Thursday, July 6, 2017

5 Ways to Sneak in Exercise this Summer

5 Ways to Sneak in Exercise This Summer

Have you caught the summer bug yet? You know – the one that causes you to want nothing more than to shrug off responsibility, duty, appointments, and schedules in favor of lying under a tree with a good book, or embarking on a “city’s best ice cream” hunt? We’re right there with you. Regina Brett put it beautifully when she said, “Summer is the annual permission slip to be lazy. To do nothing and have it count for something. To lie in the grass and count the stars. To sit on a branch and study the clouds.” During the summer, we want to soak up every minute of the delightfully long days. Above all, we want things to be easy and fun.

Unfortunately, this is also often true of exercise. During the summer, hard workouts just seem so . . . hard. That’s why we really like to take advantage of exercises that don’t feel like exercise. Health and fitness that just feels like fun. Interested? Well, if you can look away long enough from your cloud-gazing, we have for you our 5 favorite ways to have fun this summer, and sneakily exercise while you’re at it.

Check out the pool at the Brecksville Community Center

1.) Take a dip. We know, we know – you’re version of “swimming” lately has evolved to putting on swimwear to sit in the shade, pool-adjacent. However, getting in the pool is a seriously-underrated way to spend a pleasant afternoon. Not only that, it’s a great muscle-toner, calorie-burner, and stress-reducer. Even if swimming laps isn’t your thing, simply treading water, challenging the kids to flutter-kick races, or playing keep-away can all secretly count as significant exercise.

Fitness Together owner
Sean Sullivan with his dog Lilly
at the Brecksville Dog Jog

2.) Play fetch. Your dog likes summer, too, and would really like to go for a romp in the park. Try a long walk in the early morning in the Brecksville Metroparks to catch a glorious sunrise, or work on the pooch’s ball-retrieving skills. This kind of quality time with your dog can reduce stress, improve your mood, and yes, it actually counts as exercise.

3.) Row, row, row your board. Have you tried stand-up paddle boarding yet? This popular water sport

Try Stand Up Paddleboarding in Cleveland with SUP CLE

has quickly gained nationwide popularity, and is available at many public lakes (and even some swimming pools!) around the country. What’s great about paddle boarding is that it requires little skill, minimal balance, is easy to learn, and still packs a great workout. As you breeze across the water, you won’t even realize that you’re toning your core, arms, shoulders, and legs. Your favorite Fitness Together personal trainers are all going together later this month with SUP CLE for a fun group activity.

Lisa Clark at the Pan Ohio
Hope Ride. Click here
to support Lisa's Ride

4.) Bike to dinner. If biking has lost the thrill it once held for you, maybe you haven’t given it a try lately. What we really love about biking is it doesn’t require a lot of planning; as soon as you get a whim, simply strap on a helmet and go. Biking is really fun, it allows you to enjoy the warm, scented summer air while you run errands, and it can be a killer workout. Biking can lower stress, raise your metabolism, and build muscle. Speaking of biking, did you know our trainer Lisa Clark is once again getting ready for the Pan Ohio Hope Ride?

5.) Ain’t nothin’ better than home-grown tomatoes is how the song goes. And it’s true. Gardening is not only a decent form of exercise, but it’s a wonderfully authentic example of how hard work can pay off in delicious dividends. Between pulling weeds, dividing and replanting groups of perennials, and turning the compost (as thoroughly and as often as you’re supposed to, that is), you’ll be exercising without even realizing it. And to reward yourself, perhaps a luscious BLT . . . if you need any tips on how to get started gardening, check out the Chippewa Garden Club right here in Brecksville!

We want you to play this summer. Get out, enjoy

Thursday, June 22, 2017

4 Reasons Why You Need a Personal Trainer

Top 4 Reasons Why You Need a Personal Trainer:

In our country, lucky for us, exercise is a lot like eating. When you decide you’re ready to do it, there are a ton of options at your disposal. DIY at home, or pay to do it elsewhere? Fast or leisurely? Comfortable or challenging? Calm and mellow, or spicy with a kick? And with exercise, sometimes the fact that there are so many options can be our downfall; between Pilates, yoga, running, weight-lifting, or dancing, it can be really, really hard to know just which type is the best for you. In the end you could not decide on anything, and thus not exercising.

At Fitness Together, we believe that working with one of our personal trainers is the best way to fast-track yourself to workout success. It truly is the one-method-fits-all approach to good health. How can we make such a bold claim? Aside from the success stories of our clients, studies that discuss the benefits of using a personal trainer, and our own passion and knowledge, we have an additional four very good reasons, in case you’re still on the fence.

