Get Fit In Vero Beach

The US Open Women's Final: Battle of the Biceps

2011-09-11T05:25:00.001-07:00

It's interesting to note that perhaps the two strongest women on tour are in the last Grand Slam final of the year in New York's US Open. What is even more interesting to note is that Samantha Stosur, who boasts ripped and lean biceps, has never done a bicep curl with her trainer.

In an article with The Brisbane Times, her trainer, who has worked with Martina Navratilova in the past, mentions that he has never had Stosur complete a bicep curl. Rather, they work on cross training and core, abdominal and glute work to help with her functional needs: playing professional tennis.

Samantha starts her off-season routine with dune running as she loves the beach and the ocean. She surfs frequently (although she admits she is not that good at it!) and she swims on a regular basis as well.

She does work with free weights and Giselle admits that they work with ketttlebells as well. However, Giselle stresses that it is a mixed workout with kickboxing and boxing, core work with stability balls along with cardio interval training.

Serena, on the other hand, has to deal with bulk. She admits that she does not enjoy working out, but has recently started Pilates and Bikram Yoga to help lean out her physique. Serena is naturally muscular and tends to bulk easily with her genetics and metabolism, so in her workouts she focuses on flexibility along with strength and has turned to yoga in which she says she can burn over 600 calories in one hour workout.

Serena makes a very interesting point in that due to the constant serving, one side of a tennis player's body is always stronger than the other so she focuses core work on leveling out this imbalance.

Anna Kournikova replacing Jillian Michaels on The Biggest Loser

2011-09-01T10:24:00.000-07:00

I noted with a wry smile that Anna Kournikova is the personal trainer hired to replace the ever-popular Jillian Michaels.

There are some questions here that I am afraid to ask:

1. Is Anna Kournikova a certified personal trainer? And, if so, for how long? I searched the databases and came up empty. A professional athlete, as Anna was, usually hires a trainer to help with fitness and learn the in's and out's of fitness - Anna has really very little experience as a bonafide personal trainer.

2. Does Anna have any previous clients from which we could garner references? Again, I have looked and found not one testimonial.

3. Is Anna a licensed nutritionist or dietician? If so, then great. But if not, she is walking a tightrope in giving any diet or nutrition plans. I am sure they leave this to the professionals on the show.

Three simple questions, all of which are interesting to post to my blog. If anyone has any answers, please do feel free to write them here and let me know!

My final thought for the day is if people find Anna Kournikova's figure these days that appealing? I would like your thoughts.

Weight Gain or Loss Through Menopause

2011-08-22T10:04:00.000-07:00

A female friend of mine and I sat down the other day for a coffee and she is heading into menopause. I have not hit that time of life yet, but many of my friends are now struggling with the hot flashes and other side effects of our body changing as we get older. To each woman I know, menopause has different side effects and reactions to each of our own metabolisms.

Generally, as we grow older, we lose muscle mass if we do not maintain our levels of activity and especially if we are not using free weights in any of our workouts.

Needless to say, my friend has found it difficult to gain weight through menopause and in fact, she believes, she may be losing some weight through this period. I told her that I would research the facts and come back to her.

Mainly, women gain weight through menopause. But what I might be realizing is that many women believe they are losing weight - and they are - but it's after menopause. I wonder if I could be correct. My friend has always been very active and lifts frequently (4 times a week), and yet in the past 2 years has been lifting less so which added some weight to her lean structure. Now, she is more active again and can't seem to keep the weight up - although her lean muscle mass is probably about the same. I believe she must be losing some of the fat she put on through menopause. I wonder if I am correct in my thinking.

http://exchanges.webmd.com/menopause-exchange is a great place to start discussing your issues in a forum and to find support as we all go through this transformation.

I found this link as well as very imformative: http://www.mayoclinic.com/health/menopause-weight-gain/HQ01076

In discussing this topic with friends all from the fitness industry, many of us have the same questions. But the overall piece of information I gleaned was that our diets have to be even more strict throughout menopause and afterward, toward green vegetables, fiber, and lean protein.

Calisthenics

2011-05-08T11:29:00.001-07:00

It's not a word we use that often these days as trainers, but in planning and reviewing a workout plan for my new client, calisthenics came up a few times in my research.

I am working with a former soldier. He's 27 and he's presently 275 and is looking to get back to his optimum weight which he believes is 220, which is what he weighed when he left basic training back in his early 20s.

In looking at how I have been working him out in the local park, I noted that much of what I am doing falls under the term calisthenics. We tend to call it "fatburn" or "core strengthening", but in reality, it's under the Greco-Roman root word, Calisthenics.

What is Calisthenics?

Perhaps a good definition comes from Wickipedia: Calisthenics are a form of dynamic exercise of a variety of simple, often rhythmical, movements, generally using minimal equipment or apparatus. This clearly is useful to me as I travel around as an in-home personal trainer!

Calisthenic exercises are are intended to increase body strength and flexibility with movements such as bending, jumping, swinging, twisting or kicking, using only one's body weight for resistance. They are usually conducted in concert with stretching or particular flexibility stretches. Calisthenics when performed vigorously and with variety can benefit both muscular and, in addition to improving balance, agility and coordination. it is also a very effective way of toning the hips, thighs and waist, or i.e. middle and core weight loss and strengthening.

In working with my client and almost no equipment, I have been focussing on what military fitness programmes use: pushups, situps and crunches, squats, dips, and other such bodyweight exercises that can easily be performed without equipment. What I find really challenging is keeping his form throughout all these excellent exercises.

Other exercises are pull ups, chin ups, calf raises, and jumping jacks to name just a few... sound like a military fitness programme? Sure does to me!

Barry Bonds Guilty

2011-04-14T05:40:00.001-07:00

I have watched with interest the case involving the slugger Barry Bonds, who was found guilty yesterday of a federal crime: Obstruction of Justice. In listening to Mike and Mike in the morning on ESPN, I find it interesting that they say this is a case that is all about whether Barry Bonds took steroids. I think that is incorrect. This is a case about a federal crime and obstruction of justice, which is a serious crime. It's what President Nixon was accused of, what President Clinton fought as well, and, all in all, a serious felony. Baseball is a game, obstruction of justice is a crime. Cheating is a serious issue, but violating the Constitution is even moreso. This story, from the Daily News, shows that the jurors applied the legal issues in acquitting Mr. Bonds, but knew that he had steroids in his body due to the tests. However, they felt, and rightly so, that the prosecution didn't prove their case that Mr. Bonds took them knowingly. They applied the law. And they did so in finding Mr. Bonds guilty of obstruction of justice as well. It's too bad, that, apparently, Mr. Bonds flouted the law so grossly. It hurts sport, baseball, and professional athleticism. In this case, our legal system worked, and it rose above the dirt that is apparently enfolding professional sport.

Jacksonville, Florida Personal Trainer

2011-03-25T07:12:00.001-07:00

Carrie is one of our newest team members, but she is already one of our busiest. Born to run, Carrie is a marathon runner and personal trainer who just received notification that she will be attending nursing school to further her education.

A member of the Jacksonville Track Club, Carrie has run the Boston Marathon. She is certified by The North American Sports Medicine Board as a Personal Trainer and received her A.A. in Health and Exercise Science. Carrie, like many of our trainers, was recommended by one of our other fabulous trainers in Jacksonville. Carrie is a highly-experienced, reliable and professional fitness instructor. She looks to promote health and fitness through her personal training and educating her many and varied clients.

Can you believe she has three beautiful daughters? We didn't at first, but now we do! And two of them are in college. She looks far too young for that!

Carrie will be gaining her TRX Certification on April 3 to add to her knowledge base and hopes that the TRX Suspension System, which is easily transportable for in-home personal training, will add to the enjoyment for her clients as well as helping to increase their fitness levels.

The Dangers of Soy Milk

2011-02-13T02:42:00.001-08:00

The Pros And Cons of Soy

It's always been known that soy milk offers an alternative to cow's milk. And for people on a weight loss program, it does offer a leaner alternative. Compared to reduced fat, commonly known as 2%, soy milk on average tends to have 5% less of your recommended daily allowance for fat. It's better for cholestorol and in terms of saturated fats, it offers a better alternative.

Dangers Are Numerous

But are there dangers to Soy Milk? It can't all be blue skies. And, there appear there are some dangers associated with Soy Milk.

Soy milk has high levels of phytic acids, which can result in lower absorption rates of certain minerals and vitamins, including calcium which is a necessary mineral for bone structure.

But aside from that, soy milk can also affect the levels of testerone in the male body and therefore sperm production. And for women, as little as 2 glasses a day of soy can lead to change in menstrual cycle. Studies are underway to look at the affect that soy milk formula, usually served to those children who are alergic to cow's milk as infants, has on infants and toddlers. With isoflavones present in soy, it has been noted that high levels of this component can bring on puberty very early in lab rats as isoflavones act much like estrogen and can make for an imbalance in the human body.

It's not just the chemical makeup of soy either. In fact, over 90% of the soy consumed is genetically modified. Along with that, heavy pesticide use is associated with soy.

For years, the bodybuilding and fitness community has discussed the pros and cons of soy protein. However, going deeper into the current research provides one lasting impression to those who are trying to gain muscle with higher protein intake: soy contains enzymes which slow or minimize the breakdown of protein in the body. Due to the fact that soy can create stomach unrest, it can also affect the amino acid balance in the body and therefore, in that way, again affect protein absorption.

Soy has also been studied in conjunction with thyroid production. The claims attached to this have been modified in some cases, but there is proof that it does affect thyroid production, but how much and if it can damage and cause change in the thyroid is still unclear.

There is never a clear blue sky, and soy is a great alternative to cow's milk, but as is almost always the case, always in moderation. A vegetarian delight, Soy has its dangers associated with it and one must take these into account when monitoring their soy intake. Stay away from the genetically modified form and stick to the unprocessed food form.

Jack Lalanne

2011-01-24T10:14:00.001-08:00

We here at Get Fit At Home are so sad today to see Jack Lalanne's death posted around the world. For he was the pioneer to home fitness. If you think back to his television shows, which were a staple on the tube from the 50s through to the 70s, he was really the founder of our idea - in-home personal training. Long before the DVD, he was with you every step of the way making fitness a personal obessesion for you via him as your trainer.

Way back in 1936 Jack Lalanne opened a studio in California aimed at weight lifting, for both men and women. It was truly pioneering. Even paid athletes at the time didn't use free weights - let alone women. "Even now, some women have a stigma with free weights,"says Christo Geldenhuis, one of Get Fit At Home's leading personal trainers. "Lalanne was the man that started to break that barrier."

Lalanne started his fitness routine with simple equipment, using often nothing more than a chair and a towel. His dog, Happy, and his wife were his two usual star pupils. Arnold Schwarzenegger, one of our century's fitness icons as well, has discussed how Lalanne took fitness out of the old, tired, and dusty gymnasium and brought it into our livingrooms for all of us to enjoy.

Lalanne was certainly ahead of his time and only now are we seeing just what he was all about with the growth of in-home fitness and in-home personal training.

15% OFF At GNC If You Sign Up With Us In January!

2011-01-03T02:18:00.001-08:00

Get Fit At Home In-Home Personal Training and Weight Loss and GNC have partnered up to bring you even bigger discounts on all your vitamin and supplement needs.

15% OFF YOUR ORDER!

If you sign up for a course of 10 sessions or renew for a course of 10 or more sessions with us here at Get Fit At Home, we will mail you right away a 15% Discount Card for your next visit to your local GNC Store.

GNC sets the standard in the nutritional supplement industry by demanding truth in labeling, ingredient safety and product potency, all while remaining on the cutting-edge of nutritional science. As our company has grown over the years, so has our commitment to Living Well. In fact, GNC is the world's largest company of its kind devoted exclusively to helping its customers improve the quality of their lives.

From scientific research and new product discovery to the manufacturing and packaging processes, GNC takes pride in our rigorous approach to ensuring quality. Our commitment to quality extends to our interactions with you in our stores and after you buy our products.

GNC, headquartered in Pittsburgh, Pa., is the largest global specialty retailer of nutritional products; including vitamin, mineral, herbal and other specialty supplements and sports nutrition, diet and energy products. GNC has more than 4,800 retail locations throughout the United States (including more than 1,000 franchise and 1,200 Rite Aid store-within-a-store locations) and franchise operations in 48 international markets. The company – which is dedicated to helping consumers Live Well – also offers products and product information at www.gnc.com.

So, why not not renew your program with us in January and get 15% OFF all your vitamin and supplements needs at GNC - just another reason to train with us here at www.get-fit-at-home.com

Breast Cancer Awareness Month

2010-10-19T10:46:00.001-07:00

What To Know That's New About Screenings

October is the second leading cause of cancer death among women in the United States, behind lung cancer. It is estimated that one in eight women will depveop breast cancer in her lifetime.

