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Join my 15 day FITNESS CHALLENGE
MY TOP 10 REASONS TO MANAGE YOUR FITNESS
Survival strategy to keep holiday pounds off
SERVING AS A DRIVING FORCE
WORKPLACE WELLNESS

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"Better Sweaty BOGO & REFERRAL REWARDS
"BETTER SWEATY THAN DEAD" LABOR DAY SHOUT OUT
"Kudos to Kathy"
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"WORK SMARTER / NOT HARDER"
10 Walking Mistakes to Avoid (part 1)
15 day FITNESS CHALLENGE
15 MINUTE START SMART/ QUICK FIT
2 Fitness fortune cookies
2012 Starting a walking program
2012 Weight Lose & Fitness challenge "ON YOUR MARK"
3 FIT TIPS prevent ouverindulging at holiday parties
4 reasons to eat STEAL CUT OATMEAL
5 "ORGANIC" Foods you should NEVER eat
5 REASONS MOST DIETS DON'T WORK
5 reasons why women should lift weights
5 Ways to De-stress Your Holiday Season
5k training
6 Best foods for Runners
6:19 Twelve minute mile ???
A BIG THANK YOU TO Tammie Spence and Paul Bozik.
A few more reasons why women need to lift weights
Adults who sat for 11 hours or more a day had a 40 percent greater risk of dying in the next three y
Ann's House 5k race
ARE YOU WEARING YOUR PEDOMETER
Ask an expert
Ask Major Fitness free (detox*cleanse)
B.C.M Body Centered Maintenance
Better Sweaty than Dead Boot Camp
BETTER SWEATY WHO'S BAD?
Beware 5 foods that will ruin your results
Blog me @ majorfitnessbootcamp and tell me why.
BODY FAT RATING SCALE & BMI video
Boot Camp Rx
Bounce-back-ability
BSTD BOOT CAMP
Build your BEST BODY EVER!!!
Burn more fat during your workouts (INSIDER TIPS)
Challenge Assumptions
Check this out...
Congrats Patty G and Paul B above average 4 ot of 4
CORPORATE FITNESS CHALLENGE 2012 Millercoors "Are you Ready"?
Corporate Fitness Challenge Week 3 workout pics
Corporate Fitness Marathon Challenge 1/17/2012
CORPROATE FITNESS CHALLENGE WINNER IS????
Daily fitness fortune cookie
Deceivingly "Diet"
Don, Smart Start in action...
Don't be fooled 9 Foods That Can Fool You
Don't forget your weekly check in
Everyone loves a good snack
Exercise and Arthritis
FATS, The good, The Bad and the neutral
FIT FACT-Flexibility Training Do's and Dont's
FIT FACTS
FIT N 15 ACCOUNTABILITY IS KEY!
FIT N 15 join today and your first week is free!
FIT15
FITness FIFteen one size doesn't fit all
FITNESS FORTUNE COOKIE
fitness fortune cookie #6
FITNESS FORTUNE COOKIE #7
Fitness is a Business Strategy
FREE BOOT CAMP FOR THE MONTH OF DECEMBER
Free FIT N 15 !!!
Free FIT N 15 test drive (limited offer)
Free FIT N 15 this Wednesday only limit 12
FREE fitness test drive this Saturday 7/9/2011
Free Friday boot camp
Free Manicure & Pedicure
GET ACTIVE MillerCoors!
GOAL SETTING
Healthiest Employer MillerCoors???
HOLIDAY SQUAT - A - THON
How BAD do you want it MillerCoors?
HOW BAD DO YOU WANT IT?
How Can I Have a Healthier Thanksgiving?
How do you WORK FITNESS into your day?
How Much Protein Do I Need?
How much time do you spend on staying healthy?
How would YOU like a free month of bootcamp?
I CAN I CAN I CAN
I DARE YOU TO JOURNAL
I did not require physical therapy/ Thad's video update
If you had to choose between 10 lbs over fit & healthy or
If you're sick and tired
INVEST IN YOUR HEALTH TODAY!!!
Investing in Workplace Wellness
Is 100% Whole Wheat bread bad?
kick start wellness/365
ladies combat fat e-book
