Friday, April 8, 2011

Website Coming Soon.....

Hello Everyone....I know that I haven't been blogging much these days, but it is because I am trying to get a website set up for my personal training business. Once my website it up and running, I will no longer be using this blog. My website will have a lot of great information about diet/nutrition, exercise and sport performance. Please be patient and I will keep you posted. In good health, Alyssa

Tuesday, March 8, 2011


March 22-April 16
$65.00 Per Person
Tues., March 22 at 6:30pm/ Children's Park
Thurs., March 24 at 6:30pm/ Children's Park
Sat., March 26 at 8:00am/ Football Field
Tues., March 29 at 6:30pm/ Children's Park
Thurs., March 31 at 6:30pm/Children's Park
Sat., April 2 at 8:00am/ Football Field
Tues., April 5 at 6:30pm/ Children's Park
Thurs., April 7 at 6:30pm/Children's Park
Sat., April 9 at 8:00am/ Football Field
Tues., April 12 at 6:30pm/ Children's Park
Thurs., April 14 at 6:30pm/ Children's Park
Sat., April 16 at 8:00am/ Football Field
Tuesdays - Lower Body Workout
Thursdays - Upper Body Workout
Saturday - Total Body Workout

Wednesday, February 23, 2011

favorite fitness tools...................

I wanted to share with all of you a few of my favorite fitness tools.........

#1: The Gymboss Interval Timer

The Gymboss is a small, easy to use, repeating interval timer that I use for all my workouts. It can be used as an interval timer, a countdown timer, or a stopwatch and comes in four different colors.

#2: TRX Suspension Trainer

This is the most versatile piece of exercise equipment available, not to mention a complete training system. Find out what TRX is all about by visiting.....

#3: Jump Rope

A good old fashion jump rope is essential to any training program, plus very versatile as well.

#4: Sandbags

I am always looking for a new piece of equipment to "spice" up my workouts. A sandbag is an excellent piece of equipment to add to your routine. It is fun, challenging and there is a lot of variety with it. Please check out.....

I would love to hear some of your favorite fitness tools..... Please share!


Thursday, January 27, 2011

February Bootcamp Schedule
Tuesday, Feb. 1st at 7:00pm
(will be held at Children's Park in Yoppsville)
Saturday, Feb. 5th at 9:00am
(will be held at football field)
Tuesday, Feb. 10th at 7:00pm
(will be held at Children's Park in Yoppsville)
Saturday, Feb. 12th at 7:00am
(if interested in joining us, please contact Alyssa for details)
Tuesday, Feb. 15th at 7:00pm
(will be held at Children's Park in Yoppsville)
Thursday, Feb. 17th at 7:00pm
(will be held at rodeo Grounds)
Tuesday, Feb. 22nd at 7:00pm
(will be held at rodeo grounds)
February Bootcamp Prices
6 Classes -- $55.00
4 Classes -- $35.00
Single Class -- $15.00
*all classes that you purchased must be used in the month of February. You can not carry them over into the next month.
If you have any questions please contact me by

Wednesday, January 26, 2011


This is my "go to" lunch or snack meal when I am short on time or travelling.........ENJOY!!

1 can tuna ( i usually get solid white, low sodium)
chopped celery
shredded carrots
black pepper
fresh lemon juice
green onions

I mix this all together in a bowl and....voila!....your meal is ready. You can also put this inside a piece of bib lettuce and made a little wrap out of it.

To Healthy Eating!!!

Monday, January 17, 2011

Getting Started With Exercise.......

I hear people say ,quite often, that they don't know where to start when it comes to exercising. It seems to be a bit overwhelming and quite frustrating for most. The answer is simple though ...... JUST START MOVING. A daily walk, bike ride or just getting outside and playing kickball with your kids is a wonderful way to start. It is important that you make time for yourself to exercise. You will be a happier person for doing so.....I promise! With that said, this is what I recommend if you are new to exercise or haven't exercised in quite some time:

* Walk 5 days a week for 30 minutes.
* Drink atleast 80 oz. of water.
* Eat a healthy diet and cut out cakes, cookies, candies, ice cream, etc......all junk food.
* Take a multi-vitamin and Omega 3 supplement

I suggest you follow this for a couple of weeks. After a few weeks, then begin walking for 45 minutes and begin incorporating a strength training routine two days a week. Cardio combined with strength training will get you on your way to losing weight and getting into great shape!


Wednesday, January 12, 2011

My Simple Soup......

My Simple Soup

Extra Virgin Olive Oil
Chicken Stock
Brussell Sprouts
Northern White Beans
Kidney Beans
Whole Wheat Pasta, Quinoa or Brown Rice
Garlic Salt to taste

Use a large stock pot to cook your soup in. Begin by adding a tablespoon or so of EVOO in the bottom of your pot. Next add chopped up onions, celery, and garlic. (I use already minced garlic at Costco) Saute this in your pan for a couple of minutes. Next add your chicken stock.

Now it is time to add in all of your chopped veggies, your beans and your whole wheat pasta, quinoa or brown rice. If I add whole wheat pasta, I break the pasta up into little 2 inch pieces or so. If I want to add quinoa or brown rice, I pre cook that ahead of time before adding it in. You now want to bring your soup to a boil. Once it begins boiling, turn it down to simmer and at this point I add a little garlic salt to taste and let it simmer for 10-15 minutes. Once the soup is finished simmering, I taste it again to see if it needs any extra seasoning or not. Be creative! Add whatever seasonings you like.

This soup takes no time to make, but it is nice to make on a weekend and then you will have leftovers throughout the week. It is great to pair it up with a salad for lunch or with a lean protein source for dinner.


Sunday, January 9, 2011

30 Day Sugar Free Challenge.......

Today is the day we are starting a 30 Day Sugar Free Challenge! No cookies, cakes, candies, ice cream, etc. If you are used to adding a lot of sugar to your food, then I recommend for the first week, you cut back. You should only add 1 tsp. at a time to your food. I know we can all do this and I PROMISE you will feel so much better...your body will love you for it too! Good Luck and please let me know how you are doing along the way.

Good Nutrition is Key......

Good nutrition is the key to proper health and weight loss. I have discovered this personally and monitored this with my clients over the last few years. You can exercise your little heart out, but if you are not fueling your body properly, then you will not achieve the best results possible. Proper nutrition is such a huge obstacle for people. We complicate it way too much and I feel that "simple" nutrition is the way to go. It all comes down to a lean source of protein, fruits, veggies, and whole grains. And if we can stay away from pre-packaged foods, the better off we will be. Here are a few things we all need to eliminate from our diet:

1- Processed Sugars - processed sugar affects our metabolism, insulin response and even our moods. Plus it is just empty calories.

2- Alcohol - alcohol dehydrates our bodies, which compromises muscle growth. It can also slow down your metabolism.

3- Caffeine - caffeine does give you a little boost of energy, but it increases cortisol levels in your body, which inhibits muscle growth.

4- Gluten - the name comes from Latin word "glue." Who wants "glue" in their body? Even if you aren't sensitive or allergic to gluten, it is a great idea to cut it out of your diet. Your body will be a clean running machine if you do so.