I Did The Most Selfish Thing…
I did the most selfish thing…..
I believe as a mom, no matter what hardships you have encountered or are going through now, you have the power to become the CEO of your own life. I also believe, as the CEO of your own life, you can create happiness and fulfillment in your health, family, & career.
I certainly wasn’t in that frame of mind 9 years ago, today. December 10, 2011, I was having major chest pains. I was having difficulty breathing and short of breath. My heart was racing and I thought I was going to have a heart attack.
My arms were numb and I was hyperventilating. I am pretty sure I hadn’t slept more than a couple hours in 3 days.
I was crying uncontrollably, which started daily 5 weeks prior.
I was so nauseous I couldn’t eat anything. I was just 5 weeks postpartum, but I was already LESS than my pre-pregnancy weight.
9 years ago today is when I did the most selfish thing ever…..I was checked into a psychiatric unit for 7 days.
I left my husband and 5 week old newborn on their own, for 7 days.
For 3 days prior, I was in a state of extreme shambles. Finally I had to be taken to the ER.
I started crying when I went into labor with Lennox, 9 years ago, and I never stopped.
Sleep deprivation, along with hormones, and severe postpartum depression. I was an absolute mess and I thought I might die.
My daughter Lennox, who I worried about 24/7, tried to nurse but my body never produced milk.
I remember chanting to myself “If I can get through this I can get through anything.” I also kept questioning….. why didn’t anyone tell me I could feel this way? Why didn’t anyone tell me that I might not be able to nurse my child?
I vowed that if I made it through I had to be a voice for women who suffer in silence.
I felt like such a failure, had so much guilt, and I longed for my mother, who passed away in 2006, to see my newborn.
I realized I was going to embark on a journey using the inner belief and mindset that had helped me win a national fitness championship and start a business, in ways those tools had never been used or tested before.
My family always viewed me as being so strong. I was always the rock that kept everyone in order and together, especially after my Mom died in 2006.
But, I was also brought up not to talk about things like this….
Today, 9 years ago, instead of heading to a wedding, my husband took me to the ER where I spent 1 week in a psychiatric unit. (Today, that psychiatric unit, along with many others in our area… no longer exist —- that’s a whole other mental health topic.)
Does that make me crazy or lesser of a person? Would I ever amount to anything after spending time in a mental hospital?
Today, I am thankful and I realize I was put in that situation for a reason.
In fact, I went on to achieve even more successes in my health, career, and family life.
My postpartum journey made me realize I had a deeper calling to help women in a great capacity, moms who might be struggling, or feeling alone, or who want to regain control of their life.♥️
Now I can tell you I’ve hit rock bottom and let you know that it is okay to be extremely selfish.
It is okay to go to the doctor and ask for help.
It is okay to take prescription medication if you need it.
It’s okay to see a counselor.
It’s okay to hire a coach.
And it will be okay and you will achieve even more AFTER suffering such defeat. ♥️
I am thankful for that struggle because it’s helped me dedicate to being my best, and helping others be their best.
I believe you must learn to embrace your pain and adversity to become your personal power.
It has been a long 9 years full of ups & downs. It didn’t magically get better after that hospital stay. I can truly see how many people fall into mental health issues and never come out. I have an entirely new perspective on the subject.
Yes, I even experienced severe anxiety and depression 6 years ago, after my second child. But I was better equipped of what to do.
Even though it didn’t feel like it at the time, and it hurt worse at first, I kept working at feeling better.
You have to decide to strengthen your mind, to do the work and stay the course.
9 years ago today, while it was one of the most difficult days in my life, and trust me I have had many close to this magnitude, I am thankful for this ongoing battle.
This battle has strengthened my purpose and passion to help others. And I am proud to say that I am quite successful in doing so. It is my mission to help more women move forward in life with more clarity, purpose, and fulfillment, to achieve greater health & happiness, in any season of life.
No matter what you are experiencing, it can get better, if you want it to.
You do have to enlist help – the right help – and know that light is on the other side even on your darkest days.
I can share that with you now, because I am a completely different person today. It all started with the most selfish thing I have ever done and I am a better wife, mother, sister, daughter, and coach because of it.
I am worth it. I have much to offer. I am successful. I am enough.
