resistance training, balance, strength, personal trainer, trx, online personal trainer, in home personal training

Want to learn more about the TRX?

WATCH THIS VIDEO TO FIND OUT:

 

✅ What it is.

✅ How to set it up in under 5 seconds with no tools.

✅ Proper form during all of the exercises

💪 How to Do Bicep Curls

💪 How to Row (back exercise)

💪 How to properly perform a Chest Press

 

I love the TRX. For so many reasons…

  • Super portable

  • Takes up next to no space

  • Gives you a kick-ass workout

  • Engages core & balance

  • Incorporates strength, cardio, functional fitness

  • Great for mobility and stretching too

 

We use the TRX with many of our clients and they love it. In fact, most of them have loved it so much they purchased their own.
Have questions? Reach out anytime!
Barbara@ProjectFitnessCoaching.com

 

Nutrition Coaching, Health Coaching & Personal Training.

1:1 and groups; online or in-person (COVID guidelines followed).

Barbara is a Nationally Board Certified Health & Wellness Coach, Nutrition Coach, and Personal Trainer. She coaches moms who are feeling burned out and ready to start taking care of themselves.

Maybe you’ve been dreaming about taking control of your self-care? It’s past time to stop dreaming. I can help.

Book your free strategy call today! 

Are you struggling to keep up with a consistent fitness routine during COVID? It’s time to try online fitness! 

 

Across the country, many gyms are closed or operating at reduced capacity. This situation is likely to continue for at least a little while.

 

Still, there are some advantages. You can say goodbye to commuting across town or waiting in line to shower. The extra privacy may be nice, too, if you feel self-conscious working out in a crowded room.

 

Most importantly, you can still get an effective workout at home.

 

Try these tips for taking online fitness classes.

What to Do Before Your Online Fitness Class:

  1. Explore your options. Here at Project Fitness, we offer 1:1 and group classes both live and on-demand. We also help with added accountability and support, so you’re less likely to skip a day. Got questions? Book a FREE Discovery Call to learn more.
  2. You aren’t just a number with us! We are a small, family-run business. Barbara runs all of the classes and creates all of the workouts. Because we are a small business, we get to know our clients, their goals, and how best to support them. We truly care about each and every one of you and always go above and beyond in our service. On the other hand, you may also appreciate the value of supporting small local businesses – we certainly appreciate your support.
  3. Create a space. Set up a dedicated area for working out. Ensure that you have enough room to move around safely without injuring yourself or breaking anything.
  4. Position your screen. Most activities will be easier if you place your screen at your eye level standing up. Larger sizes help too, so use your laptop or tablet instead of your phone if possible.
  5. Check your flooring. Protect your joints if you’re doing high impact movements. Use mats or consider doing any jumping on a carpeted area.
  6. Arrange a playlist. You can pick your own tunes when you’re at home. Be sure to mute your songs when you’re off mute in a group class and adjust the volume so that you can hear the instructions. Or just use one of your wireless earbuds for music and the external speaker on your laptop/tablet to hear the class instructions
  7. Get your gear. Check ahead to see if you need any special equipment, like stability balls or hand weights. Most of our classes incorporate weights or bands, though we always offer modifications to use bodyweight as well. Be sure to wear clothing that you can easily and comfortably move around in and supportive footwear.
  8. Set goals. Knowing your purpose increases your motivation and makes your workouts more effective. Think about what you want to accomplish. Specific objectives also make it easier to evaluate your progress.

What to Do During and After Your Online Fitness Class:

  1. Avoid distractions. Resist the urge to multitask. Save the laundry for later and pay attention to your teacher.
  2. Pace yourself. Monitor yourself. Slow down or take a break if you’re having trouble breathing or the class is too intense. We always try to include options for modifications. If you have any questions, feel free to come off mute and ask. Work your way up gradually to reduce the risk of injuries. Talk with your doctor about any individual concerns.
  3. Stop and look. Protect your neck and other vulnerable areas if you’re in a position where it’s awkward to see the screen. Stand or sit up for a moment to see what the teacher is demonstrating
  4. Cross-train. Plan other activities for the rest of the week to balance things out. You might decide you prefer to take 2 or 3 classes or training sessions in a week. Work in a few days for moderate cardio – bike, walk, or run. Allow yourself time for rest and recovery too.
  5. Seek interaction. What if you still miss the excitement and camaraderie of live classes? Look for other ways to engage. We provide afree Facebook group that gives students time to chat and ask questions after class.

