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 


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 💗

social media & body image

with my new found love for fitness, it seems as every new follower I get is soandsofit or fitnessjourneyofblank so naturally my feed & discovery page is filled with beautiful, muscular, toned bodies. Dozens of comparison pictures, girls who claimed to have changed their life & loved every part of the process. by no means am I not happy about people getting fit and becoming healthy, but at what point is seeing all these body obsessed posts stop being inspiring & start hurting? 

I tell myself not to compare my journey to theirs but it’s hard, secretly I am comparing my progress to everyone. but that’s the thing about social media, it’s all about perspective

I noticed myself obsessing over others so I unfollowed a lot of these people. not because they aren’t great people (I’m sure they are) but because following them is  not benefitting me.

 I started following more body positive accounts. I love fitness and competiting but not in a way where I have to constantly be showing it to everyone. some of my goals for the next few months are to focus less on my physical appearance and work hard to appreciate the relationships in my life. I want to spend more time enjoying life and not worrying what I look like or how I appear to others. I know after my next competition I will be putting on weight (being this lean is not sustainable in a healthy way) and I am trying to mentally prepare myself for the changes in my body. Filling my life with body positivity and self love are my priority right now. I hope you all can do the same! – xoxo mvkayy


a little late but happy #transformationtuesday 

the picture on the left is from last April. I was at a really unhealthy point in my life in regards to my relationship with food and exercise. I was binging on foods to cope with stress and not going to binge exercise regiments that would increase my stress even more. I wasn’t loving my body or my lifestyle but I didn’t know how to change. 

the picture on the left was this morning when I first woke up. do I always have abs that pop like that? no. will I continue to be this lean after my competition? NO that would be unrealistic & unhealthy for my body & metabolism. but I am also trying to love my body while seeing the progress of my body & all the hard work I’ve put in showing off as my body fat decreases & my lean muscle is revealed 💪
it’s important to remember that fitness & health is not something to be rushed! there’s no “quick fix” & the journey is NOT always linear. but if you put in the time & effort you can make results. just be consistent & patient 😊

competition rant

so as many of you know I recently competed in some bodybuilding bikini competitions. I chose not to share this until after the competition was over & I can say I’m so glad I waited to share because wow.

I have been approached either in person or online by numerous people wanting advice/guidance on how to achieve my lean look. but here’s the thing, even I don’t look like the girl on the stage 24/7. yes I put in months of training & nutrition. yes I lost a ton of body fat and gained lean muscle but still, no one looks stage lean in person. unless you’re planning on competing you shouldn’t even strive for that look. the tan, the lighting, the make up, the heels, the suit, the dehydration, the sodium depletion and a few other components PLUS the training and diet are what gets girls that crazy hot body. but guess what? when it’s over everyone’s body adjusts different and you can & should put on weight. while it sucks seeing the post show bloat and loss of extreme leanness I have to remind myself it’s okay to not look like that all the time. in fact it’s HEALTHY to not look like that.

what sucks lately is that most people who are not involved in this kind of sport don’t really understand this. while I’ve had a lot of support I’ve also had some people give me some hate on not “matching the photos”. so please, be kind to anyone you see no matter what their fitness journey is. you never know how vulnerable of a state they are in. stay positive & lift heavy!

xoxo mvkay 😘


social media

when I decided to start my journey to the stage I was extremely hesitant to put it on social media. I actually didn’t announce it publicly to any outlet until after the show and even then I didn’t say where I placed/ranked. why? because that’s not what mattered. I didn’t want people to focus on that. I wasn’t doing it for attention, and I’m still not. this fitness and health journey has always been about me and bettering myself not only physically but mentally 
with social media being so present in our lives nowadays, I have always been afraid to overshare on my platforms. I had originally created a separate Instagram for my fitness posts. when my competition finally came around I decided to give that up and focus on sharing my journey as my normal self and not be concerned what others are thinking of it. and I can honestly say the support I’ve been receiving is AMAZING! that’s part of the reason I started this blog. I feel so lucky to have all these people love and support me. 
There are still days when I feel self conscious about posting certain pictures or statuses, regardless if they are about health & wellness or anything else but what I’m beginning to realize is I need to embrace the social media age! there is so much love out there and people who truly appreciate what you have to share. as a millennial, we can be labeled as narcissist, the age of selfies & snapchats is among us but I’m choosing to embrace the self love. it’s making me more confident & a happier person. so thank all of you who are supporting me & I encourage you all to share more & not be afraid! like RuPaul says best “if you can’t love yourself, how the hell you gonna love anyone else?” 

xoxo mvkayy! 

Extremely basic nutrition

if you’re anything like me when it comes to health, it’s not the working out that is hard (mentally of course… those 45 plates can make things a bit challenging) but the challenge lies with food & nutrition. unfortunately, I have no nutrition background or certifications that allow me to write specific or general diet plans for my clients and I am actually discouraged from giving any nutritional advice (but my goal is to change that one day) so I’m stuck between a rock & a hard place when it comes to this subject. I want to be able to use my personal experience and research to help people, but I know that I can’t actually give nutrition direction as a professional. 
what I’ve found most common is not that people eat wrong or bad on purpose but that they just lack a general sense of actual nutrition. ex- most people think nuts & nut butters are a source of protein, and while they do have a good amount of protein they are mainly dietary fat (not that fat is bad, thats a whole other rabbit hole) but there is just SOOO much junk and weirdness out there in the cyber universe about nutrition it’s so common for people to believe the wrong things. it’s hard to even know where to start! so here’s what I would suggest (as a noncertified, completely uneducated, random blogger 😜)
If you don’t already, keep a food diary!! (use an app for more accurate/in depth tracking or even just write things down) if you are new to everything and don’t want to go crazy counting calories/macros/sugars/fiber, etc.. just do this- start by writing down everything that goes in your body. for the few weeks or so and don’t change your diet. then evaluate what you’ve been eating, is it mostly foods high in fat or lots of processed food? do you eat more than a recommended serving? pay attention to the labels and how much a serving really is, labels get tricky with this! then maybe start to switch out those things out with healthier choices or limit the amounts. 

Another big problem I see, especially with people lifting often is that they aren’t getting enough protein. without sufficient protein your body can’t build back up your muscles. without being about to build back up your muscle all your work is being negated. no protein = no gainz 😩 so if you’ve been putting in work at the gym, but eating like a bunny rabbit at home, you better bust out that grill & bring out some juicy chicken breasts! YUM YUM 

if you want to be more serious, I’d suggest looking into flexible dieting or if it fits your macros (iifym). but that’s a whoooole other subject to touch on later. 

anyways- just remember with nutrition it takes time & consistency! do what you can & then do a little more for me 💪 

stay beautiful peeps!