Fitness & Wellness

Healthy Travel Tips - How I got searched?!

Healthy Travel Tips – How I got searched?!

I’ve been on a 9 day trip traveling across the country attending personal and professional development conferences and masterminds.
Planes, planes, & planes (buses, taxis, and Uber’s, too).
Traveling can often feel like a hassle and sometimes even a reason to “abandon” our healthy nutrition habits. I want to share with you some simple tips you can use when traveling by planes, trains, or automobile. Plus, I want to help you save you some Time & Money; as well as the extra hassle while traveling!

Yep, they searched my bag.

Click the Play =>

Healthy Airplane Travel Tips and what healthy snack caused my carry bag to get searched!

It’s so convenient to see all the water stations throughout the airport – saves you $$$ and the environment, too!!
That’s right, you need to drink even MORE water while you travel!!


Love this water display 🙂

It can be expensive and a drag to pack healthy foods.

Here’s my favorite complete combo that CAN go with you anywhere:
* Almonds
* Green Apple
* Arbonne Protein – all you need access to is a shaker cup, water, & ice – which you can find at hotels & airports.

Healthy Fats, Plant Based Protein, Carbs from Fruit – Make Up a complete combo to keep your hunger & hormones in check!

Traveling to visit family, see sights, for business, to explore, or more; are a valuable part of life!
Experience as much as you can!Sound like a plan?

I hope you found these tips valuable and are planning your next trip:)

Where will you be headed?

Well I have an amazing opportunity for you to not only create your Vacation Body, but also send You & a Friend on a 6 Day/5 Night Vacation at a 5 Star Resort – For FREE, just for completing my 6 Week Challenge.

X No Weight Loss Goal
X No Bait & Switch

Sure there are a couple of requirements like showing up to at least 2 workouts a week. After all, we want you to get you RESULTS!

Dream Body + Dream Vacation = www.SummersVacationBody.com

I only have a limited number of Vacations to give away. So ACT FAST and secure a spot with a deposit on the next page and attend one of our Orientations where we will go over all the details.

Can’t wait to send you on a Vacation with your Dream Body too!

=> CLICK HERE to Learn More and Secure a Spot <=

xoxo
Summer
and on behalf of the entire Summer’s Fitness Team

PS- All the details are on here and we will go over more at the Orientation. We are looking for people serious about creating a Dream Body & Dream Vacation.


Meet Jeremie Montabone, RNFA, BSN, FAI

Meet Jeremie Montabone, RNFA, BSN, FAI

The other day I introduced you to Coach Jeremie, well sort of;)
If you missed his Video on Understanding the Core, you can view it HERE.
I want to take some time now, to let Coach Jeremie share his story.
MY STORY: Jeremie Montabone, RNFA, BSN, FAI
 
The other day I introduced you to Coach Jeremie, well sort of;)
If you missed his Video on Understanding the Core, you can view it HERE.
I want to take some time now, to let Coach Jeremie share his story.
MY STORY: Jeremie Montabone, RNFA, BSN, FAI
 
