GET AN EARLY START…SPRING INTO FITNESS!!!

SPRING INTO FITNESS

Some days it feels like spring is around the corner and others, well, we are bringing out the winter jackets again.  However, with that said, spring is indeed going to be here before we know it.

Now is the perfect time to start getting ready for being more active outdoors, getting ready for shorts and spring break vacations.  Why not get a jump start on a healthier you before the season hits?

Whether you want to lose a few pounds (or a lot), just have more energy to play with the kids, tone up and look great for that fun vacation or earn a new PR on your annual spring marathon, we can help you meet your fitness goals!

Let one of our certified personal trainers and certified fitness nutritionist help make this your healthiest year yet.  We are not just another gym, we customize your workout around you and your specific goals and needs.  As always, we offer a free consultation and introductory workout – contact us and schedule yours today…770-330-2126 or email info@bodyrich.com.

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company

www.bodyrichfitness.com

10 WAYS TO LOVE YOUR HEART

February is all about the heart – Valentine’s day as well as National Heart Health Awareness Month.  Since February, 2003, millions of women and men have worn red to raise awareness about the risk of heart disease, which still remains the number one killer of both men and women in the United States.  Heart disease takes more women’s lives each year than ALL cancers combined.

love your heart

The good news is, it can be helped…here are 10 tips for loving your heart and keeping it healthy:

  1. Evaluate your risk factors. Some risk factors, such as smoking and being overweight, are easy to figure out, however, others can be harder to spot. For example, you may have high blood pressure even if you look and feel fine.
  2. See your doctor regularly if you have one or more risk factors for heart disease.
  3. Manage your blood sugar. Your body performs best when your blood sugar is kept relatively constant. By eating small meals and snacking regularly, you can avoid drops in your blood sugar, which can cause lethargy and increased hunger.  Also, minimize foods that are high in sugar, which causes your blood sugar to spike.  Now they are not suggesting to eliminate all sugar but just be aware of how often and your personal risk factors.
  4. Exercise. Get your heart pumping for 30 minutes or longer at least five times a week.
  5. Reduce belly fat.  If your waist circumference is 35 inches or more for women, and 40” or more for men, your risk of heart disease is more than doubled. Research shows that belly fat accumulates around organs such as the liver and is the most dangerous kind of fat for your heart. Regular exercise and soluble fiber help trim excess belly fat and keep the heart pumping and working as it should.
  6. Eat soluble fibers. Aim for 10 grams a day: foods such as unpeeled apples and pears, almonds, oatmeal, peas, and raspberries.  If you have trouble getting enough fiber in a day, supplements like Benefiber can be added once or twice a day into your water.
  7. Reduce stress by indulging in laughter, time with friends, yoga, movies, games, or other calming, rejuvenating activities.
  8. Drink water. Eight glasses a day, every day.
  9. Avoid smoking. Smoking increases the risk of heart disease not only for smokers but for nonsmokers who are exposed to second-hand smoke as well.
  10. Treat depression. Women are twice as likely as men to suffer from depression. Don’t forget to take care of yourself!

If you or your loved ones need help in achieving a healthy heart lifestyle, we can help. One of our certified personal trainers and/or fitness nutritionist would be glad to set up a program to meet your health and nutritional needs. We offer a free consultation and introductory workout and if you are looking for something special for that Valentine that will last year round, we also have gift certificates available.  Contact us at 770-330-2126 or email info@bodyrich.com.

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company

www.bodyrichfitness.com

 

Marathon Weight Training: Stay Strong During Marathon Training

Weight training is often overlooked as part of marathon training. Some running coaches have historically dismissed it because it was thought that any extra weight or bulk is bad for a runner. However, now many top runners and coaches have come around to the realization that muscular strength and conditioning are important both for runners’ performance and their overall health.

Running long distances is hard on the body. Many runners begin to lose lean muscle mass during marathon training, but a good weight training program can help you stay strong throughout your training and help you transition to your post-marathon workouts as well.

Of course your highest priority while training for a marathon is running – you need to get your running schedule, your recovery days, and your nutrition plan in place. But don’t forget to schedule time for the weight room too. Schedule your weight training on days when you aren’t doing long runs. Running long distances is physically draining, and adding weight training to that burden risks overstressing the body and decreasing your conditioning. Runners who exert too much find themselves dragging and weakening toward the end of their training.

Preserving lean muscle doesn’t require the same lifting intensity as building bulk. A program where you hit each muscle group once or twice per week is enough. Following a workout program that targets all major muscle groups is important in maintaining muscular balance and avoiding injury, but it can help your marathon performance as well. Most running injuries are caused from muscle imbalances.

