4fitbodies.com

Finally Fit in 2008!! YES YOU!!!

David Hansey
NASM Certified Performance Enhancement Specialist
NASM Certified Sports Fitness Specialist
NASM Certified Personal Trainer

This time of year, as our thoughts shift from sugarplums to fit bodies, many people make resolutions to get fit. This will be the year!! No more excuses, this time it will really happen. Well I have to admire the resolve but let’s put together a fitness “tool kit” so that by the time you are reading the March issue of the Chapel Hill News, you are still committed to getting fit and you are starting to enjoy the results that come from having a healthy fit body.

The first step is easy but often neglected and it is a MUST. Visit your doctor. He is the professional on your health so go. Don’t find excuses not to go, just go. Your doctor will probably kiss you for starting a routine but he will also tell you any things that are important for you — You are unique and only your doctor knows what you need to watch out for.

Next, review your fitness options. There are LOTS. Do you plan to work out at a gym, at home, join a team sport, run, etc. Decide on something that fits your life. There is no point in making it more difficult than it needs to be. While your intentions might be good in choosing to swim every morning at 5 am, if you have never been up at 5 am ever, then that may not be an easy option. Try to find something that fits with you. Like if you hate the outdoors, you are not going to go out to run every day. But you may love running on a treadmill at the gym while you watch your favorite program or listen to your ipod. Making it a part of your life is a KEY to making it last. One of my most successful clients ever told me he considers his workout a part of his work day and his work day is not done until that workout is done. That mindset is what you need to get fit.

While you are considering your options, keep in mind the advice from your doctor as well as your needs and goals. And remember that everyone needs some form of strength training. Your weight loss and body transformation will not only be sped up by strength training, you need it for overall health to avoid issues with osteoporosis and aging. Strength training is lifting heavy weights (defined as being something that you can not lift more than 10-12 times) If you can lift it 100 times, consider those light weights as just a nice add-on to your cardio routine. Two to three sessions a week of strength training is all you need. And depending on what you choose for cardio, it can be a very simple addition. For example, if you love tennis, then go play twice a week and twice a week come to the gym for some cardio and strength training.

Now that you have decided what activity you are going to do, it is time to decide if you need any special equipment or training. You can’t run without great running shoes. And you don’t jump into a pool unless you know how to swim. So unless you know what you are doing, you may need some instruction. Whether this is some lessons, personal training or special equipment, you need to realize that the quickest way to succeed is to get expert help and great equipment. It is also the best way to avoid injury. So determine what you need and then decide on what is right for your budget. And then regardless of whether it is personal training sessions or great equipment, use it. If you don’t show up for your lessons or your shoes just sit on the shelf, then you are wasting your money.

I wish you a very happy and healthy start to 2008. For more information on Sports Specific Training, call me at 404-514-1896 or visit my website at www.4fitbodies.com.

Tags: Chapel Hill News, Douglasville, Fitness, fitness classes, group fitness, Personal Training, Strength Training, Weight Loss by David Hansey, Personal Trainer
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Well I know it is not easy to begin a new routine. And I know it can seem overwhelming — change your food routine, when you eat, what you eat and then add cardio and strength training.

I got a great cartoon from one of my new favorite clients yesterday and it was a doctor talking to a patient and he said “Which is better for you, one hour of fitness a day or 24 hours of death” OH MY — it was delivered in a funny format but the message is true. You can certainly afford an hour of exercise every day over dying way before your time. Or living in pain and not having the quality of life that you could have.

The same client also told me that while she is doing her strength, cardio and eating plan, she is struggling with certain aspects (such as sticking to the eating plan on the weekends). I loved the honesty. Changing your life is hard work and I always worry when people tell me everything is great (or everything is awful) but then I get no details on what they are doing. I understand that it is hard to sneak in a workout. Sometimes I go several days without turning on the TV and I often find myself sneaking in a quick workout over my lunch break or breaking up my cardio and strength training so I can get one of them in before work (which is usually around 4 in the morning) So I understand!!

There are some ways you can make it easier — some of these are going to sound like advice that your Mom told you years ago — but it is still good advice.

- Pack you lunch for work the night before. Ensure you have healthy snacks and a healthy lunch. Brown bagging it to work may seem boring but it is a good way to guarantee that you eat healthy.

