Fitness & Wellness

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.

What To Look For In A Personal Trainer

What To Look For In A Personal Trainer

When you go to a personal trainer, you’re hoping to get the best possible results based on the program the trainer has created for you. That’s only possible if you have a good trainer that knows what he or she is doing. You have to what to look for in a personal trainer in order to ensure you make the right choice.

Make sure your trainer is certified.

Too many people are allowed to lead exercise groups without knowing anything about the body, the right things to ensure there are no injuries and how to correct existing issues. Checking your personal trainers certifications is important. It means the trainer underwent a course of study and passed the certification test. NASM, ACE, and ACSM are three certifications that are most common. Check to see if the trainer also has a CPR-AED certification. It means they care about clients and safety. They want to be prepared to help in the rare event something does happen.

Make sure the trainer asks you questions and doesn’t just talk about themself.

Trainers need to find out what your goals are, learn if you have any special needs and even find out what your level of fitness is before they create a program. While you’re in the interviewing stage, the trainer will probably ask what your goals are and maybe if you have special needs, such as a bad back, but they probably won’t test your fitness level until you’re ready to begin a program. The trainer should be interested in you.

Find out if they have a promotional option.

Run, don’t walk, if someone wants you to sign up for a long term commitment. I’ve actually gone to a nationwide gym where they wanted a lifetime commitment. Keep your initial workout to a shorter plan. If the trainer offers a free trial, take advantage of it. If they have a one month group program, like we do, go for that if you aren’t sure. The thirty day program gives you enough time to know whether you like the trainer style and the facilities. After thirty days, you’ll be in better shape and have more information to decide whether to continue or not.

  • Find out if they specialize in what you need. Not every trainer focuses on every need. Some work better with people who want to get fit for sports, while others are all about rehab or fitness past 40. Find a trainer that focuses on the goal you want to achieve.
  • See if there are both group and individual training sessions. Not only should the workout match your style, but also your budget.
  • See if they get results. If you know someone that went to the trainer, talk to them to get an idea of how they work. Otherwise, check their website for success stories.
  • See if the trainer provides both exercise and dietary help. Trainers that are certified in nutrition or work with a nutritionist or someone certified can provide the complete program. Exercise alone isn’t enough to truly be healthy.

Good Food, Good Mood

Good Food, Good Mood

Everything you do that affects your health, also affects your disposition. I have clients in Richmond Hill, GA that say once they started eating healthy, good food, they found they increased the number of days they were in a good mood. There’s a lot of reasons for that. One big one is not what you’re eating, but what you’re not eating. If you’ve cut out sugar, you’ll also prevent many of the problems of fluctuating blood sugar levels. While the highs are great and make you feel energized (although some times they make you feel shaky), the lows can leave you feeling grumpy and angry, even when there’s no reason.

Eat a lot of leafy greens.

Leafy greens contain magnesium, vitamin B6 and folate. B6 is used by the body to help increase the amount of serotonin it gets, which is very similar to the job antidepressants do. Other foods with B6 include carrots, sweet potatoes, green peas and legumes. The folate also helps regulate serotonin. Avocados also contain a significant amount of folate. Don’t mistake it for folic acid, which doesn’t provide the benefits and is a synthetic form of B9 that may increase the risk of serious conditions. Magnesium has been recognized as a good treatment for depression for years, unfortunately many Americans have a shortage.

Boost your spirits with some nuts, lentils and flax seeds.

Walnuts, cashews, Brazil nuts and even peanuts can help boost your mood and provide a great snack! Cashews contain vitamin B6, but also have magnesium, niacin and tryptophan. The B6 aids in the conversion of tryptophan to serotonin. Walnuts contain high amounts of Omega3 fatty acids. Not only does Omega3 fatty acid lift your spirits, one study found that by including more Omega3 in the diet of prisoners with a high propensity toward violence, there were fewer incidence in the prison. Don’t get mad, get a walnut or two.

Eat some berries, especially blueberries.

