Thursday Thoughts Ed. 44 - What are you going to do this summer?

10:13 PM Remy Maguire - Manifest the Best 0 Comments


How are you going to spend the next 6 weeks?

6 Week : Nutrition Counseling : Get Smart
6 Week : Beach Body Boot Camp : Get Sexy
6 Week : Muscle Max : Get Strong

If you’ve been a part of our Spring Makeover Challenge you’ll soon be ready for the next step. If you’re still slowly coming out of hibernation it’s time for a pick me up! Finally ready to get faster, build more muscle and take your fitness to the next level? Whatever it is you want to accomplish this summer I’ve got a program for YOU!

For the month of May, Personal Training and Nutrition Counseling is on SALE for just $60 a hour (regularly $75) for women. (Don’t worry guys next month it’s all about you.) Now is the time to stock up sessions at a great price and plan for your fittest summer yet.

Most of the time we know what we should be doing but there’s a big difference between knowing and doing.  No two people can eat the same things and get the same results. Together we will figure out what works best for you. Do you want to lose body fat and weight? Are you trying to tone up and shape your muscles?  Anyone on a mission for better health can benefit from improving eating habits.  Life can be so crazy and busy that healthy eating and cooking often falls by the wayside.  Discover quick and easy ways to make food choices that will boost energy levels and fuel the whole family.

Get Smart with 6 weeks of Nutrition Counseling. Week One: Initial Intake, Nutrition Analysis and Planning Sessions, Week Two – Six: Menu Planning, Healthy Cooking, Overcoming Obstacles and Modifications.  Food Journals will be review and reworked weekly.


Sometimes we just need a little push! Let the warm weather and a fitter figure motivate you to ramp up your workouts for the summer. With one- on-one training sessions you’ll get the individualized attention it takes to achieve real results.  Learning how your body works, developing a program designed specifically for your goals and doing it all safely are just a few of the benefits of having a personal trainer.  The best part is having someone cheer and yell with you while working up a serious sweat!

Get Sexy with 6 weeks of Beach Body Bootcamp. We’ll focus on toning and shaping muscles you’ll want to show off.  Be prepared to jump, stretch and lift your way to a stronger, leaner body.  Homework includes several on your own workouts each weekJ


Want to beat your Mom at arm wrestling? Well you’d better get lifting! Systematic and specific training is needed for muscle growth and improved strength.  These gains can be challenging to achieve without guidance and support.  Let me coach you. Put in the time and the effort and you’ll be bragging about your biceps to anyone who will listen!

Get Strong with the 6 Week Muscle Max Program.  Initial assessment will determine the starting line.  Each week we will progress incrementally and systematically to build muscle strength, power and endurance. Be fitter that ever before!

What are your fitness goals? How are you going to reach them? Whether you want to improve nutrition habits for health and wellness, change your body for the better, or just get fitter and have fun – you’ll find it here!

Each individualized program includes 6 weekly 30 minute sessions for $180 (That’s a $75 savings)!

Feel free to write me with any questions about what 6-week program is best for you.  Call the front desk at 503-287-0655 to sign up today.  Remember this sale only lasts until the end of the month. BUT, You can start your six week program whenever you are ready.

Here’s to your healthiest and happiest summer ever,
Coach Remy


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Thursday Thoughts Ed. 43 Rest up!

9:42 PM Remy Maguire - Manifest the Best 0 Comments


The Importance of Recovery

You work hard in the gym to change your body.  It’s outside of those walls, when you rest, that change happens. If you don’t make time for recovery, change will slow to a halt, and so will you. When athletes “bonk”, “hit the wall,” or “crash”, it’s usually because they didn’t give themselves enough rest between hard workouts. When you feel lethargic, crabby and “off” it might be that you’ve gone too long without a real break. Exercise fatigue happens when your rest is too short or doesn’t exist.  Your body gets irritated, inflamed, and achy.  Ugh.

What should you do?

