PREMIER FITNESS

Paleo Diet InfoGraphic

2012-01-08T18:21:00.001-08:00

Learn more about the Paleo Diet.

Just Show Up

2011-10-26T06:39:00.000-07:00

"Just show up."

A friend of mine so eloquently spoke these words to me on a day that I was full of excuses. I wanted results but didn't want to put forth the effort to GET RESULTS. I was fooling myself and wanted people to agree with me and all of my pitiful excuses, but wisdom stepped in and said, "Just show up".

These words ring in my head anytime I want to cancel my workout appointment, and it triggers that inner fit person to rise up and say, "I can do this". My challenge to you is to examine the excuses you speak over and over to yourself that are keeping you from reaching your goals.

Be sure you have a plan before you "just show up". Close your eyes and imagine how you want to look and feel. What do you want to accomplish? Picture yourself at the finish line. Then, form a plan to get there! Do you need to find a workout partner? Do you need to hire a personal trainer? Do you need to join a group fitness class? Do you need nutritional advice?

One more time:

Set goals
Formulate a plan
Execute the plan

All I know is that once I did the above, I am a happier individual. I feel great! I am getting leaner and getting compliments on my hard work. Who doesn't like compliments??? I quit lying to myself on why I wasn't achieving my goals, and got to work. Don't be lazy! NOW is the time to start reaching your goals. YOU CAN DO IT!

I leave you with a Woody Allen quote: "Eighty percent of success is showing up".

My Fitness Journey Begins... Again

2011-10-19T15:28:00.000-07:00

I have started my fitness routine several times in my life, but something always seems to get in the way. That something, I've come to realize, is ME! You see, I wanted the end results, but I didn't want to put forth the time, effort or commitment to be a fit individual. I always had excuses. Here are two things that I have learned about excuses:

Excuses are well planned lies.
You can have excuses or results, but you can't have both.

As a society, we have grown accustomed to immediate gratification. We can purchase and enjoy many things at the push of a button... movies, music, food, and the list goes on and on. My friend, I am here to tell you that the EASY button does NOT get results. In my mind, I thought that I could get results by eating one healthy meal or by participating in one exercise class a week. This is insanity and prideful thinking! We have to live a life that is daily committed to getting results. I believe that our Creator, put a deep desire within each of us to be successful at whatever we put our hands to, but laziness does not have it's place in success.

For some reason, all of this has recently "clicked" with me. When I find myself wanting to push the easy button or make excuses (ahem... telling lies to myself and to others), I stop and hit the rewind button instead. I speak life into my desires and dreams. I CAN and WILL exercise on a regular basis. I CAN and WILL make healthy food choices for me and my family. I CAN and WILL physically, emotionally, mentally feel good about myself and my state of fitness.

I will leave you with two more thoughts to ponder:

Can't never could. (Thanks Mom and Dad for teaching me this proverbial truth.)
There is life and death in the tongue. (Proverbs 18:21)

Written by guest blogger: Michelle Peña, www.michelle-pena.blogspot.com. Email: michellepena7@gmail.com

Roasted Butternut Squash

2011-08-18T13:44:00.000-07:00

Roasted Butternut Squash

1 Large butternut squash
2 Table Spoons of good quality olive oil
2 tsp. Basil
1 tsp. Thyme
2 tsp. Oregano
1/2 tsp. Sea Salt
1/2 tsp. Pepper

Preheat oven to 400 F. Peel squash and cut into cubes about 1 inch square. Put squash into mixing bowl, add olive oil, all your dry ingredients and toss until all the squash is coated. Cook at 400 F for 45 minutes to an hour. Turn squash every 15 minutes until tender.

My Weight Loss Journey

2011-07-29T10:58:00.000-07:00

By: Nancy O'Sullivan

My journey started back in November 2009. My daughter was approaching her one year checkup, I was in the floor playing with her and I ran out of breath getting up off the floor….that was the final straw! At that moment I decided I could not and would not go on like this. My kids need me around and I need them. I had already lost about 20 pounds on my own but it was HARD! I saw an advertisement for a local business that promises to help you lose weight. They promised you don’t have to change your lifestyle but would lose weight, how perfect is that! They weighed me in, gave me some appetite suppressants and sent me on my way. I had to go every week and weight in. Yea it worked, but the pills made me have mood swings and as soon as I stopped taking them the weight came back! I guess you can’t get something for nothing. If I was going to lose this weight, I HAD TO DO IT! I have a bad knee and am hypoglycemic, but I have used those excuses long enough.

So I joined Premier Fitness and worked my tail end off. I primarily walked on the treadmill for some time before I started doing kickboxing once a week and Zumba 3 times a week. I joined a local weight loss challenge here in town and I WON! I lost 17.2 pounds, 9.51% body fat, 13.5 inches and 6 inches of that was in my waist alone!