Hello, my name is Jeremie Montabone. I was born and raised in Ohio and live in Jackson Township. I am married to Summer, my beautiful wife of 19 years. We have 2 daughters, Lennox and Layna, who are full of energy and are free spirited. I love to exercise, hike, fish, travel, and spend time with my family.
I attended the University of Toledo, where I obtained a Bachelor’s of Science in Nursing. I have been a Registered Nurse for 17 years. I started my career as a staff nurse in open-heart surgery, then obtained additional credentialing as an RN First Assistant, and became the Clinical Lead of the Open Heart Department.
In 2008 I was fortunate to have the opportunity to start the Open Heart program at Affinity Medical Center. We had a very successful program and continued to grow each and every year. In November of 2017, tragedy struck our Hospital and community. Our friend and coworker, cardiologist Dr. “Skip” Seese was shot and killed. We continued to press on as a hospital, but it was difficult. In January 2018, we were informed the hospital would close and cease patient care within 30 days. All leaders were required to stay until the closing process was complete. My last day of work in the hospital setting was March 6, 2018.
With this time, I saw an opportunity to reinvent myself, as a person, and as a Nurse. I wanted to turn a scary and uncertain time in my life into a positive. I took a few months off to spend as much time as possible with my family. I obtained a personal training certification and attended the Functional Aging Institute, becoming a Certified Functional Aging Specialist.
I have been with the Summer’s Fitness Family since it opened in 2007. For the second time in my career I am blessed to be able to start a new program. I was honored and excited to be chosen to start the Forever Fitcamp program. I am now able to use my knowledge, as a Registered Nurse and a Functional Aging Specialist, to help clients on their commitment to themselves to become healthier, happier, and more fit than they have ever been.
####
Maybe you can relate to being faced with a situation where you have a choice to give up or re-invent yourself?
Yes, I know Jeremie quite well:)  And I hold him to the same high standards and expectations- trust me- he doesn’t get any slack;)
What I am most proud of in this situation, is that while his whole career has been in nursing…and everyone else kept asking, “why aren’t you going back into nursing?“, he decided to take this as an opportunity to evaluate his lifeexperiences and WHO and HOW he wants to serve others.
This is quite a switch as his previous patients were always asleep;)
Without a doubt, Jeremie is one of the most talented RNFAs..not my words, but his former employees, colleagues, and the surgeons he worked with….
But for many of us, we often feel we are “obligated” to a career…
Maybe you’ve never thought of it that way or maybe you can relate?
It is scary going into a new profession, you bet. The uncertainties…will you succeed? The financial risks and additional investments into embarking on a new career. The expectations of others…….well, it’s none of your business what other people think of you:)
There is one thing that makes it all work and that also happens to be our “word of the week” at Summer’s Fitness and that is BELIEVE or BELIEF.
If you have Belief in yourself – anything is possible.
It makes getting out of your comfort zone, in so many aspects, obtainable and rewarding!
There are many facets and takeaways from Jeremie’s story and I hope you found it informational and inspirational, as we continue to share more with you on Corrective and Adaptive Exercise, too.
We look forward to serving you, your friends, family, & coworkers on your health & happiness journey too!
Of course I have to take this opportunity to share some cute family photos, I hope you will enjoy:)
Click Here or Call/Text 330-497-2474 to request an appointment.
Committed to your success,
Summer Montabone
Jeremie Disney
Jeremie Glow 5K
Jeremie Girl
Jeremie Summer
Jeremie Dad
Jeremie Forever Fit
PS- It doesn’t matter your age…..Jeremie has worked with clients a variety of ages who have experienced abdominal surgery or trauma, to start feeling their best again! In fact, I am a client too:)
PPS- Maybe this doesn’t apply to you, but maybe you know someone who could benefit from this information or opportunity:) Feel free to forward this email to a friend, family member, or co-worker, or CLICK HERE to schedule an appointment.
Hello, my name is Jeremie Montabone. I was born and raised in Ohio and live in Jackson Township. I am married to Summer, my beautiful wife of 19 years. We have 2 daughters, Lennox and Layna, who are full of energy and are free spirited. I love to exercise, hike, fish, travel, and spend time with my family.
I attended the University of Toledo, where I obtained a Bachelor’s of Science in Nursing. I have been a Registered Nurse for 17 years. I started my career as a staff nurse in open-heart surgery, then obtained additional credentialing as an RN First Assistant, and became the Clinical Lead of the Open Heart Department.
In 2008 I was fortunate to have the opportunity to start the Open Heart program at Affinity Medical Center. We had a very successful program and continued to grow each and every year. In November of 2017, tragedy struck our Hospital and community. Our friend and coworker, cardiologist Dr. “Skip” Seese was shot and killed. We continued to press on as a hospital, but it was difficult. In January 2018, we were informed the hospital would close and cease patient care within 30 days. All leaders were required to stay until the closing process was complete. My last day of work in the hospital setting was March 6, 2018.
With this time, I saw an opportunity to reinvent myself, as a person, and as a Nurse. I wanted to turn a scary and uncertain time in my life into a positive. I took a few months off to spend as much time as possible with my family. I obtained a personal training certification and attended the Functional Aging Institute, becoming a Certified Functional Aging Specialist.
I have been with the Summer’s Fitness Family since it opened in 2007. For the second time in my career I am blessed to be able to start a new program. I was honored and excited to be chosen to start the Forever Fitcamp program. I am now able to use my knowledge, as a Registered Nurse and a Functional Aging Specialist, to help clients on their commitment to themselves to become healthier, happier, and more fit than they have ever been.
####
Maybe you can relate to being faced with a situation where you have a choice to give up or re-invent yourself?
Yes, I know Jeremie quite well:)  And I hold him to the same high standards and expectations- trust me- he doesn’t get any slack;)
What I am most proud of in this situation, is that while his whole career has been in nursing…and everyone else kept asking, “why aren’t you going back into nursing?“, he decided to take this as an opportunity to evaluate his lifeexperiences and WHO and HOW he wants to serve others.
This is quite a switch as his previous patients were always asleep;)
Without a doubt, Jeremie is one of the most talented RNFAs..not my words, but his former employees, colleagues, and the surgeons he worked with….
But for many of us, we often feel we are “obligated” to a career…
Maybe you’ve never thought of it that way or maybe you can relate?
It is scary going into a new profession, you bet. The uncertainties…will you succeed? The financial risks and additional investments into embarking on a new career. The expectations of others…….well, it’s none of your business what other people think of you:)
There is one thing that makes it all work and that also happens to be our “word of the week” at Summer’s Fitness and that is BELIEVE or BELIEF.
If you have Belief in yourself – anything is possible.
It makes getting out of your comfort zone, in so many aspects, obtainable and rewarding!
There are many facets and takeaways from Jeremie’s story and I hope you found it informational and inspirational, as we continue to share more with you on Corrective and Adaptive Exercise, too.
We look forward to serving you, your friends, family, & coworkers on your health & happiness journey too!
Of course I have to take this opportunity to share some cute family photos, I hope you will enjoy:)

