Taking a Break from the Blog

I know the New Year just started, but I wanted to take this time to let readers know that I'm going to be taking a break from my weekly blog on this website. For those who have been reading through all of my posts, you know I not only own my personal training/nutrition business, but I also am transitioning into becoming a trainer with Camp Gladiator (CG). All of this, along with an increased client load and the fact that I'll be giving birth to my first child next month, something needs to give so I can free up some time/space. Curating and posting consistent content takes a while for me to do and I understand the importance of it, but it is something I can - at this time - afford to put on hold. 

I won't leave readers high & dry though. There are so many other awesome websites you can get fitness/nutrition information from. Here are some of my personal favorites -

1) http://www.eatthis.com - this website posts all sorts of content related to nutrition on a daily basis. You can subscribe to receive information from them for free and they make content that is not only easily understandable, but is also interesting to read. 

2) https://www.fitnessblender.com/ - this site tends to focus more on the work out aspect of health rather than the nutrition part, but this dynamic duo are absolutely phenomenal. They can be found all over social media and, I believe, have the most subscribers on YouTube for fitness-related videos. They do also have a blog on their website along with healthy recipes so there is nutrition information available. 

3) http://www.popsugar.com/fitness - PopSugar covers a whole host of various topics, but they provide some great information on both fitness as well as nutrition. They also post workout videos for all fitness levels. I use them for my own workouts as well as inspiration for workout plans I make for my clients. 

And, as always, if you have any questions or need any further assistance, I am always here to help. You can e-mail me at gotfinkgetfit@gmail.com or submit a contact form through this website. Happy eating and working out to all! I'm not sure how long I'll be gone from the blogging world, but I promise I'll be back sometime this year. :) 

So It's The New Year, Now What?

This is the time of the year when people are making all kinds of promises, resolutions, and - hopefully - changes to better themselves. And, while this is great, most are not able to commit long term to these promises, resolutions, and changes. So, the question becomes, how can we change that? How can be set ourselves up for success and make it more than just words, thoughts, and wishes? I have a few tips that may help you to succeed - 

1) Write down what you want to change and why? Do you want to lose weight? Do you want to eat healthier? Do you want to start exercising on a regular basis? Do you want to learn how to meditate? Do you want to carry around less stress? Whatever it is that you're looking to improve upon, write it down AND state why - hang it up somewhere you can see it every single day (maybe the front door of the fridge - we all need to eat after all). 

2) Start small and work your way toward bigger things - say you want to lose weight and have decided you want to lose 20 pounds. Realistically, you're not going to be able to safely and, in a healthy/sustainable way, drop the 20 pounds right away. It is going to take baby steps so, instead, aim to lose 1 pound this week. Or, maybe you want to start exercising regularly. It would not be realistic to start working out every day of the week so start with 1-2 times per week and gradually add a day until you work you way up to 5-6 days per week. You can better set yourself up for success by starting small, making things more doable/manageable. 

3) DO NOT GIVE UP - even when your body & mind are telling you to. Our body/mind will send us cues, telling us we need to stop or it is OK to give in...these are protective mechanisms, but we DO NOT need to listen to it. Obviously, when it comes to exercise, if you are feeling faint or dizzy in the moment, you should stop and re-evaluate the situation. BUT, if what you're feeling when you exercise is your muscles burning, that means they are working...and your brain may tell you, "stop!" That is when I'm talking about not giving up and not listening. Push past the discomfort, push past the doubt, push past the pain. There is something so great on the other side - a determined you, a new you, and a forever changed you. 

Protein - What it is, Why You Need It and My Choice for Protein Drinks

Protein - it's a buzz word we hear all the time, but when I ask clients what it is and why it is important, most really don't know how to answer so I'm going to give you the quick and dirty on our good old friend. 

To put it in simple terms, protein is one of the three macronutrients (the other two are carbs & fat) we, as humans, need in order to build/sustain our muscle. It is most commonly found in meat from animals (think: beef, chicken, fish to name a few examples), but can also be found in food like beans, legumes, and nuts.

So why do we need it and what does it do for us nutritionally speaking? Well, if we want to sustain and/or build our muscle, we need to consume adequate amounts of protein on a daily basis. If our muscles are weak, we are prone to injury and even premature death (healthy muscles=healthy body). A diet high in protein has also been shown to not only create lean muscle mass, but help us to maintain or even lose weight. This happens because 1) protein is digested slowly and, thus, burns more calories as a result and 2) because it is digested slowly, we stay fuller, longer as a result and less prone to reaching for food when we actually don't need it. 

I advocate for getting protein from food sources such as the ones mentioned above (meat products, beans, legumes, nuts, etc.). However, if you have trouble getting all the protein you need from food sources, another option to look into is protein supplements, specifically protein shakes. Through all of my research on this subject, I've come to find Premier Protein is the best option over all. It carries 30 grams of protein per serving with very minimal sugar. It is also tasty (which not all protein shakes are). Premier Protein is what I personally drink, especially being currently pregnant and needing additional protein. This particular brand, as far as I know, only comes pre-mixed in bottles. If you're looking for another option that is dry that you can mix with juice, milk, or water, I would choose a brand by the name of Isolate which also carries 30 grams of protein per serving, again with minimal sugar. 

