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"If You want to Win the Lottery, You Have to Buy a Ticket"

"If you want to win the Lottery, You Have to Buy a Ticket"~Sue Spencer, adapted from Elizabeth Gilbert

I watched the first few minutes of Eat, Pray, Love last night and was reminded of this quick little parable: 

“There's a wonderful old Italian joke about a poor man who goes to church every day and prays before the statue of a great saint, begging, "Dear saint-please, please, please...give me the grace to win the lottery." This lament goes on for months. Finally the exasperated statue comes to life, looks down at the begging man and says in weary disgust, "My son-please, please, please...buy a ticket."

If You Want to Win the Healthy Lifestyle Lottery, You Have to Buy a Ticket 

We want to be as healthy as possible. We want to have the energy to do the things we love to do. We want to feel rested from a good night’s sleep. We want to enjoy our lives. Well my friends, you’ve got to buy the ticket. 

I wish I could wave my magic fitness fairy wand and...

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"I Can't Change the Direction of the Wind, ..."

But I can adjust my sails to reach my destination" ~ Jimmy Dean.

One of the toughest things to do is change. We know this. We don’t like change. Change takes us into the unknown, into uncertainty. This creates anxiety and worry. YUCK! Who wants that? 

When the wind changes, we have a choice. We can stay exactly the same, fighting to keep moving towards our destination, battling the wind, hoping and praying that the wind will change back. Or, we can work with our new circumstances, change the sails so to speak, and work with our new circumstances to our advantage. 

I’m a health and fitness coach. My job is to help people through the process of creating positive healthy behaviors. Most of the time my job is to just help bring awareness to a situation- basically help you become aware that the wind has changed and how to work with your new circumstances so you can reach your destination more easily instead of constantly “fighting the wind”. 

When...

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Do You Have Dormant Butt Syndrome?

Are you working from home? Do you have a desk job? Well...that means you might have Dormant Butt Syndrome ...dun dun dun….Oh no, what’s dormant butt syndrome? And is it dangerous? And how can I get rid of it????

I’m so glad you asked. Dormant Butt Syndrome happens when we sit on our butts all day working on our computers instead of moving around. It’s a real thing- look it up! We get Dormant Butt Syndrome, or DBS for short, from sitting too much. 

Along with Dormant Butt Syndrome we might  have another condition called Flabby Ass Syndrome. Now Flabby Ass Syndrome does not have the health repercussions that DBS has, but it can be very annoying, especially when you put on a pair of jeans and notice that the back pockets are hanging down at the back of your knees. 

Ok, ok, all kidding aside, DBS actually does have some physical repercussions, besides Flabby Ass Syndrome. When our butt muscles, aka our glutes, don't work correctly, or not at all,...

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It's Not About WHAT You Do, It's About WHY You Do It!

Uncategorized Oct 03, 2020

 

“Do something TODAY your FUTURE SELF will THANK YOU for!

How do we get healthier? 

  • Move everyday
  • Drink tons of water
  • Eat fresh fruits and vegetables
  • Get plenty of sleep
  • Lead an active lifestyle
  • Get curious/learn something new
  • Maintain a positive outlook
  • Reduce Stress

We know this. The tough part is figuring out what's the right area for you to focus on and how to get started on making some positive, healthy changes that help REDUCE stress, not add to our stress.

These steps are the "How"...how to lead a healthy, active lifestyle.

Now the trickier part is identifying your "why". Why is this important to you?

Ok...story time...

The best workout is the workout that gets done. The best vegetable is the vegetable you will eat. The best bedtime routine is the routine you can do. For example, Jumping Jacks are a great exercise, but they’re not the best exercise for me (very messy...I know...TMI).

For me, the best workout is the one I look forward to, the workout...

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Why the "Just Do It" Mentality Doesn't Work (for most people).

The Fitness Industry’s Dirty Little Secret: Part Two

(Read Part 1 here)

In Part One I discussed what the Fitness Industry’s Dirty Little Secret Is:

We train YOU like we train ourselves. "Do what I do and you shall be healthy and happy like me".

The Nike campaign of “Just Do It” highlighted one of the main truths about a successful fitness program; you exercise simply because that’s what a healthy, active person does. Everyday. Rain or shine. You’ve just got to do it. If you want to look like (insert ideal body image here), then this fitness program (that was designed by an athlete-a trainer- a group exercise instructor) is what you must do. 

100% accurate, true, this IS what works. For exercise to be effective you must exercise Frequently (30 minutes minimum), Consistently (5 days a week), and at an Intensity that is Challenging (break a sweat). That’s the truth. If you want results, that’s how it needs to be done. 

