It’s hard to believe that 2011 is coming to an end already.  Where has this year gone?  As it comes to an end it’s time for us to reflect on everything that has transpired throughout the year!

Let’s take a look at some of the Fitness trends that have become popular in 2011.

1. Bootcamps- It seems that anywhere you look now a days you see a new bootcamp popping up.  Bootcamps can provide you with an incredible workout.  You just need to be careful about which one you choose.  Don’t just go for the cheapest!  Research the company and the trainers and make sure they are qualified.
2. Strength Training- Thank goodness people are starting to realize the importance of strength training.  Gone are the days of cardio only.  Your bones are just as important as your heart!
3. Functional Training- We are seeing less people working out on machines and more people doing exercises that imitate real life movements.  Training functionally will make you stronger overall.  It can also help prevent injury.
4. Core Training- This one goes hand in hand with functional training.  People are realizing that crunches alone are not going to cut it when it comes to strengthening your core.  It’s important to train your core by hitting it from every angle.
5. Childhood Obesity- People are waking up and realizing that this is quickly becoming a epidemic.  Campaigns ,such as Let’s Move & MECKids You Gotta MOVE Events, are helping to bring about more awareness when it comes to the seriousness of childhood obesity.  Together we can end this trend in the years that follow!

What do you think?  Let us know by going to our Facebook page!

Only 5 1/2 weeks left in 2011!  Can you believe how fast this year is going?

The holiday season is already upon us and with that usually comes an extra few pounds.  But it doesn’t have to be that way!  There are a few small changes that you can make that will help you not gain weight during the holidays!

1.  AMP up your workouts during this time of year.  If you are short on time, try a tabata workout.  It’s an intense 4 min workout.  Everybody has 4 minutes!

2.  Keep track of what you are eating.  Knowing that you have to write down everything that eat will probably make you think twice before eating it.

3.  Drink TONS of water!  Staying hydrated will not only help you feel fuller it will boost your energy throughout the day.

4.  Fill your plate with vegetables FIRST!  This will leave you only a little room for all the high carb deliciousness and desserts!

5.  Last but not least, ALLOW yourself to indulge a little!  If you don’t you’ll probably overindulge.

This time of the year is supposed to be about family not food.  So enjoy this beautiful holiday season with your family!

October is here!  School is in session, the leaves are changing colors and the air is getting crisper, that means that fall is in full swing.  In my opinion Autumn is one of the most beautiful times of the year.  It’s a great time to get outside and enjoy some activities before the weather changes again.

Can you believe how fast this year is going already?  We only have 3 months left in 2011!  Where has the time gone?  Are you where you want to be in reaching your goals?  If not what has kept you from reaching them?  It’s seems like the biggest reason that people are not truly reaching the goals that they set for themselves is out of fear.

Fear of change.  Fear of being uncomfortable.  Fear of growth.  Fear of hard work.

Whatever fear is holding you back, release it.  Let it all go.  Look at life as an adventure.  Look at living a healthy lifestyle as a way for you to enjoy this great adventure for as long as possible.

Go back to the goals you wrote down earlier this year, and tell yourself you can and will accomplish them.  There are only 3 months left in 2011 make every second count!

Staying hydrated is one of the most important things you can do for your body.  75% Americans are dehydrated while only 50% of the world is.  The worst part of that stat is that dehydration is 100% preventable.

Your body loses about 2.5 quarts a day and that doesn’t include when you work out or do anything strenuous.  Studies have shown that for every 1% of water weight that we lose our ability to work or exercise goes down by 10%.  You may not think that dehydration effects your body very much but it does whether you realize it or not.

When a person is dehydrated there are many things it does to their body.  Dehydration causes your organs to use more blood due to the lack of water in your system.  Lack of hydration causes cells to shrink and the water surrounding cells diminishes, causing cells to not function properly.  If your cells and organs are not working the way that they should be your body can’t work at it’s full potential.

Now that you know the problems that can arise from it, let’s look at how we can tell if we are dehydrated.  A few signs are nausea, muscle cramps and dry mouth.  If you feel extremely thirsty most likely you are already slightly dehydrated.  If you are well hydrated your urine should be a light almost clear color.

A key part to preventing dehydration is knowing what your proper water intake should be.  Everyone’s intake will differ depending on gender, age, weight and environmental conditions.  Try to drink about 1/2 of your body weight to start.  Eating more fruits and vegetables will help you stay hydrated due to their high water content.   If you are doing a strenuous activity make sure you drink plenty of water.  Also if you happen to be flying anywhere staying hydrated is important.

Being aware of your body and it’s needs will help you live a healthier life.  So drink up!

Are your workouts getting a little boring?  Are you finding yourself hitting a plateau?  If so then now is the perfect time to try out a new workout.  I’m not just talking about changing your routine.  I’m telling you to try something entirely new.  Not sure what to try?  Let me help!

