Workouts, nutrition, mindset and stories from more than 40 years of teaching fitness.
It's almost that time of the year again! With the holidays on our minds, it's a good time to start making action plans to stay on track with your health goals through the season. There was a time when, around the holiday season each year, I would find myself stuck in the extremes when it came to my
Read the postEver felt like New Year’s Day is your chance to become a new person?Some think it’s silly. Others find it exciting. But whether you love it or roll your eyes, there’s science behind that “new year, new you” feeling. According to University of Pennsylvania researchers, a psychological concept called
Read the postTurkey Day is just around the corner, and you’re probably already drooling over the thought of a scrumptious roast with all the trimmings. Thanksgiving is a time to enjoy some quality time with family, friends, and loved ones and to share a communal meal that brings everyone a little closer together
Read the postPeople ask me all the time: “Can you REALLY slow down the aging process?”The answer is… yes. Yes, you absolutely can. That might be hard to believe, but the reality is this: Most people age far faster than they should due to a process called “inflammaging.” Treat the root causes of inflammation, tho
Read the postFollow these shortcuts to eating the right fats while omitting bad fats.1. The more white you see on raw meat, the more saturated fat it contains. Limit these types of fatty cuts.2. If a food contains any trans fats, avoid it altogehter.3. Take the skin off poultry. Remove it before cooking to av
Read the postTrying to lose weight after the age of 50 can be challenging. I can’t tell you how many women reach out to me saying they’re doing all the same things they used to, but now they’re gaining weight or looking “fluffy in the middle.” Ladies, we can thank changing hormones for that. But it doesn’t have
Read the postOf course, no one likes eating something that can make them sick; however, there are a lot of people who do not pay the necessary attention to their diet and end up being unaware about the safety of the foods they are buying and eating. Unfortunately, the standard American diet these days is based m
Read the postStarting a new health and fitness regime can be intimidating so grab your best friend & lets do it together! Here are the top 6 reasons why training with a workout partner is an excellent idea.AccountabilityThe process of actually deciding to get out of bed to attend your training session can be
Read the postHaving trouble getting to your goals with weight loss? The problem I have seen for most clients is sugar consumption. A lot of times its hard to realize how much is in your daily diet - so here's some ways to make a change:Seventy-four percent of the items in the grocery store contain added sugar,
Read the postThe New Year! It feels like a new beginning, fresh start, a chance to make things better. Well, thats what you hear, and maybe feel. But I do think its a great time to re-think your priorities, what changes could you make to make 2023 your year?Here are some great ideas to help maximize your You
Read the postLots of times I'll hear from clients - how do I keep motivated to treat myself well? Its a great question! Motivation will ebb and flow - so realizing that & helping yourself stay on the right track takes some strategy. Well here are my go-to ways and these are not paid endorsements, just my
Read the postInjury. Eventually, we’re all going to have one. A physical setback of some kind. And we tend to think of the experience only in terms of the physical impact it will have on us, but there’s so much more to it. Whether the injury is due to surgery, overtraining, a fall, an accident, a pregnancy, or w
Read the postWe’ve all been there. Especially the ladies. Your diet and exercise is consistent and healthy. And yet, somehow you find that your weight fluctuates. So, what gives?Preamble: First, let me explain what I mean by your weight fluctuating. I’m not just talking about,“Ohh! I jumped on the scale today an
Read the postCellulite is a natural thing, despite what the media and beauty industry may tell us. It’s not the prettiest part of my body, but it certainly isn’t the worst part either.We have a tendency in our society to create a direct link between our body and our worth, and I want to start off this post by re
Read the postDaylight saving time: The reason you wake up twice a year confused about what time it is and generally just feeling...off. Whether it's "springing forward" in March or "falling back" in November, DST can screw with your sleep schedule. But adjusting to the time change doesn't hav
Read the postOne setback to your fitness goals is mindset. Breaks my heart when I see a client who is so close to seeing the results they have been working for, "falls off the wagon" so to speak. Begins missing classes/trainings - self sabatoging. How to not fall into this?? Tell me something good!
Read the postLike any successful CEO would tell you - the key to success in running any multifaceted company is surround yourself with experts in their field. Well, that works for the multifaceted - amazing organization you run - called your body!Lets start at the top….do you have a primary care doc that you c
Read the postAs times change, so do new ways of thinking. With that, many new philosophies surrounding food and diet culture emerge. One of those beliefs use to be that a high-fat diet was the cause of many diet-related diseases such as heart disease. However, fats are a really important component of a healthy d
Read the postTo all my wonderful clients, neighbors and friends that generously donated.....I so wish you could've been with me! I need to say honestly, delivering your donations was one of the best experiences I have ever had. Myself & John my producer of videos, camera man, site director, business partne
Read the postf you went a little overboard during the shutdown and are now feeling the urge to eat clean, you've come to the right place. Since most detoxes are usually calorie-deprivation diets in disguise, it's wise to steer clear of them, but not to worry — there are still ways to get your body back on track.
