Love our puppies! ♥️🐾. Happy
Personalized Functional Fitness
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51 Julianna Avenue #773
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Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Personalized Functional Fitness, Personal coach, P.O. Box 442, Moss Beach, CA.
A mobile personal training service that is here to help you achieve your health and fitness goals in the convenience and comfort of your own home, office or outdoor setting.
“What lies behind us and what lies before us are tiny matters compared to what lies within us.”
Ralph Waldo Emerson
Our sweet girl Bailee!! ♥️
Excited to have completed a new certification within my personal training profession and learn more about how I can help people with strategies and solutions regarding their weight management goals.
Happy Birthday to my baby girl! The moment you were born brought joy and love to my heart. I couldn’t wait to see your face that morning 27 years ago today. I also couldn’t be more proud of the woman you have become. May God continue to bless you with good health, good friends, love, joy, meaning and fulfillment and may all your dreams come true. And yes...puppies 😉🐾 (let’s let that happen down the road a bit though- Bailee is still your puppy) I love you with all my heart. 🎊🎉🎂🎁💐
With the new year at its beginning, most everyone seems to have getting healthier, stronger, leaner....you get the idea on their new year resolution list. Well, did you know that if losing weight is on your goal list that it is imperative to add a few days of resistance training to your weekly activity schedule. Check out the stats between dieting alone, dieting and cardio and dieting + cardio + resistance will do to efficiently and effectively reduce fat, but keep and even build lean muscle mass and increase metabolism rate. Very interesting! In fact even more so if you (I am) over the age of 50! Resistance training is extremely imperative on 3 to 4 day a week program just to maintain lean body mass.
The brain-changing benefits of exercise | Wendy Suzuki
The brain-changing benefits of exercise | Wendy Suzuki What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuk...
The power of the subconscious mind and the power of autosuggestion. Photo taken from the book, Think and Grow Rich by Napoleon Hill.
Happy New Year! Think, Believe, with Faith and Desire and Apply with purpose, passion, determination and persistence. 🎊 = achieved goals!
Today is a new day and each day is a new gift! DO something today, anything, big or small, that will move you closer to the person you desire to become. Don’t look or think backwards...move forward!
This page photographed from the book, The Seasons of Life, by Jim Rohn.
Today, my dear mom celebrated 100 years of life. Happy 💯th Birthday mom! You are the best! She has shown me that living with purpose, passion, determination, faith and love and a good attitude will serve you well. Keep moving mom! 100 looks good on you!
Staging the area for a HIIT Tabata workout with some amazing ladies..great effort shown this morning. Loads of fun!! Metabolic systems on GO!
Time for a quick 25 minute “personal” training with my workout buddy. Workout at home, office or anywhere with TRX straps, Med ball and a Ultimate Sandbag. 2 rounds of 12 exercises working total body. 45 seconds high 15 seconds low intensity with a one (1) minute break in between rounds. GO: TRX chest press, TRX triceps press, mountain climbers, TRX front squats, TRX sprinters starts R/L, Squats with a Med Ball overhead toss, TRX low row, USB bent over rows, jumping jacks, TRX med ball on the floor Russian twists, TRX alternating reverse lunges ( can add a knee up or hip flexion at standing position). Don’t forget a dynamic warm up prior and static lengthening stretches or a foam roller session post workout. Have fun! Enjoy and keep moving! PS. Remember to hydrate.
Out for a morning walk in the neighborhood. Enjoying the fresh air with my best four legged friend and jogging partner. It’s a nice start to the day. Counting my blessings!
It’s Boots Season! But seriously, it’s time to relaunch my Boot Camp Intervals Training sessions. The exercises are modified to fit everyone at different stages of fitness levels but still be challenging and fun! If you are interested and want more information, email me at [email protected]. I look forward to kicking out some effective exercises and workouts with you and for you!
It’s Boots season! Yes, these boots are made for walking with different functionalities and purposes. But seriously, It’s time for a renewal of my group Boot Camp Intervals Training sessions. If you are interested and or curious, email me at [email protected] for more information. I look forward to kicking out some effective exercises and workouts with you and for you! 👢🍁🍂💪🏻
It’s getting late for dinner, but it’s never to late to have greens and vegetables. A plate of baby spinach, kale and chard, chopped red peppers, chopped Roma tomato, chopped English cucumber and a wedge of cheese for some protein. Light vinegar dressing and I am good to go. Following it a delicious and healthy youth elixir beverage. Yum! Have a great night!
We are born to move! So let’s all try every day to get up and perform some type of purposeful movement exercise. We are worth it! Our bodies need the activity as well as it needs good nutrition.
That exercise could be as simple as getting outside for a walk, a jog, climbing some stairs, riding a bicycle, swimming or just purposefully moving well while doing daily lifestyle activities. Exercise can be empowering. It can lift your spirits and as well as it can build strength and vitality.
IMO (in my opinion 😃😉) ...
“If you can move, you should; and if you do than you should move well and often!”
Have a blessed day!
Exercise has many benefits, physically and psychologically so get moving and get 😃! Canine buddies = Joy too 🐾❤️
Exercise can make you feel good, physically and emotionally. Get moving, get happy! 😃
Check your calendar!
