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BEST way to GET FIT

Talk to 10 people and you’ll get 10 different opinions on the best way to get fit. One will tell you to attend an aerobics class. Another will swear by jogging.  Yet another will tell you that dance and biking worked for the truth. 

The truth is that there’s really only one effective way to get fit. 

Before I get into the details, it’s important that we agree on the definition of ‘fit’. Too often thin is mistaken for fit, and that’s not what you should strive for.

When someone is thin, but has very little muscle tissue, they aren’t truly fit.

Here’s why thin doesn’t equal fit:

  • Their body fat percentage will be higher than ideal—even though you won’t see a lot of fat on them, if their muscle percentage is low then fat percentage will be higher.
  • Their resting metabolism will be low, since little muscle is present to burn calories at rest.
  • Their body won’t be functionally strong, which will lead to injuries and frustrations.

So how does one get truly fit? It’s this simple: Strength Training.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. You could do this with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.

  • Regular strength training has the following side effects…
  • Strength and muscle tone
  • Cardiovascular capacity
  • Speed, Agility and Flexibility
  • Resistance to injury and disease

If that’s not enough to convince you that strength training is the only way to truly become fit, then read on…

Top 9 Reasons To Strength Train

1. To Build Muscle and Gain Strength: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2. To Lose Fat: When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.

3. To Build Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.

4. To Alleviate Anxiety, Stress and Depression: Sure there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?

5. To Sleep Better: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6. To Improve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of lowered pain.

7. To Improve Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8. To Improve Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9. To Raise your Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.

If you’re ready to begin your body transformation then feel free to reach out to me.

Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!

3 Ways to GET MORE From Your Workout

Use the following three tips to bring your routine up to the next level:

1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.

2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.

3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.

Greek Yogurt Parfait

This recipe makes a tasty breakfast or a high energy snack. Plain Greek yogurt is a fantastic filler that’s packed with protein and makes the perfect backdrop for ripe fruit and a sprinkle of crunchy, natural granola. To lighten this recipe up even more feel free to leave out the granola. Enjoy!

Servings: 3

Here’s what you need…

  • ¾ cup fat-free plain Greek yogurt
  • A few drops of stevia
  • 2 cups sliced mixed plums, peaches, nectarines, and sprinkle of cinnamon
  • ¾ cup granola

Instructions:

  1. In a medium bowl, mix the yogurt with the stevia.
  2. In another medium bowl, mix the sliced fruit with the cinnamon.
  3. In serving dishes, layer the yogurt, fruit, and granola.

Nutritional Analysis: One serving equals: 146 calories, 16g fat, 34mg sodium, 39g carbohydrate, 7g fiber, and 15g protein

Exercisefitness tipshealthy recipe

The Reason Why You Are Doing That

How long have you been trying to lose those last 10 or 20 or 30 pounds? Been awhile now, hasn’t it? You know how to lose weight –eat healthy and exercise–so why are you still living in a body that you’re disappointed with? In my experience, people hold on to “unwanted” pounds for very specific reasons. These reasons are on a subconscious level, which is where things get tricky.

Self-sabotage is your subconscious mind’s way of protecting you.

Seems counterproductive, but it makes sense when you realize that it is a defense mechanism meant to keep things from changing.

Your conscious mind says it wants to lose weight to look and feel amazing, but your subconscious mind is pulling the strings behind the scenes, keeping your goals just out of reach.

As long as your subconscious mind thinks that you are safer being out-of-shape then you’ll be stuck.

Your most valiant efforts will be undermined by self-sabotage every single time.

But don’t give up.

There’s a way to turn everything around, and it all starts with finding out the reason that your subconscious mind equates being out-of-shape with being safe.

Once you turn the light on to that reason then it will no longer have any power over you.

So, lets dig around for your reason.

Do you believe… You don’t deserve it?

Has someone in your life made you believe that you aren’t worthy of success? Or that they wouldn’t accept you if you were more successful than they are?

Do you believe… Change is bad?

It’s common to fear the unknown, but this could very well be the reason that you’re not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.

Do you believe…Success will bring loss?

If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are you supposed to be the ‘screw-up’?

Do you believe…You’re not capable?

Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?

Spend time diving into your own mind to discover why it is that you aren’t meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.

What the mind believes the body achieves.

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Call Dan at 636-299-2162 or contact me today and we will get you started on the exercise program that is right for you.

Exercisemind

Open for Motivation…21 Rewards for Exercise

Don’t skim over this post…because I’m writing just to you today.

I understand the frustrations that you have when it comes to you body. I know all about your insecurities over the size of your thighs and how hopeless that can feel.

And today I’m here to motivate you to take action.

The answer to your body frustrations is to get you up off the couch and into the gym, day after day. So here’s my pep talk in bullet form—21 rewards that you will gain from regular exercise.

Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement, simply read over this list and take action.

Remember that action alleviates anxiety. So whenever you’re feeling anxious over the current shape of your body, take that as a reminder to jump into action.

And then begin to reap these 21 rewards of exercise:

1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.

5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

8. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

9. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

10. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

11. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

12. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

13. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease. 14. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

15. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

16. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

17. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

18. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

19. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

20. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

Are you ready to alleviate your anxiety by taking action? Good!

Simply pick up the phone and call Dan at 636-299-2162 or contact me and let me know that you’re ready to get started. I’ll create a personalized fitness plan that’s just right for you and together we will get you into the best shape of your life!

Let’s do this!

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