TBF Closed April 1-11

Mar31

No classes and no training April 1-11.  I am headed to Guatemala to visit my sister in law and her family.   I’ll be at Anytime on Grand on Thursday, April 12, around 1-8pm, also on Friday, April 13, 6-10am.  Minneapolis Boot Camp will begin again on Monday, April 16.

Thanks for your patience and understanding!  You better work hard while I’m gone, I wanna see that workout log filled with 3 mile runs, burpees, hundreds of sit ups, and 3-minute planks!  And the food log filled with salads and fish.  See you in a few weeks!

SUMMER’S COMING!!

Mar28

In the twin cities here we’ve had some incredible, unseasonably warm weather.  And that’s a great reminder that summer is on its way!!  I’ve got some great stuff coming up for summer.  The thing I’m most excited about is taking my Boot Camps outdoors!  Get ready for hills, sprints, and a monthly Beep Drill!!!  St. Paul boot camp will head outside whenever it’s nice; we will still meet at Anytime Fitness at 5.30 and go from there.  The challenge to do walking lunges all the way to Grand Old Creamery is still out there – you let me know when you’re ready to try it out, and I’ll buy the ice cream when we get there.   Minneapolis boot camp will move completely:   starting April 30, we will meet at MLK Park on Nicollet.  Meet at the bottom of the hill, closest to the intersection of 1st Avenue and 42nd Street.  In case of rain, we will still meet at the church and work out in the basement.

Another new summer opportunity will be 6pm Boot Camp – starting April 30 as well!  Register for either 6pm or 7pm Boot Camp by contacting me.  There will be a limited number of spaces – so the sooner you sign up, the more likely your chance to get in.

Total Balance Fitness BOOTCAMP (Minneapolis) will also have some great summer specials!  Keep checking here or on Facebook  to see them – I’ll post them in mid-April.

I’m almost off for my vacation in Guatemala (April 1-11).  In the meantime, keep working hard at your fitness and health!  With commitment and dedication, you will get to your goals!

30 Days of Green

Mar1

THE 30 DAY GREEN VEGETABLE CHALLENGE!

In honor of the green-ness of March, I challenge you to become more healthy by eating a dark green vegetable every day for the month of March!  If you complete the challenge, I’ll give you a free training session.  You can choose personal training, small group training, boot camp, or yoga.  And if you can’t start today (March 1) because you don’t have time to go to the grocery store to get veggies, then you can do any 30 days in a row.

How can green vegetables can help you to lose weight?  Green veggies are high in fiber, water content, and other detoxifying nutrients, which all help to flush out fat.   They can increase your metabolism, boosting calorie burn.  The low calories can help you fill up on healthy stuff so you don’t eat so much junk.  Plus some studies say that eating green veggies can help reduce food cravings.  Other health benefits include boosting immunity, preventing cancer, lowering blood sugar and cholesterol, improving digestion, promoting healthy skin, increased energy, and keeping blood healthy.

Here are the choices of green veggies for this challenge:

  • Bok choy
  • Broccoli
  • Collard greens
  • Dark green leafy lettuce
  • Kale
  • Mesclun
  • Mustard greens
  • Romaine lettuce
  • Spinach
  • Arugula
  • Swiss Chard
  • Turnip greens
  • Watercress
  • Brussel sprouts
  • Cabbage
  • Kohlrabi

To complete the challenge, you must eat 1 cup minimum per day.  Don’t skimp!

Dark green vegetables (and some lighter green ones in the cabbage family) are excellent sources of Vitamins A, B, C, E,and K, and also the essential nutrients Folate, Calcium, Iron, Fiber, Potassium, Magnesium, Beta-carotene, Lutein, and more.

Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food.  SO EAT ‘EM UP!!!

2ND ANNIVERSARY BARGAIN!

Jan30

February 2012 is the 2nd Anniversary of Total Balance Fitness – so in honor of that, I’m offering 2-for-1’s: 2 people can sign up for the price of 1!

So find a friend and bring them to Minneapolis Boot Camp for February for only $65 total. Punish your enemy by persuading them to sign up with you for personal training for only $229! Or invite a family member or neighbor to a Yoga or Boot Camp class for only $10.

However you use it and whoever you want to work out with, this is a great deal, not to be missed. Contact me TODAY to sign up!

Openings for Small Group Training

Jan23

Small group personal training is a FUN, supportive, motivating, and reasonably priced way to get that extra push towards your fitness goals. Right now my small groups are all at Anytime on Grand and are Monday, Wednesday, and Friday mornings 6:30-8am (30 minute workouts starting at 6:30, 7, or 7:30); as well as Tuesday and Thursday 3:30-7pm (30 minute workouts starting at 3:30, 4, and 6:30pm). More times may be starting soon!

Contact me today to do a one-week FREE trial and see if small group training is for you!!

Hours this week (Dec 27-31)

Dec26

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!

Achieving Optimum Body Composition

Dec14

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

Dec9

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.

Dec9

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!

Fitness class schedule

Nov3

Here’s my currently running classes that you could attend:

  • Mondays + Wednesdays 7-8pm Boot Camp (Minneapolis)
  • Tuesdays + Thursdays 5:30-6pm Boot Camp (St. Paul – starts Jan 3, 2012)
  • Saturdays 9-9:30am Boot Camp (St. Paul) FREE!
  • Saturdays 9:30-10:30am Yoga (St. Paul)

All classes are $10 unless otherwise noted.  Monthly packages are available.  Classes are ongoing; any cancellations will be noted here and on Facebook and twitter.  To sign up, contact me, or just show up!

And, here are the classes that will start as soon as three people sign up for each one:

  • Mon, Wed, + Fri 5:30-6am Boot Camp (St. Paul)
  • Mon, Wed, + Fri 8-8:30am Boot Camp (St. Paul)
  • Wed + Fri 9-10am Yoga (St. Paul)
  • Tuesdays + Thursdays 3-4pm Weight Training (St. Paul)
  • Saturdays 11-11:30am Boot Camp (St. Paul)

Minneapolis classes are at 100 W. 46th Street, inside Solomon’s Porch church.  Park on the street and go in the glass door on 46th Street.  Go downstairs, you’ll find us.
St. Paul classes are at 1059 Grand Ave., at Anytime Fitness.  Park in the lot or on the street.  Before or after business hours you may park in the bank’s parking spaces.