Fitness, Healthy Eating, and Motivation Tips and Articles

Great Fitness Holiday Gifts

Fri, 20 Nov 2009 08:25:07 -0700

What to get for the fitness enthusiasts for the holidays.

Yoga Mat:
- Manduka eKO Mat - Great combo between durability and cushion.

Weights:

Food and Nutrition:
Electronic Food Scale. Too make sure you are easting enough food. ;)
Shaker Bottle for not leaks.
Attire:
Iron Belle Boutique for Fitness Jewelry and Shirts.

In Health!
Iron Belle Fitness

Iron Belle Fitness provides mobile personalized in-home and corporate fitness training in the southeast valley of Phoenix, Arizona. We come to you and provide the equipment so that it is convenient, effective and most importantly fun. Call 602-686-9620 or e-mail info@ironbellefitness.com or to find out more information about fitness training in Phoenix, Ahwatukee, Tempe, Chandler and Gilbert Arizona.

Yoga Month and Yoga Benefits

Tue, 15 Sep 2009 15:46:33 -0700

Sept is Yoga Month. There are many opportunities to find out more about yoga by visiting local Phoenix Arizona yoga studios for free. Visit the www.yogamonth.org site to find out more. And if you already experience the wonderful benefits of yoga, this is a great time to share your fitness passion with a friend. Invite them along to one of your next classes.

List of some of the benefits:
- Energized
- Low risk of injuring muscles and ligaments.
- Subcortical regions of the brian dominate
- Noncompetitive, process oriented
- Limitless possibilities for growth in self-awareness
- Slow, dynamic and static movements
- Parasympathetic nervous system dominates

In Health!
Iron Belle Fitness

Iron Belle Fitness provides mobile personalized in-home and corporate fitness training in the southeast valley of Phoenix, Arizona. We come to you and provide the equipment so that it is convenient, effective and most importantly fun. Call 602-686-9620 or e-mail info@ironbellefitness.com or to find out more information about fitness training in Phoenix, Ahwatukee, Tempe, Chandler and Gilbert Arizona.

Fitness ActiveWear - CamelBak Women’s Racebak

Sun, 10 May 2009 15:59:30 -0700

I wore it for the first time today on a 25 mile bike ride. I absolutely love it. In Arizona, overheating has been an issue for me as the summer temps rise. So with the use of the RaceBak, I not only get to stay hydrated but also stay cool with the great wicking vest design. The fabric is comfortable and doesn't leave any impressions on the skin like most compression activewear. Being a white material, any women would be concerned with the “see though” factor, however CamelBak did a good job with that as the fabric across the chest is double lined, so no worries there. I do hope that they eventually offer it in other colors as I worn it as my cycling jersey and it would be fun to match.

Fit: It’s a snug fit, but you want it that way. True to size.

Summary: Retail is $100. Comfort and hydration - priceless. Great for hiking, biking and any Arizona activity. The only real negative is it has no jersey pockets.

Where to get it: Stop by South Mountain Cycle in Ahwatukee, Arizona 85048 off of 36th and Ray, to check them out. I know they are one of the few places to have them on hand.

Dec ’09 Update: The Tempe, Arizona REI has them for sale at a great price right now. I think it is as CamelBak is coming out with a riding jersey option. Maybe CamelBak is listening to their customer’s requests. Nice job.

In Health!
Iron Belle Fitness

Iron Belle Fitness provides mobile personalized in-home and corporate fitness training in the southeast valley of Phoenix, Arizona. We come to you and provide the equipment so that it is convenient, effective and most importantly fun. Call 602-686-9620 or e-mail info@ironbellefitness.com or to find out more information about fitness training in Phoenix, Ahwatukee, Tempe, Chandler and Gilbert Arizona.

Fitness Stability Ball Recall and Instructions

Thu, 30 Apr 2009 10:31:41 -0700

Recently the U.S. Consumer Product Safety Commission announced a voluntary recall of the a few fitness stability balls. The Brands include Bally Total Fitness, Everlast, Valeo and Body Fit. These brands were sold at department stores and fitness retailers nationwide. Including Ross and Sports Authority between 2000 and 2009. So you might was to take a look at the recall notice to see what you might need to do if you have one of these pieces of fitness equipment. Visit the CPSC for more information.

