WHY ME

I can't sleep. If this goddamn blood pressure cuff squeezes me one more time I'm going to lose it. This is so unnecessary. I shouldn't be here. My picc line stings. My veins are black and blue. Why is that machine beeping? Here comes my nurse. Should I pretend to sleep? Screw it. She's probably here for more blood work, anyway. 

Oh, how easy it is to let negative self-talk dictate your reality.

"Why me?" is easier than "challenge accepted."
Self-pity is easier than self-confidence.
Anger is easier than acceptance.

When your reality becomes interrupted and your sympathetic responses kick in, it's hard to turn off this kind of negative self-talk. But it's so critical.

In times of uncertainty, remind yourself that this is not an obstacle in your path; this obstacle is your path. You are right where you should be. You are being taught a very important lesson. You have graduated and moved on to a higher level of acceptance. Every situation teaches you something, and often these lessons are repeated in different forms until that lesson has been learned.

Take yourself out of the situation and just observe. Think rationally but with compassion and acceptance. Be kind to yourself for experiencing these emotions; be there for you, then help yourself find the silver lining.

"Why me?" I'll tell you why --
because you're ready for this.

4 THINGS YOUR FITNESS INSTRUCTOR WISHES YOU KNEW

I've been in this whole gym-scene for quite some time now. I've taught many classes -- hip hop, sculpt, cardio, spin, hiit, circuit, triple challenge, & muscleworks -- and I've taken even more. There is a clear distinction between a successful class and a class that everyone can't wait to get out of. Although each instructor is different, there are a few things that I know we wish you knew.

1. ENERGY. IS. EVERYTHING

Are you having fun? Do you want to be here with me? Am I doing a good job at keeping this class positive? These are questions that we all think, and when we can't read your facial expressions, we don't know what (if anything) to do differently. Don't just stare blankly ahead! Smile at me. Flail your arms. Woo for me. Count with me.  Energy is contagious, and showing me that getting out of bed at 7 a.m. was worth it makes me work even harder. 

2. I'M YOUR FRIEND

A lot of people tip-toe into class and stand in the back of the room, scared to approach me as if I'm some kind of alien. I'm not. I'm just the instructor. I'm here to lead you through an effective workout and make you laugh by muttering some fitness puns into my mic. I want to learn your name. I want you to stand up front. I want you to sing along to the music with me. Group fitness classes flourish when everyone in the room is united and working together. Let's all be friends.

3. THE COOL DOWN IS THE MOST IMPORTANT PART OF THE WORKOUT

I can't stress this enough. The majority of classes that I teach are high intensity and require the body to work extra hard. After pushing your muscles to their limits, you need to cool down properly. This helps your body recover and reduces DOMS (delayed onset muscle soreness) that we all love to hate. I understand that some people have obligations that may make them cut out of class early, and I get that, but I also know that some people think that as soon as we put the weights down, class is over. Give your body that extra 5 minutes to decompress. Focus on your breathing and feel your muscles stretch. You deserve it. 

4. GIVE ME FEEDBACK

Did you like the music I used? Was the workout too easy for you? Do you want to focus on any particular part of your body next week? Tell me. The classes I teach are for you. They are your classes. I love when my clients come up to me after class is over and give me suggestions for next time. Don't be afraid to give criticism (but please do so politely); it only helps me do my job better. 

5. SPREAD THE WORD

Did you like my class? Bring your friend next time! Many gyms offer free guest passes so your friends and family can try out the various classes. The more people working out together, the merrier. A full room of sweaty people is one of the most satisfying things to be a part of. 

Don't be afraid to get loud in class. Smile. Say hi. Make friends. Bring friends. Give feedback. Stretch. You are doing so much good to your body by attending a group fitness class, why not make the most out of it?

Interested in taking one of my classes? Shoot me an email for my schedule! 

CharlotteSMuller@gmail.com

YOU'RE STILL LEARNING

What defines you? What makes you you? What inspires you to be exactly as you are?