Be there or be square. You’ve told us you’ll be here, you’re paying to be here, and gosh darn it, you’ll be here. You’re likely to feel a higher sense of accountability when working with a trainer than when you promise yourself that you’ll exercise more often, or your buddy that you two will “go for an evening jog sometime.” Not only that, but if you have a trainer checking in on your progress, you’re more likely to get in those workouts in between appointments, too.
Finicky fitness. At Fitness Together, we get the quandary of not knowing which exercise to pursue. We also understand that even if you decide one day that you’re a fan of swimming, one day in the near future might find you longing for dry-land exercise. This mind-changing is not only common, it’s also perfectly acceptable. After all – how can you know what YOUR favorite exercise is going to be unless you try out a few? Your FT trainer can help you get conditioned and strengthened for whatever activity is lighting your fire at the moment. Want to run the Brecksville Homedays 5k next weekend? Go to a yoga retreat? Finally beat your brother at a game of one-on-one? Clue in your trainer, and get ready to get READY.
The outcome, minus the ouch. Sure, you can lift and sweat on your own, but one wrong technique, compounded by months of repetition, can lead to serious strain or injury. Already struggling with a bad knee or shoulder? Your trainer might be able to identify ways to strengthen various areas to alleviate or relieve your pain. They can spot incorrect techniques or imbalances in posture, and work with you to correct them.
The mystery revealed. Is it just us, or does the definition of “healthy” seem to fluctuate faster than the stock market? With food and exercise, there are endless theories and opinions and studies that flood the news and social media, leaving a wannabe health nut confused and frustrated. Working with a Fitness Together trainer can help take the guesswork out of your health. By simply letting us know your goals, we can work with you to develop a personalized exercise and eating plan. This, by the way, gives you a much higher chance of success than reading up on the latest diet trends and fads online. Really.

Thursday, May 11, 2017

How to Exercise as a Family

Fitness Together owner Sean Sullivan training
his wife Marion.

As I had the privilege to train my wife during her session last week, I couldn't help but think about and be excited for this upcoming Mother's Day...our first with her as a mother-to-be! A common theme that friends and family like to remind us of lately is that we have no idea how much our life is going to change. One thing I do know for sure is that we will not allow our passion for health, fitness and exercise to lose priority; and that we will lead by example for our children as our family grows. All of that being said, I am able to be realistic here...and I know that it can be easier said than done...so here are some tips to help you set the tone and exercise as a family...

She taught you how to play checkers, bake a meatloaf, and tie your shoes. She made sure proper manners were second nature to you, and that you ate enough produce to justify dessert. You looked to her for guidance in countless circumstances, and, ideally, she provided a constant stream of love and support. Your mom taught you countless things, and is responsible for much of who you are today. And if good health and fitness were among legacies she passed along like my mother has, consider yourself even more fortunate.

Making good health a priority is a trait that can be passed down through generations much like the notorious family nose or cowlick. Only this family trait takes some effort to instill and pass along.

Whether the younger generation in your life are your own kids or grandkids, a gaggle of nieces and nephews, children of friends, or a youth group, their eyes are on you, and they’re taking notice.

In a study published in 2014 (http://ow.ly/KS6Q30bBzNj) there was a direct correlation between physical activity levels in mothers and in their preschool-aged children. The more active Mama is, the more active her kids are. It may sound like common sense, but consider another study published later that year (http://ow.ly/Hj7230bBAO0) that found that the exercise habit instilled by active parents can extend to teenage years. You may think that the phone-obsessed teenager on the couch isn’t paying attention what you do, but apparently they do take notice. You know, in between eye rolls and Starbucks visits.

Need some ideas for how to exercise as a family?

For younger kids, turn family walks into treasure hunts or animal safaris, keeping count of all the different animals you see. Or play a favorite car ride game while on foot (think 20 questions or the Alphabet Game). This can help divert complaints and make the time, and steps, fly by.
For elementary-aged kids, throw an impromptu dance party. Turn off the lights, crank up the tunes, and let the kids take turns holding a flashlight while they boogie down. Make sure you clear out any furniture or other items on the floor first.
Kids in middle school will enjoy teaching you an outdoor game they learned in PE at school, or at summer camp. Plus, as their skills (and their height) grow, they’ll become a fair match for you in basketball or soccer, not to mention a really fun Frisbee partner.
High school kids are often motivated by chances to earn money, so offering a little payment reward for manual labor . . . errr, outdoor chores, will get them moving while earning them gas money. Or, why not train with your high schooler for their upcoming sport? They need to get in shape and ready, so why not join them? Besides – the jogging trail can be surprisingly fertile ground for quality conversation.
For adult children or aging parents, consider setting a goal of hitting every park trail in your 15-mile radius by the end of the summer. Or work your way up to a goal of a July 5k or 10k together (The Brecksville Homedays 5k Sponsored by Fitness Together would be a great pick). Another idea is to start a new activity together, such as pickleball or tai chi. With so many options for exercise out there, you’re sure to find one that is new to both of you.

