Short on time? Try this...

So here's your scenario...​

You have a full time job and a family and there's just too much going on in your life for you to get enough time to workout. That's incredibly common, but you still can get a workout in the middle of all of that.​

There are plenty of body weight movements that you can do in a home or office environment that are challenging, will get your heart rate up and most importantly, get you moving....​

1). WALKING LUNGE - The Break Down - keeping your hips, knees and toes facing forward at all times, take a nice big step forward and bend both knees at the same time. your back knee should nearly touch the ground and your heel is completely off the floor so that you're balanced on your back toes. your front leg has a 90 degree bend in the knee and your knee is not pushing past your toes. Pressing on the heel of your front foot and the toes of the back foot, straighten out both legs and then take another big step forward. Do at least 10 on each leg, concentrating on your form.​

2). PUSH UPS - The Break Down -​ either from your toes or from your knees, start with both hands directly underneath your shoulders. Your elbows should be facing towards your feet (as oppose to pointing to the side). Pull in your belly button and squeeze your glutes (aka butt). Keeping your body flat like a table, bend your elbows and go as deep as you can without compromising your form (ie, letting your hips slouch forward, or pushing your butt up into the air). Start with 10 repetitions and add more as you get stronger.

3). ​SQUATS - The Break Down - I suggest using a chair or bench that allows you to sit back so that your hips are at the same height or slightly lower than your knees. Start with your feet planted shoulder width apart, toes facing straight ahead or turned out slightly (turning the toes out and pushing your knees out as you squat may help those who have knee issues). Keep your back straight and push your hips back, concentrate on keeping your weight in your heels. Sit back until you touch the chair, then pressing through your heels, squeeze your glutes (aka butt) until you're standing upright, pressing your hips forward. (Do not bow forward as you squat, avoid letting your knees collapse inward, and don't let your low back round out!) Do 15 repetitions.

​4). PLANK - The Break Down - Start out on your belly, on your elbows, and on your toes. Squeeze your glutes (aka you-know-what) and draw in your belly button. Take a deep breath and on the exhale raise your body up so that its a flat table top (aka "plank"), from shoulders all the way down to your heels. Hold and slowly count to 10, repeat 10 times.

​-Do all 4 movements 2-3 times, repeat throughout the day when you have spare time. Spend 5 minutes, 10 minutes, 15 minutes, just DO IT!

Coming up...The Short on Time Cardio Workout!!!​

Find your passion...

Our bodies are meant to move and be used. If we stop moving, then our bodies naturally slow down, get weaker, and are prone to more injury.​ The thought of 'working out' is typically not appealing for a good amount of people - it feels like a chore, something you feel obligated to do. And this kind of mind set can cut you off before you even begin.

What I suggest, is to investigate. If you don't already have a physical activity that you enjoy doing (walking, golfing, tennis, throwing a frisbee), then start looking for one. You don't have to be in shape to start doing this, as a human being I encourage you to explore. Keep an open mind, you don't know if you'll enjoy something until you try it. And you don't have to master this activity, just do it and see what happens.​ You may actually find that you enjoy doing something active.

Four years ago I was introduced to contact boxing and kickboxing. I always believed that these were physical activities ​that I would never partake in - I felt uncoordinated, weak, and embarrassed to put myself out there. I remember my first class, the coach asked me to kick the bag. I did, and did it completely wrong, causing him to chuckle at me (in an endearing way). I felt silly and very humbled, but I also kept trying. And I didn't do it just because I felt like I should, I did it because it was a great challenge, it was fun, and ultimately I felt a huge accomplishment when I got through the class.

​Four years ago I found a passion, and I continue to do it on a weekly basis. I feel very grateful to my trainers, and to my sparring partners, and to myself, for continuing to stick with something that makes me feel stronger and more empowered each day.

​Cici, Kelly, Sophie, and me. Post-sparring - sweaty, tired, sore and all very happy

Zucchini 'pasta' with pesto - low carbs and delicious :)

I've been wanting to try out zucchini pasta for awhile now and I finally got around to doing it tonight. I've got to say, it was absolutely delicious. When I say 'pasta' what I'm actually referring to is pure, un-adulterated, raw, julienned zucchini squash. No flour, no egg, no cooking - just raw veggie. I mostly winged the whole the thing, but this is a quick run down:

• 3 washed zucchinis, julienned
• fresh cherry tomatoes
• 1 orange bell pepper
• sun-dried tomatoes
• ​olive oil
• crushed red pepper flakes
• salt to taste

Pesto:​

• a bunch of washed basil
• olive oil
• raw walnuts
• freshly grated pecorino cheese
• ​salt to taste

After grating the zucchini, I simmered the fresh tomatoes, bell pepper, olive oil, sun-dried tomatoes and crushed red pepper (and salt). I threw the basil into my blender, along with the walnuts, cheese and olive oil (and salt) and whipped it up. mixed it all together (and added some Trader Joes chicken meatballs), and devoured it very quickly. It was really good. And now I'm perfectly full :)

A very easy, healthy, and delicious dinner...​

​The julienned zucchini, simmered tomato and peppers, and blenderized pesto. The green in the tomatoes is some extra basil I had.

The final product (along with some chicken meatballs for protein), moments before it was devoured by the very hungry chef :) 

Breakfast! (or lunch, or maybe an afternoon snack)

I've had a few conversations lately with clients and friends about how to keep yourself feeling healthy, full and energized throughout the day. I've been finding that what works really well for me is blending green smoothies and juices. I am one of those many people who, until recently, wasn't getting nearly enough fresh greens in my daily diet. I was also eating a lot of carbs (bread, rice, potatoes) and SUGAR to keep myself full and realizing I was never really feeling satiated but kept craving more. So this is what I've been doing for the past month or so and it's working great:​

• large handful of Spinach (or kale)
• half an Avocado
• handful of frozen Strawberries
• small handful of raw unsalted Almonds (or sunflower seeds, chia seeds or flax seeds)​
• cold water

Blend that baby up and what you get is a very refreshing, hydrating and filling way to start your day. And if you need a little more sweetness in your drink, add a small amount of apple juice.​

You're getting a ton of important vitamins and minerals from spinach and kale that help fight cancer and boost your cardiovascular health (plus a hefty dose of fiber); avocados contain protein and essential healthy fats; while nuts and seeds provide a mixture of protein, Omega fatty acids, and help reduce your risk for heart related problems.

So drink up and enjoy!​

​Spinach, Strawberry, Avocado, Almond smoothie

​...And what it turns into - the color and texture of split pea soup!

Website up...finally

Well here I go! I started my independent personal training business in September of 2012 and I'm finally building the foundation for (hopefully) a strong web presence. ​I'm hoping this site and blog will be seen by current clients, future clients, friends, family and even the curious drive by Google search.

I want to reach out and connect with people in the Bay area who need to get a jump start on their physical fitness for spring and summer 2013! So whether it's you or a friend or coworker who needs to get in shape and trim down the body, get in touch and we can set up some sessions.​

I offer an initial complimentary consultation where we can go over what you want (or need) in a training program and from there we can design something that will be fun and effective.​

​With spring starting up and the weather getting warmer, training outside is a great option for many people. Parks and playgrounds offer a space where we can set up with TRX, kettlebells, resistance bands, medicine balls, and many other portable options. For those who prefer more of a gym environment, I encourage you to train with me at Rise studio on Central Ave in Alameda. Rise has a variety of equipment and weights, including various cardio machines and Olympic heavy weights. Contact Gladys Kathman on current training rates!