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report & fit tips
Mission Statement
"My mission is to help motivate you to achieve a fit and healthy lifestyle...you are never too old to start!"
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July 24, 2008
Well, it’s summer at last, and with summer comes hot days, and warm nights.
With the hot weather, it’s important to make sure you consume more liquids in the form of water, or high water fruits & vegetables.
Here are some tips to add more fluid to your daily routine:
-Try some soup made with a low sodium clear broth, and add lots of vegetables to it.
-Choose watermelon, strawberries, apples, cucumbers, carrots, bell peppers, etc. for their high water content.
-Try drinking water at different temperatures throughout the day, as the different temperatures taste different.
-Try adding a squeeze of lemon or lime, or adding a bit of juice.
It’s also important to remember that in the hot weather you expend more energy to do the same workout, so take it a little easier if you’re working out in the heat. Try to pick early morning, or late afternoon or evening when it’s not so hot.
July 15, 2008
July 15, 2008
It’s been awhile since I have written in Alison’s Blog for her Ab Training Web Site……could it be that I am so CRAZY BUSY!!! But in a good way!!
I have been involved in my Valley Women’s Network Extreme Make Over now for just over a month & WHAT A BLAST!!!
Alison has not only been an incredible fitness trainer to me but a wonderful listener & friend. We have some good laughs in between moving from jumping Jacks to bicep curls to some cardio on the treadmill.
The thing I like best about my work outs, is the fantastic way I feel after my hour with Alison. I can arrive at her fitness studio with a splitting head ache, grouchy as a bear, stressed out or just plain tired and Alison is very sensitive and reads my mood, puts me through the circuit and always makes me laugh and feel like a million bucks when I leave!! The other wonderful benefit is that I know I am in better shape than I have been in several years. I’ve lost some weight & my clothes are definitely looser. We will be doing measurements soon for our half way mark & I am eager to see how many inches I have lost.
Next week I will be starting a new routine….I am hoping for less skipping…I hate skipping….and more jumping Jacks…..WAY more fun!!! Just kidding, I am having a great time working out & getting fit with Alison. I would recommend her to anyone looking for a trainer!!
My Personal Coach, Coaching with Cathy Clark, well she doesn’t have to put up with as much complaining from me about doing more sit ups and I am finding my weekly coaching sessions with her to be invaluable both for my personal and professional life. Cathy is a sensitive, empathetic and extremely knowledgeable person who has helped me put the zing back in my step. Cathy is extremely resourceful and offers me countless ideas and positive affirmations about myself that have enabled me to get over a tough start of the summer. My work outs with her are of an intellectual and emotional nature and I am loving it!!
I have received a handful of the gifts from the other generous ladies who contributed to the Make Over….my Mary Kay products from Meredith Miller are doing my skin wonders….no more rash!! My yoga gear from Marilyn Cross gets worn maybe a little too much because it is so comfy! Wendy Ratel gave me some Sportzgems from her Diamond Diva Designz collection that remove moisture & odor & I can tolerate my gym bag and runners after three work outs a week! Dr. Brenna Jacks, my naturopath from Health By Choice, is an absolute sweetheart. I SO look forward to my sessions with her every other week. She is so easy to talk to and I enjoy the Acupuncture which is helping me in getting great results with an elbow injury, my rash & being able to sleep more! Virginia Smith of Harmony Healing & I have met twice for my Reiki sessions & I am very much looking forward to my next visit later this month!
Carol Tulpar adorned me with a beautiful powder pink SILK nightie last week at the Valley Women’s Network lunch……I have never had silk PJ’s…what can I say…..they are heavenly!! I have to admit, I have been using Hilda Bain’s Bejio purse and Holly Steiner’s stunning & unique necklace and bracelet already….All in All I think…..and so does my mirror….that I look like a million bucks!!!
I am so looking forward to my other treatments over the next month and a half…….cooking lessons with Angie Quaale at Well Seasoned, my meeting with Trish Fedewich-Notary Public, getting my hair done with Rona Brewin-Hair Friendly, my facial & pedicure this week with Tammy’s Esthetics and my manicure on my birthday with my two wonderful daughters and Janice…my best buddy….at the end of the month with Diane Nicolls at Body Escentials Boutique & Spa! Angela Tunner, The Renaissance Gourmet & I will be meeting soon to start my 12 hour transformation in my kitchen…I hope she is up for a challenge, as well, lets say, I am quite challenged in the kitchen!! After my big move to my new digs, over the August long week end, I am going to book my hot stone massage with April Farrell of Angelscent Aromatherapy…..ohhh ahhhh!!!
Well, that’s what I call a thorough Blog entry…how about you Alison?? Thanks to all the wonderful ladies from Valley Women’s Network who are helping me with my Make Over. It is a gift I will never forget!!
July 6, 2008
Karen is almost ready to start a new program. She says that she’s just starting to figure this one out, and now I’m telling her that she’s almost ready for a new one!
