Helpful Resolutions

Helpful Resolutions


To many, the New Year is all about starting to be better. During this New Year Season, some people make a big deal about resolutions; and then there are the people make fun of those who make these new commitments.

You know what I say to people who make fun of them?

“Stop!” Stop being a pain to people who want to better themselves.”

To all of you trying to better themselves and keep “resolutioning” remember….

The thing that really counts is that you’re trying. You try to help yourself. You try to better yourself. You try to be nice to yourself.

OK, so, you might not make it past 4 weeks. Who cares?

Did you learn something? Awesome!

Did you take off the 5 or so pounds that you put on during the holidays? Great!

Do you feel more confident about yourself than you did a month ago? That’s amazing!

Now, since the newness has worn off, you might have started falling off the wagon a little bit. No longer are you just eating tuna fish and salad. You might not be going to the gym 2 times a day 6 days a week now, But that’s ok.


once you start falling off the fast wagon, you can get back up and get back on a reasonable passed wagon. Don’t stop just because you aren’t able to run at top speed all year long. Find your pace, just don’t stop.

Keep in mind “No matter how slow you are, you are still lapping everyone on the couch.”

If you feel like a failure, because you did not stick to your resolutions 100%, keep in mind, you started and nothing is keeping you from starting again. You only fail when you decide to stop trying.

Instead of feeling bad, why not start a new commitment to yourself? Whether it’s only a month or you make life choices that go the rest of the year, there is nothing wrong with restarting.

Keep in mind, you are worth the effort, you are worth all the work.

Don’t let people tell you or make you feel that your resolutions are stupid, or won’t work.

It’s odd, any other time, during the rest of the year, when people make a decision to improve their lives, people look on it like a good thing. Don’t let anyone tell you or make you feel like you failed just because you started your journey in January.

Keep on working on yourself, no matter the time of the year, or how many times you need to restart.

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Columbus Families In Need

Our Charity Event For Columbus Families In Need

For 2016, we wanted to do something special to help raise more money for our charity drive. So we held a Super Burpee Challenge for needy families. Our managers and personal coaching staff would commit to doing as many super burpees as they could in a 10 minute time window.

Yesterday, we held the event and raised an amazing $700 for Columbus Families In Need!!! We are so thankful for everyone involved and committing to complete this rigorous task. Our team was able to do 1020 in the time frame.

You can watch our video below as we work hard for this event. You can see super burpees are not your average burpee. To do a full super burpee, you must include a push-up and a jump.

If you are looking to join a unique gym in the Columbus Italian Village area, try us out for 10 days free!

Avoiding Holiday Woes

Avoiding Holiday Woes!

Avoiding Holiday Woes!

The holidays are here and over-eating is upon us! So how do we prevent ourselves from over indulging? We can still have many of the things we enjoy with a little will power. Granted, that sounds easier said than done but through some quick research follow these tips and eat your way through the holidays with a clear conscience.

  • Eat the things you love compared to the things you like (Shaffner 2016). By doing so, you can help reduce the number of calories you will ingest. Think of it as the holiday “Eat this, not that” mantra. If you like the sweet potatoes more than mashed, eat the sweet potatoes instead of the mashed, but don’t eat both. Indulgence is “okay” so long as we exercise moderation.
  • The dessert 3-bite rule. The amazing first taste, satisfying second, and lingering third (Shaffner 2016). Clearly this does not mean do with each dessert at the table, but see above, go for the one you love and not just like. If holiday tradition is your thing, then go for your one holiday dessert in moderation.
  • Talk while eating! Not saying to talk with your mouth full, but talking between bites will help slow your eating down and for your bodies signals to catch up and let you know when you are full (Baar 2010).
  • Stay away from the buffet table while socializing! Chew sugar-free gum or suck on some sugar-free candy while being social so that it helps to avoid the nibbling while waiting on meal time (WebMd 2016).
  • Don’t arrive hungry. Have an apple or other healthy snack before arriving to parties. The one common thread in dietary research is that fiber intake helps to slow digestion and “crowds out” the overeating since we feel full longer (Freston 2012).

Clearly these are not all the holiday eating tips out there, but these 5 simple things can help curb our holiday eating pitfalls. The general rule we can see here is that moderation is the key to success. Don’t get discouraged while enjoying your holiday meals, but also don’t extend your holiday eating into multiple days. Your best options are always to consult a registered dietician for your best eating choices, or using credible resources can also help bring to light healthier eating options. One final tidbit of information is to burn the calories we are taking ingesting. How do we do that you ask? Come see Nick on Black Friday at noon to help burn some extra holiday calories!

You can download a copy of this article, Holiday Eating Tips here. Please feel free to contact us with any questions.

Baar, K. (5 December, 2010). Holiday Weight Loss Tips. Retrieved from
Freston, K. (13 April, 2012). An Apple a Day Melts the Pounds Away. Huffington Post. Retrieved from
Shaffner, A. (2016). 15 Ways to Avoid Holiday Weight Gain. Retrieved from,,20646043,00.html
WebMd (19 May, 2016). The Naughty List of Holiday Foods. WebMd. Retrieved from

Surviving Holiday Weight Gain

Surviving Holiday Weight Gain

Surviving Holiday Weight Gain Is Possible!

Holidays are very problematic for exercise routines and diets! There are too many tempting treats everywhere you look. The busy schedule this time of year brings doesn’t help.

There is some good news though, you can make it through this season and not gain any weight. It won’t be easy, and will take work on your part. When the new year hits and your scale has not gone up, you will be much happier!


What is the plan, you ask? During these though busy months, it is best to try and maintain your current weight. You will be able to enjoy your holidays more than if you are depriving yourself through it all. This way you can have one or two treats, but keep your weight at that steady number.

You can accomplish this by:

  • WORKING OUT – Don’t skip this part! Even a moderately intense workout can burn enough calories to keep the scale from moving. Working out can help keep you motivated, it will be harder to over eat after you get a good workout in.
  • BREAKFAST – When you eat breakfast regularly, you will eat less calories during the day.
  • FOOD DIARY – If you eat it, write it down! Even just one chip or cracker. It has been proven that doing this will help you control your weight more.
  • HUNGER – Do not go to a dinner party or event starving. Try having a protein filled snack and a glass of water before attending anything like this. You will be able to control your temptations better.
  • MONITOR WEIGHT – We don’t usually suggest such an action, but in this case it is a good idea. This can help keep you on track. You know what to do if that scale starts to go up.
  • PORTION CONTROL – Always be conscious of your portion size, but especially now. Learn what the correct portion is for you, and follow it.
  • LEFTOVERS – It is hard to stay away from those unhealthy leftovers. Try freezing them, giving it away, or even throw them away if you need to.
  • CHECK IN – Keep imagining it is January and you have made it through the Holidays without gaining one pound. Even thank yourself for making it through this busy season.
  • TELL SOMEONE – It becomes all the more real when you tell someone your goals, and that’s a good thing. This will help keep you on track, as well as motivated to tell that person your achieving it!

See, there are things you can do to fight that holiday weight gain. Keep these tips handy and get ready for a whirlwind of parties, food, and lights!

You can download a copy of the article, GO: Fitness IV Surviving Holiday Feasts here. We can help you do this! Try us out for FREE for 10 days.