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On-the-Road Personal Training Tips: Toning Your Body Wherever You Go

February 2, 2012

When on-the-road, personal training tips are provided, most fitness instructors counsel clients about how to exercise at the hotel vacation spot, or how to go for walks while at a rest stop en route to the destination. While those are excellent ways to stay fit for the journey, the following tips can serve you at both the rest stop and in traffic.

One personal training tip for on-the-road exercise is to exercise your arms. Whether you are driving or not, place a prop by your arms to steady them and lift your arms by way of small weights. Your door handle may serve as a good prop for one arm. The small weights should weigh no more than one or two pounds. Lift each arm with each weight for a total of twenty times per arm.

Another personal training tip for on-the-road exercise is to try some form of “car sit ups.” Car sit ups are not like normal sit ups: you will not lay down and then come to a sitting position—instead you need to tighten your diaphragm, suck in your stomach, and rock back and forth moderately for twenty-five times.

Lastly, body twists serve as an important personal training exercise. To perform a body twist, you should probably have the vehicle pulled over on the side of the road if at a gas station (if you are the driver), so as not to cause harm to yourself or create an accident for others. The goal is to twist your body in one direction and hold it for five seconds, then the other for the same length of time.

Performing these on-the-road, personal training exercises may not grant you the intense workout you experience in the gym daily—nevertheless, it will keep your body slightly active while on a road trip. Traveling with fitness by your side is never a bad thing.

Come in and talk to us at 614-481-8080, you can even try us for free. Even if you're not sure yet, come join in the conversation on Facebook and latest updates on Twitter and just get a feel for our community of support and encouragement, for the online updates you can visit our website at http://www.gofitnesscenter.com/.

Knowing the Difference: Motivation and Habit in Fitness

January 31, 2012

How many dieting books, tapes, CD-ROMs, and Internet plans have you purchased over the years? Many people are in the same boat: each new diet and nutrition plan provides an initial thrill. “I will do it right this time,” they say inwardly. Time, however, is not on their side—they head home, try out the new diet tool for a week or a month, and finally give up and return to their old ways. This is becoming an increasing problem for millions of Americans due to a failure to distinguish between motivation and habit in fitness.

What is motivation? The Merriam-Webster Online Dictionary defines motivation as a “boost, impetus, influence, encouragement, inspiration,” and so on. Motivation is an inner desire to do something. Motivation goes deeper than habit: your actions, when you are motivated, are done because of a sincere choice. This happens early in personal fitness plans, when many individuals visit the gym every morning to walk on an indoor track, play basketball, run on a treadmill, or lift weights.

What is habit? Oxford Dictionaries Online defines habit as “a settled or regular tendency or practice, especially one that is hard to give up.” Habit, therefore, is greater than motivation. Habit is constant, while motivation is occasional. When motivation runs dry and you do not want to pursue fitness, habit will exercise because it is a practice that is as natural as breathing. Motivation is temporary and, like caffeine, loses its high. Habit, on the other hand, will continue to move a person to exercise whether they are motivated today or not.

Most people have motivation; they do not invest in things that hold no interest for them. What they need most, however, is habit—and habit can only be gained by way of a gym membership, personal fitness trainer, and an inner commitment to do whatever it takes to live a healthy life.

Staying Hydrated for Your Workout

January 26, 2012

Staying hydrated during your workout is extremely important. Dehydration adversely affects your performance, energy level, and even your coordination. Severe dehydration can even cause muscle cramps, headaches, and dizziness during your workout.

The more intense your workout, the more fluids your body loses. But that doesn’t mean that a light workout doesn’t require proper hydration. As your body loses fluid, your blood volume drops, making it more difficult for your body to get the oxygen it needs from your blood and to remove toxins from your cells.

Tips for Staying Hydrated All Day Long

Proper hydration begins long before you ever hit the gym. Drink plenty of water all day long. If you have trouble getting enough, consider adding flavor with a dash of fruit juice. Eating lots of fruit can also help you maintain hydration during the day.

Avoid caffeinated or sugary beverages, which don’t hydrate your body as effectively as water. And remember that it takes your body at least twenty minutes to absorb any fluid you take in, so simply drinking during your workout isn’t enough.

