5 Strength Tips for The Busy

Before you say it, let me guess.  You are too busy for a strength routine. WRONG. Not to be too blunt but this is far from the truth! You just haven’t got creative YET.


1. Lunges –  You may think, “lunges are not a tip.” Oh, but they are. Lunge everywhere.  Feel silly in public? Okay, I’ll give you that, but lunge everywhere in your house.  In a hurry? Not getting out of it so fast.  Change out lunges for squat jumps and you will move much faster.  The thought behind these tips are utilizing the time you do have available.

2. Commercials – I would be willing to bet that if you are reading this blog you probably like TV.  I know that I do. Turn your TV time into workout time.  Hate when you have to watch commercials? Complete jumping jacks during them.  Using a recorder and don’t watch live TV anymore? Pause during the commercial break and complete 30 jumping jacks before you continue watching.

3. Brushing your teeth – It’s recommended that we brush our teeth for 2 minutes. Rather than just standing and brushing, do a 2 minute wall sit while brushing.

4. Before Sleeping – Make a new habit.  As you lay down for bed complete 40 sit ups.  It won’t take long at all, but adds some exercise to your day.  Want to expand this? Do 40 sit ups before you get out of bed as well.

5. Use what little time you have – You may realize you have to leave for work in 20 minutes and don’t have time to exercise the rest of the day. Below is a great idea to fall back on when pressed for time.



Use these tips to add exercise throughout the day.  In the end, you will exercise on days where you thought you had no time to.  There are now NO EXCUSES. EARN YOUR BODY.




Make Lunch Easier

Who doesn’t look for any way to make life easier? It’s always nice to take down our stress level, take a break, and relax. Well here are some tips that will really make at least one part of your day easier.  The following are guidelines to follow to help you pack a great healthy lunch.


By following these guidelines, you can easily make sure that you are hitting every area of nutrition that your body craves.  Of course there are many more available options in each section but this is a great stepping stone.  Packing a lunch is a great weight loss tool.  It takes a lot of the stress out of healthy eating. If you packed a lunch, you are way less likely to hit up the shared snacks in the work room or go out to eat and order an unhealthy options.  Let’s not forget that moderation is the key. But sticking to a habit like using a check list such as above, is a great and simple way to keep you on track.

So keep nutrition important.  EARN YOUR BODY.

You Are Your Motivation


A lot of us look at exercise as if it is a punishment, or we may look for it to do something for us. For example, we may say I am exercising so that I will look better or lose weight.   But what if you completely changed the way that you think? What if you wanted to exercise more so that you became better at it and improved your abilities.  After improving, you may then want to exercise to motivate others.  This is where short term goals can really help you on your journey.  By establishing short term goals you can allow yourself to constantly improve and become a better you.  And try not to just focus on weight loss along your journey.  By changing your views you open up more areas for improvement.  Some examples of non weight loss related goals would be working out 6 days per week for 3 months or running a minute longer than your previous time on the treadmill.  By establishing goals you focus on your own improvement not just your appearance or weight loss. Never stop being motivated and always aim to motivate others.  Lose sight of your motivation? Just check back to this quote and it should help you back on your path.




Foods To Fight Your Headaches

A large portion of Americans suffer from headaches.  There are many types of headaches and many triggers that cause them.  The most common types of headaches are stress or tension headaches which are brought on by the day in and day out stresses of life. Below, I will share different surprising triggers that you can aim to handle as well as a great list of foods that can aid in your effort to prevent headaches.

THE TRIGGERS (webmd.com)

1. Your Boss – Make sure after a stressful interaction with your boss, whether positive or negative, you take a minute to breathe and relax.

2. The Weather – We have all experienced this one after a day out in the sun. Make sure to protect yourself from the elements and hydrate!

3. Strong Scents – Good or bad, strong scents can trigger headaches in many people.  Avoid those perfume sales people!

4. Hair Accessories – Be careful how you rock the updo.  Sometimes hair pulled back too tightly can cause had aches.

5. Cheese and Cold Cuts – Surprisingly enough, some foods do trigger headaches. These foods contain a substance called tyramine which can cause headaches.


Check out the following photo for a great group of foods that you can mix into your daily diet to help prevent headaches before they happen! Just with many other ailments, prevention is always better than treatment.  And as you are headache free, you can hit the gym! NO EXCUSES. EARN YOUR BODY.


10 Body Band Busters

Don’t have a resistance band? Go to WalMart or 5 Below and pick on up! They’re a cheap way to have a great workout.  …Now that you have your band. Here is a great workout I just did with my class at focused fitness.  It takes 30 minutes and it will make you sweat! It hits all parts of the body and even includes a cardio component! Grab your band and try it out!

Between each of these exercises is the CARDIO component. For 20 seconds between each of the following exercises hold the band in each hand with little slack in between spread your arms as if you are giving someone a hug, and hold this position as you do 20 seconds of high knees.


1. Lunge With Overhead Front Raise: Place one end of band under front foot and other end of band in opposite hand (adjust slack for resistance change).  As you lunge forward, lift arm forward and overhead.


