Welcome to our page! We are a physical therapist and nurse practitioner team who work together to help you reach your goals. We promise to help you lose the pounds and keep it off, and regain the energy, confidence, and strength that you need to feel and be your best. […]
Everyone wants to get a great deal right? Me too. Well this is the time for you to get one. The latest exercise science research is finding that the biggest benefit of any workout routine can come from the first 30 minutes, IF you do it right. With P90X3, that is what you will get. It is all […]
Short on Time? Are you Novice, Intermediate, or Advanced Fitness Level and Looking for Results to start the New Year Right? Join us for our first P90X3 Test Group. Details on P90X3 below: How long does it take to complete P90X3? P90X3 is a 90 day program, split into 3 Blocks. Blocks 1 & 2 […]
Thanksgiving is a time to give thanks for all we have in life- family, friends, home, food, health. What also comes with this annual gathering of memories is the tendency to overindulge on foods that will slow our progress toward our goals. If you look at the big picture, it is only one day in […]
There are many ways to make Shakeology in terms of how much ice and how much liquid. This is what has worked best for me. Putting too much ice can lead to a shake that is way too thick. Too little ice, and it’s too liquidy! 2 cups of ice and 10 ounces of liquid, […]
Asparagus is very nutritious and easy to find on a regular basis at the grocery store. One thing that’s nice about it is that it is easy to chop since it comes in bunches and they line up easy once you wash them prior to chopping. Convenience and easy food prep are very important! Post […]
Fall is one of my most favorite times of year. Humidity is lower, the leaves are changing, and the sun is still warm and soothing. If you go out to enjoy the wonderful outdoors, take the time to find a trail that will be challenging enough to get your heart rate up. If it’s a […]
Posted on 20. Oct, 2013 by Angie deBorja.
This easy healthy recipe is a great spin on black beans and rice. I found this one on the Food Network. The benefit of eating black beans and brown rice is that together they make a complete protein, meaning you get all the amino acids that you need for muscle building, as opposed to eating each item individually. […]
Posted on 05. Oct, 2013 by Angie deBorja.
Maybe you have ordered P90X in the past and gave it a good solid effort, but thought, the workouts are just, too, long! Well low and behold, Beachbody has come out with P90X3. 30 minute workouts, amazing results, in 90 days. Stay tuned for this program that is scheduled for release in December 2013! Check […]
Posted on 19. Sep, 2013 by Angie deBorja.
Have you been thinking about ways to track your calories burned with your workouts? There is nothing that compares to getting instant feedback on how effective your workouts are in burning calories and tracking your progress to reaching you fitness and weight loss goals. There are numerous devices on the market, from a traditional pedometer, […]
Having goals are great. Even better, is when you have made those goals specific, measurable, attainable, and you have placed a time deadline on it. Every person’s journey to reach their goals is going to be peppered with obstacles. That’s life. What differentiates those who reach their goals and those who do not are the […]
Posted on 03. Sep, 2013 by Angie deBorja.
Focus T25 is the hottest new program from Team Beachbody. The huge draw of this program is that it is focused on getting you results that would normally take 1 hour of work, in only 25 minutes a day. Trainer Shaun T, worked very hard to develop a system specifically for super busy people that […]
It’s always good to have an arsenal of healthy snacks to have on hand. One that you can add to your snack bag are roasted chickpeas (garbanzo beans). They are a great source of protein and fiber and they can be used in salads or pureed as the base to hummus dip. Roasted chickpeas provide […]
Diet sodas have traditionally been considered by many of us as a decent way to get some energy, flavor, and fizz without the sugar and calories, right? I used to drink a can of diet Coke a day and I thought I was doing my body just fine. Well, you may want to reconsider your […]
Posted on 28. Jul, 2013 by Angie deBorja.
There are a lot of home workout programs that can get you to our fitness goals. Regardless of what kind you are doing, whether it is at the gym, at home, outdoors, with as part of a class, being sure you are working out at the right intensity is essential to getting the most from […]
I was so excited to start Shaun T’s new program Focus T25 because you get a full workout in only 25 minutes, 5 days a week. Out of all the home workout programs available from Beachbody, this is one of the hottest program to come out and it is on track to the be one […]
Posted on 14. Jul, 2013 by Angie deBorja.
Let’s say you have been consistent with your workouts, following a healthy eating plan, drinking plenty of water, and essentially doing all the things you are “supposed” to, but yet the pounds nor the inches seem to be coming off, and you might be thinking, what am I possibly missing? I was at that point […]
Back pain can be a nagging frustrating condition that prevents you from getting the intensity you need from your workouts in order to make progress toward your goals. One of the best ways to either manage or prevent back pain is to work on the strength of your core muscles, which include your abdominal muscles […]
I know this is not fitness related, but I think it plays a big part in our day to day quality of life, in ultimately are overall health. So the topic is active listening. Friendly question to think about: Do you ever feel like some people are fully listening to you? How often do you […]
Posted on 24. Jun, 2013 by Angie deBorja.
