Thinking on Thursdays

November 19, 2015

Thinking on Thursdays is my way of quickly jotting down some things that have been on my mind over the past week. 1. I love the website www.greatist.com. It really is a breath of fresh air in a world of fitness crap. I love their non-intimidating approach to all things fitness. Most of their articles … Read More

Success

November 19, 2014

After 12 years of personal training, I have seen many successes.  In  fact, I witness successes every week.  Whether it’s a a client telling me she is getting better at her weekly tai chi classes or a client eager to tell me how he stretched every day this week or a lower number on the scale, I see it all.  I LOVE hearing about how my clients did their “homework” and they see it actually helping their situation.  You would think because these success happen every week I would be used to it by now.   In someways, I am.  But this week marks a success I have seen few, if any, people achieve.  Mary (not her real name) has lost 77 pounds in 1 years time AND tracked EVERY. SINGLE. morsel of food she ate for 365 day.

Biggest Loser

February 19, 2014

If you have paid any attention to the news and social media over the last few weeks, I’m sure you have seen and read the frenzy over the latest season finale of The Biggest Loser.   The season 15 winner dropped 155 pounds which equals an astonishing 59.62% of her body weight! Social media blew … Read More

Peanut Butter

December 17, 2013

  Temptation #2 is Peanut Butter.   I hear you saying:   “Peanut butter is your temptation??”   Yes, yes it is.   I would have to say that I eat at least a little peanut butter EVERY.SINGLE.DAY.  It’s become an obsession really.     Now, I’m well aware that there are MUCH worse foods … Read More

Realistic Tips for Surviving Thanksgiving

November 27, 2013

    Most of you who know me, know that I am an empathetic trainer.  I know what it’s like to want beer and pizza on the weekends.  I know what it’s like to not want to exercise even though you know you should.  I know that holidays bring not only joy but anxiety too. … Read More

Temptation

November 12, 2013

  Temptation is the desire to perform an action that one may enjoy immediately or in the short term but will probably later regret for various reasons: legal, social, psychological (including feeling guilt), health-related, economic, etc. (Wikipedia)   I have been thinking about what my greatest temptations are when it comes to eating correctly and exercise.  So, for the … Read More

Blah? Go workout!

November 8, 2013

You all know what I’m about to say. I’m a trainer for goodness sake…

Go workout.
This bit of advice has been written thousands of times but we ignore it. Thinking that magically one of the other solutions will surely work this time. And maybe they do… once. But it’s probably a fluke. There is no medical research that I know of that proves sitting and worrying about your problems does you ANY good. But working out? There is loads of research supporting why exercise is great for making you feel less “blah”.

Anne’s Top 8 Rules for Navigating the Gym Locker Room

October 1, 2013

  This blog post is a request from one of my clients.  She asked me about “pool/locker room/shower/towel” etiquette after she started a swim class at the local YMCA.  My instant thought is to this cartoon:   I pray to God that I never see that in real life!   I have been in a … Read More

Relieving pain from poor posture

August 28, 2013

Do you look like any of those people in the cartoon? Straining to see your computer? Hunched over typing away? If so, you are doing a great disservice to your overall health and well being.  A lot of people think poor posture just looks bad.  While that is true, it also is the main culprit … Read More

How to behave in a gym

August 17, 2013

Over the past 11 years I have been inside many gyms, many times.  Probably upwards of a 1000 times.  I’ve come to love and hate all aspects of gym life.  Since lately I’ve been visiting Planet Non Fitness I have a lot more hating experiences than ones I love.  Here are a few ways (thanks to the many members of gyms in Amherst, Hadley and Belchertown) that you SHOULD behave in a gym.

Wordless Wednesday

August 14, 2013

I’m starting Wordless Wednesdays to help me post more and not agonize about my grammar! It will be a mostly wordless Wednesday aside from a quick explanation of the picture. Enjoy!

Candy Crush or Workout?

August 2, 2013

I worked out last night. It was one of those times that I really didn’t want to be at the gym. I think most people think as a personal trainer I ALWAYS want to be covered in sweat while lifting heavy objects and jumping around. I wish it were true but alas, it isn’t. I had NO desire to even walk on the treadmill let alone do burpees. I seriously sat in my car for 10 minutes playing Candy Crush until I was able to talk myself into at least stopping that ridiculously addicting game and walking inside. I stalled by going to the bathroom, filling up my water bottle, chatting with the front desk person and checking email on my phone… it was pathetic.

I weighed my options

a. Stay and do the planned workout

b. Go home

c. Go to Stop and Shop

Rejuvenated Plank Challenge. My no-excuse challenge for everyone!

