Monday, November 30, 2009

Phazes is NOT A GYM!

For those of you that have stepped into or are thinking about stepping into my fitness studio in the small town of LaVerkin Utah, the first thing you will notice: there is NOT a ton of equipment. For those used to the big gyms with tons of machines, this is a bit of a shocker and something to get used to at first.
Phazes follows a different philosophy than other fitness centers - we are truly first and foremost, a PERSONAL TRAINING CENTER - AND NOT A GYM!
Here is the difference:
when you hire a personal trainer at $70-$150/hour to come workout with you, they drive to your home and they work with what they are able to pack in and out or what you have in your home. MOST of the time that means NO MACHINES! Personal trainer success rates per person are much higher than gyms because you are NOT paying for a big fancy place with big fancy machines, instead you are paying for someone to hold you accountable, keep you on track, measure your progress and keep you motivated as well as educate you on improving your habits. This is what Phazes offers at a FRACTION of the price and you come to us or talk to a trainer over the phone instead.

Now, let's take a look at those big gyms and see why Phazes Fitness decided to do something different.
Big gyms count on you not going regularly. they put machines in because it's easier than telling everyone what workout to do next or to have a trainer watching and working with everyone there. Here is the other thing: larger gyms make their money off of the 2/3 of memberships that are never used! They oversell memberships and count on YOU NOT SHOWING UP! That way they can afford the big machines that take maintenance. they also count on you becoming so needy for machines that you don't know how to workout on your own at your home or anywhere else. YOU NEED THEIR EQUIPMENT! Or so the majority of gym goers think. When you become dependent on equipment for your fitness results, you will ALWAYS NEED a gym.

At Phazes our goal is to educate and empower you to develop a healthy fit lifestyle. We WANT you to show up or take part in your trainer calls and not miss! We want you to see results!

Take advantage of our incredible Price that every trainer out there is so mad at me for charging. I have heard I am insane for offering training at this price. maybe. Other Personal Trainers are charging an average of $70-$150/hour and remote trainers one on one are charging the same for a one on one phone call (not conference call or recording) to get REAL help from YOUR OWN TRAINER. Phazes only charges as little as $20/month for remote assistance (one on one calls, workouts and menu plans e-mailed) and we just charge as little as $25/month for our on-site training! WOW!
Seriously? I just read this and thought to myself "Duuude, I am crazy! what am I thinking?".
I am just passionate about this service and REALLY believe that you should not have to be wealthy to afford a typical personal trainer if you want that kind of assistance and a better chance at success. Anyone that can afford a gym membership should be able to get that assistance and hope for success.

I will even let you try it out for free and see if it is for you.
e-mail me at phazesfitness@gmail.com or cal 435-680-4025. Leave a message and I will get back to you to see what we can do for you!