What is most concerning is that there is still no real published schedule or timing for screenings. While scientists are making strides in the fight against breast cancer, the debate still continues about the effectiveness and recommended frequency of preventive screenings - particular for women with low risk.

The New Guidelines For Screenings

The United States Preventive Services Task Force (USPSTF) last year voted to update their recommendations for preventive screenings for women with low breast cancer rish. There was a marked change from the last recommendations made in 2002 and because of this, the news about these new screening guidelines has been widely distributed.

Women 40-49 Years Old - Consult with your doctor and make an individualized decision on your screening frequency based on your personal risk factors.

Women 50-74 Years Old - Screening mammography every two years.

Women 75 And Over - No recommendation. Insufficient Evide to determine whether benefits of screening outweight wht potential harms.

Please do note that women under 50 are not discouraged from screening, but rather, should talk to their doctors and make an informed decision about screening based on one's risk level, family history, health status and personal values.

High Risk Factors:

Previous cancer diagnosis
Direct family breast cancer history (mother, sister)
Breast lesions
Aging
Genetics

Moderate Risk Factors

Distant family breast cancer history (aunt,cousin)
Being overweight
Family cancer history
Childbirth over 35
Late menopause
Alcohol consumption

Sites to check out are:

www.ahrq.gov
www.cancer.org
www.acponline.org
www.ama-assn.org

Sexy Mom - CBS News

2010-09-28T11:53:00.000-07:00

Hey, I think it's great to see that fitness is taking over some of the mainstream media with a great story of this mother and how she changed her physique, but more importantly her life. After gracing the sofas on Oprah and having cover shots with Oxygen and other fitness magazines, Jennifer Lee has realized the reality of health and fitness in her own life and brought it to others as well!

Fitness Mom Jennifer Nicole Lee

Boca Raton Personal Trainer

2010-09-18T14:11:00.000-07:00

Alexa P, a Florida native, is moving to Boca this week and embarking on her final year of university. But don’t think this doesn’t mean she isn’t still training with us here at Get Fit At Home.

Alexa has been with us as a trainer for almost 2 years.

But with demand high in Boca Raton for home fitness and home personal training, Alexa thought she would stay with our team and just move locations – and we said “great” We don’t like to lose fabulous trainers and Alexa is just one of those.

Her best client, Robert B, is in his early 70s and just loves Alexa. Alexa had been in Boca last year and has taken some time off to visit family in Canada and travel North through the hot Florida summer. But Robert is ecstatic that Alexa is returning to Boca. “She’s the best trainer I’ve had, and I have had several between my two homes,” says Robert. Robert, like many of our Florida clients, is a seasonal visitor and remains in Florida up to 6 months a year and then heads North to Illinois for the summer.

What Alexa loves about training Robert is that she has crossed to another generation and has realized that her fundamental style of training can transcend any age.

Alexa herself is a fitness competitor and knows the ins and outs of dieting and nutrition along with self-discipline and hard work to attain the healthy fitness levels she aspires to and she hopes she can bring that to her many clients in Boca Raton.

Salmon On The Barbeque With Roasted Vegetables

2010-09-14T08:03:00.000-07:00

With the cooling months ahead of us, why not use that bargeque as much as possible before the winter months set in? With this in mind, we offer you salmon with roasted veggies.

Prepare a half a pound of salmon per person - we always buy organic - and leave the skin on th ebottom. Place the salmon in an open container skin side down and use 2 lemons per half pound and squeeze lemon juice all over the salmon. Let the salmon marinate for at least an hour before placing on the grill or barbeque - over medium heat.

Place the salmon skin side up for the first minute to sear the fish and then flip onto the skin side and cover the barbeque for 12 to 15 minutes depending on the thickness of the fish. Twice during the cooking time, drizzle lemon across the fish to keep the fish moist. Add some parsley on top as you bring the salmon off the grill.

For the vegetables, firstly set your oven at 450 degrees Farenheit. Ingredients for four people: 5 parsnips, 2 zucchini, 1 red onion, 1 red pepper, and a handful of cherry tomatoes. Peel the parsnips and slice up the zucchini and red onion into large chunks.

Take a baking sheet and drizzle a small amount of olive oil (a tablespoon is a good measure) and rub the vegetables (except the tomotoes) into the oil to ensure that they are coated. Then drizzle balsamic vinegar over the vegetables and toss again on the baking sheet. Add the tomatoes with 10 minutes to go on your roasting time. Add a pinch of salt and pepper and roast for 15 to 25 minutes until cripsy and brown. Serve with salmon and it's a fabulously healthy meal!

Why Bootcamps Don't Work

2010-09-08T09:00:00.000-07:00

Bootcamps are all the rage and in this economy, we certainly understand why. Military-like training and team-building are a part of our fitness culture, but we are unsure of their actual benefits here at http://www.get-fit-at-home.com/

In an article from my country's newspaper The Daily Mail, the argument is put forward that boot camps are not all they are cracked up to be and in no way can replace a personal trainer.

Dr. Ralph Rogers, consultatn in sports medicine at the London Orthopaedic Clinic worries that these kind of bootcamps result in injury, not weight loss and fitness. He says in the article that any type of physical activity should be entered into gradually. And, even fit clients, have and will continue to injure themselves in that they are trying to overachieve.

Bootcamps are great for team building but do not replace the supervision nor the personal attention that a personal trainer brings to a workout regime or phyical fitness programme.

I tend to agree and I think bootcamps could be a thing of the past. Perhaps group fitness sessions with a small group and a good ratio of trainer to client, but nothing like the masses we are seeing in the big cities. It's a recipe for disaster in my book.

Jenny Farber - Arizona and California Personal Training

2010-08-24T04:01:00.000-07:00

We have started to work with one of the best trainers in the industry in our opinion, Jenny Farber, who is leading our team of in-home personal trainers and in-home personal fitness experts in the Tucson, Arizona and Orange County, California areas.

Jenny is a leading kettlebell trainer as well as being a professional dancer and brings to her clients a very different approach to health and fitness. She likes to work with clients and open up new avenues for them to attain their goals through small changes that add up to a great, complete package!

Jenny leads our team of 12 trainers in Arizona and California, all of whom are handpicked by our board of fitness professionals here at www.get-fit-at-home.com. We are overjoyed to welcome Jenny to our team of in-home personal trainers and we look forward to working with her for years to come!

Legs To Go! Different Goals For Men & Women

2010-07-22T09:20:00.000-07:00

Legs To Go

It's interesting to hear different viewpoints about leg training and what is most effective for different goals in leg training and development.

In training legs, oftentimes women have different goals then men. Women are usually looking for sleeker legs with greater flexibility which tends to elongate the look of the legs. Men, on the other hand, are looking for power and possible explosive power through the quads and glutes.

The important aspect for any trainer working with a client is to know just what the client wants: if the client wants to add muscle, then lift heavier and create a program that powers up the big muscle groups in the legs: the quads, the glutes and the hamstrings. If the client prefers to tone and tighten, then the trainer must move up the intensity and number of repetitions and lighten the load.

Plyometric Exercises
Plyometric exercises can offer a great compromise for both. I find these quite helpful when training a husband and wife together. For example, I can give an 8lb medicine ball to the husband and a 4lb medicine ball to the wife and we can do squat thrusts up into a toss of the ball above the head.

Balancing exercises can work as well in this dual purpose regard. For example, a leg lift into a reverse lunge while balancing on the one leg can really add flexibility while also adding strength to the quads and glutes. Toning for women and muscle building for men, depending on the length of the lunge and duration of the pose.

Of course, there's always wall sits and side and front lunges to tone and define for the women. I also like to use the bosu ball frequently when training upperbody for women. Standing on the bosu ball and doing front or lateral raises for shoulders works the core, but even moreso, works the front quads and even the calves.

There is one exercise I really think is great for both men and women - just vary the weight - and that exercise is the deadlift. A necessity for men who want to build hamstring size and strength, the deadlift also attacks the cellulite portion of the female leg and brings out the muscle if form is correct.

For the men, just add basic dumbells to the front lunges to build muscle. Do squats with the dumbells overhead, or for a real power move, do clean and jerks into an overhead press.

For the women, I think the IT band, the tough fibers that run along the outside of the thigh, is overlooked far too often. I usually stretch it at the end of every session along with the hamstrings and glutes. I enjoy the runner's stretch where I lean the client back over a bent knee to elongate the front quads in a definitive stretch. Stretching is good for both men and women, but for the women who want those elongated, toned muscles, it is essential.

FREE ONLINE DEMO! The "No Equipment Hour Muscle Toning & Cardio Workout"

2010-07-18T07:14:00.000-07:00

You think you have a good cardio workout? Think again!

You heard it correctly. Through years of training in parks and at homes and in jails (where no equipment is allowed) we here at http://www.get-fit-at-home.com/ have tweaked, tuned and created an hour long, fabulous workout. A series of 10 sessions with just you and your instructor on Skype. It's amazing and it's CHEAP!

We know you will lose weight with us!

We call it the County Jail Workout - and it's taking the nation by storm. Just email us at mail@get-fit-at-home.com to schedule in your free 5 minute preview by one of our trainers. We will take you through all that we can do and it costs nothing to research before you buy!

You Won't Ever Want To Go Back To A Gym or A Fitness Class Again!

You won't need any equipment at all and we work you harder than you have ever worked. Right in the comfort of your own home - we come right through the internet and webcam right into your home! No driving, no hassles, no gas costs or costly memberships. Just hard muscle building and cardio exercise.

Let our professional trainers and fitness instructors guide you move by move and minute by minute through our 10 session County Jail Workout right here, online, in your home!

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Call today on 866.439.2928 or email us at mail@get-fit-at-home.com

Long Island For The Summer!

2010-06-14T12:21:00.000-07:00

Well, we have now expanded our services to Long Island. Along with covering most of Westchester County and Fairfield County in Connecticut, we have added two trainers to our team of over 150 fitness experts up and down the East Coast of the USA.

Tamara P

Tamara is a recent competitor on the bodybuilding stage who has enjoyed training clients now for over 6 years. A qualified personal trainer, Tamara really enjoys focussing on sport specific training, bodybuilding and fitness competition preparation, and strength training.

You can email Tamara directly at Tamara@get-fit-at-home.com and ask her for advice anytime and if you are in the Long Island area, she travels for in-home fitness and in-home personal training.

Trish B

Trish is a Floridian who is transplanted for work up in Cold Spring Harbor, Long Island. Originally hailing from Miami Beach and then moving North to Vero Beach, Florida (the location of our home office!) she has since moved even further North to Long Island. I have told her it will be glorious this summer - but watch out come October/November time!

Trish is a fully certified personal trainer as well as a group fitness instructor and has worked many a spin class in her day. She has also hosted "Baby Buggy Bootcamps" for new mothers, and found that having just had a little one herself, that working out with the stroller was really a lot harder than anyone had thought. Especially as her little one added up the pounds as she grew! Trish specializes in weight loss and weight management as well as cardio circuits and cardiovascular training. Trish is available in Cold Spring Harbor and surrounding areas and can be contacted at Trish@get-fit-at-home.com

Fitness Ideas & Calorie Counting

2010-05-19T09:36:00.000-07:00

It was interesting in that I attended SCW Fitness Mania in Orlando this past weekend. I spent 5 days there in personal training classes as well as classes that ranged from "Medicine Ball Madness" to lectures on "Hormonal Therapy - Fitness for women over 50" and much, much more.

The day I returned I received a call from the BBC back in England. They were looking to book one of our personal trainers for a nutritional/fitness show and low and behold what I just learned came into play rather quickly.

Everyone's body is different. Metabolisms are different - how we all react to different foods and different combination of foods varies from person to person. You can't say, in all honesty, I can eat this and I will only have to run 8 miles to burn off the calories. Nutrition and your body mechanics are not so black and white.

We are led to believe this in that the labelling on food shows us just what is in each morsel we eat. But how our body breaks it down and how and when we exercise and the type of exercise we do all affects how fast we do (or how long it takes us) to burn those calories.

The BBC wanted exact science for calorie burning within an individual's body and there is no special magic formula. It's not an exact science. The best we can do is approximate, which is what the chart above says as well. Approximation. They didn't believe me, so I told them to go find another team of trainers who might not know as I do - what is right and what is myth and what is reality!

Coffee & Related Drinks

2010-05-10T09:03:00.000-07:00

The everyday drink for almost everyone is very low in calories in its truest state. A fully brewed cup of coffee from beans has between 2 and 5 calories. In terms of carbohydrates, a brewed cup of coffee has almost no trace, or 0.

