Tag Archive | personal training

Happy Birthday! New music and personal training goal

Well hello there!  Today is a big day for me and my oldest son.  He is 16!!  I’ve loved every minute of planning fun surprises for him!  Last night a friend of his organized a surprise party.  I thought he knew, but really he didn’t!  We went to dinner with family while everyone showed up and then they all surprised him when we came home.  He has great friends!  THEN, this morning on his REAL birthday a few friends in our neighborhood came by in the morning to wake him up and take him to breakfast!  Hee hee!  Another surprise!  We went and made him an official driver too!  My heart is full of the greatest love when I think of becoming a mother for the first time.  I love all my kids equally, but that time with the first will always be dear to my heart.  My world revolved around him.  Here are a few pics. from the past and TODAY!!  Happy Birthday my sweet boy!!

securedownload-4 securedownload-2 securedownload-3 0001W7I’m tired today from staying up till midnight last night and then waking up to workout at the track at 6 a.m.  Our numbers were tiny today but I still loved working out outside in the morning hours.  I’m super sore from my leg workout yesterday!  I need to work legs more!  This weekend will be a leg burner as well since I’m running RAGNAR Friday and Saturday!!  We each have 3 legs and my total mileage is about 19 miles.  We’ll see how I do.  I haven’t really trained, but do I ever really stop??

Lately, several people have been wanting some nutrition and exercise advice.  I’ve told them I’m off duty till August!  Mostly because I want to organize my training.  I want to create a training manual for beginners, intermediate, and advanced programs.  I also want to put together a recipe book.  New goal!  Finish these projects in JULY!!!  I love what I do and helping people see results and I think this will make it even easier for them to lose weight.  Now I just need to set aside an hour or two every day to accomplish it!!

I’m going to end with a few favorite songs for the day!!  The first one is my son’s favorite song right now.  He plays it multiple times every day.  The second one is a band I learned about from the teenage girls at church!  And the third is a new Maroon 5 song that I love.  Have a wonderful day!  Lift heavy and SMILE always!!  (: (: (:

 

 

What to do a week before a marathon

We made it back from sunny Florida!  It was beautiful!  So nice to get away and only think about my workout, what to eat, if I wanted to go to the beach or pool, spa appointments…we were spoiled!  And when we returned, we literally hit the ground running.  I went straight to the junior high to pick up my daughter from cheer tryout AND she made it!!  She’s been on cloud 900!  My husband went straight to coaching at the ball field.  I have a few minutes to write and then I want to dig into laundry, housework, and grocery shopping.  Welcome Home!!

I didn’t take too many pics.  Here are a few.  I kept thinking how much my kids would have LOVED the beach!

securedownload-3 securedownloadWhile on the trip, I was able to read a couple books and my Runner’s World magazine.  This last issue was all about Boston.  They estimate 1 million spectators and 36,000 runners.  I cannot imagine that!  What a privilege for me.  This is what I will be thinking and doing during my last week before my race of a lifetime!

Number one on my list is SLEEP!  I’ll still exercise everyday, probably classes at the gym.  I’ll run 3-4 miles 3 times.  I’ll eat what I normally eat and cut out all the stuff I shouldn’t eat. As for my thoughts…CONFIDENCE.  Believe.  Determination.  Endurance.  Calm.  Relax.  Athlete.  Runner.  Patience.  Enjoy.  Smile.

I need to get out and work in my yard before the sun goes down.  Easter egg hunt on Monday!!  Enjoy life and be positive!  Happy Running.  Cherish. (:

 

Change your body workout

POR FIN!!!  Wow!  The days have gotten away with me.  Deciding to set up a personal training program and putting everything together has taken all of my time over the last several days!  How happy I am that so many people want to get healthier!  Yesterday I had back to back appointments all day.  I loved it!  I’m excited to help everyone reach their goals!  I KNOW they will!  I’ve set a goal for myself as well and I’ll be following MY OWN plan like I should!  I have two goals.  The first is to get a 6 pack!  Yesterday I took a before picture and I’ll take one each week to track my progress.  The second goal is to hit 128 by my 4-0 b-day!  I’ve got about 6 1/2 weeks.  The program I started for my clients is a 6 week challenge.  We set a goal.  We talked about nutrition.  I’m going to analyze a week of their diet and give them suggestions and ways to clean it up.  I told them everything they should be eating and what they shouldn’t be eating.  We went over my favorite forms of exercise: weight training and HIIT.  I gave them two workouts for the week.  We’ll meet weekly to discuss ways to improve, weigh in’s, and to go over a new workout!  I hope I didn’t overload them too much.  It’s all about consistency, dedication, and learning how to keep NEW habits!  Today I’ll share a KILLER workout that my church class did this morning!  We had a great turnout!  LOVED IT!!!  Sometimes I don’t realize how hard they are until I do them.  I DIED!!

