Gym Memberships???

posted in: Beachbody, Exercise Programs, Health | 0

Why We Sign Up For Gym Memberships But Never Go To The Gym?


Empty gyms

Gyms have built their business model around us not showing up. Gyms have way more members than they can actually accommodate. Low-priced gyms are the most extreme example of this. Planet Fitness, which charges between $10 and $20 per month, has, on average, 6,500 members per gym. Most of its gyms can hold around 300 people. Planet Fitness can do this because it knows that members won’t show up. After all, if everyone who had a gym membership showed up at the gym, it would be Thunderdome.

If you are not going to the gym, you are actually the gym’s best customer.  Every year hundreds of new members flock to their local gyms, sporting the latest fashion in workout wear, with brand new membership cards peaking out of their wallets. Their intentions are pure and their resolve, seemingly strong. But something happens after those first few visits, and before long, those pure intentions have turned to excuses. The fees are still being paid, but the outfit sits idle at the bottom of the drawer, and the card is buried and forgotten.


  • So gyms try to attract people who won’t come. If you haven’t been a “gym person” in the past, chances are good that paying for a gym membership won’t change that. Gyms know this and do what they can to attract people who haven’t traditionally been gym rats. Instead of displaying challenging equipment like weight benches and climbing machines in plain view, gyms will often hide weight rooms and other equipment in the back. Many gyms now have lobbies that are designed to look like hotels and fancy restaurants. “For the longest time, the design was around the sweat,” says Rudy Fabiano, an architect who designs gyms all over the world. “Twenty-five years ago … clubs could be very intimidating. Remember there were the baggy pants that everybody had and the bodybuilders would bring their own jug of water?” Once gyms started looking more like hotels, coffee shops and restaurants, people who weren’t bodybuilders started feeling comfortable in gyms. The casual gymgoer was born.
  • Our brains want to be locked into annual contracts with gyms. Normally, we hate being locked into long contracts (cellphones, cable packages), but gym memberships are an exception. Joining a gym is an interesting form of what behavioral economists call pre-commitment, We actually like the idea of being locked into a gym contract … at first, anyway. So why do some people sign up for a gym membership, but then neglect to actually go to the gym? It seems the answers are mostly psychological, and have nothing to do with how busy you are at work or how much you gorge yourself on goodies over the holidays. If you fall into this category, with the best of intentions, but not the willpower, take heart. You are far from alone, and there is an answer to this age-old problem. They’re picturing the ‘new me’ who’s actually going to go to the gym three times a week and become a physical fitness machine. We convince ourselves that since we have committed to putting down money for a year, we will make ourselves go to the gym. And then, of course, we don’t.
  • Just when we try to get out, they feed us, massage us and ply us with alcohol. Gyms have big issues with retention, and most lose around half their members every year. Once we realize that we haven’t been going to the gym, even $20 per month can feel like too much. To try to combat this, gyms look for ways to offer value to customers who aren’t necessarily into working out. Planet Fitness has bagel breakfasts once a month and pizza dinners. Those are its busiest times. It also has massage chairs. Other gyms have mixers and movie nights and spa treatments.
  • Without slackers like us, gyms would be a lot more expensive. The reason gyms can charge so little is that most members don’t go. People who don’t go are subsidizing the membership of people who do. So, if you don’t work out, you are making gyms affordable for everyone. If you are one of the brave few who actually do go to the gym, you are getting an amazing deal.
  • We live in a world where immediate gratification is the new normal. We can shop online, buy drive-through dinners, and pop a pill to stay thin. In comparison, working out, at least initially, is a lot of work. There’s the scheduling of course, but also the sweat, the sore muscles, and the patience you need to see results. It may take months to lose a few pounds, and for many, that is just too long.

There are way to save your hard earn money. Stop paying for gym memberships that you use for a month or two. Chances are coming, we now stream workouts on our mobile devices. Wow, computer, TV, cell phone, IPads etc. Pick the workout anywhere anytime. Pick your favorite trainers. Think money savings.  For the price of 1 training section you have a whole year of Workouts On Demand.