I am happy:)
A feeling I thought I could never feel.
Can you relate?
YOU DESERVE TO FEEL YOUR BEST , TOO.
In case you are seeking permission, only you can give yourself that permission. ♥️
Give yourself permission to break free of your past and move forward into your greater purpose.
It’s not selfish, it’s self respect.
XoXo
Summer
Wife, Mom of 2, Business Owner, Coach to Champions => In Life
PS – If you are struggling, please do reach out to a trusted friend or schedule an appointment with a doctor, counselor, or coach. I am happy to point you in the right direction and offer support where I can, I am here.
You can learn more about Summer’s North Canton Personal Training & Bootcamp location, Summer’s Fitness at www.summersfitness.com, or Call/Text 330-497-2474.
Click to Learn More about a 1 on 1 Private Training INTRO Offer.
About Summer: Summer Montabone has a passion for helping people live happier and healthier lives. Her passion has evolved over the years (established) as a personal trainer (1997), health & PE teacher (1998), NSCA-CSCS (2003), NPC/IFBB Fitness Champion and Pro (2004), and gym owner (2007). Summer has faced numerous amounts of adversity from years of trauma, including, a battle with postpartum depression beginning in 2011. Summer has received several accolades since 2011 and has made it her mission to help others embrace their personal adversity into their personal and professional power.
10 Tips For A Healthy Holiday
What a year!
Too bad we can’t just snap our fingers and enjoy a “normal” holiday season, right?
Well, 2020’s unique circumstances can bring a key reminder about living healthy after 50: Exercise, nutrition, stress management are more important than ever – and consistency is vital to getting fit AND to staying fit.
The commitments we make and remake every day brings us long-term benefits, and make us feel better right away.
So, let’s not let the holidays throw us off-track — regardless of the choices you make this year to spend time with family, to travel, or to stay at home. How do you stay on track while also enjoying yourself?
Here are our Top 10 Tips.
- Be active every day. Maintain your normal workout routine as much as possible. If you’re traveling, that might mean bringing some equipment, including an exercise mat, resistance bands, and small weights.
- Work out and eat right in the days leading up to your travel or other break in your regular schedule. That will balance out the inevitable calorie spikes you’re going to enjoy.
- Remain flexible. When you can’t hit the gym, go for a walk or a jog. Try some bodyweight exercises. Play with the kids. Lead the family in an outing at a local park or sledding hill.
- Don’t let a single holiday become a week of gluttony and sloth. If you’re driving somewhere, pack a sensible lunch rather than rely on roadside fast food restaurants and diners. And plan to take 15-minute walking breaks every hour or two. … After the holiday, resist the temptation to keep eating leftovers. Get back to your fitness routine as soon as possible, even if you don’t quite feel like it yet.
- Drink plenty of water every day. It will help keep you from feeling hungry.
- Eat sensibly – vegetables first. Eat slowly. Stop when you feel 80 percent full, because it takes a while for our tummies to tell our brains we’ve had enough.
- Limit your alcohol. Too much easily becomes just empty calories that lower inhibitions and lead to sloppy overeating.
- Get plenty of sleep. Not getting enough can lead to crankiness and other body disruptions that can lead to, yep, overeating and sloth.
- Use smaller plates and glasses, and limit the empty carbohydrates to the treats you truly enjoy.
- Calm down and enjoy yourself. Yes, it’s important to not go crazy with food and too much sitting around the house. But it’s also important to remember that healthy living is a lifelong commitment, and your good habits can sustain, oh, say a second piece of pumpkin pie.
Breaks like holidays are meant to be enjoyed, and they don’t have to throw us off track too hard – as long as we know when to get back on.
Finally, keep up whatever spiritual habits you practice, maintain gratitude, and be charitable in word and deed.
We’re here to talk about any questions you have about exercise, nutrition and more!
Pancreatic Cancer: Age, Exercise and Other Factors
Pancreatic cancer has made too many headlines in 2020, most recently by claiming beloved TV host Alex Trebek of “Jeopardy!” fame. Earlier, Supreme Court Justice Ruth Bader Ginsburg and Rep. John Lewis also died of the disease.
They’re among the roughly 50,000 Americans who die each year from the disease, which is often called one of the toughest cancers.
