Essential Fitness Planl
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Essential Fitness Trainer’s Training

Hello –

Maureen from Essential Fitness here! I wanted to share the details about our newest and most exciting program- “Trainer’s Training.”

Do you love fitness?
Do you love helping others?

Then this program may be for you!

This internship is designed to teach you all of the information you need to help inspire and motivate others to live a healthier lifestyle!

This program has been a passion of mine for over two decades and I cannot wait to share the opportunity to help like-minded women empower other like-minded women to be their best!

In fact, Essential Fitness was born from the idea of helping women achieve anything they want to achieve!

So, please read the details below, and don’t hesitate to get back to me with any questions you may have.

In the words of Jen Sincero “Stop doubting your greatness and start living an awesome life.”

Trainers Training Information
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One Arm Row
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1% Better Every Day

1% Better every day by Trainer Cynthia Carlson

Habits are the compound interest of self-development.

The same way money multiplies through compound interest, so too do your habits multiply as you repeat them. It doesn’t appear to make a difference on any given day, yet the impact they deliver over the course of months and years can be enormous. It’s only when looking back two, five or ten years later that the value of good habits and the cost of bad ones becomes extremely obvious.

That is hard to appreciate as we make our way through our daily life. We overlook the small changes because they don’t seem to matter very much at the moment. Save some money today, you are not a millionaire tomorrow. You go to the gym 3 days this week, you are still overweight, feeling out of shape.

The same with bad habits, the slow pace of the consequences of these choices make it easy to let this behavior slide. I just ate one cookie, I can put off that project until tomorrow when I have more time to finish it, I can skip my workout it’s only one. A single bad decision is easy to dismiss.

When you make small beneficial changes and engage in positive habits to become 1% better every day, in one year you will be 37% better overall. On the flip side, repeated errors every day through poor decisions, tiny mistakes and rationalizing little excuses, combine to lead to a 1% decline day after day.

These 2 paths will lead to very different destinations. With good habits repeated over time, your destination will be toward success. Poor habits will lead to one of failure and hardship over time.

We should be far more concerned with the direction of our lives than with your current results. Results are important. But day to day, it’s the habits we employ that will predict our future.

Good habits make time your friend. Bad habits make time your enemy.

You get what you repeat.

Make it a great day!
Registration is still open for our amazing Wellness weekend in Palm Springs but there are only a few spots left! Call Maureen today to find out more! 949-264-6767

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Essential Fitness Planl
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Don’t Look For A Quick Solution To A Lifelong Problem

It’s that time of year again! People are searching for the next best thing to change their lives and help them get fit!

The problem is- they are often looking for a quick solution- such as a 6-week program, a 30 day cleanse, or a 12-week transformation to get them to their goals once and for all.

Unfortunately, it just doesn’t work that way.

It’s actually not the workout programs that are the issue, but it’s the TIMELINE that is the problem – the mindset of short-term thinking that becomes the real handicap to long-term results.

Let’s think about it…if you want to achieve weight loss and fitness, you know this is a lifelong endeavor, not a 6-week challenge or a 30-day diet. And in that case, if you are looking for a short-term commitment, you are ultimately going to fail long term. To truly become the person you want to be and have the body you want to have, you need to COMMIT to a LIFETIME of changes to your eating habits, your daily routine, and consistent workouts.

Does this mean you have to go out and buy a lifetime membership at a gym? No, but let’s start with a year. Yes, 1 whole year.

Because if you’re honest with yourself about what it’s going to take, you know that 6 or 12 weeks isn’t going to do it. In fact, if you only want to commit to 6 or 12 weeks, then my advice is don’t waste your time because you’re not ready to do the real work that it will take to transform your body. Sound harsh? Perhaps, but some truth and honesty are what you need when you really really want to lose weight, get fit and change your life! You don’t need another quick fix, a no carb diet or some hardcore boot camp to whip you into shape. Ultimately, all that is just going to get you is- rebound sugar cravings and probably a back injury.