We are loving it 200,000 strong.

Give it a try. You can always get your money back.. Nice right 30 days if you find that it isn’t working for you call 28 days after to join and get a full refund. That is a plus. With gym memberships do they give you back? No. You pay it is gone.

Interesting right? I find I have been working out more because I don’t have to schedule it around getting in the car, packing a bags, finding someone to watch the kiddos, etc.

Contact me if you want to give it a try. Ask me about Beachbody On Demand.  So yes forgot to tell you that you get a health coach for free. Meal plans, recipes, accountability and support groups.


Your partner in health,




The Right Sports Bra

posted in: Beachbody, Health | 0

The Importance of The Right Sports Bra

Sports bra 1


Finding a Sports bra can be tough. I have done some research of dozens of the newest ones to make sure they won’t dig in, rub you raw, or let you bounce (ouch).

First Thing’s First: How to Find the Best Sports Bra for You

A woman should determine her impact—what kind of activity she’s doing—and if it’s more rigorous than walking or yoga, the sports bra should be bra-sized. That means trying-on is a must—and you should go through the same fit tests as you would if you were shopping for an everyday bra. Make sure the band is snug on the outermost hook, then do a bounce test to ensure the breast is fully contained in the cup and that you don’t have any spillage over the top.
Not all sports bras are created equal. The bra that stretches with you in triangle pose might not hold up during an intense cardio class. The bra that boosts a B-cup might flatten a D-cup. And a bra that supports you on the elliptical might chafe midway through a marathon.
A lot probably goes through your mind when you’re pounding the pavement alone with your thoughts. Did you pay off your credit card bill? Should you go on a third date with that guy? Will Mr. Schuester and Emma ever find happiness? But we bet you never gave much brain space to what’s happening under your tee as you run your worries away. Sure, you automatically slap on that sports bra before heading out the door but did you know your body has its own built-in bra? Your breasts, which are made up of fat, ducts and lobules, connective tissue, lymph nodes, and blood vessels, are attached to your chest by thin, delicate bands called Cooper’s ligaments. Woven throughout the breasts, these ligaments help keep your girls standing at attention. But, like a rubber band they eventually wear out. And intense bouncing and movement stretches them even more. The result: premature grandma boobs. Sadly, because you can’t rebuild ligaments the way you can increase muscle mass, exercise won’t reverse the damage once the sag has set in. We repeat: you cannot weight-lift your way back to Perkyville. All the more reason to shell out some coin on a well-constructed, properly fitting sports bra.

Still need convincing? A study from the University of Portsmouth, England found that regardless of size breasts fly as much as eight inches up and down during physical activity. Multiply that by a 26-mile marathon and all we can say is yowza! They also go in and out and left to right in a sort of figure-8 pattern. Want to see it in action? Check out the bounce-ometer (no joke!) at Click on your cup size, your level of activity, then get ready to follow the bouncing boobs!

Invest in your chest! Before you hit the gym check out our round up of the best athletic supporters, buy your favorite and keep those ta-tas in tip-top shape.

Last year doctors performed more than 296,000 breast augmentations making it the number one cosmetic surgical procedure for the fifth year in a row according to a 2010 report by the American Society of Plastic Surgeons.


You may be light years away from hot flashes and mood swings but in a story addressing mammary milestones it’s hard not to mention the unavoidable ‘change of life.’ As you transition out of your childbearing years the body begins to deplete its levels of estrogen and progesterone, the hormones responsible for stimulating those ducts and lobules used for breastfeeding, says Gralow. Without hormonal stimulation that milk delivery system closes up shop and regresses back towards the chest wall. When it shrinks down the fat and fibrous tissues that make up the breasts lose a large part of their support system. In other words: you’re entering the dreaded droopy boob zone! Post-menopausal boobs can lose shape, size, density and firmness. And while it makes sense that a decrease in hormones would decrease breast size, on the flip side some women actually end up with a heftier load strapped to their chests. Since your metabolism starts to slow down in old age it’s harder to lose or even maintain your weight which means menopause often comes with extra pounds and that can add up to a larger cup size.