If you do have one of the fitness balls manufactored by EB Brands, you can contact them at (800) 624-5671 or visit there website at www.ebbrands.com. And what they should do if give you proper inflation instructions on how to safely inflate the ball to avoid bursting issues.

In Health!
Iron Belle Fitness

Iron Belle Fitness provides mobile personalized in-home and corporate fitness training in the southeast valley of Phoenix, Arizona. We come to you and provide the equipment so that it is convenient, effective and most importantly fun. Call 602-686-9620 or e-mail info@ironbellefitness.com or to find out more information about fitness training in Phoenix, Ahwatukee, Tempe, Chandler and Gilbert Arizona.

Women Specific Road Bikes*

Sat, 18 Apr 2009 18:53:46 -0700

Here are a couple of links to a few bike you might want to look at and maybe test ride. You don't have to get brand new, but visiting a store or two helps to get you sized right and you get to feel what you like best.

These are all specifically designed for women, which means smaller handle bars and closer braking and shorter head tubes which really make a difference for comfortable and strain over time.

Most important though, find the right saddle and get your bike fitted for you. That will make all the difference in the world.

Specialized Bike Women’s Designs
These would be at South Mountain Cycle on 36th and Ray in Ahwatukee, Arizona. Talk to Eric if you go there.

Trek WSD Bike
These would be at Landis in Tempe, North Scottsdale and Phoenix, Arizona

Giant Women’s Bike
Don't know where these are in town but you might want to look at them too.

Jamis Femme Bikes
Entry level bike for women: Bike Den on Cactus in Glendale, Arizona.
Of they have one a bit higher priced but in Ocean Mist.

* So here is my only caveat on Women specific bikes. If you are a women over 5’9” or have longer legs, you might just have to go with a men’s sizing bike and install small equipment to make it fit. While the upside is you might have a few more choices of bikes, you won’t get something as stylist, that is for sure. Pictured above is a Specialized Brand Roubaix men’s 56 with small handlebars and a shorter stem with taller angle.

Hope this helps just a bit. Or just makes it that much more confusing.

Happy Training!

Iron Belle Fitness provides mobile personalized in-home and corporate fitness training in the southeast valley of Phoenix, Arizona. We come to you and provide the equipment so that it is convenient, effective and most importantly fun. Call 602-686-9620 or e-mail info@ironbellefitness.com or to find out more information about fitness training in Phoenix, Ahwatukee, Tempe, Chandler and Gilbert Arizona.

Activities

Mon, 16 Mar 2009 15:05:15 -0700

Making fitness a way of life is the best way to stay in shape. Feel free to join Iron Belle Fitness at any of the upcoming events:
✤ Silent South Mountain - Phoenix, Arizona March 22nd, April 26th, May 24th, June 21, July 26th, August 23rd, Sept 27th, Oct 25th, Nov 22, Dec 20th - No cars or motorized vehicles. Feel free to walk, bike, run, hike or just picnic. All day.
✤ Tour de Paradise Moon Valley, Arizona- April 18th. Bike 8, 30 or 60 miles in Moon Valley. Enter “IronBelle” in the team section when you register for a discount. Or search Iron Belle Fitness on the Tour de Paradise site. Hope to see you out there.
✤ 2009 Bike to Work and School Day - April 22nd 6 am - 8 am
✤ YogaFit Yoga Teachers Seminar - May 2nd and 3rd - Las Vegas
✤ IDEA World Fitness Conference 2009 - August 11th - 16th Los Angeles, California
Events we were at this year:
✤ March 14th ADA Tour de Cure - Bike 10. 35 or 62 miles. We stretched everyone out before the 35 mile ride. And had a blast. What a great event.
✤ NPC Natural BodyBuilding Show - Mesa Center for the Arts
✤ Bike-a-Polooza 2009 - Kiwanis Park, Tempe, AZ April 5th - 12 mile Ride and Bring a pair of old athletic shoes and receive two tickets into the raffle to win a bike.
✤ 11th Annual Bike Swap Meet - Kiwanis Park, Tempe AZ April 5th 7 a.m. - 12 p.m.

