Fitness walking is a great workout. If you want to burn more calories, improve strength and add some variety then give these a try during your next walk!
* Warm-up 5 mins
* Walk 2 minutes and then complete one strength move (see below). Walk another 2 minutes, complete strength move, etc.
* Continue this cycle until you’ve completed all strength exercises.
walking lunges (20 total)
Leap jumps (12-15)
Plank (hold 30 seconds)
Inch worm (10-12 times)
Repeat 2-3 cycles so your walk is between 30-45 minutes
Life can get out of control and often we just need someone to help us get back on track. Virtual Coaching provides this help and, as your Coach, we connect online, by phone or text … whatever helps you succeed!
½ cup frozen unsweetened black cherries, pitted, divided use
½ tsp matcha powder
3 cups ice
¼ cup strawberries, sliced
1 Tbsp. unsweetened shredded coconut
1 Tbsp. raw pumpkin seeds (pepitas)
1. Place water, almond milk, Shakeology, half of the cherries, matcha, and ice in blender; cover. Blend until smooth.
2. Place smoothie in a medium bowl. Top with remaining cherries, strawberries, coconut, and pumpkin seeds; serve immediately.
Spring Creek clubhouse has a terrific fitness room. There’s no need to spend an hour on the treadmill, 7 days per week. By creating an effective workout, I can help you get better results in less time.
Based on your goals, health history and realistic time availability (we’re all busy and being pulled in many directions) so we work to fit your lifestyle. This shouldn’t become an added stress, it should reduce your stress and make you feel better!
1:1 Personal Training
Receive a personalized workout based on your goals and health history. $40
Grab family or friends and we will workout together. This is a great way to reach your goals, have support and save money. 2-6 clients per group. $20 per person
Contact me to get started: email@example.com
Sample workouts and exercises that can be done in the Spring Creek Clubhouse
Contact me to get started: firstname.lastname@example.org
Missy Kent, Certified Personal Trainer
Online Health and Fitness Coach
*I am a resident of Spring Creek
**Please let me know if you have a special circumstance (young children, spouse with Alzheimer’s ..) and I can come to your house to train.
PiYo workout is a program that improves your strength and reduces inches. You’ll look slimmer and more firm after the program.
It’s key to find a workout that you like to do. Otherwise, we start and stop too easily. A program that’s good for one person, might not be as good for another person. The solution is finding what works for YOU.
As a coach and trainer, I’m always trying to find workouts that help my clients and Beachbody customers. Not all workouts are programs that I prefer to do but I try them so I know what’s included. Personally, I’m a lover of Insanity and HIIT workouts … I like athletic workouts but programs like PiYo (yoga, pilates) are so hard for me.
I committed this workout so I could show my results and help answer questions. I’m almost done .. 3 more weeks and I feel so STRONG! It’s amazing that this low impact workout can provide such amazing results.
If you need to lose inches in your mid-section and thighs … then this is the program for you! There is a modifier if you need beginner options (which I followed a lot in the beginning!!). I’ve noticed a difference in my abs and lower back (also know as muffin top and love handles!) and my glutes (also known as butt) is firmer and tighter. I’ll post my final measurements and improvements at the end of the program.
Check out this video to learn more about PiYo. If you have questions, email me and if you decide to do the program then I will send you my personal meal plan and help you create a lifestyle plan to get the best results (if you want the help … if not, just follow the program guide and know I’m here if you have questions)
I teach clients, and my kids, how important it is to be mentally strong. People often focus on being physically strong but life isn’t whole without the mental strength.
Everyone faces challenges — from bad days, to devastating life-changing events, sickness, financial stress, relationship issues … Life can be tough and we need to be mentally strong to deal with these events; to learn, grow and come out of the situation stronger than before!
Just as we train our muscles, we need to train our brain — our mind-set, our thoughts, our techniques and ways to excel through the difficult days.
“Mental strength is that quiet confidence that you will cope with whatever befalls and that you will overcome any obstacle however challenging it may first appear, because you have done so over and over again in training or in life’s experience.” ~ Peter Bakersville
It’s easy … but it’s not easy.
Once you find a few ways to cope and face challenges then it becomes a way of life and easier to find strength .. and happiness.
