Saturday, September 23, 2017

How To Use Venmo As A Fitness Accountability Aid

fitness-accountability

Let me say this first, I Love My Venmo app. If you don't have Venmo, you need to download this app asap.  Venmo is a social phone app that allows you pay and request money from friends, no cash needed. According to Venmo these are the following examples on how to use Venmo:
  • Splitting a lunch bill
  • Paying your friend half of a cab fare
  • Sending your roommate your half of the rent
  • Using Venmo as a payment method in authorized partner apps 
If you have money in your balance, you can use the money to pay another Venmo user/friend or you can cash out and send the money to your checking or savings account.
how-to-use-venmo-as-a-fitness-accountability-aid

From the first picture above, two of my clients paid me for training them. You can add in writing what the money is for or you can use emojis. My clients choose emojis. You can also see what other people in your network are doing. I see friends buying drinks, paying for pizza and cabs and etc. It is a great app for parents, aunties and uncles to send money to loved ones. I just sent my nephew $30 for the weekend. He is a freshman at a university this year and I thought he would love the extra partying cash.

Venmo as a fitness accountability aid

Back to what this post is about, Venmo would be a great fitness accountability aid. If you need extra help getting to the gym or a fitness class, you can partner up with a buddy or a group of friends to hold you accountable. If you don't show up for your workout session and you don't have a good excuse for missing, you would have to pay a fitness fine to your buddy or buddies. It could be one dollar to five dollars or more, you and your fitness pal(s) would have to agree upon the set amount. It would also be important to set a time when you are considered a no-show. At what time would you be considered too late to work out and would have to pay up? These are the rules that would have to be set at the beginning of your challenge.

The Venmo app makes it easy for the person who violated the rules to pay. There is no better way of making a person responsible when they are at risk of losing money. I wish I could use this concept with my clients. They would be fined for not doing their own workouts, however, I don't think this would go over well especially when they are paying me already.  😜

If you need help with getting off the couch or you are just interested in Venmo, read more about them on How It Works page and download the app to your smartphone today.




Sunday, September 17, 2017

Need A Side Hustle? Become A Group Fitness Instructor

Are you a fitness enthusiast? Have you become the instructor's class assistant? Do the other class members love your spirit and miss when you are not in class? Do you need a side hustle? You might want to consider becoming a fitness group instructor.

How to get started

You want to start with getting certified with a reputable certifying fitness company. I wrote a post on the most affordable group instructor certifications. If you have a science background or you have been consuming fitness information for a while, it won't take you long to read the study book to pass the exam. If you have no physiology or anatomy knowledge, it might take you a little longer to get familiar with fitness information. It can take you from a month to year, depending upon how much time you devote to your studies, to prepare for the exam.

You will also need to be CPR and AED certified in order to take the test. You can start with that test first because it doesn't require a lot of study.

After you are certified, I would advise you to put together a fitness class, something you are interested in teaching and plan practice classes with friends and family members.

Working for a fitness club

When you feel like you can teach and ready for the public, you can apply to a fitness club chain or a local community recreational center. The pay can range from $15-$60 an hour according to where you live in the United States. Your salary will also depend upon the fitness club too. High-end clubs will pay more but you will have to have a lot of experience or a lot of charisma and confidence. 

Most instructors have a full-time job and they usually teach before or after work. If you are self employed and have a flexible work schedule, consider teaching at non peak hours. Some clubs have classes at 9am, 10am, 11am 12pm and/or 4pm and many times fitness clubs have a hard time finding instructors to teach at non peak hours.

Setting up your own fitness business

This is where you can make some good money but you need to have a venue and a following. If you have this, consider instructing your own classes. For example, I use a community center to hold classes. It costs me $15-$25 (size of the room) an hour to rent the room. I charge $55 for eight monthly classes.

Rent: $25 x 8 sessions = $200
Income: $55 x 15 participants = $825
Net income before taxes = $625 or $78 an hour

As you can see, you can make more money being on your own but you have to constantly market because people will drop out. You may have an upfront cost, especially if you supply any equipment like bands and weights. An option to this would be to have the members buy the equipment from you so you can keep your costs low. 

As you can see, being a group fitness instructor can be a lucrative and a healthy side hustle. Get started today and have fun along the way.


Saturday, September 9, 2017

Walk A 5K In 8 Weeks

walking-workout
I had two clients who hired me as a personal trainer to get them ready for a 5k. They wanted to walk it with friends but they were not in great shape. I developed a walking program and it got them ready for the race. I think it was a turkey trot and they told me they were happy they finished and they weren't exhausted or overly fatigued the next day. It really helps to train.

If you don't want to walk a 5k but you want to lose weight walking, you need to try my workout program. It starts out with a half a mile walk and you end the program walking three plus miles. You would be amazed how much weight you can lose and how much you will feel better by working out four days a week for two months.

My Walk A 5K In 8 Weeks program is $6.95 and it is sold on my shop on Etsy. Etsy now has guest checkout so there is no need to sign up for the Etsy website. 

