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	<title>Gaiam Blog &#187; The FIRM Master Instructor Team</title>
	<atom:link href="http://blog.gaiam.com/blog/author/thefirm/feed/" rel="self" type="application/rss+xml" />
	<link>http://blog.gaiam.com</link>
	<description>Experiences in living green, healthy and happy</description>
	<lastBuildDate>Fri, 20 Nov 2009 18:48:03 +0000</lastBuildDate>
	
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			<item>
		<title>Balanced to the Core: 5 Workouts to Improve Balance &amp; Strength</title>
		<link>http://blog.gaiam.com/blog/balanced-to-the-core-5-workouts-to-improve-balance-strength/</link>
		<comments>http://blog.gaiam.com/blog/balanced-to-the-core-5-workouts-to-improve-balance-strength/#comments</comments>
		<pubDate>Fri, 20 Nov 2009 18:42:19 +0000</pubDate>
		<dc:creator>The FIRM Master Instructor Team</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[balance]]></category>
		<category><![CDATA[balance stances]]></category>
		<category><![CDATA[balance workouts]]></category>
		<category><![CDATA[balancing exercises]]></category>
		<category><![CDATA[body balance]]></category>
		<category><![CDATA[core muscles]]></category>
		<category><![CDATA[exercises]]></category>
		<category><![CDATA[Kirsten Palmer]]></category>
		<category><![CDATA[movement]]></category>
		<category><![CDATA[strenthen core]]></category>
		<category><![CDATA[the firm]]></category>
		<category><![CDATA[workout routine]]></category>
		<category><![CDATA[workouts]]></category>

		<guid isPermaLink="false">http://blog.gaiam.com/?p=12253</guid>
		<description><![CDATA[Why is improving balance important? It strengthens your core and helps prevent injuries. These five workouts will target specific muscle groups and help you stabilize your center of gravity. ]]></description>
		<wfw:commentRss>http://blog.gaiam.com/blog/balanced-to-the-core-5-workouts-to-improve-balance-strength/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>How to Start a Running Routine</title>
		<link>http://blog.gaiam.com/blog/how-to-start-a-running-routine/</link>
		<comments>http://blog.gaiam.com/blog/how-to-start-a-running-routine/#comments</comments>
		<pubDate>Tue, 10 Nov 2009 20:54:47 +0000</pubDate>
		<dc:creator>The FIRM Master Instructor Team</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[cross-training]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[exertion]]></category>
		<category><![CDATA[fitness routine]]></category>
		<category><![CDATA[how to be a runner]]></category>
		<category><![CDATA[how to start running]]></category>
		<category><![CDATA[intensity]]></category>
		<category><![CDATA[runner]]></category>
		<category><![CDATA[running]]></category>
		<category><![CDATA[the firm]]></category>
		<category><![CDATA[walking]]></category>
		<category><![CDATA[workout]]></category>

		<guid isPermaLink="false">http://blog.gaiam.com/?p=11920</guid>
		<description><![CDATA[Want to start running but have no idea where to begin? The FIRM Master Instructor Annie Lee lays out a 6-week plan for you to become an expert runner. Plus, learn how to cross-train while running to keep your body strong, fit and injury-free.]]></description>
		<wfw:commentRss>http://blog.gaiam.com/blog/how-to-start-a-running-routine/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>The 3 E&#8217;s: Secret for Quick Total-Body Workouts</title>
		<link>http://blog.gaiam.com/blog/the-3-es-secret-for-quick-total-body-workouts/</link>
		<comments>http://blog.gaiam.com/blog/the-3-es-secret-for-quick-total-body-workouts/#comments</comments>
		<pubDate>Fri, 23 Oct 2009 18:00:30 +0000</pubDate>
		<dc:creator>The FIRM Master Instructor Team</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[aerobic]]></category>
		<category><![CDATA[Annie Lee]]></category>
		<category><![CDATA[burn-calories]]></category>
		<category><![CDATA[cardio]]></category>
		<category><![CDATA[circuit workouts]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[fast workouts]]></category>
		<category><![CDATA[how-to video]]></category>
		<category><![CDATA[lower body]]></category>
		<category><![CDATA[muscle]]></category>
		<category><![CDATA[quick workouts]]></category>
		<category><![CDATA[strength]]></category>
		<category><![CDATA[the firm]]></category>
		<category><![CDATA[total-body workouts]]></category>
		<category><![CDATA[upper body]]></category>
		<category><![CDATA[workout routine]]></category>
		<category><![CDATA[workouts]]></category>

