Goals

Say HI to the new guy!

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Yep, there is a new guy around here. I’m excited to officially introduce my new adventure!

M & C Fitness is officially launched and international! So, meet the new guy! Chad Johnstone. Chad has worked with me for awhile and recently suggested some new ideas. After a ton of thought and discussion, we are partnering and opening M & C Fitness! I will be running the US division and he will be situated in Wellington, New Zealand. How exciting is that!

My businesses are booming and Chad is the perfect fit to take some of the slack! We have worked as a team the past year or so managing our local clients and the dynamic has worked great. Chad is a certified personal trainer and extensively trained in Kettlebells and group fitness. He has developed numerous courses that are a huge hit locally. He has also developed 5 brand new programs that will launch this week on the website. They are fantastic and designed to be done at home or the gym. Chad will be available for consults via Zoom and can assist with ANY fitness need that you might have.

We have also launched our brand new APP! Now all you have to do is click the app and we are there to train you. It’s a wonderful tool and we are excited about that the most. We can train you from anywhere and help our clients more efficiently. Want to work out at 2 a.m.? No problem. Just click and we are there with the exercises and instructions. Now we can holler at you from anywhere in the world! It’s heaven for a trainer.

Our sales page is up and I will link it below. I know what you are thinking.. Why should I choose M&C Fitness? That’s easy. We are both very knowledgeable, spirited and dedicated trainers and coaches. We have 15+ certifications and specialties between the two of us. We have studied countless journals and programs to stay on top of the fitness field. And that’s hard to do! We also have a combined 28+ years in the fitness field. But.. the big thing is - YOU GET TWO TRAINERS! We discuss our clients and make sure that we are giving them what will move them successfully forward. We discuss your goals and needs. Our method has proven successful over and over again. Our clients are happy and thriving in their fitness journey. It’s because your goals and needs are our goals and needs to.

If you have a set back as one of our clients, we come together as a team and develop a new plan to reach your goals. If you have a huge win as one of our clients, we come together as a team to celebrate. It’s that simple.

Yep, Chad and I are located on opposite sides of the world but that doesn’t mean you won’t get us both! When you decide to sign on as a client, we evaluate your needs and goals and go from there. We are very comfortable with our own strengths and weaknesses. Honestly, you might be a better fit with Chad. I’ll step in occasionally to check on you and help Chad if he needs it! Or vise versa. We each have unique talents and specialties and we respect each other when it comes to that. I can teach you to lift an Atlas stone with success but why would I? Chad has developed a kick ass Atlas stone program and taught many guys how to lift properly and succeed with a 220 pound stone! He’s the Atlas stone expert.

Rest assured that we will make sure you are succeeding on your fitness and nutrition journey!

What’s the first start for you? We suggest subscribing to our email list. You will get tons of cool info and offers!

Join our list here: COOL LIST

If we can help you or you just want to say hi - drop us an email or say hi over on social media too.

Much Love,

Molly

P.S.- Sales page - HERE

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I'm the sidekick, Hannah!

Lia and myself.

Lia and myself.

Hey ya’ll, my name is Hannah, AKA Molly’s sidekick. Molly asked me to share with you what we call 9 months and counting..

I run the corporate fitness center here in Vance, AL with Molly. Molly is running around crazy and I guess you can say that I am the one that holds “the fort down.” I manage all the staff, payroll, group fitness, make sure Molly doesn’t lose it, etc.

Let’s discuss my biggest job recently- Helping my sister, Lia with her pregnancy.

How was the pregnancy? Any complications? Sickness?

Disclaimer: Lia already worked out extensively.

Molly designed a nutrition program for Lia to follow through her pregnancy along with her doctors normal recommendations. This seemed to have made Lia a bit more comfortable and reinforced a positive body image. Lia is beautiful and embraced the whole pregnancy body!

During the 1st trimester, Lia focused primarily on eating fish, dairy, lots of nuts, a balance of green veggies, and lots of water. Lia’s infatuation with Starbucks was the first thing to go but after a week, she felt more alert than ever.

Molly and I started Lia on an intentional fitness program that helped her maintain her fitness level as her body adjusted to the new life growing in her! Now called, Baby Eli.

Some of those workouts included light yoga/pilates, low intensity cardio, and lots of use of the handy dandy exercise ball. On a side note, Lia maintains this regimen alleviated her morning sickness and reduced her tiredness.

