<![CDATA[Fitness Inspired - Read]]>Wed, 11 Mar 2026 20:32:53 -0400Weebly<![CDATA[Three Simple, Inspired Actions You will be glad you took this week:]]>Tue, 24 Jan 2023 16:42:40 GMThttps://www.livefitnessinspired.com/blog/three-simple-inspired-actions-you-will-be-glad-you-took-this-weekThree simple, INSPIRED actions to try this week:
Success in any area favors the action takers. So let’s be an action-taking person. Ready, set, start:
  1. Create awareness around the behaviors that will help you reach your goals by journaling. A couple minutes will do the trick. If you are in the signature program, do this checklist from a awareness perspective :): www.LiveFitnessInspired.com/KISS
  2. Be in motion. Remember from science in school? How do they say it? “An object in motion stays in motion, and an object at rest, stays at rest” This invitation is to walk outside if possible and take in nature, listen to music, or you can listen to one of the “walk with me episodes.” Here’s a playlist of some of these episodes spotify playlist: https://open.spotify.com/playlist/2JxnmP8UXhS1ApHCAHNWmX?si=b06b4ccfa6234c81
  3. Remove excess. Can you set a timer for 5, 10, 15 minutes or maybe the vibe is listening to a podcast or some music? Either or an alternative method is great. Goal here is to create space and remove from your space what is no longer serving you. How many items do you have in your donation box? 
]]><![CDATA[Fitness Inspired 2023 Programming!]]>Tue, 10 Jan 2023 15:23:44 GMThttps://www.livefitnessinspired.com/blog/fitness-inspired-2023-programmingAnd we are off to the races! We have cheered in 2023 and now it's time to practice who we want to be and what we want to do...on a random Tuesday this year. Here's how we are starting our year off with Fitness Inspired--
PROGRAMMING:
  • Signature Program Workout LIVE time: 5:45-6:30am EST
  • Personal Training/Coaching: very limited space available. Let me know if you would like to be on a waitlist to be notified when a spot opens up.
  • Keep reading to see what I have been dreaming about doing for a long time. It’s coming in 2023.

PRICES:
  • Fitness Inspired Signature Program & Personal Training/Coaching PRICES staying the same

SIGNATURE PROGRAM THEMES to start the YEAR:
  • JANUARY- KISS in the NY, by keeping it simple. We are keeping it simple and effective to start this year. And it’s just what the doctor ordered.
  • FEBRUARY- Love More. What if we moved our body, ate nutritious food, gave out energy and gifts from a place of LOVE? That’s what we are focusing on and you will be so happy you went all IN on this theme.
FITNESS INSPIRED IS STILL MY HAPPY PLACE! I WANT IT TO BE YOURS TOO:
  • Workout Together in the mornings as part of the signature program.
  • Eat Better and be in a better mood throughout our days because we are following a plan and have commitments as a team each month.
  • Be in community with amazing people who help you show up to live healthier and better on a weekly basis.
I started a full-time job as a Wellness Account Manager for All-One Health in October 2022. So as my day job is at a desk throughout the day (like most of you!) I get to practice what I preach and I am sooooo grateful for this community of Fitness Inspired.

HUMP DAYYYY INSPO TO START THE YEAR:
  • Get a dose of inspiration, fun, and fitness inspired delivered to your inbox on most Wednesdays still in the New Year.
  • Let me know that they get to your inbox, what you like about receiving and if you have any ideas for me too!
  • I will be doing this on *most* Wednesdays. Plan on 3 out of 4 Wednesdays in a given month (keep you guessing on which ones;)). But always look for them in your inbox on Wednesdays. We keep these fun. Timely. (And I try for brief too). Take a minute to look for, open, and do one little thing to spread the love or take action on.
MAKING CHANGES YOU LOVE TO LIVE WITH PODCAST:
  • We are *almost* 300 episodes in!!!!
  • Check out what we are up to on the podcast by LiveFitnessInspired.com > Resources > Listen-- here

SOOO THAT' THE LATEST FOR FITNESS INSPIRED TO START THE NEW YEAR...
  • What about you?
  • What are you starting to try, do, be in 2023?!
]]><![CDATA[A Different Kind of New Year's Message]]>Wed, 04 Jan 2023 22:10:40 GMThttps://www.livefitnessinspired.com/blog/a-different-kind-of-new-years-messageWhat’s your sane list? 

