The Personalized Physique Blog

How to Freeze Bananas for Shakes and Smoothies

2013-06-11T09:53:00.001-07:00

So you ask, "What do I do with the bananas that are almost turning brown on my counter?" Well the best thing to do with them so they do not get wasted is to freeze them! They work great in smoothies and shakes as it allows you to make them cold without having to add in ice. The more food you have prepared the easier and less time consuming eating healthy will become.

I start with 2 large bunches of bananas.
Peel all bananas
Cube them all
Place in a gallon size freezer bag
Label and date the bag
Lay flat on shelf in the freezer to avoid over clumping
Add as needed to you smoothies!

3 Meals in 1 Day- Eggplant, the Final Meal!

2013-06-11T08:19:00.002-07:00

1. Meal 3 couldn't be any easier, cut the following, mushrooms, onions, tomatoes, garlic, pepper, scallions (if you choose), parsley (if you choose). Add in the eggplant with the sage that you had previously baked.Saute all ingredients.

2. Boil water and follow the instructions for cooking 2 cups of rice pasta on the back of the box, approx 5 minutes to complete cook.

3. Add both the vegetable mixture and the pasta, sometimes we eat it just like this! Another variation on this is to add 1/2 cup of ricotta cheese, mix all together and put in the oven for 20 minutes to brown the top. The nice thing about the dish is it can serve about 4-8 people depending on if it is used as a side dish or a main meal. Also by mixing in the large amount of vegetables you end up cutting down the amount of carbohydrates needed!

Hulk's Breakfast- Vegetable Smoothies For Beginners

2013-06-08T07:36:00.004-07:00

I have been using variations of vegetable shakes for the last month and have noticed several changes almost immediately. I sleep better, I have more energy, my skin is clear, my hair is softer, nail growth is faster, keeps me full for long periods, more focused, less cravings for sugar and processed foods and I've been able to easily drop a few pounds without feeling deprived!

I highly suggest implementing smoothies into your daily diet. Let me clarify juicing vs. blending/ smoothies. I own a Vitamix, which will pulverize anything that you put in it and blend it until it is smooth. Blending like this allows you to keep the fiber from the vegetables and fruit within your shake. When someone juices they squeeze the fluid out of the fruit and vegetables that they are processing, leaving much of the fiber behind.

In the last month I also began an elimination diet, since I had noticed that since my 30th birthday....well things had started changing. I did not have as much energy as I once remembered I'd had, I felt stressed all the time, bloated, stomach pains, and generally lethargic. Simple things that I had done for so many years with ease seemed to take so much effort to complete. I went to my doctor who said I lived a busy life and that I should try to get more sleep and less stress. She sent me for blood work just to be sure. My blood tests came back normal, hormone levels normal, thyroid normal.So I began researching what these symptoms could possibly be? I knew I wasn't crazy, and what I found changed the way I looked at food.

So I went cold turkey, I cut out all gluten, sugar, no caffeine, no alcohol, anything white, limited meats while focusing on a more plant based diet, began adding "super foods" to my meals, limited dairy and limited processed foods to gluten free versions ie. rice tortillas. Within the first 3 days I couldn't believe how different I felt and all I could think was, "maybe this is how the other half lives!" Since I have had such positive results from living without the list above, why would I go back! Each day I will be listing a new recipe of what variations I've made so you can taste test along. I'm Italian and French and I LOVE FOOD, so if it doesn't taste good I'm not going to eat it!

Add to blender and blend until smooth, the Vitamix takes about 20 seconds.

1 Green Apple
1 Medium Banana
3-4 Cups of Spinach
1 Cup of Frozen Strawberries
1 Tbsp of Chia Seeds
1 Tbsp of Almond Butter
1 Cup Coconut Water
Splash of Lemon Juice

How to Prepare 3 Meals In 1 Night for the Week- Eggplant

2013-06-07T17:27:00.000-07:00

In today's world, none of us have free time. I vowed to myself this year was my year to eat healthier and make a better effort to be prepared. So no excuses to not eat healthy! I've recently learned I am gluten intolerant so you will notice many of the products I use are gluten free but you can always sub out any of these for a wheat version if you wish. I try to prepare meals in advance and aim to cook 2 times a week in order to save time.The amount of time needed will be 45 minutes to 60 minutes. We will be making 3 dishes:

Eggplant Lasagna (meal 1- to be stored and eaten tomorrow night)
Rosemary Eggplant Pizzas (meal 2 - to be eaten tonight)
Sage and Eggplant Pinwheel (meal 3- to be eaten 2 days from now)

You will be preparing and storing 2 of these meals for easy preparation for the next two evenings.

What you will need:

4 medium Eggplant
2 cups Cherry Tomatoes
Fresh Sage ( or dried)
Fresh Parsley (or dried)
Fresh Rosemary (or dried)
10 Cups Fresh Spinach
2 Gluten Free Tortillas
1/4 Cup Gluten Free Breadcrumbs
Olive Oil
Italian Mix Spices
Onion Powder
Garlic (Fresh or garlic powder)
1/4 Cup Fat Free Feta Cheese
1/4 Cup Low Fat Shredded cheese
2 Cups Low Fat Ricotta Cheese
1/4 Cup Parmesan Cheese
1 Can Low Sodium, Low Sugar Tomato Sauce
1 Egg
1/2 Box Rice Pasta
16 oz. Container of Mushrooms
Optional- Ground Chicken( If you would like to add this just brown and set aside)

Preheat the oven to 350 degrees
Start with 4 medium eggplant.

3. Slice 2 of the eggplant into circles

4. Slice 2 of the eggplant into long strips

5. On a lined cookie sheet, spray either coconut oil or olive oil to lightly coat the bottom to avoid sticking. Also spray the eggplant once they have been layed out so the following ingredients will stick; garlic or garlic powder, Italian seasoning, onion powder. Place into oven to begin cooking. You will cook these for about 15-20 minutes

6. While meal 1 has begun cooking you will begin preparations for meal 2 and meal 3. Using 2 deep baking dishes lightly coat the bottoms with either olive oil or coconut oil. Separate the circle eggplant medallions between the two dishes.

7. In dish 1 lightly spray olive oil or coconut oil to help the following ingredients stick, fresh rosemary, garlic, onion powder and sprinkle gluten free breadcrumbs onto the top of the eggplant. Place this into the oven to begin cooking for 15-20 minutes

8. In dish 2 lightly spray olive oil or coconut oil to help the following ingredients stick, fresh sage, garlic, onion powder.Take out meal 1from the oven and let cool and also place meal 3 into the oven to begin cooking for 15-20 minutes.

9. Combine the following ingredients into a small bowl and mix: fresh parsley, Parmesan cheese, egg, Italian seasoning, fresh garlic, ricotta cheese. This will be what you layer into you Eggplant Lasagna.