X3

Front raises-15 

Bent over delt raises-15

Upright rows-15

Frog Hops-25

X3

Bicep Curl-15

Arnold Press-15

Pushups-15

Curtsy Lunges-25

X3

Tricep Dip-15

Tricep Pushup-15

One Arm Deadlifts-15 each leg

Run 1/4 mile

X3

Step Ups with weight-30

Walking Plank-20

V-Ups-20

Burpees-10

 

50 Hip Lifts with weight

50 Leg lifts each side

50 backward leg lifts each side

I need to get better about showing a picture of each exercise.  It’s hard to know what it is sometimes.  I’ll get there!  

Here are a few pictures from the last couple days.  Yes, I have new hair.  I’m still not quite used to it but it’s fun for a change.

Happy Halloween!

Happy Halloween!

So glad Halloween is over!  Way too much work spread out over several weeks for me!!  My FAVORITE holiday is coming up next!  Simple. Family. Food. Beautiful time of year!  

The next picture is one of my recent purchases from Lululemon!!  Way comfy and perfect for this time of year!

securedownload IMG955230The lighting is a little off.  I need a real camera!  Well!  I gotta get going.  On to laundry, dentist appointments, and MORE!!  Have a beautiful day!!  Mix it Up! 

Let’s get this PT rollin’

My mind has been a rollin’ lately with starting my own personal training business.  Right now I’m working through a gym, but I’m leaning towards working out of my home.  I’ll start simple with a set of dumbbells and maybe work up to a full gym in my basement!  I know my family would use it!  I’m flattered when people ask me to help them lose weight.  It’s a bit overwhelming when you look on the internet at all the weight loss plans and gizmos out there.  Simple is KEY!  I’ve been able to maintain my weight for years and through pregnancies and getting older (:  It is not easy.  If it was, everyone would be thin and fit!  I’m going to put my life on paper and teach people what I do everyday!

97e1f97f16bf8686cbce4d9e179ccf90I’m going to start out with a 8 week fitness plan.  It will include 3 circuit workouts and 3 cardio workouts a week.  I will share weekly diet plans and recipes.  I’ll give my tips and advice on what I do every day.  Once a week I’ll meet with my clients to go over the weekly workouts and diet plan and track progress.  I believe in losing weight healthily and slowly.  If you follow my plan for 8 weeks, I guarantee you’ll lose 10-20 lbs.  (:

That sounds like an infomercial!  Ha ha!  I believe anyone can get the body they want with hard work and consistency.  It’ll be a GREAT adventure and I hope to help many people reach their fitness goals.  I’m going to follow the plan along with my clients.  Monday, November 4th will be my start date!  Just in time to stay in line for the holidays and be fitter than ever for the new year!

I have no exciting pictures to share today!!  I did make a stop at Lulu to buy a gift for a friend and ended up with 2 new outfits for me!  How did that happen???  (:

c32026844fca6ca6440b77a30bc4d49a

My weekly goal this week is to jumprope 1000 times every day!  Sounds fun!

My food goal is to weigh 130 by Halloween morning so I can have a few treats of course!

Train hard and Kick it up a notch!

New Music!  Funny video!

e99f048027c169770a54750859e034bb

 

 

 

Personal Training 101

Happy Monday!!!  Besides discussing the menu of the week and music, I’m going to add a MAP!!  Today, my aunt is coming over to be personal trained by me!  So, I had to have a MAP or plan!  I searched some ideas on the internet to get organized.  I found some great things.  First off, I want to list the websites that helped me out.  They were GREAT!!!!

healthifulbalance.com

livestrong.com

fitsugar.com

aworkoutroutine.com

greatist.com

So far in my introduction to health and wellness binder, I have a medical history and general history form I downloaded from NASM.  Then, I have a page on benefits of weight lifting, the seven most effective exercises, a couple beginner workouts, and 6 steps to eating clean.  I want to add a few more pages, specifically one on goal setting.  I have to be organized to get this rolling!  Here are some of the handouts I’d like to use:

Weights by Healthiful Balance_thumb[1] Health Benefits of Weight Lifting Healthiful Balance_thumb[1]  The Seven Most Effective Exercises

 According to Web MD, these are the seven most effective exercises.