And, as always, if you have any questions after reading through this, I'm here to help! 

The Gift that Keeps on Giving - FITNESS!

Is anyone out there still looking for easy & unique gift ideas for family, friends, and others? Need something fast since we are just days away from Christmas? Looking for something practical and, yet, still personal? 

If you answered yes to ANY of these questions, then you should consider giving the gift of FITNESS! What does this mean you ask? Great question! 

As we know, New Year's is right around the corner and, with that, comes New Year's Resolutions, many of which involve the betterment of people's health (whether through eating better and/or exercising more). All trainers know to expect a huge surge of clients during this time of year until at least a few months in to a new year which brings me back to my original thought - giving the gift of fitness. 

A fitness gift can look like many things, at least for my business(es). 1) You can purchase a block of personal sessions for you, someone you know, or even a group of friends (price drastically drops with group training). 2) You can purchase a block of nutrition sessions for you, someone you know, or - again - even a group of friends. 3) You can try out Camp Gladiator (CG), the fastest growing fitness movement in the nation. With this program, you can try out 1 month of UNLIMITED group fitness sessions at ANY/ALL locations available. Don't live in San Antonio? That's cool - CG is all over the United States. Right now, up until the last day in December, I am selling 1-month passes for the LOW price of $69. Again, this gets you an ENTIRE month of UNLIMITED sessions.  And, you can gift this to someone you know, especially if you want to try it out with a family member and/or friend. 

So think about it and contact me for more information. I'd love to help! :) 

Seasons Greetings and HAPPY HOLIDAYS! 


5 Quick Self-Care Tips

This time of year can be stressful - projects need finishing up before the new year starts, people are trying to make sure their holiday shopping gets completed, family is coming in (or you are travelling to see them)...it's a lot. So, with everything feeling like it is cascading down on us, what can we do to ensure, at the end of the day, we are practicing good self-care? I have 5 quick suggestions/tips that you can easily implement into your day. 

1) Take a few intention deep breaths in & out, especially when you feel yourself tensing. We need oxygen, that's not news to anyone. However, when we are feeling overwhelmed, extra busy, stressed (whatever the case may be), we sometimes forget to take in some quality oxygen. So, stop for a second, re-evaluate the situation, and take 5 seconds to really breathe. It will not only help you to calm down, you will also be able to think more clearly. 

2) Do some jumping jacks (or really any type of quick cardio exercise). This gets your body moving, endorphins flowing, blood circulating, and - time and time again - research has shown that exercise reduces stress levels. 

3) Go on YouTube and find any one of the several hundreds or even thousands of meditation videos (one of my favorites is this one: https://www.youtube.com/watch?v=Jyy0ra2WcQQ) 

4) Drink some water - so many times we are dehydrated and aren't even aware of it. 

5) Tell yourself something positive or motivational. Some of my personal favorites are, "I can do this, I am capable." "Everything is going to be alright." Or something as simple as, "relax."  

Try out a few or all of them! Happy Holidays!  

CG Strong, All Day Long!

In one of my previous blogs, I talked about Camp Gladiator, specifically the possibility of it being a new venture for me & my business. I'm happy to say I am continuing on in the extended interview process and am excited about it! I recently participated in their Academy, a 2-day conference/fitness event. The leaders in the company talked about what CG is/how it came to be, what makes it so special, how to succeed as a trainer, and - most importantly - their mission: to positively impact the physical fitness and ultimately the lives of as many people as possible. 

The more I participated in this event, the more I came to realize that not only are they living and breathing their mission, but their mission is right in line with mine. The energy, the optimism, the support all of the trainers/leaders have is magnetic. I am so looking forward to the prospect of opening up & running my own camps in the San Antonio area. But, before I am able to do that, I have been challenged to sell TEN 1-month camps to people who are new to CG. The camps will begin Monday, January 2nd and run all the way through the end of the month. So, why CG?

  • CG is for ANY AND ALL fitness levels
  • Campers go at their own pace
  • Campers can go to ANY AND ALL locations where there is a CG camp (even outside of San Antonio so it is perfect for those who travel) 
  • Campers can participate in AS MANY CAMPS throughout the month as they want to (some campers hit up several camps in one day - it's up to you!) 
  • Campers are challenged each week of the month (week 1 is about building endurance, week 2 is about gaining agility & strength, week 3 focuses on interval training, and week 4 is known as peak week, a combination of everything from the previous 3 weeks).
  • Campers can go "bold" for as little as $69 per month (12 month commitment); $79 per month for 6 month commitment (regular month to month camp would cost $189)
  • With bold membership, campers collect points to put towards free camps or discounts, CG gear discounts, and all sorts of other goodies. And, if you refer a friend, you can also get points to put towards free camps/discounted CG gear.

