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 


too healthy? 

if you’ve ever been on a diet or even just gone a liiiitttlee too long without eating something you know that hangry (hungry + angry) is a very real, very serious emotion. but is there a point where that irritation becomes detrimental? how healthy is too healthy?

During the past 6 months I have made some major changes in my physical health but the changes people haven’t seen have been in my mental and emotional health. Competition prep is no joke. and while most people look at bodybuilders sculpted physique and think “wow what amazing will power!” there is a deeper and darker side to this extreme dieting. 

Recently I discovered Maddy Moon ‘s podcast and website and I couldn’t help but think “wow she gets me!” 

If you haven’t ever struggled with anxiety, depression, OCD or disordered eating, congratulations YOURE LUCKY! but if you are like the majority of the female population, you probably have experienced one, if not multiple of these problems. In today’s culture there is so much emphasis on the physical appearance and looking so perfect, but why don’t we ever focus on improving our mental health? why are we envious of people who are living extremely restrictive lifestyles instead of those fully embracing life and all it has to offer without obsessing over appearance? 

I’ve begun to question myself and my motives for become a fitness finnatic. although I love competiting, staying fit, pushing myself, eating healthy and developing myself I’d be lying if I didn’t say these past few months have been a mental struggle. (waaaayyy more on this to come)

Many diets focus on lowering carbs and without getting too in depth, let’s just say carbs are BRAIN FOOD! the ADA recommends at least 130g of carbs a day for proper brain function. and obviously it’s possible to live without this number but what are the effects? well this all depends on the individual. 

if you see my last post, that sums up a lot of the issues I’ve personally been facing. exhaustion, fog brain, extreme emotions, loss of sex drive, OBSESSION with food, insomnia, extreme low energy and so many mood swings. so some days are better than others but what I want you guys to get out of this post is JUST BECAUSE SOMEONE LOOKS GREAT DOESNT NOT MEAN THEY FEEL GREAT. I’m just starting to understand that there is a such thing as “too healthy” and I hope I can start to find a balance between health and obsession.  

as always, stay fab friends -mvkayy

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! 

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 🙂