Calorie KILLER!

Do this workout at home! Kill the Calories:)

Do this workout at home! Kill the Calories:)

Finished this workout today, kicked BOOTY! Enjoy:)

Make the Time

Make the Time to Exercise Today!

I constantly hear people saying, “If only there were more hours in the day, then I could fit exercise in,” or “I never have time to exercise.”

MAKE the time or you will never have any.

 

 

Stretch and Strength

Stretch and Strength They go TOGETHER

Usually when you want to develop more strength and power you will spend most of your time lifting weights. You will push yourself as much as you physically can. Or if you want to improve endurance you will do some cardio, interval, and even HIIT training. Lets say you want to shed some excess layers of body fat, you will find yourself toning, using low weights, and doing hi reps.

What most people don’t do, however, is stretch.

Sadly said, its usually the men that think that stretching isn’t a requirement (this isn’t to say that some men who don’t stretch aren’t amazingly strong…my husband included ha ha). This could be because its less intense and not “suited” for their current goals (ie weight gain, building muscle mass etc). What many don’t realize, though, is that stretching isn’t only a great way to cool down from a workout, but it can actually help make you stronger.

“A 2010 study published in the Journal of Strength and Conditioning Research found that regular stretching actually enhances performance. The study’s participants were split into two groups: Group 1 performed a resistance-training workout 3 times a week; group 2 performed an identical resistance program but also incorporated a stretching regimen twice a week on days with no strength training…All participants experienced strength increases, but the stretching group’s gains surpassed the resistance-only group in every exercise tested. “ Source

Its hard to know your true potential in the gym if you don’t do a combination of both stretching and strengthening your muscles. I know the times I have been the “strongest” physically have been when I have kept up a healthy Yoga/Pilates exercise regime along with all of my other training.

So get out there and STRETCH!

 

5 Unexpected Diet Wreckers

SODA POP: Okay, here I go, talking about soda again. BUT ITS NOT GOOD FOR YOU! Ok, I will step down now. Here are some facts I found online:  Men consume on average 178 calories per day from sugar sweetened beverages and women consume 103 calories per day.  Calories consumed in liquid form do not satisfy hunger as effectively as calories consumed in solid food form, so people often consume more total calories, which can lead to weight gain.  The American Heart Association recommends consuming no more than 450 calories from sugar sweetened beverages per week (the amount in three cans of cola).  You should limit your intake of sugar sweetened beverages as much as possible, including soda, energy drinks, sports drinks, juice drinks and sweetened water and/or tea. These are empty calories people. I challenge you to drink more...dan...dan...dan...WATER! Yeah water! Lets hear it for water! Good old water. Yeah its old fashion, but its tried and true. Your body needs more of it. Now I'm thirsty...

SODA POP:
Okay, here I go, talking about soda again. BUT ITS NOT GOOD FOR YOU! Ok, I will step down now. Here are some facts I found online:
*Men consume on average 178 calories per day from sugar sweetened beverages and women consume 103 calories per day.
*Calories consumed in liquid form do not satisfy hunger as effectively as calories consumed in solid food form, so people often consume more total calories, which can lead to weight gain.
*The American Heart Association recommends consuming no more than 450 calories from sugar sweetened beverages per week (the amount in three cans of cola).
You should limit your intake of sugar sweetened beverages as much as possible, including soda, energy drinks, sports drinks, juice drinks and sweetened water and/or tea. These are empty calories people.
I challenge you to drink more…dan…dan…dan…WATER! Yeah water! Lets hear it for water! Good old water. Yeah its old fashion, but its tried and true. Your body needs more of it. Now I’m thirsty…

CHIPS: Every Service Station across America is filled with our favorite brand of Potato Chips. Cheesy, EXTRA Cheesy, Sour Cream and Onion, Barbecue, Ranch, Salt and Vinegar, just like this list of tangy flavors goes on and on, so can your ‘chip-eating’ if you’re not careful. Its hard to stop eating them once you have started! Chips are very high in fat and calories, making them a dangerous “snack” type food.  I challenge you to try snacking instead on something whole. WHOLE. Meaning only 1 ingredient. An apple. A pear. An orange. A banana. Carrot sticks. As challenging as this may seem, the physical rewards will keep you motivated. Weight loss here you come (its better than its alternative, and over time, you will feel more energized with the extra fruits and veggies in your diet!)

