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When counting sheep just doesn’t work….

20 March

Maybe you’ve been up late, burning the midnight oil, trying to finish that last proposal… or client project… or email…

Maybe the next day you found yourself nodding off while at your kid’s soccer game… or in a meeting… or while watching a movie… or most dangerously, while driving your car…

Maybe this isn’t an occasional occurrence, but it goes on night after night, day after day…

When you lack the proper amount of sleep, not only do you lose out on the benefits of sleeping well, but you also lose out on the opportunity to live each day fully aware and awake. And you may even put yourself or your loved ones in danger if you drive while drowsy.

Let’s first talk about what happens when you don’t get enough sleep:

  • Your memory takes a hit. It’s harder both to learn and remember things; words always feel like they’re just on the tip of your tongue. Sleep helps your brain process new information from the day and consolidate it for easy retrieval.
  • You can become moody, or even depressed, which also impacts your relationships.
  • You’re not as alert, and can miss important cues in your environment. You don’t think straight, and have trouble making decisions, solving problems, and reasoning. This means – believe it or not – you’re more accident prone! Slipping, falling off a ladder, cutting yourself while slicing vegetables…
  • Your immune system takes a hit and you’re more likely to pick up germs and illnesses.
  • A consistent lack of sleep can actually make you more prone to heart disease and cancer.
  • Your libido suffers. ‘Nuff said.
  • You’re more likely to gain weight and then struggle to lose it.
  • Your good looks disappear! In a study, people who didn’t get enough sleep discovered more fine lines, wrinkles, uneven skin color, and “looser” skin in their faces.

The most frightening reason to make sure you get enough sleep is “drowsy driving”, which can actually be compared to driving while drunk. If you’ve been awake for 18 hours straight, you could be driving as if you have a blood alcohol level of .05 (for reference, .08 is considered drunk). If you’ve been awake for a full 24 hours – for instance, after a night where you had trouble falling asleep – it’s like a blood alcohol level of .10.

The CDC estimates that 1 in 25 adult drivers have fallen asleep while driving in the previous 30 days. And in 2013, the National Highway Traffic Safety Administration estimated that drowsy driving was responsible for 72,000 crashes.

These are truly scary statistics, and reason enough to make sure you sleep well.

But let’s also look at the BENEFITS of getting a good night’s sleep, consistently. Obviously, you can count on the opposite of the above:

  • Clear thinking
  • A healthy sex drive
  • Better health, both short-term and long-term
  • Less chronic pain, if that’s something from which you suffer
  • Lower risk of injuries and accidents
  • Better mood… leading both to feeling positive, and to better relationships
  • Better weight control
  • Better memory

OK, but you may ask, “How do I actually get more sleep when I have trouble sleeping?”

I’m glad you asked! According to Dr. Richard Shane here are some tips that often help. As you lie in bed:

  • Soften your tongue
  • Loosen your jaw
  • Calm your throat
  • Listen to your sleep breath
  • Calm your heart

This is a simple method that helps you relax your body and your mind, so you can fall asleep naturally.

And of course, watching what you eat – not overdoing it on sugars and caffeine, especially later in the day – and getting enough exercise every day, are critically important factors that help you sleep better at night.

I’m often surprised at how little we talk about sleep patterns in the health and fitness world since it can have such a dramatic impact on our weight and health.

If you’d like to speak with me about the health benefits of getting better sleep, and how your daily routine can help you doze off more easily, please contact me here. I’d love to help you turn from drowsy to energetic!



Jeff Snyder, Personal Training Manager

It’s the little things that count

12 March

I remember learning a new language when I was in school. I remember being completely overwhelmed on that first day of Spanish class.  I couldn’t believe I was expected to listen to, comprehend, and respond in another language.

That seemed like a tall order considering I knew exactly one Spanish word at the time: hola.


But somehow that teacher was right.  By the end of my freshman year I could order some food, talk about the weather, and have a basic conversation with my classmates.


When you start out on any new project, it can definitely feel overwhelming. If you focus only on the end result, it can seem like it’s really far away… like you’ll never get there.


This is how I felt that first day of class.  Like a baby learning to walk.  We all have to start somewhere.


The key to reaching any goal is to take one small step at a time, and celebrate when you accomplish it.


