Friday, December 21, 2012

CrossFit Certification

CrossFit Certification

At the beginning of October I went to Rogue Fitness in Columbus, Ohio for a two day seminar in hopes of receiving my CrossFit Certification. It was a jammed packed seminar with with some of the best CrossFitter in the world. In those two days it felt like I did 7,001 squats, WOW! My legs are still sore. But I didn't dare wine in front of all these fit people. Here is a picture of me with Matt Chan. If any of you have ever watched the CrossFit Games you will know this guy. He came in second place and holds the title of the second fittest man if the world. Seriously, How is a girl suppose to concentrate with all these abs around? JEEZ.


What is CrossFit? This is the question I hear the most. CrossFit is a workout that gets you good at everything, such as Running, Weightlifting, and Gymnastics. There is WOD (Workout of the day) you have to preform. Do a WOD two to six tines a week and I promise you will be in the best shape of your life. Every WOD can be scaled down to your fitness level. As you CrossFit more, you will have to scale less. Soon you will be the envy of your friends and family. This is a picture taken in my Box (term for a CrossFit gym) of some of the girls planking. Yep, that's me on the bottom.

How will I know I'm getting fit? In CrossFit there are "Benchmark" WOD's and they are named after women. Most CrossFit boxes will have a whiteboard..below is a picture of our whiteboard. On this  board we keep track of the benchmark WOD's. They are repeated usually once a year so you can see your progress, like shaving off some time or lifting heavier weight. Last Friday we did Kelly. Let me tell you Kelly is a BITC*.



I always tell my clients that want to lose weight to log their food. Now I am going to tell you to log your workouts in a book. It will be proof of your success. You will see that carrying groceries into the house is easier, or picking up your toddler doesn't cause you to make funny grunting noises. It is important to measure your gains against real life activities. At my box, if you don't have a log book the trainer will make you do burpees. I make sure to have mine with me all the time. 


Yesterday I finally received word that I passed my CrossFit Certification Test!!! If I have your interest, Please contact me to try a free CrossFit WOD. Some of the benefits of CrossFit are:
1. Helps with everyday Functioning2. Helps to prevent injury3. Essential to slow muscle loss as we age4. Increases Bone Density5. Helps to lower Body Fat
It is my passion to make exercise a regular and enjoyable part of your life. I'd like to see all of you enjoy the healthy rewards of being fit. Contact me to get started on a program that is right for you.



Click here and Like our Facebook Page
Click Here to see my web page

Here is a small sample of a WOD taking place!

Thursday, December 20, 2012

CrossFit Certification

CrossFit Certification

At the beginning of October I went to Rogue Fitness in Columbus, Ohio for a two day seminar in hopes of receiving my CrossFit Certification. It was a jammed packed seminar with with some of the best CrossFitter in the world. In those two days it felt like I did 7,001 squats, WOW! My legs are still sore. But I didn't dare wine in front of all these fit people. Here is a picture of me with Matt Chan. If any of you have ever watched the CrossFit Games you will know this guy. He came in second place and holds the title of the second fittest man if the world. Seriously, How is a girl suppose to concentrate with all these abs around? JEEZ.


What is CrossFit? This is the question I hear the most. CrossFit is a workout that gets you good at everything, such as Running, Weightlifting, and Gymnastics. There is WOD (Workout of the day) you have to preform. Do a WOD two to six tines a week and I promise you will be in the best shape of your life. Every WOD can be scaled down to your fitness level. As you CrossFit more, you will have to scale less. Soon you will be the envy of your friends and family. This is a picture taken in my Box (term for a CrossFit gym) of some of the girls planking. Yep, that's me on the bottom.

How will I know I'm getting fit? In CrossFit there are "Benchmark" WOD's and they are named after women. Most CrossFit boxes will have a whiteboard..below is a picture of our whiteboard. On this  board we keep track of the benchmark WOD's. They are repeated usually once a year so you can see your progress, like shaving off some time or lifting heavier weight. Last Friday we did Kelly. Let me tell you Kelly is a BITC*.



