Tuesday, December 12, 2017

Run A 5k In 8 Weeks


You have been working out for a while and you have been asked to run a 5k in two months and you are not ready, try my Run A 5k In 8 Weeks

My program is geared towards the person who has been exercising by doing HIT or run/walk workouts. It is not for the beginner exerciser. I do offer a program called the 15-30 Week running program for beginners

The program can be found on Etsy and it's a downloadable workout printable. The price is only $6.95. Buy it today especially if your race is coming up soon.

Friday, November 17, 2017

Need Money? Become A Spin Instructor

Are you living paycheck to paycheck? Do you have so many bills, you have lost count? Do you want extra money to buy a new toy but you don't want to put it on a credit card? Are you passionate and love taking cycle or spinning classes? Have you ever thought, I can teach a cycling class? Get certified and become fit and debt free at the same time.

Group cycling classes have been around since the early 1990s and Spinning® classes are the most recognized cycling classes in the world. Since then other cycling classes have joined Spinning as one of the largest training niches in the world. You might recognize and have taken the following classes such as Peloton and Soul Cycle. 

If you are ready to get started, I have provided information on some of the cycling certifications from the affordable to the expensive.

1.  FiTOUR® Primary Indoor Cycling Certification without study guide  $79
2.  NETA  Indoor Group Cycling Specialty Certification  $189
3.  NCCPT Indoor Cycling Instructor exam without study manual $199
4.  SPINNING Indoor Live or Online Certification $355
5.  AFPA Cycle Instructor Certification $415

How Much Can I Make Per Class?

It all depends upon where you live, your experience, which clubs or organizations you work for and your personality or it factor. The average cycling instructor salary is $25-$35 a class/hour. If you live in a small town, the salary could be below $25 a class, it all depends upon location. Clubs like Soul Cycle or online Peloton class instructors can make $60/hr or more, however, you have to be an experienced teacher, have a winning personality with the ability to entertain and the look that fits their brand image. 

I have two friends who are cycle instructors. Friend #1 makes $25 a class and teaches five classes per week. His monthly income from cycling classes is on average about $500 per month pretax. Friend #2 teaches at Soul Cycle and makes $70 a class and also teaches five classes a week. He averages about $1400 per month teaching cycling classes. Both friends are in great shape and are enjoying their fitness side hustle.

As you can see, cycling can make a lucrative part-time job. Get certified today and enjoy a healthier lifestyle along with becoming debt free and financially secure. 

Sunday, November 5, 2017

Holiday Fitness And Health Gift Guide 2017

Here are my picks for health and fitness gifts for Christmas 2017.  I actually use three of the products above, the MyoBuddy Massager, natural soaps from ApothOtopiA and the Stretch Out Strap.


This is not a store bought massager but one that offers professional grade deep tissue, warming, trigger point massage similar to using the foam roller but with vibrational technology.

Anytime I feel any tightness or muscle soreness, I use my MyoBuddy. On hard to reach places, like my back, I have my husband assist me. I bring the MyoBuddy Massager to my senior fit classes. Many of my seniors love how it helps their muscle soreness due to their workouts and arthritis.

It would be a great gift for a friend or family member who likes massages or who lives the fitness lifestyle. According to MyoBuddy their device helps to:
  • Soothe Sore Muscles & Ease Myofascial Pain
  • Treat Trigger Points & Everyday Aches & Pains
  • Warms Muscles Pre-Workout & Quicker Workout Recovery
  • Reduces Stress, Anxiety & Insomnia
  • Includes 1 White Plush Bonnet and 1 Blue Lotion Bonnet
  • Free Shipping
  • 30-day Money Back Guarantee
  • 1-Year Warranty

NASA Leggings by SheSaidItWithScience $55

I love these leggings because I'm a big science and NASA fan. If you know someone who works out and is a science geek, this definitely would be a great gift and they are so cute! She Said It With Science's shop is found on Etsy and be sure to check out their other athletic tops and bottoms.

Spearmint Mint Soap - Christmas Scent
ApothOtopiA soaps are the bomb. If you love natural Eco Friendly soaps, scrubs, bath bombs, facial masks, and etc be sure to head over to their Etsy shop and buy a few of their items as Christmas gifts.

The Stretch Out Strap is another product that I use in my fitness classes. With regular use, many of my students have seen an increase in their joint range of motion or flexibility. A great gift for a runner or someone who never stretches but needs to.

I haven't tried DeliverLean meals yet but I have heard many great things about their meals and plans. 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.

