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Entries in workout (5)



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!


Training Tula

Welcome back my friends!

I love being a personal trainer for so many reasons, I can not count them all. Fun things like this are at the top of my list though! It’s not often that you get to have a job you love and, be with people you adore on a daily basis. I’m lucky enough to have both! 

These are a few stills from a recent episode of Tula’s House. I had a blast! Tula, if you aren’t familiar with her work, is a designer of many things, including beautiful fabric. As a designer she sits at a computer for long periods of time which, eventually caused some health issues. During our sessions we work on strength training, movement, stretching and eating nutritious foods throughout the day.  Really, just living a healthy life on a daily basis, which is my hope for everyone.  

I feel very passionate about stretching, as many of you know, it is an important piece of fitness for everyone! Try to get in 5-10 minutes of stretching daily and, stretch after every workout to help prevent injuries. Stretching is a must for every training session, and lets face it, it feels amazing! 

My thanks to Tula for working out in front of all of her fans! If you would like to see more, check out Tula’s House on

Thank you to everyone out there for making 2015 an amazing year! Remember to have fun while you're working out and I hope you all have a phenomenal 2016!! 

If you have any questions feel free to leave them in the comments and I will get back to you as soon as possible. As always you can find me on facebook, twitter and pintrest. Enjoy!




8 Reasons to Get a Workout Buddy, ASAP


If you’re struggling with motivation, or you simply want to squeeze more out of every workout, one of the smartest moves you can make is to get a workout buddy! In fact, having the right workout buddy can often be the difference between failure and success, mediocre results and incredible results. Even if you find you work better on your own, the right workout partner can force you to tap into those extra reserves of strength and energy so that you push through a few extra reps. The right workout buddy helps you give it your all, and if you want great results then you’ve got to give it everything you’ve got: you get out, what you put in!


8 Benefits of Having a Good Workout Buddy::


1.   Increases commitment~

It’s one thing bailing on your own workout, but it’s much, much harder to ditch a workout when you know you’re going to be letting your workout buddy down – not to mention the heat you’re going to get when you see them again. In addition to this, having a workout partner means you have to plan your workouts in advance to meet each other’s schedules, and once it’s down on paper and scheduled, it’s much more likely that you’re going to follow through with it.

2.    Help you achieve your fitness goals~

Through ongoing studies, Stanford University has found that simply receiving a phone call every two weeks can boost the amount of exercise you do by up to 78%. The call, which was by either a human or a computer, would find out how much exercise was done in the past week, how the level of exercise could be increased the following week, and if any workouts were missed, emphasize the importance of getting back on track. After 18 months, they were still exercising at the increased level. So even if you can’t find a workout buddy yet, at the very least  get a friend to call you and ask those 2 questions each week, this will boost your motivation considerably! The takeaway from this study is that social support works even if it’s just on the phone. So when you make that support face-to-face, it’s even more powerful – you’re definitely going to be making your workouts, and the more consistent you are with your workouts, the sooner you’re going to achieve your fitness goals!

3.    Working out becomes fun~

You can get a serious workout, without being serious – it’s okay to have fun. In fact, the more fun your workouts are, the more you’re going to look forward to and be committed to them over the long-term. There’s absolutely no doubt that the right workout buddy can make your workouts more fun. Working out alone can be lonely, so just having that social contact – being able to laugh, encourage and motivate – will make them much more enjoyable.

 4.     Easier to try new workouts~

Like they say: there’s power in numbers. When you’ve got someone else with you it’s much less intimidating to start using the gym, going to new classes, hitting the free weights or just trying out new exercise equipment (e.g. kettlebells).

5.   Keeps your form on point~

In a perfect world, your workout buddy would be a personal trainer, who could show you the perfect form for your exercises. However, if your workout buddy has even a little experience, they should be able to help correct any obvious form mistakes. Remember, it’s still important to get a trainer to make sure that you have good form, especially when you start doing new exercises.

