Since our opening just over a year ago, we have been a work in progress.  We have tried so many different kinds of classes – all different in format, length and instruction.  We have heard so much feedback from all of our members – good and bad.  To this day, I can still say that we take what you say to heart.  We listen and to this point have been so open to trying to accommodate what each of you has suggested for us to try. Through all the comments and suggestions – through all our trials and errors, we have concluded a few things; we are a great Spin studio in a pristine location that no other studio can match (at least not to our knowledge). We have amazing, kick butt TRX classes that are kept small and personal focusing on your needs. We have amazing staff and instructors, where we really do know your name and we really do care about how you are doing.  And, you get all of that small personalized attention to not just your fitness goals, but to you in a studio location unmatched by anyone else.
I know that it has been confusing with the month to month schedule changes but we did listen and quickly found out what our best strengths are…and no they weren’t Zumba! Going forward, the schedule will reflect exactly what we opened as and exactly what we will strive to only better ourselves and you in; a studio that will provide your total fitness needs.  We will bring you the three components to a healthy fit life – cardio, strength training, mind/body – otherwise known at the studio as SPIN, TRX, Yogalates/Yoga and don’t forget the most zen of zen, stand up paddle boarding. To bring this all to you, it costs us and although I am so passionate about bringing fun, motivating and challenging workouts to everyone, our staff can’t work for free.  I can. They can’t. I ask that before you get discouraged by price or even think about forgoing your membership; think about what this past year has brought to you by joining and helping to create the Coastal Motion Family.  I have taken a personal interest in each and every one of you as not just a member but as a personal client to me.  Whether I see you in my classes or just in the studio, I am always inquiring and looking at your fitness progress.  It has always been my personality and interest to look at my clients starting place and watch as they progress through their workouts – challenge them when they need it and ease up when they need it as well.  (if you don’t believe me, ask anyone on the staff and they will tell you that I frequently talk and inquire about each member who I have not seen in any given week). I came from a fitness background where I trained in a big gym and resort environment and it was there that I got inspired to open a studio where the personalization can really stay personal.  I wanted a fitness environment that was not intimidating, fun, motivating and able to provide challenging effective workouts to meet people’s real fitness expectations. Along this journey of the past year, I have formed amazing relationships with each of you and I hope that price is not the driving force behind you being a part of the family.  I hope that our work over our first year has given you a glimpse into a pretty amazing fitness studio with some unbelievable years of experience behind the training and really, a whole new family you want to grow with.

Is Your Workout Not Working Out?

If you’re exercising regularly but not seeing results, you may have hit a plateau. What should you do? Follow these five tips to get back on track and meet your fitness goals.

What causes an exercise plateau? Simply put, your body has gotten used to your workout routine. It’s no longer challenged and no longer feels like it has to adapt or do anything different. This can be a sign that you’ve become more fit or that you’re really not working as hard as you think you are. In some cases, exercise plateaus are caused by working out too hard; sort of your body’s way of staging a protest. Whatever the reason, it’s time for a change.

1. Define what’s not working for you. Are you no longer losing weight, seeing or feeling a difference in your appearance; or are you just not motivated anymore?

2. Pull out a pad and pen and start keeping track of what you’re actually doing.  Write down what you eat (every bite) and how much you’re exercising.  Putting it in writing helps you find the weak areas in your diet and exercise routine, it shows you what you’re doing right and where you have room for improvement.  You may be surprised at how many calories you’re really consuming and how little time you’re really spending at the studio.

3. Redefine your fitness goals. Think of this as making a new commitment to yourself.  Maybe your goal is to lose ten pounds or run a 10K. Write your goal down to make it clear.

4. Write down a plan for achieving that goal. Put “Research” as the first item on your planning list. Research includes studying up on ways to achieve your goal:

• Training and fitness websites, magazines, classes and clubs.
• Weight loss support groups, cookbooks, nutrition websites and magazines.
• Talk to friends who have successfully achieved goals similar to your own.
• Consult with a dietician or fitness trainer to put the finishing touches on your plan.

5. Put that plan into action. Remember, your plan has to be based on change. Work out differently:

• Use different equipment/weights/resistance
• Try different activities
• Do different mat exercises
• Lift heavier weights or do more repetitions
• Mix intervals of high-intensity and low-intensity activities into your workouts.

