Summer Road Blocks

Here we are in the beginning August and I am hearing from all my very  active / physically fit friends that they have all put on 10 lbs....Including myself! WTH???  If we really think about it, we know why and how that has happened. We live in a state that has some really strange weather and you never know when the sun will be out or if it is out how warm it will be. For me, when the sun is out I am usually out on my motorcycle as much as possible. Which means that I sit all day and ride...not moving my body a whole lot. Which is different for my body because it is used to moving a lot!!  What I have noticed is that when you are out and about traveling with friends or family you put them first as far as where to stop and eat.  I know that this is one of my problems... the other is plan and simply...I don't put my health first! I am so rapped up in enjoying the sun, fun and friends. Unfortunately that has put 10 lbs of fun on my mid section! So I am going to try something new for the rest of the summer and see what happens. I am going to regroup and focus on my bodies needs and make sure that my portion sizes are right , not eat greasy foods, minimize my happy hour drinks to 1 or 2. I am also going to get back on a regular workout schedule since I have let that slide with all the summer vacations. Plus I have 2 competitions coming up in October that I want to do well in.

I write this so that others can see that we all have slips and gain weight from time to time. So what small things can you do to be healthier?

Summer time cook outs

I don't know about you but I love the summers time. Get togethers with great people and good eats! the hardest part is to stay on the clean eating and portion control while you are chatting & laughing away.  But if you remember the 80 /20 rule all is good! 80% of the time you eat and drink super clean plus exercise then that one day you can step out of the box alittle...and I do mean alittle.  Please remember that when you do step out it can be very hard to step back in.

I like to always bring on dish that I know is clean, that way I can always eat that instead of the same old cookout menu items. I also bring my own grill protein..because we all know what is in that hamburger and hot dog..YUCK!!!!

the one thing I love about cookouts is all the fun physical activities.... for example this past 4th of July, I had the pleasure to be invited to our friends the O'Brien's. They live on a lake so I got to paddle boat out to out the lake to watch the fireworks with my husband and awesome friend Dani. Before that we danced to great music the bands played and we even jumped on the trampoline like kids!

So stay active at your parties and eat clean! most of all have a great happy and healthy summer!

Summer is here

Now that summer is here and we live in the pacific northwest...our play ground is open for fitness! I am having a really hard time deciding on what to do every day for exercise! the choices are endless...in fact I am here waiting to go bike riding... no not on my motorcycle but the one with pedals that go around! this weekend I was out on the sound camping with friends and we canoed, climbed tress, raced up stairs and ran on the beach.

I have to say I can't wait to SUP(standup paddleboard)  again. Choices, choices, choices... what is a girl to do?

What is on your list of fun outdoor exercise activities?

Thurston County Spring Baby’s Are Here!

If you go anywhere in Thurston county you will see signs of rebirth and BABIES!! You will come across baby clothing and toys at the stores. You will see baby animals in the waters and fields all around the Thurston county. Yet what you may not notice or hear, are all of the baby’s mommy saying to themselves “ how do I loose this “baby weight” and get back into my pre-pregnancy clothes!” 

Since a baby needs so much care and love, that mommies are right there for them to fulfill their every need. What mommies forget or don’t realize is that their baby can help them get back that “pre-baby” body they may feel has gone in the diaper pail.

As adorable, wonderful, and precious as babies are, and regardless of how much we love them, they can get heavy! Turns out, this makes them that much more perfect. They make great free-weights!

Okay, so they’re not free… very expensive actually, but you can get a very thorough workout just by holding your baby.  For example: Start out with squats (with a seat behind you in case you fall) with the baby in a snuggly! Do pushups with the baby under your chest and make faces and goofy noises to keep the baby laughing. Set Baby on your stomach while you do crunches, or hold her/him there while doing bridges! My 3 year-old still thinks this is fun. When carrying the car seat, do some upright rows or shoulder shrugs. Bounce the baby on your knees by using only your calf muscles. You can get a full-body workout using only your baby and the baby’s stuff.  It just takes a little creativity. Need more ideas? Look up a personal trainer for a complete baby-weight workout.

  

Getting back into your pre-baby pants without spending a fortune: priceless!

Written By Lichelle Crevison & Christe Smith

Using the Thurston County Outdoors as Your Gym

Published On Thursday, March 24, 2011 By ThurstonTalk. Under: Outdoor Life, Sports. 

