10 Minute Workouts

Real talk…I am struggling to get my strength workouts in each week. Having a 1 year old at home and daycare only three days a week makes getting everything done seem next to impossible! I know I am not the only person that feels this way (whether you have kids, a demanding job, or something else!) so I started brain storming ways to get more strength workouts into my routine.

I am extremely lucky to be able to workout during my work day a couple times a week, and thankfully the baby likes the stroller so I am able to get my steady state cardio in most days so I figured why not try to add 10 minutes of strength to each day for a little extra. This workout doesn’t have to be anything crazy, I use whatever equipment I can get my hands on at the time…I set the timer for ten minutes and I perform as many exercises as I can for that ten minutes. No breaks just work! I am 2 weeks into doing this and it is working! I am able to stick with it each day because it is only 10 minutes! I have split the days up into different body parts so this week has looked like the following:

Monday - Lower Body

Tuesday- Abs

Wednesday- Upper Body

Thursday- Cardio

Friday- Combo Moves

Are you struggling to find time to exercise? Or maybe you need to add a little extra workout to your day? Try this 10 minute idea and let us know how you feel!

How Often Should I Change My Sneakers

When it comes to working out and performing every day tasks pain free the correct footwear can make a huge difference! Today let’s chat about how often we should change our sneakers.

I think this is a given, but quality footwear is extremely important when working out, the perfect shoe for you will provide support and protection during exercising. When choosing the correct shoe make sure to take into consideration arch support, overall comfort, and be aware of the surfaces you will be training on while wearing your sneakers.

The correct time to replace your tennis shoes will be different for each person; most experts suggest changing shoes after 300-500 miles of use. Well, that’s a great recommendation if the only time you wear your sneakers is during a run or a walk but most of us wear them for many other purposes. When trying to decide if it is time to replace my tennis shoes I ask my self a few questions.

  1. Have my feet begun to hurt during my workouts?

  2. Do my arches feel unsupported while working out?

  3. Are the soles of my shoes worn enough that I am not getting adequate traction?

If I answer yes to any of those questions I know it is time to change my shoes! Now, if you’re anything like my husband (aka cheap) you will try to convince yourself that your shoes are fine…so my last rule of thumb is to replace your shoes every 6 months if you are regularly working out. With that in mind my guess is it’s time to go shopping!

How To Get A Workout In During Vacation

Are you all packed for your summer vacation? Or are you taking a quick trip to the Lake of the Ozarks for the Forth of July? We all deserve some time for relaxation and it is completely acceptable to take a week off from your typical workout, but if you’re looking to still get a workout in during vacation here are a few tips to help you out:

• Pack Lightly: don’t try to bring all your workout equipment from home, utilize your destination! A beach walk engages muscles you forgot you even had! Try kayaking at the lake, or complete a walking tour in a new city.

• Try a new gym or workout class: use your vacation to try something new, see if there is a different variation of the workouts you enjoy! Maybe grab a week long pass at a gym in the area, you might find a new workout that you love!

• Stay flexible: vacation is not the time to demand a perfect workout schedule. Your workout might consist of 3 or 4 twenty minute workouts and that’s completely fine!

Staying fit on vacation doesn’t have to be hard, utilize these tips and hopefully you will come back from vacation even more motivated than you left!

Why Should I Use a Personal Fitness Trainer?

There are many different options when it comes to beginning a workout routine. Today lets talk about the numerous reasons to use a personal fitness trainer!

  1. Expertise: The personal trainers at Live Fit each have an expertise which gives them the knowledge and skills to create effective, personalized workout plans. You can also utilize multiple personal trainers to benefit from multiple expertises. Also you will never get bored!

  2. Motivation: Sometimes the hardest part about working out is getting started! Your personal trainer will provide encouragement, accountability, and support which will help you stay committed to your fitness goals.

  3. Safety: Our certified personal trainers teach proper form and technique, which will reduce the risk of injury.

  4. Goal Setting: Your personal trainer will help you set realistic goals that challenge you but are also attainable. They also assist in assessing your fitness progress and adjusting your workout plan and goals as needed.

  5. Variety: Personal trainers keep workouts engaging and challenging. It is the worst when you become bored with your workout plan! Your personal trainer will continue to introduce new exercises, techniques, and equipment, which will help prevent boredom!

  6. Nutritional Guidance: The personal trainers at Live Fit can offer advice on nutrition and meal planning. This will allow you to reach your health and fitness goals quickly.

Overall, a personal fitness trainer can be an invaluable resource in achieving your fitness goals and maintaining a healthy lifestyle. If you are interested in learning more about how a personal trainer can benefit you please reach out to Chris at Live Fit.


