Be Empowered, Move Your Body, Free Your Mind

Organic Overload

2008-08-19T15:55:00.001-07:00

Are you on organic overload and feeling overwhelmed when you go to the grocery store? Finding some organic produce more expensive than others and not sure what things you really should go for organic?

Here is a list of what is known as the "Dirty Dozen", these are the top 12 fruits and veggies to go organic whenever possible. These are the ones that generally contain the most pesticides.

* Peaches
* Apples
* Sweet Bell Peppers
* Celery
* Nectarines
* Strawberries
* Cherries
* Pears
* Grapes
* Spinach
* Lettuce
* Potatoes

Happy Grocery Shopping!

~Amanda

Problems with Plastic?

2008-07-26T18:50:00.001-07:00

As my intention with this blog is not only to communicate with you empowering fitness tips, movements and current research, but to also add sprinkles of green living so we can all live and breathe easier in a clean environment (internal and external).

I would like to share with you my problem with plastic and my journey with it do date! No, I am not talking about credit cards. I am talking about all the other plastic we encounter on a daily basis. Water bottles, food containers, storage containers and health and beauty products just to name a few. My issue began last Christmas when I decided that it was time for my partner and I to begin using glass containers for food storage (everything from pasta to dried cranberries) and for food preparation and the storing of afterwards for leftovers, reheating, etc. I try to live a conscious life, with emphasis on protecting the environment whenever possible. I had enough of plastic, had read enough articles on the negative affects it had on the environment and some of the possible links to cancers and other diseases. However, what was I now to do with all these plastic containers I had encountered over the years? I couldn't just throw them out, wouldn't that be creating more waste and wouldn't they either sit in a landfill for many years or travel a far distance and endure intense procedures and energy to recycle any products? But what is a girl to do? Of course I wanted the new glass storage containers, and wanted enough to replace all the plastic I had. So I recycled most of the plastic storage containers that we had, came up with creative storage containers for paper products and office supplies, donated some, and then kept a few in case of emergency. I know, what kind of emergency will you have that you just HAVE to have a container to put something in, even if it may contain harmful chemicals that could strain my respiratory system, or taint our blood. My partner, who has graced a more environmentally conscious life with open arms (thanks baby!) insisted that he would not take glass containers to work and that he would probably just break them during the transport from home to work, etc. So, I kept a few, for those few days he packs a lunch.

Maybe its time to go through some of your plastics and see what you have hiding under your cupboards. Take a look at the number on the bottom of any containers you may have, including those that are in the fridge or grocery store and see how it corresponds to the info below:

On the bottom of your plastic product there will be a triangle with a number. Correspond the number on the plastic to the number below.

1. PET or PETE (polyethylene terephthlalate), safe and recyclable
2. HDPE (high density polyethylene), safe and recyclable
3. Vinyl or PVS (polyvinyl chloride), not safe, not recyclable
4. LDPE (low density polyethylene), safe, recycling available in some places. See if your local grocery store has a plastic bag recycle program.
5. PP (polypropylene), safe and recyclable in some areas.
6. PS (polystyrene), not safe, recycling available in some areas.
7. PC- safety unknown, not recyclable
PLA (polyactide), safe, not recyclable but can be composted.

If you haven't made the switch from plastic to a more environmentally friendly product I challenge you to start now! Why not pick up a sturdy, durable and fun looking stainless steel water bottle. Sigg is a very popular company making these eco-friendly and reusable bottles, but many others are popping up. You have probably seen some in your neighborhood as more people begin to make the switch.

Be environmentally friendly....Go Green!

~A

CanFit Pro Conference - Toronto 2008

2008-07-20T15:20:00.001-07:00

If you are looking for something fun and motivating to do this summer and have fitness on your mind why not check out the CanFit Pro Health & Wellness conference in Toronto this August 14-17th. Held annually at the Metro Toronto Convention Centre this conference packs in thousands and thousands of fitness enthusiasts, including personal trainers, yoga instructors, massage therapists, and MANY MORE! Now, you may be thinking that you wouldn't have any interest in a continuing education event for health professionals, maybe you prefer being a fitness enthusiast and concentrating on your own workouts and active living. Check out the conferences Consumer Wellness day (www.canfitpro.com) held on the Saturday of the conference. Sure to inspire and motivate you in taking your fitness to the next level. Be educated on how to move with a purpose and create a sound and healthy life.

