EATING CLEAN STARTS TOMORROW

EATING CLEAN Starts Tomorrow!

The last few weeks of my life have been VERY stressful with a move from Dallas back to LA and having to be away from my wonderful husband for the next several months. All the stress has led me to not eating the best that I can and usually do. Because of it I have been left feeling a bit sluggish and bloated. Instead of beating myself up about it I am ready to jump into action. Tomorrow I start eating clean again.

Eating Clean is NOT I repeat NOT A DIET!!!! It is a way of life, it is the way our bodies intended for us to eat. You eat lean protein, complex carbohydrates and healthy fats. Doing so keeps your blood-sugar stable and you feeling more satisfied. After I had my son 7 months ago I started eating this way to help lose the baby weight....I didn't even realize it had a name to it or a HUGE following. I just started eating healthy, natural foods and that coupled with exercise 5 days a week helped me drop all 36lbs gained in 11 weeks and 4 days! Not bad if you ask me.

Some of my favorite Clean Eating dishes:
A bowl of mixed fruit: That's it nothing special just cut up strawberries, bananas, blueberries, pineapple, apples and cantaloupe....YUM!

Rotisserie Chicken dipped in homemade guacamole: I love this for lunch. To make it fast I just purchase a rotisserie chicken from the grocery store and I make guacamole. I dip the chicken in the guac and enjoy.

The Bison Burger (my husband LOVES this):
Ingredients

• 1 Tbsp olive or safflower oil
• 3/4 cup finely chopped onion
• 2 egg whites
• 1/4 cup oat bran or oatmeal ground in a coffee grinder
• 1/4 cup cooked, mashed sweet potato
• 1 Tbsp molasses
• 1 tsp crumbled, dried oregano
• 1/2 tsp sea salt
• 1/2 tsp freshly ground, black pepper
• 1 lb ground bison

Preparation

Heat olive oil over medium heat in a skillet. Cook the onion until soft and golden. Set aside.
Meanwhile, in a large bowl, mix together egg whites, oat bran or oatmeal, sweet potato, molasses, oregano, sea salt and pepper.
Stir in onions and bison. Mix the ingredients together with clean hands until just combined. This is real hands-on cooking. Take a handful of the meat and create a flat patty. You can get your family involved here too, so they can make patties that fit them. Just make sure they use clean hands.
Grill the patties for 7-10 minutes on each side or until the burgers reach desired temperature.
If you would like to store the patties in the freezer to use later, wrap the patties individually in parchment paper. They can be stored for up to one month in the freezer.

Tip
Pair these burgers with whole-wheat or Ezekiel buns. Top the burgers with cut-up tomatoes, leafy greens, and hummus.

For more information on Eating Clean check out www.eatcleandiet.blogspot.com

Book Review: EAT THIS NOT THAT

Yesterday while browsing the book store with my 6 month old, I wandered over to the health and fitness section. I picked up the book Eat This Not That. I had heard a lot about it and was curious to see just what kind of information was in it. Well boy did it blow my mind what I saw. We all know that eating out is not the best for us because there can be a lot of hidden calories in the food....but just how many was astounding to me.

Take the bloomin onion from Outback Steakhouse....2210 calories...SERIOUSLY???? Poison on a plate!

I also like the helpful tips in it, like.....

An egg McMuffin is a healthier choice than a bagel (you save 210 calories)

White chocolate can cause depression but dark chocolate can cure it

A Krispy Kreme glazed doughnut has 130 fewer calories than one from Dunkin Donuts

Overall I enjoyed flipping through the pages and found some helpful tips, this book is great for anyone looking to keep those extra calories at bay when they go out to eat.

Body After Baby

Being a trainer who specializes in pre and postnatal fitness, it was my job to keep myself in shape throughout my pregnancy.....which I did (in my opinion). I still gained 36lbs but I worked out 5 days a week right up until I delivered. It wasn't always easy and it wasn't always fun but I knew at the end of it all I would be happy that I did it.

