Tag Archives: Fitness

Fitness Vacation :: St. Augustine – History & Attractions

About St Augustine…

Its the Nations Oldest City!

St. Augustine is the nations oldest, permanently occupied European settlement.  

It was founded by the Spanish in 1565.  

ATTRACTIONS IN ST AUGUSTINE:

                       St. Ausustine Lighthouse and Museum 


These are just a few of the historical, 
unique sites to see in St. Augustine!







LEG EXERCISE – STABILITY BALL WORKOUT

STABILITY BALL WORKOUT 
 
This is a great exercise to add to LEG DAY.
Grab an stability ball and jump into this leg workout with me.  It’s gentle on the knees and will make your hamstrings scream!
 

  • Don’t forget to warm-up and stretch before you begin.
  • If your muscles begin cramping, releaserub it– and rest the muscle unit feels better.  Then you can begin again.  If this happens, be encouraged that each time you perform this you are STRENGTHENING & CONDITIONING your legs, and that cramping will stop as you get stronger!

Now I’m doing this series using Tye4®!  We can use the bungees to help balance and control the movements OR make it tons more challenging!!  Check out the demo below ↓↓↓

FULL VIDEO WORKOUT ARE AVALIBLE IN THE 840WEST ONLINE COACHING GROUP!Join our Online Coaching Group ($10/month) and get more full workout videos, coaching, encouragement and a fun social online space to connect with others in this game to be more healthy and fit! Visit 840west.org for more info!!

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Baseball and Pilates

I’m loving this season at the baseball field 
cheering on my son and his team.  Aren’t they cute???
  I love watching their hard work pay off as the kids improve in their skills.  They throw, bat and catch over and over and over to develop the muscle memory to perfect the form for each skill.  
Sport specific practice on the field is essential, but it’s not the only way to improve as an athlete.  I love that Coach Tim encourages our boys to take gymnastics.  He understands how important core strength, balance, agility and coordination is for these boys. 
 These skills will make them more efficient!

In addition to gymnastics, 
Pilates exercises should be at the foundation of a baseball players workout.
LIVESTRONG talks about how pilates is a great way to improve specific skills for baseball.  

  • Pilates exercises strengthen the hip flexors that assist in rounding bases and catching balls while off balance and on the move.
  • Pilates exercises increase flexibility that will greatly reduce the chance of injury on the field.
  • A specific example is the single straight leg stretch which can improve core endurance and flexibility of the hamstring.  This in-turn will generate torque in baseball specific movement.
Read more at LIVESTRONG.com



Aubrey Huff of the San Francisco Giants gives credit to Pilates for his great shape and how he felt in 2010 when he was one of the best hitters in the major leagues.


Huff’s wife is a Pilates instructor, and before the 2010 season he did it three times a week. His muscles felt better, his back didn’t hurt as much and his general sense of well-being was enhanced.  



Read more about Aubrey Huff’s Pilates testimony here. 



 “I want to be one of THOSE kind of baseball players… a major league player.”

Iver Benson, age 6                   

                                                                                   


Confession Session

One thing I love about personal training is the food confessions that take place on weigh-in and measuring days!

I get to hear all about the splurges from the week!

My family takes a 90/10 approach to eating.  

90% of our eating is for the purpose of growth, health and recovery. 

 10% is to enjoy food because it’s YUMMY!

MY FAVORITE 10% FOODS

PIZZA       

Lucy’s MAC & CHEESE 🙂

BREADS   CHIPS

my  STARBUCKS “coffee” drink

CHOCOLATE

and ICING!



I’ll share a little secrete with you:  When I was in college, I often kept a tube of icing stashed in my purse, so whenever I needed an icing fix, I would just pull it out and enjoy!

I’ve since wised up and DO NOT recommend you do this!  LOL

CONFESSION TIME

Ok, it’s your turn.  

What’s your favorite cheat foods?


Pregnancy: Exercise Guidelines

EXERCISE GUIDELINES 

Exercising During PREGNANCY

If you exercised before your pregnancy, you should be able to continue your activity in moderation. Don’t push yourself like you did before you were pregnant.

Low impact aerobics are encouraged over high impact.

Keep your heart rate under 140 beats per minute.

Do not lie on your back to exercise after the 1st trimester.

Listen to your body!


If you have not exercised prior, you can safely begin an exercise program during pregnancy after consulting with your health care provider, but do not try a new, strenuous activity. 
Walking is considered safe to initiate when pregnant.
The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day on most if not all days of the week, unless you have a medical or pregnancy complication.

Also, wear comfortable clothes, drink plenty of water, warm-up and cool-down properly and don’t stand up quickly!





Who Should Not Exercise During Pregnancy?
If you have a medical problem, such as asthmaheart disease, or diabetes, exercise may not be advisable. Exercise may also be harmful if you have a pregnancy-related condition such as:

  • Bleeding or spotting
  • Low placenta
  • Threatened or recurrent miscarriage
  • Previous premature births or history of early labor
  • Weak cervix
according to WebMD

Talk with your health care provider before beginning an exercise program. Your health care provider can also give you personal exercise guidelines, based on your medical history.

