Start Your Practice Today

YogaImage.Tara.tagxedoWhenever I tell people I am a yoga teacher it is most often followed by them telling me how much they want to do yoga… then in short order a myriad of reasons why they have not or can’t.

So today, I bring you three quick reasons: Why you should start today! Followed by three quick ways to start a practice TODAY!

3 Quick Reasons: Why?
1) Possibility and Positivity

There is more to this life than the negativity we are pummeled by on a daily basis (i.e. The news, your boss, relationship drama). Start practicing today to let possibility and positivity engulf your life. The negativity in this world will not go away, but you will gain a better way of coming into contact with it.
Just like anything it will NOT come to you if you only practice once a month. Consistency is key.

2) Your Body will thank you.

There are endless benefits that your body will receive from the practice. I couldn’t possibly list them all but…

Twisting postures promote better digestion, think of it like the rinse cycle on your washing machine, only for your intestinal track. Lovely! The lengthening and strengthening of your back/spine will keep the back pain that plagues so many of us at bay. Have you ever felt what it feels like to BE in your FEET? Seriously. We are “on” our feet all day but to be “in” your feet is something really cool. If you are at all curious, what are you waiting for?

3) Give your Mind a break.
When you come to class it is your time to give someone else the keys to your car, let them do the thinking. You get to focus on the feeling, the movement, and your breath. Let go of all of the things you feel you need to be doing. The life tasks don’t go away but you will notice that through yoga you have gained access to a new way to navigate. Access to move throughout each day with ease and grace.

3 Quick Ways: How?
1)Sit Down (anywhere, seriously anywhere) Draw a Breath in through your nose for a count of 10, at the top of the breath pause, and exhale through your nose for a count of ten. Do this 5x’s
2)Come to a table-top position, inhale, bow and drop your spine down toward the floor, lift your head and heart up to the sky- Cat, Exhale, arch and round your spine toward the sky, Chin to Chest. Do this 5x’s
3)Clear your Calendar for Sunday from 9:30-10:45AM and meet me (Link to Bio Page, jump to Tara McGeachey) at Fitness Fusion. Let’s be well together.

Just remember you can roll out a mat anywhere, heck you don’t even need to roll out a mat! Just come as you are, be honest with who you are, and let the world fall in place around you.

Be Love,
Tara

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Your Best Investment is In Your Health!

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Sandy is one of the most inspirational people I know.  She recently turned 70 and can do pushups, TRX rows, and plank it out longer then most.  Her attitude about life is uplifting and her willpower is admirable.  I feel lucky to have spent the past four years as Sandy’s personal trainer.  She has helped me realize the true power of exercise and it’s ability to transform, strengthen, and enhance a person’s life.

photo-1Whenever I take on a new client who is scared of getting started with weights or I see the look of discouragement in their eyes when they point out how weak they are, I reference Sandy.   I tell them about my 70 –year-old rock star who does Pilates with grace, lifts 24 lbs. over her chest while balancing on a stability ball, and just learned how to hold downward dog 2 years ago.

photoSandy started strength training in her early 60s and never looked back.  She has stuck with her commitment to a healthy lifestyle, crediting it for her strength, stamina, and wellbeing.  When I first met Sandy she was nursing and would sometimes come to a session the day after a 12-hour shift.  On those days we would take it easy and focus more on Pilates and stretching, and 90 percent of the time she always felt renewed after a session.  She has since retired from 40 years in nursing and has kept up with her weekly long walks as well as consistently doing Pilates, strength training and some yoga.

I asked Sandy what she has to say to people who say they’re too busy to workout. “Your best investment is in your health!  If you don’t take care of yourself how can you have enough energy to be there for your family? You have to make the time!”  she advises.  Sandy has created the habit of working out and says she wants to continue to exercise and focus on staying healthy well into her 90s.  I look forward to continuing our plank challenge together to see if she can hit a new personal best, since Sandy shows me that anything is possible!

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CocoMangoBerrynana Shake

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Refreshing like a Caribbean cocktail!   Rehydrate and refuel with this protein packed tasty tropical shake.

1 cup 1/2 of Almond Milk

3/4 Cup Frozen Mang0, Strawberry, Pineapple Medley

1/2 Banana

1 1/2 Tbsp. Coconut Oil

1 1/2 Tbsp. Ground Flax Seed

1 1/2 Scoop Vanilla Whey Protein Powder

Now close your eyes and imagine  yourself drinking this shake in the Tropics!!

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Fit Mama & Me Class

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The tots and moms had a blast in one of four free Fit Mama & Me Classes today!  We planked, lunged, walked and stretched with our little ones all while singing and laughing together.  Talk about making a workout go by fast!

The class consists of 3-4 blocks.  During the first block mom gets her sweat on and toddlers will be in their strollers while mom engages her child with exercises, games, and songs.  The little ones come out of the stroller for the second block and does abdominal mat exercises with mommy.  For the third block we play Mama Says, our version of Simon Says.  Mama has toddler follow her lead while she does various exercises and stretches.  And for our final block, weather permitting, mommy and me head outside for a walk along the bike path.

Class for 18-36 month olds will meet each Wednesday starting Sep. 11th at 9:30 AM.  We will meet at the studio and if the weather is nice we’re out the door and onto the bike path for a walk.

Class Price: $8 single class and $30 for a 4 Class Card

E-mail: Fitfusionri@gmail.com to register for classes

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Rasbutter Banana Cinnamon Shake

RECIPE

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1 1/2 Scoop of Vanilla MLS Whey Protein or Your Favorite Protein

1/2 cup of Raspberries

1/2 Banana

Splash of Vanilla

Splash of Cinnamon

2 tbsp. of Chunky Teddy’s Peanut Butter

1 tbsp. of Flaxseed

1 3/4 Cup of Almond Milk

100% Delish!!

