GetFit Top Tip

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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One of the Getfit fundamentals is form and function, this is the training principles of our training. As part of this we ask you to do a 45 min programme with your trainer 2-3 times a week and a cardio interval work out of 25 mins,2-3 times a week.

So how have I done so far??

I really enjoyed the different exercises that were in the 45 min workout, some of them were familiar others not, on the whole a good muscular workout.

Now for the Cardio intervals…… most commonly we ask this to be done on the treadmill……as soon as I found out this I was not happy!!!, for some reason I have always had a fear of running, something to do with those cross country runs they made us do at school, I hated them with a passion!!

Anyway it goes like this 5min warm up on the treadmill, then run at 90% effort for 1 minute, then rest for 2 mins by walking, repeat this 5 times. Once the last one has been finished, cool down with a light jog and then to a walk over a 5min period.

….so how did I do.. well I certainly finished rather red faced and very sweaty, drip drip! I actually did a lot better than I thought I would, and felt that I could have even pushed myself that little bit further, not bad for never really running before.

I think a solid positive first try and if you put that with the fact that your only really working hard for 5 mins. Even with that short amount of work the cardio interval is the best way to boost your metabolism and reduce your body fat, don’t think I can argue with that, so much so that I have booked my next one already!!!

Bring on the Cardio Intervals!!!!……..

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A-Vitamins: Red-yellow and dark green vegtables, egg, butter, fish, liver and fish-liver oils, carottes, spinach and persil.

B-Vitamins (all 7-B Vitamins): peas, egg, beans, meat, milk, vegetables, whole-grain, liver, milk products

C-Vitamins: Citrus Fruits, potatoes, white cabbage, peppars, berries, kiwi, tomatoes.

D-Vitamins: Fish, Fish-liver oils, egg yolks and d-Vitmin enriched milk products.

E-Vitamins: Peas, beans, vegtables oils, peanuts, oats, broccoli, soya beans, seeds, egg and graham flour.

Calcium: Milk, milk products, dark-green vegetables, tofu, salmon, nuts, broccoli.

Magnesium: Green vegetables, wholegrain, soya beans, nuts, bitter chocolate.

Iron: Meat, dried fruit, dark-green vegetables, liver, kidney, cacao powder, sea food, nuts, red meat and egg yolk.

Zinc: Meat, Fish, vegetables, wholegrain products, egg, seeds, nuts, mush rooms and oysters.

Get out there and indulge in all the Good Foods,

Have a healthy Day!

Jess

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So the time has come and Winter is more or less here and with Winter time comes the Darker Days and the colds and flues ( which i just have experienced) start appearing together with tiredness and sometimes depressions. Everything seems harder especially getting up in the morning and the sofa attracts you more and more instead of leaving the warm and nice homes to get out and about. With the lack of energy comes the lack of trying to eat healthier and all this escalates into a bad circle. But have no fear, there are ways to boost you Immune system and ways to  feel better so stand up tall and see what You can do to feel better this Winter?

Nutrition:

We have all heard it by now, You are what you Eat! And Yes it is still a Fact! So try to think before you put that piece of chocolate in your mouth because you are hungry and that’s the first thing you saw. Always think about what You are eating and what Good that will do to You and your body?

Make sure you eat clean carbs, protein and good fats. Eat lot’s of fruit and vegetables which are bombed with vitamines and minerals and antioxidants which will boost your Immune system. Try to eat warm food now when it gets colder because that will heat you up and fill you up for longer. Try porridge or an omelette in the morning instead of your sugary cereals or toasts. If you don’t eat breakfast, Now is a great time to start. Try it out and see what a difference it acctually makes to your whole day!

As always Avoid Sugar(which includes white bread, pasta and bisquits), Alcohol and processed foods. They are still No good and don’t have any nutrients. Alcohol can also make you feel depressed!

Exercise:

This is equally Important especially now when Winter is here. It’s easy to stop doing exercise at this time of year and us working in Gym can see a big difference in clientel at winter time. It’s just plain and simple Hard to get out when it’s cold and miserable out there but try not to stop. As i just said Exercise is very Important. When we do exercise we release the hormone Endorfines and that is the hormone that makes us feel Happy and it is the same hormone  we release when we stress, have sex or are totally in love. And you know how happy you are then , right:)

We get stronger both mentally and physically and we also Boost the Immune system with regular Exercise. So if you are used to doing exercise, do continue, don’t give up!

If you are new to exercise start off nice and easy so you don’t over do it and get fed up or injured. Remember, Any exercise is better than No exercise.

An other thing that makes us livlier and happier is getting out doors. Wrap up real warm and go out for walks or gather some friends and play touch rugby or some other games or why not set up a little tournament of some kind and  Have fun Out doors. You’ll get some fun, some fresh air and the Sun (if it’s out) will give You the  all Important Vitamin D which makes your skeleton stronger and again boosts your Immune System. D-Vitamines are also great for the skin, hair and against Depression.

So, no more excuses about Winter. If you take good care of yourself this might be the best Winter Ever:) Eat good, Get outside and Do some Exercise. Why not Try something totally new this winter, get a friend to come along becuase that way You will never have an excuse not to do it.

Be Well and Happy Halloween:)

Jess

Want to try something new, here are our options:

Fitness Boxing classes: WWW.JESSBOXING.COM

Outdoor Functional training: WWW.FORESTFIT.COM

Or why not get a Personal Trainer this Winter: WWW.GETFIT.LU

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OK guys… stop sending me emails. I was inundated with emails during my holiday about my 30 day Drop A Dress Size guarantee, and my schedule is now just too full.

