I talk to many clients who are embarrassed about going to the gym because they’re overweight. It takes guts to walk through the doors at a gym and feel like everyone is judging you. Unless you’re someone who can get past occasional staring and some judgmental eyes, then chances are, you’d feel a lot more comfortable starting your first or a new personal training program at home.

In-home personal training has many benefits, especially if you’re self-conscious or have never considered yourself to be fit. In-home personal training is a very attractive option for those working on getting fit for the first time.

The Benefits of Training with an In-home Personal Trainer

Home Court Advantage

Instead of venturing out to that mysterious place called the gym, you’ll have an at-home personal trainer meet you at your home or an outdoor location. You’ll save a commute to the gym, won’t need to drive anywhere, and your personal trainer will arrive with all the equipment that is necessary for a great workout. You can set aside an area in your home for working out.

Note: It’s important to set aside a consistent dedicated space for your workouts that’s always going to be ready when your personal trainer arrives for your training session. That way you can jump right in and get going.

More Focused Workouts At Home

You might find that working out in your home one-on-one with an in-home personal trainer, you’re a lot more focused and ready to tackle your work out. I’ve found that most first-time gym-goers are so worried about what others around them are thinking about them. This self-conscious feeling allows for an unfocused session and an environment where it’s hard to stay motivated. At your home, you’re more comfortable and can avoid the external pressure. Your trainer will help you stay on task, and you’ll have more peace of mind to stay in the zone. It’s your personal trainer’s job to be 100% focused on you, and your workout too.

And hey, now you may find reasons to really create a bonafide small gym at your home and never worry about gym memberships.

In-home Personal Trainers Bring the Gym to You…

Your in-home personal trainer will help you set up your space to workout. Your trainer will bring all the equipment you need for a great workout.

Depending on your current fitness level, your workouts and training may include body weight training, Kettlebell training, High Intensity Interval Training (HIIT), or strength training. The trainer might incorporate dumbbells, medicine balls, or fitness balls. Cardio training may be possible indoors if you own a treadmill or have access to walking trails. You both will have more room and comfort to try new things you wouldn’t have tried at the gym. Ultimately, your program will be based on your present fitness level and any other conditions that may warrant specific modifications.

As you would guess, an in-home trainer may be a bigger financial investment than hiring someone who works at a gym, but this option may outweigh the cons. Your trainer is taking the time to come to you, bring equipment, and do everything he or should would normally do at the gym (create your program, motivate you, track your progress, and more).

Note: See the importance of your initial assessment below.

In-Home Personal Training 101: The Importance of Your Fitness Assessment

The initial house call should always consist of a fitness assessment. Make sure that your trainer plans that first session to be an introductory and comprehensive fitness assessment (in some cases these are a free service). It’s during this session that your trainer will get to know you better. He or she will ask you many questions about your health, including questions about previous injuries or surgeries, any current medications, food allergies (if you’re also getting nutrition services), and your previous and current fitness experience.

This initial assessment could be at your home or at a gym at a time where there is no one or few people at the gym. It’s during this first session that your trainer will determine your strength, flexibility, and cardiovascular levels. Your trainer should also take your starting measurements, weight, and other relevant stats as well as your “before pictures” to chronicle your progress in your fitness journey. Once your trainer knows what you can or cannot do, and what your experience is, he or she will devise a specific custom workout program for you.

Planning for Fitness Results After the First Personal Training Session

Once you’ve had your first session, you and your at-home personal trainer will schedule recurring meeting times. And he/she will meet you at your home or outside, three times a week or whatever you both decide. Most good programs last anywhere from 6-12 weeks, but if you’re just starting 12 weeks is the best time-frame to build those habits and make your first fitness goal.

Also, take note of what you should be doing when your new personal trainer is not around training you. Sleep, meal preparation, grocery shopping lists, stretching, motivation and accountability should all be part of your new fitness routine. Always ensure your primary care physician has cleared you or you sign a waiver of liability stating you’re in good health to being a fitness program.

Always ask your in-home personal trainer whenever you have questions. You may find this route of in-homer personal training a lot more beneficial than getting a gym membership. And you may also find that your personal trainer will hold you 100% accountable.

Getting Started or Get More Information:

To get started or get more information on in-home personal training schedule a free 10-minute clarity call with me by clicking on the calendar icon on desktop (top far right) or clicking the blue contact button below on desktop or mobile and clicking “schedule”).

