10 Reasons to Get Started Exercising

1. Increases energy and endurance.
Exercise actually increases your energy levels and gives you more endurance to do things you want to do.

2. Slows the aging process.
Working out also improves skin and muscle tone, increases flexibility and reduces the risk of many age-related diseases, such as osteoporosis, heart disease, and stroke.

3. Boosts your immune system.
Studies have shown that physical activity increases the production or macrophages, the cells that fight off bacteria. Moderate, consistent exercise has been proven to improve immunity and overall health over time.

4. Reduces stress, depression and anxiety.
After a stressful day at work or an emotional event that has drained you, physical activity can help relieve that stress. During exercise, the endorphin serotonin and norepinephrine are released. They are what make you feel happy and well. Many people with depression and anxiety problems have shown low levels of these neurotransmitters. However, exercise has proven to release them and give a sense of well being.

5. Improves confidence.
If you’re out of shape and start a regular exercise program, you’ll gain muscle tone, strength, stamina, and you will feel better in your own skin as well as your clothes.

6. Builds and maintains healthy muscles, bones & joints.
Regular physical activity is one of the best ways to slow or prevent muscle, joint, and bone problems. Strength training has been proven to help density bones and help prevent osteoporosis.

7. Helps you sleep better.
Being physically active helps you fall and stay asleep more easily. And, it increases the amount of time you spend in the deepest stage of sleep. Not only is this good for your energy the next day, but getting enough sleep releases GH and keeps you looking young and strong.

8. Sparks up the sex life.
Because exercise releases hormones and endorphins, it also increases your sex drive, satisfaction, and activity.

9. Improves mental activity
Many studies have proven that people who exercise on a regular basis have better memory, reaction time and concentration than their sedentary counterparts.

10. Reduces the risk diseases.
The best reason of all to exercise regularly is that it reduces your risk of many serious and potentially deadly diseases, such as heart disease, adult-onset diabetes, high blood pressure or hypertension. Not only can exercise help prevent these diseases, but it can also reverse diseases cause by lack of activity and poor diet.

Why You Should Eat Before You Exercise

Getting started with a great workout program is essential to health, wellness, and longevity of life. Everyone wants to live longer, stronger, and with epic happiness. But, in order to do this properly, you must take the proper steps to assess your physical condition and nutritional habits. Pre-workout out meals should be at the top of your priority list for things to do in your day. Aside from breakfast, pre and post workout meals are the most important meals.

Yesterday, I was training a new client for the first time. As always, I ask what she had eaten before she came in to train. She stated that she wasn’t able to eat, because she was in meetings all afternoon. I immediately told her that she needed the proper nutrition to be able to workout at her best capacity.

After one set of lunges, she seemed to be a little hazy and confused. I stopped her and looked for something to elevate her blood sugar, as I knew she had a drop in blood sugar. Fortunately, I had some bagels in my office and started feeding it to her. Just a few seconds later, she doubled over and went limp. Some Fit life members rushed to their car to get some brownies from the arsenal of calorie dense Valentine’s Day treats. Perfect! After a few seconds she was up and feeling great. Because this came on suddenly (one set of lunges) and not after a strenuous workout, I knew that this was nothing more that the lack of glucose in the blood. A sudden drop in blood sugar can cause seizures, black outs, and even comas.

However, some have experienced less extreme symptoms from not eating before a workout. Extreme tiredness in the middle of the workout, an exaggerated appetite, or dizziness can also be caused by lack of proper nutrition. This is also called bonking.

If you have had dizzy spells or problems with hypoglycemia, you should let your trainer know about it. When a trainer knows your medical history, he can properly design a program that fits your needs, physical ability, and medical background. However, it is imperative that you eat properly to maximize your body’s ability to endure physical exertion, stabilize blood glucose, and reduce the probability of injuries.

Planning your meals is the key to for success in any kind of physical activity, especially if you are just starting your program. Take time to figure out when you will be working out and plan your meals accordingly. For example, if you are working out at 6 pm, you should eat a complex carb and protein 2 hours before your training time. IF YOU FAIL TO PLAN, YOU HAVE PLANNED TO FAIL.

Again, nutrition is a biggest part of how you feel, energy level, and overall strength during an exercise program. In preparation for any intense activity, you should consume some type of complex carbohydrate about two hours before your workout. These complex carbs should always be eaten with protein. But, keep in mind, if you have a goal to lose weight, you should keep you calories lower and always plan for this meal. Here are some examples of things you could eat about 2 hours prior to activity:

1. ½ C Brown rice, 3-4 oz lean meat, fibrous veggies( broccoli, spinach, etc)

2. ½ cup oatmeal, 4 egg whites

3. Protein bar and an apple

4. Turkey (3oz)Sandwich on whole wheat, apple

Planning meals will keep your blood glucose stable and give you the energy to maximize your exercise time. It would be a waist of your time to go into a workout session without the fuel/energy to fully engage in the exercises presented. Plan your meals today and get the best out of your workouts.

