296 posts in this category

How Muscles Are built

Muscles are built lifting slowly and with great effort. Completing a 60 minute weight lifting session brings up the heart rate, tires the body out, and burns calories over a longer period of time than cardio.

If you're looking to change the shape of your body, look no further - lift slowly, lift heavy, and get lots of rest.

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Eating Doesn't Make You Fat

If you're eating healthy foods and still gaining weight, it's important to explore what your body doesn't like and find the source(s) of inflammation. Not all healthy foods are friendly for every person.

Black beans and broccoli are foods that just don't agree with me. They are healthy and I like them, but I am incredibly bloated and uncomfortable for hours afterward.

It's important to eat whole foods that make YOU feel good long after eating them!

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Accepting Help

Accepting Help. This is a link to a great article by Attila Ovari posted on his blog My Life's Adventures discussing accepting help and the biases we have about letting others help us.

Often our own biases hold us back. With respect to personal training, many women feel incompetent and insecure about letting someone "into their world" to help them lose weight and feel better about themselves. The question I hear over and over is "Why can't I do this myself?" You certainly could if you had the desire to study the subject.

However, people specialize in certain areas of study because they're interested. In an area I may have interest and knowledge is not the same area another person finds interesting and chooses to delve into study. Does that make us incompetent? Should we feel insecure? Absolutely not.

The truth about the human body, especially for women, is that it changes drastically. Sometimes we get so wrapped up in life that we forget about ourselves and end up in a situation where we just don't know what to do anymore. Our body feels too far gone, or out of shape, that we fear it just isn't possible to get back in shape.

What does it mean to be in shape anyway? The beauty is that one person's answer is slightly different from another person's. Looking like a "super model" isn't realistic, but feeling good and having plenty of energy to keep up with your family and lifestyle certainly is. It is a realistic expectation to fit into your clothes without feeling "stuffed" into them.

Accepting the help of a personal trainer doesn't have to be permanent, but the knowledge you receive about YOUR body to help you get back on track is certainly worth it -  NO SHAME required!

Best wishes on a wonderfully healthy weekend ;)

Feeling Hopeless?

A complicated situation can often be interpreted as hopeless.

As a mobile personal trainer working solely with women, I have met many clients that initially express feeling hopeless either due to a debilitating injury, invasive surgery, depression, etc. While I'm certain there are trainers that are unwilling or uncomfortable accepting complicated cases for a variety of reasons - these types of cases are the ones offering the biggest surprises - jaw dropping, tears streaming down the cheeks, holy buckets types of surprises that you have to see to believe!!

If you're feeling hopeless, it may just be an opportunity to find the right trainer to motivate, inspire, support, and challenge YOU! I'm living proof that we exist ;)

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Health is Wealth


Showing Love


U.S. Flag Food

4th of July is almost here! Looking for a fun, healthy food idea . . . Try this!

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  1. Layer 1: Chop strawberries finely.  Put 1/2 TBL chopped strawberries in bottom of popsicle mold.  Add enough water to barely cover the berries (Just a few drops at a time). Freeze for a min. of one hour

  2. Layer 2: Spoon out 1/2 TBL plain or vanilla yogurt on top of strawberry layer.  Return to freezer for min. of one hour.

  3. Layer 3 and 4: Repeat steps one and two.  Don't forget the sticks!

  4. Layer 5:  Fill top of popsicle mold with blueberries.  Fill the rest of the mold with water to cover the blueberries. Return to freezer until popsicles are completely frozen.

I'll be taking an extended break this weekend to regroup and hang with my peeps. Look for a new blog post on Monday ;)

Happy 4th of July weekend!!

Define Yourself


Happy Women Take Breaks

“The Marriage Sabbatical: The Journey That Brings You Home” by Cheryl Jarvis is an intriguing read. The-Marriage-Sabbatical

“The Marriage Sabbatical is a journalistic exploration of married women leaving home to pursue a dream, conquer a challenge, nurture a talent, or find themselves.”

The concept of this book does NOT focus on unhappy women looking for a way out of their marriage, but rather discusses the idea that happy married women sometimes need a “break” from their daily routine of being a mother, wife, daughter, granddaughter, aunt, etc. Since these women are happy, they still work while away to maintain the commitment to their lifelong relationship with their partner. (A much different idea than the movie "Hall Pass!")

Jarvis discusses the psychological and physical “pull” men and women feel when caring for others. It drills down on how it feels to have that constant pressure of responsibility. Since Jarvis is a woman, mother, daughter, etc., it focuses mostly on women’s roles. However, it is painfully clear that many men have these same interpersonal conflicts.

I find this book interesting because it is written for people that are happy in their relationships and deeply love the people in their lives, but often forget (or blow off) personal desires in order to keep everyone else happy and moving forward.

What do YOU think about this controversial concept of women leaving home for weeks, months, and years to find themselves?

Learning to Dance

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