In a world of social distancing and closed fitness facilities, there’s a plethora of free virtual training apps, online fitness classes, and 948,000,000 results (that’s two commas folks) from a basic “home workouts” Google search. Some of us are still receiving paychecks and many of us were laid off or furloughed. A few of us will receive a stimulus check or unemployment benefits this year. Many of us might receive it next year…maybe…I think.
Basically, we now live in a world where FREE and FOR FEE services are tremendously magnified with limited budgets. We must purposefully discern our top priorities and invest our monies and time in them.
So, here are two lists of the types of fitness and wellness services and resources you and I may receive online for FREE versus for FEE.
What you get for FREE.
- Ideas. You receive a workout you don’t have to create for yourself.
- Less social anxiety and do workouts on your own without anyone knowing when and where you complete them. No perceived or actual judgment from others about your workouts.
- Flexibility. You can train on your schedule at your convenience in a location of your choice.
- Oftentimes, we get overwhelmed with too much information and not knowing what information is credible and appropriate for your body.
- Education. Learn more about anything and everything you desire. It’s out there to find.
- A new account with another log-in and password to remember. Oh, and periodic generic emails.
- Cookies! No, not like chocolate chip cookies, but more like the kind that track your internet crumbs and send your targeted ads everywhere! It’s super creepy, isn’t it?
What you get for FEE.
- Trained eyes and knowledge-FULL brain. You receive coaching, exercise modifications, and exercise form cues from a trained fitness professional.
- Flexibility. You can train on your schedule at your convenience in a location of your choice.
- Accountability. A certified personal trainer sets expectations and you learn to be responsible for your actions and behavior by truly committing to a program and becoming educated.
- Accessibility. An actual person to be connected to from any location and ask questions for ongoing coaching and long-term success.
- Customization and variety. Receive workouts customized to YOUR body, YOUR fitness levels, YOUR goals, YOUR lifestyle, and YOUR fitness equipment. Online training offers you a wide variety of options for activity and for mixing up workouts regardless of the training location; more variety equates to less burnout and boredom
- Lifestyle Change. You can learn new behaviors and how to eliminate obstacles and stay committed to your success
- Personalized correspondence addressed to YOU that addresses your interests.
- Satisfaction of financially supporting a small business owner and helping them pay their bills and take care of their families. 😉
And the reality is that oftentimes these lists crossover and for fee services don’t successfully deliver what is promised. Conversely, several free services over deliver with the hopes of you one day being a paying customer or at least you referring a paying customer to their services.
What else should I add to these lists?
Any who, please proceed with a critical eye, listen to your body, and move forward with what works best for you both short-term and long-term. One moment at a time. One day at a time. It literally adds up to weeks, months, years, and a lifetime!
Be Still – Join the FREE 21-Day “Shedding the Weight: Mind, Body, & Spirit” Meditation Challenge hosted by Oprah & Deepak Chopra. Identify what nourishes your entire being and lift the heaviness that has held you back. Practice daily meditations and reflective journalling.
Be (Body) Conscious – How do you honor your body every day? Explore how nutrition, physical activity, rest, stress, hydration, work, family, environment, and community influence your body consciousness, and in turn, your decisions and behaviors.
Be Free – Respond to our daily reflective and liberating question. Read each other’s comments on Facebook. Reflect, respond, affirm, and ask more questions. Be free!
How do I Sign Up?
- Get a friend, colleague, or family member to join you. Remember, this is a virtual program. Anyone can participate from anywhere!
- Submit payment ($19.95) –PAYPAL | VENMO
Please include name, email address, full Facebook name, and #BeStill with your payment info.
- Join our closed Facebook group
- Receive a free Daily Tracker. Check off what you complete each day. Share a photo of your completed tracker to be eligible to enter drawing for a $20 Amazon Gift Card!
- Sign up by Sunday, March 18, 2018.
photo credit: Aaron Burden
Invite friends and family!
All program info and daily posts will be shared in our closed BeStillBeConsciousBeFree Facebook group.
