Blog

Got 20 Minutes? Sculpt + Burn Your Entire Body!

March 7, 2019

I’m sharing one of my favorite workouts to sculpt your muscles & burn calories. Plus you can do this at home. Also at the gym. And most hotel gyms have what you need to sculpt + burn your entire body! Plus it takes only 20 minutes! So, when you add a weight (I chose a medicine ball) to your workout; you will get the amazing benefits of burning calories and fat! In addition, you will sculpt and strengthen your body too!

As this is one of the best ways I have found to sculpt + burn calories. Because when you add the weight to your strength training, it brings up your heart rate. And that equates to burning more calories/fat + better sculpting/toning your body! Don’t you want to multitask when you’re doing your workouts? I know that I do!

Get Ready!

Now, I use the medicine ball for many of my own home workouts, for my clients workouts and also while exercising at the gym. If you are not familiar with medicine balls (Mb), they come in a variety of weights. And are very similar to dumbbells; which could also be used for these exercises. But for a great way to include more variety in your workout; I challenge you to try the medicine ball. Here is the suggested weight, depending on your level of fitness.

Beginner Level: 4lb. + 6lb.

Intermediate Level: 6lb. + 8lb.

Advanced Level: 8lb. + 10lb.

DO: 3 sets of 15 reps. for each exercise, resting for about 30 to 60 seconds between each set. But do not rest much longer than that, as it’s important to keep your heart rate elevated during these exercise’s for the best calorie/fat burning; while only bringing it down slightly during your rest. This is known as an HIIT (High Intensity Interval Training), which is an awesome fat burning workout. And it’s great for helping reduce belly fat, according to MindBodyGreen.

Before You Begin . . .

TIP: First, I suggest you read the entire directions of the Sculpt + Burn Workout; as then you should be able to just follow along with the pictures while during your workout. Also, keep your movements at a quick pace, while maintaining proper form, to elevate your heart rate. And, if you are using a dumbbell weight instead of the medicine ball, adjust your grip inward & outward to best compliment the same grip that I am using with the medicine ball.

Sculpt + Burn Workout

PULSE SQUAT/ Inward + Outward: (glutes, cardio, quads, abs). Grab the Mb, stand with feet shoulder width apart. Now bring the Mb inward close to your quads. Then bend your knees and slightly pulse lower than that while keeping core tight. Now bring knees inward (about 4″to 6″ apart) and do the same exercise as above.

WOODCHOP: (shoulders, abs, cardio, quads, glutes). Grab the Mb, stand with feet shoulder width apart. Now bring the Mb to the outer right knee while squatting. Then rotate bringing the Mb to the upper left shoulder and return. But do not over extend while raising the Mb, keep it in front of you to protect your lower back.

LUNGE & LIFT: (cardio, quads, glutes, abs, biceps). Grab Mb with both hands and then place right foot in front with knee bent at 90 degrees. Then bend the back leg while holding Mb at core level. Now quickly extend Mb & legs upwards while keeping core tight. And once Mb is overhead, then slowly return to starting position. Also do not forget to rotate by placing opposite leg forward after your 3 sets of 15 reps.

SQUAT & LIFT: (cardio, quads, glutes, shoulders). First, bend into a squatting position with feet shoulder width apart. Now grab the Mb with both hands, keeping it right above your knees. Then quickly straighten your legs while bringing the Mb overhead. And don’t forget to squeeze your glutes before returning to starting position.

KNEE EXTENSION: (abs, quad, glutes, shoulders, biceps & balance). Now this move requires great strength and balance; therefore start this move without any Mb/weight at first. Then as you gain greater balance and strength, you can then add the Mb/weight. So, stand on your left leg which is slightly bent. Then bring right knee up to meet Mb at waist level, while keeping a very strong core. Then extend right leg back at the same time as extending the Mb overhead. Do not forget to switch to the opposite leg forward, after your 3 sets of 15 reps. are finished.

TRICEP EXTENSION: (triceps, biceps, cardio, core, quads). First, stand with feet slightly apart and knee’s bent. Then while keeping the core tight, grab the Mb with both hands and place behind your head. Now slowly extend Mb overhead until arms are straight, then slowly bring Mb back to starting position.

AROUND THE WORLD: (cardio, quads, shoulders, biceps, core). First, you must keep the core tight during this entire exercise. Now stand with feet about shoulder width apart and knees slightly bent. Then grab the Mb and place outwards from right hip. Now in a controlled movement, rotate the Mb around in a full circle, while keeping core tight. So think of bringing the ball from one hip + overhead + other hip. As this will be one repetition.

AB ROTATION: (cardio, arms, core, glutes). Finally, stand with feet about shoulder width apart with a slight bend. Now grab the Mb and extend arms outwards while keeping core very tight. Then rotate the ball to the opposite side, while the foot opposite the ball, will turn slightly. Also if you core is not very strong, I suggest starting this movement without a Mb/weight and then eventually work up to a light weight. Also, the extended arms is more advanced, so begin with bent arms and work up to straight arms outward.

You can do this!

Now look at your day and I challenge you to find just 20 minutes! As you are on your way to burn + sculpt your entire body with these simple and effective exercises. And mark your calendar to do this workout another day this week (at home, the gym or in a hotel). As consistency is the one and only way to see the changes for a stronger, leaner & more sculpted YOU!

🔆” I can do this. I will do this. Watch me do this. As every great workout starts the right attitude!” – Christie.

Needing equipment for your workouts? Amazon has some of my favorites for adding resistance to any exercise for additional sculpt + burn!

“Bring some sort of weight into your workouts to better Sculpt + Burn!”

“Choose different levels of weights depending on your strength & type of workout.”

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. The price is the same, but I do receive commission on the sale of these products. Also, I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.


	
	
			

	

	
			
			
								Follow on Instagram

Protein Shake – My Favorite “Vitamin in a Cup” to start my day!

February 7, 2019

How do you start your day? I have found the best way to start my day is by drinking my vitamins from a cup! Yes, as I can get most of my nutrients, first thing in the morning with my protein shake. And it tastes like coffee; yet it is loaded with an abundance of protein, vitamins, minerals, antioxidants, collagen, etc. So, when your day starts with a meal to replenish lost nutrients from a workout or whether it’s a way to kick start your day; this protein shake is the answer . And it tastes absolutely fabulous, plus it has fiber to keep you feeling satisfied & give you energy to start your day!

So, “My Vitamin in a Cup” protein shake has 11, yes 11, ingredients in it! And I usually drink it every single morning. As it’s so easy to make, I just blend all ingredients at once & drink! It’s so healthy, delicious, nutritious and simple to make. Also, I have had many people reach out to me and ask me what brands I use; so I have added links for your convenience, for those of you who are interested. Plus, I listed the nutritional benefit of each ingredient too.

“Vitamin in a Cup” Protein Shake (always check product labels)
1 scoop vegan protein : protein, potassium, iron, amino acids (I prefer vegan protein vs. whey for better digestion, less gas.)
1 T. collagen protein : hydrolyzed collagen peptides (protein), amino acids
1 tsp. coconut oil : healthy fats
1 tsp. chia seeds : antioxidants, fiber, protein, Omega – 3 fatty acids, iron, calcium, B-Vitamins
1/2 frozen banana : fiber, potassium, Vit. C, magnesium, copper, manganese
1 tsp. flax seeds : protein, Omega – 3 fatty acids, fiber, lignans (antioxidants), ALA
1 tsp. wheat germ : fiber, healthy fats, magnesium, zinc, thiamin, folate, Vit. E, antioxidants
1 tsp. cocoa powder : (unsweetened cocoa) polyphenols, flavonoids, antioxidants
1/2 tsp. espresso powder : antioxidants, energy, fresh (non-artificial) coffee flavor. Or PBFit (peanut butter) is another flavorful addition.
1 1/2 c. almond milk : (or any variety of low fat milk) vitamins, minerals, calcium, antioxidants
1 scoop greens : (I prefer mocha flavor) plant based antioxidants, phytonutrients, prebiotic fibers, enzymes, probiotics

Now after looking at the ingredient list above with all of the health benefits of each item; it is easy to understand why I call my protein shake, “Vitamin in a Cup”. And it’s so simple to change a few ingredients, like eliminating the espresso powder and add other fruits, coconut, peanut butter, etc. to completely change the flavor of the protein shake; but the nutritious value of the shake still remains the same.

My Favorite “Vitamin in a Cup” Protein Shake,
especially after my workouts! (Plus I added chopped nuts & coconut)

Now if you are looking for another healthy meal to start your day; here are a few others breakfast items that I recommend. Because I know there are some mornings that I am not in a hurry or I just prefer eating my meal instead of drinking it. Plus, I do know that variety is key to having a balanced diet.

