“If you really had that much fat on your body overnight… you’d be in a hospital, not in front of a mirror.”
Let’s get real about what’s going on — because it’s not just ‘fat.’
How many times have you or someone you know looked in the mirror and said, “Ugh, I’m so fat”?
And how many times has that feeling come on after a weekend of takeout, a stressful week, or a missed workout or two?
Here’s the truth:
What you’re calling “fat” is often not fat at all. It’s inflammation.
And if no one’s told you that before — welcome to the moment that changes how you see your body, your metabolism, and your health.

🧠 What Even Is Inflammation?Inflammation is your body’s natural response to stress, injury, or internal imbalance.
In small doses, it’s protective.
In large or chronic doses, it’s the reason you feel puffy, swollen, sore, and off.
There are two key types:

• Acute inflammation – Think of what happens after a workout or a cut. Temporary and necessary.
• Chronic low-grade inflammation – The kind that simmers under the surface, triggered by:
• Poor diet (refined sugars, seed oils, alcohol)
• Sleep deprivation
• Chronic stress
• Environmental toxins
• Gut imbalance or food sensitivities

This kind of inflammation doesn’t show up as a fever or a rash — it shows up as puffiness, bloating, brain fog, and yes, feeling “fat.”

🔬 The Science: You Can’t Store Fat That FastReal fat gain — meaning actual adipose tissue development — takes time.
It requires a sustained caloric surplus and metabolic storage processes involving insulin, lipogenesis, and more.
When someone says “I gained 5 pounds this weekend,” that’s not fat.
That’s inflammation, glycogen storage, and water retention.
Each gram of glycogen (the stored form of carbs) holds about 3–4 grams of water. So yes — one heavy meal or two nights of drinking can shift your weight by several pounds… temporarily.

🧪 Quick Proof Points (for the skeptics in the back):

• Inflammation increases vascular permeability, meaning more water escapes into tissues → puffiness.
• Cytokines like IL-6 and TNF-alpha rise during stress and poor nutrition → systemic inflammation.
• Lipotoxicity only occurs in extreme cases of long-term fat overload — not after a single pizza.
• Fat doesn’t enter your bloodstream overnight — but inflammatory markers do.

🫀 If You Did Have That Much Fat…Here’s what your body would be dealing with if your weight was truly from fat:

• Dangerous strain on the heart and vascular system
• Risk of fatty liver disease
• Insulin resistance and metabolic dysfunction
• Invasion of fat into non-adipose tissue (aka lipotoxicity — very serious)

Bottom line?
If your heart, kidneys, and liver were surrounded by the amount of “fat” you think you gained, you'd be in medical crisis, not just annoyed at your jeans.

👁️ So What Are You Actually Seeing in the Mirror?What you’re feeling is:

• Water retention
• Gut inflammation (especially if you’re distended in the belly)
• Stress hormones like cortisol hijacking your digestion and bloating you
• Low-grade systemic inflammation puffing up your face, joints, and soft tissue
• Possibly hormonal fluctuations (hello, menstrual cycle)

It’s not just cosmetic — it’s metabolic.
Your body isn’t failing you. It’s protecting you by holding on to resources and buffering the stress.

🌿 So What Do You Do About It?Glad you asked. You don’t shame yourself. You support your system:

• Hydrate – real water, not sugary drinks
• Anti-inflammatory meals – veggies, whole foods, good fats, fiber, protein
• Move gently – walking, stretching, dancing — anything to get the lymph moving
• Sleep – your most powerful anti-inflammatory tool
• Stop saying you're fat. Start asking what your body needs.

💛 Final Thoughts: Language MattersWhen you say, "I'm fat," your brain takes it as identity.
When you say, “I'm inflamed,” you create space to heal.
The body doesn’t betray us. It whispers. It protects. And sometimes, it puffs up to get our attention.
So next time you catch yourself in the mirror and feel that wave of shame creeping in, pause.
Breathe.
And remind yourself — this isn’t fat. It’s inflammation. And it’s temporary.
Your body isn’t broken.
It’s begging for care — not criticism.

Lately, I’ve seen a wave of posts where trainers or coaches say they’re “modifying” their workouts
​due to injury.

No squats? No burpees? Cool.

But you’re still lifting. Still pushing. Still sweating through the pain.

That’s not recovery.

That’s just rerouting the overdrive.

Here’s the thing most people won’t say out loud:
Modifying a workout isn’t the same as giving your body what it actually needs.
And sometimes? What it needs is less.
Less noise. Less load. Less stimulation.
Sometimes what it needs is the hardest thing for a go-getter to do:
Pause.

