"The Best Things Come In Small Packages"-Small Group Training

We are constantly trying to find ways to motivate ourselves to keep exercising on a regular basis.  Group classes may not be interesting to you anymore.  Personal training may be appealing but too costly.  The weather may not be cooperating with you and your training goals.   No Worries.  Small Group Personal Training is a great solution.

• You Get: The attention of a personal trainer. 
• You Get: Private training at a fraction of the cost
• You Get: Original workouts without having to do any planning.
• You Get:  New Friends to work out with.
• You Get:  More Motivation to push to higher levels when competing or working around others.
• You Get: Training that fits your exact needs.
• You Get:  To feel the added energy of working out with others.

Here are a few comments made by some small group clients. 

“I like the group training and the semi-private! In the group training there is more interaction with fellow fitness flunkies. In the semi- privates I feel like I can focus better but still have someone to commiserate with! The privates are torture, (no offense) but all the focus on me, makes it so hard! Never a chance to cheat!!!!” JE

“I think three is fine. I like the social aspect of having small group training sessions. It is less expensive so I can do more training each week, and get my butt kicked more often. I like the  small class as well because I still have the accountability that I will be charged, so it gets me to work out instead of running my errands. Yes, I don't get as much attention, but I have been training long enough that I think I am pretty in target with doing the moves correctly. It might not be a good choice for someone who is just beginning their work out. Still privates are the best. The one-on-one is awesome, but small group is the next best thing because it is cost effective with accountability.” LJ

"I think one on one training sometimes makes people uncomfortable due to the constant attention from a trainer. Two or three people groups are ideal for me. I think everyone gets enough of attention and you look up to the others, possibly physically stronger individuals in the group, and push yourself harder. It's fun but at the same time challenging enough. I also enjoy larger groups (more than 3 individuals), however, I think it becomes harder for a trainer to divide the attention with increasing number of people in the group. That does not mean you are not getting a good workout, it is more about how motivated and physically capable one is to understand what your trainer is really making you to do and if you can keep up with the rest of the group." ZD

“I think what helps me reach my goals is having someone to report to or compete with, and seeing results. It's also a frame of mind, and I think I have reached a point and have enough energy to go strong and get my 35 year old body back!” AW

Small group training can be designed and tailored to fit your specific needs.  You get the expert guidance of a trainer with the energy and camaraderie of others with similar goals.  The private attention along with the compliance of attending with your friends will yield great results.

Just To Give You Some Giggles

This story hit my funny bone.  I think you will really enjoy it but find it hard to relate to since you love your trainer so much.  Maybe if Christo had used incouraging words like "Yummy" or had a sassing hour like I do, his client would of had a totally different experience.  Giggles.

A WOMAN'S WEEK AT THE GYM

Dear Diary, 
For my birthday this year,  my husband purchased a week of personal training at the
local health club. 
 
Although I am still in great shape since being a high school football
cheerleader 43 years ago, I decided it would be a good idea to go ahead and
give it a try. 
 
I called the club and made my reservations with a personal trainer named
Christo, who identified himself as a 26-year-old aerobics instructor and
model for athletic clothing and swim wear. 
 
Friends seemed pleased with my enthusiasm to get started! The club
encouraged me to keep a diary to chart my progress. 
 

MONDAY: 
Started my day at 6:00 a.m. Tough to get out of bed, but found it was well
worth it when I arrived at the health club to find Christo waiting for me.
He is something of a Greek god -- with blond hair, dancing eyes, and a
dazzling white smile.  Woo Hoo!!
 
Christo gave me a tour and showed me the machines. I enjoyed watching the
skillful way in which he conducted his aerobics class after my workout
today. Very inspiring!
 
Christo was encouraging as I did my sit-ups, although my gut was already
aching from holding it in the whole time he was around. This is going to be
a FANTASTIC week!!

TUESDAY: 
I drank a whole pot of coffee, but I finally made it out the door.
Christo made me lie on my back and push a heavy iron bar into the air then
he put weights on it!  My legs were a little wobbly on the treadmill, but I
made the full mile.  His rewarding smile
made it all worthwhile. I feel GREAT!  It's a whole new life for me.