054408dc402b4ad0_3PointTouch_1.preview

  • Walking. It is convenient, easy and so beneficial and it can be considered cardiovascular. One hour of brisk walking can burn up to 500 calories.
  • Interval training. Adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight, since varying your pace throughout the exercise session stimulates the aerobic system to adapt. Push your intensity or pace for a minute or two, then back off for anywhere from two to ten minutes.
  • Squats. Strength training is essential and this exercise works the quads, hamstrings, and glutes.  Talk about multi-tasking, those are three large muscle groups working at once.
  • Lunges. Like squats this move works all the major muscles of the lower body. Plus, they mimic everyday life – after all they are just over exaggerated walking.
  • Push-ups. When done correctly they not only strengthen the arms and chest but engage the core as well. You can do push-ups at any level of fitness. Start out at the wall or a kitchen counter, progress to your hands and knees and then to the full plank push-up. This progression might take a while but persistence pays off.
  • Abdominal Crunches. You can’t burn the fat off your belly, but you can definitely tone this area. A stronger center makes everything in life easier. It is important to work all of the abs.
  • Bent over Row. Great exercise that gets all of the muscles of the upper back (which can get seriously weak in sedentary computer users) as well as the biceps.

6 steps to Eating Clean

th-1

  1. Eat at least 5 servings of fruit and vegetables every day.
  2. Choose lean proteins, including plenty of plant-based sources of protein.  Examples are: eggs, beans, legumes, tofu, poultry, fish, lean beef.
  3. Eat whole grains which includes whole-wheat bread, oatmeal, wheat germ, flaxseed, brown rice, whole-wheat pasta, bulgur, quinoa, bran flakes cereal, and popcorn.
  4. Avoid processed food (anything that has an ingredient list a mile long, is in a box or wrapper, and has a forever shelf life).
  5. Drink lots of water.  Avoid soda and sugary juices.  Water is your best choice!
  6. Avoid white flour and white sugar.  Choose healthy snacks such as, whole fruit, nuts, raw vegetables, unbuttered popcorn, whole-grain crackers, low-fat milk, or yogurt.

After all this talk of exercise and eating healthy, I decided I need to practice what I preach!!  For the most part, I’m pretty self-motivated to stay on track.  I do fall off the wagon and let bad habits take control of me sometimes!  Mondays are my days to reevaluate my goals.  This week, I’m going to make dinner at least 3 times!!  We’re going out of town near the end of the week, so that’s all I need.  Here is my menu for the week:

Beef Stroganoff and Caesar Salad

Brown Rice with Stir Fry Vegetables and Fruit

Turkey Burgers and Grilled Vegetables (make sure you add mozzarella cheese and artichoke hearts!)

Here is a GREAT turkey burger recipe that I love from Our Best Bites!

Mar-a-Lago Turkey Burgers 
Recipe from Jeff O’NeillMar-a-Lago Club

*Note this recipe makes 8 half-pound burgers.  A half-pound burger is very large!  You can easily half the recipe and get 6 good sized burgers.  I cut the recipe down to work with one 20 oz package of turkey and it yielded 6 large sliders.

2 tablespoons canola oil (I used butter)
1/2 C finely chopped celery
3 Granny Smith Apples, peeled and diced (I grated my apples)
1/4 cup thinly sliced green onions
4 lbs ground turkey breast (I used 85/15 ground turkey)
2  tablespoons kosher salt
1 tablespoon black pepper
2 teaspoons tabasco sauce
1 lemon, juiced and zested
1/2 bunch parsley, chopped
1/4 cup Major Grey’s Chutney, pureed (I think pureeing is unnecessary)

Saute the scallions, celery and apples in the canola oil until tender.  Let cool.  Place the ground turkey in a large mixing bowl.  Add sauteed items and the remaining ingredients.  Shape into eight 8-ounce burgers.  Refrigerate for 2 hours.

