7 Essential Mental Skills for Fitness

Every once in awhile, I play a game with myself. I try to identify the ONE limiting factor for clients in their quest for fitness. While I am never able to land on one constraint, I do usually end up with a relatively short list. And my list typically includes the key aspects of the […]

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Pam Strand Personal Trainer

A Rant on Fitness at 56 years old

The Fitness Stereotype I am a 56 year old personal trainer and believe that my industry and the fitness media do such a disservice to those of us who are “slightly older.” The images suggest that you have to be young and ripped to participate in fitness. The marketers tell us we must get in […]

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Savasana with Bent Knees

How to get great sleep

A great night of sleep is just that – GREAT! And yet, so often, we experience everything but a great night of sleep. Stress, food, drink, socializing, staying up late because we like to stay up late can all negatively impact sleep. One night of inadequate sleep can reduce mental efficiency by 40%. Two nights […]

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Anchor your eating habits

As we enter the season of cookies, pies, and gravy, anchoring your eating habits will help you move through the holiday season with less stress and fewer extra pounds.   HABIT #1 EAT TILL YOU ARE 80% FULL. Did you know that if you eat till you are 100% full, you are actually overeating? Your […]

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Two Ways to Make Holiday Fitness Happen

Just because we have entered the holiday season doesn’t mean we have to boot exercise off our schedule. Let’s anchor our exercise so we can continue to feel strong, confident, and healthy all the way till January! BE CONSISTENT Plan your holiday schedule around your workouts; don’t plan your workouts around your schedule. For example, […]

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Strand Fitness Personal Trainer

I Belong

Everyone has the right to better his or her body, and to feel strong, capable and confident regardless of where they are in their fitness journey. So why, when I walk in to the gym, the mecca of people seeking to become better versions of themselves, don’t I feel like there is a place for […]

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precision nutrition

Nutrition and My Fitness Journey

Challenges with Nutrition We all have challenges within our fitness journey – those aspects where progress is more or most difficult. For me, it is nutrition. I know what proper nutrition looks like, and I know what works best for me. I tell people if you put a piece of chocolate cake next to a […]

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Creating Great Energy for You and Your Life!

A piece of fitness is understanding how to manage your energy cycle. Many people run their lives in two stages: activity and fatigue. (Actually, there are three stages for most: activity-activity-activity, followed by a whole lot of fatigue that ends with a big crash. Many either lose their edge, get sick, find the need for a weekend […]

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The Beauty of Movement

Swimmer’s Reflections I love to swim. I was reminded of that when I recently ventured back into the pool after a 3-year hiatus. I’ve swam pretty much all my life. My earliest memory of swimming is in the baby pool when I decided to mimic the “big people” and swim across the baby pool moving […]

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Learn to ride your stress curve to a stronger, and healthier you

My Top Three Lessons for Dealing with Stress

We’ve been talking about stress levels in the studio this past week and how to manage your stress so you can be at your best. Stress is a funny thing. It is hard to live with it but just as hard to live without it. I have tried both ways. Neither worked so well. I […]

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