THE RUN.
-Wear comfortable clothes and shoes: a well-fitted sports bra, light socks and clothes that don't need constant adjustment are a must!
-Create a playlist. Let your favorite artists keep you trotting. Choose music with an upbeat tempo, I don't see how Beethoven can keep you motivated.
-Know your route (or get lost if you want)
-Start by walking for 5 minutes!
-Keep good form. Let your arms swing naturally, keep your knees soft, and don't ball your hands into fists.
-Pace yourself. Find a speed that you can maintain.
-Just breathe, your muscles need oxygen!
-Take in the scenery.
-Don't say can't. Didn't you learn the power of the brain in kindergarten?
-Relax, let your mind wander. I come up with some of my best ideas when I'm running!
-Find a mantra: "no pain, no gain"
-Hydrate!
-Bring a buddy.
-Challenge yourself: sign up for a race!

TRAINER TRITON'S RUNNING STATS.
-Fastest completed mile time: 6 minutes
-Slowest completed mile time: 14 minutes
-Current mile time: 10 minutes (my hips don't lie!)
-Favorite running surface: pavement
-Least favorite running surface: sand
-Longest running distance: 15 miles, West side highway NYC
-Favorite running weather: Cool with a slight breeze...but I'll run in the blazing heat, humidity, snow, rain...
-Current playlist: Chase & Status, Calvin Harris, The Wanted and anything mixed by DJ Earwaxxx
-Favorite Running shoes: Lime Green Saucony Kinvara 2, or Blue & White Nike Lunar
-Running Motivation: Usain Bolt and traffic. Totally weird, speeding cars make me move faster.
-What I love about running: the run itself. The "runners high" is no myth!
-What I don't love about running: roadkill, traffic lights and weird tan lines.
-Current running goal: to improve mile time (running speed)

If you don't like cardio, I feel bad for you son. I got 99 problems, but I still run for fun.

Change your mind, change your life!
-Meghan

Lean Legs HIIT workout & My Personal Triumph

I'll let you in on a little secret...

  A few months ago, I suffered an anterior labral tear in my left hip, completely changing my life forever. 

It was a daily decline: my 8 minute mile became a 14 minute mile, then running wasn't a possibility, until finally walking seemed like a foreign concept when my left leg failed to move forward. The doctors told me I needed arthroscopic surgery as soon as possible, that they had never seen anyone so young with such severe damage to the hips.

  Of course, being a stubborn athlete with a "too strong for surgery" mentality, I opted for rehabilitation in hopes that I could strengthen the muscles around my hips and return to my military training. Newsflash: the labrum is cartilage, and cartilage can't repair itself. My choice to try physical therapy instead of fixing the problem only weakened my body and made me move even slower! 

  At first, I refused to use crutches to get around, I wanted to be "strong" and let my body heal on its own.   Eventually, I ended up on the sticks, drawing a lot of unwanted attention to myself in public. Strangers kept approaching me, asking "what happened, why are you on crutches?" Coldly, I replied "I got hurt."  My injury embarrassed me-I had gone from being a super-strong superstar athlete, to being someone with a limp on crutches. 

  My first few weeks back in the gym were the hardest. Just months prior, I was squatting double my body weight, juggling 30lb dumbbells while doing jumping jacks and 50m sprints, flipping 200lb tires, running for miles and miles, and maxing out pull ups. Now I was struggling to lift 10lbs, and I had to remain seated. After getting one too many pathetic, indulgent sympathy grins, putting me over the edge and pissing me off, I decided to ween myself off the sticks and get back to prime. 

  Undeniably, the pain in my hip was crippling, but I started squatting, lunging and lifting at my own pace, determined to make my body stronger than it has ever been. During the first week of April, I started to walk 6 miles every afternoon in hopes that I could begin running again. By the end of April, I was running 3 miles before my hip reminded me that  it was there. 

  Just a few days ago, I incorporated plyometric exercises (explosive, jumping movements) into my leg workout. I was totally drenched in sweat and as a former cheerleader, I was so happy to be able to jump! Because of the impact on the joints from landing after sending myself flying into the air, I used stationary exercises between each plyo, making this workout a HIIT (High intensity interval training)! 

