Think Outside the Gym

Your Fitness Feedback!

2011-01-12T05:40:00.000-08:00

In order to provide the best possible exercise prescriptions for my clients, please take a few minutes to consider the following questions and comment at the end of this blog! As your trainer, it is my commitment to maintain a connection with each and every one of you considering your personal level of fitness and lifestyle.

Which type of activities do you enjoy the most in your Camps/Classes?
Which activities do you least enjoy?
Are you satisfied with your Camp/Class locations, times and days?
Do you receive enough motivation from me, your Trainer, and are you experiencing the level of safe effective exercise that you desire?

I realize your time is valuable, so enough for now!

I Like Mondays!

2011-01-10T10:27:00.000-08:00

We don't like Mondays.

http://www.independent.co.uk/life-style/health-and-families/health-news/scientists-tell-us-why-we-dont-like-mondays-604346.html

Here are two songs that come to mind and describe how we feel about Mondays. I am in my 50s so I'm certain there are more current songs written about Mondays containing explicit lyrics. You needn't bring these to my attention. My spirits were dampened just listening to the first verse of both of these.

http://s0.ilike.com/play#The+Carpenters:Rainy+Days+And+Mondays:35937:s40248.16841.40706958.1.2.85%2Cstd_15d01512949143fd87cc7e9c99ed20d5"Rainy

http://s0.ilike.com/play#The+Mamas+%26+The+Papas:Monday%2C+Monday:36051:s14433.16346.1064976.1.2.35%2Cstd_56ddc00bb5774fe983a992cf7fcdda22

I like Mondays! I don't know exactly when I began to think this way. (yes, I said think, not feel!) Feeling your way through life can sabotage an otherwise sound judgement of day to day decision making. And, you know you can decide for yourself the outcome of your Monday.

Fridays are definitely the day we wake up in the morning and think, "It's Fridaaayy! Yes! The weekend begins! No problem here. Going to skate through this day, then have myself a weekend!" My thoughts exactly, every Friday.

Saturday! Is this day quite as good as Friday? Not sure. Friday may be the more elated mind set day of the two although Saturday has a great reputation.

Sunday! First half of this day is pretty awesome. Pancakes maybe and reflection of the good times Friday and Saturday brought your way. Later in the day...deflation. Monday lies ahead. Sunday night is our tunnel with no light at the end. At least not a light that doesn't resemble your flashlight with a needed battery replacement.

Monday morning. I'm ok after all. My secret weapon? I exercise first thing. Yep, roll out of bed, put on the workout clothes. Nothing fancy. No fancy workout. I conduct a boot camp style fitness class very early. Yes, I have to be there but so do the members or they get a shaming boo from me in their email that day. This Monday morning event is decidedly responsible for my attitude for the rest of Monday. Monday is good and getting better as it turns into Tuesday and the weekend looms again at mid day Wednesday.

Just another reason to exercise. Add it to your "reasons to exercise" list right in front of, "stress busting"and right after "decreases risk of cardiovascular disease." Call this reason, " Increases the likelihood of liking Monday."

Happy Monday from your Trainer!

Winter Lentil Soup

2011-01-09T13:10:00.001-08:00

Make this soup on Sunday to enjoy all week. 190 calories per serving!

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=10000001151425

Nix the Holiday Bloat with Routine!

2010-11-15T08:06:00.000-08:00

Nix the Holiday Bloat with Routine!

November 15, 2010 by Kim (Edit)
Filed under Health and Fitness

Wellness Expo in the Country

2010-07-10T12:05:00.000-07:00

Wellness Expo in the Country at Valley Vineyards!

Presented by Friends Fitness Company is being held on Sunday, July 18 from 11am until 5pm. The event is free with free parking. A luncheon will be served at 1pm with Guest Speaker Cammy Dierking from Local 12 News in Cincinnati. Reservations for the luncheon are required at $20. Many great door prizes! Reserve online at www.friendsfitnessco.com. Or send check to:

Friends Fitness Co. 7716 Ravenwood Ln. Maineville, Ohio 45039 by July 1, 2010

There will be an informal wine tasting and tour of the Winery following the luncheon and it will continue throughout the afternoon. Cost is $10 and payable day of the event. Visit many local health and wellness driven organizations and businesses for education and for FUN! Healthy food to taste and to purchase - including desserts! Farmer's Market! Physicians and Physical Therapy! Yoga and Massage! Valley Vineyards is located at 2276 East US RT 22-3 Morrow, Ohio 45152 www.valleyvineyards.com For more info 513.519.9195

All proceeds of Wellness Expo in the Country to benefit Little Miami Extracurricular Activities Assoc. www.lmxaa.com

Mind/Body Medicine: Exercise Improves Sleep

2010-02-16T11:06:00.000-08:00

Mind/Body Medicine: Exercise Improves Sleep

How to Run Fast and Far Without Getting Hurt | Active.com

2009-12-14T04:20:00.000-08:00

How to Run Fast and Far Without Getting Hurt Active.com

Get back in the GAME with no PAIN!

2009-10-21T12:13:00.000-07:00

For those who have created muscular imbalance (aches and pains) with childbearing, child rearing, work related physical stress or injury, sports related injury and or obesity........

