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Remember the days of junior high school PE class? The timed running tests...counting how many push-ups you could do in one minute....Jessica dreaded those days of pushing to her limits, they left her feeling "sick and in pain." After her fourth child was born, she decided it was time to give exercise another try and found that she can build muscle, strength and stamina without the pain. Here is her story...
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As Andrea ran along University Avenue in Provo, UT, she crossed paths with Doug and his friend, who were also running. This happened not just once, but three times that same day. That was in 1996 and it was the beginning of many miles Doug and Andrea would run together...as well as the beginning of the life they share as husband and wife. Here is their story...
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Kiersten started running in high school to lose weight. She was leading a sedentary life style, felt "miserable" and thought it was because of her weight. She lost weight, felt happier and thought it was because of the weight loss. She has since discovered that it's not the number on the scale that brings her happiness...it is in fact the running, the sense of accomplishment, the health she enjoys from being active. Here is her story...
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Despite the fact that Sallie is "not a sweatin' girl," that she didn't know anything about yoga pants and that she hadn't owned a pair of tennis shoes in over 20 years, her daughter "dragged" her to Curves. That was two years ago and Sallie is still wearing her yoga pants to Curves and working up a sweat. Here is her story...
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Annette describes her exercise story as "an amazing journey." Ten years ago, a friend encouraged her to join an exercise group and that was the beginning of Annette's journey that led to purchasing her own Curves gym. She is now supporting other women in their fitness journeys...just like her friend supported her. Here is her story...
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Towards the end of her story, Emerald comments, "The body is meant to move." She speaks from experience as a student, studying exercise science; as a PT technician, assisting individuals with physical therapy; as a patient, seeking recovery from a neck injury; and as a personal trainer, teaching others to exercise properly. Here is her story..
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Working out can be challenging but it can also be fun. Mindy recently became a certified personal trainer and fitness instructor and she combines hard work with fun in her classes. She knows the importance of staying fit and strong and she not only works out for herself but helps others do the same. Here is her story...
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"The best exercise is the exercise that you're actually willing to do," Mark says in his exercise story. "Find one you love...do it, enjoy it." He does exactly that. Here is his story...
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Consistency, goals and gratitude...these are all part of Carol's exercise story. Consistency has kept her fit, goals have kept her challenged and she is grateful for her good health that results from staying active. Here is her story...
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When it comes to exercise, Shannon comments that there are "different seasons where different things work well." She shares her story of figure skating, running, aerobics and High Fitness and how she has found that the mental benefits of exercise are even more important than the physical benefits. Here is her story...
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Steve's story is a journey. A journey that spans more than 10 years. A journey that covers multiple countries. A journey that started with walking and led to the Athens marathon. Here is his story...
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LaShanda is direct and to the point as she states, "I exercise to be healthy." Although she also comments, "I don't particularly care for exercise..." she is still 100% committed to her workouts, always gives 100% during her workouts and shares that "the rest of my day, the rest of my week is better" after her workouts. Here is her story...
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"Exercising as a couple has been really fun for us," Chris comments, as he and Ann share their exercise story. It's "fun to spend time together and sometimes our kids get involved too." Ann and Chris have different exercise histories but now they both want to be healthy for themselves, for each other and for their family. Here is their story...
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Exercise has always been part of Amy's life, although the reasons she exercises now are different from when she was younger. She does yoga and walks most every day and finds it not only benefits her physically, but mentally and spiritually as well. Here is her story...
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"Just keep moving...that's the secret." Wise words from Joseph Young. His name describes him well, he is 93 years young. I interviewed Joseph at the local rec center where he had just finished his hour long swimming class. Here is his story...
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Stacey is a fitness instructor and has been teaching classes for 20 years but her story started when she was 9 years old, doing Jane Fonda videos with her mom in their living room. She has since helped shape many lives with exercise, including mine and her own. Here is her story...
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When Flor started feeling unhealthy, having a lot of headaches and wanting to sleep all day, she decided to start going to the gym to see if exercising would help her feel better. That was two years ago. She is still working out six days a week and has discovered numerous health benefits from regular exercise. Here is her story...
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As part of the Addict to Athlete program, Cody focused on "erasing the bad, like all the the drug use...to the good, with exercise." Training for 5k's, 10k's and half marathons kept his mind busy and helped him change. Here is his story...
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Laura describes working out as "one of my least favorite things," yet she is committed and exercises consistently every week. Why? What is her motivation? How does she benefit from regular exercise? Here is her story...
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Meet Jessie. She is the mother of one son and six daughters and teaches first grade. After her husband's recovery from his kidney transplant, she decided it was time to also focus on her own health. Here is her story...
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2019 - Motivation for Personal Progression
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Fall 2019
Do you agree with this statement? Have you noticed this in your own life? I have! Particularly when it comes to eating well and exercising. Exercising motivates me to be more mindful about what I eat as well as the quantities that I eat and when I eat better I feel better and have more energy to exercise. What healthy choices lead to others for you?? |
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Summer 2019
What's your favorite type of exercise? Finding what you enjoy is important to ensure that you stay consistent! So whether it's biking, strength training, running marathons, walking your dog, dancing, yoga...find what you like and be consistant!
What's your favorite type of exercise? Finding what you enjoy is important to ensure that you stay consistent! So whether it's biking, strength training, running marathons, walking your dog, dancing, yoga...find what you like and be consistant!
Spring 2019
We are going to change day to day, that is inevitable. But how we change is up to us and one way to change is to progress. Progression is definitely not the easy road but it's the better road. It is inevitable that our bodies and health are going to change, regular physical activity is the road to healthy physical progression!
We are going to change day to day, that is inevitable. But how we change is up to us and one way to change is to progress. Progression is definitely not the easy road but it's the better road. It is inevitable that our bodies and health are going to change, regular physical activity is the road to healthy physical progression!
Winter 2019
Happy New Year! My goal this year is to provide motivation for you to stay active in 2019...wherever you may be in your personal physical activity -
If you have never exercised on a regular basis then start today by being more active than you were yesterday!
If you haven't exercised for a while, recall what you have done in the past that worked for you and begin again!
If you are currently exercising on a regular basis then keep up the consistency!
2019 will come and go...it's up to you what you do with it!
Happy New Year! My goal this year is to provide motivation for you to stay active in 2019...wherever you may be in your personal physical activity -
If you have never exercised on a regular basis then start today by being more active than you were yesterday!
If you haven't exercised for a while, recall what you have done in the past that worked for you and begin again!
If you are currently exercising on a regular basis then keep up the consistency!
2019 will come and go...it's up to you what you do with it!
