The TrainerDiva Plank Challenge!

by TrainerDiva on January 15, 2015

Plank is one of the most effective total-body moves, so here's a new challenge for you to conquer — a five-minute plank. Since holding a straight-up plank wouldn't be any fun (and could end up causing an injury), this challenge mixes up five basic variations to not only tone your abs and arms, but to target the obliques, legs, and upper back as well. Here's an explanation of how to do each one, followed by the two-week plan.   


 The High Plank Balance on the hands and toes with the body in one straight line, hands underneath the shoulders and feet hips-width distance apart.


The Side Plank with Leg Lift (Do Both Sides!) Balance on the right hand and the outside edge of the right foot with the body in one straight line. Raise the left arm and leg in the air.


 The Reverse Plank Balance the body on the hands and heels with the body in one straight line.


 The Elbow Plank Balance on the forearms and toes with the body in one straight line, elbows underneath the shoulders.



The Two Week Plank Challenge


Instead of building up to a five-minute basic plank, this challenge involves holding the five variations described previously for the designated time listed below. It also incorporates rest days, so while you can hold off on planks that day, you can (and should) still do other workouts such as cardio. If you need more than two weeks to build up to the full one minute of each move, by all means listen to your body and take as many days as necessary.


How to Get a Sexy Lower Body with Goblet Squats

by TrainerDiva on September 18, 2014

If you only do one exercise today, make it the goblet squat! This simple move strengthens and tones your butt and the fronts and backs of your legs in record time.

All you need is a dumbbell—and perfect form. Doing this movement correctly will help you see results faster and also increase mobility in your hips and ankles—two joints that tend to get stiff and tight from too much sitting.

1.) Hold your dumbbell close to your chest (touch points are at the top of the weight and your sternum). Your dumbbell should be between 8 – 10 lbs. depending on your fitness level.

2.) Slowly start to descend, keeping your knees behind your toes and your hips back. Your chest stays lifted! Any dip in the chest will put too much strain on your lower back and will compromise your form.

3.) If you find that you are unable to keep your chest lifted during your goblet squat, try standing on a slightly elevated surface with your heels (imagine you are standing in high heels). Try your goblet squat again with the aid of the elevated surface and viola! You've just corrected your form and protected the musculature in your spine.

And there you have it! The perfect goblet squat for a sexy lower body!

Need more help getting started? Getting in shape has never been more convenient. Now you can try before you buy! We are the only in-home personal training team exclusively designed for women.Get your FREE trial session here.



What are Sugar Alcohols?

September 10, 2014

Have you seen this confusing term on nutrition labels and wonder what they are, what they’re used for, and what the nutritional benefit of them are?  You are not alone.  But don’t let the name fool you…there’s no alcohol in sugar alcohols!  Although they share a similar name, there's no ethanol in sugar alcohols making […]

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4 Weird Treatments for Cellulite That Actually Work

September 4, 2014

Ah, the C word. Cellulite is nothing to be ashamed of—because let’s face it: Most of us have it. Seriously, it's believed to occur in roughly 90 percent of post-adolescent females. A number of variables factor into the development of the unappealing dimpling, but none of that matters when you just want it to go […]

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French Toast with Ricotta

May 15, 2014

  Modify this crowd pleaser as desired.  Suggestions to reduce calories, fat and use high quality low-glycemic ingredients are to use 100% Stone Ground Wheat Bread, Ezekial Bread, Unsweetened Almond or Soy Milk, fat-free ricotta cheese & non-stick cooking spray.  Reduce salt to 1/4 teaspoon or omit. Makes 4 servings Ingredients 1 1/3 cups egg […]

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Benefit Bursting Blues

May 14, 2014

  It’s that time of year again when that luscious little blue super food is in season.  Eaten raw or mixed into your favorite recipe, blueberries are the second most popular type of berry consumed by Americans.  Yes, this antioxidant, anti-inflammatory, enzyme rich little super food is in season from May through October, and New […]

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Weight Loss Motivational Strategies

April 28, 2014

Okay, so summer is just around the corner.  Soon, everyone will be wearing shorts, skirts, tank tops and swim suits.  You’re trying hard to stay focused on your workouts and nutrition, but find you’re deviating from the plan every now and again.  You’re even making excuses for not fitting in your homework assignments or having […]