If you have been walking for a while and you want to start running but you don't want an aggressive running program, I have a 15-30 week run-walk program for beginners for sale also. It is $8.95 and it is an instant download upon payment just like the Walk A 5K In 8 Weeks workout plan. 
running-for-beginners

Start walking today for better health and remember it is never too late to get in shape.



Saturday, August 26, 2017

Eight Ways You Throw Away Money On Health & Fitness Products


Even though the economy is improving and things might be improving financial for some, US citizens still lag behind the world when it comes to saving money. We are a country of consumers and wasters. I have read many articles since 2008 about saving money, however; I haven't found that many on how we waste money when it comes to our health and wellness.

Let's explore some abuses I have run across.

1. Paying for a gym membership and never or seldom go
Are you a none goer? I have had a lot of people tell me this. They will sign up and never or rarely set foot in the gym. If this applies to you, you need to cancel your membership or make a plan to start going on Monday. If you need an incentive, ask a friend, co-worker or spouse to workout with you. You need to be honest with yourself about working out at the health club. It might not fit into your schedule, be too far or you might not be ready for a fitness lifestyle change.

2. Letting health, fitness, beauty Class Passes or Groupons expire
I bought a spa Groupon in December and forgot about it. It expired in April, bummer. I felt bad that I lost out on $90, what a waste of money. If you are buyer of Groupons or other coupon related programs, pay attention to the expiration date of your purchase and use it right away. If not, make sure you schedule the expiration date in the calendar on your phone or in your planner.

3. Buying organic foods and letting them rot in the refrigerator
My husband and I are not food wasters. We tend not to over shop and we eat most the foods we buy. If you are a food waster, don't buy groceries until you consume most of the foods in your pantry or refrigerator. If you have a lot of vegetables, chop them up and put in freezer bags and freeze them. If have a lot of fruit, cut up the fruit and have it for dessert. Add dark chocolate or whip cream on top and put it in a dessert cup, your family will think they are getting a real treat. If you buying organic produce often and you waste often, consider switching to frozen vegetables. Consider buying less fruit or try canned fruit in water or dried fruit, if you are a fruit waster.

4. Not exploring sales on fitness related clothing and shoes
I bought two pairs of Adidas fitness shoes last week. I went on their online site and looked at the lowest price fitness shoes. They had two shoes that were less than $50. When buying fitness clothes and shoes, always check out sales. If you can also check out name brands at Target, Walmart, Kohl's, TJ Maxx and Marshall's. Also, your children don't need those $200 pair of Jordans. If you have teenagers and they want an expensive shoe, pay them to do extra work around the house to pay for their own pair of fashionable and overpriced gym shoes.

5. Being late or not showing up for personal training sessions
I have clients that lose a lot of sessions because they don't want to workout or they show up late. Don't waste your money, show up on time and be ready to work out. If you constantly cancel your workouts, don't waste your money and time, don't sign up for more personal training sessions when your have finished your block of sessions.

6. Not using the delicate wash cycle or low setting on the dryer with expensive
    workout clothes 
Unless your workout clothes are very inexpensive, it is better to wash your fitness clothes in the gentle cycle. Make sure darks are washed separately from the lighter gym clothing and wash them in cool to cold water to avoid color loss. It is better to hang them up to dry and if you have to put them in the dryer, put it on the lowest setting for only 20 minutes. This will preserve the fabric and make them last longer.

7. Not looking for group rates or sales when working with a personal trainer
I wrote an article a few years ago about hiring a personal trainer when you are on a budget. If you belong to a club, ask the staff if they have any personal training sales. If you have been training for a while, for your next block of sessions, ask for a discount for being a loyal and longtime paying client. If they won't give you a discount, see if they will pair you up with another member. Small group personal training can decrease the price of your sessions significantly. If the trainer is coming to your home, look for a friend(s) to exercise with you.

8. Buying diet delivery packages and not following the program
My friend just did this. She paid for the program and ended up giving away a lot of the food to me and my sister. She just wanted to lose a few pounds but didn't stick to the plan. Again, you have to look into the mirror and be honest with yourself. If you are not going to stick with it or if you are going to eat out a lot with friends or co-workers during the week, don't purchase the program. Most of these programs renew after they send you a month of food, you have to cancel in order for them to stop sending you the meal plans.

Sunday, August 13, 2017

Collards Greens Versus Turnip Greens


Turnip Greens
My parents grew up in the South region of the United States and collard and turnip greens were a common staple in their diet. Collard greens are growing in my garden and I'm having them for dinner tonight.  Collard and turnip are leafy green vegetables that have very potent anti-cancer compounds. How well do you know your greens, take the quiz


Collard Greens

1.  Which green is higher in vitamin A?
2.  Which green is higher in vitamin C?
3.  Does collard greens have higher vitamin K levels? True or False
4.  If you are anemic which green should you eat?
5.  True or False  Eating raw collards should be avoided in individuals with thyroid dysfunction?
6.  True or False  Turnip leaves are eaten as turnip greens?
7.  Collards greens are a popular vegetable only eaten in the Southern part of the United States? True or False
8.  If the doctor says you need more calcium in your diet, is it better to eat collard greens or turnip greens?
9. Both collard and turnip greens contain high levels of cholesterol? True or False
10. Which green is higher in fiber?

