Stay Fit During Christmas Week

The holidays are a time for joy, celebration, and indulging in delicious food. But amidst the festive cheer, it can be challenging to keep your fitness routine on track. To help you stay active and energized during Christmas week, here's a quick at-home workout that you can easily incorporate into your busy schedule. It requires no equipment and can be done in the comfort of your living room. Let's dive in!

Warm-Up (5 minutes):

- Start with light marching or jogging in place for 2 minutes to get your blood flowing.

- Follow up with dynamic stretches like arm circles, leg swings, and gentle torso twists to loosen up your muscles.

Circuit Workout:

- Jumping Jacks (1 minute): A great full-body exercise to increase heart rate and tone muscles. Jump your feet out wide while raising your arms overhead.

- Bodyweight Squats (1 minute): Stand with feet shoulder-width apart, lower your body as if sitting down, and push through your heels to return to standing.

- Push-Ups (1 minute): Keep your hands shoulder-width apart, lower your chest to the ground, and push back up. Modify by dropping to knees if needed.

- Mountain Climbers (1 minute): In plank position, quickly alternate bringing knees towards the chest for a full-body cardio burst.

- Plank Hold (1 minute): Keep your body in a straight line from head to toe, engaging your core for stability. Remember you can always drop to your knees for a slight modification!

Take a 1-minute rest, then repeat the circuit 3 more times.

3. Cool Down (5 minutes):

- Statically stretch major muscle groups like hamstrings, quads, shoulders, and back.

- Incorporate deep breathing exercises to relax and center yourself so you are ready for all the family fun!

From all of the personal trainers at Live Fit, we wish you a merry and active Christmas and Holiday season!

Stay Active During the Winter Months

Winter’s chill shouldn’t freeze your fitness routine. While the colder months may tempt you to skip a workout, embracing outdoor activities during this time can boost your mood, strengthen your immune system, and torch calories. Whether you're a regular at the gym or just starting, here are some tips to keep your workouts safe and effective during the chilly season.

• Dress in Layers

Layering is essential in cold weather workouts. Start with a moisture-wicking base layer to keep sweat off your skin. Add an insulating middle layer for warmth, and top it with a water-resistant outer shell. Remember, it’s better to be slightly cool when you start, as you'll warm up quickly once you get moving.

• Warm Up Indoors

Before heading outside, jump-start your body with a short indoor warm-up. Dynamic exercises like jumping jacks, leg swings, or arm circles increase your heart rate and prepare your muscles, reducing the risk of injury.

• Protect Your Extremities

Hands, feet, and ears are particularly vulnerable to cold. Invest in good gloves, thick socks, and a warm hat or headband.

• Be Visible

Winter days are shorter, meaning you may find yourself running in low-light conditions. Wear bright reflective gear to ensure you're visible to drivers.

• Hydrate and Fuel Properly

Staying hydrated is just as important in winter as it is in the summer. Cold air can be dehydrating, so drink water before, during, and after your workout. Consume a healthy snack beforehand to fuel your exercise.

• Modify Your Routine

If conditions are too harsh, modify your workout. Indoor options are always available, body weight exercises, indoor cardio, or even trying a new gym are great options!

Remember, consistency is key during your health and fitness journey! Don’t let a little cold weather stop you! As always the personal trainers at Live Fit are always available to help!

Happy Thanksgiving from Live Fit

Thanksgiving is a time for reflection, gratitude, and delicious meals! At Live Fit, we see it as an opportunity to blend enjoyment and healthy habits.

Starting the morning off with a family walk or Turkey Trot to boost mood, energy, and metabolism…all while creating memories together!

Then enjoy rich dishes mindfully by taking smaller portions and savoring each bite. You can always try using healthier ingredients like olive oil or Greek yogurt. (Or just go for your family recipes! It’s only one day)

Make sure you stay hydrated this helps aid in digestion and regulate appetite. If you’re consuming alcohol try to drink one glass of water for every alcoholic drink.

One of our family traditions is to share something you're thankful for before the meal to help start fun conversations.

Last why not engage in a post-meal walk, touch football, or a family dance-off to mix fun and physical activity after enjoying all the amazing food!

The trainers at Live Fit are so thankful for each and everyone of you, and we hope you enjoy a wonderful holiday season with your friends and family.

