Summer Sessions

I think it’s clear that summer has officially started! It’s been about one thousand degrees for the last few weeks in Overland Park and we are trying and dialing to adjust.

What is your favorite and least favorite part of summer? My least favorite is when it is 100 degrees and harder to exercise outside…I am not a morning person so having to wake up early to run the dog is not fun! My favorite is the long days where you can pack in so many activities and the fact that so many of our college student clients are back in town! Summer workouts are always so much fun because we get to catch up on the school year and everything in between!

Don’t forget if you haven’t been into Live Fit in the last three months contact us today yo receive a free personal training session!

Let us know your plans for this summer, we hope it includes a few fun workouts at Live Fit.

Schools Out for Summer!

We have almost officially made it through another school year! I think most parents and kids can say the 2020-2021 school year was extremely different than any other school year and are happy to be coming out on the other side of this pandemic!

Now that school is out do you all have plans for this summer? How do you keep the kids and yourself from just vegging out behind the tv or computer? We thought it would be fun to compile a list of summer activities that can be done with (or let’s be honest without) the kids this summer that will help keep us all active! Let us know if you try any of these activities or if you have tried them before; many are new to me and are going on my list!

Hiking: There are many great hiking trails near us. Hiking is a great workout and choosing a new trail can add extra challenges. The Parkville Nature Sanctuary is beautiful and has trails appropriate for all fitness levels; you even get to see a waterfall.

Frisbee Golf: Try to pick up a new sport! Frisbee golf is great because it requires a lot of walking (even more if you are not so great) and there are many amazing frisbee golf courses around Overland Park.

Swimming: Swimming is a great aerobic exercise to do during the summer when it is so hot! Skip that long run and jump in the pool for a challenging cardiovascular workout. Don’t forget your sunscreen!

Rent a Kayak or Canoe: Rowing is a great total body workout! Did you know you can rent kayaks and canoes at Lake Olathe? This is for sure on my list to do this summer!

Do you have any other ideas to add to our list? We can’t wait for this rain to move on so we can get outside and get moving!

Recovery

What does your typical workout schedule look like? Do you workout 2, 3, 4, 5, 6, of 7 days a week? Do you prefer strength, cardio, or Pilates? Maybe a bit of all three? Do you schedule a recovery day or time at the beginning or end of each workout to recover?

Recovery is important to ensure you live a pain free life! Live Fit offers Recovery Sessions as add on services to your workouts. During these recovery sessions your personal trainer will combine the use of percussion therapy, massage, stretching, and rehabilitation exercises to ensure you are able to workout and live your life pain free.

Want to learn more about a Recovery session at Live Fit? Come in for a FREE Consultation to see if one of our certified personal trainers can increase your quality of life by helping you feel better through stretching and massage.  

Try Something New at Live Fit

When was the last time you tried something new? Maybe a new recipe, a new way of thinking, or a new type of exercise?

I am a creature of routine, certain house chores happen each day of the week, laundry is completed every Monday/Thursday, grocery shop gets done on Wednesday’s.

Don’t get me wrong, I thrive on routine but every once in a while I begin to feel anxious and I know I need to try something new! This could be a simple change in my routine or maybe something crazy like sky diving (just kidding…kind of).

Trying something new not only challenges us physically but mentally as well! Routine’s can always be made better, exercise can become fun again, looking at a problem through someone else’s eyes might allow you to learn something new.

Spring has officially begun and it’s literally the time of new begginings, the grass is turning green, you can see new buds on trees, and flowers are blooming. Maybe it’s time for us all to try something new as well!

Live Fit has 12 trainers who all specialize in different training techniques, if you are interested in trying a new workout contact us today! Our trainers skills range from yoga, Pilates, agility training, mitt boxing, and everything in between! We hope to see you soon…maybe a little bit outside of your comfort zone.

Virtual Personal Training at Live Fit

Today a long term client and I were training virtually while she was on vacation in Los Angeles. Her husband came into the camera view to allow his wife to say hello to his family during a birthday Zoom session. After he walked away I asked her if these birthday Zoom sessions were normal before the pandemic and she quickly said no. We then began discussing the positives that have come out of COVID. Trust me, I would happily have skipped the pandemic but at this point acknowledging some of the positives is kind of nice! Look below to see a few of the positives in our minds.

Virtual Training: Whether virtual training is more convenient, you are traveling, or you are required to be at home for some other reason Virtual Training has now been proven to work!

Virtual Hangouts: Before the pandemic I would very rarely virtually “hangout” with many friends and family members that live across the country. But with the pandemic virtual hangouts have almost become normal! There are so many great apps to make hanging out so much fun!

CurbSide Pick Up: I am hoping curbside pick up stays after COVID! I have become so much more efficient especially with grocery shopping and meal planning.