For the month of December, I am selling TEN 1-month camps at the price of a bold membership, $69 (as opposed to a regular 1-month camp at $189). That is $120 in savings! You can't beat that deal. And, even better, you can also give the gift of a month of camp to friends/family, just in time for the holidays and New Year's resolutions.

Want to learn more about this awesome opportunity? Contact me (Mariah Fink) at 210-482-9600 or gotfinkgetfit@gmail.com. Act fast because January will be here before you know it!  



5 Benefits of Consistent Exercise

5 Benefits of Consistent Exercise

You know exercise is beneficial to you – you hear it all the time, you see it all over the place. Yet, the vast majority of Americans are still not nearly active enough. Blame it on our busy work schedules (and the sedentary desk life most experience), personal obligations, lack of time, etc. Whatever the case may be, you should still be making time for consistent exercise.  It doesn’t have to be every day and it doesn’t have to be hours long each time you do it. Striving for 3-4 times per week, getting at least 30-45 minutes in each time should be enough. If 30-45 minutes is too much, consider upping your number of days and going for 15-20 minutes instead. The point is to get moving and get moving as often as you can. So why is exercise so beneficial to us?

1)      It alleviates and/or helps you deal with stress. Too much stress is bad for our bodies. It can cause weight gain, sleeplessness, and even depression among other things.

2)      You can maintain your weight and/or lose weight (note: proper nutrition is key to weight loss as well). Unless we are body building or pregnant, there really is no good reason to pack on the pounds. If you’re at a good weight, you want to be able to stay there long term. And, if you’re overweight, you might consider using exercise as one of the many weight loss tools available.

3)      Want to change your mood or feel more optimistic? Several studies have consistently shown that exercise (especially when outdoors) can change our attitude for the better.

4)      You might be more prone to eat a healthier diet when you are exercising consistently. People tend to not want their hard work to go to waste so they monitor what they put into their bodies a little more closely.

5)      It can extend your life expectancy. We were meant to be and stay active. The sedentary lifestyle is not for us – our metabolisms slow down, body fat increases. With that, all sorts of chronic, fatal illnesses set in, decreasing our quality of life and/or our life expectancy in general.


And, there you have it. 5 simple, but hopefully motivating benefits of regular exercise. So, lace up those shoes and get working! No one ever regretted doing a workout – take it one day at a time. You’ll get there! #GotFinkGetFit  

Why Choose Me as Your Trainer?

There are a plethora of fitness programs, gyms (both big and small), independent personal trainers, etc. throughout the San Antonio area. We are inundated with options...so what sets ME, owner/operator of Fitness Integrated with Nutrition Knowledge, apart? Why choose me? 

First and foremost, clients are my priority! I want to help everyone achieve (and surpass) their goals and I want all of my clients to be 100% satisfied with the service they are receiving which leads me to my second point. 

I want feedback, both the good and the areas that need improvement. I ask my clients often, do you like this workout or nutrition plan? Is this working for you? Do you feel like you're getting out of it what you want? How can I make it better? I have thick skin so I really urge people to say what is on their mind. I don't know what I don't know so, by asking, I hope clients feel they can be honest. In addition to the feedback I ask for, I actually implement what they have asked. For example, I asked a client a few weeks back - what would you like to see from your next month's workouts? What am I not focusing on with you that I should? She said, I'd like to focus more on my arms and core. Do you know what I did what that information? I used it to develop her new workout plans. I followed exactly what she wanted and what she was looking for. I didn't just ask her for feedback and then tuck it away in the back of my mind - I acted on it.

On days where I do not see clients, I check in with them to see how they're doing. I'm not looking for anything except a chance to further help them however I can which leads back to my first point of putting clients first. Even former clients will receive a check in from me from time to time. I want to make sure people are doing well and, if they are not, I want to know if there is anything I can do to assist them.

I say what I do and I do what I say, almost without fail (I am human after all). If I say I'm going to e-mail you information on "xyz," rest assured you will receive that information. If you ask me to call or text you a reminder about a makeup session, an irregular session day/time, you will get what you need from me. People can rely on me, people can put their trust in me. I will not let you down and, from my personal life experience, that is a rare find.

I've built this business on my own (although I'm happy to admit my husband has supported/helped me in several facets of it). I do not have a background in business management and I did not have any previous, direct experience in running a business. Sure, there were previous employment positions which I feel have prepared me to do what I'm doing now, but I have also had to go through a lot of trial/error and research. To have a consistent client base of 10-15 individuals within the first year of training is, I've been told, not very common. I've hustled and worked my butt off and I'll hustle and work my butt off for my clients.

So, give me a try. I guarantee you will not regret your decision! #GotFinkGetFit 

Mariah Fink, CPT & CSN


Fitness Integrated with Nutrition Knowledge
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