Hydration during Your Workout

During your woroukt, you lose fluid through sweating. To ensure that you stay hydrated, drink a ½ cup to a full cup of water every fifteen minutes or so. Most of the time, water is the best choice for rehydrating. But if your workout is particularly long or intense, you’ll want to supplement water with a sports drink; these beverages contain electrolytes, which your body also loses as you sweat. Meanwhile, embrace that sweat! It’s part of your body’s way of cooling itself.

When you finish your workout, drink plenty of water again, and pick up your daily hydration routine right where you left off. By staying hydrated, you’ll notice that your body feels better and your performance stays stronger.

Core Training with GO Fitness

January 24, 2012

Perhaps you have already come across the term “core training." You can find it almost anywhere from fitness sites, blogs, tv and magazines. Just what is "core training" and why's it so important?

What Is Your “Core?”

Simply put, the mid-section of your body is your “core." Still, many people mistake their core muscles as just their abs when in reality, it also includes your lower back, and the muscles of the hips and glutes.

What Is “Core” Training?

The aim of a core training session is to strengthen the deep muscles of the core, including abs, lower back, hips, and glutes, in order to stabilize the center of your body. Strengthening exercises could include ab crunches and planks, pushups, sit-ups, deadlifts, squats, or nearly any movement which requires you to brace your mid-section when it is performed. With a strong core, your body will be better balanced and stronger all around. Think of the center of a building pillar. They are typically reinforced with steel beams that run through the center and as such, they are able to support very large loads and withstand a great deal of pressure. Your core plays this same role in your body.

Who Needs “Core” Training

Simple - everyone needs core training to some extent. The question is; at what intensity level and how much of it is needed? Your experience and fitness level will help determine the frequency and intensity of this type of training.

Why “Core” Training Is Important

It is not only the virtue of being fit and having a great body that is being addressed here, but your physical health and well being as well. Your lifting abilities will greatly be improved if you have a strong “core.” Doing yard work, groceries and carrying children will be easier. Other benefits include:

Improved posture
Greater ease in walking, lifting objects, and running
Increased sports performance
Reduced back pain and risk of injury
Better flexibility

Have you been ignoring your “core” lately? Ask a personal trainer to get you started with a program today.

Weight Loss versus Fat Loss: GO Fitness Explains the Difference

January 19, 2012

Many people come resolve that they need to “lose weight” when they are overweight and considering transforming their physique and improve their health. However, there is a distinction to be made between the terms “fat loss” and “weight loss,” and this distinction is significant. When we say “weight loss” we are referring to the overall mass and volume of the human body; this includes muscle tissue, bones, skin, fat...everything! However, "fat loss" specifically refers to shedding only body fat from the body.

Whether you're working out on your own, in a gym, or with a trainer, it's important to keep in mind that in most cases when someone indicates they want to "lose weight," in all likelihood they would like to lose fat. This distinction holds significant ramifications for the transformation of one's physique, as well as for one's health & wellness.

Weight Loss

Muscle loss, loss of body weight due to water loss are all implicated in losing overall body weight. Radical plans that drop pounds very quickly (such as starving the body while doing heavy, extreme workouts) will indeed help you reduce a few pounds in a matter of days; however, you risk losing your strength, suffering from severe fatigue, or falling ill, which can be dangerous. Weight loss that involves a significant loss of muscle will also produce a "soft" look of the body. The body may be "thin," but it will not appear toned, muscular, or even terribly healthy. The other drawback for this kind of program is that your metabolism can also be dramatically slowed which can have long-lasting effects.

Fat Loss

Fat loss is preferable to weight loss since it doesn’t risk the same health hazards as rapid weight loss, plus it will help shape your body in the way you most likely envision, and improve your health. Fat loss can be achieved by following a healthy, balanced diet with sufficient calories from proteins, carbs, and fat to fuel your body through your fitness program, but also that puts you in a caloric deficit enough to shed fat.

Consult with an experienced coach or personal trainer at GO Fitness for the best plan to help you achieve your goals. Try to remember that losing body fat, especially if you have a significant amount to lose, may take a while, but you will eventually see results while keeping your overall health in peak condition.

