We’ve all been there. We’ve had a crappy year filled with lots of bad news, disappointments, failed attempts at achieving some of our “life goals” or lifelong dreams, lost time and money and experienced happiness seeminly fading away. When New Years Eve rolls around we are quick to write a list of all the things we wish to change about ourselves for the new year, including ones about our bodies. One of the most common resolutions known to the human race is the “going to the gym to lose weight” resolution. But as many, if not all gyms and trainers have seen first-hand, that “new year, new me” vibe quickly fades away. While some may sit there and wonder why, others will continue on with their late night portillos cake shake and cheese fries run – OR – their taco bell chalupa supreme run. For those who are wondering why, but don’t yet have the answers, certified personal trainer and group exercise instructor, Antonette Lacovetti, may just have your answers! We had a chance to write with her and discuss this big “new years resolution: lose weight” trend and she shared her insight on the topic. Antonette also shared with us her experience as a trainer and how someone who aspires to lose weight and wants to do so can do it the healthy way in a gym with a set routine that lasts longer than the first month of January. Our discussion was eye-opening at how straightforward this process can be so long as the “resolutioner” keeps their eye on the prize and has a strategic and manageable plan.
Emma: Hi Antonette, Thank you so much for taking the time out of your day to tell us about your job and give us the scoop on why New Year’s Resolutions just never work! We are super excited to have your presence on our page and would love to have you back for more workout tips and tricks soon! So, tell me a little bit about yourself.
Antonette: I am a Certified Personal Trainer and Group Exercise Instructor for over 25 years. I design and coach fitness programs that I hope my clients enjoy and give their best in a no judgement environment. I motivate and encourage them to modify and give feedback in the moment. I love to entertain, educate, and encourage. I love to move. Over the years, I have grown to appreciate my involvement in the industry. I found my ‘thing’. The best part is that above all that, it’s not about me. It’s about the client. I love my job even more that I have made the connections and am honored to be a part of their journey. My interest really began when I had postpartum depression after my second child in 1995. One day I had a panic attack and cried all day. I went to the Dr and he gave me some kind of a relaxer that made me sleep. I couldn’t sleep. I had a toddler and an infant! I started working out at home. I followed the best in the business. I started feeling better. I read a book on home based businesses and I saw personal training. I knew I could help others. So in 1998 I took my first certification training. I know many start because they want to lose weight or get fit. I knew the power of exercise was beyond that.
Emma: I think the “judgment-free” zones in gyms are awesome! I personally believe that half of the battle is just showing up to the gym ready to sweat! HAHA. I also sooooo agree with you that exercise is not just testing the body out and helping it to get stronger and healthier. The benefits to exercise are almost limitless! So tell us, New Years Workout resolutions. Do they work? I mean really all of us would love to lose weight and hitting the gym 5 days a week after work does sound doable. But it is a little overwhelming as well!
Antonette: New years resolutions…I fall into the same trap sometimes. It’s easy to think hey a new year a new me. The reality is that any thing that needs improvement and is important to us, we should feel free to begin any day of the year. Number one, why wait for January 1st and number two, every day is significant in bettering ourselves. Just like saying I’m gonna start my exercise program on Monday next week when it’s Wednesday of this week. Start that day. Do something! The problem is people think the workouts have to be a full hour and they need a bunch of stuff. Take 10 minutes and do some squats or lunges, push ups, walk, jog etc. Do something and feel good about it and not waiting. Same thing with a “diet”. If you struggle with eating sweets then say today no sweets. Don’t wait for that special day. Today is special so just go for it. You won’t be perfect.
Emma: What a great way to look at it! It sounds like what the issue you are getting at is the whole idea of mindset. We are an imperfect human race are so stuck up on numbers and making things so scheduled and planned. What might be hurting us the most is putting off something that shouldn’t ever be put to the side just because of scheduling challenges. So What do you think might be a more reasonable workout resolution that more people could succeed with?
Antonette: The best way to set up long term goals is to use the SMART method. They should be Specific, Measurable, Realistic, and in a Time frame. Best simple advice ever! The most reasonable resolution is using SMART and allow for set backs. The focus is progress and not perfection. Do the activities that challenge you mentally and physically. Allow time for recovery. Avoid over training and get better sleep. Chart workouts and how you feel. Take note when you are not motivated and also honor pain or injuries and respect your body.
Emma: So, I absolutely LOVE how you did not give a specific resolution for people to use for themselves, but instead gave us a method to use to develop our OWN resolution. Bottom line, it’s important to stay active to maintain a healthy body. And it is equally important to cut yourself a break when there are setbacks. One of those setbacks can be something as simple as lack of motivation or getting distracted. That being said we are in an era where our eyes are constantly glued to screens. We have our computers, TVs, phones, tablets, smart watches and more! These devices, while helpful in so many different ways, can also be detrimental to our workout goals. That “just one episode and then I’ll go to the gym” statement quickly can become “oh I’ll just do an extra long workout tomorrow. I had to finish season two of…. I had to know how … ended!” I know because I am TOTALLY guilty of this! And with this technology era that we are in our kids can fall victim to the same excuses us adults are telling ourselves! Kids are spending more time indoors on their screens and less time outside with their neighbor friends and it is starting to become a problem. What is something you can recommend to parents to help their kids to spend a little less time on their screens and a little bit more time being active?
