My Fitness Bucket List

Today's blog is courtesy of our trainer, April Crosby.  Check out what is on her "fitness bucket list"!!

Almost everyone has a bucket list, right?  Climb Mt. Kilimanjaro, sail around the world, have dinner with [enter a famous person's name]....etc.  Do you have a "fitness" bucket list?  You should!  We all have dreams and aspirations of completing something fantastic, even if it is only fantastic in our own eyes.  I have a fitness bucket list and I would like to share with you 5 of my current list items.  Now remember, this list is not all inclusive and some of you may find these silly or crazy but remember...this is MY list!!

1.  Perform 10 unassisted pull-ups with proper form.
Those of you who know me or see me working out in the gym, know that this is a nemesis of mine.  I am able to do a couple pull-ups but that's it.  I consider myself to be somewhat strong in my upper body, so my big question (to myself) is, "Why can't I do 10 pull-ups?!?!?".  To me it is very frustrating and it is the number one item on my fitness bucket list.  Some day it will happen!!

2.  Do a handstand (without the help of the wall).
Aside from the fact that handstands make my sinuses and head hurt, I love the feel of my upper body strength holding me up during a wall-assisted handstand.  A friend of mine walks on his hands across the room with very little difficulty.  I have to say, I am so jealous.  This may seem like a weird thing to put on a bucket list but, darn it, I want to be able to do that!  I am tired of taking two or three tries, near a wall, to get my feet up and perform a handstand.  Once I'm up there I'm OK...it's just getting to that point that is tough.

3.  Complete a 2nd Tough Mudder event...IN NORMAL WEATHER.
If you live in Kentucky, as do I, and you were around a couple years ago when the Tough Mudder event was held near Elizabethtown, Kentucky, in September, you probably heard at least one or two people talk about that event held on Saturday.  Let me give you a little background in case you aren't familiar with what happened.  It was mid-September and the weather was beautiful...until Saturday, the day of the event.  I think the temperature dropped from the 80s to the 40s overnight.  It was EXTREMELY cold and we had to cover 12+ miles at an ATV park/course.  Let me tell you, jumping in a dumpster of ice water when it's barely 40 degrees is NOT FUN!  I know, I signed up for the race so "suck it up, April", right?  Well I did and I completed the Tough Mudder...body cramping and all!  A lot of participants were carried off on stretchers, not because of the obstacles but because of the extreme temperature.  Needless to say, I WILL do another Tough Mudder but I will choose the climate/state carefully!!

4.  Set a new PR (personal record) in a half-marathon.
I have run 6 half marathons...some good, some not-so-good.  I set a PR on a course here in Kentucky that is beautiful, yet challenging.  Oh, did I mention I never trained for the race AND I signed up for the race the night before when my friend was picking up her race packet??  That was not bragging, OK well maybe a little!  I was so proud of my time that I thought, hmmm, what if I had actually trained for that course??  It will happen because it's on my bucket list.

5.  Improve my back bends in yoga.
I have 3 herniated discs in my low back (check out my previous blog about it HERE) that limits my activity.  Yoga has been a huge help for me but I am still lacking the flexibility in my low back to comfortably perform back bends.  Now, I am not talking about rolling myself into a ball, bending backwards.  Some days, just a little extension in my low back (i.e., back bend) is painful.  So on my bucket list, I want to be able to perform some back bends pain-free.  I will accomplish this one, even if it's only a small back bend, but I am determined to make this happen.

Well, there you have it, 5 of my "Fitness Bucket List" items.  I love checking things off of lists so you can be these will be checked off at some point.  Hopefully at least one of these will be checked off in 2014!  So what's on your bucket list??

The Thrill of Virtual Running

I bet that title just made you go, "huh?".  Virtual running...sounds a little like an oxymoron.  However, it is real and you really do run (or jog, or walk or run/walk).  Virtual running is a fairly new concept in the road race world.  Organizations such as "Will Run for Bling" are now allowing people to run/walk/jog on their own and still help charities/organizations.  This is nice for people who may be intimidated by competing with other runners yet it gives people a goal to work towards.

So how does it work?  Well, first you can go to a virtual running website (i.e., Will Run for Bling) and peruse the list of upcoming virtual races.  Sign up for the one that tickles your fancy then hit the road or the treadmill.  You submit your finishing info and they send you "bling", which may be anything from a customized race bib to medals to t-shirts.  It's that easy!!

So the next time you are thinking about what your next fitness goal will be, consider virtual racing.  Compete against your friends or neighbors or just yourself.  Help various organizations and have fun at your own pace.  Try it today!! 

 

The Myths and Facts About Fighting Obesity: What Is Scientifically Sound?

There are many ideas circulating about the best way to promote fat loss, change lifestyles, and maintain the changes you make. Today, let’s look at a few of the popular ideas surrounding weight management.

• Small lifestyle changes are enough to lose a significant amount of weight and keep it off. 
  