I always tell my clients that want to lose weight to log their food. Now I am going to tell you to log your workouts in a book. It will be proof of your success. You will see that carrying groceries into the house is easier, or picking up your toddler doesn't cause you to make funny grunting noises. It is important to measure your gains against real life activities. At my box, if you don't have a log book the trainer will make you do burpees. I make sure to have mine with me all the time. 


Yesterday I finally received word that I passed my CrossFit Certification Test!!! If I have your interest, Please contact me to try a free CrossFit WOD. Some of the benefits of CrossFit are:
1. Helps with everyday Functioning2. Helps to prevent injury3. Essential to slow muscle loss as we age4. Increases Bone Density5. Helps to lower Body Fat
It is my passion to make exercise a regular and enjoyable part of your life. I'd like to see all of you enjoy the healthy rewards of being fit. Contact me to get started on a program that is right for you.



Click here and Like our Facebook Page
Click Here to see my web page

Here is a small sample of a WOD taking place!

Tuesday, December 18, 2012

Happy Flippin Holidays

Happy Flippin Holidays

It seems like its been forever since I have posted to my blog. I have been extremely busy with getting my new gym affiliated with CrossFit. We are now affiliated and the new name is CrossFit Painesville. Please follow us on Twitter. And like us on Facebook.  The web site should be up by the end of the week.

CrossFit Certification

CrossFit Certification

At the beginning of October I went to Rogue Fitness in Columbus, Ohio for a two day seminar in hopes of receiving my CrossFit Certification. It was a jammed packed seminar with with some of the best CrossFitter in the world. In those two days it felt like I did 7,001 squats, WOW! My legs are still sore. But I didn't dare wine in front of all these fit people. Here is a picture of me with Matt Chan. If any of you have ever watched the CrossFit Games you will know this guy. He came in second place and holds the title of the second fittest man if the world. Seriously, How is a girl suppose to concentrate with all these abs around? JEEZ.


What is CrossFit? This is the question I hear the most. CrossFit is a workout that gets you good at everything, such as Running, Weightlifting, and Gymnastics. There is WOD (Workout of the day) you have to preform. Do a WOD two to six tines a week and I promise you will be in the best shape of your life. Every WOD can be scaled down to your fitness level. As you CrossFit more, you will have to scale less. Soon you will be the envy of your friends and family. This is a picture taken in my Box (term for a CrossFit gym) of some of the girls planking. Yep, that's me on the bottom.

How will I know I'm getting fit? In CrossFit there are "Benchmark" WOD's and they are named after women. Most CrossFit boxes will have a whiteboard..below is a picture of our whiteboard. On this  board we keep track of the benchmark WOD's. They are repeated usually once a year so you can see your progress, like shaving off some time or lifting heavier weight. Last Friday we did Kelly. Let me tell you Kelly is a BITC*.



I always tell my clients that want to lose weight to log their food. Now I am going to tell you to log your workouts in a book. It will be proof of your success. You will see that carrying groceries into the house is easier, or picking up your toddler doesn't cause you to make funny grunting noises. It is important to measure your gains against real life activities. At my box, if you don't have a log book the trainer will make you do burpees. I make sure to have mine with me all the time. 


Yesterday I finally received word that I passed my CrossFit Certification Test!!! If I have your interest, Please contact me to try a free CrossFit WOD. Some of the benefits of CrossFit are:
1. Helps with everyday Functioning2. Helps to prevent injury3. Essential to slow muscle loss as we age4. Increases Bone Density5. Helps to lower Body Fat
It is my passion to make exercise a regular and enjoyable part of your life. I'd like to see all of you enjoy the healthy rewards of being fit. Contact me to get started on a program that is right for you.



Click here and Like our Facebook Page
Click Here to see my web page

Here is a small sample of a WOD taking place!

CrossFit is Hard?

CrossFit is Hard?


CrossFit is Hard? This is the #1 question and/or comment I hear from people who have not tried it. "It's hard", is not what comes to my mind. Fun, Pain, Community and Friends is what comes to my mind. So do accomplishment and disturbed!

Ok, Ok...maybe it is hard. But the best things in life are hard. College, Marriage, Children are all hard things. Just because it's hard doesn't mean you shouldn't do it. It is probably one of the reason you should.