Wednesday, November 25, 2009

Thanksgiving tips

Happy Thanksgiving!
First off I need to express my thanks to God for
- my health
- a body that can get off the couch and play football with my brothers
- a beautiful place to live and see the sunset over the mountains around my home
- a husband that loves to kayak and enjoys nature as much (or more) as I do and that we adore each other.
and finally I am thankful for tons of food.
Yes, I do love that Thanksgiving Feast sprawled out before us every year. But this is the time of year that Americans typically gain 10 pounds they try and lose the next year. It started at Halloween with all that candy. right?
then we have Thanksgiving and Christmas, and New Year's. Lots of parties, loved ones, food, TV, sitting on the couch and eating till we pop. sound like your holiday season?
It's pretty typical.
I love the season because of all the joy we focus on. I also do love the food and find out where my weaknesses are.
SO...
let's try a few things this year during this season
#1 - plan activities that get you up and moving! I used to love taking a walk in the morning with my sisters and sisters in law during family gatherings. we giggle and walk. last time we gathered they wanted me to take them through a sample of a bootcamp workout. it was a riot! great memories
or how about planning or participating in favorite sporting event following the food and dishes. go play football while the turkey cooks or go after you've cleared the table.
how about a long nature walk or hike? take an hour to go out and see what has been given to you to enjoy in the earth around you.
tell us what your fun activities are going to be.
#2 - drink LOTS of water!!!! this is a great tip for over-eaters. drink a glass of water a few minutes before it's time to eat, drink a glass before you take your first bite, drink a glass after you are finished with what was on your plate (before you think about loading up for seconds), drink before any snacking, drink after meals, drink a LOT!!!! this will not only help you feel more full and satisfied, but it will also help clear out toxins and keep your body running right.
#3 - YOU be in charge of one really yummy healthy dessert. try something with fresh fruit. how about sliced strawberries lightly sweetened with Stevia. eat it with yogurt. or put in angel's food mini dessert. there are a lot of dessert that are yummy and healthy that everyone can enjoy. I found a ton in the Clean Eating magazine or just google the words "fresh healthy desserts". You need to be in control of the food in front of you. so if you are not the main chef of your thanksgiving feast, ask if you can contribute something for dessert or a great salad. load up on the fresh foods and limit the pie content
#4 - enjoy! I do follow the belief that if you eat right 6 days a week, the 7th day of "relaxing" isn't such a big deal. So, don't beat yourself up if you fall off the wagon on your meal plans. pick up the next day, make some turkey soup and salad and fruit, take a good walk or run with your friends and have a great time this weekend!
#5 - tell us what you are thankful for as well. we would love to hear the good news in your life. every time you focus on good things around you, it helps to lessen stress which in turn reduces your risk of developing self destructive habits. so focus on all the good around you and tell the world!
have a great Thanksgiving weekend!

Saturday, November 21, 2009

11.22.09 workout plans

we have just included more ROOKIE fitness level alternatives!!!! so those of you just starting your first workout plan that have difficulties getting up and down - we are here for YOU!
Now the rest of - get UP, Now Get down! this is part of your exercise plan as long as you can move - do it!

please tell us your feed back on the following exercise plan for this week:




Friday, November 20, 2009

I wanna be SKINNY!!!!!!

Well,don't most of us?
this craze to be skinny has led people to try extreme and expensive tricks to get there leaving them with continued bad habits, heart problems and messed up metabolism.
SO, can you get skinny? is it possible to do it and be smart?
yes, there are short term solutions that millions try and then need to find something more permanent that takes a little hard work.
Here are the ONLY REAL keys to sustained fat loss and a trim waistline:
#1 - cardio workouts! This is sustained acitvity for a period of time while getting your hear into a "training zone". fast walks, running, biking, long distance swimming, hard kayaking, a good hike - these things can get you there. You can get cardio combined with strength training in some fitness programs. this is what we offer at Bootcamp and is THE BEST way to cut fat FAST! This is ideal for fat loss. It's the reason kettlebell classes are so popular - a tough workout combined with weight training. the reality is, most of the same exercises can be done with regular hand weights and even bands. It's just one more way to get YOU excited about working out and trying something new.
#2 - Change your eating habits. one client told me her philosophy used to be "I wanted to do bootcamp with you so that I could get skinny and lose weight, but then I learned that it is not as effective. So I am now ready to change my eating habits to match up to my fitness habits." SWEET! that is music to my ear. as a past Oreo Addict myself (whole package all by myself in one sitting with a gallon of milk - sound familiar? me too.) I TOTALLY get the idea of "I'll workout so I can eat what I want". the problem is, it is just not SMART! it makes your workouts less effective, your body isn't fueled right, your lacking the right kind of energy, etc... smartest eating program is the EAT CLEAN diet - basically eat fresh food! check out cleaneatingmag.com
#3 - Strength training... OK the top 2 can get you thin if you do them for a while and stick with it. But want to get tight abs? or just continually burn fat and increase the effects of your workout tenfold? STRENGTH TRAINING!!!!!
wow... I am always amazed at the difference this makes in overall health and energy levels. find a good workout program that incorporates building strength into your body, whether it's using weights, fancy equipment, or just your own body weight, there are hundreds of programs and plans out there. we at Phazes offer our Bootcamps as well as workout programs to be emailed every week with your menu plan as well as access to you OWN trainer (Persaonl, one on one! Not conference call like a program I used to belong to. Or come into our Studio and work with a trainer directly!)
#4 - decide that this is a lifelong goal!!! how many crazy diets have you tried and failed with or just lasted for a moment? what will the next one be? QUIT IT!!!!!!!
Get smart, and change some habits! Food addiction is as bad as Heroin addiction. It's not overeating that's killing you, it's eating the wrong foods that can bring you down. put down the donuts, cookies, chips, replace the bad stuff in your home with some good stuff! mostly veggies and whole grains. then get out and move your body. get off facebook for an hour and workout! take a look at your lifestyle and see if there are changes you can make that will benefit you.

