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How Can a Personal Trainer Help You?

Many people have never work with a personal trainer in the past. Working with a trainer can help your fitness levels get to the next level. There are so many trainers out there and it can be a daunting task picking the right trainer. It is important to understand what a trainer should be doing for you so that you can make the best decision. Below we have attached an article that will give you an idea of what a trainer provides.

http://www.livestrong.com/article/348860-what-are-the-benefits-of-working-with-a-personal-trainer/

There are many diet fads that come up every year. They all say that they will cure the obesity epidemic. Unfortunately, many of these "diets" are extreme and can cause more harm then good. Health is such an emotional topic that people are willing to go to extremes to obtain their goals. You have to be safe and realize that the overall goal is a lifestyle change. If you are looking for a quick fix that will take care of your problem in a few months and then you can go back to your original diet, then you are looking at health and fitness incorrectly. A person has to be committed to the change.

Not only do most of the fad diets not work, but some can be extremely dangerous. You have to be careful with what you put your body through. Doing research on the diets and how they may effect the overall body is essential. Below is just one example of a very scary diet that has brought on some attention over the last couple of weeks.

Lastly, it is important to use an expert in your discussion on nutrition. People don't go to any random person when they need to fix their car. They go to a mechanic because a mechanic understands how a car works. An expert can help set you on a nutritional program that is perfect for you as an individual and that you can maintain for a lifetime.

http://abcnews.go.com/Health/Diet/hcg-diet-starving-pregnancy-hormones/story?id=13003120&page=2

Jack LaLanne

Today we lost a fitness icon. He was the pioneer of fitness and motivated many people to include fitness in their lives. Just reading some of his quotes inspire people to get off of the couch and be active. He lived an active life until he died yesterday at the age of 96. Please take some time to read the article that was posted on yahoo news. It is inspiring to read how he change peoples lives. Below I have listed a quote from LaLanne to get you started.


"The only way you can hurt the body is not use it," LaLanne said. "Inactivity is the killer and, remember, it's never too late."

http://news.yahoo.com/s/ap/ap_on_sp_ot/us_obit_jack_lalanne

Stay Motivated and Achieve Your Goals

Everyone has noticed that it is New Years resolution time. People are excited to make changes in their lives and this is the year that they will stick with it. People work hard on their diet and work outs but all of a sudden something happens... They quit!

When you ask them what is happening with their goals they seem to always have an answer or many different answers. While some times life does get in the way, there are many times that this is just another excuse to not continue on a path to achieve thier goals.

Now there can be many reason that people can lose motivation, but with motivational quotes, support system and reassuring yourself that this is something that you can and will do you can keep going. Try to stay motivated and not be a person that quits on your goals. Below we have listed a few quotes that can help you through those tough times.

1. "When thoughts become action, success is attainable."
2. "One has to remember that every failure can be a stepping stone to something better."
3. "Instead of giving myself reasons why I can't, I give myself reasons why I can."
4. "Rule your mind or it will rule you."

Shake Up Your Cardio

Cardio is a very important part of your overall fitness. Many times people tell us that they can't find cardio that they enjoy. They tell us that being on a treadmill for 30 to 45 minutes is boring. People tend to forget that there options to be able to give your heart a workout.

One option that people tend to enjoy is Cardio Kickboxing. Boxing is a great workout that really can incorporate your whole body. At Fitness Together in Lake Forest we have many clients that love to schedule a boxing session. This can be a fun way to get your heart rate flying. Below we have listed a article for people to read about kickboxing. As always talk with your trainer and ask them for ideas on how to boost your cardio training.

http://www.ehow.com/list_6935504_benefits-taking-cardio-kickboxing_.html

Start 2011 Right

There are so many people that use New Years Eve as a time to make a change in their life. Many times these changes only last a short period of time. At Fitness Together we challenge people to not only look at this change as being a short term solution but as a change that will last the rest of your life. The new year is an opportunity for a new start to your fitness goals, but you have to be honest with yourself and ready to make the change. If a person is not ready for change then the change wont last. Look at yourself and ask is fitness and my health going to be my honest goal. Is health a goal that you really want? Do you want to make a change?

We recommend that people look at small obtainable goals and then once you achieve those goals start to make new obtainable goals. The small goal will help get you to the overall big goal. Make a change in your New Years Resolution this year and make it something that you will work hard for and something that you can obtain.

Happy New Year!

The Benefits of Variety in Your Workout

Many of us have tried working out and quit for one reason or another. We talk to many new clients about their previous workouts and many of them say that they got sick of their old plan or they just can't stick to their workouts because they lose interest. When we dig deeper and ask about the regimen they usually say that they have been on the treadmill and that is it or they do the same weights over and over. There are benefits to a change up in your program and a well designed progression can give you great results. We have an article about variety and it's benefits.

http://womenshealth.about.com/od/fitnessandhealth/a/exercisevariety.htm

Healthier Option For The Holidays

Well it is that time of the year again. Everywhere you go there are cookies and sweet treats all around. It can be so hard to stay on track. We tell ourselves I will get back on track tomorrow or in the New Year. Look at the numbers of a typical M&M cookie that you will undoubtedly see this holiday season. It will cost you 200 calories and 10 grams of fat. How can you still indulge but make better decision. Sometimes just a little bit of research online and you can find a healthier option to bring to the party. Below we have listed a cookie recipe from eatingwell.com that you should try for the holidays. This cookie will only cost you 76 calories and 4 grams of fat.

http://www.eatingwell.com/recipes/lusciously_nutty_holiday_logs.html

With the holiday season approaching there are many people that will be traveling. Unfortunately there will not be a gym everywhere that people go. It is important when traveling to continue your progress towards your goals. We have a link to a body weight workout below that you can do in any location. Remember that it is important to talk with you trainer about what you can do on the road to continue your progression. http://sportsmedicine.about.com/od/tipsandtricks/a/basictraining.htm

Thanksgiving Day Workout

With Thanksgiving day tomorrow many gyms will be closed and it will be hard to workout. According to nydaileynews.com the average American will consume 3,500 calories in a Thanksgiving meal (http://www.nydailynews.com/lifestyle/2010/11/23/2010-11-23_an_average_thanksgiving_meal_comes_out_to_staggering_solid_3500_calories_health_.html). Without a workout and with a large consumption of calories this holiday can set back your fitness goals for the week. Below we have listed some things that everyone can do during Thanksgiving at will give us a great calorie burn to help offset those big calories.

