Friday, November 29, 2013

Working Through a Weight Loss Plateau

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As you celebrated Thanksgiving yesterday and share your gratitude for the fitness gains you've made throughout the year and the opportunities you still have to establish a healthier lifestyle, it can be hard to keep your thoughts on a positive note if you find yourself stuck in a weight loss plateau.

When you stop progressing toward your weight loss goals and reach a plateau, you have one of two ways to approach this detour. You can consider a plateau to be a major roadblock to meeting your desired health and fitness goals or you can accept it as the next stage in your weight loss journey. Either way, it’s not time to throw in the towel. It’s time to get to work mixing up your routine so you can get back on course toward achieving your desired results.

Accept the Inevitable

Weight loss plateaus will inevitably happen at some point in your fitness journey. But they don’t signal the end of the road. These bumps in your route are just indicators that you may need to change up the direction on how you’re approaching your nutrition and fitness regimen. When you weigh more, your metabolism is higher because it takes more energy and you burn more calories just by moving during your daily activities. When you start to weigh less, your metabolism naturally decreases and you can hit a plateau if you maintain the same calorie intake and exercise program as you did when you started losing weight.

“Just about everyone on a weight loss program will reach a plateau,” explains Billy Pratt, personal trainer and studio owner at Fitness Together Avon. “The main reason for this is because people keep the same habits, but their body is changing. If you don’t adjust your fitness and nutrition habits as you lose weight then your energy balance starts to even out and you stop seeing results.”

Bring in the Re-Adjustments

The key to working through a weight loss plateau is to acknowledge that the slowdown is to be expected, but to not become discouraged, give up or lose sight of your overall weight loss goals. Instead, create a plan to re-adjust your fitness and nutrition strategies to overcome any plateaus that may be on the horizon.

“If you want to create change, you have to make change happen,” advises Pratt. “If change stops, you need to adjust what you’re doing. Nine times out of 10, when you reach a plateau you’re going to need to increase your activity and decrease your calories to get it started again. You don’t want to divorce the two.”

If you don’t know which way to turn to get the change you desire, it’s OK to ask for help. Sitting down with a fitness and nutrition professional to evaluate where you’re at, what you’re doing and where you want to go may be just what you need to get started again toward accomplishing your ultimate goals.

“I always tell my clients that weight loss is the easy part,” explains Pratt. “Weight maintenance is the hard part because people can get complacent.”

Celebrate the Reason for the Season

As we embark on the season of celebration and rejoicing, it is important to realize that plateaus may not necessarily be a negative thing. In actuality, plateaus can be a sign of real progress. Your body is getting stronger and you’re getting closer to your body’s full potential. Reaching a plateau also can mean that you’ve accomplished your first round of adopting a healthy and fit lifestyle. Now, your body is just telling you to prepare for round two by rolling out adapted exercises and eating habits to better suit the new you.

“Plateaus can be your body’s way of congratulating you,” Pratt says. “They shouldn’t get you down. You should really celebrate it because it means you’ve made progress.”

Plateaus ultimately give you the opportunity to take pause, appreciate where you’ve come from and prepare for your final destination. When you’re ready to work through a plateau, it’s important to re-evaluate your mental game, re-adjust your exercise routine and revamp your nutrition habits. You will be happier with your results if you focus on taking this type of holistic approach.

Tuesday, November 26, 2013

TRAINER TUESDAYS

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.

In What Situation Would You Recommend Supplements?

Justin Traft:

There are situations that I would consider recommending supplements. Let me be clear that I am a very firm believer that you should always try to get your basic nutrition through your food, but there are cases where supplements can help you out. I’ll give you a couple of examples: One, if you are lacking protein in your diet (not enough fish, ground turkey or chicken) I would recommend maybe using a protein source. Not just any protein source--do your homework! To this day, I would only recommend a couple companies: Advocare being one them. They take all of their product and have each one tested by a third party, no banned substance board. This means they’re safe to use unlike many of their competitors who aren't. Two, I would recommend supplements only after a client has done everything possible to meet their goals (nutrition wise and workout wise) to help them close the gap, or to give them the extra boost to meet that goal. Remember, supplements aren't for everyone and you should always check it out with your regular doctor before taking or starting any supplements regimen.