Most cases are diagnosed after age 60.
November happens to be Pancreatic Cancer Awareness Month. So this seems like a good time to learn more about it and your risk.
The cause of pancreatic cancer remains unknown. And it can strike anyone.
But experts have identified certain risk factors – and they say that exercise is thought to reduce the risk and to benefit treatment.
The Pancreatic Cancer Action Network says, “Exercise is an important part of a healthy lifestyle and may help pancreatic cancer patients gain physical strength to help them better tolerate treatment.
“Research indicates that physical activity may have beneficial effects on several aspects of cancer survivorship, including weight gain, quality of life, cancer recurrence or progression, and prognosis.”
Also recommended:
- Eat a heathy diet
- Maintain proper weight
- Limit alcohol consumption
- Don’t smoke cigarettes
But much is beyond our control:
- Family history with the disease
- Race – African-Americans have a higher incidence
- Gender – Men are slightly more prone to get it
While there are some treatments available, the disease is basically incurable.
Please talk to your doctor about screening and risk factors.
Brussels Sprouts and Cauliflower Slaw With Oranges
This sunny, slaw-like salad of thinly sliced Brussels sprouts and riced cauliflower is brightened with juicy orange segments and tossed in a lightly creamy buttermilk-poppy-seed dressing. It’s a bright winter salad that stands up boldly and brings a fresh counterpoint to the season’s savory stews, soups and roasted dishes. From The Washington Post.
Makes 4 servings
Ingredients
- 2 navel oranges
- 1/4 cup well-shaken low-fat buttermilk
- 3 tablespoons mayonnaise
- 1 tablespoon white wine vinegar
- 1 teaspoon honey
- 1/4 teaspoon kosher salt
- 1/8 teaspoon freshly ground black pepper
- 1 1/2 teaspoons poppy seeds
- 8 ounces Brussels sprouts, trimmed, halved and very thinly sliced (about 3 cups)
- 1 cup (about 10 ounces) finely chopped or riced cauliflower florets
Directions
- Cut the tops and bottoms off of the oranges. Stand each orange on its end and, cutting downward following the curve of the fruit with the knife, cut away all the rind and white pith. Working over a bowl, using a paring knife, remove each segment from the fruit, letting the fruit drop into the bowl. Squeeze any juice from the remaining membrane into another bowl and discard the membrane. Reserve the juice for another use, or drink it.
- In a small bowl, whisk together the buttermilk, mayonnaise, vinegar, honey, salt and pepper. Stir in the poppy seeds.
- In a large bowl, toss the Brussels sprouts with the cauliflower and the dressing. Gently toss in the oranges. Divide among 4 plates and serve.
Nutrition information
- Calories per serving: 170
- Total Fat: 10g
- Saturated Fat: 2g
- Cholesterol: 10mg
- Sodium: 180mg
- Total Carbohydrates: 20g
- Dietary Fiber: 5g
- Sugar: 11g
- Protein: 5g
We hope you found this information beneficial whether you are in your 30’s, 50’s, 70’s or beyond!
Remember to put it into ACTION!
Knowledge + Action = Power!
Committed to your health & happiness,
~Summer
PS – Ready to get more healthy & fit, but not sure where to start?
Click Here to fill out a quick form so that we can have a phone conversation to see what program would be the best for you to start! (Virtual or In-Person)
#summersfitnessfamily #strongertogether
You can learn more about Summer’s North Canton Personal Training & Bootcamp location, Summer’s Fitness at www.summersfitness.com, or Call/Text 330-497-2474.
Click to Learn More about a 1 on 1 Private Training INTRO Offer.
What If I Don’t Have Motivation to Exercise?
One of the most common questions I receive is “What do I do if I don’t have any motivation to exercise? Where do I start?”
If you are already an avid exerciser, you might not be able to relate to this question because it has become a habit and a part of your lifestyle.
But, trust me, I do get it!
Even as a retired pro fitness athlete, there was a time when I just couldn’t bring myself to exercise. You see, in 2011, after the birth of my first child, I had post-partum depression and anxiety so crippling I was hospitalized for 7 days.
It was on my road to recovery that I KNEW, I needed to get moving, but I had no energy and no motivation.