Not the New Years email you expected to be receiving right?
​Truth is, I have been very challenged with adjusting to my more corporate America work from home job.  As I found myself saying to Addison one night at bedtime “we all have our stuff Addison.” 

So enough about my stuff, let’s think about our toolbox to keep ourselves sane when shit hits the fan, or the paper cuts start to add up. 

One tool of mine is a walk while listening to music, which is what I’m doing as I write this to take a break and gain perspective!

So my "Stay Sane" list:
  • Change my environment, go for a walk/run, and breathe 
  • Have a happy routine:  it was my pleasure to teach this morning to our Signature Program Fitness Inspirers. This helps me work through stressors and gives me a boost of endorphins and other happy hormones (our body makes on its own). 
  • Talk to a trusted love one so I can verbally process haha (my apologies if you have ever been on the receiving end of this) 
  • About a year and a half ago, I got serious about seeing a therapist to work through some things my body was holding onto
  • Fresh air
  • Hugs from my family
So we can build a life that improves our ability to be our best stuff, but when you are stressed in the moment, having a sane list toolbox may help us too!

What’s on your sane list?

Update: I feel better already. Exhaling longer. Hoping this can help one of you. Finding purpose in the challenge. Fresh air in my lungs and ready to get back

Sending you lots of love and grace while you tackle your new years intentions and goals!! I believe in you. I LOVE that I have had the pleasure of this Fitness Inspired community for 15 years now. Wow! Insanely grateful for each of you!!

You're A Star!
Kiersten
]]><![CDATA[Three Simple, Effective Ways to Add a "Bit of Fit" to your busy life!]]>Wed, 21 Dec 2022 12:57:27 GMThttps://www.livefitnessinspired.com/blog/three-simple-effective-ways-to-add-a-bit-of-fit-to-your-busy-lifeI know you are so busy right now, so let's jump in to it!!
​Even a bit adds up!!!

Bit of fit. Just like serving up a Bit of Fit (Angela, Jason, and I have been doing that for 7 yrs now on the radio w/you-- woa!) to you, can really start to shift your thinking and giving you tools to feel your best helps!!


Ideas for YOU to get the little "bits" to add up for your health!

Let's do this!

  1. Do 10 minutes of a walk or other exercises for work, at lunch, and after work. Boom! That’s 30 minutes on the day for your exercise.
  2. Add a wall sit, squats, or planks to your already established routines of brushing your teeth or making your coffee.
  3. Do a couple exercises to get you pumped up in the morning… And a couple stretches to help you relax at night. This benefit will start to add up overtime.
What will you try first? On repeat is the goal. You can't brush your teeth once and hope that saves you from getting cavities. You can't do one bit of fit one time and expect it to improve your health and fitness. That's the beauty with one of my goals for us all in Fitness Inspired programming, let's have fun in the process! The exercises, workouts, plan, challenges, community are fun and effective at getting you the RESULTS!

Listen to our last Bit of Fit of 2022 on the 'Making Changes You Love to Live With' podcast, if you know listening to it will help you create improvement and be inspired (like listening to podcasts does for me too)!
]]><![CDATA[The 3 C's (from Joe) to get the most from your fitness routine!]]>Tue, 13 Dec 2022 18:46:34 GMThttps://www.livefitnessinspired.com/blog/the-3-cs-from-joe-to-get-the-most-from-your-fitness-routineThis is wisdom that you are going to be able to start applying to your fitness plan TODAY. It came from a conversation during a core & mobility onsite class. It's written in 3 C's so you can remember long after you shut down this webpage :) 
As we were talking through (during planks on the ball hahah) what we needed big picture from our health and fitness routine, Joe started riffing with these 3 insights to help us! Here they are-- enjoy.

Joe’s 3 factors to put in place to get the most of your fitness program:
Number 1, he said it has to be Convenient for people. i.e. On your way home from work you go directly to the gym, your class, etc.

Number 2, he said it needs to be Cost-effective (for you). Put it in your budget. One tip, I use when I am paying for coaching is to build in 2-3 hours of "work" that is tied into my coaching fees. For example, if I am meeting with my coach for one hour, I put 1-3 more hours on my calendar that same week. During those additional hours, I am committed to practicing, taking action, and doing the work from our coaching session together. 