The post In-home Personal Training Benefits and What To Expect appeared first on Dali Burgado Fitness.

We Made #1 Bestseller on Amazon Kindle Today

Thanks to all who supported my new book, Defeat It! A Woman’s Guide To Crushing Life’s Challenges And Finally Living The Fit Life. We made #1 Bestseller on Amazon.com just 5 days post launch!

I’m going to admit it’s one of the most taxing three weeks leading up until launch and this launch week, but it was well worth the hard work! I gave my best at both authoring this book and promoting it all with a house full of 4 kids (one of them being a breastfed 11-month old). If I can defeat this goal of mine while managing a zoo (kids), cooking, training, and building a business… imagine what YOU will defeat after reading my book.

I’m so excited to share this milestone in my journey as an author!

What is Defeat It! About?

Defeat It! shares my epiphany of going from a depressed emotional eater to living living my fittest. The book allows you to deeply reflect on your current obstacles, predict upcoming obstacles, and helps you actively arrive at solutions to some of your most common challenges. This book is applicable to your fitness, career, or personal life. Defeat It! also features a free workbook and 4 interviews of other women who’ve defeated fear, self-doubt, past trauma, and lack of motivation to live their fittest.

Grab Your Copy of Defeat It! At the Launch Week Price

In honor of launch week, the book will be available for 0.99 the rest of this week, so if you don’t yet have your Kindle Edition, you can get Defeat It! at the launch price of 0.99! And what’s better is I’m giving away limited copies of my paperback here! Go grab yours.

I’m excited for all the great testimonies on Defeat It! coming in too!

Here are some of the great Defeat It! testimonies I’ve received so far!

Barbara Glover Reviews Defeat It!

Before reading Defeat It!, I was stuck with two areas in my fitness, 1 being my new job. I now work out of my car for about 8 hours a day, my nutrition was hurting badly. I found myself through fast-food drives constantly trying to find quick bites, but that wasn’t fueling me effectively. The second challenge is I just joined a Cross Fit gym and now I had to attend class at specific time whereas before I had home videos I could play anytime I wanted. So, my struggles were working late nights, not getting enough sleep, and not fueling my body properly to be able to effectively exert enough energy for my new classes…so I was struggling and didn’t even have a plan to get past defeating my challenges. The questions Dali asked me throughout the book helped me to break down and prioritize what my obstacles were. I was able to then take little bits and pieces and make smaller goals and smaller plans on how I was to be able to DEFEAT each one. And it ended up taking a turn for me because no longer did I view EVERYTHING all at once that was holding me back. But I was able to break down and focus in on the few things I could change to get myself back into gear and motion. I was able to go to 4/4 of my classes all by reading the first 9 chapters of her book. Dali’s Defeat It book has allowed me to refocus my energy into reaching my goals instead of feeling so overwhelmed by so many obstacles that I couldn’t even make any goals. She is fabulous in being able to structure what we need to do to be able to defeat what we’re going through. And this doesn’t even have to be about fitness. It could be things that you’re struggling with in everyday life. I highly recommend this book. It’s a very quick read. I was done in two days, and I’m confident that you will find your reason and your WHYs and be able to prioritize new goals to be able to get past what’s stopping you and Defeat It! with the help of Dali Burgado.
– Barbara Glover

Dianne Devito Reviews Defeat It!