Nothing Can Stop Me!

I have heard every excuse in the world as to why people can’t exercise on a regular basis. I’m too tired! I’m too busy! The gym is too far to drive! I have no money! I have no energy! Blah blah blah!

The fact is that everyone, including you, can make time and muster up the energy to keep their body in good health and looking great. If you can spend countless hours watching videos on how to lose weight, catch every episode of Dr. Oz, read every Fitness magazine, and vegetate in front of Americas favorite weight loss program-- The Biggest Loser, you definitely have time for 3 hours a week for exercise. NO EXCUSE!

I was at JF4U several nights over the last few weeks. Night after night, around 8 PM, I watched this young man roll into the gym, strapped to a wheel chair. My heart raced as I wanted to see this guy prove that nobody has excuses for not having an active lifestyle. After two weeks of seeing his tenacity, I had to meet this guy and find out what kept him going. I waited until he shifted himself out of his wheelchair into the incline bench press. I spoke up and asked him if he needed a spot on his set. He confidently stated, “no, I am used to doing this alone!” I asked him how long he’d been in his chair. He shared that it had been 10 years since an accident left him a paraplegic. Then, the question of the hour, “what keeps you going?” He said emphatically, “Nothing can stop me!!!!” I have a new perspective on life.

My best childhood friend has been in a wheel chair since he was 7 years old. I know what all goes into getting ready to go anywhere. He couldn’t just get up off the couch, walk to the car, jump in the driver seat, close the door, and take off. It’s a process to do all this. And, remember, they have that chair that must be finagled into the car, out of the car, and into each nook and cranny of a building.

I am convinced that nobody has an excuse that justifies not reaching goals and staying fit. Each person should evaluate their list of excuses and instead of saying “ I can’t” change those words to “ I won’t.” That seems to put the blame in it’s proper place—on YOU! Change your mentality today and say to yourself, “nothing can stop me!”

3 Motivators to Keep you Working Out During the Holidays

As we approach the Christmas season, many begin to slack in their workout regimen! Yes, I said slack. Or, better yet, they completely stop. My goal is to keep those extra pound off so I don't have to kill myself to get it off again. After sitting down with several clients and discussing weight loss, I am sure, deep down, you desire the same thing. Have you ever come back to workout after some time off? Well, if you have, then you understand the feeling... Fat and out of shape.
Now, Am I writing this to say you shouldn't enjoy the extra treats during the holidays? Absolutely not! However, keeping your workouts consistent over the next few weeks will give you some liberty to indulge in SOME your favorite holiday foods. And, those workouts will keep you in shape so you can hit it hard after the first of the year.
Here are a few motivational things to remember so you keep the momentum going during the holidays:
1. Remember what it was like to lose those 5 lbs you gained during the holidays! You should know that you don't want to keep losing the same 5lbs. I heard someone say one time, " I have lost a total of 100 lbs." I was like, "GREAT!" Then they informed me that it was the same 5 lbs they lose and gain year after year.
2. Remember what it was like to FINALLY get back into those jeans you haven't worn in a while? Have you noticed that you are reaching down to the bottom of the drawer to get those jeans that "fit" you a little better? Don't do it! Stay focused and get to the gym! Run the block!
3. Remember how hard it is to get back into the gym! If you know anything about habits, then you now they're hard to break! Keep going through the holidays and continue to create good habits. Then, next year during the holidays, you will not be as tempted to make excuses and find seasonal festivities to derail your progress.

Progress!

Things are shaping up at Fit Life. Walls are up. HVAC is completed. And tomorrow, we are getting our plumbing inspected. Considering the sewage pump was nearly 6k, I don't believe we have anything to worry about in the poopy pumping category.. In fact, we should be able to pump our sewage to California at the speed of light. And, if for some reason it can't, we have a handy little alarm that will alert us of a potential mess. I can't wait to see what kind of flushing power we have! I'm sure it won't be long before manufacturers start marketing them with labels. For real! I can see the infomercial now- " get your 1 ton sewer pump now watch your waist disappear before you get your hand off the handle!" Of course my question would be: " What's the difference between a 1/2 to and a 1 ton?" lol!
Looking forward to the beginning of the year!

Welcome!

Welcome to the Fit Life's Blog site. I am thankful you chose to follow us for healthy eating tips, workouts, recipes, fitness humor, and motivation to keep your life fit.
Fit Life is scheduled to open January 3rd, 2011. However, we are at the mercy of the city, holidays, and the contractor. We will push to keep this deadline!

Click on the link below to follow or blog and visit us frequently to learn more!