You are what you eat.

I know you've all heard this before, but there is some truth to this saying.  Basically, if you have a diet with too much sugar, your body will respond with a roller coast ride of high and low blood sugars throughout the day, every day.  If you have too many fried foods in your diet, your body will respond with weight gain and digestive issues.  

Bottom line, we have to keep ourselves in check on what we put into our bodies.  Again, as you know, I am a BIG fan of food.  I love it. However, I allow myself unhealthy food in moderation or as a "treat" on special occasions. Otherwise, I do what I can everyday to put real and good foods in my body.  (I don't even remember the last time I deep fried anything in my own home and I'm pretty certain that I've eaten a total of 4 donuts over the past 12 months.)  

So do what you can to be a conscious eater.  OK, not a self-conscious eater, but someone who thinks for a bit before they dig into the basket of chili fries during happy hour or pauses before taking the largest slice of birthday cake.    Then, whether or not you've indulged in the fries and/or cake, have the next snack/meal you eat be something healthy, unfried, unprocessed.  It can be an apple on the way to work or a huge glass of water right before you start eating your lunch.  In time and with good overall daily eating habits, you will be what you eat.

Have a great week and hope to see you for a workout soon!

Barb

Group Circuit: - None this week due to schedule conflicts

Core Group Session - None this week due to 3 Week Intensive

1-1 Training: Email me if you are interested in training with me. I have a few spots open and would love to workout with you!

3 Week Intensive: Starts tomorrow, Wednesday at 9am.  We will meet twice a week (wed & Fri at 9am) for 3 weeks starting tomorrow.  Each week will provide a Core Group Session and a Group Circuit.  Cost is $60.  I have space for 1-2 more people.  So email me if you would like to join us.

To see my past blog posts go to http://barbfit.blogspot.com/

Benefits of the Foam Roller

I broke out the foam roller yesterday to roll out the hamstrings and the IT band and reminded myself of the benefits (although somewhat painful) of using the foam roller on stiff muscles.   As a runner, my muscles are usually pretty tight and I have to stay on top of my stretching routine for injury prevention and also to be ready for my next big workout.  If you have never tried stretches with the foam roller, than you should start now.  Target has a great kit that includes the roller, basic instructions on how to use it and an instructional DVD.  Using a foam roller is like performing your own Sports Massage.  It works by stretching the muscles and tendons, but it also breaks down soft tissue adhesions and scar tissue.  You can get more info about the Benefits of a Foam Roller via this link Foam Roller Exercises.

Have a great week! Hope to see you for a workout soon.

Barb

Core Group Session:
Friday 8:45a  All Levels

Group Circuit Training:
Thursday: 10am All Levels

2 person minimum to run group classes; Email me to save a spot.

1-1 Training:
I'm still taking limited appointments for 1-1 training, so if you are interested in training with me.  Contact me soon!  I would love to workout with you.

3 Week Mini-Intensive:
I'd like to start the mini intensive next week.  I have 3 people and I just need 1 more to commit to all 3 weeks.  Email me if you would like to join us.  Sessions would be Wednesday and Friday at 9am.

Don't forget to check out my blog for previous posts at http://barbfit.blogspot.com

The #1 most requested area to improve.

Every time I meet with someone new whether in a group class or in a 1-1 session, the #1 request is for help to trim down the mid-section.  It's one of the hardest areas to get rid of fat.   When trying to target belly fat, the 1st thing you need to do is look at your diet.  Is there a lot of sugar in your diet?  Too many fried foods?  Do a journal for a whole week and you will most likely see the culprit for excess fat.  Next, take a look at your level of activity.  Are you sitting at a desk all day?  Are you only running errands all day and don't have enough time to get to the gym for your favorite class or for that 45 minute run?  While diet plays a very important factor, your level of activity is also going to play a key factor to losing that belly fat.  Note that when you lose weight you will lose all over and your belly will lose along with the rest of you.  Other than surgery, there is no short cut to losing belly fat.  It's a process that will take some time, so be patient and stay determined.  If you want more info, here's a good article from Health Magazine that provides a few more tips for getting there.  Top 10 Belly Fat Tricks from Health Mag.

Hope to see you for a workout soon!  PS: I have 2 persons interested in a 3 week mini-intensive and I just need 2 more to commit and we can start.  Times would be Wed & Fri at 9am.  Email me if you'd like to join.

Barb

Core Group Sessions this Week:
Wednesday: 9am All Levels

Group Circuit Training:
Thursday: 10am All Levels

2 person min to run.  Email me to save a spot.

1-1 Training:
My schedule for 1-1 trainings is about 90% full, so if you are looking to do some 1-1 trainings, please contact me ASAP so that I can get you into the schedule.