I give this book two thumbs up. I suggest you order it now so you can Defeat It! and become the best you, you can be. I have struggled the past few years to defeat what was holding me back from the exercise I used to do. I used to be a regular runner and trained for races, and that helped me stay in shape and manage some chronic issues like migraines and arthritis. And with working full-time, I lost my motivation because it’s very hard to find that balance. And Dali talks about that. She interviewed four other women on how they found balance. The book has some great tools and tips to help. She walks you through finding your motivation and finding ways to focus on your physical and mental health. Because when you Defeat It! you have to defeat the mental challenges as well.
She has you going through different reflections to think about how you too can Defeat It! with not only your nutrition and physical health but also strengthen your mental health as well. The best thing at the end of the book is the testimonials from 4 women who have defeated it, and they give you some great suggestions as well. As I was reading Defeat It! I was reflecting upon the true motivation for me beyond my family, my daughter, and beyond my health. I was looking at what my future could be and realizing that when I visited my mother in law in FL she was battling crippling arthritis and that could be me if I don’t Defeat It!. And as a mom of a child with special needs, I can’t let that happen. So, I had a really good visual, which is something she talks about is making sure you can visualize where you want to be and don’t want to be. I had that visual in front of me as I was reading the book to remind me that I will Defeat this and I can Defeat It! The women talk about how empowered they feel and how strong they feel because they’ve overcome such great obstacles, and you too can feel that strength and empowerment in defeating it, and it will allow you to find all sorts of new strengths and courage within you to move on and overcome other obstacles. So, defeating it will not just make you a healthier person but it’ll make you the best you, you can ever be. So, I encourage you to get Defeat It! and be the best you, you can be. I want to thank Dali. I wouldn’t be where I am today already running again if it weren’t for Dali. So, thank you, Dali, for helping me Defeat It!
– Dianne Devito

The post Defeat It! Hit #1 Bestseller on Amazon Kindle appeared first on Dali Burgado Fitness.

Why I Wrote Defeat It!?

I wrote Defeat It! A Woman’s Guide to Crushing Life’s Challenges And Finally Living the Fit Life to inspire all the women out there who have tried hard to lose weight to no avail. I have had many women DM me over the last year asking how I look so great after giving birth and pushing 40. I hear women saying they are facing Thyroid issues, women who are over worked, run to the ground in their careers and struggling to keep some sanity. Weight loss struggle after struggle. I heard enough. I needed to share light and truth to the science of weight loss and the small steps you can take to defeat whatever is holding you back from experiencing life-changing results.

I wrote Defeat It! for the woman who is always asking,

“What’s wrong with me?”

“Why does my metabolism suck?”

“Why can other ladies lose all this weight, and I’m just stuck?!”

Defeat It! represents my story and the stories of four other women who were able to defeat the things keeping them back from living their fittest life! I share my weight loss secrets as a mother of 4 (3 biological) including a 10 month old now and a Certified Personal Trainer.

But Let Me Get Super Clear on What Defeat It! IS and IS NOT

Defeat It! is NOT just another fitness book.
It is NOT just a mindset book.
It is NOT just a nutrition book.

Defeat It! IS Your Fitness Transformation ROAD MAP!

Defeat It! will help you push beyond your fears and find solutions to living a sustainable, healthy lifestyle. Defeat It! makes you think about who you are, what’s possible, and what needs to change for you to defeat anything holding you back from living your fittest.

Whether you struggle with food, mindset, exercise, or unhealthy habits, Defeat It! will provide different strategies to help you defeat your “it”! Your free Defeat It! transformation workbook is included and available for download! No longer will you feel defeated. From now on you will ask, “What can I defeat today?!”

Some of the Secrets You’ll Learn In Defeat It! Include:

• The ONE Thing you’re completely missing that will speed up your weight loss! (Chapter 6, Page 48)
• Why you SHOULDN’T Go on Diet if you really want to lose weight! (Chapter 5, Pages 43-44)
• How to find out what’s REALLY going to keep you motivated! (Chapter 8, Pages 62-65)
• The two simple tweaks to your diet that will help you shed weight! (Page 43).
• At least 3 strategies to overcome your emotions and depression (Chapter 9, Pages 73-74)

Be on the look out for launch in the next two weeks! Here’s to Defeating YOUR it!!!

Dali Burgado

The post Defeat It: The Book Is Finally Here! appeared first on Dali Burgado Fitness.

Whether you fall more into one of the above camps or the other, you will from time to time, need a little push to get motivated, and you need to get that external motivation from role models or from a coach. So, here’s what I have for you today. Read on for 10 ways to help motivate you to build your best body.

How Do I Motivate Myself to Workout?

1. Motivation Through Incantations

Incantations are quick repeated cheers to help get you moving and motivated.  It may sound a bit weird at first, but these will snap you out of a funk quickly if done with some real energy behind it. Create a motto or borrow this one from Tony Robbins.  “Every day and every way I’m getting stronger, and stronger.”  Repeat that with more feeling and emphasis for say maybe three minutes so you can psych yourself up to get to working out. You can also do incantations while working out. “Each repetition is getting me closer and closer to my ideal body.” Or “Each set of these are making me more fit and toned.” Keep repeating until you believe it.

