4fitbodies.com

I have lots of people tell me almost daily that they are doing EVERYTHING but are just not getting results. Now, to me — this means you are not DOING EVERYTHING

And I do not mean that in a cruel way. Sometimes — actually MOST OF THE TIME – these people believe they are really stepping it up and not getting there. Well, here are some things that can trick you into thinking you are doing it all — and these things all mess with your fitness and weight loss results.

1 — Liquid calories — are you drinking a lot of juice, soda, iced tea, coffee drinks — these all contain hidden calories and can add up to hundreds of calories a day.

2 — Cardio — are you doing all the cardio that your personal trainer has told you that you need. Remember 45 minutes does not include the time you took to stop and talk to someone, the time you spent getting started, etc. And if you are using an elliptical — are you working out INTENSELY enough? It is too easy to just go through the motions so if you are not sure, change to the treadmill for a week and see if you notice the difference.

3 — Strength training — do you do a strength training workout? A fitness class, even one with weights is not strength training. You need to lift weights regardless of your age to build not only bone density but muscle density which burns calories even when you are not working out.

4 – PORTIONS — this is perhaps the BIGGEST issue for a lot of people. How much is a cup? Take out a cup and actually measure a cup of cereal. Put 2 cups of salad onto a plate. It is very difficult to get a hold of your portions if you don’t. You end up eating too much of things your should limit and too little of fruits and vegetables.

5 – Restaurant Meals — It really does not matter what you eat in a restaurant — it is rarely healthy. Even “grilled vegetables” are usually brushed with butter so they look better. So really, try to learn to eat at least a few of your meals at home. You will be healthier, more in control of your diet and you will save money. If you are not sure of what to cook, I have a whole site dedicated to that very topic with tons of healthy recipes and new ones added every day so if in doubt, have a look at Douglasville Weight Loss

6 — Are you actually hungry. Addicts are told to be careful of what they call HALTT — hungry, angry, lonely, tired or thirsty. Well, some people are addicted to food and to their eating habits. So ask yourself this same list of questions. Are you ACTUALLY THIRSTY?? Are you just bored and lonely and watching TV? Are you eating more from habit and less from need?

I hope these help you get control on some of the things that can be sending you off the rails. If you still do not see results, I would suggest at least a handful of personal training sessions to get you back on track because there is more going on.

Tags: Douglasville, Fitness, Nutrition, Personal Training, Weight Loss 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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I would like to take this opportunity to wish everyone a very HAPPY NEW YEAR.

At this time of year, a lot of people reflect on their lives and that includes their fitness, their appearance, their health and their eating habits.

All of these are great resolutions but I sincerely hope that you do not make broad statements that you will just blow off before Valentines.

Healthy eating and fitness lead to better health and a better body. So if your goals are to improve in those areas, then you need to look at the big picture and do some goal setting.

What is your goal?
– To lose 10 pounds
– To run a Marathon
– to drink 8 glasses of water each day
– to get to the gym 3 times a week

Those are all great goals and are better than making broad statements that you cannot measure like “lose weight” “get fit” “work out more” etc

When I talk to people about getting fit or weight loss, I like them to understand it is a lifestyle and an ongoing process. It may be sad to say but you will never have a license to eat anything you want in large quantities. With a properly balanced diet and a fitness plan, you will be able to include your favorite treats in reasonable portions.

So set your goal and start living your new life and very soon, you will start to enjoy your new body.

Tags: Douglasville, Fitness, Sports Fitness, Weight Loss by David Hansey, Personal Trainer
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One thing I try to stress to anyone starting a new fitness routine is to find something that you like to do for your cardio. Do you enjoy the outdoors, then running the trails at some of Douglasville’s parks might be ideal. Do you hate cold weather, the rain, getting your shoes dirty, etc – then outdoor running is not for you. See where I am going here? Pick an activity that FITS YOU and your life rather than trying to force yourself to do something that you are not fond of.

Now — you actually have to DO IT. So be sure to pick something that time wise fits your lifestyle. Do you like to do things with other people? Then perhaps fitness classes. Although be wary of fitness classes whose schedules do not fit yours. You have to GO to be successful so if the fitness classes are at times that do not fit your schedule or that require a lot of rescheduling of the rest of your life, then that might not be for you.

Ok — now something that works for your fitness level. While personal training will be UNIQUE to you and is the ideal, some people cannot afford it. So if you decide to do a fitness class, pick one that meets all the scheduling criteria but ALSO is one that you can go at your own pace. The class at the Douglasville Gym where I work that I recommend most is Ride, it is a spinning type class on bikes. Great workout and great for beginners because you go at your own pace.

So remember these 3 things to make fitness a HABIT and a great change to your health
- FUN (you love it)
- FITS (into your schedule)
- FOR YOU (right for your fitness level and unique needs)

Remember to check out my great diet site for free yummy (and printable) recipes as well as a new feature showing you how to eat better http://www.douglasvilleweightloss.com/blog

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