Number 3, Joe said, when he was younger he could get away with just moving through the workout space without regard for balancing muscle groups and if the plan was efficient for his goals. He said "not anymore." He sees the value in being Coached in a Class (where the instructor or personal trainer is being purposeful with the various variables and goals at play).


So let’s put someone doing our Fitness Inspired Signature Program through Joe’s 3 C’s:

Number 1, Fitness Inspired is Convenient for you. Waking up & Working out is convenient for this Fitness Inspirer. She is able to go downstairs while her kids are still asleep. Log in to the Fitness Inspired Zoom room and meet her Fitness Inspired friends there. She doesn’t lose any time, driving anywhere and she doesn’t have to find a babysitter to come over early morning when her partner is gone at work. This is an appointment on her calendar on Tues/Thurs/Fri 5:45-6:30am. She is committed to this time, and it creates camaraderie and gives her people to be accountable to each week. (Some Fitness Inspirers opt for Mon-Fri live workout at the same time. This creates an opportunity for an up-level, growth, sleep hygiene, additional accountability to name a few). The morning sets the tone for her to have started well (workout, community, hydration). She goes into her family and professional life with good energy and momentum.

Number 2, Fitness Inspired is Cost-effective for you. It’s personal attention and real-time form and level help at group class prices. It’s the perfect blend of personal training expertise and effectiveness and group energy. This particular Fitness Inspirer, also does the trick of making it even more cost effective by scheduling with her fellow Fitness Inspired signature program friends for a virtual weekend and mid-week workout together by streaming together one of our Fitness Inspired Library Workouts. She is also, making this cost-effective by growing her showing up muscle by setting a goal to get 20 workouts in a month. This is a GREAT Fitness Inspired milestone to strive for that improves your health, helps you hit suggested exercise amounts for each week for your mood, energy, health. Also, not only does hitting this milestone help with cost-effectiveness, your health (what can be a better investment than that), but also is correlated with being a high performer in your purpose/profession too.

Number 3, You get Fitness Inspired Coaching in Class. We design our programs, classes, and adapt in real-time to the Fitness Inspirers in the class on purpose. Having the class community (you are known, seen, and encouraged), holding space for you to commit and be accountable to, and to be coached by instructors who know the exercise science, and the motivation of exercise research too!

See if there is a spot for you coming up?! Let me know if you want to be on the list to get in or have questions by texting 616-300-5544 or emailing (FIKiersten@gmail.com).
]]><![CDATA[Fixing those work from home woes]]>Thu, 06 Oct 2022 21:33:01 GMThttps://www.livefitnessinspired.com/blog/fixing-those-work-from-home-woesThe world has changed a lot over these past three years, in more ways than I have space to write about! One of the biggest changes we are all aware of, even if it doesn’t affect us individually, is the work from home shift.​
During the pandemic, so many employers shifted to a remote workspace. The primary reason: not to have to shut down and lay off their employees! Statistics are variable, but some estimates predict that up to 35% of the workforce will be working from home post-pandemic.  Estimates of individuals who could work from home are as high as 56%. Working from home has advantages.  You don’t need to factor in a long or unpredictable commute, you don’t have distractions from co-workers, or can avoid interactions with less than desirable colleagues and your wardrobe can be drastically more comfortable!  The downsides to working from home is that your housework is always staring you in the face, your four walls never really change and you can go days without having to leave home (thank you shipt and grubhub!) and it minimizes interactions with others outside of your family members. Then there is the big one, you are trading your (hopefully) comfortable and ergonomic workspace for, your dining room table, your kitchen island snack bar or couch. A few months of this probably didn’t affect anything, but this could take a toll 3 years later. 

A quick google search for new and updated office equipment can be exciting and also terribly overwhelming. The online shopping wave has brought every imaginable item to our fingertips and then our doorstep. How do you even choose which option is best for you?  How many hours of reviews do you read until you finally make a decision?  How much money do you invest in the ideal work from home set up?  Many of these questions are challenging to answer in a generic post. My goal is to provide you with some clear guidelines to help you tackle this overwhelming task and to create a space that works for you and your work!  

