Fitness for You Tucson

3 Things You Should Do Before A Morning Workout

2012-01-09T08:59:00.000-08:00

Drink a glass of water upon waking: You're probably a little dehydrated from lack of liquid because you've been sleeping for hours.... drink a glass of water to re-hydrate, flush out toxins and help get your metabolism going. You don't have to gulp it all at once, you can drink it along with your coffee, tea, breakfast or as you're getting ready.
Have a pre-workout snack: Okay, this depends on how soon you begin your workout after waking. If you workout within 30 minutes to maybe even an hour after waking than your energy level may be okay. Any longer then that you probably should have a small snack for energy to get you through your workout. Try to pair a carbohydrate with a protein, maybe a banana with peanut butter, whole wheat toast with peanut butter or almond butter, string cheese and an apple.... BUT, everybody is different, listen to your body and do what works best for you!!
Immediately put on your workout clothes when you wake up: I am not kidding! This will psych up your brain for your workout and mentally prepare you to get it done. By getting yourself ready first thing in the morning you're telling yourself it will happen! Don't underestimate the power of suggestion!

These are just my thoughts, cares, and typically what I do and it seems to work for me! Try different approaches and do what works best for you! By giving yourself every little advantage you can, you may be more successful in fulfilling your fitness goals.

Now get out there and be active!!

5 Things You Shouldn't Do When Starting an Exercise Program

2012-01-06T15:27:00.000-08:00

1. Overdo It. More is notbetter when beginning an exercise program, especially if you've been sedentary for a while. Start slowly and let your body adapt, whichwill help you stay injury free. You'rein this for the long haul, slow and steady wins the race!

2. Keep PuttingOff Your Workout. I'll do itlater, I'll do it later, I'll do it later.....nope, that doesn't work, beforeyou know it your day is gone. Set aspecific time each day and stick with it, do it, get it done! That's your appointment time for healthy!!

3. Give Up IfYou Miss A Few Days. We all knowlife happens and it's possible to miss a few days here and there. But, that doesn't mean you stop! Pick up where you left off and get yourselfback on track. It's okay!!

4. MakeExcuses. Yes, we all can come up with many, many excuses. I'm tired, I don't have time, I'm too busy, or I don't likeexercise, It's boring, I don't like to sweat... and you know what, that'sprobably all true, BUT..... Dump them inthe trash and take control of your health because maintaining an exerciseroutine is much more important than those excuses. Give yourself a healthy positive boost of empowerment!

5. I Can't DoIt. As the saying goes....If you think you can, you can,if you think you can't, you can't.... YOUcan give yourself a much healthier body. You just have to start. Put one foot in front of the other and moveforward towards a healthier way of life!! You can do it! Take it one day at a time. Justfor today walk for 30 minutes....

Ten Ways to Fulfill Your Exercise Goals

2012-01-05T10:56:00.000-08:00

Commit to the program (it all starts in your head)
Pencil your workout in your calendar (maybe use a pen so you can't erase it!)
If you want to workout first thing in the morning, put your workout clothes out the night before
Mentally prepare yourself for exercise by imagining you are doing it
Don't have time? Ditch a TV show
Join a class to help keep you accountable and motivated
Walk for 30 minutes (you can break up the time throughout your day)
The yucky feeling from lack of exercise will begin to go away and motivate you to keep going
Keep track of your time and at the end of the week you'll be proud of yourself
30 minutes dedicated to exercise is not a lot of time! It's not going to ruin your day!

The Beginning of Your New Year

2011-12-24T18:08:00.001-08:00

Is now a good time to makesome positive changes in your life?

After all, it is a freshstart to a whole New Year. Let's say, for this New Year, you have a goal to be healthier and more active. You have twelve untouched months infront of you to fill with healthy activities and improved eating habits. Your healthy choices are given a VIP passinto each and every one of your days from now on. By the middle of this new year you will bestronger, leaner, healthier and more confident! It's important to have balance in your life, you finally realize without taking care of yourself, and putting your health first, there is no balance and life is more difficult.

Follow these basic rulesto help you achieve a healthier way of life:

1. Consult with yourphysician to make sure you're good to go!

2. Incorporate cardio exercise into most days. At least 20 to 30minutes of continuous or interval based cardio-respiratory training. You can do any activity you enjoy as long as it gets your heartrate higher than it normally is. Youmust get this done to burn those unwanted calories.

3. Strength Train two or three times per week. The very minimumof strength training includes 8 to 10 exercises that hit every major musclegroup. You need to use a weight that is somewhat challenging. Strength training should include a push exercise, a pull, a squat,and/or lunge, vertical press and some core specific exercises. This is where you build your base strength.

4. Healthyfood choices. This is a bigone. You must take the time to educateyourself on how to read food labels and be aware of the calories in the foodsyou eat. You need to make good foodchoices and know which is your better option either in the grocery store or ata restaurant. You need to take controlof your eating habits. A good place to start for useful information is www.ChooseMyPlate.gov.

5. Consistency. Nochanges happen unless you're consistent. This is a major key to your success! In the world of fitness a constant routine is what matters (presuming you're being safe and reasonable in your training)!

So, here you have it. The four keys to your success include: Cardio, Strength, Healthy Food, andConsistency. Simple. Reachable. Doable.

YOU make it happen.

Why is core strength so important?

2011-12-10T15:59:00.001-08:00

Think about your house andthe solid foundation it's built upon. Inorder for the walls of your house to stand strong and sturdy the foundationneeds to be strong and sturdy. You cannotbuild upon something that is weak and expect it to last, eventually other parts of the house will suffer. The walls may crack, the windows may shift,it may not happen right away, but sooner or later the entire structure of thehouse will suffer.