Though efforts like parking further from your destination are a good place to start, latest research is showing that this may not help as much as we would like to think. The fact is that the amount of time in which we are sedentary greatly outweighs the effort of walking 20 extra yards once a day. Experts say once again the most effective means of substantial weight loss and management is consistent dietary management and exercise. 

•  Setting realistic goals is the best approach. 
  

The current thought about goal setting is to create a small manageable goal and progress once that goal is reached; however leading fitness professionals are recommending a more progressive approach. Personal trainers are familiar with this concept, and there is no reason that you should not be too: micro goals and macro goals. Set a higher weight loss goal but then break it down into smaller goals. This will allow you to celebrate small successes while continually challenging you to meet your true goal.  Click HERE to review a previous blog entry on goal setting.

• Rapid weight loss is always bad. 
  

Researchers are saying this is not always true. The key is finding a program that is sustainable.

• Regularly eating breakfast prevents obesity. 
  

Researchers have found that a person’s baseline breakfast habits set the nutritional standards for the rest of the day. So a healthy breakfast fostered healthier eating for the remainder of the day, but an unhealthy breakfast led to poor meal choices for the duration of the day.  Click HERE to read a blog about eating breakfast.

• Eating more fruits and veggies results in weight loss. 
  

Research has concluded that there is no evidence to support or reject this theory. Eating fruits and veggies allows you to reap the nutritional benefits, but if the key in weight loss is creating a calorie deficit. 

Still frustrated and confused about how to go about losing weight the safe and effective way?  Schedule an appointment with one of our trainers AND one of our nutrition specialists.  Let's talk about what got you to where you are today and how we can help you with your "scientific body transformation".  Remember, all you have to do is ask for help...we won't turn you away.

This blog was adapted from: "What Really Works In fighting Obesity."  IDEA Fitness Journal. Jan 2014 pp 16-17

Tips For Getting Through Your Toughest Workout

I'm battling a set of depth jumps on minute 36 and I'm getting my butt handed to me. I'm breathing heavily, sweat is dripping onto the rug, and my wet-noodle legs might not allow me to clear the next invisible gap Tony Horton insists I leap over.  I want to quit and do something—anything—else instead of finish what is left of the workout.  But I don't.  For some reason, it's important that I prove to you, a stranger, that I'm no quitter!

Trouble is, that's not entirely true.  Although I stuck this one out, I bail on my workouts more often that I'd like to admit.  I'm too tired.  I'm too pressed for time. I'm already too ripped.  Okay, that last one's an overstatement, but you get the idea: I manufacture reasons as to why stopping makes more sense than continuing.

I'm not sure why I do that, or more importantly, how to reverse the process. Thankfully, sports psychologist Dr. JoAnn Dahlkoetter, author of Sports Psychology Coaching for Your Performing Edge: Mental Training for Performance in Sports, Business, and Life, does. Dr. Dahlkoetter has worked with handfuls of top-level athletes—including five Olympic gold medal winners—as well as countless people who simply want to live healthily and look halfway decent naked. She also won the San Francisco Marathon in 1980.  She knows a thing or two about how to make it through your toughest workouts.

1. Mentally Prepare
"People can fail from not being in touch with their bodies," she says. Some PROMATx workouts will wipe you out.  But understanding, embracing, and anticipating that you've signed up to tackle a ball-busting workout can help you size up the challenge and muster the fortitude required to overcome it.

2. Find a Workout Buddy
If during a grueling workout you find yourself taking a break from taking a break after you just got finished taking a break, consider recruiting someone to train with you. Researchers at Kansas State University found that people who train with a more skilled workout partner, who doesn't cheerlead you through the workouts, worked out for longer periods of time.  That's because this competitive attitude supposedly makes you not want to feel like the "weak link" and encourages you to work harder.

3. Get into a Routine
Make your workout session as much of a priority as you would other important daily activities, like brushing your teeth, getting to work on time, or DVRing America's Got Talent. "Build a routine so you're doing [your workout] at the same time each day", Dr. Dahlkoetter suggests. "If you don't have a routine, the workout becomes a low priority that might get overlooked."

4. Make Your Goals Specific
Instead of saying you want to "lose weight" or "look better," come up with specific goals you want to accomplish, like "losing six pounds," or "finally fitting into my wrestling singlet from college."  Those details will offer you something tangible to strive for.  The S.M.A.R.T. (specific, measurable, achievable, realistic, and time-targeted) goal technique has proven to be popular and effective for constructing a plan of attack, whether you're tackling work projects or getting through a workout.  Click HERE to read about how to set S.M.A.R.T. goals.

5. Use the 3 Ps
It sounds pretty hippie, but Dr. Dahlkoetter has "Three Ps"—Positive Images, Power Words, and Present Focus—that can actually help.  Studies show that athletes who visualize themselves winning are more likely to succeed.  Visualize the whole process, from going to bed at the right time to finishing your workout, and you'll be more likely to get through it, improving your overall concentration in the process.  Then, create some "Power Words" to help you push through those super-tough moments. I'm usually spewing four-letter words after about 25 minutes of most of my workouts.  Instead, try this exercise: On a piece of paper, write all of your excuses, self-doubts, and negative thoughts about the workout on the left side. Then, on the right side, write what the opposite of that would be. For example: If you write you're "too tired" on the left side, write your "mind and body are stronger and healthier each day" on the right. When you're lagging, tell yourself those things you've written on the right side of the paper. And, finally, focus on the present. 

