Although you are probably already way deep into your Thanksgiving festivities, I just wanted to throw out a little reminder to try to get a quick workout in.
Even a quick 20 mins will work. Sneak off to the gym or workout to your fav exercise video. Or after your meal, go for a short walk with friends or family before settling into the couch for sports or movies.
Your body will be thankful for any workouts you can do. :)
Have a fantastic Thanksgiving.
Barb
Thursday, November 28, 2013
Monday, November 4, 2013
Sugar Detox Time is Now
Fall is the time of the year when I hit about a dozen birthday parties and eat all kinds of sugary holiday foods including leftover Halloween candy, various pumpkin flavored treats (latte's, breads, pancakes) and warm baked goods. The change in weather makes sweet comfort food even more appealing.
Since I am bombarded with so many tasty treats at home, at the grocery store, at the office and/or at my friend's house, it's also the most important time to watch my sugar intake and start the process of detoxing my body of all the excess that sugar. Sugar can be very addictive. This article from Time Magazine What you need to know about Sugar provides some important information about sugar and sheds more light on many myths about sugar.
So, don't wait to make this your New Year's resolution, take steps now to curb your sugary snacky habits. Remember taking care of your health is a life-long commitment so stick to good habits as much as you can throughout the year.
And when you're ready to add a workout to your life-long commitment to health, come see me for a session or two.
Have a great week!
Barb
3 Week Intensive Starts this Week:
We squeezing in one more session before Thanksgiving. We will meet 2x/week Wednesday & Friday morning at 9am. We have space for a few more folks, so email me quickly if you'd like to join.
6:30am Sessions:
I have a few folks interested in 6:30a sessions, but still need more to create an early morning Intensive. Email me if you are an early riser and would like to start your day with some Core Conditioning and High Intensity Training.
1-1 Sessions:
Get ahead of the New Year's resolution and schedule a session with me before the year end. I would love to develop a program just for you.
Don't forget to go to barbfit.blogspot.com for past posts on health and fitness.
Since I am bombarded with so many tasty treats at home, at the grocery store, at the office and/or at my friend's house, it's also the most important time to watch my sugar intake and start the process of detoxing my body of all the excess that sugar. Sugar can be very addictive. This article from Time Magazine What you need to know about Sugar provides some important information about sugar and sheds more light on many myths about sugar.
So, don't wait to make this your New Year's resolution, take steps now to curb your sugary snacky habits. Remember taking care of your health is a life-long commitment so stick to good habits as much as you can throughout the year.
And when you're ready to add a workout to your life-long commitment to health, come see me for a session or two.
Have a great week!
Barb
3 Week Intensive Starts this Week:
We squeezing in one more session before Thanksgiving. We will meet 2x/week Wednesday & Friday morning at 9am. We have space for a few more folks, so email me quickly if you'd like to join.
6:30am Sessions:
I have a few folks interested in 6:30a sessions, but still need more to create an early morning Intensive. Email me if you are an early riser and would like to start your day with some Core Conditioning and High Intensity Training.
1-1 Sessions:
Get ahead of the New Year's resolution and schedule a session with me before the year end. I would love to develop a program just for you.
Don't forget to go to barbfit.blogspot.com for past posts on health and fitness.
Tuesday, October 22, 2013
Health Benefits to a Good Night's Sleep
Every night before I go to bed I check on each of my kids while they are sleeping. Sometimes they're curled up completely under the covers and other times they're all the way out with their heads at the foot of their beds. My oldest sometimes talks and walks in his sleep and my daughter usually falls asleep with all the lights on and multiple books open on her lap. They are deep sleepers and at their age they usually get about 10-12 hours of sleep (WebMed-How much should kids sleep) and I have to say, I'm a little jealous.
I used to be able to sleep in with no problem. Getting up after 9am was a normal habit for me for a lot of years. Then, I had my kids, and the whole sleep thing went completely haywire. I thought when my kids were sleep trained that I would be able to sleep in again, but no, that didn't work. So now I'm training myself to have a better sleep regimen.
Getting enough sleep as an adult is a simple task that can really improve your overall health, but not everyone makes it a priority. Watching TV late at night or being on the computer through the night can really impact your overall sleep patterns and lead you to minimal amounts of good sleep; and if it continues will lead to weight gain, crankiness and other health issues.
According to Precision Nutrition: "The average adult gets about 7 hrs of sleep/night. 33% of the population gets fewer than 6.5 hrs/night. Women sleep a bit more than men. Those who carry high amounts of body fat tend to sleep less than those with a normal body fat. Studies suggest that people who sleep fewer than 6 hrs/night gain almost twice as much weight as people who sleep 7-8 hrs/night. Excessive sleep isn't any better: those who sleep more than 9 hrs/night have similar body composition outcomes as those who sleep less than 6 hrs." (All About Sleep from Precision Nutrition).
So try to get your "Z's," that is 7-8 hrs of them every night. Turn off the TV, put away your phone and have a cup of herbal tea and a hot bath instead. Although it's tough to do this every night, try to make it your priority, you'll feel better during the day and give your body and your mind the rest it needs. Then during the day if you feel energized and ready for a workout, you know where to find me. ;-)
Have a great day!
Barb
Core Drop In Session This Week:
Friday, October 25th 9am: 5 people min to run. Email me if you're interested in joining.
3 Week Intensive:
I'm trying to squeeze in another Intensive before the week of Thanksgiving. Let me know if you are interested. We will meet Wednesday and Friday at 9am and will need 5 people min to run the session,
6:30am Intensive:
Ok you early birds, I have a few folks asking about a 6:30am intensive. Email me if there are more of you out there who would like a workout at the crack of dawn. Times and days TBD.
