Be Challenged Be Changed

Are you ready to take your Fitness to the next level? Tired of the same old routine? Not getting the results your looking for? We all train with different goals but we all have one thing in common, we are looking for CHANGE! Are you looking to get faster, stronger, more flexible, increased endurance or weight loss well it is all CHANGE!

Now its time to step out of your comfort zone and start creating CHANGE with improvements to your strength, endurance and flexibility.

Personal Training and/or Outdoor classes are the answers your looking for. The workouts are always changing. Some times we use Body Weight exercises, other times using Kettle Bells, Battle Ropes, Steel Mace, Medicine Balls, Bands, Suspension Training and many other variables.

Whether your training for a particular sport or weight loss or that upcoming 5K or maybe an Obstacle Course Race. I will help you be at your very best!

Personal Training can be one on one or team up with a friend for added accountability. Get a group of your friends together and train for that special upcoming event!

Call me now or send me a text to set up your free initial consultation at 623-302-4944. Or fill out the contact me information on the right side of this page.

BE CHALLENGED! BE CHANGED!!!

Monday, March 25, 2013

Throw out/Don't Eat any Food with this Ingredient!

You know, I'm surprised that there's still a LOT of folks out there 
who don't know that this stuff is pure poison.

Hydrogenated and partially hydrogenated oils.

This ingredient is the code name for "trans-fats" and it runs rampant 
in fried foods and packaged goods...it also has been closely linked 
to these conditions:

Heart Disease...

High Cholesterol...

Alzheimer Disease...

High Blood Pressure...

Stroke... 

And how about this one? DEATH.

And that's even by consuming just a small amount daily.

What foods most commonly contain trans fats? Here are some 
of the most common:

French Fries - 14.5 grams of trans fat in the average medium 
sized order of french fries! Eat that every day and you won't be 
living long. Go with baked sweet potato fries instead.

Margarine and Vegetable Shortening - Anywhere from 
30 - 40% trans fat...no thank you! Go with organic butter instead.

Fast Food - An original chicken dinner at KFC will reward you 
with 7 grams of trans fat, but it's not just the fried foods...it's 
even in the desserts! You'll find trans fat in almost all heavily 
processed foods, and there's very few foods more processed 
than fast food!

If you want a quick meal on the go that isn't full of trans fats, go 
with my favorite "quick service" joint as of late, Chipotle. A full 
meal including hormone free meats, fiber rich legumes, and a 
bunch of tasty, low-calorie topping choices...all for less than $7. 
Can't go wrong with that!

Donuts and other baked goods - BAD. Trans fat often in the 
batter and dough and then many times fried on top of it! This 
includes cookies, pastries, muffins, brownies, and just about 
every other baked good you can think of. Instead, go with true 
"baked" baked goods (not fried) and try some of the gluten-free 
varieties to avoid the wheat on top of it.

Cereal (even most "healthy" varieties) - For example, Post 
Selects "Great Grains" contains 2 grams of trans fat per cup. 
NOT so healthy. Go with old fashioned oatmeal instead, or a 
true sprouted grain cereal that doesn't contain processed wheat.

Salad Dressings - Notorious for containing loads of partially 
hydrogenated oils and trans fat, stear clear of most store-bought 
salad dressings. Instead go with a homemade recipe that calls 
for extra virgin olive oil at the base.

And there are a bunch of others, but those are some of the 
biggest culprits. Again, read your labels and make sure you 
avoid partially hydrogenated and hydrogenated oils like the 
plague.

5:45am Fit Camp week of March 25

Ok so first a reminder that my 5:45am, 7am and 4:30pm classes are all cancelled for this Friday, March 29th.  So don't forget to get your own workout in.

Tuesday - 26th - Heavy Shoulders and Arms
Wednesday - 27th - Heavy Legs
Thursday - 28th - Heavy Chest and Back
Friday - 29th - NO CLASS!!!!!!

Lets have a great week and get stronger!

Monday, March 18, 2013

5:45am Fit Camp week of March 19th.

Ok here we go again time to get pumped!