You probably don’t think about it this way – most people don’t – but you make thousands of little tiny decisions throughout your day. From whether or not to open your eyes in the morning or keep on lying there with them shut, to deciding it’s time to get out of bed, to how many bites of that chocolate bar you’re going to allow yourself, to whether or not you’re going to engage with your 10-year-old about homework.


Every day is made up of thousands of these little decisions.


So you could say that who you are today is a result of all the decisions you’ve made over the course of your life.


Now that can feel overwhelming!


So think about who you want to become, or a goal you want to achieve. What are the sorts of little decisions you need to make in order to get there?


Let’s say you want to lose 2 dress sizes.


The little decisions you make every day are the road to accomplishing this goal.


You get to consider everything from what you eat at each meal, including how many sugary foods you eat, to how often you get up from your seat to move during the day, to whether you bike or walk or drive to work, to how many alcoholic drinks you drink each week.


You also need to decide if you’ll go to bed an hour earlier (lack of sleep contributes to being overweight), and how much water you’ll drink during the day.


The cumulative effect of all these decisions adds up, until you can track the results over time. It’s a LOT easier to take one teeny, tiny step at a time, than it is to look way down the road, at the one big goal ahead.


And PS – taking these teeny, tiny steps is usually easier when you do it with others heading to the same place (goal) as you  J


If you keep looking BEHIND you, at all you’ve accomplished, instead of looking at the mountain in the distance, you’re more likely to stay motivated and on track to achieve your goal.


It’s like looking back at learning a language. Eventually, you realize you’ve actually learned how to string a few words together that make sense!


So whatever your health and fitness goals might be, don’t get discouraged. Instead, identify the little things you need to focus on all day long, and keep looking back at how far you’ve come.


And if you’d like some help planning out what those little steps will be, I’d love to have a chance to speak with you about it! Just click the link here and sign up for a time for us to meet and talk.


I look forward to talking to you soon!


Jeff Snyder, Personal Training Manager

The Ugly Truth about Health and Fitness

19 February

Feeling guilty about “sneaking” some “forbidden” foods…
Exercising as a way to “make up for” all those calories you ate (or as punishment)…
Binge eating because “I’ve already messed up so much today, what’s a little more?”…

This is what happens when you look at food not as food but as either a friend or a foe.

Too often, food becomes the villain in a bad B-movie without the charm of bad dialogue. It tempts you. It controls you. It even laughs at you.

So you run to the nearest stationary bike, begging it to save you from the evil food villain. And you pedal like mad… or you do extra step classes all week… or you starve yourself for a day…

And next week the vicious cycle starts all over again. And you go to bed miserable, thinking, “I really messed up on my diet today. I’ll try again tomorrow.”

The problem is, “there’s always something…”

Because then you have this conversation in your head:

“No… I can’t try tomorrow because of that big lunch event at the office. I won’t eat any breakfast or dinner to make up for all the food I know I’ll eat at the party, and I’ll get back on the bandwagon again the day after.

“But wait, the day after is Friday and we’re going out with the Smiths to dinner. I’ll have to get back on the bandwagon on Saturday.

“Oh, wait. Even if I eat well on Saturday, there’s a soccer family potluck on Sunday afternoon. I promised to bring dessert and everyone is expecting me to bring the pistachio cake recipe they all love. And I hate to make it and not eat some of it… I’ll just have to get back on the bandwagon on Monday…”

See? There’s always something. And the way you get down on yourself because of it is “the ugly truth” about health and fitness.

So what can you do? How can you achieve your goal of shedding some pounds and feeling fit, without all the guilt, excuses, sneaking food behind people’s backs, and resulting poor self-esteem?

Now this isn’t a quick fix, but it IS the answer: It all depends on changing your perspective, your mindset.

Start by not telling yourself that some food is “good” and some is “bad”. That leads to guilt when you choose to eat the “bad” food.


Food is just food. Period. Its purpose is to nourish you… body, mind, and soul. Don’t let it nourish just your body and steal your soul.

The key is to recognize that you have choices, every day, about which foods to eat and how much, and which foods to avoid.

If you approach food with the desire to nourish yourself as best you can – body, mind, and soul – the choice becomes clear. You know which foods nourish your body. They are the single-ingredient foods. Like “raspberries”, “carrots”, “kale”, “eggs”, “onions”, etc.


And once in a while, because you make good choices the rest of the time, you get to choose a food that may not be as healthy for your body; indulging occasionally keeps you from feeling deprived. Enjoy those moments! Don’t feel guilty about them.