The time we spend between workouts is considerable. The hours we spend at home, at work and with our families outweighs the hours we spend in the gym (I hope). The way we spend this time is critical to how our bodies respond to our hard work and how well we recover. Do you hit the gym to “get away” or relieve stress? Probably. And that’s a darn good reason. But if your life is totally hectic, hurried and you are constantly at wits end chances are you aren’t giving your body the rest it needs to change and perform at its best.

While we can’t eliminate all the craziness that makes up our wonderfully wild lives we can pay attention to making certain we take time to relax in the middle of it all.  I’d always avoided yoga because it made me feel strange and anxious. But since taking a Bikrim Class (really hot yoga!) in January I’m hooked.  Even one or two classes a week makes me feel lighter, calmer and I think I can deal with the world with a calmer mind. I remember to breathe.  I’m inspired to eat well and drink more water to make that good, clean feeling last.

What does it for you? When do find your thoughts quietly drifting away? There isn’t one right way to decompress – you just have to do it.  Spend more time with your pets. Go to more comedy shows. My husband takes long walks and zones out on the coach reading a magazine or watching silly T.V.  A good friend swears by bubbly, hot baths. Spas are popular vacation destinations for a reason!  Just remember you don’t have to try and cram rest into your busy day, just take a few moments to think about what makes you feel best and try to do more of that thing.  Crawling in bed 30 minutes earlier than usual give mes time to read and write before falling asleep.  Getting enough sleep is essential for real recovery.

On the food front…

Eating high quality food in the right quantity will help you reap the benefits of your hard work and help speed the recovery process.  Drink plenty of fresh water in the gym and out.  Incorporate a wide variety of fruits and veggies in your daily diet.  And you’ve got to eat enough.  Even if you are on a mission for fat loss, wait, especially then --- don’t stress your body out more by denying it the nutrients it needs!  Make sure you are consuming enough good calories to fuel your workouts and the change process you are working toward.  Don’t go too low in calories.  Give yourself no more than a 500-calorie deficit daily.  If you are working out consistently for more than seven hours a week you need to make sure you are eating enough to keep it up and burn fat.

Checking in…
If you are tired all the time and aren’t sleeping well you might be overdoing things.
If you aren’t losing weight and you aren’t seeing gains in your performance it might be time for a rest.
If your personal life is suffering, you are losing interest in workouts or feel depressed, take time out for your mental and physical health.
If your muscles are sore and tender more often than not, stop!

Try this…
Take a week off. Really. A whole week. Take long walks and refresh your energy levels.
Take a yoga class, go swimming, and make sure to vary your routine.
Eat nutrient rich foods, especially before and after workouts.
Do something relaxing and enjoyable everyday.
Try to get about 8 hours of restful sleep every night.

I know for certain when I don’t rest enough, when I ignore the symptoms of overtraining I finally catch that stupid cold, I struggle to find the energy to teach my classes, I just don’t feel good.  Sometimes we just keep going, and going and don’t notice that we’ve gone to far. But aren’t I supposed to be working hard all the time to get what I want?!?! Nope. Think about it. If you didn’t ever stop to relax and look around you’d never have the chance to notice everything you’ve done!

Rest well,
Remy

References:
Research Review: Nutrition and Exercise Recovery – Part 1
http://www.precisionnutrition.com/all-about-recovery
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Manifesting the Best - Success!

2:12 PM Remy Maguire - Manifest the Best 0 Comments

http://www.ideafit.com/user/542218/fitnessconnect/success-stories

Follow this link to read how four of my favorite people Manifest the Best!

You inspire me everyday,

Remy


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Thursday Thoughts Ed. 42 - Get Outside!

1:33 PM Remy Maguire - Manifest the Best 0 Comments


Dear Readers, 

Here in Oregon we may not be blessed with months and months of fabulous sunny weather but we more than make up for it with crisp fresh mild days and a serious “I’m gonna get out there anyway” attitude.

Many Americans spend over 90% of their time indoors. From house to car to work and back again, our outdoor time is limited. We all know how good it feels to be out in the fresh air and how much better our minds and bodies feel when we get out there, even just for a short time.

