Fitness Friday with Team Sunshine

You may not believe this, but not all of my clients come in saying they want to be a size 4, with a Kardashian booty, and rock hard abs. Many of my clients just want to get back to their normal and rebuild the strength they had prior to a surgery or health issue.

I have worked with Debby-Deb aka Sunshine for over 18 months. When she started, she was only 3 months into recovery after having a complicated L3 L4 Spinal Fusion which resulted in some nerve damage. Her goals were and are pretty realistic.

  • Regain her balance
  • Strengthen her core to aid her back health
  • Lose the 35 pounds she’d gained after he accident / surgery
  • Get back to wearing high heels

All achievable goals, but not without pitfalls and hurdles. After returning to work, she had to take time off of training due to renewed spinal and hip pain.

Well, we figured out a new plan of attack! She has a new goal and we have a new deal! We are starting back at the basics and we aren’t going to let pain keep her from her sessions. If all we can do is spend our time together stretching out those problem areas, we will work through the pain. Our deal is that she shows up no matter what and we adapt, overcome, and persevere to achieve her new goal! Stay tuned and see what tenacity and showing up can do! Bam!!!

Fitness Friday

It’s Friday! Time to check in with me and your accountability partners.  How did your week go? What body parts did you train? What workouts are you doing over the weekend!?

Below are a couple of questions I have been asked about my own workouts!

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What is your least favorite body part to train? Training Core is my absolute least favorite body part to train! As I mentioned last week in my Friday Fitness Blog, Couples Who Workout together Work Out! LK loves planking and I DO NOT. I am actively working on a commitment I made to myself to train my core on a more consistent basis. When it comes to my personal workouts, I tend to not give Core its fair due, but that is going to change!EB7CEC5E-AC0D-4E40-BBFB-5B1B383BF843.jpeg

How often do you workout? Believe it or not, I only workout 4-5x a week, but I make them count and lead a very active lifestyle! I consistently incorporate exercise into my activities with my family. 

Stay active this weekend and kill those workouts! BAM!!!!!

 

Fitness Friday – Couples who Workout together “work out!”

IMG_0233With February being the month of love, I am sharing some of the physical and psychological benefits of working out with your partner.   It has been proven that exercising with your loved improves your relationship. The close proximity of using them as your workout partner, the support, and the encouragement will all help deepen and strengthen your emotional and physical connection.     

I have included a couple quick tips from me and a link to a great article from “Psychology Today” on the benefits of sweating in the gym with your love. 

My advice when working out together is simple.  Assess your partner’s needs and take turns planning / leading the workouts.  I’m not suggesting you become your partner’s personal trainer, instead, make sure that you are aware of their goals and how you can best support them in achieving these goals.  A general understanding of what you are both trying to achieve will dictate the exercises that you will do.  If goals are different (and they will probably be) just talk through what each of you envision for the workouts.  Think of this as a new topic of dinner conversation, a nice relaxed talk about why you’re both hitting the gym.

Planning a workout is important, so now that you know what each other is looking to work on, take turns leading your workouts.  I always cringe when LK wants to do planks, because she can plank like nobody’s business, but I do them!  For me this works out well, because I’m challenged to do something that I probably wouldn’t spend much time doing on my own.  This is a prime example of how your partner will benefit from focusing on something you choose versus what they are comfortable doing at the gym.  Remember, you need to try something different to get different results!

Apparently psychologists agree, here is that link again for the “Psychology Today” article.  LK and I spend a lot of time together in the gym and maintaining an active lifestyle.  We hike, lift weights, ride bikes, run, and even cook together.  I am no psychologist, but I will say, it’s workin’ for me and my LK!

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Fitness Friday!

Fridays are just as important as Mondays in my book! Starting today, I am going to post fitness questions, tips, videos, and inspiration to keep you motivated on your weekends! Come on! I’m a trainer and even I need motivation. As a matter of fact, I asked one of my Real Warriors to text me every time she worked out this weekend to keep me motivated aged to move! So let’s get moving! What workouts are you doing over the weekend! Check in with me and your accountability partners!

What is your favorite workout?

My favorite workout is a mix of Powerlifting and Bodybuilding. It is a combination of Strength Training and Muscular development, being strong and having muscular development is important to me and hey, it’s my job! Bam!

What is your favorite body part to train?

I love training Back and Legs. They’re the largest muscle groups, so when you train them properly you can feel it all over. I love how challenging it feels when I train those muscle groups. The other day, I trained legs so hard, my clients could tell by the way I was walking!

Bootcamper LK and Deadlifts

***Kettlebell Deadlift***

The Deadlift will add muscle to your hips, hamstrings, glutes, and back. What’s great about this movement is that, the strength that you will develop will have major carry over to sports and everyday life. If you are new to this movement, practice with just your body weight so you can learn the proper technique. Proper form and technique are crucial to staying injury-free!

2017 Synergy Bootcampers BAM!!!

I just wanted to take a moment to thank all of the bootcampers of 2017! We work hard, support each other, and play hard … and here are some pix to prove it! Come join in the fun and get to know some pretty great people. See you all in 2018 – BAM!!!

2018 Starts NOW – Choosing a fitness program!

Happy-New-Year-2018The first step in choosing the right fitness program is to get clear about your goals.  Are you looking to lose weight? Recover from a surgery? Train for your first or fifteenth marathon?  No matter what your goal may be, to be successful, you need to select a program that fits you! 

To choose the right program, you need to be honest about your current condition.  Are you in good shape, out of shape, struggling with health issues? Are you currently working out? Have you been sedentary for a long time?  If you do not take the time to assess your current fitness level, you may choose a program that’s too intense for you.  A poor program choice puts you at higher risk for getting hurt, burning out, or just plain giving up.

Take time to research and learn about programs that are of interest to you.  The more you learn, the easier it will be to make an informed decision.  The key takeaway is this, the best program is one that will help you get optimal results, while fitting your lifestyle, and help you achieve consistency.  

If you have ANY QUESTIONS, feel free to ask!  I’m here to help!!!

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