American Heart Month

16 Feb

Help your heart and get moving!!!
{♥HEART MONTH SPECIAL♥} All Packages 10% OFF and 3 FREE SESSIONS for referrals!
Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day!!! Cardiovascular disease is also very expensive—together heart disease and stroke hospitalizations in 2010 cost the nation more than $444 billion in health care expenses and lost productivity. The good news is that many of the major risk factors for these conditions can be prevented and controlled. To keep your body at a healthy weight and to fight high blood pressure and cholesterol, make physical activity part of your daily routine.
M & M Fitness wants to help keep your heart healthy! All Fitness Packages are 10% OFF!!! And you want your friends and family to have healthy hearts too!!! Get 3 FREE SESSIONS for referrals!!! HURRY!!!! Offer ends 10 March 2012! Space is limited!
Visit for more information on packages and referral program.


21 Day Fitness Jump Start for 2012

31 Dec

Lose Weight!  Get in Shape!  Just be a little healthier! 
Any of these make the top of your to-do list for 2012?

Try  the 21 Day Fitness Jump Start program from M & M Fitness!!!!  This 3 week, 9 session program is designed to help you get on track with your fitness routine.  Research has shown it takes about 21 days to turn new behaviors into habits that will stick with you.  This year take 21 days to build a healthy habit!  M & M Fitness will provide you with all the  motivation, guidance, and structure to get you started on the right foot.  Give it 21 days and see how much better you feel!
Special price: $190
HURRY!!! Space is limited!!!  Offer ends February 11, 2012.
21 Day Fitness Jump Start not right for you?  Visit for a program option that is right for you!

And remember M & M Fitness now offers Private and Group Pilates training.

Healthier Worksites

18 May

May 19th is National Employee Health and Fitness Day. Worksite wellness programming benefits both employees and employers. Participating employees report decreased stress levels, improved self-esteem and physical fitness, and reduction in the physical and mental impact of chronic health problems such as diabetes, chronic back pain and headaches. Employers benefit from enhanced employee productivity, reduction in absenteeism and decreases in health care costs.


Do you want to take steps to make your workplace healthier?  The National Human Resources Association gives these tips:

Talk to the Right Person: If you work at a large corporation, you may have a human resources specialist assigned to your division.  If not, ask your office manager who the correct contact is.  Then e-mail the representative to request a short meeting.

Ask Around: Take an informal survey of your co-workers to find out what healthy-workplace incentives they are interested in.  You wouldn’t want to persuade HR to install a gym only to find out that your colleagues have no interest in working out at the office.  


Make It Easy:  Go to the meeting armed with a memo.  Include a list of fees associated with  your proposal, extra insurance costs (if any), and legal release forms.  The more work you do up front, the more likely it is your idea will be well received by your employer. 

For more simple ways to incorporate wellness into your workday visit  America on the Move.

If you want professional help implementing a Work Wellness Program please visit  M & M Fitness now offers Corporate Fitness Programs.   

Spring Cleaning

20 Apr

1193877_75283702 It’s that time of year when we start thinking about sprucing up our homes and toning up our bodies. 

Here’s a look at how much energy you burn during one hour of some popular Spring cleaning activities.  The numbers are based on a 140-pound woman.  If you weigh more, you’ll burn more; if you weigh less you’ll burn less. 

Activity Calories Burned
Baking 159
Cleaning the Garage 255
Cleaning the House 159
Food prep, Cooking, and Table setting 159
Gardening 318
Ironing 153
Mowing the Lawn (push mower) 350
Painting (interior) 191
Redecorating and Moving furniture 382
Vacuuming 159
Washing the Car 254
Washing the Dishes 153

Are You Stressed?

13 Apr

92296_8905 April is Stress Awareness Month.  It seems appropriate since this is when your taxes are due (just in case you forgot)!  To honor this and help you relax from the stresses of filing your taxes, M & M Fitness is announcing a  Special on the Stress Management Programs.  From now until 15 May 2010 all Stress Management Programs are 15% off!  Please visit M & M Fitness for more information on these programs.

Explore the Poles

2 Apr

No, not the ones covered in ice, with penguins and polar bears.  I’m talking about Nordic Walking Poles.

Nordic walking poles are rubber tipped metal rods that resemble cross-country ski poles.  Using poles while walking is a relatively new practice, but it is a great workout for all levels because the poles offer stability and the routine is considered low-impact.  While they weigh just a little more than a pound total, they’ll help you burn a surprising 25 to 30 percent (some claim as high as 45%) more calories with out adding impact. 

Walking with Nordic poles gives you an upper body workout while taking stress off the ankles and knees.  Each time you push off the pole you target two areas every woman wants help with—the triceps (the backs of the arms) and the abdominals.  You’ll also tone the upper back and chest.  Nordic walking also strengthens your heart and helps you lose weight.     