From worrying about work to your kids to whether the Kentucky Wildcats are going to make it to the Final Four (go Big Blue!), we all have plenty of daily stresses to contend with. But your workout shouldn't be one of them; in fact, it might be the only hour of the day you get to focus entirely on yourself. To do that and offer your best effort, you need to be present from beginning to end. That said, during your wall sits or another difficult move that doesn't pose a high risk of injury, feel free to let your mind wander to your "happy place."

Beat the Second-Week Slump

Last week, you were feeling gung ho and ready to tackle your weight-loss goals head-on. This week? Not so much. You're tired, you're hungry, and you're aching in places you didn't even know existed. But before you lose all motivation, take heart—the second week is supposed to suck. In week two, your body is generally in a state of severe breakdown. After all, you're eating less, going hard, and your body needs some time to adapt to your new lifestyle. Here are a few slump-proof strategies for pushing through Week 2.

Don't Panic if You Plateau

You've busted your butt all week and been downright virtuous about your diet. So when you hop on the scale, you're ready to see the results of your hard work. But here's the rub: During Week 2, it's not unusual to get stuck or even gain a pound or two. "As your body adjusts to exercise, cortisol—a performance-enhancing stress hormone—is released," says Edwards. "Part of cortisol's function is to promote water retention as a defense mechanism for survival. This causes you to feel puffy and gain some weight."

So, let's recap. You're achy, you're starving, and the number on the scale is now moving in the wrong direction. It's no wonder you feel discouraged and are tempted to bail altogether. But hang in there, because your body will eventually get the memo. It's a necessary part of the process. Sometime between Weeks 3 and 6, once you adapt to your exercise program, you stop producing cortisol and flush the excess water, which leads to you feeling and looking fitter, and losing some weight.

Track Progress, Not Just Weight Loss

While there's plenty of science behind your plateau, that doesn't make it any less frustrating. So when the number on the scale isn't budging, how can you tell if you're still on the right track? Start recording your healthy habits—whether that means keeping a workout log or posting Instagram shots of your meals—so you can see all the changes you've made. "Track the behavior, not the outcome," says Joshua Klapow, PhD, Chief Behavioral Scientist for the health incentive company ChipRewards and author of Living SMART: 5 Essential Skills to Change your Health Habits Forever.  According to Klapow, “track the food you eat, the steps you take, and the calories you burn, and make those your markers of success." Seeing these changes can give you just enough motivation to power through this week's plateau, and Klapow says that's all that matters: "Think of motivation like a tank of gas. The tank doesn't need to be full to move, but you can't run on empty."

Focus on the Process

Sure, your biggest motivation might be squeezing into smaller jeans. But this week, it can help to focus on all the touchy-feely stuff instead. "Reframe the way you think about working out so it becomes your escape, your path to wellness, something you do for you," says Kim Chronister, PsyD, a health psychologist and author of The Psychology Behind Fitness Motivation. "Our thoughts can powerfully affect our ability to tackle a new weight-loss routine." If you're too focused on the scale, a second-week plateau may feel like a huge failure; if you focus on the "me time" you get while working out, you'll achieve that no matter what.

If that doesn't help, just acknowledge that this week won't be your favorite, and keep on trucking. "Belief in the process helps at this stage," says Edwards. "You cannot make a total body composition change without suffering through a period where all of your goals seem like they are going backwards." He compares it to scaling a mountain or running an Ironman—miserable while you're in the thick of it, but insanely rewarding once you're done. So hang in there, because it'll be next week soon enough.

Fall Back Into Fitness

Well, here in Kentucky, fall weather came a little early this year.  Even though it's the middle of August, we are having "October-like" weather.  Kids have gone back to school.  Summer is closing down.  Have you neglected your fitness goals/endeavors this summer?  If so, maybe it's time to "fall" back into your routine.  Don't feel like it's too late or you've wasted too much time...jump back in and you'll be feeling better in no time.

So where do you begin?  Check with your gym to see if they have some fun group exercise classes on their schedule.  That's a great way to get back into it without having to do a lot of planning or thinking.  Let the instructors guide you through exercise while you lose your thoughts/problems/stress in the little sweat beads on your forehead (or on the floor, depending on the class!!).  While you're at it, check with your gym to see if they have any personal training specials.  Sometimes there will be "back-to-school" specials and now is the time to take advantage of it!!

Not willing to go the route of personal training or group exercise?  Want to spend more time on the gym floor?  Well if you are not sure where to start or you just don't want to waste your time wandering from machine to machine, why not try this workout.  Grab a pair of dumbbells that you'll use for all 3 of these exercises...you won't put them down til your rest period.