Quinoa . Eggs . Cheese . Salsa . Avocado

Sprouted Bread (Ezekiel) . Greek Yogurt . Raspberries . Fresh Coconut

Greek Yogurt (2% fat, no sugar added) . Fresh Fruit . Homeade Granola

So, the most important thing to remember is starting your day off with a nutrient-filled breakfast. As I had mentioned, I prefer most mornings to have my “Vitamin in a Cup” protein shake; as I know I will get almost every vitamin, mineral, nutrient, etc. in one meal. Plus it tastes delicious and so very simple to make. So, remember this when you wake up; “Say good morning to your body and take care of it by eating a healthy breakfast!”

Healthy Meals Made in Minutes

January 16, 2019

Healthy + Simple Meals Made in Minutes!

How do I make healthy + simple meals? What are the best foods to get at the grocery store? Is there a way to make quick + simple meals that don’t require many ingredients?

If grocery shopping, meal choosing, ingredient decisions become stressful, then you are at the right place. As a woman, wife, mother, personal trainer who looks to keep life healthy, simple and easy; this is what works for me. So, when I am searching for an idea for a meal, or decisions about foods to choose at the grocery store; I go by the list below. Because when foods are broken down into sections that we can see visually it’s easier to make wise choices.

So whether you are a vegan, meat-lover, carb conscious, vegetarian, etc. this chart will work for anyone. Now it’s best to have a variety of foods in our diet; because I know personally how easy it is to get in a food rut. Therefore, by organizing foods into 6 healthy categories, it makes it simple to pick a food. And I suggest when planning a meal, choose at least 3 foods from the different categories. As this will create a healthy, well-balanced, nutrient loaded meal.

Now before you get started, there are a few tips to share with you. As you probably know, some foods are better for you in smaller quantities, like fruits (due to high sugar content); yet others, like vegetables can be eaten in abundance. So, when you are choosing the foods; create a well-balanced low GI index meal by keeping the lean proteins + vegetables as first choices. Then supplementing with the complex carbs & fruits. Finally, add a healthy fat in moderation and then season. And that’s it, your meal planning is done! Plus, you can print this page and bring it to the grocery store with you as your shopping list.

In addition, to your healthy + simple meals; remember to add some workouts during your week too. As the best way for living a healthy & balanced life is eating nutritious food and exercising your body on a regular basis. So, if you need some workout ideas, you can link FitFabForever Workouts for some fitspiration!

Abs are Made in the Kitchen + other Fitness Myths!

January 8, 2019

“Abs are Made in the Kitchen” + Other Fitness Myths!

Do you think “Abs are Made in the Kitchen”? And do you know what “The Secret to Weight Loss” is?

So the short answer to this question is no; but there is some truth to it too! And that is why I am focusing on some of the biggest misconceptions being made this time of year. As there is so many fitness myths on social media and written publications about health. And many times, the information is about quick weight loss and very unrealistic too. Also, more than 50% of women are trying to find ways to lose weight or live a healthier life. Well, actually this happens all year long; but most women focus on their fitness & health in January. So, let me uncover some of the greatest fitness myths now.

Fitness Myths about Your Health

As the new year begins; here are just a few of the fitness myths written in articles & social media posts that you are begin exposed to.

“The Secret to Weight Loss”. As I am sure you know there is not 1 big secret to weight loss, it is actually a combination of things. So, do not focus on one aspect; but instead working towards a few things. For example, clean eating with portion control, exercising 3 – 5 days a week and learning to love and then live this healthy lifestyle. Because when the mind accepts this positive change, the body begins to respond.
“Intermittent Fasting is the Key to Weight Loss”. Now there is some positive aspects of “fasting” or shall I say not eating from dinner time to breakfast. As during this time period, our bodies get a chance to digest, heal and actually burn calories. So, plan your meals (healthy & small ones, please) about 5 to 6 times a day, and from sun up to sun down. And when you eat be mindful and intuitive about what you are putting into your mouth. Because it will ultimately effect your body positively or negatively.
“Everything in Moderation”. Well, this is true to a degree, but do you really know what moderation is? As a personal trainer, I have found that to be different to everyone! And I find this can become an excuse to eat more than acceptable unhealthy foods, plus larger quantities. So instead, it is better to focus on the 80/20 rule. As when you eat really healthy (clean eating) 80% of the time; then you can allow yourself some food/drink splurges the remaining 20%. But do not go overboard. Then you can live a healthy lifestyle that is realistic, attainable and not looking for perfection.
“Strength Training will Make You Big”. Did you know that when you strength train, your heart rate increases? And when you build muscle mass it helps burn more calories in your body, even at rest! Plus, another great benefit is it’s a fabulous way to re-shape the body and lose weight. So, don’t ever shy away from weights/strength training as you will see amazing results! Also, try to incorporate it 3 to 4 times a week in your fitness planning.
“The More Workouts You do the Better”. So this is when our bodies can approach the burn-out stage if not careful. And when we burn too many calories exercising (or not eating enough food), there is a tendency to overeat! As I know I used to when I was doing too many HIIT workouts. Also, overtraining can cause exhaustion and eventually lack of interest. Plus, it is so important to rest between workouts (so our bodies can recover) and then on the workout days our bodies are ready to really give it our all! So don’t burn out, instead bring balance into your life.
“Abs are Made in the Kitchen”. So what you eat or not eat will determine your weight, but only to a degree. If you have ever heard of a women described as “skinny fat”, that usually happens when they under eat for their body with no exercise (muscle weighs more than fat). And yes you may see their abs; but it is not a healthy way to live. So instead of concentrating on seeing six-pack abs (and yes that is possible to do in a healthy way too) but it is better to do it with eating clean, high fiber, low sodium, low sugar foods with tons of water. And when you do that, in addition to regular exercise, you can obtain lean + strong ab muscles.

When you seek perfection it will always set you up to fail. Therefore, it is so much more important to find balance in our eating, exercise & working to obtain a healthy lifestyle. As there is no perfect formula or secret to the healthiest body ever, as each of us are uniquely made. So, I challenge you to be in tune to your body and with a healthy mindset to see what works for YOU! And do not let the media and social media dictate what is right for you, as only you know what works for your body and your mind.

“If you are looking for a *real* approach to living a Fit + Healthy life, subscribe to the FitFab Blog it’s the place to go!” – Christie

in health + happiness, Christie

How You Can Slow Down Aging ?

November 28, 2018

If you knew exercise would slow down the aging process, would you commit to it?

Do you think because you are getting older, exercise is not as important?

Why We Need to Exercise !

Now aging is something we can not control, but we can sure slow down the aging process. And one of the ways to do this is by exercising. But I have found with many women the older they get, they feel exercising is not as important. Because when we were younger, many times we would exercise for upcoming bikini season, a wedding, high school reunion, vacation, etc. But, did you know that exercising can actually slow down the aging process? And it is just as important, if not more important, when we are older as exercise. As it can be very instrumental in slowing down the aging process.

Exercise + Healthy Eating + Aging !

If you are like me, then you want to age as slowly and gracefully as possible. As I believe we all know that taking care of our skin and wearing sunscreen daily can have tremendous benefits on slowing down the aging process of our skin. And of course, eating a healthy diet with minimal sugars, healthy fats, organic fruits & veggies and lean proteins will also help with the aging process. But I don’t think women put enough priority on exercising for a healthy, younger body too. As I have found most women did not know that aging can actually be slowed down by exercising.

Can Exercise Stop the Aging Process ?

So, here is an informative article to explain more, “Here’s Proof That Exercise Can Basically Stop Your Body From Aging”. As the article talks about how our bodies can be as “young” as other women half our age. “Researchers found that the muscles of active 70-year-olds were nearly indistinguishable from the muscles of active 25-year-olds. In fact, the study’s authors concluded that these active seniors appeared to be biologically 30 years younger than their actual age.” And the article offer’s more great motivating information about the importance of exercising, so link above to read more.

I Hate Going to the Gym !

Yes, there are many women who hate going to the gym. As that is what I hear most often from my personal training clients and why many of them stop or hate to workout. So, please do not let this be a reason for not exercising. As this is one of the main reasons I started my blog; to share workouts with you that can be done at the gym, but mostly for at home or when traveling. And everyone is always looking for motivation and ideas for exercising. So I don’t want your hatred of the gym or lack of time to prevent you for exercising. Now, you can link here, FitFabForever Workouts , for 50+ workouts for your choosing and get ready to have fun, and get younger.

Exercise Won’t Make A Difference in Keeping Me Younger !