1-1 Training:
Get ahead of that New Year's resolution and treat yourself to a series of Personal Training Sessions. What better gift to yourself than the gift of health and fitness?!? Email me for more info and to schedule your first training session.
Don't forget to check out barbfit.blogspot.com for past posts on Health & Fitness
I used to be able to sleep in with no problem. Getting up after 9am was a normal habit for me for a lot of years. Then, I had my kids, and the whole sleep thing went completely haywire. I thought when my kids were sleep trained that I would be able to sleep in again, but no, that didn't work. So now I'm training myself to have a better sleep regimen.
Getting enough sleep as an adult is a simple task that can really improve your overall health, but not everyone makes it a priority. Watching TV late at night or being on the computer through the night can really impact your overall sleep patterns and lead you to minimal amounts of good sleep; and if it continues will lead to weight gain, crankiness and other health issues.
According to Precision Nutrition: "The average adult gets about 7 hrs of sleep/night. 33% of the population gets fewer than 6.5 hrs/night. Women sleep a bit more than men. Those who carry high amounts of body fat tend to sleep less than those with a normal body fat. Studies suggest that people who sleep fewer than 6 hrs/night gain almost twice as much weight as people who sleep 7-8 hrs/night. Excessive sleep isn't any better: those who sleep more than 9 hrs/night have similar body composition outcomes as those who sleep less than 6 hrs." (All About Sleep from Precision Nutrition).
So try to get your "Z's," that is 7-8 hrs of them every night. Turn off the TV, put away your phone and have a cup of herbal tea and a hot bath instead. Although it's tough to do this every night, try to make it your priority, you'll feel better during the day and give your body and your mind the rest it needs. Then during the day if you feel energized and ready for a workout, you know where to find me. ;-)
Have a great day!
Barb
Core Drop In Session This Week:
Friday, October 25th 9am: 5 people min to run. Email me if you're interested in joining.
3 Week Intensive:
I'm trying to squeeze in another Intensive before the week of Thanksgiving. Let me know if you are interested. We will meet Wednesday and Friday at 9am and will need 5 people min to run the session,
6:30am Intensive:
Ok you early birds, I have a few folks asking about a 6:30am intensive. Email me if there are more of you out there who would like a workout at the crack of dawn. Times and days TBD.
1-1 Training:
Get ahead of that New Year's resolution and treat yourself to a series of Personal Training Sessions. What better gift to yourself than the gift of health and fitness?!? Email me for more info and to schedule your first training session.
Don't forget to check out barbfit.blogspot.com for past posts on Health & Fitness
Tuesday, October 1, 2013
Exercises in the Planes of Motion
When I studied for my personal training exam, there were many concepts that were more challenging to absorb by studying them from the book. The 3 Planes of Motion: Sagittal Plane, Frontal Plane & Transverse Plane ( Planes of Motion from Livestrong) were one of those concepts.
Now after a few years of personal training under my belt and multiple exercise seminars and classes later, I better understand the benefits and I practice exercises in all planes of motion in just about every workout I do. So, why should you pay attention to these planes? I'm just an exercise freak, right??? ;-)
Well, the reason I've incorporated exercises in these 3 different planes of motion is because it helps me to build a stronger and well balanced body. I'm an older parent and my goal is to be able to play soccer with my sons through high school (they are 9 & 7 now). I also want to run 10K's and half marathons with my youngest when she old enough (she's 4). So it's going to be another 10+ years of staying active and capable of playing sports with my kids without blowing out a knee. ;-) This is where these exercises in different planes of motion help me.
Most gym equipment will force you into a single plane of motion exercise (example: the bicep curl machine). While this is not bad for you, it may cause you to miss out on strengthening multiple parts of your body by limiting you to only one plane of motion. As you know, I am a TRX fan. One of the reasons I am a fan is because just about every move that I do with the TRX requires multiple body parts to work at once. What we do in everyday life requires you to use many different parts of our bodies, why should your workout limit you to only one area?
So, think about the exercises you do on your next workout and see how many planes of motion you are working out in. If it's all 3 then you already know what to do, but if it's only 1 or 2 planes then start slowly incorporating exercises that work in all planes. Over time and with the right exercises you will start to see the benefits too.
Have a great week and hope to see you for a workout soon!
Barb
1-1 Training Sessions
Are you finally ready to get started with a customized training program? If so, contact me and let's get started. I would love to meet with you to understand your health and fitness goals and work together to get you closer to achieving those goals. Email me to schedule your first 1-1 session.
Intensive
The 3 week intensive has started and we have a great group. I would love to get plans in place for the next intensive so let me know if you are interested. We meet 2 days/week and need a minimum of 5 to run the session.
Dont forget to check out my past posts about health and fitness at barbfit.blogspot.com
Now after a few years of personal training under my belt and multiple exercise seminars and classes later, I better understand the benefits and I practice exercises in all planes of motion in just about every workout I do. So, why should you pay attention to these planes? I'm just an exercise freak, right??? ;-)
Well, the reason I've incorporated exercises in these 3 different planes of motion is because it helps me to build a stronger and well balanced body. I'm an older parent and my goal is to be able to play soccer with my sons through high school (they are 9 & 7 now). I also want to run 10K's and half marathons with my youngest when she old enough (she's 4). So it's going to be another 10+ years of staying active and capable of playing sports with my kids without blowing out a knee. ;-) This is where these exercises in different planes of motion help me.