Now, think of your core asthe solid foundation of strength which your body is built upon. If your core is not strong and sturdyeventually it will catch up to you and could negatively effect other parts ofyour body. It may not happen today ortomorrow, but sooner or later a weakcore could cause your body to suffer in other ways.

By strengthening your coremuscles your body is better equipped to handle any sudden movements. Also, imagine looking over your shoulder toback up your car and you pull a muscle in your neck because you weren't able torotate your core enough. Or maybe youbend down to pick something up and hurt your back because your abdominals are too weak and now your back suffers.

So why is core strength soimportant? It helps in your ability tonot only perform your activities of daily living injury and pain free, itcontributes to improving any activity you enjoy doing. Which in turn helps to improve your qualityof life. Your endurance level also increasesso you can do whatever you enjoy doing for a longer period of time! Plus you get the added benefit of developing muchneeded and often overlooked body awareness.

So, whether you garden,hike, golf, walk, cycle, run, or play with the grandkids , you will certainlybe better at anything you do with a little bit of core strength!

A strong core supports thebody well. How strong is your core?

Holidays and the New Year

2011-12-10T15:57:00.001-08:00

The holidays are here, youhave lots of things to do and places to go! The dreaded holiday weight gain is right behind you. It's running, maybe even sprinting, it wantsto catch up, it wants to jump on and grab a free ride. It'll be here before you know it, you'll turnaround and there it is! You'll look downand wonder how it got there too! And soquickly! Don't let it sneak up on you,drag you down, or suck your energy! Takecontrol.

You want to get strong andfit. You really would like that activehealthy lifestyle you hear so much about, but seriously, time is an issue foryou. You need to be more focused ongetting a quality workout without sacrificing so much of your time. Maybe you've exercised in one too many over-crowdeddirty gyms and you're just not comfortable in that atmosphere. The option of training in the comfort andconvenience of your own home may be just the right fit for you.

You don't need a lot ofspace or time to get in your workout. 30minutes tops and you could be done! You're looking for efficiency. Gettingfit doesn't have to be inconvenient or time consuming. But it does have to be an absolute must. Exercise must be a part of your day. Give it the time it deserves and you get to reapthe rewards.

A basic exercise routineshould include:

· A push exercise

· A pull exercise

· A squat (orvariation of, ex: lunges, step ups...)

· A vertical press

Throw in some rotationalexercises and maybe some crunches and that's your full body workout! Do two or three sets of each exercise 12 - 15times. You could also perform theexercises in a timed circuit format spending 30 - 45 seconds on each exercise,complete the circuit and repeat three to five times. Your goal is to strength train two or threetimes per week.

Here's an example of whatyou could use for a full body balanced workout at home:

· Stability ball,medicine ball

· Hand held weights,resistance bands (light, medium, heavy)

· BOSU Ball (veryfun and great exercise tool)

· Kettlebells

· TRX (suspensiontraining)

If starting an exerciseprogram on your own sounds too daunting, than hiring a personal trainer is agood option. Your trainer will design your program, teach you how to do each exercisecorrectly, help you get results, andkeep you motivated! Also, exercising witha friend or two helps you stay accountable and motivated! If you're a stay-at-home Mom, you could organizea group workout while the kids play together or nap!

Training at home is an excellent way for busy people toinclude fitness in their day. Start aprogram, stick with it and you'll enjoy the numerous benefits that come with anactive healthy lifestyle! Get moving,burn unwanted calories, build some strength and get fit!!

It's up to you! Think. Decide. Do.

Do It For You

2011-12-10T09:30:00.001-08:00

The holiday season is in full swing

You'll probably eat too much...

Stress too much...

Sleep a little less...

Maybe have one too many glasses of wine...

And probably spend more time moving frantically to get done all that you need to get done!

So you may burn more calories because you're moving more...

And you may add more junk calories because your eating more...

Find a balance, calm your brain

Do something physical just for you! Strength, cardio, yoga, pilates.......

Do It For You

Take the time, find that balance...

What will you do today for you?

Dear Kettlebell,

2011-12-07T13:55:00.001-08:00

Dear Kettlebell or ______________(what ever workout you want!)

Have I told you lately how much I need you

How important you are to me

How good you make me feel?

Thank you for helping me to get stronger
Thank you for helping me to get rid of unwanted body fat
Thank you for giving me a healthier, active way of life
Sometimes I tend to ignore you so......
Thanks for getting me thru my workout even though I'm tired or cranky
We know once I get started I'm good to go!!!
I know the end result is awesomeness
I appreciate you
You always make me feel better.......

So dear kettlebell or _________________(what ever workout you want!)

Have I told you lately how much I need you

How important you are to me

How good you make me feel?

Thanks :)

December

2011-11-30T18:20:00.001-08:00

December is here, already! Almost the end of 2011. I'm not alone when I think about how fast time goes by...

If you have not yet embraced an active healthy lifestyle, now is your time to do it. Work hard at making healthy food choices, keeping your food portion reasonable.

Take control of your health, of your happiness....

Get moving.......

Feeling FULL

2011-11-25T16:22:00.001-08:00

A day after Thanksgiving and I am still full.

Good food, good times, a little wine, apple pie..... it's hard not to overeat.

I did manage to get in a four mile interval run today on my treadmill. It was hard mentally but I did it. I really needed to burn off those excess calories. And believe me it was excess. I felt sluggish. I'm a fitness professional and I practice what I preach. 90% of the time I'm eating really well, so when I go off a little I feel it.