Here I am, almost 22 years old, figuring out who I really am. I have discovered what I am passionate about in life -- health, fitness, and loving and helping others. This revelation did not happen overnight, no. It did not happen entirely internally, either. I found out who I am, who I will be, and why I'm here with the help of every little person and experience that has been placed in my path thus far.

I've been studying psychology for four years now. In my developmental, adolescent and educational psychology classes, we focused on the development of babies, children and teenagers. Never on adults.

We never stop developing. We never stop learning. We are products of everyone and everything we encounter, and that is just amazing. I've learned, and continue to learn, such useful and interesting things from those around me. Some are intentional lessons, some go unsaid. I am so grateful for every interaction I have and every lesson I learn from all of you. Here are some that come to mind.

I've learned from my Mom that happiness is a choice. That saving your money is extremely important. That a smile can solve all problems. That it's not the amount of time you have here in the physical world, but how you spend that time.
I've learned from my Dad the importance of living in the present, and keeping the good times as memories to think back to when necessary.
I've learned from my sister, Gretchen, that nourishing your body with the right foods will enhance and prolong your life.
I've learned from my sister, Brigette, that if you're not completely satisfied with something, you change it.
From my cats, the feeling of over-protectiveness.
From my boyfriend, Russ, everything about the human body and working out. And love.
From my two best friends, Shannon & Taylor, that it doesn't matter how long you go without seeing each other, your bond will never be broken.
From my future mother-in-law, that a mother can never be replaced, but opening up to unconditional love can heal all heartache.
From my Dad's fiance, Patty, that the mood of any room can be changed with a little paint.
From my friend, Susanne, that lavender essential oil is just that -- essential. Especially in the shower right before bed time.
From my clients, that with dedication and positivity, you can change lives.
From my yoga teacher, that if something doesn't feel right for you at that very moment, you return to child's pose.
From three of my bosses, that if you are not completely appreciated, respected, and your potential goes unnoticed, it's time to move on.
And from myself, that you have a purpose in life. You are here for a reason. You must figure out your reason, and soar. You must enjoy every step of the way, too. Life is a journey.

So, put down your iPhone. Observe those around you. Learn something new, something that you can teach to your friends and family, and keep this cycle alive.

RESOLUTIONS

Here we are. 2015. A clean slate for the eager mind.

All over social media lately I've seen posts belittling New Years resolutions. It seems as if many are against the idea of others hoping to better themselves. Why people would choose to voice these opinions is beyond my understanding. Resolutions are opportunities to grow. To decide what may be hindering you from living the way you wish to live. To act. To change.  

I encourage you to make at least one resolution. It doesn't have to be massive or even noticeable to others. Maybe you want to take more time for yourself, or start living in the present rather than worrying about the future. Maybe you want to eat more vegetables, or do your laundry every Tuesday. Maybe you want to exercise more, or tell those special people that you love them every day. Whether your resolutions are big or small, I hope you accomplish them. I hope you actively think about how you wish to better yourself, and you do it.

Me? My resolutions are to drink more water and to practice more yoga. I want to be hydrated all the time. I want to further connect my mind and body. I want to work on my flexibility and my breathing. Sticking to these goals will be easy with my new, colossal water bottle from my sister, Gretchen, and two gorgeous new yoga mats from my Russ, and my dad & his fiance, Patty. It's as if they knew what my resolutions were before I even made them. ;) 

I'd love for you to share your resolutions for 2015! 

BUTT

The gluteus maximus is the largest muscle in the human body. Let's work it.

Ready to feel the burn? Put on Trey Songs' "Oh Nana" and do these moves to the beat. Complete sixteen repetitions of each exercise. Start with the right leg, and complete three rounds of this circuit before switching to the left leg:

Fire hydrants:

On your hands and knees, abduct your bent leg. Pause for a moment, and return it back to the starting position. Keep your back straight and core tight. Kind of like a dog marking his territory!

