Welcome to PCFitness! If this is your first time visiting this blog please click here. Enjoy your journey to better health...
COMING SOON!!!...online personal training options. Get the motivation you need to stay on track with your fitness goals.
“The key is not to prioritize what's on your schedule, but to schedule your priorities.”
-Stephen R. Covey

Thursday, May 27, 2010

Take the 30 Day Challenge!...

Starting June 1st I will be hosting a 30 day Fitness Challenge. I want you to join me!
Here is a quick run-down of the program-
I will provide you with 30 days of fitness challenges. The guidelines will be basic, but I will provide you with creative ways to implement them along the way.
I will also be providing a weekly email with information to keep you on track and motivated to finish the challenge.
The program is for EVERYONE!!!
If you complete the program you will be entered into a drawing to win a fitness or nutrition book (I will give you a few choices).***
This is the perfect way to keep you motivated as you approach the SUMMER SEASON.
***Add a little extra bang for your buck...
I know you will be even more motivated to finish this challenge if you turn it into a little competition with your family, friends or co-workers. Why not gather the crew and throw a little money into the mix. Nothing like a little peer pressure to keep you on your toes.
Example: Everyone donates money (as much as you want) to the cause. Whoever finishes the challenge gets the money back. For those who don't finish, their money is divided between those who did.
I won't be making this a weight loss challenge but you and your crew can. Whoever loses the biggest percentage of weight gets the money.
Whatever the case, just do it!!!!
Please provide your email address in the comment section so that I can send you an invite to the challenge. Or if you don't feel comfortable leaving it in the comment section you can email me at pcfitness10@gmail.com
Please have everyone who will be joining you provide their email.

Wednesday, May 26, 2010

More on The Doctors- Sugar and Salt Cravings

Check out this quick video clip for some helpful tips on how to overcome your sugar and salt cravings.

I wasn't able to figure out how to download this video to put it directly on the blog, but you can click on this link to check it out-


Hormone Trifecta

Yesterday Jillian Michael's was a guest on the show The Doctors. She gave tons of info on how to take control of your body. I have really come to appreciate the kind of trainer that Jillian is. I know she is harsh but she tells it like it is, and sometimes that is what it takes to get things done.

Here is a little synopsis of what was on the show-

Hormone Trifecta

Three of the most important hormones are cortisol, estrogen and thyroid.


Cortisol is secreted by the adrenal glands and helps regulate blood pressure, insulin release, glucose metabolism, immune function and inflammatory response. Cortisol is often referred to as the stress hormone, due to the fact that its production increases sharply when a person is stressed, be it briefly, fight or flight mode, or chronically.

Elevated Levels of Cortisol Will:
• Increase blood pressure
• Increase cravings for high-fat, high-carb foods
• Increase visceral fat around the midsection

How to Balance Cortisol Levels:
• Get enough sleep
• Limit caffeine intake to less than 400mg per day
• Refrain from alcohol consumption
• Increase vitamin C intake
• Practice relaxation techniques


Estrogen is a class of steroid hormones that includes estrodial, estriol and estrone. Estrogen is produced in a woman’s ovaries, and functions as the primary female sex hormone. It affects many aspects of the female body, including skin, bone, mood, menstruation and fertility. “A lot of the chemicals in your immediate environment, whether it’s skincare, hair care [products] or even plastics that you’re drinking out of or eating out of can create something called xenoestrogens in the body,” Jillian says. “It’s essentially a chemical that mimics hormones, and this is where your estrogen levels get out of balance in dangerous ways.”

How to Balance Estrogen Levels:
• Use BPA-free plastic
• Don’t store food in plastic
• Don’t microwave food in plastic containers
• Avoid processed soy
• Try to use all-natural cleaning products and beauty products
• Eat foods high in flavonoids, such as black olives, apples and onions
• Eat foods high in soluble and insoluble fibers, such as apples, beans, oats and leafy greens


The thyroid gland produces and stores hormones that help regulate heart rate, blood pressure, body temperature and metabolism. Thyroid hormones are essential for proper cellular function throughout the body. “The thyroid is the master gland of metabolism, or energy, and if it’s not in balance, it literally can affect every part of your body,” plastic surgeon Dr. Drew Ordon says. When the thyroid is over-secreting hormones, it can cause weight loss, anxiety, depression, mood changes, high blood pressure and bulging eyes. If the thyroid gland is underperforming, a person can experience weight gain, fatigue, lethargy, depression, skin changes and thinning hair. “When it comes to thyroid, again, avoid soy,” Jillian says. “Soy has something in it called phytic acid, which can block mineral absorption, and minerals are critical to the function of your thyroid. Minerals [such as] selenium, iodine and zinc.”

How to Balance Thyroid Levels:
• Eat foods high in minerals, such as mixed nuts, cashews, sunflower seeds and yogurt
• Eat foods high in zinc such as beef, lamb, pork and salmon

Jillian’s Top Ten Power Foods

Master your metabolism with Jillian’s 10 power foods-

1. Blueberries: high in antioxidants, and help fight fat and reduce blood pressure.
2. Oats: high in antioxidants, and help fight fat and reduce blood pressure.
3. Yogurt: high in calcium, helps boost the immune system and maintains healthy bacteria and yeast levels in the body.
4. Black beans: high in protein and fiber and helps with weight loss.
5. Salmon: high in zinc, Omega-3 fatty acids and helps maintain heart health.
6. Spinach: high in vitamins B6 and B12 and helps maintain heart health.
7. Garlic: boosts the immune system and helps lower cholesterol levels.
8. Tomatoes: high in fiber, vitamin C and lycopene.
9. Broccoli: high in fiber and vitamins A and C.
10. Walnuts: high in protein, B vitamins, magnesium and fiber, and help lower cholesterol.

Click here for some of Jillian's favorite recipes-

Tuesday, May 25, 2010


Have you ever considered how you would answer this question?
What about when it comes to your fitness goals?
What is stopping you?

Monday, May 24, 2010

Sugar Update...

For the most part it hasn't been too bad. I was a bit tempted by the s'mores we made around the camp fire Friday night, but I am happy to say that I didn't give in and it felt so good once the temptations was out of the way that I stayed strong.

I am learning I eat when I am bored. This challenge will be doing double duty for me as it will get me motivated to keep us moving and busy, and outside so that I don't want to grab for food just because.

I do like the Truvia. Add it too some plain yogurt with some fruit and granola. It is a super sweet treat.

It is empowering to be stronger than the temptation.

Anybody else having any success?

Dr. Oz’s Healthy Family Challenge

I am on a Dr. Oz kick right now. Here he gives an easy plan for families to implement to keep us healthy. If you don't have a family of your own it is definitely something you can do on your own. I just think it provides some great ideas to make it fun for kids to exercise.

We have the power to tackle the obesity epidemic in our country. Taking a few small steps together will bring your family closer, give you more energy, save you money, help you reach and maintain a healthy weight.

Join Dr. Oz and HealthCorps to change the health and happiness of you and your family.