Extra Mile Fitness

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Extra Mile Fitness

Certified personal trainer. My goal is to craft an integrated fitness routine to support YOUR fitness goals. Send a message for a free consultation & learn more!

Specialize in strength training & run plans (up to marathon!).

28/12/2020

Ready to kick start a new routine, but not sure where to start?

Great news, I’ve got ya covered & we can begin anywhere 😉 Here’s a few helpful tips as you look towards a healthier you!

✔️ Goals - What is your fitness goal and why? Write that down. Clear goals help gauge progress & accountability. Set a calendar reminder 2 wks & 30 days from now to check in. How are you tracking? Are you being honest to your goals?

✔️ Routine - This doesn’t mean every workout is the same! Build in a regular time & place during the wk for your workouts. Make fitness a lifestyle vs a special “diet” followed every so often.

✔️ Pace Yourself - Going from 0 to 6 workouts/ wk is a recipe for injury. Assess where you are today & how you’ll incrementally get to where you want to be. Talk w a certified trainer for guidance (rqst a free consultation: ExtraMileFit.com).

✔️ Rest - You’ll be moving your body in new ways. Build in rest days to fully recover. More gas in the tank means you can give 100% on higher intensity days.

10/11/2020

Get that b***y out the door!

With fall comes less sunlight, dropping temps & more tempting snooze buttons. Having a motivated mindset takes practice & healthy habits - let’s get after it!!

Here’s a few tips for how to stay motivated for a sweat sesh 💦

✔️ Get Support - Find yourself an accountability buddy. Someone that will workout with you OR hold you accountable to a workout tomorrow.

✔️ Make a Realistic - Going from 0 to 2 hours a day is a recipe for injury. Make goals bite sized & lead up to something larger. Think on those incremental “green lights”. I want to run 2 miles per day to build up my base & increase 10% wk over wk.

✔️ Switch It Up - Make yourself a routine that keeps you consistent, but INTERESTED. Try a new strength workout. Switch up your running route or the workout itself - fartleks, tempo, etc. This photo ^^ is from a 4 a.m. run with new scenery last wk 🌴

✔️ Plan It - Set clothes out the night before. Make a plan for the week. Post-It note a sched on your bathroom mirror with a checklist (that you actually check off!).

09/11/2020

Mantras are a powerful way to strengthen a motivated mindset.

Do you have a mantra? I’d LOVE to know what it is 👇🏼 If not, here’s a few examples & tips to craft your very own!

1️⃣ Create a purpose. Dig deep on WHY you are creating a mantra - motivation, mindfulness, reaching a goal, something else?

2️⃣ Use the word “You”. This creates objectivity and a cheerleading effect to yourself. Go you!!

3️⃣ Keep positive. Beating yourself up isn’t going to make you run faster. Instead, focus on words that help visualize the accomplishment, confidence and strength.

4️⃣ Short & sweet. Write it all down, then underline words that make you feel most self-assured. What’s the common theme? Take that & condense to a few words.

08/11/2020

Green Lights 🚦

This year has been filled with lots of ups & downs & all arounds. Which can make it tough to stay motivated, I feel ya!

This wk I’ll be sharing some strategies to keep @ it & kick some fitness butt. First, we need to set ourselves up for SUCCESS. Small acts lead to larger results!

Matthew McConaughey recently released a book called ‘Greenlights’. It’s about his journey & how he sets himself up for success. McConaughey defines a green light as:

