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Open House June 2 3:00 PM - 5:30 PM

Please come join us for a celebration of the Grand Opening of the new bfit & well Personalized Fitness Studio!

On Saturday June 2, from 3:00 PM to 5:30 PM, we will be hosting an open house. While the event is open to everyone, we would like to know how many people will be coming, so please RSVP. When you do, you will receive a Free Fitness Analysis and one personal training session, a $235 value. You can use this or give it to a friend or colleague.

This isn't just a "consultation", this is the real deal; a full analysis of your current fitness level and a real, one-on-one training session with Anchorage's Premier Personalized Fitness trainer Bonnie Murphy.

Hope to see you on June 2, between 3:00 PM and 5:30 PM!


What's Luck Got To Do With It?

March and St. Patrick's Day brings up thinking about LUCK. The shamrock is a symbol of luck and it's associated with St. Paddy's Day. You are not fit and healthy because you are lucky. You are not pudgy and lethargic because you are unlucky. The fitness lifestyle is a choice as is the couch potato life.

One thing I love about St. Patrick's Day and all the festivities is that the whole day is celebrating green! I tell my clients and friends to eat green and other vibrant colored foods and the results will be health and vitality. Stay away from eating brown and white food because that will get you to lethargy and sluggishness.

Choosing healthy and well-conditioned versus apathy and depression seems to me to be a "no-brainer". Why do people choose to become inactive? Disuse is the main cause for ailments from arthritis to strength loss to despair. I know it takes work and determination to get from flab to fab, but the payoffs are tremendous.

When you decide to become more active, you need to think in "baby-steps" and not the all or nothing mentality. Since you've been inactive for a long time-it's going to take a while to see your life turn around. If you are coming from a place where you used to be in shape and active then you'll see things happen faster. Your body remembers how it felt to be strong and agile. It likes that feeling and it will respond fast to exercises that promote health and wellness.

The next time you see someone doing something physical that makes their heart stronger, their skeletal system support them better, and their self worth climb a notch or two, think to yourself-"that could be me".

Everywhere you look there are opportunities for you to be more active. Take advantage of what your area has to offer and get up off the couch and dare to BFIT. What's Luck got to do with it??

In Health,



Change Your Life in Less than 24 Hours

On December 9, 2006 the AK Show aired a piece about my Small Group Personal Training Studio in East Anchorage. As a result of the show, I had a 42 year old woman call me telling me that when she heard the show she burst into tears because she felt so old and out of shape!

This gal has two little boys both under the age of 3 and she wanted to be able to do things with them but she knew that in her state of health and fitness she'd have to opt to sit on the sidelines.

We worked together for 18 sessions and she is a changed woman. She told me that she was in the bathroom the other morning and one of her boys came in and needed help with something and she squatted down and helped him with whatever it was. While she was down there she realized that she could not have done this a few short weeks earlier. (She would have had to sit down, not use her leg muscles to support her in this squat position.) She remarked at how much strength she'd gained and how wonderful she feels.

We will be working together for 6 more weeks via phone. She will really discover that she has made exercising a habit and will become accountable for her own workouts. She understands that this is a lifestyle change and she will need to have exercise as her second priority, family being first. Because she is fitter now, she realizes that she is much more valuable to her employer and more vital to her family.

She shared with me how she used to be so caught up with work and the stress of the job that she would cause storms or be the better part of the fury. Today she sits back and watches the storm and realizes how futile it all is. Because she is exercising and releasing her endorphins in a good way she no longer needs to get all riled up and panicky. Even her co-workers acknowledge the difference in her demeanor.

She has gotten her boss to OK a small gym at her workplace and she'll be continuing her training during the day at work She will be exercising during the day, probably during her lunch hour because she realizes that she will not, does not want to, get up two hours early to work out nor will she take time away from her family in the evening to get in a 45 minute run.

This woman went from out of shape to fit in less than 24 hours.

You can too.

Call or email me to schedule your free fitness consultation today. (907) 229-7652

In health,



Press Release: Reaction to FDA Approval of OTC Diet Pill

For Immediate Release:
February 8, 2007

New diet drug Alli is released as an over the counter help for dieters. This drug has an annoying side effect of diarrhea, but some people are so desperate to lose pounds that they are willing to put up with the inconvenience of having to stay at home for fear of an accident.

The FDA approved this drug that is made by GlaxoSmithKline. Isn't it amazing how the drug companies run our country? This diet innovation is touted to make you lose 50% more weight when you ingest it. Could the weight loss come from the ever present case of diarrhea?