Being out in nature is so good for us! We reap the benefits of fresh, oxygen rich air, the healing effects of natural sunlight, the grounding feeling of natural terrain and a renewed sense of peace and connectedness with the world around us.

Recent studies have investigated the many health benefits of nature, from increased immunity (less allergies) to decreased brain fog (clear headedness). Nature revitalizes!    

Here are some of the highlights….

On Fresh Air:

“Plants and trees are like living, breathing air filters.  They detoxify the air by absorbing many substances that can be harmful to humans, like excess carbon dioxide and dust particles.  They also create oxygen, which we need to live and to function.  NASA researchers conducted a study years ago, which found that having just two houseplants per 100 square feet of space removed toxins and dramatically improved air quality in a house.”

On Vitamin D and Sunlight:

“It is true that too much sunlight to the point of getting burned is not healthy, but avoiding sunlight can be worse for your health.  Recent research on vitamin D shows many Americans are deficient despite fortified foods and supplementation.  Sunlight greatly increased the abundance of this vitamin which more accurately acts like a hormone.  Through its effects on Vitamin D, sunlight helps prevent cancer, bone disease, depression and many other illnesses that are now only beginning to be understood.  Also because Vitamin D can help lower and control insulin, sunlight may also play a role to helping people reach their weight loss goals.  Evidence suggests that forests and other nature areas help in people’s recovery from stress and fatigue.”

On Earth:

“Exercising on a natural surface imparts tremendous benefit to your musculoskeletal system.  In order to continue to improve musculoskeletal health uneven or natural terrain like grass fields, trails, hills, and other obstacles should be utilized.  This can significantly decrease the risk of foot, ankle and knee injuries.”

On Feeling Good:

“Research suggests that exposure to nature areas increases positive emotions while negative emotions decrease only when exposure to natural areas is relatively high.  Multiple studies point to a link between plants and improved physical health.  Patients who could see trees and other greenery from their hospital window required less pain medication than those who didn’t have a green view.  Just visually experiencing a natural setting can be shown to reduce stress.  Stress relief, as measured through muscle tension, blood pressure and electrical brain activity, can be demonstrated within some minutes of exposure to a green environment.”

Want to get out there?!?!

Check out these options at NWPT. Don’t live near us check out your local newspaper’s outdoors section or blog for your own outdoor adventure ideas.

The hiking club will meet for 5 fabulous hikes this year.
Get outside to enjoy everything nature has to offer with your NWPT trainers and meet hikers with similar goals. You will learn about different types of gear and improve your strength and stamina.

This group is for all levels of hiking experience, novice hikers excited to learn everything they need to know, to advanced hikers and climbers. However... some of these are challenging hikes, so your fitness level is a consideration. You need to be prepared for these hikes. Come to our informational meeting Saturday May 12th from 1:30 to 2:30pm at our Portland Location. YOU CAN DO IT!

Experience the beautiful NW Oregon Wine Country
This is the type of adventure that you’ve always wanted to experience but never had the time to organize. Join us for this scenic and memorable biking tour of the Oregon Wine Country. A trip that you will never forget!

We invite you to join us for a trip that will most definitely be the trip of a lifetime.

This weekend we are heading out for the first camping trip of the year. I’m excited just thinking about it.  I love getting all the supplies together, packing the car and setting off into the wilderness.  Sometimes we know where we are going and sometimes we don’t. No matter what, we end up in the right spot and life is grand, special, magic and memorable.  I feel more personal freedom and connectedness sitting beneath the stars and trees. Getting back into nature feels like a gift to my soul. My watch stops. Time is kept by the sun and the campfire. Snuggled in my downy sleeping bag, my heart is quiet and full. I wish I could stay here forever. I feel more alive. Again, I will make a promise to take this feeling home.

All my best to you,
Remy


--
Remy Maguire, NASM-Personal Trainer
ACE - Lifestyle and Weight Management Consultant
Northwest Women's Fitness Club/
Northwest Personal Training
2714 NE Broadway
Portland, OR 97232
503-287-0655
Manifest the Best Blog: http://remywright.blogspot.com
www.nwwomensfitness.com
www.nwpersonaltraining.com



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Quick Ratatouille - get your veggies here!

