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Attention all shy gals! This is your sign to take up space in the weight room. If you’ve been feeling anxious about working out at the gym… whether you aren’t really sure what you’re doing, not sure how to use the equipment, feel like a complete newbie, or simply feel overwhelmed or self-conscious being in the gym… Below you'll find a collection of tips that I’ve gathered from personal experience, client inputs, & through the help of my instagram community: How to get comfortable being in the weight room: Workout in one spot you feel the most comfy being at & then start venturing off more. Do your stretches or cardio while scoping out the gym to get yourself familiar. Go in with a plan instead of trying to figure it out on the fly so you can avoid walking around feeling lost. Have your hype music ready to help you get out of your head, keep your focus on the workout rather than what people are thinking, & get a boost of confidence from your fave jams. I know the weight room can be very intimidating but keep in mind that: Everyone started somewhere & your journey is unique, as is everyone else. Everyone is there to work on themselves; to get better & feel better. So focus on yourself. You can always bring a friend with you . Having gym buddies can help you feel more at ease knowing there’s someone there with you. What if you don’t really like your gym? Don’t hesitate to switch to another gym. Environment & gym culture is very important. If you don’t really vibe with the place, & you’ve given it a few chances, give other gyms a try. What if you’re not really sure what you're doing? If you're not sure how to use the equipment, ask the staff for help. More often than not they are willing to help. You can also hire a coach; either a trainer or an online coach like me, wink wink. A coach can create a custom training plan for you that will help you reach your specific goals. Checkout my Custom Program packages If you're a fitness enthusiast, try to learn as much as you can so you can build the confidence being in the weight room; if you’re unsure, guaranteed you’ll find credible answers online. You're also welcome to DM me on Instagram if you have questions. Remember that you belong in the weight room just as much as anyone else! Special thanks to my clients & my instagram community for sharing their insights.

I'll spare you the long science breakdown of protein & how it helps with getting lean. Instead, I'll provide you with enough information to gain an understanding and a few action steps you can take & implement right away. What is protein? Protein is one of the 3 main macronutrients we eat. It is made up of amino acids, which are the building blocks of most stuff in our bodies. Reasons why eating more protein helps you get leaner Increases satiety - which essentially means it helps you feel fuller longer & therefore, curbs your appetite. It is the building block of muscles. When paired with resistance training, an adequate protein intake helps you build lean muscle mass. It is important in repairing tissues such as your muscles, and helps promote recovery. How much protein do I need? Generally, you should aim to eat 0.64-0.9g per pound body weight per day. However, consuming higher levels of about >1g per pound may help with satisfying hunger and maintaining a healthy body composition. Tips on increasing protein intake Include a protein source with each meal Double up on protein for each meal Add in protein supplements if necessary Please keep this in mind: You should prioritize eating real whole, minimally processed sources of protein. Supplementation is ideal if you're busy or have a hard time making good protein choices on the go. Prioritize foods & flavors you actually enjoy & know how to cook & prep. Here is a list of healthy protein sources Download & use this list the next time you are grocery shopping, or out eating with friends & family.

The easiest way to increase your daily water intake is to turn it into a habit... but how? For every new habit you want to create, find a current habit you already do and link them together.* Check out some of the examples below . Bring a water bottle with you everywhere you go Keep a water bottle with you throughout the day. Then, as you're running errands, going for a walk, sitting at your desk, or lounging at home watching your favorite shows, start thinking of ways you can link your new habit to your old one. For example: After I change the music in the car, I will take a sip of water. After I walk a block in the neighborhood, I will chug my water for 2 seconds. After I choose a show to watch, I will drink a tall glass of water. Sip water while you're participating in physical activities Bring your own water bottle to the gym, pool or outdoor sports. Then, decide which current habit you want to link the new one to. Some examples can be: After I finish a superset, I will take a sip of water. After I warm-up for the game, I will sip my water. After I complete my laps in the pool, I will finish the rest of my water. Start your morning with a tall glass of water One of the best ways to get a jumpstart on increasing your water intake is to do it first thing in morning. It could look like this: After I walk into the kitchen, I will pour myself a glass of water. After I get up in the morning, I will drink out of my water bottle. After I brew my coffee, I will chug 16oz of water. These examples are just a short list of ideas to get you started. In fact, the possibilities are endless! However, you should choose the right ones for you. After all, this method works only when you link your new habit of drinking more water with something YOU already habitually do. 

A huge part of your fitness routine is your recovery. Aside from proper nutrition, supplementation, and sleep, these tools can help aid your recovery through self-myofascial release (or SMR). SMR is essentially massages done by you using tools to help with muscular and joint pain. A common example is foam rolling. Recovery can be achieved by using any of these tools listed as my recommended gym essentials.

An effective bodyweight leg workout you can do anywhere, anytime! I created this for those looking for a convenient way to workout. It’s for anyone who doesn’t have a gym membership or doesn’t have any fitness equipment at home.