And since there’s not much short of surgery you can do to reconstruct post-menopausal boobs the best thing to do is earmark some of that retirement money for a supply of super supportive boulder holders!


Hate bras? It’s no surprise why: The under-wires poke, the bands give us back fat, and the cups either squish or threaten to dump the girls out on display.

But it doesn’t have to be that way. A couple minutes alone with a measuring tape is all you need to reconcile your boobs-to-bra relationship.

Follow these simple tips to determine your bra size:
First, put on a comfortable bra–one that doesn’t minimize or boost your breasts. Then grab a measuring tape that can wrap easily around your body. Can’t find one? Use a piece of string and then measure it.

Band size
Measure under your armpits, high on your back, and across the top of your chest, above your breasts.

How many inches do you get? If this measurement is an even number, that will be your band size. If it’s an odd number, add 1 inch and that will be your band size. So if you measure 34 inches around, your band size will be 34. And if you measure 35 inches around, your band size will be 36.

Cup size
Measure loosely around the biggest part of your chest, keeping the measuring tape level with the ground.

Got that number? Now subtract your band measurement from your cup measurement. Each inch represents a cup size. For example, if your band measurement is 34 inches and your cup measurement is 35 inches, the difference is one inch, and your cup size is A. If your band measurement is 34 inches and your bust measurement is 37 inches, the difference is three inches, and your cup size is C.

Difference (band minus cup measurement) / Cup size
Less than 1” / AA
1” / A
2” / B
3” / C
4” / D
5” / DD




  1. Most Flattering

    Lululemon TaTa Tamer Bra, $58

    Built like your everyday bra with molded cups (bye-bye, uniboob!), adjustable straps, and hook-and-eye back closure, this high-impact bra lifts, separates, and shapes, keeping even D-cups in check with-out squishing. It’s a bit pricey, but you can wear it to work as well as to work out.

    Sports bra 2


Most Supportive

ASICS Abby Bra, $42

Hop, skip, run—when you’re sporting this compression bra, you can do it all. The knitted mesh offers a firm fit that minimizes bounce and increases ventilation so you won’t overheat. And the cups are padded for a little extra size boost.

Sizes: XS–XL

Sports bra 3


Most Sweat Resistant

UnderArmour Stability Bra, $40

We love how well this bra handles wetness. Not only does this stretchy nylon-blend fabric pull moisture away from the skin, but it also dries super-fast so you don’t chafe much. Our testers’ only wish: that the vertical seams that run along the cups didn’t show through a shirt.

Sizes: S–XL

Bra 1


Most Comfortable

Saucony Motion Sensor Bra, $45

Made of an incredibly soft polyester-and-spandex blend, this bra scores big in the comfort department. Plus, its stay-in-place crisscross straps won’t dig in to your skin. We’d buy multiples if it came in more than black or white.

Sizes: 32B and C; 34B–40DD


bra 2


Most Natural

Moving Comfort Vixen Bra $36–$38

With this überfeminine bra, you may be tempted to wear it sans top. Simple details like bold colors, piping, and a V-neck give it style. Strange-but-true green bonus: its interior cups are made from recycled coffee grounds.

Sizes: A/B S–XL; C/D S–XL

bra 3


Best Low-Impact Sports Bra:

Women’s UA Seamless Essential Jacquard Sports Bra – Armour

Built for Low-Impact activity and all-day comfort

Soft, seamless construction feels ultra smooth and comfortable

Signature Moisture Transport System wicks sweat to keep you dry and light


Strategic power rib support provides extra stability

Slim, adjustable elastic straps with modified racer back for range of motion

Best for A to C cup sizes

Allover emboss





Bra 6or

Women’s Armour® Low Sports Bra

Built for Low-Impact activity and all-day comfort

UA Compression sports bras deliver superior support and comfort during intense workouts

Super-smooth, double-layer HeatGear® fabric delivers superior next-to-skin feel

Signature Moisture Transport System wicks sweat to keep you dry and light


Lightweight, 4-way stretch construction improves mobility and maintains shape

Anti-microbial technology keeps your gear fresher, longer

Ultra-skinny, minimalist back strap detail

Feminine sweetheart neckline

Best for A to C cups






Bra 5

Hope this help Ladies.

