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Pam Mobility 1

You Really Can Feel Less Old! It’s Simple!

Our interest in mobility has a positive correlation to our lack of it!  In other words, we become interested in how our joints and body move when we begin to feel stiff and old. Fortunately, it is not too late to regain our mobility.  It just takes making it a priority and then spending some […]

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pam-medicine-ball

How to Get Results From Your Strength Training Program

If I’m being honest with myself, I feel a little lost in my fitness. Those who know me and see me work out at Strand Fitness may be surprised to read that statement. My personal trainers may also be surprised to see these words, as I work out with them four days a week like […]

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View More: http://nicolefrancesca.pass.us/pamstrand

Here is How to Predict Your Ability to Change

I love change.  My entire life has centered around it. But that doesn’t mean I believe it is easy! Over the years, I have become a student of change. I love the process of change. And I am curious what makes change successful. My corporate and consulting careers focused on creating change – either improving […]

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PamsStory_BeforeAfterPhotos_r01

Here is My Best Advice for Weight Loss!

Straight from my heart to you! Accept that losing weight and keeping it off is a permanent change in lifestyle, in how you think about yourself and how you relate to food.  Create an environment for yourself where you can thrive nutritionally.  Create an environment where your body and mind can thrive.  Be bold. Stake […]

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Michele AIS1

Get Your Life Back After an Injury

Recovering from an injury and getting back to normal can be complicated.  Not to mention, it can be filled with uncertainty. When it comes to working out, you may wonder how to incorporate limitations and modifications going forward. You may be concerned about pushing yourself too hard and re-injuring yourself. And your mind may be […]

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shoulder-exercises

What you need to know to keep your shoulders healthy

Our shoulders are the most mobile joint in our bodies and because of that, they are also the most unstable. This combination leads to shoulder issues for many people. In fact, I read recently that 67% of the adult population has some sort of shoulder injury.  Strengthening and stretching our shoulders is important to their […]

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Fitness Team

Did you know being strong is fun?

The other day I was catching up with a new personal training client at Strand Fitness. Even though she had just started working with us, she said she already felt stronger and then added a smile. We exchanged a knowing look and said together, “Who knew it would be so fun to be strong!” The […]

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barre 5

Read This if Weight Loss is Important to You

Lately, for two reasons, I have been thinking about weight loss a lot. One is my own personal journey. The second reason is because I see my clients struggle with losing weight and keeping it off. And I am searching for tools and insights to help support their journey (and mine too!).   I have come […]

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Cardio Exercise with ropes

How to do Cardio as You Age

As we get older, “cardio” becomes less about “fat and calorie” burn and more about overall health and fitness.  If I had to explain this shift, I would say that the benefits of cardio become more real and more practical when we get older. Worry about cardiac function and preventing cardiovascular disease in our youth? […]

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kecia-ankle-stretches

Your Ankles Are Important, Too! Who Knew?

When you think about stretching, how often to you think about stretching your ankles? If you’re like me, probably, um… never! Occasionally, I will stretch my calves. But even when I stretch that part of my leg, I am thinking about my calf muscle and not what’s going on in my ankle. I am not […]

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