Don't get me wrong I DO enjoy working out so more often than not I looked forward to my workouts but like I said it wasn't ALWAYS fun. Knowing that it was not only good for me but for my growing baby is was kept me motivated.

Benefits of exercising throughout your pregnancy....

• reduce pregnancy discomforts (lower back pain, swelling in your legs etc.)



• shorter labor



• less weight gain



• faster recovery



• babies have higher APGAR scores



• babies are more calm



• babies sleep better

Below is a picture of me at 32 weeks pregnant and one of me 12 weeks postpartum

I wish I could tell you there is a miracle way of doing it but there is not. It came down to one thing and one thing only.....wait for it.....JUST DO THE WORK!!!!

I worked out 5 days a week through the pregnancy, had a C-Section, waited 3 weeks to recover and then started working out 5 days a week again. Let me point out I was cleared for ALL physical activity by my doctor before I started to exercise again.

SLEEP YOUR WAY SKINNY

Being a go-getter is great but skimping on sleep is not. AM workouts are great if your going to bed early enough (10pm or earlier). Recent studies show that women who slept seven hours or more were less likely to put on weight then women who didn't. Those who slept only 6 hours were 12 percent more likely to gain weight...on average 33 pounds over 16 years. Other studies have shown that lack of sleep affects the levels of appetite hormones and may cause you to have a higher Body Mass Index (BMI).

Moral of the story....start counting those sheep an hour or two earlier each night and those workouts will start being a bit more effective!

Teaming up to get results

When it comes to getting in shape and losing weight, picking a workout buddy to motivate and encourage you won't just make the process easier it will also make much more fun! It is important to surround yourself with people who support you and push you to achieve your goals. The greater your support the greater your chance for success! Buddies are great for giving you a boost when you need it, and you can be there rock to lean on as well. So find a friend and set a simple fitness goal together. When you are accountable to someone else, you’ll find you really do work harder.





If you need a little help finding a fitness partner check out a few of the websites listed below. You can also check on craigslist, or join a training program for half marathons, marathons, a biking club, baseball league or volleyball team.





Happy Workout!

My workout buddies!!!!

www.exercisefriends.com





www.fitnessfriends.com





www.FitLink.com

P3 Fitness Founder Autumn Calabrese-Guzman

A quick look at Autumn Calabrese-Guzman demonstrating her workouts.

The time has come, P3 Fitness has moved it's headquarters to Dallas. Although we will miss L.A. we are looking forward to a bright new beginning her in Dallas. P3 is still offering all of the same great services plus a few new ones.

P3 Fitness NOW offers...

Fit Parties: Grab a group of friends and throw a fun and fabulous FIT PARTY! You can choose what activities, food and goody bags are at your party.

-Types of Workouts (each type of workout will last for 15 minutes and they can be presented throughout the party or all at once)

• Cardio




• Strength Training/weight training
  
  


• Pilate's




• Yoga




• Sculpting




• Kickboxing




• Resistance bands




• Fit Ballet




• Plyometrics
  
  
  

Choose your Food:

Serve delicious and fresh fruits, salads, hors d'oeuvres, drinks and more. All food that is prepared is fresh and organic. Your guests will be taught how to make these healthy options and recipe cards can be included.

Theme Your Party:

Bikini Abs/ Pool Party food

Evening arms/ cocktail party hors d'oeuvres

Beautiful Buns/ Breakfast delights

Many More Options to choose from.

For more details contact Autumn at

Cell: 310.971.8299

Email us at autumn@p-3fitness.com

Is Soda Really the Enemy?

When I was younger I loved soda, I would drink it at least once a day if not more. My older sister was on her high school crew team at the time and there coach told them to cut out soda because it was bad for their muscles. She did and I decided to follow suit. I was a competitive dancer so I figured if it was not good for her muscles it could not be good for mine either. Within two weeks of cutting out all soda I had drooped 5lbs! I wasn't trying to lose weight and I hadn't even noticed it until one of the girls in my dance class pointed out how good I looked. That was 15 years ago. I wont lie, on occasion I do still enjoy a soda but they are few and far between. I try to stick with healthier options like water and green tea. Below is a list of 10 reasons why you should cut soda out of YOUR diet.

