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Fall Fitness Fun

Fall Fitness Fun

Posted by on in fitness, fun, motivation, Personality, training, Uncategorized | 2 comments

This Fall can be the perfect time to add some spice into your fitness routine or kick start your training program! Here are some ideas to get you moving: Many continuing education programs start new sessions in the fall. Explore the schedule – you might be surprised at what you can find for very reasonable prices. For example, many sites offer aerobics and kickboxing sessions, but depending on the location’s facilities, you may also be able to find basketball or racquetball, to name just a few! If you have children, chances are your evenings are very hectic. Consider walking the field around your child’s activity instead of sitting down. Take some time when they’re engaged to get in a quick workout at the nearby gym. If your child’s practice is within a reasonable distance, ditch the car, and take the bikes instead! Now that the weather is cooling, take time to explore the outdoors! Jacksonville is the perfect place to enjoy nature. With miles of hiking and biking trails located throughout the city, you can feel like you’re in the middle of nowhere when you’re only minutes from home. (For more information on local parks, click here. Up for a bit more adventure? Check out Florida State Parks here. Try something new! Colleges aren’t the only ones that like to begin new courses in the fall. Many gyms and recreational facilities also begin sessions as well. Have you always wanted to take a ballet class? Now might be the perfect time. Fall into shape with me! Start now on your 2015 new year’s weight loss goals and simultaneously ward off the dreaded holiday weight gain! Sign up now for 8 fall sessions with me and receive a bonus mini-personality assessment/consultation. Designed to help you learn how you like to work out based on who you are! If you’d like a personal trainer to help you navigate through your workout options, please give me a call!   Photo courtesy of Doub Caribb and license under creative...

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Ways to Track Fitness

Ways to Track Fitness

Posted by on in fitness, fun, motivation, Personality, Uncategorized | 0 comments

Whether you want to start tracking your progress from day 1, or after months of training, there are several ways to keep tabs on your activities. Make sure to choose the method that best fits your personality, so that you’re more likely to document what you’re doing! Tools for tracking your fitness include: Diary or Journal – Every Galloway participant in Jacksonville receives a journal at the beginning of training.  Space is provided for the date, distance, duration, weather conditions, with empty lines for notes to jot down how you felt during your exercise session (or other info). This type of unrestricted tracking can be invaluable to prepare you for the future. Because whatever you notate is there for you at a later date, you can gain insights into which time of day feels best to you, what clothing worked or didn’t work, when you last replaced your shoes, etc. Calendar – While in many ways similar to a journal, using your calendar to track your activities can have some added benefits. For instance, if you pre-plan your workouts, you’re more likely to carve out the time and complete your planned routine. Depending on your personality, you can include as many or as few details as you’d like ahead of time. If you prefer a less detailed placeholder on your calendar, you can always go back after the workout and add as many notes as you’d like about the type and duration of exercise routine for the day. Spreadsheets – If you prefer the precision of columns and rows, set up a spreadsheet for tracking information such as date, weight, exercise type, repetitions, etc. Once set up, you can quickly enter new data. Make sure to save yourself some room for notes so that you can keep track of unusual events or milestones. Fitness Apps – With the popularity of smart phones, many programmers have developed apps that can be used for tracking your activity levels and much more. For example, popular apps such as MyFitnessPal, LoseIt!, and RunKeeper will track calories burned, distance, duration, calories consumed, heart rate, and other related data. Many of these have sharing capabilities that keep your trainer, fitness buddies, friends, and/or family involved in your fitness goals. Things to keep in mind when selecting a tracking app – make sure it’s easy for you to use, see how much battery life it will require of your phone, and verify that it’s going to keep the data that’s important to you. Tools – There are several gadgets that will track your metrics and store the data internally. Data can be reviewed on a viewing screen on the device itself or synchronized to an app or cloud-based computer program. Examples of these types of tools include the FitBit, Nike Fuel, and Mio...

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7 Great Reasons to Be Active

7 Great Reasons to Be Active

Posted by on in fitness, fun, Happiness, Health, motivation, Uncategorized | 0 comments

Need encouragement to get out the door and exercise? How about these amazing benefits? Engaging in physical activity can create the following positive effects: 1. Wards off disease, allowing you to live a longer life. 2. Increases your bone density. 3. Raises your metabolism, so that you lose weight more quickly. 4. Improves your mood – reduces stress, anxiety, and depression. 5. Helps your brain function better – reduces risk of Alzheimer’s and dementia. 6. Improves the quality of your sleep. 7. And, most importantly, it raises the quality of your life! Have you noticed other health benefits as a result of regular physical activity? We’d love to hear about them. Please post your comments...

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Fitness after Baby

Fitness after Baby

Posted by on in fitness, fun, Health, motivation, Women's Health Issues | 0 comments

Regaining your fitness can be difficult after having a baby. But, you don’t have to go through the process alone! Even though you’re thrilled with your new bundle of joy, new moms often experience: Isolation, Stress, Lack of time, and Loss of motivation. Personal training sessions can help overcome all of the above. By scheduling workouts with a trainer, you’ll have an accountability buddy. Having another person waiting to meet you can be very motivating. You’re more likely to keep the appointment and your trainer can help you get in the right state of mind to receive all of the benefits of your workout. Plus, you’ll have a recurring social hour which you might be missing as you have less time to interact with coworkers and friends. Whether you’re using your workout time to get out of the house or are bringing the workout to you, your trainer can be a valuable ally against isolation and stress. If you’re ready to get back into a fitness routine, contact me. We’ll work out the best time and place for your schedule. We can determine the appropriate balance for your time and childcare constraints – out of the house or a home visit, bringing the baby to the workout or leaving the baby with a caretaker. Together, we’ll develop a workout plan just for you – perfectly tailored for your needs and fitness goals – so that you can enjoy all the benefits of exercise and health!     Photo courtesy of Marshall Corkery Photography and licensed under Creative Commons.  ...

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Get the Creative Juices Flowing

Get the Creative Juices Flowing

Posted by on in fitness, fun, Happiness, Health, motivation, Running, Uncategorized | 0 comments

We’ve already talked about the many ways that exercise can help you physically and mentally. But, did you know that exercise can also help you be more creative? Getting away from technology and into the beautiful outdoors is particularly beneficial to getting the creative juices flowing! University of Kansas professor, Ruth Ann Atchley, states in the Chicago Tribune, “The natural environment has a characteristic that some call ‘soft fascination.’ This means that environmental stimuli are emotionally positive.” In addition to natural beauty, the type of exercise you choose is important. Workouts that don’t involve much stimulation (think repetitive movements) are better than highly engaging sports, at least from a creativity standpoint. In other words, you’ll likely have more creative thoughts during a 3-mile jog than downhill skiing on a black diamond trail. Maintaining a regular exercise regime may bring even more creative benefits! An article in the Huff Post presents the finds of a study in the journal Frontiers in Human Neuroscience determining that “regular exercisers do better on tests of creativity than their more sedentary peers.” Researchers also concluded that “regular exercise seems to be associated with improved divergent and convergent thinking, which are considered the two components of creative thinking; the former involves thinking of multiple solutions for one problem, while the latter involves thinking of one solution for a problem,” according to the same study. Just another great reason to get outside and exercise! I’d love to hear from you! What type of workout gives you the greatest creative boost? Please reply in the comment section...

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Wacky Ways to Get More Exercise Into the Day

Wacky Ways to Get More Exercise Into the Day

Posted by on in fitness, fun, Happiness, motivation, Uncategorized | 0 comments

Love these 10 fun and slightly wacky ways to get more exercise into the day! While you’re waiting for coffee to brew in the morning, do pushups against the kitchen countertop. As you’re brushing your teeth, do side leg lifts. Need to pick up items off the floor? Add a full squat on the way down. Play an active wii game like rafting, tennis, or boxing with your children (or your adult pals)! Cooking dinner? Turn on some music and dance around the kitchen while you’re prepping meals. Return to your childhood and visit a playground, or convince your friends and family to play kickball or tag. Visit a rock climbing wall or trampoline-filled gym. At the grocery store, give up the cart and use a basket instead. Pass by the parking space closest to the store and park at the far end of an aisle instead. Waiting in line? Do calf raises or bring one knee at a time upward in a marching motion. Do you have a favorite way to burn a few extra calories during the day? I’d love to hear them. Please share in the comment section...

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