2. Motivate Yourself Through Others

Think about your children and how you’re setting a good example for them. I created a video to help you Motivate yourself through the eyes of your kids. You’re your child’s role model, so the more your child or children see you getting into fitness, the better role model you are for your children. You’ll be passing along great traits and help them form future habits to keep them healthy in the process.

3. Visualize What You Want to Look Like Three Months from Now

Visualize a smaller waist. Visualize a belt that’s loose, and visualize a little space in the waistband of your favorite pants or your skirt. What would you look like if you were 20 pounds lighter? Do you have a picture of yourself when you were lighter? Look at it every morning. Do you have a role model or a picture of someone else you would like to look like? It’s okay to want to look like someone else, but love yourself now. Picture yourself smaller. Whatever the mind believes it will achieve.

4. Dig Deep. Why do You want to Get Fit? And Finding Your WHY.

Think about your why. Why is it that you want to get more fit? What’s the cost of you not getting fit? Why do you want to lose weight? Why is is so important for you to have a better body?  Why do you REALLY want to lose that weight? List down at least 10-20 reasons why you can stand to lose the weight, but don’t be superficial or think on the surface. Dig Deep.

Think of the long term implications of losing the weight. Do you want to avoid being on High Blood Pressure or Diabetes medications? Do you have chronic pain or do you want to avoid it in the near future. Think of your daily food choices. Over time, will what you’re eating put you at risk for Hypertension, diabetes or other illnesses? Dig deep and find that WHY. If you need more help, try my 7 day goal challenge.

5. Listen to Motivational Content.

Who do you know who’s super motivated? Listen to more motivational content! I go Live every Thursday evening a 8 PM EST with motivational content, so catch me on Facebook Live! Like Dali Burgado Fitness. You can previous videos there or on my personal profile. I give you permission to stalk me! ;-0

6. Music

Get yourself a good music playlist and jam to it before the gym, it will help you get in the right mind frame. Just listening to music that is 120 Beats Per Minute and more will get your heart rate in gear and start racing. You’ll want to start that quick warm-up before you know it! So start putting that playlist together or find some. I use Spotify to find new tunes and get new music to jam and workout to.

7. Motivate to workout by going for a fast walk.

Go for a brisk walk. Walking will help you get moving. Even if you just walk up and down a flight of stairs at home or at work, you’ll get your blood flowing. Hey, you may even want to try cycling or rowing after you are nice and warm. When I’m working out at home, I like marching in place and building up to high knees and some jumping jacks for at least 5 minutes before getting to my workout. But a nice walk is great to get you ready for movement. So go out for more walks.

8. Take a Current Picture of Yourself, and Look at it Every Day.

Sometimes the mirror might lie. But Pictures don’t. You may feel confident in your skin now. I sure was when I was at my heavier days because I’ve been a “curvy type” all my life. I never hated my appearance during my heavier days. For those of you with healthy self-esteems, you may not feel motivated enough because you haven’t hit a place where you really dislike your body, but over time those small food choice and too many skip outs on physical activity will be telling. And they are most telling in pictures!

So take more pictures of yourself. Look at your pictures every day. If you feel like, “oh heck no,” then you know it is time to get back to it! You can also compare and look at a picture from 5 or 10 years ago of when you had it or when you had that teenage body or were your fittest. This will motivate you!

9. Do You Have an Upcoming Even You’re Preparing for? Use that as Motivation.

Think about an event that you have coming up, is it a wedding, is it maybe a reunion.  Have that, “Oh, I’ll show them mentality.” This is a great way to get motivated to getting fit and starting a gym or at home workout routine. You want to look your best for that upcoming vacation or that reunion or wedding! Keep looking towards that event and use that to fuel that motivation you have inside you but you need to light a flame to!

10. Watch workout videos.  Watch workout videos online to help motivate you.

Watch others in the comfort of your home for motivation. You don’t need a gym to really get going. There is so much out there.

I can add others to this list, but these 10 should help you get moving? Have you tried other things to motivate yourself to workout and get in shape? What has worked for you int the past? It may be time to revisit some of those and use any of the above as added fuel?

What have you done before that’s worked for you. Comment below and share this on Facebook or with a friend if it’s inspired and motivated you!