However, more and more of us, are not enjoying coffee in its truest state, and with the cold McCafe now on the market, we are finding a cup of what we term coffee having 370 calories!

I found looking around this morning a great table for all the coffees that are out there on DietBlog. Here's the link: http://www.diet-blog.com/archives/2008/05/28/how_many_calories_in_coffee.php
For example, even the "healthy" Viviano at Starbucks has 270 calories along with 8% (44 grams) of carbohydrates! Simply ordering a tall, semi-skimmed Capuccino has 177 fewer calories and is probably healthier.

Just remember, coffee can be a great stimulant and a freshener and a great drink to sip over a work meeting or with a girlfriend or fellow mother. Just avoid the full fat milk, the added sugar and, of course, the whipped cream!

Personal Training & Yoga In Westchester, Fairfield, & Manhattan

2010-05-05T06:32:00.001-07:00

I just wanted to announce that www.get-fit-at-home.com has added the Tri-State Region to its roster of areas that we cover! With Kate Shanaphy as our head instructor in the area, we are quickly adding some fabulous trainers and yoga instructors to our team in New York and Connecticut and Manhattan.

Kate has been an athlete all her life, having been a New York State awarded lacrosse player. After stints of living in Nantucket, Massachusetts and then San Francisco, CA, Kate settled in Greenwich, Connecticut and now serves Greenwich, and neighbouring New Canaan and Stamford along with southern Westchester County.

As a registered yoga teacher and fully-fledged member of The Yoga Alliance, Kate currently teaches throughout the area. She strongly believes in the benefits of one-on-one teaching. Kate specializes in custom-designing practices to meet the specific needs and goals of her students, whether they're stepping onto the mat for the first time, or looking to reinvigorate a long-standing practice. Kate holds a Bachelor's Degree from Boston University and is certified to teach by the Kripalu Center for Yoga and Health, the largest center for yoga in the nation. She combines Kripalu's unique methodology with an extensive personal background in Ashtanga and Vinyasa yoga to create sessions that range from deeply meditative and therapeutic to intense and vigorous. Kate pays special attention to the physical alignment of her students helping them to cultivate grounding, strength and flexibility.

Please email Kate directly at kate@get-fit-at-home.com with any questions you may have in regards to yoga or personal training in New York and Connecticut! More instructor biographies on their way!

Jacksonville Personal Training

2010-04-21T11:06:00.000-07:00

We have a new trainer in Jacksonville and we are very excited. Traci H is a fabulously motivated and educated personal trainer. She is a qualified spin and body sculpt practictioner as well as being highly knowledgeable on food and nutrition.

We think she's adorable. Can you believe she has two children? She just recently has competed herself in two fitness competitions in Florida and has placed well in both. We can't think of a reason why she shouldn't place well!

We like her idea of training. Simplicity is best. From her idea of simply walking hard on inclines to burn the fat on the back of the legs, hamstrings and glutes, she knows there are no shortcuts but just hard work. She focusses on cardio, but admits she loves hitting the free weights and believes that free weights burn a lot more fat than people give credit for.

With Traci's enthusiasm for fitness and overall zest for life, it's like having a whirlwind come into your home for an hour of personal training and fitness education. Leave it to her... she will find a new, healthy you!

Dancing With The Stars

2010-04-14T04:54:00.000-07:00

I watched last night with interest yet again the latest episode of Dancing With The Stars. It's amazing to see, even in just three or four weeks, how much more toned the celebrities look. I think we should look at the before and after photos at the end of the season compared to what celebrities looked like at the beginning of the season.

I noticed Pamela Anderson's body looked much more toned - which is amazing as she was in really good shape to begin with. Did you all know that Pamela was a personal trainer before she was spotted and cast as CJ Parker in Baywatch?

I know from our team of trainers who have worked with the likes of Madonna, that Madonna tones up more and more as she goes through a month-long or even three month-long tour performing most evenings. Her shows are very demanding musically, but also physically.

It begs the question what do the professional dancers do in addition to dancing to stay in shape. I did some research. Edyta Sliwinska is herself a fitness buff, and it shows. She eats at least 1,500 calories a day, eating foods such as cottage cheese, ground oats, berries, chicken salad, and cereals. She avoids all types of breads.

A majority of them carb up the week before the final rehearsals and show. Several noted that their diets were lean and green, complemented by chicken breasts. Not surprising that they have a high protein diet. Julianne Hough, for example, looks at portion size and eats five smaller meals a day, which is what most fitness and professional physique athletes do as well. Cheryl Burke eats mainly egg whites when rehearsing and cuts down on carbs as well while avoiding salt. All the dancers mention that they avoid any type of fried foods.

2010-04-07T09:36:00.001-07:00

We are so proud to announce a new, vivacious trainer in South Florida. Nikki A is based in North Miami and Fort Lauderdale. With more than 12 years in the fitness industry, Nikki is eager to share her knowledge and expertise with others. She is an ACE Certified Personal Trainer and Group Fitness Instructor, teaching classes from Step and Core to Kickboxing and Boot Camp.

Nikki likes to incorporate circuit and interval training into her workouts to make the most of her time with her various clients. "I really like the intensity this type of training can add to workouts. You really get more bang for your buck." Nikki was a competitive lightweight rower and has competed in fitness competitions, so she is quite knowledgeable about nutrition and diet. "I am very interested in a healthy lifestyle, being active and eating the right kinds of foods to achieve fitness goals." Nikki has worked with all ages and fitness levels, from pre-teens and young adults to pre- and post-natal women and seniors. "Working with different populations has really taught me to think outside the box when it comes to fitness. I like the challenge of designing workouts to fit individual clients."

Nikki works on a first, no-obligation taster/tester session basis. Her first session with a client is an hour and a half (90 minutes) and is a 30 minute consultation followed by a full workout - so you really get the chance to meet and work with your trainer! For 90 minutes, it's just $85 and she brings everything you would ever need in terms of equipment! She brings the gym to you in the comfort and privacy of your own home. Private personal training like none other!

SCW Fitness Mania - Education

2010-03-23T16:41:00.001-07:00

www.get-fit-at-home.com is proud to announce that we will be recruiting personal trainers at SCW Fitness Mania in Orlando the weekend of May 15.

www.scwfitness.com is quickly becoming one of the leading educational organizations in personal training, health, fitness and wellness. We attended last year and found two of our most inspirational and educated personal trainers and Pilates instructors.

If you are a qualified personal trainer or Pilates or Yoga certified instructor and would like to make contact with us while you are at the show, please call us toll free at 1-866-439-2928. If before the show, please email us at post@get-fit-at-home.com or call the office on the number above!

We look forward to expanding our own education and meeting new trainers!

Boca Raton Personal Trainer

2010-03-03T11:19:00.000-08:00

We are so happy here to announce that Danny McNair has joined our team here at Get Fit At Home in Boca Raton. He actually covers the Boynton Beach, Delray Beach and Boca Raton area as a personal trainer and sport specific fitness instructor.

Danny Macnair, a native of Delray Beach Florida. Attended Palm Beach Community College and UCLA. Received his Bachelors Degree in health and sciences with an emphasis on Athletic Training and is a member of National Athletic Training Association Board of Certification.

Danny has worked extensively with athletes in both private practice and sports venues. He has experience working with a wide variety of fitness levels from total beginner to the professional athlete.

Danny was awarded Sports Trainer of the year for the Southwest Circuit of Pro Sport and has been a nominee for Physician of the year for the FCA Sports Council for the past three years.
Danny has enthusiastically practiced physical fitness for over 11 years. During the past 6 years he has actively shared his love for fitness with others. He is certified by AAFA as a personal trainer, but also holds certificates for kickboxing, pre and post natal exercise and nutrition among many others. We are very lucky to have Danny heading up our team in South Florida.

Easy To Do At Home - Chins & Pullups

2010-02-26T02:11:00.000-08:00

Most of our clients start without being able to do a pull-up. They are an exercise that requires nothing but your own weight. Because of this, rarely does an injury occur or any type of inflammation.

At Target you can purchase for under $20 a chinning bar for almost any doorway.

Muscles affected are shoulders, delts, traps, lats, triceps, biceps and obligques. And with a chinning bar you can do so much more than just chins. You can do hanging abs just hanging off the bar and bringing legs and knees to chest. You can do side obliques.... the list goes on. All at home in the comfort of your livingroom!

So, why not go out today and start working on that back! See what you can achieve. I bet you are at 8 repetitions within a month!

Sandra Bullock

2010-02-24T09:23:00.000-08:00

Sandra practices kick boxing, plyometrics, weight training and pilates. She also likes to bike and run outside. But for The Proposal, she needed that extra push and hired a personal trainer. Her routine focusses on moving her own bodyweight and there is very little equipment needed or used. We've been saying that you don't need all the machines and bars and dumbells to build that perfect body - just your own weight, a good personal trainer and your own motivation!

Sandra Bullock's Workout

The workout includes plyometrics, weights, Pilates, and boxing. The routine, which Bullock did three to four times a week, takes about 35 minutes. This can easily be done before or after work, or even during a lunch break!

Plyometric training is a power training method. It allows the muscle to reach a maximum force in the shortest amount of time. For example, any type of hop or step up is a plyometric exercise.

• Warm up for 5-10 minutes. Treadmill walk at about 4.0 pace with a slight incline.
• Alternate three sets of 20 standing squats with three sets of pushups (do as many pushups as you can in good form)
• Alternate three sets of 20 reverse lunges with three sets of 15 dumbbells dead lifts - this really hits the fatty area on the back of the legs for women.
• Alternate three sets of 15 side lunges, alternating sides, with three sets of 20 dumbbell bicep curls to shoulder press
• Lie face up in a crunch position and scissor kick the legs for as many seconds as you can in good form. Rest and repeat three times.

This is a nice simple, yet strength building exercise routine that you can easily do with just some dumbells. Perfect for us at www.get-fit-at-home.com and let Sandra attest that this routine works!

Valentine's Day Fitness

2010-02-13T06:26:00.000-08:00

Well, we all know we can't get fit in 24 hours before the dreaded night to put on that little black number for dinner with our partners. But, we can give the gift of fitness with our very own Baker's Dozen Gift Certificate! That's right. From Los Angeles and San Diego to Miami Beach and Vero Beach, Florida... our trainers are offering through the end of February our very special Baker's Dozen!

13 Sessions For The Price Of 12! Save 8% With Our Baker's Dozen!

With just two weeks to go in February (do you remember January 1st when we made those resolutions?) now is the time to start your own fitness program for the summer - or to give a gift certificate to your loved one for their own health benefits.

Call today on 866.439.2928 and discuss your requirements with our trained panel of operators (all of whom are full personal trainers themselves!) Or email me at sophie@get-fit-at-home.com and let me take care of you!

Leave Mom's Taxi In The Garage! We Bring The Gym To You...

2010-01-29T04:13:00.000-08:00

In A Taxi!

That's right. Our newest vehicle to hit the streets along the Treasure Coast is none other than a former NYC Checker Cab.

"It's great to work out of," says Ed Shanaphy, one of our leading personal trainers. "Tons of room and and it just keeps doing the miles. It already has 350,000 miles on it - what's a few more up and down the coast of Florida training my clients?"

Ed works his area from Melbourne all the way down to Port St Lucie and has over 10 clients with Get Fit At Home. Ed specializes in weight loss, muscle building and definition, tennis and strength training. He has been training since he was in college and has been playing tennis seriously since the age of 11.

"I love what I do and I love helping others to achieve what their goals are in health and fitness."

You can reach Ed at ed@get-fit-at-home.com or by calling our TOLL FREE number on 866.439.2928

TRX Training Added to Home Personal Training

2010-01-24T03:15:00.000-08:00

The TRX is a fabulous portable gym and many of our trainers are using it in their workouts with our various clients, from beginners to fitness to the advanced athletes that we train.

TRX Training is used not only by the military, but by the pros from mixed martial arts champions in the UFC to LPGA women golfers. It is small, mobile and easily set up almost anywhere outside or in the home. Named as one of the most effective workouts by Men's Health testimonials ranging from one experienced athlete to another, the importance of the TRX and its training techniques cannot really be ignored by any modern personal trainer.

The TRX really focuses on using your own bodyweight to work with and builds core strength and musculature in leaps and bounds if used properly and correctly. Form is imperative in using the TRX.

"I liken it to the rings male gymnasts perform on," said one of my Vero Beach clients the other day as we used the TRX in his community fitness center. And he is not far from the truth. The volatile movements of the TRX in using it and having to stabilize it yourself through your own body's strength, makes it quite similar to the gymnastic rings. But it is so much more versatile than the rings.