WEDNESDAY: 
The only way I can brush my teeth is by laying the toothbrush on the
counter and moving my mouth back and forth over it.  I believe I have a
hernia in both pectorals.  Driving was OK as long as I didn't try to steer
or stop. I parked on top of a GEO in the club parking lot.
 
Christo was impatient with me, insisting that my screams bothered other
club members.  His voice is a little too perky for that early in the morning
and when he scolds, he gets this nasally whine that is VERY annoying.
 
My chest hurt when I got on the treadmill, so Christo put me on the stair
monster.  Why the heck would anyone invent a machine to simulate an activity
rendered obsolete by elevators?  Christo told me it would help me get in
shape and enjoy life.  He said some other crap too.

THURSDAY: 
The jerk was waiting for me with his vampire-like teeth exposed as his
thin, cruel lips were pulled back in a full snarl.  I couldn't help being a
half an hour late -- it took me that long to tie my shoes.
 
He took me to work out with dumbbells. When he was not looking, I ran and
hid in the restroom.  He sent some skinny girl to find me.
 
Then, as punishment, he put me on the rowing machine -- which I sank.

FRIDAY: 
I hate that Christo more than any human being has ever hated any
other human being in the history of the world. Stupid, skinny, anemic,
anorexic, little aerobic instructor.  If there was a part of my body I could
move without unbearable pain, I would beat him with it.
 
Christo wanted me to work on my triceps.  I don't have any triceps!  And
if you don't want dents in the floor, don't hand me the dang barbells or
anything that weighs more than a sandwich.
 
The treadmill flung me off and I landed on a health and nutrition teacher.
Why couldn't it have been someone softer, like the drama coach or the choir
director?

SATURDAY: 
Satan left a message on my answering machine in his grating, shrilly voice
wondering why I did not show up today.  Just hearing his voice made me want
to smash the machine with my planner; however, I lacked the strength to even
use the TV remote and ended up catching eleven straight hours of the Weather
Channel.

SUNDAY:
I'm having the Church van pick me up for services today so I can go and
thank GOD that this week is over.  I will also pray that next year my
husband will choose a gift for me that is fun -- like a root canal or a
hysterectomy.  I still say if God had wanted me to bend over, he would have
sprinkled the floor with diamonds!!!

Eat Your Fruits and Veggies Year Round

A friend of mine who knows a lot about eating right posted this on her blog http://healthymamahappymama.wordpress.com/ and I thought it was very useful information about seasonal fruits and vegetables.  Obviously you can find many of these items more months than they are listed but they may not be as tasty and may cost you a little more.

Don't forget to eat your fruits and vegetables.  Enjoy.

Ab and Arm Circuit

Here is a fun workout to get in lots of abs and a bonus of arms.  I have tried this with a few clients and groups and they all definitely have abdominal memories from it.  Hope you enjoy.  I have included pictures to help you try and visualize what most of the exercises look like.

Exercise sequences:

• Big Ball        Abs-Hip Hinge (lean)-Crunch-Russian Twists, Arms-Plank with knee drops-Push Ups-Alternating leg lifts
• BOSU         Abs-Crunches On Top, Hopping Knee Lifts, Boxing with weights, Arms-Side Elbow plank   R and L, Elbow Plank Walkouts, Falling Kneeling Pushups
• Band            Abs-Hug a tree w/band-Hug a tree on top-Balance on BOSU and hold, Arms-Biceps with band-Triceps with band, Plank Single Arm Pull
• Small Ball/Dumbbells     Abs-Abdominal Compression-Side teaser Leg Lift-Plank with feet on ball, Arms-Plank With Alternating Rows-Lateral Flys-Overhead Presses

Each sequence has 6 or 7 exercises.  Each element is performed for 30 seconds quickly moving on to next exercise.  You complete each sequence of exercises 3 times with as little stopping as possible.

In between each sequence you can add a short cardio interval.  I did running on a treadmill that wasn't turned on for 2-4 minutes.  (Yummy)

Lean

Lean with Long Lever.  

