Fitness, Cross-Training, Personal Training, Boot Camps
Walk Fit

Walk Fit

Walking is a great addition to your current workout routine. It has a plethora of benefits and is a universal exercise. You can do it anywhere, and mostly anyone can…

Walk Fit
Empty Nest

Empty Nest

When your children reach the age to embark out into the world on their own, you can be left with a feeling of loss and loneliness. Some parents may experience…

Empty Nest
Moving Day

Moving Day

Moving day can be a time-consuming and stressful experience. There are ways to keep the stress levels down and for you to not feel so overwhelmed. There are many steps…

Moving Day
Strong Foundation

Strong Foundation

The ankle is a physically active part of the body. The ankle consists of several ligaments that connect the bones and are required for proper function. There are also many…

Strong Foundation
Greens Are Good

Greens Are Good

Eating well is key to a healthy lifestyle. Adding greens to your diet can help you pack some powerhouse nutrients into your meals. Leafy greens like kale, collard greens, chard,…

Greens Are Good

WOD for Tuesday, Feb 17, 2015

Hang time

A. Max Pullups

Score is total number of pullups you can do in 5 rounds. 1 to 2 minutes rest between each round.

B. 1 minute of pushups, 2 minutes of burpees, 3 minutes of situps, 4 minutes of squats.

Record total number of reps in the 10 minutes

WOD for Monday, Feb 09, 2015


Running clock for time
50 alternating overhead plate lunges (L1 – 25lb/45lb, L2 – 15lb/35 lb, L3-10lb/25lb)

40 push ups (L1-all on toes, L2-half toes & half knees, L3-all knees)

30 barbell thrusters (L1-45lb/95lb, L2-30lb/85lb, L3-20lb/65lb)

20 monkey roll burpees -( L1-monkey roll, L2-regular, L3-from elevation)

10 RDL and Rows (L1-45lb/95lb, L2-30lb/85lb, L3-20lb/65lb)

5 Laps – inside track

WOD for Tuesday, Feb 03, 2015

Strength War

4 x 8 min strength stations – each station is 8 minutes

10 Heavy Lunges → Sandbag Front Squats 15

5 Strict Shoulder Press → 30 Band Jacks

8 Heavy Single DB Deadlifts → 30 KB Swings

6 Floor Press → 10, 15, or 20 Pushups

Track all weights used, sandbag weight used, and band used for band jacks. Also Rounds completed for each station.

Walk Fit

Walking is a great addition to your current workout routine. It has a plethora of benefits and is a universal exercise. You can do it anywhere, and mostly anyone can do it, it’s free, it doesn’t require special equipment, and you can do it any time of day. By just adding 30 minutes of walking into your daily workout routine, you can change you! The benefits are countless.

It lowers blood pressure that can also be good for your cholesterol levels, and in turn reduces the risk of obesity. Walking is not only one of the best activities for your health and mental well-being, it can help you lose weight and keep it off. It will help your heart become more efficient and every day activities will become easier. You’ll sleep better, have more energy, and benefit from a little Vitamin D from getting outside.

Benefits of Walking:

  • It strengthens your heart. Regular walking reduces your risk of heart disease and stroke.
  • It lowers disease risk. It slashes your risks of type 2 diabetes, asthma and some cancers.
  • It keeps weight in check. It helps you lose weight and keep it off.
  • It can help prevent dementia.
  • It can help prevent osteoporosis. As a weight-bearing activity, it helps strengthen bones.
  • It tones. A good walk help shape and tone your legs, giving definition to calves, hamstrings and lifting your glutes.
  • It tones your arms. All the regular movement you experience in your arms while walking will help tone your arms, shoulders and even upper back.
  • It boosts your vitamin D levels. A little bit of sunshine outside each day will put you in a great mood and help your bone health and immunity.
  • It gives you energy. A brisk walk with help boost your circulation and increase oxygen supply to every cell in your body.
  • It makes you happy. Regular moderate-intensity exercise is a great antidepressant. It helps reduce stress and anxiety. It can also be done with friends while enjoying a nice chat.