However,...

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Find Out What the Fitness Industry Doesn't Want You to Know!

The Fitness Industry has a Dirty Little Secret that they DON’T want you to know. Want to know what it is? 

As I’m scrolling through Instagram, Facebook, and YouTube, I often wonder, “who’s coming up with these workouts?” Well, me. I’m  one of those “fitness people” who make up the fitness industry. I’m a trainer and Group Exercise instructor, so I am definitely “one of THOSE people”.   I keep telling you if you just move for 10 minutes, it will change your life!  

Back to my point- who’s making up this stuff? Who’s the mastermind behind HIIT training and Tabatas? Olympic lifts and marathons? Hot Yoga and Zumba? It’s people who LIKE to move. Actually, it’s people who LOVE to move. People who love to exercise. People who are motivated by competitions, people who keep striving to lift more, run farther, bend deeper. We can’t imagine our lives without exercise....

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What Happened to 10,000 Steps a Day? Didn't you hear? Steps are SOOO last YEAR!

 

Ugh!!!! I swear, the fitness industry is so annoying! One day we're telling you walking is enough to get you healthier, then the next day we're telling you something different. What gives?

Well, unfortunately, the answer is, as always....it depends. 

What does it depend on? Your goals. What results are YOU looking for from an exercise program?

Today I'm going to to give you definitive, exact answers to the question, "How much exercise do you REALLY need?"

Goal number 1, "I want more energy".

Do you feel tired all the time? Do you have a hard time staying focused on a task or project? Do you need a dose, or two, or three, of caffeine to get through your day? 

Doing just 10 minutes of purposeful movement can significantly increase your energy. Here's the science:

When we do purposeful movement, like exercise, for just 10 minutes, we bring oxygen into our brains and muscles. Oxygen is energy. So think of a 10 minute Fitbreak as a natural "power boost". You're literally...

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How Much Exercise do We REALLY Need?

 

Move more, sit less. That's it in a soundbite. According to the U.S. Department of Health and Human Services, Americans need to move more, and sit less.

Only about 1 in 5 adults and teens get enough exercise to maintain good health. The guidelines are based on current scientific evidence supporting the connection between physical activity, overall health and well-being, disease prevention and quality of life.

Basically, if you want to live a long, healthy, high-quality life, you got to move, and you really should move everyday.

First, what does it mean to not move enough? That's what we call a sedentary lifestyle. You're considered sedentary if you move for LESS than 150 minutes per week. 150 minute a week of moderate activity (brisk walking, water aerobics, dancing, gardening, slow biking) breaks down to 22 minutes a day, 7 days a week. So if you have to walk the dog twice a day- you're good! You are effectively lowering your risk of Type II diabetes, heart disease, dementia, and...

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Sue's Fitness Journey

I guess it's time to tell you about myself! 

I'm Sue Spencer, founder of EZ Fit in 10. I am a Personal Trainer and Group Exercise Instructor with over 20 years experience in the fitness industry. I specialize in corrective exercise (help fix stuff so you don't hurt), beginner fitness, baby boomer fitness, and fitness for people who don't really like to exercise (lol- I know you're out there!)

 My story is a little bit different from other trainers and instructors. Most of the professionals in the fitness industry were at one time or another athletes. I was NEVER an athlete. Yes, I played soccer and was on the swim team, but it never came naturally to me, nor was it EVER easy. Soccer was a struggle because I was never fast, I always got overheated,  and I'm just not very competitive. Swim team was good, until I missed 3 months with a broken arm. When it was time to go back I was so out of shape I gave up (still regret that to this day- if only we could go back and give...

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Welcome to EZ Fit in 10!

Hi! I'm so glad you're here. Welcome to EZ Fit in 10.

First, let me introduce myself. I'm Sue Spencer, founder of EZ Fit in 10. I am a Personal Trainer, Group Exercise Instructor  (Yoga, Pilates, Barre, Strength and Zumba) with over 20 years experience in the fitness industry. I'll tell you more about me in a bit, but first, let me tell you about EZ Fit in 10.

Back in 2005 I was working in corporate fitness- The employees could come down and do a workout on their lunch hour, before work, after work- it was (and still is) pretty cool. One of my jobs was to go up to the different offices and take people through "Fitbreaks". Using resistance  bands we would do different exercises for about 10 minutes just to get the blood flowing and help counteract sitting at a desk hunched over a computer for hours at a time. I thought this was the best idea ever!!!

When I moved up to Sacrament in 2007 I thought wouldn't it be great to start up a business that offered Fitbreaks? But I...

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