GetFit Top Tip

Despite my best efforts, so many people I talk to about exercise and good clean eating habits, the conversation always comes around to the numbers. More often than not the numbers are related to weight.

How much can I lose?

What is normal weight loss?

How much should I weight?

I can understand why this is the number of concern to you. It is probably the only indicator/comparison you have that bears some resemblance to where you want to be.

Weight IS a useful indicator, but not the only one you should use.

With our Personal Training clients and ForestFit members we DO use weight, but only in conjunction with another measurement…

Circumference measurements.

The measures we get our clients to do, just once a week, are Chest, Waist(just at the navel), Hips(the widest part around your butt) and thighs(the widest part in the upper leg)

Whilst there are other measures, such as bodyfat readings, most are not accessible to people outside of a clinical studies setting.

Weight alone is generally a poor indicator of progress, especially if  your goal is to drop a dress size for example. It is highly likely if you do the right type of exercise and have the right eating habits, you WILL drop a dress size, but may only lose a small amount of weight.

When you take circumference measures, this is a simplistic way of seeing “fat loss”, and losing weight from the areas of the body you want to lose it.

Take your measures today, record them and see if your training programs are producing changes in these figures each week.

PS. We have had a great response to our special open seminar on Friday 13th. We already have 33% capacity for the evening!
Check out http://www.getfit.lu/friday13.html

PPS. More numbers… ForestFit February only has  places left for 7am and a more available for our special beginners lite program from 10.30am
Check out http://www.forestfit.com

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“It may be a small contributing factor and we need to explore all the avenues because so many people need help and we’re just not clever enough to help them at the moment.”

This quote came from an “obesity expert” from Imperial College…

I love some of the crazy theories that people come up with for why we have a global obesity problem.

Here is my theory:

or…

If you want to read the full news story about claims that common illness can make you fatter… take a look here.

Can A Common Virus Make You Fat

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Cook Once, Eat Twice
by Dr. John BerardiTo insure that you eat a healthy lunch during your busy work or school day, double-cook dinner each night. Simply cook a double-portion of each dinner meal and eat the second half of dinner for lunch the next day. This is, of course, assuming your dinner meals are complete and contain a complement of protein, carbs, fats, and fruits and veggies.

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This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

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I will not lie to you ForestFit January has been a bit chilly, but I have been really impressed with everyone in the groups. They have all committed to wrapping up warm, with some warm hats and gloves and got warm within a few minutes of activity.

The underlying principles of the sessions has been fun, moving and getting a great fat burning workout done in 45 minutes. Despite the cold it has been just great!

And so Fabulous February is almost upon us, and we’ll be continuing the great workouts and turbo-charging your fat loss efforts. Not only are we going to run the usual 7am and 9.30am groups we are also trying for a 10:30 (lite) group and a lunchtime session at 13:15

The 7 and 9.30 groups are filling fast so be quick if you want a place. Click the link below to register right now.

http://www.forestfit.com
PS. Once all the places are gone you will have to wait until March before you can join again, it really looks like two of the groups will be full by the end of next week.

Here is the web page again:

Luxembourg Bootcamp

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My wife and I are going away to do some snowboarding at the end of February. We have been going to the indoor SnowHall in France (about 20 minutes drive from our house) every week at least once to get some practice in. However we knew that we needed to get some practice on some “real” snow, so last weekend we headed off to La Bresse to hit some white stuff.

To say it surprised me is an understatement!

Where I have been getting on just fine on the artificially made snow indoors, I discovered that the real snow is oh so different. But within just a few hours of doing something a little different we started to see some results…

When you have been trying the “same old thing” for so long without any results why is it you expect a different result this time around? January gym memberships and our eagerness to get back in shape is almost a cliche it seems in 2009.

We are joining the same classes.

Jumping on the same treadmill

Peddling for hours on end on the exercise bike.

