tag:blogger.com,1999:blog-62615358964233538642024-03-19T00:59:33.485-07:00Stay MovingStay Moving, Keep Motivated and Take Control of you Health.KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comBlogger47125tag:blogger.com,1999:blog-6261535896423353864.post-53486924333231801432011-03-04T10:46:00.000-08:002011-03-04T10:48:54.584-08:00THIS BLOG HAS MOVEDPlease check out our new blog on our new website:Change your bookmarks!KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-6458836513905491112010-12-09T07:23:00.000-08:002010-12-09T07:27:04.535-08:00Prevent Holiday Cookie SabotageHolidays equal merriment and lots of good food. There is no need to feel guilty about occasionally indulging in some of your favorite holiday treats (peanut butter Hershey Kiss cookies are my favorite). However, with constant holiday parties and cookie exchanges, it can be very difficult to not overindulge. Here are a few tricks to preventing holiday sweets from sabotaging your weight loss KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-464126530579693142010-11-12T07:16:00.000-08:002010-12-09T07:21:34.322-08:00What's the Big Deal with Tabatas?Tabatas are changing the way we think of working out and redefining the fitness world. When it comes to weight loss and improving performance, nothing works as efficiently, effectively and fast as tabata training. What's the drawback? For those of you who have experienced this type of training firsthand, you know the problem is tabatas are downright HARD. Not everyone can safely perform KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-40078267415917495402010-11-05T07:10:00.000-07:002010-12-09T07:15:52.883-08:00Lessons from the Biggest LoserNBC's The Biggest Loser is a formula of extremes. Extremely overweight contestants + extremely strict diets + extremely tough workouts = extreme weight loss. Although the means are somewhat controversial, the formula doesn't fail....until last week. If you missed the episode, the contestants spent the week at Camp Pendelton. They completed bootcamp with marine drill sergeants and probably KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-23563116774208667472010-10-29T05:40:00.000-07:002010-10-29T05:58:02.582-07:00Dressing For Workouts in Cooler WeatherNumerous studies support the health benefits of spending time in nature. In my opinion, it makes much more sense to exercise in the expansive outdoors rather than being confined to small stationary spaces in gyms. Our bodies can adapt to a wide range of temperatures. Our ancestors spent almost all their waking hours working outside, irregardless of the season. Being active outside is an KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-47853903499609881682010-10-05T18:12:00.000-07:002010-10-05T18:14:43.580-07:00The Key to "bringing it" is Showing UpI admire my bootcampers. Their ability to "bring it" day after day is highly commendable. For many people, dragging themselves out of bed at the ghastly hour of 5:30 AM borders on torture. For others, squeezing in a workout at the end of a long workday is impossible. Yet, my bootcampers manage it 2-3 days a week, with smiles on their faces (most days). How do they do it? By not giving KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-69173227553186353972010-09-23T05:51:00.000-07:002010-09-23T06:00:24.273-07:00Catch Your Zzz's, Manage Your WeightWouldn't it be fabulous to wake up on your own, feeling refreshed every morning? I wish. Unfortunately the demands of work, children, or daily stress prevent many people from getting the required 7-8 hours of sleep a night. Lack of sleep disrupts your mood, lowers your immunity and is closely linked to obesity and other health problems. Consistently sleeping less than 7 hours per night increases KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-47697388955589608602010-09-06T12:00:00.000-07:002010-09-06T12:13:52.235-07:00Lifestyle Lessons We Can Learn From a ToddlerMy triplet toddlers constantly remind me about the importance of a healthy lifestyle. One of them, Mia, happens to be a skinny little pipsqueak who can probably teach us a lot about weight-management. Here are a few lessons from my 2-year-old: - There is no point in leisurely walking. Mia's motto is full-speed ahead. She often covers twice the distance of her brother and sister because of KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-88746662852578947312010-08-27T11:14:00.000-07:002010-08-27T11:18:47.625-07:00Just Tie Those Shoes and Go!When it comes to chores like grocery shopping, showering, dropping the kids off at school, and brushing our teeth there are no free passes; we just do them..every