This “go hard or modify” mindset is everywhere. It’s praised. It’s posted.
And to the everyday person watching, it sends the message:
“If I rest, I’m weak.”
“If I stop, I’ll lose progress.”
“If I don’t push through pain, I’m not fit.”
Let me be clear --
That’s false.

🧠 Rest is a form of strength.
🛠️ Recovery is a skill.
⏸️ And pausing? That’s progress. 
I don’t teach fitness for aesthetics.
I teach wellness for longevity, mobility, and living life without fear that your body will break down
beneath you.

And part of that means respecting pain — not as punishment, but as information.
It’s your body speaking. Are you listening?

If you’re stuck between guilt and go-go-go, let this be your permission to stop.
Not quit.
Not fall behind.
Stop.
​
Because choosing rest is choosing the long game.
And that’s where the real results live.

Let’s get one thing straight:
You’re not lazy for choosing rest.
You’re not falling behind because your body asked for something gentler.
And you’re definitely not weak for turning down heavy weights after a week that wrung you out.
This week, I was dehydrated. My nervous system was fried.
My body was asking for space — not stress.
And instead of forcing a leg day or trying to prove something to myself, I created a reset.
One that moved me. One that grounded me. One that reminded my body, “You’re safe again.”

💡 Why We Don’t Always Need IntensityThe fitness world glamorizes the grind.
But what they don’t tell you is that real progress comes from regulation, not punishment.
If your nervous system is stuck in overdrive, loading a barbell isn’t strength — it’s sabotage.
Recovery isn’t passive. It’s an active choice to stop borrowing energy you don’t have.

🧠 The Science of Breath-Based ResetThis workout isn’t random — it’s built on evidence:

• Deadhangs release shoulder tension and decompress the spine.
• Breath-paired Y raises activate deep stabilizers and retrain posture.
• Slow eccentrics during adduction and lunges promote joint health and nervous system downshifting.
• Seated woodchops + nasal breathing = deep core activation without overloading cortisol.

🏋️‍♀️ The Workout: Balanced Body & Mind Reset:

Balanced Body & Mind Workout: "Breathe Into It"
Warm-Up:
Deadhang x 1 round
Hang for as long as possible. Let the breath guide you. Focus only on the inhale… and the release. Let the shoulders melt away from your ears.

Workout Format:
This is breath-led movement. Pause at least :20 between sets or longer as needed. The goal is regulation, not rush.

Superset 1
Wall Sit + Y Raise
3 sets | 3–5 deep breaths per set

• Press low back to the wall as arms raise up into Y position.
• Exhale as arms rise; belly falls. Inhale on the return.
• Walking Floor Sweeps

3 sets | 30 steps

• Stay low and controlled — sweeping foot to opposite hand as you move forward.
  
• Hips hinge.
  
• Breath smooth.

Superset 2
Seated Adductions
3 sets | 10 reps

• Exhale and squeeze on the close.
• Inhale wide and slow on the open.

Bodyweight + Reverse Lunges
8–10 regular lunges, then 8–10 reverse

• Stay stacked: shoulders over hips, hips over knees.
• Move like you’re balancing a book on your head.

Superset 3
Seated Banded Y Raise
3 sets | 5–8 reps

• Tongue on the roof of the mouth. Lips soft.
• Breathe through the nose. Deep exhale as arms rise.
• Let the belly fall toward the spine.

Dumbbell Woodchops
3 sets | 10 reps/side

• Hold both ends of the dumbbell.
• Twist from opposite hip to opposite shoulder like you’re putting on a seatbelt.
• Exhale on the twist.
  
• Hips stay square.
  
• Feet rooted.

Every superset focuses on:

• Control, not chaos.
• Length overload.
• Breath as the barometer.

If you're breathing shallow and rushing reps? You're missing the point.
This workout is a nervous system conversation, not a competition.

Final Thought: 

You don’t have to prove your worth through exhaustion.

You are allowed to reset. To choose slow.
To trust that the quiet work counts — sometimes even more than the heavy days.
This isn’t skipping a workout.
This is choosing wisdom over ego.

Let’s be real: fitness is for everyone—not just the young or the super athletic. As we get older,
staying active becomes more important than ever. But it’s not just about lifting heavy weights or
running marathons—it’s about staying mobile, strong, and feeling good. Here’s why fitness should
be a part of your life, no matter your age.