Read the postThe immune system monitors the body on a cellular and molecular level to maintain a harmonious, healthy inner state called homeostasis. Try incorporating the following dietary habits into your regular routine.1. Eat a whole-food, primarily plant-based diet.2. Consume 25–30 grams of fiber daily.3. Ea
Read the postI am excited to be working with Elite Sports to try out their products! I will come back with a review post when I get the product. We all love & need effective gym bags - especially now that your fitness may be mobile - I'll let you know what I think!Here is the bag I'll be researching for
Read the postBorn Tough Arm Punch Review - Coming Soon I am excited to be working with Born Tough to try out their products! I will come back with a review post when I get the product. I am going review born Tough Arm punch. Check out here: https://www.borntough.com/collections/training-clothesUPDATE: T
Read the postRegistered dietician programs can help personal trainers and individuals who want to learn more about nutrition make better dietary choices for improved health. Not all “healthy” foods are truly beneficial to your health. Many individuals are taking a more holistic perspective when it comes to hea
Read the postI know there is alot of information out there about what to expect when you receive your covid vaccine. I wanted to give you my perspective from the fitness side. Keep in mind though, just like with anything, everyones experience will be different.As those of you that work out with me know...... m
Read the postIf you're stuck in a workout rut or looking for a motivating fitness routine, you might consider adding a high-energy kickboxing workout to the schedule. Kickboxing workouts combine martial arts techniques with heart-pumping cardio, which means you can get a total body workout and whip yourself into
Read the postThis is a conversation I have with clients, so I want to have it with you as well. How are you doing? That question takes on a whole new meaning over these last 10 months. The biggest take-away I want for you from this discussion......that however you are coping, its ok. I'm sure you have seen t
Read the postMy name is Lisa and I am a mother of 2 busy boys and work full time. I want to tell you about my weight loss journey. 11 months ago I was at my highest weight ever. I had a co-worker for the past year tell me you have to come to the gym classes here they are amazing and you’ll love it. I pushed it
Read the postThis is the time of year that this question comes up. You have been so great about your new exercise routine, rarely missing a day since you started up again. Then all of a sudden you are waylaid by a cold or flu.What should you do? Should you skip the workout for a late afternoon nap? Will it be h
Read the postAnyone that trains or takes classes with me knows....I'm all about connecting with your core. Ai Dupont Nemours client Judy calls me the - "Oblique freak" - yes - I'll wear that title proudly! maybe even have tee shirts made????. Our core does so much more then just look cute in a bathi
Read the postDid you know most of the top successful and happiest people of our time have one habit in particular in common with each other? Yes, most of them wake up very early.Why...? Because most of them report that when they start their day earlier, their productivity improves, as well. A good way to prep th
Read the postEverything is cruising right along. I can see the changes in your bodies. By your own accounts, your clothes are fitting better, spouses are commenting and even your kids are getting on board with encouragement and occasional participation at home. I am confident in your workouts and all the extr
Read the postJoaniefit Above the Core Forum, fitness program plans and keeping up with my fabulous clients! My classes are designed to bring people from every exercise background together as a supportive team. We collectively test each others limits and lovingly remind one another to place ourselves back towa
Read the postA few years ago I followed a great eating guide that had only one requirement - eat 30 grams of fiber per day. In addition to regulating blood sugar, lowering cholesterol and keeping your colon shiny clean, fiber rich foods fill you up. So much so, that once you've gotten your 30 grams in, its har
Read the postJoanieFit Above the Core Training - A forum for workout ideas, health tips & keeping up with my fabulous clients! So excited to see so many clients socially distanced of course in person again! This was a good one!2 drills put together to really target and tone.....1. Wide row into upright
Read the postThings have changed. Your t-shirts are soaked. Your recently blow dried hair is a disaster. You're sneaking an hour away from work or from your busy home early on this Saturday morning. or getting up early!. You are all completely devoted mothers, wives, girlfriends, employees - you don't need t
Read the postJoanieFit Above the Core Training! A forum for workout ideas, health tips & keeping up with my fabulous clients! So excited to see so many clients socially distanced of course in person again! Lots of great work getting done - here's our workout from last week.....lots of moans the day afte
Read the postStatic stretching holding a slightly uncomfortable stretch for 15–60 seconds has taken a beating in the world of sports science over the years. What used to be everyone’s go-to warmup has now been vilified as ineffective or detrimental to performance. Still, many exercisers swear by static stretchin
