RENEGADE BLOG

Fitness Needs A Change - I remember meeting Susie (fake name for privacy) for the first time. She was my 7pm consult and as I watched her walk into my gym with slumped shoulders and a look in her eye that just screamed:   “This is the last place I want to be!”   I could tell it was going to be difficult to convince her ...
asdfghjk This SH*T Is Hard - Let's be real... this sh*t is hard. Changing your health and setting fitness goals is hard. Like really hard. No matter if you are someone who has been on this journey for a while and have had massive success. Or if you are someone brand new to fitness and struggling with your first goal. It can be overwhelming and frustrating. ...
CircleOfFitness Why Fitness Changed My Life and Will Change Yours. - Why Fitness? Have you ever experienced a bout of Depression,anxiety, stress... or even just an inner struggle for confidence? Well I did almost every day growing up. I remember sucking at sports, loving "nerdy video games", and always wanting to read and write.  because of this I didn't feel accepted. I would go on to craft a "new me" that ...
lolololoijh Crap! You did it again! - Do you remember back in school when we would stay up late the night before an exam and cram. Or we would wait until the last minute to type out that essay assignment? I definitely do. You see, as humans we tend to do something called procrastination. We know what needs to be done and we want to get it done, but for ...
Unknown Have a Nice Trip! - It's that season of the year! The season where you travel. What trip do you have planned this year? An extended stay at a relatives? A flight to the beach? maybe traditional family road trip? Whatever you may be doing and wherever you may he going. There is ONE thing you want to avoid. GUILT. For example one of my clients, let's ...
travel-clipart-travel-clipart-1.jpg Did You Say This?! - Did you say this?! It's either 3pm, 5pm or 3am. Yeah... you could say, time zones are a trip. I guess I should fill you in. I currently just finished up a 3 hour flight, and am now on a 12 hour flight that connects to another 6 hour flight... You guessed it, I'm headed to the other side of the world! Cambodia to be specific. ...
Inflammation-Woman-Shoulder Inflammation May Be Causing You to Lose Weight SLOWLY! -   Inflammation. Touch your wrist! Now touch your ankles! Are they a little puffy? Do you feel like they are bigger than usual? Well I have some good news and bad news. Most likely this is not excess fat. That's the good news. You May be dealing with inflammation. That's the bad news. Okay there is more bad news... Inflammation may be keeping you from losing ...
asdb Never Eat These 5 Foods - The world of fitness and fat loss is often confusing, with contradictory information swirling about. I’m going to cut through the confusion and make things really simple for you. Below is a list of 5 foods that you should never eat. These foods will derail your fitness and weight loss efforts every single time. In addition, I will suggest a healthy ...
1107530 Cookies, Margaritas, & Chips and Queso - Cookies..... Fresh baked chocolate chip cookies. The aroma of chocolate chunks and baked cookie dough fill your nostrils as you reach for a piece of heaven. Or maybe it's margarita Tuesday. The ice cold alcoholic drink makes your heart beat faster just thinking about it during your stressful day at work. It might be the chips and queso. I repeat.... Queso. ...
exercise Best. Exercise. Ever. - Wait! Don’t just skim down to see which exercise I’ve labeled as the best, get the whole story… I’m often approached and asked to pin down a single exercise as the one that will help lose the most fat and tone the quickest. That’s not an easy question to answer. You see, I’m very aware of the fact that though an exercise ...
DSC00176 Beginner’s Guide to Fitness - You look in the mirror and wonder to yourself: How did I let myself go this far? Whether you are brand new to fitness, or you’ve simply fallen out of shape recently, here is the quick beginner’s guide to get you back on track quickly. Change your in-front- of-the- mirror thought bubble to: Wow, I’m looking amazing! by reading on and taking the action ...
kelli before and after solo 5 NEW Exercise Rules - Out with the old, in with the new! Are you up-to- date on the latest rules in fitness? Popular belief about the most effective exercise techniques to achieve the highest level of fat loss and the best results vary from decade to decade. New studies come out, more data is considered, and we get smarter, more efficient, and more sophisticated ...
i-just-woke-up-26 Woke Up Twenty Pounds Heavier - Do you ever hear something over and over again, but the importance of it never really hits you until months if not years later? Well… Time after time when I'm in a consultation there is one story I hear over and over again. It goes something like this… Me: “so what makes you want to start a boot camp program ...
female hitting snooze Sleeping In Your Car and the Weight Loss Journey - The morning snooze.... You know what I'm talking about. The alarm rings.... at first you feel as if you're dreaming, but then you realize that the annoying sound is coming from your night stand.... That annoying sound is your alarm. So what do you do? You do what most sane human beings do... Hit snooze. You hit snooze promising yourself ...