day. If we really sat down and thought about how annoying and exhausting some of these "chores" were, they may never get done! The same goes for exercise. Sometimes the hardest part about working out is drumming up the energy to put KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-69762948154841439452010-08-14T14:27:00.000-07:002010-08-14T14:36:20.508-07:00Why are we getting fatter and what can we do?The newest obesity statistics are out. 1 in 4 people are obese, defined as weighing ~30 pounds over their healthy weight. These are the highest obesity rates yet. We've all seen the ominous trend depicted in a US maps like the one below. As Americans, we just keep getting fatter.Colorado and DC seem to be the only places in America where a significant amount of people have their weight under KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-34305237056825566432010-08-06T05:14:00.000-07:002010-08-06T05:31:25.063-07:00Liquid SabotageThink an after-workout smoothie won't do your diet much harm? Think again! Many people underestimate the impact liquid calories have on overall caloric intake. You may be surprised to find out drinks you thought were "healthy" could actually be sabotaging your ability to lose weight. Just look at the amount of exercise you would need to complete to make up for consuming some of the KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-26774075062921271162010-07-29T18:30:00.000-07:002010-07-29T18:36:15.712-07:00Do Little Changes Really Make a Big Difference?Many health advocates claim that accumulating physical activity through small changes can make a big difference in your health. We are encouraged to take the stairs rather than the elevator, park at the back of the parking lot and trade our desk chairs in for Swiss balls. But do these little steps really make a difference in our overall heath? New research says "yes", in a big way! A study ledKGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-55341384833439410502010-07-20T13:06:00.000-07:002010-07-20T13:14:58.475-07:00Conquering Weight Gain - For Good!We know how much hard work and dedication are required to lose weight. But what about after we reach our goals? Do we ever get a break? We constantly see celebrities and reality weight-loss contestants repeatedly gain and lose weight while others seem to be able to maintain their new healthy weight. While a 5-10 pound weight fluctuation is normal, 20-100+ pound fluctuations are not. Data fromKGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-25405068570652535672010-06-30T11:06:00.000-07:002010-06-30T11:12:50.267-07:00Stay Active While TravelingSummer is the time for travel. Whether your vacationing, attending weddings, or traveling for business, it can be hard to stick to your exercise routine while you are away. Sometimes it takes days to get back into your regular exercise routine after returning home. Help keep yourself on track during the busy travel season by following these tips:- Turn your destination into an active KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-67397611475902736652010-05-17T05:42:00.000-07:002010-05-17T05:57:19.439-07:00Grandparent's Rock...Will You?As I’m writing this blog post, my toddler triplets are at the beach with their grandparents (yes, those are my kids in the pic and that is their grammy leading the pack). There are several things that are amazing and fabulous about this situation. First, I am free from cleaning up food, kissing boo-boos and breaking up fights for the next several days. Second, my parents actually graciously KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-73541362192770486612010-04-08T18:27:00.000-07:002010-04-08T19:21:43.783-07:00Nice Biceps but Can You Run the Subway Steps?Great news! Being fit is no longer defined by how you look. Bulging biceps are out while a healthy balanced body is in! The old is new again, personal training is finally getting back to it's roots; it's called functional training!Trainers hovering over clients counting reps on giant machines are a thing of the past. In fact, we are seeing fewer and fewer groups of young men sporting overly KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-63745823438890431062010-03-30T18:32:00.000-07:002010-03-30T19:05:58.865-07:00A No Nonsense Way to Measure Your Exercise IntensityPersonal trainers love to monitor client's heart rates. We do heart rate formulas in our sleep and can often correctly guess a client's heart rate at any given time during a workout. As trainers, we use heart rate to determine how hard our client is actually working, how many calories they are burning and if they are working within an