Rev Up Your Metabolism

Rev Up Your Metabolism

Check it out!! Great article followed with a great workout...may look familiar!!

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.

Watch our class video - Fine Tuned and Fit!

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!

Watch our class video - Fine Tuned and Fit!

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!!!

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? 

Rise and Shine - Saturday Morning Bootcamp!

This group knows how to start the weekend off right! It never ceases to amaze me that each of these amazing individuals makes a choice to wake up, get out of bed, put their shoes on and walk out the door to engage in some serious exercise. This level of intensity may not be for you and that is OK! I do however, suggest to do your mind and body a favor and get up and get moving on Saturday mornings. A brisk walk or a yoga class could me the difference between a good day and a great day. Sleep is as necessary as exercise, but when the mind is ready there is no telling what our body is capable of.

Enjoy the fresh air, the sun, the cool breeze. Take it in one breath at a time and let it fill you with life...

Photos Courtesy Laura Dolce

Reigniting the Spark!

 My spark was reignited tonight! I'm not talking about in the bedroom, however, I do think that is important if that's an area of concern for you. I'm talking about my passion for my clients, my career, and for every day! Tonight I had three new brave souls try out my group training class, Body Performance. They brought with them so much energy, smiles, and  the willingness to work and learn that it made the hour so special to me. The other class veterans fed off of the energy and stepped it up a notch too; all the while being great leaders. The newbies ( which kicked butt) stayed after to ask me great questions and express their excitement about the workout. This made me realize all over again the importance of  what I, as a fitness professional, can provide for individuals and even more excitingly, what they provide me! This career path has proven to be such a "pay it forward" job. The information and knowledge I share with my clients is then shared with their friends and family. The positive energy and confidence gained from being active can be so contagious. Being able to help a friend become active or find a fitness outlet is a very powerful and sometimes life changing gift. We all want to feel good about ourselves both emotionally and physically. If you know someone who may need a little push in the right direction then let them know what makes you feel so good and invite them along to your class or your gym. Ask your class instructor or trainer for a complimentary pass for your friend and I guarantee they will help you and your friend out! After all, I know what makes me feel good about being me so If I can share that with someone new my spark will always be lit!

Thanks to all of you who make my everyday exciting and eventful! Each one of you has changed someone's life in some way and by practicing healthy and active lifestyles you will continue to benefit not only your life but someone elses'. Share your knowledge and help others ignite their sparks!

Fitstar was a Success!!!

 

 www.fitstargirl.com

Lisa and I are so excited after our first official Fitstar College Survival Camp went off with a bang! June 26th was our first event and we had a fabulous group of girls join us for a day of working out, and learning about healthy diets.  Amy Welsh with the Columbus Police joined us and gave a very animated and enlightening presentation about how to protect yourself on campus and how to avoid sexual assault.

Our Fitstar girls sweated through a fun partner cardio session and continued on with a full body kick butt weight training session. After lunch the girls practiced yoga with Lisa to help stretch out their soon to be sore bodies! They all worked hard and had a blast learning new ways to exercise with a friend and ways to strengthen not only their bodies but their minds!

We are looking forward to our next Fitstar College Survival Camp coming soon!!! Check our website for details!!