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Wellness Writing by Brenna

Bringing you over 10 years of inspiring, educational healthy living content. Learn about nutrition, fitness training, yoga, and how to build a growth-mindset, all for free.
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June 15th, 2016

6/15/2016

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Word Choice is a Game Changer

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Have you ever caught yourself saying "I can't have this...." or "I can't do that..."?  Has a fitness or nutritional program ever made you feel like you live in a rigid box? If so, it might not be the program, or the circumstance, but your word choice. Our word choice directly affects our likelihood of being successful with our goals. Whether that goal is related to fitness, weight loss, or obtaining a new course in life, it is the power of the spoken word that ultimately determines our behavior, habits, and values.

If you start to pay attention to the words you speak, you might notice how your words are directly related to outcome. Outcome is related to our behavior and our behavior creates our habits. If you think about it, YOU CAN DO ANYTHING simply by changing your word choice and mental approach. This is how we craft our values. It's a very freeing process to move from saying "I can't do this..." to "I choose to...." Once you adopt a new way of speaking, following things like a meal plan or exercise program won't be this all or nothing lifestyle. Getting fit, eating right, or striving to change should be full of creativity and self-exploration. It should be about growing into new behaviors, habits, and values. It should be fun, not a chore. It just takes a new mental approach.

I know it can be very hard to adopt a new way of thinking and behaving. If you are not ready for it you might find yourself failing. Failing, by the way, is one method for learning. Take a mistake I made back in 2014 as an example. At that time, I was training for the San Diego Championships and I was living with the mindset that I had to follow my program as written. I felt like I couldn't exchange vegetables, grains or proteins within my diet. I felt like I was living in a box and it caused me great stress and unhappiness. In fact, I ended up hating green beans for a long time after that training program because they were the only vegetable each night. My coach at the time didn't want me to change a thing because it was working, and I failed to ask why not. I failed to see the "yes" in my situation. Now, with more knowledge and understanding of nutrition, I realize that was crazy. That's why I offer my clients options and food exchange charts. I want my clients to know they have choice as they adopt their new lifestyle. There is no need to ever feel like you can't do something; rather, there should always be free will and a feeling of choice in all aspects of life.

It is true that you can do anything you want; however, you also have to be willing to accept the consequence(s) for your choices. For example, if your coach realizes you need to detox certain foods from your system, so that results can start to show, then you should trust that person. If you want to go against their advice that is fine, but be prepared for the consequence. For instance, if you absolutely feel like you have to have a cocktail each night with dinner that's fine, but it might take twice as long to build that lean muscle mass and mental clarity you are after.  If completely letting go of something is not going to happen then you need to communicate that with your coach, so that you can continue functioning with positive word choice, and not feel stuck or resentment toward a program you are trying. Looking back, I wish I had realized that any green veggie would have been fine to have. I probably would have been happier, still reached my goals, and could tolerate green beans better today. 

Also, be open to change.  When you get a program from a coach, remember that they are using their training, the research they have done, and their own personal experiences to help you reach your goals. If they really care about you they will provide you with knowledge, ways to make adjustments, and steps for creating new habits. If you are working with a coach who is all about money then they will let you continue your habits and faulty way of thinking and speaking. With a great coach, you may try things you've never done before-whether food or a method of training. I encourage you to be open to it. You may discover you love the new flavors or approaches to training. Keep your mind open and your words positive. 

Below is one of my most favorite saying from Mahatma Ghandi. I hope it inspires you to change the way you think and speak so that you can achieve your ultimate destiny.
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June 15th, 2016

6/15/2016

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Online Coaching is the Way to Go
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In the fitness industry there seems to be a trend that is taking over: online coaching. Check out these five reasons why online coaching is the way to go as you strive to accomplish your fitness goals. 
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  1. Attention---What's great about online coaching is all the attention you get. In-person coaching is great, but you don't have access to them like you do an online coach. Top, online coaches make themselves available around the clock. Plus, top coaches update your program regularly based on your communication and progress measurements.

