Archive for the ‘General Fitness’ Category

Six steps to achieving your fitness and weight loss goals

Friday, January 20th, 2012

All too often, people believe that the expense of paying for a new gym membership will be enough motivation to work out on a regular basis and help create a fit and healthy result. Unfortunately, while this may initially work to get them into the gym, the lack of creating a well thought out plan will ultimately end in not reaching the goals they were originally seeking.

If there is anything my 20 years as a personal trainer has taught me, it’s that people who have the most success in accomplishing their fitness goals are the ones who take the time to create a plan that clearly defines what they would like to achieve, explains what they are going to do to achieve it, and provides a way to keep track of their progress until they achieve it. This plan is the crucial difference in the success or failure of reaching their goals – and it’s the crucial difference in reaching yours.

So, how do you go about creating this plan? It’s easy. Follow these six steps – the same six steps I use with each of my own clients – and you’ll be well on your way to achieving your personal fitness goals.

Step 1: Buy a journal

It doesn’t have to be something fancy – even something as simple as a plain three ring binder will work, as long as you’ll be able to use it to document your plan and keep track of your success.

In your journal, you will assess yourself and determine your goals, create a contract with yourself to keep on track, define your long-term and short-term goals, and keep track of your progress on a daily basis.

Step 2: Assess yourself

In your journal, create a list of areas you would like to analyze on your way to creating your personal fitness plan. Rate these areas 1, 2, 3, 4, or 5 (1=good, 5=poor). This will be your starting point of enlightenment in your journey for better health.

Some areas I usually like to assess are:

_____ Morning Energy _____ Stress Management
_____ Evening Energy _____ Time Management
_____ Posture _____ Cardiovascular Fitness
_____ Strength _____ Flexibility
_____ Weight Management _____ Eating Habits
_____ Balanced Lifestyle _____ Social Life
_____ Personal Lifestyle _____ Habit Changing

From your answers, you can determine what areas need to be worked on the most and create your goals for the future.

Step 3: Create a contract

After determining what areas you would like to improve upon, create a contract with yourself to improve those areas. This contract makes you accountable for the goals you have set.

Put this contract in a place where you will see it on a regular basis – on your closet door, on your bathroom mirror, in your daily planner. Looking at your contract often will remind you of what you are trying to achieve.

The following is an example of a simple contract that you may want to use:

I, ____________________________________, agree to accomplish (the goal) before ________________ (date), and formally contract myself to achieve this goal. This goal is challenging but reachable, and I accept the challenge.

Fill this out for each goal you choose to work on.

Step 4: Determine long-term goals

Your long-term goals are the things you would like to accomplish in 1 to 5 years. These are the end result – your target goals. Include with your long-term goals what you will do to help attain those goals.

For example, if you are 50 pounds overweight, your goal may be to lose 50 pounds in 1 year. Another example may be to run a marathon in 3 years. You may even have less specific goals in mind such as to just become more disciplined with your workouts and keep motivated to stay fit.

Whatever your long-term goals are, make sure you list them even if they seem unattainable to you right now. Knowing what you are working to accomplish will help you to stay focused on your way to meeting that goal.

Step 5: Determine short-term goals

Your short-term goals are the pieces of the puzzle that will support reaching your long-term goals. These should be very specific and realistic goals that will incrementally take you to achieving your final long-term goals.

For example, if your long-term goal is to lose 50 pounds, your short-term goal may be to lose 10 pounds by the end of the month. If your long-term goal is to run a marathon, your short-term goal may be to run 5 miles by the end of the month.

Short-term goals should generally be reassessed every 8 to 12 weeks, and make changes and adjustments as necessary to help accomplish the long-term goals.

Step 6: Create an action plan

An action plan is an evaluation of your short-terms goals, the barriers you will face in achieving those goals, and what you will do get past the barrier and achieve your goal.

Creating an action plan will help you to visualize what it’s going to take to accomplish your short-term goals, which will in turn help you to achieve your final long-term goals.

Here is an example of how you might want to set up you short term goals, barriers and actions:

Short-Term Goal: Lose 3% body fat and 15 pounds in three months

Goal Barrier Action

Train with weight 3 days a week Motivation Schedule it
Cardio training 3 days a week Motivation Schedule it
Plan out meals each week Time and preparation Pick one day to shop each week and put it onto the calendar
Start a new meal plan Feeling deprived can cause binges Talk with someone to understand emotional eating

Using a calendar is a great way to set reminders for your workouts and shopping days. Anything that will remind you and support you in your new habits will help to create a sense of accomplishment until it is part of your new lifestyle.