  I'm sharing this workout with you to celebrate my achievements and all of the hard work I have put in to improve myself up to this point!

Trainer Triton's HIIT Workout for Lean Legs.

First circuit: complete 3x

60 seconds Sumo squats

30 seconds Forward+reverse lunges right leg

60 seconds High knees

30 seconds Forward+reverse lunges left leg

60 seconds Jumping jacks (side straddle hops for my military brothers and sisters)

60 seconds Squats (feet together)

60 seconds Mountain climbers

And then bravery came along..

Second circuit: complete 2x

30 seconds Forward+reverse lunges right leg

60 seconds Lateral (side) hops

30 seconds Forward+reverse lunges left leg

60 seconds High Knees

60 seconds Alternating reverse lunges with dumbbells

60 seconds In&out squat jumps (like a jumping jack with a squat)

60 seconds Deadlifts with dumbbells

60 seconds Sumo Squat Jumps

60 seconds Lateral (side) lunge right leg

30 seconds Russian twists

60 seconds Lateral (side) lunge left leg

60 seconds Lateral (side) hops

30 seconds Plank

60 seconds Squat jumps with 2 second hold at the bottom of the squat

Complete with 200 walking lunges. Go home.

Don't wish for it, work for it. 

Change your mind, change your life!

-Meghan

Banana Bread Muffin Recipe

This morning I wanted to make some kind of quick banana muffin. This is what I came up with! 

Banana Bread Muffin

In a mug, mash 1/2 of a banana really well until smooth. Add 1/3 cup oats, 1/2 tablespoon flaxseed (these give the "bread" texture to oats), and 1 egg white. Mix well! Press blueberries into the center of the mixture, and cover so no blueberries can be seen (optional if you don't like cooked berries).

Microwave for 60 second increments to make sure the mixture doesn't overflow or explode or any of that craziness. Mine took 3 minutes, but microwaves vary and I didn't want my "muffin" to be too moist. 

If you prefer a moist muffin, be my guest.

Flip your mug over onto a plate and your Banana Bread Muffin should slide right out! 

Top with natural peanut butter, Greek yogurt, the rest of the banana & blueberries. Enjoy!

Send or tag me in pictures to show me how yours came out!

Healthy Banana Split!

Healthy Banana Split! 

One banana

2 tablespoons 0% plain Greek yogurt

1 tablespoon Natural peanut butter

Blueberries

Raspberries

Cinnamon 

Put the banana in a cute little dish and split down the center

In a separate dish, combine the Greek yogurt and the NPB until mixture is creamy 

Spread the yogurt/pb mixture into the "banana split" 

That's a good one right ;) 

Top with cinnamon, blueberries and raspberries

Enjoy! 

So good.

Recipe: Clean Carrot Cake Oatmeal

Because breakfast is my favorite meal:

Comment if you love egg whites!

Egg whites are high in protein, low in cholesterol, good for the immune system, and easy to make. Reduced sugar ketchup is my kryptonite. To keep my calorie and sodium amounts low, I cook using only Olive Oil spray or half a tablespoon of Coconut oil. Expect my tribute to coconut oil soon.

Veggies for breakfast!

When you eat clean, finding healthy recipe alternatives for considerably unhealthy dishes is comparable to finding money in the pockets of pants you haven't worn in awhile. I'm telling you, when I come across a healthier substitute for brownies or pizza, my eyes grow, my heart rate increases and I'm double checking my kitchen for the ingredients. Clean living is like a fun treasure hunt, searching for new recipes and creating your own wholesome versions.

Now, I'm not a huge fan of carrot cake, but for whatever reason, when I came across this recipe for carrot cake oatmeal  my heart skipped a beat. Because I am who I am, I never follow the recipe to the letter-I take out the ingredients I don't like, and I will replace them with the ingredients I do like so I know I will actually enjoy the meal.

