THE 4M PHILOSOPHY

My personal training style and life philosophy is built around the 4M’s, which stand for Movement, Mindful Nutrition, Motivation and Meditation. Each “M” represents an aspect of life that when cultivated and understood, increases health, well-being and overall happiness. Mpowered Life and Fitness is built on the 4M’s. All of my fitness classes, nutritional advice and general guidance will incorporate at least one aspect of the 4M’s philosophy.


MOVEMENT

Movement burns calories. Calories burned contribute to weight loss and increased fitness. My classes are designed to push you to your limits! Be prepared for hard work.

MINDFUL NUTRITION

Diet is just as important as exercise. When you eat right, you are giving your body the best fuel possible to optimize your workouts and or weight loss regimen.

MOTIVATION

The biggest job of a personal trainer is to motivate their clients. I am here to push you to go harder and further. But ultimately, you have to want to change for the better.

MEDITATION

Life is full of stress and difficulties. Everyone should take a chunk of time out of their day to relax and breathe. Mental health is just as important as physical health.

MOVEMENT

In order to change your body you have to move. Movement includes any activity that you enjoy that will get you to your health and wellness goals. This could be weight lifting, running, dancing, yoga, swimming, hiking and so much more. Movement also releases chemicals in the brain which uplift your mood. Just move! Your body and mind will thank you later.

WALK

Walking is the easiest way to burn calories.

RECREATIONAL SPORTS

Pick a sport that you love to play and find a park. Invite friends and family.

BIKE RIDING

Take your friends with you for a bike ride on a nice trail.


MINDFUL NUTRITION

Nursing school teaches about the 5 rights of medication administration. They were: right patient, right drug, right dose, right route and right time. Well I began to think about what it means to eat mindfully and it’s not so different. The 5 rights of mindful nutrition are:

RIGHT FOOD

Are you eating the right food for your health and wellness goals?

RIGHT TIME

Calories from a bowl of brown rice that you eat before an intense workout will give you energy to optimize your workout. That same bowl of rice consumed before bed will lead to weight gain. If weight gain is not your goal then that is the wrong time for that meal. So, it’s important that you are eating the right foods at the right time.

RIGHT AMOUNT

Portions are important. Most of us eat the entire plate of food that is placed in front of us without even noticing if we were full ½ a plate ago. Alternatively, some of us miss meals due to busy lifestyles. Both can derail your fitness goals.

RIGHT PURPOSE

Why are you eating? Are you eating to lose, gain or maintain weight? Are you actually hungry or are you emotionally eating because you are bored, depressed, lonely or anxious. Being mindful about what your goals are and why you are eating is essential.

RIGHT PACE

Taking your time while eating will give your brain time to realize it is full. You will realize you don’t need to eat as much as you thought. Take your time. Taste your food and enjoy it. Appreciate what the food is providing your nutritionally.



MOTIVATION

What is your “why”? Why are you looking for health and wellness guidance? For example, do you want to lose weight, have more energy for your children, fit into a wedding dress or fight anxiety, depression and disease? Your “why” will motivate you to workout even when you are having a busy week and you don’t feel you have the time or energy. Your “why” will keep you on track when you are tempted to stop eating mindfully.

We need to change our mindset to change our lifestyle. Changing your lifestyle requires work to develop healthier habits. This may require daily affirmations, reading self-help books, meditation, journaling, using workout calendars, vision boards and goal setting to keep you on path to attaining great health on your own terms.

WHY

What motivates you?

WHAT ARE YOUR GOALS?

Knowing what you want helps to determine how to get there.

FOLLOW YOUR DREAMS

Everyone has dreams. Wanting to fulfill a dream can be the best motivation.


MEDITATION

There are so many distractions in today’s busy world that sometimes it’s hard to determine what we really want or need to feel our best. Getting still, quieting the mind and taking a break from outside disruptions allows you to find and focus on what your mind, body and spirit needs to be fulfilled.

Meditation can be done anywhere and can be brief or prolonged. Take whatever time you need to reset your mind and prioritize what you need at this moment in your life.

RELAX

Take a deep breath.

TAKE A DEEP BREATH

Breathe in and out, calm your body and your nerves.

CLOSE YOUR EYES

Clear your mind, smile, focus on your goals and what makes you happy.


SCHEDULE A MEETING WITH ME TODAY

Schedule a 1 on 1 Fitness Evaluation With Me & Lets Apply The 4M Philosophy to Your Life