10 REASONS NOT TO DRINK SODA!

1.) Soda is high in calories and sugar and low in nutrients

2.) 50% higher risk of getting metabolic syndrome, a forerunner to diabetes and risk factor for heart disease.

3.) Soda is high in sodium and caffeine which increases your blood pressure.

4.) Scientists believe that when you taste something sweet it triggers you to want more sweets.

5.) Soda depletes your calcium which leads to osteoporosis and bone disease.

6.) Soda is a Diuretic: meaning it will dehydrate your body. Drinking soda will actually

dehydrate you more than it will hydrate your body.

7.) Drinking soda can switch off parts of your DNA which can lead to premature aging and even Parkinson's

8.) Drinking large amounts of soda can lead to obesity.

9.) Drinking soda can lead to tooth decay

10.) You drink soda, It makes you burp (acid reflux, actually),The burping carries acid into the esophagus, causing lesions, The lesions become cancerous. (Research is still out on this but lets keep our eyes on it)

COUNTING YOUR STEPS:

Little things can sometimes make a big difference. A little thing that you can do to up your activity level each day, is count your steps. A step-counting pedometer works by pure psychology: once you quantify how far you’re walking, running or hiking, you’ll be that much more motivated to increase your activity. Discover a little gadget that can make a big difference in the way you exercise.

A pedometer can range from $10 for the most basic up to $200 for a much more sophisticated watch that tracks everything from steps to heart-rate and calorie burned.



A great pedometer is the Omron HJ-112 Pedometer

This one gos for $30. For more pedometer reviews go to... http://walking.about.com/od/measure/tp/pedometer.htm

P3 Walks for the Cure

P3 Walks to Cure Breast Cancer!!!

I’ve committed to participating in the Avon Walk for Breast Cancer. It’s a big commitment, one that will require me to spend the next several months training and fundraising. But breast cancer is a big disease, one that still affects far too many people, and I’m determined to do everything I can to help put an end to it. The money I raise will be managed and disbursed by the Avon Foundation Breast Cancer Crusade to help provide access to care for those that most need it, fund educational programs, and accelerate research into new treatments and potential cures. I’ll be just one of thousands of people that will walk up to a marathon and a half over a weekend, raising awareness of the cause and educating even more people. I can’t do it without your help.

Though I’m required to raise at least $1,800 in donation, I plan to raise much more! My goal is to raise $10,000! I know it is a LOT of money but I believe that I can do it. I hope that I can count on your support.

This disease affects thousands of people each year. Three women near and dear to me have been affected by breast cancer. These are the women that I walk for. My Aunt Val, a survivor who is a true inspiration. She has totally changed her lifestyle and is living cancer free. My Mother-in-law Connie. A beautiful woman with a beautiful spirit, she has fought and won! My best friends mother Harriet, a truly determined woman. Not only has she fought breast cancer and won she changed her lifestyle and lost over 100lbs.These women are my inspiration and motivation but there are so many more out there who have been affected. It is my privilege to walk for all of you, to make a little difference and to hopefully inspire others to walk as well.

You can make a donation to my fundraising campaign at the Avon website. Go to http://www.avonwalk.org/, enter in my name (Autumn Guzman) and then click donate. If you prefer to write a check, just contact me and I'll send you the information and form. As I prepare for this exciting event, I plan to update this page frequently so that all my supporters can follow my progress, so please visit often.

Thank you in advance.

ONE MORE THING:
I plan to use my fitness knowledge and experience not only to walk but to raise the money for this event. I will be holding different fitness related events to help me raise the money. Please check the blog frequently for updated events.

I am having a special T-shirt made for the day of the walk. On the back will be all of the people I am walking for. If you know someone who has been affected by breast cancer, please make a donation and then send me an email with their name and I will add it to the back of my shirt!

