Kourtney Gallivan, MS, ACE is a former University of Florida gymnast and has been a certified personal trainer for 11 years. Oh yeah, and she is also a full-time working mother of two beautiful young twins! So, when Kourtney speaks of making time to eat healthy, train consistently, and set goals – she is a living and walking example of how to do it. Kourtney greets all of her clients with a big smile and a contagious enthusiasm that lets them know that she is dedicated to them and their goals. She educates and inspires them along the way, helping them break through barriers and create lasting physical and mental change in their lives. In our interview, Kourtney shares some of this knowledge and her secrets to success. Enjoy!
Dan: When and why did you decide to become a Personal Trainer?
Kourtney: I became a certified personal trainer in 2000, starting at the local YMCA in upstate NY between undergraduate and graduate school. Fitness has always been a part of my life. I was a competitive gymnast from the age of 5 through college. I had a passion for gymnastics, but as I got older I really enjoyed the strength and conditioning aspect of being an athlete. I am fascinated with getting the body to respond to training to increase fitness and prevent injuries. At the University of Florida, I had excellent strength and conditioning coaches who were a positive influence on me as well. I decided to become a trainer because I have a passion for fitness and wanted to share it by helping others reach their health and fitness goals and feel good about themselves.
Dan: Based on your experience, what are the most common fitness mistakes/myths that you encounter from clients?
Kourtney: There are a lot of myths out there, but these are the ones that I encounter the most:
- “Lifting weights will make you look bulky” – Many women think weight training will bulk you up – it takes the right hormones (testosterone) to bulk up and women’s testosterone levels are much lower than males. Strength training will help you lose weight (fat) faster and keep it off in the long run.
- “Spot training” – the notion that it is possible to train specific areas for body fat loss. When you lose body fat, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen your abdominals but they will not take the fat off of your stomach. A well balanced exercise plan with good nutrition and hydration are the key to fat loss.
- “Bodyweight is the end all, be all” – too many people get obsessed with the number on the scale. Body weight can be an important indicator for progress, but it is even more important to look at overall body composition, strength and endurance progress, energy levels, sleep quality, and how your clothes are fitting.
Dan: You are a full-time working mom with two small children (twins!), so you know a thing or two about being busy. How do you still find time to eat healthy and train regularly?
Kourtney: I find time to eat healthy and train regularly by making it a PRIORITY in my life. I know that eating healthy and training is the key to being healthy, energetic, and the best I can be in all aspects of my life. I know how good it makes me feel and that keeps me motivated. I train at 5 am before my kids get up and I schedule it just like any other appointment in the day. I set goals to work toward and reward myself when I reach them. I have competed in fitness competitions and last year I trained for a half marathon. To keep myself motivated I change up my workouts all of the time and do little things like downloading a new song to my play list or running a new route. I also prepare healthy meals ahead of time for the week to ensure that I have healthy foods available at all times for me and my family.
Dan: We know that getting optimum results takes discipline and consistency. What are a few of your expert tips for keeping clients disciplined and focused?
Kourtney: Here are a few of my favorite guidelines for success:
- Set Goals – set short term goals leading up to your long term goals, write them down and look at them daily.
- Plan Ahead – keep a planner and schedule times to exercise so that when something comes up your workout time already has priority.
- Prepare food ahead of time and keep a Food Log
- Rewards – reward yourself when you reach your goals.
- Stay positive – if you get off track with your fitness or nutrition, don’t give up; start back fresh the next day.
Dan: Great information! Any final thoughts or words of advice for our readers?
Kourtney: Commit yourself to making your health and fitness a priority and it will have a positive impact in all areas of your life. Fitness is beneficial to your mind, body and spirit.
Kourtney Gallivan, MS, ACE is a Master Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center. She can be reached at kourtney@sweatlifefitness.com for more information and training consultations. We always appreciate and welcome your feedback and comments.
Live the Sweat Life!