CHIPS:
Every Service Station across America is filled with our favorite brand of Chips. Cheddar, EXTRA Cheesy, Sour Cream and Onion, Barbecue, Ranch, Salt and Vinegar. But just like this list of tangy flavors goes on and on, so can your ‘chip-eating’ if you’re not careful. Its hard to stop eating them once you have started! Chips are very high in fat and calories, making them a dangerous “snack” type food.
I challenge you to try snacking instead on something whole. WHOLE. Meaning only 1 ingredient. An apple. A pear. An orange. A banana. Carrot sticks. As challenging as this may seem, the physical rewards will keep you motivated. Weight loss here you come (its better than its alternative, and over time, you will feel more energized with the extra fruits and veggies in your diet!)

BREAKFAST CEREALS: Did you know that some cereals have more sugar in one serving than eating a whole glazed doughnut! Cereals that sound healthy-claiming whole grains, and fiber are usually loaded with sugar. For example, a 1-cup serving of Kellogg’s Honey Smacks has 20g of sugar — that’s the same amount of sugar in 6 Oreo cookies! Some breakfast cereals are quite possibly not the healthiest breakfast menu item.  I challenge you to try eating regular old oatmeal for breakfast for 1 week. Now I know what you are thinking…”I’m going to give up my frosted flakes for a mouth full of mush in the morning?” Ha! Don’t set yourself up to fail, empower your oatmeal with a myriad of flavors---my favorites: cinnamon, fresh fruits like bananas and blueberries, frozen cherries, slivered almonds (for protein) and natural sweeteners like honey or maple syrup. YUM! Your body will be left energized, and you won’t get that “sugar” low an hour later after finishing a bowl of sugary breakfast cereal.

BREAKFAST CEREALS:
Did you know that some cereals have more sugar in one serving than eating a whole glazed doughnut! Cereals that sound healthy-claiming whole grains, and fiber are usually loaded with sugar. For example, a 1 1/2-cup serving of Captain Crunch Berries has almost 20 g of sugar — that’s the same amount of sugar in nearly 6 Oreo cookies! Sugary breakfast cereals are not the healthiest breakfast menu item.
I challenge you to try eating regular old oatmeal for breakfast for 1 week. Now I know what you are thinking…”I’m going to give up my frosted flakes for a mouth full of mush in the morning?” Ha! Don’t set yourself up to fail, empower your oatmeal with a myriad of flavors—my favorites: cinnamon, fresh fruits like bananas and blueberries, frozen cherries, slivered almonds (for protein) and natural sweeteners like honey or maple syrup. YUM! Your body will be left energized, and you won’t get that “sugar” low an hour later after finishing a bowl of sugary breakfast cereal.

EATING OUT: Not only is eating out hard on your pocket book, it is even harder on your health. You will most likely consume 30% MORE calories when dining at a restaurante. Some of your favorite entree’s are most likely to have 1,200 to even 1,800 calories! For some, that is a WHOLE DAY’s worth of calories.  I challenge you to get back around the dinner table with your family. Plan a meal (make a meal plan for the week email me if you need some ideas), set the time and get it done. Look your spouse/significant other and children in the eyes, and communicate! Enjoy their company. Report your day’s activities and enjoy a home cooked meal---without added ingredients like (ok I’m about to gross you out) MSG, added chemicals to particular oils (french fries) to enhance flavors to name a few “The taste of a fast food fry is largely determined by the cooking oil. For decades, McDonald’s cooked its french fries in a mixture of about 7 percent cottonseed oil and 93 percent beef tallow. The mix gave the fries their unique flavor — and more saturated beef fat per ounce than a McDonald’s hamburger.” Source. (Thankfully they have since switched to pure vegetable oil)

EATING OUT:
Not only is eating out hard on your pocket book, it is even harder on your health. You will most likely consume 30% MORE calories when dining at a restaurante. Some of your favorite entree’s are most likely to have 1,200 to even 1,800 calories! For some, that is a WHOLE DAY’s worth of calories.
I challenge you to get back around the dinner table with your family. Plan a meal (make a meal plan for the week email me if you need some ideas), set the time and get it done. Look your spouse/significant other and children in the eyes, and communicate! Enjoy their company. Report your day’s activities and enjoy a home cooked meal—without added ingredients like (okay I’m about to gross you out) MSG, added chemicals to particular oils (french fries) to enhance flavors to name a few, “The taste of a fast food fry is largely determined by the cooking oil. For decades, McDonald’s cooked its french fries in a mixture of about 7 percent cottonseed oil and 93 percent beef tallow. The mix gave the fries their unique flavor — and more saturated beef fat per ounce than a McDonald’s hamburger.” Source. (Thankfully they have since switched to pure vegetable oil)

