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FITNESS Blog
Videos, Articles & Expert Advice

Clean and Press

12/16/2014

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Clean and Press

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Kettlebell Series: Tricep Extension

12/16/2014

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Tricep Extension


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Personal Trainer of the Month Favorite Exercises

12/15/2014

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We asked Star, our Personal Trainer of the Month what her favorite exercises were and this was her response!
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Plank: All variations...side, front, rocking, with alternating limbs



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Personal Trainer of the Month: Favorite Quote

12/5/2014

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We ask all of our trainers to share their favorite quotes as a form of motivation to us all!

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Our December Trainer of the month, Star, is a huge believer that everyone can do anything with the proper training.  She will never take "I can't" as an answer because she guarantees you that you can!  


Her favorite quote is "Run when you can, walk when you have to, crawl if you must, just never give up," by Dean Karnazes.


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Kettlebell Series: Upright Row

12/5/2014

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The Upright Row
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December Personal Trainer of the Month: Star Ritchey

12/5/2014

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Meet our December Personal Trainer of the Month, Star!
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Certifications
ACE Certified Personal Trainer
RRCA Certified Running Coach
ITCA Certified Triathlon Coach
Owner/Coach: Star Runners

Experience
10 Years of Experience as a Trainer

Specialties
Pre and Post Natal Fitness
Functional Strength for Athletes
Running
Triathlons
Training for Endurance Events




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Personal Trainer of the Month: Joe Smith

11/21/2014

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     Our November Personal Trainer of the Month has shared with us his three favorite exercises as well as his favorite foods to eat! For more information on training with one of our Certified Personal Trainers, give us a call at 901-522-1559 or email us at info@inbalancefitness.com


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Kettlebell Series: Back Lunge with Shoulder Press

11/21/2014

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BACK LUNGE WITH SHOULDER PRESS
What it works: Shoulder, Glutes, Quadriceps
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Tips to Remember: Place kettlebell in the opposite hand of the foot stepping back. Press weight up as you step forward. 

Recommended Reps: 3 sets of 12 on each side. 
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For more information on training with one of our Certified Personal Trainers, or for more information on our Kettlebell Series, give us a call at 901-522-1559!
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Kettlebell Series: Plie Squat

11/17/2014

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It's week two of our Kettlebell Series! For our third exercise we are focusing on those glutes and inner thighs with the Plie Squat!
 
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Kettlebell Series: The Kettlebell Swing

11/10/2014

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We are starting a new series and adding it to our Exercise of the Week blog posts! Each week for 5 weeks, we will share two exercises you can do with the kettlebell! These posts will include information on what muscles the exercise works, tips to consider, and recommended reps, so what are you waiting for...get up and try the first exercise, the kettlebell swing!
 
What it works: Glutes, Hamstrings, and Quads
Added Bonus- Cardio 
Tips to Remember: Keep your chest up, Use your hips/lower body, your arms are just there to hold the kettlebell. 
Recommended Reps: 3 rounds of 20-25 or set a time goal (30 seconds, 1 min, etc.)

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November Personal Trainer of the Month

11/4/2014

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Meet Joe Smith, our November Personal Trainer of the Month! 
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Personal Trainer Exercise Tips!

10/27/2014

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We asked our Personal Trainer of the Month, Kirsten, what her favorite exercises...check them out below!

Number 1: The Burpee
This is a TOTAL Body move that works your legs, arms and core all while getting your heart rate up for some cardio. 
There are ways to modify if you ever need to do so but don't worry you will still be working hard. 

Number 2: The Squat. 
The squat is very basic but very beneficial. This exercise works your hamstrings, glutes and quads. There are many variations to the squat making it an exercise for everyone. Adding any type of weights (barbell, dumbbells, kettle bells)  can always give you that extra challenge in your workout. 



Number 3: The plank 
This is known for its core work but can be considered a total body move. However, I do love its core benefits. 
**Remember- flat back, bottom down and core engaged to get the full effect of the plank. 
For more information about these exercises, or for information on training with Kirsten, give us a call at 901-522-1559! 
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Pumpkin Spice Breakfast Shake Recipe by Personal Trainer, Kirsten!

10/20/2014

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Pumpkin Spice Breakfast Shake
Who doesn't love pumpkin in the fall? What better way than to start your morning with it! 
Smoothies/shakes  are perfect for on the go--make in advance and freeze them. 



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Ingredients:

1.  1/2 cup Pumpkin Puree--try to stay away from Cans that say pumpkin Pie mix--its mainly sugar. You can also make your own pumpkin puree if you are feeling ambitious. 


2. 1/2 cup Coconut Milk or Almond milk---personal preference 


3.  1 Banana


4. 1/4 cup of flax seed meal 


5. Extra add ins--Tbsp. Chia Seed, Nutmeg, Cinnamon, Pumpkin Pie Spice, Protein Powder, Vanilla Extract. 



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Zucchini Crust Pizza Recipe

10/3/2014

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Kirsten, our Personal Trainer of the Month has given us a couple of her favorite recipes!  We couldn't resist posting this one...     
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     I look at food a little differently---Whether you want to call it Clean, Whole 30, or Paleo, this recipe adheres to it all and just in time for fall! 

     Fall brings football and football brings lots of food--one popular being pizza but here is my different take on pizza....
Don't knock it till' you try it. 



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Exercise of the Week: TRX Inverted Row

10/3/2014

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If you haven't ever tried the TRX bands, here is a great way to build your body weight strength. This exercise works your back and biceps.
Tips: 1. Start with your arms straight and your body in a straight line, then pull yourself towards the band using your back letting your elbows meet your sides. 

2. The farther away your feet are from you, the harder it is.

3. A harder progression of this exercise would be with your feet elevated and your body parallel to the floor. 

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