Coach's Corner

08Sep 2015

Labor Day is over, kids are going back to school, sports will start up soon and people are eager (or not so eager) to get back into their routines!

Its not uncommon after the last few weeks of Summer for people to feel a bit lethargic and out of sorts leading into the Fall season.

So today we are talking about how to get back on track and stay motivated after a few weeks of indulging, maybe a weekend away or particularly festive weekend, or simply the start of a new season!

How do you stay motivated or get back on track after falling out of a routine or overindulging?

Dawn
Keeping a training log of my numbers keeps me motivated! Seeing the numbers go up and knowing where I started gives me more drive to keep going. Working out around women who are just as serious as I am helps as well. I feed off their energy and want to work just as hard. Another reason why group classes can be a strong motivator!

Danielle
For me, I remember that feeling/high you get after crossing the finish line of a challenging race. That moment when you realize all of your hard work has paid off. That pushes me to keep going!

Anthony
Programming and tracking. I write everything in my iphone or a notebook. Staying accountable is when you really make gains and reach goals. If you can’t see the progress you are making it can demotivate you and sway you off track. Similarly to Dawn, working with people who have my same mindset helps to give me a boost and motivate me to be better than I am. It can be hard to get that extra push while working out alone. Lastly, being honest about my nutrition and programming, don’t skip a day or eat a cheat meal!

Marisa
Remembering how much better I feel when I am eating right and working out is my first step back. Living a healthy lifestyle really does come from the inside out. When i’m trying to get back on track and remotivated, just like Dawn and Anthony, I need more structure and accountability. I write out a eating and training schedule and am sure to sign up for classes so I have to go to them! Additionally, I really try not to beat myself up too much mentally. A bad meal or a couple of drinks out for a good reason (birthday, vacation, Christmas), is worth it to me. You’ve got one life to live! Rather than skipping meals to compensate I really focus on surrounding myself with the people in my classes, upping my weights and eating very lean, clean, and green. I also like to look at social media (Instagram) to see other inspiring athletes and women around the world getting after their goals. 

What is your favorite way to get back on track or demotivate yourself?

18Aug 2015

Its no secret that proper nutrition is essential to see results and progress in the gym. If you workout every day but don’t fuel and replenish your body properly, you may end up getting discouraged!

Sometimes extreme weather makes the task of eating well even more difficult then it is on any other normal day. 6 feet of snow on the ground? We usually crave big bowls of pasta and red wine. Hot and humid? For some reason that I have yet to deduce, greasy burgers and fries take the prize, or icy cold margaritas!

While thats all fun in moderation, here is a easy, healthy way to refuel from your workouts or power up for the day without hindering your health and fitness endeavors!

POPSICLES!

I know what you are thinking: healthy popsicles? YES!

Simply buy your own popsicle molds. They can usually be found at Stop & Shop, The Dollar Store, or Bed Bath and Beyond. (You can also use an ice cube tray, but your popscicles will be far smaller. This is a fun thing to do for kids–as they are perfectly kid-sizes!)

Once you have your popsicle molds it really couldn’t be any easier. You can transfer any of your smoothie or protein shake recipes into popsicle form! Just be sure you freeze them 24 hours in advance, 48 hours for the tried and true popsicle consistency.

Here are a few fan favorites:
– 1/2 cup peanut butter
– 1.5 cup nonfat coconut milk or unsweetened almond milk
– Vanilla or chocolate protein powder (as many scoops as you have molds)
– 2 bananas
Blend, and pour in the molds!

molds

If the consistency seems to thick, add more milk and just freeze on the longer end of the 24-48 hour time frame. If you have difficulty getting the pop out of the mold–they are not ready! The fewer milk or nut products you use, the less time they need to freeze.

A fruity fan favorite:
– 2 bananas
– 1.5 cups coconut water
– 1 cup strawberries
– Vanilla protein powder (as many scoops as you have molds)

The combinations are endless and you really can’t go wrong. If you have extra “batter”, just freeze in ice cube trays for the kiddos or reward yourself with a sip for all your efforts in this steamy heat!

While these are easy to make, the only caveat is you need to prepare in advance. Try whipping a batch up today to enjoy Thursday through the weekend!