In my head I need to get active so I feel better. More in control of those calories!

So thank you treadmill.

I think it would be really difficult to burn calories if I didn't have something at home to help me get my heart rate up. I love the convenience (n. :personal comfort : EASE) of home workouts.

Actually, today was a toss up between the treadmill or the kettlebell. Both provide a dynamite cardio challenge. Sometimes the treadmill is more of a no-brainer than the kettlebell swing though. Kettlebell swings, 15:15 (work:rest ratio) for twelve to fifteen minutes and I'm done. I use a 16K, 20K, and 24K. I set those babies up in a row and I go down that line with one minute at each kettlebell. 15:15. Good times!

A kettlebell is a lot less expensive than a treadmill. The benefits totally out-way the cost. In fact, the cost is minimal.

Bottom line is, you need to get active this weekend to burn off the extra calories. Otherwise they turn into extra body fat. Yuck, I'm sure you don't want that!

You don't have to run the treadmill or swing the kettlebell (although I highly recommend it). Hit the hiking trails, ride a bike, take a walk. Just do something that keeps you active and keeps you coming back for more! If you find something you like to do, you will come back for more. Kinda like that second helping of turkey, mashed potatoes, stuffing, apple pie.......

Now, get out there and get fit!!!!!

Do you want to know a secret? Promise not to tell...

2011-11-17T07:54:00.001-08:00

Is there a secret? Is there a magic key? How do you become successful in reaching your personal fitness goals? Come closer and I'll whisper something you probably don't want to hear:

It's up to YOU!!! (sh....t, my secret is out!)

When all is said and done

you have to want it bad enough

to work hard enough

at achieving it!!

Can you do it? You're darn right you can!

How do you start? By doing an activity TODAY that increases your heart rate above what it normally is (check with your doctor before starting any fitness program).

The more active you become, the better you'll get at it. That in turn leads to a much more efficient body. Your new efficient body helps you burn more calories even at rest.

You'll build muscle, you'll get lean. You'll get strong.

Once you become active regularly, you will naturally start to make healthier food choices. The last thing an active person wants is junk calories to sabotage all their hard work! You see how one good thing leads to another?

You're goal this busy holiday season is to find an activity you like to do and work up to doing it most days of the week!

Join a gym, take a class, hire a trainer, walk your park, your neighborhood, ride a bike, try a swim, check out your local YMCA, community center.......ahhhhh soo many choices!!

Here's another secret, be consistent! Consistency, consistency, consistency.

And.......

this holiday season eat a little less of those foods that you know carry unhealthy fats and junk calories!

Now get out there and get fit!

Top 10 foods to fill you up and fight hunger

2011-11-11T09:56:00.001-08:00

Check this out from womenfitness.net

http://bit.ly/14U2dI

THINGS YOU NEED TO DO

2011-11-07T09:37:00.000-08:00

THINGS YOU NEED TO DO TO REACH YOUR HEALTHY WEIGHT
AND STAY THERE!

The basic rule for losing unwanted body fat is to simply burn more calories than you consume. Easier said than done! I know!!
This should really be number one - YOU HAVE TO WANT IT!! If you don't want it, it won't happen! No more excuses!!
ANY form of cardiovascular exercise helps make your body more efficient while burning calories. You need to do this most days of the week (30 - 60 minutes).
Strength training builds lean muscle (very important) which helps you burn more calories even at rest. You need to do this at LEAST twice a week (30 - 60 minutes).

Too much to do you think? Not really, considering your benefits will out way your risks. Your alternative to resisting an active lifestyle is unwanted body fat, low energy, possible diabetes, high blood pressure, joint pain, heart disease, all over yucky feeling... just to name a few, which all contribute to a lower quality of life. Your quality of life!!

Your alternative to embracing an active lifestyle is less unwanted body fat, more energy, less chance of diabetes and high blood pressure, less joint pain, better chance of no heart disease and an all over stronger more confident body and feeling..... just to name a few.....

Follow the basic rules, get it done and enjoy what life has to offer and absorb the beauty around you!

Think. Decide. Do.

CORE STRENGTH and WHY YOU NEED IT

2011-11-04T13:32:00.000-07:00

How strong is your core? Can you do a full body roll up? How long can you hold your body in a plank position? Can you do crunches on a stability ball? How about squats? These are all good indicators of your core strength.

So why do you need it? Core strength helps in your ability to not only perform your activities of daily living injury and pain free, it contributes to improving any activity you enjoy doing. Which by the way also helps to improve your quality of life.

How? By strengthening the muscles in your torso your body is better equipped to handle any sudden movements. Also, any motions that require you to twist, bend, sit, reach, step (I could go on and on), will all improve with core strength! Think about how many times you use those movements in any given day! Your endurance level also increases so you can do what you enjoy doing for a longer period of time! Plus you get the added benefit of developing much needed body awareness!

So, whether you garden, hike, golf, walk, cycle, run, or play with the grand kids, you will certainly be better at anything you do with a little bit of core strength!

How strong is your core?

Check this out http://bit.ly/tTRH8q

FIT TIP TODAY

2011-11-02T14:24:00.000-07:00

Hello to all you fitness enthusiasts!

Cool weather is upon us! Get out there, breathe the fresh air and get your heart-rate up a bit.

Your "healthy living" goal is to exercise most days of the week.

Also, stay away from empty calories that wreck havoc on your body like soda, cookies, candy, donuts and processed foods. Empty calories contribute to unwanted body fat!