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Healthy Snack Tips from GO Fitness

January 17, 2012

Late night snacks or stealing cookies from the cookie jar are guilty pleasures that you cannot afford to have while trying to lose weight. But not all snacks are inherently bad for your weight loss plan, and in fact there are healthy snacks that you can prepare for yourself and stay entirely on track. Follow these tips for snacking at home or while out with friends.

Make sure your snack is between 150-200 calories and includes a good balance of protein, carbs and fat. An apple and a string cheese or a handful of almonds makes a great, filling, fibrous and well balanced snack.

As much as possible choose snacks that have a high fiber content, because fiber helps you to feel full, removes fats and toxins, and helps you to have enough energy to keep you up for a period of time. Fruits and whole grain snacks are good examples of high energy and fiber-rich snacks.

Dairy can also be a good choice, but choose low-fat, low-calorie products (2% or less) otherwise you'll be adding weight instead of losing it! Greek yogurt or cheese are a great choice, packed with vitamins, calcium, and protein

Try to avoid processed snacks whenever possible. They are convenient and sometimes they are the best choice when on the go or in a bind, but despite their low calorie content they often have little nutritional benefit and can contribute to a sugar-level imbalance in your body. Real, whole foods are best!

Finally, always consult with your personal trainer on how to balance your diet with your regular level of activity.

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GO Fitness Gets You To Goal

January 12, 2012

Goal setting that is well-planned will help you turn your weight loss thoughts into action. Without goals, you have no guide to lead you to success. Goals provide a way to implement changes so you can work your way towards a healthier lifestyle.

However, not all weight-loss goals are created equal. They need to be realistic and not overly aggressive, or you will find your efforts being frustrated. If you find that your goals are extremely difficult, or next to impossible to reach, you will easily get discouraged, and give up.

Goal Setting For Weight Loss Tips

No weight-loss plan is complete without incorporating exercise. When you exercise, you burn fat and build muscle, which speeds up your weight loss, while giving you increased stamina. By joining a gym, you will have access to equipment and group classes that will help get you burn fat, gain muscle, and improve your endurance.

Use a Personal Trainer: A trainer will create a personalized program and workout tailored to your body type. They can also help you with your goal setting for weight loss and make sure you stick to them.

All of the trainers at GO Fitness are fully certified and excited to help you reach your goals.

Think Short And Long-Term: Short-term goals will keep you going on a daily basis, while long-term goals will keep you motivated over the long-haul. You can use your short-term goals as a way to reach your long-term goals. Always remember that permanent, healthy weight-loss is a long process, and it will not happen over-night.

Write Your Goals Down: When you are planning your goals, write out all the details. Be sure to include your exercise program, meal planning, and daily snacks. Make sure that you have a plan for possible setbacks and how you will deal with them.

Track Your Progress: Keep a diary of your daily exercise and what you ate. Furthermore, keep track of weaknesses you encountered and the reasons behind them. Constantly evaluate your progress.

Reassess Your Goals And Make Adjustments When Needed: Change your goals as you progress through your weight-loss plan. Make sure you are constantly challenging yourself to make progress, and make adjustments as your lifestyle changes.

Goal setting for weight loss, if done correctly, is a sure-fire way for you to be successful in having a healthier lifestyle. If you plan out your goals for both the long and short-term, combine it with exercise, or with a personal trainer, and evaluate your progress, you will find yourself easily reaching your goals.

Come in and talk to us, you can even try us for free. Even if you're not sure yet, come join in the conversation on Facebook and latest updates on Twitter and just get a feel for our community of support and encouragement.

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Go Fitness Provides Tips to Accommodate Your New Year’s Resolution for Losing Weight

January 10, 2012

It is now 2012, and you’ve taken an oath once more to lose weight. But the question is, how are you going to it? Start with what you’re eating—cut out the fats and substitute healthier, more nutritious foods instead. Here’s a guide for each eating healthier at every meal.

Breakfast

Conventional wisdom teaches us that breakfast should be the biggest meal of the day, but it’s easy to go overboard in the morning.

Never trust your eyes, especially if you wake up hungry. The best way to know how much you’re taking in is to measure it, to make sure that you’re eating the recommended serving size.

Opt for low-fat milk in your coffee, cereal or tea. It doesn’t taste all that different, but you’ll cut down your calorie intake.