2. Results---Article after article speaks to the volume of success people are having with online coaching. Having an online coach is worth every penny because generally speaking these online coaches are selected by the client. The client selects their coach based on the information a coach describes on their webpage. The consumers are in control of who their coach is going to be. This is drastically different than walking into a chain gym and getting any trainer at random. Once you have your trainer at a gym, it may take weeks before knowing if your trainer is a right match for you. People are having results with online coaching because they get to know who this coach is before jumping into a program. This dynamic creates trust, and when a relationship is founded upon trust real positive change and growth occurs.
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3. Value---What you pay for with online training trumps the traditional in-person training. Yes, in-person training is great, especially for beginners; however, it can often be too expensive for most people. First, you need to be able to afford the gym membership. Then, you need to be able to afford anywhere from $75-100 an hour for an in-person coach. Most in-person trainers/coaches will only commit to working with you if you train with them at a minimum of 1-2 times a week. You can easily spend up to $500-1,000 a month with in-person coaching. With online coaching, you can spend the same amount over 3-5 months. Online training is much more cost effective, and ideal for self-motivated people.

4. Convenience---Simple. You can do your program from anywhere! With online coaching you decide where to train. You can train at a gym, a park, the beach, the woods, or your house. Your coach provides you with an exercise program based on your needs and then you follow through. Your coach also provides you with meal plans, so you know what to eat according to your goals. You get to craft your own workout and eating schedule. The convenience alone is healthy because it's a stress reducer.

5. Accessibility to World Wide Gurus- Before the current trend of online training, to work with top fitness gurus would be incredibly expensive. Today, top coaches offer programs online for clients to follow. Plus, many offer opportunities to talk with them via Skype or Google Hangout. Personal fitness programs are no longer for the wealthy. Personalized fitness coaching is now becoming for the masses. Thanks to online coaching people can access their favorite, respected coaches with just a click of a button.

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June 08th, 2016

6/8/2016

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Make Healthy Habits Last a Lifetime

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Summer is a upon us and many people come to me wanting to know how to get into the best shape of their life. They ask this for lots of reasons, and one of those reasons is because it's swimsuit season. Plus, lots of people fell off their New Year's Resolution Wagon way back in March and are desperately trying to figure out how to get in shape and develop better habits for healthy living. 

If you're wondering if getting lean is possible, competing in a race is possible, becoming more flexible is possible, or doing a bodybuilding show is possible then the answer is: "Yes!" Without a doubt, I believe that anything is possible. The only catch is YOU. To make the impossible turn possible YOU have to be consistent and patient. It takes a solid 28 days of consistency to make a habit stick. According to researchers at Duke University, habits account for about 40 percent of our behaviors on any given day. If you want to behave like a fitness guru then you have to give yourself strategies to make that a reality. Also, click this link if you want to read more about behavioral change.  

Check out these five ways to make healthy habits last a lifetime.

1. Start With A Small Habit and Make It Life Sized. For example, let go of adding high fructose corn syrup coffee creamers to your coffee and learn to drink it black. By learning to drink coffee black will also help you to appreciate the earthly qualities of the coffee you bought. Plus, you could drop up to 5-8 lbs just by doing that. I can attest to that statement because it happened to me over 6 years ago. That one little change made a huge difference in my life. Keep in mind you can add things like cinnamon or cocoa powder for sweetness, too. 

2. Increase Your Habits in Very Small Ways. For example, if exercise is new to you, start with twice week for 30 minutes. Then, after two weeks add three days a week for thirty minutes. You will see that within a matter of a month you will be working out 4 to 5 times a week for a solid 30 minutes (if not more).

3. As You Build Upon Your Habit, Break It Up Into Manageable Parts. For example, you want to do cardio for 30 minutes a day, but making it through a full thirty minutes is near impossible. I recommend doing 15 minutes twice a day. If you want to get better at food prepping, I recommend doing it twice a week. Prep enough for three days and then prep again for 3 days. By breaking your new habit into chunks helps to reduce stress and anxiety over whether or not you will be successful. 