2018 - MUSCLE FOCUS FOR EACH MONTH
December 2018 Each month in 2018 I have focused on a specific muscle group...for the end of the year I want to focus on the importance of muscle balance and the importance of strengthening all of the muscles in your body. Ending the year with a tree pose is a good way to represent both balance and engaging your whole body. I hope 2018 has been a healthy, strong year!
November 2018 In October I demonstrated chest flies and for November I will focus on another exercise that also targets the chest muscles...good old push-ups. The main muscles involved in a push-up are the muscles of the chest, shoulders and triceps. Here I am doing push-ups on a Bosu ball, using the ball brings an extra challenge to your push-up!
October 2018 For October I'm focusing on the pectoralis, or chest, muscles. The pectoralis is the major muscle group involved in this exercise, the chest fly. We use similar movements to this every day...like pushing a car door shut or opening up and then reaching around to give someone a hug.
September 2018 Let's focus on the gluteals and hamstrings for September. These are the predominant muscles involved in this exercise, the deadlift, the gluteals and hamstrings are engaged during hip extension as you rise up from this position.
August 2018 My muscle focus for August is the latissimus dorsi, otherwise known as the "lats." Latissimus dorsi means "broadest muscle of the back." It is primarily this muscle that is used during this exercise, the pullover, as the arms are pulled up from this position. If you have ever done a pull-up or used a rowing machine, this is the main muscle used.
July 2018 For July the muscle focus is the glutes...these are the muscles that extend your hips and make it possible to climb steep hills. I could feel that my glutes worked hard the day after my brother Mark and I hiked to Squaw Peak...it felt great!
June 2018 Not much can beat a sunny summer afternoon spent in the pool! That's how I spent one afternoon this week and along with soaking up the sun, I was also engaging muscles throughout my whole body. Swimming is an awesome way to use your upper body, core and lower body muscles...so take your pick for the muscle focus in June - from shoulders, chest and back to abs, obliques and hamstrings!
May 2018 I enjoyed some hiking in Capitol Reef last week so for May I'll focus on lower body muscles...the muscles of the calves, quads, hip flexors, hamstrings and gluteals that make it possible to hike uphill and then come back down.
April 2018 For April the muscle I am focusing on is an amazing and oh so important muscle...your heart. This muscle does incredible things, like pump 1,500-2,000 gallons of blood each day!!! Keep your heart strong and healthy with daily cardio exercise!
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March 2018 For March, I'm focusing on the lower back...the muscles of the lower back are part of your core muscles. Strengthening these muscles is important to aid in supporting your spine and providing stabilization for your entire body. They also play a role in helping you keep good posture.
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February 2018 The triceps are the muscles located above your elbow on the back of your upper arm. These muscles work to extend the elbow, act as stabilizing muscles to the shoulder and help maintain a specific angle of the elbow, like when you are writing. This exercise is the tricep dip, the triceps are engaged as the elbows are extended to lift the body.
January 2018 The primary muscles used in a squat are the gluteals, hamstrings and quadriceps - the muscles of the buttocks and upper legs. These muscles are used in many daily activities, such as walking, running, standing from a seated position and climbing stairs.
Weekly Steps for Health and Fitness Progression
A New Challenge for Each Week in 2017
Week #52 December 27, 2017: It's week 52, the last week of 2017! My challenge for this week is actually one for the next year...MAKE PHYSICAL ACTIVITY A PART OF EACH OF THE 52 WEEKS IN 2018. That way you will have a HAPPY and HEALTHY New Year!
Week #51 December 19, 2017: Fifty-one...on the run. Are you out running this week? As in running to get ready for Christmas? It can definitely be a busy week and you may not find time to exercise so here are A FEW TIPS TO ADD SOME PHYSICAL EXERCISE TO YOUR WEEK #51...if you have gifts to deliver to neighbors, leave the car at home and walk your gifts around the neighborhood. When you are out shopping, park farther away from the store so you have to walk a little further and if you have the option of stairs or an elevator...take the stairs!
Week #50 December 12, 2017: For week #50 of 2017 my challenge is the SIDE PLANK, HOLD FOR 50 SECONDS ON EACH SIDE. This is one of my favorite strength exercises...not only is it an excellent way to strengthen your core, it also engages your side body muscles from your shoulder down to your calf.
Week #49 December 7, 2017: Week #49 and the challenge is squats...49 of them...ready GO!
Week #48 November 28, 2017: Do you keep track of how many steps you take each day? If you do, this challenge is for you...for week #48, I challenge you to REACH 4800 STEPS BEFORE NOON!
Week #47 November 21, 2017: Overall health and fitness not only comes from keeping your body strong and healthy but also acknowledging the good things in life. For week #47, the week of Thanksgiving, I challenge you to MAKE A LIST OF 47 THINGS IN YOUR LIFE THAT YOU ARE THANKFUL FOR. A thankful heart is a strong heart!
Week #46 November 13, 2017: How often do you take time to stretch? My challenge this week is to NOTICE ANY MUSCLES IN YOUR BODY THAT MAY BE FEELING TIGHT and give them a good long stretch. It's week #46, so HOLD YOUR STRETCH FOR AT LEAST 46 SECONDS AND REMEMBER TO BREATHE as you are holding your stretch! And you may find that it feels so good that you will want to do several different stretches...enjoy!
Week #45 November 8, 2017: For week #45 I have a HIIT challenge! HERE ARE 3 EXERCISES...DO EACH ONE FOR 15 REPS, which is a total of 45 exercises. See how quickly you can complete them! My time was 2 minutes and 9 seconds. And believe me, it will get your heart pumping!
Week #44 October 31, 2017: Happy Halloween! You know what typically comes along with this day...an abundance of candy and sweets. I'm sure we can all relate to the feeling that comes from overdoing it on the Halloween treats, it doesn't feel so great, physically or mentally! So, WEEK FORTY-FOUR...HAVE NO MORE! ENJOY A HALLOWEEN TREAT BUT DON'T OVERDO IT!
Week #43 October 25, 2017: Your body is an amazing thing and there is only one you. For week #43 my challenge is to appreciate your one and only amazing body...WRITE A LIST OF 43 THINGS THAT YOUR BODY CAN DO, think about it over a couple days, make the list and appreciate what you can do...and you'll find the list could go much higher than 43!
Week #42 October 17, 2017: Upper body challenge for week #42...grab some hand weights to do 6 REPS OF EACH OF THESE 7 UPPER BODY STRENGTH EXERCISES. 6 reps of 7 exercises totals 42 reps, and if you want some more, do another set of 42!
Week #41 October 9, 2017: Week #41 JUMPING JACK CHALLENGE...time yourself for 41 seconds and count how many jumping jacks you can do. Rest for a minute. Set your timer again for 41 seconds and see if you can beat the number of jumping jacks you did the first time. A little personal competition is a good way to motivate yourself!
