“ttt”

Today was “ttt” aka, “trainthetrainer” day with the superb clients of WorkingYourBody.com. Any client of WorkingYourBody.com who wanted to “ttt” had the opportunity today to put me thru the ringer and boy, did they do a great job!  90 minutes of challenging, mostly high intensity exercise. Some tried to kill me and some tried to have fun with me.  It was a great combination of ‘hard’ exercises and FUN. Not only did they challenge my body but, they challenged my mind with a puzzle at the end of the 9o minutes.  How blessed am i to have such a FABULOUS group of clients!  thank you all!!!

June 2009 Personal Training Special, FITness & Nutrition Tips

This months’ tips are dedicated to my father for fathers day, he passed away august 2008 from ALS.

Were almost half way thru 2009. would you like to know what I can’t stand, what causes me discomfort to my soul? When people who are completely able do not make the time to take care of themselves. It drives me bananas. Because of this I am offering my best special yet. In June you have the opportunity to workout with a buddy for an exceptionally low price of $50 each for TWO ppl for one hour. But wait, it gets better, if you have three ppl who want to workout together the cost is $33 per person and, if you have four ppl who want to workout together the cost is $25 per person. How could you pass this up?  You can’t! Take advantage of this incredible opportunity and get some of your friends off the couch & get them moving, you will be glad you did, I guarantee it!

Your June FITness and Nutrition tips are:

Exercise because you CAN, because you have your HEALTH, because your body works! Can you believe I said that? No sitting on the couch acting like a sedentary slug, get out there & play; play with your loved ones, your friends or better yet, play outside with your kids. The heart you save may be yours or your child’s. If you ever think “I’m too busy to exercise” think again!!! Think of others who wish they could walk or wish they could swim, or wish they could enjoy their activities of daily living. Like NIKE says, “Just Do it!”, No excuses people! 

June is the start of bbq season-which usually means burgers and booze.  To make your bbq more nutritious, slice up fresh, colorful vegetables and put them in an aluminum foil wrap then grill them on the bbq- it’s DELICOUS!! You don’t need butter. And if you’d like, try a no salt seasoning. Eat veggies instead of cole slaw or chips. If you want to reduce your risk of disease eat your vegetables. Limit alcohol consumption, it has little to zero nutritional value and can wreak havoc on your fat burning ability.

What you put in your body and do for exercise today will affect you from here forward!

Remember: EVERY step and EVERY bite counts!  There is no such thing as staying the same, you are either striving to be better or allowing yourself to get worse!

May 2009 FITness/Nutrition Tip and special

Good day everybody. This is Dawn Sumerford, your certified personal trainer and nutritionist from WorkingYourBody.com.  **If you want to LISTEN my tips while you work please click on ** http://www.workingyourbody.com/special2.html

To be a mother is an extraordinary job and takes a lot of love and patience. Happy Mothers Day to the mothers out there, EnJOY your month!

Your FITness Tip-plan ahead for Mothers day celebrations! Plan to exercise the morning of mothers day and burn an additional 500 kcal than usual to off set any mothers day treats.

Your Nutrition Tip-Do you want to look younger?  Then eat blueberries, salmon and spinach.

Your May Special-Would you like to know what YOUR individualized metabolism is??  Call me to set up an appt and I will calculate it for you for a reduced price of $50. Why is this important? Once you know your personalized metabolic rate you can be more successful with your calorie control.

Here’s another excellent quote sent in to me by a client, “There is no elevator to success; you have to take the stairs.”

Summer is almost here, Are you ready?  

Remember: EVERY step and EVERY bite counts!  There is no such thing as staying the same, you are either striving to be better or allowing yourself to get worse!

April 2009 FITness, Nutrition Tips and special

Good day everyone. This is Dawn, your certified personal trainer and nutritionist from WorkingYourBody.com.  If you want to hear my tips while you work please click on http://www.workingyourbody.com/spaecial.html

Its tax month and, spring has sprung. Lets talk about how you will be successful this month. 

Your FITness Tip – Pick a number of calories you want to burn per WEEK and DO IT! Did you know 3500kcal make one pound. Make your calorie burn a realistic number and break it down to a per day basis. For example, if you decide you want to burn 1500kcal/week from Monday to Sunday, you would need to burn 214kcal/day.  

Your Nutrition Tip – Friends, count your calories. If you are not seeing results you need to count those calories. You would be surprised at how many calories the food you’re eating has. 

April Special – Buy any nutritional consultation and get 30 additional minutes for FREE. I will go to the grocery store with you and teach you how to read labels, I can teach you about the layout of grocery stores and how they try to entice you to buy less healthy food, I can go to your house and help you clean out your pantry, I can review your food journal.  

I’m really excited to share with you an update to my website…Go to my reference page to see a testimonial from one of my satisfied clients. She is taking herself to the next level!  Please go to http://www.workingyourbody.com/images/cathy-09.jpg

Here is an excellent quotes sent to me by one of my clients – it is so good I had to share it with you, “You are successful the moment you start moving toward a worthwhile goal”

Remember:

EVERY step and EVERY bite counts!  There is no such thing as staying the same, you are either striving to be better or allowing yourself to get worse!

WorkYourBody.com March 2009 Stimulus plan

FITness: Lifting weights helps you lose weight!!! its true. Lean muscle burns calories so, hit the weights or do body toning like squats, push ups and planks!
Nutrition TIP: Get 25 plus grams of fiber/day and you may be surprised at how great you feel and may even lose a few pounds!!
Stimulus plan/March Special:
All NEW clients receive a two for one special. Two clients train with Dawn for the price of one! (2 people at the same time for $110.) You save 50%!!! In this economy we need to FEEL GREAT! I GUARANTEE you will feel BETTER!!!