Kick up pulses:

On your hands and knees, raise your bent leg as high as you can while maintaining proper alignment. Flex your foot, and pulse it up and down. This is a very little movement. Challenge yourself to keep your leg as high as you can.

Kick ins:

On your hands and knees, point your right toes and bring your foot to the bottom right corner. Keep your leg straight as you bring your right leg up towards the top left corner. Return the leg and tap your pointed toes where you began.

Kick outs:

On your hands and knees, point your right toes and bring your foot to the bottom left corner, crossing your stationary left leg. Keep your leg straight as you bring your right leg up towards the top right corner. Return the leg and tap your pointed toes where you began.

If this circuit is too difficult, complete eight repetitions of each exercise. If it's too easy, add some ankle weights, baby!

POWER

Russ got me a pull-up bar in February 2013. I couldn't do a single pull-up.

I'd hang on the bar and try to pull myself up. I'd fail. 

I'd jump up and slowly lower myself down. 

I'd repeat. 

I'd statically hold myself up for 5 seconds. 

I'd repeat. 

I'd do this every single time I entered and exited my room. 

Two weeks later I was doing a complete pull-up. 

Two months later I was doing six in a row.

For those of you who've never attempted pull-ups, they're hard. 

The average amount that a woman can do is zero.
I never expected that in such a short amount of time, my body could develop the muscular strength and endurance to pull myself completely up from a hanging position. Multiple times.
I experimented this with my a few of my clients, using the assisted pull-up machine. Before I knew it, they were doing unassisted pull-ups as well.

Our bodies are amazing. Truly amazing. We have the power to become so strong and fit, and all it takes is a little determination, repetition, and hard work.
Let this be your Sunday motivation.
Don't give up on your body; it is capable of amazing things.

SUNDAY WORKOUT

It's Sunday. It's a beautiful day. Start it off right.

For me, working out in the morning makes my whole day better. I feel so strong, energized and happy, and it sets the tone for a positive, eventful day. The endorphins that are released as you exercise instantly change your mood, taking your mind off stress and worries. You feel on top of the world after pushing yourself to your limits and challenging your body. Let's start this Sunday off right.

Whatever you do, get moving. Put on your sneakers and go.
Walk.
Jog.
Run.
Sprint.
Hop, skip, lunge around your yard.
Go to the gym.
Take a spin class.

Or, you can do my workout. Challenge yourself. Try this.

40 high knees
10 burpees
10 push ups
50 bicycle crunches
repeat.

20 squat jacks
10 squat jumps
20 curtsy lunges
40 kick backs
repeat.

20 plank jacks
20 mountain climbers
20 double crunches
20 reverse crunches
repeat.

Happy Sunday!

HAPPINESS

This summer is magical. I dedicate a lot of time to me. I surround myself with positive, happy people. I spend time in nature, exploring, relaxing, and working out. I nourish my body with healthy food, and still allow myself to indulge in my favorites. I don't dread working, because I love my jobs.

It's all about happiness.

As I'm getting older, I'm learning a lot about myself. I watch people stress over issues that they create, and I naturally want to help them. I want to explain to them that life doesn't have to be hard. I see life differently than most. This quality is hereditary, but can be passed on to all.

My mom used to say, "You're as happy as you want to be." I understand it now.

You decide how to handle each situation.
You create the life you want to live.
You choose who you associate with.
If something doesn't feel right, you have the power to change it.

Because the future is unpredictable, it is important to live the life you deserve. Nobody deserves to be unhappy, unhealthy, or unsuccessful. Make time for yourself. Discover your aspiration. Chase it. Work towards your goals, and enjoy every step it takes to get there. There will be setbacks, but you must overcome them with a smile. If you do not invest in yourself, in your happiness, nobody will.

My aspiration? I plan to own my own gym.
But that's a while from now. I am working towards it, taking baby steps and enjoying every second of it. I have gotten myself into the fitness industry, and will use this coming year to achieve more certifications. I plan to expand my services to a few more gyms, teaching an array of classes and meeting individuals who will help me grow in many ways. I plan to continue my beach boot camp into the fall. I plan to smile the entire time.