Most gym equipment will force you into a single plane of motion exercise (example: the bicep curl machine). While this is not bad for you, it may cause you to miss out on strengthening multiple parts of your body by limiting you to only one plane of motion. As you know, I am a TRX fan. One of the reasons I am a fan is because just about every move that I do with the TRX requires multiple body parts to work at once. What we do in everyday life requires you to use many different parts of our bodies, why should your workout limit you to only one area?
So, think about the exercises you do on your next workout and see how many planes of motion you are working out in. If it's all 3 then you already know what to do, but if it's only 1 or 2 planes then start slowly incorporating exercises that work in all planes. Over time and with the right exercises you will start to see the benefits too.
Have a great week and hope to see you for a workout soon!
Barb
1-1 Training Sessions
Are you finally ready to get started with a customized training program? If so, contact me and let's get started. I would love to meet with you to understand your health and fitness goals and work together to get you closer to achieving those goals. Email me to schedule your first 1-1 session.
Intensive
The 3 week intensive has started and we have a great group. I would love to get plans in place for the next intensive so let me know if you are interested. We meet 2 days/week and need a minimum of 5 to run the session.
Dont forget to check out my past posts about health and fitness at barbfit.blogspot.com
Wednesday, September 4, 2013
Time for Clean Eating.
There's a lot of talk about clean eating these days, so I thought I would share some info I've found on the Internet to help guide you in making good decisions about what to eat more of. Of course, any change in your regular diet is not going to be easy, so take baby steps towards clean eating. Start with putting a bowl of organic fresh fruit on your kitchen counter. It's a great way to have a healthy fibrous snack in front of you. Berries are great and most fruit in season is also really good. We get a box of fresh fruit and veggies delivered to our door every 2 weeks and it's been a great way to get all the seasonal goodies. For more info on clean eating check out this article 5 Simple Steps to Clean Eating and for some ideas on what to cook, here are recipes from Cooking Light 10 Clean Eating Recipes .
Hope you had a great summer and can take advantage of the opportunity of Fall to get your health and fitness back on track or maintain all the good progress you've made. Hope to see you for a workout soon!
Barb
Core Sessions this week:
Friday, 9:30am - 5 Person Min to run. Email to save your spot. Meet at South Park
1-1 Training Sessions:
I am an NASM Certified Personal Trainer, Qualified TRX trainer and have taught fitness for many years (AFAA Group Exercise Instructor 5 yrs., PSIA Ski Instructor - 8 yrs.). I would love to help you with your health and fitness goals and create a custom exercise program that you can stick with for years. Email me today to set up your first session and let's get started!
3 Week Group Intensive:
It's that time of the year again when my travel schedule settles down and I can spend a full 3 weeks to workout with you! We meet 2 (possibly 3) times/week and do a combination of Core workouts and High Intensity Interval Training. I need a min of 5 to run the intensive. Email me if you are interested and we will lock down days and times.
Don't forget to check out my blog barbfit.blogspot.com for previous posts on health and fitness
Hope you had a great summer and can take advantage of the opportunity of Fall to get your health and fitness back on track or maintain all the good progress you've made. Hope to see you for a workout soon!
Barb
Core Sessions this week:
Friday, 9:30am - 5 Person Min to run. Email to save your spot. Meet at South Park
1-1 Training Sessions:
I am an NASM Certified Personal Trainer, Qualified TRX trainer and have taught fitness for many years (AFAA Group Exercise Instructor 5 yrs., PSIA Ski Instructor - 8 yrs.). I would love to help you with your health and fitness goals and create a custom exercise program that you can stick with for years. Email me today to set up your first session and let's get started!
3 Week Group Intensive:
It's that time of the year again when my travel schedule settles down and I can spend a full 3 weeks to workout with you! We meet 2 (possibly 3) times/week and do a combination of Core workouts and High Intensity Interval Training. I need a min of 5 to run the intensive. Email me if you are interested and we will lock down days and times.
Don't forget to check out my blog barbfit.blogspot.com for previous posts on health and fitness
Friday, July 5, 2013
Happy 4th! Now back to working out. ;-)
Belated Happy 4th of July to all of you! Hopefully you enjoyed your day off to celebrate our Nation's Independence Day. Now that most of the holiday BBQ's are past us, let's get back to some good workouts!
My favorite workout lately has been driven by the limited amount of time I've had on my own. Specifically, I've been doing a lot of High Intensity Interval Training (HIIT). It's been a great way, , to get a good hard workout in in a short period of time. This article from Shape provides a little more info: 8-benefits-high-intensity-interval-training-hiit.
Although you can do HIIT, in longer workouts, it's been a great fit for me when I only have 30 minutes or less. For these short HIIT workouts, I set my stopwatch on my phone or Ipod and perform 30 one minute exercises. The first 5-10 minutes starts with non-aerobic exercises, like a plank or foam rolling to get my muscles warmed up, then I build up the intensity of the exercises gradually at each consecutive minute. Most often by minute 25, I'm incorporating, squat jumps or fast jump rope since I know I only have 5 minutes left in my 30 minute routine. Although the time is short, I'm working hard 90% of the workout because of the intensity of the exercises I chose. Note that I still strive to perform 5-6 days of 60-90 minutes workouts/week, these shorter intense sessions help keep me on track when the weeks get too busy.
If you've never done a HIIT workout, try one out at your local gym, or come see me for a few 1-1 sessions to get some examples of what you can do on your own at the gym, at home or outdoors.
Have a great week and hope to see you for a workout soon!
Barb
Drop in Sessions Next Week:
Monday, July 8th 6:15am - 5 person min to run the session. Meet at Southpark. Yes, this is new. I've had a few people ask if I could do any early morning session. So I wanted to see if enough people would be interested in coming this Monday. Email me asap if you'd like to join.