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10 Essential Tips for New Runners

March 27, 2014

Got a spring in your step now that the weather's getting warmer? Keep these running tips in mind the next time you head out. You'll be glad you did! 1.) START SLOW. Just because you need to walk doesn't mean you're not a runner. Start with a mix of walking for five minutes and running […]

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Breathing Risks While Strength Training

March 17, 2014

Those of you that have had the pleasure of working out with me know I’m a fanatic about proper breathing during strength training. Too often trainers see clients breathing improperly.  They breathe either too slow, too fast (panic breathing) or tend to just flat out hold their breath.  This is detrimental as it reduces the […]

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March is National Nutritional Month

March 10, 2014

                                  You know clean eating is one of the keys to a healthy lifestyle and successful weight management program.  But with crazy, hectic schedules, it’s easy to stop at the diner or fast food restaurant instead of going home […]

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Weight Training and Bulking Up: Fact or Fiction?

February 27, 2014

  The number one concern I hear from women who are skeptical of weight training is “I don’t want to bulk up.”  Let’s put this comment to rest once and for all… Unless bulking up is your specific goal, IT’S NOT GOING TO HAPPEN!  And, you can and should lift heavy weights until failure/fatigue for […]

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Is Plyometrics Right for You?

February 19, 2014

Let’s face it, jumping is not for everyone.  Be safe and smart about the exercises you choose.  Always check with your doctor before beginning any exercise regimen or before implementing drastic changes in your workout.  Plyometrics have been performed for decades.  The original version (the shock method) has almost become “extinct”.  This type of training […]

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November 2013 TrainerDiva Magazine

November 6, 2013

Click to view November 2013 – TrainerDiva Fitness + Wellness for Women on GLOSSI.COM

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De-Stress with Exercise

September 9, 2013

A quick and easy routine to help you calm down and center, all while toning and strengthening your entire body.  For this routine, you'll need a stop watch and a mat. Do each exercise series for 5 to 6 minutes; repeat once. For the final 3 to 5 minutes, sit in a comfortable cross-legged position […]

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Our 1,000th Blog Post!

August 26, 2013

Click to view TrainerDiva: Fitness + Wellness for Women September 2013 on GLOSSI.COM

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5 Must-Do’s for a Flat Belly

August 12, 2013

Don't fall for the gimmicks on TV or online that promise to be the next best "ab-cruncher" machine or the secret to a sexy stomach. In my job as a strength and conditioning coach, I work with ladies just like you to help them get the core they desire, and this is what I know: […]

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How to Eat Breakfast to Lose Weight

August 7, 2013

Breakfast is the most important meal of the day, but you need to make sure that you're doing it right. If you're trying to maintain or lose weight, here are some things to consider when enjoying your first meal of the day. Eat it soon: Studies have found that eating breakfast jump-starts your metabolism, and […]

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How to Stay Motivated for an Evening Workout

August 1, 2013

Evening workouts can take a lot out of you; after a long day, you still need to fit in a sweat session before you can go home and relax. Keep your after-work exercise routine a positive part of your day with these tips for streamlining your evening workout. Get out of those clothes: It can […]

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Discover Smart Food Swaps For a Flat Belly

July 22, 2013

Want to flatten your belly in a week? Summer is here and you want to beat the bloat as you head to the beach and all the outdoor summer events.  Along with your in home personal training Philadelphia, make these food swaps to feel slimmer in no time.  Our Philadelphia female personal trainers suggest starting […]

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Get Results Using Your Bed…It’s Not Just For Sleeping!

May 22, 2013

Did you know your bed can be used as fitness equipment? It's not just used for getting your beauty sleep.  You can get your workout in before or after hitting the hay, while visiting friend's on the weekends, or on vacation.  This elevated, soft piece of furniture can come in handy when getting yourself in […]

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Discover How You Can Get Legs Like a Dancer

April 30, 2013

Want toned and sculpted legs for summer? Dancer's have the best legs, so why not do exercises like a one? Our Philadelphia female personal trainers can show you how!  All you need to do is work your lower body (hips, buttocks, and thighs) from every angle with strong, concentrated moves.  You can show off your […]

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Strength Training For Best Results

April 11, 2013

In need of some weight lifting know how? Strength training is a superb and effective way to tone your muscles, lose weight, and look great in your bikini!  However, picking up those weights can be intimidating.  Don't worry, you won't get "bulky".  Some women are afraid they will look like a body builder. Check out the facts […]

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Discover How You Can Burn 200 Calories in Under 3 Minutes!

