Jan 152016

on the scaleAchieve your Fitness Success

Fitness success this year, we are more than half way through January, the holidays are over, the decorations have been put away for another year and we are back in the swing of our everyday activities … SO how are you doing keeping up with your New Year’s Resolutions? I find that as life gets back to normal it becomes more difficult to keep up with our fitness goals. Here are 2 simple keys to help you achieve your fitness success this year. It is all about making time to fit in fitness and staying motivated!

One of the easiest ways to stay on track is to focus on Fitting in Fitness. The American Heart Association recommends that we exercise for 30 minutes, 5 or 6 days per week. That sounds like a lot, but if you work to “Fit It In” you will find it is easier than you think. Start by scheduling your exercise sessions in your day planner. If you are new to exercise, aim for 2 to 3 days per week of resistance training, and if you are not sure where to start, go to GetinShapeforFREE.net.  Next, find a partner and go for a brisk walk on your lunch break. Finally, on those days when you are really crunched for time, split up your exercise session in smaller blocks, 5 to 10 minutes long. With just a little planning you will be able to “FIT IN FITNESS” and be on your way to a healthier you!

The second key to your fitness success is to stay motivated. Below are my top 5 ways to stay motivated, pick 1 or 2 and give them a try this week.

1. Place your fitness goal, picture or motivational saying where you will see it everyday and have a couple of minutes to focus on it in the morning and in the evening. Your bathroom mirror, refrigerator or computer screen work well.

2. Change up your cardio routine. If you usually get on the treadmill go for the bike or elliptical trainer.

3. Make a new healthy recipe for dinner. Remember it is always a good idea to prepare more because left over’s make great healthy lunches.

4. Take a new class, do a new DVD or participate in a new activity such as; Yoga, Kick Boxing or Zumba.

5. Reward yourself at the end of the week for a job well done. Pick your reward at the beginning of the week so you will have something to look forward to.

While a lot of people who make New Year’s Resolutions do break them, by making time to fit in fitness and focusing on staying motivated you will be on your way to fitness success this New Year!

Be Fit! Be Healthy! Be Happy!

Jan 072013

Being fit and healthy should be on the top of our to-do list all year long, not just a focus on New Year’s Eve. However; studies from the University of Scranton show that 40 to 45% of Americans make one or more New Year’s Resolutions each year and you guessed it – topping that list is weight loss and exercise. Unfortunately only 46% of those individuals that set goals are still maintaining their resolutions in June. Now it is easier than you think to create YOUR fitness success, simply use these 8 guidelines to fit in more fitness, be less stressed and eat clean all year long!

1. Do regular workouts of 30 minutes or more at least 5 times a week.
According to the American Heart Association even if you divide that time up into smaller chunks or segments you will still get the same benefit

2. Plan your meals and snacks and always have a healthy breakfast every day.
Studies show you make your worst food choices when you are hungry and don’t have a game plan

3. Include fruits and vegetables at every meal and drink plenty of water.
Aim for 5 to 9 servings of fruit & veggies every day; keep in mind a single cup serving size is approximately what will fit in your cupped hand

4. Limit your consumption of alcohol, caffeine, energy drinks and soda.
1 soda or energy drink everyday for a month equals approximately 17 ½ cups of sugar

5. Keep stress levels down and practice relaxation techniques like yoga or meditation.
Experts also recommend simply sitting quietly and clearing your mind for a couple of minutes throughout your day

6. Get rid of high calorie, unhealthy foods and replace them with wholesome, ‘good for you’ snacks.
Keep those healthy snacks at eye level in your cabinets and refrigerator so they are the first choices you see

7. Get enough sleep.
Adults should get 7 to 9 hours per night

8. Incorporate more activity into your everyday life.
Use the steps instead of the elevator, Park in the back of the parking lot, Stand up, Walk More

Be Fit, Be Healthy, Be Happy!  ~ Tanya

Aug 132012

We all, at one time or another, make a promise to get in shape, stay in shape & feel good about ourselves. But the truth is, more often than not, working out and exercising turns out to be a drag. It shouldn’t and doesn’t have to be that way when it can be challenging, exciting and interesting.  When was the last time you were done your workout and you felt like you accomplished something – not just happy to be done!  If you have trouble with the answer to that question the culprits are most likely inconsistency and boredom, two of the biggest factors and reasons why people don’t reach their fitness potential.

Have you ever watched people come in the gym and do the same routine day in and day out, the same exercises in the same order over and over and over again?  You probably do not see them for long because boredom sets in and unfortunately they are not seeing any fitness success, despite their hard work.  So how do we fix that, you know what they say about variety. Over the years I have learned a lot from my clients, and number 1 on the list is the more I vary their workouts the more they enjoy it, the better they feel and the quicker they see success. The focus and goal remains the same but their workouts always have something new in them; challenging them both physically and mentally.  It is really quite simple to vary your workout!  Try using a stability ball instead of an exercise bench, if you do your back exercises with a high cable use a low cable, if you usually work on machines try dumbbells or barbells.  Finally, one of my favorite ways to vary workouts is to do the exercises in the reverse order. Believe me, for the effort you put in to varying your workouts and challenging yourself, the rewards come back many times over. Variety is the spice of life and truly of exercising too!

