Easy and Fun Arizona Summer Pool Water Workout

It's too hot to workout out right now. Will, how about hopping in the pool to cool off while getting your workout in.

Equipment: This workout requires minimal equipment, a noodle. One per class participant.


Warm-up – 8 - 10 Minutes – without noodle.


1.Walking/jogging in a big circle or in you own straight line.

2.Side plie steps. 8x each leg

3.Power walk 8 x repeat 2 times.

4.Slow straight legged flutter kicks, holding on side of pool, no splashing. 20x.

5.Walking Knee Lift – Clap under leg. 15 x – 20x.

6.In-place twists.

For the rest of the workout, visit www.ironbellefitness.com and click on the fitness tips section. Or click on the title link to take you directly to the article.



Iron Belle Fitness provides mobile personalized in-home and corporate fitness training in the southeast valley of Phoenix, Arizona. We come to you and provide the equipment so that it is convenient, effective and most importantly fun. Call 602-686-9620 or e-mail info@ironbellefitness.com or to find out more information about fitness training in Phoenix, Ahwatukee, Tempe, Chandler and Gilbert Arizona.

Cardio vs. Weights - What to do?

What should I be doing? Cardio or weights? If you have every gone into a gym in Arizona, you typically see more women in the group exercise room or lined up on all of the cardio machines. And you’ll notice more of the men in the free weight area. And is that because women want to lose weight and men want to add the muscle? So maybe that is some what of a true statement but women are missing out on some of the most important benefits you can give from exercising.
Strength training gives your metabolism a help for an hour after a workout as your muscles are trying to recover. And that means you’ll add another 25 percent of burned calories from your session.
Plus the best part is that adding muscle to your body helps to burn more calories each and every day. So adding 2 lbs of muscle can help make up for that little added 100 calories treat you have been eating every day.
Are you happy with the over all shape of your body from doing cardio? Or would you like to change some of those curves a bit to back in the place they used to be or never were? Then adding strength training will help you look and feel better while standing naked in front of the mirror. Adding muscle can help support or lift any areas and since muscle takes up a smaller area then the same weight in fat, you’ll look leaner even when the scale number doesn’t change.
Now cardio has it’s benefits too. So be sure to do both.

Iron Belle Fitness, L.L.C. is your in-home and corporate personal trainer serving Tempe, Chandler, Ahwatukee, Gilbert, and Phoenix, Arizona. Please email us at info@ironbellefitness.com for more information.

Why Should You Incorporate Fitness at work?

So why should fitness be incorporated into work? Because it is effecting everyones bottom line!!!!!!!

Just a few simple statistics:

- 58 Million Overweight; 40 Million Obese; 3 Million morbidly Obese
- Eight out of 10 over 25's Overweight
- 78% of Americans not meeting basic activity level recommendations
- 25% completely Sedentary
- 76% increase in Type II diabetes in adults 30-40 yrs old since 1990

Cost of Lost Productivity
- Workdays lost: $39.3 Million
- Physician office visits: $62.7 Million
- Restricted Activity days: $29.9 Million
Bed-Related days: $89.5 Million

A More Agile Team
It has been proven that challenging your body to do new movements also helps your mind to be open to changes too. So building up your physical stability can make everyone more prepared for the changes that come in the business environment.

Building A Stronger Team
Your employees are not just getting stronger themselves. But fitness training in a group can help foster you team. And employees who don't get a chance to work together will be able to meet each and gain more internal connections to help your company be stronger. And more oxygen in the body, more blood can better circulated, especial to the brain, which helps with problem solving as you get more blood to the pre-frontal cortex.

Few Missed Days
By exercising, not only do you strengthen you muscles but another great side effect is strengthening you immune system. Which means fewer sick days and more productivity.

For your average 10 employee company, it costs your company about $30,000 dollars in Medical Care Costs, Workers Comp and Lost Productive Cost alone. And the loss of productive costs make up the largest percent of that.

So with adding the opportunity for exercise at your company, not only does your employee see a better bottom line but so will you.


So Get YOUR Team Exercising!

Stress and The Mind-Body Connection

Life seems to get busier and busier. And how many times are we just adding to our list of “todo’s”? With more on our plate, many times we will feel more stressful too. And often exercise or movement is one of the first things we squeeze out of our schedule. The thing is, this when exercise becomes even more important to keep in our routine.

