8 Weeks Until Summer 2014

summmmmer

 

8 Weeks!!!!

How did it go last week?  Were you able to try some sort of new physical activity?  It was easy to be inspired by summer this week!  The weather in Newport Beach, CA has been amazing.  Okay…here’s what I’m telling my clients THIS week:

FITNESS

It’s easy to get into a rut.  We do the same exercises, the same cardio machines, at the same time, in the same place….and that’s cool.  This summer is different.  You can keep that same routine but now we are pumping it up with a little something extra.  I like to call it a “Rev Up”.

Goal for the week:

Add three “Rev Ups” to your usual workout routine.  Yes, you are going to have to plan this.  You’ll need to find three, 30 minute blocks in your week.  If you normally workout in the AM, I suggest adding a Rev Up in the early evening.  You can add one at lunch time (I mean, who needs an hour to eat!) or wake up 30 minutes earlier to fit it in.  What is it?  It’s a 30 minute walk or run or combo walk/run.  You could also do 30 minutes on a stationary bike.  30 minutes on a beach cruiser doesn’t really have the same effect.  You don’t need to break out into a full sweat, but you do need to get the heart pumping.  I like to walk out my front door and go for 15 minutes and turnaround and come back.  Trust me…this is some good stuff!

FOOD

So…..did you count your calories last week?  I hope you did!  For many of us, it was a wake up call.  The Starbucks and B.L.T.’s add up fast, huh?  I’m not going to tell you how many calories you should eat, you can look it up.  I will tell you that you need to keep it in check.  If the scale is on the constant rise, it’s your diet.  It isn’t how much or how little you are working out.  Reign it in, Sister!

Goal for this week:

Make your lunch at home.  If you aren’t at home, pack it up in the AM and bring it with you.  Most days, I am NOT at home but you will find me with my little black cooler bag filled with lunch and snacks.  This will help you with three things.  1.  You will spend less money on food!  2.  You will not have to worry about making a “not so healthy choice” because you are starving.  You will have something clean and fresh waiting for you.  3.  You will feel empowered!  Trust me.  This is true.

SPIRIT

I’m the first to admit that I have to pull the iPad out of my hand and pick up the book.  Why has a magnet been inserted into the palm of my hand and my devices are stuck to it?  Did you get some good books last week?  Tweet me your titles!

Goal for this week:

Get visually inspired for Summer!  I adore Pinterest.  I get ideas for fashion, recipes, travel and life.  Start a Countdown to Summer 2014 board.  Check mine out, here.  Start a Summer Salads board, a Bikini Board, a Fitness Board.

BODY

We peeled off the winter skin last week and now we have to protect it!

Goal for this week:

Buy some new sunscreen!  No, the bottle from last year at the bottom of your beach bag isn’t good enough.  I noticed that the drugstore was having a crazy sale on it so I stocked up.  But then I read this article about the chemicals in it and I think I need to try something different.  Either way, we need to protect ourselves.  You decide which route you will take.  Just do it!

There you have it!  8 weeks, friends!  Questions?  Tweet me!

CassieSignature

 

Countdown to Summer 2014

Tweet   At about this time each year, many new clients come to me wanting to “get ready” for summer!  For some of them that means getting rid of holiday weight and putting on their bikinis.  For others, it means feeling comfortable in a pair of shorts.  For many, it means feeling renewed!  They want…

8 Things We Wish You Would Tell Us Before Class

Tweet GRIT Cycle, Costa Mesa, CA   This was written for my clients at the indoor cycling studio where I teach but it is also relevant for any type of fitness class.  Feel free to change the wording around and share with your students! 8 Things We Wish You Would Tell Us Before Class Starts…

Social Media for Fitness Professionals

Tweet   When I first started in the fitness biz, my name was on a printed paper calendar hanging on the wall with push pins.  The gym members would file in, take my class and check on the piece of paper to see when I would be teaching next.  I taught at one gym and…

“I can’t come to your class…I MIGHT DIE!”

Tweet I get this a lot.  Friends who have not tried an indoor cycling class have no idea what to expect.  But why do they think they are going to die?  I’ve probed a little deeper and they do!  They think they will DIE.  I haven’t heard of any indoor cycling related deaths.  After I…

Book Review: “The Little Book of Thin” by Lauren Slayton

Tweet   Yes, that is really her!  She is this pretty! What?!  I’m reviewing a diet book on my small biz/entrepreneur blog?  You betcha! I originally found Lauren Slayton on Twitter (@Foodtrainers) way back when I first starting tweeting!  I loved the fact that she had created a hashtag so that clients (or anyone in…

Orange County Event: Instagram for Fitness Pros

Tweet

What Do You Look Like Online?

Tweet The “Besties” Shot I never thought I would be writing a post about what picture you should use as your online profile picture.  True, most of my “community” is a social one.  We are online a lot and we have learned what works and what doesn’t.  We are also a pretty good looking group!…

Getting Organized for Taxes Doesn’t Have to Be a Buzz Kill

Tweet WHAT???? Why am I talking about taxes now?  BECAUSE…it is almost the start of the 4th quarter.  Which also seems to be the start of Holiday Season.  Which means you are going to be busier than ever getting clients ready for holiday parties and vacations.  Plus, there is all of your personal holiday duties…

Define Bottle Flavors My Agua!

Tweet For more info or to order, check out Define Bottle