ALC Fitness "A Lifestyle Change"

I started training one of my previous clients this morning. So exciting!! Nice hill for him to power walk/jog up and down. Last time I worked with Joe, he lost 27 lbs in 3 1/2 months. Let's see what we can do this time!
Way to go Joe! 😃💪🏼🏃

Getting everyone warmed up for class while admiring the beautiful rainbow :-)

Hey ladies! I started another fitness class on Tuesday's & Thursday's @ 8am and I have some spots left. It's a "ladies only" class! Message me for more details if you are interested or know anyone who is.

Couple training! Kelly & Mark kicking some butt! What a great way to motivate one another, as well as, give each other crap, which they do. LOL! I always enjoy training sessions with these two.

So true! Besides, you can eat healthy on a budget! It doesn't have to be expensive.

Making Progress!! When I first asked Lori to attempt a pull-up, she refused and said, "I Can't"! The words "I CAN'T" are not allowed here, especially before you even try ;-) I finally encouraged her to try and she could barely pull herself up, afraid she couldn't even hold herself up and now her head is up to the bar. Before long, she will be able to do a full assisted pull-up

My Fitness Class

Daily nutritional habits you can follow to live a healthier lifestyle:

- Eat MORE veggies (try to incorporate at least one veggie serving in every meal and snack & eat your veggies first)
- Take multi vitamins, etc
- Eat more often but have smaller meals
- Eat slower so you do not over eat
- Stay hydrated (sometimes you think you are hungry but you may be dehydrated)
- Focus on eating whole foods (shop the outside aisles)
- Eat a proper amount of protein & fiber each day
- Eat Good fats
- Minimize simple carbs & sugars
- Record what you eat each day in a journal
- Take electrolyte tablets (Nuun is a great choice - no sugar or artificial sweeteners)

Here is an easy, heathy chicken and vegetable soup recipe for this cold day! My fiancé made this and it was super yummy with lots of veggie servings! I made roasted brussel sprouts to go along with it.
Here is the recipe:

Prep time: 15 min
3 boneless chicken breasts (cut in chunks)
4 cups of low sodium chicken broth
1 large yellow onion chopped
3 celery stalks chopped
3 medium carrots sliced
1 can diced tomatoes (14.5 oz) Undrained
1 tsp cracked pepper
1 teaspoon sea salt or Himalayan pink salt
1 tsp garlic
1 Lg zucchini sliced
1 cup frozen peas
2 cups fresh green beans or frozen
1 avocado
Put everything in a crock pot and cook for 2 1/2 hours. Garnish with sliced avocado

My fiancé and I getting our workout on! It's always nice to motivate and encourage one another

One of my clients doing a Swiss ball-Pike. This is a great core exercise! While the action at your hips works the abs through a wider range of motion than you're probably used to, extending your body at the end of the movement hits other muscles as well. Your chest and shoulders also play a big part, while balancing your upper body.

Beginner: Perform 2-3 sets of 10 reps!
Non-beginner: Perform 3 sets of 15 reps!
After you bend your hips, bringing the ball toward your chest, hold the position then slowly roll back to the starting position.

ALC Fitness "A Lifestyle Change"'s cover photo

ALC Fitness "A Lifestyle Change"

I always have clients or friends ask me for healthy meal and/or snack recommendations. Here are some pics of healthy meals I make for my clients, if anyone else is interested. These snacks are also great options for kids lunches. I have a client who gets 3 meals and 2 snacks every day. These are his meals for tomorrow.

Loving my little studio!

My client Sara still working out while pregnant. She is due in less than 2 weeks. So proud of her! Can't wait to meet baby Priscilla! Go girl!

My client planking while 28 weeks pregnant. Go Sara! Her son Zeke wanted to join! Teaching him early :-)

My Fitness class! Get your bird/dog on!!

28 weeks pregnant

Couple training!

Working on basketball drills and stretching!