Antonette: I believe in leading by example. No one likes to be told to put down the game controller and get out or exercise by someone who sits at the kitchen table on their cell phone scrolling on social media for hours. Parents need to be able to make it a priority also. I suggest doing something with their kids. Another note about fitness and screen time is within the industry itself. Because of lockdowns the fitness on demand has changed how we workout. Get the bike with the screen attached to it so you can ride with an instructor in another state. Do a zoom work out. There is a mirror that allows you to exercise. There is no escape from screens! It’s all convenient but it doesn’t get us away from computers and their screens.
Emma: I never really thought about it in that way how we may be working out, on the Peloton for example, AND THERE IS STILL A SCREEN! It allows us to workout with instructors from other states but does it really allow us to get that personal experience that we need in order to be successful? And see that is where I would say that even though we have screens that allow us to do in-home workouts we are missing out on that one-on-one with an in-person instructor. Speaking of which, you work with a variety of clients and have seen improvement and I’m sure you’ve also definitely seen situations worsen. Share with us one of your client’s success stories and how it made you feel as a trainer.
Antonette: As a personal trainer, I definitely want to see my clients succeed. There was a time when I took great responsibility because I designed the program and made sure it was safe and effective. The hard work is on the client. I never take credit for it. People for find success when they are dedicated and commit to their journey. In group fitness, the success comes when they keep coming to class and hate to miss when they can’t. I worked with a lot of clients that their goal was to find a love for fitness. That for me is the greatest accomplishment and so very grateful to have been a part of that. Typically if a client felt that I didn’t help them reach their goal, I refer them out or we try another approach.
Emma: What an absolutely rewarding feeling you must feel when you have clients genuinely upset about missing a session with you or find a deep passion for fitness that they never knew they’d enjoy, let alone love. When you begin working with a new client, what is your routine/where do you start?
Antonette: When I work with a new client, I always do a health history and readiness questionare. I then do a free 30-45 min consultation to get to know the client and also to see if we are a good fit. It’s personal and sometimes they want me and sometimes they don’t and vise versa. I had one guy tell me on the phone that I was too nice and he wanted someone to yell at him . I said good luck. Because that’s what nice people say. Lol. If it’s a good fit, I create a plan on where to start.
Emma: Oh my gosh! Imagine being told you are too nice and that you are supposed to be a yelling trainer instead! HAHA! There are trainers out there like that, but from what you’re explaining that is not you, which all ties back to being a good fit. So with having a great trainer you have that accountability aspect. You have to hold them accountable and accountability is a HUGE part of working out, I’m sure. What are some ways you hold your clients accountable? In addition, what are some motivators people use to keep going to the gym, after they are no longer training with you?
Antonette: I help my clients with tracking what they do from repititions,sets, weights and such and refer back to their goals. But I think accountability should really be responsibility. If they don’t do their plan how do I hold them accountable? I ask them to check in and when they do they say they didn’t do anything. What is my recourse? Charge them extra? It should be responsibility because they are responsible for doing what they need to do and if they don’t, they don’t get that they want. All I can do is encourage and support them. We will also revisit the SMART plan because maybe it wasn’t realistic for them and we need a new plan. I know I sounded uncaring but I would never just abandon this client. Find where they are struggling and work on it. I encourage my clients to celebrate small victories. People refer to their “why” so we may keep that in the forefront. I stress the importance of consistency. I see a lot of people at the gym especially the aging and they are there sometimes 7 days a week because they understand the importance of staying active. They are not there to be in a fitness competition. They are there because they feel the benefits. The proof is there for them. For any gym goer, their positive results keep them motivated to keep with it.
Emma: In my own personal experience, finding the “why” is what helps me get a good momentum going and then stay with that momentum. Sometimes though, it is easy to lose track of the “why” and instead focus on all of the negative consequences of pushing my body a little bit harder. I just need to regroup and remember why I began going to the gym in the first place and push past the discomfort in order to get closer to my goal. It’s all about mindset. So once clients have the mindset and have a good routine going (and have you to help them along with their workouts), what else is important for your client’s to continue down their road to success?
Antonette: Part of being able to continue is making sure they are not over training. We talk about how to push a client but what about the over zealous clients that refuse to listen to their trainer to slow down? I stress the importance of self care to avoid injury and aid in recovery. I have had hyper people in a fitness class and it’s hard to manage.
Emma: Oh I can just imagine the over-achievers who get so hyped up at the gym that don’t slow down and overdo it or end up hurting themselves. I’m sure that can sometimes be stressful! And with your job you have a lot of little side work outside of training people you do that may go unnoticed. What kinds of other work are you responsible for in the gym?