How to Stay Hydrated this Summer

Well, I think we can all agree that the heat of the summer has started in Overland Park! This means staying hydrated is even more important and unfortunately more difficult. Water is important in the proper functioning of our bodies; water helps with digestion, absorption of nutrients, temperature regulation, and waste removal. If your body becomes dehydrated unfortunately these basic bodily functions are more difficult to complete which can make you feel tired and sluggish.

Now, we know we need to stay hydrated this summer so how much water should you drink? That depends on different factors including age, activity level and health conditions! But a general rule of thumb I like to follow is half your body weight in ounces plus 8 ounces for every hour of strenuous activity which could include gardening, working out, or playing at the pool. This computes to a 150lb person would needing about 75oz of water each day plus 8 ounces for any activity.

I find it easier to stay hydrated if I keep a filled water bottle close to me at all times! I know how many times I need to refill it each day and plan accordingly. If you need any additional help staying hydrated please let your personal trainer at Live Fit know!

Wrist Pain: Why and How to Prevent it

Have you ever been cruising through your workout and then BAM pain begins shooting through your wrist? Not only is this painful it is also frustrating below lets discuss a few tips and tricks to help you avoid the discomfort.

1. Identify the Cause of Your Wrist Pain: is the pain from poor form, lack of flexibility, or an underlying health condition? If you are unsure we can help, stop into our Overland Park location today to learn more.


2. Warm-up and Stretch: we commonly will warm up our legs and arms before a workout but a lot of time we forget the smaller joints. So before diving into your workout stretch your wrists, if you need more information on wrist stretches please allow one or our personal trainers to assist you.

3. Maintain Proper Form: depending on the exercise you are performing the tips and cues to eliminate wrist pain will be different; but for majority of exercises that cause wrist pain ensure your wrists are aligned under your shoulders and you are distributing the weight evenly across your palms and all your fingers. Also, engaging your core and maintaining a straight line from your head to your heels (think proper plank form) can also help alleviate unnecessary pressure on your wrists.

4. Modify the Exercise You Are Performing: If you continue to experience wrist pain despite ensuring you do not have an underlying health condition, you have properly warmed up, and you are practicing proper form you might need to modify the exercise you are performing. Our bodies need time to adjust to exercises and putting strain on our joints, modifications are great options to allow you to continue to workout while increasing strength in your joints and muscles so eventually you can perform every exercise you desire.

5. Consult a Professional if Pain Persist: if you are still experiencing pain please contact Live Fit today, our certified personal trainers and on staff therapist would love to assist if you need any additional help! We would never want pain to prevent you from enjoying the benefits of exercising!

Make Working Out Work For You

We all know that regular exercise is important for our physical and mental health, but how do we squeeze it into our already full days? How can we make working out work for us? The answer isn’t as complicated as you might think. Here are some tips on how to add exercise into your daily routine.

Change Your Mindset: First things first - change the way you think about exercise! Rather than thinking of it as an obligation or something you have to do, focus on the benefits of exercising and how it makes you feel afterwards. When you shift your attitude from “I have to” to “I get to,” it makes a world of difference. Exercise should be something that brings joy and energy into your life, not a dreaded task.   

Pick Something You Enjoy: Choose an activity you enjoy doing. If running doesn’t bring you joy, don’t force yourself to go on runs every day just because everyone else seems to like it. Find something that feels good and energizing, like dancing or taking a yoga class. There are so many types of workouts out there - find one that speaks to you, our personal trainers are certified in many different disciplines, and we would love to help you find a type of exercise that you enjoy.     

Set Yourself Up For Success: Once you choose the type of workout that works best for you, set yourself up for success by creating a schedule and setting goals. Decide what days and times would work best for you based on your lifestyle and other obligations, then plan ahead so that nothing stands in the way of working out. Having a specific plan with achievable goals will make exercising more manageable and help prevent burnout or discouragement if progress is slow at first. This is where Live Fit’s personal trainers come in handy! We would love to help you help yourself.

Working out can seem like a daunting task when our lives are already filled with commitments but there are simple steps we can take to make sure exercise fits into our daily routines without feeling too overwhelming or tedious. By changing our mindset about exercise, finding something enjoyable to do, and setting ourselves up for success through planning ahead, we can make working out work for us! So let's get moving and contact us today if the personal trainers at Live Fit can be of any help.

How Often Should I Stretch

Last week we talked about the benefits of stretching after your workout and throughout your day, this week let’s talk about how much we should be stretching.

It can be difficult to determine how much time you should spend each day on stretching. There really isn’t a set time everyone should be stretching…the truth is that everyone is different! The amount of stretching you should do depends on your fitness goals and level of flexibility. If I had to set a time most people should aim for 10-15 minutes per day. (Yes, I said every day!)