 

Click Here or Call/Text 330-497-2474 to request an appointment.
Committed to your success,
Summer Montabone
Jeremie Disney
Jeremie Glow 5K
Jeremie Girl
Jeremie Summer
Jeremie Dad
Jeremie Forever Fit
PS- It doesn’t matter your age…..Jeremie has worked with clients a variety of ages who have experienced abdominal surgery or trauma, to start feeling their best again! In fact, I am a client too:)
PPS- Maybe this doesn’t apply to you, but maybe you know someone who could benefit from this information or opportunity:) Feel free to forward this email to a friend, family member, or co-worker, or CLICK HERE to schedule an appointment.

Do You Know Your "Core"?

Do You Know Your “Core”?

Most of us would respond sure, it’s my “abs”. But as Coach Jeremie, explains in this video below, there is A LOT more to Understanding the Core. This is Jeremie’s first experience doing a video, so he’s a little nervous, but we think he did awesome! I am behind the camera asking him some questions and helping him get out of his comfort zone, to help YOU!

Understanding the Core: with Jeremie RNFA, BSN, FAI

Maybe you suffer from chronic low back pain, experienced childbirth, a surgery, or a trauma, that has left you feeling like you have to hold back? Coach Jeremie has over 17 years as a Registered Nurse, specifically in Open Heart Surgery, and he understands the complexities of surgery, recovery, and long term implications. Today, he is utilizing that background to help people overcome their limitations through Corrective and Adaptive Exercise, as a Certified Functional Aging Specialist. If you are afraid to exercise or looking to work with a Specialist who truly understands your needs, CLICK HERE , schedule an appointment and let’s talk. We’d love for you to come in, have a conversation, and see if we can help develop a fitness plan for your needs. You were meant to move and you don’t live life sitting down! You shouldn’t have to hold back when it comes to living life or deal with daily pains!

Call/Text 330-497-2474 to request an appointment.

Committed to your success,
Summer

PS- It doesn’t matter your age…..Jeremie has worked with clients a variety of ages who have experienced abdominal surgery or trauma, to start feeling their best again!

PPS- Maybe this doesn’t apply to you, but maybe you know someone who could benefit from this information or opportunity:) Feel free to forward this email to a friend, family member, or co-worker.


Judy Has Dropped 65 Pounds

Judy Has Dropped 65 Pounds

Just shy of her two-year anniversary, Summer’s Fitness member, Judy, has completely transformed her life.  In less than 24 months, she has lost 65 pounds, over 33 inches, and 11% body fat!  Amazing!!