Read the postWhile counting your blessings won't solve everything, being thankful for the small stuff — scoring the perfect parking space or savoring a glass of wine — can have a surprisingly big effect on your happiness.The Mental Health Benefits of GratitudeGratitude has long been connected to stress reduction
Read the postBe kind to each otherIt’s easy in such uncertain times to feel unsure how to proceed and lost in the big panic of it all, but helping others is a powerful way to feel better yourself. Use this as an opportunity to be a better neighbor by running errands for the elderly or ill, or just giving them a
Read the post.Regular, everyday life can be stressful enough. Pile a global health emergency like the novel coronavirus pandemic on top of it, and a nonstop state of anxiety can quickly become your new normal.But there are ways to cope — and they don't necessarily have to involve carving out an hour for meditati
Read the postWe all know how important getting daily exercise is to our body and mind. But statistics gathered by the U.S. Department of Health and Human Services show that only one in three adults achieve the recommended amount of physical activity each week, and more than 80% of adults do not meet the guidelin
Read the postWe’ve all heard how important it is to be positive right? Thats not a new concept….but how about how negativity affects your fitness? Well if you already train with me - you know this is a big one for me! I have seen many times how thinking affects the results of fitness.This may sound hokey, but I’
Read the postEver feel like you need a vacation from vacation? Maybe you ate too much, didn’t exercise enough, and feel run down and overwhelmed by all the things you didn’t get to? I hear this all the time and have to say I used to feel the same…but not anymore. I’ve created a system to stay on track and lock i
Read the postMany people focus on eating well and exercising regularly in an effort to live more healthfully, but few consider the impact that one’s mindset has on well-being. The new field of psychoneuroimmunology, which studies the effects that thoughts and feelings have on things like health and resistance to
Read the postThe New Year is a perfect time to re-connect with your workout & to set goals. Everything — including your workouts — starts in your mind. It's where ideas develop, motivations are processed, and where instructions to take action are issued. No matter your goal, working out mindfully helps you
Read the postYou’ve heard me say it many times, “only workout on the days you want to be in a good mood!” And I totally believe it! This means that I move my body every day. This doesn’t mean I go max force, balls-to-the-wall everyday. Some days my workout is extremely intense, and other days I go for a rela
Read the post“Afterburn” is a popular buzzword in the fitness community — especially where fat loss is concerned.So, what is it? Afterburn is another name for a physiological effect known as excess post-exercise oxygen consumption EPOC.In a nutshell, afterburn, or EPOC, refers to the amount of oxygen your body n
Read the postCardio training vs. weight training: Which is the best exercise for weight loss, in general? This question continues to be an ongoing war between health science professionals, everyday fitness bloggers, and your gym class clique. And, to be frank, it’s a trick question. Because if we’re talking abou
Read the postMy journey through hip replacement recovery continues to help me learn valuable lessons in life & fitness!! As a fitness professional I have always been aware of the fourth pillar of fitness…..but did I ever really get it? So now with navigating 6 weeks post hip replacement, I am in that zone of
Read the postResults at the gym. We all want them. Some even work tirelessly for them. But what if they’re just not showing up? I mean, we’ve all been there, right? What gave me the idea to write this blog is… I relate. There are times I go through one particular workout and don’t feel exhausted when I’m done. A
Read the postAs a fitness professional I take my job very seriously. Yes, I want to share my love of working out with all my clients. yes, yes, of course you are loving the burpees! You feel your body changing!. But there is one big pink elephant in the room…… Do I talk about the inevitable situation of …… life
Read the postPart of being a trainer ok, a good trainer is helping clients reach their potential - understand their potential. So many times that is understanding that the body is capable of so so much! The mind is usually what holds someone back from getting to that next “level” in their fitness journey. The ot
Read the postMany of you know that I am in my second week of recovery from a hip replacement. I am using this "down time" from my normal schedule to embrace and learn different self-help techniques. anyone that knows me - knows that exercise was my go-to for anything - stress relief, energy, feeling b
Read the postA month ago I was able to cross off a bucket list item; Make it to Uhuru Peak on Mount Kilimanjaro. It was a six-day hike through four different climate zones, camping every night after a grueling day of climbing up hill. At the start of the trip, there were nine people in my group. By the time
Read the postAs most of you know, fitness has always been in my life, my stress relief. Fitness is where I go when I’m happy, sad, down -in other words - it is part of my self-care daily. But ror the next few weeks I will have a new focus. Assisting my body in the healing process. I’ll be walking the walk - s