Step 7: Reward yourself

I know this was a six-step plan… but every successful achievement deserves a reward! When you reach your goal, be sure to treat yourself to a reward for taking the steps necessary to create the changes needed to accomplish your goals. Celebrate!

Carolyn Phillips, founder and CEO of Fit Behavior (http://www.fitbehavior.com)

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10 Energy Zappers

Saturday, October 1st, 2011

If you notice that your day to day energy levels seem to be less than exuberant from the moment you get out of bed; your lack of energy may not be related to lack of sleep.  Many times the root causes are not addressed and could be connected to other health related issues or daily lifestyle choices. Check out these top ten energy zappers and solutions for you to consider.

1. Food Allergies can cause fatigue. If you feel especially tired after meals on a regular basis, notice what you ate 30 minutes to an hour earlier. You may want to make an appointment with an allergist who specializes in diagnosing and treating allergies. If you try to eliminate foods on your own, you can risk removing too many nutrients from the foods you are eliminating.

 2. Sluggish Thyroid. A common sign that your thyroid is not functioning normally is fatigue. The thyroid gland produces hormones that control your metabolism.  Higher energy during your day will be the result of an efficient metabolism. As many as 10 percent Americans are currently undiagnosed. A woman faces as high as a one in five chance of developing thyroid problems during her lifetime, (seven times more often than men). Consider a blood test to determine if you have hypothyroidism.  

3. Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to your tissues. Having anemia may make you feel exhausted. Your doctor can do a blood test to see if you are anemic. If you are anemic, you can typically correct the problem with iron or vitamin supplements and change in diet.

 4. Dehydration. This is an often overlooked cause of fatigue. Dehydration, even at minor levels, causes the body systems to slow down; this makes you feel sluggish, tired, irritable and less productive If you need a quick energy boost, drink one or two glasses of water. Drinking water also has other benefits, such as avoiding headaches and increasing metabolism.

5. Stress.  Life is stressful, but many of us make it worse by overfilling our schedules and trying to do it all.  Reducing stress—external or internal will reduce free radical damage, slow down the aging process and increase your energy and mental capacity. If you want your body to look and feel better, have more energy, and want to develop a stronger immune system, it is essential to work on ways to reduce your stress. Figure out what is most important to you and cut out the rest. Learn to say no. Try out a few of these techniques to improve your ability to deal with stress: yoga, meditation, acupuncture, and nutrition.  

 6. Sugar. A quick sugar fix may result in a necessary nap! Excess sugar consumption causes inflammation in your body, which leads to a sharp spike in insulin levels. It accelerates the aging process and increases the risks of heart disease, every form of cancer, memory loss and energy drain. If you choose to eat sugar, combine it with foods that have monounsaturated fats, such as nuts, olive oil and avocado’s. Fiber is also good since it aids in slowing down sugar absorption.  Fiber foods are found in certain fruits, vegetables, whole grains, nuts and beans.  Protein, too, aids in better sugar absorption.  Include protein foods such as egg whites, chicken, fish, and nuts.

7.  Oxygen increases energy available for your brain and muscles. Many of us have shallow breathing most of the time. Build in mini-breaks during your day, take three deep breaths and release them slowly to relieve stress. Good posture opens the chest cavity and increases oxygen intake. One of the biggest culprits for bad posture is sitting at your desk all day without break. Take a break once an hour. Take a mini-breathing-break, climb a stairway or stretch.  

8- Lack of Exercise. If you’re feeling lethargic: get your blood pumping. A brisk 30-minute walk can help you calm down and provide a quick pick-you-up. Cardiovascular exercise delivers oxygen and nutrients to your tissues. When your heart and lungs work more efficiently, you have more energy to complete your day with ease.  Looking to for a time saving workout?  Try circuit training, which combines strength training and cardiovascular activities and provides a more time-efficient workout than traditional aerobic and weight training sessions. In just 30 minutes, you can improve your mood, feel happier and more relaxed and boost your self-confidence and self esteem and increase your day to day energy levels.

9-Nutrition is a key ingredient in having lots of energy and optimizing brain chemistry for mental clarity. When you skip meals and snacks, you may think you are training your body to ignore hunger signals; however, when you don’t eat regularly, your blood sugar level drops, and your energy levels pay the price.

