Valkyrie Sports Performance & Personal Training

It’s the new year, we all know what that means, resolutions galore! Not that I don’t love the idea of people taking a step and finally starting or doing what they’ve been wanting to do for months or even years, but when it comes to resolutions there are usually only a couple that are well thought out, planned, and successful. Don’t get it twisted, I wish that every single person that had a resolution or goal for the new year would be successful. However, if that were the case, nobody would need resolutions at all. We would all think of a goal and work for it from that day forward. When you think about what you would like to accomplish in the new year, what does that look like for you? My goals or resolutions you might ask? I’d like to Marry the love of my life, build my business, learn something new about my craft and job every single day, coach an amazing group of high school girls working towards another district 10 softball title, and up my social media game when it comes to my business.

You heard me right, there is not one goal listed above that as anything to do with fitness. Why? I’m not only a personal trainer but a strength coach, nutrition coach/consultant, softball coach, the list continues…so why no fitness goals for 2023? I’ll give it to you simple, Fitness is a FULL TIME JOB. Even If you don’t work in the industry, you’re not a trainer or coach, if you goal for 2023 is to lose weight or “tone up” or anyone of those things you have to know that it takes 40 hours a week if not more to look like the people you see on instagram, or YouTube, who are “ripped to the bone” or the pro bodybuilders that are plastered everywhere and who we are made to think have that body by eating lots of protein and working out once a day. The fitness industry is tough, it is TOUGH to be “ripped” or have biceps with the peak bigger than mount everest. The reality is, it takes just as much time to be as fit as some of these people as it takes to get paid your normal salary for 2 weeks. So, for me, I am in shape, I am strong, I can run miles at a time, I can Row or press 50lb DB’s, I eat great 80% of the time and the other 20% I am enjoying my Fiancé, friends and family and eating what sounds good to me. The goal for me is to be Fit and Healthy. Not some thin or super ripped being that we see all over social media.

The Definition of Fitness is as follows, “ the condition of being physically fit and healthy”

Nowhere in that short sentence does it say, “6 pack abs” or “Can run 26.2 miles faster than anyone else” or “ just have body fat percentage below 10%”

Don’t get me wrong, goals are IMPORTANT. Again, if none of us had any goals what in the hell would we do with ourselves? We need goals to keep motivation in our daily lives. However, goals for fitness specifically always seem to be to lose weight, “tone”, or look better. Very few times do people start training for marathons or bodybuilding shows as the fitness goals because they just need a new challenge. Most of the time people have these goals because they wanna look better and maybe on the side also need a new goal to keep them going. At the end of the day, we as people, have an altered belief of what it means to be fit or to have a good fitness level. And to be honest, it is a hard mindset to change. But to make goals for the new year that are most revolved around feeling better, being healthier and taking more pride in just MOVING your body, no matter how you choose to do so, is going to change your entire outlook on fitness and on your body. Your body was built for greater things that just being skinny and having ripped abs and big biceps. Prove to yourself in 2023 that your body is capable of moving every single day. Prove to yourself that YOU are capable or loving your body every single day. And prove to yourself that you deserve for your health and fitness journey to revolve around everyday movement instead of how many pounds you can lose.

“Those who don’t make time for health, will have to make time for illness”

None scale victories are what the new year is about! Lots of people starting, or in the middle of their health and fitness journeys are in a state of constant stress about how little they are “allowed” to be eating while on their “diet”. Which quite often ruins people’s relationship with food. When it comes down to it, you should be eating enough calories to support your lifestyle, whether you are working out 5 days a week or just looking to envolve more movement into your day, you need FOOD and FUEL to help nourish your body and help you to live YOUR best life. I’ve been doing this for 6 years, and I by no means no it all, but I learn EVERY SINGLE DAY. Let me help teach you how to incorporate good tasting food into your day without it being a constant stress 💪🏻

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Happy Tuesday 💪🏻

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Non scale victories are some of my favorite victories. All of my clients work hard every day and I am so lucky I get to be apart of all of their health and fitness journeys. 💪🏻

Happy New Years!

As I worked through my first workout of the new year I of course was thinking about what my goals for the new year are but I was also thinking about why people struggle sticking too their new goals.

- it takes on average 66 days to create a habit. Therefore, just trying something for a week or two isn’t going to cut it. That also means that it’s going to take your new goals around 66 days to take shape. Don’t give up on yourself if your only 2 weeks in and feel like giving up. IT TAKES TIME.

-If one of your new goals this year to get healthier, workout, whatever it may be don’t let the frequent gym goers s**e you out. The reality is this, every single person that goes to the gym is there for a selfish reason. To feel better, look better, become healthier, they don’t care what you are doing. And if you are that frequent gym goer be KIND to people in the gym that may be ”new” at some point we all were the new kid.

-You will NOT be motivated everyday. It’s plain and simple. People ask me all the time “how do you stay motivated to keep coming to the gym?” I don’t lol some days I don’t feel like doing s**t, it’s the determination to reach a specific goal that keeps me going. You have to find your ”why” for getting up everyday and working towards whatever goal you may have. Motivation will come and go so don’t rely on it.

-Don’t try to do everything or change everything all at once. Trying to change everything about your life all in one day is not realistic. It is overwhelming and will in the end leave you completely whooped after the first week of this new year. Start small! Choose one thing to work on every week. For example if you have weight loss and health goals for this year start with going on consistent walks outside or at your gym. Do that for a week straight then maybe change one meal that you are going to try to make healthier. Once that is done move onto a different meal..etc.

-Absolutely nothing happens over night, be patient with yourself and the process.

This is a brand new year meaning 2021 is nothing but the past, whether you had a good or bad year, leave it In the past. We were all lucky enough to make it another year, unfortunately some people weren’t. So be thankful for what you learned last year and embrace this new year.

What is your new goal or goals for this year? Leave them down below!