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Muscles And Mason Jars

Muscles And Mason Jars

I love watching people change from tired and overweight to fit and full of life at Studio Fit in Richmond Hill, GA. Our whole program is about building muscles and having the energy to do everyday tasks without running out of breath or struggling. Even things as simple as climbing stairs or opening mason jars become far easier when your fit. That means you have more energy at the end of the day to do fun things with the family or tackle a new goal to make your life better.

It all starts with the determination to get fitter and setting a goal.

There’s no mystery to becoming your fittest. It takes healthy habits to do that. Whether it’s getting adequate sleep, exercising more or eating healthy, it all is important. But it all has to start somewhere and that means creating a goal. Once you have a goal, breaking it down to smaller specific steps you can accomplish in a shorter time frame provides the road map to reach your destination. As a personal trainer, I can help you do that. The goal must be specific, measurable, achievable, relevant, and time-based. Think of the acronym SMART.

We create the workout to get you to your destination.

One reason we have so much success with clients is that we learn about them, help them create goals and identify their fitness level before we create their workout plan. Each plan focuses on working out all muscle groups, but also focusing on those that need the extra help. The plan builds all types of fitness, strength, endurance, flexibility and balance. We use exercises that get you to your destination faster, such as using kettlebells, which provide a full body workout.

You have to eat healthy to reach any fitness goal.

It doesn’t matter if you’re working out for hours, if you’re eating junk, you won’t get the results you want. That’s why we provide dietary help and nutritional advice. You can’t out-exercise a bad diet. If you’re working out for an hour and then eating a super-sized Big Mac meal, you’ll still gain weight. We’ll help make weight loss painless and with ideas for great meals that are easy to make and quick. Think mason jar salad.

  • Changing your lifestyle is the only way you can take weight off and prevent it from returning, putting you in that yo-yo weight gain syndrome. It’s a permanent fix, but not a quick fix. It takes time to make fitness a habit.
  • Getting adequate sleep is just as important to your health and your weight loss program. Lack of sleep increases the amount of ghrelin your body makes. Ghrelin is the hormone that makes you hungry. Lack of sleep suppresses the creation of leptin, the hormone that makes you feel full.
  • If you’re not convinced that you want to change your habits forever, try our fit in 42 challenge. In just six short weeks, you’ll see the difference and feel so great, you’ll never want to go back to the old habits.
  • Come in to Studio Fit and take the thirty day trial small group training to test the waters, especially if you aren’t ready for the fit in 42 challenge. You’ll love how you feel and the progress you make in just one short month.

For more information, contact us today at Studio Fit


Can't Stop The Sweat

Can’t Stop The Sweat

Everyone has had those days when the weather is so hot or they’re working out so hard that they can’t stop the sweat. While sweating can make your hair look horrible, create sweat stains on your clothes and even cause eye make-up to stream down your face, it’s good for you in the gym. Sweat helps you cool down as it evaporates on your skin. That’s why there are so many gym phrases about sweat, like, “Sweat is fat crying.” or “Great things come to those who sweat.”

Sweat is our natural cooling technique.

When you workout, the muscles used stored energy, which quickly depletes. The muscles then create more energy by combining oxygen with ATP—adenosine triphosphate. That causes heat as a byproduct. One study conducted in 2018 and published in the Journal of Thermal Analysis and Calorimetry, noted that the heat created was around muscle groups. In the case of runners, it was around their legs, where most of the work was accomplished. Without sweating, the body temperature can rise to dangerous levels.

Embrace the sweat and push toward it.

If you’ve ever talked to someone that lives in a dry, desert area, they’ll tell you that the higher temperatures aren’t bad, because it’s a dry heat. Of course, it’s still hot, but the quicker evaporation of the sweat cools the body faster and makes it feel more comfortable than it does when it’s humid. Working out in an air conditioned area won’t make you feel as hot as it would working outside in the hot sun on a humid day, but you’ll still sweat, especially if you’re working hard. Your body temperature still increases to get the calories for muscles to do their best.

Don’t forget to drink water before, during and after a workout.

