Alicia Schultz: Personal Trainer

Reach for your toes🤪

Remember that one time I made a post two months ago that talked about stretching and the importance of it?! I could just BARELY touch my toes. My goal over these few months was to work at improving my flexibility and even though it may seem insignificant to some, I am totally seeing improvements. Here's to celebrating the wins, big or teeny tiny ☺️

This is my happy place 😊

Just kidding... It's not really my happy place but I know the good that comes from this place (or any place that allows us to move our bodies and work on our heart health). My actual brain likes to consider my happy place somewhere that involves sunshine, a comfy lounge chair, a book, a cool/crisp breeze, and about 70 degree weather where I am physically responsible for nothing (atleast it has felt that way as of late) and don't get me wrong I am totally listening to it when those times become available haha😬😂

Our brains like to take the path of LEAST resistance whenever given the chance. Our brains like to try to talk us out of doing the harder and more challenging things in life and sometimes we have to allow our efforts to talk louder. Those harder more challenging things are good for us and powering through those tougher moments/seasons are what brings us that motivation, encouragement, and change!

So here is to a new day, a positive mindset and some extra effort! Don't let your brain keep you from accomplishing whatever goals or habits you have set out to achieve today, this week, or this month 🙌

Once again too much time has gone by between now and my last post so, Hello :)

We are still over here working hard, training, and learning, but THIS month I have decided to seriously focus on STRETCHING! It has become a forgotten piece of my training program for some time now and, quite frankly, I am terrible at it lol. Stretching before and after physical activity is so incredibly important, even more important when you are lacking in flexibility . I am in the midst of completing a continuing education certificate as a Woman's Fitness Specialist and can not stress the need for stretching enough. Movement is medicine and as we age it is imperative we don't lose sight of that! Take advantage of what your body is capable of doing in this moment and move it. Also, stretch! 9 minutes everyday, that is all. Choose a few stretches to follow through for 30 seconds to a minute at a time and you will certainly feel a difference!

Here is to a month of daily stretches and eventually reaching my toes 🤪

It has been a while since I posted on this page but figured this was too good not to share, so here you go 😊 (I got this idea from Bootcraft and tweaked a few things).

We ran through these 4 rounds this morning and they were simple yet effective and you can up the antics by increasing your weight choice (we stuck with 3lb & 5lb dumbbells but you could use no weights).

Set a timer for 6 minutes (you could also do 8 minutes for more time to run through the moves). Round 1 is upper body. You'll do exercise 1 and then move to exercise 2, once you finish the reps for exercise 4, you'll go back to exercise 1 and follow that sequence again until the time is up :)

Once your 6 (or 8) minutes is up, restart your timer and move to Rd 2 which is lower focused! Do the same thing for all 4 rounds.

We topped it off with a core finisher:
30 seconds plank
30 seconds scissors
30 seconds plank
30 seconds bicycles

(Twice through)

New Bootcamp schedule! 👀

Tonight's Bootcamp!! I know I wasn't the only one who didn't feel like showing up tonight but we did it anyway and those post workout endorphins are ALWAYS worth it 👊🔥

That's why I love group fitness so much!

P.s- you only need dumbbells (and honestly can do this entire thing with no weights at all)!! If you want the breakdown let me know and I'll send it so you can do it too❤️

Online training options and weekly programming & check-ins now available!!! I'm excited to be able to bring this option to those who might need more of an 'at-home' environment!!!🎉🙌

There are still a few small group training and 1 on 1 spots available but now this is an option too👊

Tonight's Bootcamp👊👇

8 exercises, 50 reps each with an EMOM challenge every 3 minutes. Set up a timer to go off every 3 minutes. Work through getting in 50 reps of each exercise and every time your 3 minutes is up stop the exercise you are doing (try to remember what rep number you are on) and complete 100 reps of a cardio move (we did bench up and overs 😬). Beginners do 25 reps of each exercise and only 80 reps of the cardio move.

Finish with a 10 minute AMRAP. We chose 3 exercises off the list and did 10 reps of each exercise for as many rounds as we could until 10 minutes was up 🔥

So many people ask about motivation to start exercising and how to get it. They'll ask about energy as well as the determination to stay consistent and how to find it. Some have even jokingly ask if we could just physically pick them up and bring them to a workout session because the mere thought of getting up and going is daunting (trust me if I could I would 🤣) EVEN though they know it's good for them.

This article talks about how our brains our wired to take the path of least resistance. How our brains want us to choose what's easier vs what would be harder and it's up to us to combat that! You have to recognize that and tell your brain nope, you have to fight through those thoughts of wanting to do what's easy and some days that fight is harder than others (don't get me wrong balance is also important when it comes to those days of rest and relaxation).

If you're in a rut and need help getting on the wagon or back on the wagon, start making those little decisions to do what your brain is trying to talk you out of. When you want to lay on the couch and eat cookies all day, everyday, instead get up and go for a walk :) or when you're feeling super blah but you know your body will benefit from some movement, make the decision to move!! Same with eating healthier. Do what you know is going to be good for you ❤️

38 Powerful Health and Fitness Quotes To Help You Step Up Your Game These 38 Health and Fitness quotes will not only motivate you to step up your game, but will show you how to stay disciplined to keep it.

A good read 👀👇

How much exercise do you need for mental health? Discover the optimal dose of strength and cardio training for improved mental health. Learn how much exercise and how often you should work out.