10- Processed Foods It is easy to snack from the vending machine or hit the fast food drive-through for a quick food fix. These choices typically serve up the unhealthiest options for nutrition. Pack a lunch that includes organic foods and avoid processed foods, which have chemicals, decrease vitality and lead to overeating at the end of your day because they lack nutrients. Become a “food detective” and study food labels. A good rule of thumb is this: If a food item has a long list of ingredients you can’t pronounce, there’s probably more than one ingredient in it that could be harmful to your health and will zap your day of energy.

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Soft Tissue Fitness at Home

Monday, September 26th, 2011

Do you feel the need for a little TLC at the end of a long hard tension filled day?  There are home therapies that you may want to try to relieve soft tissue stress. Soft tissue consists of muscles, tendons, ligaments, fascia (tough connective tissue that covers the entire body).

People who live with the soft tissue pain are usually part of a bigger problem.

Primary factors resulting in soft tissue strain:

• Persistent muscular contraction, strain or overuse (emotional or physical cause) -Sitting at a desk all day, over training at the gym etc.

• Trauma (local inflammatory reaction) - Injury

• Adverse environmental conditions - Cold, heat, damp

• Prolonged immobility -Laying on a couch for long periods of time regularly

• Systemic biochemical imbalance - Hormonal, nutritional

• Muscle imbalances work etc. - Using the same muscles everyday for work or sports

There are several factors that you may need to correct for long term healthy soft tissue. Consider an initial consultation with a physical therapist, massage therapist and acupuncture/acupressure professional to determine the best path to healthy soft tissue. Home therapies including acupressure, reflexology and trigger point are available as part of a daily routine.

Acupressure was used 4,000 years ago used to heal the body and mind. Acupressure stimulates points on the body to increase energy and blood flow increasing nutrients and oxygen to the painful areas. Studies have shown lower blood pressure benefits. Acupressure may even induce the release of endorphins and oxytocin, the body’s own pain-relieving and happiness hormones.

Yantra Mat http://www.yantraway.com. Yantra Mat’s 8,820 acupressure points provoke increase in blood flow. In minutes, you’ll feel warmth along the parts of your body touching the mat. It only takes 10-20 minutes a day.

Reflexology applies pressure to specific zones on the body to create an analgesic effect (pain relief).

Stress balls The action of squeezing and releasing the balls acts on the reflexology points in the hand, and long reaching beneficial effects on the body. It’s great at the office ward off repetitive strain injuries and it’s beneficial for people suffering with arthritis.

Trigger point – Trigger points are tender to touch. However, every tender area isn’t a trigger point. Tender points are areas of congestion where tissue may be lacking blood flow, or there may be a lot of scar tissue matted down in the particular area of stress.

Foam rollers Many people like to take the foam roller and roll back and forth on it. This is okay because it helps to address the fascia, improves circulation to the tissue, and breaks up adhesions. However, if you want to address the trigger point, you need to stop on the tender area that is referring pain and hold your pressure until it begins to release and the pain starts to dissipate. 10- 12 seconds. A good source for trigger point and roller use: The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief by Clair Davies.

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The All In One Workout Under For $100!

Wednesday, November 17th, 2010

Are you looking to save time and money?  These five pieces of equipment are all sold for under $100. The best part is that each of these pieces of equipment can give you a full ½ hour intense workout using only one piece of equipment.  You might want to hire a trainer for a few sessions to learn how to use them, get ideas and routines from videos, and Google gives many variations on workouts to keep your workouts fresh.

1- Kettlebell- $10-$100
A kettle bell is one of the most effective tools for getting in shape. The weight is centered below the handle. When you swing the kettle bell, nearly every muscle in your body has to work hard to counteract the momentum. This can be not only a great strength and conditioning workout, but also a cardiovascular challenge!
Because kettle bells are so versatile and portable, you can take them with you to the gym, do it in your home, take them to the park or anywhere that has a small open spot.
The cost of a kettle bell can run an average of $10-$100, depending on the weight purchased. I bought mine at Big Lots and saved a bundle. I would suggest you ask a trainer for advice on the amount of weight you should purchase. You can get kettle bell as low as 5lbs. and as high at 60lbs.


2- Medicine ball- $20-50.
Medicine ball can be used for circuit training(strength and cardio), plyometrics (power) and strength training.
For the most part, medicine balls are between 2-25 pounds and the standard ones are approximately size of a basketball. They come in different textures and different sizes. A medicine ball can be fitted with, or without, a handle (or two). Other variations, known as powerballs or slamballs, may have a rope running through the ball.