Even though you are already in a regular workout routine at the gym several times a week, doesn’t mean walking isn’t for you. The key to overall fitness is cross training, or participating in various activities, and walking is the perfect complement to any training regimen. By adding walking to your routine, you end up training opposing muscle groups and end up balancing out your strength and reducing the chance of injury. Also, if you are used to high impact activities, your body could benefit from taking it down a notch once in awhile and walking. You’ll get all the benefits of exercise without the wear and tear and giving your muscles time to recoup.

Add a walk to your daily workout routine. You’ll be able to cash in on all the additional benefits it has. Speak with your trainer and see when the best time for you would be to work that walk into your schedule. Sometimes, to get you moving during the day, first thing in the morning may be best for you. Or, if you feel a little sluggish and tired by mid-day, head out for a walk on your lunch. Start walking towards a healthier you!

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Empty Nest

When your children reach the age to embark out into the world on their own, you can be left with a feeling of loss and loneliness. Some parents may experience what is referred to as Empty Nest Syndrome, feelings of depression, sadness, and/or grief. It becomes a whole different home when the children are not there on a regular basis. It may take some time to accept the change and enjoy the new opportunities.

You’ve done your job raising your children, they are ready to fly from the nest. It’s important for them to be happy and healthy adults, so you need to encourage them in as guilt-free a way as possible. Be positive and encouraging to your child who is moving out on their own.

It’s never too early to think about your empty nest in order to make the transition easier on you and your child. Here are six tips to help you move forward with this new part of your life.

  1. Plan Ahead – It’s never too early to start planning and talking to your child about the future.
  2. Get to Know Your Spouse – Now is the time to rekindle your relationship with your spouse. Use the time travel and get to know one another again.
  3. Make a Dream List – Start a list of the things you have always wanted to do or see but couldn’t while raising a family. Maybe take lessons of some sort, or change your career, or even going back to school for extra course just for you. Start with something small and work towards a new goal.
  4. Avoid Big Changes – Try not to make any huge changes like selling the house. Give yourself some time to adjust to these new changes first.
  5. Talk to Others – Look to others who have been through the same situation or are also saying goodbye to their kids. You’ll find that the similarities will help you get through the loneliness and feeling of loss. It will also help keep you busy and not thinking of all the negatives.
  6. Prepare Your Child – By getting your child ready to be on their own, you will be helping them while also making you feel more at ease with them being away. Teach them how to do the laundry, prepare meals, deal with money issues, etc.

It is hard to let your child go – give them their independence. You have done your job and you can be proud of them and you’ll be able to notice just how fine a job of parenting you have done. When kids leave, parents are challenged to restructure their lives and find new identities. An empty nest also comes with its own joys. It’s a time where parents can be open to personal growth and discovery. It will take time, but you’ll soon be busy and enjoying what your new found time and freedom has brought. And you’ll love and cherish the time spent when your kids come back home for visits.

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Moving Day

Moving day can be a time-consuming and stressful experience. There are ways to keep the stress levels down and for you to not feel so overwhelmed. There are many steps and items of the move that have to be taken care of. Arranging the steps and organizing them accordingly can make the process quite manageable. A well organized move will make for an easier one.

Here are some key tips to help:

  • Move Less. Get rid of any old items you don’t need any more. Specifically if you are down-sizing. Get rid of the items that will no longer fit in your new home. Have a garage sale or sell items online. The extra cash will also help with moving expenses.
  • Pack things up room by room. Use some recycled material as well like newspapers, grocery bags and even dishtowels to protect your items. LABEL the outside of the boxes too. Mark down the room they go to and what is it in.
  • Arrange your utility hookup prior to move in day. Call the cable, phone, electricity, internet, water, gas, etc. services to arrange hookup for your new place. To make it easier bundle your services with one company when you can.
  • Hire Professionals. Hire a professional moving company to move your items. They have the insurance to protect your stuff if it gets damaged during the move. They also are reliable and dependable and have the proper equipment needed to move large items. It also saves your friend’s and family’s backs from helping you lift those big pieces of furniture.