Now, where do we start? (First ensure you are not stretching cold, warm up a bit) You can start with a few basic stretches like hamstring stretches, quad stretches…think middle school gym class and then build up from there. If you need more guidance one of our personal trainers would love to guide you.

Stretching and increasing your flexibility might seem overwhelming but don’t let yourself get discouraged – 10-15 minutes per day is all it takes! Best of luck on your journey towards greater flexibility and improved physical health!

Benefits Of Stretching After Your Workout

If you’re anything like me, stretching is one of those activities that we know we should be doing more of after our workout, but it can be so hard to find the motivation! After all, some days you just want to hit the gym and go home without having to worry about stretching for an extra 20 minutes afterwards. But if you’re willing to make a little bit of effort each day, the benefits of regular stretching makes it worth it!

The Benefits Of Stretching:

• Stretching helps your muscles become more flexible, which makes them less prone to injury during physical activity.

• Stretching can help improve your range of motion and posture by allowing your muscles to move with greater ease. Not only will this help you during workouts, but it will also reduce soreness in the days following strenuous exercise.

• Stretching gives you some time to relax and practice mindfulness as well - because sometimes it’s nice to just take a break and focus on yourself!

My suggestion is to start with 5-10 minutes of stretching after your workout and then trying to add an additional 10 minutes at the end of your day. There are many stretches that can be performed while laying in bed or on the couch! Come into Live Fit and allow one of our certified personal trainers to guide you on your stretching routine.

How To Add Strength Training to Your Walking Routine

Are you looking into adding strength training to your current walking routine? Now, don’t get me wrong walking is a great way to stay in shape and keep your body healthy. But what if you want to take it up a notch? If you’re looking for an easy way to get stronger, adding strength training into your walking routine with the help of a personal trainer can be the perfect solution.

What exactly is strength training? Strength training is any type of exercise that works your muscles against resistance; this can include weights, resistance bands, or even just bodyweight exercises like push-ups, squats, and lunges! Adding strength training into your routine will give you more toned muscles and increased strength—all while continuing to get the same cardiovascular benefits from walking that you love.

When working with one of Live Fit’s certified personal trainers, your trainer can show you how to incorporate strength training into your existing walking routine by doing simple exercises before or after each walk or even adding an additional strength workout or two during the week. Your personal trainer will help you adjust your workout as needed depending on your desired results. Studies have shown that mixing cardio and weightlifting together helps burn fat more efficiently than either activity alone!

By adding strength training into your current walking routine with the help of a personal trainer, you will not only maximize results but also minimize risk of injury or overexertion. So don't wait another minute—consult with a certified personal trainer today and start strengthening those muscles! You won't regret it!

What are the Advantages of 1-on-1 Pilates Reformer Training?

What makes Pilates Reformer sessions different at Live Fit? At Live Fit we offer one-on-one pilates reformer sessions instead of group pilates reformer sessions. What are the advantages of one-on-one Pilates training over group sessions? Let’s chat more about this below:

Individualized Attention: One of the most significant benefits of one-on-one Pilates training is that the personal trainer can concentrate solely on your needs and goals. During a group pilates session the instructor must divide their attention among multiple clients, making it difficult to provide individualized attention. 

Personalized Program: With one-on-one Pilates instruction, the pilates instructor can design a program that is tailored to your specific needs and goals. This is especially useful if you have injuries, chronic pain, or other medical conditions that necessitate modifications to traditional Pilates exercises. 

Faster Progress: Because the program is tailored to your specific needs and goals, 1-on-1 Pilates training is often more effective than group sessions. The pilates trainer can concentrate on the areas that require the most attention, and you can see results faster. 

Schedule Flexibility: Clients who receive one-on-one Pilates instruction have greater scheduling flexibility. Rather than being bound by a fixed group session schedule, you can work with the pilates instructor to find a time that works best for you.

More Intense Workout: Because your pilates trainer can focus solely on your form and technique, a one-on-one Pilates session can often be more intense than a group session. Clients can benefit from this by getting more out of each workout and improving their overall fitness level. 

Accountability: You have greater accountability with 1-on-1 Pilates training because you are working directly with a trainer who is solely focused on your progress. This can assist you in remaining motivated and committed to your fitness goals. 

Individualized attention, personalized programs, faster progress, flexibility, more intense workouts, and greater accountability are all advantages of 1-on-1 Pilates training over group sessions. If you are interested in learning more about pilates reformer sessions in Overland Park and Leawood please contact us today to set up a FREE CONSULTATION.