Your Partner in Health




Beachbody September Specials

Here is what you have been waiting for ~ September Specials

I know many of you have been asking me about this months Beachbody specials.  No better time to get started on a healthier lifestyle.

Challenge Pack Offers:


1. PiYo and Shakeology pack ~ ( English, Spanish and Canada)


PiYo pack


2.  PiYo Kickstart and Shakeology Pack ~



PiYo and kickstart pack


3.  3 Day Refresh and Shakeology Pack ~


3 day refreash 2



Hope you will enjoy these September specials.



Fill out the form below to learn more or contact form to learn more.

Your Partner in Health,



Do You have An Office Body?

posted in: Beachbody, Exercise Programs, Health, Myths | 0

Do you have Office Body?


As Business owner working from home, I’m pretty much glued to my computer most of the time, so when my vacation week finally arrived, I couldn’t have been happier. Sounded like heaven. And it was. Until I put on my swimsuit. That’s when I realized the scary truth. I have Office Bod—hunched-over posture, a flat behind, a paunchy midsection, and thigh spread. That’s what happens when you spend hours at your desk. It’s not ideal.

Desk 4

Ten years ago even, leaving the office for lunch or stepping out for an errand, were pretty normal. Now that whole work culture has changed, it’s affecting our health and our bodies. The lunch hour has become a relic (we all eat at our desks). Going on an errand in the middle of the workday is seen as an interruption (supposedly this is what online shopping is for). Plus, we are all addicted to our screens (if I go offline for long, I risk missing earth-shattering news like Gisele getting an eye-lift).

It’s not just a superficial thing; recent studies have proved that sedentary lifestyle increases the rates of type 2 diabetes (if you sit for between eight and 12 hours, your risk increase by 90 percent), cancer, and cardiovascular disease.

When the term Dad Bod emerged this spring, my 50-something friends and I laughed endlessly about it. After all, over the years we have watched (weeping) as once-studly guys transformed into paunchy, pasty middle-aged Dad Bods. Sure, we had Mom Bods after having babies, but the craziness of watching our bodies morph with pregnancy made many of us that much more committed to fitness Some of us not all!  Dad Bod, which was originally coined for 20-something guys who were forgoing gym time in favor of keg time, was supposedly appealing to certain girls. I don’t see the same thing happening for Office Bod.


When we move from being a full time mom, an as for me a nurse it’s been a huge change in a dozen ways, but the most obvious of which is my body. Walking literally miles a day on the hospital floor, school pickups, shopping, cooking was just part of my day. Now, though I walk around the block once a day, my fingers get the most exercise as they dance around my keyboard.  Previously, when I needed to get in shape, I would join a gym, walk a little more, do some more weights, a few extra crunches and things fell back in line. Until now. So the question is, in a culture of sitting, how do you banish Office Bod for good? I turned to experts for advice.

Set a timer to move: The most important thing is to be sitting as little as possible throughout the day, Beachbody coaches. Whether you make a plan to move every 30, 45, or 60 minutes, do it consistently. Even if it is just five minutes of walking, it will make a difference. Setting an alarm on your phone, or committing to move with a co-worker and a consistent time, can help you keep it up. Legally your job has to give you a lunch break, plus two 15-minute breaks. We suggests using those breaks to walk rather than hanging out by the water cooler.

Being a Health coach has now gotten my fitness under control. Not all people can have a job where fitness it their work but there is help for everyone.

Get a standing desk: Working in a standing position offers multiple benefits including better overall alignment and increased calorie burning. People often slouch or create improper movement pattern when they are sitting. Your hip flexors are also tightening up, and you are putting more strain on your back, says fitness coach for Beachbody. Also, because standing is less comfortable than sitting, We believe you are less likely to stay in one position for hours.