This Mother’s Day, we honor Mom for everything she’s passed down to us. We can also honor ourselves and the children in our life by helping them realize the power and importance of physical fitness. Good health is truly a legacy and gift that keeps on giving for generations to come.

Friday, April 7, 2017

How to Actually Enjoy Exercise!

How to Actually Enjoy Exercise!

Let’s face it – Tax Day is no picnic. In fact, with the stress, the paperwork, and the fear of the IRS, you may consider it one of your very least favorite things, ever. And while we’re on the subject, what else would make that list for you? How about going to the dentist, idling in rush-hour traffic, waiting in long lines, and . . . exercising? No, say it ain’t so! Unfortunately, truth be told, a surprising number of people detest the idea of working out. In fact, the CDC (Centers for Disease Control and Prevention) recently reported that a shocking 80% of US adults fail to get the recommended amount of exercise per week, which tells us that there may not be a whole lotta workout love to go around. And in case you’re wondering what that magic equation is that the US Government recommends, it’s a minimum of 2.5 hours, or 75 minutes of intense exercise, per week. Which isn’t a lot, unless you happen to hate it. If you fall into this Lycra-loathing category, you know all too well the sinking feeling you get every time you hear another health professional boasting the benefit and necessity of exercise.

Since exercise really is very good for you, and because we care about you and your health, we have a few ways that exercise can start to become a bit more enjoyable for you. Yes, you. Yes, really.

Do what you love. Just because your neighbor, sister, co-worker, and niece all adore jogging, that’s no reason for you to try and force yourself to love it, too. Because the term “exercise” can mean so many different activities, it’s pretty hard to dislike every single type. Think about an activity that you used to enjoy, or that you’ve always wanted to try, and then ask your trainer for workouts that closely match those activities.
Gimme one reason. When you do exercise, what’s your motive? If you exercise purely to knock off a few pounds, you might be setting yourself up for failure. Did you know that women who exercise to stave off stress, have more energy, and to feel better are more likely to exercise than those who sweat it out to lose weight? Focus on the other benefits of exercise and you might find that getting leaner is a happy side-effect.
The vicious cycle. You’re tired. Or you’re in pain. Or you feel frumpy. Or you ate too many chocolate chip pancakes for breakfast. All of these things, and more, are enough to make you beeline for the sofa rather than your gym shoes. However, you know by now that one or two sessions with your trainer are enough to get you started on a healthier cycle, get you feeling more energetic and attractive, and making better eating choices. And if you’ve got painful joints, your trainer can help you through exercises that you can safely do with your sore spots. Plus, many aches and pains can be helped by exercising. Work up the gumption to break the slump rotation, and you’ll be surprised at how quickly a new, healthier cycle starts.
Everyone’s looking at you. Except that they’re not. The folks at our workout studio are too focused on getting their own butts kicked to notice that your yoga pants might fit a little tightly. People don’t show up to Fitness Together to critique fellow exercisers. Our clients show up because they know that they need help, they want to get healthy, and they have a significant distance to go to get there.

Thursday, February 2, 2017

10,000 Strong - Fitness Together in Brecksville Trying to Break the World Record for Personal Training Sessions at an FT Studio

10,000 Strong

Published: 02/02/2017
by Patricia Nugent
as seen in Mimi Vanderhaven Magazine:

As Fitness Together in Brecksville celebrates its ninth anniversary this month, owner Sean Sullivan is venturing into his 10th year by embarking on an ambitious initiative to give back big-time to the community.

The goal is to provide 10,000 training sessions in 2017. The payout is to donate $10,000 to the Ohio Action for Healthy Kids organization.

“Thanks to a loyal client base that stays motivated and dedicated, and spreads the word about their results, as well as a talented team of trainers, last year our studio led the nation among Fitness Together studios in the number of training sessions,” says Sean. “We are proud and humbled by this accomplishment and want to show our gratitude.”

He says he chose Ohio Action for Healthy Kids because it mirrors his can-do philosophy of making fitness and peak health attainable for all.

