Fitness Together - Timonium

Staying Consistent as the Weather Warms Up

Wed, 15 Apr 2026 04:00:00 -0500

As the days get longer and the weather gets warmer, it’s only natural to want to spend more time outside. Plans fill up faster, weekends get busier, and suddenly your routine starts to feel a little less…routine. But staying consistent with your fitness doesn’t mean sacrificing all the fun that comes with the season, it just means being a little more intentional.

Consistency isn’t about being perfect. It’s about showing up, even when your schedule shifts. Maybe you swap a gym workout for a long walk, hike, or outdoor class. It all counts. Movement is movement.

One of the biggest mindset shifts is letting go of the “all or nothing” mentality. Warmer weather often brings more spontaneity, and that’s a good thing. The key is learning how to adapt instead of skipping altogether. Plan your workouts like you would any other commitment.

Another helpful tip: anchor your routine to something consistent. Whether it’s a morning workout before the day gets busy or a set number of sessions each week, having a baseline keeps you grounded, even when life picks up.

Remember, the goal isn’t to restrict your lifestyle, it’s to support it. When you stay consistent with your fitness, you have more energy, feel stronger, and can fully enjoy everything the season has to offer.

Why Strength Training Is Your Anti-Aging Secret Weapon

Mon, 23 Mar 2026 06:00:00 -0500

Aging is inevitable (and that’s not a bad thing). That being said, many of the common complaints about aging — a lack of energy, becoming more injury-prone, and struggling with weight gain — are more in our control than we realize.

For many women, the late 30s through the 50s bring noticeable changes. Hormonal changes during perimenopause and menopause can affect metabolism, bone density, and body composition. It’s easy to assume that these changes are something you have to accept, but science tells a different story.

Strength training is one of the most powerful tools women can use to support healthy aging. Building and maintaining muscle helps protect bone density, support a healthy metabolism, and improve energy levels. Whether you’ve tried strength training before or you’re brand-new to the idea, it’s never too late to start.

Why Muscle Matters More In Your 30s and Beyond

Beginning in the 30s, adults naturally start losing muscle mass (it’s a process called sarcopenia). Research suggests that people can lose 3% to 8% of muscle mass per decade after age 30, and that rate can accelerate as you get older.
For women, hormonal changes during perimenopause and menopause can amplify this shift. Estrogen helps to regulate muscle repair and metabolism, so when hormones fluctuate, maintaining muscle mass can become challenging.

Muscle mass isn’t just about strength — it plays other critical roles in how the body functions. Muscle mass helps to regulate metabolism, stabilize joints, and support you as you move through daily activities, from reaching something off of a high shelf to going up and down the stairs. When muscle mass declines, metabolism often slows as well, which can make it easier to gain fat and harder to maintain energy levels.

Strength training directly addresses this challenge. By stimulating muscle growth and preserving existing muscle, strength training helps the body stay stronger, more resilient, and metabolically active over time.

Strength Training Supports Bone Health

Bone density is another major concern for women. According to the National Osteoporosis Foundation, you can lose up to 20% of your bone density in the five to seven years following menopause. Lower bone density increases the risk of fractures and osteoporosis later in life. Thankfully, strength training offers an effective, efficient way to support bone health over time.

When muscles contract against bone during resistance exercises (like squats, lunges, and weight-bearing exercises), they create a helpful form of stress that stimulates bone-building cells. Over time, this process helps maintain or improve bone density. For women over the age of 30, strength training isn’t just about looking fit (although that’s certainly a benefit). It’s about maintaining health, mobility, and overall wellness.

The Metabolism Connection

Many women notice metabolic changes during hormonal transitions. Workouts that once maintained weight may suddenly feel less effective, and energy levels may fluctuate more than before. Muscle plays a key role in metabolic health, and strength training can help boost the effectiveness of the time you spend working out.

Muscle tissue requires more energy to maintain than fat tissue, meaning it helps the body burn more calories while at rest. While strength training alone isn’t a magical solution for metabolic issues, building lean muscle helps counter the gradual metabolic slowdown that can happen with age. Working with a personal trainer allows you to get a personalized workout designed for your unique needs, allowing your strength training sessions to meet you where you’re at and grow with you as your needs evolve over time.

Combined with balanced nutrition, adequate sleep, and appropriate recovery time between sessions, strength training helps create a metabolic environment that supports vitality rather than decline.

Energy, Recovery, and Daily Life

Strength training doesn’t just change what you see in the mirror. It changes how you move and feel throughout the day. Many women find that consistent resistance training improves:

Energy levels
Sleep quality
Posture and joint stability
Balance and coordination
Overall resilience to stress

These improvements add up in meaningful ways. Everyday activities become easier. Recovery from physical and emotional stress improves, and you may even find that your confidence grows as your strength and energy increase.

Strength Training and Hormonal Health

Hormonal transitions can influence everything from mood to energy to body composition. While exercise can’t stop these changes entirely, strength training plays an important role in helping the body adapt.
Resistance training supports hormonal health by:
Preserving lean muscle during natural hormonal changes
Supporting healthy body composition
Reducing stress hormones through physical activity
Improving sleep and recovery patterns

Why Personal Training Makes a Difference

Starting or returning to strength training can feel intimidating, especially if you feel like you’re living in a body you don’t quite recognize. You might be unsure of where to start or how to strength train in a way that prevents injury. Working with a personal trainer can make all the difference.

At Fitness Together, workouts are built around a one-to-one coaching model, meaning every session is tailored to your individual needs. Instead of following a generic program, clients at Fitness Together work with a personal trainer who designs workouts based on your fitness level, goals, and lifestyle, allowing you to build strength safely and effectively.

Starting Your Strong Era: It’s Time

For many women, strength training marks the beginning of a new chapter. Instead of only chasing aesthetics, you may begin working toward long-term health goals that support your overall well-being. When you stop working out solely for aesthetics and start focusing on how exercise supports long-term wellness, you’re creating a foundation that will support your health for decades to come.

Consistency and support matter when you decide to make changes in your fitness. Small steps, like lifting weights a few times each week, gradually and appropriately increasing resistance, and prioritizing recovery, can create powerful results. Over time, strength training becomes less about fighting aging and more about building a body that supports the life you want to live. Learn more about how Fitness Together is approaching women’s health and strength training through our Strong Era Program.

Take the Next Step with Fitness Together

If you’ve been thinking about adding strength training to your routine, or you’re returning to it after time away, working with a personal trainer at Fitness Together can be the perfect place to start. You don’t have to figure this out alone, and your personal trainer will be with you every step of the way to provide you with structure, support, and guidance that can help you feel your best.

At Fitness Together, every training session is designed to help you move safely, build strength progressively, and develop habits that support long-term wellness. Aging isn’t something to fight — it’s something to approach with strength. Reach out to your local Fitness Together studio today to begin your Strong Era

Understanding Hormone Health and How to Train for Energy

Thu, 19 Feb 2026 07:00:00 -0600

Hormones influence nearly every system in the body — from metabolism and mood to sleep, muscle mass, and energy levels. For women entering perimenopause and menopause, hormonal shifts can feel sudden, confusing, and frustrating. Workouts that once felt empowering may suddenly feel draining. Energy dips can become more common. Recovery may take longer.

The good news? Exercise is still one of the most powerful tools for supporting hormonal health, but it needs to be approached differently than before. Understanding what’s happening inside the body (and working with a knowledgeable personal trainer) can help women train in ways that restore energy instead of depleting it.

Perimenopause: The Transition Years

Perimenopause can begin in your 40s (sometimes earlier) and may last several years before menopause officially occurs. During this time, estrogen and progesterone levels fluctuate unpredictably. Rather than a steady decline, hormones rise and fall in uneven patterns.

Common symptoms include:

Irregular cycles
Sleep disruption
Mood changes
Brain fog
Increased belly fat
Reduced stress tolerance
Energy crashes

Many women describe feeling like their body no longer responds the way it used to. That’s because hormonally, it doesn’t.

Estrogen plays a role in insulin sensitivity, muscle repair, inflammation regulation, and even serotonin production. When estrogen becomes inconsistent, energy levels can feel inconsistent too. Some days feel normal, while other days feel like you’re running through mud. This unpredictability is often what makes traditional workout plans frustrating during perimenopause.

Menopause: A New Hormonal Baseline

Menopause is officially diagnosed after 12 consecutive months without a menstrual cycle. Estrogen and progesterone levels settle into a lower, more stable state.

With this shift, women may notice:

Decreased muscle mass
Increased fat storage (especially abdominal)
Reduced bone density
Slower recovery from workouts
Greater fatigue after high-intensity sessions

Lower estrogen affects how the body processes carbohydrates and how efficiently it builds and maintains lean muscle. Cortisol (the stress hormone) can also have a stronger impact, making intense training feel more taxing than it once did.

What worked in a woman’s 20s and 30s — back-to-back high-intensity workouts, fasted cardio, pushing through exhaustion — can now backfire. Now, instead of building energy, it drains it.

The Shift: Moving from “Burn More” to “Build Better”

For many women, fitness has long been centered around calorie burn and intensity. During perimenopause and menopause, however, the goal has to shift.

As hormones change with age, it’s important for women to work toward:

Building and preserving lean muscle
Supporting bone density
Stabilizing blood sugar
Managing stress
Enhancing recovery
Improving long-term energy

Developing and working towards these goals requires an intentional, personalized approach that can grow with you over time. This is where working with a personal trainer becomes especially valuable.

How a Personal Trainer Can Support Hormonal Health

A knowledgeable trainer understands that more intensity is not always better. Instead of pushing clients to exhaustion, they can design programs that support the body’s changing physiology. Let’s take a look at how your personal trainer can work with you to meet your body where it’s at, working with your hormones instead of fighting against them.

Prioritizing Strength Training

Strength training is one of the most powerful tools in this stage of life. It can help preserve and build muscle, support bone density, improve insulin sensitivity, and boost your resting metabolism.

Structured strength sessions a few times per week can help increase both your muscle mass and energy levels. When your muscle mass increases, the body becomes more metabolically efficient, which often translates into steadier daily energy. A trainer ensures proper form, progressive overload (a gradual, manageable increase in the volume, difficulty, and/or intensity of your training), and appropriate recovery time. Working with a personal trainer ensures proper form, progressive overload, and appropriate recovery time.

Managing Intensity Strategically

High-intensity workouts aren’t off-limits, but they need to be programmed thoughtfully. If you and your trainer agree that high-intensity workouts are a good fit for you, you’ll work together to take a specialized approach that prevents cortisol overload and protects you against burnout. Generally, it’s recommended that perimenopausal and menopausal women limit intense training sessions to one to two days per week, with an emphasis on active recovery days.

Monitoring Energy, Not Just Performance

Progress during perimenopause and menopause isn’t just measured by heavier lifts, faster mile times, or the number on the scale. Stress levels, sleep, and energy all matter, and your personal trainer will work with you to ensure that your training is positively impacting your life — not the other way around. If your energy is consistently low following your workouts, your trainer may need to work with you to adjust your program. Training should build resilience and boost energy, not create chronic fatigue.

Letting Go of the “Push Through” Mindset

One of the biggest mindset shifts during this phase of life is releasing the idea that exhaustion equals effectiveness. Fatigue after every workout is not a badge of honor. It’s often a sign that the body needs something new. After your workout, you should feel accomplished and strong. When workouts are properly aligned with your hormonal health needs, your energy should improve (both inside and outside of the gym).

The Big Picture: Strength for the Next Chapter

Perimenopause and menopause are not the end of vitality — when managed effectively, they mark a transition into new phases of strength. At Fitness Together, we understand what it takes to support you through all of life's changes, and your personal trainer will be with you every step of the way. With the right strength training strategy, you’ll be able to build lean muscle, protect bone density, stabilize your metabolism, and feel more confident in your body. Reach out to your local Fitness Together today to get started and learn more

Setting Yourself Up for Success in 2026

Tue, 27 Jan 2026 07:00:00 -0600

The Value of a Professional Fitness Assessment

Trained professionals bring a level of insight that’s difficult to achieve independently. Subtle movement issues, like asymmetries, limited motion range, and compensatory patterns can easily go unnoticed if you don’t know what you’re looking for. Over time, these issues can contribute to discomfort, stalled progress, or injury.

During the Signature Fit Evaluation at Fitness Together, trainers can identify these patterns early and design personalized training programs to address issues directly. Exercises aren’t just selected for effectiveness — they’re also selected for individual appropriateness, ensuring that the body is challenged without being compromised. This level of attention supports long-term consistency, which is often the missing ingredient in lasting results.

We Begin With Understanding, Not Assumptions

Many fitness programs begin with generalized templates that assume all bodies move the same way. While convenient, this approach often overlooks the nuances that matter most: how an individual moves, where they compensate for pain or past injuries, and what limitations may be present beneath the surface.

The Signature Fit Evaluation allows personal trainers at Fitness Together to shift the focus from assumptions to observation. Rather than measuring how “fit” a person appears, our evaluation examines movement quality, joint mobility, stability, and strength patterns. It also accounts for personal history, including previous injuries and current concerns. This process allows training to be built from the ground up from a place of understanding, rather than trial and error.

Supporting Progress while Respecting Limitations

For a lot of individuals, previous injuries create hesitation around exercise. A knee that feels unreliable or a shoulder that has never fully recovered from an injury can cause a lack of confidence and limit engagement. The Signature Fit Evaluation allows these factors to be acknowledged rather than avoided.

With a clear understanding of what the body can tolerate and where it requires support, training can be adapted to individual needs. Movement is refined, not eliminated. Strength and stability are built gradually, reducing the likelihood of flare-ups while still supporting meaningful progress. This approach fosters trust, both in the body and in the process.

A Sustainable Approach to a New Year

The beginning of the year is often associated with intensity and rapid change. Progress achieved through urgency, however, is rarely maintained. Beginning the year with a structured evaluation encourages a more measured, strategic approach.

Rather than relying on motivation alone, individuals enter training with a plan informed by their unique needs. Workouts have purpose, progression is intentional, and expectations are realistic. This framework supports consistency beyond an initial surge of enthusiasm, laying the groundwork for lasting change.

Purposeful Training over Excessive Intensity

There is a common misconception that individualized assessments lead to less challenging workouts, but often, the opposite is true. When training is aligned with how the body functions and accounts for individual needs, effort is applied more effectively, paving the way for forward progress.

The personalized approach to training that follows the Signature Fit Evaluation allows progress to become steady, not erratic. Improvements in strength, mobility, and confidence occur without unnecessary strain. The result is training that feels purposeful and controlled, rather than reactive or exhausting.

Goals Grounded in Function and Well-Being

The evaluation process can also help clarify goals. Instead of focusing solely on external outcomes (like changes in body composition or the numbers on the scale), the Signature Fit Evaluation gives you a starting point to really think through how you move and how you feel.

Goals such as increased stability, reduced pain, improved energy, and greater confidence during movement tend to support long-term commitment. These outcomes extend far beyond the studio and contribute meaningfully to your quality of life.

Building a Foundation for the Year Ahead

The Signature Fit Evaluation at Fitness Together serves as more than an introduction — it creates a starting point that allows your personal trainer to develop a framework that helps you sustainably move toward your goals. It informs programming decisions, supports safe progression, and reinforces the idea that effective fitness is rooted in understanding the body.

For those beginning a new fitness chapter, starting with a comprehensive, complimentary Signature Fit Evaluation offers clarity, direction, and confidence. It takes fitness from a short-term resolution to a sustainable practice built on knowledge, professionalism, and respect for you as an individual.

If you’re ready to start moving toward your goals, it’s time to reach out to your local Fitness Together. We can’t wait to meet you and help you create lasting progress toward feeling your best.

You're Busy — and That's Why Personal Training Makes Sense.

Wed, 17 Sep 2025 06:00:00 -0500

You're Busy — and That's Why Personal Training Makes Sense.

You're busy, life is packed with endless to-do lists. Between work, family, errands, and personal commitments, it often feels like there just aren’t enough hours in the day. And when schedules get tight, workouts are usually the first thing to drop off the calendar. Yet, physical health is what fuels all the other parts of your life — energy, focus, and resilience come directly from how you take care of your body.

That’s where personal training comes in. If you’re constantly juggling responsibilities, having a structured, personalized fitness plan can transform how you manage your health. At Fitness Together®, we specialize in helping people with jam-packed schedules fit effective workouts into their lives without the overwhelm. Personal training ensures that every moment you spend exercising is intentional, efficient, and aligned with your goals.

Let’s explore why personal training makes sense when you’re already stretched for time.

Programming Designed for Your Busy Lifestyle

No matter what your days look like, you're busy moving from one task to the next, and you're good at what you do. Others turn to you for your expertise. When you work with a personal trainer, you’re getting a professional consultant who is an expert in your fitness.

One of the biggest roadblocks for busy people is not knowing where to start or how to train effectively. You might find yourself hopping from one fitness trend to the next, or going back and forth between all-in and burnt-out.

With personal training, you don’t have to figure it out on your own. Every session is guided by a certified professional who understands how to create a program tailored to your lifestyle, schedule, and goals. Whether you’re training for better strength, weight management, improved mobility, or overall health, your trainer ensures that each workout is designed with purpose.

At Fitness Together, programming goes far beyond just “working up a sweat.” Your personal trainer will take the time to understand your unique needs, fitness level, and even your work and family schedule. They build a plan that balances intensity with sustainability so you don’t just start strong — you stay consistent long-term.

And here’s the best part: because your workouts are customized, you’ll get more out of a session with a trainer than you would out of two hours wandering through a crowded gym without direction. It’s about maximizing results while minimizing wasted time.

Accountability

Even with the best intentions, sticking to a fitness routine can feel impossible when life gets hectic. It’s easy to tell yourself, “I’ll go tomorrow,” only to find that tomorrow turns into next week — or next month. This is where personal training provides an edge you can’t get from a self-directed plan.

Accountability is built right into every session. When you know your trainer is counting on you to show up, it’s easier to stay consistent and harder to make excuses. That extra layer of commitment can make the difference between staying on track and letting workouts slide off your calendar completely.

But accountability doesn’t stop at showing up. Your trainer also helps you set realistic goals, track your progress, and celebrate milestones along the way. Having someone in your corner reminding you why you started and keeping you focused when life throws curveballs creates momentum that lasts.

At Fitness Together, many clients say that accountability is the number one reason they’ve finally been able to stick with a routine. It’s not about pressure — it’s about support, encouragement, and knowing that someone genuinely cares about helping you succeed.

Work-Life Balance

For most busy people, the biggest challenge isn’t motivation — it’s balance. Between long workdays, family responsibilities, and social commitments, carving out “me time” can feel selfish or unrealistic. But the truth is, prioritizing your health helps you show up better in every other area of your life.

Personal training simplifies the balancing act. Instead of trying to squeeze in random workouts, you’ll have structured sessions scheduled into your week. Because the workouts are efficient and tailored to your needs, you won’t waste energy wondering if you’re doing the right exercises or pushing yourself enough. You just show up, work hard, and leave knowing you’ve invested in yourself.

