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28-Day Challenge Daily Habit Tracker

Use this to track the 2-5 most important habits directly related to your goals... Best Year Ever Habit Tracker (Jan 2018) Cindy's Habit Tracker

5-Week Fitness Accelerator with 14-Day Nutrition Reset

A step by step plan to gain strength, shed fat and eliminate the guesswork while balancing a crazy schedule and still enjoying alcohol, pizza and all the other treats you enjoy. How this embarrassing story started... It's August 1st, 2016. Just your typical Monday morning except for one small detail. I made a decision to hop on the scale when I arrived at the gym. I'm not talking your average scale, I'm talking about the fancy one we use to measure your body fat, lean muscle and all the other fun stuff we often like to ignore. When the results printed, I couldn't hide from the truth anymore. I was fatter than ever before. Deep down I already knew this but now it was tangible. It was real and I could feel it. I expected it to be bad but not this bad. I was alarmed. How can someone that's been helping people avoid this exact scenario for 15+ years let this happen? Although inconsistent, I was still working out. And I was making decent food choices- or at least "semi-decent" food choices. Most obvious of all- I KNEW what I needed to do. I've been down this road with…

How to eat more vegetables with minimal effort

https://youtu.be/n4TqzzCepC0 This is an 18 minute discussion on 1) how to eat more vegetables with minimal effort and 2) what you should track in order to succeed. Summary: A few small changes can often lead to drastic improvements down the road. Keep it simple. Buy vegetables already prepared (pre-cut, pre-washed, etc). Focus on better, not perfect. If you don't enjoy the taste of vegetables, dip them in a sauce or dip, even if it might not be the best option. Cook your vegetables in bulk so you always have extra laying around. In regards to tracking, focus on process goals over outcome goals. Whatever you track, make sure it is easy to track. Doing so will allow you to quickly know if you are on track. Make sure whatever you are tracking is aligned with your goal. Sometimes you need to burn the boats and make a decision that you are going to do this no matter what.  

Fascial Stretch Therapy

Discover our newest, most effective method to move better, feel great & reduce the aches and pains holding you back! What is Fascial Stretch Therapy? Fascial Stretch Therapy is a pain free system that targets the fascia surrounding your entire body improving mobility of your nerves and flexibility of your muscles and fascia. What is Fascia? Fascia is the connective tissue that covers and intertwines with your joints, ligaments, tendons, muscles, bones and just about everything else in your body. Simply put, it's the glue that holds everything together. How does Fascial Stretch Therapy compare to other stretching methods? Traditional methods often focus on isolated muscle stretching which is only part of the solution. Fascial Stretch Therapy not only looks at the muscles but also the fascia surrounding the muscles and how it ties everything together. The result is a more complete and permanent improvement in how your body moves. Benefits: Reduced pain- reduced movement compensations resulting in greater pain free movement. Lowered stress- relaxing tight and tense muscles allows for greater relaxation. Increased mobility- targeting the entire fascial system results in less restricted movement. Greater fat loss- increased mobility means increased movement during workouts which increases caloric burn resulting…

August Workouts

Move Better 1 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. Wall slides x15 repetitions Lying Figure 4 Stretch x90 seconds per side Cat/Camel stretch x75 seconds; hold 5 seconds at top and bottom Total Body 1 Set a timer for 12 minutes. Complete as many rounds of these four exercises as possible in the order prescribed. Rest only as needed. Videos and instructions for each exercise can be found below. Knee to Elbow x10 repetitions per side (alternate legs) Reverse Lunge x5 repetitions per side (alternate legs) Jumping Jacks x15 repetitions Walking Lunge x5 repetitions per side (alternate legs) Exercise Demonstrations and Coaching Tips: Wall Slides https://www.youtube.com/watch?v=uH7sDW911_Q Coaching points: Stand with your butt and shoulder blades touching a wall. Position your arms at a 90 degree angle and your forearms against the wall. Slide your forearms straight up reaching as high as you can overhead while trying to maintaining contact between your forearms and the wall. Slowly lower your arms back to the starting position and repeat for the desired number of repetitions. Most people will try to compensate in order to make up for…

Manual Stretch & Release

What is it? Our newest program will help you feel and move better. Think of this as a “tune up massage” focused on the areas most responsible for moving more freely.   How it works? Our time efficient 3-step process includes: 1) Determine where the restrictions and areas of tightness originate. 2) Address areas with various massage and stretching techniques. 3) Reinforce the new range of motion through exercise.   Cost? Single session: $45 One 25-minute session Ongoing Monthly Option: $65 per month Two 25-minute sessions per month          *Available to the first 30 participants.   How to schedule? Email BlueOceanFitness@gmail.com or schedule in person with Wally or any of the other trainers.