Clean Carrot Cake Oatmeal

1/3 cup old fashioned oats

3 baby carrots finely chopped (or grated)

3 tablespoons of orange juice

Water (enough to cover oats, don't drown them)

1/2 tablespoon of brown flaxseeds (love them, they make oatmeal bread-like)

Cardamom 

Cinnamon

Pumpkin pie spice 

Nutmeg 

Microwave for 3 minutes

Top with toasted coconut yogurt, enjoy!

 I don't remember the original recipe for this, or even where I got it (poor documentation on my part, life goes on), but my final creation wasn't half bad...I definitely need to perfect it at another time. Maybe using raisins and walnuts. 

Try a healthier alternative to your favorite recipe & send me your final clean creation!

Pilates and Puppies

Before I got the flu a few weeks ago, I was running 3-4 miles a day.. so to celebrate my first day cleared to exercise, I laced up my Nikes, and... just kidding, I totally didn't go running.

But I did do an hour and a half of Pilates for the first time in two years! Just when I think I'm a tough cookie, Pilates shows up, makes my muscles shake, leaves me dripping in sweat, and gets me feeling long and lean (when you are 5'0, the long and lean feeling doesn't come often).

My dogs are making sure I don't drop my plank.

"Pilates is designed to give you suppleness, natural grace, and skill that will be unmistakably reflected in the way you walk, in the way you play, and in the way you work." -Joseph Pilates

My Top 10 Reasons to Practice Pilates:

1) Get a stronger core

2) Establish body awareness

3) Engage neglected muscle groups

4) Improve posture

5) A leaner physique

6) Reduce back pain

7) Increase flexibility

8) Overall strength without bulk

9) Improve coordination

10) Stress Relief 

It felt so great to finally workout after two weeks! Maybe tomorrow I'll go running.

And do some more Pilates.

Pull up challenge!

Let's cut to the chase.

ONE IN FIVE FEMALES CAN DO A PULL UP.

Really, ladies?

Gentlemen, don't think you are off the hook...THE AVERAGE GUY CAN ONLY DO ONE PULL UP!

There we have it folks, our daily statistics and the bane of my existence.

Since I struggle to accept these facts, I started using this military-inspired pyramid workout last year to make sure every one of my clients could do a minimum of one pull up, regardless of their goal.  Whether you are a non-puller-upper or a seasoned athlete pumping out 50 pull ups (without kipping or assistance ;) , Trainer Triton has your back. Literally.

The Pull Up Challenge for Beginners!

This is my progressive workout designed to help you establish or improve your pull up output by using jumping pull ups. Jumping pull ups can be done by jumping up to the bar from the ground or a Bosu ball.  The Pull ups in this challenge can be done using a resistance band or an assist, but I find the jumping pull ups to be more effective.

How to execute a jumping pull up:
1) Jump to grab the bar with an overhand grip (whatever, use a grip that gets you up)
2) Pull yourself up (if you didn't jump high enough), aiming to get your chin over the bar, squeezing your shoulder blades together and pulling your elbows to your sides. Even if you are unable to complete the pull up, still go through the motion to activate your muscles!
3) Lower your body slowly (known as a negative pull up).
4) Release your grip and jump off the bar.
That is one rep. Repeat in accordance with the Pyramid.


HOW TO USE THE PYRAMID
If you can do 0-1 pull up, start with 3 sets, 3 times a week.
If you can do 2-6 pull ups, start with 6 sets, 4 times a week.
If you can do 6-10 pull ups, complete the entire Pull Up Pyramid 4-5 times a week.
If you are bending the bar by doing an insane amount of pull ups (20-50+), check in with me next week and I promise to slay your body.

Why pull up?
Pull ups are commonly used as a physical test to measure strength because they require true muscular effort. Essentially, all of the upper body muscles are recruited, mainly targeting the larger back muscles. When done correctly (without kipping or swinging), pull ups will challenge you and improve your strength! By practicing pull ups, you strengthen your latissimus dorsi (the lats, or those larger back muscles I mentioned before), your arms (biceps, triceps, forearms), your shoulders (traps, teres major, levator scapulae, rhomboids and even your delts), and by stabilizing your body, your abs even put in work! So, the real question is, why not pull up?

Send me your best pull-up picture!

