How do you create your own workout plan?

Uncategorized Feb 23, 2019

When I worked as a personal trainer, one of my duties was to help clients create a workout program that not only got results, but also was something they could stick to.  Common questions people asked me all the time were:

How long should a workout session last?

How often should I workout?

What parts of the body should I work on what days?

How often should I do cardio versus strength training?

What types of exercises are going to get me the best results?

 

I hope to answer some of these questions here.   Some things to ask yourself are:

1 - What kind of results do you want? 

2 - How much time do you have?  What is your schedule?

3 - What do you love to do?

In the studio I owned, I showed them a class schedule and workout times for Circuit training and personal training hours.  We would circle the classes and times of day they could come to the gym to do the programs they needed and/or would enjoy the most.  Then I would have them pre-register...

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".... I go walking, after midnight..."

Uncategorized Feb 21, 2019
 

Anyone start singing that old ditty when they read the title of this blog or am I just old?

I started to think of the idea of this post and suddenly all the scary movies I've ever watched came to mind.  But then "tough girl" came out and said, "Hell NO!  No one is keeping me locked in a cage and keeping me afraid of living life to it's fullest!"

I live in the desert of Southern Utah.  Snow is very rare out here.  Well this week we had a BIG snowstorm. Yeah, I know you people out there in cold weather areas would giggle at our BIG snowstorm.  I mean, we are getting like 8 inches in 2 days! 

Okay, okay, I'm kind of laughing too.  I am from Wyoming so....  yeah.... I giggle.   But I've lived here for about 20 years now so this is my new normal weak snowstorms that are a big deal out here.

This bring me to my point...

Last night my 19 year old son tells me at 9pm, "I'm going for a walk at night in the snow."

He took the dog and left to...

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I changed my friends to change me

Uncategorized Feb 09, 2019

Several years ago I dumped my friends and found some new ones. I was unhealthy physically and mentally and I associated with those that were the very same. Unhealthy, unhappy and often put me down when I spoke my dreams. I told one of my “friends” my dream of opening my own fitness program. Her response was “You aim too high”.  Seriously?  I wasn't dreaming big enough. 

As I was trying to fix my health habits, build a new business and trying to lose weight and get well mentally, I was hanging out with those that were dragging me down. So I chose to dump my "friends".

The best thing I ever did was start running. Not that running was the best kind of exercise. Truth is, I don't get as great of physical results from running as I do from doing the Phazes Circuit or other interval training programs. BUT, What I did get out of running was this...

Inspiration from others.

As I joined running groups and associated with people crossing finish lines on a...

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Discover your "why"...

Uncategorized Feb 05, 2019

I am about to take you through the most powerful tool you will ever have for long term health... finding your WHY and making it more of a bigger part of your daily actions rather than pushed into the back of your subconscious mind.  Let's pull it out to the front and make it the tool you will have to get you the success you need.   Grab a piece of paper and a writing utensil and actually write down the answers to the following questions.  

 - Why did you Visit this site?

- What are you looking for?

- If you've signed up for the Phazes 12 week transformation, Why did you do it?

- If not, What programs have you signed up for and why?

– What aspects of the challenge make you the most excited?

– Personally, what is the challenge doing for you?

– When you finish this round of the challenge what will be different for you?

 - Visualize what it looks like to reach your goals.  What stands out to you?

- Looking at who you...

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Q and A time...

equipment faq questions Feb 03, 2019

You've got questions and I've got answers...

Q: What is the Phazes 40/20 Circuit?

A: The Phazes 40/20 Circuit is a series of 12 exercises (3 cardio bursts, 3 lower body focused, 3 upper body focused and 3 Core focused) that are done for 40 seconds of work followed by 20 seconds of rest.  They are arranged in an order to give you maximum results in a short amount of time. Our 12 week program switches these exercises each week giving you a total of 144 different exercises.

 

Q: What equipment is needed?

A: Honestly, when I was dirt poor I made workout like this work with absolutely nothing.  BUT... what we will be using most is a set of dumbells and a mat.  Depending on which week you are on you might also want - a jump rope, a Stability or Swiss Ball, Step up platform, and Kettlebell.  In each video we show options if you don't have a jump rope, Ball, Kettlebell or step up platform.  We do not show options without weights.  BUT, if you are seriously...

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Wow, Change is crazy!

Uncategorized Jan 17, 2019

About 10 years ago I started this journey as an outdoor fitness bootcamp.  I grew into a small studio space and developed the exercise program that later became the Phazes 40/20 circuit.  In my awesome tiny studio here in Southern Utah, I developed amazing relationships and created a community of support and strength.  It wasn't just my clients that needed that space to go to, to escape, to laugh, to sweat, to support each other.  I needed it most.  In that time I had my cute little studio, I raised my kids, cried on shoulders and developed into a stronger healthier person - physically, yes.  But more importantly, mentally and spiritually.

I have so many people to be grateful for during the past 10 amazing years.

However, during those years I was split in so many directions trying to do more than I was capable.  I struggled keeping my studio doors open and my heart LONGED to create a better fitness program and have the time to develop the Phazes...

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