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Jan 8 2018

Finding Second Gear

by Marilyn McKenna

Current life status: rehabbing from total knee replacement surgery. Current state of mind: trying to figure out how this will impact my life, my work, my workouts, my body, and my motivation in the future. Current goal: seize this challenge as an opportunity to find a more balanced way of living. The knee that’s been […]

Filed Under: Close to Home, Fitness Tagged With: Balance, Binge Eating, Bodybuilding, Running

Jun 28 2017

The easiest interval workout in the history of the universe

by Marilyn McKenna

Okay, that may be a slight exaggeration. And when I say “easy” I don’t mean it’s easy to do … Honestly, what would be the point of that??? It’s the easiest interval workout in the universe because it’s easy to remember. As in, it’s not one of those interval workouts I read about in fitness […]

Filed Under: Cardio, Fitness Tagged With: Cardio, elliptical, intervals

Jul 15 2016

2 Reasons Your Cardio’s Not Working for You Anymore

by Marilyn McKenna

We are such creatures of habit, aren’t we? I see the same people on the same cardio machines day after day at my gym. (And I don’t just mean they’re always on the elliptical or whatever; they’re literally on the same machine! As in, the woman with the purple running shorts is always on the […]

Filed Under: Cardio, Fitness, Weight Loss Tagged With: Calorie Burn, Cardio, Heart Rate Monitor, Weight Loss, Weight Loss Plateau

Mar 14 2016

PODCAST: “Yoga and Body Image Healing” Naked Broad View interview with Elisa Jordan, EPISODE 10

by Marilyn McKenna

Jill and I sit down to talk with yoga instructor, eating psychology coach and former opera singer (Wha??? Yep!) Elisa Jordan. Elisa has been up and down the scale, and up and down the body image and self-worth roller coaster. In this episode of the Naked Broad View she shares how she came to find […]

Filed Under: Fitness, Podcasts Tagged With: Body Image, Body Positive, Body Wisdom, Elisa Jordan, Embodiment, Interview, Mind Body Connection, Naked Broad View, Podcast, Yoga

Feb 2 2016

The 2 ways exercise makes weight loss not just possible, but permanent (and it’s not what you think!)

by Marilyn McKenna

    We’re all obsessed with the number of calories we burn during our workouts. Every cardio machine at the gym has a calorie counter on it (never mind that they’re wildly inaccurate). All the popular weight loss apps have an exercise component that will “credit” your workout and magically award you more calories to […]

Filed Under: Fitness, Weight Loss Tagged With: Bodybuilding, Calorie Burn, Cardio, Competitive Bodybuilding, Emotional Eating, Heart Rate Monitor, Nutrition for Athletes, Running, Yoga

Jan 19 2016

INTERVIEW: KOMO TV with Mary Nam

by Marilyn McKenna

I had the pleasure of appearing on KOMO TV in Seattle on Friday, January 15th to talk about my own weight loss experience and a few tips for others who want to create healthy change in their own lives.

Filed Under: Fitness, In The News, Interviews, Videos, Weight Loss Tagged With: Interview, KOMO TV, Mary Nam, Walking for Weight Loss, Weight Loss, Weight Loss Advice

Jan 6 2016

[PODCAST]: My 3 favorite treadmill workouts for winter running

by Marilyn McKenna

Maybe you just joined a gym. Or you’re determined to start going again after a break. You walk in and are faced with a sea of treadmills and other equipment. Not really sure what to do, you hop on a treadmill and push start. But a few minutes in you’re huffing and puffing, plus it’s […]

Filed Under: Cardio, Fitness, Podcasts Tagged With: Beginning Running, Conditioning, Endurance, HIIT, Podcast, Total Body Workout, Treadmill, Treadmill Running, Treadmill Workout

Jan 5 2016

6 ways your workout may be missing the mark

by Marilyn McKenna

It’s early January and as predictable as swallows flying to Capistrano or rain falling in Seattle, my gym is packed once again. Don’t get me wrong; I hold no animosity toward those who join a gym in January. They’re following through on their New Year’s resolution to get fit and healthy, and what’s not to […]

Filed Under: Cardio, Fitness, Strength Training, Weight Loss Tagged With: 10-20-30, Balance, Ballroom Dancing, Basketball, Cardio, Fitness Goals, Flexibility, Gym Workout, HIIT, Insanity, New Year, New Year's Resolution, New Years Goals, Shawn T, Strength Training

