10 Minutes of Exercise CAN make a difference.

10 Minutes of Exercise CAN make a difference.

10 minutes of exercise can improve your outlook, mood and overall health.  Try doing this 1 to 3 times a day!

One of the biggest complaints I hear from people regarding there day to day life would be there is not enough time for exercise!  The intention is there but the day slips away from you.

Believe me, I understand.  I try to schedule my workouts in the morning so I don’t flirt with the idea of playing hooky all day.

Try this short workout:

Set Timer for 10 minutes. 

See how many Rounds of the following exercises you can do.

5 Push ups

10 Sit ups

15 Squats

(Just getting moving again?  Start with wall push-ups or start on your knees).

You can do this!!

Holiday Tips – Let’s fight the battle of the Bulge during party season!

Hey All!
It’s the holidays and the world seems to be covered in chocolate!!  Everywhere I go, whether it is a friend’s house or work I am confronted with candy, cookies and other indulgences.  What do I do?  I am like everyone else, I eat.  I try my best to eat in moderation and sometimes I do well, other times I don’t.  So I thought it would be helpful to go online and look for some tips on how to win or at least fight the battle of the bulge during the Holidays.

  1. Before you go to a party, eat something healthy so you are already partly full.
  2. Drink water in between alcoholic drinks
  3. Pop a mint or a piece of gum in your mouth before you enter a party
  4. Eat vegetables first
  5. Take only 3 bites of a dessert 
  6. Choose only the items you REALLY want

Here are the lowest calorie cocktails

  1. Vodka and club soda or seltzer with a lemon or lime
  2. Bloody Mary (extra spicy)
  3. Glass of Pinot Noir or Champagne
  4. John Walker Black  or Rum and Diet Coke
  5. Scotch on the Rocks
  6. Light Beer

I found these pictures from the My Fitness Pal Blog (this is a free App that I highly recommend to all my clients that are tracking calories.)  I found these pictures of party plates really helpful.

 

The Big Leap by Gay Hendricks is a 5-star read (or audio)

The Big Leap: Conquer your hidden fears and take life to the next level.

About 6 months ago I had the realization I had to turn up the volume on my marketing skills and get out of the dark ages and start to understand the world of social media and advertising.

I was listening to a fitness business coach named Bedros Keullian and he suggested that we all read The Big Leap by Gay Hendricks, Psycho-Cybernetics by Maxwell Maltz, and Outwitting the Devil by Napoleon Hill.

I started with The Big Leap.  Now, I do NOT have enough spare time to read so I listen to audio books in the car.  The Virginia Beach Library has a good selection of audio books that you have access to after you download the Hoopla App.   I entered my library card # and proceeded to listen.  I was hooked.  This book talks about self sabotage and has a language of it’s own with phrases like “the upper limit” and “zone of genius” to name a few.  I was listening for business reasons but it spoke to so many other parts of my life and relationships.

Gay Hendricks writes about upper limits and the way we start to sabotage ourselves when anything in our life gets “too good.” We reach an upper limit of what we feel we deserve, and then we sabotage things until we get back to a level where we feel comfortable. The book is about how to transcend these upper limits and allow more good things into our lives.

I’ve suggested this book to clients and a couple friends and colleagues and not one bad review.  It helped me…….I hope it help’s you. 🙂

 

 

 

Delicious Protein Packed Trail Mix

My good friend Karen Edge is the “snack lady” of our Fitness Department.  If I’m hungry at work or need nutritional or fitness advice.  I go to my pal Karen!  This stuff is SO good I had to get the recipe from her and share!!

1/2 cup of dried cranberries

1/2 cup of raisins

2 cups of large flake unsweetened coconut (toasted or untoasted)

1 cup of almonds

1 cup of dark chocolate chips

1 cup of toasted peanuts

1 cup of toasted pecan halves

1 cup of pumpkin seeds

1 cup of sunflower seeds

1 cup of walnuts

Toss all ingredients in a bowl and store in a airtight container at room temperature for up to 2 weeks.

 

Fit to be Trained is starting to feel like Home to me :)

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I am happy to be working here in my home now.  I have started to get comfortable and find balance between working in and out of the home. My Pilates/Fitness Training business is here on the oceanfront at the North-end of Virginia Beach.

Please come and check out my space.  I’ve been here and teaching Pilates Mat and Reformer at my home for a little over a year now.  I love it and plan to reduce my hours out of the home and increase my hours here in the future.  I’m starting to get the bugs out of all the technical stuff and I am ready to increase my clientele and hours.  This includes evenings and weekends.

Please contact me through this site or feel free to call or text at 757-620-0175.  Sessions are by appointment only.  Take advantage of the introductory rates I am running at present and come and have some fun with me.

