Keeping Fit

Ever wonder why your day seems to be more productive after a morning workout? Exercising your body has more benefits than just making you look good. Attached below is an article and a video on exercise and the brain.

Article
Video

Ready to lose weight? Here’s a good read to start you off on the right path. Preparing For Weight Loss

How much should I be exercising? This question gets asked quite often and the best response can be found in this article. How Much Should You Exercise

So you’ve been busting your butt in the gym and eating a healthy diet, but the pounds just won’t come off. This article might point you in the right direction to solving your issue. 4 SURPRISING REASONS WOMEN CAN’T LOSE WEIGHT

It seems to be a common practice for many gym goers to only work the muscles they see when they look in the mirror, (i.e., biceps, chest, and quads) and neglecting the muscles on the backside. Working the body in this manner can create imbalances in strength and poor posture which can lead to injury.

One way to make certain you train the body equally is to train opposing muscle groups together, (e.g., chest and back, biceps and triceps, or quadriceps and hamstrings). One of my favorite training protocols is “opposing muscle supersets”. Training two opposing muscles back to back without rest for three to four sets.

Whatever your method of training, don’t forget about the muscles you can’t see in the mirror!

Did you know it takes a 3500 calorie deficit to lose one pound of fat? Cutting out 500 calories a day from your regular eating plan should create a loss of one pound on the scale in one week; 4 pounds a month. If you also add a 250-500 calorie burning workout session to your daily routine, in addition to consuming 500 less calories per day, it should equate to a weekly loss of approximately 2 pounds or up to 8 pounds per month.

A few simple ways to cut 500 calories a day from your regular eating plan include cutting out sodas (2-3 per day), counting out your food item according to the serving size instead of pouring them into a bowl or eating straight from the bag and skipping the whip and opting for skim milk in those fancy coffee drinks.

A few simple ways to burn an extra 250-500 calories per day include running/walking 1-2 miles in roughly 15 – 30 minutes, jumping rope for 30-45 minutes, doing yardwork/housework for 90 minutes and our personal favorite, participating in a 30 minute Fast, Intense, Interval, Training team session at FIIT Training Center.

I want to thank all of my clients that have shared their past group fitness training and bootcamp experiences with me. It was your stories that inspired me to create a program that would not only be intense, but also safe, fun and extremely effective. I’ve spent the last two years testing and tweaking new ideas for what I wanted to be the “BEST” group training program ever! Today I’m proud to say…FIIT is finally here! So far…….so great!

FIIT - Fast Intense Interval Training

www.GetFIIT.com

Summer is right around the corner, why not make this one your best! No more wearing the long baggy shorts and big t-shirts at the pool…BREAK OUT THE BIKINI! With three months left until summer, you still have plenty of time to get in shape.

Here’s what you’ll need for your three-month weatherization kit:

- Resistance training - Exercise with weights at least 3x/week to build muscle and burn fat.
- Cardiovascular exercise - Get that heart rate up for at least 30 minutes a day to help create a calorie deficit and burn stored fat.

**Consider enrolling in one of our FIIT Team Training classes, where both resistance training and cardiovascular training are combined per the HIIT protocal**

- Healthy eating - Eat approx. 5x/day (small meals); a lean protein source with a low-glycemic carb.
- Calendar - Write down every week what you plan to do for activity; then cross it out once you’ve completed it.
- Food log - Enter into your journal every time you eat and drink; what, when, and how much.

Millions of people made a promise to themselves to lose weight and become more healthy and fit in 2011. We’re nearly eight weeks into the new year, and many people have found themselves resorting back to their unhealthy eating habits and non-active lifestyles. Why? Whatever the reason…DON”T GIVE UP! Get back in the game. Summer is right around the corner, and you have plenty of time to lose the fat, build the muscle, and start feeling GREAT again.

Here are a few tips to help get you back on track:

1. Make a promise! Commit to someone other than just yourself; a family member, friend, or co-worker. Being accountable to someone other than yourself will help keep your promise.

2. Have a plan! Make a monthly calendar that lists what activities you’re doing on each day of the week. Example: Monday-workout (upper body), Tuesday-cardio/abs, Wednesday-workout (lower body), Thursday-cardio/abs, etc. Plan on doing some type of physical activity at least six days a week.

3. Be patient! Don’t expect to see results over night. Most experts say it takes 21 days to make a habit. This is plenty of time to start seeing noticeable changes with your body.

4. Let FIIT help! Enroll in one of our FIIT Team Training classes today and start burning that stored fat and shaping those muscles! For more information please go to GetFIIT.com

Everyone knows that sleep is vital to our existence, but did you know that it also plays a very important role when it comes to losing fat?

My 12-week transformation clients are required to keep a daily log of their food intake. They annotate what they eat, the times they eat, water intake, and the amount of sleep they get each night. Why do I have them log their sleep? Well….if they’re not getting enough sleep (approximately 8 hours each night) it can effect their fat loss, muscle gain and physical performance.

Here’s an article on sleep and fat loss: Want To Lose Weight? Get Some Sleep