Swiss Ball Home Workout

Exercise Ideas
As most of you know my favorite piece of equipment in our gym is a Swiss Ball. It is so versatile and can add many levels of intensity to a workout.  Plus you can do this workout at home or in the gym! Below is a video on just a couple of ideas on how you can incorporate the ball into your home workout.  Details on the exercises below the video. Enjoy! Swiss Ball Prone Jackknife: Great Exercise for the core!  Roll out to your shins in a plank position. Keep your shoulders over your hands as you pull the ball in under the hips. Focus on drawing your belly button back and exhale as you pull in with the knees. Perform 1-3 sets of 10-12 reps. Swiss Ball Prone…
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Working From Home? How to stay on track

Goal Setting, How To, Meal Planning
During this time most of us are stuck in our houses and not having a normal routine of meetings and picking up kids from school.  Also, a lot of folks are eating way too much. The number one piece of feedback I am getting from most of my clients during this quarantine is that working from home has been detrimental to their waistline. Some have commented how the fridge calls to them each time they walk by. Or, that there is so much more junk food in the house with their kids home that it's hard to resist.  Without a regular schedule it can be easy to overeat. Below are some strategies to start implementing today to help keep you on track and not to over eat!  # 1: Plan…
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HIIT TRAINING: Yes or No?

Exercise Deep Dive, Exercise Ideas, FitNews, Free Programs
I get asked about HIIT training A LOT. ( Also known as High Intensity Interval Training.) There seems to be a new study that shows up every month or so talking about how it can save you time plus keep you fit. Over the past two decades this type of training modality has become all the rage. It has been the subject of many studies ranging from reducing obesity to helping to stabilize blood sugars.  HIIT training is basically physical activity that has brief intermittent burst of very intense activity, followed by a period of rest or lower intensity exercise. HIIT can be performed using weights or as a cardiovascular workout. An example of a strength training workout using HIIT Training may look like this: SquatsPushupsLungesPullupsPlanks Repeat all above for…
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Travel Workout in Denver

Free Programs, Goal Setting, How To, What we're up to
This last week I was in Denver visiting family, friends and going to my 20th high school reunion. Anyone that knows me knows that I am a planner and that I love to have a schedule and for it to be full. My grand plan for this visit turned out to be over-scheduled and even disrupted by altitude! Unfortunately, I did not get to do everything on my plan.  This included my running schedule. Since I grew up in Denver I never appreciated how thin the air is. Coming from Spokane which is at 1,843 feet above sea level (to be exact) to Denver which every one knows is the mile high city was a little bit of a shock to my system. I had headaches everyday and higher fatigue…
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COMPARING APPS TO ORANGES

FitNews, How To, Tech stuff, What we're up to
Since I hadn't been running hardly at all during 2014 I haven't used MapMyRun in a long time.  Back in December I opened it up again and started to log some workouts and treadmill jogs.  A years worth of updates meant that I had to re-educate myself on how to use the darn thing.  Aside from a variety of new functions and social networking capabilities was the addition of group challenges.   Companies sponsor, as advertisement, an opt-in fitness challenge.  Britta, for example, challenged you to log 50000 steps per week and, of course, record how often you hydrated.  Each challenge has it's own exercise and nutrition goal.  While the social networking aspect of MMR is nice, it sort of requires that you have lots of friends using the app.  I…
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