When trying to decide what to change, figure out where the best place to work is. Ideally it will have minimal distractions, but also work in the flow of your family. Putting a desk in the living room would work fine when your family isn’t home, but if you still need to work when the kids get home from school might mean you need a separate room, with a door. Once that is settled, if you don’t need lots of drawers or filing space, you could get away with a table or a minimalist desk. This would cut down on the footprint and could also serve as a multifunction space! Desk chairs can be pretty but should always be comfortable. It’s ideal to be able to sit in them and test them out. They should have adjustable features for the armrest and overall height. When trying out the chair with your desk, you also need to be able to get the chair close enough to your work space, seems like a no brainer, but it happens!.  Technology can be your friend and there are other great tech features you can consider such as adding bluetooth headsets or headphones to your phone calls or zoom meetings.  This will avoid that prolonged kink in your neck or allow you to move around and change positions.  A wireless keyboard or mouse can further improve your set up.  One of the biggest changes that has occurred in the past 10 years is the addition of a sit to stand desk. This feature can be a stand alone desk that allows transition between a sitting and standing position. You can also purchase a desk extension that sits on top of your existing desk and allows for this change in position. Many of my patients have found this to be helpful for allowing position changes and minimizing aggravations from being in one position for too long. 

A simple change you can make to your work space is adding movement! If you are mostly confined to your desk for the majority of your work day, find small ways to fit movement into your day. Kiersten has suggested the idea of a “walking commute” where you take a short walk  around your neighborhood before you go to work. Other ideas include:
  • Get up and move every hour, set a timer on your phone so you don’t get caught up in your work.
  • Transition from sitting to standing for work, every 1-2 hours. It’s best if the station is all at one spot so you don’t have to keep moving your work around.
  • Take phone calls standing up or walking around your house. If it’s going to be a long meeting, see if you can take a walk in your neighborhood.
  • Video meetings could also be done from a standing position as long as it’s not too distracting for you or the other people in the meeting.
  • Workout at lunch and eat lunch at your desk.
  • If you don’t have a great work space set up at home, move around from different places in your home that are comfortable to avoid being in the same position all day. This might mean you work at your dining room table, then your couch, sit on the floor at your coffee table or even lay on your stomach with your laptop. Changing positions will help you stretch out different areas too!
  • Invest in home gym equipment, if you aren’t leaving for work it might be hard to leave for the gym.

I hope some of these ergonomic adjustments can get you thinking about how to maximize your workspace and minimize pain and discomfort. Start small, if there is something that doesn’t feel comfortable to you, focus on fixing that first. If you have any physical discomfort while you're working, consider seeing a medical professional. I will always recommend physical or occupational therapy, but massage therapy or a chiropractor are options as well. Also many therapy clinics offer ergonomic assessments for a fee. Whatever you do, do something! Don’t feel like you have to break the bank to make a change. Perhaps the easiest thing you can do is add movement. ​

Katie Larsen, DPT, CertMDT

Physical Therapist, Wife, Mom, Friend and lover of the outdoors and physical activity

]]><![CDATA[5 tips to get over the inbox hump of frustration w/Cynthia Treichler]]>Wed, 05 Oct 2022 07:00:00 GMThttps://www.livefitnessinspired.com/blog/5-tips-to-get-over-the-inbox-hump-of-frustration-wcynthia-treichler​I don’t know what thing has consistently been your first world frustration…but, email is one of them for me!
 
I find myself saying to myself - ​
“Come on Kiersten, why is this so hard for you?!” And I’m embarrassed to admit that the important information either got lost or drowned by the noise of my inbox.
 
Since I recorded this conversation w/Cynthia I’m happy to report there has been progress! I have wins and momentum in the right direction and I’m committed to continuing too!
 
Because it’s more than just the inbox problem, it’s communication. It’s using your resources well. It’s examining how you work best and how your inbox can reflect the work you do!
 
I know you are going to be able to apply this to your life, whether you have email chaos like me,  or if you are closer to Cynthia’s organization level.
 
If you’re wondering how this topic could help you with your health or making changes you love to live with, I can argue several reasons, but I think it would be most effective for us all to ask: how would you feel better or be better if you had better communication and had less stress (inbox and otherwise)?
Picture
Check out this awesome image that Cynthia made to go with the content we talk through in this episode :)
]]><![CDATA[​Are you excited for all the fall things yet?!]]>Wed, 28 Sep 2022 15:16:19 GMThttps://www.livefitnessinspired.com/blog/are-you-excited-for-all-the-fall-things-yet I am excited for splurging with pumpkin spice spice lattes, noticing and appreciating as the leaves change, and
doing pumpkins and bravery and healthy scary things in our food plan, workouts, and sleep habits! (or sleep hygiene if you want to sound fancier ;-))
 
We are doing virtual zoom live workouts #OneTeamStyle in October 5:45-6:30am so we can wake up & workout together either T/Th/Fri or Monday through Friday!!
 