Calories

Friends – You must be careful with “salads”….p.s. ceasar salad is not “low in fat”….

Please be careful when ordering or making at home…either order the dressing on the side or have the lowfat version….

2009 FITness Challenge, Nutrition Tip & Personal Training Special

FITness Challenge: How quickly can you finish one mile? Test yourself on 01/31/09 track and note your time. Set a goal to improve by so many seconds or even one minute then, on 02/28/09 re-do the test to see how much you improved. Share your results with me. I enjoy hearing your success stories.

 

Nutrition TIP:  Read your food labels because there tends to be too much sugar or sodium in packaged food which, as you know, is not good for your health. Need help understanding food labels, meet with me, I will teach you.

 

February 2009 Special: Be sweet this Valentines month and give the perfect gift – something “sweet” for the one you love – even yourself. Treat someone you care for to a personal training session with me. There is nothing better than receiving something sweet that actually burns calories/fat and increases muscle mass. Go to http://www.workingyourbody.com/rates.html to see my rates and, treat someone to the gift of better health.

 

Remember:

EVERY step and EVERY bite counts!  There is no such thing as staying the same, you are either striving to be better or allowing yourself to get worse!

2009 New Years Resolution TIPS

HAPPY NEW YEAR FRIENDS!

what is each new year typically known for?? that’s right, “new years resolutions”.  This year decide to be in the approx. 8% of people who actually stick to their “new years resolutions”.  here are some suggestions:

 

FITness TIP:  Make a plan to start the new year with achievable goals. Goals like: “I will walk for a minimum of 15 minutes every day” or, “I will try an exercise class I’ve been curious about” or, “I will burn a minimum of 100kcal/day”.  Make achievable goals so you will SUCCEED!

 

Nutrition TIP:  Just like the Dr. says, its right, for better health, eat your fruit, veggies, lowfat dairy, nuts, beans, and lowfat protein everyday.  Be balanced.  Reduce simple sugars, high fat foods and alcohol.

Get Ready for 2009

A collegue emailed this to me and as I read it, I felt like he was “taking the words out of my mouth”… I read it, re-read it then, re-wrote it as if it was coming out of my mouth.  Enjoy.

12/07/08 

As we head toward a new year I want to say THANK YOU!!!  Thank you for all the JOY and satisfaction you have brought to my life!  You know, each day I am rewarded because of my life-long commitment to better the lives of others.  Sure, it’s easy to say, “we can all be better,” but it’s the willingness to assume a new perspective, the willingness to move toward a better outcome, that allows the reflection to prove it true. 

  

Looking at 2009, I wish for you happiness, joy, connection and a “better” you.  If I can play a role in contributing to the betterment of you and/or those you care about and love, you know I am here – remember – this is my passion.

 

Realize the perspectives you adopt, such as hope and promise, are choices.  Realize the actions you take in the days and weeks to come are the determinants of the quality of life you will enjoy in 2009.  Realize the decisions you make today will contribute to the intensity of the adventure you’re about to experience over the course of the four seasons to come.  Realize the greater importance you place upon your own ability to function and perform at your best, the greater joy you bring to those who rely upon you as well as those you love. 

 

2009 is yours to create. 

 

This goes far beyond another resolution.  You can chart the course, and love every minute of it.  You can choose your emotions.  You can choose your health.  You can choose your body.  There isn’t any need, nor is there any value, in emotions such as envy and regret.  There isn’t any value in self-criticism and desperate resolution.  Don’t resolve.  Commit.  Really commit.  That doesn’t mean be perfect.  We are prone to human fallibility and perfection is a quest that only leads to a sense of failure.  Don’t be perfect.  Be your best.  I’ll help any way I’m invited to.  I welcome the privilege to contribute to the thrilling futures of those prepared to re-examine their own potential in what promises to be a landmark year.  2009.

 

I urge you to find laughter with those who need it, to lend a hand to someone who doesn’t expect it, and to reframe your own personal issues as opportunities for growth. 

 

Don’t be perfect.  Just Be Better.  Always better.  

December 2008 FITness & Nutrition Tips

HAPPY HOLIDAYS FRIENDS!  How are your health goals coming along for the end of 2008?  Did you stick to your plan, did eat more green veggies, more low/non fat dairy? Did you exercise as often and as hard as you wanted to?  Do you feel like your getting more FIT, tone, balanced and strong??

 

If so, please share your stories – I enjoy hearing about them. if not, contact me and I will help you to get more FIT, tone, balanced and strong or, step you up to the next level. 

FITness TIP:  Remember – unless you have an injury that requires “pre exercise” stretching, it is recommended you stretch at the end of your workout. Your muscles are warm and usually respond better to stretching at the end of your workout. 

 

Nutrition TIP:  December ”can be” an easier month to get through and stick to your HEALTHY, smart nutrition.  Remember – we are fortunate enough to live in a place where food is abundant.  Whatever you are over indulging on, remember, it will be there tomorrow…don’t just practice your push-ups but, practice your “push-aways”…. 10 push-aways could be better than 10 push-ups. [if you don't know what "push-aways" are, contact me]

 

Remember:

EVERY step and EVERY bite counts!  There is no such thing as staying the same, you are either striving to be better or allowing yourself to get worse!