If you're waiting for a sign to get up and move your body, here it is :)

We are kicking the week off with some fun 'Every Minute on the Minute' pyramids so you'll have plenty of time to work and plenty of time to rest 💪

Message me if you're interested in joining us and I'll share the details. All you need is some water, a yoga mat if you have one, and yourself 😍

If you're looking for an opportunity to workout later, join us!!!

Here is a quick and easy TRX workout that was a nice and easy one to flow through (minus the last round🥵) and all you need is a TRX, a little space, and a little bit of motivation to move (not a lot...just a little 😬).

Round 1 is upper and you run through all 3 exercises for 50 seconds of work 10 seconds of rest for a total of 3 rounds and then move on to Round 2 which is primarily lower.

Round 3 is primarily core and also 3 rounds but round 1 is 50/10, round 2 is 40/10, and round 3 is 30/10 because it's a tad brutal. Rest when you need!!

You can't out-exercise a bad diet but that doesn't mean you have to deprive yourself of foods to get results either! Food is fuel and it plays a big role in performance and in your health & wellness journey. It can be overwhelming sometimes when we think about all the crazy things that are out there telling us what to eat or not eat. My advice, keep it simple. Listen to your body. Pay attention to how certain foods might make you feel and start slow. Little changes to your daily food intake whether it be smaller portions and more meals through out the day, adding a vegetable or two into a meal, decreasing the amount of processed foods you eat, or watching your sugar intake, can add up to big changes!
For instance, we've recently started making sure we always have atleast a vegetable or two mixed in with our dinners in the evening.

You don't have to make a grand entrance into the world of healthier eating in order to start working on a better and healthier version of you, baby steps.♥️

It might take a little longer to reach your destination but you'll likely enjoy that journey more and stay there once you arrive :)

Tonighy we've got 20 reasons to love Bootcamp and anyone and everyone are welcome to join!! 🤩💪

Exercise is so much more than just physical and it falls into so many different categories!

Not into the regular gym sessions or routine treadmill visits?? That's ok!! Try something else until you find something you might actually like and eventually love❤️

Sometimes exercising for me is mowing the lawn, yardwork, cleaning the house, MOPPING THE FLOORS 🥵, and the list goes on. Maybe for you it isn't lifting heavy weights or high intensity levels of training.. maybe it's a brisk walk, a kickboxing class, rollerblading, a bike ride, and so many other things that classify as exercise!

If you're struggling to make exercise a priority for you, sometimes trying other things and other environments can help :)

Hiii! Just wanted to take a moment and share a little more about who I am with you 🙂

My name is Alicia and I am a certified personal motivator (ok not really but I try😆). Many years ago I fell in love with physical fitness. I fell in love with taking care of myself through health & wellness. I fell in love with all the things that can come from physical fitness and just moving our bodies! It was physical, mental, emotional, and allll the things!! My goal is to help others fall in love with taking care of themselves through health & wellness in hopes to share that same feeling with them too! When it comes to our 'fitness journeys' the overall goal is to find that place of maintenance. It's finding that happy medium between nutrition and exercise and really setting yourself up for long term success (reaching & creating new goals is also part of it) ❤️

If you know me then you know I get super excited when others reach new goals!!! I get excited when others do things they didn't think they could do! I just get plain out excited when someone decides to push through their doubts and do something they wouldn't do otherwise🙃

Sooooo if you're new here and didn't know much about who exactly I am, now you might know a little more!

One skillet recipes are my jam!! Everything prepared in one pan and everything eaten out of one bowl 🙂

This is just brown rice, some left over ground turkey breast, left over roasted sweet potatoes & brussel sprouts, 2 eggs, and spinach topped with avocado and tomato 👍👌

Easy and delicious!!

Who else has a love hate relationship with HIIT?! 😆🙋‍♀️

Why You Should Love to Hate High-Intensity Interval Training | BarBend If you hate cardio but know you need some conditioning work in your program, high-intensity interval training (HIIT) may be the answer.

Nothing gets easier, you just get better❤️💯

Remember that the next time you find yourself struggling with something that someone else makes look effortless. We all start somewhere.. 🙌

Does that mean that if you miss a day, a week, or even a month of every single thing you've been trying to improve on and staying consistent with that you'll no longer reap the benefits?? No, that's not what it means 🙂

Everyone's goals are different and everyone's journey is different. We all fall off, we all take breaks but it's staying with that positive mindset and continuing to do your best under whatever circumstances you might be in that matters🙌

Whether you intermittent fast, count macros, do fasted cardio, and the list goes on.. PLEASE, PLEASE, PLEASE REMEMBER to EAAAAT at least 30-60 minutes before heading into a heavy lifting session (or honestly before any exercise session in general).

When we fuel ourselves with proper foods prior to working out (foods low in fat, higher in carbs, and with a bit of protein) we tend to have more energy to get us through those sessions which in turn can bring us better results. Got it?! 😁

One of my go-to pre workout snacks is some yogurt with granola, berries, and topped with local honey 😍

Don't get me wrong.. solo workouts are great too and can be huge stress relievers when you're able to just check out and focus BUT fitness with friends is way funner (for me anyways 🙋‍♀️)

Class tonight at 6pm in Punta Gorda!!

We've got all things upper body this evening. Message me for details.

Hey..a squat is a squat and these should totally count especially when your life revolves around food😁🙋‍♀️