Friday, July 12th at 9:30am - 5 person min to run the session. Meet at Southpark. Email me to save a spot for this day.
1-1 Personal Training Sessions
Looking for a refresher for your workout routine? Or maybe just someone to help keep you accountable to your health and fitness goals this summer? Contact me and I can help keep you on track via 1-1 Personal Training. I am an NASM Certified Personal Trainer as well a TRX Suspension System Qualified Trainer and I would love to share what I've learned through my training and background in health and fitness in the last several years. Looking forward to scheduling your first session!
Don't forget to check out barbfit.blogspot.com for past posts on health and fitness.
My favorite workout lately has been driven by the limited amount of time I've had on my own. Specifically, I've been doing a lot of High Intensity Interval Training (HIIT). It's been a great way, , to get a good hard workout in in a short period of time. This article from Shape provides a little more info: 8-benefits-high-intensity-interval-training-hiit.
Although you can do HIIT, in longer workouts, it's been a great fit for me when I only have 30 minutes or less. For these short HIIT workouts, I set my stopwatch on my phone or Ipod and perform 30 one minute exercises. The first 5-10 minutes starts with non-aerobic exercises, like a plank or foam rolling to get my muscles warmed up, then I build up the intensity of the exercises gradually at each consecutive minute. Most often by minute 25, I'm incorporating, squat jumps or fast jump rope since I know I only have 5 minutes left in my 30 minute routine. Although the time is short, I'm working hard 90% of the workout because of the intensity of the exercises I chose. Note that I still strive to perform 5-6 days of 60-90 minutes workouts/week, these shorter intense sessions help keep me on track when the weeks get too busy.
If you've never done a HIIT workout, try one out at your local gym, or come see me for a few 1-1 sessions to get some examples of what you can do on your own at the gym, at home or outdoors.
Have a great week and hope to see you for a workout soon!
Barb
Drop in Sessions Next Week:
Monday, July 8th 6:15am - 5 person min to run the session. Meet at Southpark. Yes, this is new. I've had a few people ask if I could do any early morning session. So I wanted to see if enough people would be interested in coming this Monday. Email me asap if you'd like to join.
Friday, July 12th at 9:30am - 5 person min to run the session. Meet at Southpark. Email me to save a spot for this day.
1-1 Personal Training Sessions
Looking for a refresher for your workout routine? Or maybe just someone to help keep you accountable to your health and fitness goals this summer? Contact me and I can help keep you on track via 1-1 Personal Training. I am an NASM Certified Personal Trainer as well a TRX Suspension System Qualified Trainer and I would love to share what I've learned through my training and background in health and fitness in the last several years. Looking forward to scheduling your first session!
Don't forget to check out barbfit.blogspot.com for past posts on health and fitness.
Tuesday, June 4, 2013
Workouts & Allergies...ugh!
I am completely congested from allergies and back on my Zyrtec and Flonase to provide some relief to my sinus pressure. As I type, I can feel some pressure on the bridge of my nose...ugh.... Yet, despite my stuffy head, I still want to do something. Since I've been on a good routine of regular workouts, my brain (although cloudy from allergies) still craves some kind of workout. Now, I can't go all out, but I still can get a decent workout with some modifications. On Sunday, I did a slow run for 40 minutes and today the spin bike at moderate speed for 30 minutes followed by 20 minutes of muscle conditioning helped.
In addition, while my activity level is down due to allergies, I've also forced myself to keep the food intake in control and snack healthy. On Monday, I downed half the bag of organic snap peas from Trader Joes. (Thankfully 1 serving is about 37 calories, so I probably ate about 80 calories worth of snap peas.) When you're not feeling well, eating junk is is very tempting, but try to resist. Hot soup and hot tea will hep satisfy some of the cravings.
Although I can't suggest to you that you should rush out to get your workout in when you are not feeling well, I can tell you that it's important to listen to your body, when you are feeling under the weather and then decide what you can or cannot do. Here's an article from WebMD that can also provide some guidance - Exercising when you have a cold.
Have a great week and hope to see you soon!
Core Group Sessions in June
June is a bit crazy for me so I'm trying to plan ahead for drop in sessions that I can do this month. The following are Drop In's that I can do. I will need a min of 4 to run the session so email me if you can join.
Wednesday, June 5th - 9:30a
Wednesday, June 12th - 9:30a
Friday, June 14th - 9:30a
Wednesday, Jun 19th - 9:30a
Summer Sessions Coming Soon!
Trying to plan for some summer sessions in July & August. More details soon! Hope you can join.
1-1 Sessions
I just re-certified my NASM CPT credential and am ready to work with you! Email me for more info. I would love to create a customized workout program for you.
Don't forget to check out my blog at barbfit.blogspot.com for past posts on health and fitness.
In addition, while my activity level is down due to allergies, I've also forced myself to keep the food intake in control and snack healthy. On Monday, I downed half the bag of organic snap peas from Trader Joes. (Thankfully 1 serving is about 37 calories, so I probably ate about 80 calories worth of snap peas.) When you're not feeling well, eating junk is is very tempting, but try to resist. Hot soup and hot tea will hep satisfy some of the cravings.
Although I can't suggest to you that you should rush out to get your workout in when you are not feeling well, I can tell you that it's important to listen to your body, when you are feeling under the weather and then decide what you can or cannot do. Here's an article from WebMD that can also provide some guidance - Exercising when you have a cold.
Have a great week and hope to see you soon!
Core Group Sessions in June
June is a bit crazy for me so I'm trying to plan ahead for drop in sessions that I can do this month. The following are Drop In's that I can do. I will need a min of 4 to run the session so email me if you can join.