Nov 27 2015

10 Best Healthy Living Products

by Marilyn McKenna

Ready to start your holiday shopping? Me too! At the moment I feel pretty calm, but in a couple of weeks I know that I’ll start to panic, wondering whether I’m actually gonna be able to pull this off once again. So many special people to buy for! If that’s what you’re thinking, I’ve gotcha […]

Filed Under: Fitness, Weight Loss Tagged With: 10 Best Healthy Living Products, Best Healthy Living Products, Brooks Running, Cuisinart, Eat Like It Matters, Gift Ideas, Healthy Gift Ideas, Immersion Blender, NutriBullet, Popcorn Popper, Running, Running Shoes, Stability Ball, Suspension Trainer, Top 10 List, TRX, Verismo

Nov 18 2015

Podcast: DXA Body Composition Test Interview with Eric Miller, Washington Institute of Sports Medicine

by Marilyn McKenna

What’s my exact lean muscle mass? How much essential body fat do I need? Unless you use a body composition analysis, you’re just guessing. Good information is power, the power to change! The DXA body composition analysis is the gold standard for body composition testing. Listen in as Eric Miller from the Washington Institute for […]

Filed Under: Fitness, Weight Loss Tagged With: BMI, BMI Chart, Body Composition Analysis, Body Fat Percentage, DEXA Scan, DXA Body Composition Analysis, DXA Scan, Essential Body Fat, Lean Muscle Mass, Scale

Nov 17 2015

How tapping into your inner 17-year-old boosts fitness

by Marilyn McKenna

Picture this: I’m driving down the road, flailing my arms around like a lunatic (my kids say my “dancing” involves much more elbow than is necessary), but I’m headed to the gym, so I gotta get in the zone. For me, getting in the zone means a little bitta Flo Rida’s “The Club Can’t (must […]

Filed Under: Cardio, Fitness, Weight Loss Tagged With: Fitness, Fitness Boost, Fitness Hack, Music, Playlist, Running

Oct 29 2015

Book excerpt: Chapter 9 “Get Moving! How Exercise Helped Me Heal”

by Marilyn McKenna

From pages 151 – 153 of Eat Like It Matters: Does everybody have an inner athlete? I dunno. I do know that 120 pounds ago I would’ve told you that I didn’t have one. Turns out, I was wrong. I do have an inner athlete, and I have harnessed her strength and drive to finally put to rest […]

Filed Under: Cardio, Fitness, Strength Training, Weight Loss Tagged With: Athlete, Behavioral Change, Book Excerpt, Eat Like It Matters, Exercise, Fitness, Running, Strength Training, Transformation, Triathlon

Oct 23 2015

Circuits or No Circuits? A question for Trainer Taryn

by Taryn Langlois

My daughter’s cat was keeping me company one morning recently while lifting. She’s not much for exertion herself, but was willing to offer moral support. Hi all! From time to time I get fitness-related questions that I think are best answered by my favorite expert, my personal trainer Taryn. Maybe you’ve been wondering about Audra’s question too! […]

Filed Under: Fitness, Strength Training Tagged With: Circuit Training, JEFIT, Strength Training, Trainer Taryn, Weight Lifting

Sep 16 2015

Podcast: Decoding the mystery of yoga

by Marilyn McKenna

There’s a special place in heaven for yoga teachers, in my opinion. Roll out your mat and listen in as I talk to one of my favorite yoga teachers about some of the different types of yoga and the amazing benefit of making the mind-body-spirit connection.

Filed Under: Fitness, Podcasts Tagged With: Hot Yoga, Interview, Mind Body Spirit Connection, Podcast, Yoga

Sep 14 2015

12-minute workout that will rock your world!

by Marilyn McKenna

A friend shared a recent New York Times article about an interval workout I’d never heard of before. The article cites a study that followed runners who improved their fitness and overall health by replacing two of their regular weekly runs with a simple interval pattern. The most intriguing part?[/caption] The entire workout lasts only […]

Filed Under: Cardio, Fitness Tagged With: 12-minute workout, High Intensity Interval Training, HIIT, Interval Training, Running

Aug 21 2015

Blog: Congratulations, you’re 19 and have flat abs

by Marilyn McKenna

Do you Instagram? I do. Mostly I follow fitness and healthy eating accounts so that I can see what others in my field are posting. And I know I’m gonna sound like a middle-aged grump when I say this, but most of it is absolute garbage. Honestly, if I see one more scantily-clad 19-year-old young […]

