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Blog

Blog

Begginer Weight Loss

Posted on January 12, 2015 at 6:00 AM Comments comments (251)

I love the simplicity of healthy living.  Reaching weight loss and health goals comes from the simplicity of moving more and eating clean.  Movement is what helps to keep our bodies functioning properly.  It not only improves muscle function, but movement works as a pump to flush our bodies.  The lymph system completely relies on movement for this purpose, as it does not have its own motion system.

Its recommended to maintain your health with 10,000 steps a day.  That's equivalent to 5 miles a day.  Don't let the numbers slow you down.  You do need to make yourself aware so that it all gets done.  My suggestion is to purchase a pedometer.  A pedometer counts your steps for you.  It will come with instructions to set it up with your personal stride length.  Once you see how much you move regularly throughout the day, you can begin to make changes.  You may be surprised, as most people who are on their feet  most of the day, think they are closer to the 10,000 than they really are.  Depending on your schedule and how ambitious you are, there are options to get your steps in.

The first option is to wake up and "Git er Done!".  Whether you want to go out and enjoy the morning air or hop on the treadmill, you can get it out of the way and begin your day with an accomplishment.  However, you can also take several shorter walks throughout the day.  Even walking 10-15 minutes at a time counts!

Now you have a goal.  Everyday work towards taking more steps than you did the day before.  Once you are up to 10,000 steps a day--Do it EVERYDAY!  You are now well on your way to simply reaching your goals.

Your overall health and well-being revolves around how much movement you get.  Challenge yourself today and make sure you get in your 10,000 steps!

On Line Traing

Posted on October 6, 2014 at 11:45 PM Comments comments (198)

There is always the question, " What is the one secret ingredient?"  It doesn't matter if you are looking for weight loss, injury prevention, better health, to get the edge on sports.   You are one person made of several different parts.  There is not just one thing that creates and labels us as healthy.

So where is the best place to start?  Under the "Local Programs & Events" tab you can click on the DotFit Me link.  It will bring you to the DotFit site.  You need to fill out the questionairre in order to start the program.  After you have done that I will have access to your page to help you with your nutrition and to create a workout to meet your needs and goals.  This program has a phone app so you can have access at any time, anywhere.

If you are just starting out this is the best place to start!  Now you are able to visually see where you are starting out.  Some may not enjoy this point of the program, but in order to find your proper path you need to know where you are starting from and where you want to be heading.  After answering the questions we will see what your BMI is currently, how many calories you are buringing on average and how many as well as what kind of calories are going in.  I love the visual this program has, plus we can keep track of extras like sodium, cholestorol etc.  Once we see what the starting point is--then we can see exactly what needs to be tweeked.

In the end its a combo of nutrition, exercises (including sets, reps, rest, tempo and duration), timing, metabolism and accountability.  You can do it.  You are the only secret ingredient.  I can show you the path, but I cannot reach your goals.  Always feel free to ask me questions.  I am always here:)

Summer Health

Posted on August 17, 2014 at 11:50 PM Comments comments (170)

Summer is always a busy time for all kinds of family activities.  My children this year have been very active in 4-H.  They each took 4 projects.  So by defalt I have also learned about computers, shooting sports, vet science, fishing sports, foods and nutrition, gardening and lastly, knitting.  The last few weeks of July have been filled with getting these projects done.  A bit stressfull, but I want my kids to do the project right and do their best.  As a result we had some state fair trips with the knitted pillow and the zucchini bread.  Not bad.  

Our garden has been better in the past for the fair, but is coming along well right now.  This has to be one of the best times of the year to eat.  I can constantly munch and still lose weight!  All those super fresh veggies from garden to table in minutes. I will have to post some pics of my favorite recipies.  We love to make shish kabobs, zucchini pizzas, soups, salads, & salsa.

This is the best time to visit your local farmer's market.  Stay out of the supermarket as much as possible, as the farmer's market does not sell food like substances.  You will find much better purchases.

Eat well, do YOUR best & health be with you:)


No More Excuses

Posted on July 7, 2014 at 2:20 PM Comments comments (209)


The day after a big holiday.  Getting back to your routine, back on track and getting everything done that we put off while we were hanging out with friends and family.  Today is the day to set the tone for the rest of the week.  Today is a strong day and regardless of what comes our way, there will be no excuses.   Business meeting run later than planned? Kids sick?  No problem!  You can work out any where, any time!  Have a back up plan in place in case you have to work out at home, at the park or just plain on the go.  Have a jump rope in your bag.  Body weight exercies are always great and there are always ways to inccrease the intensity.  Regular pushup too easy.  Change the tempo to slow.  Down for a count of 4 hold for 2 seconds and 1 second on the way back up.  You can add a balance componet by either doing them single arm, on a med ball or on a physioball.  Options are open.  No excuses.  Get it done!!