Week #40 October 4, 2017: For week #40 my fitness challenge is to get in at least 40 MINUTES OF CARDIO EXERCISE THIS WEEK...it can be done all at once or break it up to do 20 minutes on two different days or even 10 minutes on four different days. I enjoyed a bike ride on the river trail this week, it felt great to get outside and exercise my heart and legs and the feeling of accomplishment when I was done was great too! So fit in some cardio exercise this week!
Week #39 September 27, 2017: It's week #39 of 2017 and I have a strength challenge for you this week...GET INTO A PUSH-UP POSITION, KEEP YOUR ELBOWS BENT AND HOLD IT THERE FOR 39 SECONDS...trust me, it's a challenge!
Week #38 September 19, 2017: So this weekly challenge really has nothing to do with week #38 and it's not necessarily fitness related BUT it is health related! My challenge is...TAKE TIME TO TAKE A BREAK. I've got the week off and although I honestly love what I do, taking a break is refreshing, my husband and I are enjoying the CA coast together. So whether you take a week, a day or even an hour, take some time to take a break.
Week #37 September 12, 2017: Have you ever given yoga a try? For week #37, I'm sharing a 37-MINUTE YOGA PRACTICE...try it out, it will be 37 minutes well spent! https://www.youtube.com/watch?v=jsOqcwcy2mI
Week #36 September 6, 2017: Week #36's challenge...lunges! 36 LUNGES, BREAK THEM UP INTO 3 SETS OF 12. For added intensity grab a weight or a kettlebell. So good for your lower body!
Week #35 August 29, 2017: Do you use exercise equipment like an elliptical, bike, climber or rower? If so, then here is my challenge for you for week #35...TRACK HOW LONG IT TAKES YOU TO BURN 35 CALORIES while on your machine, take a short rest and then SEE IF YOU CAN BURN 35 CALORIES EVEN QUICKER THAN THE FIRST TIME. It's a personal challenge just for you...personal challenges are a great way to push yourself, give it a try!
Week #34 August 23, 2017: It's week #34...here is a list of 34 DIFFERENT CARDIO EXERICSES, there are so many to choose from, from low impact to high, GIVE SOME A TRY, YOUR HEART WILL LOVE YOU FOR IT! Running, walking, hiking, biking, sprinting, swimming, dancing, jump rope, rowing, stair climber, elliptical, skipping, box jumps, mountain climbers, burpees, kickboxing, roller skating, step aerobics, Zumba, high knee run, HIIT workouts, jumping jacks, low impact jumping jacks, shuffles, skaters, long jumps, squat jumps, switch feet, butt kickers, treading water, repeater knees, quick run in place, running lines, running bleachers.
Week #33 August 15, 2017: Looking to add some intensity to your workout? If you are, here's your challenge for week 33...THIS IS A STAR JUMP, SEE HOW MANY YOU CAN DO IN 33 SECONDS, it will definitely add intensity to your workout!
Week #32 August 9, 2017: The 32 oz fountain drink is a common size when you stop to grab a soda...well, for week #32 my challenge is IF YOU REGULARLY DRINK A 32 OZ SODA, REPLACE IT ONE DAY THIS WEEK WITH 32 OZ OF WATER.
Week #31 August 1, 2017: It's week 31 of 2017...it's also the first day of August and there are 31 days in August. So my challenge to you is to MAKE THE MOST OF THE 31 DAYS IN AUGUST, MAKE ONE HEALTHY CHANGE THIS MONTH... it may be going to bed a little earlier, it may be eating more vegetables or fewer sweets, it may be trying out some yoga or adding a few more minutes of physical activity each day, or even striving to have a better attitude. Whatever it is, make August a great month by making a small change!
Week #30 July 25, 2017: General exercise guidelines recommend that you get 30 minutes of physical activity 5 days each week. So for week 30 my challenge is to do just that...30 MINUTES OF EXERCISE 5 DAYS THIS WEEK, your body will love it!!
Week #29 July 18, 2017: Week #29 is all about balance...TRY HOLDING THE TREE POSE FOR 29 SECONDS ON EACH SIDE, hold for longer if you can or for even more of a challenge, try it with your eyes closed!
Week #28 July 10, 2017: This is the third summer that my brother Mark and I have hiked Squaw Peak early in the morning and it just so happens that the climb is just over 2800 feet, perfect for my post for week #28! So my challenge this week is to GRAB A FRIEND OR A SIBLING, ANY WORKOUT BUDDY, AND GET OUT TO DO SOMETHING ACTIVE...good company along with a good workout is hard to beat!
Week #27 July 4 2017: Week twenty-seven, oh thank heaven. I believe that part of health and well-being is BEING MINDFUL AND THANKFUL FOR THE GOOD THINGS IN LIFE. So my challenge on this Independence Day is to pause and ponder on the blessings of living in the land of the free and the home of the brave.
Week #26 June 26, 2017: Last week I took the stairs instead of the elevator in a parking garage, there were two flights of stairs and each one had 13 so that made 26 STAIRS, which is perfect for my post for week #26...so my challenge this week is to SKIP THE ELEVATOR AND TAKE THE STAIRS!
Week #25 June 19, 2017: One of the many great things about summer is the fruit that is available! For week #25, here is a LIST OF 25 SUMMER FRUITS, my challenge is a delightful one, ENJOY SOME OF THESE SUMMER FRUITS THIS WEEK.
Strawberries, grapes, watermelon, cherries, blackberries, cantaloupe, guava, plums, nectarines, apricots, mangos, pears, currants, blueberries, grapefruit, boysenberries, honeydew melons, gooseberries, oranges, limes, raspberries, kiwis, peaches, papaya, and huckleberries.
Strawberries, grapes, watermelon, cherries, blackberries, cantaloupe, guava, plums, nectarines, apricots, mangos, pears, currants, blueberries, grapefruit, boysenberries, honeydew melons, gooseberries, oranges, limes, raspberries, kiwis, peaches, papaya, and huckleberries.
Week #24 June 12, 2017: Do you listen to music while you exercise? Music is great motivation during a workout! Currently this is my favorite music for my workouts, I love tracks 1-4 and 8. So my challenge for week #24 is TURN ON YOUR FAVORITE MUSIC AND DO 24 MINUTES OF EXERICSE...you can go out on a walk or run, do some strength training, anything to get moving for 24 minutes. Enjoy!
https://www.youtube.com/playlist…
https://www.youtube.com/playlist…
Week #23 June 6, 2017: Week twenty-three, be careful of the knee. My challenge for this week is to LISTEN TO YOUR BODY. I always tell my clients there is a difference in discomfort when exercising...there is muscle burn and there is the feeling of a potential injury. My knee does not like to do certain things, like running, I get a pain in it that says there could be a potential injury so do I keep running? Nope. I find many other cardio exercises that do not cause the knee pain. So listen to your body, take good care of it, do a workout that is right for you!