Looking to join in on an Aquafitness session? Check out my Workshop, Aqua Blast, on the Friday evening, with high intensity kickbox inspired movements in an interval training atmosphere. Looking for some muscle conditioning and powerful movement? Why not try my Powerful Progressions workshop held on the Sunday morning. Powerful Progressions is a two part series, with a lecture and workshop based component. Don't forget to attend the Opening Ceremonies on Friday, with internally renowned fitness expert Kathy Smith and many of the other wonderful, knowledgeable and passionate presenters. Some of my favourites include; Laura Warf, Juliane Arney, Douglas Brooks, Dr Len Kravitz, Peter Twist, Charlene Kopansky and Connie Jasinskas.

I hope to see you at the upcoming conference!

~A

Learning to let things go

2008-07-12T05:58:00.000-07:00

Wow, it has been a very long time since my last post. Or should I say a VERY VERY VERY long time. For a while there seemed to be a whirlwind of activities happening within my life, including the completion of the 250 hour yoga teacher training course, the purchase of a brand new home (and our first!), work, work, work, and oh, yea the development of the business and various projects. It came to a point where I needed to let things go. To stop grasping and holding onto things that were not in line with my life's purpose and what I really wanted to accomplish. However, the art of letting things go is usually alot harder than it is to just say you will do it. In a whirlwind of various things to complete (and yes, I add things to my To Do list that don't really need immediate attention, its the over organizer in me!) a clear thought crossed my mind. JUST LET IT BE! Let it go! I was not being mindful with my work and activties as I was just trying to get everything completed, instead of being totally present for each task at hand.

The past few months have been spent looking at what I want to accomplish and do and what is aligned with my life's purpose, hopes, wishes and desires. I have spent many of days drawing out the things that mean the most to me in my life and what I really would like to do and accomplish. I am now spending time doing the same for the company, ensuring that both are aligned with not just a purpose, but a purpose that is meaningful and works towards my life's purpose.

Needless to say there have been many ups and downs, but most important I feel more free. Free from letting things go that I didn't need to hold on to anymore. Things that I didn't need to keep on my to do list. So here is a big hooray for moving forward and being mindful along the way in order to ensure I stay aligned with my purpose and goals.

So now that I have shared maybe there is something that you would like to take the opportunity to let go. Don't be afraid, just think of how free you will feel afterwards!

~Amanda

Yummy Food for Mind & Body!

2008-02-07T08:58:00.000-08:00

Are you looking for a way to re-vamp your food repetoire?! Try including some of the food below in your daily menu and in a few days you may begin to feel a nice energy boost and more mental awareness! Enjoy!

almonds
apples
blueberries
broccoli
cinnamon
dark chocolate
flax seeds (ground them up and add to food and drinks!)
garlic
ginger
green tea
kale
lemons
lentils
mushrooms
tomatoes

Go Green!

2008-02-06T12:55:00.000-08:00

Next time you get the urge to clean (or can't stand the dirt caked on your floors anymore) grab the vinegar, turn up your favourite cd and get allow yourself to moove and groove while you clean the green way!

Floors (ceramic/vinyl) one cup of water with 3-4L of water. I enjoy scrubbing with extremely warm water, but remember not to waste the hot water!

Windows- vinegar and water (equal mix)

Disinfectant- Mix together 1tsp borax, 3tbsp vinegar, 1/4 cup natural soap and 2-2.5 cups of very warm water.

Still looking for other ways to incorporate more green living into your lifestyle? Here are some of my favourite tips on the path to going green!

* support bamboo products (flooring, towels, clothing)
* use natural cleaning products
* eat locally produced food
* go organic!
* unplug ALL appliances and electrical outlets at night and when you are away.
* use a push lawn mower
* walk or bike! yes, even if you have to go more than a few blocks away. The fresh air is good for you!
* pick up litter, don't walk by it! Be the person behind the change, you never know who is watching you and maybe they pick up the next piece of litter they see.
* re-use plastic bags, sandwich bags
* take your own bags to go shopping!
* don't put anything on your face or body that you wouldn't eat! think organic, natural. Why doesn't your face and body deserve the best?
* turn off the dishwashers dry cycle.

~A

Keeping Warm & Fresh This Winter

2008-02-06T11:53:00.001-08:00

I wanted to share with you some of my favourite home made scrubs and soaks that are simple to make but relaxing and rejuvenating!