 

With little planning and effort, you can make online fitness classes productive and enjoyable. You may find that you prefer the convenience of working out at home or you can keep yourself in shape until your local gym reopens.

 

Signup for a virtual workout with us!

Special offer – try your first class for just $1, use coupon code “FIT-1”

Sign Up Here!

Weight loss is a challenge we all face. In an ever-evolving modern world, it can be very difficult to find fresh food at a good price.

 

Fast food places on every corner are selling a burger for a dollar, but a head of broccoli can be two or three times that price. It’s an issue with our supply and demand, but it’s a challenge that many people face when they try to eat healthy. 

 

With varying opinions and decades of conflicting science showing that some diets work better than others, finding what’s right for you can be a challenge.

 

With that in mind, hands down the best method you can use to achieve greater weight loss is to create balance whenever possible.

 

Using a balanced diet as our foundation to successful weight loss, let’s break down five of the most important habits you can integrate into your life in order to lose weight and keep it off. 

 

The 5 Habits

There are way more than five habits for successful weight loss, and many people will find that by making one simple change to their life that they begin to lose weight.

 

With that said, these are the five most effective habits: 

  • Stay hydrated. This is perhaps one of the most overlooked components of weight loss. Not only is our body made up of at least 60% water, but hydration is important in muscle growth, circulation, and promoting healthy bowel function. 
    • Do your best to drink at least 1/2 ounce of water per pound of body weight daily, PLUS 8. Ounces for every 20 minutes of moderate to intense exercise. This daily consumption of water will help your body to remove toxins, flush out waste, and increase your potential for strength. 
    • Additionally, this habit can stave off food cravings too. Sometimes when you think you’re hungry, you’re actually just thirsty! 
  • Wake up earlier. This is one of the habits that would be beneficial for all of us to aspire to. Waking up early will get your system into a natural circadian rhythm. It also promotes feeling tired enough at night to get to bed at an opportune time to allow you to get enough sleep. 
    • Waking up earlier could help you sleep better, feel more energized, and promote a healthier weight. 
  • Eat more fibrous foods. The average North American gets 1/5th of the recommended daily allowance of fiber. Not only is fiber essential in balancing out your carbohydrate levels, but it is also a crucial element in weight loss. 
    • Decades of science have shown that fiber has unique properties that help to promote healthy digestive cycles, which lead to greater weight management. 
    • Additionally, fiber has also been shown to limit inflammation and be a great tool for recycling cholesterol. 
  • Limit trans fats and saturated fats. Although the debate is open to interpretation, lowering the amount of dietary fat you consume to 15-20% of your total calories will help many people to start losing weight. Aim to keep most of that 15-20% healthy fats, such as olive oil, avocado, nuts, seeds, salmon, and tuna.
    • Why is this? Adapting your diet to a more balanced macronutrient scheme of around 50/30/20 (50% carbs, 30% protein, 20% fat) will help your body to best handle the increased amount of exercise you will likely be committing to in your quest to lose weight. This of course varies by each individual and specific goals, here at Project Fitness, we use a personalized nutrition profile to find your ideal macros. 
  • Increase your daily energy expenditure. This is a fancy way of saying become more active. You don’t need to engage in really difficult workout sessions every day ‒ simply by being more active throughout the day, you will start to increase your energy expenditure and influence weight loss. 
    • Do the simple things, like parking further away at a grocery store, pacing while on a call, doing squats when you brush your teeth or taking the stairs in the office.  

BOTTOM LINE: Successful Habits Instill Positive Lifestyle Behaviors

 

Your best bet at losing weight is to try out new things. Try eating fresher, unprocessed, foods, and see how your body responds. Try going for more walks and see the difference it makes. Join us for 1:1 or group workouts for added fun, support, and accountability. 

 

At the end of the day, instilling more active habits and eating fresher foods will be a step in the right direction for successful weight loss.

 

NEED MORE SUPPORT?

