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get your cardio on!
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get your cardio on!

Apr 15, 2015 by

I just enjoyed a 5 mile run so I thought this was appropriate. Remember that cardio is specifically for weight loss and cardiovascular health.  It’s good to get some vitamin D from the sunshine (maybe next week!) plus, cardio reduces stress and just makes you feel better.  If you aren’t able to jog then a fast walk will do!  The MINIMUM amount of cardio...

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it’s just one hour!
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Look at your schedule ahead of time and make appointment with yourself…or register for a class!  Exercise relieves stress and makes you feel so much better! Shoot for 3 days of cardio (for weight loss) and 2 days strength training (for muscle tone and boosting metabolism). Share...

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Painting Party!
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Painting Party!

Mar 20, 2015 by

We booked a private party at Painting with a Twist and most of us did the “paint your pet” option, which I highly recommend.  We submitted our pictures ahead of time, they hand-sketched each pet for us, provided the correct colors and instructions.  We did bring our own wine and snacks so we had great time!! I tried to put the pix in chronological order...

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Ham Rolls
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Ham Rolls

Mar 13, 2015 by

No, not the sandwich…the exercise!  This is a tough one that works hamstrings, butt, calves and core.  Be sure to warm up your hamstrings REALLY good before doing this one. Lay on your back with legs extended and heels on the stability ball.  Holding your tummy tight to help with balance, lift your hips into “bridge” and bend knees to roll ball towards your...

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please submit a review for A Better Body Fitness!
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Hello ladies!  I would like to ask you to take a few minutes of your time to review the services at A Better Body Fitness.  I have several sites that you can choose from below: facebook review page – https://www.facebook.com/abetterbodyfitness/reviews?ref=page_internal yelp – http://www.yelp.com/biz/a-better-body-fitness-matthews  Click Write a Review Angie’s List – www.angieslist.com/Review/8522157  (you do not have to be a member) google + – https://plus.google.com/110787819726706972896/about  Click Be The First To Review...

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How to tell if that group class is a good fit for you
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This is a great article!  I always liked classes better than working out by myself but it often felt like I was just there during the instructor’s workout. There was very little interaction from the instructor and they rarely new their clients by name.  Because the classes were so large, they couldn’t take the time to make modifications for people with injuries. It’s awesome...

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how to fill your plate…
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  Carbohydrates are not a bad thing – your body and brain need them to perform efficiently and effectively. For better health and weight loss, eliminate (yes, completely) refined carbs such as white rice, white pasta and white bread, which are processed when bleached of their nutrients then enriched when putting those nutrients back in.  Healthy carbs provide energy so eat them earlier in the day,...

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calorie burn calculator
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We were talking about how we don’t think MyFitnessPal calculates our calorie burn correctly, especially for strength training classes, so I found this calorie burn calculator for comparison. http://www.healthstatus.com/perl/calculator.cgi For me, MyFitnessPal calculates 50 minutes of “circuit training, general” as cardio and 437 calories burned. This calculator estimates 50 minutes of “lifting weights, general” at 188 calories and “lifting weights, vigorous” at 333 calories....

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To eat or not to eat…?
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We were recently talking about this topic in class so I thought I would share this article.  Since I am trying to lose a couple more pounds, I do not eat the additional calories “earned” from exercise.  I have changed the settings in myfitnesspal so it does not add those calories back in; however, my fitbit does add some calories from the steps I...

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move more and feed your body better fuel!
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  I love this quote!  When you are overweight, stressed and feeling yucky, you continue in that negative cycle so you gain more weight, feel more stressed and even yuckier!  You can reverse that cycle by moving more and feeding your body better fuel.  Sure, some people need to start out slow by just going for a 30 minute walk (stress reducer!), or cutting...

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calorie guide to empty calories in alcohol
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As my clients know, I have recently become OBSESSED with www.myfitnesspal.com.  It’s been a long time since I kept a food journal and, after using it last weekend specifically, I realized how I’ve gained some weight since summer. I’m happy to report that I have lost 3 pounds since keeping my food journal. It keeps me honest with calories and accountable for exercise, especially...

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Progression on the BOSU
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I coerced Mercy into learning to do a knee extension on the flat top of BOSU.  This may look easy but I assure you it takes a lot of concentration, focus and balance.  It takes most people many sessions to even try this but she mastered it within her first 30 days.  I was very impressed but I had to be very quiet and...

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How to enjoy exercise…
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…make friends!  Ami has been coming to classes faithfully 2-3 times each week since Dec last year and Lori started 2 personal training sessions and 2-3 classes in June.  Working out is so much better when you can share the torture with friends! I am pleasantly sore from yesterday’s class, especially abs, chest and legs. Share...

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Happy (belated) Halloween!
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(sorry about the late post but I finally got my laptop fixed) We had a blast at Lori’s house last weekend.  We worked out in 10:30am class then met at her place to eat some apps, enjoy homemade sangria and carve some pumpkins!                       Share...

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Glute Press with Hip Abduction
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Work your butt and hip/outer thigh with this exercise! I usually do this compound movement (working 2 muscles) in class and we do 2 sets of 20 on both legs with biceps or another upper body exercise in between. glute press with hip abduction           Share...

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Week 2 of Cardio Challenge
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<sigh> technical difficulties delayed this post but hopefully it will motivate ya’ll to do the cardio challenge if you don’t come to class. This week it’s 45 seconds of exercise and 20 seconds of rest. week 2 of cardio challenge!  <— click for video! (Thursday increases to 60 seconds of exercise and 30 seconds of rest)           Share...

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Get up and move!
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Get up and move!

Oct 16, 2014 by

Did you know that sitting is bad for you?!? Of course you did. But we sit on our butts all day long – while we eat, drive, work on a computer (which is all day for many of us!), attend school, read, talk on the phone and watch tv…and then we LAY all night long while we sleep! It is recommended to get 10,000...

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Crowder’s Mountain trip
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I just realized that I didn’t post these pix!  These are most of “my crazy 7:20 girls”: Ami, Betsey and Me on top row then Lori and Kelly (she’s more normal) on bottom row.  We got in a lot of steps and cardio!     Share...

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Your HSA may pay for a weight loss program at A Better Body Fitness!
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Do you have an HSA and want to lose weight?  Personal Training or Group Exercise costs may be an eligible expense to help you reach your goals!!  Check with your insurance company to see if weight loss programs qualify for your existing HSA. You can purchase unlimited amounts of personal training and/or punch cards without worrying about an expiration date! http://www.hsacenter.com/2014limits.html   Share...

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Do the challenge with me!
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Ahem, did you forget to do your challenge this week?!?!  It only takes 3 minutes and 45 seconds so get up out of that chair and do it!  Here is a video of me doing it so you can do it with me. Yes, I am very new to posting videos so I’ll get better!   https://www.youtube.com/watch?v=cCApMeaNf-Y   Share...

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