“I’m in better shape than I was twenty years ago!”

Judy, now embracing the benefits that come with living a healthy lifestyle, remembers a time when she didn’t feel as confident in herself.  “Before losing weight and getting into shape, I dreaded going places. I didn’t look good and I didn’t feel like myself,” she says. “I wanted to hide.  I wouldn’t let anyone take my photograph.”

It wasn’t until she ran into an acquaintance (that she almost didn’t recognize!) who had begun working out with Summer’s Fitness coach, Devin.  “He’d lost a lot of weight and he looked great.  He looked happier. I thought if he could do this, then so can I!  I signed up immediately.”

Since then, Judy has not only been making progress in the gym, but also has learned a great deal about overall health and wellness.  “I’ve completely changed my eating habits,” says Judy.  “I feel healthier and so much happier.”

“I’ve lost 65 pounds and all of the ‘skinny clothes’ in my closet fit me again.

At 58, Judy feels better than she did twenty years ago.  “Now I can’t wait to wear all of the clothes that have been hanging in my closet for years.”  The support and motivation she gets from trainer, Devin and the rest of the SF team have helped her lose weight in a lasting way.  “Devin has pushed me to accomplish so much more than I thought possible. I absolutely do recommend Summer’s Fitness whenever I’m asked.”

As a busy account executive, Judy’s time at the gym is precious, which is why Summer’s Fitness high intensity bootcamps  and personal training sessions are perfect for her.  30 minute classes, motivating coaches, and a holistic view of wellness has helped Judy achieve such amazing results.  Judy’s advice to those thinking their time has past to get healthy is this:

“It’s never too late to make positive changes and feel better about yourself.”

We are soooo super proud of Judy!  It’s hard to get started. It’s even harder to stick to it. We make the process easy with a supportive team behind you every step of the way!  

When you are ready to make a positive change in your life, Call or Text us at 330-497-2474, email us, send us a message, or request a complimentary consultation at www.summersfitness.com. We look forward to the opportunity to make a positive impact on your life too!

This Saturday, we are holding a FREE Fitness Orientation. CLICK HERE to reserve a spot and Claim 2 Weeks of FREE Fitness Bootcamp sessions. (Offer expires 8/31/17. For new participants or those who have not used our services in the past 6 months.)

Committed to your health & happiness,

Summer Montabone, CSCS and the entire Summer’s Fitness Team and Community

PS- We know it can be scary to get started, we get it!
Summer’s Fitness is the #1 fitness and fat loss program guaranteed to burn fat and get you in the best shape of your life!

Our high energy, safe, and supportive group environment works for all fitness levels from beginner to elite and delivers twice the results in half the time!

Click here to schedule a FREE Orientation or give us a Call or Text to 330-497-2474 to experience the difference, today!


Meet Jenn

Meet Jenn

“After more than 12 years of always putting the kids’ needs before my own, I realized that sometimes, I need to put my needs first in order to meet any of their needs.  That’s a hard concept for many of us moms.

Raise your hand if you can relate to that!

Like so many devoted moms, Jenn spent her waking hours making sure her kids were happy, healthy, and taken care of, even at the expense of her own well-being.  As the end of 2016 neared, she decided that sacrificing her own health wasn’t the example she wanted for her children, and decided it was time to lead by example.

Now, in just six months, thanks to the tools she has learned through her fitness journey at Summer’s Fitness, Jenn is down 55 pounds, 27.5 inches, and 8% body fat! “I have been able to change my approach to eating and activity,” says Jenn. “I have gone from an size 16/18 to a size 10.  Most importantly, I FEEL so much better.  I have more energy to tackle my week”

Energy is something Jenn could not seem to muster up before she joined Summer’s Fitness.  “Over the past several years I had put on quite a bit of weight due to lack of exercise, poor eating choices, and generally bad life decisions,” she says. “I found myself frequently moody, tired, and generally not feeling well.”  As a single working mom of 3 incredible kids, ages 9, 12 and 12, who are all very active with school, sports, and other activities, she was always skipping meals or eating fast food on the run in order to stay on schedule.

