Getting your head out of the clouds to workout

On cloudy days, it's challenging to get motivated about working out.  When I lived in San Francisco, it was almost a daily challenge.   Nevertheless, I would put on workout clothes to make sure that at some point,  I got my workout in.  Oftentimes, I would run through a cloudy, cold and misty Golden Gate Park.    Magically, after about 10 minutes I was warmed up, enjoying the view and motivated to finish the rest of a good run workout.    So, get your head out of the clouds, avoid the urge to skip your workouts and get out there.  And maybe, if the budget allows, you can treat yourself to a new Fall/Winter workout outfit for that extra bit of motivation to get your workout in when the weather is bad.    Have a great week.  Hope to see you soon.

Barb

Core Group Sessions This Week

-2 person min to run a session.  All Sessions at South Park.  Email me to save a spot.

Tuesday: 9:30a

Wednesday (EARLIER TIME) 9:00a

Thursday: 9:30a 

Friday (EARLIER TIME) 9:00A

1-1 Training Sessions

Ask me about 1-1 Training.  Sessions are only $40 for a 1 hour session.

For more info, see my website at Barbfit.com  

Modified Schedule this Week

Hello,

Just a quick note to let you know that there will be a modified schedule for sessions this week.  Check out the schedule below.  Have a great week! Hope to see you soon.

Barb

Core Group Sessions:
Email me to reserve your spot.  2 person min, required to run a session.  All Sessions at South Park

Monday: 10:30a All Levels
Tuesday: NO SESSIONS
Wednesday: NO SESSIONS
Thursday: 9:30a All Levels
Friday: 9:30a All Levels

Saturday: 8a All Levels


1-1 Training:
Email me for more info regarding 1-1 Training.  Only $40/Session.  What a deal!  ;-)


For more info, see my website at Barbfit.com

The Truth About Sugar

I have various books at home that I pull from that I think have some really interesting and helpful information. An interesting article about sugar is below.  This was especially helpful to me as a have a baaaaad sweet tooth.  Happy Reading.  Hope to see you in a session soon.

Barb

Core Group Sessions This Week
2 person min to run. Email me to save your spot.  All sessions at South Park
Tuesday: 9:30a
Wednesday: 9:30a
Thursday: 9:30a
Friday: 9:30a

1-1 Training
Email me for more info about 1-1 training.  Sessions are only $40/hour.  It's a great way to get your routine set in stone.   If you sign up for 6 weeks or more I can also provide meal planning guidance.

Running
I'm training for another race and would love to run with you.  Let me know if anyone would like to do a  run club this week.

For more info, see my website at barbfit.com

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5 Truths About Sugar: (abbreviated from the Men's Health Nutrition Guide)

Truth #1: Sugar doesn't cause diabetes - Too much sugar does.  An un-precendented rise in sugar & starch consumption in the past 100 yrs may be related.  Your job to avoid an adult onset is to drop your weight and watch your sugar intake.

Truth #2: Avoiding high-fructose corn syrup (HFCS) won't save you from obesity - Despite the correlation of an increase of the avg American body weight and the use of HFCS in the 70's & 80's it's not a smoking gun.  Obesity is still related to consuming too many calories.  Bottom line if your weight is under control then your calorie intake is reasonable.

Truth #3: Too much sugar fills your blood with fat - Your body can't metabolize a sweet snack as fast as you can eat it, so your body ultimately stores the excess as fat.

Truth #4: Too much sugar stresses your system - The oral glucose tolerance test used to diagnose diabetes has you consume 75 grams of glucose essentially creating a stress test on how your body tolerates that much sugar.  Yet a 24 oz soda often contains more than 75grams of sugar.

Truth #5: Fewer blood sugar spikes help you live longer - If you live large - big meals, lots of beer - you may be shortening your life even if your weight is okay.  Repeated blood-sugar spikes stress the organs that support your metabolism.

Importance of eating breakfast

I am a HUGE breakfast fan.  I can eat breakfast food all day.  Thankfully, I'm not eating pancakes, waffles and greasy sausage every morning.  But, I definitely make a point to eat breakfast every morning. Breakfast truly is the most important meal of the day.  It gives you energy to start the day and moreover it is linked to many health benefits including weight control and improved performance.

Most mornings, I whip up an egg white omlette with spinach, mushroom and some low fat cheese.  It carries me through most of the day and it doesn't weight me down for workouts.  If you don't have much time, try a protein smoothie.  Here's one I grabbed from the cookbook: "Healthy foods for kids":

"Sesame Street" Smoothie (serves 2)
2 melon wedges: seeded, skinless and chopped
3/4 cup fresh or frozen raspberries
2 medium bananas
1 tbl Sesame Seeds
1 tbl Tahini (ground sesame paste)
11/4 cups lowfat milk, (chilled)
1-2 Tsp Honey

Blend all fruit to a puree, then add Sesame seeds and tahini & blend for another minute.  Gradually pour in the milk & honey until all blended.

Have a great week!  Hope to see you soon.

Barb


Core Group Sessions:
Email me to save your spot, 2 person min to run, All Sessions at South Park
Tuesday: 9:30a All Levels
Wednesday: 9:30a All Levels
Thursday: 9:30a All Levels
Friday: 9:30a All Levels

Don't forget your 1st session is free.  If you have a friend, bring them along to try out the session.

3 or 6 week Intensive:
I would love to start up a 3 or 6 week intensive.  We would workout with the same group for 3 or 6 consecutive weeks 2x/week.  It's a great workout with friends.  Let me know if you are interested and I will try to bring a group together.  5 person min to run.