Week #22 May 29, 2017: My lovely and strong client Laura is doing a ball knee tuck, it's a challenging and effective core exercise...my challenge for week #22 is to do 22 REPS OF THIS EXERCISE, so if you have a balance ball give them a try! They can be broken down into 2 sets of 11 reps or even break them down into 3 or 4 sets. Your abs will love it!
Week #21 May 23, 2017: Balance is part of fitness and balance postures can be fun challenges! So for week #21 I challenge you to SEE IF YOU CAN BALANCE IN THIS POSTURE FOR 21 SECONDS...THEN SEE IF YOU CAN BALANCE FOR 21 SECONDS ON THE OTHER LEG!
Week #20 May 15, 2017: 20/20 vision is considered great vision and I had a great 20/20 VIEW this morning from Y mountain. The scenery was beautiful from all sides. GETTING OUT FOR A HIKE is awesome for the view and for the body, I highly recommend it!
Week #19 May 9, 2017: Here's a question for you on week #19...what do you eat on a regular basis? CAN YOU NAME 19 FOOD ITEMS THAT ARE PART OF YOUR REGULAR DIET? Here are 19 of mine. Now, do a quick self-evaluation, do you notice anything you could change for the better?
Week #18 May 2, 2017: For week #18 I have an awesome plank challenge for you...GET IN PLANK POSITION ON YOUR HANDS AND FEET AND DO 18 REPS OF EACH OF THE FOLLOWING PLANK VARIATIONS -
1. pull your right knee to the outside of your right elbow and then pull your left knee to the outside of your left elbow
2. tap your right shoulder with your left hand, tap your left shoulder with your right hand
3. pull your right knee toward your left elbow, pull your left knee toward your right elbow
4. drop your hips down to the right, come back to center and then drop your hips down to the left
1. pull your right knee to the outside of your right elbow and then pull your left knee to the outside of your left elbow
2. tap your right shoulder with your left hand, tap your left shoulder with your right hand
3. pull your right knee toward your left elbow, pull your left knee toward your right elbow
4. drop your hips down to the right, come back to center and then drop your hips down to the left
Week #17 April 24, 2017: I've always liked the number 17 so for this week I'm sharing something else that I like- this FULL BODY STRETCH. Come into this stretch, hold it, breathe, and enjoy it. Last week during a yoga session with a client we were in this stretch and she commented that she could feel her stress leaving her body "like when you take the lid off a boiling pot of water and the steam rises." It was a great description! And it's true, taking a minute to be still and stretch can do amazing things!
Week #16 April 18, 2017: 16 minutes of cardio for week #16! KEEP YOUR HEART RATE UP FOR 16 MINUTES...get on your treadmill or exercise bike, take a walk or run or ride your bike outside, turn on your favorite music and dance, run up and down your stairs and around your house, do a HIIT workout, there are so many possibilities! Pick an activity that is at your level and get moving!!
Week #15 April 10, 2017: Do you keep track of how many steps you take each day? For week #15, my challenge is for you to SEE HOW LONG IT TAKES YOU TO REACH 15,000 STEPS. During spring break, my husband and I went to Antelope Island and did some walking on the trails there...I ended up with almost 13,000 steps for that day, I reached 15,000 around noon the next day. How long will it take you to reach 15,000?
Week #14 April 3, 2017: Love them or hate them, burpees are a great way to engage your full body, as well as your heart...they get the heart pumping! For week #14, I challenge you to do 14 BURPEES, they can be right in a row or you can take a break when needed. Enjoy!
Week #13 March 28, 2017: Our bodies are quite amazing...do you ever stop to think about all the things you appreciate about your body? For week #13, I challenge you to MAKE A LIST OF 13 THINGS YOU APPRECIATE ABOUT YOUR BODY...think about how your eyes allow you to see, how your hands allow you to do countless things, how your heart pumps blood continuously or how you appreciate a physical attribute. We only have one body...don't take YOUR body for granted, take a few minutes to reflect on the body that is all yours and appreciate what an amazing thing it truly is!
Week #12 March 20, 2017: GIVE THIS FULL BODY EXERCISE A GO FOR 12 REPS. Keep your hips up off the floor as you alternately bring your right fingers to your left toes and then your left fingers to your right toes. You engage your upper body, lower body and core during the whole exercise, you'll love it!
Week #11 March 13, 2017: Week #11 of 2017 is here and my challenge to you is to SET YOUR TIMER FOR 11 MINUTES AND HEAD OUTSIDE FOR A WALK. TRACK HOW MANY STEPS YOU TAKE AND THE DISTANCE YOU COVER IN THAT 11 MINUTES. According to my phone, I walked 1,529 steps and covered .8 miles. And it's a lovely warm day here in Provo...going for a walk was a great way to get out and enjoy the springtime weather!
Week #10 March 6, 2017: Welcome to Week #10! For this week, my challenge is to do 10 REPS OF EACH OF THESE 10 BODY WEIGHT EXERCISES. See if you can do the whole list straight through, taking time to rest when needed. I do my challenges each week so I'm off to do my 10 reps of 10!
Week #9 February 27, 2017: There are various recommendations on how much water you should drink each day, some sources recommend 9 cups a day, so for week #9 my challenge is to DRINK 9 CUPS OF WATER EACH DAY. What will staying hydrated do for you? Keep your energy level up, promote digestive health, flush out toxins and aid in healthy skin to name a few.
Week #8 February 21, 2017: Week #8...STAND UP STRAIGHT. Last week I had a client say that a coworker told her that she was standing straighter, that is something we had been focusing on so I was happy to hear that there was a noticeable difference! Good posture looks good on everyone!
Week #7 February 14, 2017: My challenge for Week #7 is to do 7 GOOD OLD-FASHIONED PUSH-UPS. Push-ups are a great way to strengthen the upper body and there are many ways to do them...on your toes, on your knees, with your hands on the kitchen counter or even with your hands on the wall so pick a position and give me 7!
Week #6 February 6, 2017: My challenge for week #6 is to get in some PHYSICAL ACTIVITY 6 DAYS THIS WEEK...everyone has a different level of activity so it could be taking a walk around the block, it could be weight lifting, it could be a HIIT workout or yoga. There is no right or wrong activity, just something active for six days this week!
Week #5 January 30, 2017: My challenge for you this week is to TAKE 5 MINUTES TO BE STILL...set aside your phone, turn off all noise, close your eyes and take 5 minutes to calm your mind. Be mindful of your breathing and direct your thoughts to the positive things in your life. See how you feel when you are done..