Crunch

Crunch with longer lever

Russian Twist Start Position

Rotate side to side

Plank Start Position for Knee Drops

Drop Hips, Hold back, core and hips still

Push Up.  You Can decide how far out  to position the ball

Alternating Leg Lifts

Crunches on Top-  Thanks to my amazing model, Tiffany  Avery

Hopping Knee Lifts

Hold your core as still as possible as you switch legs in the air slowly.

Boxing Punches

Side to side, hold legs still and rotate from torso

Elbow Plank.  Remember to do both sides.  Lots of options for feet.

Elbow Plank Start position

Walk feet away from elbows 4 small steps and  then back in.  Repeat

Falling Push Ups

Falling Push Ups Start position

Arms slowly open and close

Hug a tree with Band

Balancing Hug-a-tree without band

Arms Open and Close

Single arm row start position

Pull and Lengthen, Remember to do both sides.

I do not have a picture of bicep curls and Tricep extensions with a band yet but I know you wouldn't dare leave them out.

Abdominal Compressions

Side Teaser Start Position

Side Teaser End Position

Elbow Plank with feet on ball

Plank Row Start position

Alternate Rows Side to Side

Lateral Flys

  

Overhead Presses

I hope the pictures help.  Always feel free to leave comments if you have any questions.

50 Snacks Under 50 Calories

This list was shared by Women's Day.  Let us all know what your favorites are.

Satisfy your sweet tooth

1. 1⁄2 medium apple, baked, topped with 1 Tbsp lowfat yogurt sprinkled with cinnamon (45 calories)

2. 1⁄2 small banana, frozen (45 calories)

3. 4 oz unsweetened applesauce sprinkled with cinnamon (49 calories)

4. 1 miniature box of raisins (45 calories)

5. 2 sugar-free ice pops (30 calories)

6. 1 sugar-free fudge ice pop (35 calories)

7. 12 cherries (48 calories)

8. 1 individual serving sugar-free gelatin with 3 Tbsp light whipped topping (40 calories)

9. 1⁄2 cup strawberries with 21⁄2 Tbsp nonfat yogurt (47 calories)

10. 14 seedless red grapes, frozen (48 calories)

Indulge a salt craving

11. 11⁄2 cups salted air-popped popcorn (46 calories)
12. 1⁄4 cup shelled edamame with sea salt (37 calories)
13. 8 oz miso soup (36 calories)
14. 1 pretzel rod (37 calories)
15. 1⁄4 small bag of Glenny's lightly salted soy crisps (35 calories)
16. 1 medium sliced cucumber mixed with 1⁄4 cup sliced onion, 1⁄2 cup chopped celery, 4 Tbsp vinegar and salt to taste (45 calories)
17. 6 oz eight-vegetable juice (39 calories)
18. 1 kosher dill pickle (10 calories)

Crunch and munch

19. 1⁄2 cup jicama with 4 oz salsa (49.5 calories)
20. 11⁄2 cups sugar snap peas (40 calories)
21. Small celery stalk smeared with 1⁄2 Tbsp natural peanut butter (49 calories)
22. 1⁄2 small apple with 1 tsp soy butter (46 calories)
23. 1 brown rice cake with 1 Tbsp sugar-free jam (44 calories)

Smooth and creamy

24. 1 Laughing Cow Light Garlic & Herb wedge spread on cucumber slices (35 calories)
25. 1 tsp almond butter (34 calories)
26. 1⁄2 cup fat-free Greek yogurt with 1 tsp sugar-free strawberry jam (43 calories)
27. 1 oz avocado (about 1⁄8 of an avocado) squirted with lime (45 calories)
28. 8 grape tomatoes dipped in 1 Tbsp light cream cheese (46 calories)

Cheesy whizzes

29. 6 pieces of endive filled with 1⁄2 oz reduced-fat feta cheese (49 calories)
30. 1 slice fat-free American cheese (30 calories)
31. 1 large tomato, sliced, topped with 1 Tbsp Parmesan, broiled (44 calories)
32. 1 oz fat-free cottage cheese on 1 slice caraway Finn Crisp Crispbread (38 calories)
33. 1 oz fat-free mozzarella dipped in 1 tsp marinara sauce (46 calories)