A Bit of Inspiration

REDEFINE THE IMPOSSIBLE:

Intense desire not only creates its own possibilities, but its own talents. Don't be afraid to do something just because it's impossible.
Kobi Yamada

HELP! My Stomach Muscles Have Separated

Ok today's post is for all of my mommies out there. I received an email yesterday from a woman asking me what she can do for her separated stomach muscles, this is a common problem for women who have had children so I would like to give a little advice on it. Diastasis recti: This is the formal name for abdominal separation. During pregnancy the vertical mid line of the abdominal wall softens and stretches around your growing belly, this may cause it to separate. This usually happens in the second or third trimester and is painless so if you don't check for it you probably will not know it has happened.

If you feel a separation, you need to change your workout to put less strain on the abdomen's, and do your abdominal exercises differently to prevent a larger separation. You don't have to stop exercising all together however if the separation is more than two and one-half inches, seek medical advice.

Most of the time the separation will fix it self after you deliver.

To Check for Diastasis recti: Lay on your back with your knees bent and your feet flat on the ground. Place your first and second fingers just above your bellybutton. Lift the head, neck and shoulders off of the ground and feel for a separation in the abdominal wall.

Abdominal exercises:

Do a plank: you want to start on your hands and knees. Pull your bellybutton into your spine and come up on to your toes so that you are in a flat line on your hands and toes. Hold the position for 15 sec-1min.

Crunches with your feet on the floor.

Bicycles: are good as well but if your stomach muscles are not to strong yet start with a modified bicycle. Lay on your back with your knees bent and your feet flat on the floor. Put your hands behind your head with your elbows out to the side, lift your right knee into your chest and cross your left elbow over toward it, put the right foot back on the ground and repeat with the other side.

A DVD Workout That Really Works

In today’s economy many people are having to give up the “perk” of a gym membership which begs the question “What do I do now to stay in shape?” A great way to stay fit without breaking the bankis to buy fitness DVDs that you can do at home. They usually run between $ 15.99-19.99 and obviously that is a one time expense that you can keep benefiting from. There is a catch though, finding the right workout DVD for you. There are millions out there and how do you really know if it is going to be any good? I mean lets face it we have all gone out and purchased a workout video that we thought was going to “change our bodies” only to find out it wasn’t much of a workout and now its tucked away in the back of some closet. So I am hear to help you weed through the good, the bad and the boring when it comes to workout videos. My first recommendation is a video from Jillian Michaels…the exceptionally challenging trainer from the Biggest Loser. The last three seasons Jillian’s contestant has won and lets not forget they were all females, clearly this trainer knows what she is doing!

To jump start your metabolism try Jillian Michaels Banish Fat Boost Metabolism DVD (on sale for $10.45 at http://www.exercisetv.tv/) This is a KILLER workout designed to keep your heart pumping and you sweating. My favorite thing about it is that it requires NO equipment. It’s just you, your TV and Jillian. You will jump, squat, kick and crunch your way to a healthier you! The DVD consists of a warm-up, cardio circuits and a cool down. Be advised this DVD is not for the weak at heart. Jillian gives modifications but it is still an hour of heart pumping cardio. If you still want to give it a try start off by only doing the first 20-30 min of the workout and build your way up.

More ideas:
Flip through the On Demand section on your cable. You can find free workouts under sports that range in style from Dance Party to Pilates. There are options for cardio, strength training and stretching and you can usually find segments as short as 15 minutes and as long as 60 minutes.
Start a video exchange with your friends. This will save you money and you’ll have a personal review from a trusted source.
Rent a few videos from your local library. If you like them, you can always order a copy and if you don’t…at least you didn’t waste your money.

Balancing Act

Life is a balancing act. We are constantly trying to find the balance between work and play, family and friends, and are "good" days and "bad" days when it comes to exercise and nutrition. I feel it is very important for me to point out this delicate balance. It is easy to get wrapped up in the number on the scale when that is not what is truly important. The most important thing is how you feel. Do you feel energized, motivated, healthy, confident and happy? These are the things that matter most.

