Feb, 9, 2015
We always have clients that come to us and say that they have been struggling to lose weight and keep it off for a long long time. It doesn’t have to be that way! Here is what I suggest and it really does work!
A common client question: I want to lose 20 pounds but have not been able to lose more than 8 pounds and am struggling because the weight is starting to creep back on! I exercise 6 days per week walking on the treadmill. I was advised to walk at a lower intensity for a longer time – is that good for weight loss? I try and life some weights one to two times a week for 20 minutes. I try to eat approximately 1200 calories but often sugar is my downfall. Any suggestions on what I can do lose the 20 pounds and keep it off? Please help! N.D.
As a Personal Trainer, the number one request I get from clients is to help them lose fat. It’s interesting to note that the general public is more health-conscious and the availability of healthy products has increased dramatically and yet, our population continues to get fatter. So why do we continue to gain weight?
Jan, 30, 2015
Here are some typical questions that a lot of people have during the January Fitness Rush:
My husband and I started a workout program and he is losing so much more fat than I am. We seem to be doing the same amount of exercise and both eating well, but the fat is just falling off him. What am I doing wrong? J.C, Vancouver, WA
You’re not doing anything wrong. Men just have it a little easier than women. For one reason, men have a lot more muscle mass than women. Since fat is burned inside of muscle tissue, once they start exercising they become a better fat burning machine. Secondly, men store the majority of their fat in their abdominal region which has the capacity to turn over and be burned more easily. Women store more fat in their hips and thighs which is more resistant to change. Keep plugging away and try not to compare yourself to your husband’s results. You’re doing a great thing for yourself and your relationship.
I’ve lost 20 pounds but I’m having such a hard time losing the last 10 pounds. What can I do to get over this plateau? J.C., Vancouver, WA
You’ll want to do whatever you can to increase your metabolism so that you burn more calories at rest and during exercise. One way to accomplish this is to develop more muscle. Muscle is where fat is burned so the more muscle you have on your body, the easier it is to lose weight. Be sure to participate in resistance training two to three days per week. Another way to rev your metabolism is to eat more.
Jan, 26, 2015
“Character is the ability to carry out a good resolution long after the excitement of the moment has passed.” – Cavett Robert
Well, we are a few weeks past the day when many of us resolved to make some positive changes in our lives. So if you want to be one of those that actually accomplish their goals in 2015, here’s some tips to follow that those who succeed adhere to…Achieving Your Fitness Goals in 2015 IS possible!
Step 1: Set SMART Goals!
Setting goals is the key to success – just ask any successful business person. But it’s not enough to say, “I want to get into shape”. Effective and realistic goals are Specific, Measurable, Attainable, Reward-based and have a Time frame. Here are some examples of SMART goal setting:
- Run on the treadmill for 20 minutes 3x/week so that by April 1st I’ve completed 25 workouts
- Register, train for and complete the Couve Clover Run on March 22nd
- Resistance train every Monday, Wednesday, and Friday so that by June 1st I’ve completed 50 workouts
- Register, train for and complete the Vancouver Half Marathon on June 21st
Posted in goal setting
Jan, 19, 2015
Some fitness enthusiasts complain that the more they workout, the hungrier they are and the more they eat counteracting the calories burned during their exercise sessions! A 30 minute workout will burn approximately 300 calories. The bad news is it can take just a few minutes to consume 300 calories. Some people make the mistake of thinking that since they exercise that gives them free reign to eat whatever they want. Unfortunately that’s not the case. If your goal is to lose weight, you need to practice healthy nutrition and portion control just like everyone else.
So, is working out making you hungrier?
Here are some tips for curbing your appetite when your workouts are making your ravenous.
- Be sure to eat a lot of fruits and vegetables as this will ensure you’re getting enough nutrients and fiber to keep you full longer and still performing at your best.
- An easy way to assure a balanced diet is to divide your plate into four parts. A quarter of the plate will be reserved for a starch (whole grain rice/pasta, bread, wrap), another quarter of the plate will be reserved for protein like chicken, salmon, lean beef or tofu, and the last half of the plate should be reserved for fruits and/or vegetables.
- Use a smaller plate.
Posted in fat loss, Nutrition
Jan, 12, 2015
It’s January and you’ll notice everyone is talking about fitness and New Year’s Resolutions. People are joining gyms, hiring trainers and signing up for specialty classes and programs. That all sounds great if you’ve got limited resources. But what do you do if your budget is a little tight and you need to get fitness on a budget? Well good news, fitness and health is not reserved just to the wealthy! So what do you do to achieve your New Year’s fitness resolutions and battle the bulge even though your wallet is skinny?
Let’s put first things first. The problem with anyone struggling financially is that it’s very easy to give up on making time and the budget for fitness. But fitness should be the last area of your life to put on the back burner and trim from the budget when finances are tight as it’s the very thing that is going to give you the energy and stamina to deal with any struggles you may have.
