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Entries in personal trainer (8)


MY 3 GO TO EXERCISES PART 2:: The Deadlift

Ahhh, the deadlift! This is one of my favorite exercises. You get so many muscles engaged and worked but it also really helps with breathing. Form is extremely important while performing the deadlift. You want to make sure the head is lifted and spine is straight so you don’t put any strain on the back. I am not a fan of making videos but, for this series I felt like it was necessary so I can go in depth with form and show exactly how to perform the exercises correctly. 

Lets dig into the muscles the are used during the deadlift, then you’ll understand why it’s not only one of my favorites but also a great exercise if you are in a time crunch. 

You are working the following muscles::

Gluteus Maximus (Butt)

Quadriceps (Upper Front legs)

Adductor Magnus (Inner Thigh)

Hamstrings (Upper back of legs)

Erector Spinae (lower back)

Trapezius, upper (upper neck muscles)

See why I love it?! Okay, grab a mirror or friend and get your deadlift on!  

Happy Deadlifting!


As always I welcome any questions,  feel free to leave them in the comments and I will get back to you as soon as possible. You can find me on  facebooktwitterinstagram and pintrest. Take a look for daily tips and motivation!




I’m often asked what my favorite exercises are. To be honest, I love them all. I’m not even kidding! ;-) However, when I only have a short amount of time I pick the following 3 exercises; kettlebell swings, deadlifts and last but definitely not least burpees.  With these 3 exercises you work every muscle in your body including one of your most important muscles, your heart! 

Where to start? That is often the hardest part. If you’ve never worked-out before there are modifications to each of these exercises. On the other hand, if you are an athlete or workout often you can make each of these harder by adding more weight, more reps or tack on another set or two. You have to begin with the level you are at now and work up to doing more and heavier weights. If you jump right in you might be so sore that you can’t move for a week or worse, you can possibly injure yourself. Have patience, use good form and make sure you have your breathing correct. These three things are very important! But, most of all be thankful for every rep you get. Getting to exercise is a gift!

Over the next 3 weeks we will go over each exercise. Including the benefits, how to correctly perform them and the choices you have with each exercise. 

Let’s begin this week with burpees. Most people have a love/hate relationship with them! They are fantastic for getting your heart rate up, they work nearly every muscle in your body and if you crank up your favorite song they can be fun!

In a traditional burpee you begin standing then hinge at the hips placing the hands on the floor jumping both feet back, perform a push up (keep the elbows in a bit as to not strain the shoulders), then, jump both feet back towards the hands and jump up. 

If you are just beginning or have any joint issues try stepping back one foot at a time coming to a plank on your knees, then, step the feet back up to the hands avoiding the jump at the end. 

As you advance if you'd like to add in a jump or push up on the knees or toes go for it. Just remember to listen to your body, being mindful of what’s best for it!

Disclaimer! I do not enjoy being the center of attention, or being in front of a camera. However, I love helping others get fit and live a healthy life, with that being said I put together videos for the next 3 weeks so we can work on being healthy together! Having a support group is so very helpful, as is hearing an encouraging voice. I hope this helps you on your journey! With that being said, here is a video of the burpee. Remember, have fun and go at your pace!!






As always I welcome any questions,  feel free to leave them in the comments and I will get back to you as soon as possible. You can find me on  facebooktwitterinstagram and pintrest. Take a look for daily tips and motivation!


It's National Nutrition Month!

Hello my friends! It is hard to believe but March is here. The Academy of Nutrition and Dietetics declared March, National Nutrition Month in 1980. They focus on the importance of making informed food choices and developing sound eating and physical activity habits. We all know that we are what we eat, sometimes that’s good and other times not so good. To help kick off NNM I thought I would share some tips on sneaking in more healthy food and getting more exercise. 

1:: My biggest tip is meal prepping! Preparing ahead helps you make good choices instead of feeling ravished and eating the first thing you see which, probably won’t be broccoli! haha 

2:: Planning ahead not only goes for meals but, also for snacks. Keep things like fresh fruit, vegetables and nuts with you in the correct serving size so you don’t have to over think it. 

3:: Focus on eating more fruits and vegetables. If this means buying precut and ready to eat, do it! This will save time making it easier for you to eat healthy food and reduce the amount produce you end up throwing away because you didn’t get time to prepare it. 

4:: Take the stairs when possible! Getting your heart rate up even if its just for a few moments is better than not at all.

5:: Park as far away as you can to get in more steps. My favorite way to get more activity is to toss the ball with my dog.  Every step counts!

6:: Be accountable, if that means finding a buddy to keep you accountable or keeping a food diary, do it. This makes a tremendous difference! There is something about seeing what you eat and how much you move that makes you want to do better!

Finally, my 7th tip. Well, this is technically more of a challenge than a tip, I hope you are up for it!

