Wednesday, July 18, 2018

Happy BIrthday Workout

I try and vary the workouts I design for my clients.  I don't want them to get bored.  I want to make sure that they have a varied set of workouts and I enjoy keeping them on their toes, 

BIrthday Workout
BIrth month -- Number of exercises
Birth DAY -- NUmber of reps
Age -- NUmber of minutes

SO, my birthday is JUly (7) 15th and I'm turning 34. 

LUnge pulses
BEar sqyats
JUmp Squats
DEadlifts
Side leg lifts

SO you would do 15 reps of each exercise and you would keep going for 34 minutes.  I've done this workout with 2 different sets of clients and they have gotten through about 3 rounds.

This doesn't jst worj with leg exercuses ut works with all types.  YOu could do a total body worrkout, arns and abs, plyo, anything. 

Gifve the workout a try and let me know how it works for you!

Monday, July 2, 2018

I'm Not A Crossfitter but......

I'm not a Crossfitter but, I enjoy doing Crossfit. I enjoy the layout of a Crossfit workout.  It's intense and normally fairly quick.

I will often design my own Crossfit-esque workouts for my clients or I will find a good total body WOD on BoxRox.com and do it on Saturday when I feel like my other workouts haven't been enough that week.  

Don't get upset with me that I make up for crappy weeks.  There are alot of reasons why your workout can suck.

*Illness
*Injury
*Lack of sleep
*Stress at work or home

And sometimes I JUST DON'T WANNA BE THERE SO I SLACK OFF 

This past week was a little off.  Saturday I designed my own workout and it made me feel like I redeemed myself.


This took me about 1 hour and 15 minutes to do.  I'm really slow at running.  Give it a try and let me know how you did.  Was your time better than mine?  I bet it was!

Sunday, July 1, 2018

Hello July!

Hi!  How are you?  Can you believe it's already July 1st??!!??  This year has gone by so quickly.  I feel like every year goes by quicker and quicker.  It's sad and scary.

This month is a combination of busy and relaxing.

4 - Anniversary
8-14 - Vacation / Dance Nationals
15 - Birthday
25-27 - Sunny's hip hop intensives


This is the first summer in a few years that our days aren't packed with 50 different things.  And that's how I like it.  I'm a really fun mom during the summer.  I enjoy spending time out of the house.  The more time I spend out of the house and doing stuff that we enjoy the happier I am. 

I have a few goals this month that I need to accomplish before I can be 100% happy this month.



  1. Clean my house from top to bottom.  I want it to be spotless (even if it only lasts for 2 days)
  2. Take my SUP out atleast once a week
  3. Get my online training business of the ground
  4. Publish my ebook

If you want more information on my online training you can email me at BeachBodyWellnessDB@Outlook.com

I'll post more about my ebook as I get it closer to done.  

What are your goals for July?  Do you enjoy the summer or not?  Do you find summer break relaxing or frustrating?

Monday, June 25, 2018

I am the Hippo


See the resemblance?
No?
It's okay, neither do I.

Hippos are my favorite animal.  My second favorite is the giraffe but, that's a different post.  I love hippos.  I could even go as far as to call them my power animal.

I feel like people get the wrong idea when I tell them that if I were an animal I'd be a hippo.  Do I view myself as a 6,500 pound beast?  No, I don't.  Here's a few reasons why I relate with hippos.

  • They eat around 80 pounds of grass a nite -- I think I could eat that many vegetables a nite.  An 80 pound salad sounds amazing!
  • They run fast for short periods -- I HATE running.  I'm horrible at running,  I do sprints on the treadmill occasionally but, for the most part, I stay far, far away from anything that has to do with runnning
And they #1 reason why I relate to them is that they spend up to 16 hours a day in the watter.  I love being in the or near water.  That's a big reason why I lived in a beachfront community for so long.

As long as I can remember, water has soothed me.  When summer comes around I am so happy.  I have a reason to be at the pool or beach all day.  

So, when one of my clients mentioned he was selling his stand up paddleboard I was more than happy to take it off his hands.  I am really excited to start using it.  Did you know that you can burn 300-700 calories paddling? 

I have no clue how hippos and paddleboards relate.  But I do know that they are amazing creatures and paddleboards are amazing things.  How do you feel about hippos?  Have you ever been SUPing?

Saturday, June 9, 2018

Personal Training Via Skype

Since everything is going online.  It seems logical that personal training would too.  It's like a virtual gym but in your own home.  Working out takes motivation.  Even if you aren't leaving your house to do your workouts you often still need that extra push, a bit of guidance and support.  That's why working out with a trainer online is a GREAT option!   

 Did you know that people are over 75% more likely to reach their goals if they have a personal trainer?  I can help you reach your goals even if you aren't in the Daytona Beach area.  You can even squeeze in a workout during your lunch break at work.  

Before your first workout we will have a Skype session to talk about your needs, injuries, limitations, likes, dislikes, and figure out how to get moving in the right direction.  Once your workout sessions start they work the same way as an in person training session does.  I demonstrate the exercise and then watch you and make sure you are executing it properly.    Good form is key!