Even more importantly, training can become a stress release. Training sessions are one of the few times in the week where you can truly unplug — no work emails, no family obligations, just time to focus on their health. That mental reset often translates into improved energy, patience, and productivity outside the gym. When fitness fits seamlessly into your routine, it no longer feels like a chore. It becomes a natural part of maintaining balance, resilience, and confidence.

At Fitness Together, We’re Here to Help You Make the Most Out of Every Session.

Your time is valuable. That’s why at Fitness Together, our mission is to make sure every session works harder for you. With one-on-one attention, customized programming, and an environment free of distractions, you’ll leave each workout knowing you’re a step closer to your goals. We know you’re busy. But investing in your health doesn’t require endless hours at the gym — it requires focus, efficiency, and the right support system. That’s what personal training delivers.

Whether your goal is to get stronger, manage stress, improve mobility, or simply feel better in your day-to-day life, our trainers are here to guide you every step of the way. No wasted time, no guesswork — just effective training designed around your busy lifestyle. If you’re ready to take control of your fitness without adding more stress to your schedule, reach out to your local Fitness Together studio today. Together, we’ll create a plan that works for you — and helps you thrive in every other part of your life.

Disclaimer:

©2025 Fitness Together Franchise, LLC (“FTF”). Unauthorized duplication, dissemination, distribution, or use of this material is strictly prohibited. Each Fitness Together® studio is independently owned and operated Fitness Together® and Fitness Together + design are registered trademarks owned by FTF

Your First Personal Training Session: What to expect

Thu, 17 Jul 2025 06:00:00 -0500

Your First Personal Training Session: What to Expect

There’s no need to feel nervous before working with a personal trainer, but it’s totally normal to feel this way.

Beginning a fitness journey can be an exciting — and vulnerable — time. It can feel nerve-wracking to reach out for help, even though you’re pumped about putting in the work to get the results you want.

Let’s take a look at some of the common fears clients have before they get started with personal training sessions.

Fear: “I’m afraid that I won’t be able to complete the workout my personal trainer gives me.”

Fact: During your Signature Fit Evaluation, your personal trainer will talk with you about your injuries, goals, and move you through a mini-workout that allows them to understand your current fitness level and any limitations you may have. Personal training is just that — personal — meaning your trainer will adjust your plan as necessary to ensure they’re meeting you at the nexus of challenge and ability.

Fear: “I’ll feel judged because I haven’t worked out in a while.”

Fact: Personal trainers at Fitness Together love what they do, and there’s no judgment when you walk through our doors. Your trainer will be excited to help you move toward becoming your happiest, healthiest self. It doesn’t matter where you’re starting — your trainer will just be glad that you showed up. You can be honest with your trainer about your struggles, and they’ll work with you to devise strategies to keep you on track.

Fear: “I won’t know how to do the exercises.”

Fact: You probably won’t — and that’s the point! Your personal trainer will work with you to teach you how to move in new ways that support your goals. Whether you’re working to lose weight, get stronger, shave a minute off of your mile time, or boost your energy levels, your trainer will walk you through carefully-crafted exercises, and they’ll be with you every step of the way. If you’re not sure how to move through an exercise, they’ll be right there with you to help you get it right.

What to expect at your first Fitness Together session

When you come into the studio for the first time, you won’t dive straight into a workout. Instead, you’ll meet with a personal trainer for your Signature Fit Evaluation.

Your Signature Fit Evaluation: creating a strategy

At Fitness Together, personal trainers believe in getting to know clients, allowing them to craft workouts specifically designed to meet your unique needs. You’ll start your Signature Fit Evaluation by going over your health history and lifestyle, as well as by talking about what you’d like to accomplish together during your personal training sessions.

The more honest you can be with your personal trainer, the better they’ll be able to help you get where you want to go. There’s no need to feel nervous when talking about your health-related behaviors. Your personal trainer wants to get a sense of where you’re starting so that you can create a plan of attack together.

Next, your trainer will help you move through a movement and posture screen. This allows your trainer to get a sense of areas of limited mobility, postural issues, and other factors that could affect your ability to work out. Then, you’ll move through a mini-workout with your trainer, which will give you an idea of what to expect from your first full-length workout, and will help your trainer design a plan that’s suited to meet your specific needs and move you toward your goals.

Personal training is not a one-way street. During your Signature Fit Evaluation — as well as during any other training session — you’re encouraged to ask questions and provide feedback. Your personal trainer will be happy to explain the “why” behind various movements, which can help motivate you to keep pushing through when workouts get tough.

Your first full-length workout

During your Signature Fit Evaluation, you’ll schedule your first full-length session with your personal trainer. While your individual workout will depend on your needs and goals, your session will typically start with a warm-up. This is a good time to chat with your trainer about any questions or concerns you have, such as experiencing pain or soreness.

Next, your trainer will walk you through each step of your workout, one rep at a time. When you work with a personal trainer, you get crucial feedback that allows you to make the most out of every minute of your workout. From slight postural corrections to weight adjustments to encouraging you to get the last rep in even when you’re tired, your personal trainer will serve as your knowledge base and cheerleader.

At Fitness Together, we offer both in-person and virtual training, making it easy for you to make time to get your sessions in. If you need to work with a hybrid model, where you have some in-person and some virtual sessions, just let your trainer know. We’re flexible and here to work with your schedule.

Your Fitness Together personal trainer can’t wait to meet you!

If you feel apprehensive about getting started with a personal trainer, no worries. It’s normal to feel anxious before trying something new, and your Fitness Together family is here to put you at ease. We’d love to get you set up with your trainer and schedule your Signature Fit Evaluation so you can start working toward your goals.

This is the perfect time to get started. Right now, when you work out with a Fitness Together personal trainer two times a week for a month, you’ll earn four free training sessions. Reach out to your local Fitness Together to learn more, save, and meet your personal training team.

Extreme Morning Routines: What Works, What Doesn’t.

Thu, 15 May 2025 06:00:00 -0500

Extreme Morning Routines Have Taken Social Media by Storm. Here’s What Works—and What Doesn’t.

Fitness influencer Ashton Hall recently went viral for sharing his morning routine, which includes a 3:50 am wake-up time, a banana peel facial, treadmill sprints, a sunrise swim, and more. Other creators and fitness pros swear by cold plunges, chugging fresh-pressed celery juice, and meditating in the wee hours of the day.

While the morning routines of some content creators are impressive, you don’t necessarily need to go to David-Goggins-style extremes to reap the benefits of a great morning routine. Here, we’ll take a look at some of the most popular social media morning routine staples to help you decide how to fill your precious morning hours

Super-Early Wake Up Times

Waking up early is tough—especially if it’s not part of your usual routine. Still, there’s something to be said for getting up while the birds are just starting to chirp—it might be more beneficial than you think.

Research shows that there are a variety of benefits that can come with waking up early, including:

Increased metabolic burn during workouts
Lower risk of type 2 diabetes
Increased productivity
Increased physical activity levels throughout the day

You don’t have to wake up at 4 am to become a morning person. Taking it slow—for example, setting your clock 15 minutes earlier for a week, then setting it an additional 15 minutes earlier for the following week—can make a serious difference in your morning.

Getting up early is only beneficial if you’re getting enough sleep the night before. Most healthy adults should aim for seven to nine hours of sleep per night. This means if you’re aiming for a 5 am wake up, you’ll want to go to bed no later than 10 pm the night before. Whatever time you make your way out of bed, be sure to get some natural sunlight as soon as possible, as this can help signal to your brain that it’s time to get moving.

Our verdict: It’s a maybe. If you’re able to get the sleep you need while waking up super-early, great. If waking up hours before the world is awake stops you from getting the zzz’s you need, skip this one.

Meditation

Think of morning meditation like putting on armor for the day. No matter what life might throw at you between the time you wake up and the time you go to sleep, starting the morning with meditation can help you stay positive and focused.

A few tips for making a morning meditation habit stick:

Get out of bed. Meditation can be a little bit too relaxing first thing in the morning, and you might unintentionally drift right back to dreamland if you’re not careful. Moving to a dedicated meditation space (bonus points if it’s outdoors) can signal to your brain that it’s time to focus and start the day.
Start small. Even a few minutes of meditation can help start your day on the right path. Starting with just two minutes of guided meditation can help you solidify your new routine.
Be kind to yourself. Whether it’s your first time meditating or your 500th, it’s important to practice compassion and grace. Some days, your thoughts may wander, and you may find it harder to focus. That’s OK. The important thing is showing up, day in and day out.

Our verdict: It’s a yes. The benefits of meditation are proven by research, and starting your day with a clear, focused mind can help lower anxiety levels and increase your attention span.

Morning Exercise

There are definite advantages to getting your workout done earlier in the morning.

Some of the benefits of early-morning exercise include:

Increased metabolic burn throughout the day
Mental focus on healthy choices in the hours following your workout
Increased sense of clarity
Improved hormonal balance

Our verdict: It’s a maybe. When you exercise doesn’t matter nearly as much as whether you exercise. If morning workouts work for you, fantastic. If not, no big deal, as long as you find time to add meaningful movement to your routine most days of the week.

Cold Plunges

Known as “The Iceman,” Dutch athlete Wim Hof swears by cold therapy, including morning plunges into an ice bath. This trend has taken social media by storm, with wellness gurus like Andrew Huberman and sports superstars like LeBron James singing its praises.

While many praise the anti-inflammatory and post-workout recovery benefits of a cold plunge, it’s important to be careful if you decide to make this a part of your morning routine. You shouldn’t spend more than a few minutes in an ice bath, and you should stay away from cold exposure therapy altogether if you have heart or lung conditions, Raynaud’s syndrome, or diabetes. Hypothermia and nerve damage can also happen if you get too cold, so it’s important to trust your instincts when it comes to cold exposure.

Our verdict: It’s a no for most, unless you’re a high-performance athlete. If you decide to add an ice bath or other intentional cold exposure to your morning routine, proceed with caution.

Reach Out to Your Local Fitness Together Studios to Create a Workout Routine that Works for You.

At Fitness Together studios, your personal trainer will work with you to create a customized fitness program that makes sense for your lifestyle and needs. Whether you prefer live virtual training or in-person workouts, we’ve got you covered. Reach out to your local Fitness Together studio today to schedule a fitness assessment and begin the path to becoming your happiest, healthiest self.

The Power of Being Honest With Your Personal Trainer

Mon, 28 Apr 2025 06:00:00 -0500

Being Honest With Your Personal Trainer is Tough. Here's Why You Should Do It Anyway.

You’re talking with your personal trainer about why you’re not quite seeing the results you’re after, and together, you’re analyzing your workouts, nutrition, sleep, stress levels—and you can’t seem to find the issue.

Then, you realize that you’re not giving your personal trainer the actual answers to their questions—you’re giving them the answers you wish were true.

Being honest with your trainer isn’t always easy, especially if progress feels slow. But your trainer is there to support your whole journey — not just your workouts. Sharing what's going on with your lifestyle, nutrition, or mindset helps them guide you more effectively toward your goals.

Why Is It Hard to Be Honest About Nutrition and Exercise?

We talked with Minneapolis-based Doctor of Chiropractic, certified personal trainer, and owner of The Neural Connection Thompson Maesaka about why some people struggle to be straightforward with their personal trainer, even though they want nothing more than to move toward their health and fitness goals.

“I think a lot of people who hire a trainer to lose weight emotionally cope with food,” says Dr. Maesaka. “Cheating on a diet is more than just messing up the plan. It hurts them to face the idea that they ‘relapsed’ to their old behaviors, and this is harder to accept than simply burning a few more calories tomorrow.”

Dr. Maesaka also says that many people are highly appreciative of the hard work their personal trainers put in—which can make them feel more embarrassed if they’re struggling to stay on track outside of the gym.

“You often get highly invested in their success and want nothing more than to see them succeed. The client can sense this, and when they mess up, there is a deep sense of not wanting to disappoint the person who’s put so much time and energy into their success,” says Dr. Maesaka. “This is especially evident when you’ve seen success up to that point.”

The Importance of Honesty in the Gym

The good news: just like you, your personal trainer is human, and they don’t expect you to be perfect in or out of the gym.

This can be tough to believe when you’re surrounded by constant streams of “What I Eat in a Day” videos on Tiktok and Youtube, or when you’re seeing clip after clip of the perfect morning routine on social media.

We talked to Jesse Feder, registered dietitian and certified personal trainer, about the importance of remembering that these are curated versions of the truth, and most people aren’t 100% on point, 100% of the time.

“Oftentimes, people like to compare themselves with what they see on social media…This can lead to them losing confidence, having false perceptions about what is actually healthy, and harboring feelings of shame,” says Feder. “I think this leads to people lying about what they eat, how much they train, or what they do for their health. They want to say what they think others want to hear. But, in reality, we are here to support them and build their confidence.”

Tips to Help Your Personal Trainer Help You

If you haven’t been straightforward with your personal trainer about your habits outside of the gym, you’re not alone. Creating a clean slate can help you begin to move forward and make progress.

Try these tips if you’re ready to honestly communicate with your personal trainer about what’s happening between sessions:

Remind yourself that it’s OK to be vulnerable. At the start of your next session, tell your personal trainer that you’ve been struggling with food, sleep,whatever the case may be. Let your personal trainer know that you’re ready to make a change moving forward, and that you’d like to be held accountable for your progress.

Ask your personal trainer to help you find your why. If you’re having a tough time sticking to the plan when you’re not in the gym, ask your personal trainer to work with you and help you find the motivating factors that made you want to reach your goal in the first place. If you can’t find them, or they no longer exist, it may be time to set a new goal—and that’s OK.

Remember, they already have an idea of what’s going on. Your personal trainer is a professional who has helped countless people hit their fitness goals. If you’re not making progress and you’re not being honest, your personal trainer already has an idea that there may be a missing piece to the puzzle. By opening up and sharing what’s happening behind the scenes, you’re giving your trainer the chance to do their job with all your cards on the table.

The bottom line: even when it’s tough to be up-front with your personal trainer about your struggles, they can only do their best work if they know what’s going on during the time you’re not in the studio with them.

“Honesty is the vegetable in the client-trainer relationship. It doesn’t always go down easy and doesn’t always taste good, but it’s the most essential ingredient in the whole recipe and the one that will get you the results,” says Dr. Maesaka. “Trainers can’t help if they don’t have all the information, and a good trainer won’t shame you for a few hiccups here and there. They will continue to lift you up and encourage you to keep making good decisions despite your mistakes.”

A Fitness Together Studio Is In It With You.

Fitness Together® studios offer a non-judgemental, supportive environment that’s perfect for beginners and experienced exercisers alike. Reach out to your local Fitness Together studio today to schedule your first session and start working toward becoming your happiest, healthiest self.

What's Your "Why"

Fri, 11 Apr 2025 04:00:00 -0500

When you are working on your journey towards better health, whether that be to lose weight, build muscle, or to simply just maintain the progress you have already made, there is always a “why” lingering. Your “why” is what keeps you going, and pushes you on the days that you don’t want to or when challenges arise.

So what’s your “why”?

Your “why” can be anything that is meaningful to YOU. Notice, it is what your “why” is and not what others are telling you it should be. If it doesn’t come from you, then how meaningful is it?

Maybe your “why” is to have more energy, influence those around you, or boost your confidence. You should always be reflecting on what your “why” is. Remembering why you are on this journey will give you the extra boost of motivation you need to show up for yourself on the days that you don’t want to.

From Goal-Setting to Goal-Getting

Mon, 17 Mar 2025 06:00:00 -0500

From Goal-Setting to Goal-Getting: Tracking Progress and Celebrating Wins

You’ve set your health and fitness goals, you’re putting in serious time in the kitchen and the gym, and you’re starting to see the progress you’ve been hoping for. You haven’t hit your goal, but you know that you’re headed in the right direction. You’re feeling more energetic, you can push through workouts more easily, and healthy food feels like a treat—not a punishment.

Now what?

Making progress toward health and fitness goals is exciting, but the day-to-day repetition of exercising, getting plenty of sleep, and sticking to your meal plan can get monotonous. However, every step is worth it, and celebrating your efforts along the way can help prevent burnout.

There’s no need to wait until you hit your ultimate goal to celebrate all of your hard work. Measuring your achievement thus far and celebrating milestones can help keep you on the path to success. Whether you finally have enough energy to get out of bed the first time your alarm goes off, you’re feeling more confident in the way that you look, or you’re finally able to keep up with your kids during backyard soccer games, celebrating the small changes you feel as you work to become your healthiest self can give you the motivation you need to keep going.

Here, we’ll explore different strategies you can use to measure progress as you move forward on your fitness journey, the importance of celebrating small wins, how to deal with setbacks, and how you can keep your momentum moving forward in a positive direction.

One Day at a Time: Tracking Progress Matters

When you’re on a fitness journey, it can be easy to get hung up on your weight progression during your workouts, the numbers on the scale, or even blood work numbers at the doctor’s office. While all of these factors can be important parts of moving toward your health goals, feeling your best isn’t all about numbers.

Lalitha McSorley, a physiotherapist in Calgary whose clientele list includes Olympic athletes, Major League Baseball players, and Cirque du Soleil performers, says that it’s best to use a combination of metrics to track progress, including your overall sense of well-being. She says that while noticing changes in measurements can be motivating, it’s also important to do regular check-ins to note how you’re feeling. “I do this with patients and clients regularly,” says McSorley. “It’s an important part of their journey that’s often overlooked.”

Try these strategies to track your progress as you work toward your health and fitness goals:

Go digital. Apps make it easy to see your progress in real time. Whether you’re working to get stronger, lose weight, gain weight, exercise consistently, get faster, or you have another fitness goal in mind, keeping track of positive changes in an app can push you to keep going.
Keep a journal. Jotting down even a few sentences each day can help you see the changes in your mood and mindset that happen as a result of focusing on your health.
Take progress photos. A picture is worth a thousand words, and seeing the physical progress that you’ve made from one month to the next can help you see that your hard work is paying off.

The Psychology of Small Wins

Sure, celebrating a big win feels great—and it’s also important to also take time along the way to look back at how far you’ve come. When you celebrate small wins, you’re making deposits into your brain’s positive mindset bank, helping you create future success.

When you pause to acknowledge achievements—even small ones—you’re reinforcing the fact that your efforts are paying off, which is key for moving forward in your fitness journey. When you take a step back and look at how far you’ve come, you’re able to bolster your mindset and build resilience that will help you push through future setbacks.

Catherine Gervacio, RND, registered nutritionist, and diet consultant for WowMD, says that the celebration of small wins can be vital for helping you stay on track.

“It’s very important because it builds momentum, enthusiasm, and drive to continue your efforts,” Gervacio says. “It also creates a positive feedback loop. Each win, no matter how small, reaffirms that you’re on the right track.”

McSorley uses the concept of small wins to help her patients stay motivated. She specifically remembered a time when she was working to help a client hit the goal of running a 5K after an ankle injury.

“We first began by setting small rehab goals, like celebrating getting the ankle brace off, celebrating his first 1K, and so on,” McSorely said. “This helps you see progress in real time, which prevents burnout, as the road to the finish line is often very long. This gives you a sense of accomplishment even if you’re not at your final goal yet.”

