21 Day Virtual Fitness Challenge

❗️𝗖𝗼𝘃𝗶𝗱-𝟭𝟵 𝗵𝗮𝘀 𝘀𝗵𝘂𝘁𝗱𝗼𝘄𝗻 𝘁𝗵𝗲 𝗴𝘆𝗺𝘀 𝗯𝘂𝘁 𝗱𝗼𝗻’𝘁 𝗹𝗲𝘁 𝗶𝘁 𝘀𝗵𝘂𝘁𝗱𝗼𝘄𝗻 𝘆𝗼𝘂𝗿 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 & 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗴𝗼𝗮𝗹𝘀.❗️

Wich is your biggest struggle? Working out, nutrition, or accountability? What if you had help with all 3?!

𝗝𝗼𝗶𝗻 𝘁𝗵𝗲 𝟮𝟭 𝗗𝗮𝘆 𝗩𝗶𝗿𝘁𝘂𝗮𝗹 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲:
💪3 Virtual Workouts Per Week
💪Weight Loss Guide
💪Power Foods Guide
💪Habit Forming Cheat Sheet
💪Transformation Coaching Call

𝗟𝗲𝘁𝘀 𝗰𝗿𝘂𝘀𝗵 𝘁𝗵𝗼𝘀𝗲 𝗴𝗼𝗮𝗹𝘀! Click HERE the link to sign

Free Weights vs. Resistance Machines

Regardless of your age or gender, you’d be wise to incorporate some form of strength training into your fitness regimen. As we age it becomes even more important.

14-reasons-you-shouldnt-ignore-full-squat-benefits_04Free weight
exercises, include workouts with equipment such as barbells, dumbbells, medicine balls or body weight. They focus on activation from multiple muscle groups simultaneously.

Resistance machines however, are often isolated targeting specific muscle groups individually.

Free weight exercises are useful for explosive type exercises. They are most beneficial for performance development, however it is essential to have a balance of both deepening on the sport and desired outcome. With this considered, if  a performer wanted to improve their vertical jump ability,  sprint or swimming speed, throwing velocity or  running, a specifically selected group of free weight exercises would be beneficial, depending on the performance targeted.

Among the disadvantages of free weights, it can be mentioned that they seem to be more likely to generate injuries among the inexperienced and distracted clients. Proper form will insure reduction of injury. On the contrary, machines appear generally easy and safe to use.  Considering this, beginners should choose machine based exercises over free weights when they starting.

It should also be noted that it is difficult to isolate certain muscle groups such as the quadriceps, hamstrings, hip adductors, hip abductors, and erector spinae with free weights. Although, all of the forementioned muscles groups CAN be worked independently with the use of resistance machines.

Both free weights and machines provide progressive resistance training that fatigues the muscle groups you are working on and stimulates strength development. Resistance machines will have fixed movement patterns, whereas free weights may be moved in any direction–this completely allows the body to perform what it was made to do—MOVE.


Overall, it is important to note that both methods of resistance training, provide significant benefits when performed properly. Any difference in strength improvement is mainly associated to a difference in intensity, volume or rest period adopted during the training. The ideal solution is to adopt both of them. Neither type of workout has  demonstrated absolute superiority. Numerous studies have shown that several weeks of strength training results in about 3 pounds more of muscle and 4 pounds less of fat.

I hope this helps you decide which is best for you. At the end of the day, the form of strength training you choose should be based on what your goals are and what makes you feel good & most comfortable. After all, isn’t that what exercise is all about? Have fun & improve your fitness at the same time!  ❤

Exercising While You’re Sick; Should You Do It?

For the passed 6 days I have been under the weather with bronchitis. But the good news, I am on the mend!! Exercise is always a part of my daily routine–except this week. I made the choice not workout  (I did work all weekend serving; so still moving)—until today because I am feeling MUCH better. I thought I’d shine some light on the topic of working out while you are sick.

