Amy Donegan, ISSA CFT, Okemos, MI (2026)

04/03/2017

Cub fans watch this fun video!!!

05/23/2014

Good Morning All! I put together a 30 minute workout for one of my clients I wanted to share with you. It's quick (especially if you are short on time) and certain to kick your b***y! Give it a try and tell me what you think!

This workout consists of a warm up and a cool down and two 10 minute circuits with five exercises that work multiple muscle groups. Each exercise is performed for 1 minute with 1 minute of rest between, then the circuit is repeated. While you are performing the exercises, go at your maximum intensity. If you have to stop, walk in place until the minute is over. The idea is to keep moving until your rest period : )

Warm up of your choice 5 minutes (i.e. run in place, shoulder rolls, light stretching)
1 min squat leaps - begin in a deep squat and jump in the reaching arms over your head. You can make this more difficult by holding a medicine ball.
1 min rest
1 min lateral lunges - lunge from side to side, touching the outside of your foot with the opposite hand.
1 minute rest
1 min jumping jacks - go all out!
1 minute rest
1 minute squat and swing - grab a set of dumbbells and begin in a deep squat arms extended behind you. Come to a standing position swinging the arms in front of you to about a 45 degree angle. Return to a squat swinging the arms behind and repeat. (If you don't have dumbbells at home, you could use water bottles to provide resistance)
1 min rest
1 minute squat and twist - grab those dumbbells and begin in a deep squat holding the dumbbells in front of the thighs, arms bent. Come to a standing position, extending the right arm overhead and twisting at the waist. Return to the squat and repeat the motion on the left side. Alternate sides throughout the minute.
1 min rest
Then, repeat the entire circuit and remember to go at your full intensity when doing the exercises!
Cool down 5 minutes - be sure to stretch your hamstrings, hip flexors, sides, shoulders and arms.

If you would like more information about my services, visit my website at www.issacertifiedtrainer.com/amydonegan or you can inbox me.

Have a great holiday weekend!!

04/01/2014

Have you tried to lose weight and/or start an exercise program only to end up frustrated and giving it up because you didn't see the results you wanted? I sure have. Today I wanted to share my story in the hope it will provide encouragement to all who want to get healthy and fit.

Five years ago, I was a single mother of two, overweight and stressed out. I began to experience some frightening symptoms which resembled the onset of cardiac problems. I attributed the symptoms to anxiety, but because of the strong cardiac history in my family, I got checked out. Everything was normal from a cardiac standpoint, but when I saw how much I weighed, I was flabbergasted. I knew I had put on weight, but not that much. I was the heaviest I have ever been in my life. At that point, I knew I had to make a change....a lifestyle change. I began by changing my diet. I eliminated fast foods, soda and bad carbohydrates. I replaced them with lean meats, greens, and water. Then I started to exercise. I started by walking for 30 minutes five days a week. As my fitness level improved, I extended my walks and quickened my pace. For the first couple of months, I didn't see much of a difference in my weight. I was really frustrated and on many occasions almost threw in the towel. But I kept pushing on. Month three hit, and then the weight start to come off. My walks became runs and I added a couple of days of high intensity interval training to my regimen. When I started, my goal was to lose 40 pounds. I can not tell you how happy I was when I reached it. I felt so much better physically and mentally. All of the symptoms I had experienced previously had dissipated. In the end, I had lost 52 pounds! It took about a year and a lot of patience, but it was well worth it! And I can't express enough gratitude to those who encouraged and supported me along the way and for those who told me that I inspired them to get healthy.

This is why I became a fitness trainer. This journey was one of the most gratifying I have ever been on and if I can share my knowledge, experience and encouragement with others to help them on their personal journey, that would be even more gratifying. Don't ever give up!!

03/06/2014

A friend sent me a very informative video earlier this week and I want to share what I learned. The video related to gut health and the additives food conglomerates put in their products to give them taste, particularly, fats and refined sugars. We all know our digestive system contains both good and bad bacteria. To maintain optimal digestive health, the balance between the two should be 80% good bacteria and 20% bad bacteria. One of the "bad" bacterias in our bodies is candida. Candida is a member of the yeast family and it eats refined sugars. And the more refined sugars we consume, the more the more the candida grows. So what does this mean for us? Candida overgrowth directly affects our digestive and immune systems. This bacteria causes us to crave foods that will help it grow and in many cases, result in weight gain or the inability to lose weight. Without proper digestion, our bodies can't effectively eliminate bad bacteria, thus making us more susceptible to illness (70% of your immune systems rests in your core). This is definitely a problem, but it can be fixed by moving towards an all natural diet (i.e. no refined sugars, carbohydrates and sweeteners) and by taking a daily probiotic. Probiotics will balance out the good and bad bacteria in our system making gut processes more effective. As you gut processes improve, you'll crave those high fat and sugar laden foods less and less resulting in a healthier you! I know its difficult to eliminate all of these types of foods given our crazy on the go lifestyles. But remember, sugar is highly addictive, so when you are shopping, read your labels especially if its something the says low fat. If it says low fat, check the ingredients because its likely loaded with sugar to give it taste. Long post, but I really thought it was good information and I felt it was important to pass it on

03/05/2014

Greetings Friends and welcome to my page! I am so excited about this new life journey I'm embarking on and even more excited to share it with you! I'll be posting exercise and nutritional tips on this page, so by all means, if there is something you'd like to know more about, please ask!!!! Thanks all!

Address

Okemos, MI
48864

Telephone

517-643-5591

Website

http://www.issacertifiedtrainer.com/amydonegan

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