Wednesday, June 5th - 9:30a
Wednesday, June 12th - 9:30a
Friday, June 14th - 9:30a
Wednesday, Jun 19th - 9:30a
Summer Sessions Coming Soon!
Trying to plan for some summer sessions in July & August. More details soon! Hope you can join.
1-1 Sessions
I just re-certified my NASM CPT credential and am ready to work with you! Email me for more info. I would love to create a customized workout program for you.
Don't forget to check out my blog at barbfit.blogspot.com for past posts on health and fitness.
Sunday, May 19, 2013
My new running buddy
My new running partner is my 9 year old son, Tobin. He's shooting for a total of 100 miles for the school year with his school Run Club and just hit 66 1/2 miles today with our 5 mile run. Since my knee injury over a year ago, I've been slowly working my miles back up, so having Tobin as my running "mate" is perfect as he is also slowly bringing his miles up (for the first time in his life!) We've run two 5K's together and hope to run a 10k together soon. I love that I'm sharing my love of running with my son. It's been a great way for us to spend time together outdoors and we both feel great after.
Whether it's a family member, friend or an organized group, exercising with someone else is a great motivator. So if you need a little kick start for your own workout routine, bring someone along. It makes the time go much quicker and gives a whole new meaning to the idea of "social hour". Why grab coffee or lunch together when instead you can burn calories together in a workout. :)
Have a great week and hope to see you for a workout soon!
Group Workouts this week:
Group Core Drop In Classes:
4 person minimum to run the session, email me to save a spot
Wednesday: 9:30a
Friday: 9:30a
1-1 Personal Training Sessions:
Summer weather is here and it's time to get your body ready for the beach. Email me for more info and to schedule your first 1-1 session. I am a NASM Certified Personal Trainer and would love to create a customized workout program for you.
Don't forget to see my past posts on barbfit.blogspot.com/
Whether it's a family member, friend or an organized group, exercising with someone else is a great motivator. So if you need a little kick start for your own workout routine, bring someone along. It makes the time go much quicker and gives a whole new meaning to the idea of "social hour". Why grab coffee or lunch together when instead you can burn calories together in a workout. :)
Have a great week and hope to see you for a workout soon!
Group Workouts this week:
Group Core Drop In Classes:
4 person minimum to run the session, email me to save a spot
Wednesday: 9:30a
Friday: 9:30a
1-1 Personal Training Sessions:
Summer weather is here and it's time to get your body ready for the beach. Email me for more info and to schedule your first 1-1 session. I am a NASM Certified Personal Trainer and would love to create a customized workout program for you.
Don't forget to see my past posts on barbfit.blogspot.com/
Tuesday, May 7, 2013
What you should know about your metabolism from About.com
As we get older, our metabolism changes and we have to take a more proactive approach to maintain a healthy weight. While, there are a lot of ways to try to combat the inevitable change in your metabolism, it's good to brush up on what you should know about it. This article from About.com does just that: What You Should Know about Metabolism. It provides a basic definition, factors that affect your metabolic rate and some strategies for boosting your metabolism. I also found an interesting article from MORE that give examples of women of various ages and their strategies to Make Over their Metabolism. Bottom line, if you feel like your metabolism is changing, start addressing it now. Hopefully, these articles will provide a little inspiration.
Have a great week and hope to see you for a workout soon!
Barb
Workouts this week:
I have a few drop in spots in the Wednesday Intensive at 9:30am tomorrow. Email me if you'd like to join. Would love to see you.
1-1 Sessions:
What are you waiting for? Let's get started on a personalized training plan. Email me for more info. I would love to workout with you.
Don't forget to check out barbfit.blogger.com for previous posts on health and fitness
Have a great week and hope to see you for a workout soon!
Barb
Workouts this week:
I have a few drop in spots in the Wednesday Intensive at 9:30am tomorrow. Email me if you'd like to join. Would love to see you.
1-1 Sessions:
What are you waiting for? Let's get started on a personalized training plan. Email me for more info. I would love to workout with you.
Don't forget to check out barbfit.blogger.com for previous posts on health and fitness
Monday, April 29, 2013
More info about the Benefits of Core Strength Workouts & a Group Core Intensive
I know you've heard this from me many times, but I wanted to post to remind you of the great benefits of Core Training. Core training is more than just working your abdominal muscles, it involves your back muscles, your quadriceps & your gluteal muscles. Bottom line, performing training to strengthen your core is not just to make you more athletic, but to help you to be stronger in everyday life. So read up. Here's an article from the Wall Street Journal that provides a decent overview: Why Core Strength Workouts Work - WSJ. Then, make sure to incorporate Core Training into your weekly workouts.
Have a great week and hope to see you for a workout soon!
Barb
Group Core Intensive: This Week
I'm hoping to start a 3 Week Group Core Intensive this week and am looking for 2 more people for my Wednesday at 9:30am session. Email me if you are interested. The Intensive is a great way to kick start your workout routine and to learn new exercises that you can take with you after the Intensive is over. Hope you can join us!
1-1 Training Sessions
The weather is warming up and pretty soon we will all be on the beach. Why not pick up a few 1-1 sessions with me so that you are bathing suit ready for your beach side and/or pool side summer vacations. I would love to work with you to develop a workout regimen and provide guidance on healthy eating that will take you through this summer and beyond. Email me for more info and let's get started with your initial session.
Don't forget to check out barbfit.blogspot.com for past posts on health and fitness.
Have a great week and hope to see you for a workout soon!
Barb
Group Core Intensive: This Week
I'm hoping to start a 3 Week Group Core Intensive this week and am looking for 2 more people for my Wednesday at 9:30am session. Email me if you are interested. The Intensive is a great way to kick start your workout routine and to learn new exercises that you can take with you after the Intensive is over. Hope you can join us!