Let’s face it, losing fat and getting fit is hardly about the physical stuff at all. It’s not really about how many times you lift weights or how much tofu you eat.

It’s about what’s going on in your head. What you think and believe about what you’re eating and the exercise you’re doing. It’s self perception.

Think the thought, “I love giving my body nourishing foods because it makes me feel great” over and over, and eventually it becomes a belief.

Then that belief leads to an action, where you make a choice that is good for you.

I know this isn’t easy, and maybe you need some help sorting out how to make this type of mindset a reality in your daily life. I’d love to help you!

Please click here to set up a time, and we’ll talk about how to apply this to your life.

Enough with the guilt and punishment. Let’s make eating food fun again!


Jeff Snyder
Personal Training Manager

The f-word

12 February

In some circles the f-word appears in every other sentence. In other circles it’s looked on as crude and uncultured.

I would like to help you change how you think about the f-word, so it is no longer scary to think about it, but it actually helps you achieve your goals.

If you’ve been reading these emails for a while, you already know what I think about the f-word. But if you don’t know me very well yet, you may not be able to guess what I’m going to say to you next.

Failure. The f-word is failure.

Personally, I don’t really like the word because people have a lot of preconceived ideas about what it means. It’s a word that makes people feel bad about themselves.

It causes people to fear being judged by others, which them prevents them from having the courage to take action.

But I would like to change this perception.

The problem is, most of the time, when you think of someone as a failure, you also think of them as giving up. And that’s where this conversation really begins.

First, no one IS a failure.

Perhaps you may have attempted a task or activity that didn’t give you the result you wanted, but you, personally, are not “a failure”.

When you adopt a label for yourself, of course you end up finding new and creative ways to live up to that label! And who wants to be “a failure”??

Second, I have talked to so many people who have tried to get fit or lose weight, or both, and time after time I hear, “I tried but it just doesn’t work for me.”

Notice the past tense of the word, “tried”?

That’s the thing you want to avoid: using past tense.

In fact, I don’t even like the word “try”. Remember Yoda? “Do or do not; there is no try.”

How many times have you “tried”? What got in your way? What blocked you from achieving your goal?

Next week, we’ll talk about finding a reason to stick with your goals, but for right now let’s just talk about what it means to keep starting over.

When you keep starting over, it means you no longer think in the past tense, but use the present tense.

You get to reconsider the word “failure”. In fact, if the word “failed” makes you feel bad, don’t even use it!

Take it out of your vocabulary – today – and start saying things like, “Every day, I am getting better and better at my fitness goals!”

Here are a couple of affirmations you can say to yourself, that will help you feel great and stay focused on the best way to achieve your goals:

“I am getting better and better at saying ‘no’ to foods I know are not good for me. Sometimes I make a mistake, but I don’t beat myself up about it, but get right back on the program the next meal.”

“I know that every day is a new day, and I can pick myself up and start over again every day. In fact, every day I get to start over. Yesterday is in the past, and now, today, I get to make new choices that help me feel healthier and better about myself.”

Do you see what I’m doing here? I’m using the present tense, I’m showing incremental change that makes me feel good about myself, and I’m not talking about failure. I’m also not focusing on the end result but on the process that happens every single day.

I would love to hear from you. Please write back to tell me two or three sentences you’re going to say to yourself that don’t sound like too much of a stretch in reality, and that encourage you for continuing to stay with a program that you’ve chosen in order to reach your goals.

You have no idea how much this will help you!

So, I am serious. STOP what you’re doing right now, hit reply at the top of this email, and tell me the couple of sentences you’re going to use – starting right now – that help you feel good, are in present tense, and that focus on the process. You can even use what I’ve given you above. I don’t care if you swipe it and use it. 🙂

If you would like to meet with me to talk further about what your goals are for health and fitness, I would also love to schedule an appointment. Just click here to get on my calendar. I can’t wait to talk to you!


Jeff Snyder, Personal Training Manager


How to Get Over the Hump

31 January

It can feel overwhelming sometimes.

You’ve been living your life, maybe raising kids, running your own business or showing up at someone else’s business.

You find you have less and less time to do the important things in life. Like exercise daily, eat right, sleep enough, and hydrate all day.

Maybe you’re the type of person who already takes pretty good care of yourself, but have gotten away from it recently because of all the other demands of life.

