Veggie planting season is HERE! I am so excited about my own veggie garden, I figured I would post pictures to inspire anyone who is thinking about planting their own crops this season. I cannot wait until I can harvest these!!
I am happy to announce that I have partnered with a local personal training studio in Napa called In Motion Fitness!
In Motion Fitness is a state of the art personal training studio equipped with multiple TRX straps, a battle rope, bands for functional assisted pull-ups, and gymnastics rings. There is a wall ball station loaded with slam and dynamax balls. The studio has an assortment of speed and agility equipment including ladders, cones, hurdles, Crossfit equipment, kettlebells, BOSU balance trainers, and more. There are also new Precor cardiovascular equipment available for use before or after sessions.
The facility is available only to health and fitness professionals and their clients. Enjoy our clean, state of the art training facility with no members. That means no more waiting for equipment and plenty of room for functional exercise.
Join us for the Fitness Fair on March 28th from 5:30pm to 7pm!
The current round of TRX/functional training classes started Monday, January 7th, 2013! I still have space in some of the classes so contact me or the front desk at HSNV to get in! (We will pro-rate your fee)
MON/WED 8am: 1 spot left!
MON/WED 8:30am: 2 spots left!
MON/WED 9am: 1 spot left!
Get in NOW before someone else does!
Inquire now and get pro-rated into a class of your choice!
Short and (not so) sweet 30-minute classes!
When: Monday and Wednesdays - 8am, 8:30am and 9am
Where: Health Spa Napa Valley – 1030 Main Street St. Helena
How: Contact me directly or call HSNV at (707) 967 8800
See you there!
Currently, I have 2 clients traveling in Europe, 1 client in South America, 1 in Tahoe, 1 in Australia, 1 in Idaho, 1 in Washington D.C., 1 in Florida… well, you get the picture! For some people, their exercise program is put on hold during vacations, but for others, the main question I received before they left was:
“What am I going to do without training with you for the entire week [month, etc]?!”
It always concerns me when clients go away, because it throws them off their exercise schedule and many people just don’t workout for the week, or more, that they’re on vacation. All it takes is 2 weeks for people to start losing muscle, strength and coordination; everything that we had been working on for months prior to their vacation. It’s important to me when my clients return, and it’s measurement day, that we can see the weight and body fat is still going down and their circumference measurements are continuing in the right direction. If someone puts their workouts on hold for 2 weeks, there is a very good chance that those measurements are not going to be in our favor, and that is just discouraging (for BOTH of us)!
So, here’s the deal: There are NO EXCUSES when you’re traveling! Most vacation spots these days have trails to be hiked, beaches to be walked on and bicycles to be rented. So, do it! Don’t be a lump in your lounge chair drinking beer/wine and eating s’mores all week. For those of us going on a business trip or are a part of an organized tour group chance are, we are staying in a hotel, and chances are that hotel has some kind of workout room somewhere in that building. If not, I have created a hotel room workout and all you need is the standard hotel room furniture and your body weight against gravity!
So seriously, no more excuses, you travelers!
**This program is a generic routine. It does not take into consideration knee, back, shoulder or other musculoskeletal issues or cardiovascular limitations. If you have any health concerns, please consult with me or another fitness/health professional before carrying out these exercises. Do not continue with these exercises if you experience any joint pain or an irregular heartbeat**
Jumping jacks/jog in place – 5-10mins
Circuit 1 (core/spine):
Prone back extensions – 15 reps
Bridge with spinal articulation – 12-15 reps
Crunches – 25 reps
Repeat 1-2 more times
Circuit 2 (legs, chest, abs):
Squats (or squat/jumps) – 15-20 reps
Push-ups – 15+ reps
Bicycle crunches – 15+/- reps each side
Repeat 1-2 more times
Circuit 3 (legs, core, cardio interval):
Walking or stationary lunges (depending on space) – 15 reps on each side
Plank (Alternate leg lift) – 1 minute hold
Burpees – 30 seconds – 1 min
Repeat 1-2 more times
Circuit 4 (legs, core, cardio interval):
Step-ups (using hotel desk chair) – 12-15 reps each leg
Side plank (lower/lift hips) – 10-12 lower/lifts each side
Mountain climbers – 30 seconds – 1 minute
Repeat 1-2 more times
Voila wanderlusters! Enjoy your trip!
Mon/Wed – 8am, 8:30am, 9am
Health Spa Napa Valley – Main Street St. Helena
These classes are considered small group training with a maximum of 3-4 people in a class. It’s more personal and you will receive more attention from me than in large group classes, but less money than private one-on-one training! Classes run twice per week for 4 weeks = 8 classes total. Member rate is $20/class = $160. Non-member rate is $25/class = $200 total.
Contact me or Health Spa Napa Valley to reserve your spot!!
Mon/Wed 8am – 2 open spots!
Mon/Wed 8:30am – 2 open spots!
Mon/Wed 9am – FULL!
Mon/Wed 12:30pm – 1 open spot!
Tues/Thurs 3:15 – 1 open spot!
Classes run twice per week for 4 weeks (8 classes total). $160 for members, $200 for non-members. We can pro-rate the price since the classes have already began. If you are interested, please call Health Spa Napa Valley and reserve your time slot. 707.967.8800
Click here to check out a clip of what your class could look like!
I met Terilynn when I joined a bocce team in April 2010 soon after I moved to Napa. She was (and still is) fun and happy and loved to talk… to everyone! We had a great time playing bocce, eating amazing foods, drinking wonderful wines and we always chatted about many of our daily happenings except her weight-loss and nutrition attempts.