“By ensuring students have access to healthy breakfasts, as well as nutrition education integrated into the curriculum and daily physical education, our kids will have a much better shot at living a healthy future,” says Sean.

A Whole Greater than the Sum of its Parts
By amassing a synergistic team of nationally certified trainers with complementary strengths over the years, Sean says the clients reap the benefits, as most clients work with different trainers each session. To that end, he has honed his own system of hiring.

“After I meet with a prospective trainer, I have them come back and train one of our trainers, while the rest of the team observes,” he explains. “We can always train someone how to be a better trainer, but finding someone with a compassionate and dedicated personality who fits with our team is the big goal.”

Here’s the skinny (no pun intended) on the colorful trainers at Fitness Together.

Justin Traft
Justin had to overcome being overweight during childhood. He says that being out of shape and unhealthy for so long, and then making the journey to total fitness, helps him understand the day-to-day struggles his clients go through.

His favorite move: a renegade row, which is a two-in-one exercise of doing rows with kettle bells from a plank position to engage core, back, shoulders, triceps and biceps.

Lisa Clark
“I was looking for a different career path,” recalls Lisa. “It hit me one day that I was already coaching and motivating my friends to join me at the gym each morning. Someone said I should really be a personal trainer, and I listened. It’s been so rewarding to turn a lifelong passion into my career.”

Her training signature: Lisa has been known to belt out songs during workouts, treating her clients to resounding renditions of tunes such as “The 12 Days of Fitness.”

Cody Plank
An avid sportsman, playing travel baseball in high school and golfing every week in summer, Cody brings to the table a strength in sports-specific training. He did an internship with the Cleveland Gladiators arena football team before coming to Fitness Together.

Fave old school move: a bench press.

Brooke Kratche
After playing NCAA basketball in Massachusetts, Brooke embarked on a promising marketing career until she found out she hated it. So she followed her true passion and became a trainer, also helping local high school and college athletes meet their goals. This self-confessed adrenaline junkie loves travel, snowboarding and just finished her first marathon.

Pet peeve: Whiners and complainers, “but I have fun joking with complaining clients, giving them a hard time until they focus.”

Amanda Ricci

Fitness Together personal trainer Amanda Ricci working with a client

A fierce competitive streak has taken Amanda from swimming for her high school and college teams to running in races through Cleveland and even rowing in the Dragon Boat race downtown.

Interning at St. John West Shore Hospital gave her additional expertise in the cardio and pulmonary fields.

Fave killer move: Olympic bar squat thruster, a complex move that tones core, quads, arms and legs by blending a front squat with an overhead press.

Michael Roberto
This mild-mannered dynamo describes himself as part Conan O’Brien, part Jason Statham, so clients will be laughing one minute and strictly following orders the next.

“I have a passion for finding each client’s peak moves to stoke the metabolism for the best results, such as 10 minutes of non-stop lunges,” he says.

Side passion: As a “red coat,” Michael volunteers every Saturday downtown at Playhouse Square.

Lexy Cook
With the six-week Nutrition Together counseling program, Certified Nutrition Together Coach Lexy Cook takes clients on a journey of awareness and understanding about how what they eat shapes their lives.

Mojo motto: “Food is personal. I feel clients let me into their lives and learn to trust me by sharing their unique attitudes and behaviors toward food.”

Fitness Together is located within Creekview Commons, across from Heinen’s, at 8251 Chippewa Road, in Brecksville. Hours are Monday through Friday, 5 a.m.-10 p.m.; Saturday, 6 a.m.-3 p.m.; and Sunday, 7 a.m.-1 p.m. For more information, call 440-550-4862, or visit the website at FitnessTogether.com/Brecksville.

Wednesday, February 1, 2017

Setting BIG Goals and Seeing BIG Results

Feb 1, 2017

Setting fitness goals healthy habits healthy lifestyle exercise trainer workout

Do you plan to watch the big game this weekend? If so, what is your favorite aspect of the game? Is it the Halftime Show? The much-anticipated commercials? Seeing the arguably best-performing teams and players face off for a showdown of skill and endurance? Is it the delicious game time snacks? We’re with you – we like all of those things, and more, about this yearly football frenzy. However, we also like to take a moment to put ourselves in the minds of the players. When you think about how many lifelong dreams and goals are being realized at the first words of The Star Spangled Banner, and watch the players who line the field, it’s breathtaking. It can put a whole new spin on the game. To think that this moment for every one of these players started with a dream, and then a goal.

