Here is the "skinny" on my rates

8 sessions a month (2 times a week) = $320.00 total/$40 per session

12 sessions a month ( 3 times a week) = $420 total/$35 per session

16 session a month (4 times a week) = $480 total/$30 per session

ü  Reasonable rates

ü  Amazing total body workouts

ü  I come to you

Call Michelle today at 727-418-9127 to schedule your appointment.

Get Your Sweat On!

I’m Taking the Group Training Outside!!!!

Every Saturday morning at 8:00 until 9:00

This is an all levels one hour group fitness class that will be held on the field next to the Oakstead clubhouse (3038 Oakstead Blvd., Land O’ Lakes)

The Total Body Fitness Class incorporates movements that will:

• Get your heart rate up!
• Tone, strengthen and challenge your muscles!
• Burn fat!
• Get you fit!

The exercises will include:

Stretching – natural, strength stretching techniques to help with your joints, muscle strength and flexibility.
Core (abs and back) exercises – movements designed to strengthen, shape and tone your mid section, front and back.
Upper body strength training – natural whole body routine targeting chest, arms and shoulders.
Legs and butt - exercises that will help tone, define and strengthen ALL parts of your legs and behind.
And other exercises meant to get your heart rate up and burn fat like jumping, short distance running, hula hooping, cone and ladder obstacle course, fitness ball exercises and more.

Only $5 per person for one hour of fun, fitness and fresh air!

Bring plenty of water to drink and a yoga mat if you have one.   If not I have mats you can use.

See you there!!!

Crazy, But True

Do you need to focus?  Is is 4pm on a Friday afternoon and you MUST finish some task, but your concentration is at it's lowest level possible?

Try brewing some peppermint tea!!

Researchers in Cincinnati found that periodic whiffs of peppermint increase people's concentration and performance on tasks requiring sustained attention. 

 

So get brewing!!!!

 

To Your Health,

 

Michelle

The Weekend Is Practically Upon Us......

The weekends are typically when we make plans to go out for a nice dinner.  Here's a tip for those of you that don't want to blow your diet completely out the window.  Have a fiber-rich salad or a bowl of vegetable soup as an appetizer. 

Fiber is nature's appetite suppressant.  So, take the edge off your hunger with a bulky, low-calorie first course.

To Your Health,

Michelle Turner

 

Resistance Band Glute Kickbacks

This exercise is designed to strengthen your gluteus minimus as well as your other abductor muscles.

Start by attaching a resistance band to a stationary object. I’ve used the dining room table leg, the couch or any piece of heavy furniture.  I’ve even wrapped the band around a lanai post! 

With the object on your left side, attach the other end of the resistance band to your right ankle. From here, stand up straight with your legs together and knees slightly bent. Move your right leg out and away from your body as far as you can go and hold for several seconds before returning to your original position. Repeat until fatigued.  Turn around and switch legs, then perform the exercise again!

Want to Increase Your Carbs?

People that are training for a marathon may want to consider increasing their carb intake.

Do this simple formula; multiply your body weight by four.  The answer is the number of grams of carbohydrates you should eat each day.  If you eat less, then your leg muscles may become glycogen deficient….meaning they lost their muscle fuel.  Less glycogen leads to a lower quality work-out and an increased risk of overtraining. 

Go To The Dark Side

When it comes to whole foods, more pigment often mean more nutrient power.  Try adding these items to your cupboards and fridge;

·         Cantaloupe vs. Honeydew Melon = The cantaloupe doubles your vitamin C intake and has 70 times the vitamin A and beta-carotene 

·         Brown rice vs. White rice = Brown rice has 30% more of the antioxidant selenium and 4.5 times the fiber 

·         Baby Bellas vs. White Mushrooms = The Bellas have 6 times the calcium, 40% more potassium and triple the selenium

 

·         Spinach vs Iceburg Lettuce = Spinach has triple the protein, a higher concentration of antioxidants and 19 times the vitamin A 

·         Sweet Potato vs. White Potato = The sweet potato has more than a days worth of vitamin A, 2.5 times the calcium and 50% more fiber 

·         Dark Beer vs. Light Beer = The dark stuff has more iron and cancer fighting polyphenols 

·         Red Wine vs. White Wine = Your favorite red will give you a dose of the sleep regulating hormone melatonin and the heart healthy antioxidant resveratrol

Kick things up a notch.....or more!!

Want to kick your exercise routine into high gear?  Try the long jump. 

It’s a rather simple move that will kick your butt. 

1.    Stand with your feet together

2.    Lower yourself into a squat and jump forward as far as you can – it’s an explosive movement for sure

3.    Land with bent (soft) knees to protect your joints

4.    Continue the length of the room or you can time yourself for 30 – 60 seconds

You will feel your core working, legs working, arms working……just about every muscle is incorporated to execute this move. 

It’s an awesome one for sure.  So give it a try during your next exercise session. 