Filed Under: Fitness, Healthy Families, Weight Loss Tagged With: Abs Selfies, Instagram, Selfies

Aug 14 2015

Q: How do I break through an “exercise plateau”?

by Marilyn McKenna

I love, love, love it when a reader’s question gets me thinking about something in a new way. Really, there’s nothing better than a little brainstorming sesh with somebody to get the creative problem-solving juices flowing! So here’s the question that a reader posed to me recently about breaking through her “exercise plateau,” followed by […]

Filed Under: Cardio, Fitness, Strength Training, Weight Loss Tagged With: Comfort Zone, Cross Training, Exercise Plateau, Fitness Plateau, Reader Question, Strength Training

Aug 4 2015

Blog: What is carbo-loading (and do I need to do it)?

by Marilyn McKenna

The ubiquitous beer garden at the end of a 5K race can be a lot of fun, not to mention an incentive to get to the finish line. Just as common is the “carbo-loading” dinner the night before the big race so that runners can get their fill and store up carbohydrates, giving them plenty […]

Filed Under: Cardio, Fitness, Weight Loss Tagged With: Carb loading, Carbo loading, Carbohydrates, Cycling, Endurance, Metabolism, Running

Jun 23 2015

The 4 elements of fitness

by Marilyn McKenna

There are four elements of fitness; does your workout hit them all? They are: strength, stamina, flexibility and balance. You could argue the balance one with me, but really why would you? (Besides, it’s my blog, so I win.) No, I’m teasing (mostly). But seriously, balance is a very important part of functional movement, especially as […]

Filed Under: Cardio, Fitness, Strength Training Tagged With: Balance, Elements of Fitness, Fitness, Flexibility, Hot Yoga, Namaste, Running Injuries, Stamina, Strength, Yoga

Jun 17 2015

“Excuse me, have you seen my mojo?”

by Marilyn McKenna

I actually yelled at my dog Stella for pooping on our walk this morning. Like, what was she supposed to do? When a doggy’s gotta go, a doggy’s gotta go. But I was in no mood to dig out a bag, scoop up her warm, squishy poo and carry it around until I could find […]

Filed Under: Fitness, Weight Loss Tagged With: Mojo, Workout Setbacks

Jun 10 2015

“Do we havta count all forms of sugar or just added sugar?” (And other “100 days of awesome!” FAQs)

by Marilyn McKenna

We’re into our second week of “100 days of awesome!” and I’ve heard from lots of you that you’re enjoying the program. The planks, squats and push-ups are tough but manageable, especially when you modify. The 100 days of planks schedule and the 100 days of push-ups schedule are below if you need them again. […]

Filed Under: 100 days of awesome!, Fitness, Weight Loss Tagged With: 100 Day Challenge, 100 Days of Awesome, 100 Days of More Greens, 100 Days of Planks, 100 Days of Push-Ups, 100 days of squats, FAQs

Jun 7 2015

100 days of awesome BONUS ROUND!

by Marilyn McKenna

Oh my, it’s time for “100 days of awesome!” BONUS ROUND!!!! Several people have asked me, “Marilyn, how come there’s no cardio in the ‘100 days of awesome”? It wasn’t really an oversight; I just feel like the whole-body strength training moves are so important in building muscle strength. But the more I thought about […]

Filed Under: 100 days of awesome!, Cardio, Fitness, Weight Loss Tagged With: 100 Day Challenge, 100 Days of Awesome, BONUS ROUND, Cardio, Low-Intensity Cardio

Jun 3 2015

100 days of push-ups!

by Marilyn McKenna

100 Days of Push-ups Worksheet Are you ready to add 100 days of push-ups to our “100 days of awesome”?!? “Wait, what??? Push-ups, are you kidding me?” you’re saying. “Push-ups are crazy hard! Why would I wanna do that???” You wanna do push-ups because they are quite possibly the single best all-around exercise there is. […]

Filed Under: 100 days of awesome!, Fitness, Strength Training Tagged With: 100 Days of Awesome, 100 Days of Push-Ups, Push-Ups, Push-Ups Challenge

Jun 2 2015

100 days of squats!

by Marilyn McKenna

Are you ready to add 100 days of squats to your 100 days of awesome?!? Whooo hooo!! Me too! Unlike the planks we introduced yesterday and the push-ups that we’ll get to tomorrow, there is no schedule with the squats because there is no progression to build up over time. It’s simply a commitment to […]

