As I began jogging around the room warming up for our workout, visions of my victorious Saints began to swirl in my head.  The joy and excitement of recalling key momentum shifts during the big game were quickly replaced by the thought that I must be carrying around an extra Saints fan on my back while moving through the workout circuit! My legs, arms and abs were not enjoying this wake up call.  Ah yes, let’s rewind again; now I remember the previous evening’s Cajun delights of gumbo and po’boys along with celebratory champagne toasts. I confess, I didn’t deprive myself of these special occasion foods. It’s just that now I don’t eat an entire fish bowl full of gumbo and my diet is more about quality than quantity.  But as I huffed and puffed my way through class, I intuitively made the connection - those foods that don’t help fuel my muscles will negatively impact my workout performance. This might seem like a no-brainer to you, but I apparently needed to feel that lesson in my bones.  I’ve now learned that if I pay attention, my body has plenty to tell me.

Coach Ian infuses each class with mixtures of cardio, strength training, balance, stamina, mobility and flexibility.  EarthFIT’s music is a great motivator for me too (I suspect true DJ skills here), especially when I’m in the midst of a difficult exercise circuit like walking lunges (not my favorite!).  I just think “If I can keep working through this class, I’m one step closer to lying on a palm-filled tropical beach sitting pretty in a bathing suit and swank sunglasses.” Are you with me ladies?

According to Coach Ian’s scale I can say with great pride that four whole pounds have melted away from my frame within the last three weeks! The positive effects of weight loss I have experienced through my workouts at EarthFIT are safe, sustainable and truly enjoyable. Spoiler alert: I’m afraid there’s no magic path to lasting weight loss. I’ve found it to be simply one training class at a time.  How will I continue to stay motivated? In the immortal words of Destiny’s Child, “I’m a survivor, I’m not gonna give up, I’m gonna work harder!”

TIPS FROM THE TRAINER:

Leslie is doing an amazing job, we really upped the ante this week on the training and she hung in there really well. I am truly proud of her.

I’d like to address those special occasions that Leslie referred to, such as Superbowl Sunday. Those occasions are fine as long as they are few and far between, especially when you are in a weight loss competition.

Here's an example. You want to lose 20 lbs. Your expected calorie burn is 2000 calories (calculated by weight, height, age and activity level) and you want to burn a pound of fat per week. Then, you'd need to eat 1,500 calories per day. That's a caloric deficit of 500 calories a day. 1lb of fat = 3500 calories. So negative 500 calories a day multiplied by 7 days equals -3500 calories: one pound of fat.

If people decide to cheat or overindulge on those special occasions then their goal will be delayed.

I am addressing things like this and more in detail at our FREE Weight Loss Workshop, Saturday, March 6, from 10 – 11 a.m. at EarthFIT’s The Studio, 31-A Market in Habersham. I invite the Beaufort community to attend and learn our four main methods for weight loss success, how to take control of slow metabolisms and uncover why certain plans have high failure rates.  Attendees will receive a free two week trial of dotFIT, an innovative web-based program with a comprehensive fitness and nutrition library that allows clients the ability to track their progress. We hope you’ll join us. Reservations are required as space is limited. Call or email now!

“Aim Higher. Train Smarter. Live EarthFIT.”
31-A Market St., Beaufort, SC
1-800-718-7FIT
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It's game-on at EarthFIT.  I am now in my second week of training and already I feel new muscles in my body being awakened and strengthened.  Does EarthFIT have the magic elixir to undo the damage of years of body neglect?  Quite possibly.  I feel a release of tension throughout my back and neck which those of us who are slaves to a computer can readily identify with. My posture is improving and I am walking taller and with purpose!  An unexpected delight and benefit of exercising is feeling an inner pride about how I am taking care of myself.  I have been surprised to feel a much higher energy level upon completing my workouts and I find I’m accomplishing more in my daily work and life. These workouts provide the catalyst for tackling a day like no cup of coffee could ever do!

Beginning a work-out program has naturally brought a sense of discipline to each of my days. I am learning to treat my group personal training classes just like any other appointment, and that time gets scheduled into my calendar.  By committing myself to these classes – and the Fat-to-Fit Weight Loss Contest – I bring integrity and purpose to my daily life.  The best part is I’m having fun in the process! Also, knowing that I could win an amazing training package at the end of the contest doesn’t hurt either.

