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Believe in Yourself - Trust the Process - Change Forever!! We pride ourselves on training people of all walks of life in an intense small group coaching atmosphere that will challenge you at your current fitness level and teach you how to burn body fat, build lean muscle, and make life changes that last!

Operating as usual

66.147.244.60 02/08/2016

Partner Workouts (Renae Bohall-Rochon, CPT)

check out the new post!

66.147.244.60 Partner Up! Valentine’s Day isn’t just for romantic couples! You can celebrate any relationship with a fast fun workout! Not only will you spend time together, you’ll burn more calories as a …

everydayhealth.com 12/15/2015

The Link Between Stress and Obesity

everydayhealth.com Research has found that stress leads to specific reactions in the body that cause induced cravings and lead to obesity. Learn how to break the cycle.

everydayhealth.com 11/10/2015

These 7 Herbs and Spices Can Save Your Skin

everydayhealth.com Find out how raiding your spice cabinet can help you have brighter skin, stronger hair, and more.

everydayhealth.com 11/09/2015

8 Fall Foods I Eat to Improve My Mood

Great information and healthy choices!!!

everydayhealth.com Mother Nature provided many foods during the fall season to help with our mood. Here are 8 fall foods I eat to improve my mood.

11/04/2015

Filling Food to Speed Weight Loss

Feeling full while you watch your weight is as easy as a trip to the salad bar. Learn which foods fight hunger by keeping you satisfied longer.

01/28/2015

A trainer I follow named Tyler Bramlett's has a book called 27 Habits You Can't Ignore Book (HIGHLY recommended btw): Choose 5 of these habits to start with...
then once you feel you developed those habits, choose 5 more.

Keep moving forward, Continue to be the best version of yourself each and every day!!!

Drink Enough Water
Eat Your Veggies
Eat Protein For Breakfast
Work On Building A Strong Digestion
Get Your Sleep
Breathe Deeply
Read Your Daily Affirmation With Gratitude
Walk Every Day
Do Some Exercise
Get Some Sunshine
Touch The Earth
Use Cold Water Therapy
Make Sure You Laugh
Read Something
Avoid Obesogens
Kick Your Heels Up And Have A Cheat Meal
Try Or Learn Something New
Spend Some Time Alone Doing Something You Love
Spend Some Time Socializing With Your Friends Or Family
Go Outside And Play
Measure Your Success
Do A Selfless Act For Someone Else
Identify Where You Are Currently At And What Works
Set Or Adjust Your Goals
Create A Plan For The Next Month
Create A New Daily Affirmation That Focuses On Your Plan
Do Something To Take Care Of Yourself

P.S. Here's the 5 habits I'm working on this week...

1) Read Something - committed to reading a minimum of 1 book a month.
2) Hit my workout goal 3 times a week while being active 5
3) Drink 100 oz. of water
4) Eat 30g of fiber - mostly from vegetables a day (this one is difficult for me)
5) Measure your success - logged my food religiously and checking in with my on-line trainer daily (well almost daily...lol)

01/20/2015

Just a little humor to get you going! Need a 2015 fitness plan? Bootcamp, personal training, or online coaching available...meal plans, and workouts that you can do at home are NOW available!

01/19/2015

Simplified Nutrition Rules
1. Eat when you are hungry and until you are satisfied. There is no need to restrict or count calories when you eating the right foods.
2. Remember that health and fitness should not run your life, it should simply be part of it. Mistakes happen and you will fall off track at time. Don’t let one mistake ruin your day or week. Forget about it and move on. If you have a piece of cake at the office, you shouldn’t feel the need to workout for an extra hour that day. It is all about
balance and enjoying life. That is why the 80/20 rule works so well. If you were having a piece of cake at the office everyday, that is when you may need to reevaluate your nutrition plan.
3. Enjoy the foods you eat and the energy they bring. Get creative with the kinds of food you cook and eat. Eating healthy is far from boring and bland. Some of the most flavorful foods are the foods that are the best for you.

blog.myfitnesspal.com 01/17/2015

4 Treadmill Workouts that Are Actually Fun

Stay on track...do some extra fun cardio

blog.myfitnesspal.com When it comes to exercise, the treadmill is a reliable go-to option for cardio. Problem is, the second your foot hits the speeding belt you’ll remember: Running in place can be really boring. But i...

05/14/2014

Ladders, kettlebells, deaflifts, triceps, and burpees... What else is a more perfect start to the day?

