Bodyweight Bootcamp

TGIF! I hope your week treated you well and you are gearing up for a fun weekend. This week I taught my classes and celebrated with my clients. I love watching them make the small steps to live a fit lifestyle. I made this smoothie yesterday after my last training session and it was so refreshing on such a hot day! You can find two other posts and a little more about bodyweight workouts here: Bodyweight Bootcamp Week 1 & Bodyweight Bootcamp Week 2

You can find the recipe on the Live Fit Women’s Fitness page: Live Fit Women’s Fitness Page

Stretching after our workout

This week was the second week that I offered a free fitness class at our local church. If you are interested in coming the next two weeks please contact or send me a quick message. We would love to have you join. You can find the details about that class here: Free Workout Class

I met with my massage therapist on Tuesday. Let me tell you she is not only awesome but highly educated in her field. I was reminded how much we all need to take the time to care for our bodies not only in the gym but after we workout. I meet with her a few times a year. Michele specializes in Neuromuscular therapy, Active Isolated Stretching, Mattes Method, and Neurokinetic Therapy. If your looking for a massage therapist or interested in learning more about the areas Michele specializes in you can find more out on her Facebook page: Michele L. Sanders, LMT 

I am going to share three quick and effective bodyweight exercises with you today. You can do this circuit anywhere and repeat it 4-8x’s. The first video is a modified level one bodyweight bootcamp and the video below it is a level 3 advanced video.

 

 

You can perform the exercise video below after a solid warm-up.

Perform each exercise all out for 20 seconds/rest 20 seconds repeat 4-8x

modified jacks (video 1) or jumping jacks (take out the hop to decrease intensity)
Wall sits(video 1) or squats (make sure that when your doing your wall sit your knee is in line with your hip and your quads are pararell to the floor) (When squating keep your chest tall, core tight and weight in heels)
wall push-aways (video 1) or push-ups (line up the shoulders and hands, keep your core tight and don’t let the hips sag) When you are at the wall for push-aways the closer you are to the wall the easier this exercise will be. The further away you are the harder this exercise will be. The same goes for the distance between your feet. The more narrow will make wall push-aways more intense.

Stretch 5-7 minutes

Look for a zucchini bread recipe on Tuesday. I have been picking fresh zucchini from my garden and want to share one of my favorite summer recipes with you. 

I’ll be posting these every Friday! Happy bootcamping! ​A special thanks to my oldest daughter who was my videographer today.

Living Fit For Life: Success Story: Kayla

Living Fit For Life: Success Story : Kayla

I met Kayla through a referral of a family member. Kayla has such a sweet and gentle spirit about her. She was ready to begin a workout program to help combat low energy levels and improve her overall well-being.

Kayla and I worked together through a consultation to develop a foundational program in which she could build on each month. Kayla began working out and mentions how Live Fit Women’s Fitness programs helped her here: “The Live Fit programs have helped me in so many ways, I feel happier knowing I have a way to escape some of the stress I have. I’ve also found a love for lifting and intervals on the treadmill because of these programs. I enjoy the way I feel after a workout.”img_5206

Kayla continued working out on a consistent basis and utilized a private Facebook group that is used for Live Fit Women’s Fitness clients. Kayla took part in online bootcamps  that I offer throughout the year through my social media sites. Kayla talks about those how the Bootcamps, accountability of both my support and the Live Fit Women’s Fitness Group helped her stay on track to reach her goals: “Michelle is awesome at providing support and accountability. When doing bootcamps she uploads videos of herself doing the workouts and also responds to you super quick if you have a question or need assistance on any of the exercises. She also checks in about once a week or anytime you’re really needing it! If you text her she always replies. She also posts different types of things on the Live Fit Women’s Fitness facebook page. You always have access to that if you are in the group. You have the opportunity to connect, encourage and look for support from the members of the group”.