March 28, 2013

Want an exercise you can do anywhere? Do you find it hard to fit exercise in your hectic schedule?  Is it tough to commit to bridal boot camp Philadelphia?  There is even better news!  First research showed us that just 20 minutes of exercise was proven to increase your metabolism.  Now a recent study has […]

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Get Weight Loss Results Without Feeling Hungry

February 28, 2013

Is your diet making you hungry? Many people think watching your weight means starving yourself all day.  That's not the case.  While you do need to watch your intake of calories, you shouldn't eat so little that you are famished.  Our Cherry Hill NJ personal trainers eat the right foods at the right times to […]

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Burn 300 Calories on a Walk-Jog Workout

February 26, 2013

Are you easing into running? Maybe you are new to running, or are in need of some recovery cardio, or you are pregnant.  A great way to to exercise for all these needs is to mix walking with jogging.  It is less overwhelming to the joints but still gets the blood pumping.  Our Philadelphia female […]

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Love Your Morning Workout!

February 18, 2013

Are you an early bird or a night owl? You should rise early and get to your workout, whether it's in home personal training in South Jersey or bridal boot camp in Philadelphia.  And put down that breakfast!  According to a new study from the British Journal of Nutrition, those who exercise early in the morning […]

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Easy Ways to Get Beach Body Ready

February 14, 2013

 Are you ready for summer?  Spring is here and that means in about 2 months summer will be knocking on your door!  Is your body beach ready?  You don't want to yo-yo diet and leave yourself with stretch marks to prove it.  If you've been slacking on your New Year's commitment to a healthier lifestyle, […]

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Get Tank Top Ready and Love Your Arms

February 14, 2013

Are your arms tank top ready? With warm weather upon us, that means baring your skin. You'll want to have your arms toned and ready to show off in your tank tops and sleeveless shirts. Who isn't impressed with sculpted, flabless arms?  Our Philadelphia female personal trainers love these 5 moves that are equipment free. Try them during […]

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Have a Ball and Get Results

February 14, 2013

Looking for a new workout to add to your weekly mix? Try this stability ball workout that our Philadelphia female personal trainers love!  It will challenge your body in new ways.  Using the stability ball is great for your core and will tone and sculpt your muscles too.  You might even have a little fun!  Besides, shouldn't workouts […]

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Get Results: Bust Through That Plateau

February 14, 2013

Have you hit a road block in your weight loss journey? Hitting a weight loss plateau can happen to the best of us and they are just about as fun as rainy days and Mondays.  Blah!  However, they are not a sign of failure, they are a sign of progress.  If you've trimmed down, then you are […]

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Burn Calories Anywhere You Go!

January 30, 2013

Want to burn fat and get ready for summer? It's never too early to start thinking about your summer body.  That means baring those toned arms, sculpted legs, and tight tummy.  With this favorite workout of our Philadelphia female personal trainers, you can ignite mega calories while on the go just by using your own body […]

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Discover the Reasons Why You Should Be Lifting Heavier

January 29, 2013

How heavy are your weights? Cardio is good for your heart health, and smaller weights will tone you, but you should be considering adding heavy weight lifting to your routine.  Women worry about getting bulky like a body builder, but you won't, see the controversy,  There are tons of science backed studies that shows […]

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Are You a Runner? Discover Your Complementary Workout

January 28, 2013

Find out the yang for your running ying…If running is your passion, you probably don't need much motivation to lace up you sneaks and hit the pavement.  However, are you guilty of neglecting other workouts?  Our Philadelphia female personal trainers want to remind you that for best results, a comprehensive workout plan works best, which […]

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5 Reasons to Get Off the Couch and Get Results

January 3, 2013

Ready to change your life and lose weight? It's a new year and that means you may be starting a  new fitness routine.  Whether it's bridal boot camp in Philadelphia or at home personal training in South Jersey, it's all for the same reason…to lose fat!  However, researchers found that if you focus on weight […]