That’s when I developed the “10 Minute Rule”. I said to myself, I’ll just set a timer for 10 minutes and move. Start Small, it’s better than not starting at all.
So I just picked 2 exercises and alternated them for 10 minutes until my timer went off and then moved on.
“10 Minutes of Daily Movement” Rule helps get the blood flowing and momentum going. After all, it is your momentum, or keep going, that is most important in developing a habit.
Ten little minutes, each day, keep both your body and mind primed to stay in the routine of exercise or to get started if this is a new journey. This simple 10-minute rule , or daily habit, has been the key to my most successful clients staying on track, especially when life gets busy, and it will.
This 10 Minute Daily Fitness Challenge works to help you:
• Get started with an exercise routine
• Return from a lay off of exercise
• When you are busy and 10 minutes is all you’ve got
• Stay fit when traveling
Longer isn’t better. My online clients, personal training, and boot camp clients at my fitness center get results in 30-minute sessions, a few times a week. So put the all or nothing “I have to exercise an hour – 5 days a week” mentality to rest. It’s not realistic to fit in with your busy lifestyle.
And if 10 Minute feels daunting right now, start with just 1 Minute or 1 Rep. You will feel accomplished and you can build up!
Knowledge Is Only Power When You Take Action!
Let’s Get Started!
Visit www.10MinuteFitnessChallenge.com to grab a Free copy of my 10 Day – 10 Minute Fitness Challenge, with videos and instruction, to help get the blood flowing and you going!
I hope you found this information both valuable and inspiring ☺ Now get moving! YOU CAN DO IT!
You can learn more about Summer’s North Canton Personal Training & Bootcamp location, Summer’s Fitness at www.summersfitness.com, or Call/Text 330-497-2474.
Click to Learn More about a 1 on 1 Private Training INTRO Offer.
About Summer: Summer Montabone has a passion for helping people live happier and healthier lives. Her passion has evolved over the years (established) as a personal trainer (1997), health & PE teacher (1998), NSCA-CSCS (2003), NPC/IFBB Fitness Champion and Pro (2004), and gym owner (2007). Summer has faced numerous amounts of adversity from years of trauma, including, a battle with postpartum depression beginning in 2011. Summer has received several accolades since 2011 and has made it her mission to help others embrace their personal adversity into their personal and professional power.
FEAR or FACTS?
COVID concerns are once again leading to shut downs.
As a health educator, I want to share with you some different perspectives and studies so that you can make a more informed decision on how to live your life.
What you believe is true, is true to you.
For years I have been saying, “I believe most of us have been brainwashed to be sick, stuck, and hurt. I also believe you can achieve health and happiness in any stage of life.”
This couldn’t be more true…today.
My personal perspective is at the end of this email.
Meet Bill – Perspective of an RN on the COVID Frontlines in Florida
My friend, Bill, (Yes, this is a photo of Bill and I *personally* know him) posted this 5 days ago.
#
“This is what 10 hours straight with no breaks looks like. 4 deaths on my shift today.
If you could see the work nurses do you would be floored. Not only do we have to think and use our knowledge of pharmacology , but we have to lift.
One guy on our unit is 700 pounds.
3 nurses are out with injuries. One with 7 herniated discs.
I wear back support but still it is grueling when you have patients all over 300 pounds.
I’m starting to think this virus is going to evolve into a new seasonal flu.
I’m sure many will disagree.
This is Darwin’s theory in motion.
Darwinism is a theory of biological evolution developed by the English naturalist Charles Darwin (1809–1882) and others, stating that all species of organisms arise and develop through the natural selection of small, inherited variations that increase the individual’s ability to compete, survive, and reproduce.
Everyone I have put in a body bag from the virus had several comorbities. Which would of taken their life at one point. Especially if the person was not eating healthy , exercising and taking care of themselves.
I don’t think we will see a vaccination for this.
If this is not a message to take care of your body.
I don’t know what is.”
#
Written by Bill Bennett
EXERCISE IS ESSENTIAL
Physical activity is a key measure for the prevention, management, and treatment of chronic health conditions. It also promotes long-term health and longevity.
Approximately 20% of Americans exercise.