Sick Dog

If you are sick, ultimately you need to give your body time to rest & recover before jumping right back into your regular workout routine.  That doesn’t mean you can’t workout all together. If you’re like me & you can’t sit still  there are some activities to get you moving if you have the energy to do so.  Walking, light jogging, yoga & tai chi can all help you stay active.

Fit people tend to recover from illness faster than those with a more sedentary lifestyle & often times have lesser symptoms as well. When you feel a cold or the flu coming on you can still continue with your workout routine.  If you start to feel worse after your workout it’s best to cut back. Reduce the time of your workout & the intensity.

Keep in mind the above-the-neck rule: if your symptoms include a runny nose, dry cough or sneezing you should be fine to exercise. Rest if your symptoms are below the neck, such a chest congestion, muscle aches, upset stomach, etc.

Stay home from the gym if you have a fever, stomach symptoms or the flu. If you’re fatigued there’s no reason to work out. Listen to your body. Plus, you’re contagious the first five to seven days. Rest allows your immune system to recover. When you feel as though your illness is passing, ease back into your workout regiment. Cut back on your cardio time & lifting resistance.  As the days continue after–gradually increase your time & resistance until your back to where you were before falling ill.

Forget the scale–start a healthy lifestyle

If you struggle with weight gain and rarely see positive changes reflected on the bathroom scale, stop focusing on the numbers and on & off dieting and focus on maintaining a healthy lifestyle.


Change the way you set goals. If you struggle with the scales and are always disappointed by your weigh-in results, then take a break from weighing in for a while.  Shift your focus to making positive changes such as–eliminating soda, eating more fruits & veggies on a daily basis, or walking / being active for 10 more minutes a day

Stop criticizing yourself. Instead of focusing on all the things you see as ‘wrong’ with your body, look to the great. Everyone is made of up curves, parts & scars that make us each a unique individual. Embrace it! Remember that one size does not fit allWhat suits one person may not suit the next person, especially when it comes to diet and exercise. Find what suits you personally and focus on making those changes.

Embrace healthy eating as a lifestyle.  Diets may work short term and you may lose a few pounds in the process, but more often than not, when we stop the diet we gain back the weight we have lost and then some. When you accept healthy eating should be a lifestyle 7 days a week and not a short-term way to achieve weight loss, you will see results. Focus on permanent changes that will last a lifetime.

Celebrate your success. As you make changes and start to feel healthier and more energized, really focus on all of the steps forward you have taken. When you focus on the positive changes you have made and the goals achieved, this is a surefire way to stay motivated. It will fuel you to make even more healthy changes.

Shop the perimeter of the supermarket. Make the commitment to only shop the perimeter of the supermarket. This is where you will find all the fresh produce—fresh is always best.

Remember, the mind, body, and spirit work as a system of energy, so it is vital to manage all aspects of your wellness. From healthy food and exercise to managing stress levels to factoring in activities daily that uplift your spirit, focus on your system as a whole. It definitely takes a lot more than just eating a salad to achieve good health. Your focus should be on attaining wellness on every level—not just on the scales.


Spring into Fitness


Well spring like weather—(more like summer) is upon us here in PA.  Warm weather seems to get many people more motivated to stick to their workout routine and achieve that “bikini body”.  I’d love to help some of you achieve those results. If you are currently reading this,  I have included a poll below to see what the majority of your fitness goals are. If you’d like to elaborate feel welcome to comment on this post. I will base my upcoming post on the most popular response. Be sure to check back!

21 Day Fix—March 2015 Edition

Good Morning! Have you ever heard the saying—“abs are made in the kitchen.” 21 Day Fix proves this with challenging workouts & an awesome meal plan! 70% diet, 30% gym! Want to start getting results like this?! Contact me!

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Shoeheart Fitness on Facebook

Today’s world strives on social media. To all that are interested in fitness and motivation be sure to head over to Facebook, search Shoeheart Fitness and give the page a like. Here is a direct link; Shoeheart Fitness

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