Antonette: Unnoticed are the things I do in planning programs for clients, creating routines for group fitness where some require me to memorize specific choreography to music, I create my own choreography for many different formats, keeping myself educated on current trends and also researching diseases and chronic pain so I can better understand how to train special clients. Finding the right music can be very important so I invest a lot time especially if I am doing a dance aerobic class.
Emma: GURLLL YAAAAASS the music is SO important! For me, the music can make or break my workout as I’m sure many others would agree! It sounds like to me that not only are you very in-tune with the importance of good muisc for a workout, but you also incorporate music nicely with the workouts you plan. Makes me want to get out there and have a great time! But just like with any job there are tough and stressful moments. Moments that may you want to scream, shout, cry or just straight up quit. What are those moments for you?
Antonette: Stressful moments are rare. I work in an industry that focuses on good things and people who want to be healthy. I had moments when I first started teaching classes. I had people leave my class because I sucked or they didn’t like me. That hurt. I would cry on the way home because I wanted everyone to like me and I worked so hard. But I never wanted to quit. I believed in what I was doing. I had to work harder and find what I was doing wrong and fix it. The instructor business can be competitive. The pressure to be perfect and to get a room full of people to enjoy what you are putting them through is crazy! I tell y’all my classes got great when I decided to teach them my way, when I decided to fully be myself and not like anyone else. I still followed protocols. It took time but I worked on it and never gave up. I was sought after and made so many friends. I can’t make everyone like me and I don’t expect anyone to like me but I am always giving my true self and it’s been the best career for 25 years and counting.
Emma: Strong, independent and unique! I love it! And see I think that’s why you’ve been able to be successful doing what you do. Your classes are Antonette-style. Not Jillian Michaels style or Bob Harper style, Antonette’s style. And referring back to your previous comments about “being a good fit”, Antonette-style won’t work for everyone, but for those who ARE a fit, those are the ones who end up kicking ass and becoming better versions of themselves. Physically, mentally, emotionally etc etc. The confidence you give them is priceless. So, that being said, the main purpose of our page is to remind and redirect, those who need guidance and support to love themselves and the world around them. Life is filled with so many blessings if we just had the time and attention to notice them. That being said part of loving yourself is taking care of yourself. Seek life’s blessings is all about taking care of yourself for yourself. What we have is 8 sections of ways you can improve the way you care for yourself, one of which is physical health, as you know. Tell us, why is taking care of your body by going to the gym or getting active so important?
Antonette: I am a defender by nature. I am a protector. If I see someone being hurt by another, I will try to stop it. When I was in my 20’s, I used to journal about my feelings. I weighed about 120lbs and I would write how much I hated my 5ft body and how fat I was. I would cry and then diet and work out hard. In my 30’s I happened to read that old journal and I was mad at myself. If anyone else had spoken to me that way or someone I loved, I would kick their ass. So why am I talking to myself that way. From that moment on, I never cried or insulted myself for my body. I was and still blessed to be alive with a wonderful family. I have been blessed that my strong extra body fat body has accomplished so much in an industry that could never have me on a cover of a magazine. I work on it. Honestly, I love myself because I am a child of God. He blessed me with a gift to bring all types of people together and have fun and get healthy. Taking care of your body is so important. It’s the only one you will ever get. You can get some new parts like my new hips but there is only one. Go and keep it strong. A strong body is lead by a strong positive attitude.
Emma: Awwwww I absolutely love it! You are your own worst critic and when you can realize that, accept it and let that go, THAT is when you can stop focusing on the bad and begin focusing on the good and the beautiful and the strong and the powerful. It boils down to the idea of self-love. So in your opinion, why should people love themselves more? What is the blessing in life that comes with hitting the gym? What does self love look like physically (working out)?
Antonette: Like you said, taking care of ourselves from all aspects is vital to survival and longevity. What does self love look like physically? I get the focus of this is getting to the gym and exercise but I can’t suggest it’s the only way self love can appear to one’s self or perceived by others. I can spot what self love physically looks like… it looks like someone who is selfless.
Emma: What an absolutely beautiful way to put that! “it looks like someone who is selfless” is such an eloquent way of saying that we are all beautiful in our own ways and when we start to treat ourselves like we are beautiful, no matter what the circumstances and situations are, then we will begin to radiate that selfless beauty others see. Antonette, THANK YOU from the bottom of my heart for taking such careful time to respond to my questions and advise others who wrote those New Years Resolutions (that are most likely not following them anymore) how they can begin getting themsleves back into the gym and making a way to stay consistent in the gym. The Seek Life’s Blessings Community is all about changing your mindset in order to allow our eyes, hearts, minds and souls to open up to the beauty and magnificence that is all around us, starting with correcting our course of action to healthier ones that better soothe, heal and revitalize the mind, body and soul. Your responses and advice helped give us all a clearer picture of what that looks like in terms of altering our habits so that we may become physically healthier beings. Have a blessed day and week!
For those interested in learning more about: the classes Antonette teaches, please check out https://www.wpdarc.org/
The Ultimate Guide to Living a Healthier and More Beautiful Life 
Very cool interview
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