Read the postBest vacation ever. I recently travelled with my daughter in Nassau for her birthday. Not only was the weather incredible; the food and drink superb. but my spirits were high and energy off the charts. However, with all of that said, the best part of the trip was being FIT thanks to Joanie. I was a
Read the postMeet Ann, she has been a member of our Body Sculpt Tuesday a.m. class since 2012! Her dedication to her fitness can be seen by her increased stamina and strength. Ann has even joined the cardio kickboxing program & is a part of the filming crew for two Fit Over 50 on line workouts! She is a g
Read the postClients Claudia & Charlie have made active vacations part of their lifestyle. They have hiked many of the US National Parks, Montanta, Wyoming, New Mexico and Arizona. The Dolomites in northern Italy and the Andes in Peru. Last year they set out on another adventure - this time to the Patagon
Read the postBob Torgerson here. This is a very famous photo of a rapidly flowing mountain waterfall near Flam, Norway, adjacent to the world famous Flam Mountain rail line. This particular mountain near the well known Sogne Fjord is about 1500 meters tall. The Norwegian fjords are the world’s deepest reservoir
Read the postExercise is a powerful tool for shifting your mindset and improving your mood. But without putting in the initial effort to listen to your body and give it the strength it needs, it’s always going to be a struggle.It definitely takes an extra bit of motivation and willpower at the beginning, but onc
Read the postAbout 19 million people in the United States suffer from some form of depression ranging from mild to severe. It's hard to imagine that something as seemingly intangible as the feeling of sadness is governed by science, but it's true. Emotions, like everything else found inside our bodies, can be br
Read the postHow Aerobic Exercise Improves Brain HealthLove it or hate it, there's no denying that exercise is good for you. . Regular aerobic exercise lowers your risk of heart disease, diabetes and cancer. And in the short-term, a good workout clears the mental cobwebs, helps you think clearly and makes you mo
Read the postElite and professional athletes know habits off the court road/track/rink/field/etc… are just as important as the actual training. This is because secondary lifestyle habits such as stretching, diet, stress and sleep can heavily influence performance outcomes.Sleep is one habit elite athletes take v
Read the postDid you have a nickname growing up? Mine was Chicken Legs. And let me tell you, it made me feel less-than-special. I had a complex about my legs and, being skinny, that stuck with me for years. But, as I got older, I realized how unimportant that nickname was. I realized that you cannot validate you
Read the postAs a fitness professional and all around exercise enthusiast, I have found that self-care is such an important ingredient to success, for our fitness goals and to stay strong on the journey! One of my go-to's after massage is daily CBD application. If you are not yet familiar with CBD, then you ma
Read the postI often here the question.....should I buy a cleanse?? Will that start my weight loss quicker? Well unfortunately there is no magic "pill" or "product". A cleanse is a process.....NOT a product. But following is the good news of what it is and what it does for you!Those long w
Read the postLet’s do a simple nonscientific test to see if you are dehydrated. Right now, pinch the skin on the back of your hand. Does your skin spring back into shape, like a gymnast sticking a landing? Or does it take its sweet time spreading out and settling? If your answer is the second one, you’re in need
Read the postHold on, if you are a guy, don’t leave, this information is helpful if you're a female, or know one! There are so many phases of our lives as well as our fitness -think about when you were young…..i can remember being outside all day in the summer, until streets lights came on. We were running aro
Read the postFair question. I think we all realize that the effort we put in correlates to the results we get out. But have you ever had a day that your trying to get out of working out? “I really don’t have time today….” , “I don’t have the energy today”…. Believe me, I get it, I think everyone has those days,
Read the postWhat is the benefit of group fitness?We all know we need exercise. This is no surprise to anyone. But did you know that the type of workout you choose can make a big difference in your results? My journey with fitness started with group fitness as a teenager. Sports and I did not get along when I wa
Read the postWhy Cardio Junkies Need Weight TrainingAs a female that grew up in the 80’s, I loved the high energy cardio classes that ruled then. The more jumping and sweating - the better! I can actually remember a time I’m wincing right now as I tell you that I rolled my eyes and left the last few minutes of a
Read the postPossibly the most common question I get as a fitness professional. And being a mom of five, I totally understand the new moms and not so new moms when they come to me with this question. It can feel like a daunting and frustrating task but I’m here to help you understand and learn the ropes! One of
Read the postOk, well that sounds harsh....let me clarify. When it comes to fitness, I am very regimented.....I think I need to be. Once your going against the tide of age from 35 years on, any day we are not “fighting age” we are aging. Sad but true. There are so many important byproducts of a workout.....trimm
Read the postJoanie's Wednesday class at Sawgrass is free to everyone, every week.
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