We are 1/2 way through the year!
Did you set goals? Health & Fitness goals?
Did you want to lose a few pounds, gain some strength, or improve your energy levels? Or maybe just feel better in your clothes?
Well, sometimes the best intentions get stopped, redirected or distracted by busy lives. If for any reason you need to move past a fitness hurtle, get a jump start, want some encouragement, motivation, coaching, or just someone to be accountable to for your fitness activities...I hope you give me a call. I would like to talk with you and see how I can help you reach those goals by years end. Send me an email to [email protected]
Here's to you in 2018!
Make room! When the weather is raining, snowing, or not conducive for your workout, take the training indoors! Clear a space for movement..functional movement patterns (squats, lunges, push ups...you get the idea). Use can start with body weight exercises or add some resistance! Use stability ball, dumb bells, bands, a sand bag for some ideas. Listen to motivating, uplifting 🎶 music. It’s a new year...start off strong! Take the time to create a space...then take consistent action... and get moving!! Have fun too!
Thought and questions for the day: What are you doing? It is a new year! HAPPY NEW YEAR 2018! Are you doing things in work and in your personal life that make you feel alive and purposeful? Are you in places or seeing places or planning to go to places that inspire you? Are around people that lift you up and encourage you to be your best even through the challenges? Yes or No? Think about it! Every day is a gift! You are a gift! Be a gift to others! Even the smallest changes in a forward and positive motion is a change for good! I believe in you! It is time to live our best selves; for time waits for no man/woman. Time is the equalizer. Make time today to do something for yourself that matters towards your priorities, goals and purpose.
Friday challenge! Grab a pair of socks and heat up your abs! These exercises are good for the legs, hips, shoulders and all around core musculature.
1. Knee tucks
2. Mountain climbers
4. Plank jacks
Do 15 reps of each exercise. Perform 3 sets! Make it fun and effective!
Move it Monday! 3 lower body exercises that I incorporate into my fall prevention leg strengthening program.
Seated leg extension (right/left) 12 reps each side 2-3 sets
Standing hamstring curls (right/left) 12 reps each side 2-3 sets
Squat (sit to stand) 12-15 reps 2-3 sets
Modifications: no weighted resistance just go through the movement patterns. Progression: Add weighted resistance.
Steady pace no power or force such as swinging the leg as you extend or curl. Let the muscles work...control the motion!
Friday Challenge! Split squat - Do each side as many as possible in 30 seconds. Perform 3 sets. Modifications are as follows -
Regression: no load or weighted resistance. body weight only. if need be do a partial squat.
Progression: loaded carry (as illustrated), deeper squat (hips slightly below knee level). Visualize that you are picking something up off the ground.
Stair climbing is an effective and efficient cardiovascular exercise and leg strengthening workout.
Move it Monday! Try these 3 exercises for a 12 minute cardio conditioning workout. 45 seconds of exercise, 15 seconds of rest. 4 rounds! By the way, NO rest between rounds. Have fun with it!
1. Jump rope
2. Gate swings
3. Jumping jacks
Friday Challenge! A plank circuit. Illustrated are 6 different varieties of a plank. Perform each one for 60 seconds each! with a 10 second rest between each variety. This rotation takes 6 minutes!
Modifications: start at whatever time is challenging for you all the while keeping the integrity of the plank position strong! That might be 20 seconds or 40 seconds. Whatever it is try it! Do all 6 reps. This will be time well spent and something you can do every day to build core muscular strength. It will improve posture as well.
Overhead press with the Ultimate Sand Bag (USB)! Train your body with many different pieces of exercise equipment to help engage and utilize muscles in a variety of ways.
Move it Monday!
Move it Monday! Good for your core: Dead Bug, Plank, Stability Ball (SB)
SB seesaw movements - 10-15 reps
Dead Bug - 10-15 reps
Plank - 30-60 seconds
3 sets of each...Do the exercise movements at a steady but slower pace to really activate and engage the abdominal muscles.
Friday Challenge Renegade Row
Friday Challenge! The Renegade Row: 10-12 reps each side, 3 sets.
For an added challenge incorporate a push up movement pattern between each row. Reminder: stabilize the core, neutral spine.
Step up! Helps to build leg strength and power. In addition can be a good cardiovascular exercise. Give it a try - 10 reps on each side, 3 sets.
Modifications: no resistance but body weight while performing the step up. Progression: carry weighted resistance each step up. Can also do a compound exercise by adding some form of arm movement pattern like a bicep curl, forward arm raise, or overhead press along with each step up.
PFF Tuesday Safety Tip
Tuesday Safety Tip: The reverse lunge
correction to comment made at the end of the video, I meant the balance beam not parallel bars! haha - silly me.
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Contact the school
P.O. Box 442
Moss Beach, CA
51 Julianna Avenue #773
Moss Beach, 94308
EFT Tapping, Life Coaching and Forest Therapy. To be more In-Connection with ourselves and In-Connection with each other, through being deeper In-Connection with the rhythms of Nature.