Book Your Free Discovery Call

Click here to book your FREE Discovery Call for more information on our group and individual services as well as a mini-coaching session!

 

Book Now!

12 Sneaky Ways to be Healthy This Christmas

Christmas is notoriously a time to indulge, but don’t let this be the green light to overindulge! You can still enjoy all the festivities of the season and get through the Christmas period without too much impact on your health and waistline. Try our top 12 tips for a healthier Christmas.

01

A 10- minute workout

Cramming in an exercise class or going for a long run is often out of the question when our calendars are filled with Christmas parties or last-minute shopping. If you’re short on time this December, try squeezing in a ten-minute workout at home. They’ll keep you active without compromising on all the festive fun. Use the exercises from this 12 Days of Fit-mas to keep you moving!

02

Snack Sensibly

With so much temptation at Christmas, it’s easy to snack on unhealthy treats all too often. Whether it’s at work or at home, cookies and cakes are everywhere. Treat yourself every now and then but try to have healthier snacks on hand, such as browsing through Project Fitness’ recipes. You will barely even notice that you’re missing out and you will FEEL GREAT.

03

Shop off the pounds

Don’t do all your Christmas shopping online – a 60-minute walk around the shops can burn quite a few calories. You’ll be able to get active all while ticking off your shopping list. Don your mask and enjoy some socially distanced shopping!

04

Drink Up

And we don’t mean a rum and coke! Make sure you’re drinking plenty of water this festive season. Sipping water regularly throughout the day will help you feel fuller and avoid any mindless snacking.

 

 

 

05

 

Get on the Dance Floor

If you’ve not had time to get to the gym, then make sure you get on the dance floor instead. A two-hour Christmas dance party in your kitchen can burn over 600 calories along. You want to be on the “dance floor” all night long.

06

Make a Swap

Some easy swaps can save you hundreds of calories this Christmas and you’ll barely even be able to notice the difference. Avoid cocktails that are packed full of sugar and switch the tonic in your G&T to an alternative, like a flavored seltzer. You save yourself 40 calories from that swap alone.

07

Don’t Skip Breakfast

We have been told for as long as we can remember that “breakfast is the most important meal of the day” and for a food reason: the more balanced and satiating the breakfast, the fewer calories you’ll consume throughout the rest of the day. With all the temptation at Christmas, it’s easy to get carried away, and a healthy breakfast is one way to avoid any mindless snacking.

08

A Walk in the Park

Don’t just collapse on the sofa after your Christmas dinner, try and get the family out for a festive walk. Encouraging everyone to join in. A brisk hour-long walk can burn over 300 calories – they’ll thank you for it later.

09

Choose Wisely

If you’re in line at the buffet, try and choose sensible options. Avoid the calorific dishes and load up on the veggies. Also practice portion control and avoid going back for seconds. Don’t overfill your plate just because it’s Christmas.

10

Play a Game

Sitting down to watch a movie won’t burn any calories but playing games will. Get the whole family involved in a game of charades or dancing games on their video game consoles – it could burn over 300 calories per hour.

11

Don’t Overdo It

Christmas is a busy time of year and we can often do too much. Try not to burn the candle at both ends and make sure you give your body enough time to recuperate and relax. A bit of downtime will go a long way. Read a book, chat with a loved one, refuel.

12

Indulge a Little

Christmas is a busy time of year and we can often do too much. Try not to burn the candle at both ends and make sure you give your body enough time to recuperate and relax. A bit of downtime will go a long way. Read a book, chat with a loved one, refuel.

Take Back Control

Don’t forget about the upcoming group coaching sessions, Take Back Control, beginning January 3rd, 2021. Don’t miss out, sign up today!

Learn More!

 

Free Discovery Call

Click here to book your FREE Discovery Call for more information on group and individual coaching as well as a mini coaching session!

 

Overwhelmed, stressed, overworked
    
THE STRUGGLE IS REAL!
      

 

     
So many of us are struggling with time management and focus during this pandemic. I know I certainly have my moments and each of my clients has mentioned being affected in various ways as well.
     
IT IS STRESSFUL!
YOU CAN DO SOMETHING ABOUT IT
      
    
Working from home has its benefits, but also its drawbacks – it’s too easy to always be “on”. Technology is a gift and a curse. 
     
