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

APARTMENT COMPLEX SERVICES

Help your residents stay fit!

Increase the value of your benefits!

Rock Bottom Personal Training has a comprehensive program for your apartment complex to help boost the enrollment of your workout facility and increase the value of the benefits of living in your residential community. Our professional trainers are nationally certified who will come to your complex and help keep your residents fit and in shape. They will not only come home to your community but have the convenience of experienced, friendly trainers.

Many apartment complexes have invested in on-site exercise facilities and equipment. However, these facilities are often left unused or misused by residents because they lack the proper knowledge and/or motivation to use them. At Rock Bottom Personal Training we offer a variety of fitness programs that will help your residents gain the most benefit out of your facility and take control of their health one day at a time. We can tailor a program based on request and in various locations such as boot camps and group training. 

Rock Bottom Personal Training can:

       Create fun and motivating fitness programs for residents of all ages to enjoy

       Work with groups of people all at once.

       Offer personal training at your facility.

       Train with little or no equipment if you have no equipment or facility.

We look forward to shaping up your community!

Rock Bottom Personal Training

360-481-8196

www.rockbottompersonaltraining.com

Accountablity

They other day I rushed to my workout Meetup that I thought 3 other people were going to be there to do some stair-climbing. I had in my mind that no matter how tired I was today at 4 pm I had to be there! It was a rainy, dark and windy day. I really wanted to just bag to whole idea, but again I knew that there would be others waiting on me to lead the way up 13 flights of stairs 5x. So I found a parking spot and headed towards the building. I didn't see anyone outside waiting, so I figured that they might be inside the stairwell already hiking up the stairs. I still kept thinking... I just want to go home and rest before my next appointment... whining the whole way. So I walked into the building and still no sign of anyone. I got to the bottom of the staircase and decided that I would at least go up to the top once to see if they had just started without out me. So I start trekking up step by step, floor by floor....still telling myself " just turn around and go home!" by the time I was half way up taking long breaths I realized that this wasn't about the others being here or not. This was about me and keeping myself accountable! I was the one who wanted to do these stairs 3x's a week to prepare myself for my up and coming stair-climb races in February & March. This was about MY training not anyone else's. Once I slapped myself with this realization I kicked up my place and turned up my ipod and got the job done! Once I got back to my car I felt good and accomplished. When I did get back home to logged on to my email and the Meetup site to see why the others didn't show....You why they didn't show? it wasn't because they whimped out or gave some lame excuse that something came up or they were just to tired. Oh No... it was because I didn't post it on the website or tell anyone! At that point I just laughed out loud! yet is was a great wake up call and brought me back to how hard it is to self motivate sometimes and how easy it is to talk ourselves out of exercising. Which just confirms that having a workout buddy/partner will help keep you accountable and motivated to stay healthy. So please grab that friend you know really wants to workout but just isn't motivated enough to do it themselves and make a promise to hold each other accountable to be healthy & strong for 2011!