Adam May:

First of all supplements are expensive. Did you know there is almost the same amount of protein in two glasses of milk as there is in a protein shake? Mostly, I think supplements are overrated; and, if you eat the right way you don't need them. There are 2,500 calories in one pound of muscle, and you need 1.8 grams of protein per kilogram of your body weight each day in order to add muscle. If you are trying to gain muscle mass and you are not getting the results you want, simple whey protein can help you add the calories and protein needed to gain muscle. But you can save money from buying protein powder by eating more food with protein. Energy drinks can be useful for a workout, but the only thing proven to enhance your energy is caffeine. Some energy drinks have things in them that are not safe, and some of them have less caffeine than a cup of coffee. You might as well save your money and just drink coffee about a half hour before your workout instead of wasting your money on a Red Bull. Creatine can be helpful in breaking a plateau for weight lifting. It used to be thought that creatine was unsafe but current research has not found any harmful side effects of its use. Taking creatine will give you a boost in performance for about a month, and then its effects will wear off. There is a reason why athletes no longer take it, because it is expensive and has only limited, short-term benefits. Anything else, don't even waste your time and money on! If you see something you are not sure about, go to pubmed.com and see what the research says about it. Probably nothing good.

Adam Teplitz:

Supplements aren't for everyone, but older adults and others may actually benefit from specific supplements. For some people, supplements can be a useful way to get nutrients that they might otherwise be lacking.
Supplements aren't intended to be a food substitute due to the fact that they can't replicate all of the nutrients and benefits of whole foods such as fruits and vegetables.
The dietary guidelines recommend supplements in the following situations:
-Women whom are pregnant should be taking iron and folic acid supplements.
-Adults over 50 should be taking b12 multivitamin supplements.
Dietary supplements may also be appropriate if you consume less than 1600 calories a day, are a vegan or if you have a medical condition that affects how your body absorbs nutrients.

Jenn Noggle:

I firmly believe that the majority of your nutrients should always come from an overall healthy diet; one that is rich in whole grains, protein, fruits and vegetables. However, a daily multi-vitamin can make sure to cover some of the areas in which you may occasionally lack. A supplement should always be just that, a SUPPLEMENT to your already healthy, well-rounded diet. If you are eating a balanced diet regularly, then I believe that a simple daily multi-vitamin can fully ensure that you are getting all of the essential vitamins and minerals that are typically recommended for the day.

Thursday, November 21, 2013

5 Myths About Pregnancy and Fitness

Five Myths About Pregnancy and Fitness

When you're pregnant, you often find yourself the recipient of a lot of unsolicited advice. It's all well-intentioned, but not always particularly accurate. Tips about exercise and nutrition are no exception.

Here are five prevalent myths about pregnancy and fitness, helpfully debunked by Stacy Adams, personal trainer and studio owner at Fitness Together Central Georgetown.

Myth #1: You Have to Keep Your Heart Rate and Exercise Levels Low

It's easy to get lost in sorting out what is best for your body and the baby when you’re pregnant. With so many different theories from old school to new age swirling around, it can be difficult to decipher which ones are based on factual information and which ones aren’t, says Adams.

“You hear all of the gimmicks about training and nutrition, which can scare and confuse people,” explains Adams. “But, if you go back to the science of training and nutrition, then you’re going to get better results.”

For years, it was believed that pregnant women should maintain a heart rate of 130-140 beats per minute while exercising and focus on adopting a fairly sedentary lifestyle during pregnancy. However, new guidelines released within the last decade from the American College of Obstetricians and Gynecologists (ACOG) point toward the importance of focusing on your rate of perceived exertion (RPE) when monitoring exercise intensity during pregnancy.
Recommendations from ACOG also support that women continue being active during pregnancy by exercising at least 30 minutes per day to reduce backaches and swelling, as well as increase energy, mood, posture, muscle tone, strength, endurance and sleep patterns.

“You don’t want to start something brand new when you’re pregnant,” advises Adams. “Stick with what you’re doing and monitor how you feel when you’re working out. If you get your body healthy and active before pregnancy, it makes it a lot easier to stay active and enjoy your pregnancy.”

Myth #2: Abs Are Off Limits

While it's typically a good idea to avoid being on your back or belly during your pregnancy, it is never a good idea to ignore your abdominal muscles as you prepare your body for delivering your bundle of joy. Abdominal muscle and pelvic floor strength not only help with enduring the challenge of delivering your baby, but they also help to get your body back to pre-baby condition quicker.