It is a great idea to keep things organized and arrange tasks into categories. From these categories you can check off the items as they are completed.

  1. Household
    • Have your mail forwarded to the new address
    • Forward or stop any deliveries (newspapers, magazines)
    • Discontinue or transfer utilities.
    • Schedule utility appointments for new address.

  2. Packing
    • Plan your packing beforehand. Purchase suitable containers for what you are packing. Wardrobe boxes, plastic bins, etc. are great for moving and can be used for storage at your new place.
    • Start collecting packing materials such as, boxes of all sizes, newspaper, tissue paper, packing tape, scissors, labels, markers, etc.
    • Use a notebook to record what boxes go where and what they have in them.
    • Set some goals and deadlines, for example, pack a room each week.
    • Clean and roll up any rugs that are moving.
    • Make arrangements for moving pets and plants.

  3. Community
    • Return library books.
    • Transfer children to new schools, if required.
    • Returned all borrowed items (less to pack).
    • Mail or email out a change of address notice to family members, friends, and business contacts.

  4. Records
    • Transfer any medical records and prescriptions if needed.
    • Change the address on your driver’s license.
    • Change the billing address for credit cards.
    • Change the mailing address on any bank statements.
    • Leave a record of security code for new owners/tenants if needed.

  5. Insurance and Legal Matters
    • Visit your lawyer and ensure all documents are signed.
    • Notify your insurance company well in advance of the move and review your policy for the new home. Transfer insurance over to the new address.
    • Review the moving company’s insurance policy. Purchase additional insurance if the company’s does not cover as much as you desire.
    • Give written notice to the landlord if you are currently renting.
    • Have all keys to your old home delivered to your lawyer or realtor.

Even though you have a lot of tasks and work to do, staying organized will help you feel a little more in control and less stressed about this big event. Plan ahead, write things down and stay organized and you will be on track for an easier move.

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Strong Foundation

The ankle is a physically active part of the body. The ankle consists of several ligaments that connect the bones and are required for proper function. There are also many muscles that also help support the ankle during activity. Building strength and proprioception, or special awareness, in these muscles helps to prevent injury and improve performance. Often, the most neglected body part in exercise is the ankle. There is no single sport that doesn’t involve the ankle in some way. It is important that we don’t forget about this joint and make sure we do what we can to make it strong and sturdy. A major benefit with strong ankles is that you can help reduce the risk of injury.

It is important to keep the ankle strong. When an athlete performs any type of movement, running, jumping, etc., the ankle and surrounding muscles are put under a great deal of stress. If the ankle musculature is strong, the athlete can withstand greater force – limiting the chance of injury. It will also help strengthen the lower leg muscles and aid in preventing chronic conditions such as shin splints and Achilles tendonitis. Proprioception is the body’s ability to realize its place in space. For example, if an athlete is moving into a position that could sprain his or her ankle, increased proprioception can decrease the risk by alerting the athlete to the danger. Proprioception can also increase an athlete’s performance by giving the athlete better balance and awareness and giving them the ability to control their body more effectively. Proprioception training is done with balance exercises.

Try some of these exercises to increase the balance and strength in your ankles:

  1. Standing on one leg. Hold for 30 seconds, working up to one minute per leg.
  2. Balance and catch. Standing on one leg, catch and throw a ball with a partner. Make sure you throw the ball to all directions, left, right, high and low. Do 3 sets of 30.
  3. One leg mini squats. On one leg do a half squat with the opposite leg out front for 10 reps, out to the side for 10 reps and behind for 10 reps. Repeat 3 times.
  4. Standing on unstable surface and balancing. You can use a pile of towels or clothing, sand, air mattresses to give you the uneven/unstable surface. Stand and balance on one leg and hold for as long as you can.