Or maybe you’re the type of person who has “tried” to “get healthy”… But you struggle to be consistent and stay committed.

So you set big goals for yourself. “I’ll run 10 miles a week.” “I’ll only eat vegetables with a little protein and fruit.” “I’ll get to bed at 9:30 every night.” “I’ll drink 10 glasses of water every day.”

Sure, those are important to your health, but it’s challenging to make those sorts of big changes all at once.

The secret?

“Tiny habits”.

It’s actually a real thing!

Professor BJ Fogg, from Stanford University, created a program called “Tiny Habits” that helps people make big changes over time, by first making really tiny changes.

Here’s an example: Your dentist has been berating you because you don’t floss (lots of people don’t floss!). But you like your gums the way they are – not, you know, diseased – and you decide, “I simply have to floss every day, even though it’s a pain in the neck.”

Professor BJ says you should first decide to floss just ONE TOOTH. Can you handle that? No?

OK, then start by taking the floss out of the drawer.

Seriously. If that’s the first step in the process of flossing all your teeth, just start by taking the floss out of the drawer. Then celebrate! “Yipee! I took the floss out of the drawer! I’m on my way to healthy gums for life!” 🙂

Usually, that’s the hardest part of making change: just STARTING the process. Getting going. Overcoming the inertia of not doing anything.

Once you get going, most of the time, it’s like you just climbed to the crest of a challenging hill, and then the ball starts rolling down the hill; the rest of the process becomes easier.

You can actually stop here, if that’s as much as you can handle today. You accomplished the one small step you set out to accomplish in order to begin this new, bigger habit.

And that brings us to the next step: actually turning this task or action into a habit. Habits are things we do unconsciously, without thinking about it.

How many habits do you have each day? Probably hundreds. All those things you do without much – or any – thought, are habits. Things like which way you turn when you get out of bed. The way you stroke your hair or your beard. Biting your nails. Brushing your teeth first thing in the morning. You get the idea. All those things you do without even thinking about them.

So the key to starting a NEW, positive habit, is to attach it to something you already do.

Professor BJ says he wanted to start doing pushups. So he decided he would do ONE pushup every time he went to the bathroom. That meant he was doing 5 to 7 a day.

After a couple of days, he added one pushup each time, which doubled his total. Eventually he was doing a lot of pushups every day!

What about getting ready to go out for an early morning run? You can attach one small, new action to something you already do.

For instance, when you brush your teeth at night, then set out your clothes for the morning run so they are all ready for you. If that’s as far as you get the first day, no problem. When you’re ready, figure out what would be the next step.

Now let’s say you’ve put your running clothes out 2 or 3 nights in a row. You’re feeling a little sheepish about not actually going running.

So the next morning when your alarm comes on, you get yourself out of bed and go to the bathroom. Immediately after using the toilet – let’s make that your “trigger” – you put your running clothes on. That’s it. That’s all you have to do today, if that’s all you want to do.

Celebrate! Yipee! You put on running clothes! Give yourself a high five in the mirror! (Seriously. But that’s a topic for another day.)

You get the idea. Next steps would then include: going outside and standing on the sidewalk… walking out to the road… walking down the road… jogging down the road… jogging down to the tree a block away… etc.

You see? Once you get started on the bigger process, it’s much easier just to keep going.

Once each new action becomes automatic, make it the trigger for the next action.

OK, let’s review.

●     Pick a new, healthy habit you want to start including in your life.

●     Break it down into the absolute tiniest steps you can imagine, if doing that new habit seems overwhelming.

●     Attach the very first tiny step to something you already do anyway. Do it for a few days, celebrating and congratulating yourself each time you accomplish it

●     When you feel ready, do the next tiny step.

●     Rinse. Repeat.

●     Don’t forget to celebrate each of your tiny wins! Your brain thrives on those good feelings. You don’t have to wait for other people to make you feel good; do it for yourself!

Got it? Cool! I’d love to talk with you about what your next healthy habit is going to be. Or chat with you about whatever other habit you’re already working on, and maybe you need a little support.

Go ahead and reach out to me and we’ll get you set up for a call. I’m looking forward to speaking with you!


Jeff Snyder, Personal Training Manager

This isn’t just an ordinary “buzz word”

29 January

There are some buzz words you probably hear so often, you end up tuning out when they come up. I’m going to guess that “inflammation” is likely one of those words.