Filed Under: 100 days of awesome!, Fitness Tagged With: 100 days of squats, Squats, Squats Challenge

Jun 1 2015

100 days of planks!

by Marilyn McKenna

100 Days of Planks Worksheet Are you ready for 100 days of planks?!? Whooo hooo!! Me too! Over the course of 100 days we’ll work our way up from a 20 second plank to a 3:00 minute plank. Stay with the schedule (below) – even the rest days – because each one is important in […]

Filed Under: 100 days of awesome!, Fitness Tagged With: 100 Days of Planks, 3 Minute Plank, Plank Challenge, Planks, Why Do We Do Planks

May 22 2015

4 Simple Medicine Ball Exercises for Smokin’ Hot Abs

by Marilyn McKenna

Doctor, doctor, gimme the news. I gotta bad case of lovin’ you! (Feel free to sing along.) If you want to strengthen your core, I’ve got just what the doctor ordered … a medicine ball workout! What’s a medicine ball? It’s a weighted, rubberized ball (mine’s 8 lbs., but they come in lighter or heavier […]

Filed Under: Fitness, Strength Training, Videos Tagged With: Abs, Abs Workout, Core Workout, Medicine Ball, Medicine Ball Workout, Obliques, Strength Training

May 15 2015

Could a heart rate monitor boost your workout results?

by Marilyn McKenna

Filed Under: Fitness, Videos

Apr 17 2015

The skinny: should you work out on an empty stomach?

by Marilyn McKenna

Filed Under: Fitness, Strength Training, Videos

Apr 1 2015

What’s your fitness age?

by Marilyn McKenna

I didn’t know it before I lost weight, but inside of me lies the heart of a competitor. One of the reasons I enjoy pursuing fitness so much is because I’m constantly striving to improve; I want to get faster, go farther, get stronger. Seeing progress is incredibly motivating. It’s one of the reasons why […]

Filed Under: Fitness Tagged With: Fitness, Fitness Test

Mar 20 2015

Strength Training Tutorial: Lunges

by Marilyn McKenna

Filed Under: Fitness, Videos

Mar 17 2015

The pornification of fitness

by Marilyn McKenna

You needn’t go any farther than the magazine racks at the grocery store or social media to know that nowadays fitness advice looks like erotica. I find this trend disturbing on so many levels, and I’m certainly not the only one who’s noticed. Recently, Huffington Post carried a piece written by magazine mogul and fitness model, Tosca […]

Filed Under: Fitness Tagged With: Body Image, Pornification, Pornification of Fitness

Mar 13 2015

Strength Training Tutorial: Triceps

by Marilyn McKenna

Filed Under: Fitness, Videos

Mar 6 2015

Strength Training Tutorial: Squats

by Marilyn McKenna

Filed Under: Fitness, Videos

Feb 27 2015

Strength Training Tutorial: Push-ups

by Marilyn McKenna

Filed Under: Fitness, Videos

Feb 20 2015

Strength training is the fountain of youth: Guest blog by Trainer Taryn

by Taryn Langlois

Strength training is the anti-aging drug we’ve all been looking for. It is the Fountain of Youth. kay, that may be a slight exaggeration, but it’s no stretch to say that strength training gives you the best bang for your exercise buck in terms of strength, stamina and calorie burn. If you’re already doing cardio, […]

Filed Under: Fitness Tagged With: Metabolism, Strength Training, Weight Lifting, Weight Loss

Feb 13 2015

Running Tutorial: Hills

by Marilyn McKenna

Filed Under: Cardio, Fitness, Videos Tagged With: Exercise, Running, Tutorial

Feb 6 2015

Running Tutorial: How to Build Speed

by Marilyn McKenna

Filed Under: Cardio, Fitness, Videos

Feb 3 2015

Eat Like It Matters: The Gear Up Phase

by Marilyn McKenna

The Gear Up Phase of the Eat Like It Matters Program is for those who would like to lose 10 – 30 pounds. This is the sexiest of the three phases of weight loss, as far as I’m concerned. It’s certainly the one that gets the most attention (shows like “The Biggest Loser” emphasize the […]

Filed Under: Fitness, Weight Loss Tagged With: Eat Like It Matters, Gear Up, Gear Up Phase, Weight Loss

