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.

http://www.fitforcefitness.com/

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!

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 sessions...do 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?

Sticking with the Resolutions?

Well, we have one week of resolutions under our belt. How is it going? As for me...my 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:
http://www.fitforcefitness.com/
                 
How did your first week of January go?

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???

The New Year - Why Wait?

Well, it is about that time! The holidays are well underway and fitting into that New Year's Eve dress is catching up with us. Most people don't start their workout programs till after the new year. In fact it is one of the best months for personal trainers because everyone is trying to reach their new years resolution. I am looking forward to it! There is less than 2 weeks left before New Years Eve. So why wait? Start your workout program today vs. Monday or Sunday or January 2nd. Do the groundwork now so you are better prepared to handle those holiday treats and parties. As a trainer, I recommend even walking for starters. If you belong to a gym and haven't used it try and get there these next few weeks. A lot of us are off work now and it will be less crowded then it will be next month. You will feel better about putting on that New Years Eve dress.

Some ideas to get you moving in January:

FitForce is a Strength-Training workout using dumbbells. FitForce is designed to shape and tone the body without building muscular size or bulk. FitForce is highly recommended to those enrolled in a weight loss program because it helps retain lean muscle tissue while boosting metabolism.

FitForce, strength training classes on Tuesday's and Thursday's 6:00PM at Hope Ridge Church in Concord. 01/04/11 - 01/27/11. Cost is $40. Email me to sign up charsin@roadrunner.com

FitForce, strength training classes on Tuesday's and Thursday's 10:00AM at Perry Fitness Center in Perry. 01/04/11 - 02/15/11. Please call them to sign up at 440-259-9499.

I also offer personal training at your home or my home, email me for more information.

Personal Training and Slim Coaching at Slim & Fit in Mayfield, Ohio. Please call them to make an appointment with me at 440-442-3348.

The News-Herald will be having the "Lighten Up Contest" again in January. Contest are a great way to lose weight,  apply to be one of the contestants. It worked for me!

If weight loss and fitness is your resolution for 2011, make this your year!

New Years Resolution

 I just did a google search for the top 5 New years Resolutions, and it is no surprise that Weight loss and Fitness are always in the top 5. If this is your resolution for 2011, how do you plan to follow through with it? I am here to tell you that there are no quick fixes for this resolution. As much as I wish there was...healthy eating and exercise are it.


I recently met a lady at the Health club that had bariatric surgery. Now one would think that this would be a cure or a quick fix for obesity. She told me she lost 70 pounds after the surgery only to gain it all back. She is now in the process of losing the weight (again) the way she should have done it in the first place, diet and exercise.


I also now a lady who had the lap band procedure done. The doctor told her that this procedure is only a tool to help lose the weight, you will still have to diet and exercise. She didn't lose anything because she is still eating the wrong foods.


Have you ever heard of Sensa? I actually bought this a few years ago because I saw it on 60 minutes and they said it works so it must. I paid $100 for a month supply of these little shakers that you shake on your food. Needless to say it didn't work but I knew where every bathroom in Lake county was. UGH!


Commit yourself into regular work outs and get the professional help to build the strong foundation your body is begging for. Stop saying "I can't afford a trainer". Using a certified Trainer is the right thing to do initially. It's probably not a forever relationship, but a great way to get you started.


Please contact me if you need help getting started with your weight loss.


What is your NewYears Resolution?