July 16, 2013

So I have been failing to post as often as I should/need to. I started a plank challenge on Facebook that needs some stability so here is my answer to both of these things! A lot of you were frustrated that I wasn’t posting the Challenge first thing in the morning. I understand. I got busy and they dropped to later in the day and then I missed a bunch. I don’t want to let anyone down so here is the first of 4 posts that will outline challenges for each day for a week. The following is a schedule for the next 7 days. Complete each day and be proud of what you have done. You don’t have to tell me how you did but keep yourself accountable in your own way. Some ideas on accountability include setting an alarm on your phone, print this blog post and put it on your fridge, find a “plank buddy” to check in with or pick a set time to complete the challenge. Also, I’m labeling each challenge as Week X Days 1-7. I know things come up. I’m giving you the liberty of taking the one day of rest and putting it where you need it. Good Luck!

Stop THINKING and Start DOING

May 13, 2013

I finished Massage Therapy school last Thursday. You would think I would be super excited but I actually feel a little lost. I went to school 4 days each week since September and now it’s time to get back into the “real world”. I’m feeling a little intimidated and unmotivated. I have TONS of things to do but no starting point. So instead of continuing on this downward spiral I’ve decided to find a solution. You see, I am the master of THINKING of good ideas but terrible at DOING them. So this blog post is the first step in DOING something.

I think a lot of people feel the same way about fitness. You have big plans about going to exercise but actually doing the workout is another story. I think about what I would tell a client who had this problem. I’d tell them to:

“Case of the Mondays”

April 8, 2013

I think we all have “had a case of the Mondays” at some point regarding our fitness. You might have had a fantastic weekend but there was too much eaten and drinking or your inbox is overflowing with emails and your boss is constantly wanting you to be in meetings that last for hours or you woke up late or… the list goes on. Mondays can be rough.

Here is a quick workout that you can do anywhere and will lift your mood in no time (maybe not lift your mood but I can guarantee you won’t be thinking about Monday)!

Burpee Ladder
Complete the following reps. If you are a beginner stop at 10. If you are more advanced, come back down the ladder. If you are a beast, complete it twice! Record your time so you can compare next time!

1 Burpee

2 Burpees

3 Burpees
4 Burpees
5 Burpees
6 Burpees
7 Burpees
8 Burpees
9 Burpees
10 Burpees

Should we eat back “exercise calories”?

February 24, 2013

I have a new client who is doing really fantastic with her eating and actually listening and doing the “homework” I give her. She is using MyFitnessPal to track her calories and had a question about the calories it added to her daily allowance after she logged the exercise we completed. She thought eating the 500 calories she burned during exercise seemed wrong. After giving her my answer, I poked around on the internet to see what others thought about this topic. Apparently, this is a heated debate for many fitness professionals! After reading a bunch of articles this article, Calories Burned During Exercise are “Meaningless”, is the one I agreed with the most. In a nutshell, the article states that compared to the rest of the day, the calories you burn during exercise are meaningless. We burn anywhere between 1500-3000 per day doing “nothing”. The 200 -500 calories burned during exercise really are negligible What does this mean for the normal client trying to lose 20 lbs? In my opinion, I do not believe we should make it our goal to eat back those 500 calories. That being said, I do know that exercising makes us hungry and eating a little more chicken, brown rice or oatmeal is not going to be a problem with weight loss. Focusing on building muscle is the way to go. The more muscle you have the more you have a little buffer zone for eating a treat or two. 🙂

It’s OK

February 12, 2013

In Glamour Magazine there is a section called “Hey, It’s OK…”. It is basically an article they run every month about feeling ok about things that you don’t usually share with anyone else.

It’s OK…

To not have to be perfect at everything.

To LOVE the electric blanket my kids got me for Christmas.

To think there is a heat wave when the temperature in our house gets above 68 degrees.

Are the bad habits creeping in?

January 15, 2013

So it’s January 15th and I’m sure most of you have made a New Year’s Resolution that involves weight loss, becoming more healthy or eating cleaner. Am I right? That is awesome…really. I love seeing people take control over their health and well being. But it’s around this time of January that the bad habits start creeping in. One skipped workout leads to two, one bite of ice cream leads to a Ben and Jerry’s induced food coma… ok that’s an exaggeration but really. I’ve seen the pattern of “newbies” who join a gym in January and end up getting discouraged because their “workout” yielded no results. For the life of me I will never understand why a complete beginner would go into a gym and not think they need guidance

It’s OK…

January 8, 2013

In Glamour Magazine there is a section called “Hey, It’s OK…”. It is basically an article they run every month about feeling ok about things that you don’t usually share with anyone else. Today is my very first “Hey, It’s OK”…so here goes nothing 🙂

It’s OK…

To have an app that counts the days until the next time I can be in Key West.

