Have you lost 16-32 pounds in 2010?
April 22, 2010 by Deb · Leave a Comment
Today marks the 16 week mark of 2010.
It is important to pull the bus over right now and be honest with yourself about how the first 16 weeks of 2010 went:
Do you have more energy?
Are you generally in a better mood?
If weight loss is one of your goals, have you lost 16 to 32 pounds (1 to 2 pounds per week)?
Are you getting more tone?
Are your clothes feeling loose/are you losing inches?
If you answered yes to at least 1 of these questions, then Congratulations! You are “in the game” and you should be proud of yourself.
If you answered no to all of the questions, then it is time to re-commit and change your approach.
“The definition of insanity is doing the same thing over and over again and expecting different results”. – Albert Einstein
Now is the time to alter what you are doing so that you can accomplish the fitness and/or weight loss results that you deserve. You and your health are worth investing your time and energy into to so make today your January 1st and start kicking butt!
Maybe you need some help? Here are some tips to get you going:
- Hire a personal trainer….I happen to know a few good ones at CrossTrain!
- Get a workout partner
- Sign up for REV
- Try a free workout class
- Increase intensity on the circuit
- Increase your weights….when is the last time you increased your weights??
- Sign up for Jump Start for help with your food
- Make appointments for your workouts and KEEP them!
- Eat more fresh fruits and veggies!
- Drink you WATER!
Now start TODAY and kick some Booty!
Train Hard & Expect Results,
Deb 
Life Is “Ruff”, De-stress With Doga
March 31, 2010 by Deb · Leave a Comment
Doga is a form of yogic practice which has been specially adapted for dogs; a practitioner of doga is known as a dogi. In a doga session, dogs and their owners work through a series of yoga poses together; the session may also include things like meditation and eye-gazing to strengthen the bond between human and dog.
Fans of doga claim that the experience makes their dogs calmer and more focused, and that it increases the connection between human and canine. As human and dog work together, they start breathing in the same rhythms and they often learn more about each other. For older dogs, the gentle stretches of doga can help ease aching joints, while younger dogs can grow more relaxed and easier to get along with. Long-time practitioners of doga claim that their dogs can stretch more deeply as a result of their practice, and that their canine companions have mellowed due to their exposure to yoga.
Dog owners are expected to bring leashed reasonably well behaved dogs. For safety please DON’T take your dog inside CrossTrain simply walk them around to the back or to the exercise room!
Weather permitting class will be held outside behind CrossTrain. Please bring a blanket or a mat!
Classes are Wednesday nights 7:15 pm
Doga is so HOT! All the Pampered Paws are doing it!
Lucky says he can’t wait to see you!
Deb:)
Workout Excuses Busted
October 29, 2009 by Deb · 1 Comment
At least once a week I hear all kinds of reasons why I haven’t seen a member for awhile….. I’ll ask where they have been the last couple months, and that’s when the excuses start…
Perhaps it was that they had a special assignment at work and have been “too busy” to work out lately.
- Or perhaps it was that they had a shoulder or arm injury so they thought that they couldn’t work out during this time
- Or perhaps they had a knee, ankle, or leg injury so they thought they couldn’t work out.
- Or perhaps they were busy with house renovations, or family issues, or too busy with the kids, etc, etc, etc… excuse, excuse, excuse
Either you want it, or you don’t, and it’s either going to be a priority in your life, or it’s not!
Here’s what I say:
Excuse #1 – Too busy at work:
Ok, so why don’t you squeeze in really brief but really intense 5 minute workouts before and after work each day… after all, that’s only 10 minutes of your time, and most people have 10 minutes. Busted!
Excuse #2 – Shoulder or arm injuries so haven’t worked out:
Bum shoulder… so what… are you saying your legs and abs don’t work all of the sudden just because your arm or shoulder is hurt? After all, most of your fat loss and metabolism-boosting results come from lower body based exercises anyway, as they burn more calories due to the larger muscle groups involved. Busted!
Excuse #3 – Knee, ankle, or leg injuries so haven’t worked out:
Ok, so now you’re saying that just because you have a leg injury, that somehow your upper body no longer works? Even if you need to walk in there on crutches, and then do nothing but seated upper body exercises, that’s a lot better than doing nothing and letting your entire body get weak and soft during while your leg heals. I do personal training with a man who has NO legs and he has to work harder to even get to the gym than most people do at the gym….sorry I can’t accept this one!
Excuse #4 – Too busy with the house, family, kids, etc:
Once again we need to get back to priorities. If your house and kids are priorities, why wouldn’t your health and fitness be top priorities also, so that you can enjoy your life and everything and everyone in it!
I know I take a hard-nosed approach with this stuff, but if finally getting into shape is important to you, nothing less will do, than to adopt a true fitness lifestyle and mindset.
New Year’s Day is only 10 weeks away! You can accomplish amazing results (weight loss, energy, health, etc.) by getting on the Wellness train TODAY.
You can lose 10 to 20 pounds (a healthy 1 to 2 pounds per week) by the end of the year. Think of how much better you would feel and how much energy you would have by making your health a top priority starting today!
Don’t let the following quote come true for you:
“A year from now you will wish you had started today.” – Karen Lamb
Deb
Back to School, Get Back to YOU!