Coming from a dance background I have scene to many people struggle with an unhealthy body image, that is not what we are about here at P3 Fitness. Yes it is important to workout on a regular basis but that means 3-5 a week for about an hour for the average person. If you find yourself trying to workout 3+ times a day you may be going a bit to far. If you are obsessing about the number on the scale or if you are counting every calorie you take in and then feel guilty about it you may be taking it to the extreme. It is ok to have days where you eat food that would be considered not so nutritious (I don't like using the word bad because that puts a very negative connotation on food and that's just not accurate). In fact you should have splurge days every once in a while. If you try to be perfect and never allow yourself to indulge it will only be a matter of time before you get frustrated and give up eating healthy all together.

Like I said it is a balancing act. You need to find what works for you, it might take a little experimenting but you will get there.

If you find yourself struggling with body image, or eating disorders please refer to the sights below for assistance.

Body Image Programs

http://www.nationaleatingdisorders.org/

http://www.butler.org/body.cfm?id=123

http://www.raderprograms.com

For Kids/Teens
http://kidshealth.org/teen/your_mind/body_image/body_image_problem.html

Nutrition Tip

Eat small meals every 3-4 hours to keep up your energy up and your metabolism operating at an optimum level.

GIVE ME 20!!!

Keeping up with our theme of what to do this Memorial Day Weekend, I have decided to create a play list and workout for you. Take a cue from all of our amazing and brave troops, lets get back to the basics of working out with jumping jacks, push-ups, squats, lunges and soldier crawls. Download the play list below and get to work.

WARNING: You must consult your doctor before performing this or any other workout routine. Not all exercise programs are suitable for everyone, and some may result in injury. Any person performing this workout assumes all responsibility or liability for any ill effects resulting from any exercises suggested. The advice and trainer instructions are in no way intended to replace or substitute medical counseling. The creators, producers, and distributors of this workout in no way assume any liability in connection with the exercises or advice given.

PLAY LIST:

Eye of the Tiger- Survivor
This song is a bit slower so use it to warm-up. Take a brisk walk

It's America - Rodney Atkins
-30 Jumping Jacks
-10 Pus-ups
-50 crunches
Keep rotating between these 3 exercises throughout the song

Courtesy of the Red White and Blue - Tobey Keith
- Jog in place for 1 min. (make it hard get those heals up to your booty)
-High Knees for 30 sec. (pick em up high!!!)
-Hold a plank for 30 sec. (to perform a plank, get down on your for arms and toes, your body should be in a straight line, no booties in the air. Be sure to hold your tummy in to protect your back. Now just stay there for 30 sec.)

Keep rotating between these 3 exercises throughout the song

American Woman -Lenny Kravits
-20 Squats (Stand with your feet under your hips and your toes facing forward, squat down like you are sitting on a chair. Let your booty go back and keep your knees behind your toes. Then stand back up.)
-20 alternating lunges stepping back (start with your feet together. Step back with your right foot and bend your right knee so it drops toward the ground. Then push off of the right leg and step back together. Do the same with the left and keep alternating.)
-Bicycle crunches for 50

Living In America - James Brown
-20 Bicep Curls
-20 Shoulder presses
-10 lateral side raises
-50 crunches with your legs in the air (remember to pull your bellybutton to your spine and push your lower back into the flour)

Repeat until the song ends

-Heart of Rock n' Roll - Huey Lewis and the News
-20 Squats with front kicks (alternate legs when you kick)
-20 Alternating lunges stepping forward
-20 Front Shoulder raises (hold the weights infront of you with your arms straight, raise your arms up to shoulder height, keeping your elbows only slightly bent)

Repeat until the song ends

Round out the workout with 20 Jumping Jacks, 20 Push-ups, 20 squats, 20 lunges, and 100 crunches!!!!

