Guest Blog: The Busy Woman’s Guide to Achieving Fitness Goals This Year

Guest Blog: The Busy Woman’s Guide to Achieving Fitness Goals This Year

Women are constantly juggling multiple roles, and in most cases, their own health and wellbeing take the backseat. While putting others ahead of yourself may seem like the right thing to do, it is not wise to ignore your health, particularly when it seems like you have no time in the day to fit in any physical activity. But being a woman, you know it is not difficult to achieve something when you have set your mind on it, so if you find yourself giving up your fitness resolutions every year, resolve to avoid that this year. Here are some tips and tricks to get fit despite your busy schedule:

Treat your exercise regimen as an important work event

Being a working woman, you know you prioritize your job. So why not make it work to your advantage? When planning your schedule for the week, take time to fit in your workout session or activities so that you do not miss them simply because you had no time. If you know you are going to be working late, you can plan a run, a swim, or yoga session in the morning. Moreover, setting definitive dates to achieve your fitness goals reduces the chance of procrastination.

Pay attention to your diet

What you eat forms a major part of a healthy lifestyle and gets the best results out of your physical activities. Busy women tend to ignore healthy meals just because they are too tired by the end of the day. Start with organizing your kitchen so that there is no junk food within reach. Next, cook more often at home—if doing this every day is not possible, cook in bulk and freeze the meals. Stock healthy ingredients for your between-meal snacking like lots of greens, lean meats, fruit, nuts, and organic produce. You will soon get into the habit of completely avoiding unhealthy foods, which will only take you closer to successfully keeping your resolutions.

Use pen and paper to track your goals

This old trick can be quite effective when you are struggling to stick to your fitness goals amid a hectic schedule. Write your goals (both short-term and long-term) on paper and put it up in a place where you will notice it daily. Jotting down resolutions like “I will eat greasy food only once this month” or “I will walk for 30 minutes at least five days this week” can motivate you to actually keep them. Do not forget to give yourself a pat on the back every time you complete one of these goals and strike it out from the list.

Do not be shy when enlisting help

As much as you hate to admit it, you are not superwoman—so there is nothing wrong with asking your husband/friend to look after the kids for half an hour while you go to the gym. With so much to do, it is easy to get overwhelmed. If you feel that way, you can even seek professional help from mental health counselors for your overall wellbeing. Also, taking time off to unplug from technology and de-stress doing what you love can help you be a happier person, which will work towards making you fitter.

Find a trainer you connect with

Finding the right personal trainer can make all the difference. You should look for someone that is positive, motivational, and will inspire you while making your workouts enjoyable. If you make your fitness regimen and diet something that you look forward to, it is half the battle won on the track to sticking to your goals. Start with baby steps, and know that it is okay to fail at times. However, giving up is not okay — your health is vital to effectively handling every challenge thrown at you regularly.

About the author

Paige Johnson is a self-described fitness “nerd.” She possesses a love for strength training and loves to shares her insights on LearnFit.

In addition to weight-lifting, she is a yoga enthusiast and avid cyclist.

Benefits of Stretching Part II

Benefits of Stretching Part II

 I keep making sure I share with you the Importance of Stretching. Stretching is important for people of all ages! One of the greatest benefits of stretching is that you’re able to increase your range of motion, which means your  joints can move further before an injury occurs. Post-exercise stretching can also aid in workout recovery, decrease muscle soreness, and ensure that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they’ll become injured.

My personal experience as a trainer is that I have heard from  new clients telling me , “oh nooo…I could never touch my toes, no way, I am too old for that” I always say to them, “Don’t you worry, I will have you tighten your shoes without having to sit down or asking someone else to do it for you” ..and guess what? after me stretching them during our workouts, they get to touch their toes and tighten their shoes!!!! They feel like in their 20’s again!!!

Benefits of Stretching:

Reduced muscle tension

Increased range of movement in the joints

Enhanced muscular coordination

Increased circulation of the blood to various parts of the body

Increased energy levels (resulting from increased circulation)

Make sure you take a few mins before you walk out of the Gym or after any physical activity and get those muscles stretched!!

For more info about my Stretching Programs, Call me @ 678-328-7662.

Why am I not getting results from my cardio?”

Why am I not getting results from my cardio?”

When was the last time you switched up your workout?

If your idea of a solid workout is sweating it out on the elliptical for an hour each time—and nothing else—you’re definitely plateauing, and not getting enough out of your time. If you’re doing the same run, the same hike, the same bike, the same swim, you aren’t challenging yourself.


Something else to seriously consider: if your goals are to slim down, tone up, or improve your cardiovascular fitness (or all of the above!), the most effective way to accomplish what you’re trying to accomplish is actually not through your traditional cardio at all. Instead, turn to weight lifting, strength training, and the like. High intensity interval training ( is a proven way to blast fat and build muscle and strength faster than traditional steady-state cardio. And pumping actual iron during a workout circuit is an intense and efficient way to get your heart pumping, your muscles working, and your calories burning—even after you’re done. 

For more information on how to get the body you have always wanted, Contact me @ 678-328-7662


Sugar FREE!!!! Is it really Sugar FREE???

Sugar FREE!!!! Is it really Sugar FREE???

Sugar alcohol is a kind of alcohol prepared from sugars. These organic compounds are a class of polyols, also called polyhydric alcoholpolyalcohol, orglycitol. They are white, water-soluble solids that occur naturally and are used widely in the food industry as thickeners and sweeteners. Unlike sugars, sugar alcohols do not contribute to the formation of tooth cavities.

Sugar and sugar alcohols are each considered nutritive sweeteners because they provide calories when consumed. Sugar alcohols,  contain fewer calories than sugar. Sugar provides 4 kcal/gram, and sugar alcohols provide an average of 2 kcal/gram.

Watch for sugar alcohols with names that end in -ol, such as sorbitol, mannitol, xylitol and maltitol. These sweeteners are chemically related to alcohol, but they have no alcoholic effects. They are carbohydrates that are converted to ordinary sugar during digestion. Almost every “sugar Free” gum has them 🙁 I am a a big Gumholic…I love Gums!!!

Sugar alcohols are used in many products labeled as “low carb,” “low sugar” or “sugar free.” But don’t be fooled. Sugar alcohols have calories and will raise your blood glucose level. In addition, many low-carb foods that are sweetened with sugar alcohols are high in fat, and large quantities of sugar alcohols often cause diarrhea. :/

Common side effects of sugar alcohol consumption  include bloating, gas, and abdominal pain.

For more Nutritional tips, Contact me@678-328-7662

Have you ever stuffed the last doughnut down your throat? 

Have you ever stuffed the last doughnut down your throat? 

These are signs that your self-control could use a little work.

Are you in control when it comes to food? This is a tough question to answer, simply because so many of us seek in tempting aromas and sweet and salty snacks. Mostly when you see someone eating something and it is just like a habit to extend your arms and say: Can I have some? when you really don’t need that.

If you worry that you may not have the self-control to resist certain foods, I am here to help you with some tips that will help you overcome temptation….

Self-control is the ability to control the actions you take in your daily life and the decisions you make. A person with self-control is able to meet temptations and distractions calmly but resolutely. Without that feeling of control, you end up feeling depressed, powerless, and weak.. Then,  you feel like a big bag of potato because of what you ended eating.