Archive | December 2011

Hours this week (Dec 27-31)

Here’s my hours this week at Anytime on Grand:
Tuesday Dec 27: 10am-8pm
Wednesday Dec 28: 6am-9am and 11:30am-5pm
Thursday Dec 29: 10am-4:30pm
Friday Dec 30: 6am-whenever
Saturday Dec 31 9am-noon (including FREE 9-9:30 Boot Camp and 9:30-10:30 Yoga!)
And, Minneapolis Boot Camp will begin again this Wednesday at 7pm! Looking forward to seeing everyone again!

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Achieving Optimum Body Composition

http://youtu.be/oH7t3JkqgYw
Every person who comes to me wants to achieve optimum body composition. Sometimes they say they want to tone up, or lose weight, or get smaller, or build muscle, or strengthen their core. All of these are different ways to say, “I want to have the best body I can have!” Everyone does have different needs, as far as how to get to optimum body composition. This youtube from Training Peaks was a great summary of how to get there.

Here’s what I took from it that i’ll be passing on to my clients:

1) Always eat breakfast (it can be after your morning workout if you exercise right away in the morning).
2) Eat every 3 hours, probably 5-7 times each day. If you are a busy person, plan ahead, and prepare or buy some quick/easy snacks that you can eat on the go.
3) Each meal or snack should contain carbs, protein, and fat. Examples: an apple and some almonds; chicken, veggies, and rice; oatmeal with a hard-boiled egg; etc.
4) You MUST do strength training, 2-4 times per week. It can be quick (20 min is good if you’re rushed). Just make sure it gets done!
5) Train in the correct heart rate zones. Many people train too intensely too often. Do a variety of cardio workouts and don’t forget to exercise at low intensities as well. This will teach your body to burn fat for fuel.
6) Hydration. Drink 20 ounces of water as soon as you wake up. Then drink lots more water throughout the day. If you’re thirsty, you’re too late.
7) Recover, repair, sleep. This is when your muscles are built, so you can’t leave it out.
8) Finally, believe that you can do it and that your goals are possible!!!

If you need help with a strength training routine or figuring out your heart rate zones, contact me, I’d love to help you.

1000 Push Up Challenge

Two years ago i promoted doing 1000 push ups, all on Christmas Day. This year I’m doing it again! You’ll burn off all the calories from sweets, drinks, snacks, and rich foods that you’re likely to consume on and around Christmas. If you can do 10 push ups, you can do 100. And if you can do 100, then you can do 1000!

I DARE you to try it! More details at this link:
The 1000 Push Up Challenge
RSVP to the event and post on Christmas Day how you’re doing, and see others’ updates.

You may be wondering if I’ll participate. Well, 2 years ago I did it, so I know it can be done! I’ve had some shoulder issues this year so I won’t be doing 1000 push ups. Probably I’ll do 1000 sit ups; and it might end up being on Dec 26. Close enough, though, right??!!

Total Balance Fitness closed Dec 17-26.

I’m going on vacation to Colorado!  My parents live in Montrose, in the southwestern part of the state.  Definitely looking forward to sun, mountains, and warmer weather.  I’ll be active and working out while I’m there, and I hope you’ll keep moving too!