My passion is fitness! Even as I've passed the age of 50, my passion is still working to create healthy strong and lean bodies at any age! My experience as a fitness trainer is 28 years and running! More importantly, my life experience as a Mom, desk jockey, multi tasker and a runner/jogger/1980's style aerobic instructor, has handed down a variety of bodily aches and pains that most often occurred with no warning, taking me by complete surprise! In retrospect, I realize the things I was doing wrong and have learned a lot about creating better muscular balance to help you feel great and stay in the game! Muscular strength and balance will allow you to continue living life to the fullest without pain holding you back. You want to play, walk without tiring, run if you need to or want to and not tire while playing with the kids or grand kids.

Important factors in Optimal Physical Well-Being:

1.Pinpoint the physical stressors and correct them.

2. Do this with isolated and specific muscle training and flexibility work.

3. consider protection of joints above all.

4. Regain strength in weakened areas.

5. Nutrition is everything. Food marketing sabotages our eating strategies.

***********IMPORTANT***************CONSIDER THIS******

If you are YOUNG and want to stay on your game! If you are a little OLDER and want to get your game back! This may sound simplistic, but life sneaks up on you and so does aging. Let me show you how you can beat the aging process......young or old.
Personal Training for Pain and Injury .....Packages start at $50

Baby Boomer Fitness

2009-06-08T07:57:00.000-07:00

The Pilot Program for Baby Boomer Boot Camp began in April of this year! Lauren and I got super excited about offering a Fitness Camp for the age 45 and up crowd! Being a Boomer myself, it isn't difficult to understand the physical limitations of the aging population. On the flip side, it's also very exciting to know that this age group is capable of much more physical activity than usually practiced. To be able to help Boomers reach fitness goals never imagined or long forgotten, has been awesome! Great cardio and strength gains are made at any age when proper protocol is applied. We are turning out "over 45" athletes everyday!

Very happy to report that this Camp is a success! We play in parks, on the bike trail and plan to take these camps to high school stadiums when not in use.

Please view our website at http://www.friendsfitnessco.com/ to learn more about Baby Boomer Boot Camp!

Boot Camp...G.O.D. Game of the Day Workout!

2008-11-13T13:33:00.000-08:00

Moving camp indoors breaks your heart. No more full moon or stars to gander at while you're lapping the track. No more morning dew curling your hair as you play field turf games. It got very cold this week, and dark and cold and sleety makes the turf and track a little less appealing. So here we are, and loving this nice cool gym after all. Here we play "Game of the Day!" as one is demonstrated in the above clip. Lots of room and a shiny hardwood floor, and oh yeah, I just remembered the chin up bar in the corner. Plus the indoor weight sled hangs out here too. So, SO WILL WE! It's Boot Camp Baby!

Make an on-line slideshow at www.OneTrueMedia.com

Kayaking for Everyone!

2008-08-19T05:27:00.000-07:00

On Wednesday evening, every third week of July for oh, maybe the last 10 years or more, Friends Fitness Company gets together with Morgans Canoe Livery and has a quiet float down a 3 mile stretch of the Little Miami River in southwest Ohio. Here you see current friends, past friends, and hopefully future friends of FFC. (and Mom and Dad of course) For some, it's their first experience cautiously commanding their own watercraft through gentle ripples of Class I water. For others who are familiar with the stream, it's layed back, socially stimulating and entertaining. Then there are those like me, seeking out the turtles having there final few moments of sunbathing on the rocks, catching the blue heron take flight startling everyone with their screech as THEY are startled out of their early evening feasting.

Typically in July, the drier weather has allowed the river levels to push us through the three miles stretch in about an hour. Anticipation sets in as our destination holds the best potluck dinner I personally ever have during the year. With a group consisting of more than a few "foodies", the wines are paired correctly with the food, and everyone brings out the best they have to offer. It's my very favorite Wednesday evening of the whole year. Hopefully, this annual tradition will continue for many years to come. Upon my demise from this earth, If I am remembered for anything, may it be "an organizer of Friends to share little pleasures."

A Workout is a Workout is a Workout

2008-08-18T11:33:00.000-07:00

We do it because we are now conditioned to believe we have to do it. We have to get 3-5 days of cardio and 2-3 days of strength training worked into our already busy lives. We drag to the gym before or after work, or put the children in childcare at the facility and make our way to the chosen class of the month or to the most enticing treadmill in our favorite spot in the cardio room in front of our favorite tv program. It's making me yawn just thinking about it. The blank stares on everyone's faces as they watch their Nautilus counter log rep after rep and beep at them relentlessly for working too fast.

I teach a class in a gym. I do enjoy it. It's a Boot Camp style class that I change up every time. I run their butts out the front door too unless it's raining or freezing. The elliptical crowd briefly looks up from their frenzied pattern of backward running and their latest issue of Cosmo as we fly out the door. We do sprints from laying starts and Indian Runs out there and everyone wants to do just one more before we come back in. They seem to like it.....

One of my little pleasures in life, (which is all one should expect really) is Outdoor Fitness. I take a bunch of people with me. Running, paddling, hiking, biking, walking, climbing....Playing on a basketball court, a high school track, soccer field, playground, park...basically playing more like a kid. Remember? The energy seems to abound outdoors! The stress goes away and the friendly banter kicks in. A little competitive spirit finds it way into our 100 meter dash. I still have to explain and demonstrate bear crawls to newcomers and I'm always surprised that everyone is happy to do them!

My three courses of action to help people remember how to play and stay fit rather than workout in a gym are AM Boot Camp, Evening Fit Friends, and Weekend Warriors. Please join my blog and learn more about our experiences, our fun events, and the people who truly have made my life accountable.

Gym (jim) n. informal A necessary facility when it's way too cold or rainy or snowy to play outside.