Also, if you are still not convinced, here is more information explaining the exercise + aging connection from the NYTimes, “Regular Exercise May Keep Your Body 30 Years Younger”. As the body is quite miraculous in rejuvenating itself, but it also shows the care we give it or the neglect. So as I read this, it brought great hope that even though our bodies are aging, we can have a part in how fast it ages. ” These men and women also had much higher aerobic capacities than most people their age, the study showed, making them biologically about 30 years younger than their chronological ages, the study’s authors concluded. The muscles of older men and women who have exercised for decades are indistinguishable in many ways from those of healthy 25-year-olds.” So, keeping the body active and moving will make you feel better, but it will also keep you from aging faster too!

Why Wait ?

As a new year is starting soon, and many women begin to think about their new years resolutions. And many times it’s a goal to exercise more. But I say, why wait? Because with each new day, we have the opportunity to better care for our bodies and there is no time like the present to begin. So, let the aging process slow down today by getting your body moving and exercising on a regular basis. And yes “Age Is Just A Number”, but it sure does not mean we have to look our age!

in health + happiness, Christie

Personal Trainer Tips that You Can Benefit From!

November 14, 2018

Here are a few of my favorite personal trainer tips you can benefit from!

Plus, one of the true blessings I found in being a personal trainer!

So, I started my own personal training business almost 8 years ago. As I have always loved learning about fitness, nutrition, and of course, I love to wear workout clothes too! Seriously, how many people do you know that can wear workout clothes to their job? I don’t think there are many jobs that you can! Well, actually I don’t consider being a personal trainer, as my job. Yes, I do know it is a serious job that takes certification; but when you love doing what you do, it does not feel like a job.

The Blessings of Finding Your Community

Now as you probably know, being a personal trainer is a great way to help other’s achieve their fitness goals. But the one thing I did not foresee was how much my clients would bless me with their amazing achievements, raw vulnerability, pure honesty and down right fun! As much as I thought I would be changing their lives, they change mine every time we are together. And through this, I have found we are truly a community of women supporting each other in all aspects of life! We encourage, motivate, & inspire each other every moment we are together. So, don’t miss out, look for a network of women to share in your journey; you won’t be sorry you did!

Personal Training Tips I Share with my Clients

So, first thank you to all of you amazing women who have let me be a part of your fitness journey. You truly inspire me and I just love watching you gain strength, confidence and learn more about health + wellness. Now, if you are not one of my personal training clients; I still consider you as one, as you are following my blog. Therefore, I thought you might like to know some of the tips I share when I am with my clients.

Weights, Weights & More Weights!

Now when I “say” weights, I mean anything that can be used to strength train. So, weights could be dumbbells, medicine balls, kettle bell, boxing, even your own body weight. But, whatever you do, make sure you do it! As when women incorporate weights into their workouts; not only do the muscles become stronger, but the bones do too! And if you are looking to lose some weight, strength training is the answer. Also, it is very important to stay consistent, so I recommend weight training at a minimum of 2 times a week. But, the ideal would be 2 days a week of lower body & 2 days a week of upper body strength training, as thats when you will notice the most change. And if you need some workout ideas, link here on my FitFab Workouts.

Get Your Heart Pumping!

Now I am going to be very honest, as I am not a big fan of cardio workouts myself. But I do know that it is extremely important to get our heart pumping and our blood flowing. And yes that means sweating, heavy breathing and maybe getting a little uncomfortable. Also, if you asked my personal training clients, you do not need a space bigger than 6′ x 6′ to accomplish this. So, if you do not enjoy going to the gym, grab some weights, boxing gloves, etc. and get moving in your own home. And get your heart pumping!

Don’t Let Your Body Get Lazy!

Did you know your body can truly get lazy if it does the same thing over and over again? Yes it is true! So, it is very important to change up the type of workouts regularly. For example, instead of my regular weight training workout in the gym; I hit an outdoor yoga class. As change allows our muscles and our mind to get challenged the most. But there is another way to keep our bodies challenged. As, one simple way is to change the amount of weight or the number of reps in a strength training workout; or maybe increase & then decrease the intensity of a cardio workout for HIIT. So look for ways to change it up & prevent boredom and laziness with your body.

Just as Important to Stretch, Relax + Enjoy!

Furthermore, it is just as important to finish the workout and/or day with stretching, relaxing and then enjoying the moment. As our bodies & our minds can get over worked, maybe over stressed; so taking the time to stretch out and relax the muscles is a must. Now I will do a quick stretch after my morning workout, but when I do stretch again at home at night, that is when I can truly get the most relaxed. And my mind is much more peaceful once I do it too. Also, another way I like to relax is to drink a cup of chamomile tea at night. So, find the time each day to refresh, reflect & relax your body and mind!

in health + happiness, Christie

24/7 Gym: A Place to Workout that Never Closes!

October 31, 2018

What I do when the hotel gym is closed for renovation!

I get creative with my workout!

Let me show you a gym that is open 24/7 and never closes. So, come along with me and see what I did for my workout in downtown Chicago. As the hotel gym was closed for renovation; therefore, it was time to get creative with an outside workout. Plus being outside in the cold brisk air was a fabulous way to bring variety to my workout and enjoy a beautiful fall day.

Learning to Be F L E X I B L E !

So I have learned when a planned activity, like going to the hotel gym doesn’t go according to plan; then it’s time to be flexible. As most of you know, I am an Arizona girl, so I thought it might be too cold outside to workout! But, instead I found the workout invigorating, challenging, plus there was beautiful scenery to look at. And since I was doing the workout solo (as my hubby was working) and I could not get my selfie’s to reflect what I was doing; I captured the piece of “equipment” I used instead. As this was a much easier (and more focused) way to capture my outdoor workout!

24/7 W O R K O U T that can be Done Anywhere!

Also you can intensify this workout for a more advanced level or lower the level for a beginner. Because with any of these objects below, there is flexibility to customize it to fit your needs. So, determine what type of workout you desire and then pick any, or all of the pieces of “equipment” below ⤵️.

T R A I L ▶️ Walk, Run, Bike

This is a great place to do some cardio in your workout. As you can walk, run, bike ride (every major city offer bike rentals) and then pick a pace that will challenge you, but also attainable. Plus, if you are ready to intensify, then I suggest doing interval training. As you can do this by going at a fast pace for 30 seconds, then lower your pace for 60 seconds. Then continue to do this throughout your workout. Because when you do this type of interval training, you will burn more calories and lessen the amount of time to complete it.

S T A I R S ▶️ Run, Sprints, Fast Walk

Anytime there is a form of elevation in your workout, your heart rate will increase. As stairs is one of the easiest ways to intensify any fitness level. But, be cautious and keep your eyes on the stairs so you do not trip or fall. Also, it does not matter how many steps there are, as you can increase the distance by going upstairs and downstairs.

W A L L ▶️ Step Up + so much more

Now you might look at this wall and think, is there really anything I can do to include this in my workout? Well, I think you will be surprised to know that this is a great place to use for step ups. But, there are many other exercises to do here too. If you need some ideas, then link here to my Hawaii Hit the Wall Workout for other wall exercises.

B E N C H ▶️ Pushups, Elevated Lunges, Tricep Dip

Now I want you to think of the benches as more of a way to get incline exercises done. As you can place your hands on the bench and perform pushups. And if you really want to intensify this, place your feet on the bench and hands on the ground to do a pushup! Then you could also place your back foot on the bench and face outwards towards the sidewalk and do lunges. Also, you could use this bench as a step up/step down exercise. Plus, it’s great for tricep dips. Just place your hands on the bench behind you , with fingertips facing towards to the sidewalk and dip.

I N C L I N E ▶️ Walk, Run, Lunges

So when you add any form of an incline, like this path, you can easily intensify your workout. As one of the fastest ways to get your heart rate up is to walk or run up something similar to this. Also, this is a great place to do walking lunges. But, make sure to keep your eyes in front of you and do not look around; as this could throw off your balance too much. Although a little bit of “safe” (sturdy object near by) imbalance is a great core exercise.

G R A S S ▶️ burpees, mountain climbers, pushups, squats + so much more

As you can imagine, the grass is a great place to do most any type of exercise that you would do on the floor. For example, burpees, mountain climbers, squats, pushups, planks, etc. can all be done on the grass. And the only thing required is your own body weight!

F L O O R ▶️ hotel floor or any flat surface will do for stretching

As with all other workouts, I think it is important to finish with stretching. Now it was too chilly for me to stretch outside; but it could be done. So, instead I preferred to go back to the hotel and stretch on the floor. And I put a towel down too, as I know there are so many dirty feet that have walked on that carpet!

V A R I E T Y: is always great for the body + mind !

So, next time you have planned your day for a gym workout; but something unexpected comes up to prevent you from getting to the gym (hotel or not), take it outdoors. As that is the only gym that is open 24/7 (but I do not suggest going out at dark by yourself) and it sure is a fabulous way to see the sights. Also, my body felt so invigorated afterwards and my mind was clearer from all the fresh air. So, seek variety and get ready to reap the rewards!

in health + happiness, Christie

Healthy Lifestyle Living: How to Live it!