Eat differently:

• While there’s nothing new to the weight loss equation-burn more calories than you consume. Consume more calories from protein, fruit and vegetable sources helps your metabolism work better, harder and more efficiently.
• Drink more water, and limit your consumption of less soda, alcohol, juices and other liquid calories.

6. Give your body time to respond to your new workout and diet. Keep mixing things up to keep your muscles guessing, working and challenged.  Finally, if you’re working out diligently, eating well and still aren’t satisfied, try adding acceptance to your goals. Every body is different. Make sure your goals are realistic, achievable and completely your own.

About a year ago, someone asked me to “imagine yourself a year from now, celebrating the accomplishments of the past year when you succeeded at starting a business in something you love to do.”
I’ll be honest with you, every year a LOT of fitness professionals set out with the goal of starting a fitness business.  Some succeed, while others fail.  There are a number of factors that play a role in this: the quality of the service they provide, the passion they have, the start-up funding available to them and a variety of other things impact the success of someone starting a fitness business – but virtually every fitness pro that I’ve seen succeed had one thing in common; dedicated members!
As we enter August, I want all of you to know, that we at Coastal Motion Fitness are celebrating not just being here one year… but being with each of you throughout our first year.  I’ve said it before and I will say it again (and again) we are here because of YOU!
You are the driving force behind Coastal Motion Fitness.  What has set us apart and will continue to set us apart is that we develop classes around you and your growing strength. We will continue to create and develop our workouts around you.  We will continue to provide the service that you ask for and as for our passion about fitness??? Do I really need to say anything about that one!
As I reflect over the past year, I think about the classes we have implemented and had a lot of fun with and some, not so much fun with.  I think about how each member here has taken Coastal Motion as their family and in some instances become VERY protective of their domain.    It makes me proud to know that we have created a home away from home for each of us.

As you already know, our prices are increasing effective this month.  If it were up to just me, I would be doing all of this at no charge.  But you know, it’s not just me and like anyone else, we are a business that needs to pay its bills.  I am adamant about keeping costs low for all of you.  So as you frown just a little, keep in mind that we charge no enrollment fees, we have various contract options to keep costs low and most of all, you get your water and now oatmeal… at no charge! (LOL!!)  But seriously, more than everything, we have an amazing staff at Coastal Motion Fitness who cares about you and not just your fitness, but about you as a person!
We are planning to be here for a very long time and we want you to continue to grow with us.  We hope that you have enjoyed this past year with us and from each of us here at Coastal Motion Fitness; we want to thank you for making our studio an amazing home away from home!

Here at Coastal Motion Fitness, we’re big fans of healthy eating. We love the smug feeling that comes from enjoying a delicious, well-balanced meal full of fresh nutritious whole foods.

But we also enjoy eating crap that’s bad for us.  Hell, life is short. We just try to work on that tedious concept of “moderation.”   When we fail at that? We figure a big bunch of broccoli at the next meal will erase all our dietary sins.  If that’s not scientifically accurate, well then screw science.

In any event, there’s a lot of nutritional research and advice out there on what’s healthy to eat and what’s not. We don’t subscribe wholeheartedly to any particular diet or nutrition plan, whether it’s Low-fat, Primal, Atkins, Weight Watchers, or Breatharian. But we do have thoughts and opinions about it all, even though we are NOT experts.

So, here we are almost one year at our location.  We opened the doors, got some instructors, and got you…. our members.  So now what???

I have been getting questions on nutrition… a lot.  And while I specialize in health and weight management, I only dabble in nutrition.  I can provide the basics to both general and sports nutrition.  I can provide the information you ask for only as it has applied to my own personal training.

Back a few months ago, I wrote that we may have started trying to be the jack of all trades, rather than the studio with all sorts of classes.  But after traveling that short road, we redirected to be the master of one instead and that’s what we have been practicing.  Being the master of great Spin/Cardio classes.

Now, I am excited to announce the introduction of our new Nutrition program…. coming your way to address all your nutritional needs.

Be on the lookout for some great nutritional promotions for you… our Coastal Motion members!

It’s time that we put the whole package together for you.  You’re getting the fitness down… now let’s get the other component to that amazingly fit body of yours – the nutritional aspect that will fuel you to be the best that you can be.  After all, that’s all we can do… just put your best foot forward!