God Bless the U.S.A. - Lee Greenwood
Use this song to cool down and stretch. You must cool down and stretch. It is very important to prevent injuries.

Other ways to use this play list:
Use it while you go for a run
Walk 1 song, Jog 1 song until you go through the whole play list
Play it at your barbecue to show a little American Pride
Use it while you jump rope or ride a bike

What are your favorite songs about America?

WHATS COOKING?

The holiday weekend is hear and I'm sure everyone has plans at some point to go to a BBQ. I myself love BBQs and all the tasty food that comes with it. A traditional barbecue consists of all of our favorite foods including, hot dogs, hamburgers, bratwursts, fried chicken, chips, dips and a plethora of deserts right? We like to think sure its only one day I can splurge but is the splurge REALLY worth it? When put together these foods can wreak havoc on your waist line. Below is a list of "traditional" barbecue foods and what the calories are in each one.

Hot Dog: 130 calories
Hot Dog Bun: 110
ketchup and Mustard: 30 Calories
Total=270 Calories

Cheeseburger (including bun, condiments and veggies): 360 Calories

Bratwurst: 280 Calories (no bun or condiments)

Fried chicken (Drumstick): 140 Calories

Potato Chips: 150 calories (per oz. on average people put 3-4oz on the plate)

Potato Salad: 356 Calories per cup

Baked Beans: 240 calories per cup

Homemade Lemonade: 156 calories (8oz)

Soda: 100 calories (8oz)

Cheesecake: 580 Calories per slice

Ice Cream: 280 Calories in 1/2 cup

Apple Pie: 411 Calories per slice

Brownie: 243 Calories

Chocolate Chip Cookie: 80 Calories per cookie

Now lets look at the calories in a "normal" plate of food at the bbq.

Plate #1

Cheeseburger with condiments, baked beans, potato salad, chips, 1 brownie and 2 chocolate chip cookies. All of that washed down with a large glass of lemonade.
The grand total calories....... 1,956 Calories!!!!!

THAT IS YOUR CALORIE IN TAKE FOR THE DAY!!!!! You would have to jog for 3.5 hours to burn off all of these calories. NOT FUN!!!

Now lets look at a few little changes and healthier options that will greatly change the calorie count without changing the taste.

Plate #2
BBQ Chicken Breast: 190 Calories

Corn on the Cob (w/tsp butter): 155 Calories

1/2 cup potato salad: 178 Calories

1/2 cup baked beans: 120 Calories

10 watermelon balls: 37 calories

1 cup strawberries (cut in half) w/ light cool whip: 70 calories

Bottle of water: 0 calories

For a grand total of..... 750 Calories!!!! WOW THAT IS A DIFFERENCE OF 1,206 CALORIES!!!!

You would only have to jog for an hour and 15 minutes to burn off this plate of food.

If you ask me making these small adjustments is soo worth it. So when your filling your plate this holiday weekend take an extra second to think about what you are putting on it and how that is going to affect you in the long run...no pun intended!

What are your favorite healthy barbecue recipes?

Kick Summer Off On The Right Foot

This weekend people will be hitting the pools, the beaches and the bbqs to celebrate Memorial Day weekend, the official kick off of summer. For the next four days I will have a new post on how to celebrate this weekend and still stick with your workouts and healthy eating.

PICNIC GAMES:
Who doesn’t like a fun picnic game? They are a great way to have fun with the whole family and keep your body moving. You'll be burning calories with out even realizing it. At your bbq or pool party try playing a few of the games listed below.

Frisbee: Toss it back and forth or you can turn it into a game of football Frisbee. Just replace the football with the Frisbee and have at it.

Relay Races: Adults and kids alike will enjoy a fun 3-legged race.
HOW TO PLAY: 1. Divide players into teams of two (matching an adult with a child keeps things fair and interesting). Using a bandanna, each pair ties one partner's right ankle to the other's left ankle.
2. When the whistle blows, all of the pairs, assembled side by side at the starting line, race to the finish line. The first team whose pairs all cross the finish line wins.