To stay healthy, you need to fight free radicals that can come from the food we eat or the environment. The flavonoids in blueberries, such as anthocyanin that gives it the blue color—help keep your brain safe and can make you feel good. One study showed that drinking a mixture made from wild blueberries had a positive effect on mood for people of all ages, compared to the placebo. It’s not just blueberries, but any fresh berry, fruit or vegetable with a deep red or purple color contains anthocyanin.

  • Get your sunshine vitamin, vitamin C. Vitamin C contributes to making neurotransmitters, which includes the happy hormones, serotonin, dopamine and nor adrenaline. One study showed increasing blood levels of vitamin C reduced mental distress by 51% and reduced mood disturbance by 71%.
  • Hooray for dark chocolate. It’s good for your mood. It has more cocoa solids and doesn’t contain the milk, so the flavor is stronger, but so are the mood improving benefits from the polyphenols in dark chocolate.
  • Drink some green tea to relax you, while also making you more alert. It’s been shown to benefit conditions like Alzheimer’s and Parkinson’s, too.
  • A cup and a half of coffee a day may be just what the doctor ordered for depression. It dilates the blood vessels and improves circulation, plus the caffeine increases the dopamine production.

Health Is Your First Wealth

Health Is Your First Wealth

In today’s busy world, it’s easy to ignore taking care of your health, because of many of the requirements of the job. It seems that wealth is often placed higher on the ladder of goals. That’s truly unfortunate, because with minor changes, you can have both. However, if you focus on wealth to the exclusion of your health, you’re either not going to enjoy the spoils of your bounty because of illness or the vast majority of your money and your time will be spent trying to regain your health.

It doesn’t take a lot to stay healthy, just consistency.

One of the best things you can do for your health is eat nutritious food and skip the junk food. While fast food may seem like the best way to get a quick meal, you’ll pay for it with your health if you eat too many fast food meals. Instead, take the time to plan a weekly menu and create a grocery list. You can save some time by ordering your list online and picking it up at the grocery. Cook healthy meals for the week and double those recipes, making your own heat and warm meals for that week and another week. You can even prepare lunches to take to the office. Once you get into the routine and have a few meals in the freezer, it will actually save time and your health.

Get more exercise.

It’s been said that a sedentary lifestyle is worse than smoking. While a sedentary lifestyle can lead to weight gain and the biggest cause of preventable death is now obesity, even if you don’t gain weight, not moving around at least five minutes of every hour is unhealthy. That movement doesn’t have to be jumping jacks or anything nearly that strenuous. It could be just walking around the room. Studies show that people who sat more than 8 hours a day died sooner than those who didn’t and the risk was as bad as those who smoked or who were obese. Getting an hour to an hour and a half of exercise a day can offset too much sitting.

Are you burning the midnight oil more than necessary?

You may think you’re getting enough sleep if you go to bed early, but if you’re watching television or movies on the computer, you’ve wiped out the benefits of an early bedtime. Getting adequate sleep is important for heart health and can also help prevent obesity. Lack of sleep increases the hormones that make you hungry and inhibits those that make you feel full. You tend to eat more when you don’t have enough sleep and that can put you on the road to obesity.

  • You won’t have to stay up all night or stay late at the office if you workout regularly. A program of regular exercise not only gives you more energy to get things done faster, it also boosts your cognitive abilities.
  • Eating healthy can prevent blood sugar fluctuations that can leave you feeling exhausted and unable to function or to wired to focus on anything. It helps you make your wealth, while remaining healthy.
  • Enjoy what you do. Whether it’s work or exercise, you should enjoy it. If you hate what you do for a living, reconsider what you do. If you hate your exercise program, do something that you like. Focus on what you truly will enjoy and what gives you satisfaction and a sense of accomplishment and joy.
  • Take time to appreciate the world around you. Some people do it through meditation and calming their mind so they can appreciate the world more fully. Others simply walk up each day and give thanks for everything they have. A thankful and appreciative attitude will help you live longer and healthier.

