New Goals

The past few weeks have been a little insane, as I am doing my best to manage training clients full time, taking Health Coaching calls, teaching classes and of course, doing my best sharing the responsibility of training our pup(which has not been easy lol but we love him). So when I say that my workouts have been less than ideal, I mean it. I have been doing my best to squeeze in about 45 minutes, 3 days a week, and taking 1 class if i can. It has been mostly total body interval work(which I love anyway), and 1 running class a week at Mile High Run club. If any of you are runners, and want to check out a cool studio where you can run with others, its a great place, They have 3 different class structures, so there is something for everyone.

Why am I writing about this? Because I like to remind you guys that life happens, and sometimes, getting to the gym 6 days a week is just not an option. And that is 100% ok. So what have I been prioritizing? Eating well of course. So clean food, veggies and as much home cooked food as possible. I have been making fresh juices at home which is also a great way to stay on track. I will post the recipe of the week below( I can't take credit for this one, my husband came up with it!!). And my 2nd priority, has been to make sure that all of my workouts consist of a short interval run. Why you ask? Because after an extremely long break from racing (we are taking since 2014), I have decided, that I would like to get back into racing, yikes!!!! After the Brooklyn Half in 2014, I hurt my hamstring pretty badly, then I started competing in fitness competitions, and I stopped racing. But I miss it, and I miss how it made me feel to cross the finish line. So I am going to take you guys on this journey with me. I will be posting my weekly runs, post and pre-run nutrition, as well as what I am doing for my own personal strength training so you guys can get a glimpse of my week. And, as always, if you have any questions, just send me a message, or comment below.

So what about you guys? What are your goals right now? Any exciting events, competitions, races coming up? Or are you just enjoying your workouts and working hard towards doing your best daily? I love hearing about your journeys. Let's chat about it below!!

Until next time!! 

In Health and Wellness,

Crystal

Me at the Rock and Roll Half marathon in Washington DC, my first half marathon!!

Me at the Rock and Roll Half marathon in Washington DC, my first half marathon!!

An Exercise in being grateful

Have you ever woken up after a long stretch of stressful days and just realized how lucky you are to be where you are ? I know a lot of you are like ,”ok enough with all of this positivity”, but I’m serious here. For those of you that know me well, know that I am a worrier and I tend to overwhelm myself with work and personal tasks. My schedule is always full and I go through phases where I get so caught up in my day to day that I forget to make time for family and friends and I instead keep working or I go home and rest (which is important too), but as part of this balanced life I am trying to lead, I sometimes need to just sit and remind myself to slow down, and not forget to live. So I’m making it a priority to do the things I love, and slow down a bit. For any of you that follow me an Facebook or IG, you know that Frank and I have a new member in our family, Elmer, our beautiful 9 week old Alaskan Malamute. He has brought so much joy and so many laughs to our home already, and he is forcing me to slow down and prioritize my schedule in order to spend time with him in between my crazy client load. I couldn’t be happier that I have him here and that I can come home to this loving little guy.
Aside from that, I am grateful to have spent some time this weekend reconnecting with a good friend who I haven’t seen in a very long time, to celebrate her bridal shower. I’m lucky to have friends who understand me and my craziness , and who are here to reconnect, even if it isn’t as often as we would like. 
So the point if this short blog today , is to get you guys thinking about the things you are grateful for today. I know we can all sit here and vent our woes and complain on social media about the things that aren’t going right in our lives, but how often do we sit down and say “I am lucky to be here” or “I am grateful for..”. I challenge you all to take a second, and think about what makes you happy, who and what are you grateful for, and how can you make some more time for these things ? Take some time, write it down for yourself, and leave some comments below for me if you would like.  As always, I look forward to connecting with you all.

In Health and Wellness, 
Crystal
 

 

Self Magazine Article!