Happy Thanksgiving!

Staying Fit During the Holidays

The holidays are a joyful time packed with family gatherings, delicious food, and perhaps some travel. Obviously these moments are so important, but they can sometimes disrupt our regular fitness routines. But fear not! With a little planning and creativity, you can stay active and healthy without sacrificing holiday fun. Let’s chat about some fun and easy options:

Virtual Training: All of the trainers at Live Fit are happy to offer Zoom or online workouts! So never miss a workout due to travel or family plans, workouts can be done in a hotel gym or outside with little to no equipment! Your trainer is creative and can find unique was to workout regardless of the location.

Family Fun Workouts: The holidays mean extra family/kid time so why not turn holiday family time into an opportunity for fitness by involving the kids in some fun, active play! Try any or all of these options:

• Dance Parties

• Outdoor Adventures

• Playground Workouts

Quick Workouts: When time is of the essence, a 10 minute workout can work wonders for not only your body but also your mind! Try one of these workouts:

• Tabata Routine: Choose four exercises—such as jumping jacks, push-ups, squats, and burpees—and perform each for 20 seconds with a 10-second rest in between. Repeat the cycle twice.

• Core Blast: Perform a series of 30-second planks, including front planks and side planks on each side, to engage and strengthen your core.

• Travel-Friendly Circuit: Pack small weights or resistance bands to do curls, tricep extensions, and shoulder presses for a quick upper body workout. No equipment? Bodyweight exercises like push-ups and tricep dips work fine, too.

Staying active during the holidays and while traveling doesn’t have to be a daunting task. Remember, it’s all about balance and making the most of the time you have. Happy holidays and safe travels! 🌟

Donate Your Left Over Halloween Candy

Halloween is a time filled with spooky fun, costumes, and, of course, candy! While your trick-or-treaters have likely enjoyed a sugar rush now what do we do with the leftover candy piling up? Instead of letting those sweets go to waste or contribute to excessive sugar intake, Live Fit invites you to join us in making a difference for families in need!

Live Fit will be collecting candy until November 17th to donate to our local Ronald McDonald House. The Ronald McDonald House supports families with sick children, providing them with a "home away from home" during their hospital stays. Your leftover candy can bring smiles and a little sweetness to these families' lives!

Tell friends, family, and neighbors about this initiative. The more candy we collect, the more joy we can spread!

Quick and Simple Workout

Quick No Excuses Total Body Workout!

Need a total body workout but short on time? This 25 minute routine will help you get fit fast, no equipment needed!

Warm-Up (3 Minutes)

Arm Circles: 1 minute, large circles to get your shoulders warm.

Leg Swings: 1 minute, front to back, for hip flexibility.

Jumping Jacks: 1 minute, to get your heart rate up (you can step instead of jumping for a modification)

Workout:

Repeat each exercise for 40 seconds, followed by 20 seconds of rest and repeat 3 times.

1. Squats: Work your legs and glutes. Keep your back straight, and don’t let your knees go past your toes.

2. Push-Ups: Targets chest and arms. Modify with knees on the ground if needed.

3. Plank: Hold a solid plank to engage your core. Keep your body in a straight line.

4. Lunges: Alternate legs, stepping forward, and keep your knee directly over your ankle.

5. Burpees: Drop into a push-up, hop back up (or step), and jump.

6. Bicycle Crunches: Lie on your back, alternating knee to opposite elbow for core strength.

Cool Down (2-5 Minutes)

Child’s Pose: Stretch your back and relax.

Hamstring Stretch: Sit down, reach for your toes to release your legs.

Arm Stretch: Extend one arm across and use the other to pull it close.

Finish up feeling energized and strong! Come into Live Fit today if you need modifications to suit your fitness level. Happy sweating!

Protein Guide for Women

Let’s talk protein; protein is really important for muscles, immune system, and hormones. Women’s protein needs can change, especially during pregnancy and menopause. Here’s a quick guide on how much protein women need and where you can get your daily protein needs from!

How Much Protein Do I Need?

• Average Woman: Needs about half your weight in grams of protein.

• Women Looking to Build Muscle need more protein.

• Active Women: More exercise means more protein needed for muscle recovery.

