As the weekend approaches, I figured it out you might be about to cook something really, really, but really yummy!!! take into account the most healthy spices out there which you do want to use in your creations: rosemary, cinnamon, curry powder, oregano, ginger, nutmeg, cayenne pepper and cumin. Now, I do have a so-so history with both cinnamon and rosemary: I used not to like any of them. Now, I start being VERY OK with rosemary (mostly thanks to my Better Half, who prepares food in here, while I've got the part of the dishwasher!), and I do consume some cinnamon just because it is good for me... But tastes differ, so you might find it totally OK and, actually, a great piece of news that cinnamon is very good for us! Just make sure not to use it on top of a double-full-fat-latte-with-fat-fat-fat-milk and you shall be just fine! Stay Fit-Fit and well and have a fabulous weekend! M.
A very valuable question. Why should we lift things which do not seem to be created to be lifted??? Sand bells are not that easy to hold on, their content continuously moves, leaving us out of balance, and they tend to suddenly and unexplicably become heavier on the side we were them not expecting to... Well, to be honest, all of the above ARE the reasons for which we, actually, should befriend these sand-filled bags and play with them at regular intervals! They are tough to get a grip on them: therefore, your grip is just going to get better from trying to hold a sand bell. And the wrist will be challenged, as well! Try to lift a sand bell above your head, using one hand! the bell does not need to be heavy. Lift a few times and you'll feel how tricky it becomes... Then, the balance issue: the sand inside moves at all times, and even more as we move the bell and ourselves with it. So, all this funny situation changes the bell's center of gravity and the way we "feel" the bell while training with it. All this adds to the challenge for our own gravity and balance: no matter if you work out using both hands to hold the bell or just one. Oh, well: just e-mail me and book a few sessions involving the sand bells with me! I have them all, in different sizes and different weights, at my newly renovated boutique Be Fit Fit Studio at 45 Castle Rock Rd. Suite 1B. I await your e-mail at firstname.lastname@example.org. Stay Fit-Fit and have a great, healthy, fit-fit week! :-)
“Every accomplishment starts with the decision to try.’ - Unknown
I am extremely thrilled to announce my latest accomplishment, from which all of us will surely benefit:
I just renovated a great, warm, inviting, vibrant and much bigger space for my Boutique Be Fit Fit Studio and you are VERY welcome to train with me in there as of today! The new Be Fit Fit Studio is located at 45, Castle Rock Road, Suite 1B which is about 3 minutes from its previous location (entrance from the back of the building, the back parking is fully "mine" - but you can also use the front one, of course). Ah, and I am having the entrance doors replaced for a much classier one in about 10 days from now!
Contact me for a tour or to train - I am in there exclusively by appointment.
At the same time, pretend that you are really thrilled and stunned with my interior design results and that you just love the new Precor cable machine which I got especially for you (additionally to all other pieces of equipment, which are conveniently listed on my Web site! ;-)
Now, once we've got the best Personal Training Studio in town (or, shall I rather say, in the whole great State of Arizona?), there is really no excuse to waste your time and not train. Come in for a nearly impossible abs workout, stretching, balance or weight lifting session or any other fitness endeavor we might sign you for!
I accept congratulations, flowers, little gifts and signs of general admiration at all times!
BTW, if you are a creature of habit and prefer to continue training with me at the gyms/spas around Sedona where you have been sticking to me so far, there is no problem to go on with this arrangement, either.
Your health, your choice! :-) Stay Fit-Fit!
have you ever thought about your salad? In terms of how healthy it is? Just wondering...
The extras might often nihiliate all potential benefits of a salad: pepperoni, bacon, fatty dressings, full of saturated fats... You don't want this! Make sure you choose to eat healthy: go for vinaigrette seasoning, or vinegar with a notch of olive oil to make absorption of all good nutrients in your salad possible, and add some herbs or spices, such as sage, dried red pepper, peppermint, even garlic. Add nuts and 1/4 to 1/2 of avocado for super healthy fats, and base your salad on dark leaves, such as spinach or mustard greens, broccoli, kale, and so on. The darker green it is, the better in terms of nutrition! i also love adding various beans, cauliflower, carrots, cucumbers, mandarine chunks, cranberries, even raisins! It is all healthy and yummy! Have a great salad! ;-)
Don't let the bad weather spooke you from going out and taking that walk! No excuses! What does not kill you makes you stronger... ;-) Stay Fit!