Jenn describes her old self as, “Overweight, unhappy with my appearance and how I was feeling, and starting to take medications on a regular basis for things like heartburn, headaches, and body aches.”

In addition, she was missing out participating in some activities with the kids.  What really hit hard though, Jenn says, “They were starting to take on some of my bad habits, and I didn’t want that for them.”

Like most people embarking on a new fitness journey, Jenn was apprehensive.  With a busy schedule and three kids, how was she going to also fit in exercise and meal planning? Luckily, Jenn didn’t need to fit in hour-long cardio and weight training sessions multiple days a week to get the results she wanted.

“Summer’s Fitness offers an incredible variety of days and times for boot camp classes.  These classes are short enough to fit in any schedule but very effective and fun!”

Jenn was also concerned about her own lack of accountability.  However, she was pleasantly surprised when she was welcomed into the SF family from the start. “At Summer’s, the coaches, staff and members are VERY friendly, supportive and inclusive.  They pulled me right out of my shell very quickly.  I now have this large network of other people with similar goals that I can access anytime, anywhere via the members’ Facebook group if I have a question, concern, need a pick me up or even looking for ideas for a new recipe.”

Thanks to weekly weigh-ins, monthly assessments, and daily contact in the Facebook group, Jenn has a reason to stay accountable and focused on her goals.  “In my past experiences, if I didn’t have accountability through check ins, I would quickly find other things that came before my exercise plans,” she says.

Today, Jenn has the energy and enthusiasm to keep up with work, her home, her kids’ activities, and workout on a regular basis.  “This summer the kids and I have been hiking, camping, canoeing, swimming in the ocean, and playing games nightly in the backyard.  These are things I did not have the stamina to do in the past!”

Jenn has had such a life-changing experience through Summer’s Fitness, and is proud to be a healthy example for her kids.

“I recommend Summer’s Fitness to all of my friends and coworkers in the area!  Summer’s is a great place to belong.  The quality of coaches and variety workouts offers a challenge for ALL fitness levels without excluding those of us who start out very unfit.  Everyone at Summer’s fits in because the members are there to achieve their own personal best – not compete with the other members or ‘be seen’.”

Congratulations Jenn! We are SO PROUD of you for stepping out of your comfort zone and stepping into your greatness! It is our pleasure to guide you on your health, fitness, and happiness journey!

When you are ready to make a positive change in your life, Call us at 330-497-2474, email us, send us a message, or request a complimentary consultation at www.summersfitness.com. We look forward to the opportunity to make a positive impact on your life too!

Committed to your health & happiness,

Summer Montabone, CSCS and the entire Summer’s Fitness Team and Community


Meet Sam

Meet Sam

“Not to sound cliché, but Summer’s Fitness has literally changed my life.”

Sam lost 41.6 lbs, 20.5 inches & 10% Body Fat

Sam lost 41.6 lbs, 20.5 inches and 10% Body Fat

Those words, not said lightly, describe how Samantha took a small step towards a healthy lifestyle that made a HUGE difference in her life both personally and professionally.

At the young age of 25, Samantha became the CEO of her very own business, and since joining Summer’s Fitness, has become the CEO of her life.

Samantha is a hair stylist and salon owner, Modern Hairitage Salon.  Like many entrepreneurs, Samantha spent long hours building her business and left little time for anything else

“I became so engrossed [in my business], that I put my health on the back burner.  I had no exercise or nutrition routine, I ate whatever, whenever, and working out?  No, I didn’t have time for that!” she says.

Samantha would justify her decisions by saying, she didn’t have time to workout or eat healthy, and she was “fine” with her appearance.

What finally made her decide to try was the fact that bootcamps were a quick 30 minutes.  Who would have thought those 30 minutes would be LIFE CHANGING?!?!

Since joining Summer’s Fitness, Samantha said her life has changed drastically.  I’ve progressed in my career, I’ve learned to truly love myself and the skin I’m in, and I’m just all over happier.  The physical part of my journey is only half of what I have gained from joining Summer’s.  It started from within.  I realized that if I don’t put my health and myself first, I would be no good to anyone. For the first time in my life I truly know my body, and I love being healthy!  I’m a better friend, a better daughter, and a better boss now. The mental strength I have gained in the last 15 months is almost indescribable. I now have the mind set that I can do anything…and I will!  I want the people in my life to feel how I feel, it’s truly the best thing you can do for yourself.”

