5 things I learned working at an all women’s studio

things i’ve learned from training an all women’s studio
1- not every woman’s purpose is to lose weight. everyone assumes women workout is to lose weight right? wrong. there are so many other benefits to working out. Some ladies want to increase their strength so they can put up their own holiday decorations or carry all the groceries, some ladies want that rush of endorphins to help start/end their day, some ladies want that satisfaction of a hard sweat, some ladies want to increase their muscle mass to avoid osteoporosis and other health problems and some ladies just want to work out because they enjoy it! Any & all of these reasons are great reasons to workout, it doesn’t need to be for the purpose of changing your body. 

2- you have to appreciate how you are now, while working towards your goals. some of my favorite clients are the older ladies because they help me understand how to appreciate life. they tell me about what’s really important and how to enjoy life! so many women spend so much time wishing and wanting to change themselves- in reality it’s better to accept the way we are while working towards bettering ourselves. definitely easier said than done, but it’s something i’ve really tried to start implementing in my own life. it’s so much better to appreciate your body and all it does for you then to hate it and try to force it to change. 

3- there is a disconnect between correct, educational information and the general public. I can’t tell you how many times i’ve heard ladies say “well i don’t want to get bulky” or “i just need to do more cardio” NO NO NO! lifting heavier IS the most ideal because it recruits more muscle fiber, builds more muscles which leads to more calories burned AT REST! Example- If client A is 130lbs and 25% body fat and client B is 130lbs but 35% body fat. Client A burns more calories then client B just by possessing more muscle mass i.e. client A can eat MORE throughout the day and do LESS activity. Building more muscle is the best way to increase your daily caloric intake.

4- People really don’t understand nutrition. Although I am in no way a dietitian or nutritionist, I have had my fair share of experience with nutrition and have learned a lot from personal experience. I can largely say that most clients I come across do not understand basic nutrition especially how to utilize it when strength training. I cannot give nutritional coaching legally (personal trainers are NOT certified for nutrition) but I can say if you don’t understand how to properly fuel your body consulting a registered dietician is the best way to make sure you’re eating properly for your body and activity needs.

5- YOU CANNOT JUDGE SOMEONE’S FITNESS LEVEL BY THEIR BODY!!! the way someone looks is not correlated to their physical ability. we all hopefully learned very early on not to judge someone by how they appear but this principle is even more important with fitness. aesthetics is just one of the many categories of fitness. some ladies are super cardio conditioned, some ladies are badass at lifting heavier weights, some ladies have the endurance to bang out tons of reps, some ladies have awesome balance skills, some have amazing flexibility, but ALL the ladies are there to get healthier- to better themselves, to better their lives, to better their health as a whole. 

Just remember all bodies are made to move and enjoy life! 

xoxo mvkayy 


Cardio vs. strength training

Being a personal trainer, of course I get this question a lot. unfortunately there is so much misinformation out there so many people become what I like to call “cardio bunnies” or they look “skinny fat”

now don’t get me wrong, cardio is an important and essential part of any workout plan to keep your heart healthy and your endurance up! buuuut cardio WILL not make you look the way you want (unless you enjoy being a stick with no definition). 

so why is strength training the boss of weight loss/muscle gain/overall better physique? I’m going to try & keep this simple but if you want a super in depth explanation just email me & we can get into all the mechanics/biology 🙈

when you do any kind of strength training- this includes body weight, weight lifting, machines, plyometrics, even yoga/Pilates- you are working & breaking down your muscles. now here’s where people suffer, if you aren’t pushing your muscles hard enough you aren’t breaking them down to build them up but instead you are testing their endurance (i.e. not building any muscle). think of long distance runners- they are lean, little definition, because they work on muscle ENDURANCE. now think of sprinters, usually more defined and carry more lean muscle mass. this is because when they sprint they are tearing down their muscles and building them back up to be even stronger! 

note- LADIES. when I said building muscle I DONT mean like a body builder!!! you WILL NOT become bulky like males. we don’t not physically produce enough hormones (testosterone) to build muscles like that. (more on this topic in another post)

So my point here is- lifting heavier is going to give you faster and better results. you want to challenge your muscles! do sets of 8-12 reps and pick a weight that is going to make you struggle by rep 8 or 9 but you can finish 10-12 if you push.

pro tip- record the weight you use on each exercise & try to increase the weight every 2 weeks! 

But mvkay- doesn’t cardio burn more calories? ah yes, this question is one of my favs. the short answer is yes but no. cardio yes burns more calories at the time buuuut the wonderful thing about strength training is you continue to burn calories 2-4 hours afterwards. another awesome thing about lifting is that when you build more muscle, you burn more calories AT REST! that means we could both weight 150lbs but if I’m 20% body fat and you’re 25% body fat I get to eat more calories then you, and do less work, and most likely look better! if that’s not motivation enough to lift some heavy ass weights idk what is!!! the goal is to change your body’s competition, not the number on the scale! 

Another bonus of weight lifting is… it’s also cardio! if you are giving yourself 1-2 minutes rest between sets, half that & try to keep your heart rate up. still want a challenge? add a cardio component in between sets (like jumping jacks, jump rope, high knees, butt kicks, etc…) then by the time you’re done weight training, you’re also done with cardio! win-win 😝

Anyways, to sum it up- if your goal is like everyone else, to lose weight, tone up, look better overall you NEED to add strength training into your life! if you’re new to it, try to do 2-3x a week for 30minutes either doing full body or splitting upper and lower body. make sure to add in some cardio also! the best thing to do is to just get started. so get in there gorgeous people, you got this 💪