How to become mentally strong (according to research)

Our society really likes to push the idea of being physically fit, but what about the mental aspect of being mentally strong?

This aspect, I believe, is often overlooked, and I’m not sure why—it’s such an important part of your journey (regardless of what your journey may be) and it’s harder than telling your body what to do. Your mind will bring up what ifs and excuses as to why you can’t do things. You mind can either make or break you.

I researched the mental aspects of athletes and how they maintain a mentally strong aspect while they are playing sports, and these are things that anyone can do to accomplish any goal they have.

How to become mentally strong (according to athletes)

  1. Meditate—I read a long long loooong time ago an article from a US Olympic athlete and what she does to help her stay calm when the games come around. She said that she meditates for ten minutes, tries to keep her head clear and do nothing for that time. Meditation can do wonders for you! It’ll help you get out of your head essentially, and become more aware of your surroundings and the world we live in.
  2. Imagine your dreams—what if your dreams could come true? Well.. can I tell you that that’s actually possible? Imagining yourself accomplishing something, such as rocking that speech for school, or making that score for your team, will actually help you to make it a reality. Nothing is impossible, and the thing that gets in the way of us reaching our goal is usually ourselves (take a moment to let that sink in). If you were 100% behind you, cheering you on, you would be unstoppable. And you can get to that point!
  3. Associative thinking—this can be a very confusing topic. To make it short and sweet, listen to your thoughts and look into your dreams and what they interpret to. We aim to make our thoughts positive and powerful, not pessimistic and poor. It usually starts with forced thoughts, such as “I can do this” even though you may not think you can. If you continue to change thoughts like this, you will find that you eventually have more positive thoughts. You believe in yourself more, and you find those thoughts come to you like second nature.


Monday Chit Chat: New Job, New Workout Program Coming!

Hey y’all!

I wanted to chat with you guys about a couple things that have been happening/are going to come up. First of all, I’ve been in the midst of switching gyms (yes, don’t worry, I’m still a personal trainer 😉 ). It’s been a crazy couple months but this was the right direction for me and I’ve just been going with the flow!

I also am back at school, and boy is it nuts. I’m at a brand new college, everything is completely different, and I love it. All of my classes are very exercise focused, which is obviously what I expected, and I enjoy it very much. My school also has 2, yes, 2 gyms, and they’re awesome! Whenever I have a chance, you know where I’m at.

This whole month I have Ultimate Frisbee tournaments that are taking up most of my weekends. We just had a charity tournament yesterday and won 1st place baby! One tourney down, and two more to go 😊

Here are a couple things that’ll be happening on Bay the Beast in the upcoming weeks and months:

  • New topic: Mental. I’ve been itching to do this for a while. As most of you already know, fitness journeys are only partly physical, and mainly a mental game. You have to focus on your goals in order to get to them, and the mental aspect of exercise is often overlooked. I am going to be working full force on this area so that y’all will have nothing holding you back from reaching your goals 😊
  • New workout program! Coming NOVEMBER, I will be emailing those signed up to my newsletter a workout guide they can follow for that week. Each Sunday, you will get a workout program/guidelines for the upcoming weekSIGN UP HERE!!!

I hope y’all are as excited as I am! I can’t wait for these next couple months and to help y’all out more on your fitness journeys!


Youtube Workout Videos: My Favorites

What up y’all! Happy Friday!

There are times where I don’t feel like going to the gym at all. Yes, us Personal Trainers have our days, too. Long days and little sleep affects us just the same, and our energy levels deplete hella fast when we’ve been training others where we don’t feel like training ourselves.

Enough said, if I find myself too lazy to go to the gym after a long day, I go to one of my favorite websites–Youtube–and find a workout video that gets me sweating and feeling good!

Workout videos I like to do are very different from the workouts I make for myself–they usually involve kickboxing, pilates, HIIT and cardio (you can’t get me to do cardio willingly, mind you 😉 ).

Let’s get onto some of my favorite Youtube workout videos, which I believe will become your favorites, too!

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Fitness Motivation: How to Stay Motivated

What up y’all!

I recently had a week of what’s-my-life-purpose that made me get anxiety and headaches allllll week long. It wasn’t fun at all. And I realize that a lot of y’all go through this, too. We wonder if we’re really doing the right thing, and second guess ourselves. We start to not enjoy what we used to as much. What happened?!

Personally, I burn myself out a LOT. That’s what killed my interest in learning languages (I taught myself 4 at my peak), made me change jobs several times, and has caused me to jump in and out of ultimate frisbee-one awesome ass sport.

It’s harder to recover from burnout than not trying hard enough. Please keep that in your mind.

