Finding A Program That Works For You

January 12th, 2012 No Comments

There are countless reasons to exercise. It makes you feel good, look good and in the end you’re a healthier version of you.

If you’re one of many who may be attempting your first race this spring then you may be researching training, training groups, Lima OH personal trainer, nutrition and more. The great thing about a race is that you can be any age, gender or experience level to enter.

You may doubt whether you could complete a race but with races varying from 1 mile to a full marathon they’re geared for a newbie to a highly trained runner. Many stay at home parents are finding that joining a training program of some sort helps them work toward and meet other goals in their lives.

With a training program you’ll find a sense of camaraderie knowing that you are working toward a common goal with other individuals. Because you’ve committed to a training program you’ll also be more likely to show up for the workout and keep coming back because you’ve made a commitment and have developed a bond with others.

You may have joined a training program because you want to lose weight but you’ll gain many health benefits from your participation overall. Many people find that they have lower blood pressure, lower cholesterol, more flexibility, fewer aches and pains and better mental health.

Exercise is not only good for your body but your mind as well. You’ll find that you’re better equipped to deal with stressful situations, you have more energy to invest in your work and home life and when you find yourself faced with a situation that would normally cause anxiety, it doesn’t seem as dramatic as it did pre-workout.

While you may decide that running is (or is not) for you a group exercise or training program may be what you need to get you motivated to try something new and exercise regularly. Look at it as an investment in your body today and your health every day forward.

 

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Doable Goals For The New Year

December 29th, 2011 No Comments

A New Year brings new commitments to health, wellness and good nutrition. If you’re looking for ways to lose weight, feel better and be healthier then don’t overwhelm yourself with huge goals that will bring a sense of defeat within a few days. Instead, set short term and long term goals that allow you to achieve your dreams incrementally.

Watch Your Portions. If you have a tendency to overeat because you’re distracted during a meal or perhaps your portion sizes are just too large to begin with, then try to eat more consciously. Eating while aware of how much you’re taking in and how full you feel can make a tremendous difference in your calorie consumption. And you may be eating too much to begin with, so try to decrease your portion sizes a little and determine if you’re really still hungry after you’ve eaten all of your food.

Be Active. It doesn’t matter what you do but make it a goal to be active several times each week. Whether you take the stairs at work, walk your dog outside instead of letting it run around your fenced yard, take up spinning or go for a swim try something to get you moving. A Lima OH health club can be the perfect place to try out several new activities to determine your fitness level and decide what you really enjoy doing. You’ll soon start to notice a difference in your energy level, how your clothes fit and how you feel about yourself.

Organize Your Time. If you find that you are telling yourself you don’t have enough time to cook healthy meals at home or exercise regularly, then it’s time to sit and look at how you allot your time. You may find that you’re losing precious time each day watching too much television, looking for misplaced items or just over committed to other activities that are robbing you of your good health.

These aren’t overwhelming goals that have to be accomplished right away but with time can help you reach your larger goals. Remember, small changes turn into large accomplishments with time and dedication to your good health.

 

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Winter Weather Workouts

December 8th, 2011 No Comments

Winter is definitely the least active time of year for many of us. Shorter daylight hours, colder weather and the abundance of comfort foods make it easy to stay inside our warm homes instead of getting out to be active.

If you need some motivation to stay active during the winter, consider a Lima OH fitness center, where you can avoid inclement weather and count on hours that will fit into your schedule.

If you need a little extra motivation, here are some good reasons to visit the gym any time of the year:

Physical Activity Controls Weight. Whether you are trying to maintain a healthy weight or lose weight, exercise burns calories. You may be trying out a new spinning class, yoga or swimming laps but everything counts. A brisk walk may be what you can fit into your schedule but don’t discredit those small bursts of activity throughout the day. Taking the stairs at work, parking farther away from the gym to just walk in or several trips up and down your stairs at home will all benefit your calorie crunching.

Exercise Is Heart Healthy. More than heart healthy, being physically active is good for your entire body. You may be fighting off a cold, trying to lower your blood pressure or managing arthritis, being physically active can help you get healthy and stay healthy. Physical activity boosts your good cholesterol and lowers your bad cholesterol, making it less likely for you to suffer from heart disease. Exercise can ease arthritis pain and help you manage hundreds of other diseases by keeping you flexible and lowering your weight.

Exercise Works Magic From the Inside Out. Aside from the physical transformation that can take place when you exercise regularly, exercise improves your mood. When we are active we get a boost of that feel good natural chemical, serotonin. Serotonin is released making us feel good and making us want to keep doing whatever it is that made us feel so good to begin with. When you feel good your frame of mind (including how you feel about yourself) improves.