#BeStillBeConsciousBeFree #Accountability #BodyConscious #Free #Motivation #Peace #Woosah #Healthy #Meditation #CEbFitWell #CEbFit #CEbFitness
Investigators say sitting too much can lead to increased fat surrounding organs, which can place individuals at a greater risk for chronic illness. Using MRI, researchers found that the more time participants spent sitting during the day, the more visceral and abdominal fat they possessed. The research team also notes that this relationship was strongest among those who failed to meet the public health recommendation of 150 minutes of moderate-intensity physical activity per week. This suggests that regular exercise may offer some protection against the negative effects associated with prolonged sedentary activity. (Obesity, January 2017)
An even better approach is integrating small physical activity breaks throughout your day.
One of my personal favorites is doing 10 reps of an exercise on the 10th minute of every hour. You can easily rack up 100 reps of squats in a single work day! Belly fat, be gone!
Let me know how it goes!
Join me October 30 – November 20, 2017
Good news! You and a friend can participate from anywhere! I encourage you to sign up with a buddy and help keep each other accountable.
All participants will receive a free MMM Daily Tracker. Check off what you complete each day. Tell somebody. Share a photo of your completed tracker to be eligible to enter drawing for an Amazon Gift Card!
Why should you do the 3MChallenge?
The better question is why NOT do it?
It’s a great way to start the holiday season! Invite friends and family!
P.S. Here’s a link to the 21-Day Meditation Challenge.
All program info and daily posts will be shared in our closed 3MChallenge Facebook group.
FIRST & LAST NAME
with your payment.
Photo credit: William Farlow
A slight spin off those paint and sip events…
Instead of painting we’ll be FOAM ROLLING!
And we’ll be sippin’ on PROTEIN SHAKES!
Learn about the benefits of foam rolling and its positive impact on muscle soreness, recovery, performance, injury prevention, and range of motion. This workshop is highly interactive and incorporates self-myofascial release techniques that target sore, overworked, and tight muscles. Ideal for anyone looking to take their warm-up, recovery, and flexibility to the next level! Bring a foam roller, exercise mat (optional), towel, water bottle, and your favorite shake cup!
Invite friends and family, bring a foam roller (we have a few loaners),
try some protein shakes, and get your roll on!
All in the privacy of your home!
$49 per person
Arden | Elk Grove | Natomas | Sacramento | West Sacramento | Surrounding areas
The Fine and Amazingly Awesome Print:
(a) Price includes a list of recommended foam rolling exercises, a list of (low carb, low sugar) easy-to-make protein shake recipes, 20% discount off all Nutrology supplement products, a bonus secret giveaway, and eligibility to win raffle prize (FREE 2lb Grass Fed Whey Protein).
(b) Groups must be a minimum of 4 people and a maximum of 10.
(c) If you host the event in your home and confirm 6 or more people to attend (including yourself), your $49 fee will be waived.
(d) Yes, it’s FREE for YOU if you host 6 or more people!
Contact us today to schedule your Roll & Sip House Party!
P.S. Yes! We can also host a Roll & Sip for larger groups in public settings!
DURATION: 7 weeks
START DATE: Monday, March 13, 2017
END DATE: Sunday, April 30, 2017
WHO SHOULD SIGN UP:
This Accountability Group is open to former Best Body Countdown participants and ANYONE who wants to learn, grow, and increase their daily fitness, nutrition, and wellness accountability. Our group is perfect for anyone who needs an extra nudge of accountability and support from a trustworthy, reliable, and knowledgeable certified fitness professional. You can participate from anywhere!
Our Accountability Group will help you stay committed to your health, fitness, nutrition, and healthy living goals. This is about building a health conscious community of like-minded people who are open to learning and filled with a desire to improve their fitness.
Interactive Group Texts & Check-ins (via GroupMe app)
Interactive Closed Facebook Group
Group Fitness Challenges
Goal Setting & Accountability Activities
Fitness, Nutrition, & Wellness Tips & Tools
Access to Certified Personal Trainer
We will heavily rely upon online and mobile technologies for communication, accountability, support, and motivation! (e.g., Facebook, GroupMe, MyFitnessPal, Endomondo, SuperTracker, Fitness Blender, SworkIt, and more!)
$12 per week
($84 total for 7 weeks)
Partial payments accepted. Ask me how to set this up.
DON’T THINK ABOUT IT. BE ABOUT IT!