When your belly begins to pop out and begins to pressure your lower body and back, it’s important to focus on good posture and strengthening your core muscles on the front and back of the body. Some good core work that Adams suggests when you’re pregnant includes sitting on a stability ball and pulling your knees to your chest, modified TRX core movements, pelvic lifts, glute pulses and hamstring contracting movements.

Myth #3: You’re Eating for Two

A lot of women mistakenly take on the mentality of "eating for two" when they're pregnant, which can ultimately lead to increasing food intake and portions substantially. In reality, though, you shouldn’t have to increase your calorie intake by leaps and bounds since you shouldn’t be taking on additional activity beyond what your body is normally used to enduring.

Adams advises pregnant women to increase their daily food consumption by an average of 250 calories, depending on a person’s metabolic rate. This would equate to just an extra yogurt and two servings of whole grains per day.

“The most important thing nutrition-wise is to keep your blood sugar stable with small frequent meals,” advises Adams. She also believes in listening to your body and adjusting the times of your food intake throughout the day depending on your workout schedule and your body’s energy needs.

Myth #4: The Second Trimester is When You Can Really Turn Up Your Exercise Routine

After being tired and sluggish during the first trimester of a pregnancy, many women feel revived and rejuvenated once they hit the second trimester mark. Even though you are feeling great once you surpass week 12, it’s important to take it easy and not ramp up your activity levels beyond your normal pre-pregnancy and first trimester routine. The ligaments that support your joints loosen during this time and your center of gravity shifts as you carry more weight in the front of your body. These changes in your body composition can increase your risk of injury due to losing your balance, falling or stressing your body’s joints and muscles.

Myth # 5: Working Out Isn’t Good for the Baby

When you work out during your pregnancy you’re being healthy not just for yourself, but for your baby as well. Walking, swimming, aerobics, jogging and basic strength training moves can be safe and effective exercises for when you’re pregnant, advises Adams, as long as you make it a point to listen to your body and honor how it feels. Impact and contact activities should be avoided, though, as you don’t want to run the risk of getting hit by an object like a ball or falling due to a shift of balance during pregnancy.

“I’ve had three women who I was training when they were pregnant who worked out with me the day they delivered,” said Adams. “They were right back to their pre-pregnancy weight within six to eight weeks after delivery. Having a personal trainer hold your hand through the process of working out when you’re pregnant can be so valuable.”

Pregnancy brings about natural changes to your body, emotions and hormones. But, when it comes to changing your workout routine, it’s important to stay in tune with your body and consult with your doctor and a trained fitness professional who can help guide you through each trimester and customize your specific workout routine to your pregnancy.

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Tuesday, November 19, 2013

TRAINER TUESDAYS

Trainer Tuesdays

How Can I Prepare a Healthy Meal for Thanksgiving?

Adam May:

Honestly traditional Thanksgiving dinners are already healthy. Turkey, stuffing, beans, fruit salad, pumpkin,

cranberries and bread are all foods served at my family Thanksgiving, and all of those foods have very good nutritional value. The problem is people eat too much. Remember weight loss and weight gain all boils down to calories in and calories out. If you consume 5,000 healthy calories in a day, you are going to gain weight because there is no way you are going to burn that much. Here is the strategy I go with on Thanksgiving: I know I'm going to eat way too much that day, so I make sure I wake up a little early and get in at least an hour work out before I see family (unless I play football with Sean Sullivan that morning and he breaks his hand). Even working out on Thanksgiving Day does not offset all of the calories I consume; so, Monday through Wednesday, and Friday through Sunday I make sure that my diet is PERFECT. No eating out, no big meals at home, no unhealthy snacks. I also make sure to work out at least four other times that week. To sum it up, I say eat like crazy Thanksgiving day, but get in a good, hard workout that morning, and every other day of the week be 100 percent committed to being perfect with diet and exercise, no slip ups, no excuses. If you do that, the week after Thanksgiving your body will be the same as it was before Thanksgiving.