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You’ll Love These Workouts for Small Spaces

January 1, 2013

Want to burn calories but your place is too small? Don't worry, you can still do your at home personal training session in South Jersey even if your home is on the smaller side.  Sometimes, excuses can get the best of us.  Well, if it is too cold outside for you, we've got 3 slimming ideas […]

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Love Your Hips: Bye-Bye to Saddlebags

December 6, 2012

5 exercises for trim hips…The tush and upper quads can sometimes be a problem area for most women, especially since there is no overnight miracle! Our Philadelphia female personal trainers suggest that plenty of cardio and determination during an in home personal training session in South Jersey or bridal boot camp in Philadelphia, along with […]

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4 Ways to Gain Self-Control for Desired Results

November 14, 2012

Tips on faking it until you make it…Are you amazed at your co-worker's ability to keep those Hershey kisses in the jar on her desk without stealing one?  A recent study in the Journal of Consumer Research from the University of Minnesota gave participants candy bars that they could eat as much as they wanted.  […]

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Fight Fatigue With THESE 3 Easy Ways

November 7, 2012

Does the afternoon slump hit you often? It's 3:00 PM and your eye lids start to feel very heavy and you are having trouble concentrating.  Does that sound familiar?  Well, you can boost your energy and improve your health with these 3 tips from our Philadelphia female personal trainers. Try these tips today and get ready […]

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Discover How Many Calories You Burn While Commuting

October 23, 2012

Do you know how many calories you burn while commuting? If you wake up late and have to skip your morning workout due to your long commute to work, be creative and find ways to burn calories along the way! Our Philadelphia female personal trainers suggest finding out how many calories you are actually burning while […]

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A Healthy Recipe You’ll Love

October 1, 2012

Looking for something new and yummy to make? Try this tasty and energizing side dish for your next meal.  Our personal trainers in Cherry Hill, NJ pair it with lean chicken.  You can enjoy it with your favorite protein source.  Now this is clean eating!  Along with your in-home personal training session in Philadelphia or […]

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Use These Easy Double Duty Fitness Tools

September 24, 2012

Two for one fitness tools…Are you in need of some variety when it comes to working out?  Our Philadelphia female personal trainers use fitness equipment that can pull double duty.  Why not swap one out and use it another way for maximum results?  Sounds fun! A weight plate:  They can be used for more than […]

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How to Move Past Your Weight Loss Plateau

September 20, 2012

Weight loss plateaus happen to everyone. And while it can be hard to not see the results you've hoped for, it's important to stay positive and connected to your healthy routine. Take these tips to break on through to the other side, and say buh-bye to sidetracks. 1.) Don't make excuses: When we don't see […]

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Get Results: Don’t Let Restaurants Trick You

September 17, 2012

Don't get sucked into the restaurant traps… You've been working so hard with your in home personal training schedule in Philadelphia, but it's the end of the week and you want to meet friends at a restaurant for dinner.  So go ahead, you deserve it! But don't get duped by the restaurant. Stick to your […]

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10 Healthy Habits for a Longer Life

September 14, 2012

Start these habits now for a longer life… There is no guarantee to living a longer life, but if you want to increase your odds there are some things you can start today.  Our Philadelphia female personal trainers have 10 things you can do ASAP.  See how many you can fit into your day! 1. […]

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Know When to Drop Your Fork for Weight Loss Results

September 13, 2012

How often do you clean your plate? Maybe you're used to eating every last morsel on your plate, so it may just be time to re-learn how to eat.  Portions sizes tend to run bigger than ever before these days, so it can be pretty easy to overeat and go into a food coma.  Yikes!  […]

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Top Your Cracker With THIS

September 6, 2012

Cracker toppings for under 20 calories… Is cheese your usual cracker topping?  Cheese is yummy and one of the most common cracker toppings, but can pack on the calories.  Satisfy your crunchy cravings with these healthful toppings that are 20 calories or less.  Divalicious!       Hummus With Shredded Carrots A favorite of our […]

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TrainerDiva Fit Tip: Find a Quick Workout You Love

September 3, 2012

What workout should you do when your time is precious? When you don't have enough time to fit your workout in, the last thing you feel like doing is spending time thinking and deciding what to do. Then your time is wasted!  Our personal trainers in Philadelphia suggest having a bag of workout tricks for […]

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TrainerDiva Helps Philadelphia Moms Lose Baby Weight

August 29, 2012

Personal trainer and owner of TrainerDiva In Home Personal Training, Elena Ciccotelli, has raised the bar for new moms in the race to lose weight after giving birth. Ciccotelli, who has whipped countless of new moms in the Philadelphia and South Jersey area into shape, reveals the secret that has helped her clients "post-baby" lose […]

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Brownies Made Out of Beans? Believe It!