Load up on fruits, vegetables, whole grains and lean proteins.

Are you embracing a healthy lifestyle? Did you make a positive change today?

Think. Decide. Do.

In-Home Training

2011-10-30T16:34:00.000-07:00

In-Home training is a suitable option for those looking to attain a fit lifestyle. You want to workout but a gym environment does not appeal to you. Dirty, over-crowded, inconvenient, time consuming....yeah, we could go on and on.

You're looking for efficiency in your life, you're busy.

You know getting fit is something you need to do for yourself. It makes life more manageable.

How could getting fit possibly make your life more manageable?

Well, when you feel good (exercise makes you feel good)

you look good (exercise gets rid of unwanted body fat, leans you out, gets you strong)

you do good (you're happy, you feel healthy, you eat better, you're confident)!

Simple.

You don't have to look for "the time" to get to the gym. Work out at home.

You're looking for efficiency in your life, you're busy.

I'm a Personal Trainer

2011-10-14T20:59:00.000-07:00

I'm a Personal Trainer. I work in a local gym as well as train clients in their homes. I love my job. I get to be surrounded by people training hard to get fit and determined to stay fit. People are working out, sweating and breathing hard. They are happy and they are smiling! Yes, exercise really does make you feel good! Sure, I've had my run in or two with those who do nothing but complain and make excuses for their unhealthy condition. They hate to exercise, they don't have time, they don't have this, they don't have that...... They love to complain though, yeah, we all know those people! Most are unhappy, out of shape and feel miserable. Too bad for them.

Getting healthy is a lifestyle choice, a lifestyle change, a commitment. A decision made in your mind, a determination.

I'm inspired by my clients who continue to work hard and "follow the rules" to get stronger, more fit and healthier.
I'm inspired by my clients who power through a workout even though they are tired, busy, stressed.... and come out of their session energized and empowered!
I'm inspired by my clients who work endless, exhausting hours but don't make excuses to miss a workout.
I'm inspired by my clients who decide, who do, and who commit, to a healthy way of life.

I'm a Personal Trainer. I love my job.

A Healthy Lifestyle Recipe - The Basics

2011-10-06T21:03:00.000-07:00

DO SOME TYPE OF CARDIOVASCULAR EXERCISE MOST DAYS OF THE WEEK

Choose ANY exercise you enjoy doing that will raise your heart rate above what it normally is for at least 30 minutes (It doesn't have to be at a steady pace, you can interval between high and low). It could be walking, jogging, running, kickboxing, dancing..... ANYTHING that keeps you moving!

DO STRENGTH TRAINING TWO OR THREE TIMES PER WEEK

Choose full body exercises using anything from your own body weight to resistance bands, hand held weights, kettlebells, medicine balls, stability balls... Hit every major muscle group and do one to three sets 12 or 15 times. Include your legs, back, chest, arms and core. Push, pull, press, rotate, squat.... Strength train for 20 minutes to one hour and you will make your body stronger!

EAT MORE VEGETABLES, FRUITS, LEAN MEATS AND FISH

Eat less fatty red meats and processed foods. Eat more lean meats like chicken and turkey. Learn to read food labels, control your portions, eat smaller meals every three to four hours and drink plenty of non-sugared fluids.

EDUCATE YOURSELF! Valuable information to help you take control of your health is available here http://www.choosemyplate.gov/

Kettlebells

2011-09-27T09:27:00.000-07:00

We Iron Out the Facts on Kettlebell Training - The Hottest Fitness Trend You Haven't Heard Of http://bit.ly/mRkkUO Great article on Kettlebell training from Sparkpeople

Self Defense Workshop

2011-09-17T19:30:00.000-07:00

Another GREAT workshop! Thank you to all who participated, we had a wonderful group of people soaking up all they could!

By request we have extended our workshop to 2 hours for additional bag work and combinations!

Our next workshop is scheduled for October 15th., from 1 - 3.

I'm offering a follow up fitness series: Kickboxing for Fitness and Self Defense - Tae Kwon Do based technique with a focus on bag work and conditioning.

1/2 hour and 1 hour sessions available. Private training or partner training - Six sessions in a series. Contact me now to schedule your time! (975-0292)

Be part of it;)

Peace, love and all that good stuff:)

Self Defense Workshop

2011-09-01T15:26:00.000-07:00

Check out this article on my self defense workshop in the Arizona Daily Star: share

Sign up NOW to secure your spot for our next workshop. This self defense format is informative and practical. Be part of it:)

Self Defense Workshop

2011-08-28T21:02:00.000-07:00

My first self defense workshop was a hugh success!! Here is a little bit of what participants had to say:

Was this workshop what you expected?
More than I expected
Yes, I was very satisfied
No, it was better than what I thought it would be
I thought it'd just be talking, it was cool!
More than, Very much
It actually was

What did you like best?
It was informative, hands on-great training, good trainers, comfortable session
I liked having the opportunity to practice getting out of holds. It made me very confident
The elbow striking
Definitely when we got to punch & kick the bags, great stress reliever
Hitting punching bags:)
Demo & practice
The wrist grab breakaway
Kicks & hand breakouts
I liked every aspect of it. Was very useful
Kicking!

Are you happy with what you learned today?
Yes, I am very happy
Yes, very much
Yes, Thank you
Yes, so much that I will come back
Completely
Very Much

Next self defense workshop is Sept 17th. 1:00 to 2:30!!