Justin Traft:

Serving a healthy thanksgiving dinner doesn't mean you have to take all the fun away from enjoying a family meal and giving thanks for what you're grateful for. There are some easy ways to help you do this. One, instead of all the unhealthy snacks like crackers and cheeses before dinner, try fruit and vegetables with a low fat dip. Also, maybe use plain greek yogurt with a little seasoning ex. dill as a sub. Second, instead of using just regular old white mashed potatoes try getting some sweet potatoes that are packed with nutrients and mashing them. Third, when its comes to stuffing try a different approach like adding parsley, tarragon, paprika, nutmeg, cranberries, water chestnuts and chopped apples. This helps give the stuffing a little more nutritional value to it along with adding flavor. Fourth, instead of maybe the traditional green bean casserole, substitute the thick soup with low fat soup . Instead of canned green beans get fresh ones and add some almonds in there as well. Fifth, the most important side--turkey. Try for an organic or maybe non hormone induced turkey. This way you know you are getting a healthy protein source that needs minimal seasoning for added favor.

Adam Teplitz:

There's no reason why you can't enjoy Thanksgiving and be health conscious as well.
Here are some tips to help you serve a healthy thanksgiving meal:
Make your recipes are healthier with less fat, sugar and calories. Use fat free chicken broth to baste the turkey and make gravy; use sugar substitutes in place of sugar; reduce oil and butter wherever you can; try plain yogurt or fat-free sour cream in mashed potatoes and casseroles; have reasonable-sized portions.
Your best bet would be to choose white turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes and pumpkin pie. All of these choices are lower in fat and calories.

Jenn Noggle:

Most traditional thanksgiving recipes call for far more fat and sugar than is actually needed. By reducing oil and butter and/or using sugar substitutes, herbs, or garlic, you can make your dishes much healthier by decreasing the calories, fat and sugar…and no one will even notice the difference!

Thursday, November 14, 2013

Don't Bust Your Gut: Avoiding the Holiday Waistline Bulge

Don’t Bust Your Gut: Avoiding the Holiday Waistline Bulge

Calorie loaded food prepared for a Thanksgiving Meal

The holiday weight gain season is in full swing with your kid’s Halloween candy sticking to your thighs and a
turkey dinner waiting on the horizon accompanied by a full course of sides. As Turkey Tom's gobbling draws near and standing on the scale is one of your biggest fears, avoid gaining the typical pounds of the season by following these three holiday belly bulge busters.

Don’t Stuff the Turkey

"You are what you eat" has even more meaning over the holiday season as pumpkin desserts bake in the oven, frosted gingerbread cookies are exchanged and homemade eggnog is mixed by the batch. To track the amount of calories you consume and avoid over-stuffing yourself, Kelly Blackwin, personal trainer and studio owner at Fitness Together Santa Monica, recommends using accountability tools such as a food journal and weekly weigh-ins to minimize the damage the holiday season can bring to your waistline.

“A lot of people don’t want to start the new year gaining 10 pounds and having to start over,” advises Blackwin. “It’s an eye opener for people to track their calories. We go by the rule that if you bite it, you’ve got to write it.”

When you’re getting ready to hit the holiday party scene, it’s important to pre-party by having a protein-based snack like a handful of almonds or a yogurt to fill you up. When you’re at the party, it also can be a good strategy to focus less on the food they are serving at the buffet table and more on socializing as you move around to work the room. Avoiding fancy alcoholic drinks can help minimize consuming extra calories and alternating drinks with a full glass of water can be a wise choice as well.

Opt for a Trot Rather Than a Plop

Instead of sitting in the kitchen snacking as the holiday meal bakes in the oven or sitting in front of the television all day watching football, spend quality time with your family by getting outside and being active together. Thanksgiving day fitness events like turkey trots and boot camps are becoming popular traditions in communities all around the country so families can enjoy being active before sitting down for their holiday dinner. And, this time of year offers many fun, family-friendly winter outdoor activities such as ice skating, sledding, skiing and hiking. Spend your holiday weekends being active outside as much as possible to burn more calories and build fun family traditions.

“The holidays provide a great opportunity to spend time with your family,” says Blackwin. “So, make sure you’re being active and having a fun time together.”

Save the Wishbone for Another Day

You can’t wish your way to avoiding holiday weight gain. But you can plan ahead to adapt your workouts to your changing holiday schedule. Whether you’re going on vacation or staying home for the holidays, you’ll face many distractions that can potentially throw you off your healthy eating and exercise game.

Gear up for the holiday season over the next few weeks by preparing for your schedule and lifestyle changes. Ask yourself:

What’s my exercise routine going to look like over the holiday season?
When do I have parties scheduled and how am I going to accommodate my nutrition and exercise plan for them?
How can I squeeze in some extra cardio sessions each week to compensate for the extras of the holiday season?

