The Aging Body- Your Trainer’s Story

Today is my birthday! In honor of it I decided to send a sarcastic note to my aging body and show a bit of appreciation for the little things that tend to happen to many of us as we age.

Professionally I understand what happens to the aging body, but personally I pretend its not happening. Sound familiar to any of you?

Age is a funny thing. The older I get the more physically and mentally I want to challenge myself, but my body sometimes has a different view on it all :-)

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3 Secrets to Successful Spot Reduction

Looking for the best way to get rid of your saddle bags, muffin top and flabby arms?  I’ve got it for you right here, right now. There are three key things you must know in order to get the body of your dreams. The best part is that it’s not to perform 8 minutes of a abs or 12 minutes of intervals or hand stand pushups to make it happen.

Better yet, you don’t have to purchase some obnoxious piece of equipment that inevitably ends up collecting a pile of dust bunnies under your bed. More good news- you don’t even need to spend a dime on diet foods, powders, potions, pills or fatten Jenny Craig and Weight Watchers wallets anymore.

Sounds too good to be true doesn’t it? Well, it’s the truth- it happens everyday to people with healthy, strong and aesthetically pleasing bodies. They know the 3 secrets to spot reduction and how to keep body fat at bay. Are you ready to soak them in, too?

Take a deep breath, get ready, here we go (notice all are priority #1):

  1. Move your ass- get off the couch and take a walk, go jogging, ride your bike and do something most days of the week that gets your ticker ticking at a level that screams exercise to you. Lift heavy things that work all your muscle groups a few times a week to make them stronger, which will torch more calories. Hire a trainer to help you put together a proper program for your current fitness level, or join a fitness boot camp or exercise camp that provides you with accountability and support to exercise. Exercise = a healthy body + weight loss, DUH! Continue reading
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5 Things I Learned Watching Wrestling

Wrestling Sideways - Really

Wrestling Sideways - Really (Photo credit: Creativity+ Timothy K Hamilton)

I absolutely love  to watch people! I could be a professional observer of life: how people walk, talk and administer their day-to-day actions. I know- it’s a bit weird, but you must consider the source :-) I was recalling my son’s school wrestling tournament and was overpowered with so many things I had to post my thoughts.

As I sat on the bleachers made of concrete (at least that’s how it feels on my butt) and watched my son and his teammates tangle their bodies up into positions that would make many a yogi cringe in pain, I took note of the following five things:

1. Vicarious behavior- not from the wrestlers, but some of the parents. They live through their kids, coach from the sidelines, yell at the referees and all but make a giant donkey out of themselves by their ridiculous antics. My observations/thoughts are: if you have so much to offer than why aren’t you coaching or refereeing? Shut-up already! If you were a wrestler, are a wrestler or wanted to be a wrestler it doesn’t matter. Your kid’s on the mat, not you!! Let the coaches and referees do their jobs.

2. Elite athleticism- this is one of the most amazing sports ever! The power, strength, mental focus, agility, flexibility and physical ability of grappling is insane. Not to mention the confidence it takes to wear a singlet (skin-tight, spandex short length unitard) in front of your peers, friends, family and strangers as a student. That alone is mental training to the max!

3. R-E-S-P-E-C-T- the courtesy and manners at a wrestling match remind me of the martial arts. Shaking hands with your opponents, the other team’s coaches, supporting each wrestler with team shout out after their match. It’s awesome sportsmanship and one of the things I really love about MMA, martial arts and wrestling. I know it exists on some levels with other sports, but it just doesn’t hold a candle to this. Win or are respected!

4. All guts for some possible glory- just knowing there is a possibility that your opponent could squeeze you into submission takes huge GUTS! I don’t know many people who look forward to getting their butt kicked, but that is exactly the point of these events. Who can out muscle, out manuever or out smart the other. It’s the ultimate game of chicken! I wish we could all look at our workouts and health like this. Hopefully, I’d be out of a job because nobody would need me :-)

5. Diversity- all shapes, sizes, sexes and personalities are accepted! WOW- how may sports do you know of that can say this? I saw short, tall, skinny, heavy, girls, boys, smart, smarter, special needs, ego maniacs, shy, confident, unsure, experienced and inexperienced all participating in today’s adventure. This is life! We all come from different places, experiences and lifestyles. I resonated with this part the most as a fitness professional. Each of my clients has different needs, goals, life experiences and lifestyles that I need to take into consideration when training..I am one big wrestling tournament, minus the vicarious behavior from parents :-)

I have three kids, all different, all amazing and all have played some sport or another in their lifetime. I’ve spent my time on the sidelines of soccer, basketball, baseball/softball, football, golf (well I dropped off/picked up),  Tae Kwon Do, MMA, track, cross-country and now wrestling. For some reason it took that event to make me realize that the five most important things in life.

Live vicariously, not through others, but through your own actions. Be your ultimate athlete and train with tenacity, strength, vigor and passion. Train with guts, be fearless and accept your results with head held high. Show respect for yourself and others and appreciate diversity- accept and appreciate all human beings for what they bring to you and your life.

