Group Class

Group Class
Outside doing one of my infamous sand workouts!

Sunday, December 1, 2013


Results for the 
THANKSGIVING THOUSANDS CHALLENGE
Congrats and awesome job to everyone who participated.
I think I will do this again for a better time.  How about you?

A special congrats to Laurie Struthers, who logged the fastest time!
Of 22 min.

Times:
Beth Curtis 29:40
L.S 22 min *fastest time 
H.P 42.41
D.T 25:44
T.B 29:07

Thursday, November 28, 2013


Hi everyone!  Happy thanksgiving!

I am grateful for all of my friends, family, and for you wonderful people who trust me to be part of your healthy lifestyle.

I put together a thanksgiving challenge body weight workout.  
Complete it and be recognized on my blog.
I'll also recognize the fastest time.
Deadline is this Sunday by midnight.
Have fun!

THE THOUSAND CHALLENGE
Yes- you will do 1000 exercises:)
You can break the repetitions up or try to do all 100 at once.  I recommend some great music.  You will also need a timer.  I like my phone clock "stopwatch" setting for this.

Use GOOD FORM and text/reply with your time!  Winners and participants get recognition on my client success blog and winner gets a bonus workout (just what you wanted, right).

**Begin with a 5 min warm up.  walk, march/jog in place, etc

Ok time to start your timer...
GO!
1) 100 squats, feet hip width apart

No half squats.  Thighs go parallel to ground!

2) 100 alternating back lunges (50 each side)


3) 100 second plank hold

Boooring... Hope you have a good song.

4) Push-ups- 100 total
Yes!  Push-ups!  Nothing will make you stronger.
(you can break these up and do a set or two between each of the other exercises)
-regular push-ups, 10

(Jk.  I like this kid!  You know what a regular push-up is by now)
-push-ups feet on chair/bench/ball, 10

- oil rigger push-ups, 10 each leg (20)

(Lift one leg and do 10 push-ups.  Switch sides)
-cobra push-ups, 10

(Arms are close to body and will slide along ribcage)
-push-ups arms on chair/bench/ball, 10

-plank walk  push-ups, 10 each 
direction (20)

(In plank position with hands on floor instead of forearms, plank, do 1 push-up, then walk hands to the right continuing to hold plank and do another push-up.  Repeat for 10 then switch directions)
-T push-ups, 5 each side (10)

(Do a push-up then twist to side plank for a short hold.  Repeat)
-regular push-ups again, 10

(I posted the baby because by now even 10 regular push-ups might have you feeling like a big crybaby)

Ok you hate me.  Just be glad it was only 100 and I was nice.  I left out the really hard ones.  Oh I love push-ups!!!

5) 100 second reverse plank hold



Position A is what I want
Position B (adding alternating leg lifts) is for those of us who will be eating more than one piece of pie...

6) 100 calf raises
-25 each direction toes point 
middle, in, out, middle


The burn is good.  Keep going!

7) wide stance squats


8) 100 crunches on floor or ball

Bonus points for on the ball if you have one...


9) 100 jumping jacks
C'mon, finish strong.  No wimpy jacks!  I want full energy-I am shouting in your face military jumping jacks!




10) you made it!
100 lunge to front kick 
(alternate sides or do 50 on one side and switch)

I like to refer to the lunge as the god/goddess of exercises. So repeat this mantra in your head while finishing strong, "these lunges will shape me like a god/goddess".  I want you to feel like one at the end of this workout.  Kind of hard to do while counting.

Ok you did it!  What was your time!
You better have beat me.  I'm almost 6 months pregnant.  I'm proud of you for choosing to do a hard workout.  Thad says his workout today will be lifting his fork to his mouth.  You sure beat that!

Happy thanksgiving!  
Beth

Wednesday, October 16, 2013

Walking Nerd

GET READY FOR A PAGE LONG WALKING TIRADE.

I am a nerd.  I just picked up a copy of my monthly personal training fitness journal and about jumped up and down when I saw the cover.  Absolute the best magazine cover ever.  What is it about this cover that made me write the CEO thanking him, something I have never in my life felt the need to do...
I'm in love.  Do you see the MAN on this cover?  Young, athletic, attractive, MALE.  But, no, I don't have a magazine crush on some model.  What I love is that they featured on the cover "Walking With A Purpose" a young MAN, obviously speed walking for fitness, arms pumping and all.  They could have put a middle aged woman or an elderly couple on the cover, what they always do.  The people who are the stereotypical, expected walkers.  But instead they chose a fit MALE.  It's great!   It's totally liberating.

Read on...

How many times have you passed an extremely out of shape, obese or very overweight man attempting to jog when obviously it is beyond his ability.  We all applaud his effort.  (Well, I hope you do instead of snickering to yourself).  But deep down inside we know he will give up, quit, or hurt himself.  I want to stop my car, jump out, and cry "WALK for heaven's sake!  It's Ok!".

Or the younger guy, no dog to hide behind, decently fit, walking alone on the bike path.  He's obviously trying to hide the fact that he's trying to WALK for fitness instead of running.  Apologizing in his demeanor for "just walking".  When anyone passes him he pretends to be looking for something on his phone.  iIt's pathetic.  Just walk and own it.