1. Have a good laugh with you family (1.3 calories per minute of laughing)
2. Play touch football (471 calories for an hour)
3. Cleaning the house (204 calories per hour)
4. Baking or food prep(136 calories per hour)
5. Take a post meal walk (204 calories per hour)
6. Standing instead of sitting to watch football ( 100 more calories per hour for standing)

Enjoy the holiday but there are many things that can get us active for the day. Try to keep your goals even through the holidays.

Eat Right With The Holiday Season

Many clients come in and tell us that it is going to be a hard time to lose weight, because it is the holiday season. There are tons of party's and we tend to eat way more then we should. This is a time that can ruin the clients progress and set them back in their weight loss goal. Below we have a great article from about.com that gives people great tips on how to stay on track during the holiday season.

http://weightloss.about.com/od/holidayweight/qt/holidayhints.htm

The Truth of Candy

The holiday season gives people the chance to try some of their favorite candies in small little packages. Somehow the small packages make it feel like it is so much better for us to have. The holidays can throw our diets into a tailspin. Below we have attached an article from about.com about the calories in Candy.

http://lowcarbdiets.about.com/od/carbcounts/a/candycalories.htm

More Then The Scale

There are a lot of things that go into being a fit person. Many times clients come to us a start lifting weights for the first time. They initially see a small weight gain and start to get nervous that the weight lifting is making them heavier. The scale should not be the only determining factor in overall fitness, even though many times it is the only thing that we look to for success. The importance of a good fitness assessment is that it test for many different factors that make an overall fit person. Lean muscle is going to make a person heavier but over time it will speed up your metabolism and actually aid in weight loss.

Below we have attached a article from the Chicago Tribune which emphasizes the fact of not just looking at the scale. Talk to your trainer and set up a fitness assessment or a body composition test and determine your fitness level.


http://www.chicagotribune.com/health/sc-health-1020-heiden-20101022,0,5471475.story

What Are The Benefits Of Circuit Training

Circuit training is a way to shake up your workout and get different results. We have an article from fitday.com below that will give you the benefits of circuit training. Talk to your trainer about designing a circuit that works for you!

http://www.fitday.com/fitness-articles/fitness/body-building/circuit-training-basics-and-benefits.html

The Right Running Shoe

Running Shoes are very important and below we have a link to an article that you can read about buying the right running shoe. If you are a runner or aspire to run then read this article and talk with you trainer about the right shoes for you.


http://running.about.com/od/shoesapparelandgear/a/foottypes.htm

Superfoods to Help Your Diet

It is important to eat healthy and get superfoods in your diet. Eating superfoods will promore health and help with weight loss. Read the article from WebMD below to get an idea of superfoods.

http://www.webmd.com/diet/features/superfoods-everyone-needs

Cholesterol Awareness Month

We want to continue our education on the important health topics this month. September is also Cholesterol awareness month. There is good cholesterol and bad cholesterol that can be essential to health. Below we have an article that is on the American Heart Association website. This article will develop your knowledge on cholesterol. One key item to focus on in this article is that regular physical activity can help your body produce HDL (the good cholesterol). This can help with the prevention of heart disease and stroke.

http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/About-Cholesterol_UCM_001220_Article.jsp

Childhood Obesity

September has been declared Childhood Obesity Awareness Month and this is a very important topic with growing concern that needs more recognition. Many kids refuse to eat healthy or they just wanted McDonalds. If we told you that in the last 40 years childhood obesity has grown by 4 times and now almost 19% of children are obese, would it change opinions on how important nutrition and exercise is for children. There are so many complications that come from being overweight and obese. There are liver problems, sleep apnea or asthma. Type 2 diabetes is a huge concern. 45% of new cases diagnosed in children are type 2 diabetes according to medtv.com. There are more complication that can come from diabetes if diagnosed.

Nutrition and activity are the only way to correct the epidemic of childhood obesity. Kids need to get outside and play and need healthy role models. Take your family on after dinner walks, bike rides or hikes. Try to find activities that increase exercise and your families "quality time" together.

Children need to know the importance of nutrition. The concern is that 2/3 of America's population is considered obese and 70% of children that are obese will continue to obese into adulthood. The healthy lifestyle has to be implemented at a young age or we will continue to get more obese as an American society. Children are impressionable and if they are healthy from a young age then they will continue the lifestyle into their adulthood.

Fitness Together is here to help educate children and families on healthy living to try and prevent or reverse the obesity trends that are occuring throughout the country. If you would like us to speak with your son, daughter or friend, we'd be more than happy to help them.

You Can Still Start a New Challenge

This week we continue our blog with motivational stories to help inspire you along your fitness journey. People are never too old to set new goals and achieve things that they never imagined they could do. We have many clients that never thought they could lift weights, run a 5k or do a marathon. With hard work every client achieves their goals. Read this story below that documents a 103 mile swim that a 60 year old woman achieved.


http://michaelkane.typepad.com/michael_kane_love_is_the_/2010/08/boys-to-men.html#tp