Advantages of working out during Pregnancy

  1.  Boost your energy
  2. Sleep better
  3. Reduce pregnancy discomfort
  4. Prepare for childbirth
  5.  Reduce stress and lift your spirits
  6.  Improve your self-image
  7.  Get your body back faster after childbirth

according to babycenter.com

Pregnancy Weight Gain:

So 25-35 pounds is considered a healthy weight gain during pregnancy.

So if you are like I was, you are thinking,

“Ok, so the baby weighs under 10 lbs – hopefully 🙂 – so why am I so heavy???”

 This extra weight can sure mess with our heads!

 So let’s break it down:

  • 7.5 pounds: average baby’s weight
  • 7 pounds: extra stored protein, fat, and other nutrients
  • 4 pounds: extra blood
  • 4 pounds: other extra body fluids
  • 2 pounds: breast enlargement
  • 2 pounds: enlargement of your uterus
  • 2 pounds: amniotic fluid surrounding your baby
  • 1.5 pounds: the placenta
                                                                                          according to KidsHealth.org

It’s all good and necessary, so DON’T FREAK OUT and enjoy this special time  🙂

Vitamins and Supplements

It’s very very important to supplement your diet with a GOOD multivitamin during pregnancy.  This will fill in the gaps of nutritional requirements you and your baby have that will get missed in your food.

I used a WHOLE FOOD PRENATAL VITAMIN I got from Swanson Health Products.

  • Does not contain artificial colors or preservatives
  • Vegetarian and hypoallergenic
  • Made from whole food extracts in an all-natural, enzyme-activated, vegetarian formula for optimal health and energy.
I still like this one, but that was 7 years ago and there are many new options that are awesome.  Swansons offers the variety in RAW Whole Foods and Organic!
Check it out and find what’s best for you and your baby.

It’s also important to take a Folic Acid supplement.

 Folic acid really should be taken during our child-bearing time.  It plays a huge role in cell growth and development, as well as tissue formation.

And of course you can also take the prenatal vitamin your doctor prescribes.  If you choose to use a different one, be sure to take it to your appointment and let your doctor check it out, along with any other supplements you are taking.

For itchy, stretching skin, try

Perfect Prenatal Trimester & Shea ButterPerfect Butter

or

WholeMega Prenatal & Hand & Foot Cream



Herbs

That May Help Support a Healthy,

Comfortable Pregnancy

  • Red Raspberry Leaf – Rich in iron, this herb has helped tone the uterus, increase milk production, decrease nausea, and ease labor pains. Some studies have even reported that using red raspberry leaf during pregnancy can reduce complications and the use of interventions during birth.  You may see pregnancy teas that are made from red raspberry leaf to help promote uterine health during pregnancy.
      There is some controversy about whether this should be used throughout pregnancy or just in the second and third trimester, so many health care providers remain cautious and only recommend using it after the first trimester.
  • Peppermint Leaf – Helpful in relieving nausea/morning sickness and flatulence
  • Ginger Root – Helps relieve nausea and vomiting
  • Slippery Elm Bark – (when the inner bark is used orally in amounts used in foods) Used to help relieve nausea, heartburn, and vaginal irritations
  • Oats & Oat Straw – Rich in calcium and magnesium; helps relieve anxiety, restlessness, and irritated skin

Herbs To Avoid During Pregnancy!

  • Saw Palmetto – when used orally, has hormonal activity
  • Goldenseal – when used orally, may cross the placenta
  • Dong Quai – when used orally, due to uterine stimulant and relaxant effects
  • Ephedra – when used orally
  • Yohimbe – when used orally
  • Pay D’ Arco – when used orally in large doses; contraindicated
  • Passion Flower – when used orally
  • Black Cohosh – when used orally in pregnant women who are not at term
  • Blue Cohosh – when used orally; uterine stimulant and can induce labor
  • Roman Chamomile – when used orally in medicinal amounts
  • Pennyroyal – when used orally or topically

POST WORKOUT RECOVERY SHAKE

It is super important to feed your body after a workout!  You must give it the fuel it needs to repair.  To keep your metabolism kicking after you exercise, you need to eat a proper post-workout “meal” within 45 min of that workout.  That can be hard to do, and that’s why I love a good supplement shake.  This is one of my favorites!
Chocolate Almond Protein Shake
Blend:
1/2 of a banana
High quality chocolate protein powder- BUY NOW
1 cup Almond milk
1 TBS Almond Butter
Perfect for the body and yummy to your tummy!