“It’s a lifestyle…Train like there’s no finish line”

May 25th – June 4th

It has been so long since I have written to all of you.  In case you haven’t heard, my father’s battle with cancer ended on Tuesday May 29th. It was a hard journey for him to take in the last couple of months, but my family and I know that he is not suffering anymore. The transitions that families and friends have to make has really made me sit back and look at my life; personal and business. It is these moments in our lives that give us the opportunity to take a look at where we have been and where exactly we are going.  It is these transitions that provide us moments to look ahead and see if this is the road that we really want to be on. I don’t know if any of you knew this, but my father started his business 48 years ago – he was my inspiration, he was my role model.  And, no, he was not into fitness. I watched and learned a lot from him and even with his passing, I continue to do so. When I reflect on almost a year ago, we opened the doors at Coastal Motion.  I was so nervous… had no idea what would happen.  I remember when my parents first came down to the studio – they looked around and said, “This is a good space….build it and they will come.” Today, we are almost at our one year anniversary.  Our Coastal family is growing and I want to thank each and every one of you for all that you bring to the studio.  Without each of you, we would not be here.  Thank you again for all of your support and I can’t wait to be back with my Coastal family soon.

June is the six month mark to a year – we are half way down the road to another year gone by.  I am so excited as we enter June for a few reasons; We have a great running program that is being launched, we are also holding a training program for SPIN certifications, we will be launching the 8 week weight loss program and last but not least, we are just moments away from our one year anniversary since we first opened our doors.
As I think about June, it’s also the time of the year when most people have their fitness routine on the back burner.  The month of June generally has warmer temperatures and allow for more outdoor activities. This allows many carnivals, festivals, and art shows to come to town.  Summer is here, vacations are planned and kids are home!  So, where does your fitness routine go??? The answer is “no where!”.  It stays the same.  I have been in this industry a long time and even if I’m not right in front of you, I keep very close tabs on every member’s progress.

Because we are a small studio, I can do this.  And, because we are small, we can tailor the classes to meet your needs whereas most gyms and fitness facilities maintain the same schedule all the time.  Don’t worry though… the times will stay the same for now.  I may add additional classes as we grow, but that’s to make sure we accommodate our growing membership.

I am very eager to get back to you guys. Thank you so much for all of your understanding during this difficult time for my family. Keep up the hard work and I will be back before you know it!

May 23 & 24: Hey all you Coastal Spinners!!! I miss seeing all of you and yes I must admit, I miss making you sweat. I would rather be there than where I am now. Just as an update, my dad is being moved to a hospice facility tomorrow. The chemo didn’t work. I am here with my family, but in my time, know that I am worried about each and everyone of you… I check in all the time to make sure you are all getting your workouts and from what I hear, you are — and that makes me happy! Keep spinning, keep sweating and keep me motivated by keeping up with your workouts! Don’t lose focus and keep me updated with how your butts are getting kicked around! I miss you all !

Made me laugh so it was worth while!

May 17 thru May 21:
I guess exercise can come in all forms.  I’ve been hanging out at hospitals a lot and walking the same route around the hospital to get back to the hotel.  Funny how my mind equates exercise with sweating a lot, but my mom and sister were commenting about how much exercise they have been getting walking from the hospital to the hotel and back.
It dawned on me then exercise doesn’t always mean it has to be to the point of exhaustion and drenched in sweat…. So, I have concluded that I am in another taper…. Walking a lot.
But… I do have a feeling that first day back in the saddle will be a little hard.
I guess when life throws a curve ball like this, you just have to adjust but keep playing the game.

In this economy, we realize that it’s tough to keep training and paying for it.  AND, we hold true to our beliefs that fitness should be fun and not cost a fortune.  So we have come up with a solution that is sure to be a good fit for everyone.  AND, we really want you to not only meet your fitness expectations but exceed them!

We are converting our training teams to our brand new Coastal Running Group designed for ALL LEVEL RUNNERS and you can join at any time.  Whether you are training for your 100th Marathon or want to run your first Half…or maybe just want to get in great running shape, we have a program for you.

Being part of the Coastal Running Group keeps you motivated and holds you accountable to keep you on track.  If you don’t have a running partner now, you will after you join our group.  We are a social club for all level runners that makes it’s easy to hook up with someone who runs or run/walks at your pace.  Michael Rouse is our lead run coach and has had numerous years of experience racing everything from 5K’s to marathons and also having co-created a race for local runners.