1-1 Training Sessions
The weather is warming up and pretty soon we will all be on the beach. Why not pick up a few 1-1 sessions with me so that you are bathing suit ready for your beach side and/or pool side summer vacations. I would love to work with you to develop a workout regimen and provide guidance on healthy eating that will take you through this summer and beyond. Email me for more info and let's get started with your initial session.
Don't forget to check out barbfit.blogspot.com for past posts on health and fitness.
Tuesday, April 9, 2013
"The Weight of the Nation" on HBO
The other night I was channel surfing and decided I couldn't watch another show with a commercial break, so I ended up on Verizon's On Demand programming and found this show on HBO: The Weight of the Nation.
As someone who spends a lot of time, thinking about health and fitness, I thought this documentary presented a very interesting and science driven depiction of how we as a country became so unhealthy over the last 20 or so years. One stat they pointed out was that 2/3 of the Nation is either overweight or obese (leaving only 1/3 that maintains a normal weight). Of course there are various reasons for how the Nation got to this point, but what's even more profound to me is how do we fix it? While there are no simple answers to this, one theme that does get repeated in this documentary is the importance and impact of a healthy diet and regular exercise. So, when you have some downtime, check it out. And if you feel compelled after watching (like I did), think about what you could do to help change the weight of our Nation.
Have a great week and hope to see you soon.
-Barb
Group Workouts this week:
Friday: 9:30am - Group Circuit - 5 person min to run. Email me to save a spot
3 Week Intensive - Coming Soon:
I'm kick starting another 3 week Intensive. Days will be Wednesday & Friday @ 9:30am. I will need a min of 5 people/day to run the Intensive. Let me know if you would like to join us! Start date TBD, based on the group's availability.
1-1 Personal Training:
I would love to help you meet your health & fitness goal email me to schedule your first session. I have some availability on my calendar but it is filling up so hope to hear from you soon!
Don't forget to check out my blog for past posts on Health & Fitness at barbfit.blogspot.com .
As someone who spends a lot of time, thinking about health and fitness, I thought this documentary presented a very interesting and science driven depiction of how we as a country became so unhealthy over the last 20 or so years. One stat they pointed out was that 2/3 of the Nation is either overweight or obese (leaving only 1/3 that maintains a normal weight). Of course there are various reasons for how the Nation got to this point, but what's even more profound to me is how do we fix it? While there are no simple answers to this, one theme that does get repeated in this documentary is the importance and impact of a healthy diet and regular exercise. So, when you have some downtime, check it out. And if you feel compelled after watching (like I did), think about what you could do to help change the weight of our Nation.
Have a great week and hope to see you soon.
-Barb
Group Workouts this week:
Friday: 9:30am - Group Circuit - 5 person min to run. Email me to save a spot
3 Week Intensive - Coming Soon:
I'm kick starting another 3 week Intensive. Days will be Wednesday & Friday @ 9:30am. I will need a min of 5 people/day to run the Intensive. Let me know if you would like to join us! Start date TBD, based on the group's availability.
1-1 Personal Training:
I would love to help you meet your health & fitness goal email me to schedule your first session. I have some availability on my calendar but it is filling up so hope to hear from you soon!
Don't forget to check out my blog for past posts on Health & Fitness at barbfit.blogspot.com .
Tuesday, March 12, 2013
Did you get your cardio in this week?
I post a lot about circuit training and core training and a lot of different types of exercise and while all of this exercise is good for you, you still need to get your cardiovascular exercise in.
Here are 7 reasons from the article Cardio 101 from About.com why cardiovascular exercise is so important:
1. It burns calories and helps you lose weight
2. It makes your heart strong so that it doesn't have to work as hard to pump blood
3. It increases your lung capacity
4. It helps reduce the risk of heart attack, high blood pressure and diabetes
5. It makes you feel better
6. It helps you sleep better
7. It helps reduce stress
As the article states, the list of benefits goes on but just the reasons above are good enough for me. If you have a crazy busy schedule, then start off this week by carving out 1 day that you can get 30-40 mins of cardiovascular activity. You can go for a brisk walk, or hop on a stationary bike (my fav cardio activity is spinning especially when the music is good!) Then aim for reserving yourself 2 days next week and then 3 days of cardio the following week. So schedule it in and if you need to round out your workouts with some Core work and/or circuit training, you know where to find me. ;-)
Have a great week and hope to see you for a workout soon!
Group Circuit Training Drop-In Session this week:
Thursday: 10:15am (4 person min to run, email me to save a spot)
3 Week Mini Intensive:
The group started last week and we are moving into week 2. This group is currently closed, but would love to see you in the next one. Email me if you want to get on the list for the next intensive. Dates TBD.
1-1 Training Sessions
I have a few spots open on my schedule and would love to fit you in. Email me for more info and to schedule your 1st 1-1 session
Don't forget to check out barbfit.blogspot.com for past posts on health and fitness
Here are 7 reasons from the article Cardio 101 from About.com why cardiovascular exercise is so important:
1. It burns calories and helps you lose weight
2. It makes your heart strong so that it doesn't have to work as hard to pump blood
3. It increases your lung capacity
4. It helps reduce the risk of heart attack, high blood pressure and diabetes
5. It makes you feel better
6. It helps you sleep better
7. It helps reduce stress
As the article states, the list of benefits goes on but just the reasons above are good enough for me. If you have a crazy busy schedule, then start off this week by carving out 1 day that you can get 30-40 mins of cardiovascular activity. You can go for a brisk walk, or hop on a stationary bike (my fav cardio activity is spinning especially when the music is good!) Then aim for reserving yourself 2 days next week and then 3 days of cardio the following week. So schedule it in and if you need to round out your workouts with some Core work and/or circuit training, you know where to find me. ;-)
Have a great week and hope to see you for a workout soon!
