The Wait is Over!

So the idea of a class schedule has been tossed around here and there...and it's finally finished! Now you not only have the option to do private training, participate in a Fitness Challenge, and come to classes at your convenience but you can also encourage your loved ones to begin a fitness or wellness routine!  In addition to our general classes we will also offer openings for youth and senior classes.

Space in all classes is closely regulated so register quickly to ensure you get in before membership is capped.  You may complete preliminary registration online at our Square store by clicking here!  You also still have the option to add on the accountability of a fitness challenge, which includes measurements and progress tracking while maintaining the flexibility of coming to a variety of classes.

March also brings the Facials & Fitness Open House, read more about it in the Newsletter (click here)

Top 10 Exercise Myths

So I came across this infographic (I LOVE infographics!) and couldn't resist sharing it.  These are truly some of the most common things I go over with people... Couldn't have said it better myself!



Source: WeightTraining.com - Exercise Myths


A few added notes from me:
Myth #2: Don't misread here! Monitors can help you track some wonderful information and give you a great picture of your efforts.  Be sure that your monitors are set up and calibrated properly to get the most accurate information.
Myth #3: I like to give people 3 views of progress.  Your weight, your circumference, and your body composition.  Our bodies all change differently and this gives you a few ways to stay motivated through transition periods.
Myth #5: Just eat clean! Don't waste your money on fads and supplements. If you really feel you are lacking something from your diet speak to your doctor and take an educated route before you start purchasing loads of expensive, processed supplements.
Myth #7-9: Don't even get me started! But seriously, if you are inclined to think along these lines call me or message me and I'll bring you up to speed.

More Results, Less Time

That is what we want ; more for less.  Unfortunately it doesn't work out that way, in fact the opposite is likely to be true and we end up with less for more.    One of the few times when we can see more for less in in our workouts or our fitness routines. 

So how do you go about getting more for less? First off let me be totally honest - we aren't talking about putting forth less effort.  If you aren't willing to break a sweat then you might as well click back over to Pinterest or Facebook.  If you want to get in, bust your buns working out for 20-30 minutes, get out and start seeing some results that's what I'm talking about!  Lets get you a plan of action! (And of course if you're not already exercising please speak with your physician and/or a professional before beginning any program to ensure that you are in sufficient shape and that you plan safely.)

Step one: Forget your old routine.  All of it, I'm serious. If you're doing the same routine week after week you are eventually going to stop seeing results, not to mention get bored, lose focus, and likely become sloppy with your movements.  You still need to warm up but get creative with that too; take what you usually do...and do something else!

Step two: There are many ways to build your workout so let's take a look at one of my favorites.  Those of you who know me know that I have the attention span of a squirrel so I like to bounce around for short bursts of activity.  My goal is to keep the heart rate up throughout the workout.
Pick out 4-6 complementary exercises for the day, some involving weight or toning work and others simple exercises to increase heart rate.  Machines do not generally work well in this format so stick to bodyweight, calisthenics, plyometrics, etc. Do them slow and easy one time around as the final portion of your warm up, then get moving!

Pump up the Sweat!

Perform each exercise for 30-60 seconds and rest only 15-20 between exercises.  Alternate bouts of your 4-6 exercises with a quick sprint on the treadmill or a burst on the rowing machine.  If you don't have access to these machines sprint town the driveway or do some jumping jacks.  Remember, we want to get sweaty and I didn't promise less effort only less time!  After what feels like an hour goes by and you notice it has only been ten minutes don't be upset just move on to the next step.

Step three: Keep going! This is the point where I like to kick up the cardio work so if you're at the gym pick out a gnarly machine like the stairclimber and keep on sweating!  If you're at home take that run from the driveway down the block.  Moderate pace for at lease 5-7 minutes.  This is NOT your cool down!

Step four: Cool down. You've earned it.  Take a stroll and I mean a nice leisurely stroll.  Your breath and your heart rate should level out, drink some more water (you have been drinking water this whole time right?) and maybe finish up with a relaxing sun salutation.

Like I said, there are many ways to rev up your intensity this is just one that I happen to enjoy.  Always be aware of your safety and don't do anything outside of your level without consulting a professional.  Now, get to work!

Fitness Challenge!

Resolutions and Such

As you make plans for the incoming year, be sure to devote some time to your health and wellness goals.  The new year is a common time to make a commitment to joining a gym or beginning an exercise routine but consider some additional changes that can help you to be successful in your new endeavor.

At home you can begin making a few changes to your diet.  Begin by adding in extra fruits and vegetables and keep your focus on bringing in positive changes rather than restricting foods that you deem as “bad.”  You may also recruit a family member or friend to exercise with you.  The added motivation from a partner can really help you push past those days when you just don’t feel like going in.

If you don’t have a close friend or family member that will commit to a plan with you, you may consider working with a trainer or setting up a positive reward system.  In a positive reward system you set two goals.  The first goal is your minimum, maybe 3 days of exercise a week; the second goal is where you earn your reward.  So if you make it to the gym 5 days a week then you earn a positive reward such as attending a fun class, or a session with a trainer.  Avoid rewarding yourself with foods or things you may hinder your progress.

Once you begin to approach changes in your health and wellness from a multitude of angles it becomes easier to achieve and maintain your goals.  The changes become a new way of life rather than just a New Year’s resolution.

If you are looking for a local group to kick 2014 off with, I have 3 teams that will be working to set some health and fitness goals and work toward them together creating good habits and great friends along the way!