The post How Do I Motivate Myself to Workout? appeared first on Dali Burgado Fitness.

Trust me, I know how it feels.

My baby boy is 5 months right now.  And I’m getting over Mastisis, a bacterial breast infection caused by bacteria entering the breast and or due to clogged milk ducts, for the 2nd time around. I’m just getting over a bout because I was over feeding on once side in the wee hours. I did not realize because at night I nurse half-asleep, or while asleep, trying to catch some zzz… Oh the joys of motherhood!

You can get clogged milk ducts or the infection any number of ways. Tight bras or clothing, over-nursing on one side, skipped feedings without pumping, not enough pumping (especially for working moms). And the list can go on.

The more friends I reach out to about this, the more I realize this is more common than I’d researched online.

And as a mom who works out, I make sure that my workouts don’t interfere with my nursing or developing Mastisis again. So here are some tips if you’re looking to incorporating working out post-baby and avoiding developing this mess.

Preparing for the Gym as a Breastfeeding Mom

Anytime I need to go to the gym, there are a few things I need to do to prepare to make sure that I’m timing it right.  For one, I make sure that I feed the baby before I go. I then recruit my daughter or husband to help watch the baby.  You may have an older son or daughter who can take care of the baby while you’re at the gym. Another option is have a neighbor watch the baby.

It’s easier to workout at night for me. If this is the case for you, time your gym trip when the baby goes down for the first time, maybe like 8:00 PM after you’re done with dinner.

Typically, once I’m done with feeding, I will leave the house no later than 45 minutes after that last feeding, and then I’m at the gym no more than 45 minutes. With travel time, I’m gone about 50 minutes to an hour, so that gives me a little 15 minute buffer to get ready for the next feeding since my son eats every two hours.  Yours may be a little longer.  Yours may be two and a half or three hours. If so, bless you!

But if you are like me, and the baby eats every two hours, you will want to time it as best as possible.  So when you’re at the gym, spend no more than 45 minutes there.

Pumping Milk Before Pumping Iron!

If you’re a mom who solely pumps, then you also want to make sure that you pump well in advance before you plan your trip to the gym. If you’re typically the one who feeds the baby, try and get someone else to. Make sure that when you go the gym, you use your nursing bra. You really can use that as a sports bra. That’s probably the best support you’re going to get.

Your regular sports bra will be too tight on you (unless you’ve purchased bigger ones – and I don’t recommend wasting your money). If you use your old sports bras, you are going to increase the risk of getting Mastisis from that tight bra constricting your milk flow. Use disposable nursing pads to avoid any possible leakage, especially if you’re cutting it close on time. If you’re worried about the bra showing through, wear two t-shirts or a light hoodie over your t-shirt or sports attire.

Have a Workout Plan: What are you going to be working on?

When you get to the gym, know what you’re going to do. Are you going to be working on legs?  Are you going to do a total body circuit work out?  Are you going to do upper body?  Make sure you plan ahead what you’re going to do because if you’re not sure what you’re going to do, then you’re going to burn some time trying to figure out what your workout is going to be.  It’s going to drive you insane.  If you’re just doing cardio, then do cardio.  But have a plan.

Try an at Home Workout

Another thing is if you’re short on time and you know the baby sleeps for about 30 minutes, you don’t even to leave the house to get a good workout in.  You can try a lower body or upper body or a total body body weight circuit.  You don’t even need weights. Try this short circuit.

Supermom body weight workout. Do this 3x:

Do as many of each of these exercises in 30 seconds and then take a 30 second rest (or march it out) in between each one.
Plank up downs
Sumo Squats
Lateral Lunges
Reverse Lunges with Kicks

I hope that helps you with your scheduling. Being a nursing mom is tough, but with a little planning in advance, you can get a good workout in, get your “me time,” and regain your sanity! Win, win, win.

Resources for Nursing Moms:

Mastisis Overview on WebMD

Mastisis Info from Babycenter.com

The post Tips to Avoid Mastisis Especially While Breastfeeding and Working Out appeared first on Dali Burgado Fitness.

Almost 2 weeks into the new year! How has your year been so far? Here’s how my year has gone so far… Watch the quick video and how I choose to focus on what’s good, and what I CAN do to give me momentum.

You’ll also hear about my new client’s recent success and how you can stay motivated with this free 7 day goal challenge course -> https://goo.gl/A7TXtq.