Group Circuit Training Drop-In Session this week:
Thursday: 10:15am (4 person min to run, email me to save a spot)
3 Week Mini Intensive:
The group started last week and we are moving into week 2. This group is currently closed, but would love to see you in the next one. Email me if you want to get on the list for the next intensive. Dates TBD.
1-1 Training Sessions
I have a few spots open on my schedule and would love to fit you in. Email me for more info and to schedule your 1st 1-1 session
Don't forget to check out barbfit.blogspot.com for past posts on health and fitness
Tuesday, February 26, 2013
Resistance Bands, Medicine Balls, and other Fitness Gear
When I first started working out with you all, I scoured my house for every mat, block, resistance band and other gadget that I could find to build out a workout routine that was not just good for you all, but also fun and creative for me to teach. Since then, I've learned a ton of ways to use all of this workout "stuff" in a way that helps drive real results. While I know it's not always convenient to join one of my workouts, I'm sure all of you have fitness gear in your house. So, take a quick inventory of what you have. An old jump rope could be dusted off and provide a great cardio workout. 2 to 3lb dumbbells are great for toning your arms. Even if you find nothing, you can use household items for working out as well. My favorite is a thin beach towel. You can use it for stretching as well as toning. Also, check out this article from Health Magazine The Best Gadgets to Make you Slim to help give you some tips on how to use some of the workout equipment that may already be in your home.
Have a great week and hope to see you for a workout soon!
Barb
Core Workouts this week:
Wednesday 10a
2 person min to run, email me to save a spot
1-1 Training:
I have some openings in my training schedule and can fit you in, so email me for more info and to set up your first 1-1 Session. Looking forward to creating a custom workout program for you.
Another 3 Week Intensive
Back by popular demand, we are getting ready to start another 3 Week Intensive. We will met 2x/week on Wednesdays and Fridays at 9:30am starting next week. We need 5 persons to run the intensive, so email me quickly if you are interested. Proposed start date will be Wednesday, March 6th.
Don't forget to check out barbfit.blogspot.com for previous posts on health and fitness.
Have a great week and hope to see you for a workout soon!
Barb
Core Workouts this week:
Wednesday 10a
2 person min to run, email me to save a spot
1-1 Training:
I have some openings in my training schedule and can fit you in, so email me for more info and to set up your first 1-1 Session. Looking forward to creating a custom workout program for you.
Another 3 Week Intensive
Back by popular demand, we are getting ready to start another 3 Week Intensive. We will met 2x/week on Wednesdays and Fridays at 9:30am starting next week. We need 5 persons to run the intensive, so email me quickly if you are interested. Proposed start date will be Wednesday, March 6th.
Don't forget to check out barbfit.blogspot.com for previous posts on health and fitness.
Monday, February 4, 2013
350 Calorie Recipes from Health Mag
As I've mentioned before, I'm a fan of food. I like eating, so I have to come up with creative ways to enjoy eating without adding unnecessary calories. So, when I have time, I try to find low calorie recipes to try out. I found these from Health Magazine 350-Calorie Meals and hope to try some of them out soon. Let me know if you've tried these out before or share some of your own recipes for tasty low-cal meals.
Have a great week and hope to see you for a workout soon!
Workouts this week:
Group Circuit: Thursday 10:15a
Group Core: Friday 10:30a
2 persons needed to run. Email me to save a spot
Intensive:
The 3 week intensive started last week and we have a really strong group. Already thinking about another intensive for the spring. Let me know if you'd like to join for the next one.
1-1 Training
If you've never tried 1-1 training, there's no better time than now! ;-) I have time on my schedule and would love to work with you. Email me for more info and to schedule your first session. Looking forward to developing a customized workout plan for you!
Don't forget to go to barbfit.blogspot.com to check out my previous posts on health and fitness.
Have a great week and hope to see you for a workout soon!
Workouts this week:
Group Circuit: Thursday 10:15a
Group Core: Friday 10:30a
2 persons needed to run. Email me to save a spot
Intensive:
The 3 week intensive started last week and we have a really strong group. Already thinking about another intensive for the spring. Let me know if you'd like to join for the next one.
1-1 Training
If you've never tried 1-1 training, there's no better time than now! ;-) I have time on my schedule and would love to work with you. Email me for more info and to schedule your first session. Looking forward to developing a customized workout plan for you!
Don't forget to go to barbfit.blogspot.com to check out my previous posts on health and fitness.
Monday, January 21, 2013
TRX Suspension System Qualified Trainer
I just completed a full day course to better instruct all of you on the TRX Suspension System. So I am now a Qualified TRX Suspension System Trainer. If you haven't trained on a one yet, you should definitely try it out. 2 years ago I was referred to it by a good friend and I have been hooked on it ever since. Email me for more info about training sessions that involve circuit training with the TRX Suspension System. I would love to be the person who introduces you to a new and challenging workout.
Have a great week and hope to see you for a workout soon!
Barb
Sessions this week:
Thursday: Group Circuit Training - 10:15am
3 Week Mini-Intensive
Starts Wednesday, January 30th. We will workout 2x/week for 3 weeks with a combination of group core work and circuit training. I have a group of 5 confirmed and may have room for 1 more. Email me quickly if you want to take the last spot. If you missed this Intensive, I can set up another after this one finishes up. Contact me for more info and to lock in dates for the next Intensive.