You can train legs, biceps, shoulders, glutes and of course abs and obliques in one session with the TRX.

Several of our trainers are travelling up to Jacksonville this month and next to take the highest certificate in TRX training. We look forward to hearing about their education and learning more innovative ways to use the TRX and our own bodyweights - all a mixture for a toned, healthy body!

Personal Training In Port St Lucie and Stuart, Florida!

2010-01-09T06:08:00.000-08:00

Get Fit At Home Expands!

We are adding more and more of Florida to our coverage area. And we are not At&T or Verizon... we are Get Fit At Home Personal Training!

Heather G, our head trainer in the region, she is adding services from Hobe Sound all the way up to Fort Pierce. Based in and around Port St Lucie, Heather is stealing clients from LA Fitness in Tradition and other local gyms!

"They all love training at home... the comfort and ease. It's easier to get motivated to just change in your own house than to have to make that trek to the gym... especially in this cold weather we are having recently!" says Heather, who has been in Florida now for 4 years, leaving the cold mid-west for sunnier regions!

My team and I cover Hobe Sound, Port St Lucie, Stuart and all the way Northward to Fort Pierce! I love training people at home - it's much more challenging to work with limited equipment but finding methods that work even better than they would with gym equipment!"

Email Heather today for your taster/tester 90 minute session - just $50 and no obligation to continue after that! But we are sure you will love her and her team! Heather's email is heather@get-fit-at-home.com. Or you can call her on 772 539 7400!

Stay Fit On New Year's Eve! No Drinking And Driving!

2009-12-31T00:50:00.000-08:00

Perhaps the best way to cut down on calories tonight as a fitness fanatic is to designate yourself the “designated driver”. You hardly want to waste all that work and the goals you have achieved in 2009 by adding too many calories through alcohol and food intake on the last night of the year. If you are looking to improve your general health and wellness in 2010, then start tonight and don’t drink.

With all the crazy people out celebrating simply a new calendar month, turning the page into a new year on your diary shouldn’t be an excuse to go get plastered... and then drive home. Please do not drink and drive this New Year’s Eve.
New Year’s Eve is the second most dangerous night on the roads – behind Thanksgiving. So, don’t add to the pandemonium and have a drink and then go and drive.

Every other minute someone is injured in an alcohol related accident.

Why not plan a small party and stay with friends. And remember, that you can still be over the limit in the morning in addition to be even more tired, so don’t think you sleep off alcohol all that quickly! And if you have had that much, kiss a productive session in the gym tomorrow goodbye. That is just not going to happen. Stay strong, stay sober.

Happy New Year Everyone! The Team at www.get-fit-at-home.com and www.get-fit-at-home.co.uk

Why Get Fit At Home Was Born

2009-12-28T01:37:00.000-08:00

We Put The Personal Into Personal Training

I hate factory gyms. That’s why I started Get Fit At Home. I remember the first time I set foot in a gym – it was Esporta Fitness (I think it is now owned by L.A. Fitness). I had a gym introduction from some kid who didn’t know much more about the machines and weight loss than I did. I was with 5 other people. They called it an induction. I called it an hour wasted. What a great time to get to know your clients and send them out to the icy gym to get acquainted with the equipment. But, I got a smile and a nervous kid telling me how we should work on the leg extension. Even though I knew not to go past 45 degrees on the negative on the leg press, his demonstration did! Bad education.

It was then, back in 1996 or so, that I started to dream up Get Fit At Home. No more icy gyms and icy stares from meatheads who want the equipment your on. No more sharing sweaty dumbbell handles and kettlebells. And no more factory-like atmospheres. I took one personal training session from a fellow who had just received his certificate and knew less about building muscle and definition on a woman than I knew. He set up a workout plan for me and it was so wrong. No cardio, all free weights, and almost no core involved.

Perhaps I am wrong, but my philosophy is a strong core leads to a stronger body as a whole. Not since I began personal training so many people have I held this theory so high. I always concentrated on core, don’t get me wrong, but in watching my many clients, I realize how important core is and that so many strength moves (squats, presses, clean and jerks) really emanate from the core part of the body. Yes, the legs have to be strong on squats, but to keep the core and body balanced requires huge abdominal and lat strength as well.

My first client was an overweight woman who was too young to be so obese. Only 27 and from an immigrant family, it was clear her lack of any exercise and total disregard to diet was causing her horrible health issues early in her life. I worked with her for 10 weeks and she lost 25 lbs and I have kept in contact with her since. That was 7 years ago!

Communication, Education, Perserverance!

I believe that communication between the trainer and the client on an almost daily basis is the right path to making a change in the client’s health, fitness and overall well-being. That communication need not only motivational and inspirational, but also educational. I want to teach my client the correct form on each exercise... teach them which foods they can combine and which they should not combine and when to eat and how often. This can’t happen just in an hour or two a week – it’s a slow progression and I require all my trainers to keep this outlook and we work with our clients on a daily basis – not hourly or weekly.
Training With A Passion!

It’s me and my team of trainers that maintain a passion for health and fitness and our job is to pass that passion and feeling of wellbeing onto you, our clients. We want to make health and fitness a priority in your life so that all of your energies are available for work, family and fitness.

Goodluck with your goals for 2010 and please get in touch with me for personal training, either in personal or online personal training. We offer it all at Get Fit At Home

Katie Couric's Bicep Workout

2009-12-27T02:16:00.000-08:00

Katie Couric And Her Biceps

It is interesting to note that since Katie Couric has changed roles from anchoring the Today Show to anchoring the evening news, we haven’t had the pleasure to see her muscular, toned arms as much. I don’t know if this is a sign of how middle America looks at toned, muscular women, or that the network wants us to concentrate on the news and not her arms!

Either way, to gain arms like Katie takes hard work, determination and attention to diet.Working out the arms twice a week within a rotation of all body parts is the way to start on the road to better biceps, triceps, and even chest muscles.

Workout:

Bicep Curls
The biceps are made of a long and a short head and the curls below focus on each one.
Standing dumbbell curls – Using 5 to 10 lbs weights, stand in front of the mirror with your back straight. Keep your elbows tight into your sides and raise the weights with the palms facing at first forward and then slowly pull the bicep tighter as the arm raises. The long head is engaged in the lower part of the movement in the flex and then again in the negative. The short head is further engaged on the upper part of the exercise. Do no more than 15 repetitions.

Concentration curls – Using a 5lb weight, sit on a bench with your elbow placed on your knee. Push the elbow out as far as you can so you rotate the inner part of the arm and bicep – this again is the short bicep. Flex up and down slowly up to 15 repetitions.

Twenty-Ones on the E-Z Curl Bar – Load 2 to 5 lbs on each side of the E-Z Curl Bar and hold the bar down at your waist with palms up and then slowly raise the bar halfway engaging the long biceps. Do not raise the bar higher than your nipples. Lower the weight to the starting position. Do 7 repetitions. Then bring the bar up to nipple level and raise it from there to closed elbow position under the chin, keeping the elbows in tight to the body. Lower the weight halfway to nipple level. 7 repetitions. Finally, lower the weight all the way down to the waist and do 7 full repetitions from low near waist to bar under chin. Throughout the exercises never allow the back to sway or move.

Tricep Extensions
Chair Dip – Using the front of a dining room chair (more easily done with chairs that have no arms) place your palms face down at the edge of the chair. Put your feet out so your knees are at a 45 degree angle and you back is held straight up against the chair edge with your elbows bent up and tight into the body. Slowly lower your body until your glutes almost hit the floor and then raise your body back up. I have attached a video for your use.

One Arm Overhead Tricep Extension – Using a lightweight, sit back in the chair you used for tricep chair dips and bring the weight over your head with a straight arm at the top. Reach across your body and hold your elbow with the other hand and slowly lower the weight and your hand behind your head almost to your lower neck. Keep your back straight at all times and focus on flexing the tricep – the outer part of the tricep is mostly used on this exercise – through the negative and then the lift. I again attach a video for your use.

Keep in mind that to burn fat as well while weightlifting throughout this programme, it is imperative that your breaks between sets and exercises are kept to a minimum so that your heart rate stays elevated throughout. If you do three sets of each exercise above, the total time should take about 20 to 25 minutes to get through the 5 exercises.
See if in two months your arms are not looking a bit more like Katie Couric’s!

Keep 2010 Fitness & Weight Loss Goals Achievable

2009-12-26T04:59:00.000-08:00

Why We Maintain Safe Weight Loss For 1,400 Clients

At this time of year, one of the biggest problems we face with our clients, both old and new, is that their New Year’s Resolutions are completely unfeasible. For example, I had a phone call this week from a perspective client who wanted online training in Florida. She wanted to lose 40 lbs by her birthday at the end of January – her boyfriend was coming home from Iraq and she had put on 40 lbs during his assignment.

Each and every one of us, both clients and trainers, must put health and fitness and weight loss in a context. I asked the caller if she felt that the nervous energy and worry over having her boyfriend in Iraq may have attributed to her weight gain. She didn’t give a definitive answer. Then I asked her how long he had been away – 18 months. I asked her when she started gaining weight and she answered just over a year ago.

I can’t help but notice the timing and I would think going into a consultation and first training session with this young Florida woman that her weight gain could be attributed to her life’s status – her waiting for her man to return from a dangerous job in a far-off part of the world.

And, if it takes 14 to 18 months to put on 40 lbs, it is going to take almost as long to take the weight off safely. A realistic goal is to lose 2 lbs a week, or 8 lbs a month which would mean 4 to 5 months for my inquirer.

Our Get Fit At Home Taster Session

The reason we offer a 90 minute, no-obligation session to introduce our trainers to our clients is three-fold:
1. To go through the client’s past health and fitness history, take measurements if required (body fat percentage, weight, BMI, blood pressure, etc) and to find out if there are any injuries or hindrances to full personal training and weight training.
2. To allow the client to understand how we operate here at Get Fit At Home and to find out about the trainer we have selected and to ensure we have matched the appropriate trainer with the client.
3. To outline the client’s goals and objectives and create a program and environment to gain those goals.

The third reason is perhaps the most important to keeping a client motivated. As trainers we need to show improvement and to show the client that they are achieving a safe, and manageable weight loss. Too often, due to marketing and advertising recruitment, we are shown unrealistic goals for weight loss through dangerous supplements, crash diets and poor weight management. Here at Get Fit At Home, we watch carefully each and every one of our current 1,400 clients across the globe in the UK and the USA. Through email, online communication and training, one-to-one personal training and weight management, we have over 1,000 satisfied former clients who call us every once in a while to show their further improvements after having worked with us and learning how fitness can be part of their daily routine in a safe and pleasurable way.

Hot or Cold? Burn Calories Through The Holidays! Stay Cold!

2009-12-05T06:09:00.000-08:00

As the winter weather starts to rear its ugly head - we have a tornado watch here in Indian River County! - and as the snow is falling across Virginia this morning and all the way up to Washington DC, it is worth it to note that your body burns more calories when working out in cold weather.

The body is set to work at body temperature (98.6 degree Farenheit) and a cold environment causes the body to heat itself - which in and of itself burns calories. In fact, the calorie is a measure of energy and it takes energy to shiver - which really is an involuntary flexing of a sort which burns calories. Not a lot, mind you, but every little bit helps.

Different temperatures do affect your metabolism, but not in a significant way. Running in the cold keeps the body heated up and you will note that you probably don't sweat as much in the cold - the body is using the heat up rather than perspiring. In the summer months, you might lose more water weight which is quickly replenished. In winter, you might just burn a few more calories.

My early morning run this morning found me in a dampening rain over the Intercoastal Waterway and I just know I worked harder to keep going through the cold and up the bridge's rising pavements.

For all of you just North of me here in Florida, snow shovelling can burn up to 500 calories an hour and helps build back and arm muscle tone. Think of shovelling out your neighbor. I used to do this when I lived back up in NY State - would shovel out all my neighbours. Took 3 hours - 1800 calories. Not bad eh? Check with your doctor before you start strenous shovelling though for the neighborhood!

Thanksgiving Almost Here! Get Rid Of The Love Handles!

2009-11-24T08:10:00.001-08:00

Almost everyone ignores obliques, the muscles located under the traps to the side of the front abdominals. Crunches, sit ups, and straight Roman Chair leg lifts do not really attack the "love handles" as they are more commonly known. We worked this morning with just the stability ball - a simple tool that is fabulous for working with obliques.

Firstly, the above exercise targets just the obliques. Be sure to get your feet planted firmly against a sturdy foundation. The need to balance the ball under your side works your lower obliques as you crunch up to work the upper obliques. A perfectly simple exercise to do at home.