Two hours before you workout, make sure you have two to three 8-ounce bottles of water. Then drink an 8-ounce bottle of water 20 to 30 minutes before you workout or during the warm-up. During your workout sip on a half liter of water for every 30 minutes. Within 30 minutes after you workout drink another 8-ounces of water. Having adequate fluid for sweat is important to keep you cool, healthy and ready for the best possible workout.

  • Water does more than just regulate your body temperature. It also lubricates the joints. It aids in transporting nutrients, while also aiding you in performing your best and helping to prevent muscle cramps, dizziness and other serious conditions.
  • People who are fitter tend to sweat faster than those who aren’t. It’s the body’s adjustment to ensure it’s kept cool.
  • Some studies show that working out in a hotter environment may actually burn more calories. You have to be used to the workout first and then acclimate the body to the heat to be safer. Always make sure you hydrate heavily if you choose this option.
  • At Studio Fit, we’ll provide a tailored workout program that will definitely make you sweat, but never be beyond your capabilities.

For more information, contact us today at Studio Fit


How To Motivate Yourself On A Rainy Day

How To Motivate Yourself On A Rainy Day

Those cloudy, drizzly days in Richmond Hill, GA, can certainly affect your mood and even make it tougher to get the energy to go to the gym. It can make you feel like wrapping up in a blanket, binge watching TV and munching on sugary treats. However, those are the times when you must motivate yourself and there’s some great ways to do it. It takes planning ahead and knowing there will betimes that you simply don’t feel like exercising. Find one of the suggestions that works for you and have it ready when you need it most.

Just do it!

Okay, someone already took that slogan, but it doesn’t mean you can’t. Make a deal with yourself to just workout for a few minutes, make it ten minutes or more. If you want to quit after that workout, do…but agree to do that two more times throughout the day. Studies show that three separate ten minute workouts can provide the same benefit as one thirty-minute one. If you find that after ten minutes, you’re ready to go another thirty to forty, go for it. Doing something is always better than doing nothing and it makes it easier to complete your goals.

Create a routine and follow it closely.

Lay out your clothes and start your routine by getting dressed. Actually, that can be a tough one if you’re ready to spend the day on the couch, but getting dressed, whether it’s for a workout or a day at work, will help you get motivated. Once you’re dressed, your body is ready for the next step, going somewhere and doing something. It all gets back to getting started, so make it easy on yourself.

Instead of laying on the couch, make the alternative something you hate to do.

Whether it’s moving your furniture so you can sweep everywhere or washing windows, you probably have a task that you’ve put off for a while, preferably something that requires effort. Have a list of those tasks ready for those days you don’t want to workout. Use one of those jobs as the alternative to working out. If it’s a job that takes physical effort, you’ll still be getting exercise and getting work done, too. Most people find that working out is preferable to doing tasks they’ve put off for years.

  • Just getting up and moving will help you avoid binge eating, but if you need a bit of extra help, learn to use procrastination to your favor. Put off eating that first sweet roll or the candy bar you have in your freezer for later. You could put it off forever!
  • Start your routine with something as simple as packing a bag of gym clothes, if you dress at the gym, or filling a water bottle, it should be anything that gets you closer to your goal. It’s all about having a routine and sticking with it, even when you’re not motivated.
  • Take a walk. Don’t let yourself lay on the couch, take the dog for a walk or go for one by yourself if you don’t have a pet. If it’s too nasty to walk outside, do a few brisk laps up and down stair or in the living room.
  • Avoid the problem by having a workout friend or personal trainer. It’s one reason our group and private training sessions work so well. You’re more apt to go to the gym if you’re meeting someone there.

For more information, contact us today at Studio Fit Richmond Hill


Create Your Own Home Gym

Create Your Own Home Gym

Even though our business depends on people coming in to our gym, that doesn’t mean there are times when clients find it impossible to do. That’s why I also recommend a home gym or an area to workout and a routine of exercises that don’t require any equipment. As a personal trainer, I’m always glad to help clients with that type of workout, so they have it available when they go on vacation or need to workout at home, no matter what the reason. If you want to have a home gym, here are a few suggestions.

Keep it budget friendly.

