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Fitness Tips

Easy Tips to Drink More Water

water1MONDAY MOTIVATION The Holiday Weight Loss Challenge contract states that you will drink 8 glasses of water each day.  How are you doing with that goal? WHY DRINK WATER? Speed up your metabolism Re-energize your muscles Flush the toxins and fat out of your body Fight fatigue Healthier skin and much, much more! MORE THAN […]

Do You Have a Plan?

makeplanaskhelpHoliday Weight Loss Challenge: WHAT IS A “SMART” PLAN? At the start of the Holiday Weight Loss Challenge we make a plan for our workouts and meals because failure to plan is planning to fail!  Your goal is to create a SMART plan: Specific Measurable Attainable Realistic Trackable ASK FOR HELP WHEN YOU NEED IT Successful […]

Abdominals vs. Core

absandcoreMonday Motivation: WHAT’S THE DIFFERENCE? Your core includes the muscles from your shoulders to your hips, on the front and back sides of your body.  The abdominals are just one section of your core! WHY DOES IT MATTER? A strong core can help prevent or reduce back pain, improve athletic performance, and improve posture.  Plus, […]

Your Kitchen Needs a Curfew

girlfridgeMonday Motivation: LOWER YOUR RISK OF BREAST CANCER IN 1 EASY STEP BAD NEWS: Poor blood sugar control is a risk factor for type 2 diabetes and breast cancer.  Women with type 2 diabetes have have a 23% higher risk of developing breast cancer! GOOD NEWS: Women who fast overnight have better control over their blood sugar […]

Mix It Up!

mixitupMonday Motivation: To challenge and strengthen your body, you need to change up your workouts every 4 – 6 weeks.  Try different forms of cardio or simply switch up the weight you’re lifting and the repetitions to see: BETTER RESULTS: Variety can help you do 44% more reps, lift heavier, and break through a weight-loss plateau! […]

30-20-10 Workouts

30-20-10logoMonday Motivation: TRY SOMETHING NEW! The 30-20-10 workout can be done with any form of cardio exercise!  It’s a form of interval training that boosts your metabolism, increases your speed, and burns fat!   Try a 30-20-10 Workout: Warm-up for 5 minutes Go easy for 30 seconds (low), faster for 20 seconds (medium), then fast as you […]

{Behind the Scenes} with Ann

annWhy do you enjoy Coaching? I love watching people achieve a new fitness level! I Coach many morning sessions at Victory West, and I look forward to these every day!  As a Coach, I get to design an intense workout to challenge members at their current fitness level. My favorite exercise: Row My grandmother had […]

1 Easy Way to Improve Your Health

helpingothersMonday Motivation: People enjoy feeling useful and helping others.  When we give to others, our brains release endorphins that cause feelings of pleasure, social connection, and trust – similar to how we feel after a great workout! Volunteers also report: increased self-esteem a feeling of empowerment their problems seem more manageable better health Join us […]
Posted in Fitness Tips

Quick Fix: Triceps

quickfix-TricepsLots of ladies want to work their upper arms, but Tricep Kickbacks are often done wrong.  Use these tips for kickback perfection: CHECK YOUR FORM – head/neck/back should be in neutral alignment with your elbows high and tight against your sides SLOW & STEADY – stop using momentum; it builds little to no strength and muscle tone […]

Are You Competitive?

competitionUse your naturally competitive spirit to push yourself during workouts! BEFORE YOUR WORKOUT: Set a goal just for today. You could choose calories burned, number of reps or miles, completed classes; any goal you’d like! IN A CLASS OR COACHING: When you notice a fellow member who is pushing really hard, try to match their […]
Posted in Fitness Tips
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