Something I did that has made a difference - I leave work at work or leave my laptop behind and keep it closed. I limit my facebook time to just 30 minutes a day. (no more yoville, mafia wars, etc... - it's going to kill YOU!)

anyway,that's what was on my mind today.
Get up and move today! Get your loved ones and go out and do something adventurous!
- Michelle

Sunday, November 15, 2009

Office / chair exercises

I had a request to post some pictures of the office workout ideas in a previous blog.
Here are some to start with...
If you are more fit try this:
- on chair dips straighten out your legs or do one leg on the floor straight out in front of you with one foot rested on top of the other.
- On push up put your legs up on a chair or table for some decline pushups or try one handed wall push-ups with your legs further away from the wall
- Leg lifts -bring some ankle weights
- add in some chair squats as well. a photo of this exercise is in a previous post.

11.16.09 workout pics

Here are the pictures for the workout plan for the week that were emailed to our clients with their menu plans. Starting Dec 1st Menu plans and workout plans and a mid-week call from a trainer to keep you focused on your goals will only be $20/month! for those that want to come in to our fitness center in LaVerkin and have a trainer work with you, you still get the emailed workout plans and menus but you get in person training for as low $25 a month! a fabulous deal for real personal training! remember to push hard so that in 3 months or less you are at the new fitness level.


Wednesday, November 11, 2009

Strength training while walking or running...

Check out the walking/running workout later on in this blog and Think about the women you know that have said they do not want to strength train because they don't want to get bulky. This is something I have heard numerous women say about starting a strength training regimen. They seem to think just going for a casual walk everyday is going to fix all their problem areas. It might. I'm not saying it won't if you walk fast, squeeze your butt, get your heart rate up and work while you walk and maybe even bring some hand weights along to do some arms or follow the workout plan below. HOWEVER... many people do not get everything they need from walking. while it does burn calories and is great for an aerobic exercise, it is not considered a strength training exercise to increase muscle tone - which is better for long term results in weight loss and fitness. SO, add to your walking routine some strength training. put the challenge to the test. and THEN after trying it for a few month regularly see if I am wrong.

are you still nervous about getting bulky if you do strength training? seriously?
I'm going to say it, and I know someone out there may hate me for saying this, BUT, the only people I have heard say they don't want to get bulky, are already bulky... with fat... I'm sorry, but if you have a large frame and never will be the hourglass shape, why not have some muscle instead of fat? why not have strength?

in reality... in the years I assisted women toward fitness, I have never had anyone go from overweight to "SHE-Hulk" bulky. I have however seen women get toned arms, cut fat have some definition Plus calories burn easier with strength training. the only women I know who are getting She-Hulk style bulky are those that are taking some sort of "enhancement" to compete with the men (if you know what I mean). Did you know that strength training is the best and cheapest method of an all over body lift? if your arms are flabby and your legs are shapeless, adding resistance training can change the shape and improve the look of your body.

So, do not Stop walking - just add to it!
Here is a great walking routine (or jogging or running) for adding strength training while you go (slightly altered from the workout designed by Phazes Trainer Kim Mower):
warm up - walk or jog for 2 minutes
now pick up the speed and speed walk,jog or run for 2 more minutes depending on your fitness level
Stop: 15 pushups (full-out, knee, against a bench or tree depending on fitness level)
Pick it up again: speed walk, jog or run for 5 minutes
Stop: 20 walking lunges
Pick it up again: for 5 minutes
Stop: 15 tricep dips on curb or rock or on the ground
Pick it up again: 5 minutes
Stop: 15 Squats
Pick it up for 5 minutes again...
and repeat this workout for as long as you want on your walk, jog, or run.
cool down with a really nice stretch.