Can you think of any positives that have come out of the pandemic? If you can let us know!

I also appreciate being able to virtually train clients with amazing back drops like this!

New Additions to Live Fit

It’s always fun to get new toys at Live Fit! Just last week we added a Stair Stepper to our cardio arsenal. We love the addition of the stair stepper because it is extremely versatile. You can utilize it as your warm up, finish a workout with a 5 minute leg burner, or even make an entire workout utilizing only the stair stepper.

Also, if you haven’t been into Live Fit for a while come in and check out the new LED lights we have had installed! They brighten up the space so much!

We are always trying to improve Live Fit, are there any upgrades you would like to see? Let us know!

Heart Health Month-2021

February is Heart Health Month! According to the American Heart Association heart disease is the leading cause of death in both men and women in the United States. Fortunately heart disease is often times preventable!

So let’s chat about how heart disease can be prevented. Heart disease can be prevented by leading a healthy lifestyle that includes not smoking, maintaining a healthy weight, exercising regularly, and getting regular check ups to ensure your blood sugar, cholesterol, blood pressure are all at appropriate levels.

Are you doing everything you can to prevent heart disease? Why not take the rest of the month of February to evaluate your lifestyle, are there a few things you can modify that might make a difference in your heart health? Why not try walking during your lunch break, substituting your sugary breakfast with a high protein option, or putting down the cigarettes? These simple changes could save your life.

Live Fit is always here to help in anyway possible, we would love to be your resource on living a healthy lifestyle starting with your diet and exercise. If you are interested in more information please contact us today!

Polar Vortex-At Home Workout

Well, unfortunately the polar vortex does not seem to be letting up in Kansas City! I think tomorrow morning it is suppose to be -16! Ugh, it’s sad when the prospect of 22* is exciting. If you’re anything like me walking the dog is a big part of your routine and I think both the dog and I are going a little crazy being stuck inside because of these temperatures. In an attempt to change up my workout routine I did my entire workout on the stairs; check it out below and let us know if you complete the workout on your own.

Warm Up: 3 minutes Stair Run (or walk)

Workout: Perform each exercise for 1 minute resting when necessary, repeat 2-3 times for a total body workout.

• Squats (tapping booty on the 2nd stair each time)

• Push Ups (to make it more difficult perform decline push-ups by placing feet on second step and hands on the floor)

• Mountain Climbers

• Rear Foot Elevated Lunge (place back foot on 2nd step) (30 seconds each leg)

• Triceps Dips

• Toe Taps on Stairs

• Stair Step Ups (alternate legs stepping up to 2nd or 3rd step)

• Plank Position Shoulder Taps (to make more difficult put feet on 2nd step)

• Calf Raises

• Seated Leg Raises

Harvesters “Souper” Bowl Food Drive

**Not an official Sponsor of the NFL

For a list of Harvesters’ most needed items please click here!

Winter Blues-Gratitude Journal

Yikes, the winter blues have hit hard this week! I know it’s a combination of the pandemic and this gloomy weather but man I am over it! Do you have any tips or tricks that help you get out of the “funk”? My typical go to is writing in a gratitude journal, I try to write 3 things I am grateful for that happened during each day. They can be as simple as getting in a good workout, the fact that my husband changed the laundry over, or I had time to chat with a girlfriend. Typically once I step back and look at my day I realize it is not near as bad as it seemed in the moment!

This is once again one of those “do as I say, not as I do” moments; obviously it would make more sense if I practiced writing in my gratitude journal all the time, not just when I am having a rough day, or week, or month! Do you have any “go-to’s” that help you get through the winter blues? Mental health is just as important as physical health, if there is ever anything your Live Fit personal trainer can do to help you mentally please let us know! We are always here to help!

How to Keep Exercise Exciting in 2021

Week two of 2021 has come and gone! How are your resolutions going? I would say I am currently achieving about half of my resolutions; which is okay! Resolutions are great, but they do not have to be one hundred percent completed in the first month. Slowly chip away at your goals throughout the year!

Anyways, lets get back to what I wanted to talk about today, how to keep exercising exciting! If exercising was part of your New Year’s Resolution how is it going? I hope you are crushing your workouts and enjoying every second, but I am also realistic and I know that exercising can get boring after a while. Check out the list below for a few ideas of how to keep your exercise exciting.

• Change it up: Try something new, if you are typically a runner why not try a strength workout or vise versa!

• Grab a Buddy: Try working out with your significant other or a friend for a change of pace.

• “Trick” Yourself into Exercising: Why not run around with your grandchild or try a new hobby that gets you moving.

• Give Yourself a Reward: Sometimes we need a reason to workout, reward yourself for a specific goal. How about getting a pedicure if you workout 4 times this week or something else you enjoy!

• Entertain Yourself with Music or TV: Make a fun playlist or save your favorite tv show to watch during your workout.