1. Fitness Helps You Stay Independent
As we age, things like climbing stairs or bending down can get trickier. But the good news is, staying active
can help prevent that. Strength, balance, and flexibility exercises can make everyday activities feel
easier and keep you independent longer. No one wants to feel like they can’t get up and go when they
want to!

2. Exercise Is Great for Your Mental Health
It’s not just about the body—it’s about the mind, too. Exercise releases endorphins, which are your
brain’s natural mood boosters. A little walk, a quick stretch, or a fun dance session can help
reduce stress, improve your mood, and keep you sharp. So, if you’re feeling a little sluggish or low,
move your body—it’s an instant pick-me-up!

3. Strength Training Is Key
Did you know you start losing muscle mass after age 30? And the loss gets even more noticeable in
your 50s and beyond. But strength training can help you fight back! It’s one of the best ways to prevent
muscle loss, keep your bones strong, and improve your metabolism. You don’t need to hit the gym with
heavy weights—start with bodyweight exercises like squats, push-ups, or simple resistance bands.

4. It’s Not Just About Cardio
Cardio is great for your heart, but it’s not the whole picture. As we age,
we need to focus on balance, flexibility, and strength. Mixing it up—with cardio, strength training, and
stretching—keeps your body in top shape and reduces your risk of injury.
5. Start Slow and Listen to Your BodyDon’t feel pressured to start running marathons on day one.
If you’re new to exercise (or just getting back into it), take it slow. Start with gentle exercises
like walking, stretching, or yoga, and build up from there. Your body will thank you.
6. Have Fun with ItFitness doesn’t have to be boring! Find something you love—whether it’s dancing,
hiking, or swimming. If it’s fun, you’re more likely to stick with it. And hey, joining a fitness group with
people your age can make it even more enjoyable.

Why Fitness Is a Lifelong Journey
Fitness isn’t a one-time thing—it’s a lifelong journey. And it’s never too late to start. Whether you’re
looking to boost your energy, stay strong, or just feel better day-to-day, fitness is the key. Just take it
​one step at a time and find what works for you.

While this guide is for the newbie to the gym, it is also a nice refresher of how to behave in a public space. 

    The New Year is upon us and that means another year for amazing transformation! Everybody and their momma would like to be the best version of themselves they can be. How do we achieve this though? Many individuals never begin a glow up process due to lack of education and resources for such things. So, let's talk about some of the techniques that I use with my own clients to help them reach their best versions of themselves. 

