Friday, January 28, 2011

Why You should be doing Weekly Strength Training

Despite what you may have heard, strength training should be a major part of just about everyone's fitness or weight loss program. In fact, in terms of fat loss, it's probably more important than aerobic exercise. Why? That's simple! The more muscle you have, the more calories your body burns - even when you're not doing anything!

Muscle tissue is highly active. Every pound burns about 35 calories per day, just to maintain itself. This "maintenance" process is a big part of your natural metabolism, or calorie-burning system. When you lose muscle your metabolism slows down (often permanently!) and it becomes harder and harder to lose weight and keep it off.

So what's the solution?  Begin a basic strength training program which involves working all the major muscles in the body at least once or twice per week. The easiest way to add muscle is with weights and weight machines but you can also use your own bodyweight, rubber fitness bands, etc.

If you're a beginner make sure to consult with a personal trainer who can teach you proper strength training/weight lifting technique before you begin. Also, most people only need to perform strength training about 3 times per week, 40 minutes per session, in order to see good results quickly.

Tuesday, January 25, 2011

Personal Training Coupon

Here is a coupon for a free Nutritional Consult and a Personal Training session with me. Please call the Mayfield office and set up an appointment it you are interested at 440/442-3348. It is not a weakness to ask for help with weight loss but rather a strength! Athletes train with Personal Trainers and coaches to help them succeed. Let us help you reach your goal!

Wednesday, January 12, 2011

Everyone Measures Success Differently

I had an interesting email recently from someone saying they were in there 60s and out of shape and asking "if I work with people like that?"

It kind of made me pause. Everyone is unique and everyone is an individual. Fitness and Personal Training are not about living up to someone else's ideal. It's about living healthy and being happy IN YOUR EYES.

I have a few clients that can barely walk. I have clients who are very over weight and are scared of health issues they are facing. I have people who have never worked out before, and then there are clients who are very athletic and looking to run a marathon.

Personal Training is just that P-E-R-S-O-N-A-L. The reason you hire a trainer is yours alone. How long you want to train with  a trainer and how often are your choices. Many people know that they can not afford a trainer 3 times a week forever. But they know that maybe once a week and doing some work outs on their own, keeps them on track.

So try not to assume that personal training is for someone else or just celebrities. It can be for anyone in some shape or form. You may not want a ton of a few, show up on time, ready to work out and get the most bang for your buck.

Everyone measures success differently. How do you measure it?

Sunday, January 9, 2011

Sticking with the Resolutions?

Well, we have one week of resolutions under our belt. How is it going? As for goal is to lose 20 more pounds by June. We have booked a family cruise in June and I would love to be able to wear a bikini (my kids are horrified when I say this) so I will say I would love to be able to wear a two piece bathing suit. I am going to try and lose 5 pounds a month. If all goes well I should reach my goal by the end of April.

After making healthy choices this week and training hard I got on the scale on Friday morning only to weigh the same as I did on Monday morning, UGH. As a trainer I know it doesn't happen overnight, and I tell my own clients this, but it sure would be nice if it happened overnight! I had a physical on Friday morning so I had to fast. As I was packing my sons lunch I realized how much I put in my mouth without even being aware of it. I was aware of it this morning because I couldn't lick the peanut butter off the knife, or throw a sun chip in my mouth or even a grape. Those are calories I never think of, nor do I write these down in my journal. Could be the reason the scale didn't budge this week.

If you are a fan of "The Biggest Loser" you should get the cook books. The recipes are easy and healthy. Everyone in my family likes the meals and they don't even know they are eating healthy.

Here is a link to my web site. Check it out:
How did your first week of January go?

Saturday, January 1, 2011

New Year's Resolution - LIFT WEIGHTS

If there is one resolution that I can convince all women to try for 2011, it is this...add strength training to their fitness routines. Many women believe that the only way to lose weight is to do aerobic exercise. So they do aerobics five times a week. Eventually, they notice their bodies are a little smaller, but there is still a lot of flabby parts. Aerobic exercise is important for good health, but it is only half the equation.

For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you're afraid of getting bulky, then you are missing out on one of the best fat-burning methods around.

When weight training don't rely exclusively on the scale to gage your progress. Use a tape measure to track how many inches you are losing. Muscle weighs more than fat, so the size of your body will shrink but your weight may not change as fast as you expect. What's more important, the number on the scale or how you look in your jeans?

A few top reasons women should weight train:

Weight Training Boost Your Metabolism

Weight Training Improves Strength in Both Muscles and Bones

Weight Training Burns Fat

Add weight training to your 2011 goals!!

Do you include weight training in your work outs???