 

06May 2015

Isabel Ortigoza, better known as Izzy to friends and family, has been with the Bodyscapes Hingham family in a variety of roles: from babysitting, to training, and most recently assisting with some exciting new developments (stay tuned!) Izzy has learned to somehow seamlessly blend her life as a student at UMass Boston with that of a trainer/instructor at Bodyscapes, without sacrificing the integrity of one or the other.

Anyone that has talked to Izzy knows she has a bubbly, enthusiasic, infectious personality and general love of life. Its nearly impossible to not find yourself smiling or budding with energy while around this beautiful firecracker!

izzy5

Today we’re delving a little deeper into Izzy, who she is, and how she got to where she is today. Let’s start with the most important stuff…FOOD! 😉

What is your go-to breakfast?
Oatmeal with apple, banana, cinnamon, and a touch of either honey or peanut butter.

Go-to dinner?
Lemon herb chicken, brown rice, broccoli and carrots.

izzy4

Do you have any tips or tricks on how to best control cravings?
Staying hydrated, water water water! As well as eating small meals throughout the day, and keeping healthy snacks on hand for when hunger strikes!

Guilty pleasures?
Family Guy. Ice cream. Pizza.

If you had to choose one workout for the rest of your life what would it be? #yogaeverydamnday!!!!

izzy3

What led you to choose a career in the fitness industry?
I believe a career in fitness chose me. I am a Business Management major at the University of Massachusetts Boston, I never imagined I’d be where I am today. My first year of college I discovered yoga. I wasn’t doing gymnastics anymore, and was still dancing but not as much, so yoga was just what I needed! I fell in love with its beauty and decided I wanted to take my practice further after only 2 years of practicing and become a teacher. Meanwhile, I joined Bodyscapes Fitness Hingham as a member to make my body stronger. Not long after, I started working for the gym as a babysitter. My enthusiasm for yoga and fitness sparked the idea of management that I would be a great personal trainer, something that never crossed my mind. Here I am today, two years later, an ACE certified personal trainer, still practicing yoga regularly and loving what I do! I am not a certified Yoga instructor yet, but it will happen! In the end, helping others become strong, confident, and healthy is such a rewarding experience! Life does have a plan for everyone, and as I wrap up my senior year of college, I am excited to see where else it will lead me!

izzy6

What is your personal relationship with health/fitness?
Being active has always been a part of my life. I did gymnastics from the ages of 6-18 and began dancing at the age of 3 and still dance today. I was competitive in both and loved every second of it! I am currently a dance minor at the University of Massachusetts Boston. As a young child I was full of confidence and not afraid of anything. As I got older, my home life became complicated. I became confused about life and why things happen the way they do. Entering high school I started to develop self image issues. A lot of my friends probably didn’t even notice. I was always checking the scale, comparing myself to other girls, and doing endless workout DVDs at home when know one was watching. Once I started my first year of college I began to notice how my diet was affecting me. As I laid in my dorm room bed one evening after finishing a bag of M&Ms I told myself “this has to change.” I was never overweight, nor was I ever extremely skinny. I decided to stop judging myself, and focus on being healthy. It didn’t happen overnight, but slowly but surely I became more comfortable in my own skin. To this day I still get mad at myself for eating too many cookies, or get upset when I miss a work out, heck i still even find myself looking at other people and say “why can’t I look like that.” I’m not perfect, and I don’t want to be. I know this now. I have a new outlook on life (and I can thank yoga for a lot of that) and am much more positive. My mother always tells me to take life one day at a time, you can’t change the past, but you have the power to make today the best it can be. Health and fitness has become such a major part of me, I call it “celebrating life”. Working out really makes me feel alive! As the sweat pours and the heart pounds, literally feeling your muscles ache, its a beautiful thing. I’ve never felt healthier, stronger, happier than I do now! My clients are my major motivators and their determination and will to succeed is so inspiring. I am beyond grateful to be where I am today, and for everyone that has entered my life.

izzy2

Favorite motivational quote:
“you never know until you try” and “you can always do more than you think you can, don’t be afraid to push yourself.”