“COVID-19 has just so vividly exposed our unhealthy lifestyles…You go through the list of risks for COVID-19, especially dying of COVID-19 or being severely ill from COVID-19; those are the diseases of inactivity.”
Robert Sallis, M.D., Co-director of Sports Medicine Fellowship Program
Kaiser Permanente – Fontana, CA
=> CLICK HERE TO READ THE FULL ARTICLE <=
STUDY FIND OVER 80% of COVID PATIENTS HAVE VITAMIN D DEFICIENCY
“One approach is to identify and treat vitamin D deficiency, especially in high-risk individuals such as the elderly, patients with comorbidities, and nursing home residents, who are the main target population for the COVID-19,” said study co-author José L. Hernández, Ph.D., of the University of Cantabria in Santander, Spain.
=> CLICK HERE TO READ FULL ARTICLE <=
STUDY SHOWS GYMS ARE 500 TIMES SAFER THAN THE AVERAGE PUBLIC SPACE
The researchers conducting the study also found no evidence that gyms had been the place of contraction for the 0.0023 percent of check ins that later resulted in a positive case of COVID-19. This means that the risk of infection rate in gyms could be even lower than what the study says.
=> CLICK HERE TO READ FULL ARTICLE <=
Lack of vitamin D might increase risk for COVID-19, University of Chicago researchers find
Patients with untreated vitamin D deficiencies were 77% more likely to test positive for COVID-19 as patients with sufficient levels of the vitamin, according to the research, which was published Thursday in the peer-reviewed journal JAMA Network Open. The findings were reported earlier this year before the study was officially published.
“It raises the possibility that if you take vitamin D, you might be less likely to catch COVID,” said Dr. David Meltzer, chief of hospital medicine at University of Chicago Medicine and lead author of the study. “It’s very inexpensive. It could be used very broadly.”
=> CLICK HERE TO READ FULL ARTICLE <=

Lack of vitamin D might increase risk for COVID-19, University of Chicago researchers find
My Personal Perspective
Isn’t it interesting that “gyms & fitness centers” are always the first on the threat list to shut down?
Yet, studies back up that is NOT where COVID-19 is being spread?
That the CDC has said over 40% body fat & other Comorbidities & vitamin D deficiency are the #1 risk factors.
Is it interesting that the average weight gain has been 19 pounds as result of lockdown from COVID-19?
Ironic isn’t it.
We’ve learned a lot over the past 8 months. We are still learning, but 1 thing that is BACKED by STATS is exercise & eating well (hence the Obesity & Vitamin D deficiency) is the best defense.
We live in a country where we deny we have an obesity problem.
Heart disease & smoking account for over 1 million deaths a year.
How much $$$ does the government make from taxes on cigarettes?
Nobody wants anyone to die.
=> But these shut down measures are only punishing the people who are “following the rules” .
Please, do not fall for the scare tactics —- Learn to LIVE with COVID because it is not going away.
Has a cold or flu vaccine been effective?
Is is realistic to think that one will never catch COVID if they catch the cold and flu?
If we reported flu cases every year we’d also be in a pandemic.
Learn to LIVE – not hunker down in fear!
Stand up for yourself => exercise, eat right, follow the guidelines, but LIVE your Life!
Sitting at home and hunkering down is only going to further diminish physical and mental health which will equal = MORE SICKNESS.
~ Summer
Just some food for thought so that you can see a variety of perspectives from the ones that are be showcased in “the news”.
I am both sad and angry………that an industry is being targeted with no just cause….. that people are subliminally being led to believe that “exercise is dangerous”.
This whole thing is about “health” yet most of the measures are not going to improve health or create a better defense against disease.
Again, my perspective, my opinion, and shared by a very large population of people in the health industry who have degrees, education, and studies on the subject.
Please do follow the COVID safety guidelines; while living your life!
xoxo
You can learn more about Summer’s North Canton Personal Training & Bootcamp location, Summer’s Fitness at www.summersfitness.com, or Call/Text 330-497-2474.
Click Here to Learn More about a 1 on 1 Private Training INTRO Offer.
Get Lean While In Quarantine (or After!)