10. Begin layering ingredients: sauce on the bottom, eggplant, ricotta mixture, repeat until all long sliced eggplant is used. Optional sprinkle with low fat cheese.

11. I covered and placed into the refrigerator so that my dinner for tomorrow was prepared. All I have to do is take it out and place into the oven at 350 degrees for about 20 minutes and dinner is served!

12. I took out the dish that has the breadcrumb coated eggplant. On a cookie sheet I placed 2 gluten free tortillas with a thin layer of sauce, then the eggplant, then a handful of spinach on top of each, sliced tomatoes and the feta cheese. I then lightly sprayed the coconut oil on top to keep the spinach moist while baking. This was dinner tonight. Place everything in the oven for 7-10 minutes to warm.

13. Eat up! But before you do that, make sure to take out the sage eggplant dish, let cool and then place in the refrigerator to be used to create meal 3. Make sure you check back in tomorrow for how to prepare meal 3!

Healthy Body Mass Index (BMI) and You

2013-06-07T11:31:00.002-07:00

Click on Image to Enlarge

Home Personal Training Sale

2013-06-07T09:44:00.000-07:00

Start with just 1 session for $19 and see how our program can work for you!

Home Personal Trainers in North Andover

2010-03-16T00:05:00.001-07:00

Are you ready to be motivated to lose weight and build muscle? Our

home personal trainers in North Andover can get you amazing body

changing results.

Our home personal trainers in North Andover have a wide variety of

fitness programs to cater to any fitness need. Some of our personal

training services in North Andover include: corporate wellness and

employee benefit programs, kids fitness and weight management for

teenagers, on site fitness training in North Andover and the

surrounding towns, group personal training, bridal personal

training, boot camps, kettle bell personal training, athletic

performance training and many other programs!

So you are probably wondering why we're different from other home

personal training in North Andover? Let us start with what is

included in our North Andover personal trainers weight loss

programs: initial consultation, fitness assessment, body fat

testing, BMI testing, hip and waist measurement testing, weigh ins,

accountability calendar, meal planning calendar, grocery list,

nutritional analysis, access to phone, online and email support, a

full diet plan created by a registered dietitian that tells you

what, when and how much to eat, NOT TO MENTION ONE-ON-ONE HOME PERSONAL TRAINING SESSIONS at a location of your choice!

Our home personal trainers in North Andover thought that it might

be helpful if they tell you the top 3 ways to start losing weight

IMMEDIATELY with a home personal trainer in North Andover. Here is what our home personal trainers had to say:

1.Start by writing down one short term and one long term weight

loss or fitness related personal goal. Make sure you specify how

long your long and short term goals are. Our personal trainers in

North Andover recommend that you have a 3 month (or shorter) short term goal, and a 6 month (or longer) long term goal. Our North

Andover personal trainers believe that if you don't know what your

goals are, how will you know when you get there?

2.Next start to make time for yourself. Our North Andover personal

trainers hear more often than not, that the main reason that they

are out of shape is that they do not have any time! Start small,

10-20 minutes a day is all you need to start making healthy

lifestyle changes.Our personal trainers in North Andover teach

clients to take time to take small steps towards becoming more

active. Our personal trainers suggest: walking the dog, bike ride,

park your car farther away from the mall, do push ups, jumping jacks

or jump rope.Whatever you choose, the main objective is foremost to train your psyche

to get on board with you getting healthy. And the second objective is calories in should

equal less than calories out! By adding exercise you're burning extra calories!

3. Start making yourself be held accountable. Start tracking your

food! UGH! We understand that sometimes seeing your food in black and white can

be scary, but our North Andover personal trainers tell our clients that you need to start

somewhere! If you don't know how bad it is, how will you know where to make

changes? Our personal trainers suggest that you should track the time of day you eat,

the amount of food and the type of food.

If you are looking for more ideas on how to get healthy, lose

weight, firm up or just feel better...our home personal trainers in

North Andover can get you to your fitness goals. Make sure to ask

about our specials for hiring a personal trainer in North Andover!

Personal Training Haverhill and Weight Loss Programs

2010-03-15T23:30:00.001-07:00

Are you ready to be motivated to lose weight and build muscle? Our

home personal trainers in Haverhill can get you amazing body

changing results.

Our home personal trainers in Haverhill have a wide variety of

fitness programs to cater to any fitness need. Some of our personal

training services in Haverhill include: corporate wellness and

employee benefit programs, kids fitness and weight management for

teenagers, on site fitness training in Haverhill and the surrounding

towns, group personal training, bridal personal training, boot

camps, kettle bell personal training, athletic performance training

and many other programs!

So you are probably wondering why we're different from other home

personal training in Haverhill? Let us start with what is included

in our Haverhill personal trainers weight loss programs: initial

consultation, fitness assessment, body fat testing, BMI testing,

hip and waist measurement testing, weigh ins, accountability

calendar, meal planning calendar, grocery list, nutritional

analysis, access to phone, online and email support, a full diet

plan created by a registered dietitian that tells you what, when

and how much to eat, NOT TO MENTION ONE-ON-ONE HOME PERSONAL TRAINING SESSIONS at a location of your choice!

Our home personal trainers in Haverhill thought that it might be

helpful if they tell you the top 3 ways to start losing weight

IMMEDIATELY with a home personal trainer in Haverhill. Here is what our home personal trainers had to say:

1.Start by writing down one short term and one long term weight

loss or fitness related personal goal. Make sure you specify how

long your long and short term goals are. Our personal trainers in

Haverhill recommend that you have a 3 month (or shorter) short term

goal, and a 6 month (or longer) long term goal. Our Haverhill

personal trainers believe that if you don't know what your goals

are, how will you know when you get there?

2.Next start to make time for yourself. Our Haverhill personal

trainers hear more often than not, that the main reason that they

are out of shape is that they do not have any time! Start small,

10-20 minutes a day is all you need to start making healthy

lifestyle changes.Our personal trainers in Haverhill teach clients

to take time to take small steps towards becoming more active. Our

personal trainers suggest: walking the dog, bike ride, park your

car farther away from the mall, do push ups, jumping jacks or jump

rope.Whatever you choose, the main objective is foremost to train

your psyche to get on board with you getting healthy. And the

second objetive is calories in should equal less than calories

out!By adding exercise you're burning extra calories!

3. Start making yourself be held accountable. Start tracking your

food! UGH! We understand that sometimes seeing your food in black and white can be scary, but our Haverhill personal trainers tell

our clients that you need to start somewhere! If you don't know how

bad it is, how will you know where to make changes? Our personal

trainers suggest that you should track the time of day you eat, the

amount of food and the type of food.