To want to buy every coffee flavor available for my new Keurig.

To wish my sister lived closer.

To never, ever let ANYONE (read husband and kids) take a bite off my plate before I have.

To hate running even though I’ve run 2 marathons.

To not understand people who make fun of overweight people…I guess they are perfect and struggle with nothing!

To eat only the bits of cookie dough out of the ice cream.

To really dislike certain aspects of Crossfit…I mean REALLY dislike 🙂

To have found a new friend whom I should have befriended a long time ago.
To put my ice cold feet on my husband while in bed…he doesn’t mind 😉

To wish classes didn’t start back up in 2 weeks.

That’s all for now!

New Year’s Resolution Special!

January 3, 2013

For the month of January I am offering the following discounts to any new clients!

15% off any package of 4 trainings

20% off any package of 8 trainings

25% off any package of 12 trainings

Check out my Packages and Classes page for pricing.

Annoying Gym People

November 18, 2012

I’ve been in a lot of gyms during my 10 years as a personal trainer.

I’ve seen some pretty amazing transformations of client’s mind and body.

I’ve been asked about many new fads that come out on late night infomercials.

I’ve seen some pretty “interesting” people doing some VERY interesting things and that’s what I’m going to talk about today. The following is a list of most annoying interesting people I’ve seen in my 10 years.

Exercise and Stress Relief

September 18, 2012

I’m stressed out. I try not to be. In my crazy head I think “You’re not stressed Anne. Balancing all of this stuff isn’t hard. Just relax.” For some reason none of that works 🙂

Between my kids, husband, house and being a Personal Trainer I decided it was a good idea to go to school to become a Massage Therapist. I know… maybe not the best timing but there is never a perfect time. So while I have been running around looking like the crazy lady at the top of this post I decided that something needed to change. I needed to workout. It seems counter intuitive to be adding something to my plate in order to feel less stressed but it works.

Tabata Thursday

August 23, 2012

I’m just checking in after too long of not blogging 🙁 The summer has been fun but between training, working out and taking care of a family I just haven’t had the time! So I’m back! This is a short post about a workout you can try. To learn more about tabata training check this out http://keyfitnesstraining.com/tabata-training.

I’m planning on doing this with a group of clients tonight. Let me know if you love it as much as they will. :~)

Using a track or treadmill, set your interval timer for 20 seconds of work and 10 seconds of rest. When the timer “buzzes” you run as fast as you can until the 20 seconds are up and then you can rest for 10 seconds. Continue this for 8 rounds which is 4 minutes.

At the end of this, you should feel dead. During it, you should hate it (and me).

That’s all for now!

Relay for Life

June 14, 2012

The Relay for Life is a HUGE fundraiser for the American Cancer Society. If you have never heard of it, it’s a 24 hour relay were members of each “team” are to be walking the track at all times. Donations are collected, things sold, baskets of goodies raffled off, luminaria bags lit and memories of those who have lost their lives to cancer shared. In short, it’s a fun event to raise money for a not so fun disease.

 

 

I am participating in this event for a number of reasons:

  1. It’s a great cause
  2. My son, Thomas’ Cub Scout pack has a team and I volunteered to help out
  3. It’s fun
  4. I had cancer

All standard reason’s for helping out…except for #4 maybe!

 

27 years ago I was diagnosed with Wilm’s Tumor, childhood kidney cancer. I had my right kidney removed and 6 months of chemo. So, if you know my age now you would know that all of this happened at the ripe old age of 7. People ask if I remember what happened all those years ago. Of course I do. It’s hard to forget because of the constant reminders like the huge scar that’s on the right side of my body, the paranoia I have every time my kid’s bellys hurt, the time when I hold my breath during their annual physicals and anytime I hear about someone being diagnosed with cancer.

 

So I guess #4 should be #1 on my list. I’m involved with the Relay for Life because I know first hand how much cancer sucks. But really, for me, it doesn’t suck so bad.

 

I’m still here.

I have an awesome healthy family.

I have a healthy body that is not betraying me.

I’m watching my children grow up and develop into amazing people.

I’m growing old with my husband and living a life I could have only dreamed of.

I’m alive.

I Relay to raise money for all of those who weren’t so lucky.

