Tag Archives: personal trainer

free gyms

Local Parks: The Free Gyms

free gymsOne of the biggest excuses to avoid jump starting your fitness and healthy lifestyle is the cost.  I understand, gyms can be expensive!

One way to avoid high prices is to studio hop.  Many privately owned cross fit gyms, yoga studios, and barre method gyms offer specials for new comers.  During the winter you can try each one through the beginners specials.  Who knows you may find something new you love.  Worst case you will work your muscles differently, gaining maximum burn.

As the weather begins to improve though we can even cut those costs by getting out and exploring the local parks in your area.   They are the free gyms!!   When I lived in Seattle I loved Seward Park, Gasworks ParkKerry Park, The Burke-Gilman Running Trail, Marymoor, and the UW Arboretum.

Shelby Park Nashville 02.jpgSince I’ve been in Nashville I’ve done laps and used the random steps and kid playgrounds for strength routines on the Downtown Riverfront, and at Centennial Park, Percy Warner Park, Shelby Park, and Fannie Mae Park.

Many local parks have either a long waterfront trail, or a running loop.  There are plenty of benches, Monkey Bars, bleachers, and bike racks to attach spri bands and do cross fit style workouts with your at home exercise equipment.  CHeck

Check out this youtube playlist: http://www.youtube.com/playlist?list=PLH9I3etWrhftr0O5KMGs3Y8DiDNswFjd1&feature=view_all

or below for inspiration on how to kick your own booty for free in your local parks!

No Equipment Needed:

 

Toe Touch

Leg Drives

Split Jumps

Diamond Pushup

Advances Single Leg Squat

Spri Band Need:

Spri Band Bicep Curl

Pushup Position Lat Pull

 

 

runner's strength workout

Runner’s Strength Workout: Stay Injury Free and Power Up Those Hills with These Moves!

Often runners spend all their time running.–Sound Familiar??

Doing this, leads to overuse injuries as well as that “skinny fat” look none of us want to have.

It is important to do strength training a couple times a week, to keep you running injury free and keep your body looking toned and fit.

I developed this runner’s strength workout to do just that.  The exercises are designed to work your gluteus medius, obliques, and stability muscles to protect against overuse injuries such as runners’ knee, while also working your larger muscles such as your gluteus maximus, biceps, and triceps so you stay toned with a perky booty and can power up those hills!

 

Do each exercise 3x through for the perfect 15 min strength routine to complement your running!

 

broccoli salad

Broccoli Salad

broccoli salad

Ingredients:

  • 5 Cups Broccoli
  • 5 Slices Turkey Bacon
  • 1 cup Sugar Free Craisons
  • 1/2 cup Shaved Walnuts
  • 1 cup Blue Cheese Crumbles
  • 6 Tbsp Trader Joe’s Lite Champagne Vinaigrette

Prep:

  • Chop Broccoli
  • Chop Bacon in pieces and fry until crispy
  • Combine all in a bowl and toss with Vinaigrette

Bring a broccoli salad to a picnic or potluck for a healthy salad side dish option to keep you and fellow health conscious friends on track 🙂 !

Makes 10 Serving.  Each Serving:  10.7g Fat  4.9 Carbs, 1.6g Fiber, and 6.1g Protein

 

 

 

healthy steak salads

Date Night Healthy Steak Salads

healthy steak saladsIngredients:

  • 8-12oz  Skirt Steak
  • 2 cups Spinach
  • 2 cups mixed greens
  • Low Fat Blue Cheese Crumbles
  • 8 Cherry Tomatoes
  • 1/2 Avocado
  • 1/2 apple
  • 1/2 cup Walnuts
  • 4 tbsp Olive Oil
  • 1 tbsp Hot Sauce
  • 1 tsp garlic salt
  • 1 tsp ground black pepper
  • 4 tbsp low cal dressing I recommend Goddess Lite

Prep:

  • Marinade Steak with 2 tbsp olive oil, hot sauce, garlic salt, and ground pepper.  Let sit for an hour plus.
  • Combine Greens, Spinach, blue cheese, walnuts, apple, avocado, and cherry tomatoes in salad bowl.
  • Toss with salad dressing.
  • Sear steak for 1 min each side.
  • Finish in the oven for 5 min.
  • Slice and serve on top of salad.

Both you and you significant other will enjoy these healthy steak salads on date night!

tricks to add to veggies to meals

Tricks to Add Veggies to Meals

Whether you have kids, or you hate veggies as much as kids do; it is still important to eat them.  Here are some tricks to add veggies to meals.  You’ll never miss out on your 9 servings a day again!

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Check out these recipes for some tricks to add veggies to meals!:

  1. Chicken Curry
  2. Zucchini Pizzas
  3. Chicken Stir Fry
  4. Slow Cooked Spicy Pepper Sausage Soup

 

tricks to add to veggies to meals

The sooner you learn the tricks to add veggies to meals, the sooner you can stick to your paleo food pyramid!