If you are looking for more ideas on how to get healthy, lose

weight, firm up or just feel better...our home personal trainers in

Haverhill can get you to your fitness goals. Make sure to ask about

our specials for hiring a personal trainer in Haverhill!

Personal Trainers Lowell

2010-03-15T22:44:00.001-07:00

Are you ready to be motivated to lose weight and build muscle? Our home personal trainers in Lowell can get you amazing body changing results.

Our home personal trainers in Lowell have a wide variety of fitness programs to cater to any fitness need. Some of our personal training services in Lowell include: corporate wellness and employee benefit programs, kids fitness and weight management for teenagers, on site fitness training in Lowell and the surrounding towns, group personal training, bridal personal training, boot camps, kettle bell personal training, athletic performance training and many other programs!

So you are probably wondering why we're different from other home personal training in Lowell? Let us start with what is included in our Lowell personal trainers weight loss programs: initial consultation, fitness assessment, body fat testing, BMI testing, hip and waist measurement testing, weigh ins, accountability calendar, meal planning calendar, grocery list, nutritional analysis, access to phone, online and email support, a full diet plan created by a registered dietitian that tells you what, when and how much to eat, NOT TO MENTION ONE-ON-ONE HOME PERSONAL TRAINING SESSIONS at a location of your choice!

Our home personal trainers in Lowell thought that it might be helpful if they tell you the top 3 ways to start losing weight IMMEDIATELY with a home personal trainer in Lowell. Here is what our home personal trainers had to say:

1.Start by writing down one short term and one long term weight loss or fitness related personal goal. Make sure you specify how long your long and short term goals are. Our personal trainers in Lowell recommend that you have a 3 month (or shorter) short term goal, and a 6 month (or longer) long term goal. Our personal trainers in Lowell believe that if you don't know what your goals are, how will you know when you get there?

2.Next start to make time for yourself. Our personal trainers in Lowell hear more often than not, that the main reason that they are out of shape is that they do not have any time! Start small, 10-20 minutes a day is all you need to start making healthy lifestyle changes.Our personal trainers in Lowell teach clients to take time to take small steps towards becoming more active. Our personal trainers suggest: walking the dog, bike ride, park your car farther away from the mall, do push ups, jumping jacks or jump rope.Whatever you choose, the main objective is foremost to train your psyche to get on board with you getting healthy. And the second objective is calories in should equal less than calories out!By adding exercise you're burning extra calories!

3. Start making yourself be held accountable. Start tracking your food! UGH! We understand that sometimes seeing you food in black and white can be scary but our personal trainers in Lowell as tell our clients that you need to start somewhere! If you don't know how bad it is, how will you know where to make changes? Our personal trainers in Lowell suggest that you should track the time of day you eat, the amount and the type of food.

If you are looking for more ideas on how to get healthy, lose weight, firm up or just feel better...our home personal trainers in Lowell can get you to your fitness goals. Make sure to ask about our specials for hiring a personal trainer in Lowell!

Personal Trainers Westford

2010-03-15T15:31:00.001-07:00

So why do our home personal trainers in Westford MA and many other towns in Massachusetts get their personal training clients to lose weight and keep it off? Some of our other towns that our home personal trainers travel to include: Boston, Andover, North Andover, Plaistow NH, Merrimac and over 30 other towns in Massachusetts!

Well we have a couple weight loss strategies that help our home personal trainers in Westford not only lose 10-100 pounds but keep it off by making lifestyle changes.

Many personal training clients in Westford come to us because they have tried every diet and fitness program in Massachusetts and want to finally lose the weight. Frustration with your results from a regular gym are common.This is because they do not have the following : accountability plans, nutritional plans from a dietitian, muscle confusion, weight loss strategies and progress check ins on your weigh tloss from your personal training program. Many personal trainers in Westford simply do not understand the important fact that changes in the workout equals better weight loss results. Other personal trainers in Westford simply focus on exercises but not the combination of cardiovascular exercise, resistance training and balance. All three of these components ensure that our Westford personal trainers programs are always challenging, unique and constantly changing the way that your body looks and feels.

So why should you choose our personal training in Westford, MA? Here are just a few of the reasons why our home personal training is superior to other home personal trainers in Westford: break past weight loss plateaus faster, we come to your home in over 30+ towns in MA, accountability, lose fat faster and build muscle tone, nutritional plan designed by registered dietitians, weigh ins, hip and waist measurements, body fat testing, strength testing, weight loss programs designed for your fitness goals, we bring all the equipment.

So you want to know what our Westford home personal trainers top 3 reasons our clients lose weight faster?

1.Our online, email, phone and in person support. We realize that everyone's situation is unique and that there is a reason behind why you've gotten out of shape. There is no need to feel embarrassed, our personal trainers in Westford have seen and heard every weight gain story. And this is a judgment free zone!Our main goal is to give you the tools to get your body back and start feeling better about your fitness.

2.Our home personal trainers in Westford give our clients accountability for their fitness goals. Our Westford personal trainers can meet you anywhere, anytime. Our hours are from 5 am to 9 pm, Monday to Friday and 7am to 7 pm Saturday and Sunday. It's no wonder many towns have a waiting list for our amazing home personal training services!

3. Lastly, our home personal trainer in Westford care! We want you to get to your weight loss goal just as badly as you want to! That's why our home personal training programs are always changing to make sure you get the most out of your workout and your body! We are here to listen to any concerns about your weight loss of fitness!

Don't hesitate to call now! Spots are filling up daily and when you call make sure to ask about our home personal trainer Westford specials!

Personal Trainers in Haverhill

2010-03-15T15:06:00.001-07:00

So why do our home personal trainers in Haverhill MA and many other towns in Massachusetts get their personal training clients to lose weight and keep it off?

Well we have a couple weight loss strategies that help our home personal trainers in Haverhill not only lose 10-100 pounds but keep it off by making lifestyle changes.

Many personal training clients in Haverhill come to us because they have tried every diet and fitness program in Massachusetts and want to finally lose the weight. Frustration with your results from a regular gym are common.This is because they do not have the following : accountability plans, nutritional plans from a dietitian, muscle confusion, weight loss strategies and progress check ins on your weight loss from your personal training program. Many personal trainers in Haverhill simply do not understand the important fact that changes in the workout equals better weight loss results. Other personal trainers in Haverhill simply focus on exercises but not the combination of cardiovascular exercise, resistance training and balance. All three of these components ensure that our Haverhill personal trainers programs are always challenging, unique and constantly changing the way that your body looks and feels.

So why should you choose our personal training in Haverhill, MA? Here are just a few of the reasons why our home personal training is superior to other home personal trainers in Haverhill: break past weight loss plateaus faster, we come to your home in over 30+ towns in MA, accountability, lose fat faster and build muscle tone, nutritional plan designed by registered dietitians, weigh ins, hip and waist measurements, body fat testing, strength testing, weight loss programs designed for your fitness goals, we bring all the equipment.