• Set clear and defined goals: without being specific about what we want we allow TOO much room for interpretation. That is not always the best thing when working toward achieving a new version of ourselves. Begin clear and defined on your goals will also help you take smaller action steps to reaching and achieving those goals. 
• Self-care first: This could mean that you make time each day to move your body, journal, meditate, or dive into a nice hot shower for an extra five minutes. While self-care comes in many forms, one of the best ones is movement. Movement is medicine and one of the quickest ways to achieve your new-found desire to glow up. Putting aside at least 2 hours for yourself everyday to move and care for yourself will also keep you healthy AND looking young for years to come. 
• Express gratitude daily: So often we gravitate toward what is wrong in life or doesn't feel in alignment with our desires. When we focus on what we are grateful for instead, the script flips. We see the world in a different light and our environment and surroundings begin to align with the life we envision for ourselves. Taking 5-10 minutes each morning to write down a few things you are grateful for will help reprogram your brain for a positive mindset to usher in those changes and be able to accept them with an open heart. 
• Failure is Learning: Failure is not real. I said what I said, failure is NOT real. We only have opportunities to learn from our "mishaps" and "failures". Over the years of changing my script to tell myself I have not failed but I have been given the opportunity to learn has opened my eyes, and the eyes of my clients, up to see new perspectives and be able to flow through new experiences with a more open heart. 
• Always be learning: The best way to glow up and grow is to learn. Read, have conversations with individuals who are already where you desire to be, ask questions often. There are no dumb questions, only the ones that do not get asked. Learning allows us to grow in ways we would not have before, opens up resources and fills our toolbox of life with useful tools in a variety of situations. 
• Put YOU first: When we focus our energy on others, we give them that energy and power. My parents always taught me; "You cannot take care of others if you cannot first take care of yourself." Something like the airplane mask analogy, secure your mask first. THEN help those around you. This is especially important if you have children, this also shows them that self-care ISNT selfish. 
• Change your habits to line up with who you desire to be: This is probably one of the more tough ones that really requires a lot of support. To change your habits and mindset is to literally change your life and begin to behave in ways you never did before. For example, maybe you sleep in on the weekends or days off of work and you need the rest but you shame yourself for taking the extra rest. Instead, tell yourself thank you for the extra time to rejuvenate and recharge. You now have the energy you were seeking to do tackle that to-do list for the remainder of the day! Small habit changes coupled with gratitude will really get you far! 
• Be creative daily: You don't have to be an artist or painter to be creative. Creativity relieves anxiety and allows our nervous system to become calmer. We cultivate healthier habits and relationships when we are creative. As well as better problem solving. Creativity comes in many forms, from painting and drawing to dancing and creating reels or even designing a new robot! Be creative daily and release the stress of the world outside of your home. 
• Eat wholesome foods: Everything is moderation! That is my motto, and my clients love this one too. Eating 80% wholesome and whole foods throughout the day keeps us energized, focused and healthy. The other 20% is all yours to do with as you please. To me, eating wholesome includes the moderation of "Junk food". Studies show those who moderate instead of having a cheat day are more likely to reach their physical and physiological goals faster than those who stick to one cheat meal per week or day. The 80/20 rule is a great starting point that allows us to learn that a little moderation really goes a long way with the soul's happiness. 
• GET SUPPORT & BE SUPPORT: This one is actually super important. We can believe in ourselves all we want, as humans we still seek and require some outside validation for our actions and choices. Those who have a stable and grounded support system are more likely to achieve their goals and mindset changes. Making friends with those who are also on the same type of journey as yourself (even those who have been through a similar journey), can be righteously helpful, to have someone who understands what you are going through. Having like-minded friends also allows us to be our authentic selves and show up fully for ourselves and others. Support is a HUGE part of a glow up. I personally would not be where I am without the support that surrounds me today. 
• Practice mindfulness: Mindfulness is important in daily life and does in fact impact our daily choices. Being mindful can look like helping out your spouse with doing the dishes because their day is too full. Using your signal when driving to communicate with others around you to avoid collisions. Or making time for yourself throughout the day and week. Mindfulness alleviates stress and allows us time to think on our actions and how they impact ourselves and the world surrounding us. 
• Facing fears & step outside of your comfort zone: This one is fairly self-explanatory and most of us know that killing our fears (or facing them), can creating massive momentum toward our desires in life. Fear is there to teach us something about ourselves. Sit with it and journal when it arises. Allow the pen to flow on the paper, you may be shocked at what you find out about yourself. Never fear sitting with your emotions, especially fear. It is a teacher. Trying new things and conquering fear is also like working out, you must exercise it too. In order to cultivate being a fearless and strong individual we must try things we have never tried before. 

     All of my clients use all or most of these tips in their daily lives to cultivate better versions of themselves. Remember that discipline and willpower are muscles. Just like the muscle fiber that resides on our bodies we must work it out as well and exercise our discipline, willpower and being fearless. 

    For personalized programming and help cultivating these techniques you can join our tribe through the training page and begin living your BEST life today! Check out a few clients who had glow ups through our programming below. 

It's finally winter, ah the cold is coming in. Time for fluffy jackets and hot cocoa on the couch with those little mallows. Yes? Wrong, it's time to put in the real work. Winter is a fantastic time for us to focus on ourselves as the cold sets in for the next 3-6 months. While cuddling up on the couch with a cup of cocoa and a good book are idyllic it's not necessarily conducive to our health to hibernate with the bears. This is a great time to get your stress, food intake and health under control. So let's take a look at the 3 simple ways that we all sabotage ourselves in our journey. 


1. Stress is still too high and we claim we can't manage it. Listen, I understand and I hear you. However, you are not the exception. Know this, everyone is struggling with their stress and learning what you are learning, stress management. This is such a huge one because stress affects our hormone production. If our hormones are out of balance we suffer. Create mood disorders, sleep disorders, eating issues and disorders, unwanted fat gain and inflammation. The list continues even. So what can we do? Learn techniques that work for you to help you manage your stress levels throughout the day. For example, I have terrible road rage and I drive all the time. When I encounter a bad driver or someone moving just a bit too slow for the speed limit, I take a few deep breaths rather than allow myself to yell and scream at them. This keeps me calm. I also remind myself that everyone is in their own world and doing their own thing. (This shouldn't negate our mindful side for those around us and our surroundings however.) Breath work is one of the best ways to begin. Learning to breathe controls how much stress hormone you release, or don't. Yoga is another great way to learn breath work and patience. Many of us do not like to sit still, there is a reason. Look at your lifestyle and the world created for us. It literally tells us we have to move and be productive to be worthy. Not true. Slow down. And finally, journaling/self therapy techniques also help. This allows your subconscious to release trauma, worries, doubts, and intrusive thoughts you just can't quite let go of. 