Do or Die

The only workout my body has seen in almost two weeks was from my bed to the doctors office, and let me tell you, that was a real shlep. This flu has practically consumed me! I have been down for the count for awhile, and although I have yet to be cleared to exercise, I'm feeling good enough to send my thoughts through my fingertips today. Since I'm unable to physically workout, you know I want to talk about it!

Some clients come to me and describe their super amazing, detailed body image goals. Then they say, "Meghan I hate exercise." Whoa! Hate is a strong word there my friend. When I ask, "Why do you hate exercise?", some typical responses are: I don't like to sweat, I don't like wearing gym clothes, I feel uncomfortable in the gym, I feel uncomfortable with myself, I don't want to be sore the next day, I don't like to move...add what you wish.

I say this all the time, that is your choice. And most of those choices smell like excuses from where I'm sitting.

My goal is to not only help you learn to love fitness, but to make you realize why you can't afford to live without it. 

Transformation is a journey, not a destination.

Stop attaching a negative connotation to exercise! Flip the negative over and create a positive.

•   Hate to sweat? Perspiration promotes good health by burning calories, lowering stress levels, removing toxins and even slowing the signs of aging. Think of sweat as beads of achievement! 
•   Not digging athletic wear? Wait...seriously? Yeah right, I'm not going to have that conversation. Your health is priority.
•   Anxious in the gym? I totally get it. The gym can be an intimidating place. Remember that everyone under that roof has a common goal: to improve themselves. If you are unfamiliar with the fitness equipment, ask someone at the front desk about a tour, or schedule a session with a personal trainer.
•   Feel awkward? Exercises have some strange movements and can make us feel like we look funny. Some of the weirdest looking exercises yield the best results! If you feel uncomfortable working out in front of people, take a class! Everyone else will be doing the same movements as you and you might make a few pals.
•   Scared of being sore?  Don't be a wimp! If you are really working out, you should be sore. Love and appreciate the sore. That means your body was challenged and is recovering. However, if you are physically unable to carry out daily tasks, you might be doing too much too soon. Release the lactic acid built up in your muscle tissues by taking 10 minutes to stretch each muscle group. Also, be sure to drink plenty of water to keep your body hydrated. And don't be a wimp.

You know I don't like statistics. Something about numbers and percentages puts me on the edge. So, I try to change them! Only 29% of Americans report regular physical activity. You don't want to be part of that statistic, right? Physical activity keeps your blood flowing, boosts self-esteem, decreases your risk of health problems and life-threatening diseases, delivers oxygen to your cardiovascular system providing you with more energy, and it makes you look smoking hot. You have nothing to lose.

Change your mind, change your life!
-Meghan.

Success Is Your Only Option

First and foremost, if you are reading this, I want to congratulate you for wanting to make lifestyle improvements (unless you are just trying to stalk my life, that's totally cool too)!

Now that you're hanging out around these parts, you're going to quickly learn that I strongly dislike statistics and will do everything in my power to defy them.

Seventy percent of people who start a fitness program quit. 

Well, that's reassuring.
Starting something to quit doesn't exactly sound logical to me.
Why the hell would you come up with a goal, begin to work toward it, get so close, and then just quit?
Simple answer: the outcome of your goal was not specific, nor did it mean enough to you, and your plan wasn't strategic.

The most common goal that we see today is weight loss.
Approaching our weight loss goal terrifies us.
With so much information on the internet, different "thinspo" blogs, new diets, weight loss books, and magic wasteofmoney get-skinny-now formulas, its understandable why so many weight loss goals fail.
Ew, FAIL is a four letter word. And after you are done reading this, it needs to be eliminated from your vocabulary, train of thought and I know damn well you will never let it happen.

I'll kick it to you straight: weight loss takes work and dedication. It takes time to put weight on, so it's going to take time to peel it off.

That wasn't a real push-up.

• Here are some reasons why your previous weight loss attempts have failed

-You eat too much. 

-You don't move.

-You do too much too soon. 

-You expected results yesterday. You only started today.

-You choose quantity over quality. Eating a bag of 100 calorie cookies instead of a handful of unsalted nuts isn't helping your body! The nutritional value vs low calorie argument ended in the 90's.