7:: Cut out sugar for the month. Yes, I know March has 31 days. Could I have possibly picked a longer month? This is a hard one for me, I love all sweets and anyone that knows me well knows that Justin’s dark chocolate peanut butter cups are my weakness. I will however, be joining those of you who are giving up sweets for the month! This doesn't mean that you can’t eat fruit or a sweet potato! This means, no processed sweets, no added sugar in your coffee or tea, no soda and for me no Justin’s dark chocolate peanut butter cups for the next 31 days. If I can do it, I know you can too! I hope you join me in kicking sugar, at least for the month.  

These tips will help you slip into good eating habits that will hopefully last longer than a month! By eating healthier and moving more you will notice increased energy and hopefully you will feel better. 

So, who’s with me?! 

I’ll be posting some delicious recipes and snack ideas throughout the month so be sure to check back often! If you are joining me in cutting out sugar for month let me know, I’d love to help cheer you on! You can also check out my Facebook and Pinterest pages to get some healthy meal ideas. 


Here’s to a healthy March!



Core Matters~ Part 3

Hello! I'm so excited that you are joining me for the third installment of Core Matters. Hopefully, you have been planking everywhere you go and telling everyone you know how amazing it is! We are going to add three new exercises to our plank rotation.  

The first of which is Locust.  Locust is a great exercise for the entire back! As you exhale begin lifting with the shoulders letting the neck follow, lifting the chest and legs from the ground.  If this feels to intense for your back just lift the shoulders and head to begin with and work up to lifting the legs. This exercise is great for strengthening the muscles of the spine, glutes, and backs of the legs. It also stretches the shoulders, chest, belly, and thighs. Added bonus, this exercise also helps to improve your posture!


Bridge is our next exercise.  Bridge works the low back, glutes and hamstrings. There are many variations but simply holding it for 30 seconds is a great start. Bridge also stretches the chest and spine and can reduce backaches and headaches.

Our final exercise is Crescent Lunge.  Holding this pose creates strength by working the quadriceps and gluteus muscles as well as a wonderful stretch through the psoas, hips, chest and shoulders. This pose improves balance, concentration and core awareness. If you are just beginning hold on to a chair during your crescent lunge and keep a narrower stance to begin with.  

These exercises cover all areas of the core and are gentle enough for nearly everyone to do. Try incorporating them into your weekly routine doing 3 to 4 sets a few times a week.

I hope you are beginning to feel stronger with every exercise as well as in your daily activities! Be sure to share your core stories with me, I'd love to hear them!!




As always I welcome any questions,  feel free to leave them in the comments and I will get back to you as soon as possible. You can find me on  facebooktwitterinstagram and pintrest. Take a look for daily tips and motivation!


Core Matters

Did you know that your core is comprised of more than just your abs?  It does include the abs but it also includes the side of your body (obliques), hip adductors, hip abductors, mid-low back and your gluteus. These all support and protect the spine! 

Are you thinking, okay, why should I care? There are a whole slew of reasons! If our core is strong it prevents back pain. Most movements start in the middle of our body and work outward. This means our core needs to be strong so it can be activated at a moments notice! Our core also protects our vital organs and spine.  Did you know that our core is where the majority of our major arteries and veins are located? Talk about precious cargo! One more important reason, it helps us have a tall, straight posture. You may ask, why this is so important? If we slump our organs are unable to work at 100%, a lot of activity happens in our gut. If it doesn't have the proper room that activity is delayed and can lead to serious issues. I’m not just talking constipation here people! A strong core leads to a happy and healthy body. 

There are many core strengthening exercises. Over the next few weeks we are going to break down a few of my favorite exercises focusing on core strength. So lets get started with one of my go to exercises, forearm plank! I like forearm plank because it is easier on the wrists and hands. 

In all of our planks we want to make sure our form is correct. Begin by lining up your elbows under your shoulders, this will ensure the shoulders are not under too much pressure. Also, make sure your hips are not drooping. This could lead to back pain. If you can’t quite hold a flat back push the hips up a bit more, this will protect the back and help your body gain strength until you can hold plank with a flat back. 


This is a modified forearm plank which is great if you are new to plank or have any back or shoulder injuries.

This is a full forearm plank, as you can see the only difference is the knees are off of the ground. 

In both planks make sure you pull your bellybutton in to spine and try to calm your breath. Holding 15 seconds if you are just beginning and 30-60 seconds if you’ve been at this for a while! Do 3 sets every-other day and within a couple of weeks you will be able to see not only a difference in how long you can hold plank but you will also begin to feel stronger through your core!

Happy planking my friends! 



As always I welcome any questions,  feel free to leave them in the comments and I will get back to you as soon as possible. You can find me on  facebooktwitterinstagram and pintrest. Take a look for daily tips and motivation!