Weight Loss Advice

Remember, when losing weight you can also lose muscle mass.  Because lean muscle mass keeps your metabolism high, its best to avoid quick weight loss through miracle diets of starvation.  When you do that, you are G-U-A-R-A-N-T-E-E-D to put the fat right back on.

To effectively lose weight, you have to exercise, you have to eat, you have to drink plenty of water and you must get plenty of rest. 

It takes time, but I figure the fat didn’t just hit your midsection overnight either.  It was a process, not an event.  So is weight loss. 

Pretty simple, huh?

Combine Cardio and Weight Training

Cardiovascular activity combined with weight training will result in much more fat loss than with cardio alone.  It’s true.  Cardio will raise your muscle metabolism during the activity and for a short time afterwards.  And that’s great.  But weight training ups the ante by raising your muscle metabolism during the exercise and for a much longer time after the session has ended. 

Weight training creates resistance on the muscles and the tissue becomes leaner and longer during the exercise.  However, the actual muscle development  occurs  during the rest period following your weight training.  So during the next 24 hours when you are “resting”, you should perform cardiovascular activities. 

When you combine the weight training exercises followed by cardiovascular exercise you stress your muscles in a complementary way that will indeed  increase your total fat burning effect. 

Strength Training For Kids??

Absolutely!!!!!

Done properly, strength training is indeed beneficial for your young one, whether they are an athlete or not.  Strength training can put your child on a lifetime path to better health and fitness!

Strength training for kids is about light resistance and controlled movements…with emphasis on proper technique and safety.  Your child can do many exercises with his or her own body weight, resistance tubing and light weights (emphasis on light). 

The benefits of strength training for your child is to increase muscle strength and endurance, help protect your child’s muscles and joints from injury, improve your child’s performance in nearly any sport, improve your child’s self-esteem and help your child maintain a healthy weight.

Strength training can become a valuable part of an overall fitness plan – as long as the child is mature enough to follow directions and practice proper technique and form.  I also recommend you check with your child’s doctor for the OK to begin a strength training program. 

To Your Health,

Michelle Turner
FullTilt Fitness Training

Magic Bullet

There is no magic bullet to being fit.  This is a common statement made by fitness professionals, myself included.  And it’s true folks. 

Meal replacement shakes, 100 calorie snack packs, cabbage soup diets or the Thigh Master will not help you attain a better you. 

Clean eating.  Whole natural foods, such as fruits, vegetables and lean meats.  Daily exercise.  8 glasses of water each day.  These will make you fit.  These will keep your organs working properly.

Call me at 727-418-9127.  I’ll create the right balance of food and exercise for you.  An easy plan to follow for years to come. 

To Your Health,

Michelle Turner

FullTilt Fitness Training

Let's Do the Shuffle!!!!

What is the Shuffle?  It’s a lateral motion that you can use as a warm up for your glutes, hip flexors, quads, calves and hamstrings.  Or you can simply incorporate this move into your exercise routine, because it does require balance, concentration and leg strength.  Especially if you remain in a deep squat throughout the movement. 

Here is how you safely perform the Side Shuffle:

1.       Bend at knees, keeping your back straight and your head up.

2.       Step to the right with your right foot.

3.       Carry your left foot to where your right foot was.

4.       As soon as you plant the left foot, move the right foot further to the right.

5.       Again, bring your left foot over to where your right foot was. 

Remember, the key is to bend your knees and keep your head up as you are moving sideways.  That my friends will bring on the intensity.  

Once you have completed steps 1 through 4 (pardon the pun!) reverse the order. 

1.       Step to the left with your left foot.

2.       Carry your right foot to where your left foot was.

3.       Etc, etc, etc.

The further you go and the quicker you move your feet, the more intense this exercise is. 

I suggest you start off slowly at first, so you get the feel of the movement.  I much prefer you go slow and perform the exercise correctly, than go fast and do it wrong, whereas you won’t get much benefit or potentially hurt yourself.   

Enjoy today’s exercise!!!

To Your Health,

Michelle Turner

Try This....Not That

Do you walk on the treadmill for what seems like hours as part of your exercise regimen?  Are you getting the fat burning results you want?  What if I told you that you could burn more fat in a shorter period of time on the treadmill?  It's true. 

Let's say you walk at a pace of 3.5 mph on the treadmill for your entire exercise session.  Tomorrow when you're at the gym, try walking at 3.8 mph for one to two minutes, then drop the pace back to 3.5 mph for one minute (or two if you need extra rest time), then back to 3.8 and so on.  Do this for 25 minutes.  Gradually increase the intensity over weeks.

You may have to go through an experimentation phase to find the right intensity level for this type of training.  Err on the side of caution so you don't exercise beyond your capacity. 

To Your Health,

Michelle Turner

People First

It can be so easy to get caught up in making a buck. We’re conditioned to believe money will make us happy, but we forget about what’s really important........ each other.