Whatever dream you have, you will get there. All it takes is a good attitude, a great support system, positivity, and perseverance. You will get there.

BEACH BOOT CAMP

Last summer, I started my own business.

Beach Boot Camp is an exercise class designed to instantly melt fat off of your body. I combine tabata, or high intensity interval training (hiit), with circuit training to result in the ultimate full-body work out. You are guaranteed to walk out of my class dripping with sweat and confidence. The best part of all? We have fun doing it. We incorporate water balloons, partner workouts, burpee-penalties, medicine ball crunch tosses, and many more activities to bring each client together to form a sense of unity.

My class has come a long way since last summer. Boot Camp is taught in my personal workout studio, on my lawn, and some classes take place on the beach in my backyard. I now have durable floor mats to decrease shock when doing jumping exercises and two walls with mirrors to make sure everyone's form is on point. I have a mini fridge stocked with water and gatorade and I often offer a "juice of the day," where we all take shots of green juice after our workout.

All ages and fitness levels are welcome to take my class; the style allows each individual to work out to the best of their individual ability. This is because my workouts are not counted, they're timed. Each person is working to beat their personal best. I take note of any injuries or limitations and offer modifications to each exercise, so everyone can do it!

Beach Boot Camp Schedule: 5/27-7/31
Tuesdays 10-11a (abs)
Tuesdays 7-8p (abs & arms)
Wednesdays 10-11a (legs & butt)
Thursdays 7-8p (legs & butt)

Prices:
$15/class
$50/5 classes
$100/unlimited classes
*if you bring a friend you get $5 off whichever payment plan you choose.

I encourage everyone to try my class. Even if it's just once.
I want to show you what a real workout feels like.
Bring you friends, bring your mom!
You won't be able to walk for a few days, but hey.
It's worth it.

If you're interested in trying out my class or personal training with me, email charlottesmuller@gmail.com.  

MORE IS LESS

My clients: "Charlotte, I'm not losing weight!"

Me: "Well, what are you eating?"

My clients: "I'm eating under 1200 calories a day!"

Me: "No. What are you eating?"

It's a common misconception that less is more. Don't get me wrong, weight loss is a science, but eating under 1200 calories of saturated fat and sugar ain't gonna get you anywhere. As we age, our metabolisms are slowing down and it becomes more difficult to lose weight. Especially for women. 

You're not losing weight? Here's why.

Mistake #1: Skipping Breakfast

Why do you think it's known as the most important meal of the day?! 

Eating in the morning wakes up your metabolism, which converts the nutrients that you put into your body into energy to use throughout the day. Skipping breakfast slows your metabolism and leaves you energy-deprived.

My advice: Drink a glass of water and then EAT! Even if you're not hungry, have something small. Have an apple, a banana, a piece of toast with a tablespoon of almond butter, half an avocado, make juice, just put nutrients in your body that can be used to energize you!

Mistake #2: Eating Too Much

Three big meals a day, right? Wrong. Eat small meals & healthy snacks when you're hungry. Don't starve yourself in preparation for an anticipated night out. When you eat only three (or less) meals, you're more likely to make unhealthy decisions. 

My advice: Keep a bunch of healthy snacks with you at all times. Put some almonds in your pocket, keep an apple in your purse, and never leave the house if you're hungry!

Mistake #3: Counting Calories

I don't believe in counting calories. When I first switched to a healthy lifestyle, I loved watching the excess fat on my body fall off. I used apps to scan the labels of my food and keep track of how many calories I was taking in. That only made me want to fill my daily threshold, and if I had calories left over at the end of the day, I would eat candy bars to fill it! Gross! 

My advice: Just eat healthy. If you're eating an unlimited amount of vegetables, lean protein, fruit, and whole grains, you're good. Don't go overboard with looking at food labels, just make healthy decisions. Stress takes a toll on the body, and if you're stressing out about how many calories are in something, you're doing more harm than good. 