1.  Double DB Swing x 2 reps (this picture shown with kettle bells instead of dumbbells)

2.  Overhead DB Squat x 2 reps  

3.  Single-Leg Deadlift with DB Row x 2 reps (each leg)

Perform each exercise in succession for 4 rounds WITH NO REST and without putting the weights down.  Once you complete the 4 rounds, rest for 90 seconds.  Now repeat this 3 MORE TIMES!!  This is a great metabolic workout that won't take long but will target total body movements and will kick up that fat-burner that's hiding deep inside!

Week 3 Challenge - Dealing With "Life Happens"

Well here we are at the END of week 3 and I am just now posting your weekly challenge.  My apologies.  As you all know life sometimes gets in the way of your daily goals/tasks.  That's what happened to me this week.  I celebrated a birthday, had company in town, training for a half marathon, playing soccer, working, writing blogs...the list goes on of things I did in the last 7 days.  So what do you do when "life happens"?  This week's challenge is to learn how to deal with these unexpected setbacks/problems/adventures.

Maybe you are on your weigh-loss journey.  Maybe you've met your goal and now you are in the "maintenance" phase.  Maybe you are just trying to get by each day, one step at a time.  Wherever you are in your life journey, it's important to learn how to handle the small stuff.  Sometimes life hands you a big pile of you-know-what right in the middle of your journey.  Don't let that deter you from working towards your goal(s). Check out a previous blog on setbacks.  In a small attempt to be cheeky, take everything with a grain of salt.  Stay focused on your goal and keep pushing forward.  Rearrange your schedule when life happens to schedule a little "me-time".  Whether that "me-time" is a workout, a manicure/pedicure, a massage, a walk in the park, or just a good ol' fashioned scream and cry, be sure to have that time for you.  Remember, whatever life hands you (good or bad), it's only a small step in your big journey.

So how do you deal with these stressors in life?  Be patient.  Your goal this week (oops, I mean weekend) is to start learning how you deal with obstacles.  If you are working towards a goal (weight loss, eating healthy, reducing stress, etc), take a few moments to jot down potential obstacles that will prevent you from meeting that goal.  Once you've completed that, think about (and write down) how you will handle those obstacles.  Planning ahead will help when life deals you an obstacle.  You know the Boy Scouts' motto..."Always Be Prepared".  Why not adopt that in your life?  Be prepared for obstacles.  Be prepared for changes to your goal.  Be prepared to step up and not let life get in your way.

Good luck with this challenge and remember, post your comments/thoughts/struggles on our Facebook page or at the end of this blog.  Til next week........

8-Week Challenge. Are You Up For It??

Here we are in the first week of April already.  The first quarter of this year is gone...what have you accomplished?  Hopefully the new goals you set for yourself in January are till going strong.  Or are they?  Did you forget about them?  Well, one of our trainers, April Crosby, is here to help you get back on track.  She is starting an 8-week challenge to help you get back on track and to get your body (and mind) ready for spring.  

Here's how it works.  Each week starting on April 8th, April will post a blog challenge for you to complete each week.  It may be related to nutrition, stress management, exercise, or general well-being.  These challenges will also be posted on our Facebook page so be sure to check out "PROMATx Trainers" and become friends with us.  In each of these weekly challenges, April will challenge you to do something daily for the week.  We encourage you to post your successes on our Facebook page or comment on the weekly blog challenge.  Let us know how you did and what struggles you are having.  As part of our fitness family, we want you to be successful so let us help you get back on track!!!

Stay tuned on Monday for your first challenge from April!!  Good luck!!

Resolution or Revolution?

It's here...a new year.  If you are like many, you probably have made some new year's resolutions.  Are they the same as last year or the year before that?  Maybe it's time to make a different kind of change.  How about starting a "REVOLUTION"??  Look up revolution in the dictionary and you'll find the definition:  a sudden, complete, or marked change in something.  Let's make that "something" be you!!  Refer back to our post last year at this time about setting goals/resolutions.

Shake things up in your life by committing to changes in your lifestyle.  Don't go cold-turkey on everything but take baby steps.  Replace one unhealthy habit/action/food with a healthier version.  Get up off the couch, put away the electronics and get active.  We've all said it before..."I don't have time to workout or go to the gym" yet we spend hours on our smart phones, tablets, and computers.  Refer back to any of our hundreds of blogs about how to exercise and what you can do to activate your day.

Start a revolution in your house by cleaning out heavily processed foods.  Replace soda bottles with water bottles.  Start a revolution in your body by committing to a healthy breakfast every day.  Yes, I said EVERY DAY!  Starting your metabolism off in the right direction in the morning will set the tone for the rest of the day.   It will also help you make better choices.  Get the whole family involved in making better, more nutritious food choices.  Spend a few more nights at home with a healthy, home-cooked meal.

Revolt against high rising health insurance premiums by taking control of your health.  No one else will do it for you so step up and take action.  Check with your health care provider to see if they offer discounts if you participate in healthy activities or join a local health club.  Some employers may even reimburse you for the cost of your membership!!

Revolt against the rising number of diseases such as obesity and heart disease.  Don't become one of the statistics.  It's your life and your body and you only get one life to live.  Make it the best and you (and your family) will reap the benefits.