This month is nationally recognized as Colorectal Cancer Awareness Month.
Colorectal cancer is the fourth most common cancer in the United States and the second leading cause of death from cancer. Colorectal cancer affects all racial and ethnic groups and is most often found in people ages 50 and older.
The best way to prevent colorectal cancer is to get screened regularly starting at age 50. There are often no signs or symptoms of colorectal cancer – that’s why it’s so important to get screened.
To increase awareness about the importance of colorectal cancer screening, C.E.b. Fitness & Wellness is proudly participating in Colorectal Cancer Awareness Month. At a state level, colorectal cancer kills more Californians more than any other cancer, except for lung cancer (Facts about Colorectal Cancer in California, 2009). In 2012, there were 14,114 cases of colorectal cancer diagnosed and 5,189 deaths as a result of the disease in the state of California. (Colorectal Cancer in California: 1988-2012, 2011).
People over age 50 have the highest risk of colorectal cancer. You may also be at higher risk if you are African American, smoke, or have a family history of colorectal cancer.
Everyone can take these healthy steps to help prevent colorectal cancer:
- Get screened starting at age 50.
- Encourage your family members and friends over age 50 to get screened.
- Quit smoking and stay away from secondhand smoke.
- Get plenty of physical activity and eat healthy. <—that’s music to my ears!
Looking for ways to increase your physical activity and eat healthier? Look no further! Contact me to schedule a consultation to discuss your fitness, nutrition, and wellness goals!
There’s a fine line between making eye contact and giving a head nod–whether it’s to the music in your ears or to the person who caught you looking–and inappropriately staring at someone at the gym. Let’s face it. Everyone is at the gym for a different reasons and each person has different levels of experience, knowledge, and good ol’ fashioned home training–or the lack thereof.
So, the next time you’re at the gym, please keep a few things in mind as you get your workout on.
Do not step on someone’s exercise mat. That’s just plain out rude.
Speaking of exercise mats, when you’re done, clean it off and put it back where you found it. It is simply disgusting to put back a sweaty mat.
Unload and re-stack weight plates on exercise equipment. Everyone can’t lift a 5, 10, 20, 30+ pound weight. Plus, stop inconveniencing someone else’s gym flow by making them waste time unloading your weights.
Try your best not to walk in front of someone who is noticeably looking at a mirror to help improve their exercise form.
Do not take photos of yourself or your friends with other people you do not know in the background. Better yet. If you do need your phone, don’t use it to take photos at the gym. Go ahead and use it for music and other fitness apps, but please do your best to minimize taking photos. It’s an unnecessary distraction to others.
Clean equipment after use. See #2.
Respect everyone’s purpose at the gym. Do not judge fitness levels and motivation based on size, clothing and/or perceived ethnicity, gender, or ability. You do you. Let the person next to you do their thing. If anything, encourage and uplift one another. Oftentimes, it takes a tremendous amount of energy just getting to the gym.
If you see someone struggling with lifting a weight, please don’t ignore them. HELP them! Of course, it’s not your job to spot strangers, but come on… it’s just the right thing to do.
Share equipment. Don’t stay on the elliptical forever and don’t put your towel on the bench, your water bottle next to the rowing machine, and your notebook on the calf machine to “mark” your territory at the gym. Inform others about working into your set. It is possible to stay focused, be efficient, and share equipment.
Hygiene. Hygiene. Hygiene. Just let that marinate for a minute. Wash your hands. Don’t come to the gym sick and spread germs. Use deodorant. See #2 & #6.
Use your inside voice. Yelling can often times scare others and inadvertently make someone drop a weight and hurt themselves or trigger PTSD and other mental illnesses. Breathe, yes. Small grunts, sure. Yelling and blatantly dropping heavy weights, no. No bueno. If you love yelling and dropping heavy weights, find a gym that embraces that culture. Yes, there are gyms where yelling and dropping heavy weights are the norm.
Remember, group fitness classes are for the group. Don’t go to group fitness classes and insist on doing your own thing for the entire class. Trying to outshine others or up the instructor is not a good look.
Speaking of group fitness classes, arrive early if you’re new or have a recent injury. Let the instructor know so they can properly set you up on equipment and safely modify any exercises for you during class.
