Getting Back into a Routine Post Vacation

Hi friends! So you've just had an amazing vacation and now it's time to get back on track with your workouts. Ugh, trust me, I know it can be tough, but I thought we could chat about some tips to make the transition easier:

1. Take It Easy: Start with a light workout and slowly build up to your previous intensity.

2. Set Realistic Goals: Set achievable goals; we’re not going ti come home from a week long vacation and run a marathon!

3. Plan Ahead: Returning to life after vacation is hard, so schedule your workouts to make sure you find the time.

4. Stay Hydrated and Nourished: Let’s be real our vacation diet was probably not normal! Make sure to drink plenty of water and focus on nutritious meals to get your body back on track.

In a nutshell, take it step by step, be kind to yourself, and enjoy the journey of getting back into your workout routine after an awesome vacation! If you need any additional assistance the personal trainers at Live Fit are always here to help!!

Beach Workout

Spring Break is just around the corner! Now by no means do I think working out on vacation is a requirement but sometimes getting in a quick workout can feel great!! Below is a quick 25 minute beach workout which is a great way to enjoying the fresh air and beautiful scenery which getting in your workout.

1. Warm-up (5 minutes):

- Start with a light jog or walk along the shoreline to warm up your muscles and get your heart rate up.

- Perform a few dynamic stretches such as arm circles, leg swings, and torso twists to loosen up your joints and improve flexibility.

2. HIIT Circuit (8 minutes):

- Set a timer for 45 seconds of work and 15 seconds of rest for each exercise.

- Jump Squats: Jump (can just be squats) from a squat position, then land back down in a squat making sure to land softly and not lock out your knees

- Push-ups: Perform push-ups on the sand, maintaining good form and controlled movement. (Can be on knees)

- Burpees: From a standing position, squat down, kick your feet back into a plank position, then jump back to the squat position. (Do not need to jump)

- Mountain Climbers: Get into a push-up position and alternate bringing your knees in towards your chest in a running motion.

- Repeat the circuit 2 times

3. Core and Stability (8 minutes):

- Set a timer for 45 seconds of work and 15 seconds of rest for each exercise.

- Plank Hold: Hold a high plank position engaging your core and keeping your body in a straight line.

- Russian Twists: Sit on the sand, lean back slightly, and rotate your torso to touch the sand on each side of your body.

- Side Plank: Hold a side plank position for 30 seconds on each side, keeping your body straight and your hips lifted.

- Superman: Lie facedown on the sand and lift your arms and legs off the ground, engaging your lower back and glutes.

- Repeat each exercise for 45 seconds.

4. Cool Down and Stretch (4 minutes):

- Take a slow walk along the beach to bring your heart rate down and allow your body to cool down. (As much as it can in the sun)

- Perform a few stretches for each major muscle group, including the hamstrings, quadriceps, calves, chest, back, and shoulders holding each stretch for at least 30 seconds

Remember to stay hydrated and apply sunscreen before heading out for your beach workout. I hope you enjoy your vacation and are able to have a lot of fun with your family or friends!!

Celebrate Love the Fit Way

Hey there, lovebirds! Valentine’s Day is just around the corner, and it is the perfect time to blend romance with a healthy dose of fitness. It doesn’t matter if you’re coupled up or flying solo, here are some awesome ways to celebrate love while staying active this Valentine's Day

Partner Up: Grab your significant other and try couple-friendly workouts. You could try partner yoga, tandem cycling (please video this), or challenge each other to a fitness challenge.

Active Dates: Skip the traditional dinner date and opt for something more active. A scenic hike, a dance class, or an adventure like rock climbing can make for an unforgettable Valentine’s Day outing!

Healthier Treats: Cook a nutritious meal together and indulge in a delicious, fruit-based dessert or homemade smoothie bowl. Yum!

Group Sweat: Celebrate Valentine’s Day with friends by organizing a group fitness activity. Play an active game, take a group hike, or book a fitness class.

This Valentine’s Day, you can have your heart-shaped cake and eat it too (see what I did there 😉) So, whether you’re taken or single make fitness a part of your Valentine’s Day plans!

Your Fitness Family

I was chatting with a new(ish) client last week and she had mentioned how much she loved Live Fit because it had a family type atmosphere…it got me thinking about how much a supportive fitness family can be a game-changer in reaching your health and wellness goals. At Live Fit, we believe in the friendships we have created with our clients; we hope they help to motivate and offer support in and outside of the gym. We think the meaningful connections our trainers make with their clients help them reach their fitness aspirations just as much if not more than their workout plan! If you want to come in and check us out please contact us today!

Staying Motivated to Workout

Are you struggling to stay motivated during workouts? I am convinced it is because of this horrible weather!! I am over it and ready for summer! But unfortunately winter is here to stay a little longer; let’s chat about some ways to stay inspired and committed:

1. Define Achievable Goals

2. Understand Your Reasons for Exercising

3. Add Variety to Your Routine

4. Build a Support System

5. Track Your Progress

6. Be Kind to Yourself

Hopefully these tips can keep your fitness motivation strong as you continue working toward your health goals! If you need any additional health the personal trainers at Live Fit are always happy to help!