Another important thing you can do to achieve your fitness success is to be consistent in working out. Consistency, by the way, comes in 2 parts.  First and most obviously is in scheduling.  It is a good idea to realistically assess how much time you can dedicate to your fitness goals – then schedule it in your day planner – in Pen!  Think of it as a non negotiable event; be as consistent as you can with days of the week and times of day. Since you are going to spice up your routines, no more boredom remember, your regular workout schedule can become a treasured part of your week.  Part two in consistency involves the exercise specifics for your goal.  In order to achieve fitness success, you need to consistently follow the appropriate protocols including the number of reps, sets and rest time for your specific personal goal.  An example of proper protocol would be if you want to loss weight, be consistent with 2 to 3 days per week of strength training and 5 to 6 days per week of cardio training.  When you are strength training complete 1 to 3 sets of each exercise with 12 to 20 repetitions in each set and limit your rest time to 15 to 30 seconds in between sets.

I have talked about variety and consistency in planning your exercise program which brings me to this last point.  How do you combine different kinds of exercises into your workout routine.  Specifically, exercise types like cardio, strength training and flexibility, Yoga or Pilates.  Believe it or not there is actually a proper order, exercise protocol, for what type of exercise you should do 1st, 2nd or 3rd and that is because of the effect that the exercise types have on your body.  Accepted protocol is as follows: after a warm up strength training comes first because you always want your body the freshest and strongest when lifting weights.  Cardio should always follow strength training because it is tiring and wears you out.  Last should be flexibility, Yoga or Pilates because they stretch out your muscles.  Remember to always end your workouts with and an easy stretch routine and a cool down!  Use as many different types of exercises as you can in your workouts, but remember the proper order so you get the best benefit!

Be Fit, Be Healthy, Be Happy! ~ Tanya

It’s Easy to Achieve Your Fitness Potential
Start the 6 Week Challenge Today!

Jul 312012

Oblique Crunch w/ 1 foot up

Oblique crunches are a great way to work the sides of your waist. Lifting one leg up adds variety and challenge – be sure to keep your extended leg as straight as possible. Make these crunches more challenging by resting your leg on a stability388 - Oblique Crunches ball instead of the bench! To really work your abs and lose the belly bulge do 10 to 15 of these crunches in between each exercise in your next workout. Always contract your abs before you begin each crunch and exhale as you crunch up! CLICK HERE for all the details!

Be Fit, Be Healthy, Be Happy!  ~Tanya

Real Workouts for Real People with Real Success!
for Free @ GetinShapeforFREE.net

Nov 152011

holiday dinnerWe are fast approaching the holiday season and statistics show that the typical American consumes on average an additional 400 to 500 calories per day from Thanksgiving to New Years Day. Don’t get me wrong, I love the holidays and all that goes with them; great times, good food, parties and celebrations, but think about this, an extra 3,500 calories equals 1 extra pound. So if you are not careful you could gain more than 5 pounds in just a short period of time. As a personal trainer I encourage my clients to simply maintain this time of year, nothing fancy just hold on to the progress that you have already made. Even with all the holiday temptations simply incorporate a few of these tips into your holiday season and you will find that it is easy to maintain and not gain as well as stay fit & healthy!

• Eat slowly – it takes your brain approximately 20 minutes to register that you are full

• Stick to only 1 plate of food

• For Turkey; go skinless & remember white meat has half the fat of dark meat

• Check out the menu and then eat only what is special – you can have rolls or corn any time

• Wear snug pants (one of my favorites!)

• Move! After meals help clear the table, do the dishes, put everything away or play with the kids

• Leave the left over’s

• Eat normal meals throughout the day, if you are starving you are more likely to over eat and make poor food choices

• Scope out the buffet table first to see what is available then stick to just a few items, studies show that the more different tastes & flavors of food you have the more likely you will be to over eat

• Sit or stand as far away from the food as you can – what you can’t see won’t be as tempting

• As far as specialty drinks; they can contain a lot of calories, so be careful you may want to opt for a lighter beverage such as a light beer or white wine. It is also a good idea to alternate a glass of water with each alcoholic beverage

• Here is my favorite for the ladies; when you are going to a holiday party, carry a clutch purse because it is difficult to juggle, a drink, a plate of food and your purse

Working out is so very important this time of year, lets face it, the holidays are hectic. Keeping up with your fitness routine will not only help you burn some of those extra calories but it will also help you stay focused & keep the stress down! Keep in mind some exercise is better than no exercise at all! Use these tips to make the most of the time that you have for fitness.

• Use circuit training; do each exercise in your workout back to back without stopping, take a short break and repeat the circuit 1 or 2 times

• Break up your cardio sessions into mini workouts throughout the day; 10, 15 or 20 minute blocks are great

• Combine cardio and strength training sessions

• Get a quick half hour workout in during your lunch break

• Burn calories whenever you can: park as far away from store entrances as possible, walk at a brisk pace whenever you’re out & about, always take the steps & instead of using the drive throughs, park your car and walk in!

One more fun fact: Shopping on Black Friday for 2 hours burns approximately 300 calories? It’s easy… simply maintain… enjoy the holiday season… and then get right back into your fitness groove!

Happy Holidays!

Be Fit, Be Healthy, Be Happy!  Tanya

Real Workouts, Real Success for Real People!