4 Years of Thoughts and Craziness

Time has flown by and it feels crazy to think that we just celebrated our 4 year anniversary a week ago! I'd be a little worried if it felt like we've been in business 23 years so I see this as a major positive. Each year after the celebrating settles down, I like to spend some time reflecting on what has happened over the last 365 days and where I see us going over the next 365 days. First... Here are 4 things that stand out to me looking back over the last year. I included a few nuggets of information that you can hopefully apply to your own journey. 1) Teamwork makes the dream work Most of us have heard this before but it REALLY hit home with me, especially over the last 6 months. What brought on this drastic change? Without question, the addition of Brittney and Jonny. As some of you know, Emily was the first coach I hired and has been with me since the early days. Until Brittney and Jonny jumped on the crazy train, we've never had anyone else come on board full-time and contribute the way they both have done. Their hard work and commitment are a big reason…

Mindset Matters

Five frogs were sitting on a log. Two frogs decided to jump into the water. How many frogs were still on the log? If you guessed five frogs, you are correct! If you read that again, I said "two frogs decided to jump into the water", not "two frogs jumped into the water". My point is, our decisions are meaningless without action. Just because we decide something doesn't mean anything until we take action. What area of your journey would you like to improve? Is there something you feel is holding you back? Do you have a goal that you would like to accomplish? If so, what action can you take to move closer to that goal? Don't just think about what you can do or wish for it... Do it! The definition of insanity is doing the same thing over and over and expecting different results. Still undecided? Check this scene out from Grumpy Old Men... https://www.youtube.com/watch?v=RV-p51fvYLc Whatever you do, take action towards something today that will bring you one step closer to your goal! No action is too small.

Mindset Matters

Once upon a time, there were twin 10 year old sisters, Patty and Nancy. Their parents thought it was odd that the girls, who they felt were raised the exact same way, behaved completely different. Patty was very pleasant, positive and always upbeat. Nancy was unpleasant, rude and always angry about something. Out of frustration, the parents met with a therapist, to try and understand what they might be doing wrong with Nancy. After the initial meeting with the twins, the therapist scheduled them to come back one week later. When they returned a week later, the therapist separated the kids. Nancy was put in a room with an Ipad, a trampoline, candy and an ice cream machine that offered 32 different kinds of ice cream! Patty was put in an empty room next door with several piles of dog poop. After a few minutes of observation, the therapist went in to see Nancy sitting in the corner upset and the following conversation took place... Therapist: "What is wrong Nancy? What are you doing?" Nancy: "I'm bored" Therapist: "Bored? What about that Ipad sitting there, the trampoline or the ice cream machine?" Nancy: "I probably need a password to use…

Move Better Day 7 of 21

Complete each of these three exercises in the order below. Once you have completed all three, repeat them each one more time. CARs Quadruped Hip- 3 repetitions on each side Cat/Camel Stretch- 5 repetitions each way with a 3 second hold CARs Shoulder- 3 repetitions on each side Total workout time: 6-10 minutes https://www.youtube.com/watch?v=0Hzh7otLlls Coaching points: Slowly kick the leg back as high as possible. Rotate the knee out to make a large circle. Really work to get as full range of motion as possible. Make sure to keep your elbows straight the entire time. When performing CARs, focus on taking the joint through a full range of motion. You want to slowly move as if you are moving the joint through mud. https://www.youtube.com/watch?v=D-EJGgzyix4 Coaching points: Think about moving one spinal segment at a time starting from one end and working your way to the other. Slowly drop the shoulders down and arch the back as much as you can. Hold it for 3-5 seconds before slowly moving into a rounded back position and holding for 3-5 seconds. https://www.youtube.com/watch?v=Y_sPozh-MH0 Coaching points: You will hit a sticking point about the time your arm is directly overhead. At that time, rotate your…

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