Why Personal Fitness Training Can Be More Effective Than Gym Memberships or Home Equipment

Have you ever wondered why Personal Fitness Training can be more effective than a traditional gym memberships or at home equipment? What makes working out alone so difficult and how can a personal trainer make this easier; lets chat more about that below.

Personal Trainers Provide:

  • Tailored Guidance for Optimal Results

  • Accountablity and Motivation

  • Customizable Programs to Fit Your Schedule and Preferences

  • Ensure Injury Prevention and Proper Technique

Personal Training can be a highly effective way to achieve your fitness goals because it provides tailored guidance and support to help you achieve your desired level of physical fitness. Personal training also helps you stay accountable and motivated, which is essential for anyone looking to make long-term changes to their health and fitness.

Many people who have gym memberships or home workout equipment struggle to use them consistently or effectively, often due to a lack of motivation or knowledge about how to create an effective workout routine. A personal trainer, on the other hand, can assist you in setting attainable goals and developing a workout plan that is tailored to your specific needs and abilities. Your personal trainer can also offer ongoing support and encouragement, allowing you to stay on track and make the most of your time and effort. 

Another advantage of personal fitness training is that it can be tailored to your schedule and preferences. This is especially important for people who have hectic schedules or find it difficult to find the time or energy to exercise on a regular basis. A personal trainer can help you develop a workout plan that fits your schedule, whether it's early morning workouts, lunchtime workouts, or evening training sessions. 

Finally, personal fitness training can help you avoid common mistakes or injuries that can occur when exercising without proper guidance. Our skilled trainers can teach you proper form and technique for various exercises, allowing you to get the most out of your workouts while reducing your risk of injury. 

Overall, personal fitness training can be a highly effective way to improve your physical fitness and achieve your goals. If you are interested in learning more about personal training at Live Fit please contact us today. We are happy to have two locations located near south Overland Park and Leawood.

Pilates isn't Just for the Gals!

When you think of Pilates, what comes to mind? For many people, the image of a female fitness enthusiast in a leotard and leg warmers is what immediately pops into their head…but contrary to popular belief, Pilates isn't just for the ladies—it can be just as beneficial for male clients too! Let's take a closer look at why every guy should consider adding this type of exercise to his workout routine.

What Are The Benefits of Pilates for Men?
First and foremost, Pilates helps improve posture and alignment. This is especially important for men who spend much of their day sitting at a desk or hunched over a computer screen. With regular Pilates practice, your core muscles will get stronger and you'll be able to stand taller and straighter with improved posture.

Pilates also benefits your mental health in addition to your physical health. It helps promote mindfulness by slowing down your movements so that you can focus on each rep more intently. This allows you to become aware of how your body feels while performing each exercise and forces you to stay present in the moment rather than letting your mind wander off elsewhere. And because it incorporates deep breathing exercises into its routines, it also helps reduce stress levels which can improve overall well-being.

Finally, if you're looking to switch things up from traditional free weights or machines-based exercises, then Pilates is an ideal choice due its low impact movements that still build strength without causing pain to your joints. It's a fun way to work out different parts of the body while still getting an effective workout—and no one has ever complained about having too much fun when exercising!

Adding Pilates into your workout routine can help take your fitness goals to new heights if you need assistance please contact Live Fit TODAY! Don't let anyone tell you that Pilates is just for women—it's definitely something that every man should consider giving a go!

Why Does My Neck Hurt After A Workout?

If you’re a regular at the gym chances are you’ve experienced the dread of neck pain after a workout. Whether it’s from lifting weights or running on the treadmill, a sore neck can be an unwelcome companion for days after your workout. But why does my neck hurt after a workout? Let’s chat about it!

The culprit could be Poor Posture and Pore Flexibility. When you slouch during your workout, your muscles are doing more work than need be, resulting in strain and pain. Slouching can also hinder your breathing which makes it harder for your body to get oxygen to your muscles which can also lead to fatigue and stiffness. So how do we fix this? Make sure that when you’re working out, you’re using proper technique and incorporate flexibility training into your routine. Flexibility helps improve range of motion in the shoulders and neck area which will reduce tension in those areas. If you are question where to start with correcting your form or improving your flexibility the personal trainers at both of our locations in Overland Park and Leawood would love to help guide you during your workouts.

The second culprit could be Poor Fit Equipment. Your equipment might not be fitted properly for you – if it's too large or too small, it can cause neck strain while using them. Make sure that the weight bench is the right size for you and that the weights fit comfortably in your hand so there's no extra stress on any part of your body while using them. Once again our fitness trainers would love to teach you how to utilize your personal workout equipment or our gym equipment to ensure you are performing each exercise properly.