Open up a nice bottle of wine (with a few friends or spend time to reflect on your own!), mix up your beauty products and enjoy! Follow up with a long soak in an Epsom salt bath to relax and renew your ever busy muscles and a heart warming book.

Quick Shower Scrub
Mix a cucumber (peeled and grated) with 1 cup of buttermilk. Mix together. Add in 1/2cup sea salt and thoroughly mix. Enjoy!

Coconut Hair Pick-me-Up
Add an ounce of cocunut oil to half an avacodo. Mash and mix well. Massage mixture into your hair, allow it to soak in and thoroughly rinse and follow with shampoo and conditioner.

Raspberry Lip Gloss
Mash a raspberry in a spoonful of aloe vera gel and a smaller spoonful of honey. Keep this in the fridge for a quick at home moisture fix. Warning- can be worn out and about, but take a minute to wipe off any leftover raspberry seeds on your lips!

Comfortable & Tres Chic Clothing for your fitness workouts.

2008-01-25T11:36:00.000-08:00

I find with teaching classes throughout the day, all of various levels and types, and taking care of the 2 adorable children (I am also a nanny!) clothing can sometimes be a challenge. It can be hard to get motivated to dab on some lip gloss, actually blow dry my hair and look like I am some what 'put together'.

As an avid yogini who is trying to maintain a very green lifestyle, while working full time, adding on another part time business and continue to carve out 'me time', looking put together can sometimes be a challenge.

I want to share with you some of my findings for staying comfortable and chic for your fitness workout and beyond!

Here are some eco-friendly and very chic and comfortable clothing to wear to your fitness class, while you work out, then out and about the City!

TranquliT: Eco Luxe Lifestyle Wear for Yoga & Beyond
www.tranquilit.com
I am loving their wrap dress, tube top, and little skirt for over yoga pants! All eco-friendly fabrics, mainly bamboo, all wrapped in a very cute package just for you!

Karma Wear: A Company Made Out of Frustration!
www.karmawearinc.com

What a better way to spend an afternoon after a morning fitness class then a nice and fresh lunch in the market, followed by a visit to Karma Wear to stock up on eco-friendly clothing for men and women!

I love the bamboo relaxation pants and bamboo shawl that can be worn so many different ways! I have worn it to class, out for a nice meal with close friends and a night on the town! Next time you are in the Ottawa Market area make sure you make a stop at Karma Wear!

Arbour Shop
www.arbourshop.com

The Arbour Shop, at their friendly Glebe location, is a great way to purchase a few new hemp clothing staples, choose a fabulous new nail polish (all natural and eco-friendly!), and cleaning supplies. Don't forget to also check out the great wall of book resources!

Regardless to what you may have heard in the past Hemp is a very comfortable product to wear!

lululemon athletica
www.lululemon.com
A classic staple to my wardrobe for those who know me! Everything fits just perfect and can be worn anywhere! Wears extremely well and ever lasting. Check out their upcoming Warehouse Sale at the Lansdowne Abderdeen Pavillion January 31-February 3rd in Ottawa.

Invest in clothing that will allow your body to be empowered, move your body and free your mind!

Namaste

~A

What is Your Intention for 2008?

2008-01-13T09:59:00.000-08:00

So like most individuals the pressure of society builds towards New Years Eve as the internal buzz of the question- "what will be my new years resolution(s) this year?"
In past years I have dreaded this question leading up to New Years Day. Always thinking what will I resolve this year and why even bother...they are so hard to keep anyways! They last a few weeks, if you are lucky months, and then my mind is on something else I want to do or dedicate more time to.

I decided this year I would create an intention, instead of a resolution. I liked the positive feeling when saying "intention", as in I intend to do something, but if something happens and I decide to let that intention go for whatever reason that that is okay and I am not a bad person for doing so.

So I will share with you that this year I created an intention that I believe will make my life a little easier and more enjoyable. On the personal side- I intend to spend more time on doing things that I enjoy that do not involve my work or business. On the business side- I also intend to create more short term goals that encompass the vision and mission I have created allowing me the opportunity to be creative and see projects from start to finish in a more timely manner. What this really means is FOCUS, DIRECTION, one area at a time!

Now it is your turn...what is your intention for 2008? Remember to take small steps that will enable you to feel empowered and allow your spirit to soar. Does it really matter if your family has take out tonight so you can make your favourite yoga class!?! Don't sweat the small stuff, and take time out to enjoy the things you haven't in the past!