Another great workout exercise for obliques is from a hanging position. Either with hanging straps under your triceps or simply hanging from a bar, rather than pulling your legs straight up, contract to the side and rotate side to side from the elongated rested position, as shown below.

If you have any questions, please don't hesitate to contact us here at Facebook or post@get-fit-at-home.com

Sebastian Clam Bake and Lagoon Festival

2009-11-08T05:59:00.000-08:00

Miss Sophie is going to Sebastian today to check out the great festival that is known throughout Florida for it's fish and food and wonderful draft beer. I will have to do a lot of walking through the festival to keep up burning the calories I am sure I am going to eating!

But it's my cheat day - and I use my Sundays wisely! And fish isn't all that bad if grilled - no fried or battered fish here!

Fitness Competitor Emily Now Training More!

2009-10-31T13:49:00.000-07:00

Just an update on our wonderful trainer Emily, based in San Diego. She just competed again in San Diego and with 17 tough competitors in her class, she came out 5th overall! Fabulous result! So good, that even Muscular Development noticed her and took her photo!

She is gaining so many private personal clients, we are not sure how she can keep up with her own workouts there in San Diego. We love you Emily. Keep up the great work for us here at Get Fit At Home.

Use Gliders To Boost Your Tricep Dip Strength

2009-10-24T04:30:00.000-07:00

Some of us think tricep dips off the front of a chair are easy. Well if you have mastered that... I have a new secret.

Firstly, to do chair dips, place a chair in the middle of the room. Sit down with your back against the front of the seat and then lift yourself up so that your arms are straigh, your butt is near the edge of the seat. Then slowly decline your butt toward the floor, keeping elbows in. Have a look here! http://www.youtube.com/watch?v=tKjcgfu44sI

But with a new move from the one and only Mindy Myrlea you can make this one of the most advanced exercises for triceps! Get two decent, heavyweighted magazines - Vogue, Elle (your choice what you want to step on!). Now do your dips, but elongate your legs and glide them out as you dip down and then pull your entire weight and legs back up to starting position! Oh My God... or as Mindy says: "Anyone?"

Facebook Page

2009-09-12T14:15:00.000-07:00

Get Fit At Home Personal Training and join our page. I am going to ask each and everyone of our trainers to post to it and hopefully you'll learn a lot about how we operate and how you can achieve that dream body!

Andy Roddick at the US Open

2009-09-03T19:27:00.000-07:00

You know, I have been watching the tennis a lot here at night, falling asleep to the sound of "fault!" and tennis balls hitting gut strings. It's a nice, soothing sound. But, listening to it as I keep my eyes closed, you realize the distance tennis players are running as the squeaking shoes on the hard courts are testament to the motion and distances the players are covering.

The US Open is a tough championship. Andy Roddick has had to sit around all day and wait until 10.24 tonight and 11 pm two nights ago to even just start his match. No Wimbledon sundown stoppages here where the lights of NY fill up the NY sky.

Mentally, these late matches must be tough. Preparation is the key. Probably doing something during the day like enjoying a day in the city before hitting the practice courts will keep the mind from being over worried, or over stimulated by the time one warms up on the Arthur Ashe Stadium.

Andy Roddick is playing some of the best tennis in his career and Brad Gilbert is saying it is down to his being faster, fitter and stronger. Andy's match with Roger Federer at Wimbledon this year in the final will go down in history as one of the best and most athletic battles of that Championship.

Here in NY for Andy, it's just as much a mental fight as it is an athletic struggle. For the strength training, you can look here at http://www.tennis.com.

Notice that Andy doesn't lift heavy, but he does a lot of power and stability work as well as core strengthening and rotator cuff work. Mentally, what he does to stay with it at 1 am in the morning on a cool NY night is still a secret

NEW Vero Beach Personal Trainer

2009-09-02T11:59:00.000-07:00

It's so interesting when you get a call from a well qualified trainer who someone has recommended work with us here at www.get-fit-at-home.com and that trainer has lived in Britain, my native country!

Although those holding American passports usually have an American accent, Kirsten C has a lovely British accent. Having worked in the fitness industry in Southampton (my old sailing stomping ground) and then in Hampshire, Kirsten moved to Palm Beach in 2008 following a stint in the industry in Malta.

In Palm Beach, Kirsten worked at the highly esteemed Palm Beach Polo and Country Club in Wellington as a personal trainer and group instructro. She was most recently at The Zoo Health Club in Wellington, before moving a bit further North to Vero Beach, where we sat down with her the other day. She even knows a few of our Palm Beach Personal Trainers and that's how she was recommended to us!

Kirsten first joined the fitness industry in Southampton, England nine years ago as an Aerobics Instructor, a few years later, she became a personal trainer. During this time, she also worked in the Medical side of Fitness with Cardiac Rehabilitation patients and Individuals with common Medical Conditions (Obesity, Diabetes and Heart Disease). Kirsten left the UK in 2006 and moved to Malta where she ran her own Personal Training Studio where she specialized in training women of all age groups. Kirsten came to Florida 18 months ago and recently moved to Vero Beach from Wellington, FL where she was training clients privately and teaching Senior Fitness Exercise classes.

Over the past 9 years she has helped a wide variety of clients (including the seriously obese, the elderly, pre and post natal women and those individuals requiring more specific corrective exercising) achieve their health and fitness goals.

Kirsten says… “In today’s world, when time is always at a premium and fad diets are a dime a dozen, how can you separate fact from fiction and make most of what little time you have? It’s not an easy task, but that’s where I come in. I’m dedicated to helping you put your time and effort to maximum effect, whatever your goal may be, so why not let me guide, motivate and educate you to the body you’ve always dreamed of. I’ll provide you with a safe, effective and fun training program specifically geared to your needs.”

2009-08-30T16:06:00.001-07:00

Get Fit At Home, the country's leading home fitness training company, is proud to announce that it has a new trainer based in San Diego and La Jolla. Emily R, a leading fitness competitor, is now on our team here at Get Fit At Home.

At 31 years old and having a passion for living life to the fullest, happiest and healthiest, Emily has found a way to conquer sever health issues with a manageable meal plan and exercise program. In just 12 weeks, she lost 22 pounds in terms of weight loss, 20 inches in total body circumference around her hips and waist, and dropped 18% in terms of bodyfat! Incredible numbers!

With all this, she decided to enter a fitness competition and placed 4th overall! Congragulations are in order!

Emily says: "If I can do it with a good trainer, so can you!" Emily trained with yet another one of our health and fitness experts, personal trainer Carol, who is also based in San Diego and has several fitness competitors among her clients with us here at Get Fit.

Before And After!

Emily now hopes to pass on her experience and knowledge in weight loss and weight training to her clients. "I want to show people how they can achieve their goals and be their healthy best!" With a figure like this, she has already a following and is working hard with a few clients at present in La Jolla and just North of San Diego.

Boxercise

2009-08-03T03:06:00.000-07:00

More and more, with the popularity of cardiovascular training combined with strength training, we are seeing boxercise and boxing as a preferred training method. Simply said, boxercise gets the heart beating hard and works most of the body in very good ways.

What I tend to do with my clients is work a 3 minute sparring round or 3 minutes of working the hand-held pads, interspersed with 1 minute of skipping/jumping rope. In this way, the arms and obliques and back get a rest for a minute while we still maintain the heartrate at that higher level burning the fat and calories.

A few months back when I attended SCW Fitness Mania in Orlando, I took a class called Power In The Punch, which was a mix of kickboxing, boxing and some basic martial arts moves and positions. I found this even more effective, as it required holding balance on one foot or one leg while pushing a punch or guarding one's self. This requires central, core strength as well as stability strength. All very good for functional, everyday fitness.

In looking at this video, think of keeping your kicks at least waist height and once you've mastered the repeated combination, try it out for 3 to 5 minutes with a good tempo on the IPOD and see how long you last. It's fabulous for cardio and strength and we highly recommend it here at Get Fit At Home, Vero Beach!

Jacksonville Personal Training

2009-07-26T04:51:00.000-07:00

Get Fit At Home and www.get-fit-at-home.com are happy to announce they have expanded to Jacksonville, Florida and are now providing Jacksonville personal trainers to the Jacksonville metropolitan area.

With their head trainer in the region, Kathryn Connors, one of America's leading female fitness and bodybuilding athletes, Get Fit At Home looks to gain business growth and market share in one of Florida's biggest cities. Our leading personal trainer in Jacksonville, Florida is a fabulous and fit 40-something who is someone we call in the head office our BIG version of Jillian Michaels. Kathryn won the Masters Female Bodybuilding Competition in 2008 and is preparing to defend her title in the Master’s in Pittsburgh, PA .

Kathryn Connors is one of America’s leading female bodybuilders and personal trainers, who won’t say how long she has been personal training! “I would be giving my age away” says the Buffalo native. She actually began lifting weights in 1981 and the maturity of her sculpted physique is evident to anyone who knows her or has worked with her.

She gained her personal training certification and nutrition certificates back "in the 80's" and has been personal training for well over 20 years. Her various clients have included previous top athletes, fitness competitors as well as beginners! "I've trained with some of the best athletes in our industry and take each workout as a new exploration of trying to figure out how to better my own body's shape. I pass everything I know onto my many clients for Get Fit At Home," says Kathryn.

Joining Kathryn is Ray Beloski, who is also a leading personal trainer in the Jacksonville area who looks forward to working with Get Fit At Home. A Florida native, Ray has almost 30 years of experience playing and training for various sports and athletics. A top tennis athlete at Florida State, he was also heavily involved in basketball, golf, and weight training. Bringing cross training into his personal fitness plan, Ray believes cross training is a valuable and highly motivational program to work off as the basis of any exercise regime. Ray is also a knowledgeable educator in nutritional counseling. He especially likes working with clients who may have diabetes, arthritis, asthma or obesity. He takes special interest in those who may have realized that mid-life left them out of shape and they are now serious about making changes to their fitness levels. He is a great motivator for goals big and small.

Knee Ups Into Lunges!

2009-07-16T11:30:00.000-07:00

I was working with one of my clients today who is thinking of playing a town tennis tournament in Boca Raton and wanted to ensure she was ready to make it to a third set. Tennis is a demanding sport and I remember playing rather seriously in high school.

I checked the USTA site and they recommend knee lifts then into a lunge. It really stretches the glutes and hamstrings and then immediately puts stress and builds the quadriceps, which is something any tennis player needs. Do this across the court and then back and see if your quads can stand it. The weight falling into the lunge should be controlled, but it is much heavier than doing a simple lunge as you are coming out of a high "tucked" knee lift.

You can do the knee lift and then step forward into the lunge for crossing the court. What I did with my client is hold the knee up and then slowly lower it forward into the lunge and cross the court.

Our tennis pros have their own courts as well so you can learn and work with us - your court or ours! All have USPTA credentials and insurance!

The attached video shows a lunge backward, which puts stress and muscle building more on the hamstrings but it is also a very worthwhile exercise for any tennis player. Tennis fitness is a fabulous sport specific goal that many of our clients have asked for recently and we are always looking to educate ourselves further in this regard at Get Fit At Home Boca Raton, Florida and Get Fit At Home Vero Beach, Florida.

Fat Burning On The Back Of The Arms

2009-07-15T15:14:00.001-07:00

All my female friends who know that I am involved in personal training always ask me about how to burn the fat at the back of the arms. Flabby arms syndrome.

There are several exercises you can do for this syndrome. I find the best one is what I call head crushers, or narrow grip tricep extensions, while lying on a bench and keeping the elbows in and letting the e-z curl bar curl down to your forehead and then pushing up keeping the elbows bent but within the chest outline in terms of width.

The other real burning effect I get is with dips on a bench. Not even weighted, just dips up to 20 to 25 reps. The more reps, the higher the burn of fat molecules and cells.

With this, if you do it daily, you will get too good and strong to really carve and burn, so add gliders to your feet and extend your feet outward away from the bench placing more leverage and weight on your triceps.

I love my arms, and so should you!

Cape Coral Personal Training! Fort Myers Pilates!

2009-07-08T18:10:00.000-07:00

Get Fit At Home and I are proud to announce that after attending SCW Fitness Mania in Orland, Florida, we have recruited some fabulous personal trainers and Pilates instructors in the Tampa, Naples and Fort Myers areas.

With our new head of personal training and Pilates in the area, Nina H, our team of personal trainers and fitness instructors are now available in West Florida from Naples up to Tampa.

Nina travels up and down the coast. She is not only a personal trainer and Pilates instructor, but also a sky diver. I went up to Sebastian, Florida this weekend to see her jump onto the beach from 11,000 feet! Craziness. Boy, she is fit though!