So this year 2019, please consider doing something different than what you’ve done in the past. Work on the mentality of a new life, one with daily workouts and lots of vegetables and salads. Make huge weight loss and fitness goals, and then make a reasonable plan to reach them. Keep in mind that this is a marathon, not a sprint, and slow and steady will absolutely win the race! This is about changing your eating habits and scheduling workouts all the time, and it’s not easy to change a lifestyle- it takes hard work over an extended period to really get there.

But here’s the good part:
You CAN do it.
It can be FUN!
There are people who will hold you accountable and make sure you are doing things right.
And finally, it is WORTH IT.

Start today, and make a plan for the whole month of what you can do to move forward. and then do it next month and the next.

Make this your best year yet!

Come see us at Essential Fitness for your health and nutritional needs! Here are a couple of our upcoming events!

Our next workshop is Saturday, Jan. 12th– from 9:00-10:30 at Essential Fitness. We will do a group workout, then discuss goal setting, building resolve, commitment, and distribute new BINDER material, followed by a member coffee social hour from 10-10:30 am. Free to members, non-members $35.00. Please call the front desk to register- 949.264.6767

“Wellness Weekend” Friday, February 22-24, 2019 in Palm Desert. Join us for an amazing transformation weekend designed to challenge and inspire you to reach new heights in 2019! This will be a weekend of signature E.F. Personal Training workouts, workshops on mindset, goal setting, and nutrition, plus the building of lifelong friendships and community that will support you all year long!

TRY A FREE WORKOUT
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Essential Fitness is Hosting a Wellness Weekend in Palm Springs

You are personally invited to spend a weekend with the women of Essential Fitness at our inaugural *Essential Wellness Weekend* in Palm Desert!

This amazing weekend is designed to inspire, educate, and motivate you to be your absolute best!

Do you need to:

Disconnect from your hectic life and RECONNECT with what you truly want?

Master your workouts with next level training utilizing all new equipment, methods, and advanced training techniques?

Be Inspired by amazing women and their stories that will humble and challenge you?

Change your mindset, change your results! Learn multiple techniques to help you TRANSFORM your life forever and finally feel in control?

Then this weekend is for YOU!

Where:
Our hotel is the amazing 4 Star Renaissance Indian Wells Resort and Spa, Palm Springs, CA.

When:
The program begins at 12:00 pm Friday, February 22nd, and ends at 12:00 pm Sunday, February 24th.

What’s included:
The entire wellness experience– including all meals, Personal Training, Your Room (based on double occupancy), workshops, lectures, and entertainment is provided! Travel is on your own.

How much:
Early bird pricing and Essential Fitness ”Family and Friends” discounted price is $1200. Act today and secure your spot by placing your $500 deposit before 12/25/18. Deposit is fully refundable if you must cancel before 1/25/2019. Prices will increase 10% on Dec.25th, so act today!

Reserve Your Spot Today!

SIGN ME UP!

Don’t miss this fantastic weekend with Essential Fitness!

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Workout at Essential Fitness

You actually do have time to work out!

“I don’t have time to workout!” is another excuse we hear all the time. Let’s face it, we are all over-scheduled and feel we need more hours in the day to get everything done. But the truth oF the matter is YOU HAVE TO MAKE THE TIME TO TAKE CARE OF YOU. No one is magically going to wave a wand and grant you an extra hour in a day– it is solely up to you how you prioritize your schedule.

Women will literally lose years and decades of health and fitness hiding behind this excuse of not having time. But we each get the same amount of hours every day, and how you use your time reflects your priorities. So, it actually becomes a priority issue, not a time issue.

When you wake up in the morning (or before you go to bed at night) if you chose 3 priorities that absolutely needed to be completed that day, what would they be?
Your workout needs to be one of those priorities.

YOU.

A PRIORITY.

Your health, wellness, fitness, strength, flexibility, endurance, stress relief, weight loss, and everything else that comes with it. This needs to be in your top three every day or it simply won’t get done. Plus, as you know, the priorities need to be completed at the beginning of the day, not at the end of the day.

For instance, if you had a special project due at work, would you wait until 4:30 pm to start working on it? No, of course not. The same goes for fitness. Your energy wanes during the day, so why would you put off something that requires energy until 6:00 or 7:00 at night?