You can sit on your ass and let life pass you up, and have others care for you someday. You can go to your globo gym and never see results. These are the easy choices. Or you can get into the game of life and try CrossFit. Feel like a million bucks every day you are alive and kicking. A well earned, kick ass million bucks! Difficult choice, huh?



Get in the game. Why wait? it's already later than you think. The ability to exercise is a limited time offer!

Join me for a free CrossFit Class

Like us on Facebook

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Happy Flippin Holidays

Happy Flippin Holidays

It seems like its been forever since I have posted to my blog. I have been extremely busy with getting my new gym affiliated with CrossFit. We are now affiliated and the new name is CrossFit Painesville. Please follow us on Twitter. And like us on Facebook.  The web site should be up by the end of the week.

CrossFit Certification

CrossFit Certification

At the beginning of October I went to Rogue Fitness in Columbus, Ohio for a two day seminar in hopes of receiving my CrossFit Certification. It was a jammed packed seminar with with some of the best CrossFitter in the world. In those two days it felt like I did 7,001 squats, WOW! My legs are still sore. But I didn't dare wine in front of all these fit people. Here is a picture of me with Matt Chan. If any of you have ever watched the CrossFit Games you will know this guy. He came in second place and holds the title of the second fittest man if the world. Seriously, How is a girl suppose to concentrate with all these abs around? JEEZ.


What is CrossFit? This is the question I hear the most. CrossFit is a workout that gets you good at everything, such as Running, Weightlifting, and Gymnastics. There is WOD (Workout of the day) you have to preform. Do a WOD two to six tines a week and I promise you will be in the best shape of your life. Every WOD can be scaled down to your fitness level. As you CrossFit more, you will have to scale less. Soon you will be the envy of your friends and family. This is a picture taken in my Box (term for a CrossFit gym) of some of the girls planking. Yep, that's me on the bottom.

How will I know I'm getting fit? In CrossFit there are "Benchmark" WOD's and they are named after women. Most CrossFit boxes will have a whiteboard..below is a picture of our whiteboard. On this  board we keep track of the benchmark WOD's. They are repeated usually once a year so you can see your progress, like shaving off some time or lifting heavier weight. Last Friday we did Kelly. Let me tell you Kelly is a BITC*.



I always tell my clients that want to lose weight to log their food. Now I am going to tell you to log your workouts in a book. It will be proof of your success. You will see that carrying groceries into the house is easier, or picking up your toddler doesn't cause you to make funny grunting noises. It is important to measure your gains against real life activities. At my box, if you don't have a log book the trainer will make you do burpees. I make sure to have mine with me all the time. 


Yesterday I finally received word that I passed my CrossFit Certification Test!!! If I have your interest, Please contact me to try a free CrossFit WOD. Some of the benefits of CrossFit are:
1. Helps with everyday Functioning2. Helps to prevent injury3. Essential to slow muscle loss as we age4. Increases Bone Density5. Helps to lower Body Fat
It is my passion to make exercise a regular and enjoyable part of your life. I'd like to see all of you enjoy the healthy rewards of being fit. Contact me to get started on a program that is right for you.



Click here and Like our Facebook Page
Click Here to see my web page

Here is a small sample of a WOD taking place!

Monday, December 17, 2012

Happy Flippin Holidays

Happy Flippin Holidays

It seems like its been forever since I have posted to my blog. I have been extremely busy with getting my new gym affiliated with CrossFit. We are now affiliated and the new name is CrossFit Painesville. Please follow us on Twitter. And like us on Facebook.  The web site should be up by the end of the week.

Things Fit People Do Before Lunch!

Things Fit People Do Before Lunch!

Get Enough Sleep! Not getting enough of this can interfere with appetite, moods and energy..all things we need for a productive day!

Water! I try to remind my clients everyday of this. It is huge for weight loss, let me say that again...IT IS HUGE FOR WEIGHT LOSS. Even if you are not thirsty when you wake up, start the day with a bottle of water.


Exercise! You know I had to add this to the list. Exercise when you can, but for a lot of people if it doesn't happen in the morning it's not going to happen. After a crazy day at the office you will be glad it is done.

Breakfast! You need to "Break the Fast". Fuel your body for the day. I don't have to tell you what to eat here...I will tell you a sugary donut is not it.



