4fitbodies.com

I get all kinds of people asking me what is the best workout for them. And I see all kinds of ads and promotions here in Douglasville promoting this class, that class or that gym as the best group fitness class or workout program for everyone.

So let me lay it out for you. The best fitness program for you is one that is custom designed for you. BUT more than that, it has to be something you will do.

While I love to run, I meet people every day at the gym who would rather eat rocks than run. So running is not and should not be something that they consider. There are so many fun and effective fitness options.

Do you love the fine detailed look of muscle on your body. Then you need to strength train. So a 1/2 hour strength training workout custom designed for you by a board certified personal trainer is going to be something you want to look at. But you may HATE exercise machines. Guess what, then don’t use them. Come to the gym and learn how to use some free weights and cables and your own body weight to get an amazing workout. It will be better for your body and your mind.

Do you love fresh air? Me too. I am like a little kid that way. I feel better if I have had time to play outside. So every Saturday as much as I want to relax or work in the yard, I go out for a run at Sweetwater. I feel so refreshed after. There truly is nothing like seeing deer grazing in the field on a beautiful morning.

So step back for a second from what people tell you that you SHOULD DO. Or what ads are telling you is “right for you” Make a list of what you enjoy. Even things that are not necessarily fitness related.

Like here is an example: fresh air, rest, lowered stress, lean look of muscles, being with friends.

That list helps a personal trainer design your program. So you can do a couple of strength training sessions in the gym with your trainer for those muscles and then go walking with a couple of your friends at one of the great places to walk here in Douglas County.

Hope that helps you get some ideas on how to make fitness and working out more fun and to incorporate it into your life.

Tags: Douglasville, Fitness, fitness classes, group fitness, Personal Training by David Hansey, Personal Trainer
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In the mood to try something healthy FAST and delicious — Then check out the February recipe of the Month

THAI CHICKEN PIZZA

Also be sure to check out the great tips for February — pick up a copy at the gym here in Douglasville or check them out here on 4 Fit bodies. CLICK HERE FOR TIPS

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