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/
Be the change you want to see in the world - Inspire someone to get FIT! P90 is their on-switch! SHARE this post with someone who’s been waiting for a straightforward and simple approach to fitness! (at www.Totallysam.com)

Be the change you want to see in the world - Inspire someone to get FIT! P90 is their on-switch! SHARE this post with someone who’s been waiting for a straightforward and simple approach to fitness! (at www.Totallysam.com)

🔴. “Exercise? Ugh. Let’s get this over with as quickly as possible.”

🔻A traditional way to think about exercising is to say, “Okay, I’m gonna spend two hours at the gym” or “I’ll do 20 minutes of cardio.” But what if you’re the kind of person who’d prefer to work harder and faster to achieve the same results? You speed demons should check out a couple of relatively recent arrivals in the fitness arena. First is Beachbody’s P90X3, which is a series of very carefully integrated 30-minute sessions that you can do at home. No cakewalk, though: the workouts pack in cardio, resistance, core, flexibility, and balance work, and they are as challenging as they are quick. But hey, it’s only 30 minutes! You can do anything for 30 minutes.CrossFit is another take on the “get in and get it done” workout. You can exercise on your own, but if there are CrossFit classes in your area, do check one out. The group dynamic encourages hard work. These simple but intense sequences last under an hour, from warm-up to walk away.

🔵“Working Out Is Not My Style.”

Are you the opposite of a gym rat? If you hate “working out,” don’t worry. There are other ways. Join a community sports team. Find a regular tennis or racquetball partner. Fire up your strength and agility on the soccer field. Get a killer cardio workout playing Ultimate Frisbee. With all of these, the time flies while your health improves.

🔹Another great “non-exercise” exercise is dancing. Whether you’re sweating in a dance club, taking hip-hop classes at the gym, working it in front of your TV with a dance exergame, or just shakin’ your thang in the rec room, dance of any kind can give you a cardio workout and improve your balance and flexibility.  Plus, it gives you an excuse to buy sexy little dance dresses. Note: if you go out dancing for exercise, don’t quench your thirst with Margaritas! This is your workout, kiddo: stick to water.

🔹Also, don’t overlook walking. A healthy walking habit won’t give you six-pack abs, but according to study after study, walking is tremendously beneficial for heart health and endurance. 

 (at www.Totallysam.com)

🔴. “Exercise? Ugh. Let’s get this over with as quickly as possible.”

🔻A traditional way to think about exercising is to say, “Okay, I’m gonna spend two hours at the gym” or “I’ll do 20 minutes of cardio.” But what if you’re the kind of person who’d prefer to work harder and faster to achieve the same results? You speed demons should check out a couple of relatively recent arrivals in the fitness arena. First is Beachbody’s P90X3, which is a series of very carefully integrated 30-minute sessions that you can do at home. No cakewalk, though: the workouts pack in cardio, resistance, core, flexibility, and balance work, and they are as challenging as they are quick. But hey, it’s only 30 minutes! You can do anything for 30 minutes.CrossFit is another take on the “get in and get it done” workout. You can exercise on your own, but if there are CrossFit classes in your area, do check one out. The group dynamic encourages hard work. These simple but intense sequences last under an hour, from warm-up to walk away.

🔵“Working Out Is Not My Style.”

Are you the opposite of a gym rat? If you hate “working out,” don’t worry. There are other ways. Join a community sports team. Find a regular tennis or racquetball partner. Fire up your strength and agility on the soccer field. Get a killer cardio workout playing Ultimate Frisbee. With all of these, the time flies while your health improves.

🔹Another great “non-exercise” exercise is dancing. Whether you’re sweating in a dance club, taking hip-hop classes at the gym, working it in front of your TV with a dance exergame, or just shakin’ your thang in the rec room, dance of any kind can give you a cardio workout and improve your balance and flexibility.  Plus, it gives you an excuse to buy sexy little dance dresses. Note: if you go out dancing for exercise, don’t quench your thirst with Margaritas! This is your workout, kiddo: stick to water.

