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.

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.

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

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!

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.

Congrats to Jennifer on both her Oprah appearance and being in People magazine

But I have to ask you to HONESTLY answer if the 45 minutes to an hour of working out is something that you don’t “have time for”. Do you REALLY not have an hour a day? So you have dropped out all those activities like TV watching that don’t really add to your life.

So now that you have got honest with yourself, you need to find a time-saving way to knock out that workout.

So rather than try you usual workout, fitness class or group fitness activity, it may time for something quick to get yourself in and out of the gym. So here is my suggestion. Expedite things by focusing on YOU. So group fitness may not be the best use of your time if you don’t get an awesome workout from it. Classes like Ride or spinning are great cardio workouts and you are done quickly so if that still fits with your time allowance, DO IT. If the timing of the fitness class does not, then get on the treadmill and punch it out QUICK. Then you can get some serious weights done quickly too. Best way to get the strength training done, is to drop your rest periods and alternate between upper and lower body or do whole body moves (for example squats with a military press)