• Give Personal Training at Live Fit a try! We are so thankful to have so many different personal training options at Live Fit, try boxing one day, pilates the next, and then end the week with an agility session!

Is there anything you do to keep your workouts exciting? We are always up for new ideas!

New Years Resolutions-2021

Have you set any goals or intentions for 2021? My resolution is to become the best version of myself. I know this is extremely broad, but that is okay! I think to become my best self I need to become more present by putting my phone down more and engaging with people. I want to say “yes” and “no” more often, yes to new experiences and no to things that don’t bring me joy. I also want to continue to pursue a healthy lifestyle through activity and nutrition, working especially on my diet. Processed and “quick” meals have been happening way too often and that needs to stop!

What do your 2021 goals/resolutions look like? Do they include focusing on living a healthier lifestyle? If so did you know along with personal training Live Fit provides nutrition assistance? We can help if you’re looking to lose weight, increase muscle, or just feel better because of dietary restrictions. That old saying “abs are made in the kitchen” unfortunately is very true! Combining a nutritional program with your workout will help you reach your goals quicker!

Please contact us by filling out the form below or call/text 913-645-1353 today for more information!

Happy New Year! 2021

“We did it!” (Insert high pitched Elle Woods voice) I am not sure how this is possible but I feel like 2020 was the longest and shortest year ever, but we finally made it. We want to thank each of our amazing clients, we would literally be nothing with out you! We hope you all the best in 2021!

Holiday Gift Cards Available at Live Fit

Can you believe Christmas is next week?! As slow as this year has been I cannot believe it’s almost over! Hoping and praying 2021 goes a little smoother than 2020.

If you’re still working your way through your Christmas Shopping List don’t forget Live Fit offers Personal Training and Gym Membership Gift Cards.

We have so many services available; a personal training gift certificate can be perfect for anyone on your list! Allow them to try out Mitt Boxing, Pilates, a Recovery Session, or so much more.

Contact Chris today to purchase a gift certificate for your friends and/or family. Can’t wait to meet them.

New Year's Resolutions Starting NOW!

Let’s chat about New Year’s Resolutions…do you make them? Have you begun thinking about your resolutions for 2021? Why wait until January 1st to start those resolutions?

Isn’t every day a chance to start something new? I am not sure how or when one specific date began to hold so much importance, I think you should be able to set goals and chase your dreams every day of the year!

Now don’t get me wrong, I understand the importance of reflecting and trying to grow as a person, but I hate when people waste their lives away waiting for the “correct” time to start. You have 31 days from today to begin your New Year’s Resolution. Think about how much you could accomplish in 31 days!! The stress of the looming date would be taken away and you could be one step closer to your goal.

So now that we have decided to start our resolutions today, what are your December resolutions? If Live Fit can help you accomplish these goals please let us know! We would love to create a workout routine or be your accountability partner! Contact us today to set up a consultation and explore all of Live Fit’s services.

Small Saturday - 2020

The Holidays are officially here! We know Live Fit would be no where without our amazing clients so in an attempt to give back a little bit of the support we have received from you over the last year we wanted to highlight a few local businesses that are are owned by Live Fit clients.

With 2020 being as crazy as it has been, supporting local businesses is more important than ever. Purchasing holiday gifts or even gift cards means more than you can ever imagine to a small business owner. Check out some of the amazing local businesses that Live Fit clients are a part of below:

Revelry Boutique: Allison works her booty off at her day job as the owner of One Dragon; a digital marketing firm, but as a passion project has developed Revelry Boutique, an online boutique with additional items featured inside Live Fit. Make sure to check out the amazing products the next time you’re working out.

Pinots Pallet: Deb has found a way to combine my favorite things…wine and art! She has the most amazing job ever!! Pinots Pallet provides daily painting classes and even take home painting kits to help beat some of the boredom we have all felt during this strange time.

The Aesthetic Place: Kristen recently took a leap of faith and opened her own med spa in south Overland Park. She prides herself in creating an amazing relationship with each of her patients which enables her to provide the best treatments possible for each patient.

Butter Bakery: Diana’s passion for all things bakery is amazing! She creates the most amazing desserts and also has a monthly subscription box (maybe don’t mention you signed up to your personal trainer) She has made family gatherings so much easier because I know I can provide an amazing dessert without having to slave in the kitchen.

Inspo: A Modern Decor Store: Erica is an amazing designer at KHL Designs and also assists at the cutest modern design store Inspo. Make a day trip to Lee’s Summit and visit Inspo for the most amazing home decor options that include something for every budget.

Waldo Greenhouse: Cara is amazing at all things plants! Live Fit is extremely thankful for all the beautiful floral arrangements she has brought into Live Fit and kept alive for us! She provides so many great services. Make sure to check out the flower boxes inside Live Fit, they are all for sale.

