Quick Tips

· Avoid processed or refined carbohydrates

· Cold water is a great choice for boosting your metabolism. Your body uses extra calories heating up the cold water.

· Lose the booze. Extra calories from alcohol will only slow your weight loss.

· Make a grocery list. Make sure you have a complete list before you head to the grocery store so there is no temptation to stroll down the potato chips aisle!

· Weigh yourself only when you really have to. Use the fit of your clothing to judge your progress or simply ask a friend how you look.

Support

It can be very helpful to have support for your training program, whether it's from training partners, friends, or family. But it's also important to be sure that you follow your own training plan and needs. Because of this, we are offering group training sessions. Please email us for details.

If you work out with others, be careful that you don't get sucked into training at their intensity or for their duration. If you scheduled an easy day, but your buddy decides to hammer, you need to let go and follow your plan. All too often, training partners can encourage us to over- or under-train. Do what you need to do for your program.

Working Out While Sick

You've got a slight cough, your throat is sore, your nose is running, and you feel just the tiniest muscle ache. Should you work out? Will you recover faster if you do?

Many people believe that exercising will actually boost their immune system and help them recover more quickly. But some doctors disagree. Evidence is strong that if you are feeling fatigued, feverish or really stuffy, working out might make you feel worse. According to some physicians, there is a simple way to decide if you should work out or not. It's the neck up or neck down rule.

If your symptoms are from the neck up (i.e., sniffles, a runny nose, headache, and perhaps a very mild cough), it's probably fine to perform a mild workout. The key is to make sure you have no difficulty breathing during or after a workout. Definitely cut back, though. Experts agree that going at one-third your normal pace might be the best way to proceed. And if you feel worse a few hours later, give yourself a few days rest.

If you're symptoms are primarily neck down (i.e., a deep chest cough or fever), you should skip working out altogether until you feel better. Chest pain means you most likely have inflamed tissue in the lungs, and working out will cause an even worse inflammation. Sleep and rest are the better choice.

The Importance of Proper Technique

It's common to see people attempting to lift more weight than they can reasonably handle, especially when they are just beginning a fitness program. They try to work beyond their capacity in order to blast on the muscle as quickly as possible.  While it is important to strive to do better, using good technique will do the job more efficiently and with less chance of injury.

Generally speaking, if you’re lifting a weight correctly, you’ll feel tension through the target muscle, but no pain or discomfort in the associated joint.  Your movement should be precise and consistent from rep to rep, almost like you are a machine.

If you find yourself “shaking and quaking” under the weight, it’s probably too heavy relative to your current abilities.  And if it looks wrong, it probably is. For example, if the bar isn’t parallel to the floor when you squat, deadlift, or bench press, it means you’re applying more force with one limb than the other.

Don't be afraid or embarrassed to ask for tips or pointers from a more seasoned lifter or trainer. It's better to learn correctly at the beginning than to re-learn the correct form later on.

Ten Thousand Steps

As the old saying goes, the journey of a thousand miles begins with one step. How about aiming for 10,000?

An interesting way to make sure you are getting enough exercise to improve your health and fitness is to count the steps you take during the day. The target is 10,000. You can count them yourself (it´s a foot strike, so left-right is 2) or use a pedometer. The pedometer counts steps on the treadmill (walking and running), StairMaster, elliptical trainer, and pedal revs on the upright bike.

You´ll probably be surprised at the total by the end of each day, and this is a great motivational technique for your fitness workout. 10,000 steps can help control weight, as well as improving cardio fitness, cholesterol levels, blood pressure, and diabetes risk.

Strength Training for Weight Loss

Strength training includes any type of exercise where you work against resistance. This includes any movement using your own body weight, bands, tubes, resistance machines, or free weights. Incorporating a strength training routine into your weight loss program can help you lose weight. Resistance training is a great calorie burning exercise. On average, you will burn approximately 200-400 calories per session.

Another benefit of strength training is that your metabolic rate will stay elevated for some time after the workout. Some research studies show that metabolic rate can stay elevated for more than 12 hours. This means you are burning more calories, even at rest. However, the main advantage of strength training is that it preserves muscle, so as you lose weight, more of it comes from fat. If you continue resistance training for several months, you will gain muscle. Adding muscle is great because it takes more energy to fuel the extra muscle, with most of these calories coming from fat.