Enjoy doing this workout for 3 months and see if it changes your body shape. this will not turn you into a SHE HULK, it will re-shape you and give you a great all over body lift. check it out!
let us know your results!
join our facebook page as a fan and leave your comments there or here!
Enjoy your fitness journey!
- Michelle

Tuesday, November 10, 2009

"I don't have time to exercise."

I have heard this phrase hundreds of times.
So...
You don't have time for the gym.
You have a demanding full-time job.
You might be a single mom on top of that.
You don't have room in your house to follow most workout videos, and even if you did, you kids are climbing on you or needing you when you are home.
You are too tired when you get home to do anything else.
all you want is to take a nap once you are done with your day and getting up earlier just makes you sick thinking about it.
I get it.

SO... the question is, how do you get fit in NO extra time?
Here are a few tips:

Tip #1 - change your EATING frequency and portions!!!!
There are Millions of Stories of people who have lost weight JUST by changing what they are putting into their bodies. instead of 2-3 larger meals and skipping meals, try increasing the number of times you eat to 5-6 times a day. WHAT?? can this really help you lose weight? ABSOLUTELY! By making sure your meals are healthier and more frequent and you are not GORGING yourself, your metabolism naturally rises to meet the needs of burning that fuel rather than slowing down for just the few big meals to keep on longer. more small healthy meals = faster metabolism/calorie burn! few big meals = Slow metabolism/ less calories burned. Just make sure these small meals are full of healthy food and not chips and sugar and all the yucky stuff that causes food addictions. more on this later...
http://www.quick-weight-loss-principles.com/6-small-meals-a-day.html
http://catapultfitness.blogspot.com/2009/09/6-surefire-ways-to-increase-your.html

Tip #2 - Take away Soda(or any carbonated beverage)and replace carbonation with a flavored water or juice with no added sugars.
I would add Carbonated water and energy drinks that have carbonation to the list of harmful carbonated beverages. Carbonation releases gasses that interfere with your ability to use oxygen during your workouts. There is also research saying carbonation can distend the midsection. Hmmmm... If I want to lose inches around my midsection, I would NOT take in any carbonation. how much time does that simple change make?
http://www.longarticles.com/hygiene-health/article1081.htm

Tip #3
EAT CLEAN! See how much this will change your body! I was amazed at the ability I had to lose weight and gain muscle just by changing a few things.
- replace sugar with Stevia or Agave nectar
- replace white flour with whole grains
- replace processed foods with natural foods with no preservatives. have you ever thought about how your body processes preservatives? Just eat REAL food. I like to say God-made food, versus Man-made food is better for your body.
My FAVORITE site on this subject: http://www.eatcleandiet.com/ make this your eating BIBLE! The time it takes to Eat Clean is just a little shopping and reading labels. I no longer just grab whatever off the shelves. I read while I shop and I follow the Eat Clean Menus or something as similar as I can. I LOVE the flavor of my food too. VERY yummy. I feel like I am eating gourmet foods instead of boxed meals. My kids love them too! Subscribe to their magazine and get meal plans for families on a budget. It's a great resource.
Other information to support Eating Clean:
http://www.blogcatalog.com/blogs/authentic-woman/posts/tag/food+preservatives/
http://www.consumeraffairs.com/news04/2006/08/processed_food.html
http://www.lindisima.com/diets/processed-food.htm

Tip #4 - don't park so close and take the stairs...
I laugh when I see people fight for the closest parking spots at grocery stores and office buildings and malls. You see it too, right? People getting angry that someone stole their parking space they were politely waiting for. what if you parked further away and got to jog just 30-40 seconds to the place you need to get to? Just a quick calorie burn. Do you take an elevator to get anywhere? Quit today! find the stairs. you have to take them in case of fire anyway, why not get ready for that day so you aren't huffing and puffing in the stair case and blocking traffic. I used to LOVE running the Stairs with my business partner Robin Sanderson while attending conventions at various Hotels. It was a lot of fun! Plus it will build muscle in your legs which will burn more calories while at rest.

