Personal Training

I am an ACE certified personal trainer and have been working with clients for the last 6 years.  I offer online training, so please contact me if your interested.  Online training consists of getting a customized meal plan, customized workouts, continually support from me and either a phone constultation or an email consultation.  Please email me at TrainerKjirsten@aol.com for rates and more information.

I know what the power of exercise and eating clean can do and can’t recommend a healthy lifestyle enough!

Before starting an exercise program, consult with a doctor first.

My current fitness routine (not in any order):

  • Day 1- Cardio 45 minutes + core
  • Day 2- 20 minutes intervals and strength- legs, chest and triceps
  • Day 3-  Cardio 45 minutes + core
  • Day 4-  20 minutes intervals and strength- legs back and biceps
  • Day 5- Plyometric workout

Pregnancy Workout Routine

5 Day Weekly Rotation

  • Day 1-  45+ Minutes of Cardio
  • Day 2-  Strength Training, Back, Core, Pecs and Quads and Glutes
  • Day 3-  45+ Minutes of Cardio
  • Day 4-  Strength Training, Hamstrings, Shoulders, Triceps and Biceps
  • Day 5-  45+ Minutes of Cardio

In Addition- Prenatal Yoga as often as I can to help my body get ready for giving birth and daily dog walks

My Past Workouts

Holiday Workout 2010- December

Vacation Countdown Workout- October 2010

Workout 3 Day Split

Workout of the Week:

20 Minute Intervals on Treadmill

21 Minute Treadmill Intervals #2 – November 2011

Beginner Strength Workout- February 2011

Circuit Workout- October 2010

Back and Biceps

Chest and Triceps

Legs and Shoulders

In Home Workout

Super Circuit

In Home Workout #2-  August 2011

Ab Workout- September 2011

Arm Workout- September 2011

Back Workout- October 2011

Calorie Blasting Circuit- October 2011

Quick Circuits- October 2011

Super Circuit #2- October 2011

Great Quick Ab Workout

2 Day Strength Workout – November 2011


Lean Legs Circuit- April 2012

Upper Body Summer Circuit- May 2012

Summer Shape Up Super Circuit- May 2012

Lower Body Lean Legs Circuit, June 2012

Cardio and Plyometric Workout (50minutes)

Intervals and Plyometric Workout, July 2012

Sweaty Circuit Workout, July 2012

Fun August Circuit Workout, August 2012


 Athlete in Real Life Interviews

Yoga Edition (Interview with Jaclyn ‘Jackie’ Gladney)

Soccer Edition (Interview with Bess Harrington)

Trainer Tips

(you’ll find these in various blog posts.  I’ve started to make a list of them for easy reference)

  • Find a sport or exercise you enjoy and base all your workouts off it.
  • Drink a protein shake and have carbs no more than 30 minutes after your workout to see quicker results.
  • Sleep 8 hours a night.  You will be rested and perform better during your workouts.
  • Find a friend with the same goals as you and schedule your workouts together.  Knowing your friend will be waiting for you at the gym will make you more  consistent making your workouts.
  • Make your workouts part of your everyday habits.  I always make it to the gym by 5:30am during the week and 7am on Saturdays and Sundays.
  • Be realistic with your results.  You can’t workout for a week and expect to have a new body.
  • Eat Clean,  80% of changing your body is due to your nutrition.
  • Set a large goal, and also set smaller goals to get you to your bigger goal.  Once you complete a small goal, reward yourself with a spa treatment, a movie with a friend or a couple of magazines from the store.
  • Wear a heart rate monitor when you workout so you know what your heart rate is at.  At any point during a workout when you noticed it isn’t elevated as high as you would like, add in some jumping jacks, butt kicks or high knees to get it elevated to where you want it.  You’ll get more bang for your buck in the gym and see results quicker!
  •   If you are going to have a sinfully good meal, try to incorporate other healthy items into the meal so you can fill up on them first, such as a fresh green salad with this meal.  You wont be tempted to over eat and you’ll walk away from this meal feeling satisfied. 
  • If you can’t feel your muscles working on your last few reps during strength exercises, you’re wasting you time!
  • Remember to workout hard and you will see results!  Consistency and eating right are the key to accomplishing your health and fitness goals!  They go hand in hand!

6 Responses to “Exercise”

  1. sandandsweets January 31, 2011 at 11:28 pm #

    Try bodyrock.tv it’s an awesome workout!

  2. Brooke Stately October 26, 2011 at 9:34 am #

    HAve you tried/heard of any good workout programs for Wii? I am trying to do some research, but they all have positive and negative comments.

    • Kjirsten- Balanced Healthy Life October 26, 2011 at 10:34 am #

      I haven’t. I play Wii bowling, tennis and boxing and that is it. Boxing always makes me sweaty! Are you looking for yourself? I would check out Jillian Michael’s Wii game (I think she might have one, but am not sure. I just really like her and think her workouts would be more intense than others) or you could always look for workout DVDs. There are a ton of good ones! Hope this helps!

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