By: Chris Fry
With our busy schedules and lifestyles it is hard to plan a time to get to the gym. Here is an alternative: create your own Thurston County gym outside. We here in the Pacific Northwest live in one of the best outdoor gyms imaginable. Taking your fitness outdoors allows you to get a more varied and complete workout. Plus it is more fun.
The advantages of taking your fitness outdoors is:

• No gym fee
• No constraints
• The environmental benefits: Fresh air and connecting with your surroundings
• More creative: Putting your mind to work creating a workout plan using your natural surroundings and local parks.
• Less negative distraction: Nature itself is a very positive distraction.
• No travelling to the gym
• No waiting for equipment
• Less chance of catching a virus

Use outdoor stairs as your stair climbing machine, a picnic tables for push-ups, tricep work among other things, driftwood on the beach to create an obstacle course, use your water bottles as weights, or use your own body weight for exercises. Create a resistance band workout utilizing light poles or playground equipment. The possibilities are endless throughout Thurston County.
Olympia, Lacey and Tumwater have many great venues to keep your workouts fresh, among them are:

• Priest Point Park, Olympia
• Rotary Park (West Bay Park), Olympia
• Burfoot Park, Thurston County
• Pioneer Park, Tumwater
• Woodard Bay, Thurston County
• Tolmie State Park, Lacey

If you are not interested in getting fit outdoors alone then find a buddy, or better yet, find an outdoor fitness boot camp and do it as a group. Finding a fitness pal or working with a group will provide the motivational component needed to get you in the best shape of your life outside the gym.
There are many resources online that will give you an idea on what type of exercises can be done in the great outdoors, or better yet, find a certified fitness trainer to help get you going.

About Rock Bottom Personal Training:

 

Christe Smith is the owner of Rock Bottom Personal Training. Rock Bottom serves all of Thurston County and offers customized fitness services in homes, workplaces, local parks and other locations to cater to the client. Rock Bottom has many Professional Certified trainers to help you with all your health needs

Stairclimb Flight Club

The Stairclimb Flight Club Meet-up Group is designed to get you into the best shape of your life using stairclimbing. This is a three month program that you will be signing up for. The three month program will allow you to shed stubborn body fat and really increase your overall defintion and get ready for beach season. 

Program Tools:

You will recieve the following tools at the beginning of your three month program:

1) Training Guidelines

2) Training Log (One copy given to you at the climb)

3) Membership Punch Card

4) Nutritonal Gudelines

Program Outline:

The program will be structured so that their will be a "beginner workout" and a "advanced workout." 

There will be a white board set at the bottom of the stairs so that everyone will see the workout for the night. This is so you know what workout to track on your training journal

Program Times:

Tue-Thurs 6 - 7 pm

Program Costs:

$50.00 for 10 climbs (5.00 a climb) Sessions expire within two months of purchase. 

Payment Methods:

Cash

Checks - made payable to Rock Bottom

Paypal

March Motivational Madness

Right now everyone is preparing for March Madness, the annual college basketball tournament that gets players and fans highly motivated to go all the way and make the winning basket. 

Unfortunately, 80% of the people that set health and fitness goals in January have already dropped out of the game. Most give up due to loss of motivation, boredom, not knowing what to do and a lack of variety. People take themselves out of the game and go back to bad habits because they don't have that really great coach on the side lines guiding them, pushing them, trying to make them better and motivating them to reach their goal. 

A personal trainer is your coach in the real world. One who is certified and experienced  will come up with creative ways to make your work out fresh and fun and will keep you motivated to help you reach your health and fitness goals. 

Due to our country’s current economic situation, many people view exercise and fitness as an expendable luxury because they don't have money for gyms and don't know where or how to start their exercise routines. Some people don't realize that you don't need any equipment at all to have a fun, exciting work out. You can use your own body weight and work out in your own home, at your work place or even in local parks. 

Some people just need accountability, and a great way to do that is to find someone to buddy up with such as a friend, a spouse or a co-worker who will be waiting for you like a coach, a teammate and a fan.  Whether it’s walking, strength training or a new activity you have always wanted to try, there are numerous and fun ways to get and stay fit. 

Others let an injury keep them on the sidelines. Just because you have an injury in one body part (whether it’s a knee or shoulder), don't let it keep you out of the game. If one body part is injured, just focus on the other areas until it is healed and ready to come off the bench. 

There’s no better time to start back up than right now. So, for that 80% of you that have dropped out since January, put your uniform back on, get off the bench and get back in the game! 

By Christe Smith

360-481-8196