🔹Also, don’t overlook walking. A healthy walking habit won’t give you six-pack abs, but according to study after study, walking is tremendously beneficial for heart health and endurance.

(at www.Totallysam.com)

This should be everyones moto, here are some Self Esteem Tips:

🔹. Be true to yourself. Live your life doing what feels right to you, not what someone else thinks you should do. It’s ok to listen to advice, but in the end, make the decision that feels best for you. Being a people pleaser is a very frustrating way to live. Get in the habit of pleasing yourself. You are responsible for your own happiness. Your feelings are important. ”Our self-respect tracks our choices. Every time we act in harmony with our authentic self and our heart, we earn our respect. It is that simple. Every choice matters.” ~Dan Coppersmith

🔹. Change your mental diet. Read uplifting books. Listen to uplifting tapes and CDs and attend uplifting workshops. What you focus on expands. What you put your attention on becomes more real. So focus on what you want to create, on what makes you happy. Don’t focus on negativity. Stop watching the news. Avoid whiners and complainers. Walk away.

🔹. Be aware of what your monkey mind, the voice in your head, is saying. Widen back and observe your thoughts. If a particular thought isn’t kind or isn’t serving you, note this and redirect your focus to what you are wanting. This may take a bit of practice. Remember to be kind to yourself as you are gaining awareness and strengthening your will.

🔹. Upgrade your physical diet. Processed foods contain very little nutritional value when compared to raw, organic fruits and vegetables. Eat fresh produce rather than processed foods whenever possible. Drink plenty of water, fresh juices and smoothies instead of caffeinated beverages or energy drinks. Add nutrient dense superfoods to your diet. When you take care of your body by supplying it with good nutrients, you will naturally feel better and have more energy.

🔹. Stop comparing yourself to others. You are not supposed to be like anyone else. You are you. You are the only one who can be you. Your perspectives, gifts and value are exclusively yours. You are a unique expression of the divine. Revel in it! If you want something to measure yourself by, compare how you were yesterday to how you are today, and be kind. (at www.Totallysam.com)

This should be everyones moto, here are some Self Esteem Tips:

🔹. Be true to yourself. Live your life doing what feels right to you, not what someone else thinks you should do. It’s ok to listen to advice, but in the end, make the decision that feels best for you. Being a people pleaser is a very frustrating way to live. Get in the habit of pleasing yourself. You are responsible for your own happiness. Your feelings are important. ”Our self-respect tracks our choices. Every time we act in harmony with our authentic self and our heart, we earn our respect. It is that simple. Every choice matters.” ~Dan Coppersmith

🔹. Change your mental diet. Read uplifting books. Listen to uplifting tapes and CDs and attend uplifting workshops. What you focus on expands. What you put your attention on becomes more real. So focus on what you want to create, on what makes you happy. Don’t focus on negativity. Stop watching the news. Avoid whiners and complainers. Walk away.

🔹. Be aware of what your monkey mind, the voice in your head, is saying. Widen back and observe your thoughts. If a particular thought isn’t kind or isn’t serving you, note this and redirect your focus to what you are wanting. This may take a bit of practice. Remember to be kind to yourself as you are gaining awareness and strengthening your will.

🔹. Upgrade your physical diet. Processed foods contain very little nutritional value when compared to raw, organic fruits and vegetables. Eat fresh produce rather than processed foods whenever possible. Drink plenty of water, fresh juices and smoothies instead of caffeinated beverages or energy drinks. Add nutrient dense superfoods to your diet. When you take care of your body by supplying it with good nutrients, you will naturally feel better and have more energy.

🔹. Stop comparing yourself to others. You are not supposed to be like anyone else. You are you. You are the only one who can be you. Your perspectives, gifts and value are exclusively yours. You are a unique expression of the divine. Revel in it! If you want something to measure yourself by, compare how you were yesterday to how you are today, and be kind. (at www.Totallysam.com)

While traveling, vacations and summer plans may keep you busy, don’t neglect your workout schedule. You can still exercise and do everything you need to do – including enjoying your summer! You just have to be a little creative.