October 15, 2018

Healthy lifestyle living is a buzz word you hear all the time!

But do you really know what it is and how to live it?

Let me first start by saying, the answer to this question would probably be different from the people you might ask. As, there is varying opinions as to what is the best way to live a healthy lifestyle. So, I am going to start by saying that this post is strictly my opinion as a personal trainer. Because I have seen over the years what has worked for me; but also my training clients. And now I would love to share this knowledge with you. Since this is one of my favorite parts about having my blog; as it allows me to communicate beyond just the realms of reaching my clients and hopefully reach other’s, like you, seeking some advice.

prAna Cozy Up Sweatshirt, Cozy Up Jogger Pant

❇️Clothing for Living a Healthy Lifestyle

First, I think it’s great to align yourself with other people & companies that are working towards the same goals. So, that is why I would like to thank prAna clothing company for all the amazing athletic, adventure, travel + leisure wear that they sent me, as seen in these pictures. As they are a company who’s mission statement & philosophy is ” to inspire healthy, active, and free-spirited living. Because when you reach into your closet, there should be something there that reflects who you are, how you feel, and what you value most. There should be something that you can put on in the morning and confidently wear all day long. Something you can throw in your bag and know will work for whatever your journey brings.”

And since you are part of my friends + family, they have allowed me to offer you and your family my prAna discount code, via the stores and prAna website. So, if you are interested my friends, here is my code that you can use anytime ➡️ CGROprAna25 and you will receive 25% off of your order . . . woo hoo! Now, that we know how to clothe ourselves for a healthy lifestyle, let’s learn how best to live it!

Healthy Lifestyle Living Begins Here!

First, I think it’s very important to keep things simple, especially when it pertains to certain area’s of our life, as then there is a much greater chance of success. As I know in my own life, when I keep things simple; there is much less room for error, confusion & frustration. Yet many more opportunities for success, clarity & feelings of accomplishment. So, listed below is the area’s I believe is the most important to help us keep our focus for living a healthy lifestyle.

🔆 Move & Sweat

prAna Needra capri, Verana Top

As a personal trainer, you know I would state the importance of exercise in your daily routine. Because this is the best way to keep your body & mind functioning in a healthy way. But, I am not going to tell you exactly what workouts you need to do; instead it’s more important to find what type of exercise you have interest in. And then it becomes more enjoyable and definitely a greater chance of accomplishment.

For me, my favorite form of exercise is weight training. The reason I enjoy it so much (don’t get me wrong, there are days I struggle to workout too) as can see and feel the strength within my body and mind when I do it. And when I feel stronger mentally and physically, that reflects in the way I live my life too. So find the fitness activity that makes you want to wake up and do it!

🔆 Change it Up – Take it Outdoors

prAna Misty legging, Riestling bra top

prAna Misty leggings, Riestling bra top

Then once you find your favorite form of exercise that helps you to live the healthy lifestyle, it’s time to change it up! Now, I don’t mean stop doing what you are doing, but add some variety to it. Maybe, you take your workout outside for a change. Or better yet, add an additional outdoor activity to your regular workout routine. As when we introduce more ways to keep active, the better we take care of our bodies and mind. Because whenever we introduce a new activity or even a new location, our body and our mind gets challenged. Now that’s a great way to keeps things fresh and fun!

🔆 Relax & Refresh

prAna Cozy Up sweatshirt

prAna Cozy Up Zip Up jacket, Riestling bra, Misty leggings

So many times we wake up with ambition, energy and a positive attitude. But then sometimes the day can bring challenges, stress and discouragement. So, I have found the most important thing you can do for your body and mind; give it a 20 minute break. For me, this is best accomplished and appreciated at the end of the day. I usually sit outside, take a deep breath, put on something comfy, and watch the sunset. Afterwards, I have relaxed my mind, renewed my body and revived my soul. Now, I challenge you to do the same thing each day. As, I do believe that when you commit the time each day to relax & refresh, you truly will feel one of the greatest, most peaceful benefits of living a healthy lifestyle.

🔆 Shop the Perimeter

prAna Cozy Up pant/jogger, Cozy Up sweatshirt

We should shop the perimeter of the grocery store, as that is where all the healthy food is displayed; like the vegetables, fruits, meats and dairy are housed here. Yet the processed food, pre-packaged food that is made from a companies displayed in the middle of the store. So, try to fill your cart with the foods that are grown from the ground. Because these are the foods that best nourish your body, plus your body “knows” what type of foods it is receiving. As the other contains something foreign to the body, that is filled with preservatives, chemicals, and artificial colors and flavors. Now, do I only eat these healthy foods every day? No, of course not; but the majority of my foods do come from the perimeter.

So, I want to explain this picture and why it is funny to me! So, I told my sweet hubby I needed to have him join me at Sprouts to take a picture of me grocery shopping (a selfie would not work for this…..) for my healthy lifestyle blog post. And I wanted a picture of me with my grocery cart in the produce section. Now, I shop at Sprouts a lot and have never noticed a sign on the entrance door. So, as I am walking in, the sign states “NO photography or NO video allowed in our store”. What? At that point, I started to giggle and thought, well the produce section would be quite obvious to take a picture and since my hubby needs some of his organic coffee we will just sneak it there. And yes, please drink organic coffee, as regular coffee is sprayed with so many chemicals!

🔆 It Starts in the Kitchen!

prAna Cozy Up t-shirt, Cozy Up pant/jogger

Before you step foot into the kitchen, plan what you are going to eat. Because when you pre-plan the grocery shopping, plus also the meals, you will have a greater chance of choosing wisely. As when a healthy meal is already planned, then its much easier not to get distracted with “bad” food choices. So, this is how I try to choose foods for almost every meal by picking: a lean protein, fresh veggies and/or fruit, some ancient grains (like quinoa, oats, seeds, etc.) & a small portion of healthy fat (like avocado, EVOO,etc.). Also, you can link here if you are looking for some healthy meal planning ideas.

🔆 Christie’s Secret!

prAna Misty leggings, Riestling bra top

Yes, I do believe there is another secret to living a healthy lifestyle that some people forget sometimes. And that is the importance of having balance in your life. Because I do not, nor would I want to, always eat the “perfect” food (as restaurant eating is the most difficult to stay healthy), workout every single day with no rest and work myself to exhaustion. As when I have balance in my life, that is when I am most the content, happiest and also forgiving of myself. So, when people ask me do I workout every day? Do I always eat healthy? The answer to this is no and I also recommend the same to you. Because when there is too many rules & regulations about what you should not be doing, it get frustrating and many people get discouraged. So enjoy life, but also find the right balance for you to live a happy, healthy lifestyle!

🔆 P.S. Take Care of It!

And since I love to keep my workout clothes for a long time and spend good money on it; it’s super important to take care of it. So, when I got introduced to WIN detergent, I was thrilled. Because I have found you can sweat heard & smell great, as this detergent breaks the bond between oil and fabric. And therefore, I love to share these products whenever I find something that I think my followers would like too. So, if you are interested in more information or want to purchase it on Amazon, you can link via my picture below.

Link here▶️ for best way to care for & de-stink workout clothes

So, heres to living a healthy lifestyle that is filled with balance + happiness and one that you are excited to live!

in health + happiness,

Christie

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

Stretching + Rolling for Muscle Relaxation

September 18, 2018

Stretching + Rolling is the best for muscle relaxation!

Do you love the feeling of relaxed muscles . better posture . more flexibility . better blood flow . more oxygen to the brain . balanced body . reduced pain & injury?

Then stretching + rolling is your answer!

Now, you must be stretching regularly to gain the benefits by being consistent. Also, if needed, do stretching on the road, there is no reason not get it done. So, I made a commitment to myself over a month ago that I would try and stretch every single day and below is the best stretching exercises for muscle relaxation. Then afterwards, my muscles are more relaxed and I don’t feel stiff and tight when I wake up in the morning. Another benefit is my posture is better too!

Aging Muscles need Attention!

Therefore, as we age, our muscles will tend to get tighter and shortened, constricting our movements; so I challenge you to stretch regularly. Maybe I am over zealous saying I we should stretch every day, but I know stretching can be done at least 4 to 5 times a week and it only takes about 15 minutes of your day, and I promise you, it will be worth it!

“To reap the benefits of stretching, you have to do it the right way, Hall says. Hold the stretch at the first sensation of resistance, then breathe your way through it. Imagine and feel the muscle tissue becoming more supple.” by Shape Magazine

Equipment can be used for better rotations & compression!