Be part of it;)

*The August 27th., self defense workshop will be featured in the Arizona Daily Star Foothills/Eastside section on Thursday Sept 1st! Check it out! Due to the overwhelming interest in this self defense format space it limited!!! You must reserve your spot! Contact Mary Ellen @ 975-0292 or reserve your spot through my website (www.fitnessforyoutucson.com) under upcoming workshops!

Peace, love & all that good stuff;)

Self Defense

2011-08-16T19:06:00.001-07:00

Self defense workshop on Saturday, August 27th @1:00.

The workshop will begin with a brief introduction on self awareness. This format will introduce a practical, simple and effective approach to self defense moves which are Tae Kwon Do based. You'll practice strikes, punches and kicks against a heavy bag and focus mitts. Come ready to workout and leave with some useful practical information!

Call 975-0292 to reserve your spot! $7.00 per person

Location:
The Training Zone
110 S Kolb Rd.
Tucson, AZ (SW corner of Broadway & Kolb in the Gaslight Theater plaza)

Self Defense

2011-08-14T09:44:00.000-07:00

Self Defense workshop August 27th. @ 1:00.

The Training Zone
110 S Kolb Rd
Tucson, AZ (SW corner of Broadway & Kolb by the Gaslight Theater)

Contact Mary Ellen at 975-0292 or maryellencoffey@aol.com

Excellent workshop for women, teens, & college students!!!!

Come ready to workout!!!

Kettlebells

2011-08-11T10:56:00.000-07:00

Read the study:

Kettlebells: Twice the Results in Half the Time?
http://bit.ly/5IrrMH

I offer kettlebell specific training if you're interested.......

Makes Sense

2011-08-09T19:14:00.000-07:00

Check out this article "Addition by Subtraction"
Excellent information!!

http://bit.ly/mWz4Xc

Self Defense

2011-08-07T08:21:00.000-07:00

I'm offering a self defense workshop on Saturday, August 27th. at 1:00. This will be a practical, simple & effective approach to self defense moves which are Tae Kwon Do based. Come ready to workout - you'll practice strikes, punches and kicks against a heavy bag & focus mitts! Excellent workshop for women, especially teens & college students! Call 975-0292 to reserve your spot!

Workshop location:

The Training Zone
110 S Kolb Rd
Tucson, AZ (SW corner of Broadway & Kolb by the Gaslight Theater)
975-0292

$7.00 per person

Tell your friends!!!

Kettlebells

2011-08-03T17:00:00.000-07:00

Kettlebells, kettlebells, my my kettlebells. They are not for everybody. You have to want it and put in the work to learn the moves. Check out this interesting article.

http://www.prweb.com/releases/2010/01/prweb3486484.htm

Go

2011-07-09T18:13:00.000-07:00

Fitness advice for today - Move more than yesterday:)

To lose unwanted body fat you need to burn more calories than you eat;)

Sooooooo eat less junk calories and move your body more;)

Now pick up that kettlebell and do some swings!! Don't know how? Ask me!!!!

Peace, love & all that good stuff;)

It's Your Body - Take Control

2011-07-04T19:15:00.000-07:00

So, you want to get more fit? Start by eating less junk calories.

Dump the soda and/or the cookies, whatever junk you may eat in any given day.

You're going to have to do that in order to lose unwanted fat......

It won't just go away, you'll have to work at it.

It may be hard at first but you'll adjust and start feeling much better before you know it.

Also, increase your activity level.

Do anything that raises your heart rate above what it normally is.

Sweat a little and breathe harder. It's actually good for your heart.

It may be hard at first but you'll adjust. Stick with it and you'll start to feel stronger.

Consistency, will-power and commitment..... Do you have it??????

It is your body - so take control and get healthy;)

Peace, love & all that good stuff:)

Things You Need To Do To Reach Your Healthy Weight and Stay There!

2011-04-05T14:55:00.000-07:00

The basic rule for losing unwanted weight is to burn more calories than you eat, so eat less and move more! Easier said than done I know. But the golden rule!

This really should be number one - You have to want to do it!! If you don't want it, it won't happen, plain and simple!

Any form of cardiovascular exercise will make your body more efficient while burning calories. So you need to do this most days of the week (30 to 60 minutes).

Strength training builds lean muscle which helps you burn more calories even at rest! So you need to do this at least twice a week (30 to 45 minutes).

Too much to do you think? Well think again, this healthy lifestyle recipe will do just that - keep/get you healthy AND strong. The alternative to not adopting a healthy lifestyle is unwanted fat, low energy, possibly diabetes, high blood pressure, joint pain and heart disease just to name a few, which all contribute to a lower quality of life. Your quality of life!

If you have unwanted fat, follow the basic rules, get it done, put the work in and enjoy your healthy life!

Peace, love and all that good stuff:)

Organic?

2011-03-19T16:42:00.000-07:00

Here's an article from ACE Fitness on buying/eating organic foods:

Should I Eat Organic? When Does It Really Matter?
http://bit.ly/fJZjye

Useful information!

Follow Me!

2011-03-01T13:43:00.001-08:00

Please follow my blog and twitter feed!

I'll give you useful information on ways you can get fit and stay fit! Exercise and healthy eating is a lifestyle choice we all have the ability to manage. Sometimes it's hard, but that's okay, it's up to you to make the change and take control when it comes to your own health and your family's health. You always have a choice, you can choose the better healthier options in nutrition and wellness. It starts with you........

This is from ACE Fitness:

How can I boost my willpower to achieve my weight loss goals?
http://bit.ly/hFR6ad

Peace, love, & all that good stuff:)

Making It Easier to Grocery Shop

2011-02-26T20:07:00.001-08:00

There are so many choices in the grocery aisles it's hard to choose the healthier product. It's up to you to take control and learn how to read labels. I also know busy moms may not have the time or patience for reading labels......

