Spring in Your step

Spring In Your Step

Spring clean your house while putting a Spring in your step!

Spring is in the air and we know what that means! It’s time for some spring cleaning! Let’s bring in the new and take out the old, including that winter body you’ve been hiding! Here are some great ways to clean out your house while shaping up for summer.

First let’s start with the kitchen!

Doing dishes can be so tedious! Try adding a squat every time you put a dirty dish in the dishwasher. Don’t have a dishwasher? No problem, do some leg kick-backs while standing at the sink.

After you have your dishes washed up, it’s time to wipe down all the cupboards. Do a calf raise up to reach the top and squat low to get that bottom cupboard door.

The last thing to do in the kitchen that will help your health is cleaning out that fridge and pantry. If it’s expired pitch it! If it’s junk food pitch it! It’s time to start over and start fresh this spring! Bring all your healthy foods to the front and keep readily available snacks like trail mix, fresh fruits, or protein bars handy for when you’re on the go.

Next, let’s tackle the bathroom!

When scrubbing those shower walls make large arm circles to really work those shoulders and back muscles. Don’t be afraid to put some elbow grease into it! Now – mopping those floors, you can engage that core to create a side twist with every motion.

Finally, cleaning up the living room.

If you have high book shelves, try using a step ladder to reach the top and take a step up and down with every swipe, this is creating your very own step aerobics machine. Vacuuming can seem like a chore to do, but try adding lunges with every step. You can also get a good chest and back workout with vacuuming as ever; pushing forward is a chest press, and bringing the vacuum back is a row.

There are plenty of ways to get a workout in just by cleaning your house. Try breaking up the load you need to carry when taking the stairs. This creates more trips up and down the stairs with a little extra weight you have to carry each time.

So turn on your favorite workout pandora station, lace up those tennis shoes, and start cleaning! Your house will look good as new and your body will thank you for the hard work you’ve put in.

After you get all your house work done, come in to the gym and checkout the classes we offer.

Planning

Planning Is Everything

IF YOU WANT TO ACCOMPLISH SOMETHING, PLANNING IS EVERYTHING

If you are thinking about taking a trip with friends, wanting to live a healthier life, or lose a few pounds — all of those are great goals. Without creating a plan to follow through with them, it is very unlikely you will actually go on that trip or live a healthier life!

ORGANIZE THOUGHTS

By creating a plan you can organize your thoughts. That can help force you to recognize any issues that you’ll need to deal with, allowing yourself to figure out how to overcome them.

ACTIONS

You are also planning your actions. This could be actions such as meal prepping for the week, or saving enough money in the next month to put down a security deposit on that beach house.

Planning your actions will help you keep on track for your goals, as well as saving you time and money.

TIME SAVING

This may be the biggest benefit to planning. It cuts down on procrastination by having an organized schedule.

LESS EXPENSIVE

It will also help you cut costs, because you have a plan in place and will not be jumping around from idea to idea trying to decide how to go forward.

So, to be successful in whatever your goals are, create a plan and stick to it!

-Coach Lindsey

Plans are nothing; planning is everything

– Dwight D. Eisenhower

PS. Remember, if you have any questions about how I, or another Coach, can help you make a plan contact us!

Helpful Resolutions

Helpful Resolutions

RESOLUTIONS ARE GOOD FOR LOTS!

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.

THE THING IS, …

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.

Want to know your starting BMI?? Checkout our free fitness calculators! Head over to our calculators, and you can also sign up for a 10 free trial!

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. GoodhouseKeeping.com. Retrieved from http://www.goodhousekeeping.com/health/diet-nutrition/advice/a17379/holiday-weight-loss-tips/
Freston, K. (13 April, 2012). An Apple a Day Melts the Pounds Away. Huffington Post. Retrieved from http://www.huffingtonpost.com/kathy-freston/apples-health_b_1418993.html
Shaffner, A. (2016). 15 Ways to Avoid Holiday Weight Gain. Health.com. Retrieved from http://www.health.com/health/gallery/0,,20646043,00.html
WebMd (19 May, 2016). The Naughty List of Holiday Foods. WebMd. Retrieved from http://www.webmd.com/diet/ss/slideshow-naughty-list-of-holiday-foods