Take control and start your revolution today!!

Third Place is Not as Bad as You Think

Third place.  What does it mean to you?  Do you automatically think "2nd runner up" or "not as good as first place"?  Today I am challenging your thought process and asking you...where is your third place?  Yes, I said "where".  I'm talking about that place that isn't home (first place) and it isn't work (second place), but it's your "third place".  That place where you go during your "in-between" times of home and work.  About 20 years ago, Ray Oldenburg, PhD, who wrote a book called The Great Good Place, argued that there are a number of attributes that make a third place a third place: It has to be convenient, inviting, serve something, and have some good regulars (which, he says, is actually more important than having a good host).  This third place may be a coffeehouse, barbershop, local drinking establishment, or health club.  So...where is your third place?

If you are interested in making healthy changes in your life, why not make your local gym your third place?  Building healthy habits and interacting with others who are working towards similar goals can be accomplished by spending time in your third place, the gym.  What better way to meet new people who are interested in improving their health.  If you already belong to your local gym/health club, do you consider it to be your third place?  Are you comfortable there?  Does it create a place of pure sociability that not only contributes to your quality of life but also makes life not just bearable but enjoyable? 

We've talked about the importance of health and fitness in virtually every blog. You know that adopting healthy habits can create a better you.  You read our blog and learn about what to do and how to do it.  Have you implemented those habits yet?  Turn to your local health club, whether it's here at PROMATx Health Club or another place in your city, and start implementing your new-found knowledge.  Turn to fitness professionals to help you attain your goals.  Turn to nutrition specialists to help guide you through the mountains of nutrition information.  Turn your local health club into your "third place".  

Success at Obtaining Fitness Goals (Part 6)

Closing out Brad Covington's blog on becoming successful at obtaining your fitness goals, here is the final piece to the puzzle.  Be sure to go back and check out his introduction, part 1, part 2, part 3, part 4, and part 5.

F.I.T.T. PRINCIPLE

The F.I.T.T. Principle is what determines your fitness program. What does it stand for? 

• F = Frequency
• I = Intensity
• T = Time (Duration)
• T = Type

Frequency

Frequency is how often you do your fitness program.  As with any fitness program you should start off slowly and increase in duration as you become more fit to consistently challenge your body.

Intensity

Intensity is how hard you are working out.  The more in shape you get, the harder you work out. The harder you work out, the more efficient your body will become at maximizing its fat-burning capacity.

Time

Time is the amount of time you spend in the gym...excluding talking/socializing!  Pretty simple, the more in shape you are in, the longer you can go. 

Type

Type is the type of workouts you are doing, such as strength training, endurance training, cardiovascular training, or interval training.  A properly designed fitness program will have a cross-training effect that will tap into all energy systems to maximize time in the gym.

Use this principle to determine your fitness plan to help meet your goals at the gym.  Make sure to mix it up, be consistent, work hard, and have fun!!!  You will never leave the gym feeling worse than when you come in, it's the phenomenon!!!

So there you have it...a seven-piece puzzle to ensure your success at obtaining your fitness goals.  It's not rocket science but it will take some energy on your part to plan your program and to stick with it.  Remember, consult a trained professional when in doubt or if problems arise.  Don't go in it alone!  Gather some friends, family members or co-workers and make a challenge.  You will be more likely to stick with it and be successful if you have a partner (or two) to help you along the way.  You can do it!!

Success at Obtaining Fitness Goals (Part 5)

Here is "Part 5" in Brad Covington's blog on becoming successful at obtaining your fitness goals.  Be sure to go back and check out his introduction, part 1, part 2, and part 3, and part 4.

KNOWLEDGE

The last piece in this series is about knowledge, specifically when it pertains to fitness and your body.  A lot of people think because they begin a workout program, they will immediately
begin to lose weight.  This is a myth due to a basic lack of knowledge about the fitness industry.  Remember, it took you a while to get to where you are today if you are just starting a fitness program, it will take a while to get to where you want to be.

The first stages of beginning a workout program are developing habits, goal setting, and changing mental thought processes.   Don’t worry about losing weight...worry about doing things the right way.  If you do things the right way and develop the proper habits, everything else will simply fall into place.

How do I get there?  Here is where the knowledge part comes into play.   First of all, you have to come into your venture with a well organized plan.   Unless you are in the fitness field and do this on a daily basis, you may have no idea where you should start.  This is why I always encourage people to hire a fitness professional when they first start.  If you start off on the right foot and get pointed in the right direction, you are much more likely to continue your workout program and make the lifelong changes you so desire.

You should develop your program based on your goals.  This will help you to determine how much cardio activity to do, what type of cardiovascular program to be on, what type of strength program you should be on, where to keep your heart rate during your cardiovascular program, how long to maintain your heart rate when you are exercising, how many calories to consume, etc.

Before starting, make sure you understand what you are trying to accomplish.  Be sure to have the right workout designed for you, taking into consideration your abilities and any medical issues.  If you have any questions, make sure to ask a trained professional. 