• Pregnancy/Breastfeeding: Need an additional 30 grams daily to support baby’s growth.

• Older Women: Need a bit more to prevent muscle loss.

Protein Sources

• Lean Meats: Chicken, turkey, lean beef or pork.

• Fish/Seafood: Great for protein and heart-healthy omega-3s.

• Dairy: Milk, cheese, yogurt also provide calcium.

• Eggs: Easy, complete protein source.

There are also many Plant Sources that are high in protein.

• Legumes: Lentils, beans, chickpeas have lots of protein and fiber.

• Nuts/Seeds: Almonds, chia, flaxseeds give protein and healthy fats.

• Soy Products: Tofu, tempeh, edamame good for vegetarians and vegans.

If you have any additional questions our certified personal trainers in Overland Park are happy to help! Call/text today for more information.

Preparing for Your First Pilates Session

We are so excited you’re going to begin your Pilates journey at Live Fit! Here’s how to prepare for your first session to ensure you make the most of it:

Understand What Pilates Is

Pilates focuses on core strength, flexibility, and overall body awareness. It’s a low-impact workout that’s great for all fitness levels!

Wear the Right Clothing

Choose comfortable, form-fitting clothes that allow you to move freely. Avoid anything too loose as it might get in the way during exercises. We always suggest men wear long pants or tight shorts under their shorts to prevent a wardrobe malfunction.

Bring the Essentials

All you really need is a water bottle Live Fit provides small towels if you need one! You will most likely be barefooted so bring sticky socks if you would like to wear socks.

Stay Hydrated and Eat Light

Hydrate before class, and eat a light meal or snack about an hour before. Avoid heavy meals right before your session to prevent discomfort.

Communicate with Your Personal Trainer

Let your instructor know if you’re new to Pilates. Share any injuries or concerns you have so they can provide modifications and guidance.

Stay Open-Minded and Relax

Pilates might feel a bit foreign at first, but that’s okay! Stay open-minded and relaxed.

Enjoy your first Pilates session and the start of a healthier journey.

Getting Back into a Routine During the School Year

I can’t believe the new school year is in full swing! I think it’s easier to get back into a routine now that kids are back in school and there is a more standard “schedule”. Balancing school activities with a healthy lifestyle can be challenging, but with a little planning, it's absolutely achievable. Here's how to get back into a groove with nutritious eating and regular workouts.

1. Plan Your Meals

Planning meals ahead can save time and help maintain a healthy diet. Try meal prepping on weekends:

2. Smart Snacking

Keep healthy snacks handy to maintain energy levels throughout the day. think easy to grab for you and the kids! You could consider:

- Fruit and Nut Mixes

- Veggie Sticks Hummus

- Greek Yogurt w/ Fruit

3. Stay Hydrated

Proper hydration is key to maintaining energy and focus. Carry a water bottle and aim to drink 8-10 glasses per day.

4. Schedule your Exercise just like you would a meeting! This could be a quick walk during your kids baseball practice or a personal training sessions over your lunch break

5. Make It Fun

Working out should be enjoyable. Mix up your routine with variety. Live Fit offers a variety of personal training styles including Mitt Boxing, Pilates, and Strength Training.

Don’t stress about perfection. Balance schoolwork, social activities, and personal time. It’s important to listen to your body and give yourself grace.

By incorporating these tips into your routine, you'll be well on your way to a healthier, happier school year. Remember, consistency is key, and small changes can lead to big results over time! As always the certified personal trainers at Live Fit in Overland Park are available to help!

The Benefits of Fat in Your Diet

When it comes to maintaining a healthy diet, fat often gets a bad rap. However, healthy fats are an essential part of a balanced diet and can provide numerous health benefits. Understanding the benefits can help you make more informed choices about your nutrition

1. Energy Source

Fats are a dense source of energy. Each gram of fat provides 9 calories, which is more than double the energy provided by carbohydrates and proteins. This energy is important for living and maintaining body functions

2. Nutrient Absorption

Certain vitamins require fat to be absorbed and utilized by the body. Including healthy fats in your diet helps ensure that you get the maximum benefit from these essential nutrients! No one wants to eat vegetables for nothing 😉

3. Heart Health

Not all fats are created equal. Healthy fats, such as monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts, and fish, can help reduce bad cholesterol levels and lower the risk of heart disease. Omega-3 fatty acids, in particular, are known to have numerous heart health benefits so make sure to include them in your diet

4. Brain Function

Your brain is nearly 60% fat, and it requires healthy fats to function optimally. Omega-3 fatty acids help improve memory, reduce inflammation, and support mood regulation.

