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/
1⃣Don’t waste your calories on drinks. Drink water instead, and save your calories for nutrient dense foods. Here is a list of 100 nutrient dense and healthy foods to eat.

2⃣No time to work out? Set your alarm to wake you up 30 minutes earlier. Make exercise a priority and part of your everyday routine.

⃣3The best time to work out is at a time you will always do it. Whether it’s morning, afternoon or night, choose a time that will keep your workouts consistent.

4⃣When you start a fitness program, the people around you will either support you or tear you down. Ignore their negativity. Remember that your goal is to be healthy. If someone has a problem with that, then that’s their own problem.

5⃣Don’t make excuses. Everyone, and I do mean everyone, can have the body they want – if they would just knock down the walls they’ve built around themselves. (at www.Totallysam.com)

1⃣Don’t waste your calories on drinks. Drink water instead, and save your calories for nutrient dense foods. Here is a list of 100 nutrient dense and healthy foods to eat.

2⃣No time to work out? Set your alarm to wake you up 30 minutes earlier. Make exercise a priority and part of your everyday routine.

⃣3The best time to work out is at a time you will always do it. Whether it’s morning, afternoon or night, choose a time that will keep your workouts consistent.

4⃣When you start a fitness program, the people around you will either support you or tear you down. Ignore their negativity. Remember that your goal is to be healthy. If someone has a problem with that, then that’s their own problem.

5⃣Don’t make excuses. Everyone, and I do mean everyone, can have the body they want – if they would just knock down the walls they’ve built around themselves. (at www.Totallysam.com)

Everybody is standing, but you must stand out.

Everybody is breaking grounds; but you must breakthrough!

Everybody scratching it; but you must scratch it hard!

Everybody is going, but you must keep going extra miles!

Dare to be exceptionally excellent and why not? (at www.Totallysam.com)

Everybody is standing, but you must stand out.

Everybody is breaking grounds; but you must breakthrough!

Everybody scratching it; but you must scratch it hard!

Everybody is going, but you must keep going extra miles!

Dare to be exceptionally excellent and why not? (at www.Totallysam.com)

There are a variety of ways that you can make sure you always use proper form and stay safe during your regular weight training sessions.

Consult a doctor. Check with a health professional to make sure you’re fit enough for physical activity, especially if you are over age 40 and/or physically inactive.

Set reasonable goals. With the help of a trainer, you can set intelligent goals to help prevent overtraining injuries. Try to have a clear reason for each exercise that you make part of your program.

Breathe. Do not forget to maintain your breathing while performing each exercise. Weight training can cause large spikes in blood pressure, especially if you hold your breath during an exercise. As a general rule, you should exhale during the hard portion of the exercise and inhale during the easier portion of the exercise.

Aim for balance. Try to maintain good balance between muscles during workouts, not just by working different muscles on different days. If you work the front of your shoulder, don’t forget to incorporate exercises that also work the back.

Lift the proper weight. For most strength training programs, the right amount of weight for you should be enough so that your muscles feel tired after 10 to 15 repetitions.

Don’t overload on sets. One set of exercises to failure is almost always all that is needed for results. Extra sets serve only to waste your time and may cause overload injuries.

Don’t try to rush. Avoid jerking the weight up. Lift and lower weight in a slow, controlled manner. This helps you focus on good form, stay in tune with your muscle groups by isolating them, and doesn’t let you use momentum to “cheat” while lifting.

Be consistent. Three workouts per week helps build muscle — two helps maintain it. Wear shoes. Never try to workout without shoes. Bare feet are more susceptible to injury and may harm your ability to balance.

Use mirrors. Try to workout in front of a mirror as much as possible to monitor your form. If there are no mirrors available, ask a professional or experienced workout partner to critique your form on a regular basis.

There are a variety of ways that you can make sure you always use proper form and stay safe during your regular weight training sessions.

Consult a doctor. Check with a health professional to make sure you’re fit enough for physical activity, especially if you are over age 40 and/or physically inactive.

Set reasonable goals. With the help of a trainer, you can set intelligent goals to help prevent overtraining injuries. Try to have a clear reason for each exercise that you make part of your program.

Breathe. Do not forget to maintain your breathing while performing each exercise. Weight training can cause large spikes in blood pressure, especially if you hold your breath during an exercise. As a general rule, you should exhale during the hard portion of the exercise and inhale during the easier portion of the exercise.