Today I’m going to cover how to get back your motivation and prevent you from losing it ever again.

Too good to be true? Not at all. Let’s begin 🙂

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Booty Building Hacks: How to Build Your Butt

What’s up y’all!

Almost every gym girl can relate to the I-want-a-bigger-butt syndrome that is currently plaguing gyms across the nation, am I right? Every time I am working out, I see at least two girls working on their booty game. Heck, sometimes that what I think some girls only work on–in which case, remember that upper body love, too!

While I’m just playing around with y’all (although there is some seriousness in that paragraph above), everyone wants to know how to build their butt. It’s part of our society right now–all women are expected to have that huge butt and small waistline. Something that really isn’t achievable, but is expected from us.

Nonetheless, I want to say that you can definitely build your butt up–this is totally achievable for anyone who wants to do it. Here are some of my tips for building your booty and making them booty gains.

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Protein Powder: Why You Need It + What to Buy

There are affiliate links for the products I recommend. If you choose to purchase through my links, please know that I may receive some compensation for it.

What up y’all!

So you’ve probably heard one way or another that you should use protein powder, right? It’s all over Pinterest, Instagram stars promote it, and there are so many articles about protein powder and how you should have it with all of your snacks.

Let’s get some of the bulls%&* out of the way and get to some true facts you should know about protein powder, and I’ll give you some of my recommended faves below.

Protein powder will help you build muscle; NO, you aren’t going to bulk up, ladies–we don’t have the hormones to get as big as our counterparts unless we use steroids. Muscles aren’t something to be afraid of. In fact, that is what lets you looked tone and HOT! (and that’s what we all want, am I right? I know it is 😉 ).

And, to get that toned bod and nice definition, supplements like protein powder will make it easier to get there (and maintain it).

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Low Back Pain–How I Found Lasting Relief

What up y’all!

For about 8 years of my pubescent/teenage years, I had extreme low back pain. Pain to the point where I couldn’t stand or sit without feeling pain. Exercise seemed impossible to me–if I can’t even sit without pain, how am I supposed to get through a workout? I was taken out of gym classes some days because my back hurt so bad.

I tried physical therapy, acupuncture, massages, and gradually my back pain got better. The things I believe that helped the most were acupuncture, massages, exercise, and yoga.

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Workout Plan to Lose Weight (Without Going Crazy)

What up y’all!

Today we are going to be talking about you kind of workout plan you need to follow in order to lose weight. It can be super frustrating in the beginning of your fitness journey to figure out all of the components you need to put into your workout routine. So, have no fear–I am here! 😉

What I have recommended for most of my clients is this:

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Leg Workout for Home (& Printable!)

Leg day–ah, it brings a smile to my face.

I’m pretty well known for giving tough leg workouts. A lot of my female clients look forward to leg days with me after seeing their progress and results! So you’re in the right place if you want to tone your legs and get some nice definition 🙂

Now, don’t worry–this isn’t going to kill you. We are going to do some leg exercises that’ll create a nice foundation for your legs to build of off and get stronger from. These aren’t all exactly beginner exercises, either (it’s a bit of everything!), which is good if you’re trying to get out of beginner stages! This’ll give you a taste of what else is out there in the fitness realm.

I know how hard it can be to workout the legs at home sometimes, so I am giving a full leg workout, at home, that you can do with a couple bands/weighted items!

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Becoming a Personal Trainer: Things to Expect!

Being a Personal Trainer is both a blessing and a curse. Don’t get me wrong–I love my job. Every second of it. I love training clients, advising them, and pushing them to limits they didn’t know they had. It’s my favorite job thus far.

Buuuuuuut, there are some downs. If you want to become a Personal Trainer, please DO! I will fully support you for it! 🙂 There are some things I’d like to address, though, that will help you down the road that I did not learn from anyone else before I began my journey.

You’ll get sketchy clients

I’ve had clients where they would come most of the time, but other times, wouldn’t even bother to call and say they weren’t coming in. That was really disappointing to me, because my time was being wasted, waiting for a client that ended up never coming. You’ll find out that a lot of clients do have very good reasons why they weren’t able to come, but please, just let your trainer know when you can. I usually worry about clients if I know they’re really punctual, because you grow relationships with most clients.

Most gyms will have a late/no-show policy (thankfully mine does) that will help you out with this. For me, though, this was a hit in the gut. All I want to do is train people–heck, I get excited for them when they come to workout! But, if they’re not going to put in the effort, I can’t always help them. And that’s something that I had to learn–we can only be accountable of ourselves, and aim to help others as much as we can. Read More