Working out also puts a particular type of stress called eustress on the body. Over time your body adapts to this physical stress making environmental stressors easier to manage and handle. 

2. Cardio is just as important as lifting. In the beginning of your journey you NEED cardio. This does in fact assist with burning up that fat off your body. Fat supplies energy more than muscle, if you have excess fat on you then you have energy to burn. The body also needs cardio for a stronger heart, better blood pressure, and lower resting heart rate. Unless you are a conditioned athlete or bodybuilder (all of which do cardio as well) you need to incorporate a few days per week of some type of intense cardio. Walking is NOT cardio. Walking is a daily necessity. If you choose to walk, do so at an incline to burn more. The intensity is what assists our consistency in bringing results. 

3. Eat your food and drink your water! I cannot stress this one enough. Our world is so prideful of lean, svelte bodies that we forget food and water are natural medication and necessary for survival! Many times clients beginning out will inform me that they do not eat breakfast or hardly at all and they can't lose the fat. If your body is in a deficit too long, of course it won't work. This has become your new baseline. Nutrition is much more complicated than just eating. You must eat for fuel as energy to the cells, muscles and brain as well as the recovery aspect. Drinking water also does the same thing by keeping your hydrated. Without water many of our nutrients have nothing to carry them around the body. Same with our food. If we cut out salt, electrolytes for example, have trouble transporting from cell to cell. Those electrolytes keep the body moving and supply the electricity to do so! My best advice is to consume a protein shake immediately following your training session and a full meal with protein and complex carbohydrates within 1 hour of working out. Fuel yourself for the best results otherwise we stay stagnant. 


So here you have it, 3 simple ways you may be sabotaging your own progress. Use this winter to gain the health and the body you desire for this coming spring and summer. Don't be afraid to put in the work and wow yourself! 

And remember, this is self-care. 

We're excited to be working with Elite Sports and Born Tough to try out their products!
We will come up with a review post once the product testing is done
Keep an eye out for these updates! If you guys would like to check out more from them, in the meantime you can head over to one of the links listed below and check out their great products! 

Check them out here:
https://www.elitesports.com/products/elite-sports-bulgarian-sand-bag
https://www.borntough.com/collections/mens-workout-shorts

   You woke up this morning, eye wide looking at the clock... 6am. Comfy in bed. Not wanting to move from your warm position.... Get up! Let's go and get the blood flowing! 

   These are days we all have had, it's okay! Let's explore some ways to master each workout. 

   Things to do the day before: 
   1. Eat plenty of calories. When you're building muscle AND burning fat in the beginning, you still need sufficient amount of fuel to do both. Eating enough is also fuel for a great workout session. Don't skip the kcals!

   2. Drink plenty of water. ​Clients LOVE to come in dehydrated! Wooooweee! Let me just say, this is worse than coming in with only a protein shake in your stomach. The body is highly depleted upon waking. It's needs to be replenished before you conduct any intense and rigorous activity. 

   3. Catch plenty of zzz's. I know this is a tough one for many of us, however, over the years of being a trainer I find this can improve with small routine tweaks in the evening. Leaving you with better and deeper sleep. You can see some of those changes here in a previous post I did talking about sleep. 

     4. DON'T SKIP THE WARM UP. This is so important to me being an injury prevention specialist. If you are jumping right into the workout as soon as you enter the gym, you are putting your body at risk for injury. Many times a client will walk in without first truly waking up. What do I mean by this? I wake up at least 1 hour before my day begins, this is to ensure that my mindset is right, I have prepped meals and myself for the day, and my body is also awake and has had time to move and replenish with nutrients before I begin any kind of physical activity to work my body. Warming up severely lessens the risk for injury and increases your gaining power. 

      5. Workout with purpose and intent. This is a big one. I see many individuals, not just clients, who come into the gym and don't know what they are doing or why they are doing it. They just want to be stronger, faster, look great naked, etc. However, this is not a true intention. This is a societal standard. I train with purpose to keep my body healthy and strong for my career and daily tasks. I train with the intent to strengthen joints, the immune system, and then for aesthetics. (I will always train for aesthetics for as long as I am competing.) At one point I trained to heal from injuries. So make sure that you have a purpose and good intentions with you workout. 