“This is the holidays, so you do want to be able to enjoy it,” advises Blackwin. “But, enjoy it in moderation and in a healthier way.”

Keep the bulge from moving into your waistline over the holidays by eating sensibly, keeping your calories accounted for and focusing on a consistent workout regimen. You'll feel much better about yourself and your body if you leave the extra holiday pounds behind after the season comes to an end.

Tuesday, November 12, 2013

TRAINER TUESDAYS

Where should I start strength training if I’m intimidated by weights?:

Justin Traft:

If you are intimidated by starting a strength training regime, first off, start with a plan of attack. What I mean

by that is to determine what do you want to accomplish/achieve and in what time frame. Second, when starting off, use bodyweight movement exercises or resistance tubing with basic movements. The sets and reps that you complete will vary depending on your goals. Usually 12-15 reps is adequate for someone who is just starting. Anything too high may cause sloppy form at the end of the set. Use lighter resistance to learn proper form and technique before advancing. This will help your body start to adjust to working out and get it conditioned for workouts with heavier weights to prime your muscles. The more you improve your technique and form, the more confident you will become when working out; and in yourself as well. Third, when you start to make the change over to either machines with weighted plates or dumbbells, make sure you start slow. Use weights that are challenging to you but not overwhelming or discouraging to you. Remember, proper form is everything! Progress comes with time.

Adam Teplitz:

If you're intimidated by weights, it is best to start light. Using your own body weight as resistance would be the ideal way to start. Movements such as body weight squats, push-ups and lunges will help you get a feel for resistance training. It will also help to strengthen your core muscles, which you use as a stabilizer for almost every exercise. Eventually you can add medicine balls and resistance bands as well. You want to increase the weight gradually. Free weights such as dumbbells can be added, but you want to remember to start light. Proper form is the most important aspect to strength training.

There are plenty of sites that offer great tutorial videos on the proper form for all resistance exercises. These include bodybuilding.com and acefitness.org.

If you are intimidated by the free weights section at the gym, it's helpful to remember that many people have tunnel vision at the gym, they only notice their own body. There is no reason to be self-conscious.

Free weights can be extremely beneficial. You're recruiting more muscles than you would if you were using machines. It's vital to start light though when you're just beginning a program.

Thursday, November 7, 2013

Exercising with Osteoporosis: Build Bones, Stay Strong

Exercising With Osteoporosis: Build Bones, Stay Strong

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When you think about what your body’s bone structure looks like, flashbacks of the lanky skeleton hanging lifelessly in your science class are probably the first thoughts that come to mind. The bones in your body, however, are much livelier than their classroom counterparts as they are made up of living and growing tissue that continues to get denser as you become a young adult. As you age into adulthood, you can begin to lose more bone mass than your body produces, putting you at a higher risk of bone breakage and osteoporosis.

Reports from the National Osteoporosis Foundation (NOF) earlier this year indicated that 57 million Americans are affected by low bone density conditions or osteoporosis. By 2020, the NOF estimates that half of all Americans over the age of 50 are expected to have low bone density or osteoporosis. Whether you have osteoporosis now or at risk of developing this common condition, there are steps you can start taking today to help reduce the rate of bone loss in your body.

Feed Your Bones, Build Strength

If you are one of the millions of Americans suffering from osteoporosis, it’s important to be proactive about reducing the loss of bone density by adopting healthy exercise and nutrition habits. A diet rich in Vitamin D and calcium can help make bones harder and stronger, while a well-balanced nutrition approach that includes a mix of dairy, lean protein, fruits, vegetables and healthy fats can feed your body’s framework with the nutrients and minerals it needs to support weak bone areas and reduce the risk of bone loss.

To enhance the flexibility and strength of your body’s foundation, it also is important to keep the bones moving with a combination of weight-bearing cardio, muscle strengthening and core balance exercises, says Sue Teoli, personal trainer and studio owner at Fitness Together New Canaan. The NOF recommends 30 minutes of weight-bearing exercises daily (walking, elliptical, swimming, stair climbing), a combination of upper body and lower body muscle strengthening exercises (using body weight or resistance equipment) two to three days per week, and a variation of balance, posture and functional exercises each day depending on the area you are the weakest.

