Cooler Weather Is Coming!!

It's average to loose 1 to 2 pounds per weeks while following a sensible diet and exercise plan. Lose weight now, before the holidays, and have fun doing it!! If you've been thinking about starting a workout program now is the time to take control of your body and your life. Let me help you get into great shape, feel more confident, look amazing, and have more energy for all those holiday plans with friends and family!.

Call me today and get started on a toner, leaner, and stronger you.

(828)-712-1929. Live Life Better!!!


Choose To Be Remarkable

March 11, 2013 1 comment

Choose_to_be_remarkableI have a boot camp client that, because of her work schedule, isn’t able to come to boot camp as often as she’d like to.  She came in this morning because she was going into work a little later in the day and said, “This is the first chance I’ve had in weeks to come to boot camp!”  I told her, “You had a free morning and you chose to come to boot camp?!  That’s remarkable!”  I’m so proud of her for making the choice to come to boot camp over a second cup of coffee or an extra hour of sleep.  That’s truly remarkable.

You have to choose to be remarkable, to do the amazing, and to change your life.  If you don’t like where you are with your weight and want to change, you may need help making that change.  Hire a personal trainer or join a walking group or fitness class where you can have support and help along the way.  Set out to do something great and then see it to the end.  Make the choice because you can and because you’re worth it!

My Clients Are Amazing

February 22, 2013 Leave a comment

I have a lot of women come to be wanting to do pull ups.  Pull ups are not impossible but they are very difficult. I have 6 ladies right now that can do pull ups!!!  And that doesn’t include any of my boot camp clients.  That number is much high including them.  If you set a goal to do pull up then go for it.  Don’t let anything stop you!!!  Here’s Pam doing a chin up, one of her goals.  She went on to do 3 sets of 5 reps.  Amazing!!!

Categories: Just The Facts Please

My Boot Camp Clients Are Amazing

February 22, 2013 Leave a comment

Don’t let the name scare you from trying a Boot Camp Class.  They’re fun, high energy, and you get to learn new things!  Betsy has been coming to boot camp class for a while now and here she is showing off her skills.  A 1 arm ball toss.  Amazing!!

Categories: Just The Facts Please

Heart Rate Monitor Readings

February 20, 2013 Leave a comment


ImageHeart rate monitors are an easy way to see if you’re working as hard as you need to be and to see if you’re resting too long.  I make sure not to let my heart rate drop too low between sets, that way I can get me most benefit from my time in the gym.  I’ve got a Polar FT7 Women’s Heart Rate Monitor w/ H1 Transmitter.  Love It!!  Your target heart rate zone is a range between 60% and 80% of your maximum heart rate.  Maximum heart rate is usually dependent on your age and can be calculated by subtracting your age from 220.


Here are the readings from my heart rate monitor from my last 2 workouts.  The first one (Monday) was a full body workout: core, power, strength – upper and lower body.  The second one (Wednesday) was an upper body workout.  You’ll see that even though I didn’t do a boot camp class or run on the treadmill for some ungodly amount of time I still burned a huge amount of calories and stayed in both the fat burn and fitness zones.  The construction of the workout and choice of exercises is what makes the different.  Also, notice the different in total calories burned in the workout that had leg exercises as opposed to the one that was just upper body and the amount of time I spent in fat burn mode and fitness mode.  If you want to burn big calories you have to work your legs!


Monday – Duration: 1hour 9 minutes.  525 Calories. Ave Heart Rate: 133. Max Heart Rate: 174. Fat Burn Zone: 18 minutes. Fitness Zone: 50 minutes.

1a Kettlebell Windmill: 3 sets of 12 reps

1b Mid Cable Woodchop:  3 sets of 12 reps


2a Barbell Jerk: 3 sets of 10


3a Overhead Squat: 3 sets of 12 reps

3b V Grip Pull Up: 3 sets of 12 reps

3c Calf Raises (just because I like them): 3 sets of 12 reps


4a Cable Crossover: 3 sets of 12 reps

4b 1 Leg Deadlift: 3 sets of 12 reps

4c Overhead Dumbbell Tricep Extension (just because I like them): 3 sets of 12 reps


Wednesday – Duration: 1hour 6 minutes.  372 Calories. Ave Heart Rate: 122. Max Heart Rate: 163. Fat Burn Zone: 40 minutes. Fitness Zone: 18 minutes.

Bosu/Ball Spiderman Climb: 3 sets of 15 reps

Kneeling High Cable Woodchop: 3 sets of 12 reps


Bench Press: 3 sets of 12 reps

Pendlay Rows: 3 sets of 12 reps

Weighted Body Dips: 3 sets of 8 reps

Military Press: 3 sets of 8 reps


T Bar Row: 3 sets of 12 reps

Alternating Dumbbell Press On a Stability Ball: 3 sets of 12 reps

Barbell High-pull: 3 sets of 8 reps


Call me to set up a no obligation consultation to get started on your own big calorie burning workouts!  828-712-1929.