You do not have to use any equipment, but I like to use either the Dyna-Pro Bandlike in these pictures (I did this stretching while traveling) or a stretching strap. With the bands, I can better extend my movements much further; therefore, increasing the length of my stretch. Make sure you have a cushioned stretching mat to lay on too. And a foam roller will hit the muscles that is sometimes difficult to reach on your own.

Take the time to reap the benefits!

you decide how long! Depending on how much time you want to devote to your stretching and then divide the number of stretching positions by that time so you can compete all exercises. There are some days that I love spending more time stretching and really get a completely full stretch and feel totally relaxed!

Tip: Make sure that your muscles are warmed up before you begin. A quick walk first or best to do it after your workout.

Post stretch fueling is just as important too!

I drink my Great Lakes Collagen Protein because I love the benefits it provides for “repairing supportive connective tissue . . . and can be used by the body to build connective tissue structures to support the functions of cells”. I can tell when I am stretching and drinking my collagen protein, my body feels so much more flexible with so much less tightening of my muscles. For more information, link above to read about the multitude of benefits and the rave reviews and the importance of protein.

STRETCH . LENGTHEN . RELAX . WORKOUT

See Muscle Map below for diagram, if needed.

Foam Rolling 101

First, roll your hamstring muscles.

Second, roll your hip muscles.

Third, roll your quad muscles.

Fourth, roll your upper and lower back muscles.

Stretching it Out 101

INNER THIGH: (Adductor muscles)

OUTER THIGH: (Glute muscles)

PRETZEL: (Hamstring, flute, hip flexor muscles)

DOUBLE HAMSTRING: (Hamstring muscles)

CHEST: (Pectorial muscles)

SIDES: (Lat and oblique muscles)

UPPER BACK/SHOULDERS: (Trapezius and deltoids)

BICEPS: (Bicep and Forearm muscles)

TRICEPS: (Tricep and lat muscles)

SPINE: (Erector spinae muscles)

BACK: (Trapezius and Lat muscles)

QUADS: (Quadricep and hip flexor muscles)

Now you are all done! As your muscles should feel relaxed, joints loosened and probably even feel taller. When I stretch, my body feels more aligned, with better posture and flexibility, more oxygen flow and not so old! And stretching is something that EVERY woman should do no mater what your age. So, if you stretch on a regular basis you will find that your body can adapt to movements better, whether it’s while working out or just every day lifestyle positions we put our body into.

So Get Started . Stay Committed . Feel the Benefits .

Map of Your Muscles

Christie’s Favorite Stretching Items:

Collagen Protein:

CLICK✅here for more information.

Dyna-Pro Band:

CLICK✅here for more information.

Stretching Strap:

CLICK✅here for more information.

Stretching Mat:

CLICK✅here for more information.

Outfit: Bottoms by Athleta, Top by Athleta

Christie, “your personal trainer to Get Fit & Stay Fit”

SaveSave

The Best Diet + Habits for Living a Healthy & Strong Life

September 4, 2018

So, let’s talk about which is the best diet for a healthy, strong + ageless life.

Now before you stop reading out of discouragement;

think about if you have ever been on a diet or you know someone who has,

if so, then you should keep on reading!

So have you been on one of these diets or heard of any of these diets? DASH? Whole30? Mediterranean? Flexitarian? Weight Watchers? MIND? Vegan? Volumetric? Flat Belly? Well, the list of diets goes on and on, and that is just a few of them! So, what do I think is the best diet for a healthy, strong + ageless life? First of, I do believe that there is some benefits within each of these diets to a degree; but I think some are very harmful too! Also, I have always believed that a diet is never the answer to living a healthy lifestyle.

Why You Should Not Go on a Diet?

Why do I think this? Well, it’s not just the number of pounds or the number of years you live; but it’s how you live them. Many times, diets will negatively effect your metabolism today & in the future, as that’s why many people put the weight right back on, plus add even more pounds than they started with. And I have never met one person who has truly enjoyed being on a diet! I know I personally don’t want to just live longer, I want to live longer and live well! And that means living a healthy, high quality life; as best I can. And it is never too late to start making these lifestyle changes to help live a healthy life and age as best we can.

Our Bodies Are Changing Daily

So, there are some parts of our life that are under our control and other areas that are not. Every day, week, month, year our bodies are changing. From the moment we are born, change starts to occur and our habits, healthy or not, will have an impact on our lives and our bodies. And I believe if there is a way to keep my body as healthy as possible, within reason (if you know me well enough by now, I am all about #balance) then that will be my focus. And since change is inevitable, get ready as here are some common changes that will occur in our bodies as we age: energy, metabolism, hormones, immunity, cognition, bones, etc.

Lifestyle Factors You can Control

Many of us can look to our parents and/or siblings to get an idea about what our future lifestyle might look like. I say “might”, as there are some factors that we can not change, but other areas we can change. Some of the factors we can not change is: genetics, your upbringing, the environment, etc. But there are some areas that we can control like: active lifestyle, nutritional choices, your attitude/outlook, who you spend your time with, etc. Now some times these factors can interact and will affect us positively or negatively. So, let’s not worry about the things we can not control, but let’s look below at the factors we can control for a living a healthy, strong life.

Christie’s 5 Simple Habits to Live a Strong, Healthy + Ageless Life

Let me first preface with this. As I am not a certified nutritionist; so I am just sharing with you what has worked for me and plenty of my personal training clients.

1. Stay Active – Your Way!

This costs no money, and can be done literally anywhere. Plus the benefits are amazing for our bodies. Did you know exercise is one of the most impactful thing you can do for your body? Plus exercising can be done any place you want to do it; like your home, the gym, your backyard, the beach, the park, any place that will make you want to commit to exercise, is the best place for you! And if you need some ideas or inspiration, link here for FitFab Workouts to do inside or outside, your choice! And if you were not sold on this idea, read below:

Here are just a few things that exercise signals to your body:

build + repair bones and muscle tissue

utilize the nutrients in your body

blood circulation + oxygen to your brain

improves mood + well-being

Studies have shown with regular exercise there has been lower rates of:

dementia & Alzheimer’s

depression & anxiety

arthritis

diabetes, obesity & cardiovascular disease

2. Eating Healthy + Drink Water – Keeping it Simple with No Special Diet!

When I eat heathy, it’s amazing how much better my body feels, , my mind is clearer, my bowels are more regular, my skin glows and I sleep like a baby. Do you find the same thing is true for you? So, what is the best way to “eat healthy” and “drink enough water”? As you probably hear this all the time, but do you really understand how and why it is so important?

Many times I find this information so complex and complicated with all of these special diets. Like you are suppose to eat this, but don’t eat that and then the next diet tells you the exact opposite! As, it can really cause so much confusion with so many people. But, there is one “diet” you can always count on being beneficial and that is eating clean, healthy foods. So, this is how I keep my “diet” simple & manageable. Also, if you are looking for some easy, nutritious recipes go to FitFab recipes,.

Simple Ways to Eat Healthy: Pick Foods from Below to Make a Meal with Approx. Breakdown

Lean Protein (25 – 35%): I try to eat lean protein at every meal as its a great source for building + strengthening muscles + it is filling. Now, I am not a red meat eater (but it’s ok if you are, just choose lean meat) so here is my suggested lean protein sources – chicken, fish, eggs, beans, protein powders, greek yogurt, etc. Each of these is an easy addition to add to any of your meals.
Complex Carbohydrates (50 – 60%): You do not need to eliminate this from your diet, just choose complex carbs, instead of simple carbs (think white flour products, boxed foods, etc.). A good quality complex carb will provide energy and fiber to your diet. Some of the complex carbs I recommend is: black beans, raspberries, apples, pears, quinoa, whole wheat spaghetti, broccoli, oatmeal, etc.
Healthy Fats (10%): We always need healthy fats in our diets, but especially as we age! Because our bodies, our organs and yes our skin needs it; but remember to keep it in moderation too. Some of my favorite healthy fat sources are: avocados, coconut oil, salmon, chia seeds, nuts, EVOO, etc.
Drink Water: Try to drink a big glass of water as soon as you wake up (add fresh lemon too for extra detoxing). And then remember throughout the day to replenish the fluids lost with water; especially if you are exercising . . . and hopefully you are 🙂 ! A good determining factor for hydration is to look at the color of your urine, the lighter the color the more hydrated.

3. Stop the Yo-yo Dieting – Keep & Maintain Your Healthy Weight!

As you can tell, I am not a proponent of restrictive diets; as I truly believe they do mess up the bodies metabolism and many times sets the person up to fail. And I know that no one wants to feel discouraged, as I would not want to either. Did you know there are 100’s of diets that come out every year with promise to help you lose weight and keep it off? Well, the reason there are so many diets, is because 99% of them fail over time, because it’s not about a lifestyle change; therefore many people fall back into their old habits!

