Melanie Sobocinski FITNESS

Melanie Sobocinski FITNESS

Tuesday, June 30, 2015

Making Small Changes Over Time is Better Than Making a Drastic Weight Loss Change.

I work with clients all of the time to make small changes over time. Not drastic changes overnight.


 It's the little small changes add up over time that will get you results.
I have experienced those drastic diets before. I have experienced the 2 hour workouts every day, the caloric deprivation and the quick fixes. The weight loss supplements that promise to burn fat 10X's faster and give you LOTS of energy.
They just aren't maintainable for MOST people! They weren't maintainable for me,and they really don't produce any long term results. So why would they be maintainable for someone else??
Lose 10 Pounds in 10 Days!
Eat as Much as You Want -- and Still Lose weight
Drop One Dress Size a Day!
Rapid weight loss can be quick and easy -- if you believe the advertising claims.
We all want quick and easy results but, it just doesn't work that way.
These drastic quick fixes might last a few weeks... If that!
People feel deprived, frustrated that they can't have a ice cream or a little cookie, or they burn out from long workout sessions. Trust me, I know this all too well.
Some will decide to "give in" just once, to that Ice cream or cookie... Which then turns into a late night binge session.Which will turn into feeling guilty the next day, which may lead to starving yourself that next day.  It can cause that "yo yo" diet effect of losing too much weight too quick (when you're on that drastic diet) and then gaining the weight back (plus more sometimes too).
I don't believe in drastic changes overnight for this reason. These drastic dieting and eating plans don’t work.  There is no quick fix miracle 24 hour diet out there.
I believe in starting small, taking baby steps each day. And that messing up is okay. Non-perfect eating is okay! It happens. I believe in being human.  Because I sure don’t always have a perfect eating day! And who can be perfect with it?? Not many people. I’m sure there are some but I certainly am not one of them. If you mess up, it's ok, just get yourself back on track as soon as possible. Don't dwell on it.
I find myself getting upset when I don’t have a “perfect” day I feel like I have worked so hard and then I give in to a temptation. I feel like I have failed myself.  But I am slowly learning  that it’s ok not be perfect and I shouldn’t feel guilty or beat myself up over a little slip up. I can’t deprive myself all the time. I’ll just end up frustrated, and can't maintain it, it’s too drastic. I need something realistic.
Finding your balance is so important. It took me a while to find a happy medium with it all (and I'm still figuring it out).It’s all a work in progress.  Try to steer clear of such drastic changes with your meal plans and exercise. Find something that is more maintainable, long term for you and you won’t burn out.  Results may take a little longer when you aren't perfect. But they will last a whole lot longer!!! It’s the small daily changes that get you those permanent results. One day at a time you can make that lifestyle change and maintain it.
If you are looking to get on track with your health and fitness with something you can do while making a realistic lifestyle change I can help.
Click below for more information.

Tuesday, June 23, 2015

How to Boost Your Body Image

Do you ever find yourself looking in the mirror and not liking what you see? We are our own worst enemy. I have sat with groups of women and talked about what parts of our bodies we hate. We all have something we dislike about ourselves and it needs to stop.

 We compare our bodies to the bodies of others and judge ourselves for not measuring up to what we THINK we should look like. In doing so, we can do a number on our self-confidence. There’s nothing wrong with wanting to be healthier or desiring to achieve a certain look, but don’t beat yourself up on your journey there. We have to start loving ourselves more and being more positive.

Here are a few tips that will help you boost your body image...

1. Make a List of Positive Things

 Write down at least 10 things you like about your body and who you are. This could include your eyes, your curly hair, your strong legs, your kindness, or your sense of humor, maybe even that crooked little tooth of yours. Save the list and pull it our whenever you start to feel not so positive about yourself.

2. Focus on Improvement

 When it comes to your body, focusing on what you think is a problem area is just going to make you feel worse. Trust me, I know this all too well.  Decide what you want to work on and focus on ways to improve and what you’ve accomplished so far. Everything will come together when you focus on the positive improvements.

3. Get Rid of the Negative Nancy's.

When you start to feel better about yourself, some people around you might not be comfortable with the new you and they could start being a little rude. If these people are meaningful to you, I don’t recommend dismissing them out of your life entirely, but if you can, try to distance yourself from them or talk to them about why they need to stop. They may even decide to join you in your journey.

4. Find People Who Motivate You

 There are so many people out there who are inspirational.  Feed off their positivity and let them motivate you. Get out there and spend time with someone who motivates you.