In my final part of this series, I will talk about the F.I.T.T. principle and how it can answer a lot of these questions for you.  In the meantime, talk with a trained professional and learn how you can get started in the right direction.  Remember, the fitness professionals here at PROMATx Health Club are here to help you achieve your goals a give you that body transformation you are looking for!!  Stop by or call us today.

Success at Obtaining Fitness Goals (Part 4)

Here is "Part 4" in Brad Covington's blog on becoming successful at obtaining your fitness goals.  Be sure to go back and check out his introduction, part 1, part 2, and part 3.

The next topic we will discuss on being successful at the gym is nutrition...the most vital portion of any fitness program.  There a 2 different mentalities when people join the local gym/fitness center:

1. I am working out, I can eat whatever I want. 
2. I am working out, I can’t eat anything and must restrict my diet.

These two trains of thought are both wrong. First it is not strictly about calories, it is about the right calories.   Not all calories are created equal.  For example, a piece of cake is not going to have the same effect on the body as a piece of grilled chicken or cup of broccoli.  So, it is not simply about “counting calories” as much as it is about “eating clean”, as we in the fitness industry like to put it.

What does that mean exactly?

For starters, take all refined sugars out of your body, it is the enemy.  Refined sugars are simply wasted empty calories that the body will turn into fat.  They will make you feel sluggish, unfocused, and unmotivated.

Second, make sure to take out all of the saturated fats in your diet. What that means is stop frying your foods and, instead, bake them, broil them, grill them.  Just don’t fry them!!!  It also means getting leaner meats and not as much red meat.  Add more fish and chicken, which are low in saturated fat.  Fish have a lot of omega-3 fatty acids that will aid in your fat loss.

Also, that means we need to eat lots of fresh fruits and veggies.  Be careful with the fruits though, they still have sugar in them, just not refined sugars.  Eat as many veggies as you can stomach!!  Remember, you are what you eat from your head down to your feet. Remember that one, it is true!!!

Last but not least, leave all of the processed food alone.  If it is processed, it is full of sodium and artificial chemicals that help with the preservation and increase the shelf life.  Have you ever been to France?  Have you noticed there are a lot of smaller people, not a lot of overweight individuals and all they do is eat pasta and drink wine?!  How can this be?  There food is not processed like the food in the good ole USA!!!  So stay away from it and you will see your fitness goals approach faster then you ever thought possible!!!

I almost forgot. Drink your H2O (water) ladies and gentlemen!!!!  If you do not drink enough water, your liver will not metabolize fat as efficiently as it should because it will be taking on some of the function of the kidneys.  So, you are not letting the liver do its job (fat metabolism) because it is doing the job of the kidneys. In fact, most people will retain 5-15lbs. of fluid because 95% of America is walking around dehydrated.   Don’t forget your caffeine intake.   For every 8 oz. of caffeine you consume, you will need to take in 16 oz. of water to replenish the fluids you lose through dehydration because caffeine is a diuretic.  To calculate the amount of water you need per day, simply take your body weight and multiply it by 0.66.  Remember, this does not take into account your caffeine intake throughout the day!!!

Stay tuned for "Part 5"!  If you need assistance with tackling your nutritional habits, schedule an appointment with our nutrition specialist here at PROMATx Health Club.  We will help get you on the right track!!

Success at Obtaining Fitness Goals (Part 3)

Continuing on with our guest blogger series on fitness goals, here is Brad Covington's "Part 3".  If you missed previous entries by Brad be sure to check out his introduction, part 1, and part 2.

CONSISTENCY
 
The next part of the blog in this series is about consistency.  There are going to be times when you will have great workouts and times when you won't have good workouts, but you still have to show up.  Workouts are a lot like life - you have to mix in the good with the bad, but you still have to be present to experience both.

One of the worst things you can do, especially when you first start a workout program, is to not show up.  You have to be consistent with what you are doing or it will not work.  It takes 21 days to change a habit, so even if the first part of your workout is simply to show up and do a light workout, that will suffice.  As you begin to develop your habits and you feel your energy levels, strength, and endurance begin to increase, then you should gradually start to increase your intensity, frequency, and duration (commonly known as the F.I.T.T. Principle).

However, if you start and you are here one day this week and maybe three times next week and then don’t even bother showing up at all the third week, you are doomed for failure.  So, how can you become more consistent?  I am glad you asked.  The first thing I would do if I did not have any fitness experience is to meet with a qualified fitness professional and have them make up a plan for me.  You can pull anything off of the internet, but does that make it right for you?  Probably not.  Does the program set a baseline fitness level for you?  Take into account your medical history?  Does it take into account your fitness experience?  Having the right plan developed for you and your needs is vital for you to start and maintain your fitness program.

Don’t be afraid to ask questions either.  Many people stop working out because they feel silly for doing exercises on the main floor.  Guess what?  Most people do exercises wrong anyway, so don’t sweat it.   If you are unsure about something, ask one of the fitness professionals at your club, they will be more than happy to show you the proper way to use the machine or perform an exercise.  Remember, if you learn to do an exercise incorrectly, you will continue to do it wrong and will more than likely end up getting hurt.  If you learn to do it right, you will continue to do it right and have better results and enjoy your experience a whole lot more. 