In addition to learning how to lift weights and incorporate interval training Kayla learned how to begin making changes to both her nutrition and improve her overall lifestyle by slowly adding in healthier habits. Here are a few ways Kayla serves as an inspiration to how changing and incorporating tiny changes in our habits can serve as a cataylst for life long healthy living: “I always try and work out everyday or try to get my 10,000 step goal on fitbit no matter what I’m doing. Before I thought it was silly and didn’t really care but now that I know how good I feel after a workout. I enjoy doing it. Also it helps to see how far I’ve come in progress pictures I have taken and when I increase the amount of weight I’m lifting. Michelle has helped me learn more about healthy snacking. Before I considered myself a very unhealthy snacker. Now if I have a choice I’ll try to have something healthier or even try and let myself have a few chips or something but add a fruit with it. I learned to eat to fuel my body.  It helps that the ladies on the facebook page post new recipes ideas often”.  

Congratulations Kayla and thank you for sharing your journey and commiting to Live Fit for Life! 

A little more about Kayla:  I am 25 years old. Have a degree in Early Childhood Intervention Specialists. I currently nanny and love it!

You can connect with Kayla and follow her fitness journey on Instagram: @_kayex3

Bodyweight Bootcamp

Good Morning,

This summer is sure flying by, isn’t it. It’s Fri-YAY. You know what that means? The day that I give you three body weight workouts that you can do from the comfort of your yard, home and maybe while you’re laying by the pool.

I hope your holiday treated you well. Here I am running in a July 4th race and we celebrated afterward with some pool time, ribs, and fireworks.

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July 4th Race 2017

I also had so much fun meeting up with the ladies that I workout with at a local gym and we got together and made homemade freezer jam. Strawberries are about out of season but you could still make some jelly with other types of fruit that are coming into season. I made both freezer jam (no cook) and regular strawberry jam.  I serve so many peanut butter and jelly sandwiches in this house that having the homemade jam is worth the effort and tastes pretty incredible. It’s a summer tradition and I was excited to share that tradition and help some ladies learn how easy and quick making (no cook) freezer jam is.  The difference between cooked jam is that you have to boil it with the pectin on the stove.With cooked jam you use the Ball canning jars and lids. (No cook) jam requires stirring in the pectin, freezer safe containers, and can be done in much less time. The Freezer jam can be stored for up to a year in the freezer. Canned jelly can be stored for a much longer duration.

We had lots of laughs and the kitchen was pretty gooey but it was well worth the mess afterwards! I use my homemade freezer jam and cooked jam in a lot of different ways. Below is a quick list of how I add a little flavor to different breakfast and dessert options.

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Homemade Freezer Jam

  • I put the jam in plain chobani yogurt
  • In oatmeal
  • I substitute on pancakes instead of syrup
  • In Cottage cheese
  • On cheesecake
  • Peanut butter and jelly
  • On Ezekiel toast

 

I have also been on an oatmeal bowl kick lately. I add just about everything to my oatmeal. Below is a photo of homemade jam, coconut flakes, and chia seeds.

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Oatmeal Bowl

Enough talk of food. I’m getting hungry. I hope these options help you come up with some new idea’s for breakfast to add into your morning meal rotation. Last week I talked about body weight exercises and you can read more information on them here: Bodyweight bootcamp

The video below is an advanced bodyweight bootcamp. You should be able to perform a side plank first in a modified position fifteen-thirty seconds before you begin bringing your arm under your body. You can start with wall push-aways or on your knee’s to bring down the intensity of the push-up and maintain good postural alignment through the exercises.

You can perform the exercise video below after a solid warm-up.

Side plank (hold 15 seconds, 3 reps of bringing your arm under with control)
3 push-up’s (wall push-aways or modified push-ups on your knee’s)
Side Plank (hold 15 seconds, 3 reps of bringing your arm under with control)
Return to plank and repeat 3-4x
Take a 1-2 minute break between each circuit
Stretch 5-7 minutes when you have completed this workout.

I’ll be posting these every Friday! Happy bootcamping! ​A special thanks to my hubby who is my videographer. Look for a post on Tuesday about an awsome success story I’ll be sharing about one of my clients.

If you are local check out my About Me tab and scroll down to Live Fit Ministry and Local Meeting Times. I’m offering a free workout class July 12, 19, 26 and August 2nd. If you want to get more information about this class please leave your information and I will contact you.

