NYC Celebrity Personal Trainer, Group Exercise Instructor, Online Fit Biz Owner and Actor. Using my life to pay it forward by helping others reach there goals at
www.Totallysam.com
Background Illustrations provided by: http://edison.rutgers.edu/
Find a balance – I believe life is all about juggling, but as hard as I work, I always make sure not to lose sight of the importance to take time out for me. Taking time everyday to do something just for you is equally as
important as the fifty other things you have planned. You are the agent of change for you. (at www.Totallysam.com)

Find a balance – I believe life is all about juggling, but as hard as I work, I always make sure not to lose sight of the importance to take time out for me. Taking time everyday to do something just for you is equally as
important as the fifty other things you have planned. You are the agent of change for you. (at www.Totallysam.com)

Get Real – Life is always going to throw you a curve ball but it’s how you react that will make the difference between a good day and a bad day. 

I find that when I focus on the solution rather than the problem there’s always a better outcome. It’s a choice I practice daily that helps make everyday just a little bit better. Instead of dodging that curve ball, try catching it and throwing it right back out there. No more excuses, you’re only one workout away from a good mood, so push play and see what happens. (at www.Totallysam.com)

Get Real – Life is always going to throw you a curve ball but it’s how you react that will make the difference between a good day and a bad day.

I find that when I focus on the solution rather than the problem there’s always a better outcome. It’s a choice I practice daily that helps make everyday just a little bit better. Instead of dodging that curve ball, try catching it and throwing it right back out there. No more excuses, you’re only one workout away from a good mood, so push play and see what happens. (at www.Totallysam.com)

How do you deal with this and move on? Well the first thing you need to remember is that…It’s Not The End Of The World

1. Change The Focus Of The Workout
If you recognise that it’s going badly early on then you can shift gears – maybe you can choose to go really light and just get a decent pump. Or you can do some bodyweight work, or even some moderate sprints. Just choose something else with no expectations; don’t go for personal records, just get some work done.

2. Eat Everything
For those of you looking to gain weight one thing I have found which works exceptionally well after bad workouts is the quintessential gorge. Gorge yourself on anything edible in your sight for the remainder of the day and I guarantee that you will feel better and your next workout will rock. You could just be a bit tired or overreaching and the extreme calorie hit will help you with recovery. Plus it’s fun.

3. Take A Long Hot Shower
This is actually a go-to method of mine for making me feel better about just about anything. But it works great after a crap workout too; just get in the shower, get it hot and spend some time standing under the water. By the end of the shower you will have forgotten your woes and be feeling much better. (at www.Totallysam.com)

How do you deal with this and move on? Well the first thing you need to remember is that…It’s Not The End Of The World

1. Change The Focus Of The Workout
If you recognise that it’s going badly early on then you can shift gears – maybe you can choose to go really light and just get a decent pump. Or you can do some bodyweight work, or even some moderate sprints. Just choose something else with no expectations; don’t go for personal records, just get some work done.

2. Eat Everything
For those of you looking to gain weight one thing I have found which works exceptionally well after bad workouts is the quintessential gorge. Gorge yourself on anything edible in your sight for the remainder of the day and I guarantee that you will feel better and your next workout will rock. You could just be a bit tired or overreaching and the extreme calorie hit will help you with recovery. Plus it’s fun.

3. Take A Long Hot Shower
This is actually a go-to method of mine for making me feel better about just about anything. But it works great after a crap workout too; just get in the shower, get it hot and spend some time standing under the water. By the end of the shower you will have forgotten your woes and be feeling much better. (at www.Totallysam.com)

Love it or leave it – Having fun—loving it—is what life’s all about. Fitness is meant to be fun, which is why I make it that way. It should make you feel good. It’s not about being hard
on yourself; fitness is about taking care of you and having a little fun in the process. I want you to love it like I love it. ‪


 (at www.Totallysam.com)

Love it or leave it – Having fun—loving it—is what life’s all about. Fitness is meant to be fun, which is why I make it that way. It should make you feel good. It’s not about being hard
on yourself; fitness is about taking care of you and having a little fun in the process. I want you to love it like I love it. ‪


(at www.Totallysam.com)

Crank up the intensity – Intensity is about being honest with yourself about what your best is. Some days you’re stronger than others – and that’s OK. Intensity is a game of mind
over matter; just get your foot in the door. Showing up is half the battle. ‪ (at www.Totallysam.com)

Crank up the intensity – Intensity is about being honest with yourself about what your best is. Some days you’re stronger than others – and that’s OK. Intensity is a game of mind
over matter; just get your foot in the door. Showing up is half the battle. ‪ (at www.Totallysam.com)

Consistency reigns supreme – I always say, you’ve got to be consistent about being consistent. Stopping and starting sporadically
kills the momentum you need to succeed. Make the decision to stay consistent and build that into your fitness routine. It should be like brushing your teeth, you’ve just gotta do it. (at www.Totallysam.com)

Consistency reigns supreme – I always say, you’ve got to be consistent about being consistent. Stopping and starting sporadically
kills the momentum you need to succeed. Make the decision to stay consistent and build that into your fitness routine. It should be like brushing your teeth, you’ve just gotta do it. (at www.Totallysam.com)

Variety is the spice of…EVERYTHING
– Albert Einstein once said,“Insanity is
defined as doing the same thing over and
over again and expecting different results.”

If you want to change, you need to change it up. Variety is one of the cornerstones of my
fitness routine and I know it brings the highest rewards. Make a choice to make a change. (at www.Totallysam.com)

Variety is the spice of…EVERYTHING
– Albert Einstein once said,“Insanity is
defined as doing the same thing over and
over again and expecting different results.”

If you want to change, you need to change it up. Variety is one of the cornerstones of my
fitness routine and I know it brings the highest rewards. Make a choice to make a change. (at www.Totallysam.com)

Have a plan – I find it useful to schedule my workouts – for me, it creates accountability, gets me organized and keeps me honest. Try it for yourself. Mark your calendar with Day 1 and see what it can do for you. ‪

Building a fitness plan isn’t rocket science, but it is critical to the success of your exercise program. Embarking on a new exercise program without a fitness plan is a bit like trying to drive in a foreign country without a map; you’ll always get somewhere, but the place you arrive may or may not have anything to do with the place you actually wanted to be. 

Without a proper fitness plan, your workouts might not lead toward your end goal. (at www.Totallysam.com)

Have a plan – I find it useful to schedule my workouts – for me, it creates accountability, gets me organized and keeps me honest. Try it for yourself. Mark your calendar with Day 1 and see what it can do for you. ‪

Building a fitness plan isn’t rocket science, but it is critical to the success of your exercise program. Embarking on a new exercise program without a fitness plan is a bit like trying to drive in a foreign country without a map; you’ll always get somewhere, but the place you arrive may or may not have anything to do with the place you actually wanted to be.

Without a proper fitness plan, your workouts might not lead toward your end goal. (at www.Totallysam.com)