Sam was recently featured in About Magazine

Sam was recently featured in About Magazine

Samantha was the CEO of her company, and now she is the CEO of her life!  Summer’s Fitness helped her discover how she can have the best of both worlds!  “I have achieved things I didn’t even imagine possible,” she says.  “I walk differently, talk differently, and feel differently.  I pushed myself harder at the gym, and have used the last year to focus on my life and what makes me happy. I still have many health goals I want to accomplish, and I’m so excited for the continued journey!”

Today, Samantha is not only thriving personally, but her business is, too!  “I am in the process of expanding and relocating my salon and we will be having our grand opening on April 14th!

Even though I am busier than ever right now I have made the decision to still put my health first.  Eating right, working out at the gym – I feel like that is my core, and without that I won’t be able to function to my full potential.”

Sam is showing you can have it all without sacrificing your health. Way to go Sam!

Sam Swisher fb post

Are you ready to put yourself health and wellness first and become the CEO of your life like Samantha did? Give us a call at 330-497-2474 or click here to request a complimentary visit.


Meet Tammy ; She Once Suffered from “Gymtimidation”

Meet Tammy ; She Once Suffered from “Gymtimidation”

Tammy S GymIn just a few short months, Tammy has dropped 11 pounds, 10 inches, and over 2% body fat! Not only that, in those same short months, what she has lost in weight she has gained in confidence and motivation. A person who once avoided looking in mirrors because she didn’t like what she saw, now proudly sees herself as a strong, beautiful woman.

Tammy is a 45 year old mother to three children, ranging from ages 11 through 21. She works full time in a position where she sits – a lot. Before coming to Summer’s Fitness, she was unhappy with her physical appearance and lacked self confidence. Like many, not comfortable in her own skin…

She avoided social gatherings, avoided shopping, but longed for an answer to help make a life change. Her head was full of doubt and “what-if’s.

Tammy was apprehensive to start another “workout program,” due to past failures. Prior experiences left her with gym-timidation, wasted money, and a sense of failure. She didn’t think she could do a full-on program at her current weight and felt defeated before she had even started.

Thanks to Summer’s Fitness fitness bootcamp program and encouraging staff, Tammy was able to overcome her fears of the gym.

In just 4 short months, lost 11 pounds, 10 inches, and almost 2 pant sizes!

The progress she has made in the gym has improved her life outside of the gym as well. Tammy is proud of her slow and steady progress because for her, this wasn’t a quick fix.

Learning about nutrition, helpful staff, friendly members, and a support system has helped Tammy add fitness as a staple in her daily life : )

Tammy S and daughterNow, Tammy says she has more self-confidence and actually ENJOYS getting up and going to the gym. “When I miss a class I feel guilty” she says. She no longer shuns her reflection in the mirror and has enjoyed the fruits of her labor by replacing her now too-big clothes. “People are noticing and complimenting me on the hard work and determination,” Tammy adds, which also keeps her motivated to keep working hard. Her enthusiasm to create a healthier life for herself and her family is now something she can also share with her children. Tammy and her daughter both participated in the family fitness superhero challenge!

Her advice to anyone who feels they have tried “everything” or is swayed from working out in a gym because of “gym-timidation,” she says this: “Stay away from the scale and don’t rely on it – it can hurt your confidence. We all don’t lose the same way but keep at it – it will happen. Do it for you, invest in yourself, and DON’T GIVE UP.”

tammy.mantra

We are so proud of Tammy for putting herself first! When you are ready to invest in yourself too; experience the difference in our educational and motivating environment to achieve your personal best! ® Request a complimentary evaluation at www.summersfitness.com . We only accept motivated and coachable applicants. Our program is not a fit for everyone : )

 


Wrinkles

Wrinkles

The Other Night I Was Putting My 2.5 Year Old, Layna To Bed And It Was The Sweetest Moment 🙂

She hugged me, super tight and I didn’t want to let go.

She kissed me on the lips and I told her, I love you.