Mistake #4: Not Drinking Enough Water

Your body needs needs neeeeeeds water. A lot of it. Keeping yourself properly hydrated will keep headaches away, keep your immune system sharp and healthy, moisturize your skin, flush out toxins, and help you lose weight. When you think you're hungry, try drinking a big glass of water before eating. A lot of the times you're just thirsty (or bored)!

My advice: Carry around a water bottle all the time. Constantly keep hydrating yourself, especially if you're working out or it's a hot day!

Mistake #5: Not Sleeping Enough

Your body needs time to recharge. Sleep deprivation leaves you tired and can make you feel depressed, which makes you crave unhealthy snacks (emotional eating is too common. I do it, too). 

My advice: Make sleep a priority. Go to bed early and wake up feeling refreshed. Don't watch tv, text, or play on your iPad right before sleeping. Make your bed a wonderland with soft sheets, comfortable pillows, and blankets to throw on if you get cold throughout the night. A comfortable bed makes it easier to sleep straight through the night!

If you slip up once, so be it. You're only human. 

You're entitled to a cookie, just don't have the whole box. 

You can have a cup of ice cream, just don't get seconds.

You can eat an unhealthy meal, just do better next time.

It's important to realize that weight loss is a process. Quick fixes, like counting calories and complete restriction, will get the weight off, but you'll gain it right back. Changing your daily habits will make life much easier. Remember to love yourself throughout the journey. Invest in your body.

MORNING

Ever since I lightened my workload for the summer, I've had a lot of time to dedicate to myself. 

It's important to have time to yourself, especially mornings. This morning, I woke up (after Russ snoozed his 7:30am alarm five times) and craved the outdoors. My bed is across from two windows, so it's calming to wake up and hear the sounds of nature so early. 

I put on my robe, drank a big glass of water, and made myself my favorite green juice: apple, spinach, cucumber, and mint leaves. The combination of each makes a sweet, healthy taste that wakes you up better than a grande iced caramel macchiato. After my juice, I walked barefoot to the beach, which is conveniently right in my backyard. I let the sand exfoliate my feet and concentrated on my breathing, in through my nose and out through my mouth. After the beach, I traveled to the other side of my property where my workout studio is, put on Pandora (Ciara radio), and did a twenty-minute upper body circuit:

12 shoulder front & side raises on the bosu

12 shoulder presses

12 bicep curls

repeat 2x

12 each single arm overhead tricep extension

12 double arm overhead tricep extension

15 each arm tricep kickbacks

repeat 2x

15 chest flys on yoga ball

12 each single arm chest press

12 each arm rows

repeat 2x

Whatever the rest of this gorgeous Friday brings, I'm ready. 

Have a beautiful, healthy day!

ATTIRE

I used to work out in an old t-shirt and guys basketball shorts.

Then, I switched to TJMaxx's exercise clothing.

THEN, I discovered Lululemon Athletica.

When I'm working out, I find that I go so much harder when I feel good about myself. I don't feel pretty in old t-shirts. I need workout attire that flatters me, makes me feel fit and motivates me to keep going. I like looking polished and girly as I sweat my butt off. That's why I wear lululemon.

The quality of their products is amazing. It's stretchy, yet bodycon. It's not too tight to the point where you're uncomfortable. The material allows you to breathe. They hem your pants for you before you purchase them so they fit custom to your body. Their shorts, yoga crops and full length pants have this elasticity about them that allow you to jump higher, sprint faster, and work harder. They have sports bras for all types of exercise; from yoga to high intensity interval training, and they all flatter your body to make you feel sexy and confident. 

I was ecstatic when I found out about the r and d program- trainers and group fitness instructors get a discount! Best of all, they offer complimentary yoga in the store on Sundays!

It's worth it to feel good about yourself when working out. Put on a little mascara, put your hair in a cute top knot, throw on a lululemon outfit and go hard! 

Do you have a favorite workout clothing brand? I'd love to hear!