Maximizing Your Winter Workout

As the temperature drops, I find it a little more challenging to maintain an active lifestyle. But hey! We believe that every season offers unique opportunities to embrace a different fitness routine. Check out below for some practical tips to help you make the most of your winter workouts:

1. Layer Up: Dress in comfortable, moisture-wicking layers to stay warm and dry during outdoor activities, such as running or hiking. Don’t let the cold be your excuse for skippping a workout.

2. Hydration Is Key: Even in cold weather, it's important to stay hydrated, so remember to drink water before, during, and after your workouts.

3. Indoor Warm-Up: Why not a tart your workout indoors to raise your body temperature before transitioning to outdoor exercises. This can help with the cold weather shock!

4. Embrace the Outdoors: Winter is the perfect time to explore new activities such as snowshoeing or simply taking a brisk walk in the snow-covered scenery.

5. Buddy System: Consider partnering up with a friend! This can increase your motivation and keep you safe if you choose to workout outside.

At Live Fit, our aim is to empower you to live your best lives through fitness, no matter the season. Incorporate these tips into your winter routine and enjoy staying active, healthy, and energized throughout the colder months.

Jumpstart Your New Year with Fitness Tips

Happy New Year! Are you ready to kick-start your fitness journey in 2024? Whether you are new to exercise or getting back on track, we’ve got your back. Here are some friendly tips to get you started on the right foot:

Keep It Realistic: Set goals that fit your lifestyle and fitness level. No need to aim for the Olympics on day one!

Have Fun: Explore activities that make you smile, whether it's dancing, hiking, or chasing your kids around the backyard.

Slow and Steady Wins: Build up your routine gradually. Progress is a journey, not a sprint!

Find a Friend: Join a group class, team up with a workout buddy, or allow one of our personal trainers to help!

Celebrate Your Achievements: Pat yourself on the back for every little victory. You're doing great!

At Live Fit, we are all about cheering you on every step of the way. Our certified personal trainers are here to offer support and guidance because we believe in your success. Remember, it's not about perfection – it's about progress. Take it one small step at a time, and you'll get there!

Wishing you an amazing start to the New Year!

Merry Christmas and Thank You!

As we celebrate the holiday season, we want to say a huge thank you to all our awesome clients. Your incredible support has been the key to Live Fits success, and we are truly grateful to be a part of your health and fitness journey!

Looking ahead to 2024, we are super excited about the opportunities that await. The personal trainers at Live Fit are committed to providing you all the tools, resources, and support you need to crush your fitness goals. Your dedication truly inspires us, and we're honored to keep cheering you on in the new year.

This holiday season, make sure to take some time to kick back, have fun, and soak up all the extra family time. From everyone here at Live Fit, we are sending you the warmest holiday wishes and a Merry Christmas.

Thanks for being a vital part of Live Fit, and here is to loads more moments of growth and success in 2024.

The Live Fit Team

The Benefits of Weight Training as We Age

At Live Fit KC, we're all about staying strong and vibrant as we age. That's why we're big believers in the awesome benefits of weight lifting. Let’s chat about why it is so important to continue (or start) lifting weights as we get older.

1. Lifting weights keep our bones and muscles strong and helps us move better, so we are less likely to get hurt.

2. Lifting weights keep our weight in check by revving up our metabolism and building muscle, so we can rock that healthy lifestyle!

3. Lifting weights lifts your mood, lowers stress, and keeps your brain sharp and on point. Who wouldn't want that?

At Live Fit KC, our certified personal trainers are here to help you lift right and stay strong. We will create customized strength workouts that include mobility work, strength training, and cardio to ensure you can chase your grandchildren or ski down the mountain at whatever age you desire! Come join us let’s age gracefully together.

Meet Your Holiday Fitness Goals With 20 Minute Workouts

Can you believe Thanksgiving is next week? I know during the holiday craziness, finding time to work out can be a real struggle. But today let’s talk about the benefit of 20 minute workouts, they are super doable and crazy effective.

1. They Are Time-Friendly and Doable

Let's face it, who has an hour to spare during the holidays? Between parties, family activities, and all the festive chaos, time is tight. But 20 minutes is way more achievable. Whether you squeeze in a quick workout in the morning or sneak in a workout in the evening, finding 20 minutes is way easier for most than an hour in the gym!

2. They Burn Fat and Boost Your Fitness Level

Believe it or not, 20-minute workouts can pack a serious punch, especially if you're into high-intensity interval training (HIIT) or circuit training. They are awesome for revving up your metabolism which helps burn those holiday calories. They also keep your fitness ability during a busy time

3. They Relieve Stress

Last, the holidays can bring major stress. But thankfully 20-minute workouts are instant stress relief. They can boost your mood, clear your head, and help you navigate the stressful holiday season.

If you need any help creating fun and effective 20 minute workouts come into Live Fit today!! One of our certified personal trainers would love to help you!