Not only is it a buzz word, it’s also a bit ambiguous if you aren’t really familiar with it.

Inflammation is part of your body’s immune response, and occurs when your body tries to heal damaged cells, and fight off irritants and pathogens. Your arteries dilate, blood flow increases, and white blood cells, hormones, and nutrients flow freely. The injured area is swarmed by white blood cells, along with fluid that causes the often-painful swelling.

It can be uncomfortable, but it’s usually a good sign, that your body is working to heal itself.

For example, if you injure your toe, it gets red, swollen, and inflamed. If you get a bee sting, you experience inflammation in your skin. If you have a cold, you experience inflammation as your body heats up to fight the infection.

But there are two types of inflammation: acute and chronic. Acute is what happens when you have a sudden injury, as in the examples above.

Chronic inflammation, however, occurs when the body thinks there is an internal threat, that doesn’t really need an inflammatory response. Then the swarming white blood cells have nowhere to go, and sometimes attack other organs or tissues.

Just like that bee sting, inflammation is your body’s response to stress, whether that stress comes from your environment, diet, or lifestyle. Chronic inflammation occurs when your body or environment get – and stay – out of balance in some way.

If you are under constant stress – emotional or physical – it raises your cortisol level, which creates a cascade of events in your body. Increased cortisol is how your body prepares for fight-or-flight; it inhibits some body functions, like insulin production, and increases other body functions, like the heart rate.

Some of the possible results of long-term stress due to increased cortisol levels and inflammation include: suppression of your immune system; digestion problems; heart problems; obesity; and fertility problems. Chronic inflammation may also cause diseases such as endometriosis, allergies, asthma, or even cancer.

Many people who suffer from chronic inflammation are not careful with their diet or lifestyle. If you eat too much fat, sugar, and protein, drink too much soda or caffeine, and don’t get enough exercise, sleep, and water, it can cause all kinds of inflammation problems.

If you have chronic inflammation, you may experience symptoms like these:

●     Acid reflux

●     Skin conditions like psoriasis or acne

●     Arthritis

●     Bronchitis

●     Diabetes

●     High blood pressure

●     Signs of aging, like wrinkles

●     Frequent illness due to colds and flus

●     Chronic pain

●     Urinary tract infections

●     Fatigue

●     Mouth sores

●     Chest or abdominal pain

●     Rashes

●     Joint pain…

How do you prevent chronic inflammation?

Some things you can’t control but some things you can. It’s all about the choices you make, every day. Here are a few things you can do to give your body a fighting chance to avoid chronic inflammation, and the resulting maladies:

Watch what you eat. Don’t overeat, especially sugars, fats, proteins, and caffeine. Eat more “real foods”. In fact, the fewer ingredients in your food, the better. The best thing is one ingredient: carrots; celery; apples; etc.

Figure out if you have some food sensitivities. Many people suffer from inflammation due to a sensitivity to wheat products (bread, pasta, etc.). Cut down on them drastically – or even cut them out completely – and not only will you lose weight, you’ll feel a lot better too. You’ll likely have less joint pain and more energy, as well as clearer skin.

Floss your teeth. Just like your dentist tells you to. Gingivitis is a form of inflammation, and can actually contribute to inflammation in the heart and blood vessels; not a good thing.

Get more sleep. Your body needs this time to repair and restore. It’s when your body “takes out the trash”, all the toxins and damaged cells. You don’t want those floating around, do you?

Watch your substance use. Smoking, recreational drugs, and excessive alcohol will definitely harm your health. If you over-indulge when you’re stressed, you’re not just calming yourself down, you’re putting extra stress on your body.

Lose weight. Obesity actually creates more inflammation, which in turn, makes it harder to lose weight. Reduce inflammation in other ways, and it will be easier to lose weight.

Reduce stress in your life. Yes, easier said than done. Do meditation, yoga, and daily exercise, and develop stress-coping strategies.

I know this seems like a tall order. Many people don’t even know they suffer from chronic inflammation. So I’d really like to speak with you about the changes you can make easily, right away, that will help you feel better and have more energy.

Please contact me here and we’ll schedule a time to talk!

Jeff Snyder, Personal Training Manager

06 July

The Night I Couldn’t Get You Off My Mind

I usually write these articles during the day.  I try to build it into my workday so that I can keep “work at work”. But this article is different. I’m sitting on my couch and it’s 9:26pm.  This last week has been pretty busy.  It was one of those weeks where work life and personal life were both super busy. Even I struggled to find time to take care of myself each day.