The ankle can be strengthened in several ways. The best way is to use a thera-band (ask your trainer or visit a medical supply store). The thera- band will give the resistance needed to strengthen your ankle. By placing the thera-band around the bottom of your foot, near the balls of your foot, you can pull on the band for resistance with your foot in the flexed position. From here, stretch your toes to a point and then slowly return it to the starting flex position. It is important to work the ankle in all four directions. To work the ligaments and muscles in the other directions, affix the band to a stationary object and then loop the other end over your toes. You can move your body in different directions to allow you to flex your foot, turn your ankle in, or turn your ankle out. Use the thera-band to feel the pull. Make sure you do about 20 reps of each of these exercises on each foot.

These exercises may look and be simple to do, but they are so important to maintain or even build strong, sturdy ankle while also preventing injury from occurring. Ankles are often not at the forefront of our mind when exercising, but they are extremely important in everything we do from walking, running, jumping to sports. Take care of them and strengthen them, you’ll see and feel the benefit.

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Greens Are Good

Eating well is key to a healthy lifestyle. Adding greens to your diet can help you pack some powerhouse nutrients into your meals. Leafy greens like kale, collard greens, chard, bok choy, arugula, and spinach just to name a few, are great greens to introduce to your daily diet. Green vegetables are loaded with protein and contain a ton of micronutrients, including folate, carotenoids, such as lutein and zeazanthin (promoting healthy vision), calcium, and omega-3 fatty acids. These leafy greens have the potential of warding off many types of cancers and are very good for your heart health.

Eating a huge salad everyday does not sound like a fun way to get greens into your diet. There are many ways to include these important greens in your meals, without having to endure a large salad every day. Try some of these tips to enjoy the nutrients of green vegetables in your every day.

This is an easy way to include leafy greens into your dishes. Simply lightly steam the green you’re using then puree it with a bit of stock water until it is smooth. Once it is smooth, simply add it to the recipe. At this point, you can also freeze some in ice cube trays to use in recipes down the road. Add the leafy green puree to your soup, chili, pasta sauces, stew or even scrambled eggs.

Another easy way to get a serving of greens into your diet is to drink it. Just toss a few fresh leaves of silverbeet or arugula into your juicer.

Mix in some greens with your fruit smoothie. Adding some leafy greens with the blended fruit will give you the nutrients you need in a delicious morning drink.

Steaming is a great way to get greens from counter to table with little time required. Don’t overcook them or most of the nutrients disappear into the water below. When they are done, top them with a bit of garlicky olive oil and sea salt.

Toss the greens into a hot pan with a drizzle of olive oil and some additional spices or ingredients. Saute the greens and add to your dish. If greens are tough, like kale, you may have to steam them a bit before transferring them to the pan.

By using these tips to add greens into your daily routine, you’ll end up flooding your body with the beneficial disease fighting nutrients, sometimes without even knowing you’re eating them.

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Meal Quick Changes

Eating nutritious food is one of the best ways to improve your overall health. It is important to get the right nutrients to keep your body working properly. We all know a healthy diet consists of the right amount of vegetables, whole grains, fruits, lean proteins and healthy fats. There are simple switches you can make to make your meal a little more healthy.

White, processed foods, fried foods, foods high in calories are the ones you want to try to substitute. Instead of choosing white processed flour, breads, and pasta, make the better choice and substitute them for whole grains. Whole wheat bread and whole wheat pasta are the better option for your health.

Another way to improve your healthy eating is by changing the way you cook your food. Turn the fried foods to baked foods. Put your chicken and French fries in the oven to bake rather than cooking them in grease. Instead of boiling your vegetables, steam them. Steaming will also keep more nutrients in the vegetables while boiling can leech out some of the better nutrients.