Back in November of 2009 I weighed 235 pounds, wore size 20 in women’s jeans and wore a 2XL shirt. I was miserable. Today I weigh 165 pounds, wear a size 10 jeans and a large shirt. I feel great. In 2009 I couldn’t get up off the floor without getting out of breath but today I can play hot wheels with my kids on the floor no problem.
I recently joined Premier Crossfit. I came in to it not being able to do a squat. Now, after three weeks, I am squatting; I did 45lb overhead squats just the other day. That may not sound like much to some, but to me, it’s a stepping stone into what is ahead in my journey.

I have come a long way in my weight loss goal, but I am NOWHERE near finished! I have learned that...

YOU CAN’T GET SOMETHING FOR NOTHING; YOU HAVE TO WORK AT IT….HARD! IF IT’S GIVEN TO YOU, YOU DIDN’T EARN IT! A LITTLE SWEAT NEVER HURT ANYONE!!

Whole Chicken Recipe

2011-07-20T12:40:00.000-07:00

Things you'll need:

4 1/2 lb Whole chicken
Whole Carrots
2 Onions cut into quarters
6 Celery stalks cut into halves
4 Small Garlic cloves
1 t Paprika
1 1/2 t Sea Salt
1 t Pepper
2 t Tyme

1.Preheat oven to 350°

2.Cut up carrots, onion, celery, garlic and stuff in the cavity. Be sure not to cut vegetables to small because they will condense down.

3. Mix paprika, sea salt, pepper and tyme in a small bowl.

4. Rub down chicken with all the dry ingredients.

5. Cook for 3 hours.

10 Bodyweight Exercises You can do Anywhere

2011-07-14T13:26:00.000-07:00

1. Air Squat

2. Push - Ups

3.Sit Ups

4. Dips

5. Lunges

6. Plank

7. Side Lunges

8. Squat Jump

9. V-Ups

10. Tuck Jumps

You can take any of these exercises and create a circuit workout anywhere you are. Whether your on the beach, visiting family or just off on a small get away you can continue your fitness regiment no matter where you are.

Get Your Kids Outside

2011-06-13T09:22:00.000-07:00

Our schedules are crazy all throughout the year and when the summer arrives, the kids get out of school and things seem to slightly slow down. Most of us will be taking vacations and getting together with close friends and family but what about the down time in between. What are you kids doing? Are they watching TV and playing video games for hours on end? Encourage them to get outside by setting the example. Plant a garden with them or just go on a picnic as a family and bring the Frisbee. Whether its throwing the football in the backyard or doing something creative, find ways to help your children be productive this summer instead of just sitting and use it as an opportunity to not only grow the relationships you have with your children but also instill the ability to make healthy choices.

Remember Our Service Men and Honor Them Today

2011-05-30T08:07:00.000-07:00

Today we honor the men and women who have served our country and allow us to live in freedom. We thank God for you, your families and your loyalty to our country. Happy Memorial day!

No Ordinary Morning at the Office: BSCENE Starts Strong…and Early!

2011-05-19T11:42:00.000-07:00

What: BSCENE Tuesday morning group workout
When: Tuesday, May 16 at 6:15am!!
Where: H-3 Media Parking Lot
Why: To start the “Fit to BSCENE” workout program off on the right foot!

A pair of high-heels steps through the door. The fluorescent lights switch on, a coffee maker begins to brew, and office computers buzz to life. Everyone settles into their chairs for another sedentary day of journalistic productivity.

That was Monday…

Bright and early on Tuesday, seven BSCENE employees kicked off their six-week fitness journey with Premier Fitness. From now until June 27th, Mitzi Hardee, Cecily Anderson, Will Knous, Ginny Gould, Holly Head, Lauren Woods, Lauren Gould, Sonya Atkison, and Kelly Haney are committed to a top-notch exercise and nutrition regimen designed to strengthen, tone, trim, and energize, just in time for summer. The ultimate goal, however, is to make fitness more than a fad or six-week experiment – it will be a lifestyle! (That last part can be our little secret.)

Personal trainers Lealon Gammel and Diana Anderson (yours, truly) were greeted just minutes before go-time with the smiling (well, mostly smiling) faces behind East Texas’s definitive lifestyle magazine. Dumbbells, cones, and the all-important portable iPod docking station were unloaded, and the feelings of excitement and curiosity, with a little angst mixed in, were almost tangible.

Lealon getting the crew warmed up

Way to go girls!

Looking strong Lauren!

Whoo hoo Mitzee!

The next hour consisted of an active warm-up filled with jumping jacks and lunges, to name a few, movement exercises like side shuffling and backpedaling, and a strength circuit of squats with dumbbell overhead presses, “renegade” rows, and incline push-ups. And all before breakfast!

