|Posted on January 7, 2019 at 9:45 PM||comments (0)|
If you are starting 2019 wanting to make some changes, you are not alone. Big changes are hard to sustain over the long term. Also, unbalanced changes lead to feelings of deprivation and stress. A sustainable approach is to tackle no more than two habits at a time, balancing stopping an old habit with picking up a new one.
Do need support in making changes? Take the Make It – Break It Challenge. ...Read Full Post »
|Posted on December 25, 2018 at 9:35 PM||comments (0)|
Goals expressed are more likely to be goals attained. Putting your hopes for yourself down on paper makes them feel real. Posting them where you see them day after day, keeps them in sight. Sharing them where lots of people see them keeps you accountable. That was the idea behind setting up the Goal Board at the beginning of the year.
You can't miss the board; that 4'x6' dry erase board just inside our front door. Many members...Read Full Post »
|Posted on November 19, 2018 at 11:15 PM||comments (0)|
If you ask the founder of Precision Nutrition, John Berardi, for a killer healthy holiday cookie recipe, he'll make a surprising confession: He's not making low fat, gluten free, protein packed, artificially sweetened cookies. He makes the real thing, the kind of cookie that contains butter, sugar and flour. A nutritionist that DOESN'T eat 100% protein and veggies all the time? Yes, you read that right.
Foods are not "good" or "bad" but ...Read Full Post »
|Posted on February 14, 2018 at 10:20 PM||comments (1)|
I was covering the front desk over a Friday noon hour when loud cheering erupted from the free weight area. I had to see what it was about, so I walked back there to check it out. One of our members had just benched 415 pounds! There were high fives and congrats around. Not just with those in the weight area, but among those using the Nu-Steps and treadmills.
The lift in energy and mood was con...Read Full Post »
|Posted on January 19, 2018 at 11:20 AM||comments (0)|
Habits are the foundation of building a better you. Success coach John Maxwell says “You’ll never change your life until you change something you do daily.” How you go about changing your habits can determine whether those changes will stick for only a week or two or become established as part of your way of life.
Habits are hard to change. They are behaviors that have become ingrained, sometimes over many years. When you decide you want to get into bette...Read Full Post »
|Posted on December 31, 2017 at 6:25 PM||comments (0)|
In 2013, I sought input from friends and family for a name to brand my personal training/wellness coaching business. Body by Jan and Fit Schmidt Fitness Training were two finalists among several similar suggestions. But both directed too much focus on me, rather than my mission. I wanted to help my clients get where they wanted to go, much like my blue bicycle had done for me for many years. As 2018 dawns, the Blue Bicycle brand has become something bigger, but the overall mission remains the...Read Full Post »
|Posted on November 19, 2017 at 8:40 PM||comments (0)|
You may not know of Shalane Flanagan, but she made history in this year's New York City Marathon. She took the lead 23 miles into the 26.2 mile race and finished strong, becoming the first American woman in four decades to win. It took mental toughness, family support and self care in the form of training, nutrition, and rest to get her to the top of that podium. You say that you're not a world class athlete? Maybe not, but you can still finish strong in 2017.
Thanksgi...Read Full Post »
|Posted on October 23, 2017 at 12:30 AM||comments (0)|
I was pushed into this program by an arthritic knee. That achy knee qualified me to participate in a study that included bloodwork measuring my A1C and fasting glucose. I was surprised when both came back slightly higher than normal. Type II diabetes runs in my family, but I exercise several hours each week and am not overweight. At the same time as that was grabbing my attention, several members at Blue Bicycle were expressing interest in taking the Whole 30 Challenge.
The ...Read Full Post »
|Posted on April 15, 2017 at 5:40 PM||comments (0)|
For decades we heard that eating eggs would raise our cholesterol levels. This was based on an assumption that if you ate an egg yolk containing 300mg of cholesterol, then your body would send that directly to your bloodstream to clog up your arteries. We now know that what affects cholesterol levels isn't quite as simple as this. Since we are in a weekend where eggs are traditionally consumed I am sharing exerpts from a blog post from Precision Nutrition coach Helen Kolias. Check it out. It ...Read Full Post »
|Posted on February 8, 2017 at 10:10 PM||comments (0)|
Sometimes, someone else can say it better. This blog was originally posted by The Abs Company. The author shows us how game winning strategies from the Superbowl are relevant to anyone striving to reach a goal: http://theabscompany.com/abs-company/super-bowl-51-can-teach-fitness-routine/
This past Sunday we witnessed what will perhaps go down as the greatest Super Bowl of all time! Going into the game the stakes couldn’t have been higher. Not only was the world ...Read Full Post »