So you want to know what our Haverhill home personal trainers top 3 reasons our clients lose weight faster?

1.Our online, email, phone and in person support. We realize that everyone's situation is unique and that there is a reason behind why you've gotten out of shape. There is no need to feel embarrassed, our personal trainers in Haverhill have seen and heard every weight gain story. And this is a judgment free zone!Our main goal is to give you the tools to get your body back and start feeling better about your fitness.

2.Our home personal trainers in Haverhill give our clients accountability for their fitness goals. Our Haverhill personal trainers can meet you anywhere, anytime. Our hours are from 5 am to 9 pm, Monday to Friday and 7am to 7 pm Saturday and Sunday. It's no wonder many towns have a waiting list for our amazing home personal training services!

3. Lastly, our home personal trainer in Haverhill care! We want you to get to your weight loss goal just as badly as you want to! That's why our home personal training programs are always changing to make sure you get the most out of your workout and your body! We are here to listen to any concerns about your weight loss of fitness!

Don't hesitate to call now! Spots are filling up daily and when you call make sure to ask about our home personal trainer Haverhill specials!

Personal Trainers in Boston

2010-03-15T14:09:00.001-07:00

So why do our home personal trainers in Boston, Westford, Andover,
Lowell, North Andover, Haverhill and many other towns in
Massachusetts get their personal training clients to lose weight
and keep it off?

Well we have a couple weight loss strategies that help our home
personal trainers in Boston not only lose 10-100 pounds but keep it
off by making lifestyle changes.

Many personal training clients in Boston come to us because they
have tried every diet and fitness program in Boston, MA and want to
finally lose the weight. Frustration with your results from a
regular gym are common.This is because they do not have the
following : accountability plans, nutritional plans from a
dietitian, muscle confusion, weight loss strategies and progress
checkins on your weightloss from your personal training program.

Many personal trainers in Boston simply do not understand the
important fact that changes in the workout equals better weight
loss results. Other personal trainers in Boston simply focus on
exercises but not the combination of cardiovascular exercise,
resistance training and balance. All three of these components
ensure that our Boston personal trainers programs are always
challenging, unique and constantly changing the way that your body
looks and feels.

So why should you choose our personal training in Boston, MA? Here
are just a few of the reasons why our home personal training is
superior to other home personal trainers in Boston: break past
weight loss plateaus faster, we come to your home in over 30+ towns
in MA and Boston and NH, accountability, lose fat faster and build
muscle tone, nutritional pland designed by registered dietitians,
weigh ins, hip and waist measurements, body fat testing, strength
testing, weight loss programs designed for your fitness goals, we
bring all the equipment.

So you want to know what our Boston home personal trainers top 3
reasons our clients lose weight faster?

1.Our online, email, phone and in person support. We realize that
everyone's situatation is unique and that there is a reason behind
why you've gotten out of shape. There is no need to feel
embarrassed, our personal trainers in Boston have seen and heard
every weight gain story. And this is a jusgement free zone!Our main
goal is to give you the tools to get your body back and start
feeling better about your fitness.

2.Our home personal trainers in Boston give our clients
accountability for their fitness goals. Our Boston personal
trainers can meet you anywhere, anytime. Our hours are from 5 am to

9 pm, Monday to Friday and 7am to 7 pm Saturday and Sunday. It's no
wonder many towns have a waiting list for our amazing home personal
training services!

3. Lastly, our home personal trainer in Boston care! We want you to get to your weight loss goal just as badly as you want to! That's why our home personal training programs are always changing to make sure you get the most out of your workout and your body! We are here to listen to any concerns about your weight loss of fitness!

Don't hesitate to call now! Spots are filling up daily and when you call make sure to ask about our home personal trainer Boston specials!

personal trainers andover

2010-03-14T22:21:00.001-07:00

Not sure if a home personal training program is right for you? Here’s why some of our current clients decided to take control of their lives. Can you identify with any of these common reasons why you should start a home personalized training program in Boston, Andover, or other towns in Massachusetts?

· Are you completely frustrated with the way you look and feel? Are you simply fed up?

· Do you feel like your weight gain is holding you back from experiences in life? What would you do differently in life, if you didn’t have to carry an extra 10-20-30-50-70-100 extra pounds around?

· Are you looking into the mirror, not fitting into clothes or just have a closet full of clothes that just don't fit anymore? Do you feel like you just don’t recognize yourself anymore?

· Have you let yourself go and now are too embarrassed to go to a gym? Or just don't know where to start?

· Are you bored with the same old workout routine? Are you not seeing results even though you’re working out?

· Are you too busy? Do you feel like there aren’t enough hours in the day to add in a workout? Family, drive time, long work hours, kid’s schedules, other commitments…just seem to suck up all your free time?

· Are you a yoyo or serial dieter? Have you tried every diet imaginable? Do you lose some weight then gain twice as much back?

· Are you having trouble keeping up with your children or grandchildren?

· Not enough energy to get through the day?

· Do you have family members who have had medical conditions such as heart attack, diabetes, high cholesterol, high blood sugar, and are now worried that you may be at a higher risk?

· Do you avoid the beach? Maybe you'd like to be able to take your shirt off at the beach again. Has it been years since you put on a bathing suit and weren’t self conscience?

· Do you want a better social and love life? Do you want to be noticed by the opposite sex more?

· Wouldn't you love to have everyone talking about how much weight you've lost, instead of whispering about how much weight you've gained?

· Wouldn't it feel great to go to the next family gathering or office party in that little dress or those pants that you love, but don't have a chance of squeezing into today?

Looking in the mirror, not fitting into clothes, getting teased at work, taking your health for granted or simply feeling tired all the time are all common issues we hear from new clients, you are not alone. We understand that working in today’s stressful fast pace job market has made losing weight and getting in shape seem virtually impossible. The hardest part is taking the first step to making a life change. It may seem daunting and overwhelming but with the right tools it is possible to completely reshape your body, change how you view yourself, build back your confidence and start a fresh new life full of possibilities. Stop putting life on hold because your healthier improved self is within reach.

So here is your chance.

AT this moment in your life you stand at a crossroads.....where you can either continue on the same path you’re living now, keep your same shape, remain tired and unhappy with yourself and keep putting off a better body and life with the hope that your health doesn’t get worse.

You can start taking control of your life, gain confidence, and feel energized, happier and more attractive than you ever have....

You can do this.

You don’t have to feel this way any longer, you can choose a different path.