5. Wear Clothes That Accentuate Your Shape

 Wearing baggy clothes can make you look bigger than you are, making you feel less confident. Instead, dress in ways that flatter your body type. There are all different styles out there. As they say, dress to impress but, this time it is to impress yourself.

6. Talk to Yourself

 This one might feel a little odd, but especially if you’ve been engaging in negative self-talk (“My stomach is too big,” “my nose is ugly,” etc.) it’s important. The next time you look in the mirror, say (or at least think) something positive about your body or your features. This type of positive reinforcement will get your brain moving in a healthier direction.

7. Take some time for YOU

 Do something kind for your body.  Take a hot bubble bath and relax, go and get a massage. By taking some time for you, and doing something that makes you feel physically great, it’ll help you’ll feel emotionally great too.

8. Smile

 Not only does smiling look good on the outside, it actually releases endorphins that make you feel good on the inside. When you are smiling, you will more than likely get a smile back which just might make your day, or even that other persons day.

9. Accept a Compliment

When someone gives you a compliment, receive it graciously. Just enjoy it. Responding to a compliment with something self-deprecating is not only negative, it also strips the joy away from the person giving it to you. Accept the love you’re getting. You deserve it.

10. Just be comfortable.

Try being comfortable with who you are while getting to where you want to be. Love everything about yourself. This is your body and you are beautiful. You have always been beautiful, you've just decided to be healthy now by taking this journey. Enjoy every step of it because it's not about the destination, it's about the journey and who you become along the way.

Stay positive my friends!!

Saturday, June 20, 2015

Oatmeal Banana Blueberry Muffins

These are a great "make ahead" breakfast or even a snack.
No excuses for those busy mornings any more with this recipe.

Here's what you'll need:


2 large eggs, lightly beaten
1 tsp. pure vanilla extract
2 large bananas, mashed
1 Tbsp. raw honey
2½ cups old-fashioned rolled oats
1 Tbsp. ground cinnamon
1½ tsp. baking powder
1½ cups unsweetened almond milk
1 cup fresh blueberries

1. Preheat oven to 350° F.
2. Muffin tin and paper liners. Set aside.
3. Combine eggs, extract, bananas, and honey in a large bowl; mix well. Set aside.
4. Combine oats, cinnamon, and baking powder in a medium bowl; mix well.
5. Add oat mixture to egg mixture; mix well.
6. Add almond milk; mix well.
7. Divide oat mixture evenly between prepared muffin cups.
8. Top evenly with blueberries.
9. Bake 26 to 30 minutes, or until golden brown and toothpick inserted into the center comes out clean.
You can even freeze some for later.

Calories 108
Fat 2g.
Cholesterol 31 mg.
Sodium 81 mg.
Carbs. 18 g.
Fiber 3g.
Sugars 4g.
Protein 4g.
Did I happen to mention this recipe is 21 DAY FIX APPROVED!?!?

Tuesday, June 16, 2015

Is My Thyroid Working Correctly?

So most of you know I have had thyroid issues for over 17 years. Starting with the overactive going to radiation therapy and now on to hypothyroidism.

So, here is my story today. It started back at the beginning of this year. I wasn't quite feeling myself, feeling anxious, not sleeping and tired more than usual, slightly scatter brained, more than usual. I usually go through some kind of "winter blues" but this time it was way beyond that. I didn't want to get out of bed or do much of anything. After a few weeks of no changes of course I decided to go to the doctor and get things checked.

Well, would ya know, my thyroid was a bit out of whack. I had to have my dosage of synthroid increased. AND, with me feeling a little anxious and depressed, I get put back on that medicine also.
The doctor set me up for another blood test 3 months after the adjustment of the meds.

I go for my labs and would ya know, I need my meds adjusted AGAIN. Mind you, I have been having my levels tested every 6 months for years and have been on the same dose of medication for quite  a few years. What gives? This time, they bring the dosage down a bit, not quite where I was before all this started but a bit lower than this last time. This was about mid/late April.

Fast forward about 3 weeks into May and I am starting to feel short of breath. I have a little cold so I chalk it up to that. Once I am noticing the cold getting better, I am not noticing the shortness of breath going away. It continues and now you can add heart palpitations to this mix. I start taking my pulse when this happens and notice my heart is skipping a beat when I get the shortness of breath. It is happening sometimes 4 to 5 times in a minute and then not again for a few hours. There really is no rhyme or reason to it at all. Oh and did I mention I am now getting dizzy spells with this. How could one not, when they are feeling short of breath, right?