There’s no right reason to workout as long as you workout. Regular exercise can do more for your physical health and mental health than you may have thought. And preventing health problems down the road can save you heart ache and money, so find something you like to do, grab a friend and get moving.


 

 

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Exercise: Making Winter Count

November 22nd, 2011 No Comments

It’s that time of year when motivation wanes and that great running schedule you had during the summer fall gets less enticing and less scheduled.

Finding your way around a Lima OH fitness center can be perfectly timed for the cold weather that’s finally here.

So, if you’re looking for ways to stay fit during the winter time, then consider these ideas:

Get in the Water. If you have access to an indoor pool at your local gym, it’s a great way to get exercise both cardiovascular and for building muscle. Exercising in the water is a great way to lessen the impact for any existing injuries or pain while still getting a great workout.

Yoga. Yoga classes are great for beginners or experts. Yoga provides the resistance you may be looking for to build some muscle while encouraging flexibility. It’s also a very soothing experience that can help you focus and relax while engaging your physical body.

Try something different. If you’ve been doing the same outdoor workout while it’s been warm look for something compatible or completely different that can help keep you interested and engaged physically. You may consider trying an elliptical, Zumba class, spinning or take that time to enhance your running by introducing interval training.

Weight lifting. If you’ve stayed out of the weight room intentionally, this would be the perfect opportunity to give it a try. Weights aren’t just for the super buff who are looking for bigger and more defined muscles. Strength training through weight lifting can help improve your overall health, posture, metabolism and cardiovascular workouts. Strength training is just as important as your cardiovascular workout.

Cold winter days can seem like the perfect time to curl up on the couch and neglect your workouts but continuing to exercise during the winter will keep you looking and feeling better year around. Exercising with friends is a great way to stay connected and avoid the winter time blues and great opportunity to try something new. So, take a chance and give your mind and body a chance to continue or start a good winter time routine.

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Exercise Is Beneficial For Your Mind And Body

November 5th, 2011 No Comments

Some people have the misconception that exercise is only good for looking fit. This just isn’t the case. Of course regular exercise can make you look great in your own skin, but there are many other benefits to exercise for people of all ages.

Exercise can help you control your weight. Whether you are trying to maintain your weight or lose weight, it can be done with a regular physical fitness routine. Consider that if you visit a Lima OH exercise center 3-5 times a week it’s time you’re burning calories and not just storing calories. If you think it’s a lost cause because you just can’t make it to the gym that often, then look at what you do day to day.

A little extra activity can be squeezed into most people’s every day routine. Take the stairs instead of the elevator, park further away at the grocery store, walk your dog around the block a few times instead of letting him out into the back yard and the list goes on. Small spurts of activity can have a big impact on your weight loss.

Exercise can help you fight illness and disease. Inactivity and obesity both have been linked to heart disease, diabetes, depression, stroke, arthritis and certain types of cancer. While exercise can’t guarantee good health and a long life, it does reduce your risks and improve your outlook on the good and bad in your life.

Exercise promotes good sleep. Regular activity can help you fall asleep faster and deeper. Studies have shown that early to mid morning exercise is optimal but exercise at anytime is better than none. It’s important to note that exercising too close to your bedtime can actually keep you awake as your body winds down so it’s best to avoid exercise 1-2 hours before you plan on going to sleep.

All activity is beneficial for your mind and body. Walking is accessible and good for all ages. If you’re looking for variety, your local gym can offer a broad array of equipment and even fun classes to challenge you every day of the week. Pick an activity and just get moving.

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3 Part Fuel For Your Workout

October 18th, 2011 No Comments

Diet and exercise go hand in hand. While it may seem confusing to know what to eat, when and how much it can be simplified into just a few categories.

Carbohydrates. Some people look completely offended when you even mention carbohydrates, but some carbohydrates are better than others. Ideally, you should be eating slow to digest carbohydrates before you work out and faster digesting carbohydrates after you workout, if you need them. Some examples of slow digesting carbohydrates are oatmeal, whole grains and fiber filled fruits. These type of carbohydrates can gradually increase your blood sugar, giving you the stamina you need to complete a workout. After an extensive workout you may want to eat an energy bar or sports drink to help replenish what your muscles have burned.

Protein. We all want to build muscle and if you’re not eating enough protein, you may be sacrificing muscle. You should include some protein in each of your meals throughout today to ensure an adequate amount of protein.

Water. Water may be the key to your difficult workout. If you aren’t getting enough water before you get to your Lima OH exercise, then you’re probably going to have a very hard workout. It’s essential to hydrate before you workout, during your workout and after you’ve completed a workout. The harder and longer you’re exercising, the more hydration you’ll need.