Here are a few ideas that I do when I’m struggling …
Read personal development books to grow and become more confident
Lace up my tennis shoes, go for a walk and listen to a podcast
Search the internet for something funny or motivating
Look for the good in any situation and make a list the positive
Pray (or mediate … whatever brings you peace)
Blast music that makes me happy and energetic
Do something nice for someone else
Here are things I do daily to get my mind in a healthy state …
Drink water as soon as I wake-up (I make myself drink a huge glass before I can have coffee!) and throughout the day
Exercise 30-minutes, 5 days per week
Read, watch a video or listen to podcast for personal development — either business, life, faith, fitness or motivational
TRY to eat healthy 80% of the time; limit sugar and junk food
Get 7-8 hours of sleep
Some of my favorite books and podcast:
- Anything Joel Osteen (faith/life — books & podcast)
- Amy Porterfield (business — podcast)
- The Chalene Show (business/fitness/life — podcast)
- Team Beachbody (business/fitness — podcast)
- Any video or books from Brian Tracy, Zig Ziglar, Oprah Winfrey, Tony Robbins
What are your ways to cope and live a mentally strong life? Share in the comments and give us more ideas …
Integrating your personal training business and being a Beachbody Coach is a simple way to grow your fitness business, help more people, expand your reach and make a lucrative income …
I’m a certified personal trainer, group exercise instructor and Beachbody Coach. I’ve been in the fitness industry for over 20 years and worked in every job from training, teaching classes, sales, marketing and management.
In addition to what I mention in the video, trainers and instructors supplement their income in a few other ways.
1. They offer the supplements such as Shakeology, pre-workout, post-workout recovery (protein powders), vitamins … those types of items as additional services that they can help their clients use to get better results.
Most trainers use supplements, as do most clients, so it’s a natural conversation to share what you use. And, as a coach, you have your own website which allows clients an easy way to purchase the supplements. Coaches do not ship items or deal with the purchase order because that’s all handled through Beachbody. You receive 25% commission from all purchases and receive a weekly check.
2. There are quality nutritional programs through Beachbody that focus on portion control, meal planning and more. As trainers, we meet with our clients and know they are exercising but sometimes the nutrition piece is missing. With these resources, it’s easier to help clients eat healthy which allows them to have better results — being happy and helping your retention.
3. Another way is with the workout programs and exercise equipment. When you teach your client how to do exercises using a foam roller — they can now buy one from your site and do it at home when they aren’t with you (and you receive commission). Also, training your clients 2-3 days per week is great but what about the other 3-4 days? If they have a home workout program that you can suggest, you know what they are doing on their days “off” and it blends well with what they do while they are with you … again, helping them achieve better results and being happy with you!
These are just a few of the ways that personal trainers and group exercise instructors are integrating their Beachbody coaching business to grow. Please contact me with questions, complete the coach application on our team page so I can help you get started and create a personalized business plan.
We are all BUSY … whether it’s a move like Kristen’s story or it’s carpooling with kids, traveling for work … we tend to eat out more than we should (want). These eating habits can catch up with us … in more ways than one! I’m so glad Kristen decided to try the 21 day fix and learned healthier habits.
Kristen went through a huge move that kept her from cooking at home. As a result, she would eat out regularly and wasn’t making the healthiest choices! Once she saw the results 21 Day Fix was giving other people, she decided to try it for herself. In 21 days, she lost 11 pounds and 13 inches!
She said, “The 21 Day Fix helped me in so many ways. Not only am I able to feel comfortable for the first time in years, but my eating habits are so much better. This program isn’t like other diets. It’s a way of life.”
Way to go, Kristen!
Do you need help with your fitness program and health goals? Join my next online challenge group! (via team Beachbody success stories)
Join our 21 Day fix online group! Your program includes home workouts, meal guides and recipes, Shakeology, color coded food containers, access to our private FB group with other women who will be your fitness buddies, supporters and motivators!
Look at Kristy …. she had always been fit, but after having a child she found it tough to include exercise back into her routine, as a lot of moms do! But she decided to get back in the fitness game starting with with the 21 Day Fix and was hooked! She has now completed 3 rounds and lost 8 lbs, and 12 inches. Way to go Kristy!