Tuesday  - 19th - Total Body - Heavy Dumbbells - Steps, Risers and Mat
Wednesday - 20th - Cardio Interval - Light Dumbbells and Mat
Thursday - 21st - Core Dynamics - Dumbbell, Mat
Friday - 22nd - Cardio Interval - Light Dumbbell and Mat

Let tear it up!!!!

Monday, March 11, 2013

5:45am Fitness Camp week of March 12

Here is the schedule for the 5:45am fitness camp.
Tuesday - Ultimate Ball
Wednesday - Tabata
Thursday -Heavy Chest/Shoulders/Triceps on Stability Ball
Friday - Core Dynamic

Lets work out hard!!

Monday, March 4, 2013

5:45am Fitness Camp- March 5th.

Wow can you believe that it is already March!  Here is the schedule for this week,

Tuesday - 5th - Heavy Chest/shoulders/triceps on Stability Ball

Wed - 6th - Heavy Legs - with steps and risers

Thurs - 7th - Cardio Interval

Friday - 8th - Heavy Back/Biceps - with steps and risers

Looks like a Heavy week to me, lets get stronger!!!!

Saturday, March 2, 2013

Denise Austin’s Top Tips for Fighting Belly Fat After 40


I saw this an Yahoo and wanted to re-post for your reading.  This article affirms the fitness regimen that I incorporate into my classes and my personal training sessions. Make sure and get those workouts in and push yourself, or let me push you!!
Fitness expert Denise Austin. Photo: Getty.
Need a little inspiration to recommit to your exercise routine? Take a look at fitness queen Denise Austin, who, at age 55, looks better than many women in their 20s and 30s. Of course, the exercise DVD diva isn’t immune to the effects of aging—she’s just figured out how to offset them.
“As soon as I hit 48, any fat that normally would have gone onto my hips or thighs traveled to my middle,” says Austin. “It was frustrating, but I realized I needed to change up my workout and start watching my calories." Her secrets to a slim, sexy body after 40 can be found in her new book, Side Effect: Skinny. “After 30 years in the business, I know what works for woman my age and what works for me, and I’ve put together a plan that will help you lose weight, taking it one week at the time,” says Austin.
Want a sneak peek? We thought so. Read on for Austin’s top tips for blasting belly fat after 40. 

Kick up cardio workouts.

After age 30, every additional birthday candle that you blow out increases your risk for muscle loss. Which means you’re burning fewer calories, because a pound of muscle naturally burns more calories than a pound of fat. One way to offset this and avoid the middle-age muffin top: “Lengthen or boost the intensity of your cardio workouts,” says Austin. “You’ll burn more calories per sweat session.” Her favorite calorie-blaster: Interval walking. “I love it, and it’s really helped me keep off weight after hitting 50.” The best part is intervals are easy and all fitness levels can do them. “All you have to do is change the pace of your walk every two to four minutes, increasing your speed for a few minutes and then dropping back to a more moderate pace for a few minutes, and repeat that series for 30 minutes,” says Austin. “For the speed bursts, do a faster walk or break into a little jog. Just pump it out as best you can.” 

Sneak in strength training.

“I’m really into compound exercises because they allow you to double the workout in half the time,” says Austin. “If you’re doing moves that target the entire body, like a squat with an overhead press or a lunge with a bicep curl, you can tighten and tone all your muscles in only seven minutes.” 

Adopt the 7-to-7 rule.

“Another trick that really helps me stay on track is to only eat between 7 a.m. and 7 p.m., Sunday through Thursday,” says Austin, who’s more lax about eating later on the weekends. “It’s really made a difference for me because it cuts out a lot of the extra noshing in the evening that can pack on pounds.” Tempted to snack? Sip on lemon water or herbal tea.

Go green.

With your tea, that is. “I really believe that green tea is the key for all of us women who are gaining some weight around your middle,” says Austin, noting that research shows green tea extract may increase your calorie and fat burn. “I think that’s a big part of what’s helped me. I now drink one cup every day.” 

Plan a food splurge.

“I think it really helps if you focus on losing weight one week at a time,” says Austin. “Aim to eat healthy six days out of the week, and then enjoy what I call a “splurge” on the seventh day. It helps you enjoy yourself and not feel so deprived, so you’re ready to recommit to healthy eating the following week.  Just don't go to crazy on the splurge day or you will defeat all your hard work.