appropriate training zone. Heart rate monitoring is great KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-73407190359316978032010-02-26T17:55:00.000-08:002010-02-26T18:50:11.813-08:00So what does an MMA fighter eat?Over the past few months, I've heard about MMA (mixed martial arts) fighting on the radio or on the internet several times. I'm not sure if this already popular full contact combat sport is having another surge in popularity or if I'm more attuned to it since a friend of mine began training. If MMA doesn't ring a bell, you may be more familiar with the UFC (Ultimate Fighting Championship), an KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-48032358174933762022010-02-13T10:09:00.000-08:002010-02-13T11:23:14.553-08:00Change it up NOW: The key to exercise fullfilment!If your still following the same exercise routine as you were last year, shame on you! Sure, it's fabulous your still working out but chances are if your still attending that same kickboxing class or hitting the same 30 minute express workout as last February, your in a major exercise rut. If your one of the exceptional few who are consistently taking valuable time out of your busy day to KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-25984603390627211912010-02-03T10:19:00.000-08:002010-02-04T04:34:15.761-08:00I'm Exercising, Now What?We all know finding the right balance between calories in and calories out is essential to weight loss. We also know the importance of incorporating both proper nutrition and exercise. Studies show that weight loss through diet alone is possible but not necessarily sustainable. This is because drastic dieting is not a life-long change and the lack of carbohydrate supplies can cause muscle KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-39029139046693259722010-01-14T10:05:00.000-08:002010-01-14T11:03:42.122-08:00I know I should but I just can't find the time....My clients often tell me they know they need to exercise. Often they even know exactly what they need to do; they just can't find the time. Trust me, now more than ever I understand what this means. Since my triplets came along, finding the time to squeeze in a workout has been a real challenge. 1. Mentally make exercise a priority. This is crucial. Your health is the most important thing KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-89786233117708597562009-12-10T11:02:00.000-08:002009-12-10T11:19:00.691-08:00Exercise is TransformingAfter another 6 week hiatus from high intensity aerobic exercise, it feels great to be sweating again. After surgery to fix a hernia and other triplet pregnancy mishaps, my doctor recently gave me the clear to start running and weight training again. Since I was walking regularly within days of my surgery, I have bounced back to my old exercise routine quickly. It is amazing what exercising aKGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-12970993879035829252009-11-10T17:20:00.001-08:002009-11-10T17:57:06.265-08:00Too Much of a Good ThingGreat news, some of your favorite foods are good for you!" Doesn't it feel great when your favorite health magazine declares that chocolate, pecans and olive oil make you younger and healthier! I agree, there is nothing better than sipping a cup of coffee and enjoying nuts and chocolate guilt free. But alas, like everything in life moderation is key. I recently worked with a client who fit KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-9464550377334650822009-10-27T18:14:00.000-07:002009-10-27T18:52:30.414-07:00Nutrition and Fitness: Like peanut butter and jellyJust like peanut butter and jelly are needed to make a perfect PB&J, nutrition and fitness must go hand in hand. Proper nutrition delivers the right amounts of carbs, fats, protein, vitamins and minerals to keep our bodies running. Fitness provides the right amount of activity to keep our physiological systems primed and manicured. Current advances in medicine and sports science have shownKGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.comtag:blogger.com,1999:blog-6261535896423353864.post-78511493938633516392009-07-08T11:54:00.000-07:002009-10-27T19:13:30.324-07:00Want Some Incentive...Take That!I'm BACK! It has been one heck of a year. After over 6,000 diapers, 200 loads of laundry and many sleepless nights, my triplets have turned one and I feel like I've conquered the world! I wish it had been easy but nothing about getting back into shape, getting life in balance, or raising multiple babies is. Although life is still a whirlwind, I am squeezing in the time to get back to what I KGhttp://www.blogger.com/profile/12781553220949239309noreply@blogger.com