9:43 PM Remy Maguire - Manifest the Best 0 Comments

This was delicious and filling after a killer indoor spin workout. We both agreed it could use a bit more spice and we added hot sauce to the final dish. I ate the leftovers for lunch the next day over a be of greens - yum.

This took about 10 minutes to prep, or less. And about 30 minutes to make.

2 table spoons olive oil
1 medium onion, diced into 3/4 inch chunks
2 garlic cloves, minced
1 eggplant, diced into 3/4 inch pieces
1 red pepper, diced
1 can fire-roasted diced tomatoes, drained
2 zucchini
1 teaspoon fresh thyme
1 can cannellini beans, drained and rinsed
1/4 c chopped parsley
salt and pepper
Polenta (optional)
1 cup cooked ground turkey(optional)

Heat the oil in a large skillet over medium heat. Add onion and saute for 5 minutes. Add garlic, eggplant and red pepper, cover and cook for 10 minutes. Mix in tomatoes, zucchini and thyme, cover and cook another 10-12 minutes.

Stir in beans, parsley, salt and pepper, and heat through. For a heartier meal serve over polenta or add cooked crumbled ground turkey.

Spice it up as you see fit!
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More Swim Workouts

9:33 PM Remy Maguire - Manifest the Best 0 Comments


Hi Team and Readers!
I apologize for what might have seemed like a daughting post about swim workouts.  I posted two great workouts that are geared more toward long-distance triathlons. Sorry if they freaked out any of you new swimmers!
The most important thing you can do now is just get in the water and get used to how it feels to swim. Here is another fun one if you like to have more structure with your swims. We'll spent two workouts in the pool working on technique and swim stroke with Coach Mo Chambers. Then we will practice swimming in open water. These workouts really give you a good idea of how different that experience is and helps build confidence with something that can feel very intimidating.
Try this workout—

 500 yards or meters warm up (work slowly, stretching out)
 12 x 50 yards or meters
            4 x 50 on 20 seconds rest after each
            4 x 50 on 10 seconds rest after each
            4 x 50 on 5 seconds rest after each
 10 x 100 yards or meters
Do each of these 100’s with 30 seconds of rest after each. Try to drop 2 seconds from each 100 repeat. So if you swim the first 100 on 1:50, you will be swimming the last one on 1:32. This is one of the best sets I know to learn pacing. If you have trouble doing this the first time you try, put it into your workouts once a week. Learning how it feels to swim at targeted speeds is an important skill for swimming longer events.
 12 x 25 yards or meters
            Swim nice and easy but work on nice streamlining* off each wall.
 *Glossary of swim terms
Recovery—the recovery portion of a stroke is the part of the stroke where you are not actively pulling. In freestyle it is the part of the stroke from when your hand leaves the water until it enters the water. Keep your hands low with fingers down during recovery in freestyle.
Entry—this just means the point at which your hand enters the water. Your fingers should be pointing down but not perpendicular to the water which would cause more drag.
Streamline—holding your body in a nice, tight line especially when you push off walls. You should be under the water with your arms pressed up against your head, deltoids squeezing your ears. One hand is on top of the other with the hand that will pull first on the bottom. Arms and legs are straight, toes are pointed.
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Triathlon Training : Swim Workouts

9:37 AM Remy Maguire - Manifest the Best 0 Comments

Here are a couple of pool workouts that are great prep for triathlon swimming. These are especially fun if you can get a group of 3-6 people together - then you can rest after each set while the group finishes. If you do this solo make sure to take the rest when you need it, if you need it.

Use whatever measurement system is at your pool, meters, yards. Don't cheat on the drills. Keep that fist closed. This drill will help you learn to use your arm to increase cadence and pace.

Cool down with a few laps of breast stroke or backstroke to use different muscles. Have fun!

