Tag Archives: training

Transitioning into healthier eating lifestyle

 

There are more & more fad diets on the market these days & so many people desperate to find the right “one” that works for them.  But in reality what they are doing is actually harming themselves.  Here is a great 8 week transition into a healthier eating lifestyle, rather than viewing it as a diet!  

Source: Beachbody Continue reading

Manageable Goals Key to Successful Changes in New Year

So you have good intentions of sticking to your New Years resolutions and then by day 3 or 2 weeks in or even 3 months, you start getting bored with it and you want to stop eating healthy and stop exercising!  Here are some ways to help make those resolutions stick:

  • Set Realistic Short Term Goals
  • Plan Ahead
  • Stick to the Plan
  • Schedule in Exercise
  • Get Adequate Sleep
  • Stay Hydrated
  • One Change at a Time

Change is never easy. But by making some small changes today, and building to larger ones down the road, you can realize your goals. Remember — no matter HOW you start, don’t be afraid TO start!

 

Holiday Shape Up

There are 8 weeks (58 days!) until Thanksgiving ~ are you going to be ready?  It has been reported that the period between Thanksgiving and Christmas is when most people gain on average 8-10 pounds.  Don’t let yourself fall into the statistic!

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Starting Monday, October 3rd, Evolution Fitness, will offer a 7 week Holiday Shape Up program. All done from the comfort of your own home!

What will you receive?

  • Each day you will receive a 30 minute workout
  • A nutritional guideline at the start of the program
  • Daily motivational tips
  • Guidance from a certified personal trainer and fitness nutritionist
  • A private facebook group

What do you need?

  • Exercise mat
  • Pair of dumbbells (we can substitute if you don’t have any)
  • Motivation & Consistency!  

Cost?

  • $50 for the 7 weeks

Sign up today & get ready for the holidays!  

 

2016 is almost over

How are you doing with those New Year’s Resolutions you established 222 days ago? Have you met at least one of your resolutions? Did you start and then throw in the towel? Are you finding you are stronger, more balanced? Or the same as you were 215 days ago when you set those resolutions? Take the month of August to reexamine one of your goals that you have not achieved yet and determine how you can make steps towards that goal. Is something physically holding you back? Is fear holding you back? Once you identify that barrier than you can work towards breaking through it and making those changes, once and for all.

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Stay safe in the heat

It has been really hot & humid here lately, but you don’t want to stop exercising & losing all the hard work you have put in.

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Here are some tips to keep in mind when exercising in the heat:

  • Time of day is important ~ go out either first thing in the morning or in the evening after the sun has gone down
  • Wear loose, light colored clothing ~ the light color will help to reflect the heat & cotton material will help the evaporation of sweat.
  • Stay hydrated ~ before you head out, drink a glass or two of water; carry a bottle of water (or even a hydration pack) and take a drink every 15 minutes, even if you are not thirsty! And don’t forget to have at least 2 glasses of water when you finish your workout.
  • Replenish your electrolyte and sale intake while exercising. Try a G2 (Gatorade) after your workout.
  • Choose shaded trails or pathways that keep you out of the sun; if you can.
  • Check the weather before you start your workout. If there’s a heat advisory (high ozone and air pollution) you might want to take your workout indoors!
  • Listen to your body; stop immediately if you’re feeling dizzy, faint or nauseous.
  • And don’t forget your sunscreen! It’s important to protect your skin. You can get burned & suffer sun damage to your skin even on cloudy days.

What are the benefits of Resistance Training?

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You have heard your trainer, the latest fitness magazine, your MD, but you wonder what it really does for you.  You can expect to see some of these benefits:

  • Increase in resting metabolic rate
  • Improvement in self-esteem and self-concept
  • Increase in bone mineral density in specific sites that are trained
  • Improvement in resting systolic and distaolic blood pressure levels if initially elevated
  • Improvement in blood lipid profile, including lower triglycerides, higher HDL cholesterol and lower LDL cholesterol
  • Enhance physical function in relation to activities of daily living
  • Slowing of sarcopenia and age-related factors in skeletal muscle
  • Heightened cognitive abilities
  • Improvement in insulin sensitivity and glycemic control
  • Better management and control of depression.

So what is resistance training?

Resistance training is important because of its role in building and maintaining muscle. You truly will lose it if you don’t use it; to stave off muscle decline, you must carry a load. Maintaining and building muscle is good for your metabolism, makes you strong, prevents falling, prevents injury, and lifts your mood.  There are 3 types of resistance training ~ body weight exercises, free weights and weight machines.

Shoot to do 3 days a week of a resistance training workout ~ focusing on all muscle groups.  Make sure you give your body one day rest in between workouts.

What is your Why?

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What is your reason for wanting to live a healthier lifestyle?  Is it kids? Your spouse?  A family member who has passed away at a young age or diagnosed with an illness?    Whatever the reason is, make sure you are doing this FOR YOU!

Yes it is important to want to do it for someone else, but you need to WANT to do it for YOU!  By making someone else the priority reason, you set yourself up for resentment.  You should want to be healthier. You should want to be able to keep up with your kids.  You should want to live a long life without medical complications.