Questions to ask yourself:
    
  • How can I best use my time?
  • What is the best action I can take at this moment, that will provide the most value?
  • Does investing MORE time in my workday really result in MORE effectiveness?
  • What is the cost of not setting boundaries in my workday?
  • Where is the benefit?
    • Is that benefit perceived or real?
  • What am I afraid will happen if I set realistic boundaries?
    • Is that fear real? How do I know?
    • Is it actually F.E.A.R. talking? 
      • Or is it actually
        • False
        • Evidence 
        • Appearing 
        • Real

Get Out of Overwhelm Today!

Time is a precious investment and a limited resource. How you choose to spend it matters. Consider the return on your investment and assign a value to your time.

Get out of overwhelm and take control of your time

        
Five tips to get out of “overwhelm” and take control of your schedule:
      
  1. Look at the day ahead and schedule it in blocks. Choose your focus/task for each block.
  2. Prioritize. If you feel overwhelmed by your to-do list, pick a TOP 3. These are the things that MUST get done. Do those first, once you can cross them off your list, you will feel accomplished and so much lighter.
  3. Incorporate planned breaks or at least 5 minutes every hour. SET A TIMER. This can do wonders for your focus and give you a sense of control.
  4. Set a start and a stop time for your workday. Allow time for self-care, things that bring you joy and a good night’s sleep.
  5. Give yourself grace. There will be days where the unexpected throws a wrench in your plan. That’s ok, that’s life. Pat yourself on the back for doing your best and start with Step 1 the next day.
      
What truly brings you joy and fulfillment? Do you want to spend the majority of your time working? Are you leaving enough time for things that bring you joy outside of work? Do you leave time for self-care?
      

I would love to hear your thoughts and ideas on how you manage your time and improve your focus. If you are struggling, book a FREE Discovery Call and we can chat about your challenges and discover if Wellness Coaching might be what you need to get unstuck.

     

Barbara is a Nationally Board Certified Health & Wellness Coach. She is passionate about helping clients get unstuck and move beyond their barriers to living the most Healthy & Balanced Life possible. Find out more here.

Book Your Free Discovery Call Today

Barbara@ProjectFitnessCoaching.com
Ph: 919.590.0405
Like Project Fitness’ on Facebook
Join our free women’s wellness group: Project Fitness – The Journey

Friends After a Workout at Project Fitness in Cary NC
    Barbara Brosnan
NBC-HWC, CPT, CNC

 

Self care is sometimes elusive for moms. Mom guilt is strong. We juggle our families’ needs along with our own and so often we put our families’ wants above our own needs. There doesn’t seem to be enough hours to fit it all in. When I find this happening, I remind myself I am a person and I also matter. Self care isn’t selfish. We can’t pour from an empty cup. When we practice self care, we set ourselves up to better manage stress, strengthen our immune system, build positivity.

 

We need to live healthier lives not just for ourselves but so we can have the physical and emotional energy necessary to best care or and be with our family long into the future. There is no better gift we can give them or ourselves. By clarifying needs vs. wants, we can find some time in our day for self care. Schedule your exercise on the calendar in ink just as you would any other important appointment. Wellness is a journey, we need to set goals to keep ourselves accountable and live the healthiest life possible. 

 

I’ve been there with the mom guilt and lack of motivation! I discovered a love for fitness after I had my first of four boys. I had gained over sixty pounds during my pregnancy, because, well, I had the misconception that there would be no lasting effects from eating for two (or more accurately, four!) and that the weight would magically fall off once my son was born. I was so very wrong. I turned toward exercise and nutrition. I fit in exercise while my son napped. I discovered exercise had not just physical benefits but emotional ones as well; I began to incorporate more varied and frequent exercise into my routine. I learned to let go of the mom guilt and take time to keep myself healthy.

 

WHY EXERCISE?