Low Back Pain Sucks - Low Back Pain SUCKS... Let's face it. There is nothing worse than chronic pain. I mean pain that disrupts your job, your hobbies, and most importantly your time with your loved ones. Throughout my coaching career I have met several individuals who literally have to change the activities which they do with their children because of low back pain. The ...
Shoulder Pain Problems - No Pain No Gain...Right? FALSE!! Pain is never a good sign. However, we still use the old saying. No pain no gain. You may have even said this at some point in your life. Or you may be saying now as you go through your exercise program with some type of pain. For example, while working on push ups your ...
Foot Pain Holding You Back? - Is Foot Pain Holding You Back?   Finally! It is your time to shine. Your time to get back into the best shape of your life. You are feeling confident and motivated as you step foot into the gym for the first time in a long time. You quickly realize that it has been a while since you have done ...
partner-stretch Are You Missing This Key Element In Your Fitness Program? - Hey Guys! So one of the biggest "hidden" problems in fitness is a lack of flexibility and mobility. They may both sound like the same thing, however it is important to understand the difference. Think of mobility being the umbrella term that refers to how a joint moves. Now think of flexibility as being a term that falls under the ...
Have You Been Showering?! - Have you ever forgotten to eat? No, not because you were on some strict diet, but because you were so engrossed in what you were doing that it just slipped your mind? Has there ever been a day in your life where you were just so excited about the thing you were working on that you forgot to shower? Yes, ...
why Two Types of People- Which One are You? - Good morning and happy HUMP Day!!! I have a question for you..... Seriously, a huge question. But first I want to share something with you.  There are two types of people on HUMP Day (Wednesday for those who live under a rock :p ) You are are excited Not because it is hump day, but because if you can get through ...
child-regret My Wild Date Night - Have you ever been on a date?  I mean a date so fun, that any thought of your fitness program or health goals became forgotten. I'm talking about a date that you feel so comfortable in, there is no shame in the desert ordered after the three course meal you just had. I had a date like this last Saturday ...
60891992 - be better than you were yesterday written on the road How To Start Being YOU - My Obsession with Being Better I am not sure when it started. Maybe it was as a child. When I always felt like I lived in the shadows of my older brother. He was Fast I was Not He was Competitive I was Not He was good at sports I was not He had girlfriends I did not He was ...
girl-doing-a-back-bend Never Have A Bad Monday Again! - Happy Monday! You ever had a day that just didn't work? Traffic made you late, you did not have time to eat breakfast, your head was pounding for no reason, and everyone seemed to be waiting in line to annoy you It doesn't stop there.... lunch turned into fast food... or worse a frozen "healthy" meal from the office freezer ...
bouncing-back The Fat Loss Bounce Back- Can You Do It? - "I Can't Get This Fat Loss Train Running Again" Okay... that quote may be a little paraphrased... She didn't really call it a "Fat Loss Train"..... but common! Fat Loss Train just sounds so friken cool. I mean, who doesn't not want a one way ticket on that sucker? Sorry... my ADD is kicking in! The reason I'm writing this ...
goal_setting The Power Of Visualizing Your Goals - Have you ever set a goal and landed right on the mark? Even to your own surprise, you did exactly what you said you would do. What if this was not a coincidence? Have you ever started something, without an exact idea of what the end game was, only to fail over time. Or worse, you just simply stopped working at ...
black-friday-chaos Are You Making This #1 Black Friday Mistake? - #1 The Black Friday Mistake See if you can figure out what the Black Friday mistake is before it is mentioned in the end! 🙂 "Bastard!" The words slip out as the parking spot that you have been waiting for is stolen. It's 6am and you still have no clue why it is logical to be out shopping right now. ...
sassy-gassy sassy, and gassy. 😖 Guess Why… - Ughh Bloated, sassy, with a little bit of gassy. Don't lie... you know exactly what I'm talking about. That feeling after a cheat meal. Or two. Okay three.. Yes, that was my weekend. We had our very first member thanksgiving potluck. And boy, can our members cook. Sweet potatoes pie, sweet potatoes, ham, more sweet potato pie, and another serving ...
31860338 - successful young woman crouching on a scales  against christmas frame Want A Weight Loss Victory? See How To Win - Good Morning! I hope that your Wednesday is off to a good start. If you're still sleeping.... GET UP 🙂 You can't accomplish your dreams from the comfort of your bed. Well, with technology nowadays you probably could. But that's besides the point. The point is you have a dream for your health and it is about damn time we chased ...
48065241 - all time ready to run. runner sleep in comfort run shoes A Weight Loss Dream Turned Real - A Dream Turned Real A Dreamer. Why does this title seem to have negativity attached to it? What about this title makes us think of our friend who is in their thirties and still residing in mom's basement? Maybe because of all the failed dreams. The dreams that we come up with, only to realize weeks later we don't have ...
