I know I recently posted this on my personal FB page, but thought i would share on Pure Life Wellness Blog as well. I drank Sassy water and LOVED IT! It is very refreshing and you really do feel a difference with your digestion.  Honestly, i would rather drink Sassy Water than plain ol’ water, ANYDAY. 

 Sassy Water

2 liters water (about 8 ½ cups)
1 teaspoon freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon (not lime), thinly sliced
12 small spearmint leaves.


Combine all ingredients in a large pitcher and let flavors blend overnight.


Drink the entire pitcher by the end of each day.


Family workout sessions: Lead your family to a healthy lifestyle


Leading by Example

The percentage of overweight children in the United States is growing at an alarming rate, with 1 out of 3 kids now considered overweight or obese.

Many kids are spending less time exercising and more time in front of the TV, computer, or video-game console. And today’s busy families have fewer free moments to prepare nutritious, home-cooked meals. From fast food to electronics, quick and easy is the reality for many people in the new millennium.

Preventing kids from becoming overweight means adapting the way your family eats and exercises, and how you spend time together. Helping kids lead healthy lifestyles begins with parents who lead by example.

Exercising With Kids — Tips For Busy Parents

Making exercise a priority is a challenge for everyone. And for parents it can be especially difficult to find time to workout because of the full plates that they often juggle. When summer arrives the juggling act becomes even more tricky with kids home from school and involved in extracurricular activities.

But, finding time for regular physical activity is so important that it should be a priority placed on your calendar, just like your kids’ softball game. A parent needs to exercise not only for themselves, but also for their kids benefit.  It’s important to set a good example. If your children never see you engage in fitness or if they hear you complain about working out, then they are going to have a negative image of exercise. Let them know that you workout to stay healthy, to be strong and to have more energy and stamina (so you can keep up with them)!

The big question is how to make it a priority that fits in your schedule. Well, it’s actually easier than you may think. With a little planning you can find ways to incorporate workouts into the time you spend with your children. Regardless of what age your children are, there’s a way to find time to workout (often even with your kids)! Here are some tips based on the age of your children.

Age: Infant through pre-school

  • Fit in exercise time while they are napping. Try a home exercise video, walking or jogging (if you have a treadmill), jumping rope.
  • Occupy them for even 15 minutes with a video or toy while you do some toning exercises like squats and tricep dips.
  • Grab your stroller and go for a brisk walk*. Or, buy a jogging stroller for more flexibility. With a jogging stroller you can walk faster, jog or even run at a fast pace. And, for veteran rollerbladers, you can even use the stroller for some skating time.
  • For younger children, you can use a back carrier to transport them while walking. This can burn even more calories as the extra weight makes it more challenging.
  • Turn on some music and dance together. Toddlers love dancing, especially when their parents joins in.
  • Push your kid on a swing. And, after every push complete one squat.
  • Use an infant carrier or bike trailer to enjoy a bike ride together.
  • Invite your toddler to join in on your home workout. My 3 year old loves to be mommy’s workout partner!

Age: Grade School

  • Try rollerblading or skating together.
  • Spend an afternoon at a park with a playground, but don’t spend the whole time relaxing on the sidelines – join in on the fun. Spend some time swinging to help workout your legs. Try making it across the monkey bars – even just once (it’s a great upper body workout and you’ll be amazed that your kid does it with such little ease). Try some pull-ups using a bar on the playset. Do some tricep dips on a nearby park bench.
  • Play catch with a ball or get a small group together for a kickball or softball game.
  • Make Saturdays family bike outing day.
  • Involve your kids while you strength train. Let them count your reps out loud for you and/or clock your rest time in-between sets.
  • For pool outings, don’t just spend time soaking up the sun. Walk back and forth in shallow water while your kids have fun splashing about.
  • On rainy days that force you inside, walk or run up and down the stairs. You might even make it a contest to see who can finish 5 complete rounds first.

  Age: Teenagers

  • Register for a fun run (or walk) event and spend time together training for the event.
  • Purchase a family gym membership and workout together weekly.
  • Play tennis or basketball together.
  • Consider joining a community volleyball or softball team that includes enthusiasts of all ages.
  • Don’t just sit and cheer your kids at their sporting events. Every few minutes do some walking or jumping jacks or squats.
  • Implement a daily family walk each day before or after dinner.
  • Work together in the yard raking leaves, planting flowers, trimming trees

So, with all the above recommendations, you no longer have the “I’m a parent – I don’t have time to workout” excuse. If you implement these activities for just 30 minutes three times per week, you can easily burn an extra 450 calories or more! Plus, working out sets a great example for your children that will teach them at an early age how important (and easy) it is to make physical fitness a part of daily life. Exercising with your kids also provides the extra bonus of spending quality time together.

If you are interested in doing a FAMILY workout session, give me a call at 8718-1972 or message me at . Let’s lead by example to give our kids a happy and healthy life.


Pure Life Wellness


Crunches and sit-ups are great, but what if I told you an exercise you could do to flatten your tummy from your driver’s seat or office chair?

One of the best exercises for your lower tummy is simply keeping your abdomen tight through out the day.

Try it! Put one hand over your lower abdomen placing your thumb at your belly button. While exhaling, contract your stomach muscles until you feel your tummy move inward. Hold tightly for as long as you can. The more you do this exercise the easier it will be. The more often you do these exercises, the tighter your tummy will stay.

Why is a flat tummy such an issue?

Many people are just plain lazy and forget to hold their stomach in. Other people choose loose clothing so they don’t even have to try.

Over time, poor posture allows the lower digestive system to push out on those relaxed muscles causing them to stretch outward. Sit-ups, crunches and tummy-tightening exercises tighten loose muscles to help support organs and splint the spine. In effect, a person who has tighter stomach muscles will probably not only look better but have fewer chances of posture-related back problems and injuries too.