Tip #5 - Don't sit! people will think you are weird, but take your chair away and stand! put your desk up higher if you can or raise your computer or other work area/station if possible. Standing will burn more calories throughout the day. One of my favorite clients said she has done this while she works. she gets teased a little, but she has lost 20 pounds. So, tease away work associates! OR replace your Chair with a swiss ball or exercise ball to sit on while you try the workouts listed on tip number 7.

Tip #6 - let your kids climb on you. Some of you have kids at home that climb on you while you work out - LET THEM! it adds to the workout! I just pick up my 2 year old while trying to do Squats. Its harder! He climbed on my back while doing pushups. I am not strong enough (like my husband) to do pushups with a baby on my back. But trying build more strength. SO... Laugh a little at your child's attempt to ruin your workout at home and let them climb and pull on your legs. you may not be able to do everything JUST like you want, but work around it! Lay your kid on your belly and do crunches while saying "boo!" when you come up. put your child on one ankle and try and lift your legs up so they get a ride while you build quad strength. put them on the floor and do pushup to their face and kiss them as you go down to their level.

Tip #7 - Office exercises... I understand many of you have full-time desk jobs. It's tough! I get it. are you getting office butt? Take a 2 minute exercise break to do this workout every hour.
- 15 chair squats
- 15 wall pushups
- 15 chair crunches
- 15 leg lifts
- repeat
this will also help clear your head. studies have shown that exercise breaks at work increase productivity! wow! so if your boss wonders what you are up to...
Show him/her this link:
http://www.selfgrowth.com/articles/Doyle4.html
If your workplace offers a gym - USE IT!

Tip #8 - JUST DO IT NOW! too many times I see someone who is severely obese tell me ALL the reasons imaginable why they CANNOT work out right now and that someday they will start when this problem or the other is gone.
One man told me he can't workout because he has knee problems. Well, did you know there are exercises you can do that don't use knees? NO EXCUSES! if you say "I can't workout because..." you have just said the equivalent to "I want to stay unhealthy because I like these issues that give me excuses to stay where I am. I like being unfit, unhealthy. I like the idea that in 20 years someone else will have to take care of me, if I happen to still be alive."

Yeah... not for me. I love being able to run my dog, play tag with my kids and have fun...
which brings me to Tip #9
the most important tip
MAKE THE TIME FOR FUN AND FITNESS!
Schedule it in. I am sorry, But I JUST CAN'T buy that you don't have any time!
it's a matter of priorities. You need to be healthy, you need to have a healthy mind, body and spirit and it isn't all about losing weight. It's about having a healthy whole self that enjoys life!
if you have a family, when was the last time you joined a game of tag with them?
when was the last time you went on a hike to watch the sunset?
choose something enjoyable to do every week with those you love! Make it a date, make it a family fun day. Just do it!
here are some ideas to get you started if you aren't sure where to get started:
do these with family or friends and as you get creative you may think up some more on your own:
- paintball
- hiking (my favorite to go watch the sunset somewhere romantic and take a healthy dinner and juice with us)
- basketball, football, softball, soccer games
- kayaking or canoeing
- tag in the park
- take your dog for a run/long walk
- go find someone that needs help with yard work and do it as a group of buddies for a widow. you can burn a lot of calories if you approach yard work as a workout.

Learn to love the process of changing habits not just to lose weight, but to further enjoy life. This is what this is about - loving and enjoying the life you were blessed with. You have a body take care of it and see what it can do for you.
MAKE THE TIME!

Monday, November 9, 2009

Workout of the week 11/09/09

Fly with turn out squat/plie


Plank
choose either high plank on hands for beginners or elbow plank




crunch




Knee ups or knee lifts



V-Sit



Variation on V-sit for beginners use your hands to hold and let go occasionally for a brief hold. stay in V-sit position alternating with and without hands assisting.



V-sit variation for rookies - ab hold on swiss ball



bicep curl with squat






tricep lift with lunge




front Lateral lift with squat




Side crunch




Flutter - great for back and butt