We have a training program for EVERYONE from beginners to seasoned runners.  Regardless if your goal is to complete a marathon, run your first half marathon or run a 5k, we will personalize a training program just for you that will help you achieve any goal you may have…but most importantly, have FUN doing it!
It’s never too late to join!

The trainings start Wednesday June 6 and the cost for membership for the remainder of 2012 will be ONLY $110.00 with the break down it cost less than $2.00 a run.  This does not cover the race entry fees to the various races. Run with not only our awesome lead run coach, but all the friends you will make in the group — and believe me you will form some pretty amazing relationships with your fellow runners.

The Coastal Running Group will offer 2 coached runs per week.  We will offer various TEMPO RUNS on Wednesday and LONG RUNS on Saturday mornings.
All you need to do is sign up and pay your 2012 membership to our brand new Coastal Running Group!
We currently will train (or have trained and completed) for the following races:
(but not limited to)
Carlsbad Half and Full Marathon (Jan)   *** Completed 2012
Safari Park Half Marathon (Feb)
La Jolla Half Marathon (Apr)  ***Completed 2012
Ragnar Relay
Rock and Roll Half and Full  Marathon (Jun)
AFC Half Marathon (Aug)  *** To be Completed to qualify for Triple Crown
Zombie 5K (Oct)  – I’m in on this one!!!
Silver Strand Half Marathon (Nov)
Las Vegas Half and Full Marathon (Dec)  – OK, that’s on my wish list!  VEGAS BABY!!!
PLUS…Many other races locally and nationwide!
We are so excited to be bringing this to you.  All you have to do is sign up, get laced up and meet us in front of the studio on June 6 and get ready, get set and GO!
We look forward to meeting you at the start line!…Woo!, Woo!!!

I hope so…. but just in case it didn’t, I got on my Dad’s treadmill and took a 30 minute jaunt.  Don’t know how long I will be in LA, but I will commit to getting something in everyday!  It may not be SPIN, but hey I never said I would SPIN 365.  BTW – it’s hotter than you know what here … uck!

May 15: SPIN and Body Sculpt in the morning.  8 week program in the afternoon.  Body Sculpt rocked!  Got on the STEP … Yes, that’s right the STEP.  Don’t you remember the 80′s and 90′s?

Sign up in studio to complete a 5K, 10K, Half Marathon or Full Marathon Program.
All programs culminate in a race that is scheduled around San Diego County.

We have learned that not everyone wants to train for a Half – but that’s no excuse to leave you behind!
There are plenty of races that Coastal Running wants to be in and WE WANT YOU TO BE IN THEM WITH US!!!!

The 3x a Week Challenge

• To build healthy habits by starting out with a manageable commitment of 3x a week.
• To bring variety into your workouts/lifestyles/regimes by creating the opportunity to try something new.
• To participate in a group activity, which helps us stay accountable.

1. Pick a healthy habit you’d like to try to build (spin class, cooking healthy meals, taking your vitamins, drinking water, cardio — whatever you need to work on or want to try).
2. Commit to doing it 3x a week for one week. That’s it. If you pick something like underwater hula clogging class and it sucks — well, you’ve only committed to 3x a week. By the end of the 3rd class, you’ve given it a fair shake and can decide if you want to return or re-up for a different habit the next week.
3. Share your commitment by leaving a comment on our Facebook page with your chosen healthy habit.

3x a week. Can you commit?  Join us!  (and don’t forget to keep us posted on your 3x a week – through Facebook!)

May 8: OK, last night was a butt kicker… Feeling it now.  SPIN and Body Sculpt – 60 minutes each!! Love the mornings!

May 2: Early morning Yoga… 45 minutes of deep stretching.  Does it count as exercise when it feels sooooooo good????

4/30: Spin and sculpt and major stretching…… Fantastic end to a Monday.
5/1: 7am Spin…. Woo, woo!!! What a way to start the day.

• Vary your training programs – this is where I come in. I try to keep it fresh, inventive and always changing.  Stagnant is not in my vocabulary.
• Listen to your favorite music and keep updating your playlist with upbeat and inspiring tracks.  Want to hear something in class?  Let us know – we might have it.
• Reward yourself for the hard efforts. Just make sure that the rewards are non-food based.
• Keep track of your progress by taking measurements, before/after pictures, and soliciting compliments from your family members for progress.

Mentally, I feel good.  Physically, I know it’s Wednesday and I’m a little tired.  All I need is a good night’s sleep.