As with any new exercise start gradually. Begin lifting a couple of days a week using light weights at first. As your strength and confidence grow, you can increase the number of days you train, the amount of weight you use, or the number of exercises you do. An appropriately designed resistance training program can be an effective tool for weight loss.

The Importance of Stretching and Warming Up

Working out should be a challenge, but it definitely should not be painful. If you find yourself limping straight for the ice packs and Tylenol after working out, you are probably doing something wrong. Before you convince yourself you have a wonderful excuse to quit, evaluate your exercise program and seek advice from a knowledgeable Trainer.

Two important points people tend to minimize are warming up and stretching. These are a must. Warm up for about 10 minutes and then stretch lightly. The stretching before you workout should be light, as your muscles are cold. Never bounce or use jerky movements. This increases the likelihood of tearing your muscles. After working out, you can stretch more thoroughly. It is very important to stretch the muscles you have just worked in order get the most out of the exercise. This will lengthen the muscles and allow them to heal stronger and be more limber.

Taking a Break

If you are actively involved in a workout regimen, but are getting ready to go on vacation or have an extra heavy workload for your job over the next couple of weeks, instead of stopping your routine completely during that time, just cut back. Reducing your workout by even 50% will give you the break you need, but also make it much easier to get back to full speed than if you stopped exercising altogether.

Track Your Progress

Often when trying to get in shape, it seems like you are working hard and feeling sore, but getting nowhere. In actuality, changes are happening to your body, but you may not see them right away.

Begin keeping track of two things in particular: First, track your measurements. You will probably be surprised at the progress you've made within a matter of weeks. Second, track your routines so you can determine what is working for you, and what is not as successful. It also may be helpful to set a reasonable time frame for yourself, perhaps four to six weeks, and then check your progress.

By breaking it up into workable chunks of time, it will be easier for you to meet your goals and stay on track. You'll be encouraged and motivated to continue.

Give Yourself Time

It would be great to be able to jump right into a hard workout, feel great, and see instant results. However, it is important to be realistic about several things.

First, you need to understand that you more than likely will not (or should not) start out with a hard workout if you have not been in a regular exercise routine.
Start out slow and do not set yourself up for failure by expecting miracles overnight.

Getting fit takes time. With commitment, you will reach your goals.

Get Into the Groove

In order to help your fitness routine become a regular part of your life, include time for it in your daily schedule. Make working out a priority and look forward to it.

The best time of day to work out is not the same for everyone. Do it when you have the time and inclination. It may be in the morning, at lunchtime, or after work. By going to the gym at the best time for you, you'll be able to stay motivated and focused.

The Six Greatest Ab Exercises of All-Time

Sculpt rock-hard abs with these new takes on a few old classics

Long-Arm Weighted Crunch

This abs exercise targets your upper abs. Lie on your back with your knees bent and your feet flat on the floor. Hold a light dumbbell in each hand and extend your arms straight back beyond your head. Now crunch your rib cage toward your pelvis, keeping your shoulders still and your arms straight. Don't generate momentum with your arms. Perform 12 to 15 repetitions.

Seated Ab Crunch

Sit on the edge of a bench. Grip the edge of the pad and lean back slightly, extending your legs down and away and keeping your heels 4 to 6 inches off the floor. Bend your knees and slowly raise your legs toward your chest. At the same time, lean forward with your upper body, allowing your chest to approach your thighs. Return to the starting position. Perform three sets of 12 repetitions.

Corkscrew

This abs exercise targets both the lower abs and the obliques. Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up. Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.

Weighted One-Sided Crunch

This abs exercise targets both the upper abs and the obliques. Lie with your knees bent and your feet flat on the floor, and hold a dumbbell with both hands by your right shoulder. Curl your torso up and rotate to the left. Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder. Perform three sets of eight repetitions to each side.

Kneeling Cable Crunch

Kneel facing the pulley and hold the ends of a rope attached to the high cable along the sides of your face. Bend forward, aiming your chest at your pelvis. Return to the starting position, then repeat the movement, this time aiming your chest toward your left knee. Return, then repeat to your right. That's one repetition. Perform three sets of eight repetitions.

Crunch/Side-Bend Combo

This exercise targets both the upper abs and the obliques. Lie on your back with your knees bent, feet on the floor, and hands behind your ears. Curl up so your shoulder blades are off the floor. Bend at the waist to your left, aiming your left armpit toward your left hip. Straighten, then bend to your right. Lower yourself to the starting position and repeat. Perform three sets of eight repetitions to each side.