Deciding to level up to the nutrition group, fitness group, or dynamic duo went so well that we will be doing a sweet repeat of that!!!
 
We all get to have an accountability buddy this month (sign up w/them or get paired up). Let me know if you have a new person in mind and there’s a treat for both of you this month (no tricks only treats ;))  Then, we all will pick a brave challenge in a few clear and impactful categories. You and your partner are encouraged to have an adherence side bet too (don’t worry it’s fun and easy to do)!
 
You in?!
 
Okay it’s time to be Brave.  You, yes, you.
 
What’s your brave?!
]]><![CDATA[HOT Fitness Inspired Summer Resources for you!]]>Tue, 14 Jun 2022 20:41:01 GMThttps://www.livefitnessinspired.com/blog/hot-fitness-inspired-summer-resources-for-youAre you in it to win it this summer? Here are 3 different resources (one for your food life, one hack to look and feel better, and one mindset shift when it comes to fitness on vaca). Are you ready...? Let's get it
  • If you have a vacation planned or even summer weekends come back to the week feeling healthy, refreshed and your best w/this Fitness Inspired resource: www.LiveFitnessInspired.com/vaca
  • You will look better and feel better by being mindful of the way you are holding yourself. I promise you! You look thinner, feel more on top of your game, and you come across in a totally different light. This resource is from Katie Larsen- brilliant physical therapist practitioner and friend! https://www.livefitnessinspired.com/blog/posture-perfect
  • Want to try drinking green juice this summer? Listen in to the episode where Jennifer helps me get started w/this. Here’s the podcast episode on Apple, Spotify, or Episode 165 of Making Changes You Love to Live With wherever you listen to podcasts
Okay...now for the FUN part...
WOULDN'T BE FUN...
To ACTUALLY do the things, and create the habits that will have you feeling better, healthier, stronger, hotter?!
  • Growth, improvement, health, does not come by letting life happen to you. This is a full-body and mind kind of sport! 
  • Take the next step--It would be so fun and brave to take the next step of doing a goals or challenges session together. Let's do it! Fill out the form HERE (resources >connect) or reach out and we can set it up!
]]><![CDATA[8 Ways You Can Love (your workouts) More:]]>Tue, 15 Feb 2022 21:57:07 GMThttps://www.livefitnessinspired.com/blog/8-ways-you-can-love-your-workouts-moreTake these 8 ways to love your workouts more for inspiration, action plan, cliff notes after you listen to the podcast episode where I go into more detail and examples on Ep: 14, Season 2 of Making Changes You Love to Live With podcast.
Here we go...
  1. F: Forward Facing-- rather than focusing on how you are doing or where you're "not there yet" (I know I fall into that trap for sure), Fo rward face with who is with you and what is in front of you :) This can be applied to live zoom workouts, library workouts, outdoor walks, and the list goes on :)
  2. I: Identity-- Who are you choosing to be? I am the type of person who...
  3. T: Together-- lean in and cheer others on. Be a friend
  4. N: Never Give Up! You are not behind. You are right on time. Nothing is wrong with you. You are needed. You are good. Here we go!
  5. E: Environment--design your environment to more conducive and welcoming to your workouts.
  6. S: Skin in the game babyyyyy! money, your word, your reputation, ties to your accountability team, your time, your energy or some up level combo of a few.
  7. S: Say it and then start. In the podcast I go through some ways to pick a party line or mantra that will resonate for you. When you have it -- say it and then start momentum.
  8. !: Pick one--Bonus ideas for emphasis (or good luck ;)): smile, turn the music up, pick a "get-to" right after your workout, be yourself but bigger, cheer loud, look for opportunities to laugh, encourage, high 5 (yes zoom high 5's and 10's count too) Which one of these is speaking to you?
Tell me. Which one is your favorite? Which one or two, do you want to focus on or be inspired by?
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