Get Fit At Home is quickly becoming the State's biggest team of mobile personal trainers and looks forward to working with residents on the West Coast.

Once I download my photos, I will upload a post about her sky diving! But now, just to let you know she is working hard to expand Get Fit At Home in Tampa, Fort Myers, Cape Coral and Zephyr Hills! She is a fabulous Pilates instructor with a Bachelor's Degree in Sports Science!

Summer Body Starts Now

2009-06-21T11:21:00.000-07:00

Hi y'all. I am even starting to sound like a Southerner! And I like that!

Can you believe it's the first day of summer already? I don't. It seems like yesterday I was just bundling up for February's cold snap and putting on that extra layer of clothing. But now, the layers that are on top of me are just layers of fat! GRRRR...

So, I am starting this week a new regime. No meals after 8pm. Low Carbohydrates and higher protein meals. Steak and fish as the mainstay.

Do you want that bikini body? I think most of us do. But most of us miss the way to get there... core strengthening - abs, obliques, and supersetting the core - with diet and nutrition. If anyone else knows a better way, please let me know!

Of to grill a steak!

Core Strengthening

2009-06-05T13:03:00.001-07:00

We attended Sara City Workshops in Orlando this month. It's a five day fitness conference presenting some of the leaders in the fitness industry, including Doug Brooks and Mindy Myrlea. Doug Brooks is the trainer for the personal trainers and his book, The Complete Personal Trainer, is perhaps the bible of the industry. Mindy Myrlea is again at the forefront of the fitness industry and held classes using carpet and wood floor gliders as well as Medicine Ball madness - and it was madness - in pain and cardio terms!

With 90 minute sessions in classes such as "Bosu Balance" and "Closed Circuits", we all learned so much and continue to strive to be at the forefront of our industry. This allows all of our trainers to work with you and that you are training with the best of the best.

What we found interesting was that over 90 percent of the classes were based around fitness at home. Home fitness has become the new training regime in this difficult economy. Gone are the days of costly memberships to gyms and long drives to your favorite spa or fitness center. Here are the days of cost effective training - training with the necessary equipment, but in the comfort, privacy and cost effectiveness of your home.

The majority of the classes were taught with a simple tool: resistance bands, a Bosu Ball or Stability ball, a medicine ball and perhaps a jump rope. With just these bits of equipment, core strengthening is a real possibility and as we are finding more and more, core strengthening is what leads to better health, functional fitness and overall better fitness levels and muscle mass and definition. Just look at our head trainer, Sheryl Laudermilk - who insists on core training. She doesn't do a minute of cardio any day of the week!

So, why not check us out at www.get-fit-at-home.com and www.get-fit-at-home.co.uk and ensure you train with the best team of home personal trainers and travelling personal trainers in the US and the UK.

Online Personal Training

2009-05-14T12:43:00.000-07:00

Online Personal Training Comes To Get Fit At Home!

We are happy to announce that Get Fit At Home now offers 24 hour online personal training!

Skype or MSN Messenger - Webcam Fitness Coaching!

We are now offering hour sessions via webcam hookups on SKYPE or MSN with our team of personal trainers here in our headquarters in Florida. Now there is no excuse as we can schedule you in for an hour's session in the comfort of your own home or even take us on your iphone to the gym! It's up to you, but you can take us anywhere and we can work with anyone in the USA!

We have male and female personal trainers available to coach, educate, demonstrate and work with you one-on-one via email, webcam conferencing, or text and phone. From as low as $25 an hour, we can be the team that takes you to a new you, a new plateau, or show you how to improve that one body part where you have always been lacking.

Our two heads of personal training, Ed Shanaphy and Sheryl Laudermilk, hand pick all of our telephone and webcam personal trainers. You can also request a personal trainer that is on our site and we will see if we can't hook you up with the trainer of your choice to work with online or by phone. Call our online personal training team on 1-866-439-2928 or email us at: youronlinetrainer@get-fit-at-home.com

We are here 24 hours a day, 7 days a week to help you achieve that body you have always dreamed of.

Get Fit At Home Personal Training Expands To Maryland

2009-05-09T10:14:00.000-07:00

We have added another State to the union of personal trainers! That's right. Maryland. With our trainers based in and around Annapolis, we have personal training, dance fitness and Pilates all now available in Annapolis and locations nearby, like Crofton and even bordering on South Baltimore!

Kim Farish, one of our new trainers in the area, is really looking forward to working with new clients from www.get-fit-at-home.com and has joined a team that she finds "truly exciting and at the forefront of the fitness industry in terms of ideas and goals."

As summer approaches, Kim and her team of local fitness experts will help bring that bikini body out of the cover-ups and have you feeling confident in showing it off at the beach.

Kim's initial background is in dance and choreography, and she took her love of dance and movement into Pilates and Personal Training. Qualified in both disciplines, she loves to combine music with her workouts in a varied and interesting way and looks forward to working one-to-one with many of her clients on a daily, weekly or even monthly programme. You can contact kim directly at kim@get-fit-at-home.com or call our head office FREE on 1-866-439-2928

Swine Flu and Media Hype

2009-04-27T18:34:00.000-07:00

When one is in the fitness industry, involved in health and fitness everyday, one wonders how gullible people can be. When someone sees a bodybuilder or fitness competitor they think "God they must lift a lot..."

Diet is more than 66% (two-thirds) of that look. The fitness lifestyle is all about dieting combined with work in the gym. It takes a lot for a body to work through a program or a change such as a bodybuilder or fitness competitor goes through.

That's why, when the media hypes a pandemic, we know it's tough for each and every body to fall to such a disease so quickly and so easily. It's not easy to affect a body or bodies this easily. I may eat my words, but somehow I doubt it!

Mother and Daughter Fitness Team Joins Get Fit

2009-04-10T04:33:00.000-07:00

Roxane and Alexa Pagliaroli, a winning combination of fitness competitors, have recently joined the growing team of Get Fit At Home fitness experts. Mother Roxane, a champion fitness competitor herself, has been in the fitness industry for over 18 years. She has recently been joined by her daughter, Alexa, who is already a young fitness champion, has moved into the industry as well.

Roxane, who is fully qualified under AFAA, the fitness industry's governing body, specializes in weight training and youth and senior fitness. With certificates in nutrition and diet as well, she offers the entire realm of fitness to any client in Vero Beach or Indian River County. As a former Miss Fitness America and Iron Woman Tri-Fitness Champion, Roxane knows how much work it takes and the motivation and inspiration at one's side to gain the needed results.

Alexa, who already has gained three clients in her first few weeks at Get Fit At Home, has just joined the industry and is working Boot Camps as well as conducting personal training sessions. "She is fabulous working with children and young adults," says Ed Shanaphy, President of Get Fit At Home. " We are very lucky to have such talented trainers wanting to join our team of over 25 instructors."

Get Fit At Home is Florida's leading team of home fitness instructors and home personal trainers, located between Jacksonville and Miami. In business since 2007, the company has recently expanded to Los Angeles, San Diego and New York City.

Weekly Tip

2009-03-21T08:02:00.000-07:00

Hope everyone is having a good weekend! It's raining here in Florida, so I thought I would update my blog!

My trainer, Sheryl, has advocated back extensions for me to bring back my back strength after being out for a few weeks. These are easy-to-do exercises for home fitness.

With a Stability Ball, or in Europe it's called a Swiss Ball, lie flat on the ball then move over to release the back tension and then raise up. Remember to keep your back straight and stiff at all times. Bend from the hips, not the back and feel the muscles tighten as you raise your back toward the ceiling.

Enjoy. Something simple to do at home - it even helps the abs! All you need is a partner to hold your feet or get your toes under something heavy!

Palm Beach Mayor

2009-02-21T15:01:00.000-08:00

Now I know we just added Palm Beach to our service area, but I don't want people to stay in and workout and not vote! One vote for the mayor would have made a huge change! Has there ever been an election this close?

Get Fit At Home Personal Training Expands To Palm Beach & Miami, Florida

2009-02-21T13:56:00.000-08:00

Get Fit At Home Expands To Palm Beach and Miami, Florida

With the economy sliding and gym memberships waning in numbers, Get Fit At Home Personal Training is expanding. Having started from just four trainers in Central London, Get Fit At Home Personal Training expanded to the United States in the summer of 2008. Based now in Vero Beach, Florida, Get Fit At Home Personal Training has now expanded south to Palm Beach, West Palm Beach, and Miami.

With qualified personal trainers, yoga instructors, Pilates teachers and weight loss experts, Get Fit At Home Personal Training now boasts over 40 fitness professionals for home workouts, pre and post natal exercise, yoga, Pilates and nutritional advice.

“We have worked hard to create a full service health and fitness service and we only expand when ready. Each of our personal trainers and fitness trainers are fully insured and each has over 5 years of teaching experience before we even interview them,” says Sophie Bentham Wood, media liaison for Get Fit At Home.

With clients based in housing communities with fitness centers, to clients who desire to work out in the local parks, working with Get Fit At Home Personal Training saves on gym membership costs as well as travel costs, gasoline and time. “I save so much time. If you think you can change in the comfort of your own home and shower afterward as well, the amount of time not driving... it’s a huge time-saver as well as cost saving,” says Lisa C who has been a client in Vero Beach for the past 9 months. “Since I run my own business form home, it is fabulous to be able to stay at home to train.”

With Los Angeles already on board and the East Coast of Florida from Jacksonville to Miami now under the coverage of Get Fit At Home’s Personal Trainers, the company is looking to expand to Naples and SouthWest Florida in the very near future.

The company’s website, www.get-fit-at-home.com, now averages over 300 visits daily and with it, the company is rapidly growing into Florida’s leading home fitness company.

Where You Can Find Us...

2009-02-18T09:01:00.000-08:00

We have personal trainers working and travelling with our clients throughout the world and I thought I would map it for you all so you can see where we are based and where we travel to!

We presently have personal trainers travelling in Australia, Monaco, Thailand, Canada and The British Virgin Islands. For me personally, I love the BVI's and travel there frequently with a regular client who enjoys sailing, which is also one of my favorite pasttimes!

Tom Daschle And Taxes

2009-02-04T04:18:00.000-08:00

Having just moved here in the past 18 months, I have a question and it goes back to my home country as well. How come when it's that we have not done our tax paperwork correctly we are contravening the law and when a US Senator such as Tom Daschle does it, it's just a simple oversight?

The few times I have ever had a panic attack have come over tax affairs. I do my paperwork diligently and have usually made all my deadlines, give or take a couple of days! But, I do understand that there are three certainties in life: birth, death and taxes! But, it appears that most of my new Senators do not understand that gifts are benefits in kind, especially when you have to report them also as a US Senator.

I need stress relief from doing my taxes and paying my taxes. Maybe Tom has the right answer: Just don't pay! Nah, that won't work for me. I am not a US Senator. April 15th is coming up fast darn it!

Personal Training in Florida

2009-01-12T00:32:00.000-08:00

It's interesting to note that the World Gym here in Vero Beach, Florida has been purchased by a private gym just down the road. I think a lot of it has to do with environment. The gym that purchased World Gym is a female only facility and has been around for years and years. Although a bit dark inside, the environment that the purchaser has created in their gym is much better than the old, sweaty, hard metal environment of a World Gym.

I think the dark days of muscle gyms are slowly disappearing and that is what we fight here at Get Fit At Home. We want to make health and fitness exciting, different, and educational as wealth as beneficial. How can you not be most comfortable training inside your own home with an experienced professional?

World Gym looks like it belongs in the 80s. People need to have big hair and big muscles. Now, the fashion and health needs of most of us have changed in the 30 years since Ronald Reagan was President. And thank God. I walked into Worlds Gym about 6 weeks ago and smelled the aging sweat and looked at the dirty machines. This is not an inducement to breath deep and exhale in full on each rep!

So, why join a gym at all? For the equipment or for the social life perhaps, but you can have that all at a fraction of a cost with us. Personal Training at home saves you in gas money, travel time, gym memberships, and even personal training fees. Our personal training fees are 32% cheaper than the rates at local gyms. So why not call us today Toll FREE on 1-866-439-2928! You have nothing to lose... but weight!

Boca Raton Personal Trainer

2009-01-06T18:15:00.000-08:00

Well, we are moving South! This week we have added two new Boca Raton personal trainers to our roster and staff here at www.get-fit-at-home.com

From Pompano Beach to Boynton Beach... right through Boca Raton... we have the staff and the personal trainers just for you! From yoga and Pilates to weight loss and personal training we have the instructors, the motivators and the inspiration to work with you in South Florida.