Snack! If there is 6 hours between breakfast and lunch, a snack will keep your metabolism going and keep hunger pangs away.

Posture Check! I am the first to tell you I lose my posture when sitting at a desk. Thats why I have to check it a couple of times. Shoulders pulled back, core is tight, chest out.


How many of these things do you do each morning?

Join an exercise class here

A great quick breakfast

FitBit

FitBit


Have you heard of this device yet? I received for my birthday in July. I love tech-geeky health related gadgets. So hubby purchased one for me. It is expensive at $100 for the fancy tracker. After a month with my FitBit, I am not disappointed. It is a huge motivator. If I sit on my ass all day, which doesn’t happen often, it knows I am sitting. And I aim to please my little tracker so I look for excuses to get steps in. 10,000 steps a day is challenging. Even as a personal trainer who is always on the move and participating in daily exercise classes, I have to really try to get these steps in. It also knows if I am climbing stairs or just walking. It suggests I climb 10 flights of stairs daily. So it is not uncommon at the end of the day to see me running the stairs in my house to get those 10 flights in. I don’t want to upset my FitBit. As your activity increases, so does the the size of your flower on the device. It also sends messages to you when looking at your device. Such as “Char, you rock” or “Char, Lets get moving”.

Another part of this gadget I like is it tracks what I eat. I have done this before with Loseit.com and I still have many of my clients on this site. The FitBit food tracker tells me how many calories I have earned as a result of my activity level. SOOOO, if I move more...guess what? I get to eat more, and that always makes me happy!

This gadget not only tracks my daily activity, but tracks my sleep patterns as well. Sleep is a very important factor to being healthy. I was surprised to find out that I get a solid 7 hours of sleep most nights. It tells me how many times I wake up in the night. Let me tell you I am a sound sleeper. Most nights I only wake up once in the night. 



The FitBit will email you weekly reports. I love to see the graphs and it lets me know what days are the most active and the not so active. I like my Fitbit. It’s not a magic pill â€" nothing is. It doesn’t put vegetables on my plate. It doesn’t do the hard work for me, but it does make the hard work even more rewarding.



So tell me, what do you use to keep your exercise and eating on track?


My Web Site!

Join my Facebook page

Join my 90 day weight loss challenge

CrossFit Certification

CrossFit Certification

At the beginning of October I went to Rogue Fitness in Columbus, Ohio for a two day seminar in hopes of receiving my CrossFit Certification. It was a jammed packed seminar with with some of the best CrossFitter in the world. In those two days it felt like I did 7,001 squats, WOW! My legs are still sore. But I didn't dare wine in front of all these fit people. Here is a picture of me with Matt Chan. If any of you have ever watched the CrossFit Games you will know this guy. He came in second place and holds the title of the second fittest man if the world. Seriously, How is a girl suppose to concentrate with all these abs around? JEEZ.


What is CrossFit? This is the question I hear the most. CrossFit is a workout that gets you good at everything, such as Running, Weightlifting, and Gymnastics. There is WOD (Workout of the day) you have to preform. Do a WOD two to six tines a week and I promise you will be in the best shape of your life. Every WOD can be scaled down to your fitness level. As you CrossFit more, you will have to scale less. Soon you will be the envy of your friends and family. This is a picture taken in my Box (term for a CrossFit gym) of some of the girls planking. Yep, that's me on the bottom.

How will I know I'm getting fit? In CrossFit there are "Benchmark" WOD's and they are named after women. Most CrossFit boxes will have a whiteboard..below is a picture of our whiteboard. On this  board we keep track of the benchmark WOD's. They are repeated usually once a year so you can see your progress, like shaving off some time or lifting heavier weight. Last Friday we did Kelly. Let me tell you Kelly is a BITC*.



I always tell my clients that want to lose weight to log their food. Now I am going to tell you to log your workouts in a book. It will be proof of your success. You will see that carrying groceries into the house is easier, or picking up your toddler doesn't cause you to make funny grunting noises. It is important to measure your gains against real life activities. At my box, if you don't have a log book the trainer will make you do burpees. I make sure to have mine with me all the time. 