Of course, exercises that don’t require equipment are the most budget friendly, but there are a few pieces of equipment you can have available that are extremely budget friendly. You can use resistance bands that are inexpensive, but provide a good strength training workout. Kettlebells are also a great addition to a home gym, as long as you have the space to move around. Balance balls can be purchased for under $20 and make a good addition, too. Pull up bars can add to your home gym and don’t cost a fortune.

Get a little more sophisticated with a few used items.

Buying used items can be tricky. Make sure you see the items in person so you can look for wear and tear. You can’t go wrong if you’re buying items with no moving parts, like dumbbells, as long as you check for cracks. Also, look for defects, excessive wear, rust and damage. Buying in person is the only way to go when it comes to weights, since the cost of shipping would often be more than the cost of the weights. It also helps you make a more informed choice.

When you buy used, you can get a lot more for your dollar, but you need to take some preliminary steps.

Buy the type of equipment you’ll use and if you can only afford one piece of equipment, make it a total workout machine like a NordicTrack or a cardio machine like a rowing machine. If you’re buying something used and more expensive, try out a new one or workout on it at the gym, so you know how it should feel if it’s working right. Then all you have to do is test it before you buy the equipment.

  • Consider making a few pieces of equipment, like filling plastic detergent bottles with sand as weights or creating a workout bench.
  • If you’re going to use the home gym only occasionally, going used is often a good option. You should be able to get a good one that’s about half the price of a new one. Always check the price of a new one before you shop for used.
  • It’s better to get a more expensive used model than a cheaper, lower quality new option. Quality counts no matter what type of equipment you buy. It enhances your overall experience the higher the quality.
  • If storage is a problem, focus on resistance bands, hand weights and other easy to store items or take some private time with a trainer to create an at home workout designed with your accommodations and needs in mind.

For more information, contact us today at Studio Fit Richmond Hill


How To Increase Your Energy Levels

How To Increase Your Energy Levels

If you’re feeling dragged out in the middle of the day or find yourself moving slower than normal because you’re simply spent, you need to increase your energy levels. You can do it by making several lifestyle changes, which will also make you look better and feel better. For instance, just getting more sleep at night is a good way to make sure you wake up ready to face the day and keep your energy high until you go to bed that night. Getting adequate sleep also helps you lose weight, since lack of sleep causes you to create more hunger hormones.

Do you want more energy and stamina? Get physical.

Working out regularly seems like it would wear you out, but instead, it builds your energy level. One of the reasons is that you sleep better at night. Another is that it helps make you stronger, so tasks become easier. Exercise also helps you lose weight, which can make everything you do easier. If you’re just ten pounds overweight, it’s like carrying a ten pound dumbbell everywhere you go. Even if you aren’t in shape, getting up and moving around helps chase away fatigue. It gets the blood circulating. When you’re ready to put your head on your desk and take a nap, take a walk instead.

Cut out sugar.

What’s the first thing you do when you’re tired? If you rummage through drawers and cupboards looking for a sugary snack, you’re not alone. That’s because raising your blood sugar can make you feel more alert. Unfortunately, that alert feeling doesn’t last very long and before you know it, your blood sugar crashes and you’re even more exhausted than you were before you ate the sugary treat. Eating complex carbohydrates raises blood sugar slowly and keeps it level, so you won’t have that energy drop again.

Keep hydrated.

Water is a magical elixir that will wake you up faster than a cup of coffee. The human body is about two-thirds water. It keeps everything functioning properly. You lose fluid throughout the day either by sweating or voiding, so it’s necessary to make sure you replenish your supply. Even slight dehydration can cause you to feel exhausted and fatigued. Just loosing one and a half percent of your fluid is all it takes. Drinking eight 8-ounce glasses of water a day will keep you energized, while also helping you lose weight.

  • Eating a healthy diet not only helps ensure you’re healthy, it also helps you have more energy. Processed food and a high fat diet can make you feel run down and exhausted. Healthy eating provides both fuel and all the nutrients you need to keep your body running efficiently.
  • Relax and avoid stress. Stress can beat you up and make you feel exhausted. While moving around can burn off the hormones of stress, learning stress control techniques can help you avoid getting to the point of exhaustion.
  • Stay involved and active. A great social life or hobbies that interest you keep you more focused, provide a social network and increase your energy.
  • At Studio Fit, we can help you make those lifestyle changes that will boost your energy level, plus make you look and feel fabulous. Come in to see us and investigate our 30-day trial.