INTRODUCING FOCUS T25™ The only thing standing between you and the results you want is time. That’s why Shaun T experimented for the last year to see if he could create the same kind of results you’d expect from an hour-long program, in under 30 minutes. The result is FOCUS T25–and the name implies the intent: […]
Posted on 24. Jun, 2013 by Angie deBorja.
What an amazing experience! There is nothing like being around over 7,000 Coaches who have transformed their health and their lives with Team Beachbody’s amazing programs, nutrition and business opportunity. The conference was packed with seminars, events, workouts, and training that focuses on how to build a business while helping individuals who are ready to […]
SMART Goals -by guest writer Michelle Pino. Now is the perfect time for us to take advantage of the great outdoors when striving to become healthier. We can use this month to learn how to achieve balance in our nutrition and physical fitness levels. Planning an overall fitness routine will keep you from becoming fatigued, […]
Reaching your goals, whether it’s weight loss, toning, bulking up, getting more energy, or just improving your overall general healthy will have its ups and downs. Even individuals who have reached their weight loss goals will have their challenges. A few years ago I was 150 pounds at 5’2. I lost a little weight with […]
Posted on 01. Jun, 2013 by Angie deBorja.
Salmon is wonderful way of getting healthy protein and omega 3 fatty acids, which are known to help in the prevention of heart disease. However more and more I hear about the risk of farm raised salmon over wild caught salmon. So I did a little research on my own. The risks of fish in […]
How to Determine Which Health Shake is Best for You… There are so many health shakes out there it’s hard to know where to begin in making a selection. There are individuals that live by juicing, others love purchasing smoothies from the local smoothie place, and others buy fruit and veggies and blend them into […]
Posted on 27. May, 2013 by Angie deBorja.
“I don’t have enough time to workout!” This seems to be the universal reason why many people do not exercise. Is that really true? Let’s see. The National Institutes of Health recommends at least 150 minutes per week of physical activity that increases your heart rate. Let’s break that down. 150 minutes is 30 minutes […]
Posted on 22. May, 2013 by Angie deBorja.
Does Using A Heart Rate Monitor for Weight Loss Help? How Easy Is It To Use? Polar FT7 Review Using a heart rate monitor for weight loss is a great way to monitor your heart rate and calories burned during your workouts. If weight loss is your goal, using the heart rate monitor will help […]
Posted on 11. May, 2013 by Angie deBorja.
Resistance Bands- Are They as Good as Dumbbells and Machines? Home workout programs using resistance bands is a great way to save money and time. You don’t have to worry about the drive, parking, distractions, locker room time if you use it for showers or locking your bag up! A big part of a fitness routine […]
Posted on 07. May, 2013 by Angie deBorja.
ARE YOU HAVING KNEE PAIN WITH YOUR WORKOUTS? CHECK YOURSELF IN THE FOLLOWING AREAS TO STAY SAFE! by Angie deBorja May 7, 2013 Knee pain can be a a sticking point that can prevent you from getting the most from your workouts! There are several things you want to be […]Pin It
Do you struggle with achy stiff joints, limited balance, or restricted mobility? Are you trying to lose weight but are limited by what you can do with exercise due to chronic aches and pains or fatigue? Do you have a friend or family member that has had ongoing problems with these areas? Or have you […]
Do You Know Your Ideal Body Weight? What Weight is Healthy For YOU? Ideal body weight, target body weight. Healthy body weight. Oh the labels and charts that try to tell us what are size is supposed to be. Aggh! Can’t we just be a size that we are comfortable and […]
Posted on 23. Apr, 2013 by Angie deBorja.
We have all been frustrated at one point or another with the goal of losing weight, toning our bodies, and wanting to fit into our clothes. I hated my pants being tight month after month despite going to the gym or NOT going to the gym for that matter! Weight loss challenges come from a […]Pin It
Posted on 20. Apr, 2013 by Angie deBorja.
Are Your Short On Time For Working Out? Do You Need Something That Works, Gets the Job Done? What If You Could Do That In Just 25 Minutes a Day? If that sounds like something right up your alley, then stay tuned for the launch of Shaun T’s hot new and highly anticipated program called […]
Working out is so important in preventing chronic disease that can cripple your quality of life, but avoiding injury along the way is just as important. One way to do this is by choosing the right footwear based on your foot shape. You will want to be aware if you have a flat foot, neutral […]
Posted on 09. Apr, 2013 by Angie deBorja.