5. Satiety and Weight Management

Including healthy fats in your diet can help you feel fuller for longer periods, which can aid in weight management. Fats slow down the digestion process which helps to prevent overeating by keeping hunger at bay.

Tips for Including Healthy Fats in Your Diet:

1. Cook with olive oil or avocado oil instead of butter or margarine.

2. Add a handful of nuts and seeds to your salads or yogurt.

3. Snack on avocado slices or use avocado as a spread on toast.

4. Include fatty fish like salmon or mackerel in your meals a few times a week.

5. Use nut butters as a healthy topping for fruits or whole-grain bread.

Remember, moderation is key. While healthy fats are beneficial, consuming them in excessive amounts can lead to weight gain. Balance your intake with other nutrient-rich foods to maintain a well-rounded diet.

Understanding Your Pelvic Floor

When it comes to fitness, many of us focus on strengthening our core, arms, and legs. But have you ever considered the health of your pelvic floor? Often overlooked, the pelvic floor plays a critical role in our overall well-being!

Now you might be asking, what the heck is my Pelvic Floor? The pelvic floor is a group of muscles and ligaments that support the bladder, rectum, and internal reproductive organs. Think of it like a hammock at the base of your pelvis. These muscles control the release of urine, bowel movements, and, for women, play a significant role in labor

Why is Training the Pelvic Floor Important? It can prevent incontinence, support core stability, and aid in postpartum recovery along with many other benefits.

Now how do I train my Pelvic Floor? Training your pelvic floor doesn’t require heavy lifting or fancy equipment. Try these exercises listed below:

- Kegels: The most well-known exercise involves contracting and relaxing the pelvic floor muscles. Imagine trying to stop the flow of urine midstream. Hold this contraction for 5-10 seconds, then relax. (Side note not all pelvic floor problems are fixed with kegels!)

- Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your pelvic floor muscles.

- Squats: While squats primarily strengthen your legs and glutes, they also engage the pelvic floor when done correctly. Inhale, lower yourself into a squat, ensuring your knees don’t extend past your toes, exhale and squeeze your pelvic floor as you return to a standing position.

- Stretching: Not only is strengthening your pelvic floor important stretching is also extremely important! Stretches like child’s pose can help significantly.

If you are interested in additional help many of our personal trainers at Live Fit would be happy to help incorporate pelvic floor exercises into your routine, contact us today to learn more. And if you continue to experience ongoing issues with incontinence, pelvic pain, or other related concerns, it’s important to consult with a healthcare professional this pain is not normal and should never be dismissed.

Knee Cap Pain: What Causes It and How to Fix It

At Live Fit, we understand how frustrating knee cap pain can be. This common ailment (patellofemoral pain syndrome), can affect your life and ability to achieve your fitness goals. Don't let knee pain keep you from achieving your fitness goals, allow our team of skilled personal trainers to help you navigate and overcome this discomfort.

Knee cap pain often happens because of overuse, weak muscles, and or improper form. If you're experiencing knee cap pain, you might notice symptoms such as aching or sharp pain behind or around the knee cap, increased pain during activities, or knee stiffness after extended periods of sitting. Our personal trainers at Live Fit specialize in creating customized fitness plans that address and alleviate pain. The process our trainers take to create your customized training routine is listed below:

1. Individualized Assessment

During your initial consultation, your trainer conducts a thorough assessment to identify the specific cause of your knee pain. This includes evaluating your movement patterns, strength, flexibility, and any previous injury history.

2. Strengthen the Knee

Weak muscles contribute significantly to knee pain. Your trainer focuses on strengthening the muscles around your knee, particularly the quadriceps and hip abductors.

3. Increase Flexibility

Tight muscles around the knee can make the pain worse. Your trainer will incorporate stretching and mobility exercises to ensure your muscles and joints are flexible, promoting better movement patterns.

