Positives and Pitfalls of the Gluten Free Lifestyle. You can read all about it here
Resistance Band Training can help you look better, feel better, and move better so, ultimately, you can live better.
“big claims from a 'simple rubber resistance band.'
Yes, whether you want to get stronger, faster, lighter, leaner or more mobile, improve your balance or your back-hand, Resistance Bands are the ultimate functional training tool.
*1) You want to be able to workout anywhere • No need for a gym membership. Bands are light weight and totally portable, Just throw them in your bag and you can take your “gym” with you. Whatever your fitness goals are, consistency is the key to success, and resistance bands eliminate the” can’t get to the gym” excuse and give you a way to strengthen, and stretch wherever you are, at home, at work or on the go.
*2) You want to build strength. • Your body doesn’t know the difference between a weight and a resistance band all it knows is that it has to apply force to move it. Resistance bands allow you to increase strength, while keeping you safe. –drop a resistance band on your toe and you won’t even flinch J • Bands come in numerous resistance levels to challenge any age or training level. You can easily add resistance by simply stretching the band further. And they can assist in mastering bodyweight exercises such as squats and lunges for individuals currently unable to do them.
*3) You want to lose fat. • Increase your workload to increase your metabolism. Moving the body through multi-joint movements, in multiple planes of direction provides stabilization demands on the body that recruits more muscle fibers than machine based movements. • Incorporate resistance intervals and increase speed of movement to get more work done in less time with a higher calorie burn.
*4) You want to improve flexibility and mobility. • Stretching can help to alleviate the tight hips, knees, shoulders and ankles that develop as we age. Maintaining mobility is crucial for maintaining function. Resistance bands are a great tool for stretching dynamically.
*5) You want to improve balance. • Resistance bands can be used as an assistive tool, by controlling the force of gravity seniors can increase their confidence in their movement and thereby decrease their risk of falling. Fear of falling inhibits movement and lack of movement leads to deficits that are detrimental to our quality of life. – Use it or lose it! • Resistance bands teach the body to how react in unexpected circumstances that can lead to injury or falls. Trip over a curb or have to move quickly to avoid a child on a bicycle and your body has to quickly respond to keep you on your feet.
Living life to the fullest begins with making your health a priority. Exercise and physical activity are among the healthiest things you can do for yourself.
Whether your goal is to
*Increase Endurance ,
*Improve Mobility ,
*Enhance Balance or
*Maintain Your Independence,
Resistance Band Training can help you make your goals a reality. Every day you wait is a day you waste. Why not start getting better today?
Call today for more information or to schedule a class. 717-361-2408
During an eating plan strategy session with a client she mentioned how much she liked spinach dip, you know, the kind with loads of calories and the wrong kinds of fat. This just made me hungry for spinach dip ( the power of suggestion does it again!)
So I began experimenting with ingredients I had on hand.
In a 'bullet' blender I mixed, 1/1/2 cups low fat cottage cheese, 1 cup plain low fat greek yogurt, 1/2 pack of ranch salad dressing mix (dry) and spinach--I had fresh spinach so I chopped and cooked it and added it to the blender. I estimate it was equal to approximately 1/2 box frozen spinach.
This 'dip' is awesome...(was awesome, I ate it all!) High, good quality, protein, low fat, veggies to boot, what's not to like??
Give it a try for your next get together or even your own private snack attack!
I just got my new samsung tablet.
I have been looking at them for a while, I like the versatility they offer and am excited to see how I can incorporate it into my Personal Training Practice.I'm not really a tech-ie but have see others in action with their tech toys and admire how much they are able to streamline some of the functions of the business. This is all new to me so If you have ideas of how to use this, I welcome your input.
I am always aiming to improve my services. getting up to date with technology can't hurt, right?
I finished my workout an hour ago. I showered, and got ready for work and still, 60 min later I am still not done perspiring and taking deep breaths. this is called EPOC (Excess Post Oxygen Consumption) this is what makes interval training so effective. for the next several hours and up to 24 hours after I finish my workout my muscles are taking in oxygen and burning calories like crazy to recover form the work I did. Makes it hard to get ready for work but you gotta love the feeling of your body getting better, even after the workout is long over. So much more effective than a long boring cardio workout, I did a quick hit 30 min workout that keep my metabolism up even as I go about my day. There doesn't seem to ever be enough hours in the day to get done all that is on my list. but keeping my workout in my schedule is a must. So I get at it, get it done, and reap the benefits for the rest of the day. If you want 2BFit. Choose the right type of workout and see your results take off. Look Good. Feel Good. Live Better! Stacia
Finally the weather was dry enough and warm enough to head out for our first camping trip of the year. Shawnee state park. Offers miles of hiking and biking trails and has a huge lake you can fish or go boating, swim, or just hang out and read a book. Great for relaxing and rejuvinating.