That’s news to some people.  They assume that because I work in the fitness industry that I must never struggle with food temptations or wanting to skip a workout. I have it easier than most, truth be told. This stuff, this healthy life stuff… is what I do for a living.  So it’s always front of mind for me, and at this point in life I have a nice track record of eating well and working out. In other words, I’ve developed some nice habits that work well for me.  And I’ve also learned a lot of tools over the years too. One of those tools that is useful to me right now as I type this article is this: always move with inspiration.

All night I kept thinking about you. How most of you reading this are working full time jobs, raising kids, and doing what it takes to be healthy. That’s a lot. And I am in awe of you. I just keep thinking about how amazing I think you are and that inspiration has me typing this article at what is now 9:39pm. Making a life transformation is tough.  It’s rough.  It’s not for the faint of heart – and it’s the major reason most of us spend a lifetime gaining weight and then losing weight and then gaining weight again. It’s the yo-yo cycle that we’ve all tasted at one time.




But at some point you decided to pull up your big girl (or big boy) britches and do something different. It reminds me of that quote from Albert Einstein that says “The definition of insanity is doing the same thing over and over and expecting a different result.” You and Einstein get it. You figured out that the best way to change your life and get healthy once and for all was to do something different.  And that’s how we connected. So tonight, I raise my glass of water to you!

Cheers for being amazing and stepping outside of your comfort zone and doing what it takes to be the leader of your own life. And if you haven’t had the chance to meet our staff yet, then let’s get something scheduled.   We just spend some time together chatting about your goals – what is it that you really want from life? The ability to play tag with your kids and not be out of breathe?  To be able to fit into your favorite pair of jeans from 5 years ago?  Maybe to wow your high school friends at your upcoming reunion?  Or maybe just to prove to yourself that you are amazing and capable?

We’ll share what we do here, answer all of your questions, and show you around.  If you like what you see and hear then we can talk about the services we provide.  If not, that’s ok too.  Like I said, it’s just a conversation and we’re looking forward to it.

Like I said, this article is different.  It’s about our members and the people in my life that are doing it despite – well… despite life happening.  Cheers (again) to you!


A Lesson from Geese on Teamwork

28 June

I thought this week I’d write about geese.

Yup.  Geese.

When geese fly in the V formation, each benefits from the updraft (71% increase in efficiency, I believe).

Often as the lead goose tires, another will cycle forward to assume that key role.

Whenever a goose falls ill, two will drop from formation to stay with their sick comrade… until they recover or pass on.

Geese honk to encourage each other to keep up the hard work.

Who knew?

What powerful lessons in teamwork, shared leadership, and compassion for others.

This is one of the reasons I invite everyone from our community to check out what we do here at 24/7 Health Club and Wellness Center.

You’ll never find yourself alone.  You’ll always have the support, guidance, and teamwork from me, the staff, and from other members.

Sometimes (ok, most of the time) nature is smarter than we are.  Geese know how to fly to cut down on the resistance they face when flying.  They know how to motivate each other.  They know how to reach their goal.

That last line holds the key.

I think  we can all relate to the person or people in our lives that pull us down or sabotage our efforts.

But we also have those that help us, lift us up, support us, and motivate us.  And these people are key to reaching our results – especially when we’re talking about health and fitness.

I wish I could sell a magic service in which all you had to do was sprinkle some sugar on your head for 3 seconds and you’d magically get to be any weight and any level of health that you desired.

Wouldn’t that be great?

But you and I both know that lifetime health is a journey.  Just like the geese fly long distances… it’s this journey that tests who we are and what those around us are made of.

May we emulate geese on our journey.  May we get support and may we take the leadership role from time to time when people in our lives need it the most.

We’d love the chance to talk with you about what we do here at 24/7 Health Club and Wellness Center.  We’ll talk about you, your goals, and how to reach those goals.

Much Love, 24/7



Feel Better Almost Immediately

10 January

3 Often Over-Looked Things You Can Do to Feel Better Almost Immediately

Health is more than just calories in and calories out.  It’s how we feel physically and emotionally.

With 2017 newly gracing the stage many of us are focused on weight loss.