So, I suggest you concentrate on changing your lifestyle (maybe exercising more, not eating out so much, including more lean protein & veggies in your diet, not eating foods out of a bag or box, etc.) And when I refer to the word “diet” for me, I mean eating healthy (but with a balance of a few “fun foods” too). Plus, for success you need to also include exercising! Now this becomes an attainable and promising way to keep the weight off + maintain the weight over the years!

4. Bed Time – Don’t Discount the Importance of Sleep!

Isn’t it funny that when we were younger we didn’t want to take naps or sleep and then as we got older we could hardly wait to lay down and relax, or go to sleep! Did you know that a newborn’s body requires around 15 hours of sleep a night, while an adult (18+ years of age) normally only requires 7 – 8 hours of sleep? Our bodies are constantly changing, and we need to learn to adapt.

Now we all know how much better we feel when we get a good nights sleep; but did you also know it’s so important for brain regeneration, improving memory, hormone regulation, keeping a balanced appetite with a stable mood, inflammation regulation, etc.? And many times when we are tired, we eat poorly and find an excuse not to workout. So, here is what I recommend; try to go to bed around the same time, stop eating a few hours before bedtime, keep the bedroom cool, and when I exercise I always sleep the best too!

5. Attitude – Keeping it Positive!

I know what you are thinking, yea that’s an easy one! But is it really? As we all know in life, there will be peaks and valley’s, whether it’s ourself or our families health, marriage, finances, jobs, etc., and at some point it will effect our attitude. Not one of us is immune to this, and I really believe that our attitude can and will effect how our body, mind and soul on how we will handle these situations.

Now, there are many situations out of our control; but I feel that there is one area of your life you can “control”, and that’s how you take care of your mind & body. When the stress hits us, yet our body is healthy and strong (which I think is when our mind is the strongest too) we are better equipped to handle situations that will arise. Also, Mayo Clinic has stated it this way, “It’s also thought that positive and optimistic people tend to live healthier lifestyles — they get more physical activity, follow a healthier diet……” as they have seen the effect of positive thinking. If you want to read more, link on this Mayo Clinic Article.

Keep it Simple!

There are so many resources to help us get healthy, stay healthy, lose weight, etc. but I find with myself and my personal training clients that when it’s get complicated is when we usually get frustrated. So, my advice to you; is keep your life simple by following these 5 simple habits to keep you healthy + strong! As there is no best diet on the market, the only choice is changing to a healthy lifestyle. If you have any further questions, please feel free to reply below or email me your questions.

Christie, “your friend + personal trainer to help keep you healthy + strong”

SaveSave

Ballet Barre Home Workout for a Strong Booty + Legs !

August 19, 2018

Have you noticed the beautiful strong legs of a dancer?

Would you like your legs and booty to look lean, sexy & strong?

Then get ready for a booty barre workout that you can do anywhere!

Why has ballet barre classes become so popular? The number 1 reason women go to a ballet barre class is to tone their legs and build up their booty! Another top reason for women heading to the barre is they love the fluid, beautiful movements of ballet. I have attended some awesome ballet barre classes and I love how it always reminds me of my days as a young girl taking dance class! But, if you can’t make it to a studio or if you prefer to do your workouts at home, look no further; as you will see you can do a ballet barre workout almost anywhere. If you have a barre, awesome (ok seriously, I am sure most of you do not) but it is not required. As, the only requirement needed is something sturdy to hold on to, like a chair, barstool, dresser, etc.

Therefore, let’s take off our shoes, put on our tights (I mean leggings!) pull back our hair (oh wait, no tight buns here, except a tight booty!) and get ready for your ballet barre workout!

Ballet Barre Positions:

Also, you can see by the illustration below ⤵️ some of the moves will require you to face the barre (or sturdy object) while other movements will be done with your side closest to the barre.

BALLET BARRE WORKOUT

DO: 3 sets of 20 reps on each leg. Beginner: if you can not elevate to your toes, do the movements flat footed. Intermediate: stay elevated on your toes the entire time. Advanced: keep elevated on your toes the entire time + keep your movements small when pulsing.

BALLET BARRE PLIE PULSE

Posture is important! Keep shoulders back, core engaged (tuck pelvic in, abs tight) elevate to your toes and stay on your toes during the entire exercise. Place one hand on barre (or other sturdy item) and other hand on hip.
Slowly lower your booty towards to floor while staying elevated on your toes and pulse slightly upwards and downwards.

BALLET BARRE OPEN/CLOSE

Posture is important! Keep shoulders back, core engaged (tuck pelvic in, abs tight) elevate to your toes and stay on your toes during the entire exercise. Place one hand on barre (or other sturdy item) and other hand on hip. Bend your knees and rotate outwards.
Slowly bring knees together squeezing your inner thighs and booty then slowly open your knees once again.

BALLET BARRE FULL ELEVATION

Posture is important! Keep shoulders back, core engaged (tuck pelvic in, abs tight) elevate to your toes and stay on your toes during the entire exercise. Place one hand on barre (or other sturdy item) and other hand on hip and legs straight and tight.
Lower while bending knees and staying on your toes, then raise upwards to full extension.

BALLET BARRE BOOTY LIFT

Now lean into the barre (or other sturdy object) while keeping core engaged (tuck pelvic in, abs tight) elevate on your right toe while lifting your left leg and keeping it straight. And try to stay elevated on your toes during the entire exercise.
Slowly pulse the left leg upwards while squeezing the booty very tight. As this is a small, slow controlled movement. Repeat on other leg.

BALLET BARRE SIDE LIFT

Now forward face the barre or sturdy object. Keep shoulders back, core engaged (tuck pelvic in, abs tight) elevate to your toes and stay on your toes during the entire exercise. Place both hands on barre, point the right foot, while extending right leg keeping it straight on the right side.
Slowly elevate your straightened right leg upwards while squeezing the booty very tight. Slowly pulse the right while keeping the toes pointed. Repeat on other leg.

BALLET BARRE CALF RAISES

Posture is important! Keep shoulders back, core engaged (tuck pelvic in, abs tight) elevate to your toes and stay on your toes during the entire exercise. Place both hands on barre (or other sturdy item) and wrap right foot around left leg.
Slowly elevate to your toes on left foot and then pulse. Repeat on other leg.

ALTERNATIVE BARRE OPTIONS

Grap a chair, barstool, end of a dresser, any sturdy item can be used as your “barre” for one handed and two handed exercises. Traveling on vacation & staying in a hotel? Perfect! You can do this ballet barre workout there too!

OUTFIT: leggings by PrAna, bra top by PrAna. Save 💲➡️ (you can use my PrAna FitPro discount to get 25% off all merchandise, with code CGROprAna25). PrAna has awesome clothes for workout, travel and everyday life!

BRING THE BARRE HOME OPTIONS

“CLICK here to view or purchase”

Bring the ballerina out and enjoy your ballet barre workout and get ready for….

STRONG LEGS & BOOTY!

Christie, “your personal trainer to Get Fit & Stay Fit”

SaveSave

BEST Upper Body Workout that gets Results!

July 31, 2018

Do you want to tighten, tone & sculpt your arms?

Then follow along with the BEST upper body workout and it only takes 20 minutes!

Once you know the basic upper body exercises, then you can achieve whatever results you want. So, from a beginner level to an advanced level workout; you can customize your workout by adjusting the amount of weight and reps to create a unique workout just for your goals. Because everyone is at a different fitness level, you will determine the amount of weight you will use for each of these exercises. Plus, this upper body workout will only take 20 minutes to complete, so you could add some cardio or ab exercises too. Also, I recommend you change up your weights & reps every couple of weeks to keep challenging your body.

BASIC UPPER BODY WORKOUT that gets Results!

DO: 3 sets of 10 reps.

EQUIPMENT (See Amazon Finds below): Different muscles will be stronger than others, so you need to have about 3 varying strengths of dumbbells. Also, if you do not have a bench to use for these exercises, then you should stand for the upright exercises and laying down exercises can be done on a mat. 🌟You can also, work up to doing all of these exercises on an exercise ball! As when you sit on the ball (and also lay on your upper back in a reverse table top position), not only are you getting a great upper body workout, but an excellent core/ab workout too!

TIP: Always start with the lowest weight possible to confirm you can keep proper form for 3 sets of 10 reps. You can gradually increase the weight once you know you can complete the sets but also challenge yourself. Then as you physically progress, you can enhance the workout by changing the reps, weights, arm rotation & variety of equipment.

BICEP CURL:

Start by placing your feet in front of you with knees facing forward, while keeping your core tight the entire movement and shoulders back. Then slowly curl up the dumbbells using bicep muscles and slowly return to starting position.