- Prepare for the week on the weekend — chop vegetables and put them in the fridge, wash fruit and put it in a nice bowl by the door, section a grapefruit to have in the morning, do your grocery shopping, make a “big batch” meal such as turkey or vegetarian chili or homemade soup or roast a chicken — this will help keep lunches from getting boring and will help you get healthy dinners prepared quickly when you get home. There truly is nothing better than coming home from a long workday to dinner already being prepared so try to get as close as you can to that.

So what I am saying here is that getting fit, living healthy — these are not things that turn on like a switch. So just work the plan. Some day will be better than others. Some days you will not get to your group fitness class, some days you will not feel like strength training.(but you still should) Some days you will not get the ideal amount of cardio, some days your eating will not be perfect — but by continuing to work your plan every day, you will get healthier and stronger. And eventually (there will still be no perfect days) you will get to a point where you are enjoying a whole new healthier way of living.

Tags: Douglasville, Fitness, fitness classes, healthy eating, Strength Training, Weight Loss by David Hansey, Personal Trainer
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Now I know it is hard to work out when it is cold. You just feel like bundling all up and not doing anything. And that is why a lot of people gain weight in the winter. Well here in Douglasville, it is not really a COLD place. I grew up in Minnesota so people whining about it being cold and not being able to go outside in the snow, I get that. But here, there is no snow, or the mud, slush and mess that comes with it. So there are very few days that you couldn’t get out for a walk with the kids. And it can get chilly but that is why they make warm clothes and gloves.

Walking is an easy cardio that almost anyone can do. Regardless of your fitness level, you can get out for a walk.

As far as other activities, why not take it indoors. Either bring it to the gym, indoor pool or even try mall walking. No, not shopping. But a few trips up and down the mall can help you get your walking in.

Need something new? I run every weekend at Sweetwater State Park because it is different every time and I love it. It is good to try changing it up once in a while. Whether that means getting outside, trying a group fitness class or booking a personal training session — whatever it is — it is better than doing nothing

Tags: Douglasville, Fitness, fitness classes, group fitness, Personal Training, Sports Fitness by David Hansey, Personal Trainer
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The first step in a new or changing fitness routine is a visit to your doctor. What? Yep — your doctor will probably jump for joy.. But he will also tell you if your blood pressure is normal — this is a critical piece if you are going to start working out.

People with hypertension need to modify how they do both cardio and strength training. You can’t just jump into any group fitness class if you have high blood pressure. You need to take special precautions before you do. The main thing is a modification in your heart rate calculation but also people with high blood pressure usually cannot do isometric — so no HOLDING weights in a load bearing fashion.

BUT — that said – the only person that can tell you what YOUR limitations are is YOUR DOCTOR.

So don’t be lazy — go to the doctor and then you can get to the gym and work out SAFELY!

Tags: Douglasville, Fitness, fitness classes, group fitness, Sports Fitness, Strength Training by David Hansey, Personal Trainer
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It is the time of year that so many people are in the gym and it is also the time of year where they start to burn out. I saw a man today who literally was STRAINING to work out. Do you think he is going to want to get up tomorrow to do his cardio? While I see nothing wrong with pushing yourself, there is a point where it works against you motivation wise.

Motivation will come naturally as you start to look and feel better but you have to make it past the first 30 days to really start feeling that.

So my suggestion is to work out every day doing SOMETHING. You do need to sweat. But you don’t need to feel as though you are going to die. There is really no benefit to a workout that makes it so you cannot walk or function in your daily life. That is de-motivating.

So commit to coming to the gym every day (some people just come Mon-Fri, others come 7 days a week so do what feels right) but commit to coming. Then doing something while you are at the gym is easy. You are already here — why not get on the treadmill for 10 minutes. And those 10 turn into 30 etc. The actual act of getting to the gym is the hardest obstacle.

Remember if you have questions about personal training here in Douglasville or just a fitness question in general, you can always e-mail me or use the contact page here on the site to ask — I love to help people find their way to a fit, happier life.

Tags: Douglasville, Fitness, fitness classes, group fitness, Sports Fitness by David Hansey, Personal Trainer
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