Speaking of goals . . . . how are your fitness goals coming along? More importantly, do you have any fitness goals right now? You might have started to exercise because of a desired lifestyle or body shape change. And good for you, you’ve started to make fitness a priority by sticking to your sessions with your trainer, and working hard. However, even your best intentions can become lackluster, and it can be hard to stick to the lifestyle you know you want.

The Goal
Is there something that you’ve always wanted to do, but were never sure if you’d be strong or fit enough to see it through? Have you been wanting to enter a 5k or 10k race? Or maybe even a half-marathon? Or, is there a bucket list-worthy trip you’ve been wanting to take that involves a breathtaking hike or swim that has caused you to put it off? Think about paddle boarding on Lake Tahoe, horseback riding at Grand Teton National Park, or, even more exotic, hiking through Penang National Park in Malaysia (http://www.divergenttravelers.com/trekking-jungle-monkey-beach/). These experiences would be wonderful, but made slightly less enjoyable if you’re not healthy or fit enough to fully participate. Friends, we challenge you to SET THAT GOAL. This is your first step to taking what you want from a nice fantasy into a plausible reality.

Be Vocal
After your goal has been firmly set, be vocal about it. Tell your friends and family about what you want to accomplish, and when you plan to do it, so they can serve as cheerleaders and encouragers. And then take steps to get there. Start a savings plan. Book tickets. Register online. Make it official.

Tell Your Trainer
After that, let your trainer know exactly what you want to do, and when you plan to do it. He or she will start increasing your cardio endurance and your strength in the muscles you’ll be working. Not only that, your trainer will help you to tweak your meal planning with the right balance of protein, carbohydrates, and fats to get you primed and ready. You CAN meet your lifelong goal, and your trainer can help. Now, unlike the big game this weekend, your adventure might not attract millions of worldwide viewers, but it just might be a life-changing, life-improving experience. And when the moment comes and you’ve arrived at meeting your goal, your hard work will have been worth it.

Wednesday, October 19, 2016

Can Your Attitude Determine Your Health?

Can Your Attitude Determine Your Health?

Fitness Together Personal Trainer Justin Traft showing some attitude

Have you ever noticed how much people love to talk about attitude? “That guy needs an attitude adjustment.” “She lost the game, but she still had a great attitude.” Speaker and author Charles Swindoll famously said that “life is 10% what happens to me and 90% how I react to it.” Patti LaBelle even wrote a song about it (“I’ve tidied up my point of view; I’ve got a new attitude!”). Considering that October is Positive Attitude month, we thought it fair to ask: what’s the deal with attitude? If it really is that powerful of a force in your life, does it affect your health and fitness as well?

A study that came out in 2013 showed that when people are powerlessness, they will view a task as more physically challenging than they normally would. Also, Stanford Research Institute study found that success is 88% attitude and only 12% ability or education. And, Heartmath.org found that positive attitudes help athletes perform at a higher level. Even Walt Whitman observed that if you “Keep your face always toward the sun and the shadows will fall behind you.”

If you walk into the studio with positive thoughts about your workout, you’re more likely to feel stronger, more confident, and capable to handle what your trainer has planned for you. Your workout will be a more positive experience for you and your trainer. Plus, if you harbor positive thoughts about your fitness journey, and are therefore more tolerant of yourself and your current body condition, then you’ll be much more likely to meet your health goals.

Pretty great, right? That so much of your exercise success can be determined by a positive outlook? Well, unfortunately, it’s not always easy to “tidy up your point of view” when it comes to your health and fitness goals. Here are your top three ways to improve your fitness attitude:

Put on a personal pep rally. We all know that words are powerful. However, you might be surprised at what is the most motivating kind of self-talk. The European Journal of Social Psychology found that participants who spoke to themselves in the second person (“YOU will run two miles”) versus in first person (“I will run two miles”) are more likely to be excited to exercise, and therefore more likely to meet their goals.
Be a label maker. According to one study from Harvard and Yale, labeling yourself as an athlete, weight trainer, or fitness buff, versus just saying, “yeah, I work out” can inspire bigger and better results. Why is this? Researchers think that it’s because this kind of self-branding turns your goals into your sense of self and your identity.
Hang out with people who share a positive vision with you. It’s true that the outlooks of the people you spend time with leave their attitude imprint on you. Good for you that you hang out with a trainer who happens to believe that you WILL reach your goals (and thinks you’re pretty cool for working so hard).

As you exercise this month, we challenge you to strive to raise the level of your attitude a couple of notches from where it is right now. Whether yours is super low, or pretty decent, it can always get higher and better. Once you get in the “good attitude” groove, we think you’ll be surprised at just how far your workouts can take you.