 

Bodyweight Bootcamp

Good morning!

I hope your summer is going spectacular. Isn’t it semi-crazy trying to fit workouts in during the summer months? Work, picnics, the pool and extra-curricular eve​​nts make it challenging to fit in your workouts.

I have been wanting to post a series for a while about bodyweight exercises. This bootcamp requires no equipment and can be done anywhere. Each week this summer I will post a short video. The bodyweight bootcamp will have three exercises  that make up the workout.

You can take this bodyweight bootcamp to the beach, baseball games and at the park.

What are bodyweight exercises? Bodyweight exercises can be done with your own bodyweight and no equipment is needed! Bodyweight exercises help develop strength, power, and stamina. These exercises improve your body’s ability to move with skill and efficiency. These exercises are beneficial when paired with interval training. Below are a few tips for mastering bodyweight exercises.

  • Start with foundational exercises first. Basic jumping jacks,planks, squats, mountain climbers, push up’s, and dips. I don’t suggest jumping in the jump squat in the video if you haven’t exercised recently. You could simply step each foot up and squat three times. Gain strength and form before you start adding high-impact to your body weight bootcamp.
  • Focus on your form. I can’t stress this enough. Know your body and your limits. When in high plank, spread your fingers wide to protect the wrists, keep your core tight, don’t let your hips sag and line your shoulders and hands.  Gradually increase the intensity and time your performing bodyweight exercises. You could start in a modified wall plank and progress to the ground, and perform plank on your knees.  when you feel ready perform a full plank you can then add in the taps and oblique exercises.
  • Consistency is the key in making progress. If you want to see results and progress in your workouts you have to remain consistent and gradually increase your workload over time. If you look back a month or even a few weeks you will start to see small progress in how long you can hold plank and your stamina increasing while performing squats and jumping jacks.
  • Check with a doctor before beginning any exercise program. Warm-up 5-7 minutes and cool-down stretch when you have completed the workout.
  • Maximum Interval Training- By: John Cissik and Jay Dawes was referenced and used when writing this post. 

The video below is an advanced bodyweight bootcamp. You should be able to perform a plank fifteen-thirty seconds before you begin tapping and twisting. In order to perform the bodyweight frog hop you should be able to perform a minimum of twenty bodyweight squats and maintain good postural alignment through the exercises.

You can perform the exercise video below after a solid warm-up.

  • 8 plank taps
  • 8 oblique twists
  • 3 frog hops
  • Return to plank and repeat 3-4x
  • Take a 1-2 minute break between each circuit

Stretch 5-7 minutes when you have completed this workout.

I’ll be posting these every Friday! Happy bootcamping! ​A special thanks to my hubby who is my videographer. I was gardening and decided to get a quick bodyweight bootcamp in!

 

The Day You Stop Letting the Scale Determine How You Feel About Yourself

IMG_4776You prep, food log, you are simply killing it at the gym, and pack enough water for a cross country hike in your book bag. Then there is that day you get on that scale. Thinking this has all paid off right? If I follow this plan I’m going to have these results, exactly when I want…

A feeling in your stomach makes you feel like your stomach is dropping to the bottom. Leaving you feel defeated, unloveable, not good enough, and you allow yourself to jump back in the cycle of feeling like you have failed yourself once again.

You order dessert, you give up, and the cycle begins again. I’ll start again Monday and then it is I’ll start again the following Monday.

Have you been there? I have. Let me tell you loosing weight it’s not easy. It’s downright frustrating and if you are like me when you don’t see the results right away you think to yourself why even bother?

I’m here to tell you today that the cycle in your mind, in order for you to reach your goals and be successful in forming a positive body image, you need a big old pair of courage pliers to cut some hefty chains. You have to break chains in order to have a positive body image.

Working with women as a personal trainer over the last several years has opened my eyes to what we as women face. A viscous cycle of trying to love on our bodies and not let a number on a scale or pants size determine our value.

Women who have been through eating disorders, heart ache, faced awful circumstances who know they somehow just want to feel better about themselves.