3.  Squat With Front Shoulder Raise : Place band under both feet with one end in your right hand. As you squat down lift right arm forward (keeping elbow straight) until you reach shoulder level.  Return to starting position.


5. Seated Straight Arm Pull Backs: Seated with legs straight forward, wrap band around legs. Keeping arms as straight as possible, grab each end of the band and bring arms from in front of your body to directly next to your side.

6. Band Kick Backs : While on all fours, wrap band around the bottom of one foot.  Hold each end of the band in front of you in each hand. Extend banded leg backwards in a kick back motion.


8. Laying Leg V’s : Laying flat on your back with both feet together pointed towards the ceiling, wrap band around the bottom of both feet. Give some slack between feet then in a V motion push legs out towards the ground and slowly back in.

9. Upper Cut Punches : Stand with both feet on the band.  Criss cross the band in front of you holding each end in each hand.  Crossing in front of body, swing arms in an upper cut motion.

10. Laying Bridge Lifts : Laying on your back with knees bent, hold band down across your stomach.  Hold band to ground as you lift your butt and back up.

Below is an illustration of each exercise.  This is a low budget great workout.  Go grab a band and get working. EARN YOUR BODY.


Juicing For Weight Loss




Juicing is a widely known health and fitness technique to aid weight loss.  Now we at Focused Fitness don’t support Juicing Diets but we do support Juicing being an aid to your healthy lifestyle. There are no proven studies that show juicing is directly connected to weight loss however the trend that those who juice or consume natural fruit juices are proven more likely to lose weight.


Juicing is a great way to take in high amounts of vitamins and minerals without the added calories. It gives you a great taste and a sweet treat without adding on the calories of a snack.

THE $$$

There are many juicers on the market today.  Starting at around $50 up to hundreds of dollars. Not looking to put out a lot of cash? There are many juicing recipes that can be made in a blender! Try a few of those out first to see if this is something you’d like to try out.


You may think to yourself, “I have absolutely no idea where to start.” Well if you live in Butler, PA or many other areas you may not have to.  Some local businesses and gyms, such as Focused Fitness, may soon be or currently are running juice bars.  What’s more convenient than grabbing a juice on your way out of a workout.  Some recipes are even specifically aimed at a post workout nutrient base.  Although if you can’t find a local source, be resourceful.  We live in the age of technology and the amount of juicing recipes on the internet is unfathomable.

Keep focused and remember to try new things.  You never know what may help you reach your goals.  NO EXCUSES. EARN YOUR BODY.

Motivation = Variety

Most of us our creatures of habit. We have a basic routine that minus some minor changes, we stick to most days. The monotony of a daily routine can get to even the most dedicated. To keep motivated I recommend variety, and I mean variety in many aspects. 
The Workout – keep it interesting.  If you go to your local gym daily by yourself lift, run, and stretch, you are inevitably going to get sick of it. And for a lot of people on a weight loss journey, this is sometimes where quitting occurs. Keep it interesting with new ideas such as different lifting techniques or cardio techniques like tabata or through some group exercise into your routine. Just don’t get stuck in a rut. 
The Diet – Lets face it. Eating healthy can get old. Help to curb the boredom by keeping a varied diet. There are so many recipes out there today utilize the Internet and websites such as Pinterest to find healthy alternatives to your favorite meals. 
Here’s a great example: 

Gwyneth Paltrow’s Grilled Chicken with Peach BBQ Sauce




  • 1 cup chopped peeled fresh peaches or 9-10 ounces frozen sliced peaches, thawed, chopped
  • 1/2 cup ketchup
  • 2 tablespoons fresh lemon juice
  • 2 garlic cloves, minced
  • 1 1/2 teaspoons adobo sauce from canned chipotle chiles in adobo or 1 teaspoon soy sauce
  • Kosher salt and freshly ground black pepper
  • 4 skinless, boneless organic chicken breasts
  • Vegetable oil



    Canned chipotle chiles in adobo are sold in better supermarkets and at specialty foods stores and Latin markets.



  • Combine first 5 ingredients in a small saucepan. Season lightly with salt and pepper and bring to a boil over high heat. Reduce heat to low; simmer until peaches are very soft and flavors meld, about 10 minutes. Remove pan from heat; let cool. Pour peach mixture into a blender and purée until smooth. Season to taste with salt and pepper. Place half the sauce in a medium bowl; add the chicken and turn to coat. Let marinate at room temperature for 20 minutes, or cover and chill for up to 8 hours, turning occasionally. Cover and refrigerate remaining sauce.
  • Prepare a grill to medium-high heat. Brush grill rack with oil. Grill chicken until browned and almost cooked through, 4-5 minutes per side. Brush on all sides with reserved sauce; grill until glazed and cooked through, 1-2 minutes per side. Slice crosswise. Serve remaining sauce alongside.
Just remember if you’re feeling discouraged change it up. Don’t stop. EARN YOUR BODY.