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
Wednesday, September 4, 2013
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 .
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