You are not alone. We understand that you need accountability and guidance every step of the way... you’re never alone with the Personalized Physique. We do not want you to succeed by making changes on the outside for other people but changes on the inside for yourself, because you deserve to be healthy and live your best life possible. Our clients had their reasons to call too and no matter what your reason is, WE CAN MAKE A DIFFERENCE AND YOU WILL BE AMAZED AT WHAT YOU CAN DO TOO.

We care about you inside and out.

The Personalized Physique personal training and group fitness programs will give you back your life.

Personal Trainers MA

2010-03-14T18:47:00.001-07:00

Our personal trainers in MA, can help you lose weight. We have a wide variety of weight loss and fitness results driven workouts and programs. Some of our group personal training programs are as follows boot camp, corporate fitness, group personal training, home personal training, and kids/ teenagers sports conditioning. In addition to these listed below are several other types of fitness programs that we offer to make sure you get the most out of your weight loss programs:

Partner Training / Fitness Buddy Program Our most popular group home fitness program.

This is a great way to be social with a friend, spouse or neighbor and get fit at the same time. Groups of “buddy” training typically are 2-3 people and programs are geared toward the fitness goals of the group. It’s a great way to have a support system and someone else cheering you on along the way to your fitness goals!

Small Group Personal Training

Invite your friends, neighbors, parent/child, walking group, tennis partner, book group, running partner, colleagues....whomever it is, we guarantee you'll build camaraderie while whittling down. Start a small group fitness program for big discounts on personal training. Typically this program is for groups larger than 3 and up to 30 people in a class. These small groups can be at a client’s house, outdoors, corporate locations or other on-site locations. Since we go anywhere the possibilities are endless! Have a group and you need special accommodations? We are happy to cater to any specific guidelines or requests.

Healthy Lifestyles For Teenagers and Adolescents (Weight Management and Fitness for Youth)

Are you worried that your teenager has unhealthy habits, either eating or exercise? We understand that it’s a sensitive subject and it’s not easy to talk about with your child. We can help to develop and implement fitness and wellness plans that get them on a healthy track for the rest of their life. We believe that lifestyle changes are more important than numbers on a scale and ensuring that your child feels comfortable in their own skin is very important to us!

As many people develop lifelong habits at a young age it is important to make sure they get off on the right foot to a healthy start! We recognize that as children grow up many “healthy” habits need to be taught and learned and that they usually do not come naturally. Setting up a system to make adolescents accountable for their own health can change their views for the better not just on health. Studies show that adolescent health and fitness programs link to better focus, being more driven, decreased risk of stress, evening out mood swings, decrease in depression and better self confidence.

Athletic Performance Training

Young athletes and teenage athletes feel pressure in today’s world for better performance, faster times, agility and increased strength. They feel these from media, colleges and even coaches. It is important to teach young athletes safe and effective methods for bettering their athletic performance without the sacrifice of their wellness. Our programs are designed for each individual to increase not only in their fitness levels but their confidence as well. Our programs include a variety of equipment and methods to get your teenager to the next level. Here are a few examples:

Programs Include:

Linear & Multi-directional Speed

Agility

Strength

Muscle Development

Preventative Conditioning for Decreased Risk of Injury

Flexibility

Dynamic Stretching

Explosive Power

Vertical Speed and Power

Increased coordination

Functional Training

Body Composition

Balance &Stability

Muscular Endurance

Dynamic CORE Stabilization

Cardiovascular Conditioning

Cardiovascular Endurance

Pre- Natal Fitness Personal Training

Are you pregnant or trying to become pregnant? Then staying in shape is very important for the health of your unborn child, as well as your own health! Our programs are based on the recommendations of the American College of Obstetricians and Gynecologists (ACOG) and your doctor. Exercising during pregnancy can increase strength and endurance required for delivery of the baby, relieve or even eliminate pregnancy aches and pains, help you keep an even mood, sleep sounder, bust stress and anxiety, increase your energy levels, and increase your muscle tone.

Post- Natal Fitness Personal Training

Are you ready to lose the rest of the baby belly? We can help you get your flat stomach back quickly and safely after delivery. Our personal training programs are customized to fit your fitness needs for getting your pre-baby body back! The average person is supposed to gain between 20-35 pounds, we’ve had clients who’ve gained 80 pounds during pregnancy and come to us after delivery and got help taking it all off!

Water Aerobics / Water Muscle Conditioning

Water aerobics isn't just for seniors anymore! We come to your pool! Call your neighbors and friends for a new kind of 'pool party'. We use water apparatus, weights, noodles and much more. Get the benefits of a resistance program but stay cool in the summer months. All of these programs are an hour long and include all apparatus. Bust boredom and change how you think about fitness with these water fitness programs that are great for people who have injuries or are recovering from ailments, want to increase their endurance, lower their body fat % or just want to try a new activity!

Bridal Party Group Training

Ready for the biggest day of your life and want to feel amazing in your dress? Want killer arms and abs?! We’ve got a fitness routine for you that’s going to whip you into shape in as little as 4-6 weeks of intense fat burning, muscle toning, body conditioning that is sure to make you feel amazing! We also have single or group training for you and your bridal party. Get huge discounts when you train with your bridal party in groups of 3 or more! Gather your bridesmaids, lace up your sneakers and squat, lunge, kick, and jump all the way till the big day.

Sports Team Fitness Conditioning Programs

Adults or children, no team is too big or small. We offer programs to a variety of sports teams including; basketball, football, soccer, lacrosse, tennis, golf, hockey, rugby, martial arts, track and field, softball, and baseball. Build on your teamwork and take your team to the next level. The competition won't know what happened. Contact us

Fitness Boot Camp MA

2010-03-14T17:12:00.001-07:00

Fitness boot camp in Massachusetts can change the way you think about getting in shape and losing the weight for good! Our personal trainers get amazing results and here’s how…

Our economical, military style, fitness boot camp programs are 2-3 times a week for 4-5 weeks (depending on which location). These fitness programs are designed for intense, sweat inducing, fat burning, muscle building, weight loss. You will be fitter and trimmer in just weeks.

Designed To Get The Most Out Of Your Physique
Our fitness boot camp programs consist of a combination of multiple performance conditioning techniques, many of which are used by professional athletes. Our fitness boot camp programs are designed by our master trainers to make sure you don't stay at a weight plateau, we call this muscle confusion. Every boot camp session is unique and designed to get the most out of your physique. We have a wide variety of equipment that we bring on site, including:

Balance Training, Body Weight Training, Sandbags, Resistance Training,
Weight Lifting, Agility Training, Speed Workouts, Medicine Ball Training,
Cardio Boxing, Bosu, Landmine, TRX Suspension systems, Pilates.

