Its Time Training, LLC

09/23/2025

This week's *MOST MOTIVATED* is client CM who has been going to a Nutritionist (RD) for over a year and in those sessions has seen consistent gains in muscle. An independent expert is validating all the work she puts into her exercise routine! Great consistent work client CM!

09/23/2025

>Topic of the Week: Women's Cardio Health

Key Findings: Women who exercise lower their risk of death versus women who don't by 24%, women need as little as 140 minutes of moderate aerobic activity to attain that 24% lower risk and benefit from 1 session per week of strength training equal to a man who does 3 sessions per week.

02/09/2025

> Topic of the Week: Easy Lemon Vinaigrette

If you need a delicious recipe to pour over salad (its really good over avocado, cucumber and tomato), roasted vegetables or a quinoa (or rice bowl), this is it.

This is my go-to Lemon Vinaigrette Recipe. I love it over any salad, from simple green salads to roasted veggies. It’s bright, healthy, and can be made ahead.

12/30/2024

This week's *MOST MOTIVATED* rescheduled their training sessions around the holidays. Clients GL, LF & TW all made time for their exercise on alternate days and times! Don't worry if I didn't see you last week, I know I've seen you most of the last 52 weeks!

12/30/2024

> Topic of the Week: Fitness Trends 2025

Health technology remains a growing trend to help people monitor their health real time to see how their body is being impacted by exercise.

Also, ClassPass, which is a reservation service where customers use points to book health and fitness appointments, has shown over a 150% increase in body scan reservations from 2023 to 2024. Scans provide a 3D composition analysis of body fat, lean mass, bone mass, visceral fat and subcutaneous fat.

This year's top workout trends included getting back to group activities and giving yourself a break.

12/21/2024

https://www.facebook.com/share/v/1ApSUgd27H/

10/18/2024

> Topic of the Week: 10 Fittest Cities

Exercise, Sleep and Non-Smoking were top criteria

There are 33 different criteria in this study but Arlington VA was #1 based on highest number of people who exercise regularly (88%), had the most residents getting 7 or more hours of sleep (76%) and the lowest percentage of smokers (3.4%).

DC was #2 and Seattle WA was #3.

The rankings, from the American College of Sports Medicine and the Elevance Health Foundation, are based on 33 health indicators​, including different health behaviors and outcomes.

09/11/2024

> Topic of the Week: Benefits of Plant-Based Diets

A plant based diet improves your gut health because it is a high fiber diet. Better gut health allows for better absorption of
nutrients and an improved immune system which reduces inflammation in the body.

Vegan recipes focusing on simple, tasty, affordable and that everyone in the family will enjoy eating. Delicious dinners, desserts and more!

08/05/2024

We're coming up on our 700th week of the exercise class MOVE LIFT STRETCH! Two women have been in the class from the very first week participating in two classes a week. This month's *MOST MOTIVATED* are FD & BJ my Olympic Athletes forever in training. Each of these women have attended over 1000 exercise classes!

04/29/2024

This Month's *MOST MOTIVATED* is Client GL. Client GL started training in order to stay healthy and fit for travel. She just turned 70 and has been training for 14 years. She's been on dozens of trips since we started including Africa, Costa Rica, Iceland and all over Europe and the US. Alaska is coming up soon and she always reports feeling great on her active travels. Here's a tip, she also participates in Weight Watchers and has maintained her weight for over a decade. Great Job Client GL!

04/29/2024

> Topic of the Week: Spring Cleaning: Time to Audit your Activities

1. EAT BREAKFAST - it can be something small (piece of fruit) or bigger but it gets your metabolism going which has shown to improve work
2. PLAN YOUR MEALS - meal prep helps you make healthy choices in advance and stay on track of weight loss, lower sugar or whatever your goal is
3. DRINK ENOUGH WATER - staying hydrated is beneficial for digestion for one
4. GET UP AND MOVE - even during the work day get up and walk 30 minutes everyday

DON'T SMOKE, LIFT WEIGHTS, PRACTICE BALANCING and SLEEP are some of the other important practices.

Super-healthy people know that simple steps are all it takes to stay that way. Make their habits yours -- start today! This WebMD slideshow will let you in on their secrets.

02/25/2024

> Topic of the Week: Exercise Breaks

Sitting for a long time on a daily basis can have negative effects on health even for avid exercisers. Without movement throughout the day blood sugar does not stay regulated. Several exercise break strategies were studied with the best option to restore regular blood flow being five minutes of walking for each 30 minutes of sitting. This strategy reduced blood sugar spikes by 58%.

People who walked for five minutes every half hour had lower blood sugar and blood pressure than those who sat continuously,