For more information, contact us today at Studio Fit


Best Cardio For Fast Weight Loss

Best Cardio For Fast Weight Loss

Many of my clients in Richmond Hill, GA, come to Studio Fit to lose weight. Our programs include both strength training and cardio for fast weight loss. One type of workout that addresses all types of fitness is HIIT—high intensity interval training. It’s not a specific exercise but a method of doing exercises. It can use any workout, including something as simple as walking. You simply go at top speed for a minute or two, reduce the intensity to moderate for recovery and then back to peak performance. Using that technique, you can do strength building exercises and make them great cardio workouts for weight loss.

If you want something simple, try jumping rope.

You won’t have to invest much in equipment when you do this cardio, but can torch calories effectively. Jumping rope is often part of a boxer’s training, since it’s great for getting into shape, burning calories and improving coordination. You can jump rope as part of HIIT, first jumping fast, then slowing it and back to high speed jumping. Sprinting is another way to torch calories.

There’s a reason coaches have their teams sprint up bleachers.

Sprinting is an exceptionally good cardio workout that also burns loads of calories to make weight loss easier. You can sprint on a track, treadmill or include the extra calorie burning of stair stepping by going up and down stairs. Sprinting at top speed and modifying both speed and intensity throughout the sprint gets you in shape faster than a steady pace. Sprint a lap, lifting your knees high as you do and then jog or walk a lap. Sprint up the stairs as fast as you can and then turn around and walk down them.

Ride a real bicycle or stationary bike for good results.

While any exercise is better than no exercise, you won’t get the results you want with a leisurely bike ride, you have to give it all you got. If you get on a stationary bike, peddle away with vigor and you’ll burn calories and keep the fire burning. Just like other exercises, pedal at high intensity for a few minutes and then slow the pace for recovery for a few. It’s all about varying the intensity and speed.

  • Kettlebell workout are not only total body workouts, they also work strength, flexibility and endurance—cardio. Studies show that kettlebells burn about 20 calories every minute you do it.
  • Jump in the pool or go to the lake, swimming will help you shed weight, while you get a cardio workout. If you do a few laps, treading water between laps, you’ll get huge weight loss benefits. One minute of speed swimming burns approximately 14 calories.
  • Rowing is good cardio, plus helps you lose weight. Try to set the speed record when you row and you’ll burn the most calories.
  • If you want to lose weight, our 30 day trial at Studio Fit could be perfect. Not only does it offer calorie burning exercises, it also provides nutritional advice that will help you shed pounds quickly.

For more information, contact us today at Studio Fit


Importance Of Staying Hydrated In The Fall

Importance Of Staying Hydrated In The Fall

Getting and staying active is important, but you need to take precautions while you do. You need to make sure you’re doing every exercise properly, since a mistake in your form can cause injury. You need a workout that is in line with your capabilities and limitations, which also keeps you working out without injury. One thing most people forget about, particularly when the weather is cooler, is staying hydrated. I tell clients to keep a bottle of water with them at all times and sip throughout their workout.

Your body is approximately 55-65% water, depending on your age and sex.

As you get older, your body composition includes less water and women also have lower percentage of water than men. The more muscle to fat a person has, the higher percentage of water. That makes dehydration more of a potential for people with less muscle mass and more fat, also for older people exercising. Dehydration can cause serious problems, but when the weather is cooler, you don’t notice you’re sweating as much and it can creep up on you without you realizing it.

Your vital organs are a high percentage of water.

When you consider that the heart and brain are 73 percent water and the lungs have 83 percent, you can understand how vital water is to your good health. Dehydration can create serious conditions and problems. Water is necessary for your body to create cells, it helps absorb shocks in the brain. It keeps the volume of blood regulated and lubricates the joints to prevent aches and pains.