Jan, 5, 2015
The biggest surge in Fitness Club memberships is always January! After resolving to become more fit and healthy, many people will rely on the assistance of a health club to help get in shape. Unfortunately, according to IHRSA, the International Health, Racquet & Sports Association, 35% of people who join a fitness club quit each year with the most common reasons being the gym is overcrowded or they are not satisfied with the staff or the programs. So…choosing the right gym makes a huge difference!
Here’s some tips to help you when making your decisions so you are a user not a quitter!
- Take a tour or ask about a trial workout. Shop around. Don’t just join the first gym you visit – take your time, do your homework and make a wise decision
- If you notice every piece of equipment is being used and there are lots of line-ups, you may want to consider shopping around. Find out if the gym is always overcrowded or if there are times that are not quite as busy that fit into your schedule. Also observe the state of the equipment. Is it properly maintained or are there out-of-order signs posted on numerous machines?
Dec, 30, 2014
At this time of year, many of us will resolve to make some major changes in our lives. Maybe we’ll decide to start an exercise program, stop eating junk food, quit smoking or lose a substantial amount of weight. Regardless of the goal, have you ever wondered why most people set the same New Year’s Resolutions year after year? That’s because by March 1st, 80% of people have thrown in the towel on their original ambitions. With that kind of failure rate, I’m convinced that it’s not a problem with the person but rather the process. Most people set themselves up for failure before the clock even strikes midnight because they attempt to do too much too quickly. They don’t do any planning and they have no idea how to monitor their progress. When it comes to health and fitness, your chances for success will improve dramatically if you approach things differently.
Its a New Year, New You!
Write down all the reasons you’re not satisfied with your present situation. Write down what will happen if you don’t make some changes to your lifestyle.
For example, none of your clothes fit, you have no energy, your blood pressure has risen, you can’t sit comfortably in chairs, you feel embarrassed to wear a bathing suit, you keep gaining more and more weight every year, you cholesterol is getting out of control, you could actually die…
Posted in goal setting
Dec, 19, 2014
Do you have an avid exerciser or sports fan on your holiday shopping list? Well, you don’t have a ton of time to find a gift that they’ll completely love so here are the Top 10 ideas that any fitness fanatic would appreciate.
Last Minute Gifts for Fitness Fanatics
The best thing in the world after a tough workout is a massage so this gift will be greatly appreciated. You can pick up a gift certificate at most local spas and most offer special holiday packages. If you’re feeling a bit generous, consider purchasing a day-at-the-spa package that often includes massage, body wrap, facial, manicure, pedicure and steam bath.
2. Race Entry
Register you and your loved one for an upcoming run or triathlon. It will jump-start your New Year Resolutions and it’s something you can train for together!
3. Fitness Program Registration
Do you know someone who’s always wanted to join a running clinic,
Posted in Fitness, holiday
Dec, 15, 2014
This is the time of year for holiday parties, community events and family get-togethers! It’s all so much fun but it’s going to take more than will-power to make sure your holiday season is healthy and doesn’t completely sabotage your fitness goals. You CAN party and still stay fit!
Let’s face it – when a table full of goodies is staring you right in your face and you know this may be your last chance to indulge in your favorite holiday treat until next Christmas, it’s difficult if not impossible to stick to your program. Instead you have to establish some guidelines and use a little “give and take.” For example:
- At tonight’s party I’ll drink 2 glasses of water for every glass of wine.
- First I’ll fill my plate with fruits and vegetables and then go back for more food.
- I will make sure that I engage in conversation away from the table of food.
- I’ll make sure that my pot-luck contribution is a healthy choice so
Dec, 8, 2014
During the holidays, we can get so busy decorating the house, buying presents, attending parties, and entertaining guests that the last thing on our minds is our exercise program. But if you’ve worked hard all year to achieve your current fitness level, the last thing you want to do is take the “all or nothing” approach during the holidays. Starting from scratch come January is never fun!
Having a few days off from exercise over the holidays is OK. It may help give your mind and body a rest and help to motivate you to work harder in the New Year. But, if you don’t want to get out of the rhythm of your exercise commitment, here’s a few tips to help you stick to your program when there are so many other responsibilities demanding your attention (quick workouts during the holidays is key):
Reduce your frequency and time:
- If your program usually calls for 5 workouts a week, reduce it to 2 or 3 good, solid workouts during the busy weeks ahead. If you normally perform an hour workout, reduce it to a 30-minute hard effort. If you normally do 3 sets of each weight lifting exercise, reduce it to one good set. Studies show that if you just do 1-2 hard workouts a week during a busy season, you can maintain your current fitness level for a number of weeks. So instead of doing nothing, do something but do it good!
Workout at home: