Personal Trainer Tips: 2015

Wednesday, December 23, 2015

How to Make a Reasonable New Year's Resolution

How to Make a Reasonable New Year’s Resolution

Dec 23, 2015

As you're planning for next year, you are most likely thinking of a New Year’s Resolution. The thought of resolution is a common theme at this juncture of the year, with some of the most common resolutions focused on getting in shape or losing weight. We’ve all probably had one of these resolutions, but how many times do you achieve your resolutions? If you have trouble, here are some tips to accomplish your fitness New Year’s Resolution.

Make a Measurable Goal

When it comes to making a New Year’s Resolution we so often make them vague and generic with no real finish line. We say, “I want to lose weight.” or “I want to get fit.” These resolutions are generic; try adding an exact number or measurable goal to your resolution. Try saying, “I want to lose 10 pounds this year.” or “I want to exercise consistently three times a week each week.” If you add a measurable goal, you have a target to reach. This will be more motivating, and you’ll be more likely to make your resolution a reality.

Set Short-Term Goals

Setting short-term goals along with your resolution is important. These goals can be check-in points. This will give you the opportunity to assess where you’re at with your resolution. If you’ve lost five pounds half way, then you’re on track. If you achieve these short goals, you’ll be more motivated to achieve your bigger resolution.

Reward Yourself Along the Way

It’s important to give yourself a pat on the back as you meet small goals on your resolution journey. Knowing that you have made progress on your resolution will help you keep going and push through on your fitness goals.

Don’t Obsess

You should keep your eye on your goal and pay attention to your progress, but don’t let it consume your life. If your goal is to lose weight, don’t step on the scale every day. You won’t see the results you’re looking for and this could upset you and derail your resolution.

If your New Year’s resolution is to get fit or lose weight, a personal trainer from Fitness Together^® can help you achieve your goals. Your trainer will design a personalized workout routine to fit your ability and your goals. Get started today, find a personal trainer at www.FitnessTogether.com/Brecksville

Thursday, December 10, 2015

3 Best Ways to Spend Your Holiday Time Off - Get in the Gym

3 Best Ways to Spend Your Holiday Time Off - Get in The Gym

If you take a little extra time off around the holidays, you’re not alone. Many people like to enjoy a day, two days or even the week off between Christmas and New Year’s. How do you spend your time off? Is it jam-packed with family or do you get a little time to yourself? Here are three ways you could spend your time.

Get Out of Town

Take a couple of days for a brief vacation. Whether it’s a staycation or a real vacation, take the time to get away from everyday life. A quick vacation is all you need to recharge the batteries and get back to work focused and ready to take on the New Year.

Take Time for a Project

If you’ve had a project at home that you’ve been sitting on for a while, use your holiday time off to get it done. Throughout this time of year, everyone is thinking about the future and setting next year’s goals. Finishing a house project or doing small renovations will help you get into the new year feeling good.

Get to The Gym

Every year you set a New Year’s Resolution to get fit and live a healthier lifestyle. Take your extra time off to get a jump on your health and get to the gym. Find a personal trainer that will help you reach your goals. Any exercise is good, but a good personal trainer will show you specific exercises and routines that will help you burn more fat and get in shape faster. They’ll also help make sure that you’re performing each exercise safely to avoid injury.

If you’re looking for a personal trainer or need some accountability with your workouts; a Fitness Together^® trainer can help design workout routines and schedules that are custom to your needs, goals and ability. Find a Fitness Together^® Studio near you by visiting www.fitnesstogether.com.

Thursday, September 10, 2015

Calorie Quality vs. Quantity

Quality vs. Quantity

Posted By: Fitness Together | Alexandria on 08/18/2015

Fewer calories isn't always the way to go...

For example, take a 100-calorie snack pack of mini muffins and a 120-calorie banana. Which would you choose?

The logical choice would be the healthy banana, but by only considering the calories one would choose the mini muffins. The tricky thing is what really is the healthiest snack choice?

www.Fitnesstogether.com/Brecksville/Nutrition

The truth is, the snack pack of mini muffins contains artificial flavors and sweeteners that break down in the body and store as fats – not what we want. Those fake sugars cause the body to gain weight and actually hinder the weight loss process. The chemicals from the artificial sweeteners and flavors cause the body to feel just heavy and unhealthy and the body’s mental state drops as the chemicals often make the mind tired and unmotivated.

The banana, however, contains natural sugars and proteins that your body breaks down and uses as fuel and energy, rather than storing it as fat. Also, by eating healthy foods your mind is healthier and happier and you often feel more motivated.

There have been many studies that show whether or not a calorie is simply a calorie, no matter what food it is from, and if every calorie that is eaten is the same. Is a calorie just a calorie? Many people assume that the only variable when it comes to food and weight loss is the amount of calories you intake, which completely ignores the role of macronutrients such as protein, starch, and fat in the weight loss process.

A specific study shows three people’s eating habits over a two-week span. One subject had a low protein diet, one with a medium protein diet and the other with a high protein diet. If a calorie was a calorie, each subject should have gained the same amount of weight as they were given the same amount of calories, just different foods. Instead, the results showed that the subjects who ate on a moderate to high protein diet built muscle and healthy fat, while the person who ate a low protein diet built mostly fat. The low protein subject gained less total weight, but what he gained was almost exclusively fat. This study showed that changing macronutrients does affect weight gain and fat loss even in the presence of poor food quality. If more attention had been paid to where the calories came from, it’s likely the results would have been different.

Other studies also have shown that not getting enough sleep or being stressed out can affect your metabolism and ultimately your ability to lose weight. First of all, when you are tired and stressed out your mind most commonly desires comfort food, which we all know is not typically fruits and veggies. By getting enough sleep and regulating your stress levels, your mind can be able to be awake and healthy. Your body also responds to sleepless nights and stressful occurrences by increasing cortisol levels, which are hormones that slow down your metabolism.

You should also keep in mind that simple exercise and healthy eating is just plain good for you! Making healthier food choices and being more physically active will help you feel better, sleep better and feel less stressed. Managing calories and what you eat is one thing, but practicing common health habits is a great start in taking charge of your health and your life.

For more information about our Nutrition Together program and dietitian in Brecksville, Ohio visit www.FitnessTogether.com/Brecksville/Nutrition.