Tag Archives: training

Bye Bye…..Negativity

How many times have you questioned yourself in the middle of workout ~ “Why am I doing this?  I’m not seeing any progress?”?  How many times do you have the conversation ~ I can’t keep up, I’m not doing the exercise correctly, holy cow my legs are on fire?

Internally we have a fire burning ~ burning to make us better, stronger, faster, healthier!  Whatever that fire is, keep sparking it to make your fire burn before, during & after your exercise!

Every day, every workout, YOU have the choice to get those negative thoughts from your head.  You have to make the choice!  You have to keep your eyes on the goal!   You have to stay focused!  Yes it will be HARD.  Yes you will find a challenge along the way.  But it will all be worth it!  JUST. KEEP. PUSHING. FORWARD!

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.