Week #4 January 23, 2017: 4 MINUTE WORKOUT SET...do these 8 exercises for 30 seconds each right in a row which totals 4 minutes. This is an up/down set so you alternate between standing and floor exercises. If you want more you can repeat the set 2, 3 or 4 times!
Week #3 January 16, 2017: Eat 3 SERVINGS OF VEGETABLES each day this week. Vegetables are full of essential vitamins and minerals and are a great source of fiber. They make great snacks and add flavor and nutrients to meals. So be sure to eat your veggies and I will too!
Week #2 Janaury 9, 2017: 2 HOURS OF CARDIO EXERCISE during the week. This can be split up between different days, for example do 30 minutes a day for four days of the week, but get at least 2 hours total of some form of cardio exercise that keeps your heart rate elevated.
Week #1 January 2, 2017: What better way to start off the new year than with a 1 MINUTE PLANK...keep this up all year and your core will thank you!
December 22, 2016: Merry Christmas to everyone! And a Happy and Healthy New Year!!!!
December 12, 2016: Have you heard it said that chocolate milk is a good post-exercise recovery drink? Well, I agree. Specifically for after an endurance exercise, chocolate milk is a good recovery drink, it offers a good balance of carbohydrates and protein and also is a good source of calcium and other vitamins and minerals to replenish your body. In fact, after my 60 minute swim this morning I came home and had a glass!
December 5, 2016: I started with a new client this past August and in our first session we did a heart rate recovery test, we repeated the test again in September and then in November and her heart rate recovery improved each time...she has made awesome progress and her heart has become more conditioned. Just another benefit of regular cardio exercise!
November 28, 2016: The snow has come to Utah County which means winter is here. This could put a damper on your outdoor workouts but you can do effective and challenging workouts indoors as well, just in your living room space with in-home personal training!
November 21, 2016: During this week of Thanksgiving, give thanks for the body you were born with...it's the only one you have and it's amazing! From your head to your toes, from your hands and arms to your feet and legs, from your complicated and incredible internal systems to your muscles and bones, it's all amazing. So give thanks for the body you have...and take good care of it by staying physically active!
November 14, 2016: I went to the pool and swam laps this morning...it was a fulfilling workout and felt great, awesome way to start my week! Have you exercised today?
November 7, 2016: Single leg deadlift...excellent balance and strength exercise. It can be done with weights but is also an effective bodyweight exercise.
October 31, 2016: Happy Halloween! Halloween is typically not one of the healthiest days of the year but joining your littles ones to trick-or-treat can boost your steps for the day and using moderation in the treats you choose to eat are two ways to keep up your healthy habits...even on this candy filled holiday!
October 26, 2016: "An ounce of prevention is worth a pound of cure" - Benjamin Franklin. This quote definitely applies to exercise...regular exercise can help prevent cardiovascular disease, type 2 diabetes, osteoporosis, and obesity, just to name a few. Do it for yourself!
October 17, 2016: "Time flies when you're having fun." One of my clients actually said this last week during her session (as she ran a medicine ball up her stairs) when she realized her session was almost over, I laughed and told her I was going to quote her on that! She is proof that exercise can be fun!!
October 10, 2016: The burpee...you may hate it but love it when it's over. It is a great total body exercise but it does have a strange name. I have had clients ask why this exercise is called a "burpee" so I did a little research, here's the short answer. Royal H. Burpee was a physiologist in New York City in the 1930's, he invented a four step movement to be done four times in a row as part of a fitness test. Actually, I'm glad to know where the name came from, it makes sense! Want to read more? http://www.huffingtonpost.com/2014/05/02/burpee-history_n_5248575.html
October 3, 2016: One good thing leads to another. I commented on this last week to a client who finished a solid workout session first thing in the morning. I reminded her to eat well that day and how combined with her workout that makes for a productive and healthy day. Regular exercise and eating well definitely contribute to feeling good, which contributes to positive thinking and so on...I believe it!
September 26, 2016: Fall is such a great time of year for outdoor exercise...a morning bike ride on the Provo River Trail was an awesome way to start one of my days last week. I highly recommend it!
September 19, 2016: I enjoyed a Saturday afternoon hike with my daughter, my husband and our dog this weekend. It wasn't too strenuous but I had over 13,000 steps when we were done, so not too bad for an afternoon. Hiking or walking up the canyon is a great way to enjoy the amazing fall leaves and get some physical activity at the same time!
September 12, 2016: In the last 5 weeks one of my clients has had awesome results...she started an eating plan where she eats small portions every 3-4 hours, we incorporated more cardio into her workouts and we continued strength training. She lost over 4 inches in those 5 weeks...well done! She was dedicated to making changes and she is enjoying the results.
September 6, 2016: 30 minutes a day of exercise is recommended for maintaining health and fitness but if there is a busy day where you don't have 30 minutes at one time you can break your workouts into three 10 minute workouts during the day and it is still effective! Like this morning...I didn't have 30 minutes but I had 10 so I set my timer for 10, grabbed my weighted bar and did a 10 minute continuous combination exercise of bent over rows, deadlifts, squats and overhead shoulder press.
August 29, 2016: When a client asks me for nutrition advice, I encourage them to set one healthy eating goal and to make sure it is REALISTIC and SPECIFIC. I also encourage them to make it a lifestyle change, not just a temporary diet change. The last couple weeks I have seen two clients set realistic, specific goals and stick with them...one was to reduce the amount of rice she was eating each night from 1 cup to 1/2 cup and the other was to reduce her Pepsi consumption and increase her water intake. Well done to both of them!
August 22, 2016: A strength training session with a client today involved these weights, along with her body weight and the whole session was done on the floor. We worked on chest, back, hip flexors and extensors, abdominals and obliques and had a solid workout...without even standing up.
August 16, 2016:I love this time of year...peach season!!! Peaches are not only delicious but are low in calories and a good source of fiber, vitamins A & C and potassium. Enjoy them while you can!
August 8, 2016: I like running but my left knee does not...so I run short distances and stop before my knee pain starts. I always remind my clients to listen to their body, there is a difference between your body saying that something is hard or saying that it is experiencing pain that could lead to injury. Your body knows best so listen to what it's telling you and follow what it says!
August 1, 2016: I just finished a 60 minute HIIT workout...I'm completely sweaty and I love it! I love the feeling of completing a challenge! HIIT workouts can be effective at many levels, high or low impact, all cardio or cardio and strength combination. As a personal trainer, I use HIIT workouts at the level that is right for my clients. Are you up for a challenge?
July 25, 2016: Last week I did yoga right before going to bed...focused on breathing, stretching and relaxation, even using a pillow and blanket for some parts. It was a lovely way to end the day and it made for a peaceful nights sleep.