Thursday, October 6, 2016

Why Cardio and Fitness Go Hand In Hand

Fitness Together personal trainer Brooke Kratche working with a client on the TRX

Exercisers come in all shapes and sizes. Walk into a gym or exercise studio, and you’ll see all manner of body types, all manner of clothing, and all manner of exercise activity. When it comes to the cardio versus strength-training debate, there are mega-supporters on both sides. There are the faithful runners, the enthusiastic elliptical fans, and the muscle-bound weights fanatics. Those who prefer the loud rhythms of dance-inspired classes, and the mellower sort who prefer the challenging stretches and strengthening of yoga. So what about you – what camp do you find yourself in? If you’ve got just, say, 45 minutes to spend exercising, are you better off knocking out some cardio, or doing some strength training to maintain or increase your muscle mass?

Here’s the rundown on each type of exercise, and why the answers might surprise you.

Why/when strength training is your best bet:

Great for exercise newbies and those with a lot of weight to lose, as strength training allows for frequent breaks for those not used to sustained physical activity. Also, it’s a great confidence-booster, helping implement a strong exercise habit.
Lifting weights is proactive and protective. Get this – the parts of your body you work are less likely to get injured, the stronger you get. Don’t want to pull a hammie simply by doing yardwork? Get busy with squats and weights and you won’t have to worry about it nearly as much.
Want shapely biceps and triceps? Calves to swoon over? The often-touted “strong core?” Strength training’s your key to get there.

Good news: Fitness Together is a great place to be when you want to get serious about strengthening. Proper training is crucial, as are ongoing status checks if you want the best and fastest results. Our trainers have you covered as experts in proper and effective weight usage.

Why/when cardio is your best bet:

If variety is the spice of your life, then this is the exercise for you. Cardio exercise can come in so many forms, it’s almost impossible to not find one you like.
It’s totally portable. Whether it’s jumping jacks in your hotel room, a few laps in a neighborhood pool, a brisk walk or run down a sidewalk or park path, or a day of skiing in the mountains, cardio happens anywhere you want it to.
You can’t deny the caloric burn of some good, heart-pumping cardio. While strength training may raise your metabolism, nothing beats a high-intensity, sustained period of exercise for torching calories.

So how about a nice, even balance of the two? That’s what your trainer will guide you towards, and that’s the direction you should opt for, too. Utilizing only one type of exercise is like eating your sandwich with only peanut butter, or only jelly. It’s possible, but seems a little incomplete. A strong regimen of both aerobic exercise and strengthening will allow your body and mind to be the very healthiest they can be.

Friday, September 30, 2016

What to Tell Your Personal Trainer Before You Get Started

Fitness Together personal trainer Cody Plank spotting a client during an exercise

So you and your trainer have hashed out a few things – your fitness goals, the days and times you can meet, and just how proficient (or not) you are with lunges and crunches. However, there are several things you should add to that list to make the most of your sessions. After all, don’t you want to get everything you can out of your investment of time and money? We thought so. That’s why we want to share with you the five things you need to share with your personal trainer, pronto.

Your internal dialogue. Coming into your training session, are you scared or excited? Stressed, apprehensive, or optimistic? Or are you just having a particularly chaotic day? “Belief powers the trigger to do.” This quote by author David Schwartz speaks volumes about how the state of your mind will often direct your fitness journey. Be honest with your trainer about how you’re feeling so he or she knows how to best help you.
Your exercise history. Whether you’re on an amazing weight loss journey, have run a marathon, or just recently started exercising for the first time ever, your trainer should know. Your fitness history, or lack thereof, can significantly impact how your trainer directs your workouts, and your success with them.
Your aches and pains. Forget about trying to silently and valiantly muscle through a session with that stiff ankle or sore shoulder. Painful parts are your body’s way of telling you that something’s amiss, and it’s not a great choice to ignore that message. Your trainer can adapt your session to be easy on your sore spots, but challenging for the rest of you. Oh, and if you’re fighting a cold or other illness? Let them know that, too. They might even be able to clue you in on some immunity-boosting dietary tips.
Your weaknesses. You can only be helped to the degree that you’re willing to share. Swoon at the sight of sweets? Weaken with waffle fries? Don’t be afraid to let out your secret indulgence. Our trainers’ nutrition expertise can help shed some light into why you have certain cravings, and how to put them to rest.
Your secret self-consciousness. Author and pastor Steve Furtick said, “the reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel.” If you have hang-ups about parts of your body, or your ability to do certain exercises, they’ll only hold you back. Letting them out into the open will shed proper light into your insecurities, which tend to only grow bigger in the dark. Your trainer has experience with all body types and all kinds of people, and they can help you put your hang-ups into realistic perspective.