I am ME Because…

In 1980, at age 2, I began having problems with asthma.  By the age of 4, it had gotten really bad.  I had weekly allergy shots and high doses of Theophylline  and Alupent.  I also depended on my rescuer inhaler regularly.  At age 4, I weighed 27 lbs.  When I would get up to 30 lbs, I would get sick and drop back down to 27 lbs.  One pharmacist said that he had never filled such high doses of this medicine for anyone.  This was necessary to keep me alive!  From ages 4-9 we visited the ER every couple of months.  For a long time I had asthma attacks every night.  My parents tell stories of nights that they could not wake me up to take my inhaler.  I remember being stuck in my dream trying to use my medicine while my parents, in reality, were splashing water in my face trying to wake me up so I could actually use my inhaler.
This experience created an extremely insecure child.  All I wanted to do was be normal… to run and play without stopping to use medicine because I couldn’t breathe!

1984 (age 6) Prior to the olympic games, my parents recorded – on VHS tape 🙂 – the movie about the 1976 olympic gymnast Nadia Comăneci She was the first olympic gymnast ever to score a perfect 10, and went on to score 6 more 10.0 and win 3 gold medals.  That became my favorite movie and she became my hero.  I wore that movie out, and boohooed every time I watched it.  I was so inspired by the gymnasts’ athleticism and my heart yerned to have the freedom to run, jump and move like they did… to be able to work hard and achieve great things.
That summer, I watched with all focus and attention, the great Marry Lou Retton score perfect 10s on both her floor routine and the vault.  It was beautiful, and I cried.  It still makes me cry today when I think about how that made me feel.

Well, I never became a great gymnast – I tried 🙂

but I was blessed with an incredible family who was “determined to not let their little girl think she was a sick kid”- my mom.

Recently, as I looked through my child hood pictures, began to see my life differently.  Yes, I was sick and could not even participate in a full class of P.E., but I did have a lot I COULD do.

I took 8 years of dance.
After 4 years, my father presented me with flowers.  This was a BIG moment!

I also spent my childhood out at the lake.  We had a barge… a floating, one-room “house” with bunk beds and a mini kitchen.  It was really cool… and seemed a lot bigger to me when I was young.

At age 7 my dad taught me to water ski.

My Grandma always had me out being active.  We road bikes a lot and kicked the ball around.  I remember her taking me to the tennis courts and teaching me how to play volleyball and basketball.

More moments that shaped me…


Pretty sure the 80’s threw up on me! LOL
It’s ok, you can be jealous of my hair and glasses.
One final influence I want to mention is my Uncle Ken- my dad’s brother.
He was a professional power lifter in the  70’s and 80’s… achieving 2nd in the world in with the deadlift!
He encouraged me and taught me never to say “I can’t”
I clearly remember a particular moment when I was in high school, at the gym with my dad and uncle.
In the middle of our workout, Uncle Ken loaded a 45 lb. bar with 45 lb. plates = total of 135 lbs. and told me to deadlift that!

I think I first chuckled and then I said, “I can’t do that!”  Then he corrected me and began to help me focus mentally.  To my surprise (and not his evidently) I was able to dead lift that weight… 1 time!  That was all I needed to do.  I learned a HUGE lesson that day.  I can do more that I think I can if I set my mind to it, stay focused, and work hard!  If there would have been a gold medal to be given at the gym that day, I’m sure I would have won it 🙂
I am who I am today because of my experiences.  In every physical activity I have ever done, I’ve had to overcome asthma and have had to work harder than anyone.  I’ve learned that if I stay focused and remain positive I can reach my goals.
Never say “I can’t” and never quit!
I thank God for the childhood I had and for giving me a family who wouldn’t let me be a sick kid!

SAND WORKOUTS

Now that winter is coming to an end this year  🙂 – we need to ditch those winter blues and get outside!  Being creative with your workouts and changing up your location is rewarding both mentally and physically.
Let’s talk about SAND.  
The benefits from working out in the sand are HUGE!!!  
        During a sand workout, your…
 
 
The unstable surface…
  • burns more calories
  • makes exercises more challenging
  • creates less impact on joints
  • works the stabilizer muscles

 

If you aren’t convinced yet, let me put it this way:
Sand training will improve cardiovascular endurance, muscular endurance, strength, balance, ability, reaction time and coordination!

 

So go find a beach, a lake (with a sandy beach), or a sand volleyball court and get moving!!!
Yup- I get my kids moving with me. 

Taylor’s face!!!  She must be loving the burn!
Exercises to do in the sand:
  • squats
  • lunges
  • plyometric jumps
  • walking
  • jogging
  • pushups
These are just a few ideas!

Caution:  
Because of the unstable surface, the ankles, achilles, and knees are susceptible to injury-
so a good warm-up and stretch is essential!

THE TYE4® FOR PILATES

THE PILATES Tye4

I am loving this Tye4®! It gives the same type of resistance and assistance as the Pilates equipment, but can actually be taken anywhere. These bungees can add up to 20 lbs of resistance! We will be able to burn more calories in each workout and tone faster using the Tye4®. 
THIS ROCKS!