Is your health and fitness a priority? You know it should be, but if it’s not, let me leave you with another thought. If you look ahead ten years, will it really matter if you worked at your job yet another hour every day or cleaned your house more??? No, of course not.

On the other hand, ten years from now, how would you look and how would you feel if you devoted that one hour a day to sweating, stretching, running, lifting and developing you and your body? Your health is not an infinite thing. If you don’t take care of it, it will not always be there for you, and I guarantee that it will decline.

So, do your current and future self a favor today and start making YOU a top 3 priority.
Write it down, every day, in your “Top 3 things”, and stop using time as an excuse.

TRY A FREE WORKOUT
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Essential Fitness End of Workout

Stop The Hesitation!

Hesitation is one of our greatest obstacles. Many people who have health and fitness goals let hesitation get the better of them for years before doing anything about it. I find that this is one of the greatest roadblocks we face when trying to help a potential client change her life.

The fact is, many potential clients have often been putting off making a change for a very long time, and as Mel Robbins (author of “The 5 Second Rule”) is so adept at explaining, any hesitation is long enough for our brains to kick in and actually MAGNIFY the potential risks of making a change.

This is because our brains are wired to prevent us from doing uncomfortable and challenging things. And when you hesitate, your brain will actually start working against you – helping you to imagine greater potential loss, magnifying the difficulty of changing your life, and remembering the fear of failing again. Very often, in the end, these habits of hesitation essentially kill the excitement to change, to grow, and to reach your goals.

Just think about it, your day is made up of thousands of decisions, and so often, you make those decisions based on how you feel at that moment. You might have had big plans to work out at lunch and then eat a salad, but the morning was tough, so instead, you skipped the workout and went out for a burger with friends. It’s true that if you delay long enough, you can always put off doing difficult things. Difficult things like working out and sweating, running 3 miles, and saying no to dessert…. these can feel like hard things, but it seems like the longer you think about it, the harder they seem to become. You rationalize to yourself saying… I’ll do it later, I’ll start tomorrow, it doesn’t matter.

But we are here to remind you that it does matter! If you do truly want to change your life, lose weight, and take control of your health, STOP HESITATING. Stop overthinking the potential difficulty and start moving!

I highly recommend Mel’s book if you are struggling with this, and as a result, you are watching the months and years go by without taking charge of your fitness. If you want something more for yourself, find a place to help you reach your goals and jump in! Fully commit to yourself and your health and don’t hesitate – you will never regret starting TODAY.

TRY A FREE WORKOUT
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Stretch at Essential Fitness

Stretch at Essential Fitness

Brushing your teeth or having them professionally cleaned. Washing your face or getting a facial. Stretching or being stretched. The difference between doing these things yourself and having a trained professional do them for you is night and day. To be clear, we all should stretch every day. But that can’t replace the benefits of being stretched on a regular basis.

When you think of stretching, you think of loosening up for a few minutes after a workout, making sure your muscles don’t stay tight. It’s the forgotten segment of your workout and easily skipped if time is short. We’re going to change your mind about the importance of a good, long stretch.

Our 25-minute session will concentrate on major muscle groups of the core, back, shoulders and hips. This is a great option if you are looking to improve your range of motion and freedom of movement. This stretch can help alleviate muscle tightness from daily office work, that last 5K or intense workout.

Our 50-minute session is our deeper and more extensive stretch that focuses on all major muscle groups in the 25-minute stretch, plus extremities like the lower leg, foot, and ankle, neck, arms wrists and hands. An ideal option for anyone struggling with tight muscles, aching or stiff joints. This head to toe stretch will leave you relaxed and amazing!
The next time you want to reward yourself, consider booking a stretch session as a new and fresh reward for your body and mind- you will feel amazing!
Book a private stretch session at Essential Fitness- 25-minute sessions for $40; 50-minute session for $80. Monthly packages are also available and make a great gift!

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Weight Training

Weight Training: Why it’s important + Why we do it

If you have 1 day a week to workout, what should you do? Weight training.

What if you have 2 days a week? Weight training.

3 days a week? Weight training.