Circuit fun with my fitness class!

5 Reasons exercise makes you happy:
1. It releases happy chemicals into your brain!
Dopamine is released, which is a neurotransmitter in the brain that is necessary for pleasure and happiness.
2. It helps relieve stress! Less stress equals a happier, healthier life!
3. It gives you energy!
Even if you are exhausted after a long day, try to still workout. More likely than not, you will feel more energized after your workout than you did before.
4. It boost your confidence!
Once you start to exercise and see your body transform, you will like how you look. You will also feel stronger and more confident.
5. Helps with insomnia!
If you have trouble sleeping, skip the sleeping pill and try exercise instead.

Exercise & be a Healthier, Happier person :-)

Hey everyone! I instruct a fitness camp at Dick Nichols Park Tuesdays & Thursdays at 6:45 pm, if anyone is interested in checking it out. I would like to start another class at 5:30 pm as well. If you are interested or know anyone who is, let me know :-)

This is one of my clients who is pregnant. She was 34 1/2 weeks at this time. She is now 37 1/2 weeks and still working out. No Excuses!! Pregnancy is NOT an excuse to gain a ridiculous amount of weight and feel miserable about yourself. You can still workout, eat healthy and feel good about yourself :-) Pregnant women are sexy!

Here is a great homemade hummus recipe:

1 1/2 cups of chickpeas (dried) or canned (drained)
2 tbs tahini
1 tsp of sea salt
3-4 cloves of garlic crushed
2 lemons juiced
pinch of cumin or paprika
1 cup of water

Combine everything in a food processor or blender then place in a serving bowl.
Add 1-2 tbs of olive oil on top and garnish with parsley
For spicier hummus, add a dash of cayenne.

Ways to incorporate hummus in food:
Use it as a spread on your sandwich (I also use it as a spread on my turkey spinach wrap instead of bread)
Use it as a dip for any raw veggies
Use it as a simple dressing by blending it with vinegar, sea salt & pepper
Grill or broil portabella mushroom caps then top with a tbs of hummus
Put a scoop of hummus on your salad

Great job to some of my boot campers who still attended class last week, even though it rained. Way to suck it up and kick butt!!

Mobile Uploads

Seriously!! Make time!!

GET MOVING!!

I found and tried this yummy shrimp recipe so thought I would share it:

2 lbs shrimp (boiled or steamed)
2 avocados cut in chunks but not too small (I used 3, but I love avocado)
2 tbsp diced red onion
1/4 cup red wine vinegar
1/4 cup olive oil (I use canola/coconut oil blend)
1/2 tsp garlic powder (minced or fresh sauteed garlic would be great as well; going to try that next time)
1 tsp chopped parsley (I used a little more)
1 tsp Dijon mustard (I use the central market brand)
Sea salt & cracked pepper to taste
- Put the shrimp, avocado & onion in a bowl
- Whisk other ingredients in a separate bowl to make the dressing
- Toss it all together

-You can eat this as a meal or a side, on a bed of spinach or on a bed of brown rice or quinoa! VOILA!!!! ENJOY!!

Great way to look at it!! GET MOVING!!

Trail of lights 5k with some of my boot campers! Everyone did an Awesome job! Proud coach :-)

Sit Up Straight to Avoid Back Problems

FIT TIP:
Practice standing & sitting up straight, keep abs tight (this will pull in your belly), shoulders back and head forward!!

nytimes.com Get up and stretch or do exercises to strengthen your abdominal muscles, or attend classes, which will help your posture.

This is my first client ever who has been with me for 4 years! I am extremely proud of the progress he has made. He has worked so hard through disc issues (had a lamenectomy prior to training/rehabbing with me), losing & maintaining his weight and changing his diet significantly. His experience has truly been a lifestyle change! His son joined us for a cardio/core circuit. So much fun!! Planks are such a great exercise to incorporate in your workouts for many reasons! Start planking!!