1-1 Training:
Don't forget to ask me about 1-1 training.  It's a great way to kickstart your workout routing.  Only $40/session.  What a deal!

Running:
I'm training for a Half Marathon on October 30, and can squeeze in some Run Clubs if you are interested.  I can do Wednesday at Noon is anyone is interested.  $5 drop in rate (4 person min).  Let me know!


For more info, check out my website at Barbfit.com

You know you want them....

...flat abs, toned arms and strong legs.

So what are you doing about it? Do you feel like you are there already?

Total body conditioning combined with 2-4 days a week of a cardiovascular activity (running, cycling, swimming) will get you there.   I know, I know, it's hard to do all of that and still work, manage family, sleep, eat, live etc...   However, it is doable and once you get started and stay with it, you will see those results.

Try putting yourself on a schedule THIS WEEK for 2 days of muscle conditioning and 2 days of some kind of cardio and see how it feels, then stick with it for a month. If you don't have a lot of time, start with 20 minute workouts of the above over 4 days. And if all else fails and there is no time at all, do push ups. It's the best total body exercise that not only strengthens your core, but, when done correctly, can also provide a brief cardio workout when done at faster speeds.

And, if you need guidance, I'm here to help, email me, come to a session or flag me down when you see me and I can get you going towards what you want. Have a great week. Hope to see you soon.

Barb Core Group Sessions:
2 person min to run, email me to save your spot. All sessions at Southpark 
Tuesday: 9:30a All Levels
Wednesday: 9:30a All Levels
Thursday: 9:30a All Levels
Friday: 9:30a All Levels

I can be available for an early morning session 5:45a on Wed, Thurs or Friday if there's interest. I can also do Wednesday afternoon or Saturday morning. Email me if you are interested. Also, don't forget to Bring a Friend for their 1st FREE Session.

Intensive Anyone?
I would love to start up a 3 week intensive for anyone who is interested. We would do Core work 2 days/week with the same group for 3 weeks. I need a minimum of 5 persons to run. Please email me if you'd like to join. I promise you won't be disappointed. ;-)

Running 
Trying to bring back the Run club in prep for the Rock N Roll Half Marathon that I am running on October 30th. Let me know if anyone is interested and we can get a group together this week for a run workout. Drop in is $5 with a minimum of 4 people needed to run the group.

1-1 Training 
Training sessions are only $40/session. Would love to create a custom program for you. Email me for more info.

 For more info see my website at Barbfit.com

Time to get back into that routine!

Hello,

I hope this week finds you settling into new routines with your family and gearing up for what looks like a beautiful Fall. This week should also be the week that you get back into that workout routine. If you've put off that run or that Yoga class, schedule it back in this week. Remember, the more you make working out a part of your weekly routine the more it stays with you. Staying fit and healthy is a life-long commitment and the rewards are totally worth it. So get out there! Hope to see you soon!

Barb


Core Group Sessions this week:
Email me to save your spot. 2 person minimum to run the session. All sessions meet at South Park

Tuesday: 9:30a All Levels
Wednesday: 9:30a All Levels
Thursday: 9:30a All Levels
Friday: 9:30a All Levels

I can also be available for an early morning class Wednesday or Thursday or a Session after 10:30a on Wednesday. Let me know and we can set up an additional session for you and your group.


Anyone up for an Intensive?
Want a quick way to get back into the groove and tone up that Core? Try out a 3 week or 6 week intensive with me. You will do Core Group Sessions 2x/week for either 3 or 6 weeks with the same group and consistently build your strength and flexibility in this intensive program. Email me if you are interested. 5 person minimum to run.



LA Rock N Roll Half Marathon October 30th
Myself and 3 others are planning to run the LA Rock N Roll Half Marathon on Sunday, October 30th. Let me know if you would like to join us. I'll be offering a custom training program for the race if you are interested. And I also can hook you up with a $10 discount that I found. Email or call me if you'd like to join.


1-1 Training Sessions
I am an NASM (National Academy of Sports Medicine) Certified Personal Trainer and I would love to train with you! Sessions are only $40/1 hour Session and your first session is 90 minutes as it includes a training assessment. In addition, if you commit to 6 or more 1-1 Training Sessions, I can provide weekly personalized training and eating plans for you. Contact me so that I can provide you with more detailed info on the benefits of 1-1 Training.

For more info, also see my website at Barbfit.com

Ready for some sessions?

Hello,

Just a quick reminder about sessions this week. Hope you can make it. Next week, I'll be able to offer more sessions. I'll also try to throw in at least 1 early morning session at 5:45a for those of you who can't make the usual Barbfit times. Hope you are enjoying this amazing weather. Hope to see you soon.

Barb

Sessions This Week:
Email me to save your spot. 2 person minimum to run a session. All Sessions meet at South Park

Wednesday: All Levels 9:30a
Thursday: All Levels 9:30a


Rock N Roll Half Marathon on October 30th
I have a few folks interested in training for and running the Rock N Roll Half on Sunday, October 30th. We would start our training program in the next week, so please email me if you are interested in joining us. I also have a coupon code for $10 off of the Race Registration. Email me for more info and details about how we will train.


1-1 Training Sessions
If you've been meaning to set up those 1-1 sessions, now is the time to do it! With the kids in school, I have ample time in the mornings for 1-1 sessions with you and can prepare a customized training program along with tips and guidance about diet and food choices. Rates are $40/ 1 hour Session. Your first session is 90 minutes long and includes an assessment. Email or call me and we can talk more about how to set up personalized sessions for you.


For more info check out my website at Barbfit.com