Categories: Just The Facts Please

2013: 20 Reps 13 Exercises

January 29, 2013 Leave a comment



The first monthly challenge here at O3 Health and Fitness for the new year of 2013 is a tough one.  Since we’re at the beginning of what will be an awesome year we thought we’d start things off with an awesome workout challenge.  The structure is 20 Reps of 13 Exercises done for time.  In other words, do all the exercises in order as fast as you possibly can.  Substitute as you see fit such as pulldowns for pull up or hanging leg raises for knee to elbows.  The only requirement is that you make the weights HEAVY.  I don’t want you to be breezing through this.  I did this workout without substitutions and had to stop a number of times so if you do have to switch one exercise out for another that’s fine, just make sure the weight or exercise is equally difficult.  I did this in 9 minutes and 26 seconds, a gym record so far.  Give it a try and have fun!!


Goblet Squat goblet-squat

Box Jump box-jump

Pull Up (pullddown) pulldown

V Up Sit Up (alternating v ups) v-ups

Walking Lunges (20 each leg) walking lunges

Power Jacks powerjacks

Knee To Elbow (hanging leg raises) knee_raises

Push Up push up 1

Mountain Climber mountain-climber

Ball Slam med-ball-slam

1 Arm Row one_arm_row

Push Press dbell-push-press

Burpee burpee

Categories: Just The Facts Please

Clapping Pull Ups

October 30, 2012 Leave a comment

This was my very first attempt at doing clapping pull ups, as you may be able to tell by my expression.  I tried these based on a conversation I was having with a client who said she had read an article that explained why women couldn’t do pull ups.  She and I discredited the article right away of course because we both can do pull ups.  I told that I knew women could do clapping pull ups in fact.  So, later that day I had to try it for myself to see if I could do a clapping pull up and to my great surprise I could!  That’s one thing I love about strength training, it enables you to do things you didn’t think weren’t possible.  Granted, pull ups are hard and take a lot of training to be able to do but that in no way means they’re impossible.  If you want a better, healthier life then go get it!!

Categories: Just The Facts Please

How To Write A Workout

October 23, 2012 Leave a comment

Writing workouts is what a large portion of what my job consists of.  My clients appreciate it when they come in and their workout has already been thought of and written out for them ahead of time.  I wanted to go over some key elements that I think should be in your workouts to make sure you’re getting the most out of your time in the gym.

#1 Work Major Muscle Groups!

If your main goal is to lose weight and tone up then you don’t need to be spending time working on your biceps and muscles of the forearm.  It takes the body more calories to maintain muscle mass than it does fat.  In other words, the body will burn more calories the more muscle it has to maintain.  So, you want to build the big muscle groups in as little time as possible so you can achieve the weight loss and toning as fast as possible.  If you’re spending a lot of your time working biceps and triceps and not focusing on the three largest muscle groups in the body (chest, legs, and back) it will take you a lot longer to reach your goals.

#2 Minimum Rest

I saw a post on Facebook a couple of weeks ago that went something like this:

Question: “What do you do to workout?”

Answer: “I lift weights.”

Question: “What do you do for cardio?”

Answer: “I lift weights faster.”

Simple yet there’s some true in that.  You do need bouts of cardio within your week to burn a large amount of calories at one time and to strengthen your heart.  Two very important things.  There’s yet another way to burn more calories while lifting weights and that to lift weights faster.  I don’t mean to do a bench press as fast as possible, what I mean is to move from one exercise to the next with as little rest as possible.  In order to be able to do that you need to alternate the muscle groups between upper body and lower body.  Do an upper body exercise followed by a lower body exercise without rest.  This will get your heart rate up, increase your metabolism, and burn more calories all while building muscle.  A perfect combination!

#3 Complex Movements

Similar to what I talked about in the previous paragraph, the idea here is to do something that increases the heart rate, increases the metabolism, and burns big calories.  A complex movement is when the upper and lower body are working at the same time.  This way you work a large amount of muscles at one time.  An easy example of a complex movement is a squat press.  Stand with a pair of dumbbells held at your shoulders and go down into a squat.  As you stand back up press the dumbbells over your head making sure it’s all one smooth movement.

Here’s how I put it all together:  12-15 reps each, minimal rest, 3 times through.

Squat Press (complex movement)

Wide Lat Pulldown (back-upper body major muscle group)

Deadlift (legs-lower body major muscle group)

Bench Press (chest-upper body major muscle group)

Have Fun!!  Live Life Better!!

Categories: Just The Facts Please

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