OUTWARD BICEP CURL:

Keep feet in front of you with knees facing forward, with your core tight during the entire movement and shoulders back. Now rotate arms outward, then slowly curl up the dumbbells using bicep muscles, then slowly return to starting position.

SHOULDER PRESS:

Continue with feet in front of you with knees facing forward while keeping your core tight. Slowly raise the dumbbells overhead using shoulder muscles, then slowly return to starting position.

TRICEP EXTENSION:

Remain with your feet in front of you with knees facing forward. Now grab one dumbbell with both hands and slowly lower it behind you while keeping elbows elevated & slowly return to starting position.

CHEST PRESS:

Lay your upper back on a bench, floor mat or exercise ball. Then slowly push up the dumbbells using your chest muscles and slowly return to starting position.

CHEST FLY:

Stay in the exact same position as above. Now slowly squeeze your chest muscles bring the dumbbells together, then slowly return to starting position.

OVERHEAD LATS:

Grab only one dumbbell with both hands. Then slowly lower it using your lat muscles, then slowly return to starting position.

BACK FLY:

Return to seated position and place feet in front of you. Now with knees facing forward, keep your core tight the entire movement and shoulders back. Bend at waist and grab dumbbells. Then using your back muscles, raise your elbows by squeezing your upper back, then slowly return to starting position.

Awesome workout now what?

Are you ready to see results? Then make sure you do this upper body workout 2 – 3 times per week. So, look at your calendar 📇 and see what other day(s) this week you will get another upper body workout done . Then get ready, because in about 4 weeks you are going to see a stronger, more toner upper body . . . BUT don’t forget to keep it up! Because, remember if you don’t use it, you lose it!

TIP: To see the best results, remember to eat clean and don’t forget your protein, to build your muscles, plus it will help lean out and tone your upper body.

🔆 ” You know your body won’t go where your mind doesn’t push it ……. so I’ve found my greatest results by focusing on being stronger than my excuses.” – Christie

SaveSave

Affordable Amazon Finds for Your Home Gym: Personal Trainer Approved!

yoga mat / dumbbells / exercise ball / resistance tube set / kettlebell / resistance bands / medicine ball / jump rope / water bottle

in health + happiness, Christie

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, but I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

Perfection and How I Learned to Walk Away from It!

July 26, 2018

Let’s talk about perfection!

You and I are each made in a unique way, so why do we compare ourselves so much with others?

Wouldn’t it be nice to release the chains of perfectionism and start proudly telling ourselves I am perfectly, imperfect?

I had the most amazing experience to be a part of the BlogFest at the IDEA Fitness Convention in June. It could be so easy to compare and seek perfection in a fitness-type world; but instead there was a feeling of community instead. Yes, we all compare sometimes, but I found that comparison can be a positive thing, when we seek other’s for motivation, inspiration and education. While sometimes we think others have the “perfect” blog, body, business, life, etc. , guess what, they don’t!

So, it was encouraging to see the open-ness and authentic nature of the women, attendees and speakers share openly about their life & their business. Therefore, I left the convention feeling energized, motivated, inspired and encouraged that we all can learn from one another and realized how important it is to walk away from perfectionism. In addition, see below, some of my pictures from BlogFest/IDEA Fitness Convention of some of the most amazing ladies, living a perfection-free life.

Comparison and how its robs the joy of life!

Well, there is no better time than the present to release the perfectionism chains. So let’s start TODAY! You might be asking, how do I do that and why does everyone else seem to have everything “perfectly” figured out? Guess what, they do not and I promise you this; every woman feels this way and finds it difficult to not compare themselves to others who seem “perfect”, as I know I do sometimes too. My husband, Tom, has always laughed how woman check out other woman more than they ever check out men. Is he right or what?

Now is the time to stop comparing and empower ourselves to love the women we are and who we will become in the future! We have worked hard to get where we are in life and and yes we have experienced so much; maybe college, marriage, kids, divorce, health issues, grandkids, death of loved ones, etc. We all walk on a unique journey designed just for us; but we can also learn to walk along side one another for encouragement, inspiration, love, appreciation, respect and growth!

Christie’s open & honest talk about being perfectly, imperfect!

Now here is a little about me, Christie, and my perfectly, imperfect life! I shared some of this on Instagram and I love hearing all of your amazing comments and inspiration; so I welcome you to come follow along too! Also, the reason I share this on Instagram, is because we all know there is no perfect person, no matter what social media may portray sometimes. Therefore, I wanted to get authentically real and share more with you about me. And since I started opening up my life via my blog and social media; I have had some of you reach out to me and ask some personal questions.

Here are some of the most common questions that I get asked:

Do I workout everyday? No! I do enjoy my workouts, but I also love my rest days too!
Do I think of excuses on some days not to workout? Why yes, I am human! Like it’s raining and I would rather stay in bed! I live in Arizona so luckily I can’t use this one too many times.
Do I have cellulite? Of course I do! And guess what 90-95% of woman do. We can’t change that, so learn to embrace our bodies. Here is an article on celebrities and quotes about their own cellulite.
Is my skin loose, especially on my abs? Yes! I am 54 years old, so I have told myself (sometimes I do need to repeat this) how I am proud that my tummy was stretched out to hold my two babies.
Do I eat healthy all the time? Heck no! Hello pizza, wine & mexican food.
Am I too old to get pimples? Nope! A pimple and wrinkles at the same time . . . hmmm, what’s that about?

How you can stop trying to live the “life of perfection” and just live?

While we both know we need to step away from trying to live or find perfection in our lives, it is time to be real. Or shall I saw authentic? So what’s on your list of imperfections that you can start embracing and not hiding? I am here to remind you that we all have days of feeling insecure, unmotivated or just too critical of ourselves. That is why I am here to encourage you to stop the comparison and focus on just being you!

Most of all, let’s concentrate on important priorities. One of mine is to take care of my body and try to keep it healthy and strong; but also remember to forgive myself too. Seriously, don’t you feel mentally and physically better when you take care of yourself too? Remember, don’t look to compare or perfection, seek health + wellness for you. My motto: is to live a balanced life, filled with joy where I promise to take care of my body, mind & soul; yet don’t forget to offer forgiveness to myself when I don’t always achieve my goals. Life is full of tomorrow’s and so my perfectly, imperfect life will continue on, so why not have the right attitude to go with it!

Christie’s Highlights at IDEA/BlogFest Convention: my place of encouraging, inspiring, “imperfect” women.

🔆”Comparison is the thief of joy!” – Heidi Powell (BlogFest speaker: she’s an amazing, beautiful inspiring women inside and out)

🔆”Strive for excellence, not perfection. Strive for passion, not perfection. Strive for reflection, not perfection.” – Petra Kolber (BlogFest speaker: she’s so real, authentic and a wonderful role model)

🔆“When you hang with your tribe, the enthusiasm becomes contagious!”: the FitApproach Board (a.k.a my new “daughters”) & SweatPink Tribe: I just love their sense of adventure, contagiously fun personalities while incorporating a true sense of community!

🔆“Wearing something that reflects who you are, how you feel, and what you value most; something you can put on in the morning & confidently wear all day!”: As a PrAna FitPro Brand Ambassador: I am so thankful to be associated & clothed in their awesome fitness, travel & adventure clothing.

And as always, if you are looking for follow-along workouts, healthy recipes and/or motivation to living your balanced (“imperfect life”), please visit my blog any time. Let me help you achieve your fitness, health & wellness goals; but as always never looking for perfection!

Christie, “your friend & personal trainer to help you Get Fit, Stay Fit & Love Yourself ”

SaveSave

BEST Bodyweight Workout with No Equipment

July 9, 2018

This bodyweight workout with no equipment needed is my answer for getting my exercising done, virtually anywhere. Plus, this workout only takes 20 minutes! Now, do I workout every single day? NO, I do not! Is it difficult to get a workout done while traveling? Yes it is! And do I think of excuses not to workout on some days? YES! But, that’s ok, we all have those days, as I know I do. So, this is for the days when you are ready to get a workout done; but you are pressed for time or don’t have a gym that is accessible or maybe stuck at home with the kids. But now, you have this bodyweight workout ready for you when you are ready to go! So, take this workout with you wherever you go and just follow along with me via your phone or any electronic to view my workout wherever you are.

🔆”Exercise doesn’t get in the way of my life . . . . it adds to the quality of it!” – Christie

Bodyweight Workout

What you need: As you can see from this picture, you can do this exercise anywhere. All you need is a sturdy object that is elevated about 1 – 2 feet high. Usually in a hotel or at home, a sofa, chair or ottoman is a great choice for this workout. Plus, your bodyweight and that’s it and you are ready to go!