-You are stressed.
-Sugar, sugar, sugar.
-You drink too much. Alcohol puts weight on your midsection. Check out Bart Simpson if you need an example.
-You're allergic to food.
  Haha, got you on that one. Yes, you could have a food allergy. A lot of people are unaware that they are lactose intolerant! Take a week off from dairy products (milk, cheese, cream, chocolate) and see how your body feels.
-You are inconsistent.
-You are bored.
  Really? Unless you are Joey Chestnut, Coney Island Hot Dog Eating Contest Champion, eating is not an event.
-You won't let go of your past.
  Ok, enough is enough. The last time you tried to lose weight, you fell off the wagon. Don't give up or think of failure. Get back on.

Weigh yourself once a week at the same time of day for accuracy

• Here is how you will succeed.

SHIFT YOUR FOCUS.
Instead of obsessing over all those weird diets you keep trying, focus on living a healthy lifestyle.
Healthy = Happy , Unhealthy = Unhappy
Enjoy the choice to be healthy.

-Educate yourself. Knowing the science of your body will make it easier for you to eat your 3-5 daily servings of veggies.
-Incorporate small changes to create a lasting impact.
-If the path you are on isn't leading you to your goal, don't change your goal, change your path.
-Eat breakfast within the first hour of rising. You already know this. Break the fast with some eggs and oatmeal or a protein smoothie to wake up your metabolism.
-MOVE! Get up, take a 10 minute walk. Take the long way. Stretch at your desk. Ditch the elevator, they break all the time anyway! Although adding more movement to your day won't replace a quality workout, you will still be improving your metabolism.
-Stop stressing. Stress throws your hormones out of balance. Hormones play a vital role in how your body stores fat.
-Say no to sugar. You are sweet enough. Sugar is a high calorie non-nutrient that spikes insulin (a hormone) and stores fat.
-Go to sleep. 6-8 hours every night. Sleep is like a restart button for your body. Your hormones are being balanced and your body is getting its opportunity to rest (obviously) and reset.
-Drink water! Your body is 60% water. So is your brain. Every system in your body relies on water. When you don't drink enough water, your body struggles to carry out its necessary means to remove waste and deliver vital nutrients to your cells. Men need about 13 glasses per day, women around 9.
-Focus on nutrients. Quality sources of protein, carbohydrate and fat should compose every meal.
-Take a multivitamin. Look, unless you are Michael Phelps (in which case, I would love to interview you), eating an upwards amount of 12,000 calories per day, you aren't getting the necessary amount of nutrients your body needs!
-Quit eating chemicals. Next time you read "diet" on a food label, you are actually reading "poison" in the health language.
-Exercise. If you really thought that I was going to let you get around this, you either haven't met me or you have a terrible sense of judgement. Sedentary lifestyles develop an array of health issues. Join a gym, put in a workout DVD, ride your bike, go for a run or a brisk walk. 45-60 minutes a day, 6 days a week. Your workout is your recess.
-Find your motivation. When you find something that truly motivates you, there is only room for success.

Its about effort.

Change your mind, change your life.
-Meghan

Give a little love

Lets have a little talk about about your body image. 

Puberty came early for me, like pre-double digits early.

At 10 years old, I remember standing in the gymnasium in my leotard trying to cover up my chest and hide my little hourglass figure.  None of my friends were experiencing these changes yet, I was the only kid in the fourth grade rocking a Pooh Bear training bra and I didn't understand what was happening to my body. 

That summer, during a family beach vacation, I overheard my aunts say to my mother "look at that amazing little figure and those hips!"  Grown women checking me out? Sweet, I'll take it.

This would be the first body compliment I will remember to document, and it forever changed the way I look at myself. That tiny compliment that wasn't intended for me to hear is what would push me through the next five years while I waited for my female counterparts to reach my level of maturity. 

While I learned to love my body at a young age, I notice that a lot of women (men too!) go out of their way to criticize and pick themselves apart. Ok, so society shows us this beautiful image and says "look like this, good luck", but what we don't see is how much work goes into developing that image!  Not to fret, Meghan is here to save the day: You don't need to look like that. You're welcome.