BREADS and MORE: Biscuits, croissants, bagels, doughnuts, and breads. A whole lot of processed goodness! Add a little frosting, some gravy and cream cheese and you are well on your way to going over your calorie, fat and sugar intake for the day! Just 1 croissant is nearly 330 calories. Add a slice of bacon, an egg and cheese sauce and you have yourself a common breakfast sandwich at any fast food joint...HOLY COW?!! I challenge you to steer clear of these delectable delights by adding more whole grains to your diet. Diets rich in whole grains like whole wheat, brown rice, quinoa, and oats will keep you satisfied longer, and curb your craving for its “processed, unbleached” relatives.

BREADS and MORE:
Biscuits, croissants, bagels, doughnuts, and white breads. A whole lot of processed-unbleached goodness! Add a little frosting, some gravy and cream cheese and you are well on your way to going over your calorie, fat and sugar intake for the day! Just 1 croissant is nearly 330 calories. Add a slice of bacon, an egg and cheese and you have yourself a common breakfast sandwich at any fast food joint…HOLY COW?!!
I challenge you to steer clear of these delectable delights by adding more whole grains to your diet. Diets rich in whole grains like whole wheat, brown rice, quinoa, and oats will keep you satisfied longer, and curb your craving for its “processed, unbleached” relatives.

 

 

 

How to Have a Happy Life

How to Have a Happy Life

8 Simple Ways to Staying Happy

What is the secret to a happy life? We want to be happy, but certain things in life always get in the way. Most people spend their days trying to find the right mood to fit their surroundings—stressed, anxious, happy, sad, but they have no control of how it makes them feel.

What if you could be happy no matter what happens?

You’d stay calm when your child spills in the car, or brush off a negative comment at work without hesitation. You’d smile at the person in front of you in the line at the grocery store whose cart is overflowing (and you need to be somewhere in 5 minutes). If your car broke down on the way home, you’d enjoy the clouds in the sky and notice the birds on the telephone wire.

If being in command of your emotional state sounds good, then lets take charge of your life with these 8 easy tips.

1. Don’t Blink

Listening to the radio this morning I heard the Kenny Chesney song ‘Don’t Blink’, and it reminded me of a few good things. Life goes by too fast. Enjoy those people around you that you love and care about. Make the time. Savor the day, because pretty soon it will be tomorrow, and yesterday will be gone.

2. Don’t Sweat the Small Stuff

I was at a barbecue the other day, and the host was trying to kill a fly, then another, & then another. She didn’t realize that every time a child, or person went through the door, another fly made itself into the room—blissfully buzzing to land on her beautiful pasta salad. Her entire night was consumed with the buzz of the flies and keeping them off the food. I noticed the joy of her evening had been changed to anxiety, and her mood reflected her emotions.

Let the flies land, the tiny fingers be orange (from Cheetos), the gravy be lumpy, the shirts be un-tucked, the toilet seat be up, the little noses be buggery and the dishes be undone—enjoy your life.

3. Stop Chasing and Start Living

Many people feel they need something – more money, new clothes, better relationships – to make them happy. They think: “If only I had _____, I would be complete”. Instead of enjoying life, they chase a vague idea of what could make them happy.

You will always live within your means, you will always have bills. Sickness will always come. Changes will happen. Friends will move away. If you look hard enough, you’ll always find reasons to be miserable…or happy.

So stop chasing; start living. Wanting more is fine, but don’t forget to relax and enjoy life for what it is – in the present.


4. Serve

Can you remember the last time you made dinner for someone else, or helped a friend in need? Between movies, video games, and the internet, something exciting is always going on. In our busy lives of being soccer parents or business builders, don’t forget about those others around you that could benefit from you and your life.

When you serve someone else you forget about yourself for a time. Serving can be big or small. It can be a meaningful phone call you’ve been putting off, or a handwritten note in the mail. You could come to someone’s aid who is stopped on the side of the road, or help a child with their homework. Get out there and serve.

5. Say Thank You

Have you ever prompted a child to say thank you? During a fun filled night of trick-or-treating I found myself quietly reminding my children to, “Say thank you” as we walked away with our candy. Why do we do this? 