Instead of trying to extract value from this world, add to it in your own unique way, in a way no one else can but you.

When you fall down in life and climb out of the holes along the way, be the hand that reaches down and lifts the next guy up and says “Here, let me show you the way”

Why Should You Hire Me?

By hiring me, Michelle Turner as your personal trainer,

• You will get the body you want without ever leaving your home
• You will experience a full workout in the space you have
• You will receive a custom training plan for strength or fat loss or aerobic fitness or even sports performance
• You will receive personal attention, a skilled trainer and a great workout within the comfort of your home at a very reasonable price

Contact Michelle Turner at 727-418-9127 or email at michelle.trnr@gmail.com.

www.fulltiltfitnesstraining.com

Want to Burn More Calories?

Scientists have found that folks who drink the most water have the highest metabolisms.  In the study, people drank 4, 8 or 12 cups of water a day.  The folks that drank at least 8 cups of water reported better concentration and higher energy levels.  The tests also showed that they were burning calories at a much higher rate than the people that drank only 4 cups a day. 

So drink up!!

Everyone is Welcome!!!!

Come join the Total Body Fitness Class on Saturday, April 6th at 8:00am!  This is an AMAZING group exercise class where you will be encouraged to challenge yourself.  All fitness levels are welcomed.  The class will last for one full hour, so be sure to bring water to stay hydrated and a towel to wipe away the sweat on your brow. ;~) 

You can find me and my group on the Oakstead Clubhouse ball field located at 3038 Oakstead Blvd in Land O' Lakes.  It's just off SR 54 between the Veterans Expressway and SR 41. 

The cost is a mere $10 for one hour of professional fitness guidance and some fun thrown in the mix!!

I look forward to seeing YOU there!

Natural Food Store vs. Local Grocery Store

Be aware folks, that fancy food stores can still sneak a crazy number of calories into your cart and then pack the pounds onto your body. 

Don't assume the food is healtheir at the Natural Food Store.  In a study in the Journal of Consumer Research, people estimated foods to have up to 35% fewer calories when they came from a "healthy" place.  But these stores all stock stuff that can make you fat.  One cup of Trader Joe's Pecan Praline Granola has as many calories as two twin-wrapped packages of Reese's Peanut Butter Cups.  Yikes!

And don't fall for fads.  Just because that scone is vegan, lactose-free does not mean it isn't still loaded with calories. 

To Your Health,

Michelle Turner
FullTilt Fitness Training

Supercharge Your Workout

I have to come clean and tell you.....I totally stole this post from my boyfriend's facebook wall.  But it's such great information I couldn't pass it up!!

Try the tips David offers below, and you won't be disappointed with the results. 

Quick supercharge your workouts.

Nothing builds muscle tone faster than resistance exercises. Weights, bands, machines will all tone you faster than other traditional exercises.

Nothing burns fat faster than aerobic exercises that raise your body temperature and make you sweat.

Combine the two!

Do body squats in between a machine exercise. Jumping jacks in between your bench press. Burpees in between arm curls or any other exercise.

This powerful one two combo will supercharge your workout and you'll see results...fast!

Music for the Gym

The Wall Street Journal has reported that the right tempo boosts stamina and energy efficiency.  What is the perfect tempo? 125 - 140 musical beats per minute.  The WSJ states that studies have shown, if you listen to music with a beat between 125 and 140 during exercise, you will have a reduced sense of exertion and increased motivation. 

Here is the sample playlist of music for the best exercise tempo;

1. The Black Eyed Peas - "Boom Boom Pow" (131 bpm)
2. Calvin Harris ft. tinie Tempa - "Drinking from the Bottle" (128 bpm)
3. D'Banj - "Oliver Twist" (125 bpm)
4. Kesha - "Die Young" (128 bpm)
5. PSY - "Gangnam Style" (132 bpm)
6. Flo Rida - "Let It Roll" (128 bpm)
7. will.i.am ft. Britney Spears - "Scream & Shout" (130 bpm)
8. Michael Jackson - "Beat It" (140 bpm)
9. Lady Gaga - "Edge of Glory" (128 bpm)

What is your favorite playlist while exercising?

To Your Health,

Michelle Turner
FullTilt Fitness Training

Who Doesn't Love Rocky??

Let me tell you something you already know. The world ain’t all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That’s how winning is done. Now, if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain’t where you are because of him, or her, or anybody. Cowards do that and that ain’t you. You’re better than that!”
Rocky Balboa

Get Crazy and Mix It Up!

Are you sick of your boring high-fiber cereal every morning?  Then mix it up! Literally!

If you're like me, you have several boxes of cereal only a quarter full sitting in your pantry.  For a new taste grab some Fiber-One and mix it with the Rice Krispies; or that Corn Chex and Raisin Bran, Corn Flakes and Frosted Mini-Wheats or even Cheerios and Crunchy Nut. 

You just might find a combo that is off the chain and if you do, share it with me!!