Food and water aren’t the only aspects to having a successful workout, it needs to be something you enjoy, an activity that challenges you and that you feel accomplished in. Anyone can go through the motions, but putting your body and mind into your regimen can help you stay committed to an activity. You may find it helpful to workout with a personal trainer or a friend who can help you stay accountable. Just get yourself out there, show up and have some goals to help you stay motivated. You’ll never finish if you don’t begin.

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Comfort Is Key When Working Out

October 5th, 2011 No Comments

“Get comfortable for your workout” is not something we hear often but it’s absolutely true. There are three main elements to ensuring that you have a comfortable workout each and every time, whether you’re taking part in Lima OH personal training or going out there on your own.

First, make sure it’s a comfortable environment.

“Get comfortable for your workout” is not something we hear often but it’s absolutely true. There are three main elements to ensuring that you have a comfortable workout each and every time, whether you’re taking part in Lima OH personal training or going out there on your own.

First, make sure it’s a comfortable environment. Most people don’t like to have an audience when they are trying something new, but at a gym, you can’t always guarantee privacy. What is key to remember, is that everyone had their first time at some time. Trying something new can be a great and thrilling experience but make sure it’s an environment you can accomplish your fitness goals in and one you’ll want to come back to. If you’re so self-conscious that you can’t reap the benefits of a workout opportunity, then ask your personal trainer for some tips or go with a friend who can give you some support.

 

Second, have comfortable clothing on. Your clothes should be breathable, not too tight but not too loose and supportive. For women, a fitted but comfortable sports bra can help you keep moving without discomfort or feeling unsupported. There are a variety of sports bras available so you may need to try several on before you find just the right fit.

Shoes are incredibly important for agility, speed, support and success during a workout. Don’t be fooled into thinking that a good pair of shoes are only for super athletes and runners. A good shoe is necessary to provide support to your feet, legs, hips, back, shoulders all the way up to your head and neck area. And don’t purchase a shoe just based on color and style, make sure it’s the appropriate width and fits each foot without discomfort.

Lastly, make sure you are physically prepared to workout. It may mean pulling your hair back, having your iPod charged, filling your water bottle, putting your contacts in and leaving your glasses in a locker or having the right gloves to life weights but make sure you don’t have any excuses to skip a workout.

 

Being mentally and physically prepared is important to the success of your exercise regiment, whether it’s in the gym, outside or at home, just get it done!

What is key to remember, is that everyone had their first time at some time. Trying something new can be a great and thrilling experience but make sure it’s an environment you can accomplish your fitness goals in and one you’ll want to come back to. If you’re so self-conscious that you can’t reap the benefits of a workout opportunity, then ask your personal trainer for some tips or go with a friend who can give you some support.

Second, have comfortable clothing on. Your clothes should be breathable, not too tight but not too loose and supportive. For women, a fitted but comfortable sports bra can help you keep moving without discomfort or feeling unsupported. There are a variety of sports bras available so you may need to try several on before you find just the right fit.

Shoes are incredibly important for agility, speed, support and success during a workout. Don’t be fooled into thinking that a good pair of shoes are only for super athletes and runners. A good shoe is necessary to provide support to your feet, legs, hips, back, shoulders all the way up to your head and neck area. And don’t purchase a shoe just based on color and style, make sure it’s the appropriate width and fits each foot without discomfort.

Lastly, make sure you are physically prepared to workout. It may mean pulling your hair back, having your iPod charged, filling your water bottle, putting your contacts in and leaving your glasses in a locker or having the right gloves to life weights but make sure you don’t have any excuses to skip a workout.

Being mentally and physically prepared is important to the success of your exercise regiment, whether it’s in the gym, outside or at home, just get it done!

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You Can Benefit From Exercise After 50

September 20th, 2011 No Comments

Being physically fit isn’t just for those young adults and athletes. Being physically fit is timeless and doesn’t discriminate against age, gender or race.

Being in good physical condition doesn’t command that you exercise each day for two or three hours, but the more you put into it the more you’ll get from it.

Those of all ages have found that when they are exercising they are in better physical and mental shape. Exercise allows you to be more mobile and fight the onset of certain diseases that often come with age, immobility and a poor diet. Mentally, being active can help you fight off depression and retain brain function.