August 28, 2012

  In need of a dessert fix… but don't want to ruin all your hard work of clean eating and in home personal training in Philadelphia? Well, try baking this classic treat of brownies.  However, they are made with black beans and Sucanat, which is pure dried sugar cane and undergoes less processing.  This means […]

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Could THESE Diet and Exercise Mistakes Age You?

August 27, 2012

5 diet and fitness mistakes that could age you… Indulging in too much sugar is never good for your mid-section.  However, did you know that too much dessert could add years to your face too?  Really!  Foods with little to no nutritional value can damage collagen and elastin in your skin that keep it youthful.  […]

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5 Ingredients to Make Your Salad Healthy

August 9, 2012

What's in your salad? Most people think that the salad is the perfect meal for a healthy lifestyle. Sure it's low in calories, filling with all the leafy greens and nutritious with the variety of veggies. But believe it or not you can actually make your salad as unhealthy as a cheeseburger and fries with the […]

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How to Transform Your Weight Training Routine

August 1, 2012

Shake up the way you lift weights… It's time for your strength training routine and you seem to always reach for the same 5 pound dumbbells.  Boring, YES, and probably getting little to no results.  Our Philadelphia female personal trainers say it is time to switch it up!  Have your TrainerDiva professional show you how […]

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Be a Smartie When Making Meal Decisions

July 26, 2012

Stay on track with your meals… Have you been staying on track with your healthy eating?  We know it can be challenging with all those temptations out there!  With all your hard work committing to in home personal training in Philadelphia and eating well, we want you to stay on track.  Here are a few […]

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Beat the Heat With These Refreshing Snacks!

July 23, 2012

Refresh and refuel with these healthy snacks… You're a hungry gal but you are also extremely hot and feeling tired from this summer weather.  Maybe you've just finished an intense at home personal training session in South Jersey or bridal boot camp Philadelphia and need a post-workout snack.  Try these great ideas that will cool […]

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4 EASY Ways to Burn More Fat

July 18, 2012

4 food strategies to burn more fat everyday….   Want to burn more fat on a daily basis? Of course you do! So here are some more ways you can burn more fat during every meal.  Sounds good to me! 1. Start your day off with a yogurt.  Research has shown that eating dairy can help […]

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A Salad High in Folate and Gluten-Free

July 12, 2012

Bored of the same old salad?   It has been so hot outside, so who feels like cooking over a hot stove?  Your go-to meal has been a salad which can be crisp and refreshing and provides you with nutrients and vitamins with all those fresh veggies and fruit you add to it.  However, maybe […]

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Patriotic Fruit Kabobs

July 3, 2012

Celebrate the red, white, and blue with this healthy snack…The 4th of July is here! Are you looking to make something festive to bring to your friend's BBQ?  You don't have to go crazy and make something totally time consuming.  Try this quick and easy recipe for your Independence Day celebration.  It's our Philadelphia female […]

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Celebrate Workout Milestones

July 2, 2012

Accomplishments to celebrate…When you're committed to weight loss and you see the number on the scale drop, it's a great feeling!  But what do you do when you're working out hard and you don't see any changes?  This can leave you feeling down and may even derail you from your goals.  Chin up!  It's even […]

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Fun Ways to Get Active on The Beach

June 27, 2012

What are your 4th of July plans? It's the best time to enjoy the many beaches of America.  You can work up a sweat (not just by laying in the sun) by finding fun and creative ways to stay active on the beach.  Check out some fabulous ways to burn calories while having a blast […]

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Are You Always Exhausted?