Aim for balance. Try to maintain good balance between muscles during workouts, not just by working different muscles on different days. If you work the front of your shoulder, don’t forget to incorporate exercises that also work the back.

Lift the proper weight. For most strength training programs, the right amount of weight for you should be enough so that your muscles feel tired after 10 to 15 repetitions.

Don’t overload on sets. One set of exercises to failure is almost always all that is needed for results. Extra sets serve only to waste your time and may cause overload injuries.

Don’t try to rush. Avoid jerking the weight up. Lift and lower weight in a slow, controlled manner. This helps you focus on good form, stay in tune with your muscle groups by isolating them, and doesn’t let you use momentum to “cheat” while lifting.

Be consistent. Three workouts per week helps build muscle — two helps maintain it. Wear shoes. Never try to workout without shoes. Bare feet are more susceptible to injury and may harm your ability to balance.

Use mirrors. Try to workout in front of a mirror as much as possible to monitor your form. If there are no mirrors available, ask a professional or experienced workout partner to critique your form on a regular basis.

When a new day begins, dare to smile gratefully.

When there is darkness, dare to be the first to shine a light.

When there is injustice, dare to be the first to condemn it.

When something seems difficult, dare to do it anyway.

When life seems to beat you down, dare to fight back.

When there seems to be no hope, dare to find some.

When you’re feeling tired, dare to keep going.

When times are tough, dare to be tougher.

When love hurts you, dare to love again.

When someone is hurting, dare to help them heal.

When another is lost, dare to help them find the way.

When a friend falls, dare to be the first to extend a hand.

When you cross paths with another, dare to make them smile.

When you feel great, dare to help someone else feel great too.

When the day has ended, dare to feel as you’ve done your best.

Dare to be the best you can –

At all times, Dare to be!

When a new day begins, dare to smile gratefully.

When there is darkness, dare to be the first to shine a light.

When there is injustice, dare to be the first to condemn it.

When something seems difficult, dare to do it anyway.

When life seems to beat you down, dare to fight back.

When there seems to be no hope, dare to find some.

When you’re feeling tired, dare to keep going.

When times are tough, dare to be tougher.

When love hurts you, dare to love again.

When someone is hurting, dare to help them heal.

When another is lost, dare to help them find the way.

When a friend falls, dare to be the first to extend a hand.

When you cross paths with another, dare to make them smile.

When you feel great, dare to help someone else feel great too.

When the day has ended, dare to feel as you’ve done your best.

Dare to be the best you can –

At all times, Dare to be!

Loving ourselves isn’t a one time event. It’s an endless, moment by moment ongoing process.

It begins with you, enfolding yourself in your own affection and appreciation.

Read on for steps to discover your worth and enfold yourself in affection and appreciation.

1. Begin your day with love (not technology).Remind yourself of your worthiness before getting out of bed. Breathe in love and breathe out love. Enfold yourself in light. Saturate your being in love.

2. Take time to mediate and journal. Spend time focusing inward daily. Begin with 5 minutes ofmeditation and 5 minutes of journaling each morning. Gradually increase this time.

3. Talk yourself happy. Use affirmations to train your mind to become more positive. Put a wrist band on your right wrist. When you’re participating in self-abuse of any form, move the band to your left wrist.

4. Get emotionally honest. Let of go of numbing your feelings.Shopping, eating, and drinking are examples of avoiding discomfort, sadness, and pain. Mindfully breathe your way through your feelings and emotions.
 (at www.Totallysam.com)

Loving ourselves isn’t a one time event. It’s an endless, moment by moment ongoing process.

It begins with you, enfolding yourself in your own affection and appreciation.

Read on for steps to discover your worth and enfold yourself in affection and appreciation.

1. Begin your day with love (not technology).Remind yourself of your worthiness before getting out of bed. Breathe in love and breathe out love. Enfold yourself in light. Saturate your being in love.

2. Take time to mediate and journal. Spend time focusing inward daily. Begin with 5 minutes ofmeditation and 5 minutes of journaling each morning. Gradually increase this time.

3. Talk yourself happy. Use affirmations to train your mind to become more positive. Put a wrist band on your right wrist. When you’re participating in self-abuse of any form, move the band to your left wrist.

