The Lifestyle Effect

04/05/2015

Happy Easter!! Just a reminder that tomorrow Monday April 6th at 6:30pm I will be doing a Health And Wellness talk at Charm City Run, Bel Air. Topics will include Eating right for you and how to stay motivated, living a healthy lifestyle, exercise, and tools to staying healthy and strong. Hope to see you there! ~ Kelly

03/10/2015

Early Morning Bootcamp!!
On Friday the 13th I'm starting another 6 week early morning bootcamp 5:30 to 6:15am. I'm teaching out of a small studio/gym address is 21 Eastern Avenue Bel Air right off 924. The cost is $50 for 6 weeks. Because of the size of the room I only have 2 to 3 more slots left. So if you are interested please message me or email me at kellysbootcamps@gmail.com ~ Thanks Kelly

02/21/2015

Snow Weekend Workout!!
Sunday Morning 9:00am Bootcamp 2/22 will be cancelled.
These are the days that its easy to find an excuse to not move but it will make you feel so much better after!! So turn on some music and take 30 minutes to get a workout in. Stay Safe & Warm!! ~ Kelly

25 Squats 5 Burpees
20 Squats 10 Burpees
15 Squats 15 Burpees
10 Squats 20 Burpees
5 Squats 25 Burpees

REPEAT 2 to 3 Times

30 Alternating Lunges
25 Squat Jacks or jumps
30 Side Lunges
25 Push-ups
30 Second Plank

REPEAT 2 to 3 Times

30 Seconds Mt Climbers or knee to chest
25 Crunches
30 Seconds of Plank Jacks
25 In and out Abs (sitting on bottom in & out with legs)
30 Seconds Regular Jumping Jacks

REPEAT 2 to 3 Times

02/17/2015

Snow Day Workout!!! Stay Safe & Warm!

3 Circuits! Each exercise is performed for 30sec. Perform each circuit 3 times with a 1 minute rest in between each set NOT exercise. 1st Circuit: Squat Jacks, Push-ups, and Crunches. Circuit Number 2: Alternating lunges, dips, and plank. Circuit Number 3: Lunges with a hop, bicep curls with some type of dumbbell, towel, etc..., push-up position opposite knee to elbow (mountain climbers). REPEAT each circuit 3 TIMES!!

02/10/2015

ICE DAY WORKOUT!! I know some of you may not get a chance to go to the gym or get out today so here is a workout for you!!
Have a Great Day!! ~ Kelly

Side lunge towards one leg ( to the left for 40sec and then to the right for 40sec). REPEAT 5 times. Rolling lunges (first the right leg 40sec going to the front & to the back into a lunge) Then do the same thing with the left leg. REPEAT 5 times. Push-ups 30sec on 10 sec off REPEAT 3 times. Shuffle 2 big steps to the left touching down on the floor then shuffle 2 big steps to the right touching down on the floor. So back and forth for 40sec on 20 seconds off. REPEAT 5 times. Plank 1 minute. Rest for 1 minute. REPEAT 3 times. So you will end up doing 3 1 minute planks. YOU ARE DONE!!!

01/26/2015

SNOW DAY WORKOUT!! NO Excuses if your stuck inside today! Here is a workout for you!!! Stay Safe! ~ Kelly

Burpees with a push-up. 10 of them then 30 seconds off REPEAT 4 more times. Total will be 50! 10 regular squats/10 crunches/10 Jumping Jacks NO REST!! Then give yourself 30 seconds and REPEAT again 8 more times!! Giving yourself rest only after you have completed the 10 squats/10 crunches/ and 10 Jumping Jacks. Find your step (stairs) 1 minute up and down. Then turn around and elevate your feet onto step and do 10 push-ups. REPEAT this 5 times. Total of 5 minutes and 50 elevate push-ups. Hold Plank for 1 minute 2 times with small rest in between. Repeat 1 to 3 times through!!!

01/22/2015

Hi Everyone I wanted to pass this information on to anyone who may want to help and or support my friend Mary :) I met Mary when I worked at the Y and she is always so upbeat, friendly, and full of life!! She is that person that walks into a room and lights it up!! And she was always up for the hardest & best workouts!!! Check out the link below & go for a Run for Mary!!!


http://www.youcaring.com/medical-fundraiser/a-mile-for-mary/272888

In October 2014 my sister Mary (who is also a wife and mother of 3) was diagnosed with triple negative breast cancer. One day when I was talking to her about all the treatments she will be going through Mary told me " I want to go for a long run this weekend, it will be the last time in quite some..…