A lot of gym goers who fight the pooch with great exercises can still sabotage their abdominal workouts by not holding in their stomach during or after their workouts. They tighten the abdominal area with exercise but then allow their relaxed posture to stretch the muscles right back out.
Some people may find it difficult to tighten their abdominal muscles due to trauma from surgery or pregnancy. The good news is muscles can be retrained over time and with practice.
Someone who falls into this category just has to continue practicing abdominal exercises until the muscles learn how to respond.

Of course keeping your tummy tight probably won’t give you a six-pack. I believe that high intense cardio training is the best thing for that, but it sure is a great first step. The trick is to remember to work on it and to know that with a little work it will improve.

If you are interested in getting those 6 pack abs or just getting back to the better you, give me a call at 8718-1972 and schedule your FIT TEST!

Pregnant? Get ON THE BALL, for an easier birth.

Fitness Ball Exercises During Pregnancy

For most women, the ultimate goal of exercising during pregnancy is to strengthen and condition the body for delivery. That’s why most prenatal fitness ball exercises specifically target muscle groups that work hard during labor, such as the abdominals and leg muscles. Here are a few basic exercises that will help in prenatal conditioning:

  • Wall Squat:Stand and place the ball between your lower back and the wall. Feet should be shoulder-width apart a few inches in front of your hips, knees slightly bent. While leaning gently against the ball, bend your knees and slowly lower your body so your thighs are parallel to the floor. Slowly return to start position. This will prepare your legs for labor.
  • Wall Crunches:Sit with knees bent and place the ball between your back and the wall. Contract your abdominals and curl into them, pressing against the ball with your lower back. Return to starting position. This keeps the abdominal muscles strong and toned.
  • Pelvic Tilt:Kneel with your hands on the ball. Tuck your pelvis under while contracting your abdominal muscles Roll the ball toward you as you contract. This is another good abdominal exercise.
  • Side Stretch:Position the ball against a wall for stability or use a spotter. Sit on the ball with feet flat on floor, shoulder width apart. Using one arm for balance, raise and stretch the other overhead, palm facing inward. Rolling ball slightly, continue raising arm until you feel the stretch along the side. Lower and repeat with other arm. This helps keep the back limber.
  • Kegels: Sitting comfortably on the ball, tighten the vaginal muscles as if you’re trying to stop the flow of urine. Hold for five seconds and relax. Repeat as often as possible. Kegels are a “must do” for any woman. Using a ball allows you to do Kegels in any position. Doing them while sitting upright on the ball also helps strengthen the core muscles and reinforcing balance.

 Also remember that fitness balls can be used as additional support for a “normal” exercise routine. For example, use it to support your torso while doing leg lifts, or lean against it at an incline for those exercises that would usually be done in a back-lying position. Since back-lying exercises shouldn’t be done after the first trimester, a fitness ball can lift your body and make them safe. Fitness balls also can provide support for exercises done with free weights and bands.

Set up your personal one on one session with me so we can help you and your baby have a much easier and healthier birthing experience.

Trina Atwell


Do you need a personal trainer???

Personal trainers aren’t for everyone, but a trainer provides certain benefits that you can’t find when working out on your own. Here are ten reasons a personal trainer may be right for you.

  1. Motivation
    One of the main reasons people benefit from a personal trainer is that they loss motivation to stick with a consistent exercise program. Personal trainers can provide structure and accountability, and help you develop a lifestyle that encourages health.
  2. Individualized program
    If you have any chronic health conditions, injuries or training goals (running a marathon, for example) a trainer will work with you and your health care provider to plan a safe, efficient program that considers these needs and enable you to reach your health goals.
  3. Efficiency
    Personal Trainers help you focus on results and stop wasting your time doing inefficient workouts. A personal trainer has a planand will help you get maximum results in minimum time.
  4. Improve technical skills
    If you play a particular sport, the right personal trainer will help you improve your skill by showing you new training techniques specific to your sport. The Trainer will incorporate skills training into your program so you improve not only your strength and endurance, but your agility and mental focus as well.
  5. You are new to exercise
    If you are an absolute beginner, a personal trainer is the ultimate fitness coach. A good trainer will introduce you to a very simple, effective routine and build efficiently so before you know it, you have the confidence and knowledge to decide what is right for you.
  6. Break through plateaus
    Ok, you are already in pretty decent shape, but you’ve been there for years. If you are stuck in the same routine and want to break out of a rut, a personal trainer is the perfect solution. A trainer will jump start, not only your motivation, but your routine as well.
  7. Learn how to go it alone
    If you ultimately want to learn all the facets of designing your own routines so you don’t need to use a personal trainer, going for a few months may be all you need. All good personal trainers will teach you the basics of building and modifying a fitness program to achieve maximum results.
  8. Workout Safely
    A personal trainer watches your form, monitors your vitals and can provide objective feedback about your limits and strengths. Most of us tend to ignore some of the subtle signals our body provides. We either push through pain or give up too soon. Because a personal trainer can watch what you are doing while you are doing it, they can help push you or slow you down as necessary.
  9. Workout at home
    Many personal trainers make house calls. If you don’t have the type or interest in going to a gym, but have a hard time knowing what to do on your own at home, a personal trainer can bring fitness into your living room.
  10. Lose Weight
    There is a good reason that the number one reason people hire personal trainers is to lose weight and get into shape — it works. If you made a resolution to lose the fat and build the muscle, a trainer can keep you on track and help you realize that goal.

GET BACK TO THE BETTER YOU. THE TIME IS NOW.  Contact me to get more information on  how to get started with your personal training sessions to fit YOUR needs! 

Trina Atwell
Pure Life Wellness