Season the turkey burgers with salt and pepper.  Place on preheated, lightly oiled grill.  Grill each side for 7 minutes until meat is thoroughly cooked.  Let sit for 5 minutes.  Serve on your favorite toasted bread, pita, or hamburger bun.

*The recipe calls for a side of this chutney to spread on top of the burgers.  I skipped that step and just used straight Major Grey’s from the jar.  I make an easy spread using a 50/50 mix of Major Grey’s Chutney and Mayo.  Play around with it and you might like just plain chutney instead of mayo, or mostly mayo with a touch of chutney.  I like it 50/50.  I also topped it with a crisp lettuce leaf and a slice of juicy tomato.

Try it with a side of Sweet Potato Fries, or some Grilled Corn on the Cob for a great (and healthy!) summer meal.

Mar-a-Lago-Turkey-Burger

Sorry this post is an earful!  It takes planning and stick-to-it-ness to keep going.  My next post needs to be on addiction.  As humans, we have addictive tendencies.  We get stuck in our same routines and it’s hard to change.  Addiction is seen as negative, so we need to change unhealthy addictions to better lifestyle changes!!  One way I’ve heard to do this is to stick with a plan for 21 DAYS!  After that it’s supposed to be a habit!  Try not eating past 9:00 or 9:15ish for 21 days.  Everyone is different in how we stay motivated.  Sometimes we just have to Smile and Run!!!  How about in this beautiful field in England!  

Woodborough EnglandBreathe the Fresh Air and add a few tunes to your playlist today!!!

This video might be a little risque for some, I think it’s beautiful.

I love this song and Nate Ruess’ voice!

Carry On.

Sunny berries, mint green, and body fat

I LOVE May, June, and July.  This time of year always seems to fly so I need to take advantage of each day!!  For my memory exercise, here is a recap of my fabulous and beautiful weekend.

HIGHLIGHTS: 

1-Baseball game!  Being in the sun, seeing the kids run around, chatting with friends, oh and of course watching the game!

2-Weeding!  That wasn’t really fun, but since it was SUNNY I loved being in the yard!

3-Playing!  Saturday, all the kids had more than one friend over and it was in and out all day!

4-Body Fat Test!  Yes, I’m goofy.  My friends laugh at me for doing it!  

5-Dinner party!  We had a group of 4 couples and their families over for dinner on Sunday.  28 people!  I made yummy Hawaiian Haystacks and meatballs and the others brought salad, rolls, and dessert!  It was fun catching up, laughing, and watching the kids play! 

This post will be a little bit of everything since I’m going to sign off until May 15th!!!  My personal trainer test is in 2 weeks and I need to spend every second I have studying.  As usual, I’m constantly finding motivation through goals and challenges.  I’m going back to my NEW YEAR RESOLUTIONS and I’m actually going to do them for the month of May!!  So far, I have not kept them.  Isn’t that good of me?  Eating will be healthy and yummy!!  Check this out!  So pretty!

tumblr_mll44ylu6A1s631nvo1_500It is berry season and they are sooooooo good for you.  Eat berries EVERY DAY!!!!  

Next, my outfits for April were a little weak.  I lost one picture and we missed a couple Sundays, so here’s what I got!!

Mint green!  A favorite!

Mint green! A favorite!

This top had my name on it!

This top had my name on it!

I bought the dress and the top at a cute little boutique in Amelia Island.  I like to buy something you don’t see at home!

Just  a few more details about my body fat results.  I was real close to what I was 6 months ago.  My weight was down a pound?  131 and my body fat was up!  It came in at 18.99%  So funny!  I had said I didn’t want it to be higher than that.  I give myself about a B- for effort too so that’s not too bad.  I should have been more strict on the diet.  I really hope I pass my PT test because I want to get started on my competition training!  I know it will be a great asset to my clients and I’m looking forward to learning more about nutrition and weights.  And of course I will share all my great advice!

Keep it up!!  Get back to your goals!  Refocus!!!  I had a major sugar hangover this weekend.  My run with my friends this morning was much needed!!!  And most especially, DON’T  STRESS!!!  I was happy one of my friends gave me the compliment that I don’t stress out!  I like that!!

Simply beautiful!

Simply beautiful!

Enjoy your spring running!  Wish my Luck!  Relax, Breathe, Laugh,and Love!!