Don't forget to check out my archive of posts on http://barbfit.blogspot.com.

Mini Intensive

Hello,

Just a quick note to share this week's schedule and also let you know that I am trying to get another mini intensive set up in the next few weeks.  Current available time for the intensive would be Wednesday and Friday at 9am and it would run for 3 weeks. We would do 1 day of circuit training and 1 day of core conditioning.   Email me if you are interested.  We need at least 4 people to run and I already have 1 person who's expressed interest.  Have a great week.  Hope to see you soon.

Barb

Core Group Sessions:
Wednesday: 9a - All Levels

Group Circuit Training:
Thursday: 10a - All Levels

All Sessions at Southpark.  2 person min to run.  Email me to save a spot.


1-1 Training:
Email me for more info about 1-1 training I still have a few spots open and would love to train with you.


Don't forget to check out my former blogposts at http://barbfit.blogspot.com/

Just Breathe...

I was waiting at checkout at the grocery store and MORE magazine caught my eye once again.  OK, I'm their target demographic, I get it.  But I do appreciate the highlights on the front of the Mag: "How to be Healthy in 20 yrs" "Embrace your age" "The Fierce List"   So hat's off to you More magazine, I bought your mag, I went to your website and now I'm sharing your link.  ;-)  

Well, it's worth it as they have great health tips that resonate with me.  Check out their article 25 Best Health Tips Published by MORE.   One of their tips "Just Breathe" is so simple and great.    One of my favorite parts of any workout that I lead is at the end when we take a few deep breaths and also take a moment to appreciate the hard workout that we all just finished.   So, make sure to take a few deep breaths this week.  Hope to see you in a session soon.

Barb

Group Core Sessions:
Friday, 9am All Levels

Group Circuit Training
Thursday, 10a All Levels

2 person min to run, Email me to save a spot.  All sessions at Southpark

1-1 Training:
I still have some available times for Training, but it is filling up quickly.  Email me if you'd like to get started.

Mini Intensive?
Interested in a Mini Intensive?  If yes, let me know.  I would need 4 people to run it.  We would run for 3 weeks. Currently my available time for a Mini is Wednesdays and Fridays @ 9am.  I'd like to do 1 day Circuit Training and 1 Day Core Sessions.   Let me know if anyone is interested and we'll get a group going,

Don't forget to check out my blog for past posts with great info:  http://barbfit.blogspot.com/

Sugar - More interesting info

I've posted before about the effects of sugar and a recent 60 minutes episode featured even more interesting research about the impact of sugar.  Check out this link to see more:  Sugar - The Toxic Truth.

Schedule is below for this week.  Hope to see you for a workout soon.

Barb


Group Core Sessions:
Friday: 9am All Levels

Group Circuit Training:
Thursday: 10am All Levels

All sessions have a 2 person min to run.  We meet at South Park as usual.  Email me to save a spot.


1-1 Training Sessions
I have still have a few spots for 1-1 Training Sessions.  I am an NASM certified Personal Trainer and I would love to develop a custom workout routine for you.


For more info see my website at Barbfit  and don't forget to check out my past posts on http://barbfit.blogspot.com/

I hate diets...

OK, I hate diets and dieting.  When someone recommends to me the latest coolest diet, it usually doesn't resonate with me.  Why, because I'm also a friend/fan of food.  I love food, and all different kinds of it.  I was raised in a household that rewarded me with good food!  I was also raised to finish my plate before I left the table.  So food and me, we are good friends from way back.  ;-)

So over the years, I've had to train my brain and my palate to eat "better for me" foods.  Growing up, my mom fried everything (many times in Crisco) and we had a big scoop of white rice to go along with the meal for every meal except breakfast.  Given my food upbringing, my choices didn't really change until I lived out of the house.  Over the years, the white rice became an occasional side dish and over the last few years my rice side turned into brown rice.    So if you're anything like me and like food, do your best to surround yourself with the foods you like, but with some substitutions for the bad foods that are still in there.  Having a burger?  Try it with just lettuce and no bread.  Craving a bowl of cereal, add a bunch of fruit to the cereal and use non-fat milk to make it a better snack.  Better yet, check out this article from Health Magazine, Eat More and Weigh Less with Volumetrics.  It's a great way to fill your plate but still drop the pounds.

Have a great week and hope to see you soon for a workout.

Barb

Group Core Sessions:

Wednesday: 9:30a All Levels

Group Circuit Training:

Thursday: 10a All Levels

2 person min for all group classes, please email me to save your spot.  Modified schedule this week due to peresonal travel.


1-1 Sessions:
Email me to book your 1-1 Sessions, I have a few spots to fill and would love to work out with you.