Izzy

28Apr 2015

Today we’re going inside a few of our trainers & instructors kitchens to see what keeps them fueled through teaching, recover from workouts, and maintain an overall healthy lifestyle!

Maybe try to add one or two of these to your repertoire this week! 

Kristen: “Sweet potato (microwaved for 4 minutes and eaten directly out of the skin for breakfast!) and Fage greek yogurt”

wseet potato

Anna: “To fight sugar cravings, eat foods that are high in magnesium and zinc: dark lefy greens, nuts, avocado…and sleep enough! Foods I can’t live without are beans, chick peas, salmon, cilantro, and hummus! There will always be hummus in my fridge.”

Avocado on white

Dawn: “Eggs are ALWAYS in my kitchen. And Kerry Gold Butter!”

eggs

Heather: Healthy food: hummus and veggie sticks! When I need a snack, that is my go to! It’s much healthier than chips and it’s way more satisfying! Almond milk is always in my fridge! I use it for my breakfast smoothies each morning, as well as in my coffee. It’s low in calories, a good source of calcium and I just like the taste better than regular milk!

hummus

Jennifer: “I cannot go long without my go-to breakfast: plain Fage greek yogurt with fresh berries and a little oats and honey. Lots of metabolism boosting protein and fiber to keep me full!”

yogurt

Anthony: “I can’t live without fish, beef, chicken, and veggies! Best way to fight sugar cravings is to build our diet around eating every 3 hours. Don’t eat cookies!”

pprotein

Marisa: “I always have a afternoon snack, even if I don’t think i’m hungry. Whenever I miss it I end up starving before dinner and snack on too much unplanned food. I can’t live without eggs, veggies, peanut butter and smoothies! I always have almond milk in my fridge. I use it for baking, overnight oats, smoothies, cereal, granola, pretty much everything.

smoothies

Tory: “Eggs! For breakfast or lunch–add veggies and its the perfect easy and quick meal!”

egveg

 

 

What are your favorite healthy snacks and fit tips? 

Do it for YOU!

07Apr 2015

Some may or may not know that Bodyscapes Fitness Hingham’s slogan is:

DO IT FOR YOU!

Today, we’ve talked to members of the Bodyscapes team to see what our motto means to them.

diet

Danielle, Personal trainer & athletic trainer
“DO IT FOR YOU means put aside all of the family, friends, and work that constantly needs you and dedicate the time that you get to spend here working towards a stronger, healthier you!”

Izzy, personal trainer & group exercise instructor
“DO IT FOR YOU reminds me of a quote from Buddha. Make this commitment to yourself, for health, for happiness, and for well being, because of all that our bodies endure [and because of all they are capable of]. They need to be taken care of and ready to take on what lies ahead”

buddha

Crystal, spinning instructor
“DO IT FOR YOU means that fitness & working out is all about taking time out for yourself .. whether it be getting in a cardio session to destress, working on a personal goal to loose weight or get stronger, or just a timeout to focus on something outside your normal workday.”

Anna, yoga instructor
“Literally, DO IT FOR YOU! Come here for you, disconnect from your day. Stop making excuses!”

excuse

Marisa, group exercise & spinning instructor;  personal trainer
“DO IT FOR YOU means that you are important. Too often we are so busy doing things for other people that we forget about ourselves. Allow yourself to be the best version of you–and celebrate that. Starting with health and fitness”

Heather, Yoga, pilates, & spin instructor
“To me, DO IT FOR YOU means making yourself a priority. A lot of the time, we are so concerned about taking care of others and making other people happy that we put ourselves last. Even just taking 30 minutes out of your day to exercise is great for your mental and physical health. You have to take care of yourself in order to take care of others, and you will be a better person because of it!”

Dawn, certified athletic trainer and personal trainer
“To me, DO IT FOR YOU means that you have to [really] want to make the changes. [Nobody else can want it for you]. If you do it for yourself, you are more apt to keep it up”

spring

In nature, Spring is known as a time for renewal and rebirth. Similarily, we would like to think that it is a great time to reevaluate your intentions and goals. Do it for you means that YOU are the most important person in your life. YOU are the only person capable of making real change when it comes to your body. YOU should be your own motivation, competition, and success story.

workout

If you take care of yourself physically and emotionally by taking time to workout and eat healthy, you will be better equipped to be there for your friends and family and more productive in your career or education. We believe that health can transcend into all aspects of your life, and that positivity can be infectious.

