Slacker

So I have been slacking on the posts- Sorry- I have been trying to get my website in full operation. If you would like to look at the rates and all of that fun stuff-please visit one www.inmotionbend.com for information on personal training, group classes, rates, yoga, bootcamp, corporate fitness and wellness, and golf fitness.
I have a dedicated golf fitness website at www.inmotiongolffitness.com or you can also look for my womens bootcamp at www.bootcampbend.com.
I also wanted to post a workout for the week. We have been spoiled with the great weather we have had till now and I am sure some of you are going a little crazy being stuck inside so I wanted to give you an entire body weight workout you could do at home.
Start with easy body weight squats to start warming up.
Go into some high knees and butt kickers for 30 sec. each
10 pushups
10 dips
50 Jumping jacks
15 pushups
15 dips
50 jumping jacks
20 pushups
20 dips
50 jumping jacks
Rest
10 lunges each leg
10 squats
50 bicyles crunches
15 lunges
15 squats
50 Bicycle crunches
20 lunges
20 squats
50 Bicycle crunches

Have Fun!!

Oprah and Fitness

Oprah is coming clean in the January issue of her O magazine about the weight she has gained back and her frustration with the whole thing. We love her no matter her size, but it's a reminder that no amount of money can buy you good health and a rockin' body.
This cover is also a great example of why I never keep photos around of me wearing a bare-midriff shirt.

Other 5 ideas

6. Combine several varieties of dry beans and lentils, such as pinto, northern, black-eyed peas and soybeans. Repackage them in decorative jars or tins. Supply your favorite recipes and seasonings. You can also add a wooden spoon or fill a straw hat or gardening gloves with herbs, spices, or vegetable seeds.

7. An Ipod, zune or other similar device works wonders to beat boredom. Download your favorite workout, make some playlists and hit the road or gym.

8. Someone looking to loose weight can try dotfit.com- They not only have supplements that are pharmaceutical grade, great breakfast and snack bars that are good for you- you can also track your food on-line and have your own personal local councilor at inMotion Training Studio that can help you figure out meal plans and help track bodyfat and weight as well.

9. On-line workouts- many of us are busy- We don't have time to always be on a schedule to workout either at a club or with a trainer- nor do people always have the money for a trainer. If you just need guidance and exercises put in an order you understand and can follow them- online training might be best for you. .It usually costs the same as a membership but you can do it at home or within your time frame and still be help accountable. You can meet with your trainer once every month or couple of months to keep you on track at a fraction of the cost. We not only offer personal training but access to on-line training and exercises as well.

10. Golf Fitness-- For the golfer in the family golf fitness training by a Titleist Golf Fitness Instructor can help elevate your game to the next level. Instead of spending money on a new driver, spend it on yourself and see what a physical difference having a certified Titleist Assessment can do for you. You can also get workouts on-line that are tailored to your specific physical limitations and are guaranteed to improve your game in the Spring.

Healthy Gift Ideas

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10 Last Minute Gift Ideas for an inMotion Holiday

If you’ve hit a wall on what to get your friends or family for the holidays, then why not get them a fitness gift. Heck, you could even put some fitness gifts on your own holiday wish list. After all, who doesn’t want to look or perform better? Here is my official top 10 list of the best last minute fitness gifts for 2008:

1.) A Foam Roller

If you’re like most people, you spend a lot of your day planted at a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?

Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will encourage injury prevention and improve performance. It’s ideal to use for at least five minutes pre-workout to loosen up your muscles and improve the qaulity of the muscle tissue you are getting ready to use. You can also use it post-workout to help promote recovery and regeneration. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.

If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. I get all of my foam rollers from Perform Better. My brand of choice is The EVA Premium Foam Roller (about $30), I have used it every day for the last several years and I swear by it! You can get it here http://www.performbetter.com/.

2.) Resistance Bands

Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!

I recommend the Perform Better bands if you are looking for something a little more cost effective. You can check out the bands at http://www.performbetter.com/ or http://www.resistancebandtraining.com/.

3.) A Gift Card to a Sporting Goods Store For Fitness Equipment and Apparel

You can’t beat a sporting goods store like Dick’s Sporting Goods to get the best fitness equipment and apparel on the market today. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles. I also would like to state the fact that I am jealous of the selection of workout gear for females. Men don’t have a million things to choose from and that makes me upset…rant over.

4.) A Gift Card to a healthy grocery store.

Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer like Whole Foods or Bloomingfoods to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?

I must admit, several years ago I thought Bloomingfoods was just for hippies, but boy was I wrong. I now shop there, Sahara Mart and the new Kroger on the eastside has a great organic/health food selection. The key is to go in with a budget in mind (e.g. spend $50 bucks on protein, $20 on fruits and veggies, and $10 on miscellaneous items) only buying what you need.

5.) A Gift Card to a Massage Therapist

Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!

Check back later this week for the final 5 gift ideas!

Contest

Well- I have been doing this contest for my business with other trainers to help motivate each other and it really has held me accountable. One of the things is to blog more and as you can see I have been doing that- soon everyone that visits my website www.inmotionbend.com will have access to great workouts daily. I wanted to post this so I had someone to hold me accountable- my goal is to have my website done this weekend. I should be able to get it done considering I can't do anything at the studio because the city is soooo slow.
Here is the workout of the day I promised as well- is has a crossfit feel to it so hold on it's gonna be a bummpy ride:)
25 jumping jack
25 burpies
25 wall ball throws
25 lunge jumps
50 yard sprint
Repeat

25 rows with pushups- dumbbells needed
25 dips
25 V-ups
25 side V-ups
25 step ups with overhead press
25 box jumps
Repeat

Workout and more!

Slow Progress- I was really hoping to get the studio open by the 15th- I really don't know if that will happen but am hopeful. I really believe that it is going to be great once we are up and running. I have some really great ideas and want to offer something that everyone can afford.
I want to start posting a workout of the day some will be short and sweet and some will take some time. I would like the first one to be short and sweet to show you that you don't need much time to get in shape.
10 body weight squats
10 pushups
10 lunges
10 squat jumps
50 bicycles
Repeat above
20 sec. plank
10burpies/squat thrusts
10 side to side hops
10 one leg touchdown each leg
50 jumping jacks
Repeat above and your done.
Not so bad right??
If you are really deconditioned then only do one round of each. In the near future i will try to add some pictures for the ones you might not know:)
Ok need to head to volleyball- Championships tonight!

It's a new day!

So my main computer went down today but I guess that is what happens when you have no time and then have to deal with it. I guess that is usually what happens in life- we feel like things keep popping up that aren't in our control and we let them take over and then eventually forget about ourselves. Just remember you are important too and if you aren't taken care of or healthy then neither is your family.
So lesson for the day- don't let life get in the way of your success and goals- You are important too!
I hope everyone had a great Thanksgiving- mine was great- didn't have to cook a thing and Grandma made some great dishes. I feel very grateful for my life and my family which have really helped out not only in life but when I have needed them most.
Till next time!
Shannon