“It’s imperative to keep exercising if you have osteoporosis,” Teoli advises. “Anytime you improve your muscle strength, it’s good for your body. But, when you have osteoporosis, exercising can strengthen your bones first and foremost, while helping to slow down and prevent your bones from deteriorating.”

Break Out of the Cycle of Bone Loss by Getting Active Safely

Many people with osteoporosis may be reluctant to exercise as they may be afraid of getting hurt, breaking a bone or making their condition worse. While it’s recommended to consult with your doctor before starting any fitness routine, it can be very beneficial to the health of your skeletal and muscular systems when you focus on improving your physical fitness strength, balance and mobility.

“I tell all my clients, but especially my older ones, that strength in the lower back, abs and core is one of the most important things for your body,” says Teoli. “When you balance, you engage every muscle in your body. I think it’s important to focus on core strength and balance whether you have osteoporosis or not.”

It’s always important to think safety first when starting any workout routine by being aware of the inherent risks and staying in tune with how your body feels before, during and after you work out. Teoli advises her clients with osteoporosis to be aware of the following precautions before they start working out:
Refrain from high-intensity interval training as the jarring, jumping and high joint impact typically associated with these types of workouts increases the risk of bone damage and breakage.

Never flex your spine forward like when doing a traditional sit-up as this movement puts too much strain on the vulnerable sections of your spine and mid-section. Instead, opt for other less forward-bending core movements such as the plank.
Be careful with bending and twisting your body in different directions, as these movements can increase the risk of compression fractures in the spine.

“My philosophy is to start out slowly and progress slowly,” says Teoli. “If you start out with vigorous exercises, you run the risk of injury. I believe in taking baby steps with my clients and working on a movement until they master it.”

If you have osteoporosis and are ready to start an exercise program to build your bone strength and physical fitness levels, Teoli suggests going back to the basics. A sample workout plan that she would suggest for her clients with osteoporosis includes the following elements.

Upper body strength movement like a modified push up.
Lower body strength movement like a body weight squat while leaning against a fitness ball along the wall or straight leg lifts if you have knee issues.
Core exercises such as planks or balance exercises using a BOSU ball.
Weight-bearing cardio movements such as walking, stair climbing or elliptical.

You can choose to do each exercise either for a set amount of time like 30 seconds each or for a certain number of repetitions such as 10-15 reps. Either way, the focus of your fitness plan when you have osteoporosis should be on working out your body and supporting healthy bone structure.

Tuesday, November 5, 2013

TRAINER TUESDAYS

Hey All, thanks for checking in! Welcome back to our weekly post on Trainer Tuesdays. Make sure to check back to our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.

Sum up your fitness philosophy in three words:

Justin Traft:

I will sum my fitness philosophy in three words. Motivate- I will find what makes you tick-- what makes you spark that fire and gives you incentive to work hard. Educate- I will instruct you on the proper form during exercise and give you educated advice to achieve your goals. Inspire you to dream big… reach down inside and realize your true potential to reach your personal fitness goal or goals set for yourself.

Adam Teplitz:

If I had to sum up my fitness philosophy in three words, they would have to be Mind, Body and Soul. Fitness incorporates all three of these individual aspects to reach an ultimate goal. If even one of these three components is missing, your efforts might fall short.

Adam May:

Intensity, intensity, intensity!

Sean Sullivan:

When I think of fitness, I think of total wellness. The three words that come to mind when accomplishing this feat are exercise, nutrition and meditation. The exercise portion encompasses all aspects of physical activity that we have control over. This includes but is not limited to resistance training, cardio training, fllexibility, and even making sure to get the right amount of rest in order for your body to recover. The nutrition portion is also where we have control over what we put into our bodies. One of our Nutrition Together slogans is “Nothing Tastes as Good as Healthy Feels”, and I ask you to just think about that slogan for a bit. Our body requires certain nutrients on a daily basis in order to function properly and lower your risk of creating diseases and other conditions. The meditation portion is important to take care of your mind. We all get caught up in the daily stresses of living life on life’s terms. I find that it is always critical to set aside some quiet time to just relax, listen and try to find some serenity. Often times, weather permitting, I like to accomplish this outdoors in a park or by water where I can feel a connection with nature. Other times, I listen to an audio from someone like Dr. Wayne Dyer or find a YoutubeVideo that helps. It becomes much easier to manage my priorities without feeling overwhelmed when I remember to practice meditation on a regular basis.