Society today is built on the instant gratification syndrome. Any product that announces that it can instantly solve a problem that you've been dealing with for years is bound to leap off the shelves with great fury! Even young girls will be able to purchase this drug. What kind of damage will it cause in pre-adolescents?

I think it's interesting when diet drugs are sold because they always include a meal and exercise plan. What they are telling you, discretely, is that you DO have to change your eating regime and you definitely need to add exercise to your daily routine.

My cry is this. Why go to the expense of buying a pill that causes you distress, when you can in reality, change your eating program and exercise philosophy to accomplish the same end--only you'd be doing it without the messy side effects!

Also, by adopting a healthy eating plan and a consistent exercise program you will remain healthy and energized far longer than the quick fix that the pill will provide.
What happens when you stop taking the pill? How long can you put up with diarrhea and not being able to socialize?

Bonnie Murphy is certified through the American Council on Exercise (ACE), the University of Alaska Anchorage (UAA), and the Aerobics and Fitness Association of America (AFAA). She has been in Anchorage since 1968 and has been in the fitness business 27 years. Bonnie has a private Personalized Fitness Training Studio in East Anchorage. In May of 2006 she was chosen as Fitness Ambassador to Alaska by the 50-Plus Lifelong Fitness organization. Bonnie writes about health and fitness regularly for Alaska Wellness magazine and Alaska Women Speak, has written two e-books about exercise and aging, publishes a monthly e-newsletter, and has various fitness articles posted on the Web.
(907) 229-7652



February is National Heart Month

Join the American Heart Association during February to spread the word about heart health. Heart disease is the #1 killer of Women in the United States and the majority of those deaths could be prevented. Often, simply making the right lifestyle choices, such as choosing to exercise and choosing to eat healthy, can make the difference.

We all need to know that we hold the key to our health in our hands; often, the key is just putting down the heart-shaped donut!

In health,



High Uric Acid in Blood May Lead to Dementia and High Blood Pressure

A study of almost 100 seniors showed that those with uric acid levels at the higher end of the normal range had lower scores on tests of mental processing speed, verbal memory and working memory.

High uric acid levels (5.8-7.6 mg/dL for men and 4.8-7.1 mg/dL for women) were associated with cognitive problems even after age, sex, weight, race, education, and other factors were taken into account.

Higher uric acid levels have been linked with other risk factors for dementia, such as high blood pressure, atherosclerosis, gout and type 2 diabetes.

To reduce uric acid levels eliminate acidic foods from your diet - especially proteins from animal sources. Beef, chicken, pork, and fish are major contributors to increased amounts of uric acid in the blood and tissues.

Also, N-Acetyl Cysteine and Glutathione are excellent chelators or buffers of uric acid and may help in reducing high levels of metabolic and gastrointestinal uric acid.

Resources: Science Daily January 3, 2007


The Stress-Fat Connection: Managing Cortisol

In November 2006 (article here), I wrote about what cortisol is and how it causes weight gain when you are under chronic stress. Now let's discuss what to do about it!

Before I reveal what does work, here's what does not: all of the pills that claim to control cortisol and help you lose abdominal fat. The Federal Trade Commission (FTC) has warned manufacturers of these products and has brought charges of false and unsubstantiated claims against them. In fact, because of the FTC charges, some manufacturers include the following fine print after their testimonials: "Results not typical. Your results may vary. Results dependent on diet and exercise."

So now you know the secret behind these products - you have to eat right and exercise (no surprise there). Consider the following recommendations to reduce stress and prevent unnecessary weight gain.

  • Get enough sleep: Researchers have now found a link between the amount of sleep you get each night and your weight. Results show that women who got 5 to 6 hours a night of sleep gained more weight than those who slept 7 hours each night. Your ability to be in tune to hunger is also diminished and research has shown that sleep-deprived people tend to eat 15% more food than those who get the sleep they need.

  • Eat to avoid nighttime overeating: In the normal cortisol daily pattern, levels start to drop midmorning and by 3 to 4pm, you can feel yourself getting tired and losing focus. You may find you crave sugar or caffeine. Often, people don't eat at this time because they are at work and they wait until dinner. This leads to overeating all night long because they were so hungry and didn't eat something when they needed it. Plan for a snack around 3 to 4pm to hold you until dinner and prevent munching all night long.

