5 things I wish I knew at 18 (with gifs!)

1- The job market is so much harder then you think.

Most jobs you see you’re either going to be grossly overqualified or under-qualified. Only go to college if you have a clear path where that degree will take you. Focus on learning as much as you can and do things that will help your future.

2- Not everyone you meet is going to be as kind as you.

Not everyone will be the kind of friend you are. Don’t waste your energy with those people. Surround yourself with people who care about you through the good and the bad. Find people who understand you or at least empathize with you. Appreciate your loved ones and the ones who take care of you.

3- Take care of yourself first.

Mentally, physically, emotionally, socially, financially or intellectually. Don’t put someone else in front of your own care. Take care of your body and your mind. Be active as often as you can. Eat in moderation but still enjoy what you like! Always put yourself first. You can’t help others if you’re sick or drained.

4- It’s okay to struggle.

It’s okay to ask for help. Just make sure you’re going to the right people (see #2) Make sure you periodically have time to vent and let things out. Cry if you need to. Take a sick day if you need to. Keep the communication open with your supporters. They can’t help you if they don’t know.

5- DONT BE SO HARD ON YOURSELF!!!

Be yourself. Don’t try to fit into society’s mold of what’s expected. Don’t do things that don’t contribute to your wellbeing or happiness. Continue to be gentle with yourself. Understand that you can’t always be perfect. Accept that you are the only version of you there is and don’t try to be someone else.

I hope this helps someone who reads this. It helped me to write it! Stay strong out there my friends ❤️

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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 

fitness for me 💪

so as a personal trainer, fitness lover and wannabe heavy lifter I can say I fully support people wanting to do things that get their heart rate up and work their muscles! 

that being said, I’m starting to realized there is so much emphasis on weight loss it turns exercise into a game of how many calories you can burn or what workouts can help change your body/size. 

well I reject this. workouts are not solely for the purpose of burning off that cookie sundae you ate. you shouldn’t be spending hours in the gym to “get rid” of your thick thighs or flabby tummy (it’s impossible to spot train anyways). sure with proper exercise and nutrition it’s possible to manipulate your body to a certain point, and I’m all for improving your physical fitness, but each of us has a different make up of genetics and a set weight point that can fluctuate 10-20lbs comfortably. some people are genetically destined to be heavier than others and that’s okay! fitness doesn’t have to be measured by a number on a scale or whether or not you can see your abs. 

while competing I was stuck doing the same workouts and stopped enjoying my fitness. I wasn’t getting to lift heavy and my cardio was monotonous and boring. now I lift heavy and do lifts I like! when I do cardio it’s something fun like swimming or rowing or HIIT circuits or even just long walks with my dogs/family/friends! so instead of fighting my body and doing workouts I hate, I’m learning to embrace my body at whatever size and love your fitness regardless of calories burned. 


for example, I use to avoid lifting too heavy on my legs because a former coach wanted me to lean down my legs. heavy squatting has always been my favorite exercise but I had to stop for 6 weeks because my legs were “holding too much weight” my legs have always been where I carried more mass. I’ve always been self conscious about them. I became even more self conscious about my thick thighs and I honestly still am. especially after getting so much criticism about them in the bodybuilding world. but guess what? I’m learning to embrace them. these are the legs that help me play sports, that help me swim competitively and for fun, that help me squat over 200lbs, the legs that carry me all around this beautiful earth and I am going to need them for the rest of my life so I better take the best care of them I can as well as the rest of my body. I’m done trying to change myself and ready to start to embrace myself

xoxox mvkay

losing weight 

as a personal trainer, the majority of my clients come to me with goals to lose weight. they see it as an end all be all goal. “oh if I lose this 20pounds I’ll finally be happy and confident and my life will be great!” and while losing weight is sometimes necessary required for some people in order to become healthy and avoid medical issues, losing weight is not the end all be all of everything. 
losing weight will not make you happy

losing weight will not give you real friendships

losing weight will not give you fun memories

losing weight will not make the important things in your life any better then it already is 
in fact, sometimes losing weight can become mentally and emotionally unhealthy. Especially in women it can become obsessive…


I hear it all the time from girls “I have to go to the gym” “I have to do 1 hour of cardio everyday” “I have to stop eating carbs” 
what we HAVE to do, is start loving our bodies!!! we need to exercise for fun and to get our bodies moving, not for the sole purpose of burning calories and changing our physique. life is about more than being a lean bean muscular skeleton. life is about more than steps racked up on your Fitbit. life is about more than how many calories your elliptical session burned. life is about more than how you looked in that one bikini picture on Facebook taken at just the wrong angle. while I’m all for working out and conditioning your body, what I’m more concerned about is the lack of body positivity in the fitness community. instead everyone is so quick to compare to each other but NO BODY is the same! learn to embrace your body for everything it does for you. do activities because you like them, if you burn more calories doing Zumba but you’d rather go to yoga, GO to yoga! fuel your body and your mind. make fitness positive for you and it won’t feel like a chore. 

xoxo mvkayy 💗