Equipment you will need:
Kettlbell
1 - 3 sets of dumbbells
Resistance Bands
Yoga mat (optional)

**We will discuss how to decide on weight before you begin working out**


Price
$25 -- Single Session

Monthly Price
$90    -- 4 sessions (1 session a week)
$175 -- 8 sessions (2 sessions a week)
$250 -- 12 sessions (3 sessions a week)

**4-7 day rates available**

These can be done over any video calling service.  Skype, Zoom, Facebook Messenger, etc.  At the current time I do NOT have access to FaceTime.

Thursday, July 20, 2017

What's Good For The Goose



Fact #1
I live in a small beach town.  There is nothing to do within 45 minutes of here unless you want to go to the beach.

Fact #2
I go to the gym 6 days a week and my trainer has atleast 30 minutes for cardio scheduled into all my workouts.  I'm at the gym atleast 90 minutes a day.

Fact #3
I enjoy food.  A LOT.  I like carbs.  I like eating.  I like cooking.  I enjoy every aspect of food.

Fact #4
My weight loss has stalled (after I gained a lot of weight for unknown reasons) for a while.  I have been tring different things to get myself back on track.

Last week I realized that I spend 75% of my day sitting.  As I am writing this, and then again as I am typing this, I am sitting.

Did you know that sitting too much can actually reverse the good things that you are doing when you workout?

Did you know that sitting can make your ass spread?  Instead of being perky, you'll have a flat ass.

I have taken a few steps to keep me from sitting so much.  I make sure to stand up for atleast 5 finutes every hour.

I have also been adding in an extra hour of exercise whenever possible throughout the week.  I go to yoga some nites and other nites I take the girls to Hangar15 to jump for an hour with me.

Now I know alot of people might not have the extra hour to spend at the gym, or in a class.  

Any extra activity is good if you sit all day.   It doesn't have to be actual exercise.  It can just be movement.  Go for a walk (even window shopping at the mall is good), a nice bike ride around the neighborhood, or even simple things like, parking farther from your office/the grocery store/your apartment.  Something that gets you that bit more time up and about.

What do you do to get yourself up and moving throughout the day?

Sunday, July 9, 2017

Anniversary



Tuesday was my anniversary.  Every year we try to go out of town.  It's the only holiday that my husband doesn't have to work so, we make the most of it.  We try and find a new place to do every year.  I originally wanted to go to Cocoa Beach but, they did their fireworks on the 3rd of July instead of the 4th.  That's so dumb!  Part of the reason we got married on July 4th was for the fireworks.  



But, we decided to go to Fort Lauderdale.  It's my new favorite place!  We went down Memorial Day weekend for Sunny to perform in a show.  We didn't do much but, I really wanted to go back.  I have a few Instagram people that I follow that are in the area.  


We left our house at 6 AM.  The drive wasn't bad and we got there around 10:30.  I normally leave early in the morning so that one day of a trip isn't completely wasted with travel.  We changed and headed straight for the beach.  

They had a bunch of stuff going on for the 4th so we only spent about an hour on and off in the water.  {Side note: The water down there was so crystal blue!  It was gorgeous!}

At 3:00 we decided to start walking back to the hotel.  Check in was at 4 so, by the time we got back to the hotel, got our bags out of the car, and go inside, it was time. I didn't get any pictures of the hotel but, we stayed at the Bahia Mar.  It was really nice.  They are currently renovating so, the pool wasn't working but, other than that it was good.


We decided to change and head out for a late lunch/early dinner around 5.  We picked a nice Italian restaurant because I really wanted a salad and they had the best ones out of all the beach restaurants.  



Ken and Sunny split a pizza.  Mo got Cheesy bread.  Kaylee got shrimp and scallop pasta.  I got a shrimp and scallop salad.  Everyone was really happy with their food.

After dinner we stopped for fro-yo and then went to the hotel to get ready for fireworks.  


Fort Lauderdale has a great fireworks display that you have an amazing view of from the hotel.  

They next morning I got up and went to the gym.  It was really nice.  Obviously a personal training company trains clients there.  I would love to do that!  If anyone owns a hotel in the Daytona area let me know!  I'd love to talk.  I got in a good workout.  They had all the stuff I needed {and an ACTUAL squat rack.  Planet Fitness only has Smith machines :(  }


After that I woke the Mo up to watch the sunrise.  One of the things I really miss about living in a beach front community is being able to watch the sunrise in the mornings.  


For breakfast we went to The Original Pancake House.  We tried this place in Texas and fell in love but, it wasn't as good as Texas.  We would have been happier at the hotel for breakfast.  But, it's decent.  

Kaylee and Mo got chocolate chip pancakes but, Kaylee added peanut butter chips to hers.  Ken got a ham steak, hash browns, eggs, and corn beef hash, Sunny got M&M pancakse and I got an egg white omelet and gluten free pancakes.

After this we packed up and headed home. It was a fun 2 days.  

What did you do for the 4th?  What do you normally do for your anniversary?