Workout Wednesday~~Log your exercise

Posted on May 7, 2014 at 11:30 PM Comments comments (219)

Today make sure you are logging your exercise.  This includes the exercise performed and all of the variables (weight used, sets, reps, rest and tempo). In order to stay on track and your body moving and guessing, it is important to change these variables up at certain points.  At which point will depend on your goal.  Track your progress at each workout session.  This is one important way to make sure you are both seeing and feeling your goals.  GO WORKOUT!!


Fit Biz Friday~Stress Relief

Posted on March 28, 2014 at 7:10 PM Comments comments (182)

Personally, it seems to me that my weekends are just as busy as the rest of the week! Whatever didn't get crammed into the week gets pushed into the weekend and for a while I was feeling like the Friday Hype was just hype.

Weekends (or at least one day of it) are a great time to relax, calm down and decrease the stress.  Stress has so many negative affects on us from headaches, decreased immune system to weight gain.  In order to counter act any of the negative affects of stress that we have through out the week, take time for yourself.  Get a massage, try some yoga or have a glass of wine.  Enjoy a night out with friends.  

When we stress about things going on around us, especially if we feel things mounting without much control, it puts our hormones out of whack.  We still have the fight or flight reactions, but in todays age we don't usually have to burn the calories to fight or flee from the danger.  We tend to stew in it instead.  Mean while we are changing up the hormone balance in our bodies, which in turn may be affecting how we eat.  Not to mention that eating tends to be a comfort anyway.  It has even been said, that those who stress out about eating something they feel they shouldn't, negatively change their hormone levels.  This may lead to more of a weight gain than had they just ate the small amount of food without stressing over it!

So in order to keep things level and maintain a steady path, don't feel guilty about taking some time out for yourself.  You need it and you deserve it.  While getting a massage is one of the best ways to reduce stress, there are many things that you can do to keep your stress levels down.  Have fun, relax--TGIF

Workout Wednesday~~Posture

Posted on March 26, 2014 at 3:35 PM Comments comments (218)

Wheather you are just beginning a new weightloss journey or are a pro athlete~today focus on your posture.  Posture is what determines how beneficial your exercise will be.  Improper posture that recurrs over time has predictable patterns of injury.  So heading back to basics today and making sure to get the most out of our workouts and preventing injury so that we all can workout harder tomorrow.  There are 5 check points when watching your exercises.  Ankles, knees, hips/back, shoulders and neck should always be in proper alignment to create a strong exercise and guard against injury.

When you take a walk carry your head high, as though there were a string from the clouds/ceiling pulling your head up over your shoulders.  Engage your core and pull your belly button in. 

May be today is leg day or arm day.  Regardless of the exercise (squats, flies whatever) make sure your ears are over your shoulders, your knees over your ankles and your belly button gently pulled in.  Even a full body exercise, such as a squat to overhead press, that has many motions still requires perfect posture for your body to fire properly and absorb the forces placed upon it.

Posture is one of the easiest things in your workout to change (and therefore often the most overlooked).  Bring things back to basics in order to be able to move to the next level.

Sometimes you just have to pick yourself up and carry on!

Posted on January 27, 2014 at 8:55 AM Comments comments (218)

I saw this and just had to use it for my motiviational monday montra! I am still catching up on a few leftovers from 2013 and it stresses me out.  But no matter what's going on we are strong and can't change things or get through it unless we suck it up, stick to the plan and make things happen.  So pick yourself up and carry on! Remember that exercise is a great stress reliever and you will feel better after you workout!  Have a fabulous day:)

Every Journey Begins With a Single Step

Posted on January 13, 2014 at 7:20 PM Comments comments (245)

Every journey begins with a single step~Maya Angelou

Today is Motivation Montra Monday! I love Mondays because they give you focus.  Today you are on a journey to where ever you want to go, even if its not that far.  You still have to make sure you are headed in the right direction.  What step did you take today to keep you on the right path?  Did you walk farther than you did yesterday?  Did you swap out a healthy snack for an unhealthy one?  Maybe you are working on getting enough sleep.  Whatever it is that you are need to be focusing on to lead to the next step, today is the day to DO IT.  GET IT DONE:D

You are only one workout away from a good mood

Posted on January 6, 2014 at 4:40 PM Comments comments (223)

The first full week into the new year.  I hope everyone had a safe and good holiday, but I was glad for today to roll around!  We are all getting back into our routines that make us feel better.  Its time to get back to proper sleep habits, clean eating and getting in that good workout.  Its true that a good workout will put you in a better mood.  Being stangnant is never good, but exercise stimulates endorphines and makes us feel better.:D

With today being the beggining of the week make sure you have taken a look at what your week looks like.  How many meals do you need to plan a head?  Can you get to the gym everyday or do you need to find something else to do?  You are only one workout away from a good mood--so don't miss it!