(May 1, 2012) Anchorage, Alaska – Anchorage Personal Trainer Bonnie Murphy of bfit & well Celebrates Five Years of Helping Women Transform Their Lives

Bonnie is a certified trainer who specializes in helping mature women live young and healthy lives. She is celebrating herfive year anniversary by giving back to women of Anchorage. “I am offering everyone who calls or emails me five free workouts,” says Bonnie.

May 1, 2012 marks Bonnie’s five year milestone as Anchorage’s only personal trainer to help the mature women with fitness. In these five years she has helped 457 women lose 5,484 pounds and 10,054 inches collectively. “Many women are resigned to thinking there is nothing they can do when their bodies slow down and get stiff as they age,” comments Bonnie. “I say, no way! Time might march on, but there is no need to let Mother Nature drag you down.”

The women’s lives that Bonnie has positively affected have improved their health, stamina, and self-esteem. bfit & well is the only fitness center in the Anchorage area that caters specifically to the needs of women over 50! As women age, their fitness and nutritional needs change. What a woman in her 20′s needs is far different than that of a woman in her 60′s.

Bonnie started her own personal training business in 1995 after she packed up her belongings and moved back to Anchorage with her 79 year old aunt. “I had been working in fitness more than 7 years and felt the time was right to start finding out what the adult woman needed to do to get in shape, tone her body, and feel vibrant again,” says Bonnie.

She spent the next 9 years transforming older women at the Anchorage Senior Activity Center and also continued her own education. She is a certified personal and group exercise trainer from AFAA (Aerobics & Fitness Association of America) ACE (American Council on Exercise) and UAA (University of Alaska Anchorage), a certified Zumba® Instructor, and a certified Aqua Aerobics Instructor. Recently, Bonnie received her HKC (Hardstyle Kettle Bell Certification) in Houston. She is one of three HKC instructors in Alaska.

Bonnie was also awarded a National Mature Media Silver Award for senior health and fitness articles that she has written for local media, including Senior Voice.

It’s not Bonnie’s credentials that completely make her successful at what she does. Bonnie is truly passionate about helping women over 50 conquer the natural phases of aging. She has helped several women overcome health issues such as: hypertension, type II diabetes, and high cholesterol. Some women didn’t even have the capability to walk up the stairs or cross their legs, but with Bonnie’s amazing program these women are now living a vibrant life.

Valerie, a 59 year old client of Bonnie’s states, “I’ve been working with her 3 times a week for about 3 weeks, and my knees no longer hurt, I can walk up a few stairs comfortably and today I found that I can cross my legs—for the first time in at least 20 years!” It’s stories like these that make Bonnie’s five year celebration so exciting.

The program at bfit & well goes beyond toning muscles and flattening bellies. The program helps women improve ailments through proper diet and exercise. Even one client who suffers from MS (multiple sclerosis) who could not walk toe to toe without losing balance and walked with a cane has made such a transformation she no longer uses the cane and doesn’t lose her balance. “This is such an amazing and rewarding feeling it’s hard to describe in words,” comments Bonnie.

Bonnie’s passion is fitness and helping mature women of Anchorage feel young and vibrant. She is excited to share her five year celebration with all women and encourages them to reach out for their free five workout sessions. Bonnie can be reached by calling 907.229.7652 or email bonnie@bfitandwell.com

http://www.bfitandwell.com

bfit & well

203W 15th Ave, Suite 103

Anchorage, Alaska 99501

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I gave her the $100 cash at last night’s 6-Week Transformation Class!!

Thanks so much for all of you who chose to participate in the week long Referral Contest.

I am honored that you think enough of me as a personal trainer in Anchorage and bfit & well to share it with friends, family and co-workers.

What’s really neat about this whole thing is that Carley’s momma, Annie, got her to come to class in the first place.

Carley is getting in shape so that she can join the Air Force Reserve.

We are all excited for her and are wishing her well and supporting her as she works out faithfully each night!!

Thanks again for all your support as I celebrate 5 years of personal training at 203 W. 15th Avenue, Anchorage, AK.

Call me at 907-229-7652 or email me anytime to discuss your fitness and health goals and how to reach them.