“𝗔𝗻 𝗮𝗳𝗳𝗶𝗿𝗺𝗮𝘁𝗶𝗼𝗻, 𝘀𝗲𝘁𝘁𝗶𝗻𝗴 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗳𝗼𝗿 𝘀𝘂𝗰𝗰𝗲𝘀𝘀... 𝗰𝗮𝗻 𝗯𝗲 𝗮𝘀 𝘀𝗶𝗺𝗽𝗹𝗲 𝗮𝘀 𝗽𝘂𝘁𝘁𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗰𝗼𝗳𝗳𝗲𝗲 𝗶𝗻 𝘁𝗵𝗲 𝗰𝗼𝗳𝗳𝗲𝗲 𝗳𝗶𝗹𝘁𝗲𝗿 𝗯𝗲𝗳𝗼𝗿𝗲 𝘆𝗼𝘂 𝗴𝗼 𝘁𝗼 𝗯𝗲𝗱 𝘀𝗼 𝘁𝗼𝗺𝗼𝗿𝗿𝗼𝘄 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗮𝗹𝗹 𝘆𝗼𝘂’𝘃𝗲 𝗴𝗼𝘁 𝘁𝗼 𝗱𝗼 𝗶𝘀 𝗽𝘂𝘀𝗵 𝘁𝗵𝗲 𝗯𝘂𝘁𝘁𝗼𝗻.”

Take the time to MAKE yourself a green light this wk. You are in control of many small decisions that will lead to big results.

How are you going to create a green light?

06/11/2020

Motivated Mindset Series begins next wk! 🏋🏻‍♀️

I’ll be sharing ideas around how set goals, tips for getting out the door, mantras & more!

Drop a comment or DM if there’s a topic you’d like to cover with or for staying on the motivation train!

01/11/2020

Hope everyone had a great Halloween!

We dressed up as a Runner’s High. What was the best costume you saw?

14/10/2020

Core Work 🔥🔥🔥

Here’s a few moves shared on my Instagram last wk! Who’s ready for some action!? Let’s get down to business with a no equipment needed core workout. Give each of these moves a go & let’s set this body fiya!

1️⃣ Traveling Leg Raise >> Sit on ground & place an object or two (dumbbell, kleenex box, whatever!) between calf & ankle length from hips. Place hands behind ur b***y & lift legs together over obstacles. (Target = Re**us Abominis & Hip Flexors)

2️⃣ Superman >> Core includes your back too! Lay on tummy, raise arms & legs a few inches off the ground. Tap hand to b***y on each side for some extra spice. (Target = Erectus Spinae)

3️⃣ Side Plank w Dip >> Simple, yet deadly. Place elbow directly under shoulder & stack feet. Inhale & lower hips hovering just above ground. Exhale and press up through hips. (Target = Obliques).

09/10/2020

A•D•V•E•N•T•U•R•E

ad•ven•ture (noun) engage in hazardous and exciting activity, especially the exploration of unknown territory.

Yep, okay that’s about right! How do YOU adventure these days!? Really, I’m interested👇🏼👇🏼👇🏼

My fav involves trail running, hiking & exploring the path less traveled. Happy Friday friends, let’s adventure!!

05/10/2020

Ready to crush your fitness goals?

Personal training is a 𝓹𝓮𝓻𝓼𝓸𝓷𝓪𝓵 journey. You need a plan crafted to your own unique goals.

We can make that happen. Send me a msg for a free consultation & first session! Let’s take your fitness to the next level🏋🏻‍♀️

19/09/2020

Big news!!🏋🏻‍♂️

Personal training website is officially underway. Saturday’s are meant for grinding. Tell your friends & fam... I’m open for business!!

21/08/2020

Weekend vibes🤙🏼

How are you gonna get after it?

I’m planning to run the virtual half with this wknd & somewhere north for cooler temps!

What’s got you motivated to keep moving this weekend??

09/08/2020

O•B•S•E•R•V•E

When’s the last time you just... stopped. Let the moment take you in. Absorbed your surroundings.

I can say it’s been too long myself 🙃 (Re)planning a “covid style” wedding, starting a business, rescuing a 3rd pup... the list goes on. I love it all & wouldn’t trade if for the world, but man it’s busy!

Yesterday I escaped to Flagstaff for a long run. Stopping on the side of the trail to refuel, when I looked up a few deer came to say hello. Mother Nature is amazing. Special thanks to these beauties who stopped time.

How do you find a moment to take a step back & just.... be?

@ Buffalo Park, Flagstaff Az

Address

85225, 85224, 85286, 85248, 85249,85247,85246

Website

http://ExtraMileFit.com/

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