the firm | pg.4

The FIRM Holds Fitness Class for Gaiam

Gaiam Staff by Gaiam Staff | April 30th, 2010 | No Comments
topic: Fitness, Gaiam Happenings | tags: burn-calories, Fitness, real-life workouts, the firm, workout, workouts

The FIRM Master Instructors were in town last week for a video shoot at Gaiam’s headquarters in Louisville, Colo.

Instructor Alison Davis-McLain led a free cardio and full body-sculpting class for Gaiam employees. Check out the photos below from her class.

For instruction from The FIRM, browse Gaiam.com’s The FIRM videos.

9 Moves to Firm and Burn

The FIRM Master Instructor Team by The FIRM Master Instructor Team | March 23rd, 2010 | 1 Comment
topic: Fitness | tags: Allie Del Rio, burn-calories, burn-fat, cardio, exercise, lower body, sculpt, the firm, tone, upper body, workout

By The FIRM Master Instructor Allie Del Rio

These nine simple moves will help you tone your upper and lower body and burn major calories.

10 Ways to Stay Motivated Even as the New Year Buzz Wanes

The FIRM Master Instructor Team by The FIRM Master Instructor Team | February 3rd, 2010 | 1 Comment
topic: Fitness | tags: diet, exercise, food, health, motivation, new year, nutrition, resolutions, the firm

by The FIRM Master Instructor Kelsie Daniels

From time to time we all need a little motivation. Whenever I need to refocus my efforts, which can happen quite easily after the initial buzz of a new year wears off, I take a look at my top ten list. It changes a little from time to time, but for the most part, these are the principles that keep me on the right track. They are in no particular order, because they are all equally important.

Top 8 Ways to Clean Up Your Diet in 2010

The FIRM Master Instructor Team by The FIRM Master Instructor Team | January 24th, 2010 | 6 Comments
topic: Health & Wellness, Healthy Eating, Weight Loss | tags: diet, diets, food, healthy food, healthy-eating, the firm, weight-loss

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by The FIRM nutrition expert Sara Ryba, R.D., C.D.N.

Let’s start 2010 with a clean nutrition slate by giving up some of the most unhealthy and addictive foods on the market. Below you will find a list of eight foods that are, in my opinion, the biggest roadblocks to you and your nutrition goals. After each offending food you’ll find a delicious, healthier substitute. So never fear, your new improved 2010 menu will be delectable, satisfying and slimming!

The Fab 5 Moves: Must-Have Exercises for Everybody

The FIRM Master Instructor Team by The FIRM Master Instructor Team | December 17th, 2009 | 7 Comments
topic: Fitness, Weight Loss | tags: abs, biceps, core, exercise, exercises, fit, Fitness, glutes, lower body, moves, muscles, routine, sculpting, the firm, thighs, upper body, weight-loss, workout, workouts

nancyBy The FIRM Master Instructor Nancy Butts

No matter your fitness or weight loss goals, there are staple exercises that should be a part of every workout routine. These are my top five personal must-have moves. It was really hard to narrow it down, but after careful consideration, I believe these exercises will help you achieve the svelte and fit FIRM body you desire. We’ll count down to my No. 1 all-time favorite move. Are you as excited as I am?

Balanced to the Core: 5 Workouts to Improve Balance & Strength

The FIRM Master Instructor Team by The FIRM Master Instructor Team | November 20th, 2009 | 1 Comment
topic: Fitness | tags: balance, balance stances, balance workouts, balancing exercises, body balance, core muscles, exercises, Kirsten Palmer, movement, strenthen core, the firm, workout routine, workouts

By The FIRM Master Instructor Kirsten Palmer

Modern life is a balancing act — work and play, family and personal time, spiritual and physical. How important is balance in your body — not just muscle balance but balance during movement?

How to Start a Running Routine

The FIRM Master Instructor Team by The FIRM Master Instructor Team | November 10th, 2009 | 1 Comment
topic: Fitness | tags: cross-training, exercise, exertion, fitness routine, how to be a runner, how to start running, intensity, runner, running, the firm, walking, workout

Annie-croppedBy The FIRM Master Instructor Annie Lee

Once fitting in a workout has become second nature to you, it’s sort of like brushing your teeth. You know you need it, you do it, and you feel better when it’s done. However, you may be in a place where you want to try something new.

The 3 E’s: Secret for Quick Total-Body Workouts

The FIRM Master Instructor Team by The FIRM Master Instructor Team | October 23rd, 2009 | No Comments
topic: Fitness | tags: aerobic, Annie Lee, burn-calories, cardio, circuit workouts, exercise, fast workouts, Fitness, how-to video, lower body, muscle, quick workouts, strength, the firm, total-body workouts, upper body, workout routine, workouts

By The FIRM Master Instructor Annie Lee

My philosophy is all about the 3 E’s: effective, efficient exercise. Here’s a quick how-to video of my personal total body workouts that focus on the 3 E’s.

Disengage Your Auto-Pilot: 4 Ways to Exercise More Mindfully

The FIRM Master Instructor Team by The FIRM Master Instructor Team | October 13th, 2009 | 1 Comment
topic: Fitness | tags: auto-pilot, avoid distractions, Emily Welsh, exercise, Fitness, health, mind-body, mind-body-connection, mindful exercise, mindful workouts, mindfully, slow down exercise, the firm, workouts

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By The FIRM Master Instructor Emily Welsh

You can work out every day or even hours a day and get little benefit if you are not fully engaged in the process. I have found that if I’m not paying attention to what I am doing when I work out, I move mindlessly through each set of exercises, not getting the best benefit from each repetition. I call this being on “auto-pilot.”

2 Circuits for Shapely Legs

The FIRM Master Instructor Team by The FIRM Master Instructor Team | October 9th, 2009 | 2 Comments
topic: Fitness | tags: circuits, exercises, glutes, hamstrings, leg exercises, leg workouts, legs, Louise Smith, lunges, quadriceps, squats, strong legs, the firm, tone your legs, workouts

By The FIRM Master Instructor Louise Smith

If you’re short on time like I sometimes am, it’s great to have a leg routine that will leave your legs burning and your workout done in a flash. I call this go-to routine my Tri-Set Lower Body Blast. It targets all the muscles of the hip and thigh — the glutes, hamstrings and quadriceps — with unilateral, bilateral, single joint and multi-joint exercises. Here’s a quick how-to video we shot at the studio to show you the moves. You’ll need just one heavy set of dumbbells or a sculpting bar.