Ladies learn the facts
Life style
MAJOR CORPORATE WELLNESS
Major FITness 15 Movement prep STRETCH
Major Fitness assessment
Major Fitness Corporate
MAJOR FITNESS/365
Major is the real deal in fitness
MILLERCOORS 30% discount and 2 free assessments
MillerCoors Brewery Trenton has Spoken!!!
MILLERCOORS DISCOUNT
MillerCoors Flexibility training
MillerCoors Free FIT N 15 Fat burning cardio test drive.
MILLERCOORS FREE WEIGHT LOSS ASSESSMENT
MillerCoors Thanks for your BLOG post
MillerCoors weight loss challenge (I want that trophy)!
MillerCoors Workout for Wellness
MILLERCOORS, COUNT DOWN TO THE PIG
MillerCoors, Major Fitness testimonials
MILLERCOORS, START SMART FLEXIBILITY FREE CONSULT !!!
MillerCoors, when you hit your mental wall
MillerF.I.I.T ASSESSMENT WEEK/Coors 64,000 step challenge/Paige's 5k/Pig Congrats/
Move your body "Flash Mob" Heirs Covenant Church of Cincinnati
MY TOP 10 REASONS TO MANAGE YOUR FITNESS
Nate's Mission
NEW SPRING FITness 401K Plan
NEW TEACHERS Boot Camp
No Boundries, No Limits
nutrion
Nutrition
Oatmeal beaware
One size doesn't fit all FITness FIFteen!
Part 2 Your Game plan
Perks With a Payoff
Pop quiz, What's the single biggest source of calories
Prevent Back injury with PBM
PROTECT YOUR BODY FROM INJURY
QF-30/3D (Quick FIT30 3x per week) QF-30/2D (Quick FIT 2 Days per week)
QUICK BREAKFAST FOR PEOPLE ON THE GO
RE ASSESSMENT WEEK 52 SIGNED UP
Re assessments start Monday Feb 20 2012
REASONS TO BE FIT
Should I HIRE a Personal Trainer? Final assessmnet week 3/26/12
SMART START
Smart Start Preventive Maintenance
SPECIAL FORCES TROOP GLENDALE
Special offer to all MillerCoors -Weight Watchers participants
START SMART (NO DIET) GAME PLAN
Start Smart bring Wellness & Fitness to the workforce
START SMART LOW /BACK CONSULT TODAY!!!
Start Smart Move Smart #2
START SMART PREVENITIVE MAINTENENCE
START SMART/ MOVE SMART (Check don's video)
STOP EXERCISING!!!
Stretching 101
TAKE A MORE ACTIVE ROLE IN YOUR HEALTH
Tammie's 5 REASON
TEAMWORK+WELLNESS = SUCCESS!
testimonial
The #1 excuse is.........................
The BeneFITs of exercise
The best fat burner fruits to eat for breakfast are????
The COMMITTED @ MILLERCOORS Brewery, Trenton
The Event (Save the date)
The female WINNER is ????
The four P's
THE LAMEST excuse ever...
the President's fitness challenge
THE TRUTH, What does bodyweight tell you
The Winner of the MillerCoors Plank off is????
There is no such thing as a magic pill or
Things You Can Accomplish In 15 Minutes
TRAINERS RANT
ultimate goals
Unhealthy Employees
WALK IT OFF 10,000
WARNING POP OUTKILLS TERROIST
Warning run don't walk
Weekend warrior workout
Weight Gain Season Begins part 2
Weight Gain Season Begins, do you have a plan?
Wellness
Wellness as a business STRATEGY!
Wellness as a state of health
What do you do to avoid exercise BURNOUT?
WHAT IS COMMITMENT?
What the results mean (Aerobic)
what to eat before a workout
What to eat for lunch?
What's your MOTIVATION?
Who's holding you accountible
why Major FITness
WOMENS FIT CAMP PICS CHECK IT OUT
WOMENS FIT CAMP REMINDER video
Womens fit camp update video (ruff cut)
Womens Fitness REVOLUTION 5 ways to nurture self
Womens Only Out door Fit Camp
Workouts ON A EMPTY STOMACH
WORKPLACE WELLNESS
You have the body that you accept
You really should get out more.
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MAJOR FITNESS BLOG