17643042 - young pretty woman sitting frustraited at work Did Trump’s Win Impact Your Health? - You stayed up late watching the election? Maybe you did some stress eating.. or drinking? You may have hit the snooze button this morning because of it and you may feel like your whole schedule is thrown off. Guess what? No one blames you! Common, let's be serious. There was just a time change Thanksgiving is right around the corner ...
Fitness Cristie Is Your Fitness Goal Holding You Back? - Fitness Goals are hard If you're like most, then fitness goals may be stressing you out, they might feel overwhelming, and you may occasionally forget what they even are. (Don't worry it's common) Yeah... Now that I think about it, there's nothing more dreadful than a goal we're not 100% for sure we can achieve. It breathes down your neck ...
38980930 - healthy mother and baby girl workout showing biceps on beach Does Your Workout Actually Work? - Is Your Workout Routine Burning Fat? Have you ever reached a point in your life where you have wanted something badly, but you just didn't know how to achieve it? So, you did what anyone else would do. You started with what felt right. Eventually, a wise person, someone like you who searches for information, would quickly discover a faster and ...
38856848 - young woman with adombinal pain and stomach cramps Why The Gut May Cause Slow Fat Loss - Is Your Gut Slowing You Down? Do you exercise regularly, but can't achieve consistent, long term body fat loss? Have you changed your eating habits and noticed small results? Is your energy still low? You may have a bad gut. Now before your curse me, I am not referring to the size of your gut, I'm referring to the inside ...
53464305 - frustrated attractive girl pushing herself while lifting weights. The 80/20 Rule- How It Will Lower Your Waist Size - What is the 80/20 Rule and how will it aid you in your weight loss goals? The 80/20 rule came about when the Italian economist Vilfredo Pareto observed that 80% of income in Italy was received by 20% of the Italian population. This observation was then taken to the daily lives of individuals, to see if their individual schedules and ...
41572642 - weight, Body fat, fatness. 3…2…1… Body Fat Loss Rule - 3..2..1.. Body Fat Loss Rule Ever feel like the finish line to Body Fat loss is never in sight? The process may seem forever, the tasks overwhelming, and the goal...well impossible. When it comes to weight loss, body fat loss, toning, etc. the journey can sometimes cause you to sit back and say F**k It! Excuse the language, but I'm just being honest. ...
Bad Day at the gym 6 Reasons Why Your Gym Workout Feels Freakin’ Miserable - Every day you take the gym head on and conquer your workout with unlimited energy and happiness. You love working out! Oh No? It's okay I feel the same way. Maybe you actually feel slow, sometimes weak, with low energy-- or it's becoming more and more common. You may be dragging yourself to the gym, day after day, hoping something ...
weight-loss excuses Weight-Loss Buttholeitis Do You Have It? - What is Weight-Loss Buttholeitis Sorry for the mental image... But if you want to know what is keeping you from achieving the weight-loss that you want, then this is important! We have all heard the saying. "Excuses are like butt holes, everyone has them and they all stink." When it comes to our weight-loss goals, it can be hard to stay ...
Group Fitness Training Fitness Training- The New Way To Achieve Your Goals Faster - Why Group Fitness Training? Who would want to try a group fitness training class when you can just go to a big gym, at any time you want, and do your own thing? Why would you choose to make your schedule match with a Fitness training class schedule and to have to share that workout hour with other people? These ...
stronger-with-a-coach Personal Training- Overcoming Failure - Personal Training- Picking Yourself Up When you Fall Every week is a blessing. Every hour breathing is a blessing, but there are some weeks that are better than others. I am sure that you can relate. I am sure that you have experienced some pretty rough weeks. Some weeks where you have broken every rule of your new personal training ...
Body Fat Loss Body Fat Loss and What Your Spouse Really Thinks -  Fat Loss Support Have you ever felt alone on your Body Fat loss goals? Do you plan a healthy meal, only to come home to a family that wants pizza? Do you get excited about your new workout program, but have no one to celebrate your successes with? It can be hard to create a lifestyle change, because usually the people around ...
weight loss solutions Weight Loss Solution-I Had To Get Drunk To Write This - The Weight Loss Solution Every wonder why you have struggled with weight loss? Have you ever found yourself frustrated at the fact that you lose weight, only to gain it right back? It may not be your fault. You just may be in need of an identity solution. Also, I'll be honest. I did not have to get drunk to ...
Weight Loss Change The 5 Weight Loss Rules That Can CHANGE Your life, size, And Happiness - 1. Set Massive Action Goals for massive weight loss The worst thing we can do, in the process of creating change, is to get comfortable. You are looking for weight loss, you want the inches to drop, you want the body fat to burn! In order to make this happen you need to set "massive action goals" Massive action goals ...
low carb diet 4 Body Changes From Eating Low Carb - 4 Body Changes From Eating Low Carb Have you ever stopped to wonder what would happen to your body if you stopped eating refined carbs and switched to a low carb lifestyle? It’s no secret that refined and processed carbs contribute to weight gain, and so reducing the amount of these in your diet would logically lead to a leaner, ...