Sculpt Bikini Ready Abs

Sculpt Bikini Ready Abs

If you watch “The Game of Thrones,” you know the motto of House Stark is “Winter is coming.” Here at Studio Fit Richmond Hill, our motto is “Summer is coming and it’s time to get your body ready for it. It means boosting your energy level so you can enjoy summer to its maximum and toning your body, especially building bikini ready abs. Nothing is more obvious that you’re out of shape is a pouchy stomach and roll around your waist. We have the exercises and programs to help you get a flat stomach faster.

You’ve got to shed extra pounds.

Even if you’re in super good shape with every muscle at peak performance, if you have excess fat, you’ll still look out of shape. Your abs could be washboard perfect, but nobody will see them if they’re covered with a layer of fat. That’s why losing weight is also important and that starts with a healthy diet. You simply can’t out-exercise a bad diet. A healthy diet means giving up processed foods and eating more whole foods. It means cutting out sugar and learning just how sweet fruit tastes when your taste buds are no longer assaulted by added sugar.

As you shed weight with a healthy diet, a program of exercise goes hand-in-hand with it.

Your workout program shouldn’t strictly be focused on abs. It should be a total body workout with ab workouts as part of it. If you need to shed pounds, strength training works great, even better than cardio. That’s because cardio workouts do burn calories, but those calories come from both muscle tissue and fat tissue. Strength training burns calories, while building muscle tissue. Muscle tissue requires more calories to maintain than fat tissue does, so you’ll boost your metabolism. The take away is that the more muscle tissue you have, the easier it is to lose weight.

Do focus on ab workouts and total body workouts.

There are a multiple crunches you can do to boost build your abs, regular, side, reverse and twist crunches for examples. They all work the abs. Simple things like a stomach vacuum, blowing out all the air in your lungs and pulling your stomach in as hard as you can and holding. It can be done anywhere, any time throughout the day. Lunges, bicycles and planks are good for strengthening the abs, too.

  • Drink more water. You need adequate liquid in your body to help fat break down. Most experts recommend at least eight 8-ounce glasses a day, some suggest up to ten. You’ll lose weight faster, keep your energy level up and feel fuller.
  • Eat the majority of your carbs in the morning, so you have a chance to burn them. When you eat carbs late at night, it goes to fat.
  • Eat more frequently, but eat smaller meals. Overeating can give you a disheartening round belly look. Switch to smaller meals and include healthy snacking.
  • Eat more protein to help gain muscle and lose fat. Ditch the junk food and include healthy fat. Avocados and fatty fish include healthy fat that makes you feel full and absorbs more slowly.

Do You Have A Fit Family?

Do You Have A Fit Family?

I get many clients who want to get healthy and start a workout program and healthy lifestyle to get back in shape. That’s normally when they realize they need to do some work at home, since they don’t have a fit family. Unless there’s a specific illness or condition where a person needs to get back into shape, most of the time it’s the pervasive lifestyle of everyone that lives in the house. It’s well known that obesity is now the leading cause of preventable deaths and according to the CDC, the incidence of obesity in children and adolescents has tripled since the 1970s. Studies in 2015 to 2016 shows that 20 percent of school age children are now obese.

The food you serve and that’s available to the family is where you start.

Are you grabbing carryout because you’re tired and don’t know what to serve for supper? That’s where it all starts. In today’s busy world, people are often working several jobs, plus they still have the responsibility of home. That’s where good planning can help you and your family get fitter. Planning a menu and creating a grocery list for the week will ensure that you have everything you need to eat healthy. It also ensures you don’t do impulse shopping that can fill your cart with junk food. Don’t omit food for snacks that are healthy.

Prepare your food on the weekend and make sure your refrigerator is stocked with ready to eat healthy snacks.

