Fitness and Nutrition 101

This 4-week program - Fitness and Nutrition 101 - is for beginners and people who need to refocus their exercise and food habits. It is not a diet. It is not a quick fix. It is a starting point and educational series to teach you how to live a lifestyle without restrictions, guilt or hardcore exercise. It is possible to be healthy and have fun :) Every week we will focus on a food and fitness topic. I'll provide educational videos, weekly goals and a 10-minute home workout (no equipment, no jumping and beginner appropriate!) Fitness and Nutrition 101 includes:  Food, Calorie and Portion EducationNutritional Guidance and Recipe Share At-home beginner 10-minute workoutPrivate Facebook group for support and motivationAccess to me via text and email for questionsWeekly calendar to help keep you on track This 4-week program is only $40. Spots are limited so register before Monday, February 25th. The program will kick-off the weekend
Continue Reading

3-Day Meal Plan

This is only a sample meal plan; one that I use when I need to refocus and get back on track with my healthy eating. Please mix and match as you see fit. I've also listed some vegetarian options (I'm a vegetarian!) ** Drink 6-8 glasses of water PER day ** If youʼre hungry, eat additional veggies, protein or a healthy 100-200 calorie snack Mix and Match for 3 days! Breakfast: Shakeology with 1 cup water or Almond Milk, banana and 6-8 ice cubes Oatmeal with fruit Whole Wheat Bread with scoop of Peanut Butter and Banana 2 Eggs with veggies Snack Options: AM (mid-morning) and PM (mid-afternoon) Celery and Peanut Butter Greek Yogurt and Blueberries Fresh Grapes and (15-20) Almonds String Cheese and Apple Bell Pepper and Hummus (1/4 cup) Oranges and Grapes Lunch Options: Turkey Sandwich on Whole Wheat Bread, lettuce, tomato with and Apple. (vegetarian) Boca burger or egg salad sandwich Turkey Wheat Tortilla
Continue Reading

May Workout

May Workout is a quick workout that can be done at home or the gym. It includes strength training, core and balance work. This workout can also be modified for beginners. If you have any questions, please contact me and I'm happy to help. *Warm-up 5-8 minutes before beginning. Cool down and stretch when done. Sumo Squat, 12 reps | hold squat and complete 12 upright rows Keep weight in heels (not toe), knee over ankles. Relax neck with upright row and only chest level (not to face) Bentover Row to Tricep Kickback, 10-12 reps - Complete one arm and then switch Keep back flat (not rounded), squeeze shoulder blades together, row up. Hold elbow at 90 and extend arm Burpee with Overhead Press, 10-15 reps Keep core tight Standing Superman, 10-15 reps - Complete one side and switch Keep standing knee slightly bent, glute tight, extend arms and leg, then engage

Love your IMPERFECT body

I've learned this concept during my lifetime ...  to love your imperfect body. As a female, living with a massive scar down my chest, I’ve learned to appreciate my body and not focus on my imperfect body. Imagine being a teenage girl and living with a huge, red scar down your chest. That was me! Yes, it would sometimes dictate what I wore and how I felt but I learned to appreciate it ... and the meaning behind my perfect, imperfect body. I was born with VSD, Ventricular Septal Defect. What that means, I was born with a hole in my heart which causes the heart to pump harder to deliver enough oxygen to the body. Sometimes the hole closes on it’s own but mine did not. My doctors decided I needed to undergo Open Heart Surgery when I was 8 years old. My scar looks a thousand times better now than it did
Continue Reading

Fitness Walking Workout

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) Squat (15-20) 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

How to be Mentally Strong

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
Continue Reading

PiYo Workout

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

Cherry Blossom Smoothie Bowl

Pro tip: To make the bowl thick enough to support the cherries and strawberries, we used three cups of ice. If making this as a shake, you may prefer to only use one cup of ice. Cherry Blossom Smoothie Bowl Total Time: 10 min. Prep Time: 10 min. Cooking Time: None Yield: 1 serving Ingredients: ¼ cup water ½ cup unsweetened almond milk 1 scoop Vanilla Shakeology 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) Preparation: 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. recipe provided by Team Beachbody.

Spring Creek

Fitness Videos Sample workouts and exercises that can be done in the Spring Creek Clubhouse and neighborhood playground.  Playground Workout: Contact me to train: missy@workoutwithmissy.com Missy Kent, Certified Personal Trainer Online Health and Fitness Coach
Continue Reading

Grow your Personal Training Business as a Beachbody Coach

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. Most trainers use supplements, as do most clients, so it's a natural conversation to share your personal experience. Obviously we don't tell our clients what to use but being educated helps. And, as a coach, you have your own website which allows clients an easy way to purchase from you. Coaches do not ship items or deal with the purchase order because that's all handled through Beachbody customer
Continue Reading
Ribbon Maker