4. Get Right Back On Track! Even if you have a bad day is no reason to simply throw in the towel.  Research has shown no measurable side effect for skipping out on a goal or habit for just one day. However, don't make that one day into two or three days. It's when you mindfully decide to quit that creating that good habit diminishes. Just stick with it even if it's hard. Be comfortable with the uncomfortable.

5. Be Patient! This is the hardest for everyone. To reach our goals really takes time. Depending on the goal it can take months to even a year or more. My suggestion is to find multiple ways to track your progress. For instance, keep a weightlifting log to see how you are improving on your strength by logging how much you lift and the amount of reps you can complete each workout session. Track your mile times. Take pictures for your weight loss program, or measure your body parts with a tape measure to see if you are leaning out or gaining mass. Log your food to see which foods provide you with the best energy, and try to figure out why.  

Give these methods a try and see what happens.

As always, contact me if you would like coaching for fitness and/or nutrition. 

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June 01st, 2016

6/1/2016

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Healthy Eating Travel Tips 

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With school letting out and travel plans being made, it's a good time to think about how to keep our healthy eating habits going as we move around the country.  Below are 10 sure ways to keep your healthy living lifestyle going this summer. 

1. Plan Ahead-make sure you have a cooler packed in your car or airplane approved snack items with you.

2. Know Your Surroundings- There are always grocery stores and super markets off major interstates, so there is never a need for gas station food or fast food. Also, what types of "healthy" restaurant are there along your trip? Places like Chipolte and Panera Bread often offer Mind-Soul Bodybuilding approved meal options.

3. Eat every 2.5-3 hours to avoid binge eating and blood sugar crashes.

4. Carry your greens. High fibrous foods help to keep us fuller. Plus, a huge bowl of veggies with your grains and protein give your eyes and mind the idea that you're eat a huge meal. 

5. Charge Up with Green Tea and Black Coffee. Both green tea and coffee boost your mood and metabolism. They both help your liver, too.  This summer enjoy these healthy beverages on your road trip. 

6. Avoid Alcohol. Not only is not safe to travel after drinking, but alcoholic beverages often lead to consuming over 400 unnecessary calories according to American Journal of Clinical Nutrition.  Plus, alcohol is the biggest killer for lean muscle mass growth and the biggest cause of body fat development. Just say, "no," and try sparkling water in a wine glass.

7. Study your airplane menu and options. If you have to fly this summer know what your airline provides. Otherwise, plan ahead with whole grain sandwiches, hard-boiled eggs, bars, fruit, protein powder, veggies, almonds, and other quick travel ready snacks.

8. Avoid Buffets. If you absolutely have to go with your grandmother or favorite uncle to a buffet, then treat it like a salad bar and fill up on greens, fruits, and lean protein. 

9. A Reward Meal is still just one meal. Treat yourself once on your trip, but not all day, every day.

10. Drink more water! Often our hunger is thirst when we travel, especially if we travel into hot climates. Drink up and stay radiant! Plus, the extra need to use the restroom will flush out toxins, and give you the option to stretch.

I hope these suggestions provide you the tools you need to be on top of your game. Plus, I hope they provide you with ways to have less stress and more confidence as you keep to your fitness plans this summer. Be well!
 

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    Author

    I am a new mother who has her hands full! I juggle not just my coaching business, but I am also a full time educator. I also teach yoga in the Bay Area, and I mentor first generation college students.

    My joys and passions include: physical exercise, being with my family and our dog, being outdoors, listening to and dancing to music, eating ethnic food, and searching for and creating new fitness friendly recipes.

    It is my hope that these writings influence you in a positive way. 

    Please leave me comments, questions, or concerns. Your feedback helps me to discover new ways to communicate and grow as a coach.

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MS. B Fitness offers fitness-lifestyle coaching for women. Brenna Mora Rodriguez helps women gain and maintain lifelong fit and healthy bodies, through personal training services, books, guides, and inspiring, educational newsletter and blog articles. Website content copyright © MS. B Fitness Coaching. All rights reserved.
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