Yesterday I finally received word that I passed my CrossFit Certification Test!!! If I have your interest, Please contact me to try a free CrossFit WOD. Some of the benefits of CrossFit are:
1. Helps with everyday Functioning2. Helps to prevent injury3. Essential to slow muscle loss as we age4. Increases Bone Density5. Helps to lower Body Fat
It is my passion to make exercise a regular and enjoyable part of your life. I'd like to see all of you enjoy the healthy rewards of being fit. Contact me to get started on a program that is right for you.



Click here and Like our Facebook Page
Click Here to see my web page

Here is a small sample of a WOD taking place!

Globo Gym? No Thanks!

Globo Gym? No Thanks!

Yep...I confess, before CrossFit I was a Globo Gym Junkie. Leg days, tricep and chest day, back and bicep day. I loved it! My muscles where growing and I was better at running because of it.

Then I found CrossFit. I tried one 20 minute workout, and I barely made it for 10 minutes. It seemed to last forever...and I was a mess the next day. I finally met my match.

You cannot separate CrossFit workouts into upper body and lower body days. For example a power clean involves the whole body, as do all Crossfit Lifts such as Deadlifts, Jerks, Pull-ups and Rowing. CrossFit makes you mix up your body parts, just as life does. Hence the term functional movements. 20 minutes in a CrossFit gym will leave you gasping for air, like hours in a globo gym, never did. And I am still improving my running!

Sometimes, I think about taking 2 hours out of my busy day and doing one of my globo gym workouts, maybe chest and tricep followed by a 45 minute run on a treadmill. Then I remember how boring that was, and realize I'd rather shoot myself, LOL! CrossFit is a better way. It's my drug of choice.


Join me for a free CrossFit Workout!


Sunday, December 16, 2012

CrossFit Certification

CrossFit Certification

At the beginning of October I went to Rogue Fitness in Columbus, Ohio for a two day seminar in hopes of receiving my CrossFit Certification. It was a jammed packed seminar with with some of the best CrossFitter in the world. In those two days it felt like I did 7,001 squats, WOW! My legs are still sore. But I didn't dare wine in front of all these fit people. Here is a picture of me with Matt Chan. If any of you have ever watched the CrossFit Games you will know this guy. He came in second place and holds the title of the second fittest man if the world. Seriously, How is a girl suppose to concentrate with all these abs around? JEEZ.


What is CrossFit? This is the question I hear the most. CrossFit is a workout that gets you good at everything, such as Running, Weightlifting, and Gymnastics. There is WOD (Workout of the day) you have to preform. Do a WOD two to six tines a week and I promise you will be in the best shape of your life. Every WOD can be scaled down to your fitness level. As you CrossFit more, you will have to scale less. Soon you will be the envy of your friends and family. This is a picture taken in my Box (term for a CrossFit gym) of some of the girls planking. Yep, that's me on the bottom.

How will I know I'm getting fit? In CrossFit there are "Benchmark" WOD's and they are named after women. Most CrossFit boxes will have a whiteboard..below is a picture of our whiteboard. On this  board we keep track of the benchmark WOD's. They are repeated usually once a year so you can see your progress, like shaving off some time or lifting heavier weight. Last Friday we did Kelly. Let me tell you Kelly is a BITC*.



I always tell my clients that want to lose weight to log their food. Now I am going to tell you to log your workouts in a book. It will be proof of your success. You will see that carrying groceries into the house is easier, or picking up your toddler doesn't cause you to make funny grunting noises. It is important to measure your gains against real life activities. At my box, if you don't have a log book the trainer will make you do burpees. I make sure to have mine with me all the time. 


Yesterday I finally received word that I passed my CrossFit Certification Test!!! If I have your interest, Please contact me to try a free CrossFit WOD. Some of the benefits of CrossFit are:
1. Helps with everyday Functioning2. Helps to prevent injury3. Essential to slow muscle loss as we age4. Increases Bone Density5. Helps to lower Body Fat
It is my passion to make exercise a regular and enjoyable part of your life. I'd like to see all of you enjoy the healthy rewards of being fit. Contact me to get started on a program that is right for you.



Click here and Like our Facebook Page
Click Here to see my web page

Here is a small sample of a WOD taking place!