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!