Posted in August 2013 | Leave a comment

Fall into Fitness-4 Steps to Success

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Fall into Fitness-4 Steps to Jump Start Your Way into a Fall Workout Routine

Where do I start? This is a question I get asked often as a personal trainer & group exercise teacher. So many people feel daunted by the idea of beginning a fitness regimen that they end up not even attempting to take the first step. I’m going to take the mystery out of starting a new fitness routine with these 4 simple steps!

Step 1: Break out Your Calendar

One of the best ways to make sure you’re fitting exercise into the work week is to schedule it into your calendar just as you would any other workout_calendarimportant appointment. Many people are likely to keep their doctor appointments and scheduled meetings for work or other professional commitments, so it’s equally as important to schedule time in the calendar for your health. I often encourage clients to take a look at their calendars on a Sunday and map out the days and times that they can fit in their workouts. With a clear plan you will be more likely to check fitness off your list.

Step 2: Set Attainable Goals

goal_settingIf I had a dime for every time someone told me they were going to workout every day as part of their newfound enthusiasm for fitness I could retire. I don’t like to set my clients up to fail, I want them to succeed for the long haul. I recommend setting realistic goals as opposed to hitting the ground running and not even being able to finish the month out because you have hurt yourself or are burned out from doing too much all at once. This is a recipe for disaster and can sabotage your plan.

Fitness is a lifelong journey and a lifetime commitment. It’s not about the short-term fix that will give you immediate satisfaction. If you’re looking to change for the better then look at your journey as a lifestyle change with longstanding results and immeasurable health benefits.

If you’re a beginner, I suggest starting out with 2-3 days of cardio activity and 1 day of strength training per week. Your cardio activity can range from 30-40 minutes and you will want to be working in your target heart rate zone. If you would like to know what your target heart rate zone is, plug your age and exercise level into this calculator: http://www.active.com/fitness/calculators/heartrate?force_a2=y
Your weekly strength training session will involve weights and will endure between 20-30 minutes. By setting achievable goals you will feel more confident about committing to fitness throughout the year.

Step 3: Make the Most of Your Time.

If you’re going to devote time in your week to working out make that time count! I would rather see someone doing strong intervals on a treadmill or strength training circuits with weights for 20 minutes then spinning their wheels on a stationary bike for an hour. If you are really limited for time then do strength-training circuits. Think of these intervals like cardio with weights. Perform 4-6 weight-training exercises, each enduring 30 seconds. You would repeat each circuit 2-3 times with rest between each cycle. This is by far one of the most effective and efficient ways to boost your metabolism, build lean muscle mass and make your workouts count!
Danielle Rogers of Fitness Fusion trains a client in Downtown Bristol

Step 4: Get extra help & motivation from a personal trainer

Fusion-22If you want more guidance on how to perform strength training circuits or how to hit your target heart rate zone then work with a personal trainer. Many gyms offer free consultations with a trainer when you initially sign up. Take full advantage of that time with a professional. Ask as many questions as you can to help learn your way around the equipment. Tell your trainer what your main goal is so that he or she can help create a program that focuses in on your objectives.

If money is an issue but you would like the benefits of working one on one with an expert then hire a trainer to work with you on a bi-monthly basis. Ask your coach to create a program for you that you can do at home or at your gym. Then every few weeks you can meet with your trainer to progress your program or write you a brand new one to help keep your routine fresh.

Posted in August 2013 | Leave a comment

August 2013

August 15th 2013 Barrelates, Vino & Healthy Treats!

We all had a fantastic evening at Fitness Fusion’s Fit Night Out Event! After a great rush of endorphins from a fun fusion class of barre and Pilates, everyone sipped on vino and enjoyed delicious healthy bites. Lauren, our nutritionist, made yummy wasabi dip for whole grain crackers with an Asian dressing. I made Thai Chicken Salad Spring Rolls with Peanut Sauce. A fun and fit night out was had by all and Fitness Fusion looks forward to hosting another lady’s night out in the future. Stay tuned for the next great event!
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Home

Welcome to Fitness Fusion! Come experience our beautiful loft studio located in downtown Bristol on the bay at 259 Thames St. Workout in an inspiring and private training environment that offers innovative drop-in classes taught by a seasoned personal trainer!

Choose Your Experience

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Personal Training
Private Pilates Reformer, Chair, & Mat Sessions-View our pricing link for more information on a variety of ways to fit personal training into your schedule.

Work with a personal trainer and/or Pilates instructor who will customize your workout program and help you maximize your results in one-on-one sessions. As part of your weekly private sessions, you will receive e-mail coaching and nutritional guidance.  Sessions can range from 30 min.-60 min. depending on your goals and budget.

Group Exercise Classes-$12 drop in and $100 for a 10 class card (Save $20)

Currently all group exercise classes are on a drop in basis.  Fitness Fusion offers a variety of cutting edge fitness classes that will keep you motivated and inspire you to be consistent with your weekly exercise program. From Pilates to TRX, cardio-barre to our signature Fitness Fusion class you will have the opportunity to take classes that will challenge you to play with your edges and help you achieve the results you’re looking for.

Small Group Training-$20 per person.  Reservations are necessary and can be made by calling 401-603-6282 or e-mailing us at Fitfusionri@gmail.com

Want to share the cost of a personal trainer?  Work out in smaller groups of 3-5 people. Exercise with friends or join in on a group set up by our trainers. You will receive a more intimate work out experience in a small group setting that enables you to receive focused instruction from a professional.

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