Try these tactics to stay focused on the positive and celebrate small achievements as you continue to work toward your goal:

Reward yourself. When you hit a fitness milestone, treat yourself to a walk in the park, a coffee date with a close friend, a rewatch of your all-time favorite movie, or a new piece of workout gear.
Reflect on your progress. You don’t necessarily have to give yourself a tangible reward to celebrate progress. Writing in a journal about the positive changes you’re seeing in your physical and mental health can help your brain understand that the work you’re doing is worthwhile.
Share your wins. Sharing your small wins with a friend, family member, or personal trainer can give you the encouragement you need to keep going.

Setbacks: How to Keep Pushing Forward

Whether you’re feeling fatigued, you’re struggling to stay on track with your nutrition plan, or you’re not seeing data points moving in your desired direction, it can be tough to keep your eye on the prize when things aren’t going well.

If you’re struggling with motivation after a setback, you’re not alone. The good news: there are steps that you can take to inspire and push yourself to get back on track, and you’ll be stronger for it.

Gervacio recommends focusing on what’s going right—not what’s going wrong. “It’s all about mindset,” says Gervacio. “Instead of focusing solely on what hasn’t improved, it's best to shift your mindset and focus on the gains you have made.” She recommends focusing on daily wins, like the fact that you chose to attend a personal training session rather than watching a movie, to stay in the right headspace even when you’re not progressing as quickly as you’d like.

It can also be important to reevaluate your goals if you’re finding that you’re having trouble moving forward, or if you’re struggling to find small wins around the way.

“It’s important to reassess your goals every once in a while if you feel like you might need to break them into smaller, more achievable tasks,” says McSorley.

Keep Momentum Moving, One Healthy Decision at a Time

You’re already making progress—now, it’s time to keep forging ahead.

It’s important to remember that you’re not always going to feel as motivated as you did on day one of your wellness journey—and that’s ok!

“Discipline will always beat motivation,” McSorely says.

Try these tips to build positive momentum in your fitness journey:

Cultivate a sense of self-trust. When you do the things you say you’re going to do, you’re likely to grow your confidence in your ability to hit your goals. Build momentum by keeping self-made promises, such as going to bed early enough to get the rest you need to feel ready to hit the ground running for your morning workout session.
Explore new healthy habits. It’s easy to feel stuck in the same old routine. Working with a personal trainer is a smart way to constantly explore new exercises and workouts without having to put in the time and energy that it takes to create a new routine for yourself. Choosing a new type of produce to try each time you’re at the grocery store can keep your healthy eating routine from getting stale.
Make it a team effort. If people around you are starting to notice the changes you’re making, invite them to join you! Going for weekly walks with a neighbor, going for a hike with a loved one instead of going out for lunch, or hitting up a yoga class with a friend can all be valuable ways to build a sense of community that helps you keep pushing forward.

Your Local Fitness Together Studio is Here to Help You Get the Ball Rolling!

When you choose to work out at your local Fitness Together® studio, you’re choosing to immerse yourself in a positive, motivating, uplifting environment. From one workout to the next, your personal trainer will be with you to keep you moving when things get tough, and to celebrate all that you’ve accomplished. Your local Fitness Together studio is excited to support you as you work toward becoming your healthiest, happiest self. Reach out to your local Fitness Together studio today to learn more about what we do and schedule your first personal training session.

Share Your Wins With the Fitness Together Team

We want to celebrate your wins! Share your health and fitness wins on social media and tag your local Fitness Together studio. We can’t wait to see the payoff of all your hard work!

Fat Math - 5 Fat Facts

Wed, 12 Mar 2025 04:00:00 -0500

50/50 - Good and Bad

Good fats are known as unsaturated fats, specifically monounsaturated and polyunsaturated fats, which are found in foods like avocados, nuts, seeds, olive oil, and fatty fish. Bad fats are saturated and trans fats, commonly found in processed foods and animal fats. These fats are known to raise bad cholesterol levels and increase the risk of heart disease.

25-30% - How Much?

As a percentage of macronutrients (carbohydrate, protein and fat), typically eating good fats will be about 20-35% in a healthy diet. This is a very balanced approach, meaning overdoing carbs and protein.

10 benefits of eating healthy fats

Absorbs fat-soluble vitamins like A, D, E and K

Increased energy and feeling of fullness

Healthy cell growth and function

Protects vital organs

Assists with good hormone production

Better brain function

Healthy skin and hair

Assists with proper levels of good LDL cholesterol

Better joint health

Can lower blood pressure and reduce heart disease risk

Fat contains 9 calories per gram

Because fats are calorically dense, versus the 4 calories found in a gram of protein or carbohydrate, serving sizes are smaller. A handful of nuts is approximately 20 almonds, half an avocado, and a 4-6 oz serving of salmon are considered generous serving sizes.

The lesson from SnackWell cookies

Back in the 90’s, we experienced the start of a low-fat craze. A belief was that low fat was the best way to lose weight. SnackWell cookies arrived on the scene touting low fat, but these cookies were loaded with sugar and other nasty processed ingredients. With the no-fat label, people overindulged and over-consumed in terms of calories. Today’s lesson is to avoid the “low fat” label that is simply likely disguising other suspect ingredients.

This kind of misconception has fueled America's obesity epidemic. Enjoying a balance of macronutrients while reducing so many of today's common additives is a far, far better approach to achieving and maintaining proper body composition and health.

When you eat more healthy foods - high-quality protein, fruits and vegetables, fewer processed carbs or any type - calorie counting becomes way less important, and you will move towards better, healthier body composition.

Deciphering Food Labels

Mon, 03 Mar 2025 05:00:00 -0600

While understanding food labels seems overwhelming, once you know what to look for it is actually easy! There are 5 main parts that you want to look for when reading a food label - serving size, calories, macronutrients, micronutrients, and % daily value. All of these categories can give you a lot of information about what you are consuming.

Serving size - This is where a lot of people tend to mess up. When you are consuming food, if you are eating more than what the serving size is (which most people do), then you will need to take that into account when reading all the other aspects of the food label.

Calories - Many people hear this word and get scared. Calories can be good for you if you are consuming them properly and slashing calories can ultimately lead to worse results. Calories are defined as a unit of measurement that represents the energy content of food. Basically, without calories your body will not function properly, but with too many calories, you will be overdoing it.

Fats, Cholesterol, Sodium - All three of these are considered macronutrients. A macronutrient is what your body needs in a relatively large form in order to function properly. While your body does need fat, cholesterol and sodium, too much of it can do harm. That is why it is important to limit these macronutrients.

Vitamin D, Calcium, Iron, Potassium - All four of these are considered micronutrients. Micronutrients are what the body needs in smaller portions in order to function properly. Without some of these micronutrients, you could develop some health issues.

% Daily Value - This is considered the recommended amount of each nutrient - both macro and micro - that someone should consume each day. The % Daily Value is based on a standard 2,000-calorie/day diet. If you are in a calorie deficit, these numbers will change for you. As a general rule of thumb, 5% or less is too low and 25% or more is too high.

Cultivating a Success Mindset

Thu, 13 Feb 2025 07:00:00 -0600

Keeping a positive attitude can make all the difference when it comes to achieving your health and fitness goals, and a Fitness Together® studio is here to support you every step of the way. Whether you’re just getting started with working out or you’re working to take your fitness to the next level, harnessing the power of mindset can help you stay motivated and focused on your goals, no matter what life throws at you.

Here, we’ll explore how getting your mind right can lead you to success, how to help overcome common stumbling blocks that can occur during fitness journeys, some mental tips and tricks that you can use to stay on track, and how scheduling sessions with a personal trainer can help you get the support you need to become your healthiest self.

The Psychology of Success: Why Mindset Matters

Cultivating the right mindset can be a key step in moving toward your fitness goals. Research shows that we have more than 6,000 thoughts every day, and using tools to keep your mind positive, growth-focused, and encouraging can make all the difference when it comes to staying on track.

Creating a positive mindset is often more easily said than done, however. Research also shows that about 80% of our thoughts are negative, creating an internal environment that can be tough to overcome.

The good news: If you’re stuck in a pattern of negative thinking, you don’t have to stay there. While it can take some practice, you can begin to change the voice in your head to that of a good friend, rather than an enemy. Changing your thinking doesn’t just make it easier to achieve your fitness goals—it can also increase your lifespan, give your immune system a boost, improve your heart health, and help you create better coping skills to manage stressful life events.

Creating a Positive Mindset

Ready to start cultivating a positive mindset? Try these tips to start making the shift:

Observe without judgment. Often, the inner critic has been on the job for decades, and it can take some time to get them to simmer down. Take a day or two to simply notice negative thinking when it comes up. Once you know what you’re dealing with, you’ll be better able to work toward positive change.
Practice positive thinking. When you begin to change your negative thoughts to positive ones, it can feel disingenuous—and that’s ok! Be gentle and patient as you work to transition to a more positive mindset.
Surround yourself with uplifting voices. While it’s not usually possible to cut all of the negativity out of your life, cultivating a positive environment when possible can work wonders for your mindset. Consider friendships, podcasts, social media follows, and don’t be afraid to remove yourself from people or things that bring more negativity than positivity into your life.
Celebrate the good. Spending a few moments each day reflecting on what you did well and the progress you’ve made can make it easier to get into the habit of creating a positive mindset. While it can be important to identify areas that require change, it’s also important to notice small successes so you can continue to build momentum.

Overcoming Common Roadblocks

There are bumps in the road along any journey worth taking, and your path to health is no exception. Let’s take a look at some of the most common roadblocks that come up on the path to wellness.

Roadblock #1: Procrastination

“I’ll start on Monday.”

Been there? You’re not alone. When we stumble and go off plan for a bit, it’s easy to get sucked into the idea of needing a “fresh start” to get back on track. Doing so, however, only delays your success. There’s no need to wait for the next morning—or even the next meal—to get back into the habits that help you feel your best.

“I’ll start when things die down at work.”

Hectic schedules can present challenges that are tough to overcome, but you can fit wellness into even the most jam-packed weeks. Finding small ways to fit wellness into your routine—like going for a 10 minute walk during lunch, practicing meditation for a few minutes after you get home from work, or enjoying an extra serving of produce with dinner can make a difference.

“I’ll double up tomorrow.”

If you’ve ever tried to make up for a missed workout by doubling up the next day, or tried to make up for a day of off-plan eating by being super-diligent in the days following, you likely know that this plan doesn’t typically work well. If you lose focus, there’s no need to try to make up for it—instead, simply get back to your normal movement and eating habits as soon as you can.

Roadblock #2: Self-Doubt

It’s not always physical limitations or a lack of motivation that can cause stumbles on a fitness journey—self-doubt can seriously impede your progress. Fear of failure, fear of judgment, and fear of success (really!) can all make it hard to get started on your journey, much less keep going.

Self-doubt is a feeling, not an indicator of who you are as a person. Building up trust in yourself is one of the most surefire ways to crush self-doubt when it comes to health and fitness. Keeping small promises that you make to yourself can help build up your confidence, one action at a time.

For example:

When you make an appointment with your personal trainer, put it on your calendar and treat it like you would any other can’t-miss event.
When you plan to work out in the morning, lay out your clothes, water bottle, and anything else you need to get started quickly.
Set yourself up for success when it comes to nutrition. Pack enough healthy food to get you through the day if you work away from home (instead of packing an amount you know will leave you heading to the vending machine).
Have a plan for times when you want to stay on track—but may be tempted to do otherwise. For example, if you’re committed to sticking to your plan but are going to attend a work happy hour, make a commitment to yourself to stick to soda water with lemon and leave in time to get a good night’s sleep.

Roadblock #3: Distractions

It’s easy to get to the gym, take a look at your phone while you’re stretching… and suddenly realize that half an hour has passed. Reducing distractions can help you keep your eye on the prize both in the gym and in the kitchen.

Working with a personal trainer or pre-planning your workout can help you stay focused on moving your fitness forward. Keeping foods that don’t make you feel your best out of sight can help stop mindless munching. Setting a time that you stop watching TV or looking at your phone can help you stay focused on getting the rest you need, rather than scrolling through social media or binge-watching the latest Netflix show.

If you’re unsure of what distractions you’re dealing with as you work toward your goals, try taking note of what's happening when you struggle to keep a positive mindset and stick to your plan. There’s no need to judge yourself—understanding what’s pulling your attention away from your goals is the first step in making the adjustments necessary to move forward.

Tools to Stay the Course

In addition to being prepared for the roadblocks you may encounter as you work toward your goals, it’s also important to take proactive steps that can help you cultivate a mindset that moves you forward.

Visualization

Stick with us here—taking a few minutes a day to visualize your ideal fitness journey can go a long way in helping your mind get on board with the changes you’re making in your body. To begin the process, find a comfortable place to sit. Close your eyes and visualize the outcome you want in your life. You can do this on a micro (visualizing the progress you want to make in your workout that day) or macro (visualizing where you want to be a year from now) level. If your thoughts drift, no worries—simply return to your focal point until the end of your visualization session.

Affirmations

If you’re trying to break a pattern of negative self-talk, daily affirmations can be a helpful way to set your inner monologue on a more positive path. Use affirmations in a way that works for you, whether that means saying them out loud to yourself in the morning, putting them on post-its on your bathroom mirror, or repeating them to yourself as you move through your workout.

Try these affirmations to begin guiding your thoughts in the right direction:

Every obstacle is an opportunity to become stronger.
I am relentless in the pursuit of my goals.
I am stronger than my excuses.
I nourish my body with clean food and clean thoughts.
I radiate health and well-being.
My energy levels are consistently high.
My mind and body are in perfect harmony.

Even if your affirmations don’t feel fully true (yet), it’s OK to fake it til you make it. As you practice affirmations that offer positivity, confidence, and inner strength, your mind will eventually follow suit.

Time-Blocking

In today’s hectic world, it’s all too easy to wonder when the time went when you finally have an hour to yourself. Setting aside time to work out, meal prep, meditate, grocery shop, and care for your mental health can seem overwhelming, and time blocking can help.

Dividing your day into blocks of time dedicated to specific tasks can help you stay focused, avoid distractions, and stick to one task at a time. You’ll likely find that time blocking makes you more efficient. For example, blocking one hour each Saturday to meal plan for the week allows you to prepare efficiently, lessening the likelihood that you’ll waste precious weeknight time deciding what to have for dinner. Blocking off an hour a few days each week for personal training sessions can help to ensure that you’re making exercise a priority, no matter what the week throws your way.

How Working With a Personal Trainer Can Help You Keep Moving Forward

When you work with a personal trainer, you get the support that you need to keep your eye on the prize, one session at a time. Many personal trainers have supported countless clients over the course of their careers and will be able to offer you advice, support, and mindset tips that can keep you moving forward when you’re struggling. Another bonus: when you sign up for a session with a personal trainer, you’re making a commitment to work toward optimal health. If you’re ready to get started, reach out to your local Fitness Together studio today.

We’re In This Together.

When you work out at a Fitness Together studio you’ll get the support and motivation that you need to stay on track as you work toward your goals. Your local Fitness Together studio is there to cheer you on when you encounter rough spots on your fitness journey, as well as to celebrate with you as you achieve one milestone after another. If you’re ready to get started, stay on track, and make positive changes, your Fitness Together studio is there to support you. Reach out to your local Fitness Together studio to learn more and schedule your first session.

Cultivating Self-Trust During Your Fitness Journey

Fri, 03 Jan 2025 07:00:00 -0600

The new year is in sight, and we see promises of new beginnings all around us. People are setting lofty goals, vowing to make a change for the better, and choosing action steps that will help them make a lasting change.

However, within a few weeks, excuses start to set in for many of us, especially when we don’t see progress in the amount of time that we’d like. We miss a workout, go overboard on appetizers at a party, or spend one too many nights in a row enjoying takeout. Self-defeating thoughts start to creep in. We may wonder why we bother if we always revert to old behaviors, or why we shouldn’t just do what feels good in the moment when we aren’t making progress anyway.

This can cause many to give up on their efforts before fully giving them a chance.

Self-trust—a sense of confidence in your ability to stay true to your word—can be a successful first line of defense against the defeatist thinking that can cause us to throw in the towel before reaching personal goals. Fitness Together® studios believe in teaching you how to stick to the behaviors necessary to meet your goals, creating an increased sense of self-confidence and self-trust that can keep you moving forward even when things get tough.

Let’s dive in.

What is Self-Trust?

To understand self-trust and its importance in helping you move forward in your fitness journey, it can be helpful to understand what makes you trust someone else.

Imagine you have a friend who shows up late when you have plans, if they show up at all. When you call or text them, they respond… sometimes. When you ask them for a ride to the airport, you know there’s a decent chance that you’ll need to order an Uber.

In contrast, think about a friend you can trust. They show up on time. If, for some reason, they’re late, they let you know immediately and arrive as soon as possible. When you need them, they’re there. When they say they’re going to show up, you don’t give it a second thought—you know they’re true to their word.

When it comes to how you treat yourself, are you more like the first friend, or are you like the second friend?

We gain self-trust by treating ourselves the way we’re treated by the second friend. When we say we’re going to do something, we know we can trust ourselves to follow through. If we promise ourselves that we’re going to engage in behaviors that lead to change, we know we can trust ourselves to show up. When a roadblock appears, we find the most efficient way to get around it and move forward, rather than making excuses.

In times when things get hard, you’d call the second friend—not the first. This idea holds true when it comes to self-trust as well. When you hit a roadblock and you have self-trust, you don’t give in and give up. You know your commitments, you know that you do what you say you’re going to do, and you find a way to keep your promises to yourself.

Self-trust isn’t about being perfect. Rather, it’s about knowing that you’re going to stick to what you said you were going to do, no matter what.

Self-Trust and Fitness

In time, healthy behaviors become habits that we don’t think about—much like brushing our teeth or doing the dishes. When we’re not in a place that we’d like to be when it comes to wellness, this means that we aren’t regularly practicing the habits that can make us feel our best. We need to change some of our behaviors in order to help improve our health.

This means we need to trust ourselves to follow through with change, even when we don’t see immediate results. Each time we do this, self-trust grows, making it easier to stick to our guns the next time we’re tempted to give up.

It sounds simple, but it’s often more easily said than done.

When we aren’t seeing the progress that we’d like as quickly as we’d like, it’s easy to unintentionally sabotage our efforts. The scale isn’t moving, so why not stop at the drive-through for a pick-me-up? The strength gains we wanted aren’t happening, so why not skip the workout and binge watch a reality TV series instead? Nothing is wrong with either of those behaviors on occasion. When they become the habit—not the exception—it’s easy for us to lose trust in ourselves.

Let’s take a look at some of the strategies we can use to build self-trust during a fitness journey.

Make Appointments—and Stick to Them.

Sometimes, it can be easier to stay true to ourselves when that requires us to stick to our commitments to others. Setting up appointments with a personal trainer, signing up for a group fitness class, or committing to a running or walking club can all help you get started with following through with activities that support your health. Regular personal training sessions or group meetings can help you develop a habit that becomes a part of your daily life. At Fitness Together studios, it’s important that you feel better when you walk out of our doors than when you came in. We believe that when a habit makes you feel great, it’s easier to stick with it!

Set Yourself Up for Success.

