Personal Trainer Tips

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!! :)

Wednesday, June 1, 2016

Staying Healthy During Summer

Staying Healthy During the Summer

Jun 1, 2016

Summer can certainly be hard on your healthy habits. With barbecues, hungry kids at home, frequent trips to the ice cream parlor, and traveling to food-famous destinations, your habits of exercising and eating well can disappear quickly. So before summer gets too well underway, we’d like to offer you a list of some common summer health pitfalls, and ways to help you stay true to your healthy lifestyle.

The problem: the summer outdoor party. Whether it’s a graduation celebration, a Father’s Day cookout, or a neighborhood block party, unhealthy food abounds. While delicious, the “family secret” potato salad, decadent desserts, and grilled cheeseburgers don’t necessarily support a lean and trim lifestyle.

Our solution: The Veg Rotation.Much like the 1:1 cocktail to water rule (have one glass of water for every alcoholic beverage), this has you eating a plateful of fresh veggies, fresh fruit, or salad greens before every helping of the other stuff.Going back for seconds of the bacon-wrapped jalapeño poppers?Eat a heaped-up pile of salad first.Ready for dessert?Not until you load up on watermelon.Not only does this trick help fill you up on smart-choice calories, but it helps you to take a few minutes before giving into temptation to contemplate whether you really want that ice cream sundae.

The problem: the summer traveling. The best blueberry pie? The fresh fried clam basket? The cheese curds from the local dairy? You want to try them all.

Our solution: be generous, be choosy.Of course you’re going to sample these destination delights.However, try to choose wisely.At a local restaurant, ask the server for suggestions on the most popular, or most famous dish, and then split it with your tablemates, along with a dinner salad or two.Another option is to request a side portion of the delicacy, and enjoy it atop a bowl of salad greens (think: macaroni and cheese, a legendary smoked rib, or seafood paella).Also, think ahead – if you know that you’re going to head out for cheesecake later, maybe take it easy at lunchtime with a broth-based soup and some fruit salad.

The problem: visiting relatives, away from your exercise sessions, and your fridge full of responsible food choices.

Our solution: bring it with you.Okay, not literally, but you can easily bring your healthy lifestyle with you on vacation.Suggesting a post-meal walk or swim in lieu of the customary living room chat session, or an outing to a museum or miniature golf course will not only help keep your activity level high, but your relatives might appreciate your input on activities you’d like to do.Visiting especially young and/or active folks?Challenge them to a fun, light-hearted fitness competition – a 40-yard dash, a monkey bar race, a push-up count, a relay-race, or all of the above!You’ve made some gains in your strength and stamina, why not show it off a little?Food-wise, feel free to do some grocery shopping of your own, and make cooking together part of the quality time you spend with your loved ones.

Fun summer plans don’t have to mean a vacation from your healthy habits. With a little creativity and planning, the summer season can be your most enjoyable, most active, and very healthiest time of year.