If you’re an older adult considering starting a new exercise routine or wondering if you should continue, then check out these tips:

Start Slowly. People of all ages often make the mistake of hitting the ground running, literally. When you’re just starting an exercise routine start with small goals and work your way up. If you want to walk for an hour each day, perhaps break the hour up into 10 minute increments or start with 20 to 30 minutes at a time. If you end up feeling sore the next day you may never want to risk that kind of discomfort again and may just quit. So, start of slow but make sure it’s something you still enjoy.

Find a Buddy. Whether it it be a Lima OH personal trainer or a friend, find someone who you can exercise with and will help keep you accountable. When you make exercise a priority, like you would any other professional appointment, you’re less likely to bail out and keep up with your commitment.

Research. You may be considering joining a gym, purchasing home equipment or joining a local walking club but whatever you are leaning toward, you should research first. Talk to others who share a similar goals and experiences and get some feedback. You may want to give the walking club a try for a few weeks or try out some of the home equipment you’re considering first. Most gyms offer tours and a free trial visit so you can check it out on your own terms.

Whatever you decide on make sure it’s something you enjoy and can see yourself sticking with. A long healthy life will depend on your ability to commit to change.

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Fueling Your Workout

September 7th, 2011 No Comments

It can be deceiving to workout and really push yourself and yet lose only minimal calories because your diet isn’t matching up with what your goals are.

Working out is a key way to gain strength, lose inches and build stamina. If you really want to get the most out of your workouts at a Lima OH health club it’s important to fuel your body before and after your workout.

If you feed your body with the right combination of carbohydrates and protein you’ll have a powerful workout and long lasting energy afterward.

Some good combinations of proteins and carbohydrates are:

Apples with Almonds. The great thing about this combination is that they’re both portable. You can eat a snack like this before you leave work and then stop at the gym on the way home.

Apple and Oatmeal. Again, you can make this snack portable by taking a packet of oatmeal with you to eat before you leave school, work or even to eat in the morning.

Chicken and Pasta or Brown Rice. If you really want to enhance your nutritional intake, try the whole wheat version. This carbohydrate and protein combo makes for a great lunch or dinner as well.

Fruit, Low fat Granola and Low fat Yogurt. This can be a delicious combination of whatever fruit is in season with a delicious yogurt and a low fat granola of your choice. There are a variety of granolas on the market that may include dried fruit and even nuts for a nutritional boost.

Remember, that the right combination of protein and carbohydrates is just as important as your portion size. If you eat too much you’ll negate the calorie burning exercise you’re getting ready to do. And if you eat too little, you won’t be adequately fueled to maximize your workout.

You can try your own combinations of proteins and carbohydrates for a good pre-workout snack/meal. You may want to include fruits or vegetables that are in season for a tastier snack that will be easy to access.

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Document Your Weight Loss Story

August 27th, 2011 No Comments

If you’re just starting, thinking about starting or perhaps have been on a personal weight loss journey don’t forget to track your weight loss progress.

While your own weight loss may seem slow going, if you can keep track of those tangible numbers that have held you captive for so long, you’ll notice that making those changes in your lifestyle have really paid off.

Some people weigh themselves frequently and write those numbers down as a real reminder that changes are happening. Others chart their progress by how many inches they’ve lost in their waist, hips, thighs and arms. And for all camps, watching yourself get lost in those now too big jeans is tell tale that your body is getting smaller.

If you regularly visit a Lima OH fitness center, you may have a computer program that charts your progress for you.

Keeping track of your weight loss and watching what your body responds to are great motivators as well. When we see those adjustments we’re making are paying off, it continues to motivate us.

Keep in mind that you can reward yourself in other ways as well:

New Stuff. Maybe if you reach a weight loss milestone or a workout goal you can reward yourself with a new pair of running shoes, a top of the line workout shirt or a new bike. Try to keep your rewards in line with your new lifestyle and future goals. You can treat yourself to other luxuries, but if you get something you can use often and during a workout, it will make the fruit of your labor that much sweeter.

Special Day or Night. Maybe you need a chore free weekend, an overnight away or a relaxing massage. Make sure you are giving yourself that well deserved pat on the back when you attain a goal. The time to rejuvenate can help you maintain your new routine and you’ll look forward to continuing your weight loss journey.

Cheat a Little. Indulging in a foamy syrupy coffee drink, a slice of cake or a couple of slices of pizza one night are all fine. Over-indulging and lack of activity are what perpetuate bad habits and an unhealthy lifestyle but rewarding yourself at the end of the week with a special treat can make it seem like all of the hard work was worth it and remind you that moderation really is the key to success.

Work hard and often, care for yourself like you would care for someone else you love dearly and devote yourself to the simple idea that balance is the key to a healthier life. You’ll be happier, more fulfilled and find you can accomplish those weight loss goals.

 

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