		<guid isPermaLink="false">http://blog.gaiam.com/?p=11502</guid>
		<description><![CDATA[What is the secret for quick total-body workouts? "The 3 E's: effective, efficient exercise," says The FIRM Master Instructor Annie Lee. Watch this how-to video of Annie's nine quick exercises that work just about every muscle in the body.]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Disengage Your Auto-Pilot: 4 Ways to Exercise More Mindfully</title>
		<link>http://blog.gaiam.com/blog/disengage-your-auto-pilot-4-ways-to-exercise-more-mindfully/</link>
		<comments>http://blog.gaiam.com/blog/disengage-your-auto-pilot-4-ways-to-exercise-more-mindfully/#comments</comments>
		<pubDate>Wed, 14 Oct 2009 03:33:00 +0000</pubDate>
		<dc:creator>The FIRM Master Instructor Team</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[auto-pilot]]></category>
		<category><![CDATA[avoid distractions]]></category>
		<category><![CDATA[Emily Welsh]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[health]]></category>
		<category><![CDATA[mind-body]]></category>
		<category><![CDATA[mind-body-connection]]></category>
		<category><![CDATA[mindful exercise]]></category>
		<category><![CDATA[mindful workouts]]></category>
		<category><![CDATA[mindfully]]></category>
		<category><![CDATA[slow down exercise]]></category>
		<category><![CDATA[the firm]]></category>
		<category><![CDATA[workouts]]></category>

		<guid isPermaLink="false">http://blog.gaiam.com/?p=11136</guid>
		<description><![CDATA["You can work out every day or even hours a day and get little benefit if you are not fully engaged in the process," writes The FIRM Master Instructor Emily Welsh. Learn how to focus your mind and get more out of your workout, making your body stronger and more fit.]]></description>
		<wfw:commentRss>http://blog.gaiam.com/blog/disengage-your-auto-pilot-4-ways-to-exercise-more-mindfully/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>2 Circuits for Shapely Legs</title>
		<link>http://blog.gaiam.com/blog/2-circuits-for-shapely-legs/</link>
		<comments>http://blog.gaiam.com/blog/2-circuits-for-shapely-legs/#comments</comments>
		<pubDate>Fri, 09 Oct 2009 20:49:21 +0000</pubDate>
		<dc:creator>The FIRM Master Instructor Team</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[circuits]]></category>
		<category><![CDATA[exercises]]></category>
		<category><![CDATA[glutes]]></category>
		<category><![CDATA[hamstrings]]></category>
		<category><![CDATA[leg exercises]]></category>
		<category><![CDATA[leg workouts]]></category>
		<category><![CDATA[legs]]></category>
		<category><![CDATA[Louise Smith]]></category>
		<category><![CDATA[lunges]]></category>
		<category><![CDATA[quadriceps]]></category>
		<category><![CDATA[squats]]></category>
		<category><![CDATA[strong legs]]></category>
		<category><![CDATA[the firm]]></category>
		<category><![CDATA[tone your legs]]></category>
		<category><![CDATA[workouts]]></category>

		<guid isPermaLink="false">http://blog.gaiam.com/?p=10872</guid>
		<description><![CDATA[If you’re short on time, you need a workout that can be done in a flash but leaves your legs burning. Follow The FIRM Master Instructor Louise Smith's Tri-Set Lower Body Blast routine in this how-to video. It targets all hip and thigh muscles and will give you strong, shapely legs in no time. ]]></description>
		<wfw:commentRss>http://blog.gaiam.com/blog/2-circuits-for-shapely-legs/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Size Doesn’t Always Matter: How to Measure Whether Your Body is Healthy</title>
		<link>http://blog.gaiam.com/blog/size-doesn%e2%80%99t-always-matter-how-to-measure-if-your-body-is-healthy/</link>
		<comments>http://blog.gaiam.com/blog/size-doesn%e2%80%99t-always-matter-how-to-measure-if-your-body-is-healthy/#comments</comments>
		<pubDate>Thu, 01 Oct 2009 21:50:48 +0000</pubDate>
		<dc:creator>The FIRM Master Instructor Team</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Health & Wellness]]></category>
		<category><![CDATA[Weight Loss]]></category>
		<category><![CDATA[blood pressure]]></category>
		<category><![CDATA[BMI]]></category>
		<category><![CDATA[body fat percentage]]></category>
		<category><![CDATA[Body Mass Index]]></category>
		<category><![CDATA[building muscle]]></category>
		<category><![CDATA[cholesterol]]></category>
		<category><![CDATA[clothing size]]></category>
		<category><![CDATA[diet]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[healthy-eating]]></category>
		<category><![CDATA[losing fat]]></category>
		<category><![CDATA[measurements]]></category>
		<category><![CDATA[metabolism]]></category>
		<category><![CDATA[sizes]]></category>
		<category><![CDATA[weight-loss]]></category>

		<guid isPermaLink="false">http://blog.gaiam.com/?p=10620</guid>
		<description><![CDATA["The healthier our bodies are, the happier we will be — no matter the size,” writes The FIRM Master Instructor Kirsten Palmer. Learn what measurements you can use to accurately track your health, which will help you maximize muscle mass, lose fat and feel great in your own body.]]></description>
		<wfw:commentRss>http://blog.gaiam.com/blog/size-doesn%e2%80%99t-always-matter-how-to-measure-if-your-body-is-healthy/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Which Is a Better Workout: Sprint or Marathon?</title>
		<link>http://blog.gaiam.com/blog/which-is-a-better-workout-sprint-or-marathon/</link>
		<comments>http://blog.gaiam.com/blog/which-is-a-better-workout-sprint-or-marathon/#comments</comments>
		<pubDate>Wed, 19 Aug 2009 15:39:32 +0000</pubDate>
		<dc:creator>The FIRM Master Instructor Team</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Weight Loss]]></category>
		<category><![CDATA[best workout]]></category>
		<category><![CDATA[burn-calories]]></category>
		<category><![CDATA[burn-fat]]></category>
		<category><![CDATA[duration of workout]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[intensity of workout]]></category>
		<category><![CDATA[marathon]]></category>
		<category><![CDATA[sprint]]></category>
		<category><![CDATA[the firm]]></category>
		<category><![CDATA[walking]]></category>
		<category><![CDATA[weight-loss]]></category>

