Time to take a moment to strengthen yourself!

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.

I 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 Holistic 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 Studio! This brings the training to your email box, your smartphone app, and brings the fitness to a place that you feel comfortable. Every week you will get your fitness via my online training portal, and have me available to ask questions or for a substitution exercise if you have struggles (or a modification which is often the case). This program offer you the guidance of modifications, trainer support and the ability to give fitness a try before you commit to the soul workout of your choice.

Second you can take part in one of my Challenge Groups. 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, a DVD at home fitness program with nutrition guide and training calendar. Plus in the Challenge Pack you will get a month of the top selling healthy meal replacement shake on the market and a free Club Membership to track your workouts and create your meal plans while we hit the ground running!  Please email me at Barbara @ (no spaces) to get placed on the waiting list. If you don’t need a challenge group you can jump into any fitness program through the Bija Fit Studio online.

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.

Les Mills PumpFitness 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.