Drastic Reductions

Due to lack of business, SAD Fitness has had to make some major reductions. As a first wave of reductions, all services have reduced to limited days and times. As soon as business picks back up, I will be able to offer more time and services.

1. Personal Fitness Training for in-home has been limited to the follow days and times:
• Sunday - 1p to 9p
• Monday - 5a to 11a
• Tuesday - 5a to 9p
• Wednesday - 5a to 9p (select Wednesdays only)
2. Online training available. All workouts will be scheduled and share to clients on Sunday of each week.
3. Nutrition Accountability and Guidance will be offered with weekly check-ins.
4. I will no longer be offering online scheduling. All appointments must be book directly with me via email, phone, or Facebook.
5. I will no longer be offering free training but I will be offering gift cards and gift certificates.
6. I am continueing to offer doTERRA Essential Oils products as well as Team Beachbody and Shakeology products. I will not, however, be hosting and free events for the time being.
7. I will no longer be sending free samples. If you would like to try something, contact me and we will discuss shipping charges.
8. My blog will be growing. I will be sharing information through my blog more frequently.
9. As always, I will be available through Facebook and email! :-)

Pricing as follows
Personal Fitness Training:

• Nutrition Guidance and accountability (online)- $15/month
• In-Home Training:
• Fitness Assessment - $75 (1.5 - 3 hrs)
• add on - Nutrition consultation - FREE (.5hr)
• add on - Training Session - $35 (1 hr)
• Training Session - $40 (1 hr)
• Multiple sessions - 4 sessions - $144 (saves 10%)
• Month Training with 5 days a week - $600 (saves 25%)
• add on - 30 minutes - $15
• Online Training
• Phone Consultation - $50 (.5 hr)
• add on - Nutrition consultation - $15 (.5 hr)
• Training opt 1- $220/month (4 workouts a week)
• add on - In-home session - $35 (1 hr)
• Training opt 2 - $240/month (5 workouts a week)
• add on - In-home session - $20 (1 hr)
• Online Powerpoint or Video classes (.5-3 hr)
• doTERRA Essential Oil Classes - $10
• Team Beachbody Seminars - $10
• Personal Training - $20

Let's do the Twist

Back in the 1960s, this was a popular song. Even though I was born well after the 60s, I know all the words (compliments of my parents)! But we're not talking about the song. We're talking about exercise. All exercises work in at least one or two plane of motion, the Saggital (back to front motions) and Frontal (side to side motions) planes. Unfortunately, there is a plane that is getting overlooked; the transverse (rotational or twisting) plane. Overlooking exercises that work in the transverse plane can lead to muscle imbalances and joint dysfunction ultimately leading to injury.

I recently read in a magazine called "The Training Edge" about covering all planes of motion in regular exercise routines, including the transverse. I am often finding that I forget about the transverse plane. "Whether it's for daily activities or sports, you move in the transverse plane. People get injured trying to eccentrically decelerate transverse motion." A quote by Brent Brookbush, MS, NASM-CPT, CES, PES, president of B2C Fitness in New York, and author of Fitness or Fiction: The Truth about Diet and Exercise.

An example of eccentric movement in your daily life is turning and picking up something on the counter. I do this when washing dishes, I dont walk sideways to pick up the pot. I rotate my upper body, moving it in the transverse plane, and pick up a dish to wash, then rotate back to the original position. Even then I rotate again to move it to rinse, and again to set it to dry. 

Exercises in the transverse plane will be similar in motion to those we use in our daily lives. It will strengthen weaken, often neglected muscles, which may lead to injury prevention.

Exercises recommended by Brookbush:

Ø  Lower Body - Progress to rotational lunges and step-ups.

Ø  Core - Target through static chop patterns or cable rotations.

Ø  Upper Body - Train with moves such as push-ups, bench presses, and chest and reverse flies.

So, next time you workout, through on some Chubby Checker and "Let's do the Twist"!

Refreshing foods

I am not a fan of drinking water. I know, I'm a personal trainer... I should be encouraging water drinking. Really I do, and I will. I am going to now... Promise... But first, let's talk about food.

Drinking water is really not the only way to get hydration. "Reports indicate that you get 20%-25% of your daily water intake from food," says Dominique Adair, MS, RD, who is based in New York City. Some of the foods that have the highest content of hydration are fruits and vegetables. But that doesn't mean that is all they are good for.

Cantaloupe - Though 90% of its weight is water, this fruit contains 30 times more beta-carotene than oranges

Eggplant - With 92% water weight, it draws its color from plant pigments called anthocyanins, antioxidants that protect cells.