If you don’t know how to use a piece of equipment, ask a staff member. Why set yourself up for a potential injury? Grab a trainer and ask them to show you how to use it. Can’t find anyone? Don’t use it. Perhaps you can schedule a quick appointment with a trainer the next time you’re at them gym to show you how to use it.
Do not wear your street shoes and/or clothes in the sauna. Better yet, shower or rinse off prior to going in. It’s just plain out nasty to go in the sauna fully clothed, dirty shoes on the benches, and funky. The sauna is hot and a breeding site for bacteria to multiply. Why bring in extra cooties into this space? Also, the temperature in a sauna is 100+ degrees. It’s not safe to wear all of those clothes in such an environment. You could overheat. The heat will open your pores. If you don’t shower beforehand, any and all lotions, deodorants, fragrances, and germs will seep inside your skin. Nasty, huh? Read more about why and how to use a sauna.
What have you seen or experienced that needs to be added to this list? Let us know!
Are you thinking about purchasing a gift for an active person in your life? Does that active person happen to be you? Check out our top five fitness gift ideas for 2016.
Apple Watch Series 2 – Water resistant. GPS. Heart rate sensor. Activity tracker. Workout apps. Sync third party apps. Receive notifications. Ask Siri a question. Coaching. Wheel chair use feature. Breathe app. Customized bands and faces to dress up or down. Be careful. This little shiny gadget costs a pretty penny. Save up and invest in you! Be on the look out for the new wireless airpods to listen to your music! ($300-$1000)
Socks – Most of us do not replace our athletic socks often enough. Remember that soft, cushy feeling of brand spankin’ new socks freshly pulled out of the plastic bag at the store? Well, that’s the way your socks should feel. Believe it or not, good socks tend to be a bit expensive, too. Look for sales online or discounts at warehouse stores. Take care of your feet. They are the foundation of everything you do that uses them. ($10-$30)
Bluetooth Headphones – Confession. I’ve tried 6 or 7 brands. I honestly felt like Goldilocks and the 3 Bears during this process. Headphones were too tight. Ear buds were too small. Headphones were too big. Headphones were too small. No one could hear me on voice calls. And the list goes on and on. Needless to say, I ended up liking the Plantronics Backbeat Fit Bluetooth Headphones (they come with an arm band). They are over ear headphones and sound great! It looks they are on sale at Costco now. ($90-$150)
Underwear – Not trying to break the bank? Time and tested again and again by grandmother and mama gift-giving everywhere! Cotton underwear is best for breathability and comfort. You definitely need a pair that fits and isn’t too small. Talk about a workout buster…who likes underwear creeping up and in unwanted places while trying to do a burpee? You can find good deals at your local sports store, bulk item warehouse store, and outlet malls. Check out Men’s Health Magazine’s top 10 athletic underwear picks. Shape Magazine offers a similar list catering to women. ($10)
Foam Roller – These are excellent for muscle recovery and preparing for productive workout! They are so amazingn that I already schooled you about them way back in 2014. My favorite brand is TriggerPoint. Take a gander at their foam rollers, cold rollers, and guidebooks. CEbFit is a TriggerPoint affiliate and receives sales commissions from our client referrals. NOTE: You must access the TriggerPoint website from these hyperlinks in order to accurately track sales referred by CEbFit. Or you can copy and paste: http://shrsl.com/?~98l1 ($25-$65)
And there you have it! But before you rush and buy anything, ask yourself the following question.
“Have I paid all of my bills for this month and will I have enough money to pay my bills next month after I make this purchase?”
If not, give the gift of time and share a walk, run, sled ride, ice skating, or hike with your family member or friend.
I recently saw this list posted on social media and thought it would be worth sharing with you this month. The list was generated by a medical doctor who maintains a website about natural health information. I do not exactly know what is meant by the term “natural” within this context; nevertheless, I believe the list is pretty accurate! Of course, you may not live forever by following these 11 healthy lifestyle tenets, but hopefully you will live a long, healthy life.
Photo source. http://www.mercola.com
After reading the list, what do you need to improve upon?
Is there anything you would add?
Notice how the first six items all relate to nutrition? Hmm… I think we’re on to something!
Eat right AND move more!