In conventional exercise programs, repeating the same exercise routine week after week, for me, quickly becomes boring and I’m apt to quit much sooner. Queue the story of my life thus far: First there was the Jane Fonda video mania, followed by the Solid Gold Dancers workouts, throw in a little Richard Simmons, and... well, you get the idea. I just never could identify myself with dancers in gold leotards! Thankfully, each workout at EarthFIT is different and Coach Ian (there’s really nothing else to call him) leads us in a variety of exercises each time to strengthen and work all core muscles. I am struck by how my body responds when doing an arm exercise – because I also I feel my abs, hamstrings and back all in the mix when executing the move. Even with several classmates of all ages, shapes and abilities, we all receive that special one-on-one attention and support to push ourselves a bit more each time.

While exercise is a key component, nutrition plays a vital role in how well I perform - and compete in the contest. Coach Ian provides us with tips on how we can improve our diet with more fruits, vegetables and lean protein – which fuel our bodies more efficiently to create lean muscle mass. (That explanation makes eating well worthwhile. For years I heard that it was just “good for me.”)  I have committed to bi-weekly weigh-ins, which brings a new level of accountability to my goals in this program. I have also created a health and wellness collage that I keep on my closet door to remind me of the goals, plans and dreams I have for myself. The inspirational quotes and photos help me to stay on course and provide a gentle reminder of what I can do each day to accomplish them.

My enthusiasm and eagerness to exercise continues to grow.  I guess those endorphins are for real! The fact that I am actively participating in my health for the present and future keeps me coming back.  That and the fact that Coach Ian pushes us forward and lets us rock out to songs like “Maniac” and “Eye of The Tiger.”  What else could I ask for?

Tips from the Trainer:

We’re excited to see Leslie, among others, take charge of their lives. She mentioned several great topics that I’d like to discuss a bit:

Posture and strength: Besides fat loss, added benefits of our training program are improved posture & back strengthening, which helps those with sedentary lifestyles exceptionally well. Sitting all day tightens specific muscles and weakens others, creating an imbalance. The longer the person has been living that sedentary lifestyle, the bigger the imbalance.

Time Management/Scheduling: Scheduling the workout just like any other appointment is a major part of becoming successful at living a healthy and fit lifestyle. People who commit to a workout schedule at least 2 times a week can create a habit in a little over a month. On the other hand, people with inconsistent schedules lose focus, create excuses and fall short of their fitness goals. Commitment is the number one factor in success. A minimum of 2 times per week is necessary for results to be seen.

Eating Habits:

Nutrition plays a huge role in fitness. When it comes to losing weight it's calories in vs. calories out, but there are secrets to pre and post workout meals that can maximize results and add lean muscle faster than would be possible without that knowledge. There are also foods and supplements that can increase the recovery process, decrease the duration and level of soreness and improve energy levels.

Accountability:

Getting the right personal trainer to coach you through the week as well as the training sessions, and hold you accountable to your nutrition and fitness goals can drastically improve your results. This can cut your workout time in half and garner twice the results. Also, studies have proven that accountability through frequent weigh-ins leads to greater weight loss results. Research has also demonstrated that if a person weighs-in less often, their chances for weight gain are greater.

January 25, 2010, was such a milestone for me. Truly! It was my first day of training - EVER. Real exercise for the first time in my life - with a real deal personal coach. “Wow!” was all I can say at that moment. Who knew exercise could be fun?! Am I even saying that out loud? I have witnessed the physical changes of several friends and associates who train at EarthFIT and wanted to learn more. Up until this point, my exercise routine has been sporadic at best and consisted of moderate 2 to 3 mile walks. Given the constant media attention to weight loss, I am aware that regular exercise is a vital component of healthy living, but I just didn’t know how to put it into practice for myself.  As I enter my 35^th year, I have decided to take the leap that many others before me have done, and just…begin.