Opt for egg whites in your omelet, or switch to turkey sausage if you can’t live without meat at breakfast. These substitutions cut fat and cholesterol, without sacrificing flavor.

Lunch

The lunch hour is fraught with obstacles for even the most dedicated dieter. The stress of work, a tight schedule, and even peer pressure from co-workers often make it tough to stick with a healthy routine at lunch.

Bring lunch instead of eating out during the work week. You’ll maintain better control over your portions and won’t be tempted to overeat or choose something unhealthy.

Replace your regular sandwich with low-sodium vegetable soup, which will give you lots of energy but not too many calories.

Skip the sodas. Even the diet varieties contain lots of empty calories. Try switching to lemonade, or mix some fruit juice with sparkling water for a bubbly beverage.

Dinner

Experts are baffled at why people eat the most at the end of the day. After all, why let all your efforts go to waste at the end of the day?

Avoid tasting and nibbling as you prepare meals. Those calories add up fast, even if it doesn’t seem like you’re eating much.

Pay even closer attention to portion sizes. Some experts recommend using a smaller plate, so that it looks like you’ve given yourself a full plate—with fewer calories.

Limit your alcohol intake to two nights a week at the most. These beverages have extra calories. Meanwhile when your body processes alcohol, it can make you hungry, making you more likely to snack some more.

Perhaps the most important tip to remember is always to be conscious of what you’re eating. Over time, your body will come to prefer nutritious foods, and you’ll find that it gets easier to make healthy decisions wherever you go.

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Go Fitness Helps You Bust Through a Weight Loss Plateau

January 5, 2012

There comes a time when one reaches an inevitable plateau where motivation for weight loss reaches its height, yet one is unable to achieve any meaningful results. If you want to lose weight, gain muscle strength, increase energy levels, reduce stress or simply look and feel healthier, it is necessary that you train under an expert personal trainer and chalk out a strategy for weight loss. Here are a few tips to help you break through a weight loss plateau.

Train Under A Personal Trainer

Training under a personal trainer can help you achieve desired results within a short time span. A trainer can provide you with a balance of the right exercise, diet plans and workout routine to help you keep your New Year’s resolution of weight loss intact, or get you losing again after a period of stagnation.

Group Training

If a personal trainer isn't your thing, then you can always opt for group exercise class with your friends. Group fitness can be highly motivational and help you put in extra effort, as you can avoid getting bored with friends around you. Groups also tend to bring out your competitive edge, you may find yourself working harder than ever before.

Use A Low Fat And Low Calorie Diet

A low fat and low calorie diet can do wonders for your weight loss plan. Using skimmed milk, low fat yogurt, vegetables and other healthy eating alternatives to your regular diet can help you reduce your daily calorie intake and enhance physical health.

Reduce Carbohydrates

Try reducing your carbohydrate intake to 50-100 grams per day to minimize insulin production and to burn fat. Also make sure that you are eating enough protein for your weight (e.g. .7-1 gram per pound). Eating the right vegetables and healthier snacks can help you feel satisfied and full, without increasing your daily calorie intake.

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Sticking with New Year Resolutions: Easy to make difficult to follow

January 3, 2012

The festivities are over; the New Year has just begun. As we all know, they are easy to make and very difficult to follow, however the question still remains as to “how to stick with New Year resolutions?” Some people make new resolutions others want to fulfil the resolutions which they made last year. Here are a few simple steps to keeping your New Year Resolutions:

You can make your iPad and Smartphone your electronic diary which will record even the most minute details of your current fitness program and its progress over each day. Also, one can set realistic goals and have specific deadlines. For instance that dream holiday which you’ve always dreamed of isn’t that far provided you save money each month and break down a big target into few smaller tasks.

Setting of specific deadlines is of prime importance, for example I must lose those 20 pounds by mid February, for the house warming party. Though, there would be initial setbacks and challenges but one has to combat them and always keep going. You should view the obstacle as an opportunity to give a test to you will power. If you have the right attitude and spirit no matter how steep the targets are you will always achieve them. Change is a continuous process; with the changing requirements realign your strategies to meet the deadlines.

So the few things you can do to make your New Year resolutions long lasting are moulding your attitude, making a plan of action and bringing about a change in your lifestyle. Apart from these golden rules one should always smile and thank people who have made this a fruitful and a joyous year.

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