		<guid isPermaLink="false">http://blog.gaiam.com/?p=8279</guid>
		<description><![CDATA[When plotting your course to weight loss, should you plan to work out harder or longer? The FIRM Master Instructor Rebekah Sturkie explains how to determine the duration and intensity for  your best workout.]]></description>
		<wfw:commentRss>http://blog.gaiam.com/blog/which-is-a-better-workout-sprint-or-marathon/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>5 Power Moves to Boost Workout Results: How-to Video</title>
		<link>http://blog.gaiam.com/blog/5-power-moves-to-boost-workout-results-how-to-video/</link>
		<comments>http://blog.gaiam.com/blog/5-power-moves-to-boost-workout-results-how-to-video/#comments</comments>
		<pubDate>Mon, 03 Aug 2009 19:58:54 +0000</pubDate>
		<dc:creator>The FIRM Master Instructor Team</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Weight Loss]]></category>
		<category><![CDATA[burn-calories]]></category>
		<category><![CDATA[coordination]]></category>
		<category><![CDATA[exercises]]></category>
		<category><![CDATA[home workouts]]></category>
		<category><![CDATA[how-to video]]></category>
		<category><![CDATA[Power Ball]]></category>
		<category><![CDATA[power moves]]></category>
		<category><![CDATA[Rebekah Sturkie]]></category>
		<category><![CDATA[sculpting workouts]]></category>
		<category><![CDATA[strength]]></category>
		<category><![CDATA[the firm]]></category>
		<category><![CDATA[workout]]></category>

		<guid isPermaLink="false">http://blog.gaiam.com/?p=8293</guid>
		<description><![CDATA[Want to burn major calories in a short amount of time? Try these five power moves from The FIRM Master Instructor Rebekah Sturkie's how-to video.]]></description>
		<wfw:commentRss>http://blog.gaiam.com/blog/5-power-moves-to-boost-workout-results-how-to-video/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>4 Reasons to Exercise Outside</title>
		<link>http://blog.gaiam.com/blog/4-reasons-to-exercise-outside/</link>
		<comments>http://blog.gaiam.com/blog/4-reasons-to-exercise-outside/#comments</comments>
		<pubDate>Fri, 24 Jul 2009 12:30:52 +0000</pubDate>
		<dc:creator>The FIRM Master Instructor Team</dc:creator>
				<category><![CDATA[Family Health]]></category>
		<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Health & Wellness]]></category>
		<category><![CDATA[benefits of outdoor excercise]]></category>
		<category><![CDATA[biking]]></category>
		<category><![CDATA[family exercise]]></category>
		<category><![CDATA[hiking]]></category>
		<category><![CDATA[nature]]></category>
		<category><![CDATA[outdoor exercise]]></category>
		<category><![CDATA[outdoor workouts]]></category>
		<category><![CDATA[reasons to exercise]]></category>
		<category><![CDATA[sunshine]]></category>
		<category><![CDATA[Vitamin D]]></category>
		<category><![CDATA[walking]]></category>

		<guid isPermaLink="false">http://blog.gaiam.com/?p=7911</guid>
		<description><![CDATA[The FIRM Master Instructor Kelly Branning explains how taking your fitness routine outside improves fitness, health and well-being.
 
]]></description>
		<wfw:commentRss>http://blog.gaiam.com/blog/4-reasons-to-exercise-outside/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Top 5 Keys to Success with Food Journaling</title>
		<link>http://blog.gaiam.com/blog/top-5-keys-to-success-with-food-journaling/</link>
		<comments>http://blog.gaiam.com/blog/top-5-keys-to-success-with-food-journaling/#comments</comments>
		<pubDate>Fri, 22 May 2009 09:00:49 +0000</pubDate>
		<dc:creator>The FIRM Master Instructor Team</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Health & Wellness]]></category>
		<category><![CDATA[Healthy Eating]]></category>
		<category><![CDATA[Weight Loss]]></category>
		<category><![CDATA[how to eat healthier]]></category>
		<category><![CDATA[how to keep a food journal]]></category>
		<category><![CDATA[how to lose weight]]></category>
		<category><![CDATA[tools and support for weight loss]]></category>

		<guid isPermaLink="false">http://blog.gaiam.com/?p=6226</guid>
		<description><![CDATA[These five tips on how to start a food journal and what to write in it can greatly increase your likelihood of success with weight loss or healthier eating habits.]]></description>
		<wfw:commentRss>http://blog.gaiam.com/blog/top-5-keys-to-success-with-food-journaling/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
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