Providing yourself with the tools you need to succeed matters, and doing so is paramount to increasing your ability to follow through. It’s much easier to stick to eating well when your fridge is stocked with fruits and veggies, just like it’s much easier to call up DoorDash when you come home to an empty kitchen.

When you take the time to set yourself up for success, you’re showing that you believe in your ability to stick to the plan. When you hit the grocery store so that you can meal prep for the week ahead, you’re investing both your time and money in your belief that you’ll stick to your plan.

Embrace the Pause.

When we’re working to create positive changes in our lives, there’s a moment of pause that exists between an impulse and an action. Noticing this pause is especially valuable when we’re considering not following through, as this can harm the self-trust that we’re working hard to build throughout this process.

When you’re walking the uphill battle required to create lasting change, you might experience thought patterns that sound like:

“It doesn’t matter if I miss this session. I’m tired, I should probably rest.”

“I’m really craving fast food, and I’m supposed to listen to my body, so it’s probably what I need.”

In the momentary pause after thoughts like this, you have a choice. You can choose the option that moves you closer to your goals, or the option that keeps you where you’re at. In the pause, you can decide that actually, you committed to a session, and even if you can’t work as hard as you can when you’re well-rested, you can follow through and give it your best. In the pause, you can remind yourself that if you’re craving fast food, you’re likely in need of calories, and choosing a nutrient-dense option will give you the fuel you need while pushing you closer to where you want to go.

It can take some practice to embrace the pause, but each time you do, you may realize that you can make the choice to stick to the promises you’ve made yourself.

Notice the Change.

As you continue to show up for yourself, you may notice that the thoughts that lead you to wonder whether you’ll stick to your desired behaviors dissipate. Staying true to what you told yourself you’re going to do becomes who you are—not just a choice that you’re making. Notice as your mind starts to shift from questioning whether you’ll follow through to figuring out how you’re going to follow through, despite the obstacles that inevitably enter your path.

More and more, you’ll see that you’re becoming the second friend. You won’t have to wonder whether you’ll meet your goals, rather, you’ll strategize how you’re going to get there.

Fitness Together Studios Are Here to Help You Move Forward, One Healthy Decision at a Time.

Learning to trust yourself to stick to the behaviors you need to move your health journey forward can take some time, and you don’t have to figure it out on your own. Working with a personal trainer can help you learn how to stay the course during difficult times in and out of the gym. Studios are here to support you every step of the way toward becoming your healthiest, happiest version of yourself.

Setting up sessions with a personal trainer at Fitness Together studios can help you prove to yourself that, yes, you can decide to get healthy—and stick with it. When you walk into a Fitness Together studio, you’ll feel right at home. A warm, friendly, encouraging, supportive atmosphere allows personal trainers to meet you where you’re at, whether you’re just getting started or have been working out for years and want to take your wellness to the next level. You can do this—and studios can help. Reach out to your local Fitness Together studio to get started today, and we’ll see you soon!

Motivation Wanes. Habits Stick. Make Lasting Changes.

Fri, 15 Nov 2024 07:00:00 -0600

“Motivation is what gets you started. Habit is what keeps you going.” —Jim Rohn

January 1st is just around the corner, and for many of us, that means that it’s time to dive into healthy new habits. At the Fitness TogetherⓇ studios, we’re here to help you feel your best, year-round, and we’re here to support you if you’re ready to use the motivation of a fresh start to ramp up your fitness journey! No matter where you’re currently at in your path toward becoming your healthiest self, we’ve got your back.

Here, we’ll take a look at everything you need to know about starting new habits, including how long it takes to form a habit, steps that you can take to stay strong in your habits when motivation wanes, and why it makes sense to get started now—before the onset of the New Year.

How Long Does It Take to Form a Habit?

If you’ve started researching habits, it’s likely that you’ve come across a ton of answers to the question of how long it takes for a habit to actually form. Current research shows that on average, it takes 66 days to form a new habit. That being said, there are many factors that influence how long it takes to stick to something new, including the difficulty of the habit you’re working to implement, the level of motivation that you feel to make a change, and your consistency levels as you initially work to make your new habit permanent.

The Science of Habits

At the start of each year, 44% of Americans make resolutions, and about half of them fail. Understanding the science behind habit formation can help to ensure that your efforts become a success story. The key to sticking to your habit day in and day out? Neuroplasticity (don’t worry—we’ll explain).

Neuroplasticity is your brain’s ability to change over time. It’s likely that you had a high level of neuroplasticity when you were younger. You knew that if you studied the words that would be on your spelling test, you’d learn them and do well on the test, which encouraged you to continue your habit of studying. This is known as experience-dependent neuroplasticity. We reinforce habits by doing them again and again. The same idea applies to negative habits. For example, a person who smokes may associate the taste of a cigarette with stress relief, despite knowing that it’s a bad choice for their health.

Understanding that undesirable habits aren’t just a part of who you are can be the first step toward living a healthier, happier life. Self-directed neuroplasticity—the science of intentionally rewiring your brain to create positive habits—is a research-tested, active process that you can use to help new habits stick.

Tracking your progress can help you reframe the way you think about new habits. If you’re making an effort to improve your energy levels by exercising regularly, consider jotting down a sentence or two in a journal each time you hit the gym. The goal is to meld emotion with action. You might write, “I feel proud and satisfied because I went to the gym after a stressful day at work,” or “I feel excited that I’m getting stronger because of my personal training sessions.” Over time, your brain can learn to focus on the positive effects of your new habits, setting off a cycle that keeps you on the right track.

As you begin to see progress toward your ultimate goals—running a faster mile, chasing after your kids without getting out of breath, etc.—be sure to jot down the changes that you’re seeing. This allows your brain to learn that positive actions lead to positive results.

Habit Stacking: Your Secret Weapon

We’re all hard-wired to stick to what we know, and when it comes to building habits, this isn’t necessarily a bad thing. Habit stacking uses habits that you already have to support the development of new behaviors.

Here’s how to do it:

Take a day or two to pay attention to habits that you already have. You’re not looking to pass judgment or find areas for improvement at this stage. Make a list of some of the behaviors you do every day. These can include listening to a podcast, making coffee, watching TV after dinner, letting the dog out, etc.
Choose a cue. Take a habit that you already have, and attach a desired new behavior to that habit. For example, you might choose listening to a podcast as the cue to head out for your daily walk, or you might choose the cue of letting your dog out to lay out your workout clothes for the next morning.

Focus on one new habit at a time. Once you’ve had a few weeks of success, you can add another habit to your stack, or you can choose a new cue and start a new stack. Tracking your progress to see how far you’ve come over time can help you stay motivated as you move forward.

Set the Stage for Success

While it can be tempting to wait for the first day of the new year to start working toward a healthier lifestyle, laying the foundation now can set you up for future success. Thinking about the behaviors you’d like to change and devising strategies to help can mean that you’re ready to hit the ground running as the new year approaches.

In the first few weeks of any lifestyle change, there’s going to be roadblocks and issues to work around. While you might have the best intentions when it comes to going straight to the gym after work, you may find that it’s actually best for you to get it done first thing in the morning. You might feel fully committed to sticking to a specific nutrition plan, only to find that it’s not actually the best fit for your body’s needs.

Leaving some room for error can help you get out of an all-or-nothing mindset. As you begin the process of figuring out the methods that work best for you, you’ll be able to move into the new year with confidence, knowing that you’ve already taken care of the troubleshooting that so often throws great intentions off track.

Fitness Together: Supporting You On Every Step of Your Health Journey

When you make the decision to change your health, you’re taking a big step toward a better future.. No matter what obstacles you face as you work to become your healthiest self, the Fitness Together studios are there to help you jump over each hurdle. When you succeed (and you will), the Fitness Together crew will be heading up your cheering section. Getting strong and healthy is a team effort, and we’re excited to welcome you to the huddle. Reach out to your local Fitness Together studio today to learn more and set up your first session. We’ll see you soon!

Eating Healthy On The Go

Wed, 06 Nov 2024 05:00:00 -0600

During the holiday season there is a lot of travel going on. Whether friends and family are coming to you, or you are going to them, it is important to try not to fall into a slump.

Many people tend to either forget to eat or look at the time and think they need to eat even if they are not hungry. There are many barriers that come to eating when traveling. Whether you are taking a long road trip or catching a flight, there are ways to break through these barriers.

You know where you are traveling to - before you leave, find what food options you have so you can plan on what you need to bring and if it is a smart decision to stop at the restaurants on the way.
Say no to airport food - you are allowed to bring dry food through security, so eat before you leave the house to prevent the airport food temptation, have a protein bar on your flight, and find a healthy food alternative once you land in your destination.
Don’t leave your house on an empty stomach - eat a balanced meal before you leave, including protein, carbs, and healthy fats.
Taking a road trip? Pack a “snackle box” (a take on tackle boxes for fishing) and fill it with nuts, protein bars, veggies & hummus, and fresh fruit. That way, you have healthy options with you. You will also get to your destination faster if you don’t stop for food!
If you need to stop to get gas, there are decent, healthier options that almost every gas station carries, like beef jerky, protein bars, hard-boiled eggs, yogurt, string cheese and trail mix. Just avoid the chips and candy aisles when you go in.

It is very easy for us to fall into an “I’ll do better tomorrow” mindset when traveling and some will even say “holidays are my cheat days”. While it is important to enjoy the traditional holiday meals, you need to balance them out with healthy options when traveling.

Why Upping Your Walking Everyday Yields Fitness Results

Mon, 04 Nov 2024 05:00:00 -0600

There are a multitude of benefits when it comes to getting 10,000 steps in each day. We all look at that number and tell ourselves there is no way we can get that many steps in each day, but it is a very achievable number.

By getting 10,000 steps each day, you will be able to lose weight, lower your risk of many different diseases, lower joint pain, increase your energy and much more! So how do we make this achievable?

Park in the back of parking lots
Take the stairs, no elevators
Take a walk after dinner
Go on a “walk break” during work (this will also give you a mental reset)
Find a friend to go on daily walks with instead of coffee dates
Come to the studio early or stay after and walk on the treadmill while you watch a show
Walk up and down the steps in your house
Invest in a walking pad to keep at your desk
Don’t skip the commercials, walk around the house during them
Use a fitness tracker to help motivate you to reach your goal

3 Critical Tactics to Battle Holiday Weight Gain

Thu, 17 Oct 2024 04:00:00 -0500

Fact 1: Sleep changes or disrupts circadian rhythms.

Problem: This is your body's internal clock that helps determine all physical, mental, and environmental changes. If it is disrupted, things like depression, obesity, diabetes and sleep disorders can pop up.

Solution: In order to keep your circadian rhythm stable or to reset it, you need to make and maintain a healthy schedule which includes sleeping, eating, exercising on a consistent, predictable pattern. Doing daily activities, even getting up and going to bed at the same time, builds better results.

Fact 2: You gain weight and keep it! Holiday weight gain contributes to annual weight gain.

Problem: The extra weight you put on during the holiday season is not lost immediately once the holidays are over. When that extra weight is lost, and you gain more weight throughout the year, it will make everything 10x harder to lose.

Solution: Don’t be the person reaching for seconds at the table! Enjoy all the food you have, but make sure you are eating in moderation while also focusing on getting enough protein and healthy carbs. Eating slow, eating healthier foods first and only eating until 80% full are three key steps to help!

Fact 3: Exercise levels decrease.

Problem: The holiday season is filled with travel, planning, preparation, and stress! With all of that, exercise is often neglected.

Solution: Commit to yourself and find a consistent time that works for you! If you are going to be traveling or even need to just rearrange your day, all you have to do is talk to your trainer, and we will help you find another time that is convenient for you! Extra walking and mobility work can go a long way.

Times Ticking So Start Tracking!

Wed, 16 Oct 2024 04:00:00 -0500

Macros is the shortened term for macronutrients. So, what are they? Macros are the nutrients that your body needs a lot of in order to survive. Your macros consist of proteins, carbohydrates (carbs), and fats. Not only does your body need all 3 macros, but if you eat proper amounts of all 3, it can also help aid in your fat-loss journey.

While all the macros are important, protein is considered to be the most important. Protein has multiple functions with the biggest ones being weight management, building and repairing muscle, digestion, fewer cravings, and balancing fluids.

It is recommended that the average adult consumes 0.8 grams of protein per kilogram of body weight. Ex: If you weigh 170 pounds, that converts to 77.1107 kilograms. So, you should be consuming around 61 grams of protein each day. Without enough protein in the body, you will experience fatigue, muscle loss, and lower metabolism.

Carbohydrates are what breaks down our glucose (blood sugar) in the body. Because of this, carbs are our body's main source of energy. Extra carbs in the body get stored in the liver and muscles, and are used at a later time when your body needs that extra boost. It is important to be careful because if you take in more carbs than you need, your body will create fat out of the extra carbs. It is recommended that the average person consumes 45-65% of your daily calories. Ex: If you are consuming 2,000 calories a day, 225-325 grams of those calories should be carbs.

The biggest function of fats is to provide us with energy and also absorb fat-soluble vitamins (vitamins A, E and D) in our body. Fats give our body energy through the form of calories. It is recommended that 25-30% of your daily calories come from fat. Ex: If you are consuming 2,000 calories a day, 45-78 grams of those calories should be fats.

While tracking your macronutrients can become a daunting task, it is important to be aware of what you are fueling your body with and approximately how much of each macro you consume in a day.

National Workout and Wellness Month

Tue, 15 Oct 2024 06:00:00 -0500

Welcome to spooky season—and National Workout and Wellness Month! At Fitness Together®, studios personal trainers are here to help you feel your best year-round. This blog can help you dig into healthy habits with some easy-to-implement tips that will help take your wellness to the next level. From the connection between food and your mood to how to develop the healthy habits that can help keep you moving throughout the day, you’re covered. Let’s dig in!

Jazzing Up Your Meal Plan: Making Nutrition More Exciting

Wake up, eat oatmeal with blueberries, drink coffee, repeat. While your breakfast routine may be delicious, any meal plan can begin to feel lackluster if you’ve been eating the same thing for days (or weeks!) on end. Here, you’ll see how you can help boost the excitement of your diet, keep meal planning simple, and get a boost of nutrition from unexpected corners of the grocery store.

Eat Fresh, Local, and In-Season

Enjoying the foods that are in-season in your area can help you stay out of a nutrition rut. Not sure what’s in season where you live? You’re covered. Check out this seasonal food guide to learn which fruits and veggies you can enjoy at peak freshness through each month of the year.

Shopping local is key when it comes to enjoying in-season produce. When you visit a standard grocer, you may find that foods that are in-season in your area are actually being shipped long distances. Visiting a farmer’s market or small, local grocer may help you enjoy the freshness of produce that’s grown close to home.

Make Meal Prep Simple

If meal prep gives you the Sunday Scaries, you’re covered! Taking an hour or two out of your Sunday afternoon to prepare for the week has tons of benefits, but it can be trying to find the time—and break out of a boring meal prep routine.

Try these easy meal prep tips to boost your beginning of the week motivation to get it done:

Start small. There’s no need to meal prep for a whole week if that’s not your thing. Prepping twice a week—on Sunday and Wednesday, for example—can give you plenty of fresh, healthy food that’s ready to go without the risk of getting bored of what’s in your fridge.
Stock up on containers. It can be frustrating to try to meal prep when you don’t have the equipment that you need. Treat yourself to plenty of easy-to-clean containers, in different sizes, so that you don’t have to wait for the contents of today’s lunchbox to hit the dishwasher in order to prep your food for tomorrow.
Spice it up. Using herbs and spices can help to boost the flavor of your meal plan, while also providing health benefits like reduced inflammation and cellular damage. If you’re not stocked up on spices, try to pick up a small, inexpensive jar of a new spice once or twice a month until you’ve got a full collection.

Incorporate These Easy Nutrition Powerhouses Into Your Diet

Adding foods that give you the most nutritional bang for your buck can be a great way to help you feel your best while enjoying every bite.

Try adding these nutrient-dense foods to your meal plan to give you the energy you need to get through the day:

Salmon. Loaded with omega-3 fatty acids, salmon can support the health of your cardiovascular system, brain, eyes, lungs, and heart. Filling up on this high-protein option can also help with feelings of satiety throughout the day, leaving you less likely to snack on foods that don’t bring you closer to feeling your best.
Seaweed. Packed with minerals like magnesium, calcium, and iron, adding seaweed to your diet may help to protect against inflammation. While enjoying nori-wrapped sushi is a great way to enjoy seaweed, you can also check out seaweed snacks, seaweed powder, and seaweed wraps to get your fill of your favorite under-the-sea veggie.
Potatoes. Yep, you read that correctly—potatoes are a filling, nutrient-loaded option that can help you get the energy that you need while keeping you feeling satiated. Potatoes are high in potassium, magnesium, manganese, copper, iron, vitamin C, and many of the B vitamins. Bonus: when you eat potatoes with the peel on, you’re getting a nice fiber boost. A word of caution: how you prepare potatoes matters and enjoying a baked potato with a bit of salt, pepper, and olive oil will give you a fantastic energy boost.

Mental Health Matters

Wellness isn’t just about your physical health—your mental health matters too. Let’s take a look at some of the ways you can mentally and emotionally feel your best.

Food for Thought: Nutrition and Your Brain

You know you feel great when you’re eating well—and it’s not all in your head. What you eat and how you feel are closely connected, and harnessing the power of food can help to support positive mental health. Your brain never stops working and supplying it with a steady stream of foods that support your mental health can make all the difference in your mood.

Many studies have shown a link between a diet with high amounts of refined sugars and impaired brain function, including an increase in symptoms in people who have depression. When individuals eat high amounts of processed foods, inflammatory cells and free radicals can circulate and create imbalances in the brain that can make it hard to function at your best. Boosting the amount of fruits and veggies you include in your nutrition plan and lowering the amount of processed foods you take in can help your brain function at its best.

Meditation

You don’t need to take a weekend away for a meditation retreat in order to get some zen into your life. Taking a few minutes, once or twice a day, to focus and clear your mind can be all that it takes for you to reap the benefits of this ancient practice.

To get started with meditation, find a comfortable, quiet place to sit. If you aren’t sure where to start, setting a timer (with a quiet, non-anxiety-inducing alarm) for five minutes can be a good place to start. Choose a trait that you’d like to embody—kindness, calm, peace, relaxed, steady, and confidence are all popular, helpful options. Focus on the word you’ve chosen as you slowly breathe in and out. Resist the urge to look at your timer.

If you’d rather try a guided meditation, check out the Calm app. You’ll be able to choose from a series of guided meditations that can help you focus and grow in your meditation practice. You can also check out plenty of free guided meditation options on YouTube.

Show Your Strength by Getting Support

Sometimes, eating well, exercising, and relaxation exercises aren’t enough to help you get where you need to be with your mental health, and that’s ok. Reaching out to a qualified professional for help is a sign that you take your health seriously. If you or the people you’re closest to have noticed concerning changes in your mood, sleep, appetite, relationships, or other important parts of your life, it’s important to reach out to a therapist, counselor, or your primary care doctor to get the support that you need to feel your best.

Creating Habits that Stick

Consistency is everything when it comes to health and wellness, and creating healthy habits that stick is a vital part of getting to where you want to be. Let’s explore some routines that you can implement to help you feel strong, energized, and relaxed from morning until night.