4. Get emotionally honest. Let of go of numbing your feelings.Shopping, eating, and drinking are examples of avoiding discomfort, sadness, and pain. Mindfully breathe your way through your feelings and emotions.
(at www.Totallysam.com)

I have realized; it is during the times I am far outside my element that I experience myself the most. That I see and feel who I really am, the most! I think that’s what a comet is like, you see, a comet is born in the outer realms of the universe! But it’s only when it ventures too close to our sun or to other stars that it releases the blazing “tail” behind it and shoots brazen through the heavens! And meteors become sucked into our atmosphere before they burst like firecrackers and realize that they’re shooting stars! That’s why I enjoy taking myself out of my own element, my own comfort zone, and hurling myself out into the unknown. 

Because it’s during those scary moments, those unsure steps taken, that I am able to see that I’m like a comet hitting a new atmosphere: suddenly I illuminate magnificently and fire dusts begin to fall off of me! I discover a smile I didn’t know I had, I uncover a feeling that I didn’t know existed in me… I see myself. I’m a shooting star. A meteor shower. But I’m not going to die out. I guess I’m more like a comet then. I’m just going to keep on coming back. (at www.Totallysam.com)

I have realized; it is during the times I am far outside my element that I experience myself the most. That I see and feel who I really am, the most! I think that’s what a comet is like, you see, a comet is born in the outer realms of the universe! But it’s only when it ventures too close to our sun or to other stars that it releases the blazing “tail” behind it and shoots brazen through the heavens! And meteors become sucked into our atmosphere before they burst like firecrackers and realize that they’re shooting stars! That’s why I enjoy taking myself out of my own element, my own comfort zone, and hurling myself out into the unknown.

Because it’s during those scary moments, those unsure steps taken, that I am able to see that I’m like a comet hitting a new atmosphere: suddenly I illuminate magnificently and fire dusts begin to fall off of me! I discover a smile I didn’t know I had, I uncover a feeling that I didn’t know existed in me… I see myself. I’m a shooting star. A meteor shower. But I’m not going to die out. I guess I’m more like a comet then. I’m just going to keep on coming back. (at www.Totallysam.com)

1. Fear is no excuse; we’re all afraid.

It’s part of being human. It’s what you do in spite of your fear that matters. Look your fear in the eye. Tell it to back down. You have work to do, people to see, and connections to make.

2. Make a choice

We make hundreds of choices every day. Become aware of the choices you make and the consequences of your choices. Choose to get up an hour early. Choose to use your gifts and talents. Choose to go the extra mile. Choose to ask for help. Choose to leave your mark on the world. It’s all about choices.

3. Talk to yourself

Use encouraging words. I’m 58 years old. Saturday night I ran a five mile road race for charity. It was 93 degrees and we ran on the black pavement at 8 p.m. There were no water stations. I used the mantra, “I am a fighter.” I talked myself across the finish line. Why did I do it? Because I could!

4. Minimize your number of regrets

Do what you need to do today to live your dreams. Don’t hesitate, delay, or isolate. Apologize, take the high road, and accept responsibility for all that you do and all that you don’t do. Life is messy. So what! Learn from your mistakes and move on.

5. Don’t be afraid of hard work

Be willing to do what it takes. Put in the hours. Network. Become an expert. Don’t back down and don’t give in. Dream big! Sometimes life will demand that you crawl one more inch and sometimes life will allow you to soar. Continue to advance forward. Enjoy it all. (at www.Totallysam.com)

1. Fear is no excuse; we’re all afraid.

It’s part of being human. It’s what you do in spite of your fear that matters. Look your fear in the eye. Tell it to back down. You have work to do, people to see, and connections to make.

2. Make a choice

We make hundreds of choices every day. Become aware of the choices you make and the consequences of your choices. Choose to get up an hour early. Choose to use your gifts and talents. Choose to go the extra mile. Choose to ask for help. Choose to leave your mark on the world. It’s all about choices.

3. Talk to yourself

Use encouraging words. I’m 58 years old. Saturday night I ran a five mile road race for charity. It was 93 degrees and we ran on the black pavement at 8 p.m. There were no water stations. I used the mantra, “I am a fighter.” I talked myself across the finish line. Why did I do it? Because I could!

4. Minimize your number of regrets

Do what you need to do today to live your dreams. Don’t hesitate, delay, or isolate. Apologize, take the high road, and accept responsibility for all that you do and all that you don’t do. Life is messy. So what! Learn from your mistakes and move on.

5. Don’t be afraid of hard work

Be willing to do what it takes. Put in the hours. Network. Become an expert. Don’t back down and don’t give in. Dream big! Sometimes life will demand that you crawl one more inch and sometimes life will allow you to soar. Continue to advance forward. Enjoy it all. (at www.Totallysam.com)