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/
There are a couple of things about this photo. 1) Since I couldn’t get @taniathemachine herself, I decided to get my own machine aka @blisssparklez . 2) the room am teaching in is the same room @shauntfitness uses a lot, but I have met met or seen him. 3) Looking at this picture, I really need to get some yellow basketball shorts cause the yellow strip throws off the assemble. Lol!!  (at www.Totallysam.com)

There are a couple of things about this photo. 1) Since I couldn’t get @taniathemachine herself, I decided to get my own machine aka @blisssparklez . 2) the room am teaching in is the same room @shauntfitness uses a lot, but I have met met or seen him. 3) Looking at this picture, I really need to get some yellow basketball shorts cause the yellow strip throws off the assemble. Lol!! (at www.Totallysam.com)


    I’m watching Tyler Perry’s Temptation



“Where to begin? This film had so many things wrong, the only saving grace was actress Ren’ee Taylor. The rest of the cast was miscast and wasn’t strong enough to carry this film. Am a huge Tyler Perry Fan! He failed with the casting because the script was good and strong, with the right cast this could have been a #1 movie. From Vanessa Williams fake accent, to Brandy lost character development. 

Kim “WTF” Kardasian!! Tyler said he only cast non-talent Kim Kardashian because of her twitter followers, he thought he could score a box office hit with her….bottom line it was an epic fail. 

Junee who is a fairly decent actress was probably the biggest miscast of all. That role should have went to someone like Tarji P. Henson, Kimberly Elise who are much stronger actresses. I feel he wanted to go for a younger audience, but this script called for a mature stronger cast. #sorrytyler”



    
    
        Check-in to
    
    
    Tyler Perry’s Temptation on tvtag

I’m watching Tyler Perry’s Temptation

“Where to begin? This film had so many things wrong, the only saving grace was actress Ren’ee Taylor. The rest of the cast was miscast and wasn’t strong enough to carry this film. Am a huge Tyler Perry Fan! He failed with the casting because the script was good and strong, with the right cast this could have been a #1 movie. From Vanessa Williams fake accent, to Brandy lost character development. Kim “WTF” Kardasian!! Tyler said he only cast non-talent Kim Kardashian because of her twitter followers, he thought he could score a box office hit with her….bottom line it was an epic fail. Junee who is a fairly decent actress was probably the biggest miscast of all. That role should have went to someone like Tarji P. Henson, Kimberly Elise who are much stronger actresses. I feel he wanted to go for a younger audience, but this script called for a mature stronger cast. #sorrytyler”

Check-in to Tyler Perry’s Temptation on tvtag

Sooner or later, most of us run into an exercise we just can’t do, so it pays to know when to make exercises easier, more stable or ditch them altogether.

➡Add stability - If you’re feeling wobbly, look for ways to create a more stable environment. For example, a squatoffers a more stability than a move with a staggered stance, such as a lunge. Sitting is more stable than standing and machines might allow you to focus more on form than free weights. Start with what you need to keep good form and gradually progress from there.

➡Reduce the weight - If you’re struggling with an exercise, reduce the amount of weight you’re using. You may find an exercise becomes much friendlier when you have complete control of your weight.

➡Change Your Position - Sometimes a small change can make a huge difference in an exercise. For example, one client swore she could not do lunges because they hurt her knees. I knew she was lying, of course, but I decided to go along with it. By having her elevate her front foot, she was able to avoid any knee pain. You can imagine how thrilled she was.

➡Substitute Exercises - Sometimes, you try everything and an exercise still doesn’t work for you. Fortunately, there’s no federal law requiring you to do certain exercises and you can almost always find a substitution. The trick is to find moves that work the same muscle group you’re working on.  (at www.Totallysam.com)

Sooner or later, most of us run into an exercise we just can’t do, so it pays to know when to make exercises easier, more stable or ditch them altogether.

➡Add stability - If you’re feeling wobbly, look for ways to create a more stable environment. For example, a squatoffers a more stability than a move with a staggered stance, such as a lunge. Sitting is more stable than standing and machines might allow you to focus more on form than free weights. Start with what you need to keep good form and gradually progress from there.

