October 31, 2016

the BIG deal about squats!

I like to have my clients at the gym do some squat variant almost everyday, goblet squats, back squats, thrusters, air squats, single leg squats - the list could go for a while.  Obviously I LOVE to squat - its always challenging and engages SO many muscles!  Here are the muscles that wikipedia says the squat works :  ...thighships and buttocksquadriceps femurs musclehamstrings, as well as strengthening the bonesligaments and insertion of the tendons throughout the lower body.  As well as developing core strengthIsometrically, the lower back, the upper back, the abdominals, the trunk muscles, the costal muscles, and the shoulders and arms are all essential to the exercise and thus are trained when squatting with the proper form.

HOLY MOLY people. That's A LOT of muscles being worked!

With all those muscles working properly, you will be able to keep moving and functioning a lot longer in life than if you didn't train any of those muscles. Your hip mobility will continue to improve the more often you squat, your athletic abilities will improve (jump higher and further, run faster, being able to stay in that 'power position' longer!), you will also see noticeable differences in what your backside looks like! ;) 


If you aren't sure that you are squatting properly, or feeling some tightness or pain, consult with a trainer, or physical therapist to help you get your body squatting properly.

*SQUAT CHALLENGE*

Try sitting in the bottom of your squat everyday this week for 30 seconds to 1 minute at a time, next week, move to 90 seconds or even two minutes a day! Gradually increase every week the time spent in your squat and then let me know what you feel or see changes in the way you are squatting! :) 






xxoo

October 26, 2016

At Home Workout #2!

Here is another simple workout for you to do at home!  (Check out the first at home workout too!)

Sometimes it's after dinner and all you want to do is sit on the couch and watch tv with your husband (aka - my life). Instead of plopping down on the couch - warm up with some in place high knees or jumping jacks for a few minutes and get your timer going on your phone!

Do

1 minute of lunges
1 minute plank (on hands or forearms)
1 minute overhead presses with whatever hand weights you have (even if all you have is a few cans of food! Seriously! Just don't stop for the whole minute!)
1 minute rest

Go through this series 3-5 times and make sure you're working for the entire minute! You will get sweaty, I promise!

Have fun!


xxoo

October 25, 2016

Best freaking chicken I've had in a LONG time!

Just made this delicious chicken for dinner and my taste buds are forcing me to share it with you!

SO GOOD.



Please make it ASAP.  We had ours with some brown rice (you could do quinoa) and some steamed broccoli!

Your mouth will thank you.

Check out my Pinterest boards for more meal ideas!!




xxoo

October 20, 2016

My #1 Pick for a Health / Fitness tracker

Do you guys use some sort of smart watch or fitness tracker to keep track of your calories burned or steps? When I started personal training in June, I decided I needed some type of 'smart' watch to help me at work with timers and keeping track of when I had clients coming in.  I started out with the Fitbit Flex - which I liked a lot for basic tracking. It did a great job with keeping track of my steps and my calories, but seeing my sucky sleep pattern was disheartening, so I got rid of it, haha!


Next I moved on to the Garmin Forerunner 235. This was SUCH a cute watch - I got it in teal and it was so perfect! The Garmin was also great for tracking, and it even had some smartwatch capabilities, it would tell you when you had a text or email come in and it had a great timer as well, but after just one day of using it, I decided I wanted a watch that had MORE of a smartwatch feel.


Yup, you guessed it, I went and exchanged the Garmin for an Apple Watch. It's been my favorite purchase of the year! I was a bit skeptical at first, after all its Apple, there was SO MUCH hype about it. But the watch tracks my calories, my exercise, my standing hours. It reminds me when I should stand up and move if I have been sitting for most of the hour. It shows my calendar events, and it's easy to check briefly if I'm working with a client - to make sure there are no important events or texts that I'm missing (or calls from school, which I'm super paranoid about!). My favorite part of the watch is the exercise app. You an set yourself an active calorie burn goal and in the middle of your workout, it will tell you when you have hit it! Or you can set a time for your workout and it lets you know when its up! Its so easy and convenient!