If we’re being honest… most of us are looking for the quickest and most painless way to reach our weight loss goals.  We’re not looking to don our track suits and sweatbands, ya know.

We just want to look and feel better… NOW.

I get it.  Weight loss is a weird thing.

No one really enjoys doing what it takes to reach their weight loss goals.  No one really LOVES to work out and skip yummy cookies and desserts.

And if you do LOVE that kinda thing… well then you spend your life working in the health and fitness industry like me.

Here are 3 things that we share with our members to feel better.  They’re often over-looked, but that doesn’t mean they don’t work.

  • Drink lots of water. We know you read this one a million times, but how much water are you actually drinking?  We challenge you to only drink water for the next 30 days.  If you must drink coffee or tea then make it decaf (or herbal) and limit it to a single cup once per day.
  • Get at least 7 hours of sleep. When you start a weight loss program your body is going to expend more energy.  It’s going to need proper rest so that it can keep burning that stored fat.  Most of us area already sleep deprived as it is… so adding in a weight loss routine just knocks us out even more.  Take care of your body and get some sleep.
  • Get active every day. Do we want you to have a workout routine where you are pushing your body to get healthy and lose extra fat?    But even if all you can commit to is a brisk 45 – 60 minute walk every day then do it.  Walking and being active helps is feel better.  If you can get outdoors and bring along a friend.

We’re all about keeping your weight loss goals and plans realistic.  The last thing we want you to do is start some intense workout plan or strict meal plan when we all know it won’t last.  You’ve tried that before, right?

We know that if you workout on your own or start some random diet you read about in a book… well the community, the coaching, the support isn’t there.  You’re left to your own devices to figure out what you should do and when.

So let’s make 2017 different.  Let’s get you set up with a program that makes sense for you, your life, and your goals.  Let’s make sure you have everything you need to succeed.

Visit the front desk or call today to schedule your FREE goal planning session with a 24/7 fitness coach.  We’ll work out a plan to reach your goals and ensure that you’re focusing on what matters and leaving the rest of the confusing stuff behind.

Huntsville Club – 256-851-0574

Harvest Club – 256-851-2473

3 Ways to Enjoy Your Workouts More

25 October

There are some people that love working out.  They think it’s enjoyable – dare I say, fun.  They like waking up early, putting on workout clothes, hitting the gym, and sweating.

Most people are not like these workout-loving weirdos (and yes, we have our share of weirdo’s on staff too!)

Don’t get me wrong… my clients now love to workout but it’s only because they did the hard work to get started, found a way to stay motivated, and let’s be honest… because they’re seeing results.

So after all of my years of experience I boiled down 3 ways to enjoy your workouts more.

  • dance-108915_640Listen to music – this may be something you’ve heard before, but it bears repeating. Listening to something you enjoy keeps your mind off the clock and keeps it engaged with something it enjoys.  Here’s where a lot of people get stuck though – they listen to the same playlist over and over until they’re bored out of their minds.

Mix it up!  Listen to books on Audible, new stations on Pandora or Spotify, or one of the many niche stations on Sirius XM.  The point is to listen to what you enjoy – be that political pundits, opera, stand-up comedy, or heavy metal.

  • women-in-workout-class1Workout with others – this is another one you may have heard before but it usually sounds like this: workout with a friend. What if you don’t have a friend that wants to workout and has the same schedule as you?

I think we can broaden this a bit.  Working out with others can mean just you and a trainer – so long as your trainer motivates you and inspires you.  You can also meet new people where you workout – this not only enlarges your circle of friends, but gives you the chance to meet people that also care about their health.

  • Start the correct program for you – I see people who have specific goals doing the wrong program a lot. While doing any movement is better than nothing, not everyone should be doing the same program.  An extreme example of this is a high school athlete looking to increase her vertical jump versus an elderly senior looking to build up bone density.  We all have specific goals and you want to ensure that the program you’re on is the right one for you.  This leads to faster results and that is a powerful way to stay motivated.

The 3 ways to enjoy your workout are just the tip of the iceberg.  Our goal is to get you from being “eh” about working out to loving it.  The fasttrack_headeasiest way to get started on your goals is to take advantage of the Fast Track Program.  During the eight session program, you will learn how to workout correctly, sample a variety of programs available at 24/7, meet people with similar goals as you and most importantly, you will have FUN!

Stop by the front desk or give us a call now so we can get you on the path to an amazing transformation!