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 

So you wanna get fit?

So, you want to get in shape? You want to get that extra 5-10 pounds off? Don’t we all (yes even I too see my imperfections, don’t body shame).

Since this is my very first post (yay me attempting to blog) let me start with some basics about fitness/workouts.IMG_6335

1- GETTING THERE IS THE HARDEST PART! I’m not kidding when I say I literally live 5 minutes (walking) away from my gym, but guess what? if I don’t prepack my bag I. wont. lift. so that being said, do whatever you
have to do to make yourself go! have to workout after work? bring your clothes INSIDE work with you so you have to sit there & be haunted by that sports bra. still can’t be motivated? set an alarm on your phone when you get off work to bug you until you get THERE. literally once you get to the gym the hardest part is over…… well unless its leg day 😉

2- Even a bad workout is better than no workout. If you’re feeling like your day sucks and your workout is suffering- PUSH THROUGH BABYYY! you’re going to be there anyways and there’s never a time you’re going to regret a workout. what will you regret? stopping midway through that workout and giving up. so tighten that ponytail, put on your fav ratchet jam & go get it girl. make that time (and $$$) count!

3- little changes = BIG results anyone who thinks switching out an apple for some chips is not a big difference has never seen the difference between being 20% body fat and 21% body fat. every little thing helps people! that being said, don’t get down on yourself for eating that doughnut (or 3) at work, just tell yourself tomorrow you’ll do better. tomorrow I’ll pack a banana or some orange slices to fill me up before I even see those delicious cupcakes. trust me, PREPPING AHEAD HELPS SOOOO MUCH (more posts on this to come) but just really try to stay focused on making the positive choices and don’t dwell on the negatives. food is not suppose to be something that makes you feel guilty, enjoy life in balance! you have to love yourself and love the process, something I’m still struggling with but am working on every single day. it’s not easy but it’s a hell of alot better than just staying the same.

Anyways! I hope these little tidbits helped someone if not at least I got some friendly reminders to myself. stay motivated, stay beautiful peeps 🙂