Tag Archives: workout

 ppt_blog_main0012015 Fitness Plan

Welcome 2015! As the sun greeted me January 1st, I was struck by the lack of stress I had to hurry up and make a New Years Fitness goal. Why? Because in 2014 with the help of a few coaches, I worked on creating the life I wanted to live a balanced, healthy and happy life. Now, I am not saying that I have accomplished that- not by a long shot. There were weeks I did not get in all of my runs and mileage; there were others when I just felt overwhelmed with scheduling personal training clients and the rest of my life and could not get in my workout in, and there were days that I just felt like I needed to recover!
I finished my last month of December 2014 with a daily practice of gratitude- 31 days of gratitude! That was tough because although with my workouts and habits ingrained and set in stone- this was a new skill. There were moments I excelled and moments I did not hit the mark. Here is where the Balance comes in. Sometimes my personal training clients feel disappointed when they can’t meet there goals or miss a workout. Overall, as long as you are moving towards your goals, actively trying and showing up you are doing fabulous in my book!

Here are a couple things I will be working on this next year in 2015:

1. Have More Fun – I already have some, but I want to work on not taking life too seriously and laughing a little more! Don’t sweat the small stuff unless you are training with me at the studio-then I expect to see some sweat!

2. Don’t be a Stranger– The world is actually a small place- 6 degrees of separation does exist. Be nice to your neighbors (at the office and at home). When you put forth positive energy it comes back to you. Be nice to people, try not to judge and be kind!

3. Dance to your own beat – Stop comparing yourself to others. Take some time this year and get to know yourself. Love yourself in the here and now! Look to the past for lessons and explore new adventures tomorrow.

These are just a few of my resolutions and of course I want you to live a healthier life and embrace your own path to fitness!


Whole Body Fitness
Form Is Everything! At least once a day I find myself engaged in a conversation with a client about creating a muscle memory, setting up neuro pathways to specific muscles. There are many reasons that micro focusing on the muscle groups you use while performing an exercise creates much better results. When my clients come through the front door of the studio I encourage them to leave all their distractions outside-they can pick them after the workout! This can often be easier said than done. Here are a few ways to get you super focused during your next personal training session or workout.

Focus on Quality over Quantity – GOOD FORM = MAJOR MUSCLE MOTIVATION
Often we find ourselves rushing through the exercises and are focusing on all the other things we need to do after our workout. Learning how to do the exercise properly and practicing all the stages of the exercise is important and we must master the basics before we can focus on how much weight or reps we need to do. Let’s take a push-up. I don’t want my clients just do a push up. I want my clients to use their chest muscles to lower and raise their bodies towards and away from the floor. But often many beginners have to use their low back and butt to accomplish this. So we break it down. Here are the steps:
-start in a standing position. Move shoulders inward by squeezing your chest, pull shoulders back by lifting chest up to ceiling.
-next reach your arms out to your sides; close your eyes and bring your hands together by just using your chest. ( I typically will tap the upper chest of my clients to engage their muscles to fire.) After they accomplish those two moves I will have them do a push up to a bar at counter height. Only after that are my clients ready to perform a pushup.

Have a Solid Foundation – ITS ALL IN THE SHOES

I know I admit I have a bit of a shoe problem –I have shoes in every closet of the house. But seriously, I cannot stress to clients how important their shoes are in their workout. Having a good, stable foundation for an exercise is important. Many of our exercises need stability from the ankle and that starts at the floor. When your foot is stabilized you are able to focus on the exercise and feel grounded. This gets much more important as the difficulty of an exercise increases. For example a squat on a BOSU ball.

For your next workout try putting these steps into practice. If you are struggling with form or just want to push it just a little harder! Set up an appointment with one of our trainers and make sure you are getting the most out of your workouts! Remember it is mind over matter!