6.   Competition makes you perform better~

Most of us have at least a little competitive streak, and healthy competition is a good thing because it makes you perform better.  It is proven that participants perform better when they are paired up with a workout partner who is fitter than they are. When participants are working as a team they exercised 160% longer than those simply working with a partner and 200% longer than those working alone; lastly, when men were paired up with a woman who was fitter than they were, they were exceptionally motivated – more so than when paired up with another man who was fitter than them. The lesson: Getting a workout buddy will make you perform better at your workouts!

7.   Motivates and supports you~

For most people, having someone in your corner makes a huge difference with how motivated you are. Having a good workout buddy, who motivates and supports you will boost your commitment to your fitness goals and your confidence that you can achieve them.

 8.   Brings variety to your workouts~

Your workout buddy has different skills and knowledge than you do – you can benefit from this by the different exercises they introduce you to, the correct form, new workouts and different ways of being active. Variety is one of the key components of fun, so you’re much more likely to stick to your workouts when you can do new things.


Thes are a few simple benefits of getting yourself a workout partner, and if you took a moment, you could probably come up with a handful more. The point is, having a good workout buddy is going to propel you much further towards your fitness goals, and faster at that than if you go it alone!


Things I learned in Anatomy for Yoga~ Part Deux

Stretching may take a back seat to your exercise routine. You may think that stretching your hamstrings and calves is just something to be done if you have a few extra minutes before or after pounding out some miles on the treadmill. The main concern is exercising, not stretching, right?

Not so fast. Stretching will help you improve your joint range of motion, which in turn may help improve your athletic performance and decrease your risk of injury.

Here are a few benefits of stretching~

1. Increased Circulation~

While it is widely debated whether or not stretching prevents injury, it has been proven to increase circulation. Although stretching does not necessarily directly prevent injury from overuse, it does increase the blood flow and supply of nutrients to muscles and cartilage. This reduces muscle soreness after working out. The less sore your muscles are, the less painful it will be to work the same muscles and to exercise in general, and the more comfortable your day-to-day life will be as well as helping everyone from athletes to the workout novice achieve maximum performance.


2. Flexibility~

There are four main measures of overall fitness: aerobic, muscular, body composition and flexibility. The main way to increase your flexibility is by stretching.

As you age, your muscles gradually become shorter and tighter, reducing your over all flexibility. This restriction makes you more susceptible to muscle, tendon and joint injuries. Stretching is primarily responsible for increasing flexibility, and reduces these risks. Increased flexibility also allows you to exercise more easily.


3. Increased Range of Motion~

Stretching has been shown to effectively increase range of motion in joints. Better range of motion enables you to keep better balance. Better balance means you are less susceptible to falls and the resulting injuries (of particular importance as you age). Increased range of motion also helps to keep you up and moving as well as decreases your risk of  activity based injuries.


4. Reduce Stress~ 

Everyone has stress. Everyone is constantly looking for new methods of relief. Like exercise, flexibility exercises like stretching have powerful stress-busting abilities. Stress causes your muscles to contract, becoming tense. This tension can have negative effects on just about every part of your body. Gentle stretching exercises relax tense muscles associated with stress. Also, since stretching is an exercise, it has the same endorphin-boosting effects, improving your mood and the way you feel in general.


5. Alleviate Lower Back Pain~

Millions of people struggle with chronic lower back pain. Stretching is an excellent way to strengthen the lower back muscles, alleviating soreness and pain. Since many muscles (quadriceps, hamstrings, lower back muscles and hip flexors) contribute to your posture, stretching these muscles has the ability to greatly reduce or eliminate lower back pain.


The truth of whether or not stretching prevents injury can change from one day to the next.  However, the fact still remains that stretching has numerous benefits outside of preventing injury. You can live a more comfortable daily life, increase your flexibility and alleviate stress and pain just by doing a few stretches after or separate from your workout. Bottom line, stretch your body and it will pay you back ten fold!


Happy stretching!





Always fuel your workouts! It is a myth that you burn more calories if you work out on an empty stomach. That can actually lead to muscle loss, which can in-turn decrease your metabolism and reduce your weight loss results.  Fuel your workouts so you have energy and burn fat instead of muscle. Eat a small healthy snack about an hour before you workout and you will be ready to get your sweat on!


Here’s to a great workout!