The summer of 2011 rolled around and a new season of bocce had commenced. Terilynn showed up that first evening 20 pounds lighter with a dish of bacon-sausage something to share and started telling me all about this high protein/no carb diet she was on. That’s when our love/hate relationship truly began.
Terilynn had done an amazing job losing weight on her own between January 2011 and May of that year; however, she admitted that she was experimenting with fad diets and not really focusing on exercise. She told me that she started taking yoga and Zumba classes once per week, but she did not really know a whole lot about strength training or how to increase her cardiovascular exercise. It was another three months talking with Terilynn about her nutrition and exercise plans before she decided to invest in her health. We started training that August and she has overcome some pretty big plateaus!
This is (the beginning of) Terilynn’s story, in her own words:
“Exercise?! Sure, I exercise. By walking to dinner.”
“RUN??!! NO WAY!! You have got to be kidding me!”
“Of course I eat healthy! Beans, tacos, tortilla chips, LOTs of veggies and no sugar!”
These were the things I used to say before I became serious about my health and fitness. January 2011, I was looking through photos from my ladies New Year’s weekend and I did not like what I saw. I resolved to make a change. Ever since I decided to make that change, I have seen results. There have been days which are easier to workout and other times it is just SO hard to stay motivated. My challenge is making the time and not letting anything get in the way of a workout. With Emily’s help I have set up a program and when I follow it, I feel great! I keep my weight down and my clothes fit FANTASTICALLY!
Now, let’s be clear… I am not thrilled that I must workout or do challenging moves like squats and lunges. I’d much rather lounge around. Well, at least until I begin to miss how I feel after a workout. It still feels odd when I think about how I miss feeling sore! When there is not a little ache somewhere in my body, just to prove that I worked out, I crave exercise. It is truly strange to hear myself say that!
How did I go from a NON-believer & exercise AVOID-ER to an activist & ACTION-ist?
Emily made it easy! When I met Emily, I was starting my second “diet.” The first one did give me results and I was happy to have lost 20 pounds and not be a saggy mess of skin. I will not lie; it was HELL! The diet I chose & paid for the supplements to torture myself with, was NOT fun! As I began the second “diet” to continue losing, Emily asked me when I was going to get serious about making a change.
“What?! I am serious! Look at me, I am not eating the bread, just the bacon!!”
While I was not enthusiastic to start an exercise routine, Emily was right. I needed a nutrition & exercise plan to meet my health and fitness goals. She has guided me to a varied exercise plan; mine was too predictable & not nearly strenuous enough. I have also learned more about the food balance I need to help me stay fed, yet not over-fed. I have found that if I focus on 2 cups of greens at each meal, I can make better choices.
Today, I feel better and look better. I LOVE getting compliments from others who tell me I look great. I owe it all to Emily, because without her support I would lounge instead of lunge!
Emily has been the one to help me make this change. There were three people who went on that first diet with me back in January 2011 & today they are putting themselves through the torture again. I made a gradual change with Emily. She started me out slow, without pushing me to do the things I hate. However, when she showed me how many inches I had lost and body fat percentage I had shaved off, I asked for more exercise. ME, the exercise AVOID-ER! I have realized that my health must come first! It’s not about FINDING the time, I must MAKE the time & prioritize my responsibilities. Emily has been great in helping me understand that. She has inspired me without making me miserable. We have a good time and there have been less than a handful of times I could not walk without wincing!
Thanks Emily for not giving up on me and continuing to ask me about my health before we started working out together. Thanks for your patience & reminders during my birthday celebrations & holiday season. And, yes Emily, you’re right. Birthdays & holidays are just ONE day (not an entire month of celebrating). I will keep saying that to myself and make a change.
“OK body of mine, time to get serious & continue to follow that plan.”
Em, when did you say my next appointment with you is?
For some reason, I have a pet peeve when I see people using the TRX Suspension Trainer at the incorrect lengths for certain exercises. So, here is the breakdown:
There are 4 length conventions of the Suspension Trainer: 1. “Length Short” 2. “Mid Length” 3. “Length Mid Calf” 4. “Length Long.”
Length Short: The yellow adjustment tabs are at their highest position on the Suspension Trainer. They will line up with the single hash mark on both straps. The Suspension Trainer is used at Length Short position to perform all variation of rows. For example: TRX High Row, TRX Mid Row and TRX Low Row.
Mid-Length: The yellow adjustment tabs align with the double hash marks in the middle of the main straps. ALL standing exercises (except for rows and 3 others which are performed at length long and will be discussed momentarily) are done at mid-length.
Length Mid Calf: Handles are at knee height/foot cradles are at calves. TRX Lunge is done at this length and any exercise that you perform on the floor: Plank, Mountain Climbers, Atomic Push-ups and Hamstring Curls to name a few.
Length Long: When the adjustment tabs are at their lowest point on the straps, the foot cradles should be 3″- 4″ off the floor. The chest press, sprinter’s start and front squats are the only exercises using the Suspension Trainer at “Length Long” when discussing basic exercises. There are other exercises that are performed at this length once you progress into the more advanced exercises which I will discuss in a future blog.
If you have never felt what the Suspension Trainer can do for your body, umm, hello! What are you waiting for?! Napa Valley locals – call me! I can bring a TRX to you, we can meet in a park or you can meet me at Health Spa Napa Valley in Saint Helena. People not near me, click here to find a TRX-pert near you or heck, just call me!
Click the ad below to check out the TRX store!