Jan 30 2015

Running Tutorial: Total Body Treadmill Workout

by Marilyn McKenna

Filed Under: Cardio, Fitness, Videos

Jan 23 2015

Running 101: Breathing, cramps and discomfort

by Marilyn McKenna

Filed Under: Cardio, Fitness, Videos

Jan 16 2015

How to Start a Running Program

by Marilyn McKenna

Filed Under: Cardio, Fitness, Weight Loss

Jan 9 2015

New Year, New Fitness Goals: Guest blog by Trainer Taryn

by Taryn Langlois

It’s the New Year and you’re ready for a new you! As a personal trainer, each January I see lots of new clients who are striving to reach new fitness goals – which is great! But while we often set out with good intentions and lofty goals, sometimes we fall short and give up. This year, […]

Filed Under: Fitness, Weight Loss Tagged With: New Fitness Routine, New Year, New Year's Resolution

Dec 23 2014

My Christmas wish for you

by Marilyn McKenna

This time last year I wrote a sweet, well-intentioned little blog about how you should try to slow down and enjoy these last couple of days before Christmas. “A Christmas gift to yourself” was good advice, but it’s just not terribly practical when most of use are still in overdrive right about now. This year […]

Filed Under: Fitness, Weight Loss Tagged With: Christmas Wish

Dec 19 2014

It’s fun to play at the Y-M-C-A (sing it with me!)

by Marilyn McKenna

I walked into the Y this morning only to find – much to my delight and surprise – that, even though it’s mid-December – the place was packed! I walk through the lobby: it’s crowded with folks checking in and visiting with staff. I pass by the gym: it’s filled to the brim with women […]

Filed Under: Fitness, Healthy Families, Weight Loss Tagged With: Exercise, January, YMCA

Dec 13 2014

The Great Motion Game Playtest

by Marilyn McKenna

As I learned when I spent an afternoon testing motion games at Pixelkin, video games have a lot to offer for those of us who want to spend quality, active time with our families. Pixelkin is an organization that covers the latest news, reviews, and developments in games—with a special focus on families. They let me come […]

Filed Under: Close to Home, Fitness, Healthy Families Tagged With: Active Family Game Ideas, Motion Game Review, Video Game Review

Dec 12 2014

Merry Fit-Mas: Guest blog by Trainer Taryn

by Taryn Langlois

Whether you’re wondering what to get the fitness lover on your list or thinking about adding a piece of equipment to your home gym for 2015, here are a few of my favorites, categorized by price. Low Cost Set of 3 resistance bands ($12): Bands come in light, medium, and heavy resistance and are a great way […]

Filed Under: Fitness, Healthy Families, Weight Loss Tagged With: Healthy Christmas Gifts, Personal Training

Dec 11 2014

The ultimate holiday gift guide for healthy living superstars!

by Marilyn McKenna

Oh, goody, goody gumdrops! The beginners and intermediate holiday gift guides were a great start and will definitely fit the bill for those who are just starting on their path to wellness, but I’m betting there are the folks on your gift list who are very serious about healthy living and already commit themselves to […]

Filed Under: Fitness, Healthy Families, Weight Loss Tagged With: Healthy Holiday Gift Guide

Dec 9 2014

Gift giving for healthy living newbies

by Marilyn McKenna

Scratching your head about what to get that special someone who’s trying to live a healthier lifestyle? Here are some great, inexpensive gift ideas for a friend or loved one who’s ready to embark on a new fitness routine or wants to spend more time in the kitchen preparing healthy meals in 2015. Read more “Healthy […]

Filed Under: Fitness, Healthy Families, Weight Loss Tagged With: Gifts for Beginners, Healthy Christmas Gifts, Healthy Holiday Gift Guide

Dec 5 2014

Are you a fitness scheduler or an opportunist?

by Taryn Langlois

  Guest blog, by Personal Trainer Taryn When it comes to fitting exercise into our busy lives, my clients tend to fall into two categories: The Schedulers and The Opportunists. Schedulers tend to be people who have daily/weekly/monthly schedules that are either very predictable or very flexible. Opportunists tend to be people who have schedules that […]

Filed Under: Fitness Tagged With: Fitness

Nov 21 2014

Fitness Hack: The Countdown is On!

by Taryn Langlois

Guest blog, by Personal Trainer Taryn   There are simple little tricks we can use to make a workout easier: they are fitness hacks. For example, doing alternating bicep curls (one arm at a time) rather than doing both arms at the same time, gives each arm a second or two of rest so you’ll […]

Filed Under: Cardio, Fitness, Strength Training Tagged With: Fitness Hack

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