With 92% water, this vegetable can be eaten raw or cooked and is extremely rich in antioxidants. It's also an excellent source of potassium, folate, and magnesium, all of which can help keep blood pressure down.

This fruit packs water--92% to be exact--and also lycopene, a phytonutrient important for cardiovascular and bone health that has also shown some promise in protecting against certain cancers.

This vegetable boasts 92% water, plus vitamin C--184 milligrams, or 307% of the Daily Value.

Now, back to what I was saying... I do not like drinking water. Eating fruits and vegetables makes it a little easier since I don't have to drink AS much. Now, let's add another step in all of this. How about putting fruits and vegetables IN your water?

For instance, thinly slice a cucumber, I like to then coat each slice with a little lemon or lime, then drop each piece into a gallon of water. You can let it sit for 10 minute or all day if you want. Take the "drinking water" out of drinking water and you are getting nutrients from the cucumber as well! Here are a few other healthy water add-ins!

• Cantaloupe and Strawberry
• Watermelon and Cucumber
• Grapefruit
• Lemon
• Apple, Orange, and Raspberry
• Lime and Mint
• Strawberry and Orange
• Blueberry
• Apple Cinnamon

20-Minute Home HIIT

As a Stay at Home mom, I know that finding time to do a workout is tricky. You have to squeeze in what you can, where you can. It is because I know how precious your time is that I build workouts that fit into your life style. I help a lot of people train in their homes when time is of short supply. If you fall into this category, try this 20-minute Home HIIT. It's great for all levels of training and will give your WHOLE BODY a great workout.

You are going to spend 20 seconds on each exercise and rest for 10-15 seconds between set. There will be a total of 8 rounds for each exercise. You will want to complete ALL rounds of one exercise before moving on to the next.

 

Exercises for HIIT Routine:

1.)    Squat to overhead press.

*This exercise requires dumbbells, if these are unavailable, you can use barbells, canned food, or bottled water.*

a.       Stand upright holding dumbbells at shoulder height, elbows bent and palms facing in.

b.      Bend at the hips and knees, lowering into a squat with the dumbbells still at shoulder height.

c.       Thrust up, coming back upright and press the dumbbells overhead, extending your arms fully.

*Less intensity - Use lighter or no weights.

*More intensity - Use heavier weight. If you are using canned goods or a water bottle, fill the water bottle with sand or stones. Bigger water bottles can hold more!

 

2.)    Burpee with Pushup.

*No equipment needed*

a.       Start in a standing upright.

b.      Squat down placing your hands on the floor and jump your feet back to the plank position.

c.       Perform a pushup, lowering your chest down to the floor and pushing back up to a plank position.

d.      Jump your feet in, bringing your knees to your chest while keeping your hands on the floor.

e.      Come to an upright position and jump into the air, raising your arms over head.

f.        Return to the mid position and then jump your feet back out to a plank position.

*Less intensity - bring your knees to the ground before performing the push up.

*More intensity - Use ankle or wrist weights while performing exercises.

*INSANE intensity variation 1 - use hand weights

*INSANE intensity variation 2 - use a weighted vest.

 

3.)    Reverse Lunge with kick.

*No equipment needed*

a.       Start standing upright with your arms at your sides.

b.      Step backward, dropping your back knee to the floor and leaning your torso slightly forward with your weight on your front leg.

c.       In one motion, push off your front foot to return upright and kick out your back leg in front to waist height.

d.      Step back to lunge position and repeat.

e.      COmplete all repitions on one side before switching to the other side.

*Less intensity - Place your hands on your front knee to hold balance.

*Less intensity - hold lunge position a little longer catching balance between kicks.

*More intensity  - Kick higher and/or perform more reps.

 

4.)    Pull over and sit up.

*Requires dumbbell... If these are unavailable, you can use canned food or bottled water.*

a.       Start by laying on your back with the weight (Again, canned spinach is my personal favorite!) above your head, knees at a right angle.

b.      Lift the weight straight up towards the ceiling with your arms slightly bent.

c.       Lift your body into a sitting position, arms raised over your head. *hint: you may need to use some leverage on your feet.*

d.      Lay back down, keeping the weight in the air.

e.      Lay weight above your head and repeat.

*Less intensity - Use a lighter weight.

*More intensity - use heavier weight.

Danielle M. Montoya, NASM-CPT4

SADFitness@gmail.com

(C) 907-687-1657