I raise money to find a cure so there will be more stories like mine.

 

I will be raffling off a basket at the Relay of free personal training sessions and fitness related “stuff”. All proceeds of the raffle go to my team, Pack 57 Rocks Against Cancer.

 

Come on down to the Belchertown Track June 22nd 6pm – June 23rd 12pm to support a great cause. Like I said there will be goodies to buy, raffle tickets sold, a rock wall to climb and stories to share. You don’t have to be on a team to check things out!

 

If you want to donate to my team but aren’t in the area, you can go to http://main.acsevents.org/site/TR?px=12018638&pg=personal&fr_id=39808 or send donation directly to me.

Tabata Training

May 25, 2012

I hate cardio.  There I said it.  I really do.  I’ve tried all the different ways to make it more interesting.  You know the tips listed on the shiny fitness magazines…   “Switch machines for variety!” “Try this bordem buster cardio workout!” “This playlist will get you pumped up for your cardio session!”   None … Read More

My Enemy

May 9, 2012

    Enemy   noun \ˈe-nə-mē\ something harmful or deadly one seeking to injure, overthrow, or confound an opponent When we usually think of an enemy we think of a person.  Someone who stole your boyfriend in high school, the mean college professor that handed out F’s like candy, the co-worker who stole your ideas and took … Read More

Announcement

April 11, 2012

I’m excited to announce my partnership with the Belchertown Recreation Department in offering my very own Fit Mommies Bootcamp! Over the last few years of living here I have heard from countless women that they would love to have some sort of fitness class to go during the time their kids are in school. The Rec Department was lacking adult fitness classes and happily accepted my proposal for this new class. Throughout the 4 week session I will be introducing you to how to challenge your body and get the best results possible. Aside from meeting on Tuesday and Thursday for an hour, I will be assigning “homework” to keep you accountable on the days we don’t meet. This class is for ALL activity levels. No one is too out of shape OR in shape to benefit from this class. The first day I will be conducting a fitness assessment on every person. Don’t worry… no yelling out your weight or how many push-ups you did! Your results are a baseline to see where you started. As the weeks progress and you get stronger, you will love to know how much you have improved! I know a lot of people who are asking why should I spend my time and money to do this bootcamp? My answer is why not? If you are going to the gym 3 or 4 times a week but seeing no results you NEED this bootcamp. Let me teach you the exercises and intensity level you need to achieve your goals. You WILL feel stronger and more fit after these 8 weeks. For more info go to http://www.belchertown.org/departments/rec/Fit%20Mommies%20Bootcamp.htm

Reasons to Strength Train

April 11, 2012

One of my biggest obstacles in helping people achieve their weight loss goals is their reluctance to lift weights. Many people, mostly women, think if they aren’t slaving away on a treadmill or elliptical machine for an hour every day they are not going to lose any weight. This is simply not true. In fact next time you are at the gym look around and observe what people are doing. Some are on the same cardio machine for 45 minutes, others are only lifting weights and yet others are doing a combination of both. Now, tell me which group of people looks the most healthy, toned and in the best overall good shape? Without a doubt it is those doing a combination of cardio and weight training.

The benefits of adding strength training to your gym time is invaluable. Here are my top 9 reasons to start strength training today!

Strength Training

1. increases your energy levels

2. improves your posture

3. increases your energy

4. helps build your bones

5. reduces stress

6. firms your soft spots

7. increases your metabolism

8. improves self confidence

and my favorite

9. you can kick someone’s butt if you have to!!

If you need some help learning proper form and the best exercises for your body, don’t hesitate to shoot me an email at anne@keyfitnesstraining.com or call me at 413-579-1767!

Here we go…

April 7, 2012

Welcome to my blog about fitness, nutrition and life! I am a personal trainer, group exercise instructor, wife, mother and lover of all things Key West! I currently live in Belchertown with my husband and 2 kids. I have been in the fitness industry for almost 10 (!) years now and I love it more every day. After working in numerous gyms all over the country, I have decided to go out on my own and create Key Fitness. I was tired of someone else telling me what to do with my clients, only helping people who felt comfortable in a gym and not being paid (a long story).
So here I am a business owner and loving every minute of it! I train my clients in their homes, at a few gyms in the local area (Amherst, Belchertown, Ware, Hadley and Ludlow), at The Aerobics and Fitness Studio in Amherst and outside in the warmer weather. I specialize in weight loss, strength training, interval training, bodyweight exercises and functional exercises.
I plan to use this blog as a way of sharing different topics related to fitness and life in general. Stay tuned for my next post!