“Growing” into the 2nd trimester, Lia started to have a lot of discomfort and pain in her abdomen. After consulting with doctors and running multiple tests they concluded that nothing was wrong with the baby or pregnancy, this was just part of the baby growing and her body adjusting. Working full-time, the discomfort became a distraction at her job so she discussed it with Molly, and they broke down her diet, exercise plan and the vitamins she was taking. Molly decided to revise her diet to include more beans, fruits and lots of leafy greens to supplement the prenatal vitamin, which was effecting her system terribly.

As it turns out she was right, Lia stopped taking the prenatal vitamin and the pain disappeared, but all her levels were completely maintained by her new diet. Her doctor was fully aware of everything as well.

Exercising during the 2nd trimester has physiological advantages as your body gets used to supplying more oxygen and nutrients to you and you baby. In addition to her existing workout plan, Lia added the elliptical as a safe way to incorporate more cardio.

“Rounding” out the 3rd trimester, Lia reevaluated her diet and exercise. We upped water intake to support the baby’s growth, added more fruits, maintained veggies, added more protein and fiber. This added roughly 300 more calories per day, which did not cause Lia to gain unnecessary weight.

In the home stretch, we modified the workout to include more pelvic floor exercises, which supports internal organs and the baby. (It also gets “things” prepared…”) We added squats in a relaxed position so that gravity would naturally open her pelvis. We also encouraged Lia to get extra exercise time at home by walking her three dogs. In other words, Lia completely rocked her pregnancy.

By following this fitness and nutrition plan, we were able to take the labor out of the delivery. Lia had a very easy labor and delivery and was up and moving almost right away. In fact, a few days after the baby she looked like she never even had one.

Molly and her new business partner, Chad have started a new fitness program for busy moms where Lia and baby Eli are the main models! You can follow their journey on Molly’s Facebook page and Instagram. Lia has had zero issues getting back into her fitness routine either. We are all VERY proud of her and of course, now we are excited to get Eli active one day. Here’s to my sweet sister and her allowing me to “practice” on her!!

Love,

Hannah

How To Choose Your Healthy Habits

Everything about breaking and picking up habits is hard. First, you have to recognize that your habit is bad, which is often the easiest step to accomplish. Second, you have to make a conscious decision to change your ways. Most people have woken up and said “You know what? Today is the day!” But very rarely has today been “the day.” So that brings us to the hardest part of all of the habit-breaking steps: actually implementing it into your daily lifestyle.

We’ve all tried to break habits and failed miserably at one point or another. Breaking and adopting habits is a part of being human. I gave up soda one time (for 2 weeks) in 2003. My friends still bring it up. People want to do better for the most part. But failing is also a part of being human. How can you choose habits you know you can stick with? Should you implement all the healthy habits at once? Or take it nice and slow? Read my quick tips for choosing your habits and keeping up with them:

Recognize your good habits:

There are very few people in this world who don’t have good habits. Even if you think you don’t, I assure you that you do. For example, maybe you think you drink wine too often (everyday perhaps?), but you only drink a glass or two a night. A good habit is to wait until the nighttime to have your glass! It’s also a good habit to only have one or two glasses!

Recognizing your healthy habits means you recognize that you have it within you to change your ways. By understanding that you are able to make a change in your life, you gain more confidence and determination when choosing to change yourself.

Maybe make a list of the habits that you’re proud to have. Or if you’re not in the mood, just stop right now and think of one good habit that you possess. For example, while most of my friends put extra salt on their food, I don’t and I’m happy about it (no matter how bland food can taste at times!)

Think about the habits that make you feel bad:

After deciding what you’re already good at, it’s time to take a step back and acknowledge what you don’t do so well. Everyone on the planet has bad habits, even the healthiest and most on-top-of-it person you know! (AKA, midnight eating over here.)

There are a lot of steps in the habit-making/breaking process, and the most daunting can be picking the habits that you should work on. Most people overthink this step! You know what makes you feel bad about yourself. These things are the first things you should choose to change. Hating on yourself for not drinking enough water is barely a way to live your life. Drink more water already.

What do you think about everyday? Maybe it’s the intense guilt you feel when you buy an overpriced and oversugared coffee every morning. Maybe it’s the stomach ache you get after eating a carton of ice cream even though you know you’re lactose intolerant. These bad habits should never stand in the way of your happiness or daily life. Buy the lactose free ice cream and eat away.

