Bootcamp!

My Bootcamp is designed to help you get the most out of your work out in an injury free atmosphere.

I purposely keep my classes small because I believe you deserve the attention needed to perform and execute the exercises properly to maximize your results. This also allows you to focus on what muscle groups are being worked, therefore, limiting the potential risk of injury.

You will be completing a total body workout with each session. Whether you're a beginner or advanced you will be challenged to work at your own pace and skill level.


I neither encourage nor enforce barfing! That is the last thing I want to see coming out of you. You don't have to go to that extreme to get a challenging and rewarding work out. And did I mention that you're going to a have a boat load of fun?!

So find a time that works for you, get your best shoes on and get down here fast because there are only 10 spots open for each class!

Be ware of what your're drinking!

There are so many marketing ploys these days for better tasting, cool colors, and vitamin packed waters.
Read your labels! Look for ingredients such as:

Artificial sweeteners like Sucralose and Acesulfame potassium(acesulfame-k)
Food dyes
Polysorbate 60
Crystalline fructose(more damaging than high fructose corn syrup)
Propolene glycol

These, along with some other unsavory ingredients, can wreak havoc on your body. They can result in cell mutation, migrains, seizures, gastrointestinal problems, allergic reaction...just to name few.

Keep your body healthy and money in your pocket by creating your own refreshing water.

-Add lemon or lime slices.

-Green tea; high in antioxidents and contains a protein call Theanine, which mediates the adverse effects of caffein.

-Juice your own veggies and fruits.

Log onto the articles below to learn more.

Have a safe and healthy summer!

Sources:

Dr. Mercola.com
USA Today Feb.12. 2011
Gaurdian March 31, 2011
Fooducate April 11, 2011
Men's Journal Oct.23, 2011

Happy New Year!

It's that time again when you start thinking about all the things you want to do and all the changes you want to make for the new year.
At the top of that list should be your health. Now is the time to start a new program or jump start your old one.

If you have ever wondered about working out with a Personal Trainer but thought it wasn't for you or not affordable... Then, have I got news for you!

The truth is, we all know that we need to exercise, but more than 60% of adults are overweight or obese! So, what's the problem?... Most people don't know how to exercise! They're not sure where to start. How much should they be exercising? What exercises should they do or not do? How many sets? how many reps? What type of program? Undulating periodization? Push-Pull? Interval? and the questions can go on and on.

I can help you discern through all this and get down to the nitty-gritty of saving you time and money. I will work with you on finding the best possible program to suit your needs and goals all in the comfort of your own home.

As for affordability? A session could possibly cost less than you pay for your work out gear! Not only that, but what price do you put on your health???

Do something exciting for yourself. Get the motivation, inspiration and devotion you deserve! Even more important, get the strong, healthy, energetic body and lifestyle you desire!!!

I am so excited for this new year. My passion is to help educate you so you can make the most out of your lifestyle choices. Keep checking in for new videos and information!

Yours in Fitness,
Jackie Mueller

Call or email any questions.
623-640-9112
jm.ontheballfitness@yahoo.com

Hi there, It's Cindy.

Last week came and went without much exercise. I did some "light" activity but because of a possible injury (more like a "nuisance"), I wasn't able to go full speed. The thing is, when I move, I feel sooo much better. I'm one of those people who doesn't like to sit and allow body parts to get stiff, so I move, move, move. And, the truth of the matter is, after my workouts, I feel soooo much better. Maybe it's that after a workout, everything is warmed up, circulation is optimal and it's all very limber - I dunno, but I feel better.

I'm looking forward to this week's workout. When Jackie weighed me in today, I was down 1.5 pounds, yeah!! She certainly knows how to get results and there's nothing to motivate me than to see the numbers decrease! Gotta love it!!

I've noticed that weighing more makes it more difficult to do anything - duh!! Suddenly those tricep dips aren't as easy at 175 pounds when compared to 130 pounds. The more I weigh, the more weight I have to "lift", definitely not good . . .

Hi There,

My name is Cindy. I have been Jackie's client for a number of years now. Through the years, Jackie has gotten me in the best shape of my life. Unfortunately for me, over the past several months, life happened. I didn't workout as often as I should have, ate crap and pretty much let myself go so-to-speak and I am now paying the price.

Very recently, I stepped on the dreaded scale and much to my surprise I topped out at 175 pounds. Did you get that? 175 POUNDS! Me, a former model; me, the girl who drank Wate-On as a teenager because I was soooo thin; me, the woman who could wear anything and look fabulous; me, the woman, who until very recently could run 15-20 miles a week. I was 25 pounds away from weighing 200 pounds! 200 pounds - it sounds so, well, unfeminine! When did this happen?

Who knows and who cares when it happened, the point is, it did. The reality of gaining weight, having a gut, clothes which no longer fit, cellulite in places where it should be illegal and thighs which now were more intimate than ever, were very much a part of my here and now. I needed an immediate attack on this thing called fat!

I called Jackie a few weeks ago and told her "I'm ready. I'm sooo ready! Let's do it full throttle!". I put everyone on notice: no more sugar, no more white flour products, no more crap and lots of cardio! I have a small window of opportunity (being that I was laid-off in Jan. from the law firm I worked at) to get it together before becoming employed again and I am taking no prisoners.

Jackie and I met today and we established some significant but doable goals: cardio: 4-5 days a week; weight training: 2 days a week; healthier eating habits which consist of more frequent, smaller meals throughout the day, protein shakes to help my body recover from the weight training and of course, more fruits and vegetables. We did the body composition today and quite frankly, I really wasn't too surprise at my decline. Maybe I'm still in shock (and that's putting it mildly) since seeing my weight at 175 pounds to be too concerned about the "other" numbers, but the fact of the matter remains: I've never been this heavy and things have to change.

The light at the end of the tunnel is that my body WILL change. It always has. I know from experience that when I stick to Jackie's plan and invest in a little sweat equity, the results are impressive. I had the curves, the sexy muscle definition, that elusive flat and strong stomach, the hot-looking legs, and believe it or not, a back that looks pretty darn good without those stupid love handles (what's so "lovely" about them anyway?) and I'm on a path to reclaim it all! I know it won't be easy. I know it will take some time. I know there will be a certain amount of pain involved (especially after those darn lunges and core workout Jackie soo loves to inflict upon me!). I know there will be days when it will take every ounce of energy to run that last mile and I know I'll just have to suck it up, do it and stop whining.

With Jackie's help, in the past, I was in the best shape of my life and I'm sooooo ready to be there again. I'm in!!!

Up for a 5k walk/run?

Come join me on a 5k walk/run on Sunday, March 22nd at Thunderbird Paseo Park. Start time is 7:30 am. It's to benefit underprivileged kids!
Or if you'd rather just enjoy the beautiful weather and walk around, stop by our Boothe, Lake Pleasant Chiropractic; A Creating Wellness Center, where you could learn alot on how to start obtaining a "Healthier You!"
Hope to see you there and to help cheer me on!!!