Blog

SHOP

Gift Certificates

Give the best gift available: health and wellness for your loved ones, available in any amount over five dollars. Contact me today for your loved ones’ health and wellness gifts to last a lifetime. I mail the certificates, with your message and dollar amount, to each of your address choices, after your payment clears. Thank you.

fullsizeoutput_5

************************************************


* There is a 50% cancellation fee of the rate posted if you do not give 24 hours notice prior to scheduled appointment time.

*Trainer is available weather/road conditions/health permitting, by appointment.

**********************************************

JUMP ROPES

Jump ropes are top quality and available in different sizes, colors and weights, for your preference, so you are able to reach your goals. Please use the following Size Chart to choose the correct cord length according to your height.

Size Chart:

Up to 4′ 10″ tall ~ XXS ~ 7′ 6″ cord

4′ 11″ to 5′ 2″ tall ~ XS ~ 8′ cord

5′ 3″ to 5′ 6″ tall ~ SMALL ~ 8′ 6″ cord

5′ 7″ to 5′ 10″ tall ~ MEDIUM ~ 9′ cord

5′ 11″ to 6′ 1″ tall ~ LARGE ~ 9′ 6″ cord

6′ 2″ to 6′ 4″ tall ~ XL ~ 10′ cord

SALE

For 11% discount off ropes and distant certifications, use following code in all capitals:

NATALIESMITH

at the following safe and trusted link:

Shop

************************************************

NAPS 2 B FIT…HEALTH + WELLNESS NEWS

“He who has health has hope, and he who has hope has everything.” ~ Arabian Proverb ~

Contact me for your professionally researched and written monthly newsletter, delivered the first of each month. Only $10/month.

Sample Monthly Newsletter Sans Images:

December 1, 2019, Volume 10, Issue 12

NAPS 2 B Fit…Health + Wellness News
“Success is a journey, not a destination. The doing is often more important than the outcome.”~ Arthur Ashe. Celebrate with discounts from IDEA’s 2019 Holiday Gift Guide

Hot Yoga and Heat Stress Conditioning for AthletesIf you’re looking for a good cross-training technique, try practicing hot yoga, which may boost aerobic performance while minimizing exercise stress.read more »
 
Nutrition: Something’s Fishy With Fish OilDon’t like fish? Well, you might not be able to turn to the supplement aisle to get the same benefits for your heart.read more »
 
Mind-Body: A Mindful Trick Could Trim CaloriesA simple switch in meal-planning mindset can help people keep their portions in check, according to research from the Society for the Study of Ingestive Behavior.read more »
 
Recipe for Health: Roasted TilapiaImpress your family and friends with this quintessential recipe that is based on the much-touted Mediterranean diet.read more »

 
Video of the Month: Oblique Crunch – Two PointThis advanced exercise targets the obliques but strengthens all core muscles, while also challenging balance. Start slowly, using a small range of motion, and gradually increase.read more »
 

************************************************

Personal Training

$50/hour/person.

This is the most private, personalized and confidential session.

************************************************

Small Group Training

$40/hour/person for two people.

$30/hour/person for three people.

$20/hour/person for four to nine people.

The best of both worlds: camaraderie paired with semi-personalized service.

************************************************

Large Group Training

$20/hour/person for ten or more people.

This is the best way to stay motivated and a great way to make friends.

************************************************

Health + Fitness Party

$100 for up to two hours of fun and games for groups, families, organizations, boy scouts, girl scouts, holidays, birthdays, anniversaries, etc.

Please give two weeks notice with your plans.

Provide something new, healthy and exciting for your loved ones and guests.

************************************************

Corporate Health and Wellness

$100 for up to an hour session per week, includes individual consultations and health risk assessments. You may also sign up for the group rate training prices after the consultations and assessments are completed.

A healthy workforce is a happy and more productive workforce.

Contact me today to decrease worker’s compensation claims, increase productivity and improve morale.

************************************************

Gift Certificates

Give the best gift available: health and wellness for your loved ones, available in any amount over five dollars. Contact me today for your loved ones’ health and wellness gifts of a lifetime. I mail the certificates, with your message and dollar amount, to each of your address choices, after your payment clears. Thank you.

fullsizeoutput_5

************************************************


* There is a 50% cancellation fee of the rate posted if you do not give 24 hours notice prior to scheduled appointment time.

*Trainer is available weather/road conditions/health permitting, by appointment.

************************************************

Thank you for visiting. Best of health to you and good bye.

Stretch For Relief From Cramps

Do you get cramps, charlie horses or have other musculoskeletal pain?

A quick and lasting relief could be as simple as doing your stretching routine… daily.

You also need to stick with a shorter exercise program and only do what your body is trained to handle. Overdoing exercise, long and intense, when you are not ready for it, yet, will cause cramping. This is what many know as the weekend warrior.

The reason your muscles cramp is because they are not fully relaxed. Think of a rubber band that is held with slight tension applied. That is what happens to your muscles when you do not stretch daily…your muscle is under constant tension.