While in the area we went to see the Flight 93 Memorial.. I highly recommend it,
Then for something lighthearted and fun we went to Gravity Hill, Just put your car in neutral and it travels up hill against gravity. weird, fun, unique.a conversation starter for sure.
One of our favorite treats when we go camping is a take off of something I saw from Rachael Ray, Her version was an interesting idea but I felt it was too complicated as well as loaded with fat and calories. So with a few tweeks I began making Blueberry sandwiches. ..The slimmed down version.
High Fiber Multigrain Bread with a filling of light ricotta cheese (protein) and light cream cheese (just a touch), & a bit of stevia, and blueberries. then we grill the sandwiches like grilled cheese, slowly so the ricotta and blueberries get warm and melty... Yum!
We enjoy these all summer long on our camping trips.
Give them a try and let me know what you think. And if you've ever been to gravity hill let me know what your inpression.. alien intrusion, magnetic field or optical illusion.
Look Good Feel Good Live Better!
Now that we have turned the page to a new year, it is time to look at the future and what you hope to acheive in 2012.
In my last post I encouraged you to take stock of what your health goals are for the new year, and then to write them down and determine a plan for acheiving them.
Long term goals will be broken down into manageable, actionable goals. These action goals will be specific steps that will move you toward your bigger ultimate goal.
A brand new resource is now available that can help you set and keep track of these action goals.
Best of all ... it is completely free. Use it a little or alot, just look up nutrition information about a specific food or create an indepth online profile complete with macronutrients, vitimin, minerals, activity level, calories etc. all tailored to your needs and goals.
It will give you recommendations on an eating plan as well as how much activity you need to incorporate weekly according to your personal stats.
If you are unsure how to develop a nutrition plan this is the resource for you.
SuperTracker is now available from the ChooseMyPlate.gov website(choosemyplate.gov/SuperTracker)
If you have begun a weight loss journey before only to get discouraged and quit before realizing the results you seek, Perhaps you simply did not have the proper tools and motivation to get the job done.
If you are unsure how to impliment a fitness plan I can help you develop a plan and motivate you to follow through.
Call me today to discuss your fitness goals and to set up a consultation.
2BFIT Certified Personal Training
And don't forget to check out the Super Tracker, It may be one of the links you need 2BFIT
Happy New Year!
Improving health and fitness is one most popular resolutions for the new year. I know for me it is always at the top if my list. sometimes I am more successful than other times in reaching the goals I strive for. So, what makes the difference??
I read that a goal is a dream... with a plan.
It fine to set an outcome goal... ie I want to wear a size(fill in the blank)... or get down to a certain body fat percentage... But without a plan to get there how will you accomplish that? Within the Outcome goals need to be performance goals or action goals, specific steps you will take that will allow you to acheive your desired outcome. Because again.. without a plan, a goal is just a dream.!
So, action goals are specific steps you will take that will move you in the direction of your outcome goals.
My outcome goal for 2011 was to improve my health and fitness (of course!) But this time I included a specific action goal. The action goal I set for myself was to complete 3 workouts per week every week for the entire year. You might think this was an easy goal for a fitness trainer. But working 2 jobs, writing programs for clients, having a house, and spending the majority of my off time on continuing education, leaves me just as time crunched as the next person.
So, 3 workouts per week at 52 weeeks in the year meant I needed to complete 156 workouts by the end of the year. I further broke ths down into 13 workouts per month.
In January of 2011 I took a callendar and marked each month with the number of workout I will need to have completed by the end of the month to be on track for reaching my goal of 156 workout for the year.
Each time I completed a workout I put an X on that day. At the end of the month I put the number of actual workout completed beside the number of required workouts.
I have to admit, I did occasionally struggle to get my workouts in, lack of motivation,, time, fatigue, and life in general did get in the way. Sometimes the ONLY thing that got me downstairs to workout was knowing I would get to put a check mark on my callendar.
I did not realize how powerful this was to have a written, specific, measurable, goal.
I stayed accountable to my goal and every month (sometimes every week) I counted down the workouts I needed to keep myself on track..
I am happy to report I DID complete my 156 workouts this year and actually surpassed my goal by a few.
Without having the callendar to keep me honest and progressing steadily I would not have remained focused on my goal. And I would have estimated how often i worked out and probably over-estimated thereby cheating myself out of the fitness benefits of the actual workout and the satisfaction of KNOWING I was reaching my monthly goals.
Whether you make "New Years Resolutions" or not The start of the new year is a terrific time to take stock and decide where in your life you will strive for improvement. Be it health, financial, career, or personal relationships.
Decide what is important and where you want to be this time next year. But don't stop there. Set an outcome goal and the steps (action goals ) you will take to get there.
What will your new year look like, and more important what steps will you take to make it your best year yet?
If you are willing, tell me what your goals are and what you plan to do to reach then.Telling another person about your goal gives you accountablity. Having accountability is a powerful motivator. Let me motivate you in 2012.
Look Good, Feel Good, Live Better!