4. Correct Your Form

Improper form during exercises is a key factor in knee pain. Your trainer will ensure you're performing exercises with the correct technique, reducing strain on your knees. This includes adjustments to your posture, foot alignment, and overall mechanics during workouts.

5. Personalize Your Workout

Every individual is unique, and so is your workout plan. Based on your assessment, your trainer will design a fitness program tailored to your needs. We focus on exercises that build strength and stability while minimizing stress on your knees.

Don't let knee cap pain dictate your life. Contact us today to schedule your Free Consultation and take the first step towards a healthier, pain-free you with Live Fit!

Summer Fitness

Summer is a time for relaxation, fun, and making memories with family. At Live Fit we believe in a balanced approach to fitness, which includes enjoying life beyond the gym! This summer, our personal trainers have been doing just that—having a blast with their families, soaking up the sun, and creating lasting moments. Take a look below to see some photos of our personal trainers and their families this summer!

We invite you to join us in celebrating life, fitness, and family! We love to see photos of your summer adventures so make sure to bring them in next time you are working out!

Importance of Staying Hydrated

Hydration often plays second fiddle to exercise routines and diet, but it is truly essential for sustaining a healthy lifestyle. Here’s why it matters and how to stay hydrated:

1. Regulates Temperature: Keeps your body cool during intense activity.

2. Transports Nutrients: Fuels muscles by delivering essential nutrients.

3. Boosts Performance: Dehydration can weaken strength, speed, and endurance.

4. Aids Recovery: Flushes out toxins post-exercise which prevents excessive soreness

Let’s chat about the signs of Dehydration:

- Thirst and dry mouth

- Fatigue

- Dizziness

- Dark yellow urine

- Lack of sweat during workouts

Now I am sure you’re wondering how much water should I be drinking?

Pre-Workout: 16-20 ounces, 2-3 hours before.

During Workout: 8 ounces every 20 minutes.

Post-Workout: 16-24 ounces for every hour of workout.

If you have any more questions about hydration come chat with one of our personal trainers or nutrition coaches! Stay hydrated and LIVE FIT!

30-Minute No Equipment Workout

Schools out for SUMMER! (Insert singing voice 😉) Now that our kids are home for summer getting in a quality workout can be a little more challenging so I wanted to provide a 30-minute bodyweight workout that requires no equipment and can be done anywhere. You can do this workout in your backyard, at the park, or even in your living room while keeping an eye on the kids. Stay active and energized this summer with this efficient workout routine!

Warm-Up:

- 1 minute of high knees (or walking)

- 1 minute of jumping jacks (or arm circles)

Circuit (repeat 3 times):

1. Bodyweight Squats x 20 reps

2. Push-Ups x 15 reps (on knees if needed)

3. Reverse Lunges x 12 reps per leg

4. Plank x 30 seconds

5. Mountain Climbers x 30 seconds

6. Bicycle Crunches x 20 reps

7. Burpees x 10 reps

Cool Down:

- 3 minutes of stretching (focus on legs, arms, back)

Stay active, have fun, and involve the kids in this summer workout routine!

Smoothie Hacks!

I have been loving smoothies since it has started warming up in Overland Park! Smoothies are a quick and easy meal that you can pack with nutrients. Check out these quick and tasty add-ins to make your smoothie a nutritional powerhouse.

1. Kefir: Probiotic-packed and creamy, kefir is a gut-friendly addition that adds a tangy kick to your smoothie.

2. Avocado: Creamy, rich, and full of good fats, avocado adds fiber and a velvety texture to your drink.

3. Chia Seeds: These tiny seeds are bursting with omega-3s, fiber, and antioxidants, perfect for a fulfilling crunch.

4. Spinach: Sneak in some greens with spinach, rich in vitamins and antioxidants. It blends seamlessly without overpowering the taste. (It does make your smoothie a funny color)

5. Frozen Fruit: It seems at my house there are always a few berries left over at the end of the week, I now just throw those in the freezer and add them to my smoothies!

Let us know if you upgrade your daily smoothie with these simple add-ins! Live fit is happy to help you find the perfect blend (pun intended) of nutrients and taste to meet your health and wellness needs.

Clearly forgot to take a photo before I drank my smoothie, but this was blackberries, banana, kefir, chia seeds, and a splash of water!