1.  Take a Zumba class.  Zumba is a fitness class with a twist.  It combines Latin and international music to create a fun and exciting dance workout.  You will be sweating and having so much fun you’ll forget you are actually working out.  You can find a teacher in your area on their website.  http://www.zumba.com/

2.  Take a Spin class.  Spinning is an intense workout on special bikes with energizing music to help propel you along.  It’s not just a leisurely bike ride in the park.  You will be amazed at what a great all over body workout this is.  The best part of this class is that anybody can do it.  With each passing class you’ll be amazed at how much more resistance your body can handle.

3. Try out a boot camp.  I know there seems to be a million boot camps out there right now, that’s why a little research can go a long way.  Some boot camps are military style, where they are yelling at you to stay moving, and others tend to motivate with positive encouragement.  Everybody responds differently, so it’s up to you to decide what you like.  Many boot camps offer a free trial class.  Take advantage of it before you spend the money.  Boot camps usually are fairly reasonable and people tend to build really strong connections with their fellow boot campers.  Boot camps offer a great workout and you just might make a new friend!

4. Join a sports league.  There is nothing quite like being part of a team.  Nowadays there seems to be adult leagues all over the place.   From volleyball to soccer to softball, you can usually find a team for everyone.  The best part is you get a great workout in while your playing a game.  What’s not to love?

5. Take up tennis or racquetball.  Tennis and racquetball are a great way to stay in shape and get a little competitive with some friends.  Tennis is typically played outside while racquetball is played inside.  I would highly recommend wearing eyeware when play racquetball.  It’s a little quicker game than tennis.  Both sports offer an incredible workout.  They also have leagues for both if you want to get serious about them.

If your workout it getting tired and boring spice it up with one or all five of these workouts.  Your body will love the change.  You might even find your new favorite way to workout.  Happy sweating!

Everybody understands that we need to exercise and eat right if we want to lose weight  But what many people do not realize is just how important flexibility is.  This aspect of fitness is usually the one that most people neglect.  Flexibility is an essential part of any fitness regime.

There are a couple of ways that we can improve our flexibility:

1. After each workout try to stretch for about 10 or 15 minutes.  If you have a workout buddy it makes it even easier.   The two of you can help stretch each other out. If you are not sure what kind of stretches to do check out this wonderful resource.  http://www.exrx.net/ExInfo/Stretching.html  Not only does it have a number of stretches for you to do, it also has the definitions of all the different types of stretching.

2. Another way you can improve your flexibility is to start practicing yoga.  Yoga is often thought of as a spiritual thing.  Although it can be, it can also be an awesome workout and a phenomenal way to stretch your body.  Yoga has  a way of making you push your body beyond what you think is possible.  You will leave yoga feeling far more limber then when you went it.

3. Foam rolling is also a way to make yourself more flexible.  Have you ever seen those blue and black cylinders at the gym and wondered what they were for?  Foam rolling is basically a self massage.  All you have to do is roll the targeted muscle group with the foam roller.  It sounds like this would feel amazing but most likely you will actually feel a little bit of pain.  The reason that it hurts sometimes is because you are actually breaking down scar tissue.  Foam rolling not only helps you become more flexible it can also help prevent injuries.  The next time you see them at the gym make sure you try them out.

Just these simple things can help you become more flexible.  If you are diligent in taking care of your body through exercise and eating right make sure to start taking care of your flexibility as well.  You will be amazed at how much your body improves!

As a personal trainer, I get to see all sorts of different exercise programs.  Some people know what they are doing but most unfortunately do not have a clue.  A lot of the times the biggest problem is that people like to over complicate their exercise programs.  When in reality, it all comes down to five basic exercises that work your whole body.

1. Squat-

Stand upright, feet shoulder width apart.  Bend at your waist as if you were sitting back into a chair.  Be careful not to let your knees go over your toes.  Keep all of your weight evenly distributed throughout your feet.  Do not let your toes come of the ground.  Keep your back straight and your chest high.  Descend until your thighs are parallel almost with the ground.  Extend your legs until you return to the starting position.  Remember to keep your core tight throughout this whole exercise.

2. Reverse Lunges-

Stand with your feet close together.  With one of your legs take a step backwards and bend your supporting leg.  Let your knees bend to a 90 degree angle.  Your thighs and knees should always line up with your feet.  Make sure you are stepping back far enough so your knee does not go over your toe.  Your forward leg should bear most of the weight.  Return to your starting position and repeat on the other side.

3. Push-ups-

Lie prone on the floor with hands slightly shoulder width apart.  Your feet should be a few inches apart.  From this position push your body off the ground.  Your body should be straight and your arms fully extended.  Lower yourself down to where your chest just brushes the floor.  That’s one repetition.

4. Plank-

Lie prone on the floor, with your feet a few inches apart.  Lift your body off the ground so you are either on your forearms or on your wrists.  Your elbows should be under your shoulders at all times.  Keep your body straight and hold this position for as long as you possibly can.