So, here are my 5 exercise and eating tips for this summer:

1⃣. Never skip both your Friday and Monday workouts. If you do this, you will probably go 4 full days (Fri, Sat, Sun, Monday) without working out. Four missed workout days could turn into weeks, months, summers and years!

2⃣. Get a stability ball, medicine balls, resistance bands and dumbbells to do exercises anywhere, anytime.

3⃣. Walk 30 minutes every day whether you workout or not. This keeps your fat-burning enzymes working for you.  For better overall health and fitness, it is critical to be as active as possible every day.

4⃣. Exercise at your hotel while on vacation. Most hotels will have a pool and small gym. Some even have obstacle courses.

5⃣. Don’t forget to “reasonably” (at least 90% compliance) stay on your meal plan.

Plan your menus and pack your food during the summer and when on vacation. You can also plan healthy meals at the restaurants you will be visiting. This will help you avoid the fast food trap and binge eating.

You know the food traps found in airport or roadside restaurants. The food choices are usually high-calorie, high-carb and high-fat. And, you know how much money you can waste at these food establishments.

Haphazard eating or grazing will skyrocket your calories and pack pounds on your body. Eat plenty of high-protein and high-fiber foods to keep your blood sugar levels more steady and to stay fuller for longer.

The simple solution is to plan and pack nutritious foods like lean meats, salad greens, nuts, fruit, yogurt, yogurt smoothies, vegetables, etc. If you drink coffee, skip the high-calorie designer coffees. (at www.Totallysam.com)

While traveling, vacations and summer plans may keep you busy, don’t neglect your workout schedule. You can still exercise and do everything you need to do – including enjoying your summer! You just have to be a little creative.

So, here are my 5 exercise and eating tips for this summer:

1⃣. Never skip both your Friday and Monday workouts. If you do this, you will probably go 4 full days (Fri, Sat, Sun, Monday) without working out. Four missed workout days could turn into weeks, months, summers and years!

2⃣. Get a stability ball, medicine balls, resistance bands and dumbbells to do exercises anywhere, anytime.

3⃣. Walk 30 minutes every day whether you workout or not. This keeps your fat-burning enzymes working for you.  For better overall health and fitness, it is critical to be as active as possible every day.

4⃣. Exercise at your hotel while on vacation. Most hotels will have a pool and small gym. Some even have obstacle courses.

5⃣. Don’t forget to “reasonably” (at least 90% compliance) stay on your meal plan.

Plan your menus and pack your food during the summer and when on vacation. You can also plan healthy meals at the restaurants you will be visiting. This will help you avoid the fast food trap and binge eating.

You know the food traps found in airport or roadside restaurants. The food choices are usually high-calorie, high-carb and high-fat. And, you know how much money you can waste at these food establishments.

Haphazard eating or grazing will skyrocket your calories and pack pounds on your body. Eat plenty of high-protein and high-fiber foods to keep your blood sugar levels more steady and to stay fuller for longer.

The simple solution is to plan and pack nutritious foods like lean meats, salad greens, nuts, fruit, yogurt, yogurt smoothies, vegetables, etc. If you drink coffee, skip the high-calorie designer coffees. (at www.Totallysam.com)

As my BIG day approaches, am starting to need some important essentials like for instance: The Shoe Dint! Its a telescoping shoe horn!

1⃣ No Bending
2⃣ No Stretching
3⃣ No Straining

Extends up to 3 feet and comes with a clip to to hold the shoe in place. Are you sold? I was!  (at www.Totallysam.com)

As my BIG day approaches, am starting to need some important essentials like for instance: The Shoe Dint! Its a telescoping shoe horn!

1⃣ No Bending
2⃣ No Stretching
3⃣ No Straining

Extends up to 3 feet and comes with a clip to to hold the shoe in place. Are you sold? I was! (at www.Totallysam.com)