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Fitness tips

4 Lessons from Martin Luther King Jr we can apply to our fitness journey

Few people would question Martin Luther King Jr’s vision or his commitment to his life’s work. It has been nearly 50 years since he last inspired millions across the country and yet, his messages still influence people everyday. In honor of Martin Luther King Day earlier this week, here are 4 lessons he shared that we can apply to our fitness journey. 1) “Faith is taking the first step even when you don’t see the whole staircase.” I meet with people every week who are looking to begin a journey towards better health and improved fitness. More times than not, these individuals are nervous and uncertain about what to expect. There is no question that walking into a gym can be scary. Even though you might not know where this journey will lead or how you are going to get there, you’ve gotta have faith. Without faith, there will be no action and without action, there will be no progress. 2) “The time is always right to do what is right.” I’ve heard it more times than I can count, “I will begin ____”. It could be as soon as my kids get out of school. Or as soon as…

The Fitness Roller Coaster Ep 001

On this episode- ·What is the fitness roller coaster? ·How to make your planks more effective? ·Do you have tight hamstrings? ·New Years Resolutions. For many people, their fitness journey is like a rollercoaster ride filled with constant ups, downs and unexpected twists. Life is constantly throwing a wrench in things and it doesn't help that we are surrounded with so much conflicting information on fitness. The Fitness Roller Coaster is all about sharing short and simple tips to to make your rollercoaster ride a little smoother. Unlike a lot of the things we see on the internet today, this stuff works. We work with people that need practical and sustainable solutions. These are the tips we share and conversations we have with our clients on a daily basis. Nothing sexy and no promises of unrealistic results in return for 3 easy payments of $19.95. If you have any questions or suggestions on a topic you would like to see in a future episode, be sure to pass them along to us and don't forget to have an AWESOME day!

Holiday Workout Guide

The holidays can be a tough time to stay on track with your fitness goals. Between holiday parties, family gatherings, travel and other events, it's not uncommon for things to throw a wrench in your master plan to improve your health! While I am not against enjoying some of the tasty goodness that seems to be in surplus this time of year (Ex. I just took a "cookie break" 10 minutes ago), I don't think it is in anyones best interest to go off the deep end and kick your feet up while you go on a two week food feast! Speaking from personal experience, I've done that in the past and it only made things that much worse when I decided to come off my sugar coma and back to reality. If you are looking for some sort of middle ground, here are 3 quick workouts you can do anywhere that require minimal equipment and time! ***Videos with demonstrations & tips for each exercise can be found below*** Workout 1: "The Cookie Crusher" (If you've been bad...) Set a timer for 12 minutes. Complete as many rounds of these 4 exercises as possible in the order prescribed. Rest only as needed. Want…

My Own Personal Struggle

How did this happen? Where did I go wrong? I don't feel like I'm doing anything different. Any of these sound familiar? I've made these comments to myself a lot lately. Something has really been bothering me like a thorn in my side and has me shaking my head. Two weeks ago I finally decided to do something about it and man it wasn't pretty. Burying my head in the sand and ignoring the issue was much easier than the challenge that lies ahead. So what was it? It was ME... I've been neglecting my workouts and healthy eating habits. I could give you 100 excuses but ultimately no one held a gun to my head and forced me to make poor choices. Two weeks ago I stepped on the scale and measured my body composition. While no tears were shed, the results were far than stellar... My body fat was the highest it has EVER been! How did this happen? Like most people, I can't give you an exact date as for when things started going downhill but after spending some serious time thinking about it, I came up with 4 main contributing factors... My team. Yep, I am throwing them under…

What could you accomplish in 60 days?

This is the time of year where I always hear a lot of people talk about "starting fresh after the holidays". It's almost as if they are going to flip a magic switch and life will part like the Red Sea giving them all the time in the world to form healthy habits. I am not a big fan of waiting because the time will never be right to prioritize your health. We have 60 days left in 2015. I want you mark today down on the calendar. On January 1st, 2016 I want you to sit down and remember that today was the day you decided to do something for yourself. How good are you going to feel knowing that while most people decided to "start fresh after the holidays", you didn't waste any time? You got started right away and took advantage of every opportunity to get better.  What would happen if you spent a small chunk of time taking care of YOU everyday? What would you look like? How would that feel? It's very possible and all it takes is a little bit of effort and consistency on your part. If you're not sure where to begin, here…

Where will you be 90 days from now?