 

Sorta Quick and Sorta Healthy Recipe for Cinnamon Apples

I have to say that this sorta quick and sorta healthy recipe for Cinnamon Apples was a hit for my son’s 5th grade class for their “mock” Thanksgiving feast.  Made me feel so accomplished.  Kids are great critics and they are painfully honest!

I say “sorta” quick because to cut and peel 20 apples took more like 30-45 minutes.  However, recipe only calls for 8 so that could be a much speedier process!  But once the apples were cut and peeled it was full speed ahead and the house smelled fabulous while they baked.

Enjoy!!  Thanks to food.com 🙂

http://www.food.com/recipe/hot-baked-cinnamon-apples-77666

 

 

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Inspired and Grateful

I was inspired to write a post today but didn’t know on what.  How about on feeling inspired and grateful? 1st quarter of 2014 was difficult, I lost my Mom in January…such a sad and low time.  The weather was insane all over the country which was harder to cope with than people realize!!  My stress level was so high I couldn’t sleep, I couldn’t get my own workouts in and I was eating poorly and way too much. Danger on so many levels!

What did I do to turn things around?  I hired a couple of trainers to make me accountable 2 days a week and I took 2 Group Fitness Classes another 2 days.  I couldn’t really afford NOT to.  Spending money to get back on track was worth it! Once I started training regularly again I was able to clear my head and get the paperwork done that was hanging over my head and stressing me out so much.  Then I was able to sleep and eat better.  Voila!!

I’ve dropped 3 lbs so far, I am experimenting with different food plans and I feel great.  Thank you to those that tolerated my derailment. Thank you to Alysa and Lou the 2 fine trainers that helped whip me back into shape.  Even Trainers need Trainers!

I hope this inspires you to do what it takes to get you back on track and in shape.  🙂

Slick Quick Upper Body Workout

download (3)Do this slick quick upper body workout in no time or see how many rounds you can do in 10 – 15 – 20 minutes!

Jumping Jacks – 1 minute

Push Ups – 10

Forearm Plank – 1 minute

Tricep Dips – 15

Plank – 1 minute

Spider Man – 10 on each side (See Diagram)images (33)

Burpees – 10

Tricep Push Ups – 10

** Always start every workout with a warm-up.  Jog/Run for about 10 minutes and practice every move for 5 reps.  THEN start the clock and see how many rounds you can get in 20 or 30 minutes.  Hit it and have fun!!

 

 

 

Treadmill Workout for Beginners

Try this treadmill workout for beginners.  If you are just starting out a New Years Resolution or you need a 20 minute jumpstart to images (35)your workout.  You might like this.  it is short and sweet and you will be so busy keeping track of time and incline it will fly by.  You might do it twice!! 🙂

TIME
SPEED
INCLINE
NOTES
00:00-03:00
2.8
1.0
Warmup
03:00-05:00
3.3
2.5
05:00-07:00
3.8
3.0
07:00-09:00
4.0
4.5
09:00-11:00
4.8
6.0
11:00-13:00
4.0
4.5
13:00-15:00
3.8
3.0
15:00-17:00
3.5
2.5
17:00-20:00
2.5
1.0
Cooldown

When the above gets too easy.  Here is the next step!!  Keep up the good work!!                                                           6e7a291323453b26_shutterstock_114580993.preview

TIME
SPEED
INCLINE
NOTES
00:00-03:00
3.8
1.0
Warmup
03:00-05:00
4.3
2.5
05:00-07:00
4.8
3.0
07:00-09:00
5.0
4.5
09:00-11:00
5.8
6.0
11:00-13:00
5.0
4.5
13:00-15:00
4.8
3.0
15:00-17:00
4.5
2.5
17:00-20:00
3.5
1.0
Cooldown

Muscle is Beautiful

DSC_0095Muscle is beautiful in my opinion and for most of my adult life I have been trying to build more.   At age 47 things are starting to move south, so I figure…… if I build up the muscle in my legs I won’t have saggy knees!  No brainier!  lol!

The key is not only weight training but in what we eat.  The eating part is a little more tricky for me.   I have been doing more reading on the subject and I have included a few tips and links in case you are trying to build as well.  I realize that 2 of these articles are from Men’s Health.  But remember Ladies, muscle is NOT just for men!!

http://www.menshealth.com/mhlists/gain_ten_pounds_of_muscle/Eat_More.php

http://www.muscleandfitness.com/nutrition/gain-mass/build-muscle-stay-lean-meal-plan

http://www.menshealth.com/nutrition/muscle-building-foods.

The next piece of the puzzle is how we train AND rest.  I prefer CrossFit training, a nice mix of weight training and endurance training.

Compound exercises, such as squats, step-ups and lunges, coordinate your leg muscles to work together. These exercises often mimic the foot positions and movement patterns that are common in most daily activities and sports.

Read more: http://www.livestrong.com/article/453291-the-best-ways-to-build-up-leg-muscles/#ixzz2mssap12r

Happy building 🙂