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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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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Now, personal training is something that obviously I am very passionate about. I see people meeting their goals every day with personal training when they have struggled for years, either with their weight, an injury, a disease, or just not feeling “right”. Fitness gives you an energy that you cannot get from anything else. It not only helps your confidence and your appearance but because your body is functioning properly, you feel better doing your everyday things. And that is just an amazing feeling.

When beginners join a gym, the cost and work of a fitness program and personal training can seem daunting. I understand that. And nobody says you have to train 3 times a week or more with a trainer. And nobody says that you have to be wealthy or a celebrity or young or anything else in order to do personal training.

Personal training — JUST THAT — PERSONAL

So what works for you is the right thing. If you only want to train once a week and do your other workouts on your own — then that is what personal training is for you.

If you just know in your heart that you will not come to the gym without an appointment, then try two to three times a week for the first month (yes, maybe only the first month) because for some people, it will become a habit after about 30 days. After that you can try doing it once a week or alone for a bit — just remember to keep an eye to make sure you don’t stop.

If you have a previous injury or a back back or another limitation, then you probably need some corrective training before you jump into anything so that you don’t create a larger problem.

If you have never worked out with weights, you probably need a few sessions to even know what exercises are effective and how much weight you should be using. And I mean only a few — for most people, a routine can be learned in just a handful of sessions. Don’t expect that you will learn it in just one when you have never lifted weights before. But a handful — yes. Then you will have it completely perfected and can continue on your own.

I hope this gives you some ideas on personal training and how it can be a part of your workout and give you an amazing start to a whole new world of being fit and healthy

Tags: Fitness, Personal Training by David Hansey, Personal Trainer
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Ok — at this time of year everyone is committed to getting into shape. This is finally going to be THE YEAR! Well good — I think making declarations helps some people finally define their goals.

Now here comes the tough love part. Getting in shape requires you to commit to that day in and day out and week in and week out. Working out here and there is not going to help you. Canceling personal training appointments, blowing off group fitness classes, skipping your cardio — all of these things are not going to help you.

I know people get busy. Believe me, I understand busy. But I really like when people do an assessment of their day. Do you watch TV? How much? An hour a day, 2 hours a day, more?? Well lookie lookie, that hour a day watching the news could easily be done watching the news on the treadmill. The reality is that most people watch much more than an hour or two. So let’s get realistic and really look at our schedules and let’s try to find that few hours a week that will change your health, the way you look and the way that you feel

Tags: Douglasville, Fitness, Personal Training by David Hansey, Personal Trainer
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Deciding that you want to change your body is a decision that can be difficult for many people. I mean for some of us, life just flies by so this is a major step that you have found the willpower to commit to having a healthier life. So once you have made the decision and committed to doing the work required, what next?

Well, that is a hard question. But there is a simple approach as well as a few tricks to keep you going.

Here is the approach:
- Forget fitness classes — WHAT? you say! Yes, for now to get started forget fitness classes. I have worked at a gym here in Douglasville for several years and I watch the ranks in fitness classes swell at the beginning of the year and then fall away by Valentine’s Day. Why? Well some people just lose interest and motivation but for a large number of people it is that fitness classes have schedules and trying to fit a fixed schedule into your fluid life is hard.

- Go to the gym every day that you work. So if you work Monday through Friday, then you go to the gym Monday through Friday. Oh, don’t freak out. Just do this for the first 30 days. You need to make this a habit and going every day gets you out of the head game of this day or that day and it buffers you from having things come up the prevent you from having things come up that take you off track. If traffic is bad or one of your children is ill, guess what, you only missed the one day out of 5.

- Get on your favorite cardio machine and do 30 minutes every time you come to the gym. I don’t care how fast you go at first. Personally I prefer clients to choose a treadmill over anything else because it keeps cheating to a minimum and keeps you honest. Since you are a beginner, the point is for you to show up and get working. Not to make you so smoked and so tired that you can’t walk, work and want to quit.

- You need to strength train. For the first month, you should plan on strength training twice a week. This can be increased to three times but two is enough for most beginners for the first month. Not sure what you should be doing? Well this is not the time to flop around or watch other people. This is the time for professional advice. Seek out a Board Certified Personal Trainer (click here to read about what a Board Certified trainer is because not all trainers are certified and even a smaller amount are board certified.) I can’t say how important it is to ensure you get someone qualified to handle you and any unique conditions you may have. This is important for everyone and critical for anyone with a chronic condition (people with diabetes, heart conditions, hypertension as well as many other conditions require special adjustments to their routine)

Ready to get started?? Awesome — then there is just ONE MORE STEP that you do before any of the above.
- 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.

Look for more details next time on how to stay motivated.

Check my personal training blog for some great ideas on how to clear out your cupboard of all those foods that are not helping your weight loss pursuits. Click here to go to the Personal Training Blog

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