All in all, there are several reasons why workout-related neck pain may occur - but they all boil down to one thing: taking care of yourself! Make sure that you take proper precautions before exercising (i.e., warming up!), maintain good form during exercise, use properly fitted equipment, stretch regularly, and cool down after each session to minimize risk of injury or strain. With these tips in mind, soon enough you won't have to worry about post-workout woe anymore! Happy sweating!

Love Letters from Our Clients

Our clients are the best part of Live Fit! Helping each of you reach your health and fitness goals is what keeps us striving to be the best personal training studio in Overland Park. We are always so thankful for your reviews and feedback. We will continue to provide as many services which improve each of our clients health conveniently and efficiently. If you have any requests please let your personal trainer know! In honor of Valentines Day we wanted to highlight a few of the most recent “Love Letters” or reviews from our clients check them out below:

“I love working out at Live Fit. It’s an awesome facility with great trainers! Everyone is so friendly and the facility is very clean. It’s a great amount of space but not overwhelmingly big and I like that it never feels crowded. They have the best equipment, but really, the team of trainers is what has me hooked. Give it a try, you won’t regret it!” - Mallory

“Live Fit is awesome! I went in trying to gain weight by putting on muscle and I’ve done exactly that. All my workouts have gone up in weight and the great instruction has gotten me to my goals and to set new ones already in just 3 months!” -Alex

“Chris is a really nice guy and pleasant to discuss fitness goals with. When I was interviewing trainers, I told him I needed something fun to keep me engaged. He suggested boxing and I jumped at the chance to do something I always wanted to try. I've been boxing weekly with Chris for over a year now and really enjoy our sessions. It was fun taking my husband to a session and getting to see how far I've progressed beyond my first novice boxing attempts.” -Lydia

“I've really enjoyed my time as a client! Great facilities and equipment. The trainers are very knowledgeable, professional, and kind. They have great plans that work for my fitness goals and schedule.” -Jared

Happy Valentine’s Day!

xoxo Live Fit Personal Training

Benefits of Weight Training for Women

Weight training is commonly thought to be a male-dominated activity, but did you know that it also provides a number of physiological benefits to women?

Benefits of Weight Training for Women:

  • Increase muscle mass and strength. Unfortunately women naturally lose muscle mass as they age, which can lead to a decrease in metabolism and an increase in body fat. Weight training can help to counteract this by increasing and maintaining muscle mass.

  • Increase metabolism which will inevitably more calories even while at rest preventing unnecessary weight gain

  • Improved bone density. Unfortunately women are more likely than men to develop osteoporosis, a condition characterized by a loss of bone density. Weight training, particularly exercises involving weight lifting or the use of resistance bands, can help to increase bone density and reduce the risk of osteoporosis.

  • Improved overall body composition. Weight training can help to create a leaner and more toned physique by building muscle and burning fat.

  • Improved cardiovascular health. Your heart rate increases as you lift the weight and exercise, which is beneficial to your cardiovascular health.

So don’t ever let someone tell you weight training is only for men! Live Fit is happy to help you begin your weight training regiment if help is needed! It's an excellent addition to any fitness routine and can help you become healthier and more confident. Contact Us today for more information!

Health Benefits of An Infrared Sauna

If you’re looking for a way to relax and improve your health, an infrared sauna session at Live Fit may be the answer! Let’s chat about the many health benefits of infrared saunas and how they can help you achieve better overall health. From detoxification to improved circulation, infrared saunas have been proven to provide a variety of health benefits that can help you feel your best. Read on to learn more about the amazing benefits of infrared saunas!

What exactly is an Infrared Sauna? The science behind infrared saunas is a little over my head but an infrared sauna is a type of dry heat sauna that utilizes the power of infrared light to generate the heat which penetrates deep into the body. This allows your body to then naturally emit the infrared radiation which increases blood circulation and energy throughout the body. This helps you to detoxify and reduce inflammation. This can help you improve your muscle tone, sleep better, lower your risk of heart disease, and more!

Infrared saunas have also been proven to relieve pain from arthritis or injuries, improve mood and mental clarity, increase endurance and lung capacity, boost metabolism, and more.

If you want to try an infrared sauna session at Live Fit contact us today for more information!

Magazine Featuring: Linda

We all know our trainers are the best but it’s always amazing to see them featured by others! Our trainer, Linda was featured in Canvas Rebel Magazine and we loved reading her story. Learn more about her journey to becoming a personal trainer HERE.

Linda started her career as an occupational therapist and continues to excel as a personal trainer at Live Fit. Thank you Linda for all you do for Live Fit and your awesome clients.


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