Palm Beach County, as I understand, has always been undecided when it comes to voting! But, when it comes to fitness, you know where to vote! Call us today Toll FREE 1-866-439-2928 and get one of our fitness instructors to you within 36 hours this January!

Vero Beach Personal Trainer Takes Us To L.A.

2008-12-30T00:17:00.000-08:00

Erin Lanahan, former Vero Beach resident, is heading up the Los Angeles branch of Get Fit At Home.

www.get-fit-at-home.com is a home personal training service with headquarters in Vero Beach. With over 35 qualified and insured personal trainers in Vero Beach and Indian River and St. Lucie Counties, it is now the largest team of fitness trainers from Jacksonville to Miami.

Erin Lanahan, who has worked with A-List celebrities in Los Angeles, is now heading up the branch of Get Fit At Home in Los Angeles. "I am really excited to be working with Get Fit At Home. Their operation in London and Vero Beach is truly professional," said Lanahan who is a graduate of Florida State University.

"It's our busiest time of year with New Year's Resolutions" says Ed Shanaphy, President of Get Fit At Home. "We are overjoyed to add Erin to our team as she is truly an inspiration to her present clients."

Get Fit At Home offers personal training and weight loss in the home without gym membership fees. "Our motto is that we bring the gym to you in the comfort and privacy of your home or housing development's fitness center" says Shanaphy.

Established in 2007, Get Fit At Home is one of the fastest growing businesses in the area. "We have clients all over Vero Beach, Sebastian, the Barrier Island from Windsor to The Moorings and all the way down to Fort Pierce and Port St. Lucie," says Shanaphy. The team has expanded to Miami, Jacksonville and now with Erin... all the way to Los Angeles!

The team's 24 hour fitness hotline is Toll FREE on 1-866-439-2928

Get Fit At Home Expands To Los Angeles!

2008-11-30T10:35:00.000-08:00

Beverly Hills, Studio City, Burbank, West Hollywood!

With Erin L as Head of Personal Training in Los Angeles, www.get-fit-at-home.com is expanding to the City Of Angels, Los Angeles.

With highly qualified personal trainers, fitness experts, Pilates and Yoga instructors and weight loss specialists on board, the team of fitness professionals at Get Fit At Home are now making inroads into the California market.

Erin, who has worked with Harley Pasternak (personal trainer to the celebrities), has over 8 years of experience in the personal training business and set out with Get Fit At Home earlier this year. A former Souther States Bodybuilding and Fitness Champion, Erin has worked with some of the biggest A-List celebrities in Beverly Hills, West Hollywood and Los Angeles. She is truly a celebrity personal trainer.

Erin's team of fitness experts are now on hand to work with you one-to-one in the comfort of your Los Angeles home. No gym membership fees, no gas wasted on trips to the gym or time waiting for machines or a public shower - just time with your personal trainer in the comfort of your own home or local park.

Want that bikini body you have always dreamed of? Well we know how to help you achieve that! With a complete fitness program as well as diet and nutritional plans, we can work with you for that additional weight loss for a special event like a wedding or birthday or just so you feel more confident in that backless dress or at the beach. What are you waiting for? Call Erin today TOLL FREE on 1-866-439-2928 or email her at erin@get-fit-at-home.com and get one of her team out to you for a FREE Consultation and Health Check today! You have nothing to lose, but weight!

Thanksgiving Turkey

2008-11-27T13:27:00.000-08:00

Well, it's my first year in the United States and the first time I have ever celebrated Thanksgiving. This is a great holiday for one reason. Protein. I need it as I am trying to stay more and more active through the winter months and my protein needs are rising. The experts say we should have one gram of protein for every pound of bodyweight per day - at minimum!

Well Thanksgiving Day is Turkey day and I am just relishing my evening meal tonight. Heading out with friends and family, I will pass up on the cranberry sauce here (it's like jello compared to what I am used to at home in England which is more like a sauce) and is full of sugars. But the turkey (with a bit of gravy) is a perfect, healthy meal and I look forward to my first holiday meal here in my new country.

The World Series

2008-10-24T04:17:00.000-07:00

It's funny. This is my first year living in the USA and watching with intensity baseball and America's "World Series". Even though I am British by birth, it does not offend me that the American's call their baseball championships "The World Series" - even though it's a far cry from "The World Cup" which is soccer's earthly championship. Or Rugby's "World Cup" which brings together all the rugby playing nations from Australia to America to Argentina (and that's just some of the A countries).

But there are some other wordings that I am confused about. The word "Pennant". It used to be used a lot more when I watched the playoffs back on Channel 5 in the UK. Now it is the NLCS and the ALCS - what happened to the good old fashioned word Pennant. One team would win the American League Pennant and one would win The National League Pennant. Now we are in computer speak. ALCS and NLCS. I don't like the modern wording or abbreviations. Can we go back to Pennant? I'll let the Americans keep "The World S

Top 10 Reasons To Get Fit At Home!

2008-10-12T10:42:00.000-07:00

From the Get Fit At Home Office in Vero Beach, Florida, we have created our top ten listing for getting fit at home. (Drum Roll Please...)

#10. Save Time: No need to pack your gym bag, as your clothes are right at home. Change in the comfort of your own bedroom. No rushing to the gym and trying to find a parking place. Our trainers are the ones who have to rush around. You just have to be ready to get fit at home and concentrate during your session.

#9. No Sweaty Equipment: Ever pick up a free weight and find it sticky from someone else who just used it before you? Not a problem when you work out with one of our personal trainers. We clean all our fitness equipment between sessions! We bring all the equipment you will ever need.

#8. No Gossip or Work Colleagues: There is no need to worry about who will be at the gym or if a fellow work colleague that you do not want to see is there... it's just your trainer and you.

#7. Your Own Shower: No need to wear flip-flops to avoid athlete's foot. It's your own bathroom and shower you will retire to after an hour's killer workout designed for just you to get fit at home.

#6. No Gym Membership Fees: You don't pay for the gym to be open 24/7. You only pay for the time we work with you, even though our Get Fit At Home trainers create a bespoke fitness program for you even when we are not there with you.

#5. Help The Environment: Do you know how many towels gym locker rooms go through for just one use? All that water, all that washing detergent. It's terrible for our environment. One Get FIt At Home Vero Beach personal trainer visiting 8 clients cuts creates 8 fewer car journeys to and from the gym.

#4. No Staring Men & Women: Most of us do not want to be a part of the meat market at the local gym. Unless you look good in spandex, we do not want to be showing ourselves to complete strangers. Most of us do not look good in spandex.

#3. No Nursery Required: Never lose site of your baby or child. Our personal trainers have worked with post natal clients, helping to regain their pre-birth physique with the infant right in the room. You can run with your baby right with you - don't leave your child in the company of a stranger. Workout with your baby at your side, safe and supervised.

#2. Comfort & Privacy: Most of us do not want to be seen in our least attractive state as we try to burn the fat and sweat out the toxins from within our body. Why should we have to do this in public view in a gym? Train in the comfort and privacy of your home or quiet complex fitness center.

#1. Save Money: No gym fees. No gas miles. Our personal training fees are not passed back to a gym to cover the gym's overheads, so our personal training fees are, on average, 12% lower than your local gym's trainer fees.

Take advantage of all the Top 10 Reasons by calling our professionals today Toll FREE on 1-866-439-2928. 24 hours a day, 7 days a week. Or email us for a FREE consultation today at post@get-fit-at-home.com

Publix And Eating At The Mall

2008-10-06T07:22:00.000-07:00

Eating At The Mall

Working this weekend at our stand at The Indian River Mall, we looked out upon the food court. It's not easy to eat healthily at the mall. Even when I ordered a salad, the dressings that were on offer were oily and full of fat.

I was amazed, however, to see the large majority of people in line for the fried chicken stand. Perhaps one of the worst types of food to eat in terms of carboydrates, fat, cholestorol... you name it, anything fried is probably bad.

Most of our inquiries on the day were for nutrition - perhaps it was a good location in the food court. Our resident nutritionist, Elizabeth, was on hand at the stand to help and guide people through their initial questions. Elizabeth will book herself out at an hourly rate to visit the home, go through the pantry and the fridge, and even take our clients to Publix for a week's shopping trip! She's a well-educated nutritionist and dietician and weight loss specialist, so there's nothing stopping you from using her broad knowledge. She travels from Sebastian to Stuart and knows every Publix along the way!

Thank you for all those who came to the mall to support us this weekend. We had a fabulous show and really enjoyed working with The Indian River Chamber of Commerce as well.

Goldman Sachs & Morgan Stanley

2008-09-22T04:24:00.000-07:00

Invest In Your Health

There is no wiser investment than your health. At least you know where your money is and where it is going. With the announcement today that the U.S. Federal Reserve will now oversee and regulate the last two remaining Wall Street investment banks, there is no question that Wall Street as we have known it for the past 20 years is no longer. But your body is still here.

I have been watching CNBC this morning and they are saying it is an end of an era. I can see why. There is no longer space for risk in the financial markets. I wonder why people risked their money as much as they did. We don't risk our health, why should we risk our monies. We should listen more to our bodies. That's what I tell our fitness professionals and our clients everyday: Listen to our bodies.

So, let me know if you think there is a wiser investment than your own health. Your own body. Your own fitness. Start thinking about where you get your advice and wonder if you will be there for your child's graduation from college... or your daughter's walk down the aisle. Invest now with us. At least you won't be losing your money, as you have done with the banks. You will be using it as a wise investment.

The Biggest Loser - TV vs Reality

2008-09-17T11:14:00.001-07:00

Last night's opening two hours of The Biggest Loser once again stars Jillian Michaels, a health and fitness guru without comparison. Here book, The Final Cut, is in itself a staple of many cooking shelves with hundreds of recipes to help all of us maintain a leaner physique.

Here at Get Fit At Home (that's me running with my trainer Claron supervising!) we supervise and teach machinery and the reasons for working with the machine thoroughly before we ask a client to start with a workout.

However, there is much at fault with the TV show. Possible trouble begins with the fact that The Biggest Loser gets caught trying to be too much entertainment, rather than seriously looking at the issues at hand in obesity and weight loss, both from an outside viewpoint and from within the show itself.

Quietly, there were two men who did not actually partake in the climb up the hilly challenge, and the reasons why were not allowed to be part of the challenge were never really mentioned or shown to the TV public. For health reasons, we the viewers, should know the why and wherefore.

Surely, there are constant observations made by the show's doctors and fitness professionals off-screen and we should really be a part of that, even if it means the show's content is not all that entertaining. The show relies on all of us having feelings for the contestants. Indeed, we do as some of them have never ever been on a treadmill before - one admitted that "I have never been inside a gym." We don't see the footage where they are being taught how to operate the machinery - which is highly important to avoid injury and further long-term effects.

Clearly, one can log into The Biggest Loser website and find out a lot more of the information discussed above and have these issues at our fingertips, but for the millions of us who just watch the show, we should be worried that we are getting caught up in "reality TV" and not the reality of actually losing weight safely and healthily.

Body Pump

2008-09-14T05:32:00.000-07:00

You know, I used to do bodypump in the gym for years. I really enjoyed the social aspect and the music. But to be honest with you, I didn't notice that much of a difference in my physique throughout the two years I did bi-weekly classes.

The issue I have with Bodypump is that your body gets used to it - even if the makers of the program change it every so often (on average 3 months according to the instructors). I have to say, in order to really burn fat and gain muscle definition, one has to "shock" the body and "pump" the muscle in a different way each time you workout. I agree with this and Bodypump, although a good workout, just doesn't add enough for me to keep the definition and the bodyfat low.

I'd rather hit the weights, do 15 to 20 reps and mix and match flyes with presses and then narrow grip pushups with hands on top of the medicine ball! Try that one for your health!

Sarah Palin

2008-09-05T06:36:00.000-07:00

The Sarah Palin Workout!

It's refreshing to have a politician who is interested in the outdoors and working out. Sarah Palin is a runner and says she does some of her best thinking and speech writing while she runs. Because she is based in Alaska, she can run in sunlight as late as midnight. Nothing like burning the candle, but all in the name of health and fitness.

You can read all about Sarah's running and lifestyle (believe me it's a life full of reward and family and work) at an article here in The Wall Street Journal. She used to run 7 to 10 miles everyday, but with her recent pregnancy, she switched to an aerobics class at her local gym. But now, as we think as well, she is training outside the gym environment which she enjoys. How can you not when you have Alaska as your backdrop. It's so gorgeous outside. We here at Get Fit At Home think home fitness is the best way forward just like Sarah Palin!