Get Centered First Thing

The alarm goes off, you mentally calculate how many times you can hit snooze, you jump out of bed at the last second. You grab a coffee on your way out (and maybe a granola bar if you have the time). You rush to work, and by the time you finally get to your desk, you’re exhausted—and the day hasn’t even started yet.
Sound familiar?

Establishing a centering morning routine can help you get away from the stress of the morning, setting the tone that you want to create for the day ahead. Waking up 15 minutes earlier (for real—no snooze button allowed!) than normal to stretch, journal, meditate, or read can help you set the stage for sticking to the rest of your healthy habits as the day goes on.

Make a Weekly Appointment at the Gym

You wouldn’t skip an appointment with your dentist or doctor, and you shouldn’t skip an appointment at the gym either. Whether you make an appointment with your personal trainer, sign up for a workout class, or agree to meet a friend to get in a sweat session together, your body and brain will thank you for making exercise a regular habit.

Endorphins are your body’s natural mood elevators, and when you exercise, you can get a natural increase in these feel-good chemicals. This means that you’ll be better prepared to seize the day, stay calm and confident when something goes wrong, and keep strong, steady energy throughout the entire day.

Create an Evening Routine that Eases Stress

Getting enough sleep is vital to your well-being, and creating a routine that sets you up for a great night of shut-eye is an important part of any wellness routine.

Whether you normally sleep like a baby or you tend to twist and turn, try establishing some of these tips to boost the quality of your rest, allowing you to wake up feeling refreshed and ready to crush the day:

Set a schedule. Go to bed and wake up at roughly the same time each day. Be sure that the time you set for going to bed is the time that you’re actually in bed, with your eyes closed, relaxing and beginning to fall asleep—not the time that you start getting ready for bed, or the time that you lay down and scroll through your phone. Try to stick to your schedule as much as possible (even on the weekends) to help your brain understand when it’s time to shut down for the day.
Spend time outdoors when you can. Your body’s internal clock is largely regulated by exposure to light, and sunlight exposure is vital for helping your body understand when it’s time to get moving and when it’s time to wind down. If you live in an area where you can’t easily spend time in natural light, talk with your healthcare provider about whether a light therapy box may be a good fit for your needs.
Pay attention to what works for you. While it’s sometimes not recommended to work out in the evening, you may find that a twilight jog sets you up for a relaxing night of sleep. While most people sleep best in a chilly room, you may find that you get your best sleep when you increase the temperature a bit. Paying attention to what makes sense for your body is vital to helping you get the best sleep possible.

Establish Routines for Healthy Movement Throughout the Day

Even when you’re not going through a workout at the gym, it’s smart to keep your body moving throughout the day. This doesn’t mean that you need to get out for a 10-mile run (unless that’s your thing!). Parking further away from your work entrance, making a point to spend some time outdoors on yardwork, and taking the stairs instead of the elevator can all boost your wellness and help you become your healthiest self.

The Fitness Together Brand: Your Year-Round Workout Partner

Fitness Together® locations are here to support you through every step of your health journey. No matter what your goals, your personal trainer will work with you to help you get there, one step at a time. Reach out to your local Fitness Together studio today to learn more about what they do and begin the process of working through a customized routine with a personal trainer who will be in your corner through the ups and downs of your path to wellness.

Track Your Progress!

Tue, 08 Oct 2024 04:00:00 -0500

Focus on 1-2, and then focus on more. When tracking progress, following a few considerations can rapidly improve your health and the benefits of exercise.

1. Strength in almost any workout program is considered a given. By lifting weights 2x per week, you will get stronger and see the benefits in everyday activity. If you feel weak, getting stronger is actually one of the simplest and easiest goals, so have great confidence in that happening.

2. Balance when you walk and move means that your body is functioning better. By getting rid of weak spots and imbalances, falls and poor movement decrease. Work to eliminate weak spots and get stronger in all movements. These improvements will make you feel better and be more confident.

3. Mobility is a way to move better and get rid of tight spots to protect muscles and joints. Knowing your posture has improved and that you look better is a huge confidence boost from strength training. Simple corrective exercises, get you more upright in your stance and work on the hip and lower back tightness that almost every adult experiences.

4. Knowing your body composition and VAT (Visceral Adipose Tissue) instead of getting on the dreaded scale is another benefit of truly knowing and tracking fitness progress. Improving body composition, which means reducing body fat while maintaining or increasing muscle, is the biggest goal with exercise and strength training.

5. With blood tests, the fact is, most doctors do not go deep enough into what they track. At a minimum, knowing all your cholesterol numbers (more than just HDL and LDL), as well as A1C and fasting glucose numbers are a pretty good place to start. Approach this with your doctor as blood markers will tell the story of your health progress with strength training, regular cardio exercise and improving nutrition.

6. More energy is a subjective measure, but also one of the first and most notable results of starting an appropriate exercise program. Do you pay attention to how you feel throughout the day - getting out of bed, in the middle of the afternoon, after a long day, when it’s time to unwind? If not, this is a great way to start tracking your energy level.

7. Sleep is considered a foundation of health and longevity. It can take some work and consideration as well as progress over time to improve this healthy habit. Things like a quiet, dark room, adjusting caffeine intake and being able to wind down all promote healthier sleep. It’s worth the effort and will dramatically aid your improvement in body composition and strength.

8. Mental health can be tough, so from an exercise point, accept that you will feel good after a workout. Whether it’s endorphins or releasing some stress, it doesn't matter. Movement can be super reliable to improve your mood - in fact, for many, this can be the best benefit to exercise, which is also very underrated. Workouts keep us all a little more sane! Tie that back to the benefits above, and you have winning combinations all the way around.

Pickleball - Fun Fact Friday

Fri, 04 Oct 2024 04:00:00 -0500

Fitness is about doing the fun things in life that you want to do, especially in terms of enjoying hobbies and sports. The amazing surge in pickleball is keeping our clients more active and healthier than ever, but has also led to some injuries as well as questions about how to prepare and get the most out of this fun sport.

So let’s review some warm up tips, some great strength and mobility exercises that pair well with action on the court, and how to approach being ready to play and win.

Warm up, think of how you loosen up for a great workout in the studio. Use some hip swings and rotations, some easy bodyweight, walking lunges for mobility and balance, as well as some shoulder openers.

Rotation and anti-rotation core work. Having good hip mobility will help you generate power in rotation, and exercises like planks and the Palloff press will give you stabilizing power through the paddle swing.

Footwork such as step-ups, lunges, ladder drills. There is a benefit to fast and precise footwork - these types of drills will help with that.

Squat, adults always want to build and develop leg strength as it helps with balance, power and functional living. If you have knee issues, it is highly likely that better mobility, strength and addressing muscle imbalances will lessen or alleviate that pain. Our clients have great success with this. Strong legs lead to a strong life and better athleticism.

Lateral lunges can be done with support from a TRX, or with body weight or loaded with dumbbells. Too many exercise programs do not include lateral movement and rotation. The trainers at Fitness Together do it because better movement is always important.

Shoulder openers will make you feel good, improve your posture, and power all your shots. Think of controlled shoulder rotations, wall scratchers, thread the needle stretch done on hands and knees, as well as the stretch called open the book. Again, ask your trainer or just email and we can send you a demo video.

Cool down with simple static old school stretches and some walking is all you need - just don’t sit down for the beer too fast.

Following these tips will help you play better, prevent common injuries and ideally win!

Does Better Sleep Lead to Fat Loss?

Wed, 02 Oct 2024 04:00:00 -0500

Getting enough sleep is a critical part of any healthy routine. But did you know the benefits of getting at least 6–8 hours of rest, stretching far beyond preventing lethargy?

Rest Up & Reap the Benefits!

Quality sleep is essential for optimizing internal processes, including fat loss! Here's how proper sleep plays a role in controlling your weight:

Increases Energy Expenditure

Studies have shown that missing out on proper rest can cause your metabolism to slow down, which means that you may burn fewer calories throughout the day. Getting enough sleep ensures that your metabolism remains at an optimal level and helps you maintain a healthy body weight.

Helps Control Hormones

Proper sleep helps maintain balanced levels of hunger hormones such as ghrelin and leptin, which regulate appetite and food intake, respectively. Research has also shown that lack of sleep can increase the production of cortisol - a stress hormone which is linked to increased fat storage around the midsection in particular.

Improving your sleep hygiene with habits like avoiding screen time before bed, having a consistent bedtime routine, and avoiding caffeine close to bedtime will help ensure you get enough quality rest so you can reach your target weight faster!

Who Holds You Accountable?

Fri, 27 Sep 2024 04:00:00 -0500

We are proud of our clients and their achievement around their fitness goals. One great trick on this path is the effect that people can have with social support and working out with others. So, in that quest - who is helping you and who are you helping in addition to yourself?

Studies have shown that people who train with someone compared to training alone are more likely to stick with it long term and achieve their goals. Is there someone who needs to exercise, you can help or maybe just want to spend a bit more quality time with?

Beyond achieving your goals, you also get to socialize, help and support someone you care about, as well as usually work a bit harder and be more consistent with exercise. Additionally, some of the best times in the Fitness Together studios are found in our small group and semi-private training.

And of course, all the trainers here at Fitness Together want to set you and your partner up to be as successful as possible. One of our 5 core values is to get clients fitness results.

We all know what it means to be accountable, but are you ACTUALLY holding yourself accountable? Have you been feeling stagnant in the process of achieving your goals? While this is YOUR journey - there are people showing up for you DAILY to see you succeed.

Beyond yourself and your trainers here at Fitness Together, think about 2-3 people in your life that can help hold you accountable.

Does this person’s goals align with yours?
Will this person push you as much as you push them?
Is this person honest with you, even when you may not want to hear the truth?

This is just a small list of factors you may want to consider when finding an accountability partner.

So, grab that person in your life that will hold you accountable and book a semi-private session! Struggling to find someone? Join in on our small group training classes to meet new people, and hold each other accountable to show up for class!

The Mindset of Wild Health and Vitality

Tue, 24 Sep 2024 04:00:00 -0500

An elementary concept is that some types of fitness programs should be a simple staple of life, like managing a career, finances and parenting. Yet, many get a bit lost and have trouble with starting or maintaining this habit consistently and long term. The personal trainer’s tool for this is the practice of goal setting.

So, like growing in your job, planning for retirement or raising happy, smart kids, consider how a few goals and check-ins on where and how your fitness is going will keep you on track with long-term investments in your health and vitality.

We have 60+ year old clients who ski expert slopes, others who avidly hike, and more. All activities where fitness yields more enjoyment while they feel better, stronger and more energetic.

Reinforce your why, keep the vision for your daily health and think in terms of not just adding to your lifespan but improving your health span. How long in your life will you remain healthy, active and vibrant?

Think of the daily small steps. Don’t underestimate the simple things you can do daily like better meal choices, better recovery including sleep, managing stress or figuring out what revitalizes you. Track these things daily, if you miss, pick it right back up, you will win.

If you are a numbers person or like a hard date, use things like an electronic tracker, the Apple Watch, Garmin or simple Fitbit etc. If you track your steps you will walk more.

Establish standards - trainers love this - how many pushups should you do, how long does it take you to walk a mile or two. How many times per week are you going to make the crucial time for yourself to workout?

Fitness Together offers a variety of ways to measure - some are hard data, some are 1 - 10 subjective scales and some are event based like fitting into your college clothes or just looking fabulous for the graduation or wedding. Keeping all those motivators in your mind will keep you going both today and in the future. Don’t worry we will remember, ask, and celebrate your victories.

So two simple layers to this tracking - have a goal, some of the best results come from the “I want to exercise regularly” mindset. And second, keep that goal, your why, present in your life, write it down on a sticky note or tell a friend. Hold yourself accountable and we’ll see you get healthier consistently and for the long haul!

Understanding Diabetes

Tue, 24 Sep 2024 04:00:00 -0500

There are two different forms of Diabetes - Type 1 and Type 2. Diabetes can be a very complex health condition. First, let's go over an important aspect to help better understand this complex disease. Insulin is a hormone that we all produce that helps our body keep our blood glucose levels in a normal range. Insulin is made in the pancreas then released into the bloodstream to help provide us with energy daily.

Type 1 diabetes is an autoimmune disease. With someone who has Type 1 Diabetes, their immune system is attacking their own body. In Type 1 Diabetes, the pancreas is unable to produce insulin. This is because the insulin producing cells in the pancreas are what is being attacked.

Type 2 Diabetes is NOT an autoimmune disease. When someone is diagnosed with Type 2 Diabetes, it is because their body has become insulin resistant and the pancreas stops producing as much insulin as it used to.

There are many differences between both types of diabetes. The biggest one being that Type 1 has no cure, but Type 2 can be controlled and prevented as long as you are following the proper steps like eating healthy, exercising, and maintaining a healthy weight. While Type 1 is completely out of your control, there are devices such as insulin pumps and daily injections that can help manage the disease.

If you have caught yourself living with some unhealthy lifestyle choices, it is important to start turning that around now. As we age, our chance of becoming a Type 2 diabetic increases significantly if a healthy lifestyle—in all aspects—is not being met.

Are We Still Burning Calories After A Workout?

Fri, 20 Sep 2024 04:00:00 -0500

Metabolic Expenditure, 3 terms that you should know

The 3 big parts to understanding and burning more calories

Improve your body composition by understanding calorie burn

We all know by now, that your body is always burning calories - even while you are sleeping. But, are we only burning extra calories during our workout? The simple answer is no.

There are many different, complex factors that determine how many calories we burn while at rest and while active. Likewise, there are other complex factors that go into calorie burning. The key phrases we are going to focus on are

energy expenditure
resting energy expenditure
post-exercise oxygen consumption (EPOC)

Energy expenditure is the scientific term that describes the total amount of calories your body burns while exercising, and while at rest throughout each day (not including being asleep) so total calories you burn per day.

Resting energy expenditure, is how many calories you are burning while COMPLETELY at rest (sleeping). Both of these components make up what is known as your total energy expenditure. It has been found that your resting energy expenditure is the biggest component of your total energy expenditure each day.

Post-exercise oxygen consumption, also known as EPOC refers to the body's ability to burn calories at a higher rate after exercise. This is commonly known as the “after-burn effect”. EPOC can last in the body anywhere from 30 - 180 minutes post - exercise, trying to get your body back to its resting state. So, how do you know how much EPOC your body is using after a workout? It all depends on the intensity of your workout. A higher intensity workout like compound exercises, heavy weights, and cardio requires the body to use more oxygen. This will inherently keep EPOC working in the body for longer.

What Is Pre-Diabetes?

Thu, 19 Sep 2024 04:00:00 -0500

According to the CDC, 1 in 3 US adults are pre-diabetic. Pre-diabetes is when your blood sugar levels are higher than “normal”, but not high enough to be considered a diabetic. Being pre-diabetic is a serious health condition, and should be controlled as quickly as possible to prevent becoming a type 2 diabetic.

There are 3 different ways your doctor can determine if you are pre-diabetic. The first way is commonly known as the A1C test. This test can see what your blood sugar has been over the past 2 months. The normal range for healthy results in this test is below 5.7%. If your level falls between the range of 5.7% - 6.4% you would be considered pre-diabetic.

The second test used is called the glucose tolerance test. For this test, patients will drink a glucose (sugar) drink and wait a certain period of time (usually around 30 minutes). Once the drink is in your bloodstream, a result of 149 - 199 mg/dL would be considered pre-diabetic.

The last test used is the fasting blood sugar test. Doctors will ask you not to eat or drink before the test and draw blood. If your level reads between 100 - 125 mg/dL you would be pre-diabetic. Anything reading 99 ml/dL or below is considered normal.

The best ways to prevent becoming pre-diabetic is losing weight, exercising, and eating healthy. There are more factors that go into becoming pre-diabetic, but if you are able to manage these 3 concepts, you could set yourself up for major success.

In addition to improving overall health, exercise plays a major role in preventing becoming pre-diabetic by assisting with weight management AND naturally lowering your blood glucose level. Studies have also shown that light exercise such as walking after meals reduces blood sugar.

Fat Blasting Workouts!

Tue, 17 Sep 2024 04:00:00 -0500

We know that a leaner, healthier body provides true health and aesthetic benefits. The more progress towards getting leaner and healthier over time, the better off for longevity and vitality. Most of us have learned through experience that quick fixes only lead to more long-term challenges. An alternative would be the daily habits that promote better body composition, allowing for long-term results.

There are lots of names for the principle of losing body fat and for maintaining muscle mass. The bottom line is, you are far healthier losing body fat AND gaining or maintaining lean mass. Don’t let getting leaner and staying lean be a confusing and frustrating journey!

So what are some quick and simple steps to blast calories daily and maintain muscle while lowering your body fat percentage?

Performing compound exercises like deadlifts, kettlebell swings, loaded carries, or a curl to press burn more calories because more muscles are involved.

Additionally, it is well accepted that strength exercises that raise your heart rate and cause some cardiovascular work, burn more calories during the workout, and raise your metabolic rate for several hours post exercise.

Take advantage of cardio, getting in 20–30 minutes of cardio early in your day, before food is considered “fasted” cardio. It tends to burn more calories as well as upping your metabolism.

Try walking after meals, especially in the evening. This tends to lower blood sugar and keep the metabolism going. This does not have to be much. About 20 minutes is great and a good time to unwind from your day.

Many fitness experts agree that we are simply trying to shift the equation - calories in vs. calories out, into a deficit. So moving more is the ultimate trick. Losing weight is best when losing fat, not muscle. Lean mass (muscle) has so many health benefits, including improving bone density, boosting metabolism and energy as well as performing daily living activities.

Establishing a lifestyle of health and fitness does not have to be overwhelming. It’s simply about knowing and addressing where the habits of improvement can be inserted easily into your daily activities for immediate short and long term fat loss.

Get the Most Out of Fall With a Fitness Bucket List

Sun, 15 Sep 2024 06:00:00 -0500

When the leaves begin to change, it’s easy to get into the mentality of putting your fitness goals off until the coming New Year. That being said, there’s no reason to wait! The Fitness Together® brand has plenty of time left in 2024, and using the remaining months of the year to work toward a new goal can be a fantastic way to make the most of your time.

This fall, Fitness Together studios’ personal training team members are here to help you boost your health this fall by helping you create your fall fitness bucket list. No matter what your health goal, a Fitness Together studio will be with you every step of the way as you work toward feeling your best.

This fall, create a bucket list for fitness goals to help motivate and spur you in to action.

Potential Bucket List Item #1: Become a Runner

Whether you dream of running a mile without having to stop for a walking break or you’ve got your eye on running a 10K in the coming months, there are many small steps that you can take as you work toward becoming a regular runner.