Holiday Health and Wellness Goals

Halloween is just two short weeks away and that means Thanksgiving and Christmas are just around the corner! With the holidays coming so quickly I thought we could take some time to set a few health and wellness goals for the rest of the year.

Personally I find if I set attainable and short term goals throughout the year I am more likely to stick to it! So rather then saying I want to run a marathon in 2023 I will say I want to run 50 miles in all of January, then in February I want to run a 5k each week, March I want to run 5 out of 7 days of the week…and so on! That way I can adjust my goals without feeling as if I had failed.

So for the holiday season my health goals are as follows:

  • Prioritize movement each day, this can be a traditional workout, a game of flag football with the family, or a walk with the dog! Just make sure to get my body moving.

  • Prioritize fruits and vegetables, holiday food is amazing and I have no intention of restricting what I can eat (aka any sour candy my son gets during trick or treating) but I want to ensure my body is being filled with nutritious options as well as the 3 homemade roll and pumpkin pie!

  • Prioritize my time, I tend to over commit during the holidays, usually with fun activities but then the fun activities become a chore because we are bouncing between so many different places. This year I want to be intentional about our activities and make sure they are serving my family.

What are your short term goals for the Holiday Season? Can Live Fit help you meet any of those goals? If we can please contact us today! We can’t wait to get started.

Why is my hand hurting?

Okay, I don’t know if you all are like me but unfortunately every year I keep getting older! And with each additional year I swear there is a new ache or pain that needs to be addressed. I am currently battling pain in my hand which I feel like isn’t discussed near as often as it should be!

One of the most common reasons for pain in our hand or hands is tendonitis; tendonitis is pretty much a fancy term for inflammation of the fibrous material that attaches your muscle to the bone. Thankfully tendonitis can regularly be treated with stretching and strengthen of the hand muscles, anti-inflammatory methods like ice or over the counter anti-inflammatory medicine, and rest. If you are looking for guidance one of our personal trainers would be happy to help!

I am specifically battling Quervain’s Tendonitis which is commonly called “Mommy Wrist” because the repetitive motions of motherhood can cause inflammation and injury to thumb and wrist area. If this sounds like the pain you are feeling do not ignore it, let’s take the steps to fix the pain TODAY!

Pilates vs. Strength Training

Are you considering a new workout routine? Have you been wondering what the difference is between Pilates and strength training? Are they the same? Is one better than the other? Lets chat about the differences between these two forms of exercise and see which one might be best for you!

First, let’s chat about what is Pilates. Pilates focuses on developing flexibility, balance, posture, and strength through low-impact exercises. Pilates main goal is to improve overall body alignment and muscular balance. Pilates can be done using either specialized machines (Reformer Pilates) or just your own body weight (Mat Pilates).

Next, what Is Strength Training? Strength training is any type of exercise that increases muscle size and strength. Strength can include traditional gym equipment like barbells and dumbbells but also resistance bands, kettlebells, medicine balls, and bodyweight exercises. Strength training focuses on building muscle by pushing your muscles to their limits with heavy weights or high reps.

So there you have it—a tale of two trainings! Whether you choose Pilates or strength training depends on your goals; if you want improved posture and increased flexibility with low impact movements then perhaps Pilates might be right for you; however if increased muscle mass is what you’re after then go for strength training instead!

Your third option is to combine both types of exercise, we’ve discussed this before but keeping your workout fun and exciting is just as important as the the workout itself. I like to combine pilates and strength training into my workout routine and thankfully Live Fit allows for both types of exercise to be completed at one location! Give us a call to learn more about both types of exercises or if you want to try either a pilates or strength workout.

Fall Workouts

Let’s chat about easy ways to get your workouts back on track this fall! Season changes are a great time to recommit to your health and fitness goals, if you need any help one of our certified personal trainers would love to create a customized workout plan for you.

If you’re looking to utilize the cooler weather to get your workout in, it is just around the corner! Try adding a short walk after dinner, hit a few extra hills on your normal jogging routine, or try a new sport with your family!

Fall is a time of transition, the holidays are coming so it’s a great time to create a sold fitness routine. We are always here to help, contact us today!

How to Prepare for my First Personal Training Session

Okay, so you have decided its time to take the plunge and try a personal trainer in Overland Park for the first time! Now what?

Well, first things first - let’s make sure you pick the correct personal trainer. At Live Fit we are proud to have 11 certified personal trainers all specializing in different types of workouts; this allows you to be placed with the best trainer to help you meet your fitness goals.

Now your trainer is picked and we have scheduled your first workout…what’s the next question? What should you wear?? Your clothing should be comfortable allowing you to move freely while exercising. Depending on your workout of choice you might want to ensure there will be no wardrobe malfunctions ;) Live Fit has water fountains and towels available so bring your water bottle and prepare to sweat…if that’s your fancy!

With these tips I hope you feel confident walking into Live Fit for your first personal training session! We can’t wait to meet YOU!

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!

Find Out How to Achieve Your Fitness Goals