1-1 Training
It's never too late to commit to a new workout program for the year. I have room on my schedule and would love to workout with you. Email me and we can set up your first session and get started on making this your best year for health and fitness.
Don't forget to check out barbfit.blogspot.com for previous posts and links to articles on health and exercise.
Have a great week and hope to see you for a workout soon!
Barb
Sessions this week:
Thursday: Group Circuit Training - 10:15am
3 Week Mini-Intensive
Starts Wednesday, January 30th. We will workout 2x/week for 3 weeks with a combination of group core work and circuit training. I have a group of 5 confirmed and may have room for 1 more. Email me quickly if you want to take the last spot. If you missed this Intensive, I can set up another after this one finishes up. Contact me for more info and to lock in dates for the next Intensive.
1-1 Training
It's never too late to commit to a new workout program for the year. I have room on my schedule and would love to workout with you. Email me and we can set up your first session and get started on making this your best year for health and fitness.
Don't forget to check out barbfit.blogspot.com for previous posts and links to articles on health and exercise.
Monday, January 14, 2013
Fit Foods Lunch and Sessions this Week
Hello,
Just a couple quick reminders. For those of you who RSVP'd, the free Fit Foods lunch will be at my home at noon tomorrow. Looking forward to having you! Also, for those who are still interested, I have a few spots left, so email me quick to grab those extra seats.
Sessions for this week are below. Looking forward to seeing you all and working out with you soon!
Barb
Sessions this Week:
Thursday: 10:15am - Group Circuit Training
Friday: 9:15am - Core Group Session
All sessions need a minimum of 2 persons to run. Email me to save your spot.
1-1 Training Sessions
Email me for info about 1-1 Training Sessions. Now is a great time to start an individual training program so that you can set your goal for the year. I have a few spots open on my schedule and would love to develop a program just for you!
Don't forget to check out my blog for previous posts and links to article and health and fitness at barbfit.blogspot.com
Just a couple quick reminders. For those of you who RSVP'd, the free Fit Foods lunch will be at my home at noon tomorrow. Looking forward to having you! Also, for those who are still interested, I have a few spots left, so email me quick to grab those extra seats.
Sessions for this week are below. Looking forward to seeing you all and working out with you soon!
Barb
Sessions this Week:
Thursday: 10:15am - Group Circuit Training
Friday: 9:15am - Core Group Session
All sessions need a minimum of 2 persons to run. Email me to save your spot.
1-1 Training Sessions
Email me for info about 1-1 Training Sessions. Now is a great time to start an individual training program so that you can set your goal for the year. I have a few spots open on my schedule and would love to develop a program just for you!
Don't forget to check out my blog for previous posts and links to article and health and fitness at barbfit.blogspot.com
Friday, January 4, 2013
What's your plan for 2013?
Although it's been a few weeks since I last posted, I haven't stopped thinking about more ways that I can help you get the most out of your workouts and help you develop a plan for getting and staying in shape in 2013 and beyond. With the fattening holidays behind us, we can finally focus on how to live healthy. So, what is your plan? Have you started a new diet? Any new workouts you're trying? If you haven't started, no worries, there are tons of resources around that can help. If you need a quick jumpstart, here's a great article from Shape that will give you a head start 31 Days to a Fitter Healthier You.
And here's another boost for your health and fitness plan for the year. I just won a free lunch for my office from Fit Foods, so since I work(out) with all of you, I wanted to share the free lunch with you. Woo Hoo! So, if you are available on Tuesday, January 15th at noon, I have room for 12 for lunch at my home. So, the 1st 12 to RSVP are welcome. No strings attached, just come on over and enjoy. (My only requirement is that you must have taken at least 1 session with me in the past).
I'm looking forward to seeing you all and helping you to make this the year that you hit all of your health and fitness goals. Have a great week!
Barb
Workouts Week of January 7th
Tuesday - Group Circuit - 10am
Wednesday - Group Core - 10am
Minimum 2 persons to run. Email me to save a spot.
1-1 Training
Looking for a personal trainer to help get your plan developed? I still have some availability and would love to work with you. Email me for more info.
Mini Intensive - Starting in January
I'm looking to start a mini 3 week intensive in January. We would workout 2 days a week for 3 weeks straight with a combination of circuit training and core muscle conditioning. Dates and times TBD based on the group's schedule. Email me if you are interested. I will need 5 people minimum to run.
Don't forget to check out my blog for past posts on health and fitness. barbfit.blogspot.com
And here's another boost for your health and fitness plan for the year. I just won a free lunch for my office from Fit Foods, so since I work(out) with all of you, I wanted to share the free lunch with you. Woo Hoo! So, if you are available on Tuesday, January 15th at noon, I have room for 12 for lunch at my home. So, the 1st 12 to RSVP are welcome. No strings attached, just come on over and enjoy. (My only requirement is that you must have taken at least 1 session with me in the past).
I'm looking forward to seeing you all and helping you to make this the year that you hit all of your health and fitness goals. Have a great week!
Barb
Workouts Week of January 7th
Tuesday - Group Circuit - 10am
Wednesday - Group Core - 10am
Minimum 2 persons to run. Email me to save a spot.
1-1 Training
Looking for a personal trainer to help get your plan developed? I still have some availability and would love to work with you. Email me for more info.
Mini Intensive - Starting in January
I'm looking to start a mini 3 week intensive in January. We would workout 2 days a week for 3 weeks straight with a combination of circuit training and core muscle conditioning. Dates and times TBD based on the group's schedule. Email me if you are interested. I will need 5 people minimum to run.
Don't forget to check out my blog for past posts on health and fitness. barbfit.blogspot.com
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