Call with any questions about these events. We’ll be there.

Happy Training!

Iron Belle Fitness provides mobile personalized in-home and corporate fitness training in the southeast valley of Phoenix, Arizona. We come to you and provide the equipment so that it is convenient, effective and most importantly fun. Call 602-686-9620 or e-mail info@ironbellefitness.com or to find out more information about fitness training in Phoenix, Ahwatukee, Tempe, Chandler and Gilbert Arizona.

Sweet Veggie Recipe

Wed, 11 Mar 2009 15:14:41 -0700

One of the Iron Belle Clients came up with this sweet way to help get some veggies in your diet. And “Chef” Crystal was kind enough to want to share it with everyone.

Ingredients:

✤ Red bell pepper - diced
✤ Yellow bell pepper - diced
✤ Green bell pepper - diced
✤ Can of pineapple chunk – diced (short can - drained)
✤ Mango - diced
✤ 1/2 red onion - diced
✤ Cinnamon (2 tsp)

Mix and let the cinnamon marinade in for a couple hours. I divided the entire dish into quarters for lunch this week.

Here’s what I calculated for the entire dish (approx 4 cups):
---------------------------------------------------------------------
Calories Carb Protein Fat
470 118 8.1 1.7

Sounds wonderful to me. Kind of like a sweet gazpacho. Great for the summer.

Happy Eating!

-Leslie

Happy Training!

Iron Belle Fitness provides mobile personalized in-home and corporate fitness training in the southeast valley of Phoenix, Arizona. We come to you and provide the equipment so that it is convenient, effective and most importantly fun. Call 602-686-9620 or e-mail info@ironbellefitness.com or to find out more information about fitness training in Phoenix, Ahwatukee, Tempe, Chandler and Gilbert Arizona.

TRX Suspension Training - Fitness Anywhere

Sat, 14 Feb 2009 19:31:41 -0700

Looking for a way to kick up your fitness routine or needing something while on the road? The TRX is a good way to keep you motivated with something new. Using the wall anchor option makes it easy to use anywhere indoors. Or using the clip, you can throw it around a tree or well anchored pole outside. Adjusting your stance increases or decrease the training intensity. Some of the training DVD’s are really good, however the flexibility and stretching exercises they show online and in there DVD’s can be done much better away from the TRX. But I am also coming from a Yoga background.
If you would like a personalized program made just for you or would like someone to take you through a workout on the TRX, Iron Belle Fitness can show you the way. We have them on hand and use them in our training sessions. Just another training tool that we use in our workouts.
To purchase your own TRX use discount code with freebies : BodyFit - Type it in at check out.

Need more information on setting and reaching your fitness goals,
read my 5 Tips For Setting Your Goals article.

For a free goal setting sheet or to find out more information about having the convenience of a fitness trainer coming to you call 602-686-9620 or email info@ironbellefitness.com

Happy Training!

Iron Belle Fitness provides mobile personalized in-home and corporate fitness training in the southeast valley of Phoenix, Arizona. We come to you and provide the equipment so that it is convenient, effective and most importantly fun. Call 602-686-9620 or e-mail info@ironbellefitness.com or to find out more information about fitness training in Phoenix, Ahwatukee, Tempe, Chandler and Gilbert Arizona.

Local Bike Training Opportunities

Mon, 2 Feb 2009 12:28:53 -0700

East Valley Rides
You can use as training opportunities!
Kiwanis Park, Phoenix Metro Bicycle Club: Saturdays at 8:30AM (for the month of January). Meet on "All American Way" about in the middle of the park in the parking lot (look for the bikes). Each rider has a map and is able to go at their own pace. Rides are approximately 30-40 miles long. Contact Sue Fassett suefassett@att.net 602-758-0722.
Sunday Around the Mountain: Sundays meeting at Landis Cyclery on Warner & Rural. 8:00 am Jan-Feb, 7:30 am Mar and 7:00 am Apr. This is an ADVANCED 50 mile ride, 3 groups 30+mph, 25+mph, 20+mph. No beginners please.
Sunday Kokopedalli No-Drop Ride. New to cycling? Each Sunday has a different start location & time: 1st & 3rd Sundays from Chaparral Park in Scottsdale starting at 10:00 AM, 2nd Sunday from Kiwanis Park in Tempe starting at 9:00 AM, and the 4th Sunday from Gene Autry Park in Mesa starting at 10:00 AM. For more details contact Kathy Mills at kmills67@cox.net or 480-235-5052. Or join the Kokopedalli Group at Yahoo.com.