Do you notice a trend? Resistance training is the #1 way accomplish so many of your goals such as:

  • Feel less tired, less fatigued and more energetic
  • Look better, stand taller, and slouch less
  • Have your clothes fit better- looser in the waist and tighter in the butt
  • Have more confidence and self respect

  • Did you know that after the age of 35 we lose 1/2# of muscle mass every year? That means that by the age of 45, women could lose 5 or more pounds of muscle mass! Trust me, if you haven’t been lifting regularly your whole life, then you don’t have that much muscle to spare.

    As women age, they start to notice their lack of strength more, and they often start to feel weaker and more vulnerable to injury. That is why it is so important to get proper coaching in weight training, and devote a couple hours a week to building strength back up in their upper body, low back, core, and legs.

    When you start mastering the foundational moves such as squats (no, when done properly, they don’t hurt your knees), lunges (same), push ups and crunches- you will acquire a lot of strength, balance and coordination. As a result, your joints will hurt less and your balance will improve.

    After spending some time on these simple, yet compound (many muscle groups per exercise) exercises, you will have a nice baseline of strength in your core and extremities for ongoing training- a great beginning towards your goals!

    TRY A FREE WORKOUT
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    Essential Fitness Workouts

    5:00 A.M., 6:00 A.M, 7:00 A.M.

    If you are a busy mom, a busy professional, or both – these early times can be your “best and most productive” hours in the day. If you want to get more fit and lose weight, then you need to workout, and to get your workout in, you need to find some time!

    Trust me, there are many busy women out there that know what they want but don’t think they have the time to do it. That’s where the early morning hours come in…

    5 great reasons to set your alarm at 5 or 6 am to get a workout in:

    1. There are no meetings at 5 or 6 am. Generally most jobs don’t start until 8 or 9 am…
    2. Almost all of the stores are closed. No need to grocery shop or anything, therefore no guilt about not getting 1 more thing done…
    3. An early workout gives you energy ALL DAY. As compared to the later workout that hangs over your head all day.
    4. You will burn more calories all day, which leads to better results!
    5. The kids and the rest of the family are (usually) sleeping! They won’t even miss you, we promise! No soccer practice, no volleyball matches, nothing!… unless of course your kid is a swimmer, and they may practice at 5:00 am, but then you can drop them off and workout while they are at practice, you’re up anyway!

    If you think you need help making this change to early mornings, hire a trainer and make an appointment. Knowing that someone is waiting on you will get you out of bed until your body adjusts and it becomes easier. As a bonus result, your evenings become more relaxed, and you will be happier and healthier.

    TRY A FREE WORKOUT
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    Your Rights as a Personal Training Client

    What You Can Expect From Your Essential Fitness Trainer (or anywhere!):

    You should be the sole focus of your trainer during your session.

    Your trainer should not discuss their personal lives with you during your session.Your time is precious, and your workout should be focused.You cannot learn form and focus when your trainer is prattling on about their latest date night.

    You should expect your session to begin and end on time. As a professional, your trainer should be a master at managing the time before, during, and after your session.

    You should expect to learn proper form on every exercise, and to be appropriately challenged. You should be positioned to be successful in completing most moves correctly. You can expect to only lift heavier weights when your technique improves.

    It is not your job to fetch your weights. As a top service professional, your trainer will generally choose and give your weights to you.

    Your trainer is the person to bring energy, motivation, and passion for fitness EVERY DAY. They must spend their time and energy moving you further along towards your goals- every time they see you!

    Your trainer shall not do the following during your session: Be on their cell phone, Talk to other people, Eat. Refer to rules 1 and 2.

    Your trainer should not lean on a wall, sit, or lounge in anyway while working. If they are passionate about changing lives, they will bring tremendous energy to your session, and work almost as hard as you.

    You are not paying your trainer to be a tour guide, wandering around the gym aimlessly choosing a random machine to try. It is a reasonable to expect a well planned workout with your goals always in mind.

    Your trainer should not accept your excuses and enable you to give up on your goals. Everyone may have a bad week or two, but outside of that, you need someone in your life that holds your feet to the fire. Someone who is invested in your success as much as you are, and who believes to their very core that you can do it. That trainer should never give up on you or take the easy way out. We know it’s hard to push people out of their comfort zone, but that is what you’re paying us to do – to make you better!

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