The benefits of exercise are seemingly endless. Exercise is my therapy, it’s my time to unwind, decompress and zone out. Exercise reduces stress, helps combat the symptoms of anxiety and depression, lowers our risk of osteoporosis, arthritis and dementia, improves cognitive function and cardiac health, prevents or lessens the impact of chronic illness such as hypertension, diabetes, cardiovascular disease, and eight types of cancer. It increases our quality of sleep, improves our energy levels, and makes us stronger, which results in less aches and pains. Improving our physical fitness will help us age gracefully, decreasing our rate of injury and helping us continue to comfortably perform activities of daily living.  

 

HOW MUCH EXERCISE DO I NEED?

The current guidelines for physical activity (https://bit.ly/2Dg4zSe) include a recommendation that adults get at least 150-300 minutes of moderate aerobic activity per week as well as strength training twice a week (subscribe to my newsletterfor a great 20 min. resistance workout you can do pretty much anywhere). The recommendation for children ages 6-17 is 60 minutes each day, and for the pre-K crowd, it is recommended that they engage in active play throughout the day. Get out there and play some of your favorite childhood games with your kids: 

  • tag
  • red light/green light
  • kick the can
  • ride bikes 
  • hiking

 

(For those of you in NC, Hanging Rock State Parkis a great day trip). These experiences will create time to bond as a family while showing your kids that fitness is fun!

 

There are plenty of ways to get yourself going if you need a little motivation. Start small, set goals for yourself that are realistic, no need to go from zero exercise to 300 minutes all in the first week, in fact, that will likely set you up for soreness and leave you feeling overwhelmed. You are the expert of your own life, decide what you are comfortable doing and build from there. 

  • Feel free to join my free Facebook group Project Fitness – The Journey for support from like minded women.
  • Use a workout journal to write your plan the night before, seeing it waiting can help you stay accountable.
  • Make plans with a friend to go to the gym, you won’t want to be a no-show when someone else is waiting for you.
  • Create a kick ass playlist with favorite songs that you only listen to during your workouts, or try some stations from your streaming service, I love Amazon Prime Music.
  • When you truly feel you can’t summon the energy to workout, make yourself a promise. You will go for ten minutes. If after ten minutes you still want to stop, you can – no negative self talk, no beating yourself up – however, chances are, once you get going, you’ll have the physical and emotional energy you need to continue.

Healthy Food Choices

Proteins

  • Skinless chicken breast
  • Mahi Mahi
  • Tilapia
  • Salmon
  • Eggs
  • Beans (not a complete source)

Carbohydrates

  • Whole wheat pasta
  • Beans
  • Various fruit
  • Oatmeal (not instant)
  • Brown rice
  • Sweet potatoes
  • Quinoa

Fats

  • Olive oil
  • Avocados
  • Most nuts & seeds

WANT TO LOSE BODY FAT? NUTRITION MATTERS!

Though exercise has many benefits, weight loss is 20% exercise, 80% nutrition. You can’t out exercise a bad diet. If you need to dial in your nutrition, all of my clients get access to an interactive food & lifestyle journal that can help keep you on track. My Fitness Palor other similar apps can also help. Log everything! Try to plan ahead and log what you will be eating, especially if you know one meal won’t be as healthy as you’d like. When trying to lose body fat, use a food scaleto weigh everything. We tend to underestimate calories when relying on sight. Many vegetables are nutrient dense and very low in calories, so load your plate with a colorful variety to help you feel full. A balance of lean protein, healthy carbs and fats will help keep you feeling satisfied, your energy up and cravings down. Avoiding cravings is essential for success. Make sure you hydrate! As a general rule you should aim to drink at least one ounce of water for every two pounds of body weight plus eight ounces for every 20-30 minutes of exercise.

 

WHY HYDRATE?

  • Improve metabolic functions
  • Increase the % of fat used for energy
  • Help prevent overeating

(when you think you’re hungry, you may actually just be thirsty).

Try drinking 8 ounces of water 15-20 minutes before each meal and another 8 ounces with your meal. It will help you feel full sooner.

Need help staying on track? Call, email or use this calendar linkto setup your complementary Discovery Call and find out exactly how Wellness Coaching and Personal Training can help you live your healthiest life possible.

Barbara@ProjectFitnessCoaching.com
www.ProjectFitnessCoaching.com
Ph: 919.590.0405
Like Project Fitness’ on Facebook
Join the free women’s wellness group: Project Fitness – The Journey