She asked me to explain why we have to change. The reason is , to make progress towards your fitness goals it’s important to change how you do things periodically. Typically at about the six to eight week mark. At this point, your body has adapted to your routine and you will notice a slow down in your progression – or, a plateau……so, we change the program to make your body re-adapt to the new routine, and therefore make progress again.
So, in about another two to three weeks, a new program for Karen!
She begged me not to make ask her to skip rope again, but it’s a great cardio workout, so I think she should continue with it…what do you think? Should Karen skip?
OK, so it feels like week one again because I missed a whole week due to a very bad cold. I really missed my work outs with Alison while I was off sick. I was really into the routine of getting to her gym and getting rid of the days stress & frustrations!
Alison was very accommodating to me the first day back & could tell I was not 100% back to my healthy (crazy) self!!
We ran my circuit twice on Wednesday with some extra encouragement from Alison & even some extra weight. She thought I didn’t notice, but my sharp eye & my muscles didn’t miss the switch in heavier weights!! Nice try Alison!!!
Having a personal trainer for the first time ever is very cool. Having someone count sit ups and keep me moving is great. Alison pushes me but always checks that I am OK. She makes the work out fun & I gotta say, I sure am feeling….and looking better!!
Five Reasons You Need Vitamin D
Vitamin D is known as the “sunshine vitamin” because the body synthesizes it with exposure to sunlight. This fat-soluble hormone has important roles in the body, it:
- Helps to maintain normal blood levels of calcium and phosphorus.
- Assists in the absorption of calcium and promotes bone mineralization, which may prevent or slow the progression of osteoporosis.
- Strengthens the immune system and protects against a number of serious diseases, including rickets and osteomalacia.
- May provide protection from hypertension, psoriasis and several autoimmune diseases (including multiple sclerosis and rheumatoid arthritis).
- Plays a role in defending against cancer (studies link a deficiency of vitamin D to as many as 18 different cancers).
It isn’t easy to get enough vitamin D from your diet alone, though fortified foods (milk and cereals), eggs, salmon, tuna, mackerel and sardines are all good sources. Even if you receive regular sun exposure (for most of us 20-30 minutes a day is adequate), Dr. Weil recommends taking 1,000 IU of vitamin D per day.
From: www.drweil.com
June 25, 2008
Do you want firm thighs for summer?
Who doesn’t?!
Here’s a good way to firm up your thighs without equipment…..all you need is a chair. Start by standing with your back to the chair, just far enough away so that you can lower your butt to the chair, and touch, but not sit on it. Keep your shoulders up, and your tummy tight, then slowly lower your hips down to the chair, when you touch the seat of the chair, then slowly raise yourself back to the start position. Repeat this sequence 10- 12 times. Remember to keep breathing! You can do this exercise a couple of times a week, and along with a healthy diet, and cardio training, you’ll start seeing firmer thighs in no time!
June 20, 2008
Well, Karen is doing great, even thought she’s had a week off due to the FLU! Luckily, I didn’t get it, so we’re off and running again!
I can’t believe we’ve almost finished our first month training, time is just flying. I understand that today is the first day of summer, although it doesn’t seem like it.
Karen is a joy to train because she is so full of enthusiasm, and has a very positive attitude, and we usually have a laugh or two in our sessions together. Karen tells me that she & Janice, her partner in Spectrum Presentations will be starting filming on the Extreme Makeover project starting this week….I’m looking forward to seeing some of that footage!
I’ll keep you posted!
June 9, 2008
June 2, 2008
Well, here we are in week one of the Valley Women’s Network extreme makeover, and I’m very excited! Karen has completed her first week, and she is pumped and ready for more!
 We started last Wednesday with a discussion of Karen’s goals, and what she wants to achieve, then we took some measurements, so we can better track her progress over the next few months. She’s so motivated….it’s really going to be fun training her! We even discussed the possibility of doing the Grouse Grind later this summer……………….feel free to join us on that one! I’ll keep you posted as to when that will happen.
Karen’s progress will also be followed by her business partner, Janice of Spectrum Presentations. Janice will follow Karen to her various appointments with other members of the VWN who have also donated their services, and on the second Wednesday of September, at our monthly luncheon, they will present their video of Karen’s transformation.
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Extreme Makeover
Well I am walking & living proof you are not a slave driver whose aim is to kill her clients!!!
Having not trained or worked out for many years since my half marathon, I was a little nervous about my first work out yesterday.
I have always wanted to, but never had a personal trainer and even after just my first session with you, I know I sure could have used one when I was training for my big race many years ago.
You explained the stretches, the exercises, the muscle groups, the physics behind the moves in a easy to follow manner.
You watched me do an exercise and offered tips on better posture, correct alignment and was encouraging throughout.
You continuously asked me if I was OK which I really appreciated as I don’t feel as flexible as I used to in my younger years.
I watched as you charted my progress and felt encouraged that you felt I did well and can increase our work out according to my progress.
I was sweating & out of breath a few times which felt really good.
The stretches before during & after left me feeling at least a few years younger & not stiff at all today.
Thanks coach!!
Karen