Live out loud!

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Healthy Gatherigns RSVP

You may notice a new tab on this site for our Healthy Gatherings™ program.  It will be a great program and will grow fast, so I need to do some of this research here now so it’s ready for there later.

If you go to that tab you’ll notice that it is basically a calendar listing of upcoming hosted HG events.  The events provide an opportunity for invited guests to RSVP the event and thus allows the host and our HG Wellness Coach an opportunity to prepare.

Feel free to check it out and even send a note if you have a comment or questions on it.

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New Calendar

We are working on a new fitness class / fitness camp calendar on the website.  Ideally you will be able to quickly and easily preview all regularly scheduled programs as well as see where available time may exist if you want to schedule something.

Let us know what you think and we’ll continue to tighten it up into the future.

The schedule is up to date now.  Give us a call if you are interested in any of the Fitness Camp Opportunities!

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Seeds of Compassion – Live Laugh Love

I had an amazing opportunity to attend a speaking engagement with the Dalai Lama about a year ago. Unfortunately, I chose not to attend because I had already committed to something else.

Thankfully, one of my fellow fitness professionals did go and brought me back some literature and my now, very worn out, “seeds of compassion” bracelet. Although the bracelet is slowly fraying away, I still hold the words and information close to me. I have them posted on a bulletin board in the studio and look at them frequently. Especially when things aren’t going the way I envisioned them or I just need a little reminder that life isn’t always problematic.

Life is full, unpredictable and what you make of it. A healthy life is one that balances life, work, play and pleasure and allows for the natural ebb and flow of day to day circumstances.

Although the following words of the Dalai Lama were geared toward our interactions with children, I believe they apply to everyone at any point in their life. We all need to remember:

When we wake up to make a promise: “With an open heart and joyful mind, I promise to practice compassion- to be kind to myself and to others and, especially, to be kind to every child whose life touches mine, from near or far, for today and always”

ALL DAY LONG REMEMBER TO: Laugh Listen Learn Love Encourage Respect Be Kind & Consistent Part of living a healthy, compassionate life is to be fulfilled both physically and mentally.

You may have amazing work ethic when it comes to staying fit, but lack compassion or the ability to let go of things that in the long run, can make you sick. I truly believe the 8 words above summarize it all and should be screamed out off of the rooftops for all to hear.

Think about it: Do you practice planting the seeds of compassion? Are you taking care of the physical and mental you? What is is that you need to change or do to make it happen?

In health and compassion- Amy

PS- one of my other all time favorite quotes: “Live, Laugh and Love!” My next tattoo is going to have this in it!!

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Improving Health with Resistance Training Programs

A guest post from GBG Health:

resistance training program

By choosing to do a resistance training program, you will be doing a workout
that will provide you many more benefits than are found in other programs. Your health with resistance training programs is greatly enhanced.
Physical fitness can come from many different forms of exercise including
aerobics, treadmills, and also by adding a strength building routine. As you
continue reading, you will see our discussion of some of the
benefits that
resistance training can offer

Not too long ago, most of the people attending the local gym were younger
people that were working out trying to get buff. It is now well known that  Continue reading

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Reducing Stress Tips

The 10 commandments for Reducing Stress:

1. Thou shalt not be perfect, or even try to be

2. Thou shalt not try to be all things to all people

3. Thou shalt sometimes leave things undone that ought to be done

4. Thou shalt not spread thyself to thinly

5. Thou shalt learn to say no

6. Thou shalt schedule time for thyself and for thy supportive network Continue reading

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Belly Fat- 3 Easy Tips to Annihilate Your Waistline

Recently, at the gym, within one hour I had three people come up and ask me the same question. They all patted or subtly pointed to their mid-section and said, “How do I get rid of this?”

Outside of my first thought being somebody must have put them all up to this, I quickly realized that they all honestly had been trying, but to no avail were able to remove the stubborn area around that middle.

My first question to somebody who asks me a question regarding target or specific area weight loss is, “What are you currently doing for exercise?” With the general reply being something along the lines of crunches on the floor, sit-ups, or some form of spine flexion (bringing their ribs to their hip bones) for lots of repetitions; average is 100 or more. Continue reading

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7 Tips To Staying Active

I’m always trying to encourage others to be active, stay active, think active and live active. Trouble is it doesn’t always happen. Most of my clients, friends and family all give me the same response: I don’t enjoy exercise, nor do I have the time or money to invest in my active lifestyle.  SIGH…this burdens me so because I know for a fact that being active can improve their health, increase their life span and give them more energy to explore life and all its wonderful activities.

Of course being physically inactive has its health ramifications. It increases one’s risk of developing chronic disease, which the CDC reports accounts for over 70% of all US deaths. Tragically, one out of every ten Americans will deal with some sort of limiting physical factor caused by these diseases and lose out on a better quality of life. The good news is physical activity is a prevention tool that individuals can use to decrease their risk of developing chronic disease, and improve their quality of life.

How do you become more active, stay active and live more active? Continue reading

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