~A

Is Your Group Fitness Instructor or Personal Trainer Even Certified? Part 2

2007-09-19T10:33:00.000-07:00

You may be looking for a new group fitness class to add to your weekly physical activity, or you may already have a regular class that you enjoy. You may know your instructors name, enjoy their music and energy, however do you know who they are certified with, if they are certified at all? Does your group fitness instructor inform you of new events they may have attended and continuing education opportunities they have taken part in in the last few months?

It is my intention to present Group Fitness certifications, through nationally recognized organizations and present what prerequisites are required to participate in certifications, and what each certification details. Two of the more "popular" group fitness certification courses in Canada are as follows:

Group Fitness

Can Fit Pro (www.canfitpro.com)
This 22 hour course is open to all who have an interest in leading group fitness classes, and are physically able to do so. This course details various types of music, healthy living, proper nutrition, and skeletal, muscular, neurological, cardiovascular and pulmonary systems. Components of fitness, including warm up, cardiovascular, muscular endurance and strength, and flexibility and cool-downs are emphasized through confident phrasing, cueing, motivation and leadership. Candidates must complete a theory and practical examination upon course completion in order to become certified.
Recertification is every year. Individuals must be a current CanFit Pro member and have at least 4 Continuing Education Credits and have a current CPR certification.

YMCA (www.ymcaywca.ca)

Candidates must first complete a 20 hour Basic Theory course, along with a theory component. This is an "open" course for all individuals who would like to continue with group fitness, personal training, and Water Fitness training.
Individuals then complete a Group Fitness Fundamentals Course (8 hours in length) that includes moving to music and group leadership. Once completed individuals pick an area of specialty (or complete all!) such as Choreography (8 hours), or Strength and Stretch, and Indoor Cycling. Individuals then complete 4-12 hours of Apprenticeship training (practice teaching) and 4 hours of mentoring outside of the YMCA. This is all followed by completion of a practical evaluation.
Recertification is every two years. Individuals must show proof of at least 50 hours of instruction in the area of specialty that they are recertifying within the last two years. Recertification also requires 16 continuing education credits, 8 of which must be from the YMCA. YMCA leaders are re-evaluated through a practical examination and evaluated by a YMCA Evaluator and Trainer every two years. CPR must also be current.

Please remember that if you are participating in a Specialty Class that you should also make sure your trainer/instructor is certified and has participated in continuing education opportunities for that specialty. For example: Spinning/Group Cycle, Fusion classes (yoga, pilates, tai-chi).

Spinning / Cycling Certifications
The YMCA (www.ymcaywca.ca), MadDogg Spinning (www.spinning.com) and Schwinn Cycling (www.schwinn.com)

Pilates Certifications
There are several certifications that are offered to individuals interested in becoming certified in pilates. However, please take note that these courses range from 1 day in length to 14-30 days in length for full certifications. Look at what your goals and objectives are for your mind, body and spirit when deciding what class is best for you. Ask your instructor who they are certified with and how long they have been practicing / teaching. From my personal experience and interest I enjoy and usually only attend classes with educated instructors who have taken certifications with a company such as Stott Pilates. Remember there are several certification companies available, but none are regulated by a governing provincial or federal body in Ontario. What are your instructors pilates qualifications, how long have they been practicing, do they teach other disciplines, do they participate in continuing education opportunities regularly? Ask them! Your safety comes first!

Yoga Certifications
Just like every other health and fitness specialty class and discipline their are several different certification options. It also seems that yoga has started to become "watered down" as yoga has become popular in our society and everyone wants to jump on the yoga crave! However, are you willing to trade quality for quantity of classes available? I am a strong advocate of attending a class that has a certified teacher with the Yoga Alliance. Yoga Alliance is a governing body that requires at least 200 hours of yoga training, with many practicums and theory components involved. If your yoga teacher has dedicated their time towards a 200 or 500 hour teacher training you know they are for real! They are teaching you real yoga, with a strong understanding of yoga philosophy, how the body works and moves and will be able to meet your specific needs, injuries and desires.

Stay tuned for Part 3, our last and final discussion on Fitness Certifications. I will look at Personal Training, certifications available and continuing education opportunities!