Not only is hydrating important to your health, it can actually help you lose weight.

Have you ever felt hungry, but didn’t know what you were hungry for? Suddenly, you see a piece of juicy fruit or a cucumber salad and you dive into with zest. That is an indication that you really needed hydrating, rather than being hungry. Unfortunately, you don’t always have a low calorie fruit or vegetable available, so you eat what you have available, often junk food, in hopes of satisfying that desire. If you find yourself hungry, why not try a glass of water first and see if that satisfies you. Water can also fill you up, so drinking a glass before a meal can help reduce the amount of food you eat.

  • It’s easy to forget to drink water when you’re not dripping with perspiration. That’s why dehydration can be a problem even in the colder months. To add to the problem, people often wear warmer clothing.
  • Water can be the quicker picker-upper. If you find yourself dragging through your workout or even throughout the day, don’t run for a cup of coffee. Instead, drink a glass of water. It can help energize you quickly.
  • Since seniors tend to dehydrate quicker, it’s especially important for them to stay hydrated. Not only does dehydration cause UTIs, it also can cause tachycardia and even symptoms that are similar to dementia.
  • At Studio Fit, we recommend that clients drink plenty of water, particularly before, during and after exercise. It helps prevent muscle fatigue and can prevent muscle aches and pains.

For more information, contact us today at Studio Fit Richmond Hill


Exercise Takes Commitment

Exercise Takes Commitment

If you want to get into shape, you need commitment. Our Fit in 42 program at Studio Fit in Richmond Hill, GA, can get you fit faster, but you have to be committed to following it diligently. The good news is that even though it requires participation six days a week, it only lasts for six weeks. You get to decide whether you want to continue. Don’t worry, you don’t have to commit for a lifetime of exercise, but just six weeks of hard work and healthy eating. Once you see the changes, you’ll be ready for more.

Find a program that is based on your level of fitness and considers any limitations.

If you haven’t worked out in years, you can’t be expected to do the same routine that someone who has consistently worked out does. People with physical limitation also can’t do the same routine as someone who is issue free. There are differences in everyone who workouts, so addressing those differences is important.

You accomplish anything you choose to do when you’re committed.

True commitment will get you through the tough spots when achieving your goal, whether it’s getting fit or getting a new job, is tough. It helps you make it through the time when you aren’t seeing progress and keeps you on track when you feel like quitting. You can’t be committed if the goal isn’t important to you, which is why we work with people before they start, to help them identify their true reason for beginning their workout program. Once you find what motivates you, you’ll succeed in anything that you attempt.

Can you stay committed for six weeks?

We chose six weeks because it’s long enough to see results, but short enough, you can push past the excuses and stick with it. Just like any type of goal, when you know there’s an end point, you can keep the finish line in your mind. Having a deadline is also important. It’s why kids can manage to cram and finish a paper before the deadline or people can meet deadlines that seem impossible. They know they have a specific deadline and they keep the finish line in firmly planted in their head.

  • One of the reasons we focus so much on Fit in 42 is that results are important and extremely motivating. Once you see the results, you’ll be motivated to continuing.
  • Fit in 42 also works because you’ll work with the same group of people throughout the six weeks. Group energy and focus on results keeps you more accountable and therefore more motivated.
  • Making your workout a priority is important. It’s also why working out at the same time each day and making your workout an appointment you can’t miss is so important.
  • Come into Studio Fit and see our facilities. Our 30 day trial group classes might be just what you’re hoping to find or maybe personal training or our Fit in 42 would suit your needs better. You be the judge.

For more information, contact us today at Studio Fit Richmond Hill


Real People - Real Results

Real People – Real Results

Have you ever seen a commercial for a weight loss product that showed a famous person or some shapely model or fit man? They normally tell you they did it all by following a certain eating plan, exercise regimen and etc. While some of the famous people are paid to lose weight and often have other help doing it, many of those others are actor and actresses that simply play a role. If you want to see real results, check out our gallery of happy clients where Studio Fit made a big difference.

You may not look like a television model after forty-two days, but you’ll look and feel a lot better.