Stay tuned next week for "Part 4" in my series.  Until then, stop by PROMATx Health Club and let our fitness professionals help you get started!

Success at Obtaining Fitness Goals (Part 2)

Here is part 2 in Brad Covington's series on how to be successful in obtaining your fitness goals at the gym.  If you haven't read Part 1 yet, be sure to go back and read it before reading this blog entry.

The next 2 phases of being successful that I am going to discuss are "drive" and "motivation".  Each serves as its own purpose, but both are needed to be successful.

DRIVE

What is drive?  Drive is that "inner will" to be successful; that little voice inside your head that says "yes, I can" when your body is saying "no, I can't".  Remember pain is temporary and if being healthy and in shape were easy, everyone would be doing it!!  It is hard to get into shape, it is hard to push through when things are tough.  Kind of reminds you a little of life, right?  So are you going to be successful or are you going to give up?  This is the very foundation of what drive is...don't make excuses, make results!  If you can find this inner being, nothing will hold you back and only positive outcomes are sure to follow.

MOTIVATION

What motivates you?  Find out what that is and never forget it!  Why did you start your workout program?  To feel better?  To look better?  To be healthy?  To get off your medications?  Reunion?  Whatever your motivation is...NEVER FORGET IT!  If you are doing this for an event such as a reunion, make sure there is something else behind it to keep you driving forward.  As long as you have motivation and a reason, everything else will fall into place.

As you read this series you will start to see how all of these topics are closely related and one leads to the next.  That is the point...to see all the factors involved in becoming successful and making the lifestyle changes you are looking for.  If you ever have any questions, please let us know.  That is why we are here!!

Good luck and stay tuned for part 3.

Success at Obtaining Fitness Goals - Introduction

Continuing on with our guest blogger series this month......

My name is Brad Covington and this is the introduction to my fitness blog series on how to be successful in obtaining your goals at the gym.  A little background information on myself, I have been in the fitness industry for 17 years and been training for 16 years.  I graduated with a B.S. in Kinesiology from the University of Kentucky and also was the Fitness Director at World Gym here in Lexington for three years.

From there I was a co-founder of PROMATx and we started out doing in-home personal training and contracted out personal training for several local facilities in Lexington, Georgetown, and Richmond.  In October, we will have been in business for 11 years, with the last 9 years here at our current location on the corner of Winchester Rd. and New Circle Rd. at PROMATx Health Club.

Why did I get into this field?  Because this is who I am!  I love to help people.  I love to see people grow, become more confident, healthy, happier, and more productive!  You don’t get into this business for the money, you get in to it to change lives in a more positive way.  Pretty simple...I like people and I love watching them succeed!!!

Now you know a little about me, let tell you a little about this next series and what areas I am going to be covering.   In the next several weeks I am going to tell you what it takes to be successful at the gym, not simply just going to the gym.  We will cover the following topics and show how they are all intertwined to create one common goal...SUCCESS!!!

* Discipline, Focus, Drive, Motivation, Consistency, Nutrition, Knowledge, and the FITT Principle.

So sit back, relax, and let's hone in on what exactly it takes to achieve what you never thought possible.   If you ever have any questions, please let us know.  You can reach us at info@promatx.com.

Success at Obtaining Fitness Goals (Part 1)

It's time for another guest blogger series.  This month our guest is PROMATx Health Club owner and trainer, Brad Covington.  In his 4-part series, Brad will discuss what keeps people from obtaining their goals at the gym and what they can do to be successful.

There are a lot of determining factors to make sure you are successful when deciding to embark on a "fitter you".

• Discipline
• Focus
• Drive
• Motivation
• Consistency
• Nutrition
• Knowledge

The first two I will focus on is "discipline" and "focus".   Without these two vital steps, obtaining your fitness goals will be a challenge.

DISCIPLINE

What defines who you are, what drives you, and how can you make sure to stay disciplined when you embark on your fitness journey?  The first step to help with your discipline is to find accountability.  This can come in different forms and I recommend doing all of them if you are serious about changing the current state in which you live and function.

• Make sure to have someone you are accountable to...don't leave it to chance.
• Hire a personal trainer, get a workout buddy, post it on Facebook or some other type of social media...anything that will have some external force to keep you accountable and on track.
• The more accountability you have the more compliant you will be.  This will keep you on the right path to success.
• Keep a food/exercise journal.

• Research has shown you will lose 64% more weight if you keep track of everything you are doing.
• Not only does it make you more aware of your caloric intake, water consumption, and consistency of your exercise patterns, it will also aid you in taking it to a more experienced person who could make modifications to your program if you reach a plateau. 

FOCUS

How can you zero in on your goals without letting life get in the way?  This is one thing that can compromise your fitness program to the point of no return!