Keep Fit, Keep Moving, Keep it Fun!
~A

Is Your Group Fitness Instructor or Personal Trainer Even Certified? Part 1

2007-09-07T09:26:00.000-07:00

Are you aware that there is currently NO governing body within Canada that regulates what certifications and qualifications are acceptable for health and fitness professionals? Do you know that your aquafitness instructor may of only completed a 20 hour certification, compared to another instructor who has completed 40 hours of theory, plus practical and theory examinations? Is your instructor somebody who took an online course that does not include a comprehensive theory and / or practical examination?

There are numerous certification companies through Canada, North America and the World. Some of these organizations have been seen as a leader in the industry for many years, if not decades, with others making their way into the fitness industry within the last few years.

It is my intentions to assist you in further understanding the organizations and certification companies that are available for education, as well as the amount of training and examination procedures that are required within these organizations. My experience within the fitness industry has greatly expanded in the last decade and I look forward to sharing what I have learned and seen first hand with you! It is also my intention to continue this article in a non-bias manner to ensure all certification companies are presented in a fair and researched based manner. I will present information for the following:

AquaFitness
Group Fitness
Spinning
Personal Training
Yoga

Please note that certification companies are NOT presented in any particular order of preference or education level, etc.

Group AquaFitness

Canadian AquaFitness Leaders Alliance (CALA)
*Requires candidates to complete 20 hours of Vertical Water Training (includes physics/science of water, components of fitness, anatomy and physiology with application to water training, 20 hours of Group AquaFitness Training, 2 theory exams / assignments + 1 practical examination (30 minutes). Candidates must then participate in at least 8 continuing education hours that are approved by CALA on an annual basis and renew yearly membership.

YMCA
*Requires candidates to complete 20 hours of "Basic Theory" (required for anybody wanting to participate in Personal Training, Group Fitness, AquaFitness courses) + 16 hours Water Fit. Must then complete 8-16 apprenticeship hours. Must complete practical and theory examination. Recertification is every two years. Must show prove of at least 50 hours of instruction, complete 16 credits from workshops, 8 of which must be from YMCA.

WaterArt

*Requires 16 hours of training (8 hours practical, 8 hours theory), theory and practical examination. Recertification requires either 1) 16 hours of home study 2) 16 hours of on site training, or 3) Take another certification through WaterArt.

Take a moment to ask your instructor who they are certified with, how long they have been certified, and when the last time they recertified was. Your exercise is YOUR class...you deserve the best!

Stay tuned for Part 2 on Group Fitness Instructors.....

~A

No Equipment? No Problem!

2007-06-12T04:19:00.000-07:00

No Equipment? No excuses! I am here to share with you the value of using your body as a training medium and gaining full benefits from functional strength training! Whether you are a busy mother with children, working gal, or just plain "caught up in the whirlwind of life!" you will be able to complete basic strength training exercises to tone muscle, lose fat and love yourself while on the journey!

Let's start with what exercises you can complete that will increase your overall strength, utilize your whole body and take little time to complete. Whenever you have a minute throughout the day, or during a tv commercial, while at the park, or on your lunch, you will be able to complete these 5 movements. Always begin in proper posture, standing tall, shoulders back and down, activated abdominals, eyes looking forward, chin retracted and ears, shoulders and hips aligned. These movements have been desigend through PTN Trainer Online, a program DeGrace Energetics is proud to utilize for all of our clients on a daily basis. We offer our online trainer program internationally and welcome you to contact us for more information! It offers the benefits of having a personal trainer in the comfort of your own home, workout on your own time (not the trainers schedule) and save money (fraction of the cost of in person training).

1. Squat

Preparation :
Stand in proper alignment , at shoulder width, with hands behind the head, fingers interlocked (DO NOT PRESS INTO THE HEAD/NECK).
Movement :
Draw your belly button inward toward your spine.
Allow yourself to lower to a squat position (think sitting down on a chair!) under control without compensation.
Extend your hips, knees and ankles to a standing position.

Busy Mom out for a Walk? Why not make a commitment to yourself and your body....the next time you are out for a walk try doing squats
consecutively while waiting at a stop light, or every few blocks!?