Now, think about a rubber band that is resting on a surface. It is fully relaxed and safe. That is what your muscles do when you stretch daily. You train the muscle to be relaxed. Stretching daily trains your muscle to be relaxed in a lengthened state which is even better. Just stay in a safe range.

Another way to look at it is to think of shock absorbers. Stretching trains your muscles to remain lengthened and strong enough to control contractions and relaxation simultaneously so you are able to move smoothly.

We get into trouble when our untrained muscles are being protected by other systems firing…the muscle spindle and golgi tendon organ. This is so we are protected from pulls and tears. In the mean time, pain can ensue. There is a much more detailed and scientific explanation, of course; but, you get the idea.

Please remember one of my many mantras: pain is your reminder to stretch. Now, just remember how to do your stretches carefully and slowly…daily, for best results. Give yourself time for the lasting effect.

Also, please remember to continue your healthy nutrition choices: water, fruits, vegetables, healthy proteins, healthy fats and your doctors’ instructions.

More than food and stretching, is to be sure you let your body rest and recover during proper sleep habits, as well.

Bottom line is to stretch daily, do what you are trained and able to handle and follow your healthy lifestyle program as much as possible.

Best of health to you and good bye.

image from unsplash.

Healthy Snacks

Fruits, vegetables, nuts and seeds.

Are you stumped for what to serve your guests?

Believe it or not, guests and visitors appreciate healthy snack options like fruits, vegetables, nuts and seeds, to go with the “party” snack options like pretzels, chips, dips and crackers.

If you don’t believe me or don’t have the confidence to try healthier fare, then how about trying one or two bowls and plates of my ideas along with your usual favorites? This way you are able to cater to everyone who walks through your door.

Please let me know how this worked out for you.

I know in my world, people have more energy and a pleasant attitude when we serve food that is light, nutritional and palatable.

Best of health to you and good bye.

image by Natalie~Personal Trainer~Health Coach~NAPS 2 B Fit.

Stay Hydrated for Heat Relief

It is extremely warm and humid these past few days in our area and I am seeing signs of you being uncomfortable with questions. Therefore, I have reminder tips for you:

Divide your bodyweight pounds in half, drink that number ounces of water daily. Drink more if you are still thirsty and lost weight. Staying hydrated will help you maintain your healthy weight.

Drink water before you go into a warm environment, drink about every fifteen minutes during the activity and continue sipping water after you are finished.

Squeeze lemon or lime juice into your water for an extra hydration boost.

Eat high water content food like fruits and vegetables.

Limit, if not eliminate, caffeine: chocolate, tea, coffee.

Limit, if not eliminate, alcohol.

Now you will be able to handle the heat better to enjoy your outdoor activities.

Best of health to you and goodbye.

image by Natalie~ your friendly neighborhood Personal Trainer ~ Health Coach ~ NAPS 2 B Fit.

Walking Fun Fact

You need to walk roughly 13 miles or the equivalent of a half marathon to burn off a super-sized meal.*

Wow; that makes me double think my food choices. Do I have your attention now?

I hope so; because, the weather here is too warm to be working any harder than is necessary. With that in mind, please be sure to stay hydrated, also.

If you really worked hard and need all those calories, go ahead and order the super-sized meal. If you don’t need all those calories, you could save money and calories by sharing that meal.

If this is a rare treat for you, then enjoy. If it is a habit to order and eat super-sized fast food meals, I hope you rethink your decisions for healthier options most of the time.

Best of health to you and goodbye.

*source: American Council on Exercise

image: puk-patrick on unsplash

Walking Fun Fact

Being short doesn’t have to slow you down: At the 2008 Olympics, 5’2.5″ Olga Kaniskina of Russia beat out Norway’s 5’8″ Kjersti Plätzer for the gold in the women’s 20k race walk.*

I am not the shortest person; but, I am definitely not the tallest person, either. Therefore, I speak from a lifetime of experience of walking with people up to a foot taller than me, or more, along with people who can be a foot or two shorter than me, or more. Or should I say, children? We know how fast children like to walk… or … run. 🙂

Be careful when placing your bets; because, height does not always determine the faster walker. Yes, stride length plays a huge part; but, so does flexibility, strength and cardiovascular capacity.

So, take care of your body and you just may show up your favorite athlete at a race or your favorite cousin at the next family picnic.

Best of health to you and goodbye.

*American Council on Exercise

Photo by Puk Patrick on Unsplash

May Is Posture Month

Part five: This week we add core work.

Small group fitness session; socialized pets welcome.

What is the core, exactly? There is debate about this area of the human body; but, the general consensus is the area from your shoulders to your hips, or, the area your spine spans.

Therefore, in order to work this torso, core area, we will do planks. Just hold your push up position to do the plank move.

There you have the fifth bonus tip of ways to improve your posture during May, Posture Month.

May is almost over; but, you need your proper posture for a lifetime. Please, remember to continue your posture regimen throughout the year so you are able to enjoy all the months equally well.

Best of health to you and goodbye.

Image by Natalie ~ Personal Trainer ~ NAPS 2 B Fit.