Valley Metro Bike Contest - Ride during the month of April in Maricopa County and you can enter to win some cool prizes.

Download a pdf of the race course,
Tour De Cure Bike Routes.pdf

Recommended Cycling Clothes:

For a free goal setting sheet or to find out more information about having the convenience of a fitness trainer coming to you call 602-686-9620 or email info@ironbellefitness.com

Happy Training!

Iron Belle Fitness provides mobile personalized in-home and corporate fitness training in the southeast valley of Phoenix, Arizona. We come to you and provide the equipment so that it is convenient, effective and most importantly fun. Call 602-686-9620 or e-mail info@ironbellefitness.com or to find out more information about fitness training in Phoenix, Ahwatukee, Tempe, Chandler and Gilbert Arizona.

Finding the Right Fitness Shoe

Sun, 1 Feb 2009 14:42:39 -0700

I get asked alot about what shoe someone should get. And it really depends on what your needs are. Runners World has a good site to check out to help you find out some if the different things that go into finding the right shoe. Click to Finding the right running shoe.
A few of my tips:
Stable for Training - Look for one that says “training”. But you can just your typical running shoe. My biggest recommendation is to have two pairs. And switch every other day. That way the cushion has time to come back before you wear it again.
And for running or cardiovascular activities I really like something with some cushion which gives back to you. A good shoe for that is the Supernova by Adidas. But that is for someone who doesn’t pronate or supernate. If you do, then you might need even more support to help with the way your foot moves. Look to the above Runner’s World link for some great suggestions.
Couple of Recommended Shoes:

For a free goal setting sheet or to find out more information about having the convenience of a fitness trainer coming to you call 602-686-9620 or email info@ironbellefitness.com

Happy Training!

Iron Belle Fitness provides mobile personalized in-home and corporate fitness training in the southeast valley of Phoenix, Arizona. We come to you and provide the equipment so that it is convenient, effective and most importantly fun. Call 602-686-9620 or e-mail info@ironbellefitness.com or to find out more information about fitness training in Phoenix, Ahwatukee, Tempe, Chandler and Gilbert Arizona.

American Diabetes Association - Tour De Cure 2009 Ride

Mon, 26 Jan 2009 15:01:20 -0700

Want a great way to get fit, have fun and do good at the same time? Saturday, March 14th, 2009 is the ADA Tour de Cure Ride. With rides as short as 10 miles (leisure ride) up to 62 miles, everyone can participate. So just an hour of your time or longer, you choose.
Why Ride?
Want to set a goal for fitness? Set a date and get out and ride. And benefit a charity too. The funds we raise will support the American Diabetes Association’s important research, information and advocacy efforts and its mission: to prevent and cure diabetes and to improve the lives of all people affected by diabetes.
Have Fun at Any Fitness Level!
If you choose to ride with us, you’ll get to take part in a fun, exciting, healthy event for the whole family! You can even invite friends and family to join us! Every rider counts!
Click to Join the Team! Just $15 before February 1st ($25 after that). And raise $150.00 in collected donations. Use “IRON” (all caps) in the sign up and get $10 off your registration.

Distance Check-In Start Time
Metric Century - 62.5 miles 6:30 AM 7:30 AM
36 Miles 7:30 AM 8:30 AM
10 Miles 8:00 AM 9:00 AM

Download a pdf of the race course,
Tour De Cure Bike Routes.pdf

For a free goal setting sheet or to find out more information about having the convenience of a fitness trainer coming to you call 602-686-9620 or email info@ironbellefitness.com

Happy Training!

Iron Belle Fitness provides mobile personalized in-home and corporate fitness training in the southeast valley of Phoenix, Arizona. We come to you and provide the equipment so that it is convenient, effective and most importantly fun. Call 602-686-9620 or e-mail info@ironbellefitness.com or to find out more information about fitness training in Phoenix, Ahwatukee, Tempe, Chandler and Gilbert Arizona.