2. Lunge Forward

Preparation :
Stand in proper alignment with hands on hips
Place feet straight ahead and shoulder width apart

Movement :
From optimal postural alignment, draw your lower abdomen inward toward your spine (activating the deep stabilizing mechanism)
While maintaining optimal spinal alignment, step forward and descend slowly by bending at the hips, knees and ankles
During the descent maintain weight distribution between the heels and mid-foot
Do not allow the feet to cave inward or shift outward
The knees should track between the first and second toes
Perform downward reps slowly and concentrate on the descent and the alignment of your body
Only descend down as far as you can maintain optimal alignment throughout the entire kinetic chain
Keep upper torso erect. Leaning forward is potentially injurious to the spine, knee and ankle. Note: Leaning forward may be a result of poor hip joint flexibility and a weak core
While maintaining tone in the lower abdomen (transversus, etc.) and optimal kinetic chain

Busy Mom at the Sports Game?! Whether you are chasing one of your little ones around in the park, or have the opportunity to sit and watch your child play why not take one quick time around the field doing forward lunges?! You will be glad that you took the 5 minutes to complete the exercise and feel invigorated!

3. Standing Calf Raise

Preparation :
Stand in proper alignment with hands on hips and feet straight ahead.
Ensure ideal scapular position by an adequate retraction and depression and chin tuck.
Grip toes on the ground.

Movement :
While maintaining total body alignment, raise heals off floor and hold.
Lower slowly and repeat.
Make sure that there is good stability in the frontal plane (no subtalar joint inversion or eversion)
Progress to calf raise off a step for more range of motion (dorsiflexion).

Busy Mom? Next time you are at the park, helping your child up the slide, or pushing them on the swing try some calf raises while you are standing!

4. Bridge

Preparation :
Begin by lying flat on floor in supine position (on your back) with knees bent, feet flat, toes pointing straight ahead and arms by sides.
Activate core by drawing navel towards the spine and squeezing the glutes.

Movement :
With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
Hold and slowly return back to floor, touching floor momentarily then repeat.
If your hamstring (the back of your leg) is cramping, check your pelvis for correct alignment. Pelvis should be neutral (your bum and hips should not be pushed out or in, think of keeping shoulders in line with hips!) - asis and psis should be even or horizontal.

Busy Mom with a young child? Place your infant or toddler on your abdominals and hips, with their back resting on the front of your legs. As you lift your hips off the ground and come back down you become a human ride! Remember to move with control and strength.

5. Push Up

Preparation :
In a prone position (on your front), place hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed (bent) at 90 degrees.
Come into plank position with elbows extended (straight but not locked), make sure the entire body is in a neutral position. Activate your abdominals and do not allow your glutes to stick up.

Movement :
Flexing (bending) at elbows, lower the body, maintaining neutral spine.
Push back to starting position.

*you may place your knees on the floor, you may keep toes on the floor, or try one foot on the floor and other foot lifted off!

Busy Mom? If you have an infant you can place your child underneath you and share your kisses as you begin lowering yourself towards the floor. SAFETY FIRST!- remember to ensure you are confident and comfortable with the movement before trying with your child below! As you gain strength you can have your toddler or child lay on your back and add more resistance!

The next time you see a television commercial, need a break from reading a good book, or need some energy fit one, two, or all five of the movements above into your day. Please remember that you should be injury free and have your doctors recommendation for such physical activity before completing any movements or exercises!

Stay tuned for the next posting!

~A

Are You Missing Out?

2007-06-07T04:07:00.000-07:00

You are probably thinking......am I missing out on what!? What is it now that I am supposed to fit into an already busy schedule, with work, family, leisure and spending time for ME! Trust me....you want in on this......it's the POWER OF STRENGTH TRAINING!

Hey Ladies! There is a very large misconception that you will gain large amounts of muscle and become bulky from strength training, however if you think of high number of repititions with a smaller weight that still challenges the muscles you will gain muscular endurance! As we begin to age we begin to lose our muscle mass that we have built up (or lack there of) over the past years. As women begin to journey through menopause your muscle mass is lost even quicker. Lack of muscle mass leads to a lower metabolism, which leads to the reason why you may be feeling a little heavier than before. Women who strength train, even 2-3 days per week, show improvement in muscle mass and an increase in their metabolism. Your metabolism is continually burning calories for you.....even when you are sitting watching tv and sleeping!

Stop running for hours on end, looking to burn calories and fat. Without adding strength training to the mix you are MISSING OUT! Think that spending time on cardio and strength training each workout will take up too much time? How about interval or circuit training. Try completing a few strength training exercises, then a cardio, followed by a few more strength training and then another cardio. Move from exercise to exercise with little to no rest. Feeling really energized? How about a strength training exercise (bicep curl) followed immediately by a few minutes of skipping, repeated a few times? WHEW!

Stay tuned for how you can add functional strength training to your day with no equipment and very little time!!!

~A