She repeated back, “I love you too“, in a whispery voice.

Then she started rubbing the sides of my face every so gently and went on to say:
Your face is so, so wrinkly.

It’s dark so you couldn’t see the shock on my face and she continued rubbing my face and said:
You’ve got a wrinkly face mom.

Oh that sweet moment suddenly turned into Layna being a little stinker. She is cute, but she is a handful!

I was also trying not to laugh, after all she seemed calm and it’s bedtime. I didn’t want her to get all ornery and start jumping on the bed.

She really is a sweetheart and I love every minute with her…the good and the challenging times too- even is she’s reminding me I am getting some wrinkles 😉

unnamed-4

While I know that I am getting older, after all I turned 40 this year and I get constant calls and mail from AARP and Medical Alerts, aging is inevitable too.

But age is just a number.

How you look and feel might not reflect your chronological years.

I would like to think I am aging gracefully. How about you?

Do you ever see former classmates that look like they’ve aged an extra 10 years?

When It Comes To Ageing Gracefully, That’s Where Exercise And Nutrition Come In.

What you eat and how you take care of your body is reflected in your hair, skin, nails, posture, activities, and more.

How you have taken care of yourself, is how you live.

The flip side can be for former athletes who beat their body up for years and are now paying the price with a bad back and weight gain due to depression and lack of activity.

For many it’s one extreme or the other – either they over exercise and beat their body up and it’s going to get angry back …….. or they sit around eating and drinking too much setting the stage for heart attacks and Type II Diabetes..

It’s that American all or nothing mentality;)

I’ve been on both ends of the spectrum. If you recall I am a retired Pro athlete and I retired 10 years ago because I knew I would pay for it later, if I kept going at that pace. I do have days now that my joints remind me of my past flips and tricks. Some days I can start to feel my “age” too.

I have also been a fluffy size 12 eating too much fast food and spending time on the couch. Even over the past 5 years I went through bouts of inactivity.

Then I Got Smarter.

Today, I know I have a balanced food and fitness regimen and it’s what I teach my clients too.

You don’t have to spend hours in the gym or follow restrictive diets.

My most successful clients only exercise 10-30 minutes a day and enjoy their favorite foods. There’s no crazy 100 reps of heavy lifts meant for trained pros, hours running on a hamster wheel, or calorie counting and starvation diets. Just realistic lifestyle habits to for your chaotic life and make sure you fit in your jeans;)

After all, it’s our small daily habits that make us. So if I have some wrinkles on my face from smiling too much, I am okay with that and you should be too!
unnamed-5

We are all going to get older, so we hope, but we can age gracefully and enjoy the precious moments in life without spending hours in the gym or sulking on the couch.

The wrinkles will come too, but maybe a little less than our friends because we are nourishing and caring for our body, rather than abusing or neglecting it. I know many people who take better care of their pets, than they do of themselves.

I will embrace my wrinkles, each one at a time, and enjoy all the precious moments in life…..for a long time to come and I hope you do too!

If you’d like to combat aging, improve your mood, and enjoy a healthy life, I’d love to help you too.

Just contact me and let’s come up with a plan that fits your life and your goals:)

Committed to helping you live a healthier & happier lifestyle,
xoxo
-Coach Summer Montabone, CSCS

PS- It doesn’t matter where you are located, my wrinkles and I can coach you virtually too:) If you are already enrolled in one of my programs, then you are good to go, but feel free to email me if you need any extra help!
unnamed-6


How Often Should You Change It Up

How Often Should You Change It Up

%image_alt%Plateaus are discouraging, but they provide valuable information. If you’ve been doing the same exercise routine forever, it’s time to change it up and try something new. The body is amazing. It adapts to the heavy work load we put on it and learns to be more efficient, using fewer calories and less effort to do the tasks we ask of it repeatedly. That’s why doing the same routine, without ramping it up or making changes, won’t get the same results after a while.

If you’re doing the same routine each day, consider making a change every six to eight weeks.