If you are looking to switch things up for your fitness tracker, or even try one out for the first time, I highly recommend the Apple Watch!

xxoo

October 18, 2016

At Home Workout!


Getting back into my training groove finally - and excited to start sharing some at home workouts and fitness tips!

Here is a quick burner for when you / your

  • Kids are napping - or watching tv.
  • Husband is playing with the kids outside.
  • Wakeup before anyone else in the house.
  • Just have a few minutes to get some fitness in!
15 min AMRAP (As Many Rounds As Possible)

50 Single or double under with jump rope (or pretending to jump if you don't have a rope)
40 Air Squats
30 Sit-ups
20 Burpees
10 Push-ups

Have fun!  Youtube any movements you aren't sure about, or if you need a modification for one of the movements, just ASK ME!

Go get your fitness on!



xxoo

October 17, 2016

Disney Birthday for the BIG 3-0!!!

I turned 30.

I started a whole NEW decade!

I decided to kick it off in the happiest place on earth!  DISNEYLAND!!! I harassed my sisters and forced them all to go spend a ton of money with me in SoCal and had an amazing time. Here is just a few pictures to get me through another month of no longer being at Disney *insert extreme sad face*.









I'm so grateful to have 4 sisters who love me enough to spend their time (and money!) coming all the way down to California to celebrate with me.

We spent the whole day Friday (my birthday) in Disney and then Saturday we spent hanging out around Huntington Beach, getting mani-pedi's and eating AMAZING breakfast burritos from Nick's in Seal Beach.

30 is going to be a great, great decade.


xxoo

October 14, 2016

Fitness for your Mind and Body

This past weekend I had the opportunity to participate in a Holy Yoga class and it was AMAZING. When working out I never have related my body movement and thoughts with my relationship with God, but the more I moved through this class the more I felt Him speaking to me. Working through my family woes, my heartbreak over things from years past - I could just feel him pushing His way into them. Things that I had been shoving inside deeper and deeper into my heart where I wouldn't have to think about them, but always felt them lingering.

At the end of the class we laid in childs pose or on our back and the instructor came by, anointed us and prayed over us individually while she manipulated our postures to be better (if we needed) and even rubbed my shoulders briefly . As soon as I felt her push on me it was as though she was helping me push those old harbored feelings and thoughts out - in that moment I felt God and released those bad feelings and cried. Shake cried. It felt amazing.

Afterwards, we packed up our stuff and hiked up a beautiful trail to a waterfall. My heart is so full after this weekend spent in a lodge with God-fearing women. It was exactly what my soul needed.

All this to say, God works in ways we can't imagine. He knows how much I love working on my body and exercising and I can't believe it took me this long to use this time to keep my focus on Him.

Get your mind, body and your soul right!

This is the passage that was read to us before we started our class : 2 Chronicles 20:9-23



xxoo

October 12, 2016

What I've Been Reading

As a 'new' Personal Trainer and less than part time blogger, I decided I needed to increase my daily reading, first to know more for my clients and second to be more well read. When I became a mother, reading started to slip through the cracks and I read only 3-5 books in two years. Reading has always been something I love to do so this year I decided to try and read one book a month, and so far I'm ahead of schedule!

Here are the most current books that I buried my nose in  :



This book was fantastic. I started reading it because I wanted to start blogging more about my personal training. There were a few times that I felt he was telling me things that I - as a seriously part time blogger - would never use, but most of the stories William told were so well thought out and beautifully written. It did really make me feel like I could be an author! The way Zinsser describes how to be a writer was so easy to understand. I know I won't be putting out any novels anytime soon, but thanks to this book I know my writing has improved - more than a little. The biggest thing I took from this book was just to WRITE. Sit down and put thoughts to paper (or type them). The more you do it, the more you will learn your style and be able to write more clearly - even my texts have become more clear and concise!



I honestly couldn't put this book down. I still can't believe half of the things Ronda has done in her lifetime. She wrote this book so honestly and descriptively. It opened my eyes to how hard you have to work to EARN that position as the best. I genuinely cannot do this book justice - just go read it. Seriously.



xxoo