pattybirk@yahoo.com's blog

Before You Run or Workout: The Dynamic Warm-Up

A dynamic warm-up is one that challenges every part of your body that you use to run. Your body is a machine—your machine—and there are lots of moving parts. Your cardio capacity is certainly a driving factor in your performance, but your ability to get the most from your cardio endurance is highly dependent on your body's ability to transfer your effort efficiently, from head to toe and on to the pavement, during each and every running stride.

Zumba Coming Soon to Helendale CSD Fitness - Patty Hartong

Follow me as I begin my teaching journey with the Zumba program. My first step in becoming a Zumba Instructor is to attend “Zumba Basic Steps Level 1”. Once I complete the training process I will be adding Zumba to my Group Fitness classes. Stay tuned! What is Zumba? If you are looking for a calorie incinerator that’s both exciting and fun, Zumba is the workout for you. ABOUT ZUMBA® FITNESS Are you ready to party yourself into shape? That’s exactly what the Zumba® program is all about.

Q&A - What’s the best move for melting my muffin top?

Per Racheal Crosgrove Q&A in Womans Health  - The dreaded “muffin top” is made up of fat, so you can’t flex it away. Instead, focus on full-body exercises that burn more calories and get your metabolism revving long-term. One of the many effective exercises is the lunge with single-arm press. Hold a dumbbell at your right shoulder and stand with your left foot three feet in front of your right. Lower into a lunge.

Announcing my new Client Based Fitness Blog –

Patty Hartong Fitness Tips

Bikini Challenge Nutrition reminders and rules to follow

Bikini Challenge Nutrition reminders and rules to follow – 8 weeks – NO EXCUSES! The following rules are your rules for life. Note: Once you meet your goal you will continue to eat following these rules in order to maintain your body. There is not a finish line to this challenge. You will find that once you are in your jeans, the way you eat and workout will have become a way of life for you. NUTRITION RULES

How Do I Get Rid of Saddlebags?

Posted on May 12th 2010 1:00PM by Joe Dowdell As I get older, I hate the saddlebags around my upper thighs. How can I get rid of them? Many fitness professionals and group fitness instructors will tell you to do tons of side-lying leg raises (foot internally rotated, foot in a neutral position and the foot externally rotated) and fire hydrants (on your hands and knees, lifting each leg up one at a time while knees are bent at a 90-degree angle), and you'll get rid of those stubborn saddlebags.

My Realage Age - is 40 (and I'm really 50)

What is your REALAGE? - go to Realage.com and take the test.

Weekend Challenge #3 – Valentines - NO CANDY- Timed Challenge - 50 reps each exercise

Valentines – Candy Lovers Weekend Workout: 2-14-11--------------------------------------------------------------------------------------------------- There are 11 exercises in this workout and you will do 50 reps for each of them. Some will have a 20 second rest in-between. It will take you around 20-30 minutes to complete. It is a times Challenge. Start your watch and get moving. Once your done see how long it took you.------------------------------------------------------------------------------------------------------------------------------- 1.

Weekend Challenge #2 - Jump Rope Challenge - 4 exercises - 2 sets 50/10

Weekend Challenge #2 – Superbowl Fast and Furious Weekend!.................................................................................................................................................................... This is a Jump Rope Challenge with 4 exercises only. This interval is a 2 set - timed- 50/10 ie: 50 second effort and 10 second rest for all 9 exercise stations. Use a timer! Count your reps – You are competing against me!

Weekend Challenge #1 - 11 exercises 50 sec effort and 10 sec rest (Interval)

1-22-11      Weekend Challenge #1 - 11 exercises 50 sec effort and 10 sec rest (Interval)  7 -MIN WARMUP 
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