Answers
1.  Wikipedia has the greens equal in vitamin A but other sites state that turnip greens are higher in vitamin A. The winner is turnip greens but both are high in vitamin A.
2. Turnip greens are higher in vitamin C with 60 mg per serving. Collard greens has 35 mg per serving.
3. Vitamin K helps in the increase of bone mass and it also helps Alzheimer's disease patients by limiting neuronal damage in their brain. True, collard greens has more vitamin k per serving.
4. Turnip greens is higher in iron so it is better to eat turnip greens if you are anemic.
5. True, if you have hypothyroidism you should not eat raw goitrogentic foods often. Foods that are high in goitrogens include spinach, broccoli, collards, cauliflower, kale, peanuts, strawberries and other vegetables.
6. True, the leaves of the turnip are eaten as turnip greens.
7. False, collard greens are popular in East Africa in countries such as Kenya and Tanzania. Collards are also popular in Portugal and Brazil.
8. If you need more calcium it is better to eat collards. Collard greens has 232 mg per serving and turnip greens has 190 mg per serving.
9. False  Cholesterol is a fat like substance that is found cells of the body and it is only in animal products. Plants do not have cholesterol.
10. If you need more fiber it is better to eat collard greens. It has 4 grams per serving compared to 3.2 grams in turnip greens.

Monday, July 10, 2017

Healthy Snacks At 7Eleven







I tend to eat on the go because my first client is early in the morning sometimes as early as 5am. Since it is very early, I like to stay in the bed to sleep and not get up so early to make breakfast. Sometimes, I forget to pack my fiber or protein bar so I have to stop at a convenience store and pick up something healthy and nutritious.

Can one stop at a gas station or convenience store like 7Eleven and find something healthy to snack on? Just because it says convenience, doesn't mean they don't have healthy options at the store. Most people tend to pass up the nutritious food and head straight for the chips, sodas and candy.  

Take 7Eleven for an instance, this store offers all types of healthy snacks for people on the go. They have fresh fruit, small salads, beef jerky, nuts, water, fiber bars and protein bars. There are a lot of options to choose from and now their options have gotten even larger.

7Eleven has teamed up again with Quest Nutrition to showcase Quest's latest bar called the Quest Beyond Cereal Bars. If you love to eat cinnamon rolls, waffles and chocolate then this is a healthier alternative for you. These bars are healthy, nutritious and convenient but there is no compromise on the taste. They are delicious. They come in three flavors, cinnamon roll, waffle and chocolate flavor. So far, I like the cinnamon roll the best even though I am a chocolate lover.


The Quest Beyond Cereal bars are only 110 calories but have 12 grams of protein and 4.5 grams of fat. The bars use allulose, which is a rare sugar found in nature in things like figs and raisins.  It's very different from sugar because it tastes like regular sugar, but it is almost calorie-free. 

So if you have to stop at a 7Eleven one day for a quick snack, avoid the chip aisle and grab a banana and a Quest Beyond Cereal bar. Your body will appreciate the healthy attention and love. ❤️







Sunday, July 2, 2017

Diet Programs' Summer Sales



Are you like me and have let your healthy eating get out of hand because of the many summer festivals or picnics? Do you need to hit the diet reset button? Great, because this is a good time to buy healthy eating programs because of the many sells out there.

The South Beach Food Delivery Program.
It is from the popular diet program from the last decade called the South Beach Diet. It has three phases and the first phase is a low carb and lower fat protein plan(lean meats). In phase two, they reintroduce healthy carbohydrates like brown rice back into your eating plan.

The South Beach diet is now offering their food delivery program and you will receive the how to information and foods for both phases, one and two. Purchase and receive 40% off right now and begin getting the body you deserve with this amazing and proven diet. Even includes delivery of fully, delicious and prepared meals right to your doorstep.

Balance by BistroMd
Now you can order a la carte, no need to buy a month's worth of food. This is BistroMd program called Balance by BistroMd. You can order when you need it and there is no membership fee. You can choose meals just for breakfast if you like or if your problem is dinner, you can do that too. You only want 7 meals? You can do that too, just order what you want because you are in control.

Look for the meals with the orange icon, those are the ones on sale or mix and match the ones you want to try with ones that are on sale. This would better than paying full price for the meals.

Another food delivery program that a lot of celebrities have lost weight on. This deal is for new shoppers. 

Purchase new program Lean 13 and receive 40% off. Lean 13 allows consumers to lose up to 13 pounds and 7 inches. Purchase a Free Trial and achieve your goals. The product endorsed by Marie Osmond, Dan Marino and others.

Another great healthy meal delivery program and they are based in South Florida but they send their meals throughout the United States. Right now, they are offering three free days of meals so check them out as soon as possible.

DeliverLean is a healthy gourmet meal delivery service that combines the two things everyone wants from a meal – flavor and quality – with the two things most Americans struggle with when eating any meal – balance and portion control.

Hit that diet reset button as soon as possible because you don't want to go into autumn carrying extra weight from the summer.