Dedicated to your fitness success,

Bonnie

But after I recently achieved my Hardstyle Kettlebell Certification (HKC) I wanted to share the entire story of my transformation from having a ‘frozen’ shoulder to being one of the only people in the world – let alone Anchorage, Alaska – certified to teach Kettle Bell training!

I shared my story with the folks that put on the ‘Ageless Body’ workshop in Orlando in September 2011 and they just published it here:

Ageless Body Success Story: Bonnie

Some people have asked me what exercises I used to ‘unlock’ my shoulder, and two specific ones I used were the Egyptian and the Halo, both found in Pavel’s book and DVD Super Joints.

The Kettle Bell exercises that I am doing right now are swings, overhead carries, presses, dead-lifts, goblet squats and Turkish get ups.

I also teach all of those exercises – as well as the basics of Kettle Bell training – at bfit & well in Anchorage, Alaska.

Call me at 907-229-7652 or email me if you’d like to add Kettle Bell training to your fitness regime!

Dedicated to your fitness success,

Bonnie

Particularly when you think of power lifting you think STRONG, right?

Well there’s a very real situation that I have been blessed to be a part of that will challenge your thinking when it comes to “strength.”

I have a young friend, Dusty, who’s 31 years-old and is a well known name in the Power Lifting Community here in Anchorage, Alaska.

He has set several state records for total pounds lifted in Squats (pictured above left), Dead-lifts, and Bench Press.

And now he’s training for the National Power Lifting Competition this August in Texas.

Dusty also does some specialized personalized fitness training with select clients at bfit & well in Anchorage.

While we were talking a few weeks ago, I mentioned how much I loved Kettle Bell training and how it has changed my body in just the short amount of time that I have been using them.

He was amused and very kind… listening, but chuckling under his breath; you know what I mean.

Well, after we talked he went to Austin, Texas to see his family and his high school power lifting coach.

His High School coach asked him to squat 600+ pounds and he did it easily, no warm-up, just went over to the squat rack and did it!!

Well, his coach saw that Dusty had made massive progress and needed a Strength and Conditioning coach that was more familiar with the next level of training, so he introduced Dusty to a Coach from another school.

Wouldn’t you know it… his new Strength and Conditioning Coach couldn’t say enough great things about Kettle Bells and how they can help anyone in any sport!

This coach put Dusty through a 3 hour KB workout; Dusty said it was one of the toughest workouts he ever enjoyed!

And you better believe that Dusty found out where his weak spots were!

A man that can squat 600+ pounds as easily as you or I can bend down to tie our shoes had weak spots? Yep!

Come to find out, Dusty had no core strength to speak of!!!!!

Since kettle bell training is all about cardio, core and strength, Dusty was sold.

He came home from his trip with a brand new appreciation for Kettle Bells.

He wanted to work out a couple of times a week with Kettle Bells while keeping up his Power Lifting training.

I told him that he could train here at bfit & well, but I told him that the heaviest KB I had was 25 pounds… He was happy with that for starters!

Dusty has been faithfully working out with KB’s for a few weeks now and his core is definitely stronger.

We are both eager to see how much this will improve his squat and bench press numbers.

So why am I telling you about a Power Lifter training for a National Competition?

So you’ll understand that even if you think you are in great shape, even if you are athletic or “strong,” that you might have areas that need work.

And Kettle Bells are the best way that I’ve ever found to whip you into great shape, fast!

When I started working with Kettle Bells I considered myself in pretty good shape, but I found areas where I was using the wrong muscles to complete certain moves.

For instance, I always considered my legs as strong, but now I can actually feel muscles. This never happened to me with conventional weight training!

My shoulder is more useable and more mobile than it has been in years, due in part to the shoulder mobilization drills I do every day (that I teach in my Joint Mobility and Flexibility Workshops), but also because I’ve woken up the muscles that are used to stabilize the shoulders with Kettle Bell exercises.

When you use the right muscles for the jobs that they were designed for, there is no more pain!!

It is an absolutely freeing feeling!

I am very anxious to help you get on the road to a pain free life.

Through KB training, the right way, you can achieve the body that you have been dreaming about.

Please let me know in the comments if you are interested in a Kettle Bell class at bfit & well… if there is adequate interest, I’ll put together a class. Or email or call me if you’d like personal Kettle Bell instruction.

Call me at 907-229-7652 or email me if this way of strength training intrigues you!!