Exercise is not only for the body but for the mind too. Some scientist are now using the term “mind-body” to refer to the body as one unit. It’s because the mind and the body are so interconnected we should even think of them separately.

Below are just a few the “mental” benefits that we often forget about that comes from exercise:
It gets the blood and oxygen flowing to the pre-frontal cortex (part of your brain) that helps with creative problem solving. Every get stuck and can’t find a solution to your challenge? Get moving and you’ll be surprised how one or a few options will come to you.
One of the things we all seem to get stressed by is the contest change in our lives. Just when you think you have the pattern down to something, it seems to change. And when you do new movements with your body, it unlocks your mind to be more open and agile to the changes that come at us.
Keeps you burning calories when many people eat more during stressful times.
When you are in the middle of all your thoughts, it seems that you shouldn’t stop tackling those issues. Just keep plugging away is our normal pattern, isn’t it? However, when you do force yourself to go exercise and do something different, you’ll be surprised how you can accomplish your tasks that much quicker then if you stayed with it. You’ll see new angles for a quick solution.
Helps you sleep better. Often when we get stressed we can’t sleep at well as we keep the “mind-motor” running. Thinking of all the things we have to do or trying to figure them out. With less sleep, we won’t be able to function at peak performance. And exercise will make sure to help you fall asleep better so you know you can do a better job of all the tasks ahead of you.
And most importantly, exercise helps to regulate our mind-body system to run more efficiently. With stress and in activity our hormones aren’t helping us to do our best mentally. If you notice you can get down or think more negatively, you won’t be wrong. And with increased cortisol from stress, you’ll be hanging on to more weight (as the body goes into the flight or fight response) to save more energy for later.

After seeing just a few of the great benefits that you don’t always recognize from exercise, why wouldn’t you keep it in your schedule???? Remember, your body isn’t just a container for the brain, it’s all link together and your movement affects your thoughts and attitude.

Happy Training!

Stressful Eating Tips

Some people have a tendency to eat when they are anxious or feeling stressed. They look for control or comfort in their foods.

Here are just a few ways to help getting around those time when we eat out of stress:
Drink a glass of water - focus on finishing that glass of water can help. Plus it helps your brain, and everything else, function.
Know your weaknesses - don’t buy those “crutch” type foods. You know the ones you go to in that moment of weakness.
Get out of the kitchen - find something to do to relieve that stress that isn’t in the kitchen. Meditation, yoga, your favorite hobbies are the best way to distract yourself. And do them a a room farthest from the kitchen.
Avoid drinking caffeine. It will only make the stress feel more intense.
Try to eat 5 or 6 small meals a day. This helps to even out your blood sugar. You won’t have those “afternoon” carvings.


Happy eating.

Be sure to check out www.ironbellefitness.com for more great hints.

Great Way to Escape the Heat

Have you been hiding from the heat and not been getting in your workouts? A great way to beat the heat and still get your cardio in is to visit place with A/C. Most malls open earlier then their stores so you can walk inside and not worry about getting sidetracked by spending money. And if that is your cup of tea. Then look to Home Depot and Costco. You’ll fit right in with people looking for that missing item they can’t find. About 5 times through those isles is about 30 minutes believe it or not. And that doesn’t count stopping to look at the products. Try not bringing your wallets so you make sure you don’t spend all your money too. ☺

Happy walking.

Why is drinking water so important?

Someone everyday comments on how much water I drink. And sometimes they will ask why I drink that much. There are some many reasons to drink water over other beverages. Your body can function better at every level with more water in your system. Even your brain. You'll be able to think clearer. You will look better and younger. You feel fuller. And you don't consume other caloric foods and drinks you might be eating to quench that "hungry" feeling you can get from being actually thirsty. I always wonder how people don't drink more water.

Here are a few tips to help incorporate more water in to your daily routine:

1. Carry water with you everywhere. You'll drink it if it is there.
2. Add lemons, limes, and even cucumbers to change it up.
3. Keep it cool/cold. You'll burn more calories as you body tries to warm it up.
4. Alternate every other glass of what you typically drink with a glass of water.
5. Try cutting your fruit juices with water. You won't even notice the change.
6. Drink an entire glass of water before every meal. That I learned from my mother. Thank mom. :)

Happy training!