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Personal Fitness Training

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, […]

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 […]

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 […]

Roll Out the Kinks!

foamrollerMonday Motivation: Athletes and physical therapists use foam rollers to smooth, lengthen, and relax tired muscles. Rolling also increases blood circulation to boost recovery time and performance. Try rolling out the kinks after your next workout! READ MORE: 7 Ways to Use a Foam Roller 5 Common Rolling Mistakes Receive the Monday Motivation Tip Via […]

Sitting is the New Smoking

Monday Motivation: GET UP! Prolonged sitting is associated with 34 chronic diseases and conditions such as obesity, heart disease, diabetes, back pain, and depression! GET UP OFF YOUR GLUTES: Stand while talking on the phone Waiting for an appointment?  Stand! Stand (or work out) during TV commercials Ditch the drive-thru and walk in Plan walking […]

HOW TO: Burn More Calories!

burn 1/3 more calories by combining cardio & weights in 1 workout!If that’s not enough, here are 5 More Reasons why WEIGHTLIFTING should be part of your exercise routine: HEART HEALTH: Lifting weights can reduce your risk of heart disease and diabetes. BURN BELLY FAT: According to Harvard University, women who lift heavy weights lose more belly fat than those who don’t. PREVENT OSTEOPEROSIS and build strong bones. BOOST YOUR METABOLISM:  Lifting […]

February Newsletter

View the entire newsletter here.  

HOW TO: Avoid Muscle Soreness

yoga stretches to avoid muscle sorenessSTART SLOW - Whether you’re new to exercise or just took a few days off, ease into it to keep your muscle fibers happy. HYDRATE - This is your body’s first defense against soreness and most illnesses.  Sip water throughout the day, then 32oz more for each hour of exercise. POST-WORKOUT FUEL – Help speed up the recovery process with a nutritious protein-filled […]
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