June 25, 2012

6 tips to amp up your energy levels…Do you always feel exhausted and find yourself yawning throughout the day?  The low-energy could be lack of sleep, however, even if you are well rested certain diet and exercise habits can put you in a slump.  Make these small changes in your day to recharge your batteries. 1. […]

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How to Recover After a Weekend Binge

June 20, 2012

How to handle yourself after overindulging all weekend…If you are feeling a little down about your unhealthy habits this weekend, don't be too hard on yourself.  On the other hand, it is time to look ahead and get back on the healthy track with your routine and fitness goals in mind.  Feeling unsure how to […]

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4 Rules for Slimming Down This Summer

June 14, 2012

Your summer slim down plan…It's not too late to slim down for bikini season.  Even though summer is here, it has only just begun.  There are plenty more beach filled, warm weather activity packed events to attend.  Follow these 4 rules to help you slim down this summer and look and feel great in your […]

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Take Your Strength Training Up A Notch

June 11, 2012

5 tips for taking your strength training to the next level…Are you wishing for a toned, stronger body in less amount of time?  Who isn't?  If you are a beginner at strength training, this could lead to risky and ineffective routines due to lack of knowledge.  Make sure to schedule your in home personal training […]

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Don’t Gain a Pound on Your Summer Vacation

May 31, 2012

 It's  your summer vacation…You've earned the right to indulge on your holiday.  However, you don't want to undo all the success you've accomplished over the year.  Here are some tips on how to still enjoy your vacation and all the flavors of summer, without gaining a pound. 1. Healthy eating in the car.  Driving in […]

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Bikini Belly Moves

May 15, 2012

Get 6-pack ready for the summer season…Yes, summer is calling and so is that tiny, weeny bikini hanging in your closet! Get 6-packs abs with this workout sequence.  Remember, cardio and healthy eating is the key to dropping those unwanted pounds!!  Doing just ab workouts will not give you a six pack. Our Philadelphia female […]

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Have Trouble Sleeping? Eat This!

May 14, 2012

Foods that help you get your beauty rest…Do you rely on sleeping pills to have a good night's rest?  A recent study found that people who take sleeping aids like Lunesta and Ambien have a risk of dying sooner or developing cancer.  Yikes!!  They are still trying to determine whether the results were due to […]

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Enjoy the Flavors of Spring Without Gaining a Pound

April 30, 2012

Celebrate the warm weather without ruining your nutrition…The warm, spring air is here us and even though that air may encourage us to eat cool salads and run outside, it can also lead to gaining pounds.  Maintain your lean body with these tips so you'll be bikini bound in a few weeks! 1. Pass on […]

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The Top FIVE Muscle Myths

April 25, 2012

Do you believe all the weight lifting myths you hear? Lifting weights is an important part of any strength training routine, but our Philadelphia female personal trainers say that you have to make sure you're doing it the right way!  Here are some common myths about muscles that you shouldn't believe! 1. Lifting heavy weights […]

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Get the Most Out Of Tush-Toning Squats

April 17, 2012

Get a toned tush for summer…If you're looking for toned, strong, and sculpted legs, then the squat is your new BFF.  This basic exercise targets glutes, hamstrings, quads, and core.  Our Philadelphia female personal trainers suggest incorporating this move into your strength training workout.  Here are some more ways to maximize that squat to make […]

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No More Shin Splints!

April 9, 2012

Does running mean shin splints for you? The beautiful spring weather is upon us and that means ditching your treadmill for the great outdoors.  Many runners love this time of year and can't wait to get running on the open road.  However, this could also mean shin splints.  Shin splints are the painful sensation you […]

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How To Prevent Running Injuries

April 1, 2012

Are you a runner or do you just run for cardio? Whether you are an avid runner or just like to do it to burn calories, there are things you should be thinking about so you can prevent injuries.  Running is one of the most popular form of cardio.  It's cheap, you can do it […]

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The “What” and “When” of Eating and Working Out

March 29, 2012

Do you know what to eat before or after a workout? What and when to eat before or after a workout is a burning question. So what's the answer?  Well, you always want to make sure you have enough energy for your workout.  However, eating too much AND too close to an intense workout session […]

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10 MUST-DO Habits for a Flat Belly