You didn’t know that being candid and honest with your trainer was so important? Well, now that you do, it might be time to make an appointment with him or her, and share what’s really going on inside of you. With the information you share, they can only use it to help you improve, grow, and get stronger.

Thursday, July 21, 2016

Top 5 Reasons Why Your Middle-Aged Body Loves Exercise

Top 5 Reasons Why Your Middle-Aged Body Loves Exercise:

Have you started rising to get out of your seat with a faint groan? Or started hungrily scrolling through corrective surgery web pages like you once enjoyed celebrity gossip magazines? Have you noticed that the conversations between you and your friends have quickly gone from diapers and preschool options, (let alone bars and clubs) and now tend to circle around podiatrist recommendations and protein bars? Sounds like middle age – congratulations. No, really, congratulations on being in the midst of what can be an exciting period of transition and lifestyle changes. Middle age is when many people find a sort of rebirth of their zeal for body health and fitness. (Just ask the nation’s runners – 55% of all U.S. marathoners in 2014 were between the ages of 35 and 54.) Maybe it’s because the children or other family members who once dominated your attention and energy might be a little less needy, leaving you with some energy to spare. Or maybe it’s because you’re noticing a significant change in your metabolism or muscle tone. Regardless of the reason why you might feel a renewed dedication to your health and fitness, focusing on your fitness is a great idea. It turns out that, while exercise is certainly important for all ages, the benefits for those in middle age are especially numerous.

The skin you’re in loves exercise. When you work out, the pores in your face dilate, purging out the trapped dirt and oil (just be sure to wash your face afterwards). Also, exercise helps to regulate hormones and reduce stress, both of which can have a dramatic impact on your skin’s appearance.
Your energy level loves exercise. "Contrary to popular belief, exercising doesn't make you tired -- it literally creates energy in your body. Your body rises up to meet the challenge for more energy by becoming stronger," says nutritionist Samantha Heller, MS, RD, a nutrition advisor for the Journey for Control diabetes program. It starts at the tiniest level, with the mitochondria, in fact, where exercise stimulates your body’s production of these tiny powerhouses. The more mitochondria present, the more energy that is being produced.
Your bones love exercise. Weight-bearing exercise, in particular, helps to strengthen bones by increasing bone mass. This is a significant benefit when many middle-agers are concerned about the loss of bone strength, or even osteoporosis. Even a simple walking lunge can build density in your hip bone. Your studio trainer will have many bone-strengthening exercises for you to try.
Your mood loves exercise. Whether it’s a renewed charisma and self-confidence, a stabilization of mood-altering hormones, or a reduction in stress, exercise is your (and your loved one’s) best friend. Exercise pumps up your body’s endorphins which can act both as attitude boosters, and also natural pain killers. (Plus, it’s way cheaper, and more fun, than therapy.)
Your future loves exercise. More movement now = more movement later. Putting forth the effort with making your health the best it can be now sets yourself up for a higher quality of life as you age. Dr. Timothy Church, director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge notes that, "Exercise strengthens the entire human machine — the heart, the brain, the blood vessels, the bones, the muscles. The most important thing you can do for your long-term health is to lead an active life." Not only that, but researchers at Harvard and Stanford conducted a study that found that exercise was just as effective as medicine for the prevention and treatment of pre-diabetes, diabetes, and heart disease.

Sure, middle age has its share of gripe-able attributes. However, so many of those woes can be turned upside-down by refocusing your energies and attention to your fitness and health. Investing in YOU is indeed a worthy endeavor – one that will pay out in satisfying dividends for decades to come.

Saturday, July 2, 2016

Happy Healthy Independence!

Happy Healthy Independence!

There is much to celebrate on Independence Day next week. On a grander scale, we recognize our nation’s birthday and take a moment to appreciate our country and the opportunities we have. On a more personal level, we plan celebratory picnics and barbecues with family and friends, reveling in the day off from work. However, this Fourth of July, we’d like to take the celebration a step further and celebrate YOU and your independence. Not necessarily your status as an independent adult (you know, one that pays their own bills, works their own job, parents their own kids, and decides whether or not to eat a strawberry popsicle for dinner), but instead your healthy independence.