I am sure I am missing many other amazing businesses that our clients are a part of and I apologize if I missed you! We are once again so thankful for each of our amazing clients and we know you work hard every day but owning a business in 2020 has become even more challenging.

Live Fit also provides gift cards, so if you’re trying to buy for that difficult person in your family consider a gym membership, personal training sessions, or a recovery session! Reach out to Chris today to learn more.

Covid Safety Protocols

Below are the protocols that Live Fit has been practicing and will continue practicing due to the ongoing pandemic in 2020. Live Fit is doing everything we can to keep our trainers and clients safe during this crazy time.

Covid-19 Protocols:

• Clients will be asked to wash or sanitize their hands before and after their workout session.

• In an effort to keep our studio as clean as possible we are requesting you only bring the necessities into the gym. If you must bring additional items please be aware of others belongings and keep your distance.

• Trainers and clients are asked to thoroughly wipe down each piece of equipment after use. Please use additional attention while wiping down every part of your equipment.

• Masks will be worn throughout the duration of each session by your personal trainer.

• Please respect social distancing protocols, trainers will limit hands on correction when possible.

• Trainers will limit the amount of equipment utilized in each session to prevent equipment sharing between clients.

• Live Fit will limit high touch areas in the gym. Please bring your own water bottle and towel until the threat of Covid-19 has been contained.

• We are asking both our clients and trainers to stay home if they feel ill or have a fever.

We are so thankful for each and every one of our amazing clients for sticking with us during this crazy year. Owning a small business is difficult every year and 2020 has just exacerbated this, we are thankful to be an outlet for our clients but please know you all make this worth it! We wouldn’t be where we are today without each of you.

Virtual training is still a great option for anyone that is immune compromised, feels uncomfortable entering the gym, or just prefers Virtual Training!

How Can I Combat Seasonal Depression?

As we inch closer to the end of the year, a few important changes are happening, starting with the end of daylight savings. Everyone (including myself) may have enjoyed the extra hour of sleep this past weekend, but the end of daylight savings can also bring about some sadness. Seasonal affective disorder, also known as seasonal depression, can unfortunately affect anyone and is often triggered once the days become shorter. The cause for seasonal depression is unknown but is thought to be tied to hormonal imbalances.

I am assuming you’re ready for me to get to the point…fortunately there are several ways to combat those feelings of sadness which include establishing healthy sleep and eating habits, stress management, and exercising regularly. I wish I had the cure all for managing stress and sleep but unfortunately my magic pill is still in the testing phase :) But Live Fit can help you develop healthy eating habits and an appropriate workout routine for your goals, time, and budget. As unappealing as a workout can sound during these cooler and darker winter months Live Fit has 11 certified personal trainers ready to provide you a fun and challenging workout.

Whether you are looking to establish a workout routine at the gym or need assistance setting up a plan you can complete at home our trainers will provide you with all the tools necessary to succeed!

Below are a few of our favorite At Home workout tools:

Workout Bands

Foam Roller

TRX Suspension Trainer

Medium Weighted Kettlebell

Yoga Mat

As always Live Fit is here to help! We all go through periods where we struggle more than others and Live Fit always wants to be a resource to help you make it through those periods. Call or stop by today!

Try Pilates Reformer at Live Fit

Have you tried Pilates Reformer at Live Fit? We are so thankful to be able to provide multiple different services including strength training, Pilates, mitt boxing and much more! Check out the benefits of Pilates and decide if it would be a good addition to your workout plan.

Pilates Reformer at Live Fit

Benefits of Pilates Reformer

• Increase muscle tone, Pilates exercises build long and lean muscles.

• Increase your flexibility which will help eliminate muscle and joint pain.

• Increase core strength which will improve your balance which helps prevent falls.

• Increase your posture which will prevent muscle imbalances and therefore eliminate pain.

To learn more about Pilates stop by today or call Chris for a FREE CONSULTATION!

Post-Workout Recovery

You just killed your workout…now what? Post-workout recovery is almost as important as the workout it’s self. Proper recovery ensures the muscles your just tore during your workout are repaired quickly to ensure maximum muscle gain post workout.

Add some if not all of these habits to your routine after exercising to recover quickly and efficiently.

• Proper cool down and stretching, this should include myofascial release! If you need assistance a Recovery Session from a certified Live Fit trainer could be just what you need.

• Consume protein and complex carbohydrates to ensure your body has the appropriate nutrients to build muscle post workout.

• Rehydrate, you should be consuming half your body weight in ounces plus 16 additional ounces for every hour of vigorous activity.

• Allow appropriate time for rest and recovery after your workout. Rest days and proper sleeping habits are extremely important ensure you reach your health and wellness goals.

As always please reach out if you have any additional questions about speeding up your recovery after your workout.