Hi there! take whatever motivates you (it can be the state of your health, such as the wish to lower that high blood pressure readings, or the hope of not becoming diabetic, or just the pure fact that today it is the day; beautiful, sunny and asking us to go out!) and take a loooong walk! Or, even better, if you live near some nice trails, go hiking! Get yourself one of these door hangers saying: "GONE HIKING", hang it up, and... go! Feel free, relaxed, enjoy the nature and get healthier in the process! And, if by Monday you feel like seriously training again, e-mail me at email@example.com so we can start you on the best fitness program created specifically for you! Stay fit-Fit, enjoy the moment! :-)
So, you’re probably wondering sometimes, why on earth regular folks should weight train… By now, it is ingrained in the human nature to avoid lifting unnecessary loads, parking that-much-further from the entrance to the shop than ab-so-lu-te-ly, but ab-so-lu-te-ly, necessary, and all of us smartly and dutifully flip the remote control (or controls, depending on the quantity of the TV sets in the given household) – all from the comfort of our favorite 25-year-old sofa, which, you see, used to be dark brown, but over the years became pale beige with some pizza and wine stains all over, plus some well-seated in soft spots, faithfully marking the favorite places of the family members…
It is not that I want to shake our community members out of that comfort zone of the comfy pale beige couch, but truth needs to be said: we do have to make some effort in order to stay healthy (or become healthy again!). You see, our health and well-being does not appreciate us sitting on the pale beige sofa with wine stains on it. Our bodies need us to move beyond moving the finger over the remote control channels. Also, it needs us to lift some weight. Our health won’t thank us for pushing that shopping cart all the way through the store, out of the doors and to the back of our car; it wants and needs us to carry some loads. Yep. I know, it is hard truth. Sorry.
What do we gain, apart from working out sweat on the collective forehead, from lifting loads? Well, a lot. We gain strength, power, we become better at dealing with the tasks of daily life (functional fitness, anyone?!), and we build muscles. Building muscles is good for many reasons: as we build the lean body mass (i.e. muscle), we usually lose quite a lot fatty tissue. The fat is weighing less than the muscle, so you might not be happy with the results on the scale (at least initially…). But yuou know what? The lean body mass also burns more calories both while exercising AND while at rest: many, many hours after you are done with your bench presses of the day! The more lean body mass wee have, the better our metabolism tends to be and the more overall calories we burn a day (and night).
Moreover, the muscle mass acts as a nice cool “cage” for our bodies: the more muscles we have and the more we train them, the stronger and more pronounced they become and they end up protecting us from falls throughout our lifetimes! To give you an example, I have been through many falls over my active life, but only once a fall ended up in me breaking the radial bone in my left wrist. With dislocation. Ouch!!! L And how did that happen, you might ask? Well, I was roller skating on a cruise ship. Of course, as it always is the case, it was my last round around the deck before the lunch. Suddenly, the ship moved due to a bigger wave, and there I was, third day of my vacations and with a broken hand. And I was wearing all the protection as needed! At least all this ended up in a cool way, as we were just getting to Puerto Rico: my poor limb was duly taken care of, manipulated, put in place again and even wrapped in a bright magenta cast by a lovely local Puerto Rican orthopedic surgeon. He understood my need of color purrfectly well and produced the magenta cast in a whim. And the next day, you could have seen me trotting around the deck, pink cast in the sling, no painkillers needed! Ha. So, this is only to say that I might have fallen sooo many times more, but I do believe that my strong muscles, sense of balance and hours of various types of training, actually, have prevented me from falling. And I plan to remain like that at least until I am 127 years old, or maybe even 128. Seriously.
I have great news for those of you who run with panicked looks just at the mention of the words “gym”, “dumbbells”, “barbells” or “plates”, and so on, associating all of the above rather with a poorly lit dungeon than with any fitness gains or possible fun: weight training might, but does not have to include all or any of the above. It can be done equally nicely just with your body weight (for example, using suspension systems, such as the TRX system, or using elastics, Pilates balls, sand bags, kettle bells, all of which I do have and use at my Be Fit Fit Studio).
Your weight training needs to be planned and structured and ever-changing, so our body does not adapt to the effort it is making and it continues to respond in the way we want it to various repetitions, sets and loads. You see, the body is smart and after a short while, it figures out what we want it do do and adapts in a way to use the least possible amounts of energy for the given task. So, you need to surprise your body with ever-changing array of training methods (this is, evidently, why you need me!).
For optimal results, it also needs to be supported by some flexibility, balance and cardiovascular exercises.
Believe me, it needs to be fun and it can be fun! E-mail me at firstname.lastname@example.org to get in touch and schedule your first weight lifting session with me. For more benefits of weight lifting, visit my web site at www.befitfit.biz (the “Benefits” Tab). You can also sign up there for my Free Fitness Newsletter. And in the meantime, fear not lifting those grocery bags and carrying them all the way to your car: no assistance needed (wanted)?)… Stay Fit!
Don't forget to take your heart for a walk today! It wants it and needs it! If it had a mouth, it'd have been saying: "I want to train, too! Get me a little bit out of breath, pretty please!" ;-)
Can you imagine we've got snow here in Arizona today?!?! OK, it melts as it reaches the ground, but still, you can see it on the mountains around... makes you think of two things: a powder sugar-coated pie, 2) Skiing!!! Thinking of which: make sure you do those squats, lunges, and your Smith machine workout before you hit the slopes! And don't forget to have town of white powder fun! See you on the Northern Arizona slopes, right?!?!... ;-)