Thursday, August 23, 2012

Sunday, August 12, 2012

Are You Group Fitness Savvy?

Ever wondered what goes on in a Body Performance class? This is an inside look at the workouts, camaraderie, and challenges that take place each week! The people that attend these classes come from a wide range of fitness backgrounds but they all have one thing in common: commitment to a healthy lifestyle. I challenge you to find a class, a group of friends or an activity that you can enjoy and look forward to each week. I believe this is essential to maintaining a healthy relationship with exercise and your fitness goals. As easy as this endeavor may seem, it can become very daunting trying to find a gym, class, instructor, or friends that fit your exercise needs and interests.


Here are some tips from a "gym jumper" who has tried it all!

1.  Budget- know what you can spend monthly.
     Questions to ask: Does the gym have a membership? Are the classes included or separate? Can I pay per class? Is payment automatically deducted? Are there cancellation fees?

2. Schedule - Find a gym with classes that fit your schedule.  Once hooked add them to your weekly planner so attendance becomes a priority.
      Questions to ask: Do I sign up for classes? What is the commitment time length? Do I get charged if I miss a class? Is there an expiration date for class packages?

3. Instructors/ Trainers- Take time to get to know your instructor/trainer first to make sure you feel comfortable and safe. If they are a good instructor/trainer they will approach you first and discuss with you your fitness level and needs.
       Questions to ask: Can I read the instructors/trainers bio? What does the instructor/trainer specialize in? Do they teach the same classes each week? How will I be contacted if there is a class change or cancellation?

4. Class programing - Besides looking for a class description that sounds fun make sure it sounds like a well rounded fitness program. Once you try a class and decide you like it, commit to going for at least 8 weeks so you can see or experience a change in your strength, endurance, body or all of the above.
       Questions to ask: Do you recommend a fitness evaluation prior to the start of the class?  Is there a way to measure progress? Do you suggest modifications through out the class? Does the class cover all elements of a balanced fitness program including, warm up, instruction of proper technique, stretching,and discussion of proper nutrition before and after class?

5. Finding a class or group - Look outside of big box gyms. Lots of good instructors/trainers teach at various personal training studios. Check out classes offered at your place of work, talk to your friends and go with them to a class they attend,  and look online for group fitness classes.

6. Last but not least, make sure the others in the group compliment you. You should be able to work hard, feel challenged, and feel welcome. Finding a fitness class or group is a great opportunity to make new friends and become introduced to new activities and people.

After reading this and watching the Body Performance video if you feel the urge to try out a class we are always welcoming new BP groupies to be part of the P.A.C.K! So whether or not we are for you, we wish you the best for your fitness journey and hope you too find a love for being active and leading a healthy lifestyle!

Wednesday, February 1, 2012

SWEAT THE SMALL STUFF - 5 WEEK WORKSHOP

!!!!CALLING ALL COMPETITIVE 
TRIATHLETES AND RUNNERS!!!!

Email me at 
dolcefitness@gmail.com 
to reserve your spot!!

STARTS THURSDAY FEBRUARY 23rd @715pm

Have you ever found yourself looking through magazines for new training techniques realizing you don' t know how to incorporate them into your training routine? Maybe you are an accomplished triathlete or runner and want to take it to the next level, or a die hard marathoner who can't seem to make it through a season without some kind of nagging injury.  I have had the pleasure of working with athletes just like you and put together this 5 week workshop to cover all the "small stuff"  we tend to overlook or don't have time for. Becoming a SMARTER competitor takes knowledge. Knowledge on how your body functions, recovers, and can become stronger. Each week I will cover extremely valuable and applicable material to help enhance your training by making it more effective and more efficient. Come join me for a one on one training experience in a small group setting  where you will learn new mobility and strength exercises, stretches, and training tips!


 

* $20 single session or $75 for all 5 sessions

* 5 -1 hr sessions—Thursdays @715pm


* Sessions will be held at:

   Good Bodies Fitness and Wellness
   4353 Tuller Rd Dublin, Oh 43017
   www.goodbodiesfitness.com

5 WEEK AGENDA


* Introduce assessments designed to  find aerobic base, HR training zones, body composition,  and physical imbalances. Discuss how to implement them into a training program.

* Strengthening the core from the inside out. Interactive and hands on exercises for hip flexors, low back, glutes, more!


* Building strength and muscle that wont slow you down . How to maintaining  muscle mass during season with more  interactive and hands on demos.

* Foam rolling, active stretching, and super bands to  help maintain flexibility and prevent injury 

*  Getting real with the ugly word  “overtraining”. 

If interested in attending all or 
just one session please email me at dolcefitness@gmail.com 
to reserve your spot!!!

Monday, January 2, 2012

Your goals will not drive you but your personal philosophy will – What is driving you???

People ask me all the time “How do you workout all the time? Or What is your secret to staying so fit?” In the past, I have found it hard to have a concrete answer because fitness and health have always come so naturally to me. After some thought, I’ve decided there is only one way to answer those questions. I had to dig deep and define my personal philosophy.


By having a healthy awareness and relationship with my body I have been able to welcome exercise and healthy nutrition choices.  Exercise for me has always been my social outlet. It has been fun and rewarding, created friendships, and been a way to de-stress. There was a time however, when it was not like this. That was when I had to take some time away. At first I beat myself up about not working out, but then tried some new activities and found other ways to develop a healthy outlet. This went on for about a year.  Besides a random workout here or there I literally took 8-10 months off from working out. It wasn’t making me happy. I felt resentment and had the feeling of “I have too” so I took a reprieve.


I found my passion for fitness again, which allowed me to redevelop my healthy awareness and relationship with my body.  My personal philosophy for health and fitness is defined by my desire to keep educating myself and others; to keep learning about myself, my body and what works for me.  I make a choice to workout and eat healthy to continue to maintain a healthy heart, brain, and body.  I have a hope and belief that someday my knowledge and lifestyle will be instilled in my children and family. By listening to my body I have learned so much about its needs, how to deal with stress, and how to feed my body for wellness.  By using these guidelines I allow myself to set realistic standards and attainable goals.


 
Now its your turn to create and define your own personal  philosophy.   Create an understanding of yourself that helps you anchor your goals. Extreme and unattainable goals come from not having a healthy awareness of yourself.  Answer these questions to develop healthy principles to live by so that you can set achievable goals that keep you on track and are rewarding for the right reasons.



  1.       What is important to you?  General wellness, appearance,  becoming more fit, building muscle, learning something new, achieving something new, always want to be growing/learning, etc 
  2.        What can you become more aware of? Nutritional choices, bodily needs, attitude, Stress levels, relationships, work ethic, etc. 
  3.        How does health and fitness relate to your personal life?
  4.        What direction do you want your health and fitness path to take? 
  5.        What drives you to workout? Guilt, significant other, personal     achievement, enjoyment, stress reliever, etc.
  6.        How do you feel about your body?
  7.        How do you feel about yourself as a whole?
  8.        What are your ultimate health/fitness goals?
  9.        What factors stand in the way of these goals?
  10.        What are some small steps you can take to start towards your goals?
  11.        How can you measure your progress?
  12.        What small wins in your daily life will signify that your making progress?
  13.        How will you reward yourself when you’ve accomplished this goal?