Speaking of food, I asked the gang for their thoughts on their new lifestyle changes.

Cecily, an office assistant for BSCENE, who is already halfway to her weight loss goal, had this to say about her diet: “I religiously follow Weight-Watchers, so I basically eat whatever I want, just in moderation. But, I tried out a few recipes from Bethenny Frankle (she was on the “Real Housewives of NYC” on Bravo). They were wheat-free, dairy-free, and egg-free. I made Chocolate Muffins and Banana Chocolate Chip Oatmeal Cookies. They were to die for, and not too terrible for you either!”

When asked how she felt after the first workout, BSCENE sales rep. Ginny Gould said she felt “energized and in a great mood. I was very productive at work as well.”

Cecily chimed in that she “had so much fun this morning – the feeling of getting back into a workout routine was an awesome was to start my day.”

That’s what we love to hear!

I know I may be biased because I was one of the lucky trainers on site cheering on the BSCENE crew, but they worked hard and pushed themselves, never once complaining – at least not audibly! Keeping a positive attitude and personal goals in mind will be key for each trainee to finish strong and achieve the results they desire. Given the spunk and tenacity the exhibited on Day 1, I don’t think they’ll have a problem!

What BSCENE Finds Motivating...

Cecily: The only motivating factor for me is looking at my original measurements and seeing how far I have already come with just healthy eating. I cannot imagine what my measurements will look like at the end of this program.

Ginny: Today is a new day.

Holly: One word that will motivate me to do anything: “bikini!!!!”

Will: Basically, I can see myself in a mirror and know how I feel; that's my motivation.

Mitzi: I like upbeat music and encouraging words!

…And What Gets Them Salivating…

Cecily: Oh man… Chick-fil-A! I love getting the kids meal and trading my book (or whatever prize they give me) for a small ice-cream cup (they trade for free)!

Ginny: My idea of a delicious cheat meal is pizza and champagne!

Holly: Frozen yogurt, caffeine-free Diet Coke, popcorn ...sushi… is that a 'cheat' meal?

Will: Pasta, bread, wine... or steak, potato, great beer.

Mitzi: CHOCOLATE anything!!!

Amen to that.

Written by Diana Anderson (www.dianafit.com)

Will, the magazine’s managing editor, said his favorite foods so far are almonds, veggies, and that he’s rather a carnivore – “never had a problem with chicken, turkey, or tuna.” That’s great, Will, because protein is one of the chief building blocks for muscle, bone, skin, and even cartilage and blood, not to mention it does an excellent job of keeping us feeling full and satisfied so we don’t snack needlessly.

Belive It to Achieve It

2011-05-17T17:50:00.000-07:00

"Anything the mind can conceive and believe, it can achieve." - Napoleon Hill

Visualize your success.

Go ahead. Close your eyes and picture yourself how you want to be. Weighing 10 - 15 pounds less; being more active; having fun; playing soccer; water skiing; sand volleyball; playing with your kids, or even sewing and crafting! Visualizing the end result is key.

Make a commitment to yourself.

Set reminders on your phone, leave notes on your bathroom mirror, or on the dashboard in your car. Use encouraging statements, inspiring photos, anything that inspires you to reach your goals.

Do a clean sweep of your pantry.

Review a list of healthy food items and make a trip to the grocery store. Keep healthy snacks within reach and ready to go. Know what you are going to eat for breakfast, lunch and dinner. Often, you can cook your next day's meals the evening before. Be sure you have containers to store your cooked food in. It's okay to eat out, just know what's healthy and what's not. Remember to order your food cooked with no butter and no oil. Nutrition will be 80% of your success.

Know your servings sizes.

Invest in measurement tools (i.e. measuring spoons, cups, and a food scale). Often times, our eyes are bigger than our stomach. Measure your serving sizes. Once you get used to eating smaller portions, you will be able to visualize your serving sizes without having to measure every time.

Have an accountability partner.

This can be a friend who's on board with you, a personal trainer, or other accountability tools like smart phone apps (Lose It is a great app to download).

FIT to BSCENE Begins

2011-05-17T14:02:00.000-07:00

Michelle Peña, Chris Hughes and Diana Anderson ventured over to BSCENE this past Monday to get everyone set up and motivated for their first week of nutrition plans and workouts. The crew is giving us six weeks to get them in shape and help them develop better lifestyle habits. Both teams are up for the challenge. It's sure to be a fun experience!

Week one begins! May the force be with you! Hahaha!

Goody basket for everyone to snack from. Basket included water, Muscle Milk, nuts, dried fruit, beef jerky, apples, dark chocoloate almond butter. Remember, keep healthy snacks in reach so you are less likely to make unhealthy choice.