• Visualization will help you stay the course and stay focused.
• What is visualization, you ask?  Get a picture that you would like to look like or a pair of jeans you would like to fit into.  Look at that picture or jeans every day.
• This will serve as a reminder as to why you are doing the things you are doing to get into better shape.
• When things get tough, take a look and this will serve as a reminder and help keep you focused on your goals you have set up for yourself.
• Remember to always set goals for yourself.
• By doing this you will again increase the level of focus and help you maintain it.
• When you are setting goals, make sure to set up short-term and long-term goals.
• The short-term goals will keep you focused on the task at hand while the long-term goals will make sure you stay the course.
• Make sure the goals are attainable and realistic.  By hitting these goals it will help you vault yourself to the next goal!!

Stay tuned for more tips from Brad on being successful at obtaining your fitness goals.  In the meantime, be sure to go back and check out our blog entry on setting S.M.A.R.T. goals.

Weight Loss Tips (Part 2)

Hopefully you have had a chance to read "Part 1" of this series this month.  If not, take a moment and go back and read "Weight Loss Tips (Part 1)".  So here is part 2 of the series from Carrie Covington.

Tell me if you can relate…

How many times have you had "THE TIME" you're motivated, encouraged, you have a great plan and then you get into your life and just can’t make it work or just don’t know what to do?  Sure, you have a great plan - set small goals, eat this, do that, blah, blah, blah…but when the reality hits that you have to do it AND follow it, you just don’t. 

Tip #2:  You must want it and you must know exactly what you want.  If you are perfectly content, stop complaining and be thankful.  But, if you are in a place that you so desperately do not want to be, you will do whatever it takes to not be there.  Having a powerful reason to lose the weight is crucial.  I have found that wanting to be a size "X" is not always enough to keep you motivated.  However, wanting to feel confident, being included in the family pictures, or being able to have energy to play with your kids is enough.  Some questions to ask yourself would be…

1. What are you missing out on because of your weight?  
2. What would your life look like if you were "X" pounds lighter? 
3. What activities would you be doing that you are not doing now?  
4. What is it that you want that you don’t have?  
5.  If you don’t lose the weight what will happen?  

Once you have your reason, create your statement.  Use verbs such as I will, I can, and I am.  By changing the way you think you will take more positive actions.  Forget the past, it will only hold you back, keep your eyes forward pressing towards your goal. 

Stay tuned for "Part 3" of this series.  In the meantime, if you need assistance getting started, call or stop by PROMATx Health Club and make an appointment with Carrie or our nutrition specialist so that we can help you lose the weight and be more confident.  Don't wait...we are here to help!

 

A New Year...A New You

With 2012 fast approaching, many people will begin to think about their resolutions for the new year.  Are you one of those people?  What are you resolving to do or change in 2012?  It's time for you to start thinking about yourself and your health.  We have many informative blogs on heart health, exercising, nutrition, and stress management.  Refer back to these blogs and think about how you can start making better, healthier choices in life.

This time when you set your resolutions or goals for 2012, focus on the positive health behaviors rather than the negative ones.  What does that mean?  Instead of telling yourself you are going to "cut out" some type of unhealthy food or drink (i.e., french fries, soda, caffeine, etc.) why not "add" a healthy behavior such as increasing your water intake or adding vegetables to every meal.  Research has shown it is easier to increase healthier behaviors more than decreasing or eliminating unhealthy ones.  Once you begin to adopt these healthy behaviors, there will be a naturally tendency to cut back or eliminate behaviors such as eating unhealthy foods and consuming large amounts of sugar and caffeine.  

Thinking about joining a gym or health club in 2012?  Be sure this is something you are committed to and you are not joining just because there's a good deal advertised.  If you are ready to make changes with your exercise habits and you don't have the resources at home to begin a program, maybe it would be good for you to join.  Fitness professionals with degrees and certifications can help you in your journey.  Do you have a little extra money to spend on yourself this year?  Instead of buying another electronic gadget or another purse/jacket, why not invest in a trainer?  One-on-one attention with a trainer can help you stay focused and reach your goals.

One important resolution or goal everyone should establish this year is to take time for yourself.  Many of us are so busy taking care of everyone else that we forget about ourselves.  Put time in your schedule to do something for you.  For all of you electronic-junkies out there, set a recurring appointment in your Blackberry, iPhone, or smartphone for some "me-time".  Whether it's 30-minutes for exercising, 15-minutes to take a walk outside, or 10-minutes to be "electronic-free", schedule it into your day.  After several "me-time" appointments, you will start to notice a positive change in your mood and an increase in energy level.

Whatever you choose to focus on in 2012, be sure to refer back to our blog on setting S.M.A.R.T. goals.  The more time and thought you put into establishing healthy behaviors, the more successful you will be in the long run.  Still need help with making long-term, lifestyle changes?  Make an appointment with a nutrition specialist or fitness professional here at PROMATx Health Club.  We can help you to define what area(s) to work on and how to go about achieving your goals.

Be S.M.A.R.T., stay strong, and stay focused!!

"As human beings, our greatness lies not so much in being able to remake the world. . . as in being able to remake ourselves".  --Mahatma Gandhi