Feeling better about yourself doesn’t start with a number on a scale and today I simply want to share with you a few ways you can begin to break this cycle and how I am constantly working with my clients to value the uniqueness in how they have been intricately created.

  1. Throw out your scale. Yep. You heard me. Throw it out. Don’t weight yourself anymore. Identify with how your clothes fit. If you are working out consistently and hitting the weights you will start to notice your pants feeling looser and areas that are becoming more defined and that is more important than the number reflected on a scale.
  2. Learn to eat in moderation. A cookie isn’t going to completely throw off your health game. However 4-10 cookies might. Learn to a live a fit life. Eating healthy most of the time and allowing yourself to enjoy the simple pleasures of life once in a while.
  3. Find an accountability partner that builds you up and tells you that you’re worth it. That the hours at the gym, time spent meal prepping and grocery shopping will improve your lifestyle. Leaving you feeling like you have more energy, which leads to building confidence, taking ownership of your health journey, which in turn will help you begin to form a positive body image.
  4. Be ok with knowing this process is one that takes a long time. Change is overwhelming and it’s ok to hit road blocks. If you fail and learn from your mistakes you will come out stronger in the end.
  5. If you get a bit off track, don’t make yourself feel guilty. You aren’t going to lose your gains in the blink of an eye. Jump right back on the workout wagon and don’t beat yourself up.
  6. Workout to feel good not to punish yourself for what you ate. We all need carbs to fuel our bodies and movement to help set off endorphins that make us feel good!
  7. Love where you are at. Know that forming a healthy lifestyle like anything else in life takes time, effort and enjoy the process.
  8. When a negative thought comes to mind, replace it with a positive thought. You are beautiful, you are worthy, and you can overcome!

Learn to love the process and know that results take time and a lot of beauty comes out of being content with right where you are at. Let’s break the cycle, let’s toss the scales and commit to loving the process and move toward a fit body, mind and soul.

Blessings, Michelle

 

 

 

Living Fit For Life: Success Story: Lisa

Living Fit For Life: Success Story: Lisa 

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I met Lisa at our church where she is in charge of the Tree House Kids program. I love Lisa’s heart for children and all those that she comes in contact with. Lisa is just such a beautiful person both inside and out.

Lisa was looking for someone to help her work on implementing a fitness regimen into her schedule when she contacted me. Lisa and I sat down during the consultation and problem solved ways that she could slowly begin to incorporate a training plan into her current eventful life.

It was during summer when Lisa and I met and we were able to get outside and workout together. Lisa wanted to have a way to workout with me when we weren’t together so I would let her video me doing the exercises I incorporated into her training plan.

Lisa shares more about that here: “ Michelle has allowed me to record our training sessions so I could duplicate them at home.  She is very motivational with her own health and wellness program.  Besides the fact that there is something very intimate about praying with the person you are working with, that takes new meaning to emotional health”.

Lisa began forming a schedule that consisted of  a weight training, cardio and flexibility plan. I was able to meet Lisa where she was at and help progress in her training.

A positive mindset and coaching helped Lisa stay consistent with her goals. Lisa talks about this positivity and attitude here:  “Michelle regularly checks in through text messages, encourages me through Facebook posts and her own positive attitude. Michelle always changes things up, encourages you to move ahead or not if you aren’t ready.”  

Lisa was also able to take the information that was shared during our sessions and in the online private group for my Live Fit Women’s Fitness clients and apply it to her life. She talks about that here: I love the articles that Michelle shares on facebook regarding recipes and the challenges she gives us regarding sharing what we are eating too.  I actually won a fitness session from her for doing this challenge”.

Lisa even involved her family with cooking new meals.  Lisa realized: “ I have learned that fitness is a way of life, not just a binge to lose weight.  I have also learned that my entire family has to eat the way that I do and promote to them as well the importance of some sort of exercise routine”.

It was such a joy working with you Lisa and I am so proud of how you made this a lifestyle!!