July 19, 2016:I remember a doctor's appointment over 20 years ago where the doctor was asking me about healthy eating and exercise, she then asked if I wore my seatbelt when driving. She pointed out that living a healthy lifestyle doesn't do any good if I didn't keep protect my life while driving..her advice made an impact, I've always remembered that! So buckle up!
July 11, 2016: This morning one of my clients made the comment that she needed to exercise to "clear her head." And she did! I agree with her, physical activity is one of the best ways to find some mental relief!
July 5, 2016: Last week I did an early morning hike to Squaw Peak, it was a great way to start the day! Not much starts a day out better than some form of physical activity!
June 27, 2016: Put simply, the Yin Yang symbol represents harmony and balance in life. It represents opposites and how they are complementary and interconnected. Some examples are moon/sun, stillness/movement, female/male, winter/summer, passive/active. I have been practicing yin and yang in yoga with some of my clients, engaging in active movement and then enjoying stillness and passive stretching...it's lovely!
June 20, 2016: Peanuts have been my snacking choice lately, I grab a handful when I need something quick. Peanuts make a great snack, of course they taste great but they also are a healthy choice...good source of protein, 0 cholesterol, low carbohydrates, with most of the carbs coming from fiber, and lower cost than most other nuts. They are high in fat but the majority is monounsaturated fat, which is a healthy fat.
June 14, 2016: Weight loss is commonly associated with exercise. Yes, weight loss is definitely a benefit of exercise but there are many other, less mentioned, benefits as well! Here are some real results my clients have experienced with regular exercise...
-Increased energy
-Reduced stress
-Reduced knee pain
-Increased muscle strength and endurance
-Muscle definition
-Improved bone density
-Increased cardiovascular endurance
-Increased flexibility
-Improved sleeping
-Improved abilities to do everyday activities
-Improved posture
-Satisfaction and fulfillment at seeing progress and completing challenges
-Improved balance
-Quicker recovery from sickness or injury
-Motivation to stay active because they see these benefits!
June 7, 2016: Need a quick cardio workout? I've been using my jump rope in my backyard lately when I need a quick and effective cardio challenge... 10-15 minutes with a jump rope is an awesome way to get your heart rate up!
May 31, 2016: "You've messed up your diet and you didn't exercise today-so what? You didn't ruin anything. Get back on track tomorrow. If you have one flat tire, do you slash the other three? Of course not." - Jillian Michaels. I agree with Jillian on this...if you have an unhealthy day, start fresh the next!
May 23, 2016: As a kid, my mom always taught me that when I plan a meal I should include foods that contain a variety of colors. I thought she just thinking about presentation, with all the different colors, I didn't realize at the time that it was more than that...she knew it was important to include the variety of colors because that is where important vitamins, minerals and nutrients come from. Lesson well learned Mom!
May 16, 2016: This is a perfect time of year for outdoor physical activities, like hiking. My husband and I spent the weekend hiking in southern Utah...great exercise and awesome scenery. Take advantage of the mild spring weather and enjoy some outdoor exercise!
May 9, 2016: Many activities that we do during the day are done with our arms out in front of us, our shoulders and upper back rounded forward...driving, preparing food, working on a computer, making the bed, folding laundry and so on. Try this stretch for counteracting that position that we spend so much time in- lie on your back with legs flat on the floor, open up your arms into a "goal post" shape with elbows bent, and let your arms rest on the floor. It opens up the chest, stretches the chest and shoulders and flattens the upper back. Give it a try, see if you feel tightness in your chest and shoulders. Doing it regularly will also help your posture. It's simple...but effective!
May 2, 2016: If you think you have to belong to a gym to get regular effective exercise, think again! I train my clients in their homes and we do workouts that strengthen the heart, increase muscle strength, and increase endurance and flexibility in a space the size of your front room.
April 25, 2016: I'll admit it...I've never been good at eating vegetables because I don't really like them. BUT lately I've made an effort to eat more vegetables because I know the nutrition they provide is important, and I'm finding the more I eat them, the more I like them and feel like I'm lacking something if I don't eat them everyday. I'm snacking on pea pods today, and enjoying it!
April 18, 2016: As a personal trainer, I provide motivation for my clients to be active. I love watching my clients find commitment to an active lifestyle and become dedicated to exercise!
April 11, 2016: Which would you choose? One of my clients and I were talking about snack choices, Cheetos and Wheat Thins both came up so I looked up the nutrition facts on both, here is what I found:
Cheetos - 160 calories per serving, 90 of those calories from fat, 8 calories from protein and 60 calories from carbohydrates with less than 1 gram fiber, first ingredient is enriched corn meal.
Wheat Thins - 140 calories per serving, 45 of those calories from fat, 8 calories from protein, 88 calories from carbohydrates with 3 grams fiber, first ingredient is whole grain wheat flour.
April 5, 2016: My daughter and I have been going to the pool lately to swim laps. Swimming is an awesome way to exercise...you use upper body, lower body and core muscles without impact on your joints.
March 28, 2016: A body in motion tends to stay in motion. It's a law of physics that definitely applies to our own bodies!
ABC's of Health and Fitness:
March 21, 2016: Studies have shown that regular aerobic exercise improves the quality of sleep. Just another benefit of an active lifestyle...better ZZZZzzzz
March 14, 2016: YOGA...I love it! Yoga is excellent for strength, flexibility, focus and breathing. I always feel amazing after a yoga practice. This is the "cat" pose, it is so good for lengthening the spine. If you haven't tried yoga, give it a try and see what it does for you!
March 7, 2016: Add a little something X-TRA good to your week...eat an extra vegetable or fruit each day, drink an extra glass of water, do an extra 10 minutes on your workout or be extra mindful of those around you.
February 29, 2016: WALKING may seem simple but there are many health benefits that come with it. Find ways to fit more walking into your day...when you have a break at work, walk instead of drive to the store, take a nightly walk around the block, fit those steps in where you can!
February 22, 2016: V is for VARIETY. Add some variety to your workouts! Variety keeps your body challenged and keeps you from getting bored with the same routine.
February 16, 2016: Choose to look at the UP side of life, the positive side, the sunny side. Is this sometimes hard to do? Yes. But does it make a difference in our lives and our health? Yes!!
February 8, 2016: TABATA training...20 seconds of high intensity exercise followed by 10 seconds of rest. Excellent way to improve endurance and cardiovascular health, not to mention raise your metabolism. There are countless variations of exercises you can use and you can go as short as 4 minutes or as long as 30, it's an awesome challenge...give it a try!
February 1, 2016: When it comes to regular exercise the hardest part can be knowing where to start. But the sooner you START, the sooner you will realize the many benefits that regular exercise will have for you!!
January 25, 2016: R is for ROWS. There are several variations of rows including standing, sitting, kneeling on a bench or using a machine, whichever method you use will be great for strengthening the muscles in the back and supporting the spine.