Being grateful for what we have shows humility and strength. It keeps us from becoming something we are not. It gives those we are thankful to—love and respect for us as well.

6. Love

Love is a powerful thing. A person could have a successful career, money, and good physical health, but without supportive, loving relationships, they wouldn’t be truly happy.

Love deeply.


7. Assume Responsibility

We often blame other people, circumstances and even objects for our problems. “I’m this way because my parents didn’t love me enough”; “I hate my stupid car for breaking down all the time.”

But life is full of different people and situations: some are good and some are bad. Unless you assume responsibility for your life, you’ll always be at the mercy of those circumstances.

Instead of blaming others for what’s wrong in your life, focus on what you can do to make things better. Never sulk, and try not to feel sorry for yourself too often. Get out of bed. It’s your responsibility to make yourself happy: nobody else’s.

8. Make it Happen

Assume responsibility for your life.

When you want to lose weight – Eat healthier and start exercising. If you hate it when people drive too slow, leave 10 minutes earlier. If you get hungry and then let your hunger influence your mood, bring a snack and eat it BEFORE the hunger begins. If you don’t like someone, try getting to know them better. Knowing someone (and their background) can help you make a better judgement on whether your going to associate with them or not. Change your attitude.

Commit to finding happiness no matter what it takes. Dedicate yourself and work hard at it, you really can create the life you want.

Final Thought

Make the time for others. Serve. Love. LAUGH. Be grateful and say thank you often. Smile. Bad things still happen, but you decide how you are going to react to them. Let others in, and help others in return. Take responsibility for your own life.

By following these 8 tips you’ll be well on your way to staying happy – no matter what happens.

New Class Times Offered!

Intermediate/Elite Shockfit Training

MWF 6:30-7:30 am

Starts Monday September 16th

  • Only 8 slots are now available for this time. So HURRY its filling FAST! Intermediate to ELite Shockfit Training (IST & EST): This class is a great place for any intermediate/Advanced exerciser to start. Men and women welcome. Please note, “easy” really isn’t in my vocabulary, so be ready to work hard! 

Intermediate Shockfit Training

MWF 9-10 am

Going on NOW!

  • Intermediate Shockfit Training (IST): This class is a great place for any intermediate/beginner to start. Please note, “easy” really isn’t in my vocabulary, so be ready to work hard! This is just a step below the EST Athletes. (Children welcome with some restrictions)

Elite Shockfit Training

T, Th 5:30-6:30 am, Sat 6-7:30 am

Going on NOW!

  • Only 2 slots available for this time—ALMOST full.Call for availability. Men and women welcome. Elite Shockfit Training (EST): This class is usually T/Th/Sat, but we always add MORE days in there—a M, W, of F here and there! We wake up early, WORK HARD and sweat for an hour. If you are just starting out with exercise, this may not be the class for you. Be ready to always give 100% and then give more!

Morning Conditioning for Kids T, Th 6:30-7:30am

GOING ON NOW!

T, Th 6:30-7:30am

  • Elementary age kids can get in shape for life and/or their sport. Currently conditioning for all sports. Ages 6-12 welcome!

Team Sports Conditioning

GOING ON NOW!

Call me!

  • Get your teams to be faster, stronger and have more endurance than their opponents. I can guarantee they will out play, out run and hopefully out score the other teams!
  • Your team will be challenged with many types of sports conditioning exercises, including HIIT training, plyometrics, circuit training. muscle building, endurance drills, core strength and more. As the player gets stronger their coordination will increase, they will react quicker in their sport, their endurance will improve and they will reduce the risk of injuries because their core muscles will be stronger.

 

Online Coaching, Nutritional Coaching, Personal Training

GOING ON NOW!

  • Can’t get the weight off? I would love to train you. I have 13+ years of experience. I can offer you any type of training. I like to work every muscle group, and challenge your body to the MAX. My approach is a full lifestyle change, so be ready to commit (I want to get you results, and this is the best way)! A full exercise and nutrition plan will be mapped out and you will begin to see results. I will communicate with you through Skype, Email, and Google Drive. You will receive all the keys that you need for success!

 

Guess What?

 BbS_bbs

BONUS *** Saturday Classes are now 1hr 1/2!
Step has also been added to the Extra’s.
Services I offer:
  • Online Coaching
  • Nutrition Coaching
  • Personalized Workouts
  • Personal Training and More!