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

Workout Smarter And Harder

Workout Smarter And Harder

If you’ve always been told that you need to workout smarter, not harder, you know there are some workout that are more effective than others are. I believe that working out smarter is important, but that doesn’t mean it should be easy. That’s why I tell clients in Richmond Hill to workout smarter and harder. Only you can decide whether you’ll work harder, but we can help and we’re also here to help you work out smarter.

Smarter workouts include varying your workout regularly.

When you do the same workout and never vary it, it causes the body to become more efficient. Efficiency may be good in many areas, but not when it comes to losing weight and making fitness gains. In order to get the maximum amount of benefit from your workout, frequent change is important. Adjusting the workout to your level of fitness as your level of fitness improve is also another way to ensure you’re working out smarter and harder.

Get more results by increasing difficulty or increase repetitions.

While doing any type of workout will help you get and stay fitter, getting the best results from constantly challenging yourself. Increasing the level of difficulty by adding more weight and reducing reps, when you’re working with weights or increasing the intensity of your workout. Vary your workout, not only by the exercises you do, but by the intensity. Go hard for a short time with a time for recovery and back to the tough workout.

Make sure you have the right fuel for working out to maximum.

Don’t forget to eat healthy. Eating healthy isn’t starving yourself. In fact, that’s counterproductive to getting fit. Your body needs fuel to maximize the workout. Fuel for heavy lifting means carbohydrates, but not the sugary or white bread kind. It means complex carbs like lentils, beans and starchy vegetables. Eating healthy also provides the nutrition necessary to create muscle tissue, while encouraging fat loss.

  • Remember that not all exercise has to take place in the gym. To maximize your benefits, go for a walk or so other light aerobic exercise between sessions.
  • Always let your muscles rest at least 48 to 72 hours before working the same muscle groups again. If you worked on chest muscles on Monday, work on other parts of your body until Wednesday or Thursday.
  • Stick with the program. Don’t get discouraged. You’ll be working harder when you do that and definitely smarter. It’s one reason the Fit in 42 program works so well. Even if you’re counting down the days until the 42nd day, you’re still working out!!!
  • If you’re working out at home or on your own, make sure you cover all areas of fitness—strength, flexibility, endurance and balance. When you’re working out with us, we make sure your program is balanced.

Want to Learn More About Working Harder & Smarter?

If you’re ready to get started, contact me today here or call me at 912-445-2955.

Rehab Your Fitness

Rehab Your Fitness

If you think you’ve hit those years when it’s all downhill, maybe all is not lost. You may just need to rehab your fitness. No matter how old you are or what shape you’re in, as long as you can get up and move, you can become a better, healthier you. There are even workout routines for seniors that are in wheel chairs. Octogenarian Ruth Bader Ginsburg, Supreme Court Justice, exercises regularly. Even though she’s fought serious diseases, she still remains a role model for everyone as they age. You don’t have to agree with her decisions on the bench to find it an inspiration.

It all starts in the kitchen.

Healthy living starts with the food you put in your body. First, it should be food, not artificial substances with chem lab names disguised as food. Even many vegetarian “fake” meats are made to taste like real meat with additives. Whole foods don’t pretend to be something they aren’t. There’s no hiding the fact that an apple is an apple or a tomato is a tomato when you find it as it appears in nature. Start by eating more whole foods, cutting out food with added sugar and processed foods as you do.

Get moving.

There’s no doubt about it, the more you move, the more energy you’ll have to move. If you don’t have the energy to start a formal program, don’t let that stop you from getting your body prepared to start one. Even though we personalize programs and design them for each person’s level of fitness, some people want to be fitter before they start. Take a walk daily if that’s where you have to start, but do it!

Working out with weights will get you in shape fast.

We do a lot of weight training here for a very good reason. It works! It helps make you stronger, aids in weight loss and depending on how you do it, can actually boost your endurance. For women, don’t worry about getting bulky muscles. It won’t happen. As you age, you lose muscle tissue. You can reverse that. What’s even more impressive is that you can also control and some say reverse osteoporosis.

  • Flexibility is important and can prevent serious injuries. You don’t have to make the noise your father made when getting out of a chair if you workout with us. We help you get stronger and more flexible.
  • Enjoy life to the fullest by rehabbing your fitness. Getting older doesn’t mean getting weaker and frail. You and your dedication to fitness makes a difference.
  • Working out regularly can help you to break the hold of prescriptions. Working out regularly and eating healthy helps lower blood pressure, can put type 2 diabetes into remission, can help your heart and strengthen your muscles and bones.
  • If you’re unsure of how to start, come see us. Our Fit in 42 program will give you a clear picture of just how effective a fitness rehab can be.

Want to Learn More about how to Rehab your Fitness?

If you’re ready to get started, contact me today here or call me at 912-445-2955.

What's Your Favorite Exercise

What’s Your Favorite Exercise

I always try to find out what our clients in Richmond Hill, GA, enjoy doing. It helps me create workouts and make suggestions to help them get more exercise. If you absolutely hate running, there’s not reason you have to run. There are so many other ways to get fit that you shouldn’t do something you hate. That increases your likelihood of quitting. You need to find your favorite exercise and include it in your fitness regimen. It can be your go-to workout for those days you don’t want to workout.

Finding your favorite exercise doesn’t mean doing it exclusively.

If you like to run, something many people do, you can include it several times a week in your workout, but you need more. While running will boost your endurance and build leg muscles, it does nothing for the upper body. It definitely burns calories, but it doesn’t discriminate where it gets those calories. It can come from both fat and lean muscle mass. That means you’ll have less muscle tissue, which makes it even harder for weight loss. Ensuring you have strength building exercises and flexibility training as part of your program is important.

Identifying why you like a certain type of workout and mirroring it helps.

Maybe you love the freedom of jumping jacks. They’re a good exercise, but you need more. Consider kettlebell workouts that mimic that same freedom, but that also build muscle tissue, flexibility and endurance. Finding ways to infuse some of the elements you like into your daily workout, makes you look forward to working out.

If you’re a social person, you’ll love working out with a group.

Group sessions aren’t for socializing, but they are social. There’s a lot to be said for the motivation that comes from working out with others that are dedicated to getting results. If you’ve never been to a group session, you probably don’t realize how much people help each other and cheer each other on to victory. Identify whether you’ll be better off working out in a group, by yourself or with a personal trainer in private sessions. Finding out what is best for you keeps you motivated.

  • Staying motivated is the hardest part of getting fit. It requires consistency, both in healthy eating and working out. If you miss a session, it doesn’t mean you failed. Just start fresh the next day.
  • Getting fit is more than just working out, although exercise is extremely important. Getting fit means eating healthy, too. The same holds true with that. Start with healthy foods you like. You can start slowly by simply cutting out processed or sugary foods first.
  • The key to getting and staying fit is to make exercise more fun! It shouldn’t be work, which is why finding what you love is important. Turn on music and dance toward fitness if that’s what it takes.
  • Working out with your family can make it more fun. Do family activities like hiking or kayaking. Not only will you be getting great exercise, you’ll be helping your child to live a healthier life.