Add these items to your to-do list if you want to see your body evolve into a speed and distance machine:

Recognize the importance of warming up. According to Christine Luff, certified personal trainer for Verywell Fit, blood vessels dilate as you warm up before a run. After completing a warmup that includes static stretches and dynamic stretches, Luff recommends starting with a slow jog. “Allowing your heart rate to increase gradually is beneficial, rather than immediately demanding max heart output by jumping full speed into your running routine,” says Luff.
Remember, slow and steady wins the race. When you’re psyched about starting a running program, it can be tempting to lace up your shoes and light the world on fire with your first training run. Doing so, however, can do more harm than good. According to REI Co-Op, it’s a good idea to work your way up to walking briskly for half an hour before you add running to your routine.
Start tracking. Using an app like Strava or Runkeeper can help you keep your eyes open to trends and improvements in your training. While you can keep your data to yourself, you can also use these apps to connect with others at a similar training level, giving you a community of support that can help you reach your goals.
Talk with your trainer about strengthening and injury-prevention exercises. Whether you’re starting a training program for the first time or you’re ramping up your current regimen, it’s smart to talk with your trainer about how your sessions can support your running routine. Be sure to mention if you’ve experienced a running-related injury in the past so that they’re able to work with you to develop a preventative care plan.

Potential Bucket List Item #2: Improve Your Nutrition

If you, like so many people, have said, “I want to eat better,” a million times but aren’t sure how to actually put it into practice, here’s some tips. While cleaning up your eating sounds appealing, it can often be a little tricky to figure out what exactly you’re supposed to do to improve your diet.

Let’s take a look at some to-do list items you can add for this fall to get the most out of your nutrition plan.

Try one new produce item each week. Adding new fruits and veggies to your routine can help you get a wider variety of vitamins and nutrients, help your family try fun new recipes, and keep your tastebuds from getting bored with the same healthy options. If you have little ones, bring them to the store with you to choose a new fruit or veggie once in a while—they can be more likely to want to give it a try when they’ve picked it out themselves.
Focus on what you can add instead of what you can cut out. When you’re working to clean up your nutrition, it can be tough to figure out where to start. Focusing on the nutrient-dense foods that you can add—instead of thinking about what you have to cut out—can help keep your mind focused on all that you’re adding to your life by improving your eating habits.
Talk to a personal trainer. Working with a fitness pro can provide you with some insight into what type of nutrition plan is the right fit to support your goals. A personal trainer can provide you with guidance on when, what, and how much to eat, and can help you troubleshoot your nutrition plan when you hit fitness plateaus.
Learn to—truly—listen to what your body needs. Learning to understand your body’s needs can be a key part of improving your health. Paying attention to the foods that fuel your body and help you feel your best can provide insight into what foods are the right fit for you. An important note: listening to your body doesn’t mean eating everything that tastes good all of the time, rather, it means paying attention to what your body truly needs (for example, more rest instead of a regular afternoon latte).

Potential Bucket List Item #3: Make Meaningful Movement a Habit

When you’re pressed for time, it can be tough to fit meaningful movement into your daily schedule. Thankfully, there are small steps that you can take that will encourage you to stay on track—no matter how many items you have on the calendar this week.

Try these tips to add healthy, intentional movement to your day for the rest of 2024 and beyond:

Use a fitness tracker to note progress toward your daily goal. Current short-term research shows that people who wear fitness trackers get nearly an extra hour of physical activity each week, according to Harvard Health. Add an extra walk at lunch, take an extra lap around the block when you’re walking your dog at the end of the day, or spend a few extra minutes chasing your kiddos around the playground and watch your numbers soar.
Get curious about what type of movement you enjoy. The best workout is the one you’ll actually do. If you’re new to exercise, you’ve got tons of options to help you add movement to your life. There’s no need to commit to a single form of exercise! Working with a personal trainer, taking group fitness classes, trying at-home yoga, or heading into the great outdoors for a hike can all help you discover what kind of movement feels best for your body.
Treat exercise as an appointment. You wouldn’t cancel a doctor’s appointment, and it’s important that you don’t cancel your exercise appointments with yourself either. Whether you’re working with a personal trainer or you’re getting your workouts in on your own, get it on the calendar just like you would any other appointment (and don’t forget to enjoy the satisfaction of crossing it off of the list once it’s done!).
Make it a group effort. For some people, exercise is the perfect time for quiet reflection. For others, it’s a chance to socialize! If you fall into the latter category, making exercise a group effort can provide you with the mental, physical, and social wellness boosts that you need to feel your best. Think about joining a running or walking club, getting some friends together to hit up a group fitness class, or signing up for a sports club in your area.

Potential Bucket List Item #4: Incorporate Mindfulness

The concept of mindfulness is simple: it’s the ability to be fully in the present moment, aware, relaxed, and centered.

According to the National Library of Medicine, mindfulness has many benefits, including:

Improved focus
Fewer depressive symptoms
Stress reduction
Improved memory
Less emotional reactivity
Increased self-awareness
Increased relationship satisfaction

While it’s clear that mindfulness has a wide variety of benefits, today’s fast-paced world can make it tough to stay fully focused in the present. For most people, mindfulness is much easier said than done. That being said, taking some time to devote to mindfulness each day can help you begin to reap the benefits of staying in the present moment.

Some ways that you can incorporate mindfulness into your life include:

Set aside just a few minutes of time for mindfulness each day. If you’re new to the world of mindfulness, it can be a bit anxiety-provoking to sit quietly with your thoughts for an extended period of time. If this applies to you, starting with just a few (2-3) minutes of mindfulness can help you work your way up to longer sessions. Using grounding techniques—such as focusing on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste—can make it easier to keep your focus out of the past and future.
Find pockets in your day when you can go tech-free. It’s tough to focus on the present when you’re scrolling through your phone or have mindless TV playing in the background. Taking some time to go tech-free can help. Putting your phone on silent when you’re driving, taking some time to do household chores without distractions, or enjoying a walk with your partner, kids, friends, or pet without your phone can help you enjoy what’s happening in the real world.
Try a meditation or yoga class to clear your mind. There’s no reason to figure out mindfulness on your own! Signing up for a meditation workshop or yoga class can provide you with the guidance that you need to practice mindfulness regularly. If you’d prefer to check out meditation and yoga options at home, try the Calm app and Yoga with Adriene.
Find creative activities that support your mental health. It’s tough to focus on anything other than the present moment when you’re engaged in creative pursuits. Playing music, painting, drawing, sculpting, singing, and writing can all help you focus on and appreciate the present moment.

Potential Bucket List Item #5: Support Healthy Recovery with Great Sleep

Between back-to-school events, kids sports starting up, and work getting busier as you shift out of summer mode, the Fitness Together brand gets that it can be tough to add more items to your list this fall. Focusing on recovery and healthy sleep can give you the energy boost that you need to push forward, no matter how busy things become.

Some action items to include on your better-sleep plan can include:

Create a relaxing nighttime routine. It can be all-too-tempting to just crash into bed at the end of the day, scroll social media, and finally go to sleep when you can’t keep your eyes open any longer. Creating a healthy sleep routine, however, can set you up for sleep success. Turning off electronic devices about an hour before you go to bed, relaxing with a calming book or meditation practice, and keeping your room at a comfortably cool temperature can all make it easier for you to drift off at night.
Figure out the amount of sleep that works for you. Paying attention to the amount of sleep that makes you feel your best is key to developing the sleep routine that makes sense for your body. According to the National Institutes of Health, most adults need between 7 and 9 hours of sleep each night. Once you understand the amount of sleep that helps you feel your best, work to prioritize your sleep schedule as often as possible (including on the weekends).
Reach out for help if you need it. Some health conditions can make it tough to get the sleep that you need, and working with your doctor can help. If you’re trying to implement healthy sleep habits and are still having trouble falling asleep at night, talk with your doctor about setting up a sleep study so they can learn whether you’re having health issues that may be affecting your sleep.

Fitness Together Studio is Here to Help You Finish The Year Strong!

When you get started with a Fitness Together studio, an experienced personal training team member will work with you to create a personalized program to help you move toward your goals, whatever they may be. At each session, you’ll get to take a look at your progress and adjust your methods (if necessary). Getting fit is more fun when you do it with a team. A Fitness Together studio is with you every step of the way as you work to become the happiest, healthiest, version of yourself. Reach out today to learn more!

Make Your Goals SMART-er!

Mon, 09 Sep 2024 04:00:00 -0500

Do you have SMART goals? Let’s break each segment down to see if you do!

SMART is an acronym for Specific, Measurable, Attainable, Relevant, and Time-Bound. This is an easy way to stay on track with your goals as well as creating goals for yourself that aren’t too out of reach.

To start, you need to set a SPECIFIC goal. This needs to be a clear and precise goal. Right down what it is, why you want to achieve it, and how you will achieve it.

Next, you need to make your goal MEASURABLE. How are you going to track your progress? Making your goal measurable will help you stay consistent and monitor your progress.

Once you have figured out your goal and how you will measure it, you need to make sure this is something that is ACHIEVABLE for you! This is when you should be thinking about your current abilities, and if the goal you have set fits within your abilities while also pushing yourself.

Your goal should be RELEVANT to you. You should not be making a goal just because someone else is. Think about why this goal is important to you. Don’t think about why you “should” do it.

Lastly, your goal should be TIME-BOUND. Set a date you want to achieve your goal by, and stick with it. This can be hard for people to figure out because goals take time, and you want to be realistic with the time and resources you have.

Can You Have Too Many Electrolytes?

Wed, 28 Aug 2024 04:00:00 -0500

Staying hydrated is one of the most important things you can do for your body, but did you know you could become OVER hydrated? Electrolyte supplementation has recently become very popular, especially with the uptick in new drink powders that add flavor to water.

Electrolytes are minerals in your body that are essential to live. The 4 main types of minerals found in electrolytes are sodium, potassium, calcium, and magnesium. While you can get most of your electrolytes from your food and drinks, there are times when we do lack electrolytes, mainly after physical activity. This is when you should use supplements like Liquid IV’s to get the electrolytes you need into your body.

Everyone needs different amounts of electrolytes. No one is the same. Generally, it is recommended that people consume 1,500 - 2,300 milligrams of sodium, 2,600 - 3,400 milligrams of potassium, 310 - 420 milligrams of magnesium, and 1,000 - 1,200 milligrams of calcium DAILY.

So, what does each mineral do for your body? Well, replenishing your sodium is important because sodium is a major factor in the regulation of fluid balance and muscle contractions. Potassium is important for fluid balance and muscle contractions, but even more so, it is important for maintaining your blood pressure. Magnesium is important because it is the main factor of energy production in the body. Calcium, as we all know, is most important for our bone health, it also helps with nerve transmission and blood clotting.

How do you know if you need to supplement your electrolytes? If you exercise a lot or just sweat a lot, or if your doctor has told you to supplement your electrolytes, you should do so. But, the “average” person tends to not have to do this, because as long as your diet is balanced, you should be receiving enough of your electrolytes through your food.

Electrolyte toxicity is REAL, and anyone can easily have this happen to them if they consume too many electrolytes. Electrolyte toxicity happens when you have too many electrolytes in your bloodstream, causing your body to become unbalanced. While this should not be taken lightly as it can be deadly, some more serious health issues it can lead to are high blood pressure, kidney disease, and heart issues.

The bottom line is, like any other supplement, you should talk to your health care provider before starting it. You may think you need supplementation when you really don’t.

Are You Eating the Rainbow?

Fri, 23 Aug 2024 04:00:00 -0500

Are you eating the rainbow every day? I know it’s hard. Let’s divide up the rainbow into groups to learn why it is so important to eat the rainbow every day.

Red, Orange, and Yellow foods contain what we call our Carotenoids. Carotenoids are produced by plants, causing the plant to have its color. So why is this important for the human body? Carotenoids give the human body important antioxidants, vitamins, and strengthen your immune system. It is also important for our eye health, reducing inflammation, and has even been shown to reduce the risk of certain cancers,

Green foods contain Chlorophyll. Chlorophyll is the pigment that makes some of our plants and veggies green. Chlorophyll is important because it contains antioxidant properties that protect our cells, and has also been shown to have anti-mutagenic and anti-cancer properties.

Dark Red, Purple, Blue, and Black foods contain Flavonoids. Flavonoids are chemical compounds found in plants that have been shown to have many medical benefits. Some of these benefits include a reduction in the risk of developing diabetes and heart disease, and have also been shown to improve cholesterol panels and visual health.

Below are some examples of foods you can include, but remember there are plenty more options beyond this list:

Carotenoids - corn, orange bell peppers, tomatoes, watermelon, grapefruit, cantaloupe, and carrots

Chlorophyll - spinach, green beans, peas, broccoli, brussels sprouts, asparagus, and kale

Flavonoids - berries, onions, dark chocolate, red wine, apples, olives, whole grains, and legumes

Are Your Pillars Balanced?

Wed, 21 Aug 2024 04:00:00 -0500

Have you ever heard of the 3 pillars of the health triangle? While you may not have heard of them combined into a triangle, I can promise you that you have heard of them.

The 3 pillars of the health triangle include physical, mental, and social well-being. Now, before we break these 3 down individually, what do we all know about equilateral triangles? That’s right! They have 3 equal sides! Just like the 3 pillars, they all have equal importance.

While all 3 pillars are categorized separately, it is important to note that they all work together, and impact each other.

The pillar of physical health does not just include exercise. It also includes nutrition, sleep, and the presence of disease, health issues, or injury. In more simple terms, not only does physical health include how well your body moves, but it also includes the state of your body's condition.

The pillar of mental health tends to be a suppressed topic that many don’t like to talk about. While it is important to talk about, it doesn’t always need to have a “negative” connotation associated with it. Mental health can also be a POSITIVE in your life. Having good relationships, loving yourself, managing stress levels, having positive emotions while also balancing the negative emotions that come with life. While all of those factors are positive factors in mental health, reversing all of those aspects can also create negative mental health concerns. Learning how to properly manage them instead of suppressing them is very important in maintaining your health. Never be afraid to speak up or seek professional help.

Lastly, the pillar of social health tends to be the most “neglected”. Social health refers to how good your relationships with others are, and also the quality of those relationships. Who is in your support system? How do you manage these relationships? No relationship is perfect, but knowing how to properly manage them when they have their negative parts is important. It is also important to remember quality over quantity - it doesn’t matter how many people are in your circle, what matters is how you are being treated.

Like any other object in life that needs to be balanced, if one pillar of this triangle lacks more than the other, then the 2 other sides will decline as well. Take a moment to reflect if your 3 pillars are equal. If not, where are you lacking, and how can it be fixed?

Strength AND Conditioning

Fri, 16 Aug 2024 04:00:00 -0500

You’ve heard of Strength & Conditioning and have likely done some form of it. But, how many of us tend to focus only on the strength part? Hands up, come on, I know you have!

Strength training tends to be more enjoyable for MOST of us, but we do need the conditioning aspect too, for our health! So let’s talk about the often overlooked Conditioning side of Strength & Conditioning.

An in-depth understanding of conditioning methods and the science behind building elite conditioning will help you get better results in your workouts! Here are 4 methods to utilize for the conditioning side of your workouts:

Cardiac Power Intervals

If you’re looking to improve oxygen delivery at higher intensities and contractility of the cardiac muscle, cardiac power intervals can help you do both; here’s how to use them:

➡️Effort: 60-120 seconds

➡️Intensity: Hard

➡️Rest: 2-5 minutes or HR recovery to 120-130

➡️Volume: 4-12 efforts/rounds per session

An example here might be Spin Bike 1:30 on, 3:30 off, x6 efforts/rounds

Threshold Training

If you’re looking to increase your lactate threshold, threshold training can help you do just that; here’s how to use it:

➡️Effort: 3-10 minutes

➡️Intensity: Anaerobic threshold +/- 5 beats per minute

➡️Rest: 1-3 minutes

➡️Volume: 2-5 efforts/rounds per session

An example here might be Running 8:00 on, 2:00 off, x4 efforts/rounds

It's Time for a Fresh Fall Start!

Thu, 15 Aug 2024 06:00:00 -0500

The evenings aren’t quite so hot anymore, kiddos are coming home with an oddly specific list of school supplies, and summer vacation is a lovely memory that’s becoming more distant by the day. Autumn is just around the corner, and it’s the perfect time to rev up your health journey.

At the Fitness Together® brand, that back-to-school season is exciting! It’s the perfect time for a fresh start into the studios, and harnessing that boost of energy that fall brings to help you get back on track after a laid-back summer.

Whether you’re ready to dive back into regular sessions with your trainer or you’re just beginning to toss around the idea of working out, Fitness Together studios are here to help you get back to fit this fall. Let’s take a look at some of the ways you can start fall on the right foot so that you can finish 2024 strong.

Break Out Your Calendar

There’s something fantastic about opening a fresh planner or notebook and penciling in your goals, workouts, and times to meal prep. Fall is the perfect time to dive back into planning your weeks in a way that supports your goals.

If you already have a calendar you like, fantastic. If you need a new one to support you as you head toward your goals, there’s no time like the present to head to the school supply aisle and pick something that suits your fancy.

To support your wellness journey, be sure to pencil in the following activities.

Grocery shopping

Whether you love a leisurely stroll through the grocery store or you’re more of an order-online-and-go shopper, setting aside a little bit of time for grocery shopping each week is a smart way to save money and stock your fridge and pantry with healthy options. Keeping an eye on what fruits and vegetables are in season can help you choose budget-smart healthy options that will taste amazing.

Meal prep times

You’ve stocked your fridge with foods that support your health—now, it’s key to set aside the time necessary to transform your purchases into delicious meals that you and your family will look forward to. If you’re new to the process of meal prepping (or are just ready for some fresh ideas), check out this easy-to-use website that allows you to check off the ingredients that you have in your fridge to generate recipes that don’t require you to make one more trip to the store. Set aside an hour or two once or twice a week to prepare proteins, slow cooker meals, and chop fruit and veggies so they’re ready to use.

Goal deadlines

There’s a saying: that a goal without a deadline is just a dream. Fitness Together studios are here to help you turn your dreams into realistic, achievable goals. If you’ve felt a little lackluster in your fitness journey lately, talk with your personal trainer about setting a new goal. Whether you’re looking to improve your flexibility to prevent injury or you want to hit your healthiest weight, your personal trainer can help. Once you know where you’re headed, create a deadline for your goal, and slap it on the calendar so you can feel your excitement build with every step you take to crush it.

Exercise

Scheduling your personal training sessions, workout classes, and at-home workouts can help you see visual proof that exercise isn’t optional. When you see your workouts on your calendar, you’re far less likely to schedule something else in that time slot, allowing you to keep your self-care at the forefront of your mind, where it belongs.

Remember the Healthy Comfort Foods You Love

While summer is the time for fresh salads, chilly fruit bowls, and honey-drizzled yogurt parfaits, autumn brings unbeatable cozy deliciousness that will fuel your workouts as the temperatures begin to drop. Check out this amazing pumpkin soup recipe, this classic chili recipe that’s as perfect for a rainy fall evening as it is for a sunny day of tailgating, and this garlic & herb turkey roulade recipe that will get you excited for Thanksgiving.

Fall fruits and vegetables like apples, pumpkin, squash, collard greens, and yams tend to last longer than the berries, melons, peaches, and tomatoes of summer, making it easier to eat in-season. Fall produce also lends itself more easily to bulk cooking, so you’ll be able to shorten your meal prep time or more easily create healthy dishes to serve a hungry crowd.