January 18, 2016: This quote can apply to QUALITY of life. Being active improves quality of life in so many ways, keeping you strong inside and out and improving the way you feel both physically and psychologically. And it's true, it does take effort...but it's worth it!!
January 11, 2016: P is for PROGRESSION, I choose this as the name of my business because my desire is to see my clients progress! P is also for PERSONAL, each of my clients is different and I love designing personal training programs for each one!
January 4, 2016: Craving something sweet? Grab an ORANGE...oranges are a perfect sweet snack, low in calories and full of nutrients such as Vitamin C, fiber and potassium.
December 28, 2015: For the New Year, try something NEW and active! It could be strength training, yoga, Tabata training, working with a Bosu ball...these are all modes of exercise I use with my clients and there are many more new things to try! I went snow shoeing for the first time last weekend, it was an awesome new activity, beautiful scenery and great workout!
December 21, 2015: Just so happens that the letter this week is M...so Merry Christmas! M is also for MODERATION, remember this word when enjoying all those holiday treats!
December 14, 2015: LOOK for ways to add more activity to your day. One of my clients today mentioned how she decided to take a walk as she had a conversation on the phone...perfect example!!
December 7, 2015: For a challenging strength workout that also increases your heart rate, try a KETTLEBELL workout. Kettlebells are very versatile...they are great for the core, the upper body and lower body. They are a favorite of mine to use with my clients.
November 30, 2015: The word for the week is JOINTS. The more your body moves, the less stiff your joints will be. Regular exercise also strengthens muscles and aids in weight loss...both taking pressure off your joints. Just a few more benefits of an active lifestyle!
November 23, 2015: I is for ISOMETRIC exercise, which is a type of exercise where a muscle is contracted but there is no movement. The plank is an example of this type of exercise, the muscles throughout the body are engaged but there is no movement. It's an awesome way to strengthen muscles!
November 16, 2015: Your HEART is a muscle that needs regular exercise. Aerobic exercise strengthens your heart which increases its ability to perform all its vital functions!
November 10, 2015: G is for GOALS. Fitness goals can be short or long term...a short term goal may be "I"m going to finish all 3 sets of this strength exercise," a long term goal may be, "I'm going to do a 1 minute plank by the end of the month." Both are awesome and it feels great to accomplish a goal...just remember to keep your goals simple and realistic. As a personal trainer, I love to see my clients reach their fitness goals!
November 2, 2015: Physical activity brings a FEELING OF FULFILLMENT. I see it with my clients at the end of a workout session and I felt it this morning when my dog Bud and I took a hike to the Y. I love the feeling! Even Bud was fulfilled, thirsty but fulfilled.
October 26, 2015: One of the benefits of regular aerobic exercise is an increase of ENERGY. Here is a brief scientific reason why: our cells contain mitochondrion, this is the part of the cell where energy is made. The amount of mitochondrion increases with regular aerobic activity so our bodies have the ability to create more energy. Pretty cool cycle!
October 20, 2015: DUMBBELLS are an awesome tool for building muscle...they can be used for upper and lower body and even the core.
October 13, 2015: CHALLENGES bring progress. Part of exericse is taking on new challenges. I strive to challenge each of my clients, at whatever level they are on, and I love to see them accept new challenges and succeed!
October 5, 2015: This time of year is perfect to get out and enjoy a BIKE ride. I enjoyed one the other day on the Provo River trail, it was great for my body, mind and soul!
September 28, 2015: They say an APPLE a day keeps the doctor away. This may be true...apples contain antioxidants which help prevent cancer, they aid in regulating blood sugar which helps reduce the risks of diabetes, and an apple a day can decrease bad cholesterol and increase good cholesterol which reduces the risk of heart disease. So enjoy an apple a day...whole apples with the skin are best!
Weekly Steps for Health and Fitness Progression...
September 21, 2015: Exercise is good for your body AND your brain. There are several positive effects that being active has on your brain, one being that exercise causes the brain to release dopamine which helps with attention and clear thinking. What better way to clear your mind and help you focus than by doing something to benefit your body as well?
September 14, 2015: Green smoothies are quite popular these days. This one is my personal favorite...1% milk, a packet of Carnation instant breakfast mix, a frozen banana and a couple handfuls of spinach. It's full of nutrients and tastes great!!
September 8, 2015: One of my favorite ways to use a stability ball is to lie on it with my head and upper back on the ball and do chest presses, it's a full body strengthening exercise. My lower body and core are working to stabilize my body, as my chest and arms work to lift the weights. Stability balls are awesome for exercises like this!
August 31, 2015: CONSISTENCY plays an important role in many aspects of our lives and exericse is no different. Consistant exercise keeps your heart healthy, your bones strong, your joints loose, your metabolism high, and your mind clear...among many other things!
August 24, 2015: What can you do in 30 minutes? It's not a lot of time but taking just 30 minutes a day, 5 days a week to be active is so good for your physical and emotional health...it's amazing the difference that 30 minutes can make!
August 17, 2015: How often are you aware of your breathing? Your body is made up of trillions of cells and all those cells need oxygen to function! Take a moment and focus on your breathing...consciously inhale deeply, filling your lungs and then push the air out as you exhale. Deep breathing helps oxygenate the cells throughout your body, it also aids in improving posture (did you notice your posture improve as you inhaled deeply?) and helps reduce tension in your body.
August 10, 2015: Enjoy some watermelon this summer! Watermelon is great for staying hydrated, since it's made of mostly water, but it also contains fiber, is high in vitamins, minerals and antioxidants and is low in calories...pretty SWEET combination!
August 3, 2015: It's a cloudy, rainy, Monday morning here in Provo. The rain has the tendency to keep us indoors and along with spending the day indoors can come the urge to snack which can lead to extra unneeded calories for the day :( Replace the urge to snack with something active like running up and down your stairs, doing some sit-ups or push-ups or vacuum your house...or grab your umbrella and enjoy a walk in the rain!
July 27, 2015: Have you exercised today? Exercise is the best way to start your day! It can be challenging to exercise regularly...not knowing what kind of exercises to do, finding the time, lacking the motivation, getting tired of doing the same thing everyday. As a personal trainer, I can help you overcome those obstacles with motivation, variety, and exercises that are at your level but still give you a challenge, and I come to you in your home. If you would like to make regular exercise a part of your life, let's talk!
July 20, 2015: A stretch I commonly use with my clients is called the "cat stretch." It's an excellent way to increase flexibility in your spine and it also strengthens your wrists and shoulders. Give it a try and enjoy the stretch all along your back.
July 13, 2015: Strengthen your bones with calcium and vitamin D...calcium is the building block for strong bones and vitamin D is necessary for calcium absorption. Milk is a great source of both calcium and vitamin D.