Here's a way to make it easier:

The NuVal Nutritional Scoring System http://bit.ly/eIPwzO

Check it out, it'll help you choose the healthier options;)

Peace, love, & all that good stuff:)

It's Always Up To You

2011-02-23T18:58:00.000-08:00

Here is a good article on changing up your workout routine:
Why is it important to vary my workout routines? http://bit.ly/gQbTDo

There is nothing wrong with doing the same thing, but over time the body adapts and you may not see the results you want. So a little change could do you good!

Be creative in your routine, there's lots of information available on different exercises in magazines or on the Internet. If you feel like you're stuck and not getting anywhere, hiring a trainer is a good idea to help you move forward with your goals. Your trainer will help you build a solid foundation of strength while teaching you how to exercise correctly so you stay injury free!

Peace, love, & all that good stuff:)

Calories, Calories, Calories....

2011-02-21T20:54:00.000-08:00

Basic rule of thumb to lose unwanted weight:

Less calories in - more calories out
3500 calories = 1 pound of fat
Cut 500 calories per day and you could lose 1 pound per week
Burn 250 calories in exercise and eat 250 calories less per day (not that hard to do!)

Now go get active and use those calories! How you ask? Any kind of physical activity you like to do is sufficient and maybe eat a little less at each meal. Additional tips could be: dump that soda, easy on the salad dressing, forget the french fries, eat less chips, cookies, snacks...... and add to your diet more fruit, veggies, and lean meats!

Here is useful information we should all be aware of - Daily Caloric Needs Estimate Calculator http://bit.ly/2K89zG

Peace, love & all that good stuff;)

Anti-Inflammatory Food Pyramid

2011-02-17T19:54:00.001-08:00

Check this out - Dr. Weil's Anti-Inflammatory Food Pyramid http://bit.ly/a6q9wH

Excellent information - Print it and hang it on your frig!

Choose a healthy lifestyle, it's up to you.

Peace, love, and all that good stuff;)

Your 2011

2011-02-15T16:00:00.000-08:00

Here is a solid beginner-level workout program for 2011 from ACE fitness:

2011 Kick Start Workout Guide http://bit.ly/hbAosG

If you're new to exercise this will help you get started and motivate you to stick with it. Exercise really needs to be an integral part of your live and only you can do it. You need to get going if you're not currently working out. Also, go to http://www.pyramid.gov/ for healthy choices in nutrition. It's a great resource. Be nice to yourself by taking good care of YOU! It's all about the choices you make!

Peace, love, and all that good stuff:)

Today I Will

2011-01-17T18:29:00.000-08:00

Today I will take a long deep breath into my lungs, exhale and smile
Today I will be grateful for all I have and not focus on what I don't have
Today I will appreciate my body and fuel it properly with good nutrition
Today I will pay attention to how my body is feeling
Today I connect
to me...
Today I will let my body thrive under a balanced program of wellness
Today "getting fit" will become my "lifestyle of choice"
Today I will smile at someone I don't know
Today I will take a long deep purposeful breath into my lungs and exhale
For today I am thankful

Healthy Lifestyle Recipe - The Basics

2011-01-15T15:38:00.000-08:00

Do some type of cardiovascular exercise most days of the week - Choose ANY exercise you enjoy doing that will raise your heart rate above what it normally is for at least 30 minutes. Could be walking, jogging, running, kickboxing, dancing...ANYTHING that keeps you moving!
Do strength training two or three times per week - Choose full body exercises using anything from your own body weight to resistance bands, hand held weights, kettlebells, medicine balls, stability balls...hit every major muscle group (legs, back, chest, arms, & core) and do one to three sets 12 or 15 times. Strength train for 20 minutes to one hour and you will make your body stronger!
Eat more vegetables, fruits, lean meats and fish - Eat less red meats and processed foods. Learn to read food labels, control your portions, eat smaller meals throughout the day (every three to four hours) and drink plenty of non-sugared fluids.
Educate Yourself! For very valuable information to help you take control of your health visit http://www.mypyramid.gov/

I encourage you to follow this very basic roadmap to improved health and wellness. It starts with you....

Peace, love, and all that good stuff;)

New Year, New You?

2011-01-11T15:32:00.000-08:00

Happy New Year to all my blog peeps. I encourage you all to embrace an exercise routine that you enjoy and will commit to doing. Let me warn you though, you will have some side effects. Probably things like increased energy, lower body fat, increased muscular strength, and improved body awareness. Quite possibly you may even lower your blood pressure and cholesterol. But that's not all! I hear regular exercise could actually help you feel better if you experience depression and anxiety! So make the change, do it, get it done, take care of yourself! Take care of yourself!! Take care of y o u r s e l f !!

Again, Happy New Year - Happy New You!!

Peace, love, & all that good stuff!

