Fun Facts about Your Muscles

Strength training needs to be part of your weekly routine (aim for 3 days a week for 20-30 minutes).  Did you know… A pound of fat takes up 18% more space than a pound of muscle.  The strongest muscles in the body are the glutes (butt), soleus (under calf), heart (pumps 2 oz. blood per…

A Mindfulness Practice

Mindfulness is focusing your attention on the present – to live in the moment.  As we move through life, we tend to zone out and move on autopilot with our day to day activities.  Mindfulness is just as important to our health as eating right and working out.  This will help clear your mind, reduce stress…

Monday Motivation

“Good, better, best. Never let it rest. ‘Til your good is better and your better is best.”  -St. Jerome Summer is about a month away – yikes! Get out there, burn some calories, get stronger, and have fun doing it. 

Get Up and Get It Done!

If you are having a hard time staying consistent with your workout, then you need to get it done first thing in the morning. The main benefit of doing this, is you won’t have schedule conflicts that arise.  I know, it’s hard to set that alarm earlier, so start small. Start with giving yourself just…

Get Outside!

It’s gonna get warm this week (Seattle)! Studies show going outside for fresh air for 20 minutes increases vitality levels. So get outside! Breathe deep, go walk, do core work on the dock – just get out there.  “Open the window of your mind. Allow the fresh air, new lights, and new truths to enter.”…

Focus on Your Breath

The days are getting longer, the trees are blooming, and it’s time to do some mindful breathing. Not only is it easy to do, it helps boost energy, mental focus, and decreases stress.     Try this simple breathing technique: Sit, stand, lie down, or just be in any position you like (as you can see from…

February is National Heart Month

Since February is National Heart Month, let’s talk heart health for a minute.  If you follow me on social media, you know I’m all about cardio.  Cardiovascular activity (any activity that’s repetitive that keeps your heart rate up) and a healthy diet are key to keeping your heart healthy and strong. Heart fact:  The stronger…

Getting Social!

Are you guys following my social feeds?  Here’s what you’ve been missing! Instagram   I really don’t understand why people drive to a gym to hop on a #treadmill when they have this 15 minutes away. ?❤️ #hiking #getoutside #pnw #ThatPNWLife #livewashington #snoqualmiefalls #trees #nature #mytreadmill #cardio A photo posted by Joy (@workoutswithjoy) on Jan…

Fitness Challenge #1: Hit the Trails!

Happy New Year!  Make this your year to get active, have fun, and enjoy life!! I have some fitness challenges and assessments for you to start 2016 off right (scroll to bottom for today’s assessment). Your first challenge starts today – hit the trails! Guess what? Hiking is just walking. Get outside, get some fresh air, and burn calories and fat…