Going for a jog for an hour around the park

Doing a bunch of crunches

Swinging our pink handle weights.

But isn’t all this what you tried last year?

Isn’t this what you tried for a couple of weeks and then called it quits cos you didn’t see the results?

Like my experience on the real snow, We need to try something a little different to see a different or better result.

So instead of joining the same old classes, try something new, maybe a martial arts class, go join an athletics club and train with them for example.

Instead of going for a jog, try some high intensity hill sprints.

Instead of doing crunches, learn how to do some squats, lunges, deadlift exercises (look up on Youtube for videos of how to)

Put down those pink weights and do something a little different, and maybe, just maybe the results will be drastically different.

Tim

PS. ForestFit February start on the 10th for a completely different type of training.

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Todays Kids are generally moving around a lot less then they did let’s say 10 years ago and that is obviously taking it’s toll. The % of obesity is alot higher, Diabetes is turning up in earlier age and back and joint problems start a lot earlier in this century.

A big problem is all the Computer Games that exist today. Kids rather sit inside and play and play and play while when I was young we were out running about and moving around all the time.

Tv and Dvd’s is another reason that kids rather sit inside then go out and do something active and Believe it or not but We as Parents also play an enormous roll in if our kids are active or not. If mum and dad are doing some kind of exercise I bet you the kids will follow.

So All the parents out there Please show your kids that Exercise is a GOOD thing and get off your bums and do something. I am actually working on a Family Exercise DVD so keep your eyes out for that if you are not sure what to do to get the whole family involved:)

So, Anyway, side tracked a bit there:) I started up the Kids Box & Fit about 5 years ago and have had the group going since then. It’s aimed for Kidz age group 10-13, boys and girls. The aim is to get them moving, have some fun and early try to show them to use correct posture. The boxing part is also a great way for them to get out aggressions and frustrations within a safe enviroment.

So, don’t let your kids miss out on this oppertunity, Send me an email jess@getfit.lu to Sign Up!

Only 12 Place Available!

Have a great, Active Day:)

Jess

BR Jess

Sign Up straight Away so Your kids won’t Miss Out on this Chance!

Looking forward to seeing you, BR Jess

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Well here we all are, January 2009, the new year and a happy new year to you!! Now that we have the pleasantry’s out of the way lets get down to the nitty gritty.

 On average over the festive season it is estimated that the average amount of weight that we put on is just over 3 kilos. This could explain the fact that the majority of New Year’s resolutions are to get fit/loose weight or some variation of the same meaning.

Now we have all seen it and we have if were honest probably all done it. After the initial month or so and maybe even sooner, you’ve guessed it, it has petered out and probably come to a complete halt. Bye bye new years resolution 2009 and bye bye a fitter healthier you. So what happened? Scroll down and take a look at the most common reasons why people will fail their training programs, how many apply to you??

The top two excuses we here from clients has got to be 1. I have been busy and 2. I have not had time. These two can also in some cases just mean a lack of motivation. They are quickly followed by, I have been busy at work, been busy with the kids, been busy with house chores, cooking, shopping etc, and the list can go on. These can all be genuine excuses.

If we have  a busy lifestyle and you find your self using the above excuses then taking on a training program is not going to work, why because when we use the above excuses it shows we have not planned and organized our time effectively as we could, even if we have taken that first important step and wrote down what we need to get done in one week or even one day, how many do you cross off, and how many have you put off to another time, which leads to another reason why we fail, not taking ACTION! It’s all well and good sitting down and organizing what you want to accomplish, if you do not action it, it amounts to absolutely NOTHING !

All this organizing and actioning can make for an even more busy life. Where has the extra time come from for your training? If your training has just been added on to your endless to do list then it will end up after a while just being forgotten. The mistake made is not sacrificing something else. If we want to add a training program into our lives something has got to give, maybe take it away from those TV hrs!!:o)

If after all this we have time for a social network of friends and family!!, are they being supportive or just being negative, will they help us out once in a while to help us reach our goals and dreams or will they be that niggling voice saying “oh don’t be boring have another drink “, “have a piece of cake it’s my birthday”. Yes negative peer pressure can stop us from succeeding too.