Focus on strength training: “If you are sitting for long periods of time, you need to be smarter with your workouts, explains Golden. “You are automatically more susceptible to injury because you are less active, so tailor your workouts to your body with a trainer.” Or better yet save money and Train at home on Demand. Check out Beachbody on Demand. Many workouts for balance, strength training and cardio. Beachbody believes in 30 minutes a day 6 days a week for over all good health.  Note: We even have a 10 minute workout for those that don’t have much time. With BOD(Beachbody On Demand) you can take it to work if you have a place to do them. Most offices don’t have the room.

10 mintue trainer

Counter Office Bod with these moves: It turns out that specific fitness moves are needed to tackle Office Bod. My go-tos of running and crunches are, according to many trainers, the opposite of what I should be doing. When you are sitting, you are shortening your midsection, and crunches you will shorten your midsection even more. Instead, do moves that strengthen the lower back like Superman,  Strengthening your lower back muscles will lengthen and reverse the natural hunching that occurs and pull your shoulder blades back., Sitting also makes your hamstrings shorten. Hip thrusts are also key: You are so busy being folded all day, but hip thrusts will open your hips along with strengthening your glutes while lengthening your midsection and backside.

Don’t try to work out at your desk: While this seems like it could be some sort of multitasking solution, it’s a fast track to getting injured. Doing random squats won’t make you healthier or leaner. Instead you will end up with tendinitis. Apparently not warming up and randomly doing exercises here and there won’t succeed. You create inflammation and damaged tissues, and the muscles won’t change in a positive way. There are exercises to relieve stress and tight muscle. Look for that article coming soon on this site.

Commit to moving with your co-workers: Group fitness goals are often more motivating than individual ones. When you are tired, or inclined to skip working out, having someone waiting for you is key.  Put together office exercise groups. Some commit to parking their cars a mile from the office each morning and they all walk in together. Others go for short. Makes it harder if you work from home. Have a buddy you can call or will call you to get you up and moving. Give each other challenges. Team Beachbody provides support groups, accountability, and fitness coaches who will help you through tough spots.


Invest in a fitness tracker:  You’ll see how much, or how little, you are moving, he says. We recommends 10,000 steps a day (roughly five miles) just to maintain health. To lose weight, go with 12,000. To be really fit, keep counting. Knowing your steps can help motivate you to move more.  

Exercise in the morning: If you schedule your workouts in the evening, you are bound to cancel, thanks to extra work, plans with friends, or simple exhaustion. Instead, make sure to move every morning. It can be as short as 10 minutes, we recommends doing at least one resistance exercise each day. Five to 10 minutes a day, targeting a different body part each day, will ultimately lead to a full-body workout at the end of the week.

Say no to unhealthy snacks: Nutritionist advises that you change your approach to food at the office, something that will definitely be a challenge. The office is really tough; you are sitting all day, and there is always unhealthy food around. The first two weeks of establishing a new habit is the hardest. But if you get through that, then you will stick with it. You will have to say no to whatever your obvious temptations are, like bagels or candy or chips, and be really strict with yourself for two weeks knowing it will be a lot easier when you are through that time. Working from home can be a little harder and if you have kids even harder.

Bring your own snacks:  We recommend bringing healthy options from home, especially if your office is stocked with things like chips, soda, and candy. A bite of dark chocolate will quell a sweet craving when there are cupcakes or sweets around. We also would suggest you take a healthy Shake that is good for your skin with all the protein and minerals. That is if you have a place to make it. I know my husband brings a small cooler with his magic bullet and all his ingredients in the cup, except for the ice which you can get anywhere. We suggest bringing carrot, celery sticks, or cut up peppers in containers for  snacking and having an appetizing dip to go along with it. Think salsa, salad dressing, hummus, or guacamole. For drinks, we advises steering clear of diet soda which is bad for your skin. Go towards plain water with lemon, hot water with lemon (“great for your skin”), or green tea (“a healthy alternative to coffee).

desk 2

Watch for more articles on staying healthy and fit wherever you are or what you do for work. Will be adding a children section.

Your Partner in Health,


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