Sarah Palin is now back and running on average 3 miles a day. "Conventional running is my sanity, " says Palin. Palin does workout often at home and has a set of dumbbells at home and uses them quite often. She does have a treadmill at home too. I can see why since in the dead of winter there is not a lot of sunlight in Alaska and there is a lot of snow, something not that easy to run on or in. She admits that most of her upperbody strength comes from snowmobiling. I have to admit, living in Florida, snowmobiling never occurred to me to be a great upperbody workout!

I believe that fitness can destress one's full life and I am sure it's the same way with Sarah. She herself says she gets time to think while running. Finding time like this is so important - to go outside the mundane tasks of everyday and create mindspace time.

Let's go running and take on the world. Sarah Palin does and I think it's a great recipe.

Live In & Travelling Personal Trainers

2008-08-30T01:22:00.000-07:00

Live In & Travelling Personal Trainers

Ever Dreamed Of Having Your Own Travelling Trainer?

Well now, it's possible. With our great team of trainers, we can work with you through that next business trip, or family travel holiday.

How would you like to have a private lifestyle therapist and personal trainer work and live with you at your home or travel with you? Well, that is what we here at Get Fit At Home are now able to offer world wide. We have worked with some of the most famous figures in the world: Madonna, Marty Pellow, and more as their exclusive fitness and lifestyle professional. Now it’s your turn!

Seven days a week, 24 hours a day, we will be there at your home for advice, cooking, working out, cleaning out and cleaning up your lifestyle. We live in or live out (nearby accommodation) to ensure you make those changes in your life you have always dreamed of. We call it Lifestyle Therapy For Change.

Declutter Your Life!

We start by decluttering your life. Through decluttering your home and creating space, beginning with your kitchen, we strive to support a change in your lifestyle and eating habits. We work with you, one on one, with your diet and nutrition. We are there, on hand 24 hours a day, to provide the motivation and the inspiration, the knowledge and the coaching for food intake and food combinations and calorie counting. Working with you with the tape measure, watching and analysing your progress, you can’t match our live-in programme in any way.

Improved Sleeping... Guaranteed!

We simply look at how your space and your living arrangements affect your mind, your body and your spirit. With your bedroom, we clear out the old, the memories that might haunt you at night, and free you to a new relative space. Lots of books and magazines in your room? Imagine the space without them. Imagine the better air quality, the light openings and more. Space induces a better sleeping environment.

Colour Therapy

How does colour in your environments affect you? Do you have soothing colours in your bedroom or harsh tones? Take us to your office and let us clear out your workplace, creating space for thought and organisation. We have even acted as personal assistants! How would you change the colours of your life? At home and at work? These are all questions to which we help you attain the answer to create a greater life experience.

Lifestyle Theraphy For Change

It’s not just life coaching we are offering. We are offering motivation, inspiration and health coaching all wrapped up in one. We call it Lifestyle Therapy For Change. We investigate and work with you in every facet of your life and look to improve each and every moment you possess whether at work, play or at home with family and friends.

Past Experiences

One of our clients flew us to Miami and we spent a month cleaning out his home, filling his fridge with the right foods, working out with him daily after work, organising his work commitments, and completely changing his lifestyle. He now has a healthy mind AND body and has placed time and space at the top of his priority list. We can only accomplish this if we reside in your own home or nearby accommodation. We are the complete answer to today’s fast-paced lifestyle.

Claire Harrigan, who manages our lifestyle therapy department, is a qualified holistic designer, with knowledge and training in feng shui, homearoma and space clearing. Her special awareness and use of space is unparalleled. She operates her very own lifestyle therapy hotel in East London and has worked with some of the experts on Britain’s Channel 4 in terms of lifestyle therapy and lifestyle change. Also a highly qualified yoga instructor and personal trainer, she looks to combine her holistic training with workouts that exercise the mind and the body and the space at home to create a new aura in and around her client. She has trained her own team of professionals and they are available to travel world-wide for up to 28 days. We have clients currently in Paris, Miami, London, Edinburgh and Munich, Zurich, and Monaco. If you want to change your life, we are the team to help you do it. Call Claire Harrigan today on (772) 539 7400 or email her at claire@get-fit-at-home.com right now.

Rates:*

Save Now

Day Rate:	$600
Work Week Rate (5 days):	$2,500
7 Day Week Rate (7 days):	$3,000
4 Week Rate (28 days):	$11,000

*Rates do not include expenses. All travel and accommodation (if accommodation is outside the living space, ie hotel or travel hotel if travelling on business, etc) are to be paid by the client in advance. Booking fees are non-negotiable and non-refundable. 50% is due before travel takes place with signed contract from client. 2 references, one professional and one personal, required with signed contract and 50% deposit and travel costs and tickets.

Live In - 24 Hour Personal Training & Lifestyle Therapy

2008-08-10T09:21:00.001-07:00

Your Personal Trainer Lives With You Or Travels With You!

That's right! We have a new team of personal trainers, lifestyle therapy consultants and fitness professionals who will work with you 24 hours a day, 7 days a week. We either live in with you and your family, reside in a nearby hotel, or travel with you - we'll even help you manage your day and time better!

Perfect For Busy Mothers Or Full-Time Business Professionals!

Business travel? We'll Travel With You! If you're a high-powered businessperson with just no time to source a personal trainer in each of the cities you are travelling to, call us and we can arrange one of our insured and qualifed professionals to travel with you. We have a dedicated office staff and fitness professional staff that can arrange travel logistics and immigration with you. Whether it's just personal training you are looking for, or someone with that organisational touch, we can meet you wherever in the world you are going and keep you up to speed with your fitness goals and lifestyle change.

Some of our past clients have been celebrity singers on tour... athletes doing charity work who didn't want to lose that extra bit of muscle on their travels... or company executives who just want to maintain the advancements they have made in their own personal fitness.

Claire Harrigan, our head of Live In Personal Training, is highly experienced in this regard. Presently travelling with a client back and forth to Miami and based in Miami Beach, Claire has qualifications in not just yoga and personal training, but she also has he BA in Business Studies as well as a degree in Architecture and Design. She is not JUST a personal trainer, but can arrange a whole time management, lifestyle therapy and personal training plan as one complete programme - at home, or on the road. Her team of highly qualified professionals all have full US or UK passports, Visa Waivers and can invoice you in either UK£ Sterling or US$ Dollars.

Here's Claire, drinking water and keeping her client hydrated at the pool at The Ritz, Miami Beach. So please click and visit our new webpage with our travelling and live-in personal trainers at Get Fit At Home Live In Personal Training.

Call Claire Harrigan today in the UK directly on +44 (0) 845 217 7566 or in the USA on + 1 772 539 7400 and she can arrange the right live-in professional for you today! Or email her at claire@get-fit-at-home.com

Dara Torres

2008-08-10T04:14:00.000-07:00

Mom's At Their Best Physical State!

Dara Torres - Olympic Swimmer

Age is no longer such a factor, as evidenced last night in the Womens 4x100 meter relay. Although the USA women did not win gold, their anchor swimmer Dara Torres demonstrated why she is a master athlete and almost brought back the gold for her younger team members who did not keep up with the competition in the pool for Gold.

This woman's body has been described as "insane" Within a week and a half of having her second baby she was back in the gym working on biceps and triceps. Within three weeks she was swimming again. Dara workouts like a fiend and has not let pregnancy or children slow her down. She is a role model for all us mothers who say "we just don't have the time." Dara has the time for family, and the Olympics!

Melanie Roach

The Today show featured Melanie Roach, who has a child with autism, and yet she has one of the most beautiful, yet powerful physiques in the world. As the number one lifter qualifying for the U.S. Olympic Team, Melanie finds the time to tend to her family needs and yet stay fit and healthy and trained for her Olympic goals.

Both women's workouts in the gym are 4 to 5 days a week, one and half to 2 hours each time. A lot of core work and fluid strength for Dara. More power lifting and strength motion for Melanie. The reasons they have catered their workouts for their own benefits is to win Gold.

Let's hope both women perform to their utmost at this year's Beijing Olympics. Good Luck Mom!

Boppy's Beach Market Fitness

2008-08-08T04:27:00.000-07:00

I just wanted to stop in today to announce that Boppy's Beach Market and Vero Beach Fitness are teaming up to bring you fabulous fitness fun! Every Tuesday and Thursday morning, starting at 8 am at we'll meet at Wabasso's Boppy's Beach Market, split into groups and do an hour's workout with our personal fitness professionals.

From beach walking and running, to circuit training, to beach tennis, to yoga and Pilates, we can offer the realm of possibilities. And following your hour? You can duck into Boppy's for your healthy breakfast or some cool juices or some rejuvenating coffee.

Your first session with us is FREE! So, why not come down to Boppy's Tuesday, September 2nd and try Vero Beach Fitness for FREE! You can't beat the fun and fitness! All just at Wabasso Beach! For more information, just give us a ring on (772) 539 7400 or email me at sophie@get-fit-at-home.com - See You There!

Fort Pierce Fitness

2008-07-31T13:48:00.001-07:00

Farmers Market Saturday Mornings!

I love going down to the farmers market on the Indian River in Fort Pierce on Saturday mornings and I just wanted to tell everyone about it. I am not sure there is a better place to purchase your weekly supply of healthy vegetable produce. There are three big stands all competing with each other so the prices are great and the taste is delicious.

I can also recommend the mussels from the stand near the parking lot. They are great. I get them every weekend and the fisherman ices them up in a brown wrapper and then layers them in so they stay crystal cold all the way home. I just get home and make mussels marinara either Saturday afternoon or Sunday evening - depending on who's coming over!

I notice there are a lot of Fort Pierce fitness fanatics picking up their foodstuffs - women just out of their circuit training class and also male fitness professionals with their wives planning their weekly diet! I love it.

But the best part of it all... is feeding the fish over the wall with a bit of my croissant while having my morning coffee with the my dog Cocoa... nothing better on an early Saturday morning. It's only two days away now!

Diet Foods: Tomato & Beer

2008-07-29T08:28:00.000-07:00

Red Food Alert!

There are so many misconceptions about dieting and food, that I am sure I cannot answer to all the faulty advice and fads, but I can do my little part here at Get Fit At Home, Vero Beach.

Someone asked me the other day while we were lunching at The Village Shops near John's Island Fitness about what to eat. On the menu was Vegetarian Chili and Gazpacho. A lot of people don't realise that Gazpacho is just cold tomato soupin reality. Did you know that a normal bowl of Gazpacho only has 50 calories in it? To entice it to our taste buds, most chefs do use some salt and on average it's a bit high on sodium with 200 grams. But compared to the Chili, which has 300 calories and 5 grams of fat... there is no comparison. Besides, cold soup is good in the middle of the hot summer. And I have always thought tomatoes can't be that bad for you... in fact, they are quite healthy!

As the summer parties continue, I have been visiting my friends, Lars and Anette, at The Keg Shack in Sebastian to buy my beer. My husband tends to drink Samuel Adams Light (aka Sam's Light) but I don't quite agree with his taste buds when it comes to beer. For me, if I am going to have a beer, I want something tropical. Lars Hakansson, who runs The Keg Shack, Sebastian, says his most popular beers are the Hawaiian brews. But for me, after a hot day in the sun, there is nothing better than a couple of Coronas. Did you know that two Coronas are better than one Pina Coloda? 300 calories in 2 Coronas vs 623 in a Pina Coloda! They always say 2 of something is better than 1 of another! In case of beer, this is true!

So in terms of summer fitness and dieting, go on, and have a couple of beers. Just don't tell your Vero Beach personal trainer here - ignorance is bliss!

Get Fit At Home

2008-07-28T13:14:00.000-07:00

Vero Beach Is Great!

Hi there y'all. Having now opened up my site at Get Fit At Home in Vero Beach I thought I would let you know how wonderful the people here on the Treasure Coast in Florida are. Having been born in Britain, I never expected such a warm welcome from the personal trainers that I am working with like Sheryl and Pamela, or the Kettle Bell instructor, Nick, from Fort Pierce. Even some of the Vero Beach personal trainers that I have met and have not decided to work with us just yet, like Tracy in Sebastian, are really sweet and hope that I can make a go of my fitness project here in Vero Beach.

I moved here just in December and have been hard at work setting up the Get Fit At Home website and looking to expand just between Port St. Lucie through Vero Beach and up to Sebastian. It's a lovely part of the world, especially now that the snow birds have gone North to enjoy a somewhat cooler summer. Although, from what I hear, New York is pretty darn hot.

I sauntered down to Miami this weekend with friends from the UK who are staying with me for the next week and saw that the business I am in, personal training, is much busier even in the summer months down there, but I have to assume that is just because Miami is bigger and less seasonal. Anyhow, I had my friends take this photo of me on the beach - I never looked this relaxed in a stressful office in London!