Healthy independence, while it may be a fitting title for your sister finally footing the bill for her own groceries, actually means that you are making decisions every day that take you toward living a healthy, happy lifestyle. It means that you don’t constantly give in to the unwholesome temptations around you. It might even mean that you’ve had to painstakingly overcome some unhealthy or dangerous habits from your past. The very fact that you choose to make exercise a priority when you meet with your trainer, and follow their advice on fitness and nutrition, means that you’re making huge gains in your own healthy independence. Considering how easy it would be to constantly give in to the temptation of the juicy burgers and crispy fried chicken you see advertised on TV, or the draw of couch-ridden Netflix binges instead of exercising, you’re doing a great job. And we’d like to encourage you to celebrate how far you’ve come.

Now, this doesn’t mean that you don’t have further to go, or that you don’t once in a while realize that you’ve eaten roughly 4 ½ servings of fudge brownie ice cream while watching a movie (hypothetically speaking, of course). If you find yourself still struggling with achieving healthy independence in a certain area, we’ve got a few tips to make that independence a little easier to achieve:

Avoid the temptation in the first place. Don’t buy the chips! Or take a different route to work – one that doesn’t take you by the doughnut shop.
Choose a substitute for your bad habit. We’re not talking celery sticks instead of a milkshake – it’s gotta be a fair fight. Find a replacement for your bad habit that you will actually look forward to.
Reward yourself. Did you walk 10,000 steps for 7 days in a row? Those tired feet might need a pedicure.
Redefine relationships built on your unhealthy habit. Maybe your smoking buddy or your “French Fry Friday” friend would enjoy a different kind of outing. Who knows? Maybe they’re ready to cut it out, too.
Do your homework, and prepare yourself. Before going to a restaurant, check out the menu online and decide what you’re going to order. If you’re going to a party where there will be all kinds of tempting munchies, prepare yourself in advance to make smart decisions.

Congratulations on your healthy independence. You’ve shown yourself that you can break free from binding, damaging habits. Continuing to make decisions that support healthy habits will help your independence to grow even more. Celebrate well, and know that we’re rooting for you.

Friday, June 17, 2016

Great Ideas For Father's Day Fitness

Great Ideas for Father's Day Fitness

Fitness Together owner Sean Sullivan's father during a private one-on-one personal training session at the studio

This year, for Father’s Day, your mind is probably going in a million different directions as far as a gift for the dad in your life. Go online and you’ll be flooded with gift ideas of all kinds. Cologne, polo shirts, and grilling accessories are all great ways to show Dad how much he means to you, right? Or… maybe not. What about giving Dad a gift of exercise and health for Father’s Day? Exercise is already firmly planted in your head as a worthwhile endeavor – you look better, feel better, and even think more clearly when you’re in a regular fitness routine. Wouldn’t it be the same for the dad in your life? Whether the guy is a spry, active pickle ball enthusiast, or is slightly less energetic, exercising with your dad can be a worthwhile endeavor for the both of you. Need a few ideas? We’ve got them.

Remember those I.O.U. coupons you used to gift your parents with for holidays? You know – the little construction paper creations that, in uneven letters, promised a clean car, a breakfast in bed, or a day of no bickering? This Father’s Day, what if you bring back this “gift of yore” with some healthy I.O.U.’s of your own (and maybe, this time, actually follow through on them. You know, unlike the promise of “I’ll keep my room clean for a month” when you were ten)? Promise Dad that the two of you will take three walks a week for two months. Or an easy bike ride a week for a year. The win-win factor in this is clear – exercising with your dad means more quality time with him, and better fitness for you both.
Invite the dad in your life to your Fitness Together studio for a few sessions with a trainer. Trainers are experts in increasing fitness, no matter where the starting point is. Plus, isn’t it always fun to introduce our parents to the important parts of our lives?
Try something new together. Always been curious about martial arts? Want to get back into yoga? Have been dying to release your inner Katniss and try archery, “Hunger Games” style? Despite the fact that there is a dizzying number of sports and activities available to try, we tend to stay in our exercise comfort zone. Check online to see what your local recreation center has it offer as it can be a great resource to view different options for classes. Plus, starting at the same beginner level with something new will help you both to feel the same level of confidence and excitement.
Why not even add a little fitness into this Sunday’s celebration? Whether it’s a stroll through the neighborhood, some basketball free-throw practice (Go Cavs!) with the little ones, or a walk around a lake to watch the ducks, some activity will be a nice way to break up the customary holiday cycle of eating, talking, and eating some more, until everyone feels tired and overstuffed.

While your dad is an old pro at helping you learn the important things in life, it might be time to teach him a thing or two about how to live a happier, healthier life. And with you by his side as you exercise together, you’ll be helping to ensure many more, happier Father’s Days.

Enjoy the beautiful weekend!! :)