Posts filed under "fitness"


Photo provided by  Ace Fitness

Photo provided by Ace Fitness

Did you know a good workout can…

  • make you happier

  • improve your sex life

  • slow down the aging process

  • make you feel stronger

Would you go to the gym for those reasons? Would you workout more often because you know that exercise can improve other areas of your life and not just decrease your waistline?

Well, I know for some, working out can be a burden but for me everything listed above holds true. Also, working out sets the tone for the day and gets me ready for any challenges I might face. Check out more fun facts below!

Fun facts that will make you see fitness in a different way and get you moving!

Turn that frown upside DOWN.  Regular exercise can enhance mood and overall well-being. When you increase your heart rate, challenge your body and get out of your comfort zone. . .not only did you complete a workout, you have proved to yourself that you CAN do anything that you put your mind to.  That alone can make you feel really good inside and prepare you for your next challenge!

You don't have to run ALL THE TIME to lose weight.  Wait. What? Yes, you read it correctly. Did you know that when you run long distances frequently you can actually prevent fat loss because your body will start to burn muscle and not fat.  Studies have shown that when you consistently strength train and add possibly less cardio, you will burn more calories for a longer period time than just running or doing cardio exercise.  So, make sure that you don't confuse more cardio to lose more weight.

Visualization can improve your workout.  Like anything else, if you visualize completely your workout, not only will you finish the workout, you will improve the way you worked out. Knowing what's ahead, understanding why you are doing what you are doing and focus on the end results will get you through a workout much more effectively vs. not knowing what you plan on doing once you hit the gym. So plan, prepare and complete!

Now that you have these fun little tips, let's get MOVING.

Peace -Nic

Tangled Tinsel?. . .Don't Stress!


With Christmas LITERALLY around the corner, you might be feeling the stress of the holiday season. I haven't quite finished shopping for all my gifts but somehow it will get done. At least, that's what I am telling myself.    

Hey, do NOT get your "Tinsel in a Tangle"! Remember LOVE, FAMILY and FRIENDS are what this season is all about.

Happy Holidays and make sure you keep moving...not just wrapping gifts and heading to the mall...but walk, run, lift or jump. Check out these few tips below! :)

DE-STRESS for the Holidays TIPS:

  • Take a brisk walk or easy run.
  • Head to the gym with family and get lost in a group fitness class.
  • Find an old 80s fitness video and get an old fashion workout in and laugh your butt off at the same time.  Burn more calories.
  • Twister is a great way to workout. No video games, just good old fashion twisting!
  • Hide and Seek in the Snow. It will be cold but you can run, throw snowballs and sweat off calories at the same time. 



You don't want to workout because. . .what?

  • There are a lot of people out there with a lot of excuses on why they do not work out.   Do you know some of these people OR are you one them.  Either way, here are a few myths that I have heard and as a trainer, let me share some truths with you.

I am burning plenty of calories according to my workout machine.

  • Most workout machines are not accurate because the machine usually doesn't know your true body composition.  Every "body" is different and a machine spits out similar information for everyone that used the same treadmill or elliptical.    If you want a more accurate number work with your personal trainer.

If I workout longer at a lower intensity, I will burn more fat.

  • There is some truth to this but not completely.  Once you hit the threshold of burning up all your carbs, then you begin to burn fat.  So, depending on what type of exercise you are doing and for how long determines how much fat you are truly burning.  A low intensity will take a much longer time to finally start to burn fat.

I like being a woman and look like a woman. If I start to lifting weights, I will bulk up!

  • No, no, no. . .women have too much estrogen to bulk up.  Lifting weights burn more fat over a longer period time and not for a short period of time like running or cycling.  Women will tone up, get firmer but will NOT bulk up.

Exercise is one sure way to lose all the weight that I need to lose.

  • There are a lot of people that start to workout and they do begin to see changes but over time, they may hit a plateau or feel like they are not progressing fast enough.  In order to see significant changes, you need to workout AND eat right.  Eating better/cleaner will definitely have a positive effect on your weight loss.

No pain, no gain. . .right?

  • I have seen it time and time again in many gyms.  People believe that if they workout until it hurts, there will be definite change in their bodies.  The only change you will find is PAIN and you will not gain from being in pain.  You should not workout at a level where you are in pain because how you going to workout the next time or even be motivated to continue to workout? It's one thing to be sore after a good and safe workout but never to feel pain. . .just because.
  • Remember that an hour a day is only 4% of your day and that 4% can alter your mind, body and soul.  You have to keep your body in motion, especially now a days where many of us sit in front of a computer for most of the day.  Move that body, forget all the myths and ask your local fitness trainer what will work best for you!



Static stretching (holding the stretch for 15 seconds or more) is a great way to stay flexible and prevent injury after every workout. Spend 10-20 minutes on any of the stretches below.  Stretching is a crucial part of every workout, so don't skip it! 

Ilitotibial Band Stretch

  1. Stand upright.
  2. Cross the injured leg behind the opposite leg.
  3. Lean to the non injured side until a stretch is felt across the outside of your thigh region.
  4. Hold for 30 seconds.
  5. Repeat 3-5 times.



Quadricep Stretch

  1. While standing, hold onto a counter 
  2. top or chair back to assist in balance.
  3. Bend your knee back by grasping 
  4. your ankle with one hand.
  5. Assist in bending your knee back as far as possible.
  6. Maintain this position for 30 seconds.
  7. Return to standing position repeat 5 times



  1. Sit on the floor with both legs out straight.
  2. Extend your arms and reach forward, bending at the waist as far as possible while keeping your knees straight.
  3. Hold this position for 10 seconds. Relax.
  4. Repeat this exercise 5 more times.