Finding an effective home workout can be tough if you are new to exercise or just getting back into a routine. But let’s say you are determined to feel better, look better, and be more confident in your own skin. Maybe you are tired of your clothes being too tight once and for all. Or […]
Eating Out- Healthy Options One of the joys of eating out is being able to spend quality time with friends. It seems as though time flies faster and faster and it becomes harder and harder to see friends we care about on a regular basis. The most common way to meet and catch up, of […]
Posted on 20. Mar, 2013 by Angie deBorja.
If you have seen the infomercials for INSANITY by trainer Shaun T and the amazing results people obtain with this 60 day program, you will want to check out the up and coming program that is designed to get you amazing results in only 25 minutes! Imagine being able to get the results in 25 […]
Posted on 06. Mar, 2013 by Angie deBorja.
P90X and P90x2 Challenge Packs- Lowest Price Ever for a Limited Time! For the month of March only, P90X and P90X2 Challenge Packs will be available at $25 dollars off the normal Challenge Pack price. Because the Challenge Packs already give you a discounted bundle price, this March special saves you $80 over what you would […]
Posted on 04. Mar, 2013 by Angie deBorja.
Working out at home to Les Mills Combat.. .So far so good! Really feeling solid and tighter in the core muscles. Once you start getting the hang of the moves you can really get into the kicks and punches. You want to be sure you hold your core muscles tight with the entire routine so […]
Working out at home has many benefits. 1.) You save time from having to drive to and from the gym, dealing with additional traffic and parking, and having to use the locker room if you have things to secure. 2) You save money on the monthly gym memberships, which can add up over time, especially […]
Working Out at Home – Les Mills COMBAT Day 2- HIIT Power – Exercise for Nurses and Health Professionals
Posted on 27. Feb, 2013 by Angie deBorja.
Day 2 of Les Mills Combat. Really good mix of dumbbell work, plyometrics, and interval training. I used 10-15 lb dumbbells. 208 Calories burned in 30 minutes. Frequent switches between different tasks. Brisk pace and variety of moves and easy to follow. I’m very happy with Combat so far! Contact me if you’re ready to […]
I’m working out at home, and so excited about Les Mills Combat! Lots of kicking and punching to really good music. Very energetic trainers. I find I can get my heart rate up a whole bunch even if I’m not jumping. My max heart rate was 177 and I burned 280 calories in in only […]
Working out at home or going to the gym or getting exercise outdoors are all wonderful ways to live a healthier lifestyle when we can make it part of regular routine. At some point in our lives, however, we come to the realization that it’s hard to be consistent- whether it’s with eating right, getting […]
Fitness Journal Example Day Two of P90X/Plyometrics Up at 5 am again. I am going to need to go to bed earlier, as it was not nearly as easy to roll out of bed this morning! Took my supps, fried KC his eggwhites before he was out the door to work, set up my living […]
Teamwork in healthcare is a huge part of thriving in your career and not just surviving. Working in health care is very rewarding, but along with that comes a lot of stress, usually in the areas of staffing, documentation requirements, and new policies and procedures as insurance coverage is constantly changing. Feeling appreciated for […]
I am finishing up week 10 of Les Mills Pump which is 13 weeks long, or essentially a 90 day program. I had to take 2 weeks off due to a cold early on and then earlier this month I had the flu, but I’m back on track. I am enjoying Les Mills Pump for […]
Posted on 27. Jan, 2013 by Angie deBorja.
Following through on ways to live a healthier life by modifying your diet will always help you get to your goal sooner. Since the beginning of my relationship with my significant other, who is a cardiac nurse practitioner, and who does not eat red meat, I have naturally became less of a red meat eater […]
Posted on 16. Jan, 2013 by Angie deBorja.
Consistent exercise is critical to lowering your risk for heart disease and preventing tragic consequences. Prevention is the way to go but the challenge is motivating the at risk individual to change their behaviors for the better. Click on this graphic and there are some eye opening statistics on medication costs in the U.S. […]
Posted on 15. Jan, 2013 by Angie deBorja.
Part of living a healthier lifestyle is getting regular vaccinations to prevent against disease. I have come across various individuals in my work history and in my personal life who are against getting the flu shot or they may put it off, because of anecdotal stories of friends they know that have gotten horribly […]
Posted on 09. Jan, 2013 by Angie deBorja.
Part of living healthier lifestyles at home involves getting enough servings of fruits and vegetables in your daily intake. Have you ever had trouble with being able to eat your vegetables you buy from the groceries in enough time before they go bad in the refrigerator? I used to make a concerted effort to stock […]