One reason the gyms that just put you on the trail of machines often don’t get the same results is that it’s the same workout day after day. You go from the leg machine to the arm machine, etc. Anyone that hasn’t worked out before will see dramatic changes initially. That’s the body adapting the muscles and hormones to learn the new exercise pattern. This takes about six weeks and then you’ll see amazing changes. However, between six to eight weeks, the body has made an adaptation to that style of training and the changes don’t continue. That’s when it’s time to look to something new.

Vary your routine for overall fitness.

If you’re only doing strength exercises, you aren’t doing your body a favor. The same is true for isolated cardio workouts and flexibility training. You need all types of exercises to have a healthy body. Strength training without flexibility training is the recipe for injury. For overall functional fitness, make sure you exercise all muscle groups and in all potential ways. Varying your routine also allows the muscles to rest between workouts, while other muscle groups get their fair share of exercise.

Take the boredom out of the routine and have fun again.

Yup, when you’re doing the same old thing, it start to look like a day at work. Learning something new forces you to focus on the task, rather than doing it by rote and is also a lot of fun. Whether you’re switching from a regular cardio to kickboxing (so much fun!) or calming down your inner being while improving your range of motion with yoga, you’ll start to enjoy and look forward to the workout.

Working out with a group at a boot camp adds socialization to the mix. You’ll make a lot of new friends and that makes it easier to face the grunt and grind of a good session.

Staying active is the most important part of the process, but so is making sure you give muscle groups a rest. That’s one reason people who just focus on a specific exercise often have injuries.

You’ll see weight drop off rapidly when you’re varying your workout. That’s because the body doesn’t have time to become efficient and burns more calories trying.

You’ll be giving your brain a workout, too, when you switch up your workout. Learning new movements starts to get the neurons firing and builds more connections.


Portions Matter

Portions Matter

Portions Matter

Weight loss is tough and portions matter if you’re serious about trying to lose weight. While eating raw vegetables probably won’t require you to have portion control, since the amount of fiber in them will fill you up before you add enough calories to make a difference. At one time it was thought that too much fruit had a negative effect, but since, most studies show that again, the fiber content will fill you up before you can eat too much to fill you out. Both of these types of whole foods should be eaten frequently throughout the day. However, for all other foods, portion control counts.

Drinking water before a meal will help with portion control.

Sometimes, the urge to eat doesn’t come from hunger, but dehydration. If you drink plenty of water throughout the day, you’ll probably find you’re less hungry. Also drinking a large glass of water before you eat can make you feel fuller so you want to eat less. Remember to use plain water, or water with a tad of lemon in it, rather than other types of drinks. Soft drinks are filled with extra calories and even diet soda has a negative effect causing weight gain. Stick with a large glass of water before meals and portion control will be easy.

Consider using smaller plates.

It almost seems to simple, but it’s true. Using smaller plates will visually trick you into thinking you ate more than you did. One study showed that people who used larger bowls compared to those given smaller bowls, served themselves 33 percent more food (In the case of the study, it was ice cream). The study also used two different sizes of scoops. Those who had larger scoops served themselves 14% more ice cream. The color of the dishware mattered too. The higher the contrast of the plate to the food, the less was eaten. If you’re eating pasta, don’t use a white plate, but opt for a brightly colored one. For salads and lower calorie foods, blend in with a green plate.

It doesn’t matter whether it says diet, you can’t eat the whole box!

Not only are there plenty of other reasons not to eat special “low calorie diet” foods, one of them is portion control. Just because the box of cookies says it’s lower in calories, it doesn’t mean you can eat the entire box…or maybe two….in one setting. While some natural sugar substitutes, such as Xylitol have some benefits, However, even artificial sweeteners can create that craving for more sugar and make dieting more difficult.

You can eat the same portion of a food if you add more bulk with vegetables. Consider a plate of pasta, now add broccoli, cauliflower or other veggies to it in a 50/50 ratio. When you eat the same portion, you’ll be adding fewer calories while still satisfying your hunger.

Let your clothing be your guide. If you’re wearing sweats to every meal, the chances of overeating are greater than if you’re eating food in form fitting pants. When you feel that snugness from the pants, you’ll have automatic portion control.

Eat slower. The slower you eat, the more time you give your body a chance to signal your brain that you’ve had enough.

Eat more foods that make you work. It’s harder to eat too many pecans when they’re in the shell, requiring you to crack them first.