August 4, 2009 by Deb · Leave a Comment
It’s just about time for the kids to head back to the classroom, and this means at least a little more well-deserved free time for the busy parents. Some of you may be considering starting (or re-starting) a fitness routine during this month. Some of you may also need a little guidance during this time, especially with all of the conflicting fitness information in the media. This month’s article is geared specifically towards you. It consists of ten simple and easy ways to fine-tune your workouts. These tips are based on the very same program I use with many of my new clients during their first month of personal training; and they can easily double the effectiveness of your workouts. Keep it handy and use it as a guide on your journey towards weight loss, muscle toning, and a healthy lifestyle.
1. Renew Your Commitment
Before you even begin to schedule that first workout or plan your meals for the week, you must take a moment to revisit why you want to do this in the first place. When you have a strong reason WHY you want to make a change, you are more likely to stick with it.
If you have not yet done so, write your goals down and state your reasons why this is so important to you and post your goal sheet in a place where you can see it often.
2. Create a schedule
What time will you have available that can be spent on taking care of you?
Your workouts are just as important as the daily tasks that wind up in a slot on your schedule. When you write down your intentions, you are more likely to follow through.
3. Give Your Kitchen a Once Over
Your workouts are only half the fat loss battle. What you are eating is the other. It will be extremely difficult to stay on track and see results if your kitchen is filled with junk. Toss the chips, cookies, candy, ready to eat boxed meals, sugar laden cereals, etc.
4. Do Something Different
Summer schedules tend to create habits that get in the way of out fitness goals….from sleeping in, to skipping a workout, to indulging in one too may summer treats. If you just begin by identifying one habit you created this summer and replace it with a habit that brings with it positive results, then you are moving in the right direction.
So instead of talking yourself into sleeping in again tomorrow, just think of how much more you can accomplish by waking up 10 minutes earlier – having that time just for you.
5. Create Good Habits Now Before the Holidays Start
Don’t wait until January to start “New Year’s resolutions.” August and September are perfect months to start a new diet, a new workout routine, or just set your mind to get in shape. Since the seasons are changing now, why not get a fresh start with your health? Why wait three more months to get started on working on a better body when you can do so now and create good eating and exercise habits long before the temptation and craziness of the holiday season?
6. Get Back to the Gym
Most of us have put off our regular exercise regimens due to the summer heat and vacations, but as the seasons change why not ease back into your routine? It takes just 30 days to truly get into the fitness habit once more. Just remember not to overdo it. If you haven’t been to the gym in a month or two, you’ll need to take it slow. That means you won’t be able to lift as much as you did previously and may not be able to spend as much time on the exercise bike. Slowly work your way back into your old routine, and by Thanksgiving, you should be in much better shape.
7. Up the Cardio Intensity
Don’t be lulled into a false sense of security by doing cardio only in the low-intensity “fat-burn” zone. Although, the body does burn a higher percentage of fat than sugar at low intensities, the total number of calories expended is still very low, which will limit results. For best results alternate between “fat-burn” and “HIIT”/ higher intensity interval workouts.
8. Go on a Sensible Diet
Since beach season is almost over and the holidays are a few months away, now is the perfect time to learn new eating habits and change your diet. Instead of going on some crazy crash diet, learn to eat five to six smaller meals instead of three large ones. Load up on lean sources of protein (chicken and fish), complex carbohydrates (rice, oats, and potatoes), fresh fruit and vegetables and avoid sugary sweets, high-fat fast food, and anything with processed sugar.
9. Drink Water
Water is essential for many biological functions including fat-mobilization. Drink ½ your body weight in fluid ounces per day! For some of you that may be MORE than 8-8 ounce servings…the bigger you are the more water you need to drink!
10. Take Up a New Activity
Fall is a great time to start a new activity you’ve never pursued before. Once the kids are back in school, you may have more time to learn kickboxing, martial arts, aerobics or some other healthy activity you’ve often thought about trying. If you start learning a new sport or activity now, you can spend all fall and winter doing it, and will be in much better shape by next spring.
Put these tips into action and you will kick start your Back to School Fitness plan – Making it all about getting Back to YOU!
Deb
Ankeny Gym Class Schedule for March & April
March 26, 2009 by TheBrandChef · Leave a Comment
We can’t wait to see you at the gym! But if you live outside of the Des Moines Metro area, please consider our online membership options.
Muscles in Motion
This class will focus on “muscle awareness” We will contract muscles while lifting HEAVY weights to achieve more overall benefits. Expect to take your muscles to “overload” in each class and enjoy learning how your can push yourself to your MAX!
This class is great for MEN & WOMEN that want a “traditional” weight lifting experience!
Soul Sweat
This is a dance workout program that enhances coordination, tones your body, increases stamina, and gives you a whole new repertoire of moves for the dance floor! Each movement starts from the CORE and then gradually adds “layers” to connect with your dynamic flow of energy. All that you need to participate is bare feet and the willingness to get down, have fun, and let your SOUL dance up a SWEAT!
Gliding Discs-Total Body Basic
This class offers a unique experience that allows for smooth, fluid, graceful movements using GLIDING DISCS. You will work multiple muscles while engaging CORE stabilization. Get a total body workout with this fun class!
Yogilates®
This amazing program will offer a combination of Pilates exercises that will strengthen abdominals and back muscles, as well as Yoga poses to improve range of motion. Yogilates ® offers the perfect combination of core strength, flexibility and peaceful focus. Class will include scripture and time for quiet reflection which will bring focus to our Heavenly Father.
“On Core-10” will be added to certain classes. This option provides 10 minutes of hard “core” work! Enjoy this option “after class” or to add some intensity to your circuit!