It's no wonder that our clients keep coming back series after series to continue getting amazing results!
So What Can You Expect From Fitness Boot Camp?
• Unique, dynamic exercises that are effective, so you don't waste time
• Sport specific drills
• Partner exercises and drills
• Calisthenics and plyometrics
• Team oriented atmosphere
• Military style exercises
• Economical small group training
• Non-intimidating coaching
• Accountability, we follow up with attendees when they miss sessions to make sure they stay on track
• Results as if you had a one-on-one session with a personal trainer
• Access to unique equipment to make sure your body keeps losing inches, and you stay challenged
• Bust workout boredom, no two workouts are the same
• Prevent plateaus in weight loss
• Cardiovascular and weight bearing movements to maximize fat loss
• Lowered body fat %
• Tighter more toned physique
• Increased endurance and stamina
• Full body conditioning
• Fun, group environment
• Motivated personal trainers to help guide you through every movement
• Phone, email, and online support
• Nutritional guidance
• Body fat testing at the beginning and the end of the program

Worried You're Too Out Of Shape To Start A Fitness Boot CampProgram?
Even if you haven't been exercising regularly don’t worry! Our programs are geared to a wide range of fitness levels and there are many modifications to make sure everyone's fitness level is challenged and appropriate for their skill level.
Who's Fitness Boot Camp For? Who's Your Average Fitness Boot Camp Client?
Boot camp is for anyone looking to make a change in their fitness level, lose weight, build strength, tone and shape their body. Our average fitness boot camp clients are:
• Between 18 and 60 years old
• Both men and women
• Looking for motivation
• Looking to lose weight and inches
• Looking to beat workout boredom
• Looking for a new way to stay in shape
• Looking for a workout challenge

My Day Starts Early. What Times Are Your Boot Camp Programs Available?
We realize that you live a busy life and squeezing in fitness sometimes is lower on the priority list than it should be, that's why we offer boot camp at a variety of times. Many times our fitness programs begin before the world has even started their morning routines!

Do You Want A Personal Trainer But Are Worried About The Cost?
This is a great way to receive motivating "personal training" sessions at a fraction of the cost. The best part is that you still will get above average results! Our fitness boot camp programs are based on many of the same fat burning, weight loss strategies that we incorporate into our home personal training programs.

Still Not Sure That Fitness Boot Camp Can Get You Results?
Read The Research Behind It!

The American Council on Exercise research discovered that….

"Researchers found that the average exerciser burns approximately 9.8 calories per minute during a typical boot-camp workout."

"The biggest benefit is you're burning an average of 600 calories per hour. That's obviously going to help with weight loss, but you're also getting the muscle-building benefit from push ups, arm curls and squat thrusts that you wouldn't get just from going out for a fast walk or jog."

Personal Trainer Boston

2010-03-14T16:03:00.001-07:00

Want to lose weight for good ? Do you live in New Hampshire, Boston, or anywhere in Massachusetts? If so, then here's how you can lose 10-100+ pounds! Our clients rave that our home personal training services not only deliver fitness and weight loss results but that it enables them to make long term weight loss lifestyle changes for good!

Do you want to tone up, build muscles, firm up, lose weight, or just want to have more energy in your everyday life? Our programs deliver results because of how much support we offer, phone, email and online support are available to make sure that you stay on track and remain accountable!

All of our programs include a full diet plan created by a registered dietitian that tells you what, when and how much to eat. Not only does this service allow you access to a full listing of dietary choices but it also allows you to customize your own types of food to eat! Our programs can be customized for a wide range of fitness and body goals including, low carb, weight loss, low glycemic index, body building, heart healthy, and a wide variety of other body specific diets. Stop yoyo dieting and take control of your weight loss once and for all!

All of our fitness programs are customized for specific fitness goals. We have clients who want to lose the last stubborn pounds, increase strength, lower cholesterol, lower blood pressure, build muscle tone, increase speed, increase agility, perform better in their sports, strength and conditioning, lower body fat %, lose several sizes in clothes, attain better posture, strengthen joints, maintain bone density, improve endurance and energy levels, “lift up” the glutes, decrease cellulite, develop tone and muscle development, and improved confidence.

All of our home personal training programs include: initial fitness assessment, initial consultation to discuss fitness and weight loss goals and set up a game plan, body fat testing, BMI testing, hip and waist measurement testing, break through exercise and weight loss plateaus, nutritional consultation, nutritional analysis, nutritional plan and diet plan, grocery lists, meal planning, access to phone online and email support, e-newsletter, accountability calendar, home personal training one on one, group home personal training, or even boot camp personal training sessions.

Our home personal trainers can come to your home in Boston, Southern New Hampshire, or anywhere in Massachusetts. It’s no wonder that our clients rave about our home personal training since they save so much time from driving to and from the gym, waiting for gym equipment, saving money from gym fees, and getting to their fitness and weight loss goal faster!

So you want to know what makes our home personal training program better than gyms? Well we offer fitness accountability, it is important to us that you don’t just show up for a workout but that you get the most out of your hour personal training session. We always mix it up to make sure that you don’t reach stubborn weight loss plateaus. One of the major problems with gym personal trainers is that they always do the same workouts and put clients on the same machines. It is important for anyone who wants to get the most out of their workout to ALWAYS mix up, duration of workout, intensity of workout, frequency of workout, and types of weight loss exercises. This helps to assure that you will continue to change your body’s composition and continue to lose weight, and build muscle tone!

Home Personal Trainers in Boston and Massachusetts

2010-03-13T22:01:00.001-08:00

www.thepersonalizedphysique.com. We are an in home personal training company that specializes in weight loss programs, outdoor fitness boot camps, corporate wellness and employee fitness programs, group personal training, healthy lifestyle programs for teenagers, weight management for teenagers, athletic performance training, sports conditioning programs, pre natal fitness training, post natal fitness training, and customized diet and nutrition programs designed by registered dietitians. All of our programs are designed to be customized to each individual person’s fitness goals in order to make sure they get amazing fitness and weight loss results. All of our programs include wellness consultation, fitness assessment, body fat testing, BMI testing, regular hip and waist measurements, and weigh INS because being held accountable to your fitness goals helps clients stay on track and focused on their fitness. In addition to these checkups we also include in our programs online, email and phone support, e-newsletter, accountability calendar, nutritional analysis and a full diet plan designed by a registered dietitian that tells you what, how and when to eat. Our nutritional programs allow you to keep a full online tracking system of your food to make sure you get the most out of your home personal training program, stay on track and get amazing results.

Home Personal Trainer Boston, Personal Training Boston, Sports Conditioning for Youth and Teenagers MA, Home Personal Training MA, The Personalized Physique

2010-03-09T10:55:00.000-08:00

Home Personal Trainer Boston, Personal Training Boston, Sports Conditioning for Youth and Teenagers MA, Home Personal Training MA, The Personalized Physique

'Mix it Up, Beat the Workout Blues.'