When you read this, it’s hard to say whether we might be in “quarantine”. It’s been an uncertain, challenging, and maybe even just a strange time for us all, with a little chaos mixed in too. I love my kiddos, but trying to work at home while managing a kindergartener and 2nd grader, fulltime, has been a new venture! I am sure many of you can relate to!
But there is one thing we can all agree on: Our health is a top priority!
So make today the day that you take 1 step towards a healthier and happier mind and body, no matter where you are in your health journey. I sent out these tips to my email readers and I hope you will find it beneficial too, whether we are “in or out” of quarantine.
Get Lean While In Quarantine!
You’ve been stuck at home due to the coronavirus pandemic with Netflix and comfort foods causing you a huge amount of temptation. Not to mention the stress of this uncertain time making it easy to resort to stress eating…
The fact is that after this quarantine you’re either going to be in worse shape – having gained many at-home pounds, OR you could use this extra time off to make visible progress towards your best body ever. The best time would have been to start yesterday, but the next best time is now☺
Here are 10 Steps to Getting Lean while in Quarantine (or anytime):
Step One: Do Some Burpees. Can burpees safely be performed at home? You bet. Incorporate a few minutes of burpees into your morning and evening routines to burn extra calories and tighten your core.
Here’s how to do a burpee: 1) Stand with feet shoulder-width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to the squat position. 5) Jump up with arms overhead.
BURPEES & ALTERNATIVES
Not ready for this move? Start with squats – after all you can sit and stand from your chair or couch multiple times to get the blood flowing and momentum going!
Set a timer for 10 minutes and alternate 10 reps of squats with 10 push-ups.
Don’t tell me you “can’t” do pushups – when there is a will there is away! You can modify the push-up position by
a) Dropping to your knees or
b) Putting your hands on an elevated surface like your couch, bed, or even kitchen counter.
We’ve been sharing these types of alternatives with videos on our Facebook page, via my emails, and even during live, interactive virtual workout sessions.
I know how easy it can be to get stuck on the couch, but you have to get moving! You CAN do it! I believe in you!
Step Two: Reduce Sodium. Did you know that salt causes water retention? You have time now to pay attention to the sodium content of your food, while you’re stuck at home. Limit salt intake by not eating packaged foods and by putting down the salt shaker.
Step Three: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great while in quarantine? It’s actually quite simple.
High fiber foods are nutrient-dense and low in calories. This means that you’ll feel full of fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.
Step Four: Crank Out Some Bird Dogs. You can still enjoy some Netflix while doing this effective move to strengthen your core and lower back. This is a good one for all your postural muscles.
Step 1) Get on all fours, 2) Lift the opposite arm and opposite leg, simultaneously, parallel with your back.
BIRD DOGS & ALTERNATIVES
I really like this exercise not only for the physical effectiveness, but it is good brain training too! Isn’t priming your mind and preventing dementia and Alzheimer’s (or even brain fog) an added benefit too;)
Step Five: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-lean-in-quarantine plan. It is really important that you are nourishing your body with quality, lean protein in order to shed fat.
Lean protein helps support muscle growth while controlling blood sugar – all important factors when it comes to washboard abs. Good sources of protein include chicken breast, ground turkey, egg whites, and grilled fish.
Step Six: Stop Eating Sugar. If you only did this step and skipped all the rest, you would lose weight and look better by the time quarantine is over. I can’t emphasize enough how quickly sugar converts into a soft layer of fat.
Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.
Step Seven: Do Some Mountain Climbers. Here’s an exercise that is intensely cardiovascular while also working your core, and is easily performed at home. Add these to your routine to really whittle down your waistline while practicing social distancing.
Here’s how to do a Mountain Climber: 1) Get into a push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat. Mountain Climbers are a lot like walking, jogging, or sprinting in a push-up position. Marching in Place is a good alternative, too! Don’t focus on what you “can’t”, focus on what you CAN do!
MOUNTAIN CLIMBERS & ALTERNATIVES
Step Eight: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.
Grains are full of insulin-spiking carbohydrates-the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.
Step Nine: Do Some Sprints. High-intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints. This is also a great opportunity to get some fresh air and to get out of the house.
Stuck inside or sprinting out of the question? Start by walking or marching in place. Take extra trips up and down the stairs. Again, focus on what works for you and get some extra movement in your daily routine, not only to “get lean”, but most importantly to improve your overall health!