Dedicated to your fitness success,

Bonnie

I’ve attended KB workshops for Fitness Professionals recently that have given me the knowledge to instruct you safely, correctly, and with proper form and brought that wisdom back to Anchorage!

But first… are you asking yourself just what the heck is a kettle bell is?

Well, it’s a weight that looks like a cannon ball with a handle – like the picture to the left – and it allows for a very unique style of work out.

KB training has been proven to stop and even reverse the aging process!!

Yes, you heard me right, it can and will make you appear younger, radically improve your core strength and drastically develop your balance and fundamentally improve your posture!!

When you first start your Kettle Bell training, you won’t even pick up a Kettle Bell for the first few weeks.

Instead, you’ll do drills, learn correct postures, and develop proper techniques by doing a lot of joint mobility and flexibility work.

You will get a fantastic workout even though you will not use a weight for the first few classes.

And you’ll never do any KB training at bfit & well in Anchorage without an ample warm up!

I will be guiding you through drills and exercises so that you will be able to do everything properly and without hurting yourself!

KB training is a very specific and ancient way of working out discovered and practiced by Russians of today and yesteryear.

Some people in the US noticed how strong, how straight they stood, and how flexible these Russians were and investigated what they did to promote their overall strength and agility.

They found that Kettle Bells means strength and strength means Kettle Bells!!

KB training is dynamic strength; something very different from the typical dumb bell, barbells, body weight, and weight-stack machines you’re probably used to in big-box gyms.

Kettle Bells offer a very unique way to train that requires technical and specific instruction and discipline… and I want to be your coach!

This type of training will enhance any sport that you do, period.

Whether it’s downhill skiing, cross country skiing, snowshoeing, hiking, ice climbing, walking, power-lifting, running, softball, hockey, racketball, tennis, or any other sports that you might be into.

Kettle Bells not only allow you to improve your stamina, but your strength and flexibility as well.

I am so excited about bringing Kettle Bell training to Anchorage and especially to the Baby Boomer crowd!

I want you to experience this fantastic way of exercising.

In fact, I’d like to share an article about KB training written by the expert – Andrea Ducane – that I trained under in Orlando last September.

In the article, Andrea explains how to properly do a Kettle Bell swing, which will help you understand a little more about KB training in general.

One of her quotes from the article: “Bad posture increases aches, pains, and aging while good posture helps prevents aches and pains, increases strength and helps your body fight aging.”

Isn’t that what we all want? Good posture also makes you appear younger!

I have specific training to teach KB’s to the Baby Boomer generation, so don’t think this style of training is just for the younger set.

Call me at 907-229-7652 or email me if this way of strength training intrigues you!!

Dedicated to your fitness success,

Bonnie

So, I thought I’d give you a little insight as to what goes on at these workshops so that you can make an informed decision about signing up for the next one (which will be on February 25th @11:45AM, by the way, so let me know if you’ll attend).

I’ll start by telling you about this 56 year old gal that attended last Saturday’s Joint Mobility and Muscle Flexibility workshop at bfit & well in Anchorage.

When she signed up for the workshop, she told me that she had shoulder and knee issues, which is fairly common, actually.

Now, at the beginning of each workshop I have the participant go through a few simple and easy Functional Movement Screens (FMS).

One of those movements is to raise your right arm above shoulder height – with the elbow straight and locked – while raising it to the front and without hiking your shoulder up.

But she was unable to do that movement… a movement most of us would consider to be simple, but in her case – and in many cases – a movement that is not possible.

If your joints are mobile, you should be able to raise your arm with elbow locked in an arc straight up (fingertips toward the ceiling) with your elbow in line with your ear.

Well, by the end of the workshop – just 90 minutes later – and after doing just a few simple joint mobility drills, this same gal was able to lift her arm and to do that without any pain!!!

Yea!! Now that’s what it’s all about!!

There was also a younger gal – just 41 years old – that came who is an Occupational Therapist (OT). I was able to help her with her back and posture issues; issues she didn’t even realize she had!!

Yes, it was very exciting to see her change just a couple of things so that she took a lot of stress off her back and could stand straighter.

Another participant was a 56 year old gal who had lost touch with her muscles. We woke up her back muscles and Rhomboids – those muscles that connect your neck to your shoulders and where so many of us carry our daily tension – so that her shoulders were stabilized and in less pain.