What if I told you, 90 days from today you could be a completely different person (physically- sorry I can't help you with your sense of humor or if you have the personality of a brick wall)? What if you could look better, feel better, be stronger and have more energy than you have in a LONGGGG time? Without a doubt, I completely believe this is possible! I believe you can make more progress over the next 90 days than you have in the previous 9 months. We have 3 months left in the year and I want to make sure you finish this year better than you ever imagined! Think about how much happier will you be going into 2016 at your best. To do this, all you have to do is sit down for 20 minutes, follow these 6 steps below and watch as you reach a new level of fitness...  WAIT! Did you read that last sentence and say to yourself, "but I don't have 20 minutes"? SERIOUSLY?!?! You don't have 20 minutes to work on improving your life? To set a good example for your kids? To improve your energy so that you can give more to those closest…

Strength Stretching 101

Strength Stretching works to expand your flexibility while simultaneously getting stronger in that new range of motion thus improving the ability to actively control movement and more importantly, reducing the physical limitations we've grown to accept. Why should that matter to you? The less your body works, the more you have to say no to things & your world shrinks... We all sit too much on a daily basis. Among other things this typically leads to poor posture. Poor posture = tight muscles (specifically around the hips & shoulders) Tight muscles = poor movement & compensation throughout the body Poor movement & compensation throughout the body = unhappy joints & muscles Unhappy joints & muscles = injuries, aches & pains Injuries, aches & pains = the more your world shrinks & you have to say no to activities you would have otherwise enjoyed Since this will be totally different than what most people are use to, I thought a visual would better explain... Here are a few pictures from class along with a simple, short explanation of benefits. Benefits: When we sit too much our shoulders start to round forward leading to poor posture and potentially a number of other issues…

Mindset Matters

Our success or failure in achieving our fitness goals often comes down to the small choices we make. Our past choices make up the person we are today. We don't necessarily reap the rewards (or suffer the consequences) of our decisions overnight which can make things more challenging. If eating a slice of cake would INSTANTLY cause us to gain 15 pounds it would be much easier to resist. If you lost 1 pound every time you walked into the gym it would be much easier to go workout. As difficult as it may be, don't lose sight of what you REALLY want. Not in the moment, but 30 days from now, 3 months from now and 3 years from now. Don't get discouraged about where you are because the choices that created your current situation are behind you. Focus on what you can control right now in the present... Find a coach or trainer if you need guidance. Find a support system or workout group for encouragement. Pack a healthy lunch instead of hitting up the drive thru. Give up alcohol on weeknights. Go for a short walk first thing in the morning. Drink half your bodyweight in ounces…

6 Step Guide to Fat Loss

Regardless of your fitness goals, I am going to assume you wouldn't be mad about losing a little bit of body fat. Thanks to the interwebs, we have more information at our fingertips than ever before. When it comes to fat loss, there are billions of dollars made on countless exercise, diet and supplement programs designed around losing weight. While many of these provide great solutions in theory, it doesn't do you much good if the program is not sustainable or you can't adhere to the guidelines. With that being said, I believe the disconnect has more to do with finding solutions that fit our lifestyle. 2104

Start Smart, Start Small and Be Consistent

One of the biggest mistakes I see is people thinking fitness has to be all or nothing (This goes for both trainers and everyday gym folk trying to lose a few lbs). The second they start working out, they want to go on a diet, come in 4-6x per week, track their food, take supplements, blah, blah, blah. Years ago, I was partially responsible... I use to ask clients to do all of those things to make sure they were 110% doing everything they could to be successful. I had the best of intentions but the end result was often the client would end up quitting and I would chalk it up as another lazy individual that just "wasn't ready" to make the commitment. I don't remember exactly when the lightbulb went off (which doesn't happen very often) but it finally hit me that asking people to totally change their lifestyle at once was setting them up for failure. Exercise is a major change in someones life. Expecting yourself (or someone else you are working with) to completely alter everything they think is normal is only going to set them up to fail. If you want to be successful and…

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