FitBit Blaze

Does your spouse need a new and improved FitBit? Check out the FitBit Blaze. It will take their workout to a whole new level. A great gift for the FitBit groupie user and not for the occasional FitBitter.

These are my fitness and health Christmas list gift picks for 2017. Which gift above appeals to you?

Sunday, October 15, 2017

Happy Thanksgiving $1500 Cash Giveaway


Are you having a huge family gathering this holiday season and could use the extra cash? The Body Workout/The Frugal Exerciser has teamed up with a few fellow bloggers to giveaway $500 cash to three winners. Enter to win and good luck to all.

No purchase necessary. Giveaway starts on 10/15/17 @11:59 PM and ends on 11/27/17 at 11:59 PM. 

Three(3) people will win $500 PayPal Cash or Amazon GC. Winners must be 18 years or older to win. Void where prohibited. Enter by using the Rafflecopter widget. Bonus entries will be added in manually and winners will be chosen at random. All entries are verified if winner's entry cannot be verified, or information is not given for verification the entry will be deemed invalid and a new winner will be chosen. Winner will be notified by email that they used for Rafflecopter. Winner has 48 hours to respond claiming prize or prize will be forfeit and a new winner will be chosen.

                                                          Enter below ⬇

Saturday, October 14, 2017

Heart Attack? Request Cardiac Rehab


This post is a rant about doctors not sending their patients to cardiac rehab after having a heart attack or bypass surgery and etc. This is the 10th person I have met recently that stated that after having a heart attack the doctor gave him or her meds and sent them home. There was no talk about aftercare with cardiac rehab. Since I used to work in a hospital in cardiac rehab, I have seen the after affects of patients who have benefitted from a nutrition and rehab program.

What is cardiac rehabilitation?

Cardiac rehab is a medically supervised exercise and nutrition program for people who have had a heart attack, heart failure, heart valve surgery, coronary artery bypass or stent surgery. Cardiac rehab is provided in an outpatient center or in a hospital rehabilitation clinic. People who have participated in a cardiac rehab programs usually decrease their chances of having another event by living a healthier lifestyle. It also gets the patient back to their regular routine sooner. Read more about cardiac rehabilitation here.

Cardiac rehab won’t change the past but it will set you up for a brighter, healthier and more productive future lifestyle. Please, if you know anyone who is having heart health problems, tell them to demand that their cardiologist send them to a cardiac rehabilitation program. It is covered by insurance.

Do you know anyone who has gone to cardiac rehabilitation?

Thursday, September 28, 2017

Choosing A Car For Your Business Or Fitness Based Business


This post is sponsored by Cars.com but the content and opinions expressed here are my own.

I do in home personal training and I actually use my car more for business than for personal use. My trunk of my truck is full of fitness equipment. If you are like me and use your car for your own business, you need to do some research to find out what vehicle will work best for you.

Here are some questions you should ask yourself first :
  • Should you buy a truck or SUV especially if are going to haul heavy equipment?
  • Will you buy are lease a vehicle?
  • Will you pay cash for the car or will you take out a loan?


When I decided to buy a new SUV I did my homework and I knew what I wanted. My SUV was a 2000 X-terra and I loved that truck. I wanted a new X-terra but Nissan wasn't doing any new upgrades with the X-terra. My new SUV had to have bluetooth, cargo space, and good gas mileage, this was none negotiable. Write down what you want in your new vehicle and cars.com is an excellent site to do research on a new or used automobile. Car.com is more than a research site. It allows you to research and compare cars, find local dealers and sellers, calculate loan payments, find your car’s value, sell or trade your car, get a service estimate, and etc. Read more about how car.com conducts car seat safety checks.

Loan or No Loan

You don't want to buy more than what you can afford, so you might want to lease or save up and pay for the SUV without using credit. Cars.com has loan payment and car finance calculators to make your car buying a little easier.

Test Drive 

When I bought my Nissan Rogue, I took it on a test drive and I wanted to see if it had adequate cargo space for my fitness equipment. I also wanted to make sure it was great on gas. Even though gas has gone down in the last few years, you never know if a catastrophe will happen and cause gas prices to rise. High fuel prices can be hard on businesses that depend upon transportation to do their business.

When To Buy

Is you need a new vehicle when the economy is bad but your business is doing well, this would be a great time to buy because car dealerships offer all types of incentives to sell their cars. If the economy is rolling along fine, try to hold off and buy your car in December and January. New car models come out in the fall and dealerships try to get rid of the current year models at the end of the year.

Do you use your car or truck for business?

Saturday, September 23, 2017

How To Use Venmo As A Fitness Accountability Aid


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.

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.