Don’t expect to go from a plus size to a perfect size three in forty-two days. It’s not possible. However, you will look a lot better than you’ve looked in years and feel better, too. We suggest you take a before picture and try our Fit in 42 program. At the end of it, take several pictures. One should be in the same clothes and exactly like your before picture. You’ll be amazed at the difference. Take another, but in your new clothes to show off that great new body. It can be your next before picture!

Are you tired of sitting the sidelines and not part of the game?

Whether you want to perform better or to stop all the sprains and strains you get when you’re participating in your favorite sport, we can help you by focusing on sports specific training that will boost your performance and help eliminate injuries. Sometimes, you need more than a regular workout, you need a workout specific to certain muscle groups. We can help and you’ll stay in the game longer.

There’s no reason getting older has to mean getting weaker.

You’re never too old to get into shape. If you’ve noticed tasks are getting harder and walking very far is tiring, it’s time to make some changes. By working out, you can also help slow or even reverse conditions like osteoporosis and high blood pressure. People who work out and stay fit have fewer serious illnesses and can stay in their home longer without extra help.

  • We keep you motivated and even offer diet and nutrition advice. No matter what your goal, your diet plays a huge role in achieving it.
  • Don’t let lack of time stop you from getting fit. The more you workout, the more you find yourself working and thinking faster, so you get your work done in record time. You’ll probably even end up having more time left over at the end of the day.
  • If you want to see how clients feel and see their success, just check out our website. We show real people who have had real results and are proud to share them.
  • Come in to Studio Fit and get a free evaluation and try our 30 day free trial. You’ll love the changes you see in just 30-days and want Studio Fit to be part of your life even longer.

For further information, contact us today at Studio Fit Richmond Hill


Exceed Your Fitness Goals

Exceed Your Fitness Goals

Your fitness goals are our top priority at Studio Fit in Richmond Hill, GA. We have a program called Fit in 42, where people often exceed their goals. One of the big reasons people do so well is that they have both a program that’s made specifically for their needs and a lot of motivation to continue. A big reason people aren’t fit is that they either didn’t know where to start when it came to exercise or they started on and life got in the way, so fitness programs were put to the side.

It all starts with a goal and the right plan.

Whether you want to lose weight or just feel fitter and more energetic, you need to identify exactly what you want first, before you can accomplish anything. Setting a goal means being specific and making sure it’s something you really want. Don’t make it something someone else wants for you, unless it’s a doctor! Then you still have a vested interest. You could want to feel better or live longer if its doctor’s orders. Just don’t make your goal something like, “I want to lose weight because my boyfriend wants me to do it.” Make it personal, specific and give it a time line to achieve it.

If your goal is big, you may have to break it down to mini goals.

Mini goals keep you interested and give you motivation and a feeling of success along the way. Losing 100 pounds will take a long time if you do it in and people often give up or get off track before it happens. Breaking that goal down to ten mini goals of losing two to two and a half pounds a week is better. You’ll get that reassurance of success. The personal trainer then works out a program based on your goal and before you know it, you’ll start seeing results. You probably will even exceed your goals.

Your goal doesn’t have to be about weight-loss either.

We help everyone, whether they want to improve their overall performance in their particular sports, just feel more active and flexible in retirement or just feel great, we can help. We have programs that are sports specific to help build the muscles, endurance and flexibility to improve your performance and keep you safely in the game. There’s a lot of seniors that come to us for help because they simply aren’t ready to be old and feeble and know there’s a lot of life to live. I your skinny jeans don’t fit quite right, maybe a workout can help.

  • Our Fit in 42 program is extremely effective and most people find they actually get better results than they ever imagined.
  • Don’t forget, even if you set a goal, you can change it. This happens frequently, since many people get better results than they ever imagined. They have to beef up those goals and make them more challenging.
  • Your diet plays a role in your overall health and weight loss. You can’t build muscles without the proper building blocks. Our programs can help with a plan of healthy meals.
  • Come into Studio Fit and get a free evaluation. You’ll be impressed at both our facilities and trainers. There’s a plan available to fit almost anyone’s pocketbook, goals and schedule.

For more information, please contact us today at Studio Fit Richmond Hill