Friday Finds 8-22-14

Friday Finds from Former Fitness Flunky
Happy Friday!  Today’s post features a round up of excellent articles from around the web that I have found interesting this week:

Fitness

Back to School Workout
A shameless plug for my own routine :) I love this workout because it gets your heart pumping and takes only minutes.

Food

Stock Your Pantry for Healthy Work Lunches (Gluten Free!) #WIAW
Some excellent ides and tips for packing healthy lunches to take with you on the go.

‘Salt Sugar Fat,’ and Why Michael Moss is Right
Some interesting and scary facts on sugar, salt and fat.

More

Health as a Positive Experience, not a Relentless Burden
A good reminder that the journey of trying to be healthy shouldn’t cause you strife.

My Weekly Workouts and Trying New Things
A post from Ashley Pitt that highlights how important it can be to try new things in the gym.
 

I hope you have a wonderful weekend!

 

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training sessions 7 days a week both in the Kansas City metro and virtually.

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Back to School Workout Routine

It’s been a while since I posted a workout so today I present to you the Back to School Workout Routine. This fun and easy routine requires no equipment and just a few minutes of your time. It’s the perfect little routine to do before you get ready for the day, during some down time or as a warm up to more intense activity.

This workout routine is done in a repeated round consisting of 15 jumping jacks, 15 push ups, 15 squats, 15 180° jumps and up to 30 seconds of rest. After the rest period you will complete the round again, for a total of five times.

Back to School Routine_mini

 

Want more quick exercise plans? Check out:
Work Your Butt 10 Minute Routine
Work Your Core 10 Minute Routine
Work Your Arms 10 Minute Routine
Work Your Legs 10 Minute Routine
Super Quick in a Rush 10 Minute Workout
Super Quick in a Rush 10 Minute Workout II
Super Quick in a Rush 10 Minute Workout III
Super Quick in a Rush 10 Minute Workout IV
Super Quick in a Rush 10 Minute Workout V

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons at the top or bottom of this article to post it to Twitter, Facebook, Google+ or Pinterest.

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Friday Finds 8-15-14

Friday Finds from Former Fitness Flunky
Happy Friday!  Today’s post features a round up of excellent articles from around the web that I have found interesting this week:

Fitness

New Research Reveals Why High Intensity Training Is So Beneficial for Health—It May Even Help Prevent Cancer
More good news about high intensity training this week. If you aren’t incorporating this kind of exercise into your routine I highly suggest you check it out. Since high intensity exercise can be taxing, especially if done incorrectly, you may want to consult with a pro to get some guidance on how high intensity workouts can work for you.

Food

13 Foods That Prove The Word “Natural” Has Lost All Meaning
An excellent reminder that it’s up to YOU to read food labels and make good choices. You can’t always trust that what a food label says is totally true.

Frozen Friday: Icy, Fruity, Fresh
A round-up of delicious frozen treat recipes perfect for hot summer days.

More

NCAA will appeal O’Bannon ruling
College athletics and the rights of student-athletes was a hot topic that came up at many points during my education. The potential of money being owed to these athletes is a topic that I can see both sides of so I am very interested to see that the battle is heating up in the courts.

Elizabeth Banks Thanks Genetics For Her Body, Exposes The Fraud That Is Celebrity Fitness
Yes, yes, yes!!! We need to stop idolizing celebrities with bodies that are often unattainable. We must realize that everyone has a unique situation that is determined by genetics, physical ability and a host of other attributes. Just because Jenn trains 7 days a week, Gwyneth drinks fancy juices and Miley eats a specific diet, doesn’t ever mean that copying them will yield the same results for you. This may be a surprise for some, but it’s the truth.

 

I hope you have a wonderful weekend!

 

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training sessions 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons at the top or bottom of this article to post it to Twitter, Facebook, Google+ or Pinterest.

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Friday Finds 8-8-14

Friday Finds from Former Fitness Flunky
Happy Friday!  Today’s post features a round up of excellent articles from around the web that I have found interesting this week:

Fitness

The Top 10 Benefits Of Kettlebells
If reason #1 doesn’t get you excited, then I don’t know what will when it comes to positive fitness news :)

Food

Snickerdoodle Paleo Cupcakes Recipe
I saw this recipe and fell in love. You’re getting great fats and fiber with the almond and coconut flours. I might plan around with the amount of honey to lessen the sweetness, but other than that this recipe looks amazing.

Perfect for a Potluck: Gluten-Free Fluffy Lemonade Pie
Clearly, I’m on a bit of a sweets trip this week, but I saw this and it looked soooo refreshing. Now, gluten free does no translate into healthy, of course, and I would probably tweak this recipe a bit to be more paleo-slanted. I am thinking a nut crust, subbing out the sugar for something more friendly and switching out the dairy for coconut milk would still yield a very tasty treat.

More

9 Ways to Build Your Confidence
Some great reminders that apply to all areas of life. I especially like the idea of doing scary stuff to build confidence. I don’t do that enough, but I know I should. I am quite an introvert and doing scary stuff makes me especially weary – especially public stuff, but I always feel triumphant after I get through those events.

4 Terrible Messages That Girl-Centered Ads Are Sending
Cracked is hardly a resource you’d think of for wellness information, but #4 on this list made me pause because I agree, not only with Dove doing it, but just about every other marketer peddling “beauty” products. While Dove has tried a marketing campaign aimed at being kinder to ourselves the deeper message seems to be that being anything but beautiful is not okay. I choose to ignore this kind of crap from marketers and I hope you do too.

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training sessions 7 days a week both in the Kansas City metro and virtually.

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Pinterest Fail 8-6-14

Pinterest Fail_mini

So I’ve complained about the nonsense, anti-motivation crap I’ve found on Pinterest before, but for some reason this one got me fiery mad today.  Perhaps it was the fact that not only had people re-pinned this graphic, but some had also “liked” it as well.  The sentiment “Sweat dries, blood clots, bones heal – Suck it up princess”  is so wildly ludicrous that I couldn’t help but get on my soapbox and say something.

As a proponent of fitness the last thing I ever want my clients to think is that getting fit requires the kind of injurious actions that this graphic implies.  Sure, it could be referring to any situation, not just fitness related ones, but the fact that it’s making it’s round in the health and fitness section of Pinterest implies that it’s exactly what people think it’s meant to motivate.

Please, stop perpetuating this stupid bullshit.  This is not motivation for fitness/wellness/health, it’s motivation for self-inflicted, unnecessary abuse.

Getting fit requires dedication and a want to change, but it does NOT require you to buy into this gross, over the top, unhelpful, unmotivating and plainly wrong type of message.

 
 
About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons at the top or bottom of this article to post it to Twitter, Facebook, Google+ or Pinterest.

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