Friday, November 1, 2013

Fitness Shouldn't Be Frightening!

Fitness Shouldn’t be Frightening: Getting Past What Scares You About Working Out

If you associate gyms with the likes of a haunted house, believe personal trainers are as scary as zombies and
find running on the treadmill as fun as running away from a headless chainsaw operator chasing you through a dark corn maze, then working out may just be one of your biggest nightmares. But have no fear – easy and fun fitness tips are here to help you overcome the horror of working out this Halloween.

Clear Out the Cobwebs
Getting started with anything new, especially working out, can be difficult if you don’t know where to begin. There’s no better time than this Halloween to stir the skeletons in your closet and move yourself into a fitness-oriented routine. Dust off your sneakers, shake the cobwebs off your workout clothes, grab a partner in crime and get started today with achieving your fitness goals.
“We work with a lot of Baby Boomers who are intimidated by the gym because they don’t know what to expect. They don’t want people to watch them work out and they are worried about not being able to work the machines,” says Gwen Beckcom, personal trainer and studio owner at Fitness Together Mission Hills. “Once you go and get a routine going, it gets easier. You get stronger, you get more confident and it trickles down to all of the other areas of your life.”

Banish the Evil Spirits
The evil spirits of self-doubt, negative self-talk and bad attitudes can easily stand in your way of starting a fitness routine if you feed into their haunted nature. Beckcom has had clients who were hesitant about working out because they feared not being able to do one pushup or they were afraid they would have to give up everything they loved to live a healthy lifestyle.
Contrary to these common misbeliefs, living a healthy lifestyle doesn’t necessary mean going without. Instead of giving up what you love, you only need to adapt your favorite foods, hobbies, etc. into healthier choices. And, it’s important to remember that the reason you’re starting a fitness program in the first place is to learn how to do pushups, core work, strength movements and cardio exercises. That’s what makes trying something new so fun – it’s an adventure of learning new movement and eating strategies that will help you make healthier, stronger and happier lifestyle choices.
“People think they’ll have to skip meals to lose weight and they’re afraid they’ll be hungry all of the time,” Beckcom says. “If you’re feeling deprived, then you’re going to overdo it. Instead of eating three large meals, eat five smaller meals and drink enough water. You also need to make sure to have enough protein in your meals to help you feel fuller longer. When you live a healthy and fit lifestyle, it keeps you from overfilling your plate during meals and at holidays.”

Stare Intimidation in the Face
Setting goals can be intimidating, especially if your goal seems out of reach and unattainable. Instead of giving up before you even start, break down your goal into smaller, actionable and achievable mini-goals that will support your ultimate aspirations.
Instead of signing up for a race before you’ve ever run a mile and then go pale as a ghost the first time you step on a treadmill, start off easy by incorporating 10 minutes of walking or running into your daily routine. Eventually work your way up to walking or running the time or distance you want to achieve and enjoy the journey in the process.
“If you start with small steps and develop healthy habits along the way, you will be happier and enjoy a healthier lifestyle,” Beckcom explains. “When it becomes a lifestyle, it’s easier to do."
It also can help to align your fitness goals to something in your life that has meaning – lose 50 pounds before setting sail on a family cruise, elevate your fitness level to participate in a sport or activity you used to do when you were younger, or incorporate daily activity into your life with your family so you can play catch with your kids without getting winded. Just make sure to celebrate all of the small successes along the way to keep you motivated and dedicated to succeeding.

Trick or Treat?
You might think you can trick yourself into not eating your favorite holiday treat. But typically the more you deny yourself the greater chance you are setting yourself up to failure.
Don’t be afraid to enjoy the holiday today, but make sure it only lasts for one day and doesn’t trickle over into the next two or three months. Beckcom tells her clients to have one piece of their favorite candy out of the Halloween sack, then give away or throw away the rest. There is no need to keep the entire candy bag around the house haunting you after Halloween is over.
“When you exercise and practice healthy eating habits, it gives you the freedom to enjoy the foods you love,” Beckcom says. “You just have to focus on moderation, portion control and being active.”
Take the fear out of fitness and the horror from working out by taking the first step this Halloween season toward living an active and fit lifestyle. It’s not as scary as you think if you just take one step at a time, continue to look forward and don't let your fears haunt you.