Jim-Fit - Everybody Can Change

Spring Into Fitness

Spring is here at last! The birds are singing, the sun is (sometimes) shining. Great weather is soon to be here to stay, and say...have you tried on that bathing suit yet?

Warm weather and lighter clothing bares the not-always-happy truth about our winter-logged bodies. If you've been eating too much and aren't quite ready for swimsuit weather, here are some great tips to help you quickly get back in shape for summer: Tone up for Summer, by Natasha Turner, ND.

I especially recommend:

• Drink water for hydration and for keeping those cravings at bay;
• Eliminate caffeine, which can increase your stress hormone levels, making it even harder to get the pounds off; and
• Avoid sugar, especially refined sugar, but also high-sugar fruits. Sugar is quickly consumed by the body and can lead to crashes, making you much more vulnerable to eating all the wrong things.
• Lastly, and most importantly, I advocate the "do not skip meals" diet plan. Eat five to six small meals each day and you'll find you'll be making much better choices when mealtimes come around. It's simple: you won't be famished and desperate for food; instead you'll be cool, calm, and collected, and able to enjoy a delicious, healthy meal instead of something fast and fattening.

I'm always happy to help my clients customize a nutritional plan that works just for them. Get in touch and I'll help you craft a nutritional lifestyle plan that will help you achieve your goals. In the meantime, happy spring!

Work Your Body, Boost Your Mood!

As an athlete, I have suffered the occasional sports injury and have had to lay low for a week or two to heal. When this happens I always notice a distinct dip in my mood.

When I don't get to work out, I feel out of sorts, my sleep suffers, I get fatigued and moody. I start to crave carbs and sugar and other quick-fix (and long-term fail) ways to make myself feel better. Before long, I even find my motivation to work out going by the wayside.

But I push myself back to the gym, and every single time the same thing happens: I feel so much better! Working out gives me an instant mood boost, clears my head, and helps me sleep better. It also reactivates my diet discipline and makes me feel back on the right track.

Am I an endorphin junkie? Perhaps. But there are worse things.

The next time you're feeling frazzled, frustrated, or just plain low, ask yourself when your last workout was. Are you putting good fuel into your body, or going for quick comfort foods and crash-inducing energy fixes like caffeine and sugar? Next time you need to lift your spirits and get out of that slump, eat something healthy and HIT THE GYM! I promise you: you will feel better!

Don't believe me? Check out these mood boosters from Men's Fitness magazine. Then go for a workout and let me know how you feel. I promise you'll feel better for it!

Sprinting for fat loss!

Since I mentioned to my clients the benefits of training like a sprinter for fat loss, I've received quite a few questions, the most common of which is:

"I've been running 3-4 miles a day, are you saying I shouldn't do this anymore to lose weight?"

You can lose weight by doing long, slow aerobic training, but it's certainly not the most effective way to do it.

First, you will lose lean muscle. That's why elite distance athletes look so skinny and have little muscle.

Secondly, it's just not the most efficient way to exercise. Your body is good at adaptation and the more distance you put in, you have to run even further next time to get the same benefit. Soon, you'll find yourself running 5 miles to get the same benefit that 4 miles used to get you.

Take It Easy: Rest Days

A common theme I've found among clients, especially women, is resistance to the idea of rest.

Oftentimes when people start to see the pounds come off, they become highly motivated and start over-exercising. Sometimes people think if they stop, they'll never get started again. Some just get addicted to the endorphins and feel like they need to work out hard every day just to keep their head clear. Some are just in a huge rush to see more results.

But resting your body between workouts is vital for continued improvement, to prevent injury, and to avoid burnout.

I recommend at the very least one complete rest day per week. Remember: the road is long, so sometimes you will need to take it easy. Your body and mind will thank you for it.

Here's a great article from The Washington Running Report explaining the benefits of rest.

How many rest days do you take per week?

Before and After: A Client Testimonial

Read how a client lost 85 lbs. and gained a new life.

NY Times: Does Weight Lifting Make a Better Athlete?

Check out this great article from the New York Times regarding whether or not weight lifting helps increase performance in athletes.

I'm a strong believer in lifting, and from my experience as Strength and Conditioning Coach for the Boston College Rugby Team, I have personally seen that lifting can increase athletic performance. Just remember that proper form is crucial not only to ensure an effective workout, but to prevent injury as well.

Overtraining? Maybe...

While exercising too much is usually not a big problem for most people, for others exercise can become compulsive and can actually become a problem. It can seem counterintuitive to take time off when you're trying to lose weight, but by not allowing your muscles adequate time to rest and recover you could be heading for a drop in performance, loss of motivation, injury, insomnia, and even feelings of depression. This is called "Overtraining Syndrome."

It's always a good idea to keep track of your exercise routine and build in periods for rest and recovery. Your muscles—and your brain—will thank you for it! Learn more about Overtraining Syndrome at About.com's Sports Medicine section: "Preventing Overtraining: When Less is More."

Calming Emotional Eating

Oftentimes we eat even when we're not hungry, either out of boredom, stress, anxiety, or other factors. Here are some tips from the Mayo Clinic to help you tame emotional eating and regain control of your healthy eating habits. These may not be perfect solutions, but they can help you down the road to taming that hungry beast within.

Read more...

Gold's Gym Team Fitness Challenge

8 Week Fitness and Weight Loss Competition

Lose weight and kick your body into the new year! Work with a trainer for only $20.00 a week in a super motivating group format. Each participant will be assinged to a team of 5 people. At the end of 8 weeks the team with the greatest overall weight loss will win prizes, with special prizes going to the participant with the greatest individual weight loss. See the front desk for details. For only $20.00 a week you have everything to gain and nothing to lose except weight!

Learn more...

Quit Smoking Toolbox

It's still January, so technically it's still New Year's Resolution time. Have you been able to keep your resolutions this year? One common resolution is to quit smoking...obviously a very difficult but important step in improving your health and well-being. Here is a link to a Quit Smoking Toolbox courtesy of About.com. Really, quitting smoking now is the BEST move you can make to improve your health...so GET TO IT! And if you're worried about adding those quit-smoking pounds, come and see me...I'll help you keep that weight off and teach you how to keep it off for good!

Learn more...