July 6, 2015: What did you eat for breakfast today? Hopefully something! There are many benefits to eating breakfast, such as giving you energy to start your day and reducing hunger so you don't overeat when you do eat. Including protein, whole grains, dairy, fiber or fruit with your breakfast will start your day with essential nutrients. So don't skip breakfast!
June 29, 2015: I stared my week with an early morning hike to Squaw Peak. I highly recommend starting a day this way! I enjoyed the beatiful scenery and the awesome exercise.
June 22, 2015: Exercise is a great way to improve your mood! On a day when you may be feeling down, doing something active gives you a boost. It may be a cardio workout, some strengthing exercises or even yoga, it's definitely an excellent pick-me-up.
June 15, 2015: Is laughter the best medicine? Maybe! It's definitely a great form of stress relief and research shows that laughter increases oxygen intake and stimulates the heart and circulation which distributes that oxygen all throughout the body. Laughter improves the mood and there's another benefit...it stimulates the abdominal muscles!
June 8, 2015: Summer is here! If going to the pool is part of your summer, take advantage of your time in the water to get an extra workout...marching or jogging in place, treading water, swimming laps, planks on the stairs; the water is an excellent place to exercise!
May 25, 2015: Chance are, as you read this, you are sitting on a chair. Give this hip stretch a try as you are sitting! Cross one leg over the other-you may already feel a stretch through your hip-if not then lean forward until you feel the stretch, then be sure to do the other side.
May 18, 2015: The Plank...it's a popular exercise these days. Is it an effective exercise? Yes! When done properly by keeping your body in a straight line and tightening your abdominal muscles, it is a very effective way to strengthen your abs and improve your posture.
May 11, 2015: Ever think about how fast you eat a meal? Eating slowly has it's advantages...chewing food more thoroughly makes it easier for the body to digest and it also makes nutrients more accessible for the body to use. Eating slower also gives the brain time to let the stomach know when you have had enough which helps avoid overeating.
May 4, 2015: "Variety is the spice of life"...I believe this also applies to exercise. Doing a variety of exercises challenges your body in different ways and variety also helps exercise be more enjoyable. I use a variety of exercises when training my clients to keep them challenged both physically and mentally.
April 27, 2015: Ever feel sluggish or weak? If so, try drinking more water. Sluggishness and weakness are both symptoms of dehydration, water may be just what you need to wash those symptoms away!
April 20, 1015: Studies have shown that aerobic exercise can improve your quality of sleep...when you sleep well during the night, you wake feeling more energetic, which boosts your readiness to exercise, which helps you sleep well again the next night. Pretty beneficial cycle!
April 13, 1015: Joints are essential for body movement and it's important to stay active to keep your joints functioning properly. When joints become stiff or painful, low impact activity and weight training can be the best medicine to relieve the pain or stiffness and at the same time strengthen the muscles to absorb some of the impact on the joint.
April 6, 2015: When it's time for a meal, do you usually fill your plate and then eat everything that is on your plate? It's easy to overeat this way! To helpwith portion control and avoid overeating, use a smaller plate, that way your plate can be full but you won't be eating too much at one meal.
March 30, 2015: It's one thing to have QUANTITY of life but what about QUALITY of life? Living well involves, you guessed it, exercise!
March 16, 2015: Did you know the sun is a source of Vitamin D? Vitamin D is essential for bone, teeth, muscle and immune system health and our primary source of this important nutrient is the sun.
March 9, 2015: I have often heard it said, "Take the stairs instead of the elevator." This really is good advice! Every time you take the stairs you are giving your legs and your heart a boost. Don't overlook the stairs in your home either, take advantage of them with an extra trip up and down a couple times a day!
March 5, 2015: Healthy snack idea...celery with peanut butter. Celery is low in calories and a good source of fiber, peanut butter is low in carbs and a good source of protein. It's one of my favorite snacks!
Feb 23, 2015: Do you have healthy eating habits? Are you getting enough protein or vitamins from your diet? Are you eating too much sodium or saturated fat? A great way to track your daily eating and help you be more aware of making healthy choices is www.choosemyplate.gov Start with "Supertracker" on their website, track what you eat for a week and see what you learn!
February 16, 2015: Simple but effective challenge...when you stand up from sitting on a chair or couch, do not use your hands to help yourself up, let your legs do all the work. This is awesome for your quads, the muscles in the front of your thigh, above your knee. Think of all the times you can strengthen your legs throughout the day with this one little change!
February 9, 2015: Have your Nikes or Reeboks been hibernating for the winter? Take advantage of this lovely warm Utah weather and get those shoes out for a walk!
February 2, 2015: There are so many benefits of weight training! One benefit is the role weight training plays in weight loss...it increases the % of fat-free mass in your body, which leads to a higher resting metabolic rate, which means your body uses up more calories during the day, which will aid in shedding those unwanted pounds.
January 26, 2015: Not all calories are created equal. While a 1 oz serving of potato chips and a 1 oz serving of almonds have about the same amount of calories, the potato chips contain more sodium and carbohydrates while the almonds are higher in protein, fiber and several vitamins and minerals. The almonds will also keep you feeling full longer. Some things to consider when it's time for a snack!
January 19, 2015: When you think of exercising, do you think of balance? Even if you don't realize it, you are using balance in many of your daily activities. There are lots of ways to improve your balance, I incorporate several different balance exercises with my clients...they are challenging but can also be fun!
January 12, 2015: If weight loss is your goal, remember the key is to expend more calories than you consume each day. So if you want to shed some lbs...eat less and move more!
January 5, 2015: Weight training strengthens bones...one of my clients is an AWESOME EXAMPLE of this, she recently had a bone density test and was expecting poor results since osteoporosis runs in the women in her family. She was pleasantly surprised to find that her bone density was in the normal range and when her doctor asked her if she does weight bearing exercises she was happy to say, "Yes, twice a week!" I LOVE hearing benefits of exercise like this!!
December 29, 2014: Water is essential for several bodily processes, including temperature regulation and chemical processes to keep the body in balance. General recommendations for water intake are 9 cups per day for women and 13 cups per day for men. Keep your body hydrated...drink that water!
December 15, 2014: When is the last time you did a push-up? Push-ups are a great exercise for your chest and tricep muscles but if you think you can't do one, think again! You can do effective push-ups in several ways...standing push-ups can be done with your hands against a wall or for a little more of a challenge place your hands on the edge of your kitchen counter top and start from there. On the floor they can be done on your knees or toes and for even more of a challenge, start on your toes and raise one leg as you do each one. Go ahead, give one of these a try!
December 8, 2014: The holidays are a wonderful time of year but it is true that sometimes they may not be so kind...health wise. When it comes to eating during this holiday, enjoy a favorite treat but enjoy just one...instead of three of four!