Wednesday, March 5, 2014

Spring Workout Fever...Catch it!

The worst of winter is behind us, right? 
Despite a few cold spells and showers, I love this time of year!  My energy level feeds naturally revved up with the prospects of spring skiing, running, and pondering the possibilities of summer plans for adventure.
So this month (March) I'm even more excited to continue to teach my outdoor bootcamps at Golden Gardens and Phinney Ridge. We've already experienced some profoundly gorgeous days at the beach and working out on the ridge as the sun rises is always a treat. If the beauty and 'fresh air' isn't enough reason for you to get out and join us for bootcamp, here are some more reasons why I choose to exercise outdoors:

me,celebrating a hike near Glacier Peak

1. Fresh air and sunlight enhances your mood. Sure it is gray and dreary often in Seattle, but honestly its only been a rare few times in the last year of teaching bootcamp that we've had to seek shelter. Small studies have proven that people had lower levels of cortisol (the stress hormone), after exerting themselves outside as compared with inside. Check out this NY Times article for more info. Additionally the affects of just being in a green space can lower stress and boost self esteem. Plus its just more beautiful and more interesting!

2. Get a better over-all, more practical workout. Case in point- if your training for an outdoor event; you need to train outdoors. Follow the specificity principle! Studies have also concluded that you burn more calories working out 'in the elements'. Exercising in the great outdoors can be more challenging both because of the varying terrain and the with that more muscle groups get recruited. It's also landscape vs. human kinetics. Keep in mind that its important to work with the weather. So plan to dress for the climate and be prepared.


3. Creative camaraderie. Group fitness outdoors gives us a special incentive. Perhaps it inspires a healthy competition with others and yourself. We never know what exactly we're gonna get, but we will experience it together. Whether it be running full force in the sand at the beach while gazing at the wise and gnarled trees, or conquering the playground circuit. Together well scale rocks, logs, bike racks, stairs, and hills. The take away seems to be that moving routines outside could help reluctant or inconsistent exercisers.
on the dock @ Greenlake

I'm thrilled to be teaching this, because:
A. It's been a 100% positive experience this past full year of becoming an instructor
B. Our 'people' give so much positive feedback that they are feeling good and getting results 
C. The more I teach the more I enjoy it.  Truthfully, I knew it was a likely good fit for me the moment I heard about what Ivonne, my fellow co-worker at the Ballard Health Club (and owner of Fresh Air Fitness) was doing, but I was a bit sheepish about teaching group-fit since I'm naturally introverted and haven't had much experience apart from one-on-one training. I pictured having to be a real 'Drill Sargent' type, which is so not me! However, I've come to really look forward to 'playing instructor'. There's more energy gained from groups and the variety of clients and personalities we have keeps it fun and challenging. I look forward to 'conjuring up' new routines each class and thinking trough all the modifications and potential advancements.

Join us for Fresh Air Fitness Bootcamps. We specialize in strength-building, calorie burning, energy boosting, killer views, and fun!

Currently every Saturday at 8am at Golden Gardens; Mondays and Wednesday at 9:45am, and every Tuesday & Thursday at 6am at the Phinney Neighborhood Center + STAY TUNED for new evening classes in April. For more info please check out our new website.

Whatever you embark on this spring- feel invigorated and inspired by nature!


Tuesday, January 21, 2014

ready to RUN?

As the days get longer, the earth grows warmer, and I am looking forward to stepping it up in the running department.  I now have an established schedule:  Mondays- solo runs (with dog), including some trails.  Wednesdays- group run with 'BAR'- Ballard Area Runners at 6:30 PM. Saturdays-  long solo trail OR group run from Discovery park.  On the weekends I find the best time is either after my 8AM class at Golden Gardens (every other week I teach) or at 8:30 meeting with a group at the Seven Hills running shop in Magnolia.  Do you have a plan for your running goals in 2014?  If so what is it and what is your goal?  So far I only have the Mercer Island Half Marathon in my cue.  
thanks to Phil @ 7 Hills, I got the kicks to run through March










this is the view during your workout!
Come out and meet me us at BAR.  We will run every Wednesday night until the end of March. Or, if you runners can't make it to BAR, please come out to Golden Gardens and cross-train with me and the Fresh Air Fitness crew on Saturday mornings at 8am!  It's a beautiful place to workout.  Ivonne and I work hard to make the routines effective, fresh, and FUN!  
Or join us at Phinney- still going strong, dark, and early at 6am! 

ahh...nothing like the burn of pistol squats in the morning!

what time is it?....its TABATA time of course!










I'm also working on a personal 'diet plan'. More of a lifestyle change. This is proving to be the most difficult piece of my puzzle.  So far I've found the most sensible guidance to be the 'Blood Sugar Solution Book' by Dr. Mark Hyman; brought to my attention by one of my personal training clients.  The basics (for me personally) are to avoid all gluten, dairy, sugar, and processed foods.  
This is tough stuff!  Especially given that more I run, the hungrier I get; typically.  It is definitely a matter of choice, timing, and portion control.  In the nutrition world there are good options and there are better, bad choices.  Then there is the elimination of empty and even toxic calories.  I'm trying, really trying.  I think its working?! I'm giving it 6-weeks.  I'll likely go insane, but at least I'll feel really good and drop a few.  
This winter less = more! 

Wednesday, January 1, 2014

H A P P Y N E W Y E A R !

So you're ready to plunge into working on your fitness resolutions, right?! 

Golden Gardens on a winter morning
There are plenty of options for helping you achieve your fitness goals out there.  The most important thing is to find what works for you.  Perhaps group fitness is more motivating? There are now two new classes on our bootcamp schedule:  8 AM Saturdays @ Golden Gardens, AND 9:45 AM Monday & Wednesdays.  Come on out to the 'kick-off' on Saturday, January 4th for a FREE TRIAL class!  Ivonne and I have been working hard, both scoping out the park for new fun moves, and posting the news around the neighborhood.  Please come check it out, bring your friends, and spread the word too.  Do something positive for your health and enjoy nature's beauty and all that Fresh northwestern Air!  Visit the new Seattle Fresh Air Fitness website for more details.  
In addition to the new class times and locale, we still offer the 6AM  for all you early birdies @ Phinney Neighborhood center every Tuesday and Thursday. 
Our fabulous flyer!
What else is shakin' up for 2014?  Hopefully more personal training!  I'm very much enjoying the positive energy that comes from helping people be healthy and the challenge aspect of learning new moves and creating fun, fresh routines.  I currently offer individual personal training sessions for the reasonable of $45 per hour.  There are discounts available for two-person 'buddy' sessions, and pre-paid package rates as well.  Take advantage of my flexible schedule this winter.  Please contact me for a complimentary 'meet & greet' to find out more! 

Besides that, I'm just really looking forward to helping out more folks meet their in 2014.  Since I've signed up for the Mercer Island Half Marathon in March, I'm going to step it up with the running. So if you're with me and have set sights on running goals too, please join my local running group, BAR (Ballard Area Runners).  We meet every Thursday at 6:30pm @ Bergen Place in Ballard.  Look for new postings soon!  

Cheers to the new you!