Spread the good vibes! Here are all the ways YOU can DO IT FOR YOU right here at Bodyscapes Fitness Hingham:

  • Personal training
    • Get the one-on-one motivation & specialization you need to see results, & stay committed
  • Small group training
    • Grab your friends: SGT is available for 3 – 6 people in all formats, including on the barre, for an incredible value
  • More than 30 group classes a week
    • Barre, Spin, Bootcamp, Pilates, Yoga — never a dull moment!
  • A full weight room, an array of cardio equipment, foam rollers, TRX, & more!
  • Challenges to keep you motivated!
  • An in-house nutritionist

 

& we’re always adding more, because you are worth it. 

obstacle

DO IT FOR YOU!

31Mar 2015

We are so excited to announce that on the last day of each month, Bodyscapes Hingham will be honoring a very special member as our Member of the Month, to recognize and congratulate those working towards their health and fitness goals while inspiring and encouraging the rest of our members to do the same.

March Member of the Month: Stephanie Champa!

Member

Stephanie is 26 years old, lives in Cohasset and works at Coldwater Creek right here in Hingham. Stephanie has been going to every single 6am class for the last TWO MONTHS. Between the early morning classes and the terrible dark, cold winter we have all been enduring–this is a feat in itself! Her constant presence was quickly recognized by instructors and front desk staff alike. Today, Stephanie will share with us a little bit about her journey…

How do you stay motivated to wake up and get to class before work, especially in this tough New England weather?
“I haven’t even given myself an option not to go! Every morning when my alarm goes off, I force myself to jump immediately out of bed.”

What is your favorite (and least favorite!) workout or move?
“My favorite workout right now is the bootcamp class on Tuesdays and Thursdays at 6:00am. It pushes me more than I would ever push myself alone, and every class is different, so it doesn’t get boring. My LEAST FAVORITE move is the BURPEE!”

burpees

What is your guilty pleasure food?
“If I had to pick, I would say pizza. Or chinese food!”

What advice would you give to someone just starting their fitness journey?
“Don’t make excuses, and don’t quit. It takes time to get results”

Anything else you would like to add?
“It always helps to have a gym partner. When I first started at the gym I was going with a friend and there were mornings I really didn’t want to, but I would go so that I didn’t let her down”

 

THANKS STEPHANIE!

Stephanie brings up some fantastic points:

  • Early mornings are always going to be early — there is no secret to waking up: JUST DO IT!
  • Don’t expect a drastic change overnight, but don’t quit! Keep working towards your goals and you will get results
  • Enlist your friends! Group classes and small group training are great ways to get fit while hanging out with your friends, which helps you stay accountable and motivated.

 

So, you want to be our next member of the month?

Its EASY!

You don’t have to be the strongest, the smallest, the biggest or the fastest.
All we ask is that each and every day, you continue to work towards being the BEST POSSIBLE VERSION OF YOURSELF!

motivation

Need help reaching your goals? That is why we are here. Each and every one of our staff members wants to help you succeed. Sign up for a group class, organize a group for SGT, or simply chat with one of our front desk members or personal trainers.

And if you see Stephanie, give her a high five & tell her to keep working hard!

Here’s to a healthy & happy April!

18Mar 2015

In the past few years CrossFit, Tough Mudders and Warrior Dashes have inspired people to become more active. Now you can have a front row seat to watch as people who have dedicated themselves to fitness compete. The National Pro Grid League is a league made up of eight charter member teams one of which is Boston Iron. These teams will compete in front of a paying audience at an event called Grid where they will complete isolated exercises and varied activities such as rope climbing and box jumps.

The CrossFit Games attracted a large crowd and ESPN coverage however the National Pro Grid League is still unsure they can convince people to pay to watch people work out. The popularity of CrossFit Games does show some promise for Grid because there are great similarities between the two, however Grid is structured differently enough to ensure a unique experience for the audience. Grid has 11 events over the course of two hours in a smaller venue than the CrossFit games.