Why is my Elbow Hurting?

Hey there, we have discussed why our hand is hurting in the past so today I thought we could talk about why the heck our elbow is hurting! Elbow pain can be a real pain (pun intended), but with the right care, you can find relief and get back to doing what you love. Whether it's from overuse, sports, or repetitive movements, elbow pain is a common issue that deserves some attention.

If you're dealing with that nagging elbow discomfort, it's time to listen to what your body is telling you. The personal trainers at Live Fit would love to help, but In the meantime, here are some simple tips to ease the pain:

1. Give Your Elbow Some Rest: Take a break from activities that aggravate your elbow. This could include golf, tennis, or even gardening!

2. Ice Your Elbow: Icing can work wonders for reducing swelling and numbing the pain.

3. Stretch and Strengthen: Gentle stretches and exercises can help improve flexibility and strength which will speed up the healing process. This is where the trainers at Live Fit can help!

4. Manage the Pain: Make sure to talk with your doctor about pain management options which sometimes can include anti-inflammatory medication

Hopefully these tips help you begin your healing journey today!

The Power of a Scheduled Personal Training Appointment

In the search for better health having a personal trainer by your side can make all the difference! Your trainer will create a customized workout, encourage you, and provide much more! But have you ever stopped to think about the importance of just having the appointment?

The appointment with your personal trainer is the key to getting you moving and motivated for your workout! It sets the tone for your fitness journey and ensures you carve out dedicated time for exercise. You have committed to a scheduled training session, you prioritize your health goals and create accountability for yourself. The personal training appointment serves as a reminder to prioritize self-care and invest in yourself. It eliminates excuses and provides the structure needed to kickstart your workout routine. This helps you make better decisions throughout the week regarding your nutrition and hopefully encourages you to workout even without your personal trainer.

So, whether it's an early morning session or an evening workout, that scheduled appointment with your trainer is the first step towards achieving your fitness goals and living a healthier lifestyle! Contact us today to get your first appointment scheduled!

What Are Macronutrients

Have you heard the term macronutrients and wonder what the heck are those? Well, they are the main nutrients our bodies need in large amounts to function well and include carbohydrates, proteins and fats.

- Carbs are our body's energy source from foods like grains, fruits, and veggies.

- Proteins repair tissues and are found in meat, fish, dairy, beans, and nuts.

- Fats provide energy, absorb vitamins, and support brain function.

Balancing all these macronutrients together is what makes up our diet. All three nutrients (carbs, proteins, and fats) are necessary for energy and overall health. Finding the right mix of these nutrients allows you to have a healthy, energized body.

Now, how do you figure out the right balance of carbohydrates, proteins, and fats for your body? Let's break it down into a few steps to help you dial in on your macronutrient needs.

1. Set Clear Goals: Whether you're trying to lose weight, increase muscle, or maintain a health lifestyle your macronutrient requirements will vary based on your specific needs.

2. Crunch the Numbers: There are many online calculators that can calculate the ideal mix of carbs, proteins, and fats that line up with your goals.

3. Activity Matters: Make sure you take in to account your physical activity and exercise routine. If you’re extremely active you may need more carbs for energy and protein for muscle repair! Do not skimp on protein!

By following these steps and customizing your macronutrient intake to suit your goals, activity level, and individual preferences, you will start feeling better each day! If this seems overwhelming to do on your own Live Fit offers nutrition counseling as well as personal training! Come in today to find out more and start on your path to health living!

Benefits of Deep Squats

While I was pregnant and preparing for labor, deep squats were a recommended exercise! Prior to being pregnant I didn’t regularly practice deep squats but I quickly discovered their benefits. Continuing performing deep squats postpartum has greatly benefited my overall health. Check out some benefits of deep squats below:

1. Strength: Engages multiple muscle groups for increased strength.

2. Flexibility: Improves hip and ankle flexibility. (Something most of us struggle with)

3. Posture: Strengthens core muscles for better posture. (Let’s be real we all need help here!)

4. Balance: Enhances balance and stability.

5. Injury Prevention: Strengthens joints and reduces injury risk.

If you begin incorporating deep squats gradually into your routine I think you will see amazing benefits over the next few months. The personal trainers at Live Fit would love to help you improve your deep squat form today!