Calf Stretch

  1. Sit with your feet our in front of you.
  2. Hold one end of a sheet or towel in each hand, forming a loop.
  3. Place the loop around your foot.
  4. Pull your toes toward you.
  5. Stop when you feel a comfortable stretch in your calf muscle.
  6. Hold for 20 seconds, and repeat 5 more times.
  7. Switch legs and repeat.

Water Wednesday

You know what to do! Grab those water containers, fill them up and get ready to release yourself all day!

8-10 for women and 10-12 for the guys. Drink up! 

Thank you, ZeroWater for your support!  Learn more about the best water filter ever at! 


         Proud ZEROWATER Ambassador! 



Let's Keep Moving

The key for the next few days is to keep moving.  Christmas is a time to spend with family, eat lots of food and re-coop before the New Year.  A very easy way to pack on the pounds and lose sight of "the goal".  Here are some easy moves you can do ANYWHERE and stay fit when the season is pushing against you!  Happy Holidays!

Posted on December 26, 2016 and filed under "fitness", "athletes", "running", Fitness, Health, Workouts.

Thinking OUT of the BOX. . .workout on the Ocean!



For years I have done workouts that require a weight, some running shoes and a gym but today I decided to do something different.  Instead of heading to the gym I went paddle boarding!  Yes, paddle boarding and loved it!  Oh, not only that, I got a serious workout too!!!  

My good friend Rob introduced me to paddle boarding.  He comes into the office every morning with his hair wet and shares short stories about his daily paddle boarding adventures. I listen and I am quite fascinated but all I hear is shark and water. . .he doesn't use those words and there are no shark stories but that's what I hear.

So, Tuesday night was the night to DO IT and I did!  Can I just say, tomorrow's class is going to hurrrrrttt and I didn't paddle that long! While I seat here and type away, my back, butt and legs are POPP'N in places, I didn't think could POP (aka SORE).  Don't get me wrong, it's one of those good sore feelings that you want to complain about but you can't because you know the results will benefit you later.  You just have to get through the pain of it all.    

Needless to say paddle boarding IS a great workout.  I have learned that paddle boarding is very popular with celebrities like Rihanna and Jennifer Aniston just to name a few.  For me it was a challenge because I am not a fan of the water (pool or beach) and I am not too hot about unstable surfaces but I got through it.  



Core training on the ocean.  When you have an unbalanced surface like a paddle board on water, you need a lot of stability. This is where your core (aka ABDOMINAL) muscles kick in to help grip the deck of the paddle board through your feet.   Your core also comes into play when you learn how to stroke the paddle effectively giving you a great core rotational workout as well.

Body weight training is BIG right now and paddle boarding is another way to get good body weight training.  As you balance yourself on the board you are moving and shifting your body weight between your feet and upper body.  You are using your arms and shoulder when paddling to push water away from you to move the board (aka RESISTANCE TRAINING).  Your knees are slightly bent for balance and your feet are planted a little outside of your hips to help build a strong base on the board (aka SQUATS).  Literally, every muscle begins to shift up, down and side-to-side for balance and stability.  It's a great way to strengthen all of your muscles and it's fun! 

For my first time, I didn't do so bad.  Well, I did fall once and nearly crashed into some rocks but nothing broken.  LOL!  Hey, I didn't get hurt, there was no drowning (in shallow water) and no sharks wanted to eat me tonight.  It's all good in the beach hood!  HA!

Now, until tomorrow when I start to really feel it!  OUCH!. . . 

Thanks, Rob.

Monday MoJo



I got up this morning and leaped out of bed to go...ok...wait! Monday's can be tough and today was no exception. I actually, literally crawled out of bed, stumbled to the rest room, found my sports bra and put on my new kicks. It took me 15 mins to find my spi-belt which I couldn't find because my kids took it with them to camp, grabbed my phone and finally headed out the door.

Now! The first mile was slow but I did these 3 things to get into gear and NOW I am starting to have a great day...

Protein Coffee, ZeroWater, Kombucha and Oatmeal! 

Protein Coffee, ZeroWater, Kombucha and Oatmeal! 

1) took my time getting started.

2) played my favorite running music.

3) focused on all things that are good in my life, even if was just 2 things. LOL!

I finished running 6 miles, tonight I weight train. Right now I got all my healthy potions and ready to start my Monday.  Let's do this! Happy Monday!!!

Water Wednesday

Ladies: 2.2 liters/day Guys 3.3 liters/day

If you sprinkle when you tinkle. . .check the color! You're clear when it's clear.  Make sure you are getting 2-3 liters of water a day or 9-12 glasses of water.  Remember, water aids in beautiful skin, healthy hair and happy, hydrated organs.  Keep drinking, sipping and loving your water! 

Alii Sport

Ali'i (“Alii”), a chiefly or noble rank in ancient Hawaiian society. Alii Drive in Kona, Hawaii, is the finish line of the most iconic World Championship triathlon event. 

Alii pays tribute to the passion, motivation, determination and hard work that has gone into every athletes "journey to the finish line". Alii is all about embracing an athletic lifestyle! The brand values recognize those of endurance athletes, passionate about their sport, driven to succeed with a sense of mind over matter.

Where fashion meets performance!