5. Pull ups-

Stand in front of a pull-up bar.  Reach up and grad the bar with a wide overhand grip.  Pull your body up until your chin is parallel with the bar.  Slowly lower your body down into the starting position.  Pull ups are difficult.  Here’s a great thread if you need help with getting started at even being able to do a pull up.  http://forum.bodybuilding.com/showthread.php?t=868083

Your workouts do not have to be crazy and complicated.  If you are not doing these exercises right now, I would encourage you to add them to your regimen starting this week.  Try them and see how you can get a full body workout with these moves alone.   The basic thing to remember is to keep it simple!

We all know how important it is to take care of our bodies, yet for some reason it’s the hardest thing for some of us to do.  That’s why it is important for a company or corporation to encourage their employees to stay or get healthy.  There are so many ways to create incentives for getting healthy.  You can have a mini competition within your company with prizes or even just bragging rights.  You can also offer complimentary personal training, gym access or even fitness classes.  The opportunities are endless and rewarding.

Here are some benefits that fitness and healthy living can add to your company to increase your bottom line:

1.  Having healthier employees may decrease your insurance premium.

The healthier people are the risk of sickness and doctor visits are lower.  We know that not all diseases can be prevented but many disease that plague a lot of people can be.  High cholesterol, high blood pressure, and type 2 diabetes are all examples of diseases that can be prevented or made better by exercise and healthy eating.

2.  Productivity within your company greatly increases.

Think about it, workers who are healthy are going to have more energy due to eating healthier and by having lower body fat.  The more energy your employees have the more work they get done in any given day.

3. Provides a happier workplace for your employees.

If your employees are healthy, they are going to have less aches and pains and a better outlook on themselves.  When people begin to feel better about themselves they become much happier people.  Therefore the atmosphere of your workplace is happier because your workers have more confidence in themselves and in the work that they are doing.

4. Fitness classes and nutrition workshops can unify your company.

By offering your employees a chance to take a fitness class or cooking workshop, you are encouraging them to build bonds with each other outside of their work environment.  This will lead them to be more encouraging toward each other and help them focus more on working as a team when it comes to work itself.  You will also see a stronger sense of pride for their work and for the company itself.

Make the effort to encourage your employees to get healthy, it will pay off in the end!

Can you believe it is already July?  Honestly, where has this year gone?  How are you doing on your resolutions and goals for 2011?  Instead of looking at it like this year is almost over and I haven’t achieved nearly as much as I would have liked.  Let’s look at it as this year is half way over time to step up my game and get it done!  There is still plenty of time to get done whatever it is you want/need to get done.  So do it!

This weekend most of us will be spending a lot of time with the ones we love.  You’ll be at picnics, where you’ll be tempted with all sorts of goodies.  Don’t feel guilty if you treat yourself a little.  Just remember moderation is key!

You’ll probably be enjoying a couple of parades and fireworks too.  Don’t worry too much about getting to the gym.  Instead of actually going to the gym, why not work out outside?   This weekend is all about having fun, so try something new.  Invite your family to join in the fun.

Also, don’t forget to remember what Independence Day is really all about.  We are able to celebrate this day because many brave men and women have given up their lives so we could be free.  If you see someone in uniform, make sure you thank them!. They have given up so much to fight for our freedom.

Happy 4th of July!

The easiest part about working out and eating healthy is talking about it.  Then comes the next step which is the actual working out and healthy eating.  That also tends to be fairly easy.  What seems to be the hardest thing to do is staying motivated.

Maybe you have been working out and eating healthy for the last 8 weeks and  still not seeing many results.  Or you are just having a day where you  can’t get yourself to work out or you cave in and eat every chip and piece of pizza in sight.  Whatever the case, it’s imperative to realize that everybody has a day or a week where they lack motivation.

If you are having a day, week, or even a month where you are struggling with motivation try some of these tips.  Maybe you’ll find that extra push to put yourself exactly where you want to be.

1.  Start a vision board.  A vision board helps you envision your future exactly how you want it.  Your vision board can be whatever you want it to be.  It can be strictly about fitness and how you want to get healthy, or you can make one that encompasses your whole life.  Having a vision board will make it easy for you on days when you lack motivation.  Just look at your board and you’ll be able to see and remember why you started changing your body and life.

2. Find a workout buddy.  Working out with another person can give you that extra push, especially on those mornings when you just don’t want to get out of bed to hit the gym.  Having a workout buddy can also make you strive to continually reach further than you thought possible during each and every workout.  And let’s be honest who doesn’t like to having a friend there to talk when you just need a listening ear.

3.  Last but not least, give yourself a break.  Remember everybody has an off week, whether they are an elite athlete or a businessman.  It is vital that you listen to your body.  Sometimes you lack motivation because you’re body is telling you that you need to chill.  Your body needs time to rest and recuperate.

If you’ve had a bad day, week, month or even year, pull yourself up by your boot straps and tell yourself you will get through this.  Only you are in control of your life.  Whatever your goals are go get’em!