So, of to the doctor I go again. I honestly just thought it was anxiety. It is common in my family so I thought I was just having little panic attacks. I go in, explain my symptoms and have an EKG done..... it comes back ABNORMAL!! I have PVC's during the EKG.

 Premature ventricular contractions (PVCs) are heartbeats that occur earlier than they should. These early beats briefly interrupt the heart's rhythm. A PVC may feel like a skipped heartbeat or a flutter. PVCs are the most common type of change in heart rhythm.

Ok, now the doctor is looking at my chart and sees that the thyroid meds were adjusted about a week or 2 before all these symptoms started. It could simply be from the adjustment OR it could be something else. He orders a thyroid ultrasound and wants me to see a cardiologist. These symptoms are very common of thyroid disease BUT the PVC's are a not so much a symptom.

So, off I go. Thyroid ultra sound looks good. Next step, cardiologist.

He doesn't notice anything unusual in my exam but does go ahead and order a cardio echo and then sets me up for a 48 hour heart monitor.

Echo looks good. Of course, I don't have any episodes during that test. Good thing though, it appears my heart pumps good. Before I leave, they hook me up to the 48 hour monitor. I am to write down each time I feel the symptoms and what I am doing when it happens.

Well, that brings you up to date on how my 2015 has been going. To say I haven't been upset about this is an understatement. There have been many days where I have laid in bed crying about it. I am so over it. I am tried of feeling like crap.

I have reminded myself many times that I am not dying. This is just a temporary thing that will be fixed with medication adjustments, IF it is just my thyroid. I am keeping my fingers crossed for that one.

They call thyroid issues a "thyroid disease". They call is a chronic illness. I call it a chronic pain in the ass!! I honestly have never had all of these symptoms. I do NOT feel like myself, which is what is killing me the most. AGAIN, I am not dying so I should be ok with it. It just pisses me off because I would like to solve this issue and move on.

 YES, I will always have thyroid "disease" BUT, it will not define me. I am sure I will have bad days with this darn thyroid and I do blame it all on turning 40 this year. They say everything starts falling apart after 40. WELL, I believe it is happening!!

So, tomorrow, I will be calling the doctors for all the results of the heart tests and fill you all in on the results.

I am looking forward to finding out what the verdict is and resolving the issue. It's time I get ME back!!

I'm just glad I knew enough to get to the doctor. I don't let most symptoms out of the ordinary last for more than a few weeks. You have to listen to your body and know your body. I definitely knew this was NOT normal and I needed to have things checked out.

Stay tuned for my results.......

Monday, June 8, 2015

5 Common Mistakes That Could Sabotage Your Health and Fitness Progress

Working in a gym, I have seen all of these common mistakes happen. You could be setting yourself up for failure if you don't take notice of these 5 mistakes.

1. Not Using Proper Form
I see it all the time in my class and I correct it. When you are out in the gym and you're not quite sure if you are doing something with proper form, don't be afraid to ask a trainer. Most of them will be happy to help you. I'd rather help someone with form than see then get injured. Oh and there is no charge for that one, no worries.

2. Ignoring Weak or Injured Areas
Always modify and start slow if you are coming off of an injury. Listen to your body. In this case pain is NOT what you want to feel.
If you have a weak area focus on things that will slowly build up the strength. Take your time and if anything causes pain in those areas, avoid doing them.

3. Not Consuming Enough Calories
I see this one more often than I would like to admit. If anyone EVER tells you to eat 1200 calories a day turn and run the other direction. That could not be further from the truth.
You need to fuel your body properly for the new muscle growth you are experiencing. If you don't eat properly you will soon be hitting a plateau and find it harder to lose weight because your body is not being nourished enough so it is storing BODY FAT!! You are setting your body up for starvation mode so it is protecting itself. NOT GOOD!
Once again, don't be afraid to ask a trainer. There are also some handy apps out there that will help you calculate. Just remember to fuel properly.

4. Not Paying Attention to What You Are Doing
Save the selfies for AFTER the workout, not during. Focus on the task at hand. I have seen people almost fall off the treadmill because they have to answer that text. Pay attention to what you are doing, not what everyone else is doing.

5. Copying Someone Else's Form
 Don't always assume they are doing the move with proper form. It could be their first day at the gym, you never know. Try taking a class and asking the instructor about your form. Once again, you can always ask a trainer, they will help you out. Some even offer a FREE workout just to get you acclimated to the equipment.

Thursday, June 4, 2015

Making the Most Out of Your Group Fitness Classes

Group fitness classes can be great, but taking an open level class often means there are some moves you might not quite be ready for. Have no fear. You can still take classes and make some great friends.