Power up on protein

34. Turkey rollups: 2 slices white meat turkey rolled in 2 lettuce leaves (46 calories)
35. 1 oz smoked salmon (about 1 slice) on 2 Wheat Thins crackers (Multi-Grain) (48 calories)
36. 1 tofu dog with 1 Tbsp sauerkraut (48 calories)
37. 1⁄2 cup plain fat-free yogurt sprinkled with 1 tsp sunflower seeds (49.6 calories)
38. 1.3 oz water-packed tuna with 1 tsp Dijon mustard (48 calories)
39. 2 large hard-cooked egg whites with 1 cup sliced cucumber (48 calories)
40. 1 slice Wasa Fibre Crispbread with 2 tsp hummus (45 calories)
41. 1 medium water-packed sardine with slice of red onion (35 calories)

Solid standbys

42. 1⁄2 cup melon with 2 Tbsp 1% cottage cheese (47 calories)
43. 1⁄2 small grapefruit (32 calories)
44. 1⁄3 cup blueberries with 1 Tbsp light sour cream (47 calories)
45. 1⁄2 cup carrots with 1 Tbsp light ranch dressing (45 calories)

Thirst quenchers

46. 1⁄2 cup nonfat milk with 1 Tbsp Walden Farms calorie-free chocolate syrup (40 calories)
47. 1 packet of sugar-free hot chocolate made with 1⁄4 cup skim milk and 3⁄4 cup hot water (47 calories)
48. 3⁄4 cup almond milk (45 calories)
49. 3⁄4 cup seltzer with 1⁄4 cup cranberry juice and a lime wedge (33 calories)
50. Homemade iced green tea (with artificial sweetener if desired) (0 calories)

It Is Always Polite to Share

I love the commercials that show people on internet or browsing overload.  We are inundated with all sorts of information.  I so appreciate when a friend shares a website with great information that she/he has tried or recommended.  I thought I would share a couple with you.

Deer Creek Foods-Gourmet Tortillas-YUM, YUM, YUM.  They are a start up company in Utah.  Great healthy choice with lots of different varieties.

One Tortilla = 80 calories compared to 150-210 for regular tortilla
1 g fat, 16 g carbs, and 3 g protein compared to 2 g fat, 36 g carbs, and 6 g protein.

They even have a Dark Chocolate choice that makes a yummy and healthy dessert or snack.  Check out their Facebook page  http://www.facebook.com/pages/Deer-Creek-Foods/135208569895580   or email them at mike@deercreekfoods.com.

Twin Cakes Bakery-This is a great site for healthier/organic snack options especially those who have lots of allergies to eggs or gluten or sway toward vegan foods.  I tried a few of their items and the chocolate coconut cookie was like eating a no-bake cookie my mom used to make. http://www.twincakesbakery.com/

WH Foods-129 foods that can serve as the basis of your healthiest way of eating. http://whfoods.com/foodstoc.php

Don't just take my word for it.  Check them and see for yourself.

Don't Let Winter Freeze Your Fitness Goals

When the weather outside is frightful and the fire is so delightful, don't forget your fitness goals.  It may take a little more effort but there are several things you can do to stay healthy.  No matter what the weather, (OK, avoid tornadoes, hurricanes, and 40 degrees below temperatures) you can find activities that can keep you moving.

Outside Fun

• Skiing
• Sledding ( Walking up and down hills, or pulling someone will get that heart rate up)
• Building a Snow Cave

Thanks to my niece and nephews for this fun picture.

• Walking in deep snow (Remember appropriate footwear)
• Skating (Remember appropriate Padding)
• Building a snowman.  
• Snow Shoeing (Does take some practice but great fun)

Thanks to my sister, Landi, for the picture. I didn't
have time to ask for permission but I don't think she will mind.

Inside Fun

• Join a gym
• Walk the mall (I also include shopping)
• Invest in some good fitness DVD's

• Take the stairs whenever you can.
• Join a recreation league
• Have some basic exercise equipment at home in case you are stuck inside

Enjoy yourself no matter what the weather and remember to dress appropriately.