Creating your meals on the weekend and having them ready to warm can eliminate the carryout syndrome. Have healthy snacks like fresh fruit ready to eat, peanut butter celery sticks and healthy trail mix ready for when your family wants a quick snack to tide them over to supper. Eating healthy becomes a habit, but so should healthy fluids. Cut out sodas, fruit drinks and even juices. Cutting out juices might surprise you, but they lack fiber and often have extra sugar. Keep bottled water ready. You can purchase reusable bottles and if your water has impurities or chemicals, filter tap water.

Limit video device time and get active.

Today’s children are often glued to a computer screen, which can affect their health by providing less exercise and now findings are pointing to other health hazards to young children with too much screen time. Get the family more involved with active things. Put a hoop up outside and enjoy some basketball together. Ride bikes or take long walks. Something as exciting as going to Disneyworld or other big theme park, actually requires a lot of endurance to maximize the benefit. If you’re taking a family vacation, get the kids to walk with you to prepare for the experience. Make gifts active, like roller blades, rather than computer games.

  • Walk the kids to school, if it’s close enough, rather than drive them. Both of you will get more exercise and you may even find it quicker, particularly if there are long drop off lines.
  • Let the kids exercise with you. If they’re little, they’ll love it. They don’t have to do each one perfectly. There are ways to make children part of the workout by carrying them while you’re doing it.
  • Get children involved in tasks around the house and outside work. Putting elbow grease into the work and moving as fast as you can not only makes it a game, it burns calories.
  • Make family time active. Go for hikes, nature preserves or even to a farmer’s market. Having the kids help pick out fresh produce can also help them get more involved.

Tips To Monitor Your Fitness Progress

Tips To Monitor Your Fitness Progress

In Richmond Hill, GA we track clients progress in a number of ways. There’s a good reason to monitor your fitness progress and the more ways you track it, the more motivated you’ll be. It’s more than just about motivation, it’s also about finding out what works and what doesn’t work. If you’re doing everything right but not getting the progress you hoped to achieve, maybe there are problems with your workout or diet. Finding lack of progress can be just as important as finding out you’re doing great! It gives an opportunity to change the workout and look more closely at dietary needs.

The old stand-by of weight loss may not be enough.

If you’re eating healthy and working out regularly, you expect to see your weight drop. That’s not always the case. Sometimes, the lack of weight loss can come from something as simple as water weight that can be elusive enough to make you feel like a failure. Sometimes, the difference comes from muscle tissue. Muscle tissue weighs more than fat tissue does. If you have less fat tissue and more muscle tissue, it’s a sign that you’re fitter, but may come with the consequence of losing less weight.

It’s important to have several types of tracking.

Take measurements. Just like shedding pounds, shedding inches is an indication you’re fitter. For those times when you’re not seeing that weight loss, yet you know you’re doing everything right, taking measurements will give you the information you need. One cubic inch of muscle tissue weighs far more than one cubic inch of fat tissue. In other words, if you have more muscle tissue and less fat tissue, but weight the same amount, you’ll look and be thinner. You’ll wear a smaller size or the size you wear will fit looser. That’s what it’s all about, isn’t it? Looking and feeling your best, not the number on the scales.

Check out how much improvement you made in various areas of fitness.

Can you lift heavier weights without feeling like you’re about to break a blood vessel or walk further without resting? Is touching your toes something you no longer think of as a fantasy, but can do it in real life? Those things all mean you’re fitter and doing a whole lot right. Fitness is for more than just the “beautiful” body everyone seems to want, it’s about being healthy and feeling great, too.

  • Checking your blood pressure can give you an indication that you’re getting fitter. That’s particularly true for people with both high and low blood pressure. Getting fit can help get you back to normal.
  • Track your energy level. Do you find that you still have a lot of oomph at the end of the day? That’s probably because getting fit can boost your energy level and keep you going.
  • Do you emotionally feel better? Exercise helps burn off the hormones of stress and gets you back to a healthy normal.
  • Is your digestion improved. One thing often overlooked is how exercise improves your digestion. It boosts the healthy microbes in the gut and eliminates the bad ones. It helps improve both digestion and elimination.