Familiarize yourself with the types of habits:

Many different websites and papers like to break habits into psychological or sociological groups. While these can be helpful, I’ve found that sometimes they can be overwhelming. So I’ve compiled a small list of different habit groups that I could think of that might help you choose your habits:

  • Exercise and Diet (ex. losing/gaining weight, getting active, etc)

  • Health (ex. taking your medicine, avoiding an allergy, etc)

  • Motor Habits (ex. swearing, rocking your foot back and forth, etc)

  • Spiritual (ex. praying, attending service, meditating, etc)

  • Mental Health (ex. releasing feelings, seeking help, spending too much time online, etc)

  • Sleep Habits (ex. sleeping well, sleeping for correct amount of time, etc)

  • Social Habits (ex. the way you interact with others, spending time with others, etc)

I know there are plenty more but it might help to choose a category that resonates the most with you and then focus on that.

Recognize your incentives:

Incentives, or things that entice you to do what you do, are super easy concepts and learning about them can help you understand why you do the things you do and why you should or shouldn’t.

There are three types of incentives: economic, social, and moral.

Economic incentives are pretty straight forward. They have to do with gaining money or material objects. For example, a pretty good economic incentive for not buying a coffee everyday is that you’ll save hundreds of dollars in the long run. Or limiting you credit card debt is a good economic incentive as well.

Social incentives involve doing things based off of what others will think of you. For example, most people base their looks (like their hair, clothes, presentation) off of what other’s will think. Many people choose to lose weight due to social incentives because they believe that their weight changes the way people see them. You be you and be happy regardless. As my mom would say, “Who cares what someone else thinks.”

Moral incentives are slightly different. They involve choosing to do something based off of your concept of right and wrong. Moral incentives can be the main reason a person chooses to change their habits. For example, drinking a liter of soda per day is something everyone knows is wrong, especially for their body and well-being. Yet, we guzzle tons everyday. I love when I walk into the cafeteria at work and my clients start stashing soda everywhere.

By knowing what makes you want to pick/drop a habit, you are more likely to stick with it. For example, if your doctor tells you to start taking a heart medicine, you will probably do it and then stop for awhile. But if your doctor tells you to start taking a heart medicine because you might die if you don’t, that’s a pretty strong economic, social, and moral incentive to start taking your medicine. Interesting story here: I refused a certain medication for months. My Rheumatologist was all over me. I had been in the hospital and just couldn’t recover. My main concern was that I had to sign that I would not get pregnant again and I wasn’t ready to be officially done. Plus, who gets to decide that for me? Not you, Mr. Rheumy. This goes on for months and I was getting sicker and sicker. Mr. Rheumy was not a happy camper. I’m sitting in his office and he brings it up. I of course start rambling and he listened for as long as he could. He leans over and gets inches from my face. “I no longer care what you think. I’m going to save your life and you need to realize that. So, back down. If not, find a new doctor.” Well well. Guess who saved my life. Multiple times and still is 13 years later. Now we are like an old married couple.

My team. Vanessa Hill, CRNP and Dr. Winn Chatham. Both are at UAB in Birmingham, Alabama.

My team. Vanessa Hill, CRNP and Dr. Winn Chatham. Both are at UAB in Birmingham, Alabama.

What can you afford to do about your habits?

Habits require A LOT of effort, time, determination, and sometimes money. It’s important for you to understand how far you’re willing to go to stick to a habit or else you might get burned out. For example, you might really want to run a marathon in a couple of months, so at the beginning of your training, you say you will run for one hour each day in order to prepare. However, you forgot that you have a huge project coming up at work and that your daughter has theater rehearsal every weeknight and that your friend asked you to feed her cat every other morning. This poor planning will result in you coming home one night, exhausted, and telling yourself that you can afford to skip one day of running. But then you do it the next day, and the next, until it’s the morning of the marathon and you haven’t practiced at all.

While this might have been an extreme case, it still serves as an important reminder to cater your habits towards your lifestyle. Let’s face it, most habits are hard to stick to. It would be hard for anyone to run an hour a day, regardless of their job, family needs, and/or prior commitments. But those things on top of your already-hard goal spells out absolute disaster.

Another example is choosing to go completely vegan for a month. For average people, it can be incredibly difficult to get a full stomach while going vegan, especially if they don’t have the money to spend on bulk fruits and veggies or the time to spend planning out their meals. Now if you are a planner, then you start chopping those veggies.

If you really want to stick to your goals, choose habits that aren’t completely impossible. Understand your lifestyle and day-to-day commitments before deciding on a habit.

Understand what it takes:

Habits are super hard to make and break. That’s why they have such a bad reputation. By understanding the effort, determination, and time that goes into making yourself better, you will actually be able to stick to your goals.

