Take advantage of this great deal, 4 personal training sessions at The Exercise Space for only $199!

If you been wanting to:

1. kick start your fitness
2. to learn new exercises
3. to lose weight
4. to get stronger
5. to get motivated
6. for sport specific training (triathlon, running, skiing, snowboarding, biking)
7. …or just a good old butt kicking

Sign up now!

Just in time for summer

What is a Micro Class? A Micro Class is a 45 minute class designed by you and your exercise partners focussing on what you want to work on. Gyms tend to offer the same types of classes over and over and classes can get really crowded…or your schedule may not allow you to make it to a class. The Exercise Space Micro Classes’ are a very affordable solution to get in shape with the detailed attention of a personal training session, but the price of a group class. Class is limited to four people so there’s no hiding! And the best part - Micro Classes are on Special now for only $85 per 50 minute class, whether it’s 2 ,3 or 4 people!

Here’s how to get started:

1. Grab 1, 2 or 3 of your friends, family, co-workers, or teammates etc. (up to 4 people total)

2. Pick a time (some weekends available)

3. Choose a focus (cardio, strength, cardio/strength, core/cardio, plyometrics, gut & butt, sport specific, or other of your choice)

4. Choose a location (currently offered at The Exercise Space, Harbor Steps, The Sculpture Park (downtown waterfront), Discovery Park, or Green Lake) Other locations may be able to be accommodated, just ask!

5. Sign up at : microclass

We are all short on time some days…ok probably more days than not. The things that keep us healthy are the things that seem to get skipped - like our workouts!!!! I don’t always have an hour to do a full workout, or sometimes even 30 minutes. But I can usually find 10 minutes, once, twice, or even 3 times throughout my day.

The other afternoon I was on my computer at work sitting on an exercise ball while alternating back rows with an exercise band when a client walked in…crazy look on his face! Then a smile cracked when he realized I was multi-tasking - fitting in my workout whenever I can.

That being said here is my 10 minute plan when I am super short on time and have no access to equipment. Even if you can just squeeze it in once in your day, your body will get the benefit. Done twice or three times, even better! Read More »

Here is a great article for pre race nutrition. It was written for runner’s but can be adapted by most athletes.

pre race fuel

It seems like we are constantly being bombarded lately on how good nuts are for us… the news, health articles, doctors, nutritionists. Times havechanged since we were scared away from nuts during the low-fat craze of the last few decades, but now nuts are making a comeback!

Nuts are excellent sources of protein, minerals, “good” fats and other nutrients, fiber, and they’re good for the heart. But be careful, it only takes a small handful of nuts to to do the job and it is easy to get carried away! One ounce of nuts averages 180 calories and 17 grams of fat.

But what kind of nuts are the best… not all nuts are created equally! Here are my top 6 healthiest nuts:

• Walnuts
  The walnut is the king. It’s a great source of the healthy omega-3 essential fatty acids, which has been found to protect the heart, promote better cognitive function, provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis, and fight cancer and support the immune system with it’s antioxidant compound ellagic acid. 1 ounce = 14 halves Read More »
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There have been many studies on this subject, and turns out caffeine enhances your body’s performance and speeds up muscle recovery! I am not a caffeine consumer, and this info probably won’t make me one either, but I know most of you out there are, so now you have a good excuse to consume your caffeine fix!

Studies show that caffeine ingestion prior to exercising extends endurance in moderately strenuous aerobic activity. Other studies researching caffeine consumption on elite athletes show increased performance times following caffeine consumption.

But… before you make Starbucks part of your pre-workout warm-up be aware that: Read More »

You committed, now you need to perform…where do you start? Right here! I’ve been there, a little overwhelmed by what you just got yourself into and totally confused as to how your going to pull it off. Don’t worry it can be fun…hopefully my training plan makes it a little less intimidating and more enjoyable (yes running can be enjoyable when you train properly)!

A Few Suggestions:

• It is ok to take walk breaks if you need to - listen to your body *

• Keep a running journal/log. This is not necessary, but keeps you aware of how your body is adapting to your training.
• Make sure you fuel yourself properly while learning to run longer distances. For runs under 60 minutes you should be ok with just water. For runs longer than 60 minutes - which many of yours will be. Your body is going to need carbohydrates to break down into glycogen so your muscles will have continuous fuel to keep you from hitting the wall. Try Gu’s, gummy bears, licorice, or dried fruit.
• Always carry enough water… or you can try to talk your partner into meeting you at certain points throughout your long run to bring you water (I did this and it was really nice to see a familiar face after running alone for what seemed like hours).
• ALWAYS begin with a warm up, I suggest a 5 minute walk before you begin your run. And ALWAYS cool down, 5 minute walk then STRETCH. Trust me it is worth the extra minutes.

Training Plan
Week 1: Read More »

The Survivor Diet:

My brother told me he had lost 8lbs in the past 2 weeks and thought he was on the right path - following The Survivor Diet and The Prisoner Workout. I took a deep breathe and began to educate him on the healthy, balanced way to get fit and lose weight. He listened silently and then retorted “I was just doing what the people on Survivor do, they only eat rice, exercise all the time, and lose a ton of weight”. I explained to him that when Read More »