In addition, try a post-workout stretching or yoga regimen to minimize the aches and soreness that come with training. Consider taking hot Epsom salt baths or going in for an occasional massage. Both of these are fantastic recovery techniques, and after a long, difficult run, you’ve earned it.

Finally, mix in a few rest days from all workouts. It’s imperative that you give your body the time recover and repair the damage done by intense training. Take steps to ensure you recover optimally between each session to better prepare yourself for the runs ahead. Sleep is critical in building of muscles and their recovery as well. Try to get at least eight hours of sleep each night. If you aren’t sleeping enough, you will not recover — remember, you can’t get stronger if you don’t recover and may possibly get injured.

Don’t run away from the weight room while preparing for the big race. You don’t want to feel weaker at the end of the race than you were at the start. Incorporate weights and finish the race as strong as you started…hit the gym and the road!

If you need help with a marathon strength training program (or any fitness goals), would like information or want to sign up for a complimentary consult and introductory workout contact us at 770-330-2126 or email info@bodyrich.com.

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company

www.bodyrichfitness.com

 

WHY SO MANY NEW YEAR’S RESOLUTIONS FAIL

New Year’s is often the perfect time to start a new page in your life, which is why so many people make New Year’s resolutions. But why do so many resolutions fail?

new_years_resolutions_list

Researchers have looked at success rates of people’s’ resolutions: the first two weeks usually go along perfectly but by February, people are backsliding and by the following December, most people are back where they started, often even further behind. Why do so many people not keep their resolutions?  A professor of psychology at Carleton University in Canada says that “resolutions are a form of cultural procrastination, an effort to reinvent oneself.” People use resolutions as a way of motivating themselves to change even though deep down, they aren’t really ready to change their habits, especially bad habits. Another reason resolutions fail is because people set unrealistic goals and expectations.

Psychology professor Peter Herman identified what he calls “false hope syndrome,” which means the resolution is simply unrealistic and out of line with one’s views of themselves. Unfortunately, people make promises that they never really believe that they will achieve. This not only sets them up for failure but can also be damaging to their self-esteem.

A final aspect of failed resolutions lies in the cause and effect relationship. You may think that if you lose weight, reduce your debts, or exercise more, your entire life will change, and when it doesn’t, you may get discouraged and return to old behaviors.

There is good news though, resolutions do not have to fail!  In order for them to work you have to change the way you look at them. Here are some tips to help:

  1. Focus on one resolution rather than several
  2. Set realistic, specific goals: losing weight is not a specific goal; losing 10 pounds in 90 days would be
  3. Don’t wait till New Year’s Eve to make resolutions, make it a year long process-every day
  4. Take small steps – many people quit because the goal is too big requiring too big of a step all at once
  5. Have an accountability buddy, someone close to you that you have to report to
  6. Celebrate your success between milestones – don’t wait for the goal to be completed
  7. Focus your thinking on new behaviors and thought patterns. You have to create new neural pathways in your brain to change habits
  8. Focus on the present. What’s the one thing you can do today, right now, towards your goal?
  9. Be mindful: become physically, emotionally and mentally aware of your inner state as each event happens…moment by moment, rather than living in the past or future
  10. And finally, don’t take yourself so seriously. Have fun and laugh at yourself when you slip, but don’t let the slip hold you back from working at your goal.

If better health is one of your resolutions this year, we can help.  Contact us for a free consultation and introductory workout.  One of our certified personal trainers and/or nutritionist can help you get started and reach your fitness goals. 770-330-2126 or email info@bodyrich.com  www.bodyrichfitness.com

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company

 

HAPPY NEW YEAR!!!

From all of us here at Bodyrich Fitness Company we wish you and yours a very happy, safe and fit new year!

590-Happy_New_Year_2015As always, if we can help you with you fitness needs and goals, feel free to contact us at 770-330-2126 or email info@bodyrich.com  www.bodyrichfitness.com

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company

 

 

GIVE THE GIFT OF FITNESS!!!

Give the gift that will give year round by helping your loved ones have a happy and healthy holiday season and new year.  Bodyrich Fitness Company has gift certificates available for personal training sessions at our studio – you can purchase by the session or dollar amount. Even better, ask for one for yourself and start your New Year’s resolutions off with a bang!

Gift Certificate

We are conveniently located at I-85 and Satellite Blvd. in Duluth.  Contact us at 770-330-2126 or email info@bodyrich.com.

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company

www.bodyrichfitness.com