I could go on forever about these workshops and how much they help the folks that attend.

In fact, the help doesn’t stop after the workshop ends as what I show you in the workshop you can take home with you and continue healing on your own.

But the workshops don’t work if you don’t show up!

I will be holding another workshop on Saturday, February 25th from 11:45 AM to 1:15 PM.

If you’d like to get in on something that could change your life, call (907) 229-7652 or email me right now and I’ll get you on the list.

I keep the attendee numbers low for these workshops because I want to be able to work with you individually so that I can hone in on your issues and help you overcome them… which means you need to hurry to let me know you’ll be there so you don’t miss out on a space in the next workshop on Saturday, February 25th @ 11:45AM.

Really, don’t pass up this opportunity, you’ll be amazed at what a few simple joint mobility drills and a few muscle flexibility exercises can do to improve your overall fitness.

Dedicated to your fitness and HEALTH!

Bonnie Murphy (907) 229-7652

PS: Space is limited for these workshops so I can work closer with the attendees… and with the price being ONLY $67 they fill up super fast… so don’t wait, call (907) 229-7652 or email me right now and I’ll get you on the list.

(listen to the .mp3 audio file on the link above)

I was interviewed for the Aging in Alaska radio program back in June and it aired in July in Bethel and Cordova.

Aging in Alaska is a radio show produced by the Alzheimer’s Resource of Alaska created to provide information, insight, guidance and support to Alaska’s elders and their families.

During the interview I shared my thoughts on living healthy at any age.

I hope you enjoy it and if you have any questions or comments, email or call me at (907) 229-7652.

This is perfect if you aren’t fond of drinking plain water – which many people aren’t. You’ll love this when you try some water with pizazz!

Here’s the recipe for Sassy Water:

• 2 liters water (about 8 1/2 cupss)
• 1 teaspoon freshly grated ginger root
• 1 medium cucumber, peeled and thinly sliced
• 1 medium lemon, thinly sliced (you can use limes… that is what I prefer)
• 12 mint leaves

Combine all ingredients in a large pitcher, chill in the refrigerator overnight so the flavors will blend, and enjoy the whole thing the next day.

Spread it out evenly over the the whole day.

Not only will this help you drink water you know you need but often neglect, it has other benefits.

Probably the most noticeable will be the effects of the ginger and mint as they help clam and soothe your GI tract.

You should try this!!

- Bonnie

A new study by U.S. News & World Report just concluded that the “best personal diet depends of the goals trying to be achieved.”

Yep… it took a study to reveal what common sense has always told us.

We know that if you are trying to lose fat, you’ll likely follow a different nutrition program than if your primary goal is to lower high blood pressure or combat diabetes.

Of course we know that the base of most sound nutrition programs that would lead to successfully reaching those goals all share common traits.

What is really interesting was that the diets that ranked best for “dropping those extra pounds” were Weight Watchers, followed closely by Jenny Craig and then the Raw Food Diet.

But for overall health, the best nutrition program was the DASH diet, followed closely by the Mediterranean Diet.

I think it is funny that the “Mediterranean Diet” is listed as if it is something beyond simply the way people eat in that region of the world; it isn’t fabricated, it isn’t based in science… it is simply the lifestyle people in the Mediterranean follow that is based on their locally-available foods.

What I find interesting is that the DASH diet – Dietary Approaches to Stop Hypertension – bested 19 others, including Atkins, Jenny Craig and Slim-Fast, to win the “Best Diets Overall.”

U.S. News & World Report went on to say “our analysis put hard numbers on the common-sense belief that no diet is ideal for everybody.”

It is good to have scientific back-up to what we already knew to be true.

If you’ve never heard of it before, the DASH diet is, according to Wikipedia, an eating plan that is rich in fruits, vegetables, whole grains, and low-fat dairy foods, includes meat, fish, poultry, nuts and beans, and is limited in sugar-sweetened foods and beverages, red meat, and added fats.

Sounds pretty much like a common-sense “diet,” right? In fact, I would go out on a limb and not call this a “diet” at all… that is just a clean nutrition plan, very similar to what I’m talking about in my nutrition series (join my mailing list to get access to this nutrition series.)

So it is no surprise that DASH also came out first for the best diabetes diet, which was surprisingly followed by the Mayo Clinic diet, with the Ornish Diet taking the top spot for heart-healthy diets, followed-by the TLC (Therapeutic Lifestyle Changes) diet.