Single Leg Lift (hamstrings, booty & calves)

Start by lying on your back, bend one knee and place that foot on the elevated object and keep that foot flexed during the entire move. Then you will better engage your muscles with this flexing position. Now take the other foot an extend it to the ceiling and keep the leg straight during the entire move. Also, place your hands on your hips (as this will require more core work to keep your balance) for core work, or place your hands by your side if this is too difficult. Then slowly raise your hips off the ground, using your booty & hamstrings and then return to starting position, but stopping before your booty touches the floor. This is one complete rep for this leg.

DO: 3 sets of 15 reps on each leg

Double Leg Lift (booty, hamstrings & calves)

Now stay lying in the same position, but place both feet flexed onto your sturdy object. Again, slowly raise your hips, using your booty and hamstring muscles to elevate and then slowly lower, but stopping again before your hips touch the floor.

DO: 3 sets of 20 reps.

Push-Ups (chest, back and core)

If you find it is too difficult to complete a man’s pushup on the floor; don’t worry, you can place your hands on an elevated object to make this movement a little bit easier while still gaining great benefits. When you do a pushup, the most important thing to remember is keep your core tight during the entire movement. First, this protects your lower back and secondly you gain great core strength while also working your upper body.

DO: as many as you while keeping proper posture. This is one exercise that varies greatly with different abilities. So, push yourself, but only as long as you can maintain a tight and solid core.

Ab Crunch (core)

Now flip over and lay on your back again, and place both feet on your elevated object. Place your hands behind your head for support, but do not pull on your neck. Then slowly elevate your head and upper back off of the floor using your core muscles and then return to starting position but stopping before your head touches the floor. Remember, to keep your elbows outward and think about bringing your chin to your knees and not your elbows.

DO: 3 sets of 20 reps.

Oblique Crunch (obliques, this is the muscles on either side of your abs)

If you are more of a beginner at exercising or have a weak back or core muscles, then do this move on the floor. But, if you are more intermediate or advanced, then try this workout in the elevated position. So, start by laying on your left side, propping your upper body up with a bent arm on your left elbow. Then stack your feet on top of each other and place your right hand on your hip. Now slowly raise your right hip off of the floor, using your oblique muscles. This is not an easy move and you might be able to do only a few reps, but thats ok. This is a great exercise to isolate your oblique muscles.

DO: only as many as you while keeping your core tight. Then switch to the other side and do the same.

Push Off Lunge (quads, booty, inner thighs)

First, I did make sure my shoes were clean before placing them on the furniture, just saying! 🙂 Begin by putting your left foot on the elevated object and bending your knee. Then keep the right leg straight during the entire movement while pushing off with your left foot and come to a standing position; but do not let your foot touch the ground if possible. This movement is actually a faster pace move and you will push off then go right back to the lunge and then push off again. The second picture shows how you should be standing yet keeping your foot elevated and then returning to the lunging position.

Calf Raises (calves)

Now look for a place to stand upright near a wall or something to hold on to. Then take one foot while bending your knee and wrap it around the ankle of the other foot. So, while keeping your one foot on the floor, raise your heal up using your calf muscle. This will be a quick moving motion and try not to let your heal touch the floor with each move. Then alternate with the other foot on the ground and elevate with the other calf.

DO: 3 sets of 30 on each leg

Single Leg Lunge (booty, quad & core)

Finally, place one foot in front of you and bend your knee, while extending your back leg and placing your foot on the elevated object. This move will require good balance (great move to work the core too) while performing this movement. If you struggle with keeping your balance, then do this exercise close to a wall or sturdy object to hold on to. Then while keeping your core tight, slowly lower into a lunge, making sure your front knee does not extend past your shoe.

DO: 3 sets of 15 reps on each leg

Congratulations you are done! I just love how this workout uses your entire bodyweight to perform each exercise so literally you can do this anywhere. So, when you are pressed for time, or don’t have a gym to get your workout done, then grab your phone, iPad or computer and link to my blog and follow along with this workout or 50+ other workouts.

My FitFab Shop (Amazon) to help you Get Fit + Stay Fit + Have Fun !

Christie, “your personal trainer to help you reach your fitness goals”

5 Tips to Succeed with Your Health Goals

June 24, 2018

5 tips to succeed with your health goals this summer . . . and beyond!

YES you can do it, no matter how busy you are!

Times can get very busy & stressful if you let it (I had struggled with this before) so that’s when I remind myself that my attitude can and will effect my day, other people’s day; but also my health. When life gets busy and we forget to keep the focus and the vision on what is important; that is when stress can settle in and disrupt our mental and physical attitude and our wellness.

I am beyond thrilled that I am getting ready to attend one of the largest fitness connections this week; in addition, I have many other events, travel & activities going on. Normally, I used to let this create stress in my life. But, I have learned that when schedules get super busy, it is so important to take a deep breath, relax, mediate and/or pray. Plus, then I review these 5 easy steps in my head for creating a successful + stress-free environment. And that’s when I can begin to see the vision and focus (in a healthy way) in my life, to better obtain the goals I want to achieve, whether it is short-term or long-term goals.

🔆 “Your body is a strong machine, but you gotta fuel it with a strong mind!” – Christie

5 Tips to Success . Let’s Do This Together!
( Print this out as your reminder )

✔ STAY Peaceful

Did you know that with strength comes peace? When you set your mind on positive things, you create an inner strength that your body & mind are capable of anything! Nothing great happens if we are uptight, stressed and worried. Too busy, is never a good excuse for not having peace. Each of us have different ways to quiet our mind and bring peace, what is yours? Maybe its yoga, praying (this is mine), taking a nap, reading, stretching . . . whatever it is, find your peaceful place and when life gets crazy busy and you feel uptight, let your strength shine through by finding peace in the situation! Many times it only takes a few minutes to get to this point.

✔ STAY Loving

This one should be so simple, yet sometimes we all have a difficult time following it, especially when we are busy and tired . . .right? Sometimes we can act unloving towards a family member, friend, or even a stranger we don’t even know! Guess what? It’s probably us and our own bad attitude! So, think about what you are saying, how you are treating someone and I promise when you treat them with love, respect and kindness, you will both be happier, more loved and better ready to handle the day.

✔ STAY Accountable

You know me and how I would put something about fitness here! 🙂 But I do know with myself and with my training clients; when we exercise, we ALWAYS feel better afterwards. So, even when life gets busy, do not forget to keep up with your fitness routine. My advice, is to make yourself accountable! How do you do that? Get your calendar out and make an appointment with yourself each week with the day & time as to when you are going to workout; as this is even more important with busy schedules. I understand that things come up (it is summer and our schedules must be more flexible than ever) but, when something is on your calendar, you are 50% more likely to get it done. And when unexpected things do come up; just reschedule the appointment just like you would with any other! Keep yourself accountable and I promise you will be happier and feel healthier that you did! Looking for some quick workout ideas for home or when traveling? Here are 50+ workoutsfor you and most can be done in 20 minutes!

✔ STAY Focused

I challenge you to stay focused on your health, even when you are busy. And one of the best ways to do this is by the foods we consume! I am not saying you must always eat clean and not be able to enjoy the goodies that summer has to offer. BUT, I think when you follow the 80/20 rule, you’ll feel better too. That is what I do. So, this means that 80% of the foods I eat, will be healthy. I make sure the foods are healthy and fueling my body and mind in the most beneficial way. Then 20% of the time, I relax about the foods and drinks I consume and enjoy it without guilt. When I do this, I find that most of the time I end up making healthy choices anyway, but I give myself grace for when I don’t. And my body feels so much better, my gut is happier, I sleep better, my skin glows more and my bowels are more regular. So, keep the focus on healthy eating most of the time, but not all the time and just enjoy! Don’t let a busy life be an excuse for not eating healthy, there are so many quick & healthy options for food choices. Needing some healthy food inspiration, link here.

✔ STAY Patient

Busy or not, this step is very important to remember, as no one’s life is perfect! I was never a person on social media until I became a blogger . . . seriously I think I was the only 54 year old woman who had never had any account on any social media. Well, that changed with my blogging business and I have truly come to appreciate the influence, friendships and fun to be found there (most of the time, right?). But, we all need to be careful too and remember to use social media as inspiration – but NEVER as comparison. Each person is on their own journey (and remember most are only going to share their positive side ) and you are too. So, whatever place you are mentally, physically, spiritually; it does not matter, your might be in a different chapter as someone else and that’s ok. So my advice is to look for “inspo” on social media but never for comparison and be patient with your own journey!

Take heart my beautiful friends. Each of our journey’s is unique, but together we can strengthen and build each other up! And when life tends to get really busy, remember to focus on each of these 5 steps and you will keep the peace, love, focus, patience and still find ways to hold yourself accountable to your health + wellness!

with health + happiness,

💗Christie
Founder, FitFabForever