In this week’s blog I wanted to talk about the amazing opportunity that I had 2 week ago, to contribute to an article on Self magazines online platform. For years, even before I started getting really serious about my fitness, even before I decided to compete, I would live reading articles in fitness magazines such as Self, Shape, Women’s Fitness , Runner’s World etc.. as I am sure many of you read as well. So when I received a phone call 2 weeks ago as I was walking out of a run class at Mile High Run Club, asking me if I would be interested in doing a video/photos shoot with Self.com for their Fitness section, my immediate answer was :Where, what time and yes!!! When I started competing 2 years ago, I remember saying to myself, that because I was in the best shape of my life, I would love to be given the opportunity to be featured in a magazine like so many other bikini competitors I knew had been. This  was a dream of mine since I was younger, but I never talked about it, since I wasn’t considered fit at the time. But now that I was competing, I had finally come to a place in my life where I was starting to look like I could come close to these fit, athletic bodies that I saw daily in the magazines. So I worked hard on my body, but I neglected everything else. I never felt ready or good enough to be considered for something like that. So I didn’t push and network, all I did was workout, measure my meals and hope that I could perfect my body so that I could eventually feel confident enough to get some photos taken of myself and eventually be confident enough to approach a magazine or any editorial platform to be featured. But that never happened. As fit as I was, as lean as I got, my confidence was lower than ever. So my goal and one of my dreams just seemed out of reach. I would never be ready.


Fast forward 2.5 years later. I no longer compete. I workout to make myself happy, to feel strong and to stay healthy. I eat whole food and preach holistic eating instead of deprivation. I put my energy into my clients and their programs, workouts and diets,  since that is what brings me happiness. Sharing my knowledge and my passion with others so that they too can fall in love with fitness and wellness in the same way that I have. My goals went from vanity to wellness. I now just want to spread my message of positivity behind the fitness industry and self love of our bodies which come in all shapes , sizes and fitness levels. So getting this call, to do this article was surreal. I do not look like that competitor anymore but, in my opinion, I am my healthiest, strongest self at this moment, and I feel more fit than I ever was in the past. I also now have so much more knowledge in regards to nutrition and workouts so I am so excited to be able to share that with you all in this article. 


The takeaway from my blog today (sorry if I seemed to ramble), is to never give up on yourself. Always work hard to be your best self and carry around confidence at every stage in your life. It will influence everything you do and it will attract the things that you strive to achieve. So here it is, my link to this week’s workout on self.com . It’s a great piece on 11 plank moves that can double as a cardio workout.  Please enjoy, try the workout and let me know what you think !!

http://www.self.com/gallery/plank-exercises-that-double-as-cardio-moves

In Health, Wellness and Positivity always,
Crystal
 

 

 

Here it is !!!! My Feature on Self.com

Here it is !!!! My Feature on Self.com

A little BTS from the shoot. Such an amazing day !! Thank you Self Magazine.

A little BTS from the shoot. Such an amazing day !! Thank you Self Magazine.

Why I Became a Health Coach and Personal Trainer

I wanted to talk a little bit today about what brought me to the world of Health coaching and Personal Training. I wasn't always in the Fitness and Wellness Industry. For 10 years I was a Fashion Designer. I studied at the Fashion Institute of technology and received my BA in fashion Design in 2005. I was so excited to be a designer and I started working immediately after graduation. I loved my industry, the shopping, the creativity, the fact that I was doing something I had wanted to do since I was a little girl making clothes for my Barbies using scraps of leftover fabric that my mom would have otherwise thrown away. It was everything I thought I wanted. But the industry quickly took a toll on me. The long hours, the tight deadlines, the many hours glued to a desk and a computer screen designing patterns and working on presentations. I found myself eating junk food, sugar, drinking way too many Starbucks lattes and of course indulging in happy hours several times a week in order to release stress and feel like I had a social life. In other words, I was leading a very unhealthy lifestyle for a woman in her early 20's. Living in NYC, it is so easy to fall into this lifestyle. You work late hours and then you don't want to rush home, you want to relax with a glass or 4 of wine and then of course eat junk food since you never made the time for dinner before leaving the office.