       6. Finally, plan out your workout. Going into the gym and aimlessly wandering not only makes people stare because they are curious about what you are doing and why do you look like a lost puppy. It also gives you direction and will save you time. Write it down in your phone, on your hand, whatever you need to do to remember it. Do not rely on your memory for this, you could miss an important movement you may need to be working on. 

     Alright Warrior, now you have some great tips and tricks to help you have a much more successful workout session for yourself. If you are still unsure of what to do, INVEST IN YOURSELF WITH A TRAINER. There is no shame and yes you can afford to invest in your health for at least one month. Find a knowledgable trainer who will teach and educate you on movements you need, movements you want, and how to take care of yourself. Let's face it, none of us have been properly taught how to do self-care. This is a great beginning point for creating a self-care routine. 

    Happy lifting! 

    Many of us are continuing to workout at home since COVID hit us all square in the face. This is great! Staying active is a great step in preventing yourself from any kind of illness or disease.  Some of us may be wanting to begin an at-home regimen however aren't sure where to begin. I just want to take a few moments and cover some basics, some do's and well not don'ts necessarily. More like some guidelines to keep you on track with your goals. 

   1. Make time. This is the toughest thing for everyone to do, nobody has the time, we have to make the time. While this is tough for us in the beginning, after staying consistent for at least 90 days it begins to become routine and habit. A good habit! A helpful habit that will keep you going day in and day out. 
 
   2. Healthy has no pause button.  I know, I know, you're tired of me saying this. However, it's very true! Healthy doesn't care that we have children, a career and house to maintain. We have a modeling gig coming up or we are traveling for a year just to connect with ourselves. If you do not maintain the vessel, these things can become difficult to continue to do. This is not a scare tactic, but some plain hard truth. I love to hike, if I did not continue to lift and do cardio my body would start to deteriorate and the muscle becomes stiff and immovable. That hike just became a lot tougher, especially on the hips. So I stay healthy, limber, and strong so my body can handle whatever I throw it into! 

   3. You don't have to workout three hours a day to obtain your goals.  There is a stigma behind bodybuilder aesthetics, while many of them will spend many hours in the gym studies are finding and have found now is that an intense short, 45-90 minute workout burns and builds more than a long drawn out 3 hour workout. If you're working out at home, start small and go for only 20 minutes. Work your way up to doing an hour of movements. 

​    4. Not every workout needs to be "Go big or go home". A short quick workout is going to offer just as much benefit, if not more, as a longer and more intense workout session. Also, you don't have to lift heavy to go hard. Intensity is based on the pace in which you perform your movements. 

    5. Plan ahead. It is easier to conduct your workout and want to do the workout to begin with if you already have planned out what you are going to do. Find a good app, a program to follow, a trainer, or a YouTube video you have wanted to try. Whatever you do, plan it out and make it happen! 

    6. There will be days you don't want to move, do it. Not every day is going to feel amazing and like you want to be there, trust me I have had my fair share of downer-days. If you're already in front of it, just begin to move. Don't let yourself talk yourself out of a workout that could better your day. Happy bodies produce happy hormones. Happy people have more energy as well and focus better throughout the day. Don't skip the workout. 

     7. Days off aren't going to make you lose gains. This is a big no-no. We often times begin a regimen and sometimes we become obsessed with seeing results and want to go hard everyday. The body needs time to rest in order to recover. That recovery is going to fuel your next workout, your next recovery session, gain you more muscle and burn more fat than if you go 7 days a week/365 per year. So relax! Kick back and enjoy some yoga or just the stairs for the day. Nobody said you had to be a potato on the couch. Active rest days are a great way to let your body recover and still move. 

     8. Support is crucial! I am emphasizing this one because without the right support we fail. If you're family or roommate or partner doesn't agree with you working out in the house, find somewhere else to do it! Ask them to join you. Offer to teach them something new. Share the progress you've made. Share how it has changed ___________ in you. Without loving, compassion and encouragement from those around us, gaining a healthy routine can be tough or even non-existent. 

     9. Lastly, you don't need a full gym to begin! You just need a body and having a couple of mini bands, handled bands or even some free weights does not hurt in the strive for progress! 
​
   There you have it! The do's and guidelines for starting your at-home program! Still need some inspiration for you next workout? Check out our programs on Trainerize! Follow along with videos, get progress updates and even access in-app coaching communication.