Join my 15 day FITNESS CHALLENGE

15 DAY LIVE FIT CHALLENGE!

WEEK 1: FIT MINDSET
This weeks Goal: To completely overhaul the way you think about your health and fitness mindset.

Today's easy Fit task: identify, write down, and share your goals my good friend Monica aka Mo Veney went big and shared her goals with the world on fb live last week. She is in it to win it.

How to rock this task:
  • List no more than 3 of your fitness goals
  • Be specific
  • Write down your goals and post them where you can see them daily
  • Share them (tell me, tell a friend.

MY TOP 10 REASONS TO MANAGE YOUR FITNESS












MY TOP 10 REASONS TO MANAGE YOUR 
FITNESS


10.  TELL SOMEONETHAT WILL HOLD YOU ACCOUNTABLE, TELL A FRIEND, CORRECTION, A REAL FRIEND OR HIRE A COACH (LIKE ME) SOMEONE THAT WILL HELP YOU STAY FOCUSED.

9.  SET YOUR MIND AND KEEP IT SET, WERE THE MIND GOES THE MIND FOLLOWS, SO MAKE SURE TO KEEP A POSITIVE ATTITUDE.

8.  WRITE IT DOWN
  • List no more than three FITNESS goals
  • Be specific
  • Write down your goals & post them where you can see them daily
  • Share them (tell me, tell a friend…tell someone)

Survival strategy to keep holiday pounds off

There's no denying that the holidays have arrived. 

It's no secret that most people gain5 to 10pounds over the holiday season. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable...right? 

Not so fast. 

I've come up with a survival strategy to keep holiday pounds from making a permanent home on your hips. 

This strategy is very simple. I'm not expecting you to have the time to log all your calories or eat every meal at home. We are going to be realistic.

SERVING AS A DRIVING FORCE

SERVING AS A DRIVING FORCE
Trusting an Cincinnati State HFT, Health Coach to facilitate workplace wellness programs can mean the difference between short-term success and long-term, cost-saving results. The specialized training they receive in behavior change, physical activity and nutrition coaching will help them increase employee engagement by helping team members identify a path to change. As an HFT, Health Coach, they’ll hold expertise in motivational interviewing, positive psychology and effective goal-setting that will allow them to accurately address the behaviors that have held team members back from making real change, and as a result, facilitate increased productivity and decreased health care costs.

WORKPLACE WELLNESS

Exercising can improve your productivity at work and help mitigate work-related stress. Everyone encounters job stress sooner or later and while you can’t control every aspect of a work environment – demanding bosses, difficult co-workers or unreasonable amounts of work – you don’t have to let the stress take a toll on your well-being. Exercising can help you cope with those stresses and finding ways to incorporate activity into your day will keep your mind and body healthy.

MCW / Providing high quality fitness and wellness services.

LADIES COMBAT FAT

Congratulations! You’re on your way to total fitness.


I have put together this Ebook as a free service to anyone searching for the truth about fitness and weight loss success.
 CLIICK MY link below to receive my FREE e-book!

Exercising with arthritis.

According to the CDC, arthritis is the most common disability among adults in the USA. And even though multiple studies show that exercise is the best way to decrease pain and increase range of motion - one third of the people in the United States with arthritis don't exercise.

I have arthritis in my right shoulder and at times in my life, I've been part of that one third. I have adapted my program so I'm able to workout without my pain getting worse. Now I have less pain and more range of motion because I workout on a regular basis.

Alcohol Eats Away at Muscle Mass

If increasing muscle mass is one of your goals, then think twice before you go out for a night of heavy drinking.

Consuming alcohol in large quantities has a direct effect on your metabolism, causing fat to be stored instead of being utilized as an energy source.

Alcohol contains seven “empty” calories per gram, meaning that these calories don’t provide you with any of the essential nutrients you need to build that muscle mass you desire.



Calories Add Up Fast
12 ounces of beer = ~150 calories
5 ounces of wine = ~100 calories

How Much Protein Do I Need?

How Much Protein Do I Need?
Each person is different and will require a different daily amount of protein. A general rule of thumb you multiply the body weight inkilogramsby 0.8.  For example, say you weight 135 pounds


.
1. Weight in pounds divided by 2.2 = weight in kg
135/2.2 = 61kg
2. Weight in kg x 0.8. = protein required
61kg x 0.8 = 48g
So you will require a minimum of 48g of protein per day.

Why use protein powder?
Here at best protein power for women we are commonly asked one question. How do protein powders for women differ from powder for men?

Best Protein Powder For Women


If you are an active woman looking to build lean muscle, trim your waistline or just live a clean and healthy lifestyle then protein powders are your new best friends. One of my super starsCassandra Hamm recently asked me “what is the best protein powder for women?”it really depends on individual dietary goals, budget and personal preferences. 

For most women, losing weight is higher on the agenda than gaining muscle. Don’t worry, I get that. Losing weight comes down to a mixture of nutrition, exercise and a balanced lifestyle; with the help of protein powders you may be able to achieve your goals.