➡Reduce the weight - If you’re struggling with an exercise, reduce the amount of weight you’re using. You may find an exercise becomes much friendlier when you have complete control of your weight.

➡Change Your Position - Sometimes a small change can make a huge difference in an exercise. For example, one client swore she could not do lunges because they hurt her knees. I knew she was lying, of course, but I decided to go along with it. By having her elevate her front foot, she was able to avoid any knee pain. You can imagine how thrilled she was.

➡Substitute Exercises - Sometimes, you try everything and an exercise still doesn’t work for you. Fortunately, there’s no federal law requiring you to do certain exercises and you can almost always find a substitution. The trick is to find moves that work the same muscle group you’re working on.  (at www.Totallysam.com)

Meet Val, a member of the P90 test group here at Beachbody. Val had been going to a gym for months after the birth of her daughter and hadn’t seen great results. She decided to try P90, and had some amazing results! After 90 days, she lost 25 pounds and 21.5 inches. Here’s what Val had to say about her experience:

When I started this program my main goal was to wear a bikini comfortably and not feel shy. There was this moment where I was outside swimming with my son and I was in my bathing suit, and I got out of the pool and he said, “Ooh mom, look at your fat jiggly belly.” I don’t want that for my kids. I don’t want them to think of me as “Fat Mommy.” 

In the past 90 days by doing P90 I’ve lost 25 pounds, over 21 inches, and the place that I notice it the most is in my belly. And I do have a lot of definition now in my arms, and I notice it a lot in my quads. It’s amazing and I feel wonderful.  I feel how I did 10 years ago, pre-children. Going to the gym for 8 months didn’t give me the results that I’ve gotten in the past 90 days on P90.

I think I accomplished my goal of being a hot momma. My son, he said, “Hey mamma, remember when I told you that your belly was fat and jiggly? It’s not any more!” 

I’ve never been this fit, I’ve never had this tone in my body, and just muscles. I’ve never had that. I started out as a size 10 and I’m at a 6 now. I feel great. There’s no better way to live than being fit and feeling healthy. Take The Challenge by visiting link in profile. (at www.Totallysam.com)

Meet Val, a member of the P90 test group here at Beachbody. Val had been going to a gym for months after the birth of her daughter and hadn’t seen great results. She decided to try P90, and had some amazing results! After 90 days, she lost 25 pounds and 21.5 inches. Here’s what Val had to say about her experience:

When I started this program my main goal was to wear a bikini comfortably and not feel shy. There was this moment where I was outside swimming with my son and I was in my bathing suit, and I got out of the pool and he said, “Ooh mom, look at your fat jiggly belly.” I don’t want that for my kids. I don’t want them to think of me as “Fat Mommy.” 

In the past 90 days by doing P90 I’ve lost 25 pounds, over 21 inches, and the place that I notice it the most is in my belly. And I do have a lot of definition now in my arms, and I notice it a lot in my quads. It’s amazing and I feel wonderful.  I feel how I did 10 years ago, pre-children. Going to the gym for 8 months didn’t give me the results that I’ve gotten in the past 90 days on P90.

I think I accomplished my goal of being a hot momma. My son, he said, “Hey mamma, remember when I told you that your belly was fat and jiggly? It’s not any more!” 

I’ve never been this fit, I’ve never had this tone in my body, and just muscles. I’ve never had that. I started out as a size 10 and I’m at a 6 now. I feel great. There’s no better way to live than being fit and feeling healthy. Take The Challenge by visiting link in profile. (at www.Totallysam.com)

"Wanna see a magic trick? Behold! The disappearing woman! Seriously though. This is what 180 days on P90 did for me. The picture on the left I was 218 pounds. The picture on the right I am 154 pounds. The abs are me. The arms are me. This is all me. Strong is the new skinny and I am so happy that I am STRONG!" ‪ (at www.Totallysam.com)

"Wanna see a magic trick? Behold! The disappearing woman! Seriously though. This is what 180 days on P90 did for me. The picture on the left I was 218 pounds. The picture on the right I am 154 pounds. The abs are me. The arms are me. This is all me. Strong is the new skinny and I am so happy that I am STRONG!" ‪ (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)

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)