Work With a Professional

You don’t have to figure out how to get back on the wagon on your own—that’s what the pros are for. Working with a personal trainer and/or registered dietitian can give you the encouragement and support you need going forward.

Often, working with a fitness or nutrition professional can provide you with the unbiased, objective outlook that you need to make progress. Your personal trainer or dietitian will be there to provide you with ongoing support every step of the way. Whether you’ve stuck to your plan this summer or you’re curious about how to get back on track, your personal trainer or dietitian will provide you with the support, care, and action items that you need to get where you want to go.

Recommit to Tracking

Tracking your nutrition and workouts is a fantastic way to keep yourself accountable and make sure that you’re staying on track toward your goals. Over the summer, it’s easy to get off track. Between family picnics, graduation parties, and neighborhood BBQs, the “I’ll track it later mindset” is easy to fall into, and it’s also easy to fix.

If you’re struggling to remember to track your food, try these tips to help you get back in the groove:

Switch up your method. If you usually use an app, try the paper-and-pen method of tracking your food. Set a reminder on your phone to do so a few times each day until you get back into the habit.
Find accountability. Whether you ask your personal trainer, a friend, a family member, or a dietitian to help you stick to your tracking habit, having someone hold you accountable can help you stick to daily tracking.
Incorporate tracking into your goals. When you make a new goal, establish the action steps you’ll need to take to get there. If this includes tracking your food and your workouts, you may be able to shift your viewpoint from seeing tracking as one more thing to have to do to seeing it as a way to move closer to your ultimate health goals.

Set End-of-Year Goals

Believe it or not, 2025 is just around the corner, but there’s no need to wait for the new year to recommit to your fitness goals! Your personal trainer is here to help you make the most of the end of 2024.

If you’ve fallen off track over the summer, no worries—Fitness Together studios are here to help. There are ebbs and flows to every fitness journey. All that matters is that you get back up and keep trying. Be transparent with your personal trainer about your goals, and together, you’ll be able to work as a team to help you get where you want to go, one session at a time.

Fall Into Fitness Together!

At the Fitness Together brand, helping you reach your fitness goals is top priority, no matter where you’re at. Whether you’re interested in hitting strength goals, are working to achieve a certain aesthetic, or simply want to feel great. When you work with trainers at Fitness Together studios, you’ll have the positive, uplifting support that you need to persevere no matter what life brings your way. Reach out to your local Fitness Together studio today to learn more and schedule your first session!

Staying Motivated to Exercise

Thu, 15 Aug 2024 04:00:00 -0500

The hardest part is walking through the doors. It’s not easy but you CAN do it!

Is your life just too hectic right now? Have you had bad experiences in the past? Do you have unrealistic expectations? These are all normal things to have, but there is still time for you to take care of yourself and get back into exercise.

In 2 weeks you will feel it, in 4 weeks others will see it, in 6 weeks you will see it. This is the general rule of thumb when it comes to your fitness results. Nothing is instantaneous. Being realistic is the first step to success. While the physical benefits of exercise can take a while to notice, the mental aspect can be much more apparent. With a noticeable boost in your stress and mood, this can be attributed to the endorphins being released in your brain. Physical activity is also known to provide better sleep for those who are active compared to those who are not.

Who wouldn’t want to sleep better, feel better, and even look better!

Let’s see where your priorities are. Is your health one of your top priorities? Do you think fitness is a chore? Thinking you don’t have any time? Well, all of those negative thoughts can be changed into positive ones. Your personal health and fitness should be pretty high on your priority list. If not, you will never stick to your goals, and will end up falling short most of the time. If you aren’t doing it for yourself, then who are you doing it for? Fitness should never be seen as a chore. In fact, just changing one word from “I have to exercise” to “I get to exercise” can change someone's perspective. Ever miss a scheduled doctor's appointment, or a night out with friends? If you answered no, then why would you miss a workout? If you find time and put it on your schedule as an appointment for yourself, you are less likely to skip it. Tip: by scheduling a workout at relatively the same time each day, you are more likely to stick to it and show up.

Some more ways to stick to working out are finding an accountability buddy, using a tracking device to see progress, keeping a variety of different exercises so that nothing is boring, and you can continue to have fun!

This Is Your Brain On Fitness

Wed, 14 Aug 2024 04:00:00 -0500

As we age, so does our brain, causing some very important everyday functions to decline. Some of these functions include memory, attention span, concentration, problem-solving, and decision-making. Studies have shown that older adults who do physical activity have less of a decline in brain function compared to those who don’t exercise. No one is saying you need to compete in a marathon or a triathlon. All you need is about 3 days a week at a moderate intensity, doing both aerobic and resistance training to see results.

Your frontal lobe, which is obviously located in the front of your brain, is said to be the most important part of your brain. Many say this because your frontal lobe is what controls your body to get through the day. We call our daily tasks “activities of daily living”, and you also have your “executive functions” that the frontal lobe also controls. Activities of daily living and executive functions go hand in hand with each other. Some examples of these would be movement, emotions, behavior, and awareness.

Apart from the physical differences that we can see when it comes to improving the brain's health, exercise also improves the cellular and molecular mechanisms in the brain. Molecularly, exercise helps provide an increase in synaptic plasticity and memory. It has also been shown to improve vascular health. Cellularly, exercise helps in the development of new neurons and synaptogenesis, which is the formation of synapses (this is how your neurons communicate with each other).

So, what should you be doing to see these improvements in your life? Move your body! You don’t need to do the most intense exercise ever. In fact, going on a walk around the neighborhood will start this process for you! Make your exercises fun and enjoyable, take your dog with you on a walk, and bring a friend with you to the gym!

Are Whole Grains Always Best?

Fri, 09 Aug 2024 04:00:00 -0500

“Whole grains are always better than refined grains.”

As nutrition maxims go, this one seems pretty rock solid. Almost everyone agrees with it, no matter what their nutrition camp. (This is true even if said camp is anti-grain.)

But is it really a universal food truth—one that applies to everyone, all the time?

No.

That might be an unpopular take.

After all, whole grains are closer to a whole food than the refined kind.

Unlike refined grains, they preserve the nutrition-packed bran and germ—which contain phytonutrients, antioxidants, vitamins, minerals, and fiber.

And that provides a host of benefits.

Whole grains…

✅Are rich in fiber, vitamins, minerals, and phytonutrients

✅May reduce risk for diabetes, cancer, and heart disease

✅Protect against inflammation

✅Are satisfying

✅ Improve digestion and overall gut health

Make no mistake:

You shouldn’t necessarily throw out your sprouted grain bread for Wonder.

Nor is this a suggestion that refined grains are just as nutritious as whole grains.

HOWEVER: While whole grains are usually a better choice than refined grains, it’s not as straightforward as many people think.

It all depends on who’s doing the eating—and their goals, preferences, and health status.

There’s a flip side, though: For certain folks, under certain conditions, refined grains can actually offer advantages over whole grains.

That’s because refined grains…

✅May be fortified with vitamins, fiber, and protein

✅Are easier to digest

✅Can be easier or quicker to prepare

✅Are more palatable for some people

✅Maybe an important part of food culture, such as pasta in Italy, baguettes in France, or white rice in Japan

Quick Takeaways

▶️If you want to lose fat, consume whole grains most of the time. They’ll help you feel full longer.

▶️If you’re trying to pack on muscle, allow for some refined grains, especially if you’re struggling to eat enough.

▶️If you’re recovering from a stomach bug, use refined white rice or toast to settle your stomach.

▶️If you have GI issues, such as IBS, research shows whole grains are generally well-tolerated, except during flare-ups (when refined grains may be less aggravating).

▶️ If your diet is mostly (80-90 percent) whole food, there’s probably room for refined grains if you enjoy them.

Myth vs. fact

Thu, 08 Aug 2024 04:00:00 -0500

There are lots of myths and facts circulating in regard to health and fitness. Let’s break down a couple of myths and see why they are not accurate!

Myth #1 - No Pain No Gain:

We’ve all heard the infamous phrase! In reality, pain during any type of exercise is never good. While you may experience muscle soreness after a session, especially if you have a new program, pain should not be involved. In fact, a lot of the time, you may not even feel anything during or after a workout and that is okay! Just because your body still feels “normal”, doesn’t mean you didn’t work hard enough!

Myth #2 - I Exercised, Let’s Eat:

While it is super important to fuel your body both pre- and post-exercise, there is a right and a wrong way to go about doing this. We aren’t saying that you need to count your calories or macros, but it is important to be aware and make smarter decisions. For example, no one should be heading to the McDonald’s drive-through after a workout session. Instead, try to pick a healthier option like a protein-packed smoothie. If you have a little extra time on your hands, head home and cook yourself an omelet or even a turkey and cheese sandwich, there are so many options out there! There is no need to be fancy, just being more self-aware of what you are putting into your body can make a huge difference.

Myth #3: You Can Target Fat Loss:

Unfortunately, we aren’t lucky enough to be able to pick where we lose our fat from. Stomach fat is the most popular area on the body people want to lose fat from. While you can decide to do a lot of core exercises to try and “target” fat loss in the stomach, a lot more factors come into play. In order to achieve your goals, you need to list them out and make them realistic for your lifestyle. On top of weight training, you should also include cardio and proper nutrition in your day-to-day life. But, do not overwhelm yourself and make all these changes at once. That can actually set you up for failure. Start slow, and work your way up in order to be more successful in your journey!

While your journey to success may seem overwhelming, the hardest part is getting started. We are here to make everything easier for you! No one's journey looks the same, and no journey happens linearly, it is always a wavy curve full of ups and downs. Our trainers are here to support you and guide you through your goals. Let’s get the hardest part out of the way now. Click the link below to email us to set up a fitness assessment to get started!

Managing Metabolism

Wed, 31 Jul 2024 04:00:00 -0500

We’ve all heard of metabolism, but do you really know what it is? In simple terms, all metabolism is are all the chemical reactions happening in your body to give you the energy you need for survival. But, if we look deeper into metabolism, it is a lot more complex than it seems.

As we age, our metabolism ages with us, but there are ways that you can help your body increase your metabolism as you get older. The more effort we put into increasing our metabolism, the more things we will be able to do as we age!

So, what chemical reactions are happening in our body from metabolism? First and foremost, metabolism is what converts food into energy; this is where we get our energy for our day. Metabolism also helps form our food into what are called essential compounds. Essential compounds also known as organic compounds are what help keep us alive. Some examples of our essential compounds are proteins, carbohydrates, lipids, nucleic acids, and high-energy compounds.

To know how much energy you use each day, you need to find your metabolic rate. This is how many calories are used each day. To figure out what your metabolic rate should be vs. what it currently is, you can either do a very long math equation OR you can step on our InBody machine, and it will do all the math for you!

The higher your metabolic rate is, the more quickly your body works at burning calories through metabolism. While this number is influenced by things out of our control, like age and gender, there are some things you can do that can impact your metabolic rate.

Our nutrition plays a major role in our metabolism. Skipping a meal, whether accidentally or purposefully, can drastically slow down your metabolism because your body then has to work in overdrive to conserve energy. Skipping breakfast, again accidentally or purposely, can slow your metabolism because you will be hungry later in the day, causing you to overeat, which in turn slows your metabolism.

We all love our carbs and there is no denying that, but protein should be your most consumed macronutrient. This is because protein has the highest thermic effect out of the 3 macronutrients. Having the highest thermic effect causes proteins to take the longest time for your body to digest. In turn, with protein taking the longest to digest, it makes your body feel more full for a longer period of time than carbs and fats.

Many people are under the impression that just doing more cardio will increase their metabolism. While cardio is an important factor in increasing metabolism, strength training also plays a major role in it. The more muscle your body has, the more calories your body can burn while at rest.

Lastly, your quality and quantity of sleep impacts your metabolism. Sleep plays such a big role in metabolism because your body has natural “rhythms” that occur, like your metabolism. If you lack sleep or don’t get the quality sleep you need, you will find yourself feeling sluggish and hungry, because your metabolism has to work extra hard.

Stop Drinking Your Calories-The Trick For Faster Weight Loss

Fri, 26 Jul 2024 04:00:00 -0500

Many drinks, whether they are alcoholic or not, can contain a lot of calories, too much sugar, and unhealthy ingredients. There is little to no nutritional value when it comes to your “fun” beverages.

To give you a relative idea:

A 12oz can of Coca-Cola contains 140 calories

A grande (medium) iced latte from Starbucks contains 130 calories

5 fl oz of red wine contains 125 calories

20 oz Strawberry X-Tream smoothie from Smoothie King contains 300 calories

Your iced latte in the morning, your Coca-Cola with lunch, your glass of wine with dinner, and your smoothie for dessert all add up to a total of 695 calories in 1 day.

On average, depending on your goals, weight, height, and age, people are recommended to consume around 2,000 calories a day. So, the 695 calories you consume just from your drinks takes up a big chunk of your daily caloric intake.

On top of the added calories, drinking your “fun” drinks can put you at risk of health concerns like weight gain, diabetes, nutrient deficiency, and changes in blood sugar levels.

It is okay to have the drinks that you enjoy from time to time in moderation, but daily consumption of these drinks can negatively impact your health drastically. Ideally, the majority of what you drink should be water! It is so important that you keep your body hydrated all day every day, and get your nutrients from food not beverages.

Some ways to help you make some changes are to read the labels, dilute your sugary juices with water, pick the unsweetened tea over the sweet tea, reach for the diet coke over the regular coke, make your smoothies at home so you know what is going in them, and limit how many alcoholic drinks you have each week.

Just like watching what you are eating, you should also be watching what you are drinking. Go ahead and treat yourself on special occasions, but be aware of EVERYTHING you are consuming.

We All Hate It... Stubborn Belly Fat

Wed, 24 Jul 2024 04:00:00 -0500

Belly fat is the hardest fat to lose in the body even if you are doing everything right! It is also important to remember that you don’t get to pick where you lose fat from. But, there are ways for you to see greater results if you are doing ALL the right things.

There are 2 different types of fat - subcutaneous and visceral.

Subcutaneous fat is the fat that you can “see”. You can pinch your skin and the “extra” skin you are seeing and feeling is subcutaneous fat. This fat lives right beneath your skin.

Visceral fat is what we all know as “stubborn belly fat”. Visceral fat lives underneath your abdominal wall. The main reason we have visceral fat is to protect our internal organs. Too much visceral fat can cause you to have stubborn belly fat, but more importantly, it puts people at higher risk for health issues.

Ditch all of those supplements that claim they “burn belly fat” because they are lying to you! You need to eat properly and exercise properly on a regular consistent basis. Visceral fat requires you to put in the extra work if you want to lose it!

Are you exercising at least 3 times a week? Are you getting it 8,000–10,000 steps per day? Are you training at the proper intensity for your goals? Are you exercising outside your scheduled sessions? If you answer no to any of those questions, we need to help you get back on track so that your goals are achievable.

Doing all the right exercises, but not eating the proper things or getting the right amount of nutrients can negatively impact your progress. First, realizing that you don’t need to “diet” to lose weight is a huge obstacle. Everyone is different, and what you need to properly fuel your body and achieve your goals, can be completely different from the person next to you.

Are you getting the quality sleep your body needs every night? Not only do you need 7–8 hours of sleep every night, but the quality of those hours is just as important. Many don’t realize it, but the quality of your sleep plays a major role in how your health goals are impacted.

Why Is VO2Max So Important?

Fri, 19 Jul 2024 04:00:00 -0500

Do you know what VO2 Max is? VO2 Max is the maximum amount of oxygen your body can use during intense exercise. It is important to have a high VO2 Max because it will improve your fitness levels and your overall health. Starting as early as the age of 30, your cardiac output, muscle mass, and lung capacity all decline. Making sure you continue to improve your cardiovascular health is critical in maintaining your overall health. It is NEVER too late to get started.

You can increase your VO2 Max by doing a combination of aerobic training along with high-intensity interval training (HIIT).

Some examples of aerobic training that will help you increase your VO2 Max are walking, jogging, biking, and swimming. They all get your heart rate up, increase your stamina, and give you a stronger cardiovascular system.

When initially starting out, you should be doing aerobic exercise for 30 minutes 2–3 times per week at 60-70% of your heart rate maximum (HRM). To determine your heart rate maximum, subtract your age from 220. Then you will calculate what zone your heart rate should be in for a 60-70% workload. In this workload, you should still be able to maintain a conversation with someone while exercising. Try using a smartwatch to help you track your heart rate zones.

Example: For a person who is 65 years old

220-65= 155 (HRM)

60% of 155 = 93 HR

70% of 155 = 108.5 HR

Once you have developed your cardiovascular system, you can slowly increase the duration and intensity of your workouts. Just increasing the duration by an extra 5–10 minutes can have a huge impact on your cardiovascular health.

Making sure you are staying on a consistent routine is crucial for setting yourself up for success. Utilize a schedule and try to do your exercise at the same time each day. You can even incorporate different variations of your exercise to keep things fun and interesting!

Now, let's talk about incorporating HIIT workouts in with your aerobic training. HIIT workouts are when you do a mixture of short, very high intensity exercises, then an immediate rest or low intensity movement period. For example, you can do 60 seconds of sprinting then immediately go into a 60-second jog, repeating that pattern 20 times. As well as aerobic exercises, you can always mix up your HIIT exercises to make it more interesting. While you are training in a HR zone of 60-70% of your HRM for aerobic exercises, you should be training in a HR zone of 85-90% of your HRM when doing HIIT exercises.

Don’t have a smartwatch? That is okay! You can also use what we call a RPE scale (rate of perceived exertion). On a 1-10 scale, 10 is you can absolutely do no more, and 1 is the easiest thing you have ever done. Aerobic training should be in the 6-7 range while HIIT should be in the 8-9 range. You also need to remember that you MUST listen to your body. You know your body best, and it is important that you give it time to rest by having rest days and doing active recovery.

Not Eating Breakfast?

Thu, 18 Jul 2024 04:00:00 -0500

Breakfast has many health benefits that some people don’t even recognize. Breakfast can help reduce the risk of disease, manage blood sugar, improve energy, provide nourishment, control hunger, and improve concentration and productivity.

Breakfast is the most important meal of the day. So why do so many people skip it? Many say there is a lack of time, they forget, they aren’t hungry when they wake up, and that there are only so many things you can have for breakfast. But what if I told you there are easy ways to solve these problems?

Do you work early in the morning, usually rush out the door, or even just accidentally hit snooze on that alarm?

Try some grab and go breakfast ideas that require little to no cooking in the morning! Overnight oats can be meal prepped for the whole week in advance, you can even add protein powder to get extra nutrients. Toast a protein waffle and add some peanut butter on top for some more flavor. Pick up some breakfast sandwiches from the store and just pop them in the microwave on your way out the door.

Can’t remember to eat breakfast because life can just get crazy sometimes?

Set a reminder on your phone 10 minutes before you need to leave the house. You can even leave a note on your door reminding you before you leave.

A lot of people tend to not have much of an appetite when they wake up and that is okay!

You can always pack your breakfast to go. You can eat it on your drive to work or even when you get there, but it is important you eat it because your body needs the fuel from breakfast to get you through the day!

In a breakfast slump and find yourself eating the same thing each week?

