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Last Minute Gift Ideas

Last Minute Gift Ideas

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

Wondering which gear, gizmos, or gadgets to get your health-savvy friends this holiday season? After taking a quick, anonymous poll, this is what I found: Fitbits and fitness trackers are still the most requested. Tools to track calories burned and steps taken (plus much, much more) are popular. There are a wide variety of options available, such as the Fitbit or the Jawbone. For more info on these devices, and more, click here. Bonus option – buy one for yourself and a friend and start a friendly competition! If you know a swimmer, waterproof music playing devices top their list. There are some cool choices for listening to tunes while in water. One company takes iPod shuffles and waterproofs them. Another has a device that allows you to hear audio via bone conduction. Whichever you choose, this gift will be the coolest of the season! You can’t go wrong with exercise equipment. The most popular piece of equipment on my informal poll? Kettle bells. Kettle bells can be used for multiple exercises and come in a variety of different weights. Need some kettle bell workout inspiration to include in the package? Try these exercises. Workout clothing is a safe bet. If none of the items suits your gift giving tastes or fits within your budget, consider giving some workout clothes. To any fitness buff, there’s no such thing as having too many tech shirts, warm up jackets, or running socks! Get extra points by having some fun. Find t-shirts, headbands, or arm warmers with your exercise buff’s favorite inspirational quote or saying. Wondering what to say? Try starting...

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Make Your Metabolism Work for You!

Make Your Metabolism Work for You!

Posted by on in fitness, training, Uncategorized | 0 comments

Looking to slim down before the New Year? Sometimes, your metabolism just needs a kick start! Your metabolism is the rate at which your body burns calories. Many factors can affect your metabolic rate, including gender and age. You’ve likely heard that your metabolism slows as you age. However, that’s not necessarily the case. As we age, we often slow down our activity levels. As our activity decreases, so does our metabolism. By keeping active, you can help combat the effects of age and gender. Here are key ways to build your body’s fuel burning capacity. Increase EPOC (excessive post oxygen consumption) by doing the following: Opt for high intensity cardio intervals over continuous exercise Choose high intensity strength training over cardio for EPOC Research has shown that resting metabolic rates are higher in individuals with more muscle. Your activated muscles will help you burn calories throughout the day. Metabolic rates stay elevated longer with higher intensity workouts, so don’t skimp on your effort level! Keep an eye on how often you eat and drink. It’s important to stay hydrated, with water. Water is essential for your cells to process nutrients properly. Consuming at least eight glasses a day is recommended. Eat small meals, more frequently. By eating every 3-4 hours, you will help keep your metabolism active throughout the day. Consider black coffee for a short term boost. Or, choose green tea for a longer-lasting metabolic pick-me up. Choose more proteins. Your body requires more energy to break down protein-rich foods than it does for carbohydrates or fats. If you’d like to learn more about how your exercise and diet choices effect your metabolism, give me a call. I’d be happy to discuss how you can get the most out of your...

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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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Is Your Workout Helping You Function?

Is Your Workout Helping You Function?

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

Functional exercises give your body the type of training it needs to make everyday activities safer and easier. It prepares us for common movements that we encounter during our daily lives – at home, work, and sports. Most functional exercises are designed to target multiple muscle groups at one time and also help build core strength. When you think about activities you participate in every day, rarely is a single muscle group used. Most tasks require upper and lower body movements in order to be accomplished. For example, vacuuming involves coordinating muscles in your legs, back, shoulders, and arm. By doing exercises in your workout sessions that increase your strength in these areas, you’ll experience fewer injuries and enjoy a higher quality of life. Functional exercises are particularly important to consider as you age. Over the long-term, they can help improve balance, agility and muscle strength, as well as reduce the risk of falls. Functional exercises can be done at home or in a gym, in individual or group sessions. Yoga and tai chi often work well to improve functionality because they involve numerous movements that focus on both strength and flexibility.  Numerous pieces of exercise equipment, such as kettle bells, weights, and fitness balls can help too. Whether your overall goals include playing more games of basketball with the kids or completing more household chores with less muscle soreness, functional exercise is for you! If you’d like to activities that will help prepare you for easier living, contact me. I’d be happy to discuss the specific benefits of adding functional exercise to your workout...

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What is a Metabolic Conditioning Workout?

What is a Metabolic Conditioning Workout?

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Metabolic conditioning is heard far more frequently these days in the exercise industry. But, you may be wondering, what exactly is a metabolic workout? In summary, this type of workout revolves around a structured series of exercises repeated in sets with built in rest periods. This combination of sets, reps, and rest creates a routine that not only cuts fat but also enhances performance. Metabolic conditioning sets up your body to have more energy for any activity throughout the day. Instead of only cardio or only weight-building exercises, metabolic conditioning uses both to not only build endurance but also improve overall fitness. The activity bursts and rest better prepares muscles to use the fuel (nutrients) delivered via blood in addition to improving the flow of nutrients via the cardiovascular system. In summary, metabolic conditioning makes your whole body more efficient, instead of only focusing on one area. Metabolic workouts are designed to not only burn calories during the time you’re physically completing the exercises, but also to encourage calorie burn well after your workout is complete (up to 24-48 hours later). Exercises that utilize multiple muscle groups at one time are best for metabolic workouts. For example, we might incorporate burpees, stair climbers, kettle bell swings, or jumping rope into your exercise routine to give your metabolism a kick-start. Here is a sample metabolic workout: 10 reps to be repeated for 3 sets, followed by rest: Kettlebell swings Burpees Box jumps Push ups Then, complete 10 reps for 3 sets, followed by rest of the following exercises: Sandbag clean and press Squat thrusts Kettlebell woodchopper Sandbag plank pull Ready to see the results of a metabolic workout? Give me a call! I’d love to help you maximize the benefits of your workouts in creative and engaging...

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