What is MY why?  I want to be a role model to my children.  I want my daughter to grow up loving herself for her inner beauty.  I want my husband to be proud to have me on his side.  I want to inspire others. I want to motivate others to lead a healthier lifestyle.  I want to NOT have medical issues and illness and not to “suffer”.  Every day I get up, I make the choice to be healthier, act healthier, and lead a healthier life!  Won’t you join me?

Short on Time? Try this quick workout

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Pressed for time today or this week?  I love doing a “mini” workout ~ 30 minutes of non-stop heart pumping, fat burning exercise!  Shorter, harder workouts may actually be better for revving your metabolism!  So how do you maximize your workouts?

* If you were going to exercise for 60 minutes, break it up into 6 10 minute sessions or 2 30 minute session.

* Move before you start making excuses.  If you know you have a busy day the next day, set your alarm for 20 minutes earlier and get your workout in.  If you know going straight home from work is going to deter you from getting your workout in, pack your gym bag & head right to the gym.

* Push, Push, Push.  When you are doing a short workout, going all out is the name of the game!  You don’t want to have time to read the latest article in Shape magazine or be able to carry on a conversation without sounding breathless — get moving!

Try this workout when pressed for time:

30 secs high knees

1 minute Side step squats (step right foot out & squat, return to center position, step left foot out & squat; repeat)

30 seconds squat jumps

1 minute pushups

30 seconds mountain climbers

1 minute plank

30 seconds burpees

Repeat 2 times if you have 10 minutes or 4 times if you have 20 minutes.

What is TRX training?

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You have probably heard all about TRX training ~ whether in a magazine, on TV, on the Internet or maybe you have heard me talking about it in class ~ and you are wondering what is TRX?
TRX is Suspension Training.  Suspension training is a unique training modality that uses our own body weight and gravity as resistance.  TRX Suspension Training has one anchor point and is ground based; therefore we are able to recreate athletic movements freely.  The simplicity of the TRX allows us to transition fluidly from exercise to exercise and work endurance, strength, power, balance, coordination, core and flexibility in one piece of equipment.
Why use TRX?
The TRX is extremely efficient because we can get a total body ALL CORE workout in as few as 15-20 minutes.  TRX Suspension Training engages the core in each exercise and requires postural stabilization, thereby reinforcing the body alignment essential in swimming, other sports and everyday life.
Where can we use TRX?
It is very portable and weighs less than 2lbs, so if you are traveling you can still workout!  It is easily anchored over pull-up bars, monkey bars, around a tree, over a door or on a squat rack, just to name a few.
Anyone at ANY fitness level can train on the TRX.  Since our own body weight and the forces of gravity create our resistance, the intensity of a workout is easily adjustable by changing the angle of the body relative to the TRX.
Evolution Fitness offers several TRX training options ~ 1-1 sessions in both 1/2 hour and 1 hour long and small group instruction.  See our website for list TRX Services.

Feeling like you are failing, already?

We are only a few days into 2016 & the stress is probably starting to build up for you, right?  The stress with sticking with your goals, your resolutions, being healthy, exercising, and the list goes on.  With any life changes, even positive ones, your body may experience added stress, so it’s important to find ways to stay balanced as part of your plans for the New Year.

 

1) Many of us turn to food when we’re stressed, but did you know if you time your meals and snacks accordingly, it can also help limit stress?

If you let yourself get too hungry, you can experience low blood sugar levels ~ putting additional stress on your body and makes your adrenal glands work even harder — which may lead to an adrenal imbalance with symptoms like fatigue, weight gain, & irritability.

Try these to help lessen a possible adrenal imbalance:

  • Eat breakfast by 8:00 AM or within an hour of waking up.

  • Eat lunch between 11:00 AM & noon.

  • Eat a nutritious snack between 2:00 & 3:00 PM (this will help also with the afternoon energy slump around 3:00 or 4:00 PM).

  • Eat dinner around 5:00 or 6:00 PM

2) Exercising at a slower pace can give you better results

We tend to push ourselves right after the holidays with fitness, but if you’re recovering from a stressful period, exercising
too much may add to the burden your body is trying to carry.

Try walking outside for 15 minutes after meals, take
a yoga class, or perform a lighter version of your normal exercise routine.

3) Natural remedies for stress relief

Do you experience any of the following ~ trouble
getting out of bed in the morning? hard time falling asleep at
night? crave salt or sugar or caffeine for energy
boosts? If so, these could be signs that stress may be affecting your body.  Lean towards natural remedies for stress relief ~ read, go for a walk, have a cup of tea, call a friend or just be quiet & still.

4) Anxiety: You can control it!

Anxiety can overtake your mind, body & soul!  It can inhibit your everyday events ~ paying bills, doctor’s appointments or the kids being home sick.  These sorts of issues can lead to fear or
dread of what will happen, as well as physical symptoms of fatigue,
nausea, and elevated heart rate.  Learn some natural strategies to taming your anxiety ~ read, go for a walk, call a friend, have a cup of tea or just sit & be quiet.  

“It’s not whether you get knocked down, it’s whether you get up.

~Vince Lombardi