Workout #1 Warmup: 300 to 500 freestyle, 200 to 400 kick, 200 freestyle (alternating drill 25/swim 25)

Main set:

900 steady swim, change who leads the lane each 75 (One but no more than two-minute rest interval )(RI)

600 steady consisting of 3 x 100 fist/100 swim (One but no more than two-minute RI)

400 pull (paddles and buoy) One but no more than two-minute RI 200 pull (buoy, no paddles) One but no more than two-minute RI

6 x 50 backstroke on 1:10 Goal of the main set: 2400 yards or meters of steady swimming at an aerobic pace.

Cool down: Swim an easy 100 to 200 yards, choice of stroke

Total distance: 3200 to 3700

Workout #2: Negative-split Threshold Swim

These workouts help athletes learn to meter their energy and not go too fast at the beginning of the workout. Before beginning this workout, first determine the highest average pace per 100 you can hold for a set of three repeats of 300, with only 30 seconds rest between each swim (3 x 300 w/ 30 second RI). Call this your T-Pace. Next, add 15 seconds to your 100 T-Pace--this is your swim interval or send-off for the entire main set.

For example, if your T-Pace is 1:30, your swim interval is 1:45. You will push off the wall every time the clock ticks off one minute and 45 seconds. The speed or pace that you need to be swimming during each swim interval is listed in parenthesis.

Warmup: 300 choice of stroke swim, 300 kick, 200 freestyle catch-up drill


Main set: 6 x 100 (T-Pace minus 1 to 2 seconds)

100 very easy recovery swim followed by less than a minute rest 4 x 100 (T-Pace minus 3 seconds)

100 very easy recovery swim followed by less than a minute rest 4 x 100 (T-Pace minus 5 seconds)

100 very easy

Cool down: 1-2 x 300 consisting of (50 catch-up, 25 right arm only, 25 left arm only, 50 "perfect stroke", 150 swim)

Total distance: 2800-3100

Cool Down Thoughts:  For some variation, you can increase the intensity of Workout #1 by having only the leader swim their 75 as fast as possible during the 900. For those of you who aren't strong swimmers, cut everything in half. As your season progresses, you can keep the same send-off, but try to further improve the pace you swim during Workout #2. A second option is to retest your T-Pace to see if you can decrease your send-off time for Workout #2.
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Thursday Thoughts Ed. 41 - Spring Cleaning

8:30 AM Remy Maguire - Manifest the Best 0 Comments

The streets are sprinkled with flowering trees, all pink and white. Our little stoop is made more pleasant by the arrival of tiny yellow daffodils. Spring is certainly in. (And here in Portland we might even see the sun this weekend.) The weather warms and our winter clothes hang too heavy. It's time for something lighter, fresh and new. Open the windows! Let in the light. Spring cleaning isn't just for your closets - it's for your life:) Our homes are a reflection of our lives, a mirror of ourselves. What does yours look like? How do you want it to look? Think about spring cleaning like getting rid of the junk in your trunk and the mold in your mind! (Yes, I'm into rhyming) In the kitchen... Start your day off right. Even if you can't seem to slam down eight ounces of water everyday be sure to drink one big glass in the morning before you do anything else. Add citrus, like lemon juice, to naturally cleanse your system and set the body straight. Give your healthy habits the honor they deserve. Keep your veggies stored in clear view. Organize your fridge to highlight all the fresh fruit and produce. Get rid of junky foods, old foods, and packaged foods. Shop for the seasons best. Finally it's time for tomatoes and green beans! Shine up tarnished silverware. Toss chipped plates. Get yourself some pretty dishware that makes it fun to eat and serve friends and family. In the closet... Keep the clothes you love and fit you well. By all means keep a piece in a smaller size if it inspires you. If it makes you feel bad or hurts you to see in your drawer - get ride of it! Donate the duds. Put away the sweaters. Nicely store your favorites. For your workout.... Pick up the pace. If you've been sailing through 40 minutes on the elliptical all winter - switch it up. Add intervals. Take a new class. Get outside. Exercise early when it's still dark so you can enjoy the longer days with family. Take after dinner walks to enjoy the sweet smells of spring. Expand your horizons. Look over the edge and see what's there. Spring is the time to bust out, break free and see what happens. All my best, Remy
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