I admit I was anxious about signing up for EarthFIT’s Fat-to-Fit weight loss contest because I didn’t know what to expect. All I knew was that I had to enter into its group training one way or another to participate, and so I did! So many thoughts have been swirling in my head about what exercises I’d be doing, could I handle it, would I look “a-fool,” and so on. When I arrived bright and early Monday morning (there are other times, folks, don’t worry, this just worked with my schedule), I found Ian Hart, the owner, preparing the circuit training for the group. As it turned out, that first day I was sharing the class with someone I was acquainted with and I felt instantly at ease knowing the workouts weren’t full of shock jocks, but with people I could identify with. I enjoyed being in the workout room with pastel walls and huge picture windows. And the music! He had us jiving to Prince, Journey, old school Michael Jackson and some pop, upbeat tempo tunes. We started out with a warm-up routine. My heart started pumping quickly, but in that ‘hey, I’m here’ and ‘time to get your body moving’ kind of way.  Then we did a series of eight circuit training exercises which incorporated every part of the body.  At one point, I was checking myself out in the mirror while holding my abs in, back to the wall in a sitting position, feeling the burn through my leg muscles and I was grooving to the music making disco hand gestures. Dancing in my exercise class and having fun doing it; this is certainly a new concept for me. Workout = Fun. Myth buster alert!

I felt the most awkward during this one routine where I had to put my arms in these straps and jog forward and back with my knees up. Classic! I was jumping up and down, running forward, trying to remember ‘knees up’ and watching myself in the mirror. I laughed at how I must look like a mad jogger trying to flag down the person who just stole my purse! However, that same routine was intense enough and compelled me to use every moving muscle in my body to keep on jogging and it got my heart and blood pumping. All I can say is thank goodness no one is in that room handing out style points. Ian was just there gently advising on tips to improve upon my motions.

At one point in the workout, we were lying on the floor, facing out, doing a series of stretches, which might have been my favorite part! Those movements helped relieve the stress built up in my body. Then, while lying on the floor mat, I looked up to watch the rapid movement of storm clouds across the sky.  Just for a moment, my mind was transfixed on those clouds and their slow motion helped me to focus on my breathing and just relax into it all. The most important lesson I learned thus far in training was how to incorporate my mind and intention into the movements. When I focused on the particular body part I was working at any given moment, I felt more in tune with how my body was behaving and adapting to these new changes in rhythm. In years past, when I have been mindlessly walking on a treadmill checking out the cable show right in front of me, headphones cranked, I paid no attention to my heart beat or the speed and incline of my walk. I was just going through the motions to get it done and crossed off the list so that I could say I walked on the treadmill for 30 minutes that day.

This week I have felt welcome, confident, empowered and unembarrassed to make that circuit workout my own.  Attending this group personal training session allowed me to be social with others and enabled me to share in the workout experience and celebrate my accomplishments with the group at the end of that powerful hour. I know the soreness in my legs and abs will be coming on like a freight train as this first week of training continues. However, I’ll take the friendly, perhaps slightly painful, reminders and celebrate the fact that I am actually doing this for myself. I look forward to taking this journey toward safe, balanced health with the gracious and expert guidance from EarthFIT.

Tips from the Trainer

Ian Hart

Leslie mentioned 3 things that I'd like to touch on:

Most people feel awkward when it's their first time training. But they soon find out that it's something they should have never held off on. That insecurity quickly goes away and lives are changed forever.

Working out to music can be a really great source of motivation, as long as it's not a distraction. Many people anesthetize their workouts with IPods and TV, but it's very important for people to focus their minds on every movement when working out. Your mind sends the signal to contract your muscles, but if you are not completely focused you will not send a strong message. Therefore, you will activate your muscle less and not get the full benefit of the exercise. Focus on the right muscle for each movement - this will enhance results dramatically.

Resistance training is key to boosting your metabolism. The metabolism can be revved up by 40 percent after roughly one year of consistent training where as your metabolism will decrease about 10 percent per year with inactivity. Nutrition alone will never get the long-term results that people desire. It is a mix of proper nutrition, resistance training, cardio and accountability and motivation from the right trainer.

“Aim Higher. Train Smarter. Live EarthFIT.” 31-A Market, Beaufort, SC, 1-800-718-7FIT, www.earthfitnessgym.com