Routine is not so bad

2010-11-14T18:38:00.001-08:00

It's okay to stick with the same strength training exercises for a few weeks before changing things up. Set up three different work out routines, one for each Monday, Wednesday, and Friday (or whatever days you choose), so you'll be strength training three days per week with each day having a different set of exercises. Keep your focus on full body strength with one work out being circuit based, one being a push/pull base and another being upper/lower body based. Add cardio intervals once or twice within a work out. Stick with this layout for six to eight weeks than you can change up the whole thing. This is a good way to let your body adapt to exercise while learning the "all important" (and not stressed enough in my opinion) body awareness that you must develop to keep yourself safe from injury. Give yourself time to learn how your body moves with exercise and soon you'll be able to focus on engaging the muscles you want to work! Have fun, good luck and let me know how you're doing;)

Peace, love & all that good stuff::))

Fitness and You

2010-11-06T19:35:00.000-07:00

Fitness is out there all over the place! There is always some new exercise routine being tossed around for potential exercisers to grab hold of. It can be confusing, overwhelming and intimidating. As far as strength training goes, it makes sense to stick with the basics. The basics of strength training are (simply put) good and will help you develop a strong foundation within your body. This is important for your daily activities of life. Hitting every major muscle group is fundamental in helping you develop the body awareness and confidence that comes with having a strong balanced physique. This fundamental base will enable you to move on to more challenging routines as you get stronger. Establish a strength training routine that includes a push and pull exercise (ex. chest press and row), a vertical push (ex. military press), and some variation of a squat (ex. sit in a chair and stand up). Mix it up by using one limb instead of two when the exercise allows. Invest in a stability ball for crunches and hyper extensions and you are well on your way to developing a strong, active, happy body! Good luck and let me know how you're doing::))

Peace, love & all that good stuff;)

Exercise

2010-10-29T19:44:00.000-07:00

No excuse, start to do it. If you are over weight, low on energy, feeling like crap most of the time, unhappy with the way your body looks, have high cholesterol or high blood pressure, feel weak and/or have low self confidence and/or depression MAYBE you should start an exercise program! Go - I bet you'll feel better:)

Hi blog peeps

2010-10-03T20:03:00.000-07:00

Spent all day yesterday at the Women's Spa & Wellness Showcase. Very interesting. I met lots of folks knowing they needed to start a fitness program, but the majority of them admittedly lacked any kind of motivation to do anything fitness and on top of everybody's list was the ever present "I don't have the time", or "I'm too busy to exercise"...... What can I say, healthy living is a lifestyle choice and it's too bad that most people choose not to engage in a healthy lifestyle. I guess most people have no idea how much better they will actually feel when they begin a fitness program. What a shame, people keep getting fatter, making extremely unhealthy food choices and continue to burden the medical system with disease's that could be controlled with proper nutrition and exercise.

We all have the same amount of time in a day, be nice to yourself and try starting with 20 mins of walking and as you begin to feel better add more time and then start a weight training program to help build your muscles. I bet it will not take long before you start to feel good and say to yourself "I can't believe I didn't start this sooner!"

Peace, love & all that good stuff

It's all good in the life of fitness

2010-09-27T17:36:00.000-07:00

Hey, you know fitness should be part of your lifestyle. There's lots of different fitness regiments you can put yourself through. You should always start by building a strong foundation of strength. All things good can build upon a solid foundation. Solid, strong, balanced body awareness - that's what you're striving for. Once you build your foundation of strength you'll develop the confidence and awareness within your body (key words-(within your body) to explore other options in exercise. Keeping good form during exercise movements is crucial for the long haul in life. You definitely don't want to keep doing an incorrect movement pattern over and over again for weeks or maybe even months, because sooner or later bad form will catch up to you. It may not be today, tomorrow, next week or even next year, but it will catch up to you! So you need to be good for the long haul. How do you do that? Pay attention to how your body is feeling, don't push yourself ridiculously hard and be realistic with your goals. Remember, fitness is a "lifestyle choice" to be embraced and taken with self control, mind, body, and awareness. You get to be the boss of your own body, so how about being nice to it and letting it thrive under a good balanced program of exercise and nutrition! You'll be glad you did::))

Peace, love & all that good stuff:::)))

Local Good Stuff

2010-09-20T09:13:00.000-07:00

Being in the fitness industry I usually spend more money than I earn. I'm always buying a new piece of equipment or taking an on-line course or traveling to earn CEU's (continuing education units) so I can stay current not only with my certifications but with the ever changing fitness industry. I love all things fitness and constantly work on turning a passion into a viable business. I try to pass my enthusiasm for feeling healthy and strong through solid exercise and good nutrition on to others who are looking to improve their overall health and well-being.

I feel fortunate to be exposed to the inside scoop of the fitness industry but alas, it is a business industry which can turn into a very expensive adventure for trainers. Nine times out of ten I need to travel either to Phoenix or San Diego to expand my education, to be inspired and exposed to passionate "fitness professionals" sharing their philosophy on fitness. So, image my excitement to have found a LOCAL passionate, (I'll say it again) inspiring fitness professional offering workshops for trainers in TUCSON! I just finished a kettlebell workshop which not only was informative, CEU credible, and structured well, but on my home turf! How cool is that::))!! For someone who's always looking to improve and bring the best to her clients I couldn't be more thankful and appreciative that FINALLY we have a local fitness professional who is available to educate, improve upon and yes (here we go) inspire fitness trainers in Tucson! Thank you Evolution Fitness and I look forward to attending many more workshops!!

Peace, love & all that good stuff::))

Where did the time go?

2010-09-13T21:59:00.000-07:00

Where have I been? Not blogging as you can see. Sometimes things get away from me and before I know it weeks have passed and I'm not keeping up with what's important to me. My blog is important to me. Life got busy and it's easy for things to slip away. But I'm conscious of it and I'm back on board! Often that happens to most people who stop an exercise program. You get busy right? Before you know it 2 or 3 weeks have gone by. It's okay to stop for a while, the important thing is to start again, which is the hardest part, but you know what? Once you make that first move it gets easier and easier and before you know it you're back to your regular routine of working out and taking care of yourself! Gheez, good thing! That's one of the many cool things in life, each day is brand new, you have another whole day to get going:::)))
Peace, love & all that good stuff

Train to be Fit

2010-08-20T13:15:00.000-07:00

Simple, strength train three times per week (two minimum), cardio three times per week (dare I say two minimum?)