Here is the part where I change your perception: Unless you have some kind of fortune for drastic cosmetic reconstruction, your broad shoulders are going to stay broad, the 5 inches missing from your height aren't going to show up tomorrow, or in my case, these child-bearing hips of mine will be accompanying me to my 30 year high school reunion. What I'm trying to say here is that we are allowed to embrace our genetics. Cliche? Maybe, but its a good cliche. 

From today forward, keep your critical eye shut! 

If you have been waiting for permission to live happily in your own skin, here it is.

Don't be a statistic: 9 out of 10 women are unsatisfied with their image

Below are a few ways I learned to love my body and take pride in what "society" considers to be flawed.

1) Find a full body mirror

Spend some time checking yourself out. Don't think of this as narcissistic, vain, or shallow. Take this time to appreciate yourself as an individual. Balance any negative thoughts with positive compliments. 

2) Accept yourself today

Seriously, stop constantly thriving on what you are going to look like tomorrow. Tomorrow hasn't happened yet, so take the opportunity to accept yourself for who you are in this moment. Change your mentality to focus on the present.

3) Be beautiful

Sit up straight. Pull your shoulders back. Smile. Now stay like that. Own your confidence. You are beautiful.

4) Find out what your body is capable of

This is a subject I will be going in depth on because, really, you don't appreciate what you have! The human body can do some really phenomenal things!  Instead of whining about your chicken legs, go lace up your sneakers and find out how fast they can take you around the block.

5) Stop comparing yourself

You don't need me to tell you that bodies come in all shapes and sizes-but that is what makes them so fascinating! You don't have to be like everyone else! What a beautiful concept! Besides, the person behind you in the line at the grocery store was wishing they had what you've got.

Change your mind, change your life.

-Meghan

Give me a break

Athletes and avid exercisers know to give their body the opportunity to recover from training once a week. This recovery period allows our bodies to repair, rebuild and strengthen after putting them through the stress of demanding workouts. When we overlook "rest day" and train through this crucial recovery period, we can actually weaken ourselves and develop over-training syndrome.
She has done it again, folks. In my last post, I wrote about how I was getting sick but I was going to workout anyway. Poor choices only make matters worse, so here I am, battling the flu, drinking tea and taking antibiotics against my will.
This wouldn't be my first over-training rodeo. Last time I had over-trained, I was putting my body through pre-competition hell: an hour of fasted cardio before breakfast, an hour of cardio after lunch, half an hour of weight training followed by an hour of cardio before dinner, and I was only eating tilapia, sweet potatoes and asparagus. All I could think about was frozen Oreos, how much longer I had until my next meal, and why everyone on the road hadn't had their drivers licenses revoked. All in all, I was bitchy and neurotic. But, I looked awesome, so the stress was irrelevant.
After about four weeks of this intense training, I noticed that I wasn't enjoying my workouts or my lifestyle anymore and I felt depressed and weak. I was having a hard time sleeping and I was getting sick for the first time in years. But how?! I was eating healthy, I was exercising, I was taking hundreds of dollars worth of vitamins and supplements every single day. When I went to see my coach, I told him about everything that was going on. He asked me if I had been taking rest days. Well, no.
It had happened to me, I had developed over-training syndrome.
Listen to your body and treat it right.

For more information on over training and taking care of your body

Misplaced immunity

Ok, so, I'm your personal trainer.

You come to me and say "Meghan I want capped shoulders." I put you to work tell you what to eat & when to eat it and boom, 4 weeks later you start to see your shoulder caps. Or how about "Meghan, I want round glutes." Very well, 4000 walking lunges...go! 

Or maybe you call me one morning and say "Meghan, I'm not feeling so hot today, I think I'm catching a cold."  Hold the phone! I'm actively promoting wellness and trying to prevent illness here: stay in bed, take some meds, drink tea I don't want to hear your voice until you can do 10 burpees without hacking a lung or spreading your nasty cold germs.

So I want to know two things here.

 1) Why the hell can I not follow my own advice when I'm sick? 