You can also limit the amount of processed meat and red meat you eat and choose a healthier option of chicken, fish or tofu. Some studies have linked an increase risk of colorectal and stomach cancers with eating large amounts of processed meats.

Try substituting items in your meal so you don’t consume as many calories. For example, you don’ t have to skip out on the macaroni and cheese dish you love so much, pick healthier ingredients instead. Make your dish with skim milk, less butter and light cream cheese rather than using whole milk, butter and full-fat cheese. You can also mash up some cauliflower to replace mashed potatoes. Mashed cauliflower has only a fraction of the calories of potatoes and if you do it right, nearly impossible to taste the difference.

A lot of the time you can change how healthy your meal is by changing up a couple of the ingredients all while keeping the main meal intact. Here are some substitutions to try:

Egg Whites = Whole Eggs
Applesauce = Butter and Oil in cooking
Nonfat Greek Yogurt = Mayonnaise or Sour Cream
Mashed Avocado = Butter or Oil in cooking

Mashed Bananas = Sugar, Butter and fats
Nuts = Croutons in salads
Rolled Oats = Bread Crumbs
Soda Water = Tonic Water
Whole Wheat Flour = White Flour
Zucchini or Spaghetti Squash = Pasta
Black Beans = Flour
Marshmallow Fluff = Frosting
Evaporated Skim Milk = Cream
Stevia = Sugar
Cinnamon = Cream and Sugar in Coffee

Popcorn = Potato Chips
Red Wine = White Wine
Ground Turkey = Ground Beef

Eating healthier does not have to mean skipping out on your favorite dishes. Make some of these changes and even research some other ideas so you can still enjoy your meal without all the negative effects.

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Fit Tools

Sometimes we get into a slump and just need someone, or even something to get us going to get our exercise in. Getting into shape, losing weight, and moving more each day are all really tough to do. An activity tracker can help. Technology these days can be just that thing. Many people are now sporting a new fit tool, usually a Fitbit or pedometer tool that is strapped onto the wrist. There are also many fitness applications that you can download onto your smartphone. It can be a great way to keep you accountable to what you are doing during the day. It may just be that push you need. At the very least, it will make you more mindful of your present activity level, which is a good step to getting fit.

Fitness tracking gadgets are a newer kind of activity tracking device. They can be synced to your computer or smartphone or be part of your smartphone or computer. There are many gadgets out there; the most popular one is the Fitbit. But there is a list of many that can do just as much or more. They can be worn like a watch, or clipped on like a keychain. They will track your steps, the number of calories you’ve burned and the distance you have travelled. The more costly ones will also calculate the number of stairs you travelled, how you slept and how many hours you were asleep for. Additionally, through the link to your computer or smartphone, you can also track your food consumed and your weight.

Fitness tracking devices will show you what you are actually doing, not what you would like to be doing, or what you wish you were doing. That information can be powerful at encouraging you to get off the couch and hit the gym, go for a run or even head out for a walk. It is known that keeping a food log actually makes us more conscious about what we eat because we are paying attention. It allows us to stop, think, and make better choices.

Steps to Make the Most of Your Fitness Tracking Gadget or App:

  • Get your friends involved. Get a friend or family member on the same device and they can help motivate you.
  • Make your tracking gadget or App part of a bigger package. Choose tools that work together to give you the best and most information for you. Some packages will even give you expert advice based on your data.
  • Use your gadget or App in conjunction with your current exercise program. Don’t purchase the tracking gadget or App as your exercise program – use it to help keep you motivated and doing your current sessions.

Some of the top gadgets to try:

  • Basis Peak
  • Garmin Forerunner 15
  • Mio Fuse
  • Fitbit
  • Garmin Vivosmart
  • Jawbone UP24
  • Runtastic Orbit
  • Microsoft Band
  • Misfit Flash

Whether your health goals are modest or you’re hoping for a full fitness transformation, using a personal fitness tracking device can go a long way in helping you understand if the exercise and health habits you keep are contributing to the new you.

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