We live in a culture that degrades "simpler exercises" like "just walking", especially for men of all ages.  We expect them to be running, accomplishing a hard-core mountain hike, or doing some other kind of crazy hard exercise or they're just wimpy men who don't know how to get in shape.  What a lie.  Women aren't immune either.  I see them strapping on the ankle weights and walking with the dumbbells.  Refusing to swing their arms like the beautiful, wonderful man in this picture so nicely illustrates.

Here's what I feel like yelling out my window every time I pass these sadly misinformed people who really are trying (literally, I have to use all my self control to keep driving).
Call it the personal trainer's version of a cat-call.
ME:
STOP TRYING TO RUN!  JUST WALK!
PUMP YOUR ARMS!!!
WALK TALL
GO FASTER
PUT DOWN THOSE INEFFECTIVE DUMBBELL WEIGHTS
REMOVE THOSE UNNECESSARY ANKLE WEIGHTS

You burn more calories, strengthen your important posture muscles, and improve form while avoiding injury by simply walking.  Arms bent at 90 degree angle, no weights.   FAST.  LIKE A DORK.  LIKE ME.  No apologies.

I have had 3 kids and am working on the 4th.  I've gone through weight gain swings and I know what it's like to be 50 pounds overweight.  Yes.  Me.  Believe it.  You know how I lost all that weight?  Walking.  I am in no way degrading other forms of exercise, but today it's about that basic of all exercises, walking.

One day I was out on my normal walk.  I was a bit neurotic I will admit.  Going into my speed walking zone.  I had 1 or 2 of my babies in the jogger stroller.  Can't remember.  Anyways, a young male in a hoodie approached me.  I always get a bit wary when strange men approach me on the street.  Anyways I gave him my "don't mess with me look" and got a good lesson in humility when he gave me a big grin and said, "Lady.  You walk FAST!".  It was maybe the best fitness compliment I've ever gotten.  I broke down and smiled, then whizzed past him, cause hey, I was timing my fast mile walking speed.  Actually I think I walked faster after that.

So the next time you pass that guy trying to walk, give him a break and a smile.  The next time your really overweight/inactive male friend/relative mentions he thinks he needs to start working out do me a favor.  Look at him and say, "Dude.  Just walk.  I'll go with you".
And then go out there with arms pumping like the two cool nerds you are.

The end.


Friday, October 4, 2013

Congratulations to Tricia, who lost 6.5 inches and 1% body fat!

Thursday, July 25, 2013

Do you love your summer workouts?

Hi all of my wonderful friends!

My summer workouts are truly a joy and I hope yours are as well.
I put on the headphones,  blast the music 
(working out to upbeat music is statistically proven to help you work out harder and longer and burn more calories.  Plus it's just fun).
I bike, run, rollerblade
Go to trails on bike/on foot
And yes, I am that weird girl who sings out loud, jumps on her trampoline at 11:00 at night 
 and does yoga in her yard.
True and complete freedom!
Hiking Denali with my sister and cousin
Yes, hiking counts as a totally effective and rejuvinating workout! 
The view from one of my runs while visiting Anchorage, AK
Check out the mountains and ocean
I literally ran from the place we were staying at and "stumbled" upon this breathtaking view.
You can bring a pair of tennis shoes with you almost anywhere for a spontaneous workout wherever you go

Rollerblading with Spencer
Moms and gmas out there-- This is a totally rocking workout!  I stick spencer in the stroller, put helmets on us both, and GO!  If you have other children have them bike along with you.  Sometimes we get 9 wheels going:  me on rollerblades, Spencer in stroller, and Joy and Hyrum each on bikes.

A view from the river path by my house
Take advantage of the areas around you to get out in nature and be active
Not only is the sight incredible but I regularly see beavers, fox, birds (including a trumpeter swan once!)

Most days I can't wait to work out, and when I do I am so happy.
If you don't feel that way about your activity, let me help you figure out ways to have more fun with your workouts.  I'm here for you!

Some summer class updates:
My groups are really enjoying out outdoor classes.  We go to different locations each Tuesday and Thursday to mix things up.  I do a variety of inventive cardio, strength, core training using what is around us.  Picnic tables, benches, stairs, playground equipment.  I have never had so much "my abs are soooo sore" response than from class members the days after we did some crazy core on the swings.
You get a total body workout that literally flies by.

Also, by request, I have started an outdoor bike class.  Think spin class but outdoors.  You will do things on the bike you didn't expect.

For private training during the summer we really get to do some different things.  I usually take my clients outside.  You may even see us outside using tires and our big trampoline as part of our workout!

Please feel free to contact me at any time to talk to me about options for you.

Tuesday, February 26, 2013

Every Little Bit

Congratulations to Miranda, who continues to enjoy success each passing month.  This is due to diligence and hard day-to-day work.
Miranda lost another 1% body fat and is seeing positive improvements in her physical fitness as well.

Every workout counts.
Every smart food choice or sacrifice counts.
Every little bit adds up to great rewards.
Great job Miranda and all of you who put yourselves out there and do the little things each day that add up over time!  I'm proud of your accomplishments and hard work.

Monday, February 18, 2013

Congrats

Tonight's congratulations go out to Tricia, who is down 2% body fat.  Yay!  Every % makes a difference.  Keep it up.