However I had a quick phone call with Jess this afternoon, and she has mentioned that she was prepared to make the very same offer…

DROP A DRESS SIZE in 30 days or we give you your money back! Plus we will continue to train you for free until you DO Drop a Dress Size.

Jess has a real limitation of when she can train clients, so she is being really selective about who and when she trains.

So here are the conditions again:

• You’ll train with Jess one-on-one twice a week for four weeks, no excuses, no get outs PERIOD.
• You must follow the exercise plan Jess sets for you in full without deviation.
• You must follow our dietary recommendations to the letter, this is our Nutritional Responsibility program that is based around the Elimination diet . This means no alcohol, zero bread and pasta, zero processed foods, etc etc.
• You must commit to writing and reading your goals every day, and taking positive action every day to achieving them.
• You must write a daily journal, and email it to Jess every evening for 30 days to tell her what you have been doing that day, nutrition and exercise wise.
• At the start and end of the program Jess will ask you to take photographs to demonstrate the changes to your body shape and be prepared to write a full report of how you have got on with the program.

Now Jess is realy only taking 5 clients at this time, and having talked about her available times, during the lunch period is going to be the most ideal time. Now if this fits with you then you need to:

go to the http://www.getfit.lu/consultation.html page to register your intention to start training with us

drop Jess an email at jess@getfit.lu with the subject “Drop A Dress Size 30 days” and tell her why she should take you as one of the 5 special clients to help you drop that dress size(Jeans size for guys)! I wouldn’t wait for the deadline of the 31st October at 18:00 as Jess will have likely filled those places by then.

So get to it right now if your are really serious about making some extra special changes in the month of November.

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One of the fundamentals we all strive for is a healthy lifestyle. To reach that healthy lifestyle, you have to get in your training, right? But how do we fit our training into our busy everyday schedule?

Here’s a tip: Train early. Schedule training in the morning so that normal daily chaos-long meetings, family demands, traffic-won’t end your workout before it begins. Plus you will jump start your metabolism, meaning you’ll be burning more calories-even when you are sitting at your desk or behind the steering wheel and feel better all day!

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Yes its true golf is now recognized as a sport, and about time too.

What is golf anyway, its just hitting a ball with a stick to a hole in a field!!!

Well actually real golfers walk 7000 meters with 15 kilos on their back whilst only stopping to move their body from a static position, to moving a golf club over 150 km per hour.  The stopping and starting does create a lot of stress on the body.

Even now we can see that the top pros are employing personal fitness trainers to improve their golf, not their looks. For the top professionals, they are looking for more mobility and power to help them move the ball further and more fitness to allow them to practice for longer and to be still fresh playing the last few holes.

Now for the amateurs,, Does the average golfer need to work out??
Well being a professional golfer, I have seen people quite quickly spend 500 Euros on a driver that might give them 10 meters and of course lots of money for lessons to improve their techniques. These are all fine and frequently help, amateurs will infrequently improve themselves physically to move better and faster.

To hit the ball further, you require more club head speed. This will come from levers and co-ordinated speed.  The levers are knees, hips, shoulders, wrists and maybe feet and the power will come from the muscles attached to these joints. With training, these muscles will get stronger, moving the joints faster and more co-ordinated and your club will move faster, finally hitting your ball further that your opponents.

Leon.

Leon is one of newest Personal Trainers on the team, and as a Golf Pro locally in Luxembourg, is ideally positioned to help you with your golfing fitness, posture and overall physical conditioning, as well as improve your swing.

Arrange a consultation with Leon today by going to our Online Consultation Form.

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OK, some of you will have read about my Drop A Dress Size Guarantee, 60 days to drop a dress size or your money back…

Well I am personally going to UP the challenge some what.

Drop A dress size in 30 days or I give you your money back! Plus I will continue to train you for free until you DO Drop a Dress Size.

What at the conditions:

• You’ll train with me one-on-one twice a week for four weeks, no excuses, no get outs PERIOD.
• You must follow the exercise plan I set for you in full without deviation.
• You must follow our dietary recommendations to the letter, this is our Nutritional Responsibility program that is based around the Elimination diet I have followed this last few weeks. This means no alcohol, zero bread and pasta, zero processed foods, etc etc.
• You must commit to writing and reading your goals every day, and taking positive action every day to achieving them.
• You must write a daily journal, and email it to me every evening for 30 days to tell me what you have been doing that day, nutrition and exercise wise.
• At the start and end of the program I will ask you to take photographs to demonstrate the changes to your body shape and be prepared to write a full report of how you have got on with the program.

Sounds like a lot? And yet what I am asking is not unreasonable.

If you truly want the results then you understand that sacrifices and changes must occur.

Now I am taking on only individuals who really are committed to getting the results, and I only have time for 6 clients at this time starting from November 11th, when I return from my holiday.

What I need you to do is go to the http://www.getfit.lu/consultation.html page to register your intention to start training with us, then drop me an email at tim@getfit.lu with the subject “Drop A Dress Size 30 days” and tell me why I should take you as one of the 6 special clients to help you drop that dress size(Jeans size for guys)!

I will be picking up only a handful of emails next week during my vacation, make sure you put the subject in there!

Get to it now!

Tim

http://www.getfit.lu/consultation.html

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