  • Get some exercise: You likely know that exercise reduces stress and increases the release of endorphins. What you may not know is that this exercise-induced stress reduction also reduces cortisol levels. Today's stress does not require a physical response, but your stress hormones do in order to return to normal levels. What moderate exercise does is complete the fight-or-flight response. So by exercising, you are completing the cycle and bringing your body back to a normal state.

  • Take time for yourself: High levels of cortisol will drop when you increase your endorphin levels, as with exercise. This can be done in others ways too, including getting a massage and meditating.
In Health,



Five Ways to Thrive During the Holidays

Forget all that you have heard about surviving the holidays - we can do better! From religious celebrations and gift giving to family, friends, and parties, this is a time for connection, renewal, enjoyment, and down right fun. Try these five tips for a happy, healthy, and thriving holiday season:
  1. Be generous with yourself - Busy finding, buying, and wrapping gifts for everyone on your list? Include yourself in the mix, and make it good - something no one else would give you. I'm talking about time. While everyone is hustling about, consider taking an afternoon to relax. If that seems too long, how about an hour? Read a book, meditate, watch a movieā€¦ and the best thing is, this gift you do not have to wrap!

  2. Be a fun party-goer - Instead of dreading parties for all their calorie-laden foods, approach them with the anticipation of fun. Whether the party is an opportunity to connect with old friends you do not see very often or the chance to meet new people, go with the goal of being social.

  3. Be choosey - Of course you will inevitably eat at a party. When you do, be choosey. If that chocolate treat that looked so good on the platter tastes less than spectacular, dump it.

  4. Be cautious of liquid calories - One cup of eggnog (without alcohol) is 340 calories. Now, if you love eggnog - enjoy a cup. If not, see #3 above. Liquid calories - from cider and liquor to beer and wine - really add up if we are not mindful. And, have you noticed that when drinking alcohol you tend to not pay attention to over-eating? If you do drink, consider a glass of water between every beverage to reduce your calorie intake and keep your mind clear.

  5. Be selfish - Selfish at the holidays? No, I have not gone off the deep end. Say "no" when you need to. Agreeing to something out of guilt or a sense of "should" (all the while dreading the commitment) does a favor to no one, least of all you. Trust that gut feeling (instinct) that tells you "this is something I don't want to do." And then, don't do it. If you feel an obligation to contribute, offer to help find someone to fulfill the commitment
In Health,



Success is the sum of small efforts, repeated day in and day out.

~ Robert J. Collier

For many of us, this is the month when our resolve will be most tested. Can we enjoy parties and manage a hectic holiday schedule, while keeping exercise and mindful eating habits a priority? Can we enter the New Year refreshed and energized, ready for new challenges? Will we?

In the October 2006 issue of Entrepreneur magazine, Robert Kiyosaki, author of the Rich Dad book series, wrote an article titled "In Control." He asks the question, "But what actually brings health, wealth, and happiness. Is it success, and success alone?" He says that the pursuit of success does not automatically bring health and wealth. This conjures up thoughts for me of the numerous diet programs and pills offering success that in the end leave people worse off than before. That is not health.

Mr. Kiyosaki asserts that our pursuit of happiness can cause health and wealth problems. In the case of health, people who eat and drink to be happy have only found a temporary high, and the end result, if this behavior is a habit, is poor health and excess weight.

He says one factor, in particular, that is shown to help entrepreneurs lead happy, healthier, and wealthier lives is self-control. As an entrepreneur, that makes perfect sense to me. In fact, it makes sense, period, entrepreneur or not.

Doing the right thing, whether or not we feel like it in the moment, leads to long-term happiness. Think about a time you were in school or working on an important project. While putting in the time to study, research, write, make phone calls - whatever was required to produce the end result - may not have been your first choice of activity in the moment, the end result likely produced happiness. Think about the dissatisfaction that results from not doing the necessary actions. Have you experienced that before?

How can you stay in control and still enjoy the holiday season so that you remain true to yourself and the healthy habits you have established? Think of three promises you can make to yourself (e.g. "I will fit in at least ten minutes of exercise every day" or "I will eat a fruit or vegetable at each meal"), and keep them. At this time of year, when most people feel crazed and out of control, you can happily experience the freedom (yes, really) of self-control. Happy holidays (pun intended!).

In Health,


This work is licensed under a
Creative Commons Attribution-ShareAlike 2.5 License.

Bonnie Murphy
Master Fitness by Phone® Coach
P.O. Box 230165
Anchorage, AK 99523
Phone: (907) 646-4076
Fax:     (907) 646-4096
Copyright© 2007