Have you met your resolutions? And do you have goals?

I honestly don’t believe in resolutions.

“Why?” You ask?

Because resolutions are just that. Words without intention, a plan, and in some cases, without action! How can you make something happen without setting a goal, knowing your WHY and what is going to motivate you when the going get’s tough? This is why I created my free 7 day goal setting challenge. It’s a mini-course over 7 days to help you set goals you will achieve.

Here is what Tina had to say about the mini-course!

“Your email series on goals has helped me focus on what is most important in my health and overall self-esteem. I have found that my WHY is two parts. Who & Why!

Who am I hurting in my unhealthy lifestyle? My loved ones and friends along with my self-esteem in how people look at me.

Who has the power to change? “ME”! How could I not have the strength to fight the battle of obesity “Depression” PTSD? What makes excuses instead of suggestions in your well-being? “Laziness.”

So my “WHY” today is to take charge of my life again and begin to be proud of small accomplishments for the larger ones will come.

There is a Bible Verse that I keep in head:
Proverbs 3:8 “This will bring health to your body and nourishment to your bones”.

Also I heard this once said, the children are afraid of the dark, but adults are afraid of the light. In that statement is denial that one has a health issue.

I will be interviewing Tina Live in the next few days. I’ll announce it as soon as I know the date/time. She’s been on fire in her fitness journey for the last 2 weeks. And I’m so excited to share her story soon! Take the course yourself, and let me know what you think?!!

The post Why Set Goals and Not New Years Resolutions appeared first on Dali Burgado Fitness.

I was pretty vulnerable and shared a lot of good information. See the replay below and comment below if you have any specific questions I didn’t address in the video training below. I’ll likely be doing another training shortly because the connection got a bit choppy at the end when I was getting warmed up and giving away really good info! Be on the lookout for more video training on Facebook!

On here, I discussed:

-> The best decision I made this year

->My drama lowest and high points

-> Gaining 13 lbs in a month while pregnant emotional eating

-> Maintaining the weight third trimester at my heaviest

-> How I lost 29 lbs in 10 weeks and got my pre-baby body back

-> Setting and crushing goals

The post My Free Facebook Live Birthday Party Training appeared first on Dali Burgado Fitness.

I had a really bizarre experience the other day as I was looking into my 3 month old’s eyes. It felt like God was telling me a message. I saw into his eyes and saw him 10-12 years from now telling someone (a friend),

“My mom is so awesome. She really worked hard when I was a young. She’s inspired so many people, and is a Rock Star online fitness coach. She inspires me.

I got motivated with that vision. It was such an amazing experience that I did a video and shared it on Facebook and Vimeo. Check out the message and tell me what you think.

Imagine your son or daughter telling someone, “My mom is amazing. A few years ago she lost over 30 pounds walking, lifting weights, and eating right. She got fit so she could care for us. My mom is an inspiration.”

Your little ones think you’re superwoman already, so borrow their confidence in you to get your goals accomplished!

When you’re down and out, picture your child bragging about you a few years later! Let me know if you try this out and how it’s worked. Comment below!

The post Motivate Yourself Through Your Children’s Eyes appeared first on Dali Burgado Fitness.

The challenge will be a total of 21 days. During that time frame, you’ll go through some goal setting, hear some motivational stories, and make connections with other women looking to do the same. I’ll provide grocery shopping list, recipes, and workouts. I talk a little bit about it here. Hop on over to my Facebook Profile and comment. Share with someone who would benefit, and let me know you’re down by posting “I’m in!”

I begin this by elaborating on a recent story I shared on Facebook concerning how hard it is for women to accept a compliment. The original video follows. Check it out.

Apply here.

Women find it so hard to accept compliments…

Apply here.

The post 21 Day Fat Loss Challenge Begins Soon appeared first on Dali Burgado Fitness.

For me, it took a catastrophic event (my car accident) to begin working out. I recently shared that with you here. However, after that it really was weight training that gave me the endorphin rush I was hoping for. Cardio really didn’t get me excited or motivated. For some of my Facebook friends, it’s results or losing weight. What motivates you?

How about you?

I’m curious to know what motivates YOU?

Watch the replay here and comment below!

The post What Motivates You To Exercise? appeared first on Dali Burgado Fitness.