I practice what I preach. To the letter. The whole "do as I say not as I do" principle doesn't fly with me. If we tell someone to do something, shouldn't we be doing it as well? Yes! Unfortunately when I am sick, my advice is suddenly irrelevant and I find myself in the gym working my ass off in hopes of sweating out the bacteria. I feel that I'm the Sheldon Cooper of sick people. Except I'm slaying my body in the gym despite my burning eyes, runny nose and manly cough. And I am far too stubborn to take medicine (Ok, totally not Sheldon Cooper). 

 2) How the hell did I get sick in the first place?!

On a daily basis I take a multivitamin, drink over a gallon of water, enjoy a few glasses of natural green tea (from a tea bag, people-not the stuff with an added pound of sugar), I have a healthy obsession with fresh fruit and raw veggies, I exercise and I sleep an average of 7 hours every night. I even add a table spoon of apple cider vinegar (which tastes like absolute piss) and lemon to hot water every morning to make sure these little sickly events don't occur. 

I wish I could say I'm going to take the day off and rest today, but I don't see that happening. 

Immunity protein shake! 

7 ice cubes for volume. I usually use 6, but I was feeling froggy.

A handful of blueberries. 18, I counted, but I have tiny hands.

8oz orange juice

A spoonful of 0% Greek yogurt

A dash of cinnamon

3/4 scoop vanilla protein.

So delicious. 

Sunday Funday

"Abs are made in the kitchen. You can't get a six pack by working out, and eating crap."
Yeah, yeah, I know.
This past weekend, one of my very best friends graduated from UCF, so we had a party.
Let me just quit beating around the bush and spit it out: Sangria, cake, *white bread. How that translates to us and our bodies: empty calories and sugar, empty calories and sugar, and some form of non-nutrient that makes me feel bloated and sluggish. And there you have it.
Everything we do is a choice. I didn't have to drink the sangria. I didn't need a bite of cake (icing only). And to be honest, I am shocked that I even looked in the same direction as the white bread. I must have been hungry. Oh, but I ate a salad so that makes my meal healthy right?! Nope. Damage is done.
To try and reverse my weekend-long celebration, I decided to throw on some ankle weights and head out on a 3 mile run (side note: back when my hips still had cartilage, 3 miles would be a walk in the park). When I got to my 1.5 mile mark, my little tree trunks kept trotting. Once I make it to my 3 mile mark, I give my legs and hips a stretch. I didn't want to walk 3 miles back home, but I wasn't sure what my hip would do if I went all out for the 6. What to do? *Fartlek run! Perfect.
I'm almost to 6 miles, feeling like a champion. Hell, lets make it 8 miles! After all you did eat white bread.

8 miles weighted Fartlek run on a Sunday afternoon.
Followed closely by a protein shake & a 40 minute Epsom salt bath.

*Studies from the University of Washington report that by simply switching from white bread to wheat bread, we can lower our risk of heart disease by 20%

*Fartlek Training: A flexible style of interval running, commonly used by beginners to improve endurance and speed by alternating changes in pace.

A Tuesday Tuna Salad Rant

I make the walk to my refrigerator, confident about cooking a delicious juicy chicken breast, or perhaps preparing a citrus tilapia filet baked in coconut oil. Well...apparently my refrigerator had other plans. No chicken. No tilapia. No lettuce.

There is always the egg white option. But of course that idea didn't even come to me until just now.

So, I ended up with a measly can of tuna & a rice cake. Canned tuna might be a dietary staple for some fitness freaks, but I can't seem to find a liking for the stuff. Regardless, I made the healthy choice (um, ok, pretty much the only choice) and found myself busting out the can opener to mix up some kind of tuna salad concoction.

 Now, don't get me wrong here, eating clean doesn't have to mean compromising flavor (your girl can make a mean 5 course meal using just the basics). My tuna was definitely doctored with spices & veggies until even he questioned whether or not he had been a tuna at one point. And yes, I just gave my lunch a personality.

We gather here today to remember that food is fuel.  Eat for energy.

 

Clean Tuna Tuesday
1 can of white chunk tuna packed in water, drained and fluffed with a fork.

