WOW! Workout of the Week #2 – 12/24/12

 Exercise – Sets/Reps 1. Lateral Raises – 3/11 Arm extended, but elbow unlocked to help prevent shoulder impingement. 2. Assisted Pull Up– 3/11 Use close grip with palms facing each other to emphasize Biceps. 3. Barbell Squat – 4/11 Because admit it, you did Barbell Bench Press last week instead. 

WOW! Workout of the Week #1 – 12/17/12

 Brought to you by the Integrated Health & Fitness Academy. Exercise – Sets/Reps 1. Lat Pull Down – 2/17 Always pull down in front, less risk for injury and up to 30% more muscle activation! 2. Dumbell Shoulder Press – 2/17 Palms face forward to help isolate shoulder and benefit posture. 3. Barbell Squat – 4/17 One of the IHFA Top 10 barbell exercises on the planet! 

ACSM’s latest guidelines for Exercise Prescription

ACSM’s Guidelines for Exercise Prescription – Updated August 2011Guidelines for improving cardiovascular and respiratory fitness:

New Program

I have been selected to do an 8 week program at my gym!  They dictate the exercise and menu to use for 8 weeks.  After that time, I will be reassessed!  Very excited to see how this works and then we can implement it to our clients.  Just in time for my cruise! My husband is doing his cardio three times a week and he is still alive.  He says he has more energy and feels better.  Since he babysits our grandson 4 days a week he needs all the energy he can get :)Thanks for reading.  Hope to hear from you soon.

GOALS= Generic title, effective strategy

Come on people! A favorite quote of mine, "people who don't WRITE down their goals, work for people who do". It works. Here are a few more tips: have goals in a visible place, put a deadline date on them, focus on what you have to do to meet your goal and not the goal itself, make it achievable and reframe or lower your goal if necessary. It's your game so you can make the rules and change them whenever you want. If you don't have a clue as to what is realistic, guess. You NEED to have goals. Ps) I apologize for past, current, and future typos/misspells.

National Posture Institute News Story: Female knees and ACL ruptures very different from men’s

National Posture Institute News Story:  Female knees and ACL ruptures very different from men’s Sports training and ACL reconstruction should focus on unique characteristics of the female knee

Happy New Year 2013!!

Motivational speaker, Zig Ziglar states, “People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily.” Looking back over 2012 I recognize how much YOU, my ‘Fitness-Peeps’ have been key to my own motivation and I “Thank You!” YOU are my ‘Heroes’… YOU are the reason I continue to have Passion around my career and LOVE what I do every single day!

ARE YOU A VISUAL PERSON??? This might help!!



Fat Loss Training. The key variable in fat loss training is keeping the rest intervals short. 30 sec or less is ideal. Here is a sample training for you. Instructions 5 exercises done in a circuit. 30 seconds work. 30 sec rest. Rest 90 sec at the end of circuit. Do 3 times. A1 Dumbbell or Golbet squat. A2 Push ups any variation A3 Dumbbell Alternating Forward Lunge A4 Dumbbell Row -any variation A5 Romanian Deadlift - or any deadlift variation Are you in need of healing?

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