 All of our bodies have limitations, no matter how athletic we are (or aren’t) and we should never be ashamed — or worse, stop going to fitness classes — just because we need a modification or two. I always tell people who take my class to listen to their bodies and go at their own pace. Don't compare your day one to someone else's day 100.

Don't ever skip classes because you're afraid of messing up in a group setting, follow these  tips and you'll have a great, heart-pumping , fun workout....

Get To Class Early

Arrive a few minutes early and let the instructor know of any injuries, limitations, or personal fitness challenges. When someone does this in my class, I always try to offer modifications. Don't be scared, instructors aren't mind readers so it's a good idea to let them know right off the start.
 Introducing yourself is an easy way to ensure you get a little extra attention and the one-on-one interaction may make you more comfortable with the instructor throughout the duration of the class — even if you can't do every single move he or she's demonstrating.

Speak Up

If you are confused by a particular move, speak up. Don't ever be afraid to ask if you aren't quite sure how you are supposed to do a certain exercise. Instructors should be
more than willing to help you out. We want you to get the best out of the class, all while having a little fun.

Do Your Own Thing

Keep trying and stick with the class, even if you are struggling to keep the pace. The most important thing is to simply keep moving.

Can’t do jumping jacks? March in place and pump your arms. Can't follow complicated choreography? Shake your butt and have fun! That's what I do.

 You’re investing time and money into your health, so try to get the most out of every minute. Who cares if it’s not perfect?  Remember  that very few people join a fitness class knowing how to do everything.

You know what your body can do, so work with what you've got until you are stronger, can do more, and have had enough practice to nail the routine.

Wednesday, June 3, 2015

Workout Wednesday

These fast paced strength circuits are designed to target multiple muscle groups at once so you can build lean muscle and burn more fat. You will get your heart rate pumping while torching a ton of calories.

The best part is you'll be able to  fire up your metabolism and continue burning calories for 24 to 48 hours AFTER your workout is complete.

Perform each exercise for 30 seconds with a 20 second rest in between each exercise. Repeat 3 times through.

1. Dumbell Squat and Overhead Press.
Hold a pair of dumbells at your shoulders, standing with your feet shoulder width apart. Keep the weight in your heels. Lower into a squat keeping your chest upright and knees over toes. Push through
your heels to return to standing while pressing the dumbells overhead. Lower the weights to starting position. That is one rep.

2. Straight Leg Dead Lift.
Hold a pair of dumbells in front of your thighs, feet hip width apart, knees slightly bent. Hinge forward from your hips to lower your torso until it's almost parallel to the floor, keeping your back flat and weights close to your legs. Squeeze your glutes as you stand back up.

3. Bent over Back  Row
Standing with your feet hip width apart and knees bent, hold a pair of dumbells so your palms are facing each other and bend forward fro the hips. Pull your shoulder blades together and row the weights towards your chest. Return to start position.

4. 30 Second Plank
Get into plank position with your forearms on the ground, elbows directly under your shoulders and legs extended straight behind you. Your body should be a straight line from your shoulders to your ankles with your abs held in tight.

It's easy for life to get in the way of your fitness routine. With short little bursts like this it is hard to make excuses though. You can get these done in under 5 minutes. Who doesn't have five minutes??

Looking for more than a 5 minute workout? Having trouble not knowing how much you should be eating? Take a look at my Summer Fitness Group.

Tuesday, June 2, 2015

Summer Fitness Group

WHAT IF.....
---you had to take a picture of at least ONE MEAL a day and send it to your Accountability Partner??
 Would it hold you accountable to stay on track for 21 days!!?
You may know WHAT TO EAT - but do you know HOW MUCH of each food group?
 You may know HOW MUCH but do you know exactly WHAT FOODS to pair together?
 And the right TIME to eat?!
 I know so much to think about but WHAT IF I made it Super Simple...
Starting Soon - My Next 21 Day Fix Group where we teach you What To Eat, How Much and When...
I will take the guesswork OUT!
 It's 21 days and will include workouts and one meal replacement shake a day! I will hold u accountable by asking you to take pics of your food.

 But you can see how that would work right??!

 And it's only 21 days to your Best Summer Fitness!!!
Click Below to learn more! I will coach 5 people this round.....

If you had to check in with me daily on your workout, would that help you stay accountable?!
Do you need someone to keep you accountable so that you can do it?!

 Your goal weight and dream of finally getting to that point is worth the try!

If you answered YES to these questions, click the link above and learn more.