1 teaspoon of coconut oil, 1 table spoon of plain 0% Greek yogurt, 1 orange baby pepper, 1 yellow baby pepper, 1/4 tomato, squeeze of half a lemon, and an absolutely ridiculous amount of Caribbean spices. 

Not-quite-enjoyed with a salt free rice cake. 

It's not work, it's recess.

After devouring my black coffee, egg whites and oatmeal this morning, I was planning on going on my run. This was interrupted by a long list of errands that needed attention. Which were interrupted by the Container Store. And then Ikea. Before I knew it, my workout had been pushed all the way to 9pm!
Sure, the average American might disregard their workout and shove it onto the next days to do list, but no, no; tomorrow is tomorrow. Change can only happen in the present!
Looking at exercise as extra work after work, will only make it a "WORKout". I encourage you to look at exercise differently. A workout is the finish to a long, productive day. It is recess.

Today's workout
3 rounds with 8lb dumbbells & TRX strap. Each exercise is 60 seconds, 100% effort:
-plank with alternating front raise.
-side plank with lateral raise, switch sides halfway through
-single leg alternating lateral & front raises, switch legs halfway through
-burpee with shoulder press
-single leg dead lift with reverse fly
-TRX push-ups

3 mile interval run with ankle weights.

With ankle weights, perform each exercise for 60 seconds:
-jump squats
-lateral hops
-push-ups
-high kicks
-sit ups
-mountain climbers
-high kicks
-bridge
-sit ups
-jump shuffle
-high knees
-squat hold

Rest 60 seconds

-alternating forward lunge
-sit ups
-squats
-alternating lateral lunge
-jump shuffle
-squat hold
-alternating forward lunge
-sit ups
-alternating lateral lunge.

Aaaaanddd go to sleep to do it again tomorrow!

Meet your new trainer...ME!

Allow me to introduce myself.  I'm Meghan.
When I was 19, my Hannukah gift from my father was a membership to an all womens gym in South Brooklyn. Every day at 4pm when my last class ended, I would physically run to the train to make sure I got to the gym by 5 and took every fitness class until 7, four days a week.  I read every fitness magazine.  I started to make healthier food choices.  I strived to be MY best.  I strived to look and feel MY best.  I worked hard in the gym and I worked hard in my dance classes.

Soon enough, everyone around me was coming to me for workout advice!  This made me feel accomplished; I had gone above and beyond my goal.  I wanted to be confident in my answers, so I asked my favorite personal trainer at the gym how she turned fitness into a career.  She talked to me for an hour about the fitness industry, spilling the details on the good the bad & the ugly of the fitness world, which I am still reminded of today.  I earned my first certification just months later.  I was Meghan Triton, the 19 year old Certified Personal Trainer and I was determined to make sure everyone in my line of vision was on their way to feel the same happiness that I had found through my new healthy lifestyle.

When I moved back to Florida, I was offered my first training job while doing leg extensions in the gym.. again, making me realize that I had really struck gold with this new life of mine!  During my interview, my soon-to-be manager said to me "Meghan, you are clearly in great shape.  But do you know how to get others into great shape?"  I'll be honest with you, his question really infuriated me: I am a personal trainer, of course I know how to get other people in great shape!  Wrong.  It took meeting all kinds of clients with all kinds of goals to learn that not everyone will want to, or even be able to take the same path I took to achieve my level of fitness.  And then I also learned, not everyone wanted to be at my level of fitness!

I have been a personal trainer now for three years and I have learned a lot about disease prevention, general health, body building, weight loss, weight gain, running, nutrition, supplementation, and how to educate.  I can help you reach your goal.  I can help you go beyond your goal.

As part of the human race, I also know what it feels like to lose self control & fall off the wagon, which is what has brought me to create this blog.  I'm going to make the bold choice to share my journey to erase some of my mistakes and return to my happy fitness oasis.  I will post as often as possible about my ups and downs and share my tips and advice on creating the best version of you.  I will sprinkle this blog with workouts, recipes, techniques and secrets.  Enjoy!

-Meghan