Tug of War: Equipment Needed – Strong, thick rope (not nylon, which can stretch and break).How to Play – Divide the group into two teams (try to make them even by total size, not necessarily by numbers). On the mark, each team tries to pull the other across a line – a small creek, mud hole, or the stream of water created by a hose.Variation – One branch of the family against the other, male against female, et cetera.

FOR THE KIDS:

Have a hula hoop contest: Put on some fun music and see who can last the longest.

Play a game of HORSE: This can be done with a regular basketball and net or in the pool with a pool hoop and a smaller ball.

T.V. Tag: Take your kids back to YOUR childhood and teach them how to play T.V. tag. They will be burning off those hot dogs long before the sun gos down and the firefly's come out.

How will you keep your body moving this Memorial Day Weekend? Share your family's fun traditions, games, and weekend plans!

For more fun family activities check out http://family-reunion.com/games.htm

FIT TIP

FITNESS TIP OF THE DAY: Doing three 10 minute cardio sessions has the same benefit as doing one 30 min session...so even if your short on time take a brisk 10 minute walk, do some jumping jacks, jump rope....every little bit helps!

MIGHTY MOMMIES FITNESS

Mighty Mommies Fitness: A division of P3 Fitness

I had been a personal trainer for about a year when my older sister Calie became pregnant for the first time. She was very much into fitness and wanted to continue to exercise throughout her pregnancy however she was not sure exactly what she could and could not do. She turned to me, however at that time I did not have any solid answers to give her. I began to do my research and decided to become certified in pre and postnatal fitness. During my studies I discovered my true passion within the fitness industry...working with pregnant women.

The more I looked in to it, the more I realized there is not a lot out there for a pregnant woman in terms of workouts and information on how to exercise. This is how Mighty Mommies came to be.

What is Mighty Mommies Fitness? Mighty Mommies Fitness is the prenatal program created to teach women how to exercise while pregnant. It consists of private in-home training as well as a group class offered every week. These workouts are specifically designed to help you prepare for delivery and the demands of motherhood. There are a lot of changes that happen to your body when you are pregnant; therefore there are a lot of changes that need to be made to your fitness program.
Our mission at Mighty Mommies is to provide a safe and fun environment for pregnant mommies to workout in. We strive to be up-to-date on the latest research and newest fitness techniques. Mighty Mommies trainers dedicate themselves to providing a supportive, encouraging, and motivating setting where women can challenge themselves to achieve new fitness goals and still feel safe about exercising while pregnant. For more information check out http://www.mightymommies.com/

The Origins of P3 Fitness

Welcome to P3 Fitness! The first question that I always get is "What does P3 stand for". So I thought as my first post I should explain the origin of the name. P3 stands for POWER, PERSEVERANCE AND A POSITIVE ATTITUDE. This is the way that I approach each training sessions and the way that I try to teach people to look at fitness. You must have a POWERFUL mind to achieve a POWERFUL body. Our bodies are capable of so much and most of the time we just need to get out of our heads and push a little harder. PERSEVERANCE, the exact definition is adhering to a course of action, a belief, or a purpose. This, in my opinion, is the only way to approach fitness and a healthy lifestyle. You must have a steady course of action you must have a belief in what you are doing and you MUST have a purpose. I like to ask my clients why they want to workout with me and what they are looking to accomplish. This helps us set short and long term goals. Lastly, and perhaps most important is to have a POSITIVE ATTITUDE! It is so important to stay positive in your path to a healthy lifestyle. There will be days that you don't want to or don't feel like exercising, there will be days where you choose to not eat the most healthy foods, there will be times where you plateau in your workouts or weight loss and you will questions yourself, through all of that it is important to stay positive and remember that this is a LIFESTYLE. This is a long distance run not a sprint. Remember that it is ok to have good days and not so good days. There is no such thing as perfection only progress! Welcome to P3 fitness and the journey to a lifetime of health and happiness.

Founder Autumn Calabrese-Guzman
http://www.p-3fitness.com/