Stability & Balance.

Yesterday I had a short conversation about balance and stability with a fit couple from our gym. We noted how important the two aspects of fitness and training are, yet we so easily disregard them or brush them aside when time becomes tight or our bodies become fatigued.

The stability ball is such a useful piece of equipment and can be used in various parts of your workout to perform a wide range of seated and prone exercises. Almost any exercise done on a bench, can be done on a ball and being an air filled object, it can be a lot more comfortable too! Now don’t go chasing your entire bench routine to using the ball as there is certainly a need for both! When using the ball, you may find that your force output and weight range will decrease as the muscles are being used to help you balance and stable. Stability ball training puts your body in an unstable environment which requires your core to be attentive throughout each exercise, which is why they have a good reputation of building your core and lower back muscles!

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A Floating Yoga Experience.

On Sunday morning, a girlfriend and I participated in our very first Floating Yoga session. Up until about a month ago, I never even knew this existed. I mean, I had seen Stand Up Paddle Board Yoga being exploited all over Instagram, but I had never seen a “floating” yoga class within a pool. I’ve done a terrible job explaining this… let me try again!

Ok, so if you are like me and hadn’t heard of Turtle Mats, they are essentially a combination of a paddle board and a floating yoga mat. They are somewhat sturdy in the water, they still wobble and move about but that actually works to you benefit! When you are on the Turtle Mat, all of your stabilizing muscles are instantly switched on and work with you to help you stay balanced. Without even knowing it, you will be targeting the same areas that most Yoga exercises target and even more, due to the use of stabilizing muscles.

The class started at 9am with Kati (the instructor) allowing us to find our balance by kneeling on our mat and allowing us to become familiar with our breathing, which is one of the main reasons to practice yoga. She asked the group if there were any muscle groups or poses in particular that we wanted to focus on so that she couldn’t tailor the class around our needs. There was something so magical and rewarding about being on the water and in the sunshine whilst partaking in a yoga session. In the past I had taken part in outdoor yoga sessions which were great, as I just love being outside, but this was something else!

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YOU HEARD IT HERE FIRST!

Last night, my husband Scott & I were treated to dinner at Pizza Fire in Westerville. Jordan, the new GM at this location, invited us to come in and try their super delicious, ultra fast (literally 180seconds), fire-baked pizza! I had heard such great things about this place and I was delighted to finally give it a try myself. All day I was thinking up what to put on my "build-your-own" pizza and salad, only to arrive in store to be told that I would be receiving the VIP treatment in sampling their "Pizza of the Month" for August, a day ahead of anyone else. In fact, the staff had only sampled it 15 minutes before us! How cool is that?

Read all about our amazing experience at Pizza Fire, Westerville by

CLICKING HERE.

4 minutes to a better bod.

So you’ve probably heard the term TABATA training?  It’s nothing new, but a term that has been swept under the rug compared to ‘HIIT’ and ‘LISS’ as of late.  However, I’m here to remind you of what tababta training is and why is it the best kept secret for busy people with little time to exercise.
What if I told you that in just 4 minutes, 5 times a week, you could improve your overall fitness, increase energy, improve your metabolism and burn fat…fast!

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Making Fitness a Priority.

After writing my latest blogpost  “Excuses, Excuses”, I received a comment from one of my readers which sparked my motivation to write today’s post. To set the scene, I have attached Cody’s comment below.

Very true! I agree with everything you said. Everyone has time and it’s a matter of making fitness a priority and integrating it into your everyday lifestyle.

Training clients of my own, I’ll hear every excuse in the book. This is the number 1 concern I have for my clients — what excuses they tell themselves that stop them from actually doing the work and building good health habits. When it’s time to retake measurements for instance, and they’re disappointed I ask the same question: “Have you done the work we agreed on?” The answer is always no.

In digging deeper, it is always lack of discipline, in regards to making fitness a PRIORITY in their lives. Without some sort of self-discipline on the part of the individual it is just about impossible to develop the good habits you need to make fitness a repeat activity you do daily, weekly, and yearly. My role of a trainer is supporting that habit and holding them accountable, which is a everyday struggle for me. Everyone is different and responds to input differently, and trying to be in harmony with the client to match their wavelength can be extremely difficult.

I’m learning new things everyday, and would love to know if you have any advice and experience on that?
Good article and keep posting content. I enjoy it!
Best, Cody.

If you are a Personal Trainer who is feeling this way towards your clients or your can relate to this “lack of motivation” on a personal level, be sure to read on as I discuss how I approach this matter both in my personal workouts and with my clients.

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Excuses, Excuses.

It’s not uncommon for us to make excuses to get out of a training session. Yes- some are valid (injuries or sickness) but majority of our excuses are made up by the power of our mind. “I have no time, no energy, no motivation… it’s too hot, it’s too cold, it’s too busy/crowded.” I’ve heard all of these excuses before! In fact, I’m guilty of trying to convince myself of these reasons from time to time. However, are these excuses valid or invalid? Will I regret this excuse or reason tomorrow?

If you have in the past allowed yourself or find that you are currently allowing yourself these “invalid” reasons or excuses to skip a workout.. READ ON!

Successful Goal Setting.

SET YOURSELF UP FOR SUCCESS.

“People begin to become successful the minute they decide to be!” – Harvey MacKay.


When you set unrealistic goals, all you are really doing is setting yourself up for failure. If you want to be successful, you need to set yourself up for success. Take a good, hard, REALISTIC look at your goals, actions or “to-do” lists and make sure that you genuinely believe that they can be achieved.

Setting goals can be quite over whelming, especially if you are like me and just want everything right now! However, the time will pass by whether I like it or not…I don’t want it to get to the end of the month and not have anything to show for my many hours of training and eating right.

I use the SMARTER goals structure (as outlined below) to really help my put a focus on what i am doing and why I am doing it! Hope it helps you to get motivated and smash your goals this month!

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