March 19, 2012

Want a flat belly by summer? It's only been a little over 2 months since making your New Year's resolution, but maybe you need a little push right now!  Before you know it, summer will be knocking on your door.  You want that flat and toned tummy for bikini season, right?  Remember, a million crunches […]

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Flat Belly Smoothie Recipes

March 10, 2012

Get rid of belly fat with these smoothie recipes….   Spring is upon us and the warmer air makes you crave something cold.  Instead of reaching for some ice cream or soft serve, whip up one of these diva-licious smoothies.  They are packed with fresh fruits, which contain monosaturated fatty acids (MUFA's).  This ingredient helps […]

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Dive Into This Endive Recipe

February 29, 2012

Have you ever tried an endive? There is so much produce out there to experience, so endives might not be at the top of your list.  But try them and you might just never look back!  Our good friend Wendy at recently created a healthy dish that includes this forgotten produce.  An endive is a […]

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4 Ways to Curb Emotional Eating

January 21, 2015

You’re training hard…..You’re nutrition is spot on perfect….The scale is continuously going down….You’re looking and feeling good….You’re ecstatic with your results and want more…..BUT… There’s an underlying issue that is preventing you from successful progression.  And one day you quickly fall off the nutrition wagon.  It starts with just a nibble of something you find […]

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Why You Should Be Doing Tabatas NOW

October 13, 2014

Nausea. Seeing stars. Sucking wind. This is how you know you're doing a Tabata workout correctly. At first glance you may wonder why anyone would intentionally do this to themselves, but there's a reason this type of high-intensity interval training is becoming the go-to workout not just for athletes, but even celebs like Kyra Sedgewick. "It's the hardest exercise […]

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#StrengthIsBeauty: We’re Getting Closer to Our Goal!

October 9, 2014

                    *Your sessions purchased in October can be used through November – December 2014.    

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The Secret to Anti-Aging is Revealed!

September 23, 2014

                        So what's your excuse for not exercising today? Sometimes we all need a little motivation to get started – but once you read this, you'll get off your rear (and start training with us!) For 2 years now, we have had the privilege of training […]

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#StrengthIsBeauty Starts October 1st!

September 23, 2014

                      *Your sessions purchased in October can be used through November – December 2014.

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Pumpkin Pancakes

September 23, 2014

Source: (modified) INGREDIENTS: 1 cup whole wheat flour 1/4 cup ground chia seeds (or flax meal) 1 tablespoon Splenda® or Stevia® 2 teaspoons baking powder 1/2 teaspoon cinnamon 1/2 teaspoon ground ginger 1/8 teaspoon nutmeg Pinch of ground cloves 1 cup unsweetened almond milk 6 tablespoons canned pumpkin purée 2 tablespoons canola oil 1 […]

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Pumpkin Coconut Bisque

September 23, 2014

Source: (modified)   INGREDIENTS: 1 1/2 tablespoons extra-virgin olive oil 1 cup chopped onion 3 garlic cloves, minced 3 cups solid-pack pumpkin, canned 2 cups low-salt or salt-free vegetable broth 2 teaspoons Splenda® or Stevia® 1/2 teaspoon ground allspice 1/2 teaspoon dried crushed red pepper 1 1/2 cups unsweetened coconut milk, divided Salt and […]

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Healthy Homemade Pumpkin Spice Latte

September 23, 2014

Source: INGREDIENTS: 1/2 cup unsweetened vanilla almond milk 3 tablespoons pumpkin puree 1 teaspoon pumpkin pie spice 1/2 teaspoon vanilla 2-3 drops of liquid stevia (or sweetener of choice) 8 ounces brewed coffee (or 1-2 shots of espresso) sprinkle of cinnamon DIRECTIONS: In a cup or saucepan, mix together almond milk and pumpkin. Cook […]

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Pumpkin Quinoa Muffins

September 23, 2014

Source: (modified) INGREDIENTS: 1 cup quinoa 1/4 cup unsweetened applesauce 1 1/2 cup whole-wheat flour 1/4 cup coconut flour 1/4 cup almond meal 2/3 cup agave syrup 1 1/2 teaspoons baking powder 1 teaspoon salt 3/4 cup unsweetened almond milk 3/4 cup pumpkin purée 1 teaspoon vanilla 1 teaspoon pumpkin spice 1/2 teaspoon cinnamon […]

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