When I was 25, I decided to join a gym. It was a small local gym and it was affordable so I figured this would be a good place to start. I would go workout about 2x a week, which wasn't much, but I always felt good when I went. I also realized how out of shape I was when I could barely run 1 mile without feeling drained. I started to grow bored of working out alone, so I started taking classes like spin, Zumba and Total Body conditioning which I loved. I started to enjoy the gym but I felt like I needed more in order to really start seeing my body change, so I started working with a  personal trainer. That was the best thing I could have done for myself. It held me accountable by scheduling time for my sessions and for the first time I was doing workouts the were specifically made for me. I continued to take classes and then I started running which was a challege for me, but I wanted to prove to myself that I could do it. I signed up for 2 Spartan races and a year later 2 half marathons. The discipline that I gained training for races was so important to me. I loved having something to work towards and finishing these races felt amazing, I went from eating horribly and never working, out to signing up for races and commiting to my fitness. I felt amazjng. The only thing that frustrated me, was the fact that my body was still not as fit looking as it felt, I was fast, I was strong but I didn't look as fit as I wanted to. So, through the encouragement from a friend, I decided to train for a Fitness Competition. In  2014, I hired a coach, and started my journey to the stage.

It was during this journey to the stage that I started learning about food and macro counting. My body was changing fast, with a lot of hard work, both at the gym and in the kitchen. But it was also here, where I started focusing on depravition rather than health, and working out in excess rather than working out to feel good. I have a bit of a competitive side to me, so of course, I wanted to reach perfection and I wanted to win. 3 shows later, I was tired, and frustrated, and because I did not  place well at my shows, despite my hard work. I became depressed, and instead of working hard to continue to improve my body, I was angry and I took it out on myself. I started eating everything in site that I had deprived myself of for a year and a half. Sweets, which have always been my weakness, junk food, everything that I wasn't "allowed" to eat during my prep, And the more of those things I ate, the more I wanted them. I hated how I felt and looked, but I couldn't seem to get myself back into a routine. I wasn't working out, I was eating badly, and everytime I said I was going to go back on my "diet", I was only able to maintain that for a few days before I fell off the wagon. 

At this same time I was preparing to take my NASM exam to become a trainer, and I felt like I needed to get my act together if I was going to work with clients. I needed to be the person I was before I started competing. The person who loved her workouts, who loved healthy food and who enjoyed encouraging people to take care of their bodies. It was that person that wanted to change her career to become a Personal trainer in order to make a difference in other people's lives. It was that version of me, who remembered what a positive impact fitness had on my life, and I wanted to give that back to people. People who were new to fitness and people who needed someone that they could trust and relate to. So I did just that. I got back into my workouts, I started eating healthy without depriving myself, and I started researching nutrition programs that would best suit my goals. That is when I enrolled in a Health Coaching program that changed my life. I learned so much about myself and about food/ nutrition. I learned that it wasn't about the quantity of food but rather the quality of food  and I was excited to share this with my clients. I wanted to get them away from the old school mentality of dieting and get them to think in a more modern way about nutrition. Food quality is everything. Eating natural, whole foods is the way to go, and I will talk more about this in later blog posts. So this was my new mission. I not only wanted to provide my clients with workouts and exercise plans, but I wanted to be able to guide them nutritionally. I want my clients to enjoy food and to feel good about what they are eating. I do not want my clients to feel like they have to deprive themselves of food and I want them to understand that they don't need to count calories or depend on a food scale in order to lose weight. My programs teach them more sustainable habits.

This is probably the longest blog post that I will ever post, but I want you all to understand where I come from, I want you all to know that I was once that new person at the gym just trying to find my way. We have all been there and if that is where you are right now, I am excited for you. This journey can be life changing and I am excited to be a part of it with you.

I would love to hear about you guys and you stories. Please feel free to share in the comments below and thank you for reading my post!! 

In Health and Wellness