Step Ten: Start A Professional Fitness Program with a Personal Trainer You wouldn’t try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? I’m here to get you into your ideal, fit, healthy body in the shortest amount of time possible. It’s what I do, and my team is good at it. EVEN while you are stuck at home during the coronavirus pandemic.
You can learn more about Summer’s North Canton Personal Training & Bootcamp location, Summer’s Fitness at www.summersfitness.com, or Call/Text 330-497-2474.
Click to Learn More about a 1 on 1 Private Training INTRO Offer
About Summer: Summer Montabone has a passion for helping people live happier and healthier lives. Her passion has evolved over the years (established) as a personal trainer (1997), health & PE teacher (1998), NSCA-CSCS (2003), NPC/IFBB Fitness Champion and Pro (2004), and gym owner (2007). Summer has faced numerous amounts of adversity from years of trauma, including, a battle with postpartum depression beginning in 2011. Summer has received several accolades since 2011 and has made it her mission to help others become the CEO of their own life.
Adjusting Workouts Makes Them Personal — and Better
I hope you enjoy our latest newsletter filled with Stories, Recipes, and more!
Adjusting Workouts Makes Them Personal — and Better
It was the end of decades spent drinking too much and using drugs. At 5′ 6″ and 220 pounds and fired from his job, Tony knew he was out of control.
It took the look on his daughter’s face to make him seek treatment and, ultimately, sobriety. “I’ll never forget that,” he says today, four years later.
Now, Tony has regained his health through recovery from drug and alcohol addiction. He is in spectacular physical condition at 51 and a lean 160 pounds. And, most importantly, his girls have their father back.
A modification is just a simple change to an exercise or a substitute to accommodate an injury, inability or weakness.
There is nothing wrong with needing a modification. Everyone does at some point, even top athletes who have been injured. They don’t stop exercising. They just do some things differently.
“I work out. I lift heavy. I play hockey,” says trainer Jim Adams, host of the Masters in Fitness Business podcast. “I’m 51. I can still train hard, but you can’t train like you’re 25. You can’t get in with some 25-year-old trainer who says, ‘Hey I squat, it’s good for me – let’s get you on the squat machine!'”
A basic example of a modification is the push-up. For a full-body pushup, you’re on your toes and hands for the full range of motion. But some people need to drop to their knees. Others might start out doing push-ups on a wall and work their way up.
This could be caused by a lack of upper-body strength or confidence. But it could also be because of injury. For instance, if you’ve had surgery to remove a bone spur on your toe, you’re not going to want to put pressure directly on it.
Now, as another example, extend that idea to someone who has had knee or hip replacement. It might not be time yet for full-on squats.
Make the Workout Fit You, Not the Other Way Around
We’re here to assess your condition and individual needs – and to get you going on the workout that’s best for you.
If someone tries to push you into a cookie-cutter routine – especially if it’s uncomfortable or painful – stop immediately and look for someone else.
Tony did, and he found a trainer who helped him hit the tennis ball harder – and a Pilates class to strengthen his core.
“You know, it’s OK to get older. I know I can’t do everything I used to be able to do,” he says. “I want to work out with a trainer who understands that at least as well as I do.”
Action star Sylvester Stallone is still famously buff at 73. But did you know he’s also overweight?
So is Super Bowl MVP Julian Edelman, 33. And his quarterback, Tom Brady, 42.
Yep, all three are overweight according to a common measuring tool known as the Body Mass Index, or BMI.
BMI is a quick assessment to determine if someone might be overweight. But it’s not a diagnostic tool and it shouldn’t be relied on as the sole indicator.
To calculate your BMI, divide your weight in pounds by your height in inches, and then multiply that number by 703. Or use a simple online calculator. If the result is over 25, you’re considered overweight by BMI standards. If it’s over 30, that means you’re obese.
Your doctor might have measured your BMI. She can confirm it’s not a one-size-fits-all solution (pun intended). It doesn’t consider all kinds of factors, even gender, and age. Athletic people might weigh more than the BMI says they should. BMI also can underestimate body fat among older people, because we naturally lose muscle mass as we age.