New Year, New You - Sticking to Your New Years Resolutions!

Mon, 5 Jan 2009 11:47:02 -0700

Each year marks a time when, whether we right them down or not, we think of things we are going to start doing differently. Call our loved ones more or stay on top of our finances finally but most often it is something to do with our health and fitness goals. And how many years have you had the same goal while not achieving the outcome you were looking for? There are a few steps you can take to make sure that you end up sticking to your goals:
   1. Realize Change is Needed - Often times we get frustrated thinking that things aren’t working for us. Realizing that the changes that we are making might be big to us but really aren't that big when you look at the scope of what can be changed. Has what you have been doing worked for you in the past? If not, then there are some bigger changes that can and need to be made. Just realizing that can help with your goals.
    2. Do it Today - So many people set a start date a week from today. And then that start date gets pushed out another week and keeps slipping. Start today, even if it is a small step. Then slowly integrate more. Making the smaller changes then adding to them is easier then making one huge change at one time. To quote the movie What About Bob “Baby Steps”.
    3. What You Measure is Reached - A typical saying in the business world but it also works with your fitness goals. Know how you are going to gauge your success and use those indicators to track your progress. One example is to use starting photos and circumference measurements and take them again at set time and dates. Keep them in a journal or your blackberry or like. Whatever works for you. Just knowing that you have an upcoming “weight in” or photo taking will help keep you on track.
    4. Tell Everyone - When you tell everyone you know, they can help support you and will want to follow thru with something if others know. When you are reaching for that snack or piece of cake that you really don’t need, just knowing that others know about your goals can help you stop. And if people around you know about your goals they can compliment you when they see the positive changes you're making.
    5. Set Reminders and Signals - If working out is your goal - layout your clothes and shoes out for the morning or stick motivation photos or notes to your bathroom mirror. If eating right is your goal, put the healthier food in the front part of the refrigerator. Or pack your lunch the night before so you can’t have an excuse to eat poorly during the day. And if you really have a craving for something, set a timer for 10 minutes and see if after that time you really still are hungry for it.
    6. Keep At It - Often times just because we don’t do everything right all the time, we’ll get frustrated and give up. And with health and fitness, it all about consistency. But be sure to also notice the benefits that you do get from your efforts like feeling better, feeling stronger, getting better at a movement or just enjoying the time spent doing the activities. And having your health is worth keeping for life, so you better keep at it even if you don’t reach your exact goals as you are better off where you started.

Need more information on setting and reaching your fitness goals,
read my 5 Tips For Setting Your Goals article.

For a free goal setting sheet or to find out more information about having the convenience of a fitness trainer coming to you call 602-686-9620 or email info@ironbellefitness.com

Happy Training!

Iron Belle Fitness provides mobile personalized in-home and corporate fitness training in the southeast valley of Phoenix, Arizona. We come to you and provide the equipment so that it is convenient, effective and most importantly fun. Call 602-686-9620 or e-mail info@ironbellefitness.com or to find out more information about fitness training in Phoenix, Ahwatukee, Tempe, Chandler and Gilbert Arizona.

Healthy Holiday Strategies

Thu, 18 Dec 2008 12:51:55 -0700

The holidays are a busy time for everyone. This isn’t the time to set new goals, this is the time to just try to stay on track. Maybe you won’t be able to get the same workouts that you have been doing recently. But this is just a time to relax and be mindful. And just because the treats are around in full force, you don’t have to give in to all of them.

- Be mindful of what you do eat. Eat the things your really like not the ones that are there.
- Get movement in, even if it isn’t the same type of workout as you are used to. Just keep moving to help you can stay on track. Even cleaning the house counts.

To look at how many calories your regular activities can burn, click here Calories Burned.

Happy Training!

Iron Belle Fitness provides mobile personalized in-home and corporate fitness training in the southeast valley of Phoenix, Arizona. We come to you and provide the equipment so that it is convenient, effective and most importantly fun. Call 602-686-9620 or e-mail info@ironbellefitness.com or to find out more information about fitness training in Phoenix, Ahwatukee, Tempe, Chandler and Gilbert Arizona.