Blog Archives

What people don’t realize about cardio, New Years workouts

end of the month finishing up with Burprees and Press Challenge – it has been a progressive challenge this month and all around and I am very happy with everybody’s effort – I have been talking about the holiday foods and eating too much since Nov 1st and when you put in a great month of training with more weights and cardio like we have been doing then you really get to utilize that extra food energy and build your metabolism which will be very important when we get to May June and July bc then you get to show yourself off!! So while all the whimps are complaining about how fat and miserable they are the next two months and not working out or eating like they should, you don’t have to say anything to them

JUST FLEX and they will get the point

the workout, the grump and happy people

For people who like to run and do cardio workouts

I get bagged on a lot bc I’m a trainer who doesn’t like to do running workouts or run for fun.  Now I’m not into bodybuilding or power-lifting either (I’m a shrimp at 5″6″ 160lbs 10% body fat)  but I do appreciate people who do whatever workout it is they like to do.

I just want to help people realize their goals and help them work smarter, not harder to get where they want to be

The difference for people who like to run and do running workouts is the energy systems their body uses to get the workout done.  Its different from lifting weights.

Running is “Aerobic” (with oxygen) which utilizes fat for energy and the muscle remains catabolic in the long run.

These are people who run a lot

lillysu

dudes

slim

londonmarathon12

London marathon runners at the start line

There’s a few common things all these runners have here

  1. they run A LOT!!
  2. they burn a lot of FAT
  3. they are very lean

Nothing wrong with that, your body will respond to what ever training you give it or put it through.  Just work smarter not harder to achieve your goals

 

If you have any questions about my philosophy or post please let me know

How’s your attitude?

Your attitude about working out can be many things depending on how you feel and think

  • fun
  • proactive
  • committed
  • consistent
  • positive
  • courageous
  • can do
  • interested
  • optimistic
  • successful
  • result oriented

I believe these attitudes can be taught and can be learned if your willing to put forth the effort and make the change.

Answer this first – are you willing to make the change and accept responsibility it takes to make that change?

Only you can do that, the workout is just a workout

I’ve made my passion for fitness and helping people workout my career and if you appreciate this post please share or tell somebody that needs to be motivated to get off the couch and GET TONED!!

 

Why do you?

What is your “why”

Why do you eat what you eat?

Why do you workout?

Why do you take “medicine”

Why do you sleep at night?

To me your why is more important than your what or how

 

New workout: “KB500 – kick your butt core workout”

this Wed 5:30pm we will be starting another workout here at GT Fitness Studio – its a kickboxing workout designed to burn at least 500 calories using various forms of “martial art” style exercises focusing and attacking the core.

Steve-O will be here instructing the class with over 29yrs of martial art experience you will be guaranteed to kick, punch, and chop your way through this workout

It’s open registration ($10) , no contracts or memberships, just show up and get the workout!!

3 reasons to workout in the “heat”

trying to make sense of

“hot yoga”

“sweat suits”

“85F studios & garage workouts”

and why you see people exercising in the hottest part of the day

Something we can do together

Being alone at the gym is no fun.  If you are like me you  want to get in and get a good workout but also like to see and interact with people.  Walking around aimlessly not knowing what to do is the worst feeling.

If you show up regularly you will see the same people doing the same exercises each and every time .  You will see guys doing arm curls, some other guys doing bench & shoulder press.  Most the girls are on the elliptical & treadmills or over on the side doing some Ab machines.

When I was a personal trainer at the gym I would see new people all the time walk around not knowing what to do or even how to work the machines and if they did spend 20-30mins doing something they could have done a few more specific things to get more calorie burn out of their time.  It was my job to help these people but It came with a price.

Personal trainers  usually charge by the hour ($30-$99)  and its hard for every day people to pay that kind of price to put their body through some pain.  I enjoy group training bc its more fun to be with others and we can feed off each others energy.

I believe in a “results oriented environment” and that you can do more and learn more with other like minded individuals completing tasks and reaching goals together.