2010-02-02T14:32:00.000-08:00

'Mix it Up, Beat the Workout Blues.'

FREE Health and Fitness Newsletter

2009-11-19T18:17:00.000-08:00

Get the latest exercises and videos of new moves to boost your fitness, diet tips to widdle the middle, supplement advice and weekly newsletters that keep you on track to your fitness goals!

Weight Loss Tips, 26 Ways to Get the Weight OFF, Before the Holidays

2009-11-16T20:59:00.000-08:00

FREE Advice on Losing Weight and Keeping it OFF, from a certified personal trainer.

Plateaus can be frustrating when you feel like you are working out regularly and eating healthy, exhausting every option to make sure you get fitter. The moment of truth arrives as you step on the scale and you’ve stayed the same or gone up in pounds… The body needs change and sometimes it is the little modifications that you make to your everyday routine that can help blast past your weight loss and fitness plateau and reach your goals. Below is a short list of some of the tricks our trainers use to help clients break their fitness plateaus. It is not a secret anymore! Remember don’t feel like you have to change them all at once, lifestyle change means long term. Get your personalized weight loss one- on- one advice from our in home personal training staff. Click here for more!
1. Drink half your body weight in oz water

2. Have protein at every meal

3. Limit starches after dinner

4. Try to have dinner at least 2 hours before bed to allow digestion

5. Limit sweets and sugar foods

6. Limit starchy vegetables and fruits, such as corn, acorn and butternut squash, potatoes, banana, peas

7. Eat breakfast

8. Eat at least one after hour after waking up

9. No soda, not even diet soda

10. 3-5 fruits and vegetables a day

11. Cardio at least 3-5 days, at minimum 30 minutes each, ideally 45-60

12. Never do the same exercises twice, for example, do elliptical one day, then walk the next, or if you do not have access to equipment…..jog to one mailbox, walk to the next…

13. Never put a cardio machine on manual, put it on hill climb, random, or fat burn and change the resistance…

14. Mix up the machines, bike, run, swim, walk, elliptical, rock climb, hike, pick a new hobby, whatever it is, the more you perform the exercise, the less likely you are to be challenged.

15. Every 4 weeks increase weight size, repetition amount, and shuffle your exercises. Better yet, try to have separate routines to rotate between.

16. If you are walking outside, add short bursts of energy during the walk, jumping jacks, lunges, squats, frog jumps, pushups etc…

17. Count your fiber

18. Read food labels

19. No processed foods or canned/store bought soups…watch sodium intake

20. Write down your progress, everything that goes into your body, carbs, fat, protein, and water intake…or use thedailyplate.com

21. Take a multi vitamin

22. Women should also take calcium, even if you get a glass of milk a day

23. Make sure to wear appropriate footwear, for example if you spin, you will become more efficient if you wear spin shoes…

24. NO DETOX

25. If you use machines---switch to dumbbells----if you use dumbbells add balance equipment with the dumbbells ---CHALLENGE YOURSELF!

26. Stay focused on your progress. Think LONG TERM SUCCESS not quick fixes!

Find out how an in home personal trainer can take your fitness to the next level....

Best of luck and happy training!

Beat Cellulite in 10 Exercises

2009-11-12T06:23:00.000-08:00

Beating the Jiggle In Your Wiggle.
Banish Cellulite, Tone Up, Gain Overall Strength Through Lower Body Muscle Endurance.

Want to get rid of cellulite in some unwanted places? Customize a cellulite busting program with our in home personal trainers.
Our Trainers Top 10 Exercises.
1. Cardio, Cardio, Cardio..Incline Walking and Jogging

2. Down to the core. Forward Lunges with med ball twists

3. Plyometric squat hops on a Bosu: stand on Bosu, squat and hop up towards ceiling, repeat as fast as can go with good form....make sure no knees in front of the toes, sit back on hips when squating!

4. Scissor Lunges. Plyometric Lunges. Go down into lunge and jump to switch legs, lunging for each side, repeat

5. Curtsy Lunges. Lunging on a diagonal to the back (also try forward curtsy)

6. Hands above head at all times, forward alternating lunges onto Bosu

7. Lateral "ski" hops. Jump to the side and squat, and then back, repeat

8. Pliat squats on balls of feet, heels up, toes turned out... Challenge yourself try it with one foot on the Bosu

9. One legged squats, If too easy add a hop....IF still too easy draw a circle on the ground and have to stay within the measurements....IF still too easy add a med ball with twists...LAST Chance...try one legged squat on Bosu (next to wall, just in case)

10. Jump Rope: one legged, two feet with squat, jogging, jump jacks, butt kicks, high knees, ski hops, and heel taps....Try a couple to make sure to engage more than one or two muscle groups!

Push Up Like a Gladiator...Think You've Mastered the Push Up, Here's the New Remix to the Old Favorite

2009-11-11T04:52:00.000-08:00

Performance Push Ups

We Promise, They're Nothing Like Grade School PT Standards.

Maximize Your Results By Stimulating Additional Muscle Groups.

Contact us for a personalized workout with an in home personal trainer or our online personal training services.

For some of you out there, these might be too easy SO,---if you really want to challenge yourself, put feet on an incline, on a step or a chair, if thats still too easy use a resist a ball to put your feet on. Let me know how it goes...

1. Push Ups with one hand on a med ball, one hand on ground

2. Push Ups, rolling med ball between hands for each push up

3. Both hands on one med ball, push up

4. Push Up with arm raises forward

5. Push Up with arm raises rotating towards ceiling

6. Toes on med ball hands on ground, squeezing the core, stabilize and push up

7. One foot on med ball, one leg in air, push up

8. Feet on Bosu, 2 med balls, one under each hand, (try flat side up, and flat side down on Bosu)

9.Toes on resist a ball, 1 push up, pull ball and knees in towards chest, extend back out, repeat

10. Toes on resist a ball, 1 push up, pike (pulling hips towards ceiling, keeping legs straight, focusing on engaging lower abdominals) repeat

11. Toes on flat bench or stairs, hands on ground (try one legged) push up

12. Push Up, raise up opposite arm and leg, repeat

13. Plyo push ups, on ground, push up and " hop" your torso up out of the push up to create air between you and the ground

14. Try #13 on a Bosu, hands on soft side

15. One hand on Bosu one hand on ground, push up and travel across top of Bosu to push up on the other side, repeat

16. Rock the Bosu back and forth flat side up, 5 -10 seconds, then 5-10 seconds of push ups, repeat till fatigue

17. Bosu flat side up, toes on med ball, push up

18. Place resist a band across shoulders, grab with hands, down into the push up, if too easy shorten the band till there is enough tension

19. Feet on resist a ball, hands on ground, into the pike and holding this position, push up

20. Check out the TRX feet in handles, incline press...

Get a Six Pack Stomach- Here's How...