There are plenty of ways to add variety into your breakfast to mix things up. Make sure you are using a variety of different fruits and grains to make sure you are getting the vitamins and minerals your body needs.

How To Form Healthy Habits

Thu, 18 Jul 2024 04:00:00 -0500

Healthy habits are important to incorporate into your everyday life. Whether in the office, at home, or in the gym, healthy habits can drastically improve your life. Changing your current lifestyle habits is no easy task!

Have you ever heard the phrase “Old habits die hard?”

Getting rid of your old unhealthy habits is not an easy process, and it takes time. It will also not go perfectly when you start. Do you have willpower, self-discipline, and motivation? In order to be successful in changing your habits, you need to be dedicated and know that it won’t happen overnight.

There are 4 different stages when it comes to changing your habits:

Contemplation
Preparation
Action
Maintenance

Adding healthy habits to your life will not only make you a healthier person, but also give you energy to get through the entire day. All your energy for each day comes from one source, but you aren’t able to dictate where that energy goes between work, home, kids, etc.

A few helpful tips:

Be realistic.
Focus on the important aspects.
Don’t be too hard on yourself.

What Fuels You Can Fuel Your Fitness: What’s Your Why?

Mon, 15 Jul 2024 06:00:00 -0500

Setting and achieving goals is a motivating, exciting part of the process of getting healthy—and at the Fitness Together® brand, the reason behind your desire to get fit matters. The brand believes that understanding your why is vital to creating a drive that stands the test of time.

Here, let’s explore why motivation is so important when it comes to keeping up with healthy habits, how to determine what makes you feel your best, how to begin the process of finding your why, and how a Fitness Together studio’s personal trainers work with you to create long-term habits that will keep you moving toward your strongest, healthiest self.

Motivation and Exercise: Here’s What Works.

There’s a large body of research around motivation and exercise, and much of it boils down to one thing: the vast majority of people who work out regularly are not motivated to do so every day.

But they do it anyway.

Here’s how:

They switch how they see their workouts. It can be hard to think about going to the studio or hitting the road for a jog morning after morning, and seeing exercise in a new light can help. Thinking about your time in the training studio as your hour to disconnect from your phone (and your work email) can help you see exercise as a time to get centered. Thinking about going for a family walk as a time to connect with your kids (instead of a way to get your steps in) can help you look forward to healthy movement. While getting healthy is the initial motivation for many people who start a workout program, thinking of the non-health-related benefits you get from your routine can help you stay on track.
They incentivize exercise. No, this isn’t about the idea of getting a manicure or a new pair of workout shoes after hitting a goal (although that can be fantastic, too). A recent study showed that having something to look forward to while exercising—such as listening to an audiobook—was one of the most effective ways to get people to work out. Creating a new workout playlist, making a point to stop at the farmer’s market near the studio on your way home, or looking forward to the sweet release of the foam roller after a tough sweat session can help you stay on track.
They get support. When your motivation dips, you can borrow some! Whether you’re working with a personal trainer, a friend, or you’re in a group exercise class, leaning on others who want you to succeed can help you stay the course when things get tough. A sense of community can keep you coming back on the days when you’d rather not lace up and get started. When you know someone is going to check in if you miss a class or a personal training session, it’s easier to get moving.

No matter how important your initial motivation to get fit feels in the moment that you step into the studio for the first time, it will wane—and that’s not your fault. It’s easy to get psyched for your workout when your why is fresh in your mind, but it’s not as easy when the early alarm is going off for the 79th time, the snooze button is calling, or you can’t think of anything you’d rather do less than trudge through rainy weather and get your workout in.

Thankfully, this is where your why can step in to save the day.

Finding the Why that Matters

A simple exercise of repeatedly asking yourself to dig into your why can help you discover the reasons why working out is so important to you.

It looks something like this:

Start by writing down your goal—for example, “I want to get stronger and lose 15 pounds.”
Next, ask yourself why. Your answer could be, “So I can fit into my old swimsuit when I’m on vacation this summer.”
Ask why again. You may come up with an answer like, “So I can feel comfortable and confident while enjoying time with my family.”
Keep digging until you get to the root of your why. You may land on something like, “So I can fully enjoy life without the weight of insecurity.”

While understanding your why may not necessarily have you bounding out of bed to dive head-first into exercise every day, understanding the root of what it means to you to stay on track can help keep you moving, even on days when excuses to deviate from your plan begin to creep into your mind.

Sustainable, Long-Term Change: How Studios Make It Happen

Your Fitness Together studio’s personal trainers work with you to create long-term changes that can stand the test of time. The brand believes that your lifestyle change has to be sustainable to be effective—if you’re creating habits you can stick with over time, the positive changes in your body and mind will also stick around over time. The reverse is also true—if you’re creating a workout schedule and nutrition plan that’s not sustainable, your results aren’t likely to last.

Starting with your why is a fantastic way to initiate long-term change. Some other ways to create sustainable habits include:

Choose movement that you enjoy. If you feel like you’re punishing yourself every time you exercise, you’re not likely to stick with it, no matter how strong your why. Working with a personal trainer can help you discover movement that helps you build and celebrate your strength.
Vary your workout intensity. No matter how determined you are to hit your goals, it’s important that you don’t go all-out every day. Soreness happens for a reason—the tiny tears that intense workouts create in your muscles need time to repair so that you can grow stronger. Pushing through when your body is telling you to rest does more harm than good. Follow your trainer’s advice when it comes to rest and low-intensity days.
Take it one step at a time. If your goal is to run a marathon one day, that’s fantastic! That being said, if you haven’t laced up your running shoes in years, it’s going to take some time to build up to that goal. Pushing yourself to the point where you feel challenged—not exhausted—will help you get where you want to go while reducing your risk of burnout and injury.

Find Your Why Get Started with a Fitness Together Studio Today.

Your personal trainer at a Fitness Together studio is excited to meet you! Together, you’ll work to discover your why, find your motivation, and create a sustainable plan that will help you achieve and keep the results that you’re looking for. Studios believe that a strong support team is vital when it comes to creating a lasting lifestyle change, and your local studio can’t wait to lift you up. Reach out today to schedule your first session!

Va-cay-sion - 5 tips to not lose your fitness

Fri, 12 Jul 2024 04:00:00 -0500

Is there anyone not on vacation in the summer months? - Almost all of our clients go away for a week or two during the year. We want to make sure that when you travel, take breaks and get away that you come back as fit and healthy as when you left.

Being on vacation does not mean stepping back on the great health and fitness routine that you work hard to maintain the rest of the year. Your time away can be an opportunity to mix fitness up by combining rest and recovery with some new activity to refresh and revive your fitness.

First line of defense is in your hotel, Airbnb, rental etc. Find the workout center or look for small gyms and a day pass option. Remember, all you likely need is a piece of cardio equipment and a set of dumbbells - the basics. Or a stretch of sidewalk and some body weight movements! Tackle this step when you arrive or even in your trip planning. Just check out a place to get some exercise, plan what you can do - 20 minutes of easy cardio is still a workout and movement will always make you feel better. (Need help with EXACTLY what to do - reach out to your coaches at Fitness Together)

As we all know - nutrition is key, and vacation is going to hold lots of temptation. You do not have to deny those indulgences. Great food should be part of any trip. Offset some of the “extras” with solid, foundational healthy choices too. Take advantage of local fruit and vegetable stands, and go to the grocery to choose fresh, non-processed options. Stock up on healthy snacks - things like high quality yogurt, nuts, fruit, nut butters and anything lower on the carb side. Carbs are not the enemy, but they are too dominant and simply over-consumed.

Next, find a couple of activities that may challenge your heart rate and even help you rediscover your inner athlete. Play a sport on the beach, walk places, take the stairs - just use your body.

Some options start with just being outside. Take or find a walking tour to see the sites. Pursue sports you like, golf, tennis, swimming or ride a bike. We have clients that play frisbee, break out the old lax stick for some catch, and start paddle boarding - not that hard and fantastic core workout! Hard to miss how much pickleball is going on - expand your horizons and realize that it’s okay to be in the learning phase. There are simply few things better than learning a new skill. You can take it easy, learn a bit and find new ways to stay fit.

If you do find yourself off track, missing a few days of activity or overindulging in food, here are some simple steps to get back at it. Drink water, walk more, go easy with the guilt as it may take time to recover and get back on track. Protect your sleep with a good nightly wind down, and some reading and stop eating or drinking at least 2, ideally 3 hours before bed. Keep the room as cool and as dark as possible.

Remember, your coaches at Fitness Together are here to help. So please, reach out - need a short, easy body weight or dumbbell workout - we got you. Want some nutrition tips? We can cover that. Feeling off track? Let's get a few quick steps to get right back on track. We are a text, call, email or even a virtual training session away. Make this your fittest summer ever!

Healthy Habits for a Great Summer

Fri, 28 Jun 2024 04:00:00 -0500

Plan Ahead: Just because you are attending a cookout with great food, you still need to fuel your body with breakfast and lunch beforehand. This will also help you prevent overeating at your summer cookout!

Eat Your Fruits and Veggies: Pile those fruits and veggies up on your plate! Ideally, you want to eat the rainbow when it comes to fruits and veggies.

Use Less Sauce: Condiments and sauces such as ketchup and mustard are filled with unnecessary sugars and fats. Don't drench your burger and hot dog in sauce. Just a little bit will do the trick.

Drink Lots of Water: Summer drinks can always be fun to have, but make sure you are also drinking plenty of water throughout the day to stay hydrated.

Practice Portion Control: To avoid overeating, try using a smaller plate, try not to go back for seconds, and make sure that you have all the food groups on your plate.

Get active: After you eat, play some backyard games, go on a bike ride, or take a swim. Spend some time outside moving your body, and enjoying time with others.

Conclusion: You can still have a FUN summer while making healthier choices!

Ready for Anything: Feeling Great All Summer!

Sat, 15 Jun 2024 06:00:00 -0500

School is out, vacation plans are on, and you’re ready for all the fun and activity that summer will bring your way. If you’re someone who seriously boosts your activity level when it’s warm and the sun is shining, it’s key to give your body a little extra TLC to make sure you’re up for that last-minute hike, prepped with a healthy and delicious option for that last-minute picnic, or prepared for spending the day in the air (or on the road) as you make it to your favorite vacation spot.

Here’s how you can use nutrition, stress management, and healthy exercise to help make sure you’re ready for anything this summer. Let’s dig in!

Fuel Your Summer

There’s nothing better than a refreshing summer meal enjoyed outdoors with friends. With these tips and tricks up your sleeve, which can help make this summer the healthiest—and most delicious—season of the year, and, in turn, help you feel energized and ready for whatever summer throws at you.

Fresh Fruits and Veggies: Your Secret Weapon

Summer is the perfect time to take advantage of nutrient-rich, in-season produce! When you choose fruits and veggies that are in-season, you won’t just notice that they taste better—you may notice that your grocery bill is significantly lower.

While the exact fruits and veggies that are in season in each area of the United States can vary depending on climate, this list is accurate for most of the country. If you’re lucky enough to live in a tropical climate don’t forget to take advantage of the fresh citrus fruits and delectable warm-weather veggies that you get to enjoy year-round.

While enjoying fresh summer fruits and veggies on their own can be absolutely satisfying, you may find that it’s easy to get a wide variety of produce when you incorporate your favorites (and new-to-you options) into your meals.

Dust Off the Grill

Grilling is a fantastic way to enjoy lean protein and summer veggies! Getting plenty of protein is important for your health year-round, and it’s especially important to load up on this muscle-fueling macronutrient if you’re increasing your activity levels this summer.

Protein isn’t just important for supporting muscle growth, however. Increasing your protein intake can also:

Boost your body’s levels of peptide YY, which helps you feel satisfied after eating
Support bone health and lower the risk of osteoporosis
Give your metabolism a boost
Lower your blood pressure
Support healthy weight loss and weight loss maintenance

Understandably, it can be a pain to fire up and clean the grill regularly, but using your grill as a meal prep tool can help you enjoy the benefits of lean grilled protein frequently. Consider making a double batch of protein each time you grill, saving the extra for salads and tacos in the days ahead.

Hydration is Key!

Getting plenty of water is always key to great health, but in the summer, staying hydrated is especially vital. In addition to drinking plenty of water, eating produce that has a high water content (such as watermelon, cucumbers, strawberries, and oranges) can help to support your body’s digestion and help to regulate your body temperature.

An important note: on especially hot days, it can be tough to make up for the water loss that your body can experience during exercise as it works to cool itself under the sun. If at all possible, avoid the sun between the hours of 10 am and 2 pm (that’s when the sun’s rays are most intense), and seek shade if you can. If you have to exercise during these times, take plenty of breaks, try to stay in the shade whenever you can, and give your body plenty of extra water, hydrating foods, and rest to recover.

Managing Summer Stress

Summer is supposed to be the time when you’re able to kick back and relax, but for many, it doesn’t feel this way. Changing schedules, struggles with finding childcare, financial stress, and an endless calendar of gatherings can feel exhausting. If you feel your stress levels rise along with the temperature each summer, you’re not alone. Here’s a look at how you can work to manage your summer mental health so that you’re ready for whatever summer brings.

Managing Summer Schedules

Getting a clear picture of what you and your family are up to this summer can help steer you away from overbooking and ensure that you have the downtime you need. Placing a large calendar where everyone in the family can see what’s happening for the month can be a great way to make sure you’re all on the same page.

If you live alone, keeping a clearly visible schedule is still vital to keeping summer stress low. By checking your calendar before you say yes to an invitation, you’re giving yourself time to take a step back, make sure you’re not overbooked, and consider whether you have the logistical and mental capacity to take on a new event.

Saying No: Yes, You Can!

You love your family and friends, and it can be tough to turn down an invitation. That being said, sometimes it’s a must for your mental health. Feeling your best means prioritizing self-care, and that can mean turning down invitations from time to time.

Struggling to figure out how to regretfully decline an invitation from a friend or family member? Try these tips:

“There’s no room in the schedule that day—ugh! I hope you have a great time!” Your schedule doesn’t have to be booked with social obligations—self care can (and should) have a place on your calendar as well. There’s no reason to ditch your afternoon reading time, yoga class, or other time to kick back and decompress for a social event (unless you want to).
“I’d love to, but I’m super booked that week. Perhaps later in the month?” If you wish you could see a friend but just don’t have the bandwidth, suggesting an alternative can show that you value their company regardless.
“I can’t this time, but send pics please! I’m sorry I’ll miss it!” Sometimes, no explanation is required. Conveying your excitement for them while still declining is a polite way to turn down an invitation.

Starting a New Habit to Support Your Mental Health

Summer can provide some space from the hustle and bustle of the rest of the year, allowing you to reflect on your mental health. This can be the perfect time to start a new practice that provides you with the emotional and mental health support that you need to feel your best. Trying out a session with a trained mental health professional can help you sort out the stress of summer. Bonus: Many therapists and other mental health professionals have openings in the summer due to changing client schedules, so you may find it easier to get an appointment than you would at other times of the year.

Maximize the Benefits of Movement

You know that keeping your body healthy is vital to staying ready for anything. At a Fitness Together® studio the goal is to help you maximize your enjoyment of the summer season by moving your body.

Take Advantage of Extra Daylight

Thinking about checking out a new trail? Curious about paddle boarding? Interested in hitting the waves for the first time? The extra daylight available in the summer offers fantastic opportunities to try something new without cramping your schedule.

Getting your workout in when the sun is not-all-the-way-up or not-all-the-way-down doesn’t just make it easier to fit new activities into your schedule—it’s also smart for your health. During the early morning and later evening hours, the sun’s strength is no longer at its peak, allowing you to fully enjoy summer activities with less worry of overheating.

Start a Program With a Personal Trainer

Summer is the perfect time to create a new routine that you can stick to once the business of fall begins to set in. At a Fitness Together studio, your personal trainer will work with you to understand your goals and create a personalized plan that will have you ready for all that summer brings.

Whether you’ve tried personal training before or you’re curious about it for the first time, book a session to learn more. Your personal trainer can help you increase your general fitness level to ensure that you’re ready for anything this summer, help you prepare for a specific event (5k on the horizon, perhaps?), work with you to help you strengthen your muscles following an injury, and more.

Make Exercise a Family Affair

You want your family to establish healthy habits, and summer can be a fun time to add family physical activity to your schedule.

Some tips to get started:

Start going for daily after-dinner walks. There’s no need to have the entire family on board (schedules can make this tough during the summer). Set out for a walk, invite everyone who is home to join you, and stick to it!
Explore on foot. Whether you’re having a staycation and checking out all that your hometown has to offer or you’re learning your way around a vacation spot, hitting the road on foot is a great way to slow down, get your blood flowing, and make memories as a family.
Suggest exercise to catch up. Summer can offer many opportunities to see friends and family members who you don’t get to interact with as often as you’d like. If someone is coming into town and wants to catch up, think about suggesting going for a hike instead of going for coffee. You’ll get to create a new memory together and you’ll both feel great when you’re done.

No Matter How You’re Moving This Summer, A Fitness Together Studio is Here to Help!

At Fitness Together studios are here to help you get and stay ready for anything so that you can enjoy all that summer has to offer. When you work with a Fitness Together studio, your personal trainer will talk with you about your goals and create a plan that allows you to tackle them head-on. Your personal trainer will work with you every step of the way, supporting you as you move toward your goals one session at a time. Reach out to your local Fitness Together studio today to learn more and get started.

Summer is Just Around the Corner!

Wed, 15 May 2024 06:00:00 -0500

You can feel summer in the air—the birds are chirping, the flowers are blooming, and each day is a little bit longer than the last. Most of us find ourselves spending more and more time outside as the air begins to warm. Fitness Together® studios are working to help you be ready for anything and everything that summer has to bring!

Here, let’s take a look at some simple strategies you can implement to support a healthy summer, as well as some of the reasons why summer is a fantastic time to take your health to the next level.

Simple Ways to Support Your Health This Summer

Summer is a time to kick back, relax, reconnect with friends and family, and take advantage of all that warmer weather has to offer. Taking a few simple action steps and precautions can help you make the most of June, July, and August.

Enjoy Safe Sun

You read that right—enjoying the sun can be fantastic for your health, as long as you do it safely. From boosting your body’s vitamin D levels and supporting emotional health, spending time in the sunlight can help keep you happy and healthy, as long as you do it right.

Sunscreen doesn’t just help to delay the visible signs of aging on the skin—it’s also key to staying healthy. A 2016 study linked severe sunburns with increased cancer risk, and sunscreen is one of the best options when it comes to keeping your skin safe.

It’s important to use sunscreen correctly in order to reap maximum benefits. Experts recommend that you use at least one ounce of sunscreen (enough to fill a shot glass) to cover your face and body. In addition to using plenty of sunscreen, you’ll also need to make sure you use the right kind. Shoot for SPF 30 or higher—this will block about 97% of the sun’s harmful UBA and UBV rays.

Hesitant to use sunscreen because you want a healthy summer glow? No worries. Spray tans have come a long way in recent years. Reach out to a spray tan salon near you to get a professional, long-lasting glow, no skin damage required.

Work with a Personal Trainer

Whether you’re planning on hitting the beach with your surfboard this summer or you’re ready to hike tough trails, working