 So let’s be honest now, how many applied to you??

 Now that you know what to avoid to stop you from succeeding there are no further excuses! and all I can do is wish you good luck in your 2009 new years fitness resolution.

All the best Marie

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Omega 3 Snacks
by Dr. John Berardi Once you’re splitting up your fats correctly (about 1/3 of your fat intake coming from each of the three types of fat), your next goal should be to balance out your omega 6: omega 3 ratio. Do this and you’re arteries will be jumping for joy and they’ll have less body fat around them to impede their jump height.

While most of you probably already know that the omega 6: omega 3 balance is critical, I’m sure many of you are wondering in you can balance out the 6:3 ratio without having to pour another tablespoon of flaxseed oil down the gullet?

How about trying some pumpkin seeds or flaxseeds? Pumpkin seeds provide a 2:1 ratio of omega 6 fatty acids to omega 3 fatty acids, increasing the EFA content of your diet while putting your fat intake back in balance. Also, adding flaxseeds to your diet is a good idea. Grind these seeds up in a coffee grinder and add to your meals. Flaxseeds provide fiber, protein, and a 3:1 ratio of omega 3: omega 6 fatty acids. Your arteries will thank you.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

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I have now been in the Personal Training business for about 1.5 years. I have had very successful clients who have followed everything I have asked them to do but I have also unfortunately had less successful clients. So what happened to these less successful clients?? Well, when they came to me they obviously had some kind of goals or else I wouldn’t have taken them on, So down the line what happened to the passion and want to reach these goals???

As mentioned above we do need Clients to follow ALL our guidelines to have a successful result of our training. Quite easy really if these guidelines aren’t followed then the results will be less or none at all.

First off a Main Goal needs to be determined. If you don’t have a goal it would be like sewing without thread. What is the goal: weight loss, fat loss, more muscle mass, functional abilities, confidence? Why is this goal so important? And when should it be reached? And HOW will you feel when you have reached it? Write all this down and you have won half the battle. To win the whole battle make sure do READ your Goal EVERY day and FEEL Passionate about it.

NutritionJ, Interesting subject. To make it easy: There is no possible way to OUT TRAIN a BAD DIET!!! So if fat loss is wanted you have to eat regularly and Make GOOD choices. Put diesel in a Petrol tank and see what happens. How is the body supposed to function in the best possible way if it doesn’t get the best possible fuel??

So eat Often, Eat Clean and Drink lot’s of water and you are closer to the body you dream of.

First, second, third and fourth week goes by and all Training sessions asked where done but unfortunately not much happened in these 4 weeks so client gets pissed off, lose motivation and lack of faith and training goes downhill. For some people the metabolism takes longer to kick in. It is something that doesn’t happen over night.  For people with a lot of extra weight it is obviously easier to start losing. Think like this: It probably took a while to put the weight on so let it take some time to get it off. That way it will be so much easier to maintain. Keep Training Smart and the Results will come.

It’s busy at work. Your husband needs his shirts ironed. Kids need to be driven here, there and everywhere. Food shopping needs to be done. Cooking needs to be done. Cleaning needs to be done and on top of that you are asked to do several tasks and workouts and eat healthy and stretching and you just wonder how you are going to get through it all.

It all comes down to the Magic word of Planning and to have a Strong Support Network around you. Think of ways to make things easier for you. Tell people that you are starting a new health regime and that you need their help to not fall back into old habits. Maybe your husband can iron his own shirts. Maybe you can start sharing driving with someone. Have a cooking day where you prepare for the week and freeze or just have ready chopped up vegetable and fruits etc. Have snacks ready at all times in your bag and in your car. Be Prepared!

Jess

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