2009-11-10T10:23:00.000-08:00

Abdominals of Steel,
Get the 6 Pack of Your Dreams!
(And We Aren't Talking About Adult Beverages)
Try these 5 sure fire techniques to start seeing the results!
Belly be gone for good? Try our home personal training or online personal training programs for ultimate fat loss!

Gut Buster #1. Medicine Ball Training

Some must try things to do with a medicine ball include:

1. Twists in a pilates v-sit on a Bosu

2. Crunches on resist a ball , see image at left

3. Plank with one hand on med ball

4. Plank with 2 hands on med ball

Gut Buster #2. Resist a Ball Training

1.Plank with forearms on ball, remember the farther you push your arms away from your body the harder the movement in the plank becomes, see image left

2. Plank with toes/legs on resist a ball, go from a straight arm plank to bent arm plank, up and down, repeat

3.Resist a ball between feet lying on back, press lower spine into floor, leg lift ball toward ceiling

Gut Buster #3. V Sits

1. Negative crunches, leaning back, without letting the spine touch the ground, both feet planted on the ground or one (see image at left)

2. Both feet in the air, leaning back, pulling both knees in towards the chest as crunching forward, not letting spine touch the ground

3.Bicycling in Vsit, opposite elbow to opposite knee, not letting spine touch the ground, for a challenge try on a Bosu

Gut Buster #4. Balance Training/ Core Engagement

1. Kneeling on resist a ball, do this near a wall in case in need of support, (see image at left)

2. Kneeling to standing on Bosu (NOT RESIST A BALL), without letting feet touch the ground, IF want a challenge hold a med ball

3. Flip Bosu so flat part is up, and round side is touching ground, do one push up, then hop both feet in towards Bosu and back out, repeat

4. Standing on a wobble board, holding dumbbells, squat and press your arms up towards the ceiling, then tricep extension behind head, making sure to keep elbows pointed toward ceiling when weight goes behind head in the tri extension, balancing the wobble board to not touch the ground, repeat

5. On a wood floor, plank putting toes on a towel, pull knees in towards chest, sliding the towel, keeping spine and hips stationary, the only movement should come from your legs

Gut Buster #5. Why We're In LOVE With the Kettlebell

These ancient pieces of equipment, are an excellent way to trim down all over. Make sure to check back in our kettlebell exercise video section as we continue to grow our media library, to see a full variety of swings that are gauranteed to whiddle the middle. Shown at left is a row in the planking position.Make sure to squeeze your middle and don't raise your hips as you pull up into the row

Please remember these exercises are not intended for everyone, for inquires or information on more gut busters, OR to get your personalized abdominal workout with one of our trainers contact us!

Homemade Gym Equipment, No Need to Belong to Expensive Gyms

2009-11-06T12:29:00.000-08:00

Who said that you needed to belong to a gym to be in shape? Our home personal trainers fitness equipment tricks and tools sometimes come from some unusual places. Many times items people have lying around or waiting to be sent out to the trash, make the best equipment! Getting and staying in shape doesn't have to be expensive. Here are some of our home personal trainer's favorites.

Empty Water Bottles/ Gallon Jugs: Filled with Sand, Rocks or Cement.

Making homemade dumbbells is easy and beats spending between 15-100 dollars for a pair of 5-50 pound dumbbells. They can be used in just the same way, just make sure to super glue the cap of the water bottle once you have filled it with sand. Make sure you do not pack the sand in, leaving some room in the bottle for the sand to shift, with help to tone faster. Using sand adds extra work for your muscles, as the sand shifts from one side to the other it forces the muscles to have to tighten and stabilize to avoid you falling over. This too can be done with any larger size water jugs to simulate medicine balls as well. Some other alternatives to add to the empty bottles include rocks and even cement to make them heavier....ratio of your sand/rock mixture to cement should be 5:1 so if you use 5 scoops of sand/rock mixture use 1 scoop of cement. Then just add water to the mixture and pour into your chosen bottle size. Make sure to leave the cap off to make sure that they have time to cure for several days at least!

Old Tires.

Getting rid of your old winter car tires? They make great workout partners. Using them in a multitude of ways as balance, a weight, even as a stair, the possibilities are endless. Some of the exercises we perform include: hopping through them lined up in pairs, squatting balancing on top, lunging onto the tire, traveling push ups around the tire, planking with your feet on the tire or your hands, carrying the tire over your head, squatting holding the tire above the head, running carrying the tire, squatting and flipping the tire, squat thrusts with the tire going up above the head, tricep dips off the edge, partner drills, shadow drills with a partner, tag with a partner....you get the point---ENDLESS. It is one of the cheapest pieces of equipment to acquire. Best of all if you don't already have one your local tire business usually has a bunch they are willing to give to you for free.

Sand Bags.

For less than .50 cents a bag and a 20 pound bag of sand, approximately 5 dollars, you have a variety of muscle strengthening moves that can be combined with just about any exercise. The best part is that you don't have to look far, any local hardware store or Home Depot, has a multitude of shapes, sizes and colors. Make sure you double or triple bag them! We fill one and then insert it into the second bag with the knot facing down, and then repeat for the third bag, just to make sure no sand falls out.They can be used as dumbbells if you fill them lighter, or fill it heavier and use as a medicine ball. The unsteadiness of the shifts in sand help to ignite the core and help develop muscles to work in functional training movements. This is important for everyday life, as multiple muscles work at the same time during daily activities. For example: bending down to pick up a child, uses from the neck down, back, stomach, legs, glutes....

Soup Cans and Weighted Socks.

Using soup cans a light weights is a great place to get started in a fitness routine. Using these for lateral arm raises, presses above the head and even punches, can help to trim and tone. When these seem to be getting on the lighter side, take a heavy duty men's tube sock and place several cans in the sock. Make sure your knot is secure! These can be used for many exercises including mimicking a kettle bell. A cheap way to get the benefit without the price tag.

2 x 4 or an Old Log.

Using this to balance when you are performing any exercise will help engage the core and strengthen the smaller stabilizer muscles.We love using this for lunges and squats. It you feel like challenging yourself add a weighted piece of equipment and perform twisting movements in an attempt to use more balance.

Stairs or a Milk Crate.

Use them as a step, a plyometric box, a stair climber, or just as plain cardio! A great way to get the heart rate up without having to go anywhere or purchase any fat burning equipment. Hop onto the first step and squat, repeat about 15-20 times. Lunge, squat, race up them!

I hope you've seem something here that has inspired you to take advance of all the "useless" items that are just waiting to be transformed into exercise equipment. Happy Training!