My goal is to take people that work out alone in the gym, or those that aren’t for sure what to do and  provide them a place they can come to and know that after a few weeks or months that they have the opportunity to accomplish their goal, accomplish something that is real and can help their own health and well-being

That’s better than working out alone, and that’s something we can do together

Holiday weight gain is over

gaining weight for 2012 is over – now 2013 is time to start getting in shape

If you don’t have a workout that’s a problem – if you joined a gym and don’t know what to do, that’s a problem

I used to work at a big gym and I was the “middle man” there – that was a problem for me as well

 

Hot fitness trends for 2013 in Bowling Green, Ky (and the not so hot)

End of the year I like to look back and see what has been trending and what has faded.  Our market here in BG  has a slight lag time to it but that’s quite alright.  I keep up with other markets in bigger cities always looking to see what’s out there.

1. Certified, Educated fitness professionals – more people are graduating college and getting certified through the American College of Sports Medicine & making their way through the industry.  As the field grows the quality of help will get better and away from the ex-football players, and surgeons, physical therapist  owning fitness facilities

2. Strength training – as we develop more qualified trainers in BG we will have better outlets for strength training.  Many women are still scared of gaining strength because they don’t want to get “too big” I still laugh when they say that to my face but as people learn the benefits of strength training on their bone density, heart & lung strength, and the ability to help your immune system stave off disease like obesity, heart attack, stroke and cancer, they will become more in to it and want to get stronger too

3.  Body weight training – this is a great trend that I welcome and participate in fully myself at the studio.  The rise of popular dvd’s at home like Insanity, P90x workouts have helped garner much attention to this type of training.  As people learn more about fitness the dvd gives people a place to start in their home where they won’t be as embarrassed to workout like they would be in a gym

4.  Children Obesity – this is a very important one.  Children today are for the first time expected to die sooner than our generations before.  Obesity and processed foods, and lack of physical activity is contributing to increased death rate.  Kids today have clogged arteries like 40yr olds and all bc of their lifestyle.  Sad thing is that they get it honestly from their own parents who are ticking heart attack and stroke bombs just waiting to happen as well

5. Fitness Programs for Baby Boomers – as they grow older having programs for them is a must.  They are mostly retiring with more income and wanting to spend their money wisely.  The idea used to be retire to Florida, but with the economy now staying closer to home is more viable

6.  Personal training – of course I’m bias on this one but I believe the future of health and fitness will get away from going to the big gym & doctor and be more about going to your personal trainer so you don’t get sick or broken down in the first place!!

7. Functional fitness – this class is great and Allison does a wonderful job at BGBYBC doing various workouts that involve people training and working out different muscle groups to improve daily living functions

8.  Core training – the core consist of all the muscles in the lower back and Abs.  Always important and most back pain is caused by tight hamstrings anyways so focusing on the core area with stretching will be a big deal in 2013

9.  Group personal training – this is my bread and butter with my business.  Having the benefits of a personal trainer in a small group you still get the personal attention and save big bucks on group pricing

10.  Work-site health promotions – this going to be one of my bigger focuses on 2013 as well.  I have a couple of little programs I want to implement but I have to get out and start doing instead of talking about it.  These programs take the fitness benefits to your work so you don’t have to dedicate time after work. When the employer is on board and making these programs accessible, everybody in the company wins

That was my quick rundown of what will be hot 2013 – here’s my short list of whats not so hot or fading in 2013

1. Zumba – great for dance enthusiasts but with the saturation and competition from instructors they are racing to the bottom with cheaper pricing and loss of value & importance of what it’s all really about

2. Spinning – not as popular as in the 1980’s and with the increase of prostate and back issues this class is fading

3. Sports specific training – just coming to BG (D1) as a “business venture” to some affluent folks here I believe it will not last because our market isn’t quite big enough at their current price point

4. Physicians referrals – more physicians are paying more money for college and specializing in specific disease – Without “sick”
people coming to their office they wont have money to pay bills so helping people be pro-active and preventing disease is not their forte

5.  Yoga – still one of my personal favorites for stretching and relaxing the weight loss benefits just aren’t there.  Hot Yoga is great but only a specific clientel participate in that environment and it’s not for everyday people.  it’s too hot, to sweaty and scantily clad for most

Any questions, comments or concerns please let me know

%d bloggers like this: