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New Year, New You

New Year, New You

Posted by on in fitness, Health, motivation | 0 comments

The beginning of a new year can be the perfect time to make changes and start down the path to a healthier life! Making permanent changes can be difficult though. Here are a few tips that can help ease the process. Just do it – Commit today to get started, don’t wait for the timing to be perfect. Likely, the ideal conditions will never materialize. Make at least one small change a day that will lead to a healthier you. For example, skip the chips at lunch and eat an apple instead. Add the stairs in place of taking the elevator. Hop off the couch for squats during commercial breaks. Working on small changes on a daily basis will lead to big changes in the long run. Don’t beat yourself up – If something doesn’t go your way, forgive yourself. Don’t make your goals so rigid that there’s no room for life’s interruptions. Missing one day or one step shouldn’t throw you off target. For example, if your goal is one 5k per month, and you’ve missed completing a race in January, don’t quit. You can still aim for 12 races a year. However, it may be necessary to complete two in another month or to slightly extend the time period in order to accommodate your ultimate goal. Find rewards that motivate – Incorporating the right incentives are an important component to achieving goals. If your goal is a healthier you, don’t allow your rewards to sabotage your success! Consider rewards such as a new outfit to accentuate the new, stronger you. Or, take a cooking class that will teach you new ways to prepare healthy foods. Using rewards wisely will help to reinforce all of your hard work and keep you headed toward success. Change may not be easy, but it is possible. You can be healthier and happier starting today! If you’d like help getting started, contact me. I can help you establish realistic goals and keep you on track toward your health and fitness...

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Preplan to Combat Holiday Weight Gain

Preplan to Combat Holiday Weight Gain

Posted by on in fitness, Health, motivation, training | 0 comments

With all of the holiday stress, extra food lurking around every corner, and the added emotions of the season, you may feel that gaining weight is inevitable. But, it doesn’t have to be! A little preplanning can go a long way in helping to prevent holiday weight gain. Consider these tips to keep your calories in check: Investigate the reasons for emotional eating. Are you feeling sad, lonely, depressed, stressed, or overwhelmed? If so, look for resolution to these problems outside of food, even if it’s only one small step. For example, write a letter to an out-of-touch friend or sign on for an extra project at work to challenge you over the holidays. Be proactive. If you know that you’re going to be in places with lots of food, consider eating healthy, fresh meals before leaving your home. That way, you won’t be as tempted to make poor food choices at the event. Or, bring a healthy dish for sharing to the party, so that you don’t have to guess what you’ll eat when you arrive. Set yourself up for making smart choices at the gathering. For example, choose a smaller plate. This will help give the appearance of plenty of food without having large portions. Also, avoid drinking your calories and consuming the often empty calories of processed foods. Make sure to get plenty of sleep! With all of the stress and increased activities associated with the holidays, sleep is often the first thing to go. But, this is very hard on our bodies and minds. So, help yourself feel better by getting plenty of rest. If this seems out of the question, consider re-evaluating how you’re spending your time. Could any of your to-do items be temporarily delegated to other family members or outsourced to a personal shopper or concierge, for instance? Keep active! With the increased demands on our time during the holidays, keeping a regular workout routine can be difficult. However, it’s even more important to commit to getting “real” exercise sessions in during this season. If time is an issue, consider altering how or where you work out. For example, if you’d normally drive to the gym, but find yourself pressed for time, moving your workout to the living room temporarily might make more sense. Or, if you have extra family in town, make your workout a group activity and find ways to exercise together! If you’d like to plan now to avoid holiday weight gain, let me know! I’d be happy to help you establish realistic goals and workout routines that will fit your busy...

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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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One More Brainy Reason to Exercise

One More Brainy Reason to Exercise

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

Numerous posts within this blog have discussed the many benefits of exercise. In addition to eliminating the need for medication, exercise can relieve stress, improve your mood, and keep your body moving better for many years to come. More and more research over the last several years has also looked at the benefits of exercise on reducing or preventing the effects of Alzheimer’s disease.  Findings support that exercise is the best action to take now to prevent or delay this dreaded memory affecting disease in the future. In fact, according to an article published by Mayo Clinic researcher Dr. Ronald Petersen, “Regular physical exercise is probably the best means we have of preventing Alzheimer’s disease today, better than medications, better than intellectual activity, better than supplements and diet.” The reasons to exercise are clear – better physical and mental health in the short- and long-term. What’s holding you back from getting the most out of your workouts or from starting an exercise routine? Contact me today. I’d love to help you maximize all of the benefits that exercise has to...

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Reality Check: 2014 Running Resolutions

Reality Check: 2014 Running Resolutions

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

How are your resolutions for 2014 coming along? Did you promise yourself (and others) that you’d run a ½ marathon this year? Well, the good news is, there’s still time! Hal Higdon’s novice ½ marathon training program is 12 weeks long. Beginning your new routine this week or next will give you exactly the right amount of time to run in Jacksonville’s Thanksgiving Day (November 27th) Subaru Distance Classic Half Marathon. If that option feels a little too ambitious, you have another local race before the end of the year! The Jacksonville Bank Marathon and Half Marathon will be held on Sunday, December 28th. Whether these great Jacksonville races fulfill one of your New Year’s resolution or just end your year on a high note, I hope you run strong! If you’d like to learn more about how strength training and running go hand-in-hand, give me a call! I’d love to help you optimize your race...

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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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