The cost of a medicine can run an average of $20-50. This product can be found on line, at Target, or go to the Big Lots (again you best bet for price). I would suggest you ask a trainer for advice on the amount of weight you should purchase. You can also Google a great workout routine.

3-Bozu average of $100
The BOSU acronym stands for “Both sides utilized,” or as “Both sides up.” The Bosu has one side that is completely flat, and can lie flat on the ground. The opposite side is the ball side, which is essentially an exercise ball cut in half.
The BOSU is a versatile piece of equipment .The BOSU is a challenge for balance. Your body is forced to recruit numerous core and stabilizing muscles in order balance. You can also perform high impact jumping on the bozu for cardio workout. When jumping on the BOSU, you challenge core stabilization as well as hip, leg and ankle stabilization. You can also do multiple exercises that combine strength activities for lower and upper body workouts.
This is a one size fits all piece of equipment. The cost can run an average of $100. This product can be found on line, Target, Wal-Mart, or many of your sporting good stores. You might even find a good deal at the used sporting goods stores in your town. A good starting workout might be with a trainer, but the are plenty of great videos and of course Google at no costs at all.

4- Resistance Bands$10-$20
These are very light weight, durable elastic bands with handles on each end Tubing is elastic resistance that can be used to create simple and effective exercise resistance training programs that you can do anywhere.

This type of resistance training enables you to work all major muscle groups. Unlike weight machines where your body has to adapt to the path of motion provided by the given machine, tubing provides you with exercises that adapt to the way your body is structured.
There are many different resistance tubing offered for the upper and lower body. The cost can run an average of $10-$20. This product can be found on line, Target, Wal-Mart, or many of your sporting good stores.

5-Resist a ball $30- $40
This inexpensive and versatile Ball can be used by all, regardless of age or fitness level. Due to its round shape, the workout ball consistently challenges balance while targeting specific muscles or groups of muscles.
The Resist-A-Ball exercises provide a total body workout. Abdominal, back and trunk work is an integral part of Resist-A-Ball workout. There are at least 200 exercises that can be done on the ball.
Choosing the right size is a key element to a purchase of a ball. To size your ball, sit on the ball. Your knees need to be parallel with the height of the ball when they are in a 90 degree angle. There other important element in purchasing a ball is to make sure it is a burst proof ball. You make find a cheap ball for $10…but buyers beware. This product can be found on line, Target, Wal-Mart, or many of your sporting good stores.

These make great gifts for the holidays, birthdays, or a treat for you.  Throw in a gift certificate at Fit Behavior to learn how to use the equipment for $39!  Call 860-529-9867.

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Get Moving!

Thursday, October 28th, 2010

While portions have expanded and calorie consumption has increased dramatically, our daily lifestyle habits have changed to burn fewer calories.

This should tell you something about why our nation is overweight. 78% of Americans are not meeting basic activity level recommendations, 25% are completely sedentary and the typical person spends about 40 hours per week in front of the TV, computer and videogames. It is remarkable how people will find so many ways to decrease activity output vs. finding simple ways to increase daily movement to live a life that is almost entirely sedentary except for career demands.

Mobility is essential to our health in many ways. Not all exercise, lifestyle and movement should be just about looking good. Healthy lifestyles also impact, osteoporosis, over all mobility, body mass, heart and lung capacity and depression and overall quality of life. For these reasons alone we should be inspired to MOVE!

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What is 30FIT Group Personal Training?

Wednesday, October 20th, 2010

30 Fit Programs:
Looking for a time efficient and cost effective program to get results? Consider our 30FIT Group personal training program. 30FIT is an intense and affective 30 minute workout that includes both your cardiovascular and weight training components of fitness. The intensity levels are high to challenge you, yet can be modified by the personal trainer to accommodate your personal level of fitness and work around previous injuries.

30FIT includes four workouts a week for the same price as a one hour personal training workout! There are only one to five people in a workout session. You can book 30Fit workouts Monday through Friday 7:30 AM to 8:00PM at your convince! Times on Saturday are available as well.

Every day is a different work out so you will never get bored! Workouts consist of boot camp, functional training, plyo metrics, cardio kick, compound training a variety of workouts to inspire and keep you focused. Group training includes kettle bells, ropes, weights, steps, heavy balls, TRX, and all the latest and up to date equipment to get you fit!