I was very interested in the following point made in the original US News report:

“Exercise gets serious attention in some diets and lip service in others, but the primary focus of a diet, after all, is food. Whether to exercise, how, and how much is a lifestyle decision beyond the scope of a mere diet.”

Yes, exercise is beyond the scope of a “nutrition” program, but in my experience, you can get good results from eating properly.

You can get good results from exercise (just get up and MOVE!).

But you can get GREAT results by eating properly and exercising.

I was horrified by this point from the article:

Around 34 percent of U.S. adults over 20 years of age are overweight and an equal number are obese!

It is my goal to help reduce this number… I want to start with you!

Email or call me – 907-229-7652 – if you need help with your weight loss goals.

See you in the studio,

Bonnie

I was so pleased to see such a large crowd turn out for our first HOT HULA fitness® class in Anchorage.

Think of this as Zumba for Hula Dancing only… well, this is what one comment on Facebook said:

“Hot Hula is so fun, quite a core workout, aerobic and not so many steps as Zumba. Your hips just keep going and going!”

Another comment on the bfit & well Facebook page was:

“Hot Hula was terrific! Doable, core strengthening, aerobic and fun!”

I was so excited to show off this fun, new and exciting dance workout based in the traditional movements of the Pacific Islanders and it did not disappoint!

In fact, the demand was so great that Noelani Middenway, a HOT HULA fitness® Master Trainer has agreed to come back on Thursday at 5:30PM and teach another FREE demo HOT HULA fitness® class!

Alaska has a very real connection with Hawaii and other populations in the Pacific Islands and HOT HULA fitness® creates a very  real connection between fun and fitness!

Like I said, think of this as Zumba for Hula Dancing… only easier and more core-engaging!

Here are some pictures from the class on the Monday June 6th:

See more pictures on the bfit & well Facebook page (be sure to “Like” the page while you’re there).

The class is Thursday, June 9th, from 5:30PM – 6:30PM and it is 100% FREE.

But, space is SUPER limited, so please email – bonnie@bfitandwell.com – or call (907) 229-7652 – to reserve your space to join Noelani as she shows us what HOT HULA fitness® is all about.

The Next Fitness Craze IS Traditional Pacific Island Dance!

HOT HULA fitness® is a fun, new and exciting dance workout based in the traditional movements of the Pacific Islanders.

On Thursday June 9th, at 5:30PM, you and your friends are invited to join us at bfit & well for a FREE demo class of this amazing new dance fitness program as it comes to Alaska for the very first time!

And just in case you’re wondering, this isn’t “HOT” like Heated Yoga in a 100 degree room or something… it is called “HOT HULA” because it makes you sweat and feel great!

Of course, the dance moves HOT HULA fitness® is based on aren’t new… they are based on traditional dances from the Pacific Islands.

But just like Zumba took Latin dances and created an amazing workout from them, HOT HULA fitness® looks to do the same with traditional Polynesian dance moves!

Attend a FREE Demo of HOT HULA fitness® at bfit & well in Anchorage

Noelani Middenway, Master Trainer under founder of HOT HULA fitness® Anna-Rita Sloss, will return this Thursday June 9th at 5:30PM for a FREE demo HOT HULA fitness® class!

If you are curious, you can get a good idea of what HOT HULA fitness® is all about from this video:

By the way, here is what they officially say about HOT HULA fitness®:

“HOT HULA fitness® is a fun, new and exciting dance workout. It provides a “total body workout” in 60 minutes. HOT HULA fitness® isolates your larger muscle groups, increasing strength and definition to your core with specific emphasis on the abs, glutes, quads and arms. Inspired by the dances of the Pacific Islands, HOT HULA fitness® incorporates easy to perform dance movements set to the sounds of traditional Polynesian drum beats fused with funky Reggae music, resulting in a modern, hip fitness workout. All ages and fitness levels will enjoy HOT HULA fitness®.”

See you on Thursday, June 9th, at 5:30PM at bfit & well in Anchorage (15th & C).

Remember, the class is 100% FREE, but, space is SUPER limited, so please email – bonnie@bfitandwell.com – or call (907) 229-7652 – to reserve your spot today!

See you in the studio,

Bonnie