You can continue to read Lisa’s Testimony here: My name is Lisa Glaser and I am a 50 year old female.  I have never been overweight but have reached my weight limit and knew that I needed to do something and fast.  That’s when I reached out to Michelle Volpe.  I needed a good routine that could become a way of life, not just a 30 day weight loss program.  I have to admit, that I have fallen off the wagon a few times but manage to catch myself and get back on.  I do notice that when I don’t meet with Michelle that’s when I have the most problems.  She manages to keep me accountable for my eating/exercising habits through motivation and just her gentle presence.

One of the things I enjoy the most about working with Live Fit, is that you can take these exercise routines anywhere.  Over the summer, she helped me develop a routine that I could utilize while camping.  

I feel like this has to be a complete way of life through food and weight training and with help of God and Michelle, we will do this together.  

My goal is to be stronger, healthier and just feel better about myself overall.  I have lost a few pounds and several inches but I think it’s more about my self-evaluation rather than a number on the scale.

I encourage anyone who needs this accountability, to contact Michelle and sit down and discuss your goals with her”.   

Thanks For Sharing Lisa!

Living Fit For Life: Success Story: Rachel

Living Fit For Life: Success Story: Rachel

 I met Rachel through LoveCanton Church way back when I first started Live Fit Women’s Fitness. I loved her zest for life and genuine personality. We instantly hit it off and trained for a turkey trot 5kt together.

It was after Rachel had her first daughter she was ready to start working out again and she contacted me.

During our consultation Rachel was trying to decide if Live Fit was a good fit for her.

She recalls a conversation from our consultation: “Michelle said something that has stuck with me. She said, “Big goals are great and really helpful, but I want you to set one goal every day and work towards that.” That completely changed my attitude and approach. That’s what has helped me stick with my training regimen and not get frustrated. I also love that Michelle keeps my workout routine fresh. I get bored really easily, so her constantly switching things up has been perfect for me.

Rachel and I met on a weekly and monthly basis. I worked around her schedule and was able to set up plans tailored to her hectic lifestyle as a new mom. When we weren’t meeting I would check in with her.

Rachel enjoyed the accountability piece of our partnership together. She explains a little how it works here: “ She’s always texting me verses, quotes, songs, recipes, etc. I love it! She makes me want to do something on the days that it would be easy to come up with excuses not to work out. She’s also set up a private Facebook group for all of us clients where we can check in after workouts, ask for prayer requests, and share in successes.”

As Rachel progressed through her training regimen she had some minor setbacks that we worked through together. We were able to persevere through these and celebrate her victories together.

Rachel shares how the encouragement helped her stay motivated during her exercise program: She’s always encouraging me to keep going! I had to start a new medication that my doctor warned me would make me sick, and she has been both empathetic and encouraging. I missed a lot of workouts this month, but she’s kept me from getting discouraged and helped me persevere. Additionally, when I hit my first goal, she celebrated with me but followed it up with encouragement to add weight for lifting and add time to my cardio. She didn’t let me get stagnant”.

Rachel has learned how to implement the time we shared together into living a fit and healthy lifestyle. I really love what she has taken away and applied to her life through our sessions.

I love this Victory she shares:Michelle constantly reminds me that fitness is a lifestyle not a quick fix. She’s helped me to realize that it’s as important to my health as eating and sleeping. Fitness is crucial, not optional. Healthy habits have become just another part of life, and I feel so much better as a result. For example, it’s become more relaxing to put the baby in a stroller, grab the dog’s leash, and head out for a walk than to sit and watch TV. I feel much more productive and better at the end of the day when I do that”.

Rachel and I talked about how “abs are made in the kitchen. That we eat to work out and don’t work out to eat.”

She reaches for avocados and carrots these days instead of buffalo dip!

Thanks for sharing in your success with us Rachel and Living Fit for life!

 Rachel Hunka and her husband Corey live in Canton, Ohio with  their precious two girls. They recently launched a church called 3rd Street Community Church. When Rachel isn’t mothering her two little ones or helping at church, she is on the side-lines coaching the Malone Cheerleaders. 

You can connect with Rachel on

Twitter: @msrachelelyse

Instagram: @msrachelelyse

Facebook: Rachel Elyse Hunka

Website: https://rachelelyse.wordpress.com

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