Understand that you might fail a couple of times, but getting right back up and finishing what you started is a sure-fire way to become a happier and healthier you. Stay tuned for the “Great sugar detox of 2019” that I’m currently smack in the middle of.

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What is my ending comment: It’s simple. Take care of business people. You only have one life. Live it great and FOR YOU. Listen to the professionals if you need help. YEEESSS!

Love, Molly

The Supplement Situation

I understand the appeal of supplements, really, I do. My attorney will get mad if he don’t see this: I am NOT a doctor NOR am I giving you medical advice. There you read it.

Every day you might hear about the different nutrients you need. You need this to sleep, this for your knees, this for that, that for this. It can be overwhelming.

Then you have to wonder if you’re getting enough of these nutrients in your diet. Maybe? Maybe not? Sometimes it’s hard to tell if you have a deficiency.

So what sounds like the easiest way to get your fill?

Supplements seem like the clear answer. They promise flowing hair, clear skin, weight loss, healthy guts, and more. Here’s a list of the most common vitamins and supplements:

  • Vitamin D: Antidepressant and energy-stimulant.

  • Magnesium: Nerve and muscle function.

  • Calcium: Bone health, blood clotting, heart.

  • Vitamin C: Artery health, connective tissue, and good skin.

  • Omega-3: Healthy hair, eyes, brain, and nails.

  • Probiotics: Aid in digestion and immunity.

But do they really work? Are they worth your money?

For hundreds of years, doctors and scientists believed that vitamins were the key to treating sicknesses and diseases. They prescribed huge doses of Vitamin C, Vitamin D, and many more in last ditch efforts to cure everything from the common cold to cancer to heart disease. However, after many years and many studies, these scientists were proven wrong, indicating almost no evidence that supplements can treat or cure any diseases.

For example, Vitamin C has been proven to only cure scurvy and Vitamin E does nothing.

Other vitamins have mixed effects. For another example, Vitamin B is commonly taken by pregnant women to reduce neural diseases and increase the health of the baby. However, other studies show that Vitamin B increases the risk of heart disease and certain cancers. So what should you believe? Well, it’s a little more complicated (and way more scientific) than that. Basically, Vitamin B aids in growth of cells. This means it’s good for pregnant women and children because they’re constantly growing! But for adults, this is unnecessary and can be harmful!

So basically, supplements are way more involved than you might think they are. What works for one person can be absolutely detrimental for the next.

So why are supplements not as helpful as you might think? The answer is actually quite easy. A long time ago, it was very common for most people (especially the lower/working class) to contract diseases caused by not getting the right nutrients. However, in today’s day and age, the most common diseases are NOT caused by nutrient deficiencies. Obesity, heart problems, cancer, type 2 diabetes, and more are caused by other problems and cannot be cured by vitamin supplements.

There are two types of vitamins: fat-soluble and water-soluble. Water-soluble vitamins (Vitamins B and C) need constant replacement in the body because excess amounts are quickly expelled. For example, if you eat too much Vitamin C, your body will keep what it needs and flush out the rest. But excess fat-soluble vitamins (aka Vitamins A, D, E, and K) are stored in the liver and fatty tissues, meaning they are flushed out of the body much slower than the others. Basically, too many fat-soluble vitamins in your body could become toxic easily, which is why you have to be super careful when taking supplements you might think you need.

With this being said, supplements can be helpful to certain people. Here’s a small list of people who may need to take supplements: But remember, everyone is different. Consult with a doctor before you make any sudden changes to your supplements or diet.

  • Pregnant/Breastfeeding: Folate or other neural vitamins

  • Vegans/Vegetarians: Vitamin B12, Iron, Calcium

  • Individuals who do intense training or exercise

  • Anemic: Iron supplements

  • Other health problems: Do your research before choosing what’s right for you

  • Elderly: Many supplements can help, including Vitamin D or Omega-3

So while most don’t need to take supplements at all, they’re essential for certain individuals. Make sure to do your research and talk to a doctor before doing anything!

And the point is: DO YOUR RESEARCH. I get SOOOO frustrated when I see people at the gym in their supplement store t-shirts sucking down 5 different pre-workouts, vitamins and so on. “The cashier at the vitamin store said these were good.” My response is the same. “They said cigarettes were good 100 years ago too.” or “Does the cashier have a medical degree by chance?” or “How much did you spend? It was a lot wasn’t it?”

DO YOUR RESEARCH and if you need something to supplement your already awesome diet of healthy vitamins and nutrients, then you go for it!

Enjoy your day and step outside for some awesome Vitamin D.

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Love,

Molly