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Personal Fitness Training

5 Quick Tips to >>SQUEEZE<< Exercise into Your Busy Life!

findthetimesmallMONDAY MOTIVATION:     THE EARLY BIRD GETS … FIT! We know it’s hard, but wake up early and get your workout done & over with before your day starts so that nothing else can get in the way! LUNCH HOUR: Can you power walk with a friend, run to the gym for a 30 min […]

How Can You Burn 8,000 Calories?

300caloriesMONDAY MOTIVATION: You only need to burn ~300 calories a day to complete the FREE Spring Fitness Challenge! WHAT WILL YOU TRY FIRST? photo source: Bulu Box

HOW TO: Intensify Your Push-ups!

pushupsmodifiedHOW? You may have heard this called a burpee or a squat thrust push-up… From a standing position, bend down, put your hands on the floor shoulder-width apart, and walk or jump your feet back into plank position.  Do a push-up, then walk or jump your feet back in towards your hands.  Stand up… then start […]

Join the Spring Calorie Challenge!

apphandJoin Victory’s Spring Calories Challenge! Burning more calories than you consume is the key to rapid weight loss!  How can you do this? Eat healthier (choose lower calorie, filling foods) Record your food choices to be sure you’re staying on track! Challenge yourself during workouts – increase your intensity, speed, or range of motion! It’s […]

6 Mistakes that Slow Down your Metabolism

coffeecupEATING A BAGEL FOR BREAKFAST: It’s important to eat in the morning to jumpstart your metabolism, but try adding around 20 grams of protein (ex. greek yogurt) to your first meal of the day.  It takes more energy to digest than carbohydrates, and promotes muscle mass! DRINKING DECAF: caffeinated coffee can increase your metabolism by […]

Fit Tip: SIT DOWN!

wallsitMonday Motivation: DO WALL SITS AFTER YOUR WORKOUT WHY? Add wall sits to the end of your workouts to strengthen your quads, hamstrings and glutes, while also improving your speed and endurance! HOW? Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to […]

Rest Day = Results

WHAT IS A REST DAY? Some of us barely have enough motivation to get to the gym, but others are there 5+ days a week, highly determined to reach their goals.  We’re so proud of all workouts that you complete – but if you’ve been exercising hard all week, your body needs a day off. […]

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 […]

November Newsletter

weightlosschallenge-logoYOU made Fitness on a Mission a success! Thank you for showing up, working out, and donating to Destiny Village and the Vineyard Food Pantry!  We could NOT have done it without you!   Black Friday Special: Members Only! The 1st 50 members to respond can renew their membership with a special 2 for 1 […]

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, […]
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