Don't have much time? Well, who really does, this is where your priorities come into play. Your health & wellness should be number one on your priority list. 30 minutes of strength & cardio training is not a lot of time, you can get away with that minimum, even 20 minutes of "I'm out of my comfort zone" interval training for your cardio is excellent (alternate bursts of high-intensity with short periods of recovery). Strength training develops lean muscle which helps you burn more calories even at rest!

So it's simple huh?!

Remember, number one priority is You, who keeps you strong and healthy? You do!!

Again

2010-08-18T20:01:00.000-07:00

Here I am again preaching about fitness. Well, at least I can say I practice what I preach. I love to exercise! or maybe I love the way exercise makes me feel! Whatever, it's all good! Sometimes I'm a little tired & don't want to exercise (did I say that?), but I make myself because, 1. I know it's good for me, 2. I'll feel guilty if I don't and that's not good for me and, 3. I know I'll feel pretty darn good when I'm done! Exercise will probably never make you feel bad so give it a try, establish a regular routine, make your body more fit. I can almost guarantee you'll be glad you did!

It's all about You

2010-08-15T14:39:00.000-07:00

Taking care of yourself should be your first priority. We all have lots of priorities in life and often it's harder to deal with incidents that may occur if you're not feeling healthy, strong and/or confident. Stress is a big word that has potential to wreck havoc on your day to day life. It's important to be able to deal with stress in a healthy positive way (or the best way you can!). Studies show engaging in regular exercise helps reduce stress while giving you those feel good endorphins, also known as a natural high. Maintaining a consistent work out routine will contribute to you feeling and being healthier, stronger and more confident which could very well cross over into other aspects of your life. You just may be able to deal with those unpleasant situations that may occur a little better. This is part of a whole towards your total well-being. Take it and do something good for yourself today, tomorrow, always.......

Half Marathon Training

2010-08-10T20:51:00.001-07:00

Just started training for another half marathon. Ran the Rock 'n' Roll half marathon (my first!) in San Diego this past June with my daughter. It was a great wonderful experience and I loved the live bands playing during the course! Everything in my training will stay the same except now I trade one interval run on the treadmill for a long run outside. I do a run/walk on the long run, usually 10 mins run with 1 min walk. I'll stick with three days of strength/core training and three days of running with one day of rest. I hope to pull maybe 5 minutes off my time. The hardest thing is finding my pace during the long run. But all's good and here I go!

Core strength anyone?

2010-08-02T15:23:00.000-07:00

This excerpt was taken from the Arizona Daily Star Sports section August 1, 2010.
"The Arizona Wildcats were in the middle of a voluntary workout last week when Nick Foles put his off-season training to the test. The UA's starting quarterback walked to Arizona Staduim's 50-yard line, took a knee and - while his teammates watched - launched a pass through the back of the end zone, between the goal posts and into the stands. "I had been working on my core (strength) during the season," he said. "I thought I could do it, so I tried it."

Core strength is where all things happen! Now, you don't have to be a football player to enjoy the benefits of core strength. Core strength training is available and beneficial for everyone, it's up to you to start and stay consistent with a program. Now get out there and work that body!! You're awesome! Stay strong!

We're all in this together

2010-08-01T20:20:00.000-07:00

We all learn from each other on many different levels. Experiences can be similar but approached very differently. Most people should be exercising most days of the week. Stay consistent with your fitness routine and you will be stronger to deal with your activities of daily living and you will have a clearer mind to deal with your life situations. Take care of yourself by being active for at least 30 min to an hour most days of the week. You can be fit, today you just start.

Keep It Simple

2010-07-28T20:29:00.000-07:00

My fitness advice for you today is KEEP IT SIMPLE!! It's not hard to be active, it's hard to find time right? Well, don't FIND the time, MAKE the time! Your health is worth your attention. Need I go through all the benefits of exercise? You've heard it a million times, actually we're bombarded with it almost on a daily basis. Exercise, in what ever form, is good for you, plain and simple. So, KEEP IT SIMPLE! Get out there and be active for at least 30 minutes and do it most days of the week! You'll feel better, stronger, healthier, more confident......in no time! You got 30 minutes today? You're awesome! Stay strong!

2010-07-12T20:21:00.000-07:00

Strength training (full body functional fitness, circuits.....), along with cardio-respiratory training and good nutrition provides you a healthy, confident, strong physique. When you begin your fitness program with Fitness for You, we will work on making these key elements part of your lifestyle. You'll see it doesn't take long for your body to feel good and as you become stronger and more conditioned your energy level will increase and whatever activities you enjoy (hiking, biking, walking....) will become easier. You already know that exercise needs to be an essential part of your lifestyle. So it is time to begin. It is time to start. It is time to put your health first. It is time for You! Fitness for You Personal Training IS training for your health!

Priority

2010-07-09T22:19:00.000-07:00

Exercise needs to be a priority. For your life balance, for your spirit, for your wellness, for your health. Fitness for You Tucson Personal Training IS training for your health!

Training for You

2010-07-09T21:56:00.000-07:00

Remember - you train hard to get fit, healthy, and strong. You do a good job and you stay on track. Your committed, determined and enthusiastic. Keep doing it - you will reach your goals!