It's time that you give up that moms have to do for others first. In
reality you have to do for yourself first if you want to be able to
take care of your family. No one else can do the job you do, and
that's a fact. You hold the key to the future of your family.
will share this will you once again, I am a wife and mom – first and
foremost. Everything else in my life revolves around those people,
and my goals are aligned to make sure that I’m keeping that the top
priority. I’m a life, wellness, holistic food and fitness coach…
well that’s a mouthful. Otherwise put, I’m what they call a Holistic
Lifestyle Coach. That means I use the most holistic simplified
methods to help you live your strongest life possible - and that
means health, nutrition, fitness and soul purpose.
As a Certified Personal Trainer I know exactly what you need to do
to reach your healthy goals. It's no longer about skinny, it's about
healthy. But I want you to know that even I've experienced the place
where you are today. It took a wake up photo to bring me back to the
light, and that is why I incorporate Holisic Food Coaching into my
training programs. It's a key that is often overlooked. You
need to eat healthy whole foods - that
simplifies the process. There are three ways you can train with
me - and you don't even need to live near me to get started. So
let's start out by talking about the three options:
First stop - Fit Club!
This free group training takes place in Bothell, WA where we take
fitness and make it fun again so that you can get back into fitness
using baby steps. Every week we will share a FREE Fitness Class with
you from the Beachbody Collection. These events offer you the
guidance of modifications, groups support and the ability to give it
a try before you commit to the soul workout of your choice.
Next you can take part in one of my
I accept 5 new Challengers a Month so that you will get 30 Days of
expertise one-on-one. Together we'll select an or with a partner and
experience an exercise program specifically designed to meet your
personal and athletic fitness goals, plus in the Challenge Pack you
will get your first month of Shakeology Home Direct and a free Team
Beachbody Club Membership to track your workouts and create your
meal plans while we hit the ground running! For this option you do
not need to live near me, just have access to email or preferably
Facebook. Please email me at Barbara @ BijaCoaching.com (no
spaces) to get placed on the waiting list.
Finally in the spring - fall months I do take on some personal
clients, as well as offer outdoor group bootcamps. So contact me if
you are in the Kirkland, WA area and are interested in this program.
is essential to your health. But how much exercise do you need? In
addition to the National Academies’ Institute of Medicine’s
recommendation of 60 minutes of daily exercise to prevent weight
gain, there are two other major U.S. guidelines for how much
physical activity you need:
The American College of Sports Medicine recommends a five- to
10-minute warm-up and then 30 to 45 minutes of continuous aerobic
activity (such as swimming, biking, walking, dancing, or jogging)
three to five times a week, with a stretch and cool down period in
the last five to 10 minutes. The ACSM also recommends weight
training: at least one set (eight to 12 repetitions) each of eight
to 10 different exercises, targeting the body's major muscle groups.
The surgeon general recommends accumulating 30 minutes of
moderate-intensity activity (hard enough to leave you feeling "warm
and slightly out of breath") on most, if not all, days of the week.
You can do it in two bouts of 15 minutes, three bouts of 10 minutes,
or one bout of 30 minutes. This recommendation emphasizes
incorporating activity into your daily life -- walking instead of
taking the bus, parking your car farther from the mall and walking
across the parking lot, taking stairs instead of the elevator, and
washing your car by hand.
And if you are trying to lose weight - don't wait to start the
strength training. Muscle keeps your metabolism revved up, burning
calories, fat, and glucose (sugar).When you lose weight, up to 25%
of the loss may come from muscle, resulting in a slower metabolism.
Weight lifting will help preserve or rebuild any muscle you lose by
dieting. Muscle helps you with aerobic exercise. The stronger you
are, the better you will be at any aerobic activity. And building
strength helps you feel good about yourself. Although the scale may
show a slight weight gain when you start lifting weights (usually
five pounds or less), you probably won't look heavier because the
gain is in muscle, and your clothes may even fit more loosely.