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Are you motivated?

Sunday, October 4th, 2009

People who are stressed out regularly, overweight and have chronic injuries are this way because of the lifestyle they lead on a daily basis and typically for several years. There is a blissful, hopeful, and typical fantasy period in which everyone is motivated when they start a diet or fitness program. The reality is that motivation is a feeling that always fades. A person will be left with the reality of generally returning to old habits, mind sets and lifestyles. That is why diets don’t work and people stop working out. People generally come in very motivated, that’s what gets a person started. When the honey moon period is over most people will go right back to their old ways.

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Weight Training is NOt Just for Toning

Wednesday, August 26th, 2009

It is proven whether you’re 20- 40- or 70, weight training with proper nutrition can strengthen bone density and reduce the risk of osteoporosis with weight management. Weight bearing exercise can slow the aging process of the skeletal structure.

 
Weight training also supports your joint structure which is a major prevention for future joint problems with knees, shoulders, and back. For instance, the main vertebral column’s support is our back muscles. As we age and muscles atrophy (without use), the support of the column becomes weaker. The spine can begin to compress on nerves and disks wear away. Weight training will build the back muscles and continue to support the spine. This can help prevent or avoid many back imbalances and injuries.

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A Support System for Success

Thursday, July 16th, 2009

Who ever said being healthy should be easy, or it should just come natural?

A common trait among individuals who make and keep healthy lifestyle changes is that they have a strong network of friends, family, places, and programs that they can rely on to keep them motivated and inspired to help them in their participation and continued success. Many people think that if they fall of the wagon, if they don’t achieve success fast and easy, or if they become bored and monotonous, they should just quit. Healthy people who have developed life long weight control and good health have developed HABITS. They all have excellent support systems to help them along the way.

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What’s new in group fitness?

Tuesday, May 26th, 2009

Hot and Spicy Group Fitness Classes

If you haven’t been to a group fitness class in a while, you may be surprised to find the fun factor is now part of the fitness experience.   The fitness industry seems to be integrating all types of dance, sports, and health concepts to blend together an experience that will not only offer a great workout but also bring in the fun factor to exercise.

 

Whatever you are looking to accomplish you can find classes that will help you meet your goals.  Whether you’re looking to get stretched and become more flexible, tone your body, challenge your mind, strengthen your heart or build your bone density, the new generation of group fitness classes will pleasantly surprise you in the creative approaches these classes are offering up.  

 

Top eight fun and fabulous classes happening at Fit Behavior and around the world:

  1. Zumba- Is a fusion of Latin and International music that creates a dynamic, exciting, and effective work out.  Easy to follow and fun to do! http://www.wfsb.com/video/19251513/index.html
  2. Belly Dance Fusion- The focus of this class is to improve abdominal and core muscles as well as work up a sweat to burn calories. Belly dancing has been around for centuries and now is being offered in the fitness world as a fun alternative.  http://www.wfsb.com/video/19065706/index.html
  3. Chair-licious- Ladies get ready to start the hottest workout! Tone your body, increase your self-confidence, lose weight, improve your relationship, self expression, and overall empowerment.   You don’t need dance experience! http://www.wfsb.com/video/19515728/index.html
  4. Boot Camp Kick Classes- Utilizing kicks and punches to tone and condition your muscles and punch your stress away.
  5. Yoga Flow Fitness- Creative eclectic blends of many yogic traditions and styles. In this class, you will strengthen core muscles, improve flexibility, ease lower back pain and improve breathing capacity and stamina.
  6. Hot Iron-A time saving group weight training class in a half hour. Great full body work-out! High reps will ultra tone your body.
  7. African Dance Drumming-highly energetic and playful African Dance moves to keep you in shape and fit.
  8. Total Body Toning Pilates-Cross-training techniques using resistance bands, weights, and Pilates moves to improve muscular strength and body toning.

 

Come to Fit Behavior in Avon or Rocky Hill to try a class for free (new clients only).  Our class schedule can be viewed at http://www.fitbehavior.com/classes-rocky-hill.php. Another cool benefit of Fit Behavior’s classes is that there are no monthly or membership fees.  You can sign up for one class a week or six classes a week. Pay only for what you choose to participate in. 

 

What ever class you choose to have fun with, the focus on weight loss is foremost in many people’s minds.  Join me next week when I discuss factors that will help improve your chances at losing weight and getting in shape.

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