Motivation

Summer's Fitness Named BEST OF CANTON - LOCAL BUSINESS

Summer’s Fitness Named BEST OF CANTON – LOCAL BUSINESS

Congratulations to the Summer’s Fitness Team Named BEST OF CANTON – LOCAL BUSINESS!

We are honored to be selected for this award and serve our community.

Thank You to our entire team for guiding others to achieve their personal best!

Thank you to our clients for being a valued part of the #summersfitnessfamily !

Continue reading Summer’s Fitness Named BEST OF CANTON – LOCAL BUSINESS »







I Did The Most Selfish Thing...

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. 


Adjusting Workouts Makes Them Personal -- and Better

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

Tony, a lifelong tennis player, is in his mid-50s now. When he started noticing his game wasn’t as sharp as it used to be, he thought gym workouts might help restore his power and relieve some pain.

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.

“My workout regimen helps keep me sober,” says Tony, a metal fabricator, and carpenter. “Life’s pretty good right now.”
What’s A Modification?

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.

Or someone like Tony, who has lower back pain and tight hips.

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.”

Who You Calling Obese? BMI Isn’t Always the Right Tool

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.

To lose fat, you know what you need to do: Eat less and move more.

 

Healthy Recipe, Lemon-Garlic Shrimp and Vegetables

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.

Ingredients:
  • 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
Directions:
  1. 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.
  2. 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.
Nutrition Information:
Servings Per Recipe: 4

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

From Fitness Magazine

 Meme: Enjoy Every Day

Have a wonderful day!
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!

 

 


Sad season

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?

 

 

✔️Let me know if you find it helpful or need some further direction.
If you are looking for a Daily Dose of motivation, fitness, & nutrition tips, to surround yourself with positive people and a healthy environment, check out my Free private group 
I’d love to connect with you here => https://www.facebook.com/groups/healthylivingakroncanton/

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?

Can you do this when feeling stressed?

Stress….it’s the silent killer.

Anxiety…often leads to procrastination.

When you are feeling stressed…..Can you do this?

AYPB #28: When you feel stressed.. can you?

Will you implement that strategy?
Did you find that video helpful?
✔️Let me know if you found the message helpful or; if you need some further direction.

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!