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Oh No! My Inner Demon is Keeping Me Up at Night!

This morning my iPad wasn't working- no sound. I checked all the usual spots- maybe the airpods or headphones were connected or maybe my speaker was connected. Nope- all "normal". 

Next I did something very unusual. I turned it off. I powered it down and let it rest. Guess what? It worked. A few hours later I turned it back on and now I'm listening to lovely music as I work at my desk. Magic!

Normally this type of incident would send me over the edge. I'd poke some buttons only to get more frustrated with not being able to fix the problem because honestly, I don't really understand how the thing works in the first place, and that would get me even more frustrated. Then I'd probably start looking for a replacement, assuming that the contraption is broken beyond repair and once again being thankful that I have Apple care for just this type of situation. Yes- I have a slight tendency towards over reaction. 

This time though I stayed calm, simply turning the thing off and...

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It Takes Courage to Take Care of Ourselves

 

“Life shrinks or expands according to one’s courage” ~Ananis Nin

I don’t think of myself as courageous. Other people think I am because it’s so easy for me to get up in front of people, but for me, that’s not me being courageous. That’s me having the best time ever!

To me, courage is speaking from our hearts and staying true to ourselves. In order to be courageous, we must know ourselves, accept ourselves, and be courageous enough to live our lives in a way that honors who we are and what we stand for. 

Now this might be kind of a heavy subject coming from a Health and Fitness Coach, but I think it takes a special kind courage to take care of ourselves. 

Many of us know we should be doing a better job of taking care of ourselves. More exercise- less Netflix, more veggies-less pizza, more water-less wine, more sleep- less caffeine, we get it! I’m sorry, but my idea of a good time on a Friday night IS Netflix, pizza, and a...

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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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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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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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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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