Chris Hughes, Personal Trainer, explains nutrition and menu plans. They are all on board and excited to start making better choices.

Chris knows his stuff!

Here We Go!

2011-05-16T13:44:00.000-07:00

Back Row, left to right: Mitzi Hardee, Cecily Anderson, Will Knous, Ginny Gould, Holly Head
Front Center, left to right: Lauren Woods, Lauren Gould.
Not pictured Kelly Haney & Sonya Atkinson (who was in another room getting her measurement)

It has begun! Monday, May 16, 2011 Premier Fitness and BSCENE Magazine united to embark on a six week FIT to BSCENE challenge. Our personal trainers are geared up to get this crew in the best shape of their lives. By the end of their time with us, BSCENE will have a new found love for health and fitness. If I were a betting woman, I'd say that by the time this journey ends, their inner fitness junkies will come alive. They will be rockstars in their own right. Just saying...

You Are What You Eat

2011-05-15T20:40:00.003-07:00

The Best Workout For You Is The One That You’ll Do

2011-05-15T20:14:00.000-07:00

Working in the fitness business we come across people of every shape, size and fitness level. Often people, especially those new to working out, ask the question ‘what’s the best kind of workout?’. Studies and experts will agree that an optimum workout will combine resistance training, cardiovascular exercise and stretching. But, what does that mean for YOU?

Do you really need accountability or have major restrictions? I would tell you to work one-on-one with a personal trainer. They will customize your workouts to help you meet your goals and will work around your restrictions.

Do you love to compete? Are you athletic? I would tell you to try a Premier CrossFit Class. It is fast paced, fun and you’ll have coaches that will push you to perform.

Do you love to dance? I would tell you to try ZUMBA, the Latin-inspired dance fitness classes.

Do you love the outdoors? Embrace it and run, walk or bike. Premier has Rose Rudman trail right out our back door that is perfect for all three options.

Are you working out with friends? Try a group fitness or spin class. You’ll have an instructor that encourages you to keep with great music to keep things fun and energetic.

Is your workout time your ‘me time’? Put your earphones in, hit play on your ipod and hit the treadmill and weight floor.

If you’re new to the gym or workout world try out a few different things to figure out what you enjoy. Don’t assume you have to run 3 miles a day and lift weights because that’s what your friend who’s in great shape does. Invest your time and maybe a little extra cash to find a workout style you love. Try a CrossFit class, spin class and buy a personal training session before you pick just one. You may be surprised that finding what you love to do makes working out something you look forward to instead of something to check off your daily to-do list.

Whatever the workout is…bottom line - DO IT! You’ll never see results doing nothing.

Post written by: Konnie Hill

Our Top 5 Favorite Workout Shoes

2011-05-04T08:17:00.000-07:00

My primary workout is running/walking. That’s why I love the Asics Gel Kayano shoes. They fit my feet better than any running shoe I’ve ever worn, provides great heel cushion and are light weight. I have problems with low arches and Kayano’s are specifically designed for people with normal to low arches. Asics makes a variety of running shoes and each one is designed differently. Make sure you find the style and fit that works best for your feet. Enjoy your run!

Kelli Wuerffel Operations Manager

My favorite workout shoes are Nike Free Run. They are light weight, comfortable, flexible, breathable, fit very well, and my feet love them. Its like you are barefoot, but not.

Ross Campbell Fitness Manager and Personal Trainer

Here’s the short list of reasons to wear “Chucks.”

They are supremely comfortable because they fit to your feet and don’t force your feet to fit into the pre-molded shoe. The canvas construction responds to your feet and allows your feet and ankle’s natural support systems to work properly, while strengthening them.

They last forever and can be washed without losing their stuff.

“Cons” have a flat, rubber sole that gives you every bit the traction of the $100 sneaks, while allowing you to have better balance as well.

Also since the “Chuck’s” soles are just padded rubber, you can apply more force to the ground.

Chris Hughes CrossFit Coach and Personal Trainer

Why I prefer Inov-8

I love the flat surface Inov-8 brings. It is a light shoe with just enough support for running, jumping, sprinting, and change of direction. The shoe is breathable which is nice during running.

Josh Hill CrossFit Coach and Personal Trainer

I love my New Balance Minimus shoes! My husband and I went shopping to purchase him some new shoes, and he encouraged me to try on a pair. Once I did, I was hooked. They feel great and feel very simple. Because my feet are working to balance my movements, they help me with my posture during the day and during workouts. I feel like I have better running form, and stronger legs and feet. The shoes absolutely fit into my lifestyle. They are a no brainer shoe for women on the go like me.

Michelle Pena Owner

Emily Dumelle and Client Rick Parks Featured on CBS 19's Fit City Success

2010-12-15T07:22:00.000-08:00