04/22/2014

What do you think about when you are holding a plank...especially when it becomes difficult??

fitsugar.com 02/15/2014

25 Reasons You're Not Losing Weight

Want to know why you aren't losing weight...this article sums it up perfectly!!

fitsugar.com Even if you follow a fitness routine and you often choose healthier foods, you may not be seeing the weight come off the way you hope. While there are plenty of other healthy accomplishments to celebrate on this journey, it can be frustrating to not see

cnn.com 02/05/2014

The sweet secret that could kill you

If you want to be healthy you have to get rid of the sugar!! More and more research shows the harmful effects.

cnn.com Dr. Jennifer Caudle looks at how our daily rituals are putting way too much sugar into the average American body.

02/05/2014

Exercise makes almost any physical/emotional ailment better...

02/04/2014

Can't come to bootcamp today or you are snowed in from the gym??? Try this workout...Get A Hit Of Acid - (Lactic Acid)

Most people think that soreness that you feel a day or two days after a workout is from lactic acid. NOT TRUE! What you are experiencing is delayed onset muscle soreness (DOMS) which happens when the muscle fibers are damaged during the eccentric phase of a movement (when you are lowering).

Lactic acid training causes your muscles to fail on a chemical level. The more lactic acid in your system, the more growth hormone your body release. The more growth hormone produced increases lean muscle growth which then attacks fat!!

If you haven't trained with me...I am a HUGE fan of changing your repetition tempo which brings results simply by increasing your body's lactic acid level.

Here is an example of a lactic acid workout. This is not for beginners, and you have to start at a weight that is about 25% below your normal lifting weight to stay safe and have excellent form!

Lactic Acid Workout Set #1:

1A) DB Romanian Deadlift: 20 reps --- 1 second down, 3 seconds up
-Rest 15s
1B) DB Renegade Row: 10 reps -­-- 1 second down, 3 seconds up
-Rest 15s
1C) Goblet squat: 12 reps --- 2 seconds down, 3 seconds up
- Rest for 60 seconds at the end of the circuit and repeat for 3-4 rounds total.

FINISHER!!! Metabolic 4 minute trainer to capitalize on that killer workout. 20 seconds on, 10 seconds squat hold of squat to toes and squat jumps for 4-total minutes.

1-minute of 20-10 squat to toes
1-minute of 20-10 squat jumps
1-minute of 20-10 squat to toes
1-minute of 20-10 squat jumps

02/02/2014

Don't let the calories from Superbowl get the best of you...you can watch the game, eat a little, AND workout. Then I'll see you all in bootcamp on Monday right??

01/30/2014

Good cardio info!!! Check it out, and like my page!!!

CARDIO! - and why as a trainer I don't support it...

That's right, long boring cardio has proven to be one of the worst ways to lose weight. I am not a runner, I don't like being on a treadmill or piece of equipment for 45 minute - an hour. BORING! I don't know any people I've trained that like it either, but beyond that...it fails to produce significant fatloss results. Yes, there are health benefits, but you can get the same health benefits and more with shorter, higher impact workouts.

You don't believe me right? Here is proof:

Utter AC, et al. Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women. Int J Sport Nutr. 1998 Sep;8(3):213-22.

-A 3 month study on obese women published in 1998 found that women who did 45 minutes of cardio a day, 5 days a week, lost no more weight than those who dieted alone!

In another 2007 study on endocrinology and metabolism found the same thing:

-Subjects did 50 minutes of cardio, 5 days a week, and once again lost no more weight than those who dieted alone!

In an article called "Exercise Effect on Weight and Body Fat in Men and Women." Obesity 2007 found this:

-Over the course of this one year study, subjects performed aerobic exercise for 60 minutes a day, 6 whopping days a week (who even has TIME for that?) and lost only 3.5 pounds on average in an entire YEAR!

3.5 pounds of fatloss after an HOUR of exercise, nearly every day, for an ENTIRE year? You've got to be kidding. I can tell you I have found a better way! The alternative is short, intense bouts of exercise. A recent study published in the European Journal of Applied Physiology found that 15 minutes of a circuit-style resistance training workout elevated metabolism for a full THREE days! And that's only from 15 minutes!

Other studies have found similar results with interval style workouts as short as 4 minutes producing dramatically more fatloss than long, extended bouts of cardio.

Here's an example bodyweight, short-burst exercise routine that you can try today to boost your metabolism and your fat loss results:

30 seconds of bodyweight squats
30 seconds of push ups
30 seconds jumping jacks

Repeat 4 times.

That workout right there only takes SIX minutes and you'll burn way more fat than you will with those long, drawn out, boring cardio sessions.

HOWEVER - the magic happens in the nutrition. You cannot exercise your way out of bad eating habits.

NO workout will ever help you lose fat unless you get your nutrition in order. Unfortunately, nutrition is an area where most people really struggle, and sticking to a "diet" long term can be near impossible.

