,,I was in flow yesterday! My energy was off the charts! And then I made the mistake of spending just a few minutes on Facebook. Mistake! In just the 3 minutes on Facebook, I could actually feel my energy dissipate. ,,Then today I made another mistake. I went to my little friend on Instagram and posted something to her post about the recent race situation taking place in our nation. Here’s what she posted: ,,Needless to say, I gave my energy to a destructive pendulum. Mind you this is the gal who terms me as “toxic positivity” and I am quite sure she went to her stories to call me this again ..read more

,,I was in flow yesterday! My energy was off the charts! And then I made the mistake of spending just a few minutes on Facebook. Mistake! In just the 3 minutes on Facebook, I could actually feel my energy dissipate. ,,Then today I made another mistake. I went to my little friend on Instagram and posted something to her post about the recent race situation taking place in our nation. Here’s what she posted: ,,Needless to say, I gave my energy to a destructive pendulum. Mind you this is the gal who terms me as “toxic positivity” and I am quite sure she went to her stories to call me this again ..read more

SUPPORT DURING COVID-19 Sometimes it’s all too much and we need to talk to someone. You are not alone. 24/7 Mental Health Support Line (833) 251- 7544: mental health support for stress, anxiety, fear, worry Text HOME to 741741 to connect with a Crisis Counselor; Free 24/7 support at your fingertips Crisis Intervention of Houston (832) 416- 1177 Teen Call: (832) 416- 1199 Teen Text: (281) 201- 4430 National Suicide Prevention Lifeline 1-800-273-8255 Veteran’s Crisis Support 1-800-273-8255 press 1 Text 838255 Deaf or hard of hearing: 1-800-799-4889 National Domestic Violence Hotline Online chat ..read more

The Corona virus is cardiovascular and attacks the lungs. Your safest if you already have strong cardio system. Here are 2 proven ways to create strong lungs. 1. Interval Training. Your heart and lungs are muscles and need work too. The very best way to do this is to take your heart rate up and bring it down during cardiovascular exercise. You can take your heart rate up to 220 minus your age in maximum beats per minute. During interval training you can do this by working harder high knees, big arms, and even running. You want to take your heart rate up and then bring it back down. An excell ..read more

13 tips to improve your strength training from Certified Fitness Trainer since 2002, Kathie Owen: 1. Do a light cardio warm-up before strength training to help prevent injury and post-workout soreness. 2. Proper form is more important than number of reps; use a mirror to check your form. This is what mirrors are for in the gym, not for vanity purposes! 3. If you want to see results faster, do at least three strength-training sessions per week. 4. Save time and burn more calories by doing super sets, working opposing muscle groups back-to-back, and moving quickly from one exercise to the next ..read more

I had to quit intermittent fasting because I was not getting enough calories to support my activity levels and program goals. When you do not consume enough calories your body stores more fat to use for energy. I have since introduced another meal (or two) into my day and quit watching the clock for my meal times. According to I was also not consuming enough protein for my current program. I need about 130-150 grams of protein. I was consuming about 60-90 grams a day which was hurting my muscle gains. I am not trying to bulk up but build lean muscle mass. Protein is essential for this! Click ..read more

Sitting at a desk all day can create poor posture because the hip flexors shorten and tighten. The glutes are not meant to be stationary for long periods of time. We need to get off our butts and move! The muscles also "forget" how to activate properly. When they do not activate properly they tighten and stay "working" in the seated position. This can create forward tilting hips which push the abdomen out and create the illusion of the 'gut' even with the absence of belly fat. The That is why these are included in our 12 week glute training program Glute building is not just for the 20-someth ..read more

The Biggest Loser is back! I watch it for professional reasons but I see one thing seriously wrong with this show! You cannot train someone who just left the couch as an athlete. -Kathie Owen. CFT since 2002. The show may really have some excellent points. I tell my clients and those who follow my blog to watch the show but use caution!! Bob Harper is back as the MC of the show. He was an original "trainer" on the show. I put "trainer" in quotes because that term is used loosely. Back in 2017 the Biggest Loser Trainer Bob Harper had a heart attack. I wrote a blog post on this topic at that ti ..read more

We all know it is important to change your workout split so as to prevent a plateau and I really love my new split and here's why. I started this split at the end of December. My new split consists of Pull and Abs, Push and Abs, Glutes and Quads, Pull and Abs, Push and Abs, Glutes and Hams. Instead of 6 days a week I am in the gym 4 days a week. I need those rest days considering how tough my workouts are. Here are reasons why I love this split: 1. 3 rest days a week. I joined Toast Master's this month and our meetings are on Friday at 7:15am. I need to take that day off and now I take off Mo ..read more

Hello! Thank you for stopping by. I just wanted to write this post to let you know I have moved all my Life Coaching Blog Posts to I did this because I wanted a place where I had all my fitness posts in one place and all my coaching posts in one place. Please feel free to visit ..read more