You might want to measure your waist with a simple tape measure. “Start at the top of your hip bone, then bring the tape measure all the way around your body, level with your belly button,” says WebMD. Check the measurement after you exhale.
Men should be less than 40 inches around, women less than 35, WebMD says. Talk to your doctor if it’s more. Medical professionals and some gyms and studios have more precise tools to measure your body fat, which is much more important than body weight.
Shrimp scampi lovers will enjoy this healthy twist. Nix the butter and add flavor with red peppers and asparagus for a refreshing meal. Serve with whole grains like quinoa, couscous, or pasta.
- 4 teaspoons extra-virgin olive oil, divided
- 2 large red bell peppers, diced
- 2 pounds asparagus, trimmed and cut into 1-inch lengths
- 2 teaspoons freshly grated lemon zest
- 1/2 teaspoon salt, divided
- 5 cloves garlic, minced
- 1 pound raw shrimp, (26-30 per pound), peeled and deveined
- 1 cup reduced-sodium chicken broth
- 1 teaspoon cornstarch
- 2 tablespoons lemon juice
- 2 tablespoons chopped fresh parsley
- Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
- Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.
PER SERVING: 226 cal., 7 g total fat (1 g sat. fat), 174 mg chol., 514 mg sodium, 14 g carb. (4 g fiber), 28 g protein
Meme: Enjoy Every Day
XoXo
Summer
PS-
If you aren’t already one of our amazing clients, Click one of the links above to reinvent yourself or your “birthday suit” 😉
Don’t wait for someone to come to your rescue…. YOU are your own hero. ♥
If you’d like to be surrounded by a positive group of like minded people, join my Free Facebook group.
I share Daily Motivation, Recipes, Workouts, Tips, and more! Plus a special event this Sunday. Click the FB group link above to request to join. 🙂
Click here to schedule a FREE Orientation or give us a Call or Text to 330-497-2474 to experience the difference, today!
Sad season
I’ve heard many people say they are already struggling with the
changing seasons and with colds.

Check this out:
FFF #5: Are you ready for S.A.D. Season? |


XoXo
Summer
PS-
If you aren’t already one of our amazing clients, Click one of the links above to reinvent yourself or your “birthday suit” 😉
Don’t wait for someone to come to your rescue…. YOU are your own hero. ♥
If you’d like to be surrounded by a positive group of like minded people, join my Free Facebook group.
I share Daily Motivation, Recipes, Workouts, Tips, and more! Plus a special event this Sunday. Click the FB group link above to request to join. 🙂
Click here to schedule a FREE Orientation or give us a Call or Text to 330-497-2474 to experience the difference, today!
Can you do this when feeling stressed?
Stress….it’s the silent killer.
Anxiety…often leads to procrastination.
AYPB #28: When you feel stressed.. can you?
XoXo
Summer
PS-
If you aren’t already one of our amazing clients, Click one of the links above to reinvent yourself or your “birthday suit” 😉
Don’t wait for someone to come to your rescue…. YOU are your own hero. ♥
If you’d like to be surrounded by a positive group of like minded people, join my Free Facebook group.
I share Daily Motivation, Recipes, Workouts, Tips, and more! Plus a special event this Sunday. Click the FB group link above to request to join. 🙂
Click here to schedule a FREE Orientation or give us a Call or Text to 330-497-2474 to experience the difference, today!
What’s for dinner?
What’s for dinner?
That’s the Million Dollar ?????
I’ve got an easy solution for you here!
AYPB #27: What’s for dinner?
✔️Want more recipes?
✔️How about a quick workout?
✔️Motivation & inspiration?
Get a Daily Dose in my Free group here =>
https://www.facebook.com/groups/healthylivingakroncanton/
Committed to your health & happiness,
XoXo
Summer
PS-
If you aren’t already one of our amazing clients, Click one of the links above to reinvent yourself or your “birthday suit” 😉
Don’t wait for someone to come to your rescue…. YOU are your own hero. ♥
If you’d like to be surrounded by a positive group of like minded people, join my Free Facebook group.
I share Daily Motivation, Recipes, Workouts, Tips, and more! Plus a special event this Sunday. Click the FB group link above to request to join. 🙂
Click here to schedule a FREE Orientation or give us a Call or Text to 330-497-2474 to experience the difference, today!
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