These events will be more frequent and therefore will help functional fitness competitions integrate into the sports entertainment world rather than being a once a year event.

17Dec 2014

The age of a person is most often determined by the number of years a person has been alive. However, it could be said that a more accurate measurement of age is not merely the number of years a person has lived, rather the conditions of the body due to circumstances and treatment over the course of those years. The Complete Health Improvement Program (CHIP) enables a body age assessment as a tool to determine how old your body truly is based on strength, flexibility, body composition, body mass index, blood pressure, cardiac function, eating habits, and blood chemistry.

Evaluating your body age helps determine health and longevity more so than the number of years of life. Two people can be the same chronological age but have two completely different body ages, therefore requiring different fitness and health regiments in order to maintain or improve ones health and therefore quality of living.

This examination evaluates the individual in each of the categories compared to gender and chronological age norms and provides dietary and fitness guidelines tailored to each person for how to decrease and improve their body age.

Determining one’s body age can help put an individuals health in perspective and give a concise reality of the condition of the body. This reality check can provide the motivation needed for many individuals to make the lifestyle changes necessary to move towards a healthier state of being and a lower body age.

So possibly next time you consider how old you are, instead ask yourself how old do you want to be. Take the body age assessment evaluation and work towards the age that will allow you to maintain a happy and healthy life. We have no control over our chronological age, but you can and should have a say in your body age!

13Oct 2014

Most people who focus on healthy eating and exercise do so with the intention of achieving a happier and healthier self. We tend to want to find the fastest and easiest solution to have the body we are proud to flaunt on the beach, however dedication to dieting and fitness is time consuming and often costly. So it is not uncommon for people to focus more on one method for a healthier lifestyle. Therefore it is important to consider whether one method is more significant in achieving a healthier body and mind. Often people who dedicate themselves to dieting will see lower body mass than people who focus solely on fitness, however this does not mean that they are in better shape. While dieting will help reduce fat and calorie intake, exercise helps to burn these undesirables while also building muscle which in turn will add to the body mass. Exercise alone will not give you the body image you are seeking. The individuals who select fitness as their path to slim down and shape up often will focus less on what they are eating because they often justify the calories with the workout they did that day. However it is very unlikely that a person has enough time in the day to burn off all the calories that they take in. So if you are looking to lose pounds quickly dieting will help you achieve that but if you are looking to gain more definition and have a toned physique then emphasis on fitness is necessary. Of course a balance of both is the ideal option and will help you reach become in better shape as well as healthier and less at risk for disease. But if you find that time and money is restricting you and you have to limit your abilities then make sure you know what your goal is and choose the method that will best help you to reach that.

01Oct 2014

People often debate whether hiring a personal trainer is right for them personally and if it is worth the cost. For many different reasons, personal training sessions can be extremely beneficial to every type of person. One major benefit of having a personal trainer is the accountability and motivation that they provide. Before you even leave your house you are seeing a benefit because the obligation to go exercise is there because you have made a commitment to someone which makes it harder to back out.

A trainer will help you develop a routine that is specific to your goals and your abilities. Personal trainers are educated and experienced in fitness regimen and the body so they know the best way to utilize your time to see the greatest results. If you go to the gym on your own you may not know what machines or weights to use or how much to reach your potential. Trainers will teach you various exercises for the different muscles that you need to focus on and the proper way to do these exercises. You could be completely unaware that you are doing an exercise incorrectly and be actually doing more damage than good so the instruction of someone who is trained in this field will help to guarantee you do not get hurt.

One of the significant benefits that any person who has worked with a personal trainer can tell you is that you will maximize your workout while minimizing the time. One of the main deterrents for people when it comes to exercise is not having enough time. You will burn more calories working out with a trainer because they have already developed an efficient work out plan that incorporates both cardio and muscle strength while keeping you constantly moving. When working out at the gym alone, people tend to have more lag time in between machines or exercises but trainers utilize every minute and will teach you how to do the same on your own. The goal of a personal trainer is to help you to get to a place where you feel comfortable and confident exercising and able to create a workout for yourself that will allow you to feel healthy and fit.