But, have no fear - that is part of my job, and I have a great system to keep you on track. If you contact me we can put together a fitness and nutrition plan that is not only easy to understand, but easy to follow. Stop the madness, try something new. Bootcamp classes have availability and Renae has personal training sessions open during the week, and to try either one for the first time is FREE! Nothing to lose - but stubborn pounds. Let me help you create new habits that create success in all areas of your life.

01/29/2014

CARDIO! - and why as a trainer I don't support it...

That's right, long boring cardio has proven to be one of the worst ways to lose weight. I am not a runner, I don't like being on a treadmill or piece of equipment for 45 minute - an hour. BORING! I don't know any people I've trained that like it either, but beyond that...it fails to produce significant fatloss results. Yes, there are health benefits, but you can get the same health benefits and more with shorter, higher impact workouts.

You don't believe me right? Here is proof:

Utter AC, et al. Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women. Int J Sport Nutr. 1998 Sep;8(3):213-22.

-A 3 month study on obese women published in 1998 found that women who did 45 minutes of cardio a day, 5 days a week, lost no more weight than those who dieted alone!

In another 2007 study on endocrinology and metabolism found the same thing:

-Subjects did 50 minutes of cardio, 5 days a week, and once again lost no more weight than those who dieted alone!

In an article called "Exercise Effect on Weight and Body Fat in Men and Women." Obesity 2007 found this:

-Over the course of this one year study, subjects performed aerobic exercise for 60 minutes a day, 6 whopping days a week (who even has TIME for that?) and lost only 3.5 pounds on average in an entire YEAR!

3.5 pounds of fatloss after an HOUR of exercise, nearly every day, for an ENTIRE year? You've got to be kidding. I can tell you I have found a better way! The alternative is short, intense bouts of exercise. A recent study published in the European Journal of Applied Physiology found that 15 minutes of a circuit-style resistance training workout elevated metabolism for a full THREE days! And that's only from 15 minutes!

Other studies have found similar results with interval style workouts as short as 4 minutes producing dramatically more fatloss than long, extended bouts of cardio.

Here's an example bodyweight, short-burst exercise routine that you can try today to boost your metabolism and your fat loss results:

30 seconds of bodyweight squats
30 seconds of push ups
30 seconds jumping jacks

Repeat 4 times.

That workout right there only takes SIX minutes and you'll burn way more fat than you will with those long, drawn out, boring cardio sessions.

HOWEVER - the magic happens in the nutrition. You cannot exercise your way out of bad eating habits.

NO workout will ever help you lose fat unless you get your nutrition in order. Unfortunately, nutrition is an area where most people really struggle, and sticking to a "diet" long term can be near impossible.

But, have no fear - that is part of my job, and I have a great system to keep you on track. If you contact me we can put together a fitness and nutrition plan that is not only easy to understand, but easy to follow. Stop the madness, try something new. Bootcamp classes have availability and Renae has personal training sessions open during the week, and to try either one for the first time is FREE! Nothing to lose - but stubborn pounds. Let me help you create new habits that create success in all areas of your life.

01/28/2014

Timeline Photos

01/25/2014

NUTRITION 101

WHY DO WE NEED CARBOHYDRATES TO SURVIVE?
Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate. We need this amount of carbohydrate because:

**Carbohydrates are the body’s main source of fuel.
**Carbohydrates are easily used by the body for energy.
**All of the tissues and cells in our body can use glucose for energy.
**Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
**Carbohydrates can be stored in the muscles and liver and later used for energy.
**Carbohydrates are important in intestinal health and waste elimination.
**Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Diets high in fiber have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products.

WHY DO WE NEED PROTEIN TO SURVIVE?
According to the Dietary Reference Intakes published by the USDA 10% - 35% of calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:

**Growth (especially important for children, teens, and pregnant women)
**Tissue repair
**Immune function
**Making essential hormones and enzymes
**Energy when carbohydrate is not available
**Preserving lean muscle mass

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.

WHY DO WE NEED FAT TO SURVIVE?
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:

**Normal growth and development
**Energy (fat is the most concentrated source of energy)
**Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
**Providing cushioning for the organs
**Maintaining cell membranes
**Providing taste, consistency, and stability to foods

Fat is found in meat, poultry, nuts, milk products, butters and oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarine) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease.

tinybuddha.com 01/25/2014

7 Things to Remember When You Think You’re Not Good Enough

Please remember this when you are getting on the scale each week!! Your fitness plan is a journey and a lifestyle.

tinybuddha.com While my self-love journey is on-going, here are a few things I try to remember when I think I'm not good enough and I'm tempted to be mean to myself.

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Fitness...Gangnam Style!!  Come try us out for 1 month...only $29 for new clients!!

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Greater Phoenix Area
Phoenix, AZ
85024

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