Uncomfortable WeightLoss Uncomfortable Weight Loss - If you are looking to achieve WeightLoss, then it is most likely true that you are comfortable. You may feel decent, your health may actually not be in poor condition, and your family and friends still love you. However, this may be the problem. The problem may be that you are not uncomfortable. Read below to learn how to get ...
Motivation - https://www.youtube.com/playlist?list=PLRONwytbP72IvylJuZvyAKbqMaFwLBDnP
Movement - https://www.youtube.com/playlist?list=PLRONwytbP72IWpYZCMCM3gXJ61O79yv0F
Recovery - https://www.youtube.com/playlist?list=PLRONwytbP72KXRy7yuUvYcplOeu8qazpQ
Nutrition - https://www.youtube.com/playlist?list=PLRONwytbP72IRBoN_iz4GR5gGHpfozia1
Twenty One Day Challenge - https://www.youtube.com/playlist?list=PLRONwytbP72J1rMMsBtsf20Jh_eSuyPY-
A little Birdie Has Told Me How Busy You Have Been… - Whoa…. Life gets busy. Especially for you. You work a full time job, have a house to keep under control, you probably even have kids that you may have to chase around. Or worse teenagers that come equipped with a ton of stress. On top of all of this you must figure out social events, maybe a PTA meeting here ...
Six Tips to take the complexity out of starting an exercise routine - Log, log, and log some more. Get yourself a journal and write. It is that simple. Every day log information that is important for your fitness goals. If it is your goal to lose or gain 10 pounds, then every day record your current weight. Record your eating habits, there are several great apps that you can do this with ...
I Know Your Bad Habit…. - You tell yourself that today is the day... Today I WILL go for a run. Today I WILL not eat sugar. Today I WILL log my food. Today I WILL go to sleep on time. The list goes on and on..... I promise, I have not been spying on you. I just know all too well the power of a ...
I Know That You Talk To Yourself…. - Are you talking to yourself? No... I am not following you around all day, but yes. I know that you talk to yourself. My question is, how do those conversations go? Is it something this? You- "What are you thinking? You can't make that workout" Your response- "ah you're right. There is just so much to do today and after ...
STOP IT, STOP IT, STOP IT! - And just in case you misread…… STOP IT. Yes, I am talking to YOU. If you are not where you want to be right now health wise, then you must stop doing the same things that you are currently doing. The list of what you need to stop doing could be long or it could just be one little thing! ...
How to Drop your first 20 Pounds - There is no better day then when the coach learns from the student! Today I want to give you some valuable tips from two of my private coaching client’s. They have given me permission to share their names. Lyn Klinger and Leilana Lopez. First off I want to say great job you two. Lyn has just recently started and is ...
Why you’re not losing the body fat that you want - This past week I had a breakthrough moment with a client. For those of you who have never worked with a personal trainer, these are the moments that make it all worth it. The moments that the client (you) gets slapped across the head with a realization so powerful that you’re forced to make a change. My client, let’s call ...
Why Fitness? - All great things in life begin with a clear and defined “why?” With that being said, if you are looking to make a great health change, shape a body that you can be proud of, find great energy through fitness, or just live a healthy lifestyle, then your journey must start with a why. Before we jump the gun and ...
The Waiter Who Spit in Your Food - You go to your favorite food spot and while passing the kitchen you notice a waiter spit in the food. What do you do? Do you accept it? Do you tell management and leave? Or do you just go sit down at your table and pray it wasn’t your food? For most of us we would not accept that. We ...
The Starbucks drinks that are adding inches to your mid section. - Good Morning! If you're anything like me then you can get down with some good coffee. Fortunately for myself I have the soul of an old man, so I drink mine black. However, if you don't fall in this category and you like to add a little flavor to your morning cup of Joe then you may be adding up to a pound ...
The Four Quadrants Of Busy -   1.       Urgent and Important 2.       Important but not urgent 3.       Urgent and unimportant 4.                   Unimportant and not urgent     Man…. Life gets busy.   Especially for you. You work a full time job, have a house to keep under control, you probably even have kids that you may have to chase around. Or worse teenagers that come equipped ...
You Just Might Want To Get Pregnant! - I have a question for you..... When was the last time you saw a pregnant lady drinking and smoking? If you have seen this, how did it make you feel? Did you say anything? Was it wrong? Thankfully, in today's age we know the implications of smoking/drinking when pregnant. It can do serious harm. Because of this knowledge you are ...
You are only ONE Habit away from being 10lbs down… - If you are like me, when you want to make a change or achieve a new goal, you come up with a mental list of ALL the things you will do better in. For example, if you want to finally lose the weight that you have been planning on dropping for years, you may tell yourself that you will: start ...