Nordic poles are a great and safer alternative than walking with hand weights.  The poles come equipped with comfortable hand grips and wrist straps that allow you to keep your hands relaxed, reducing the the gripping action that can elevate blood pressure.  And the poles can actually help you walk faster, rather than slowing your pace as hand weights do. 

For local readers, I noticed that our Wal-Mart now has Walking Poles.  Look for them in the Fitness Department, not Hiking and Camping.  You can also find them at most sporting goods stores or look for them on-line. 

Though the poles offer an excellent workout, there are a few drawbacks I should mention.  First, Nordic walking does have a small learning curve.  You can’t just unpack the poles and start walking.  Using the right form is important to reaping the many benefits.  The biggest challenge is coordinating your arms and legs.  Fortunately, most sets come with instructional pamphlets or DVDs.  There are also a number of websites that provide instructions on how to perfect your form.  Secondly, some women have mentioned feeling self-conscious about using the poles.  They don’t want to be labeled as the Weirdo with the Poles.  In my opinion the calorie burning, muscle toning benefits are well worth a little name calling, but if the benefits are not enough to make you brave the poles alone, recruit a friend (or a personal trainer) to Nordic-walk with you.

It’s Spring!

23 Mar

Yippee!  Spring has finally arrived!  The daffodils are in bloom!  The days are getting longer!  And the sun is shining (most of the time)!  It’s time to lace up your shoes and hit the walking trails.  This is an amazing time of year!  Winter seemed to be especially gloomy and cold and everyone is excited about the chance to get outside and enjoy the fresh air.

Hopkins County has a variety of walking trails available for those ready to say good-bye to winter and embrace the bright and sunny days of spring.

  • Dawson Springs City Park: This is a nice shaded, quiet trail.
  • Dr. Festus Claybon Park: A relatively flat trail with the playground visible from the entire circuit.   
  • Earlington City Park: This trail is also known as the Stewart Creek Walking Trail.  This is the trail I use the most.  It’s simple and provides plenty of shade.  I also feel safe walking it alone in the rare occasion I must walk without a partner (which for safety sake, I don’t recommend!) 
  • Madisonville City Park: This is by far one of the most popular trails in Hopkins County.  Yet it is my least favorite.  My issues—traffic, safety, and snakes.
  • Nortonville City Park: This path offers a pleasant but challenging walk. 
  • Trover Wellness Park:  This trail is relatively new.  I haven’t had a chance to try it out, but those I’ve talked to describe it as enjoyable and tell me they felt safe walking here.  
  • White Plains City Park:  I’m sorry, but I’ve never walked this path and haven’t even looked at it.  If you have tried this trail and have an opinion on it, please post it in the comments.  

If you have tried any of these trails and have a comment or opinion please share by posting a comment.  Thank You!


Walking is America’s favorite form of exercise.  It’s cheap, easy, and convenient.  Studies have found that people are more likely to keep walking for exercise throughout their life.  And walking boasts the highest adherence rate and lowest dropout rate of any physical activity.    

Before you take off, consider a few pointers that can help make your walk safe, effective and enjoyable!

  • Warm-Up: Aim for 5 minutes of slow walking or other warm-up exercises before setting out.
  • Use proper form and technique:  Good posture prevents post-walk aches and pains and enables you to go faster.  You may have been walking from a young age, but here are a few tips that can help you get more results from each step:
  1. Keep your gaze forward, not down.
  2. Maintain an upright but comfortable posture with your neck, upper back and shoulders relaxed.
  3. Bend your arms to about 90 degrees and make a loose, relaxed fist.  This turns your arms into shorter, more compact pendulums.  You’ll be able to swing them faster and thus help your legs and feet move faster. (Have you ever tried running with straight arms?)
  4. Front hand should rise no higher than chest level.  Rear hand rises just to hip height.
  5. Gently pull in your abdominal muscles.  This helps strengthen your abs while reducing lower-back pain.
  6. Resist the urge to squeeze your glutes as you walk, as it can throw off your form.  To increase backside sculpting, increase the incline.
  7. Avoid locking your front knee.
  8. Land on your heel, roll through the ball of your foot, and push off with your toes.
  9. Keep your stride moderate in length, allowing your knees to be slightly flexed as your legs swing forward and your feet strike the ground. 
  10. Smile and have Fun!
  • Breathe: It’s important to breathe deeply and evenly through your nose and mouth as you walk. 
  • Cool-down: After your walking workout, start to slow down gradually.  Keep walking, but slow your pace to a stroll.  The cool-down phase is an excellent time to do stretching exercises.  

Hands down, walking is the easiest, no excuses, put-on-your-shoes-and-go cardio workout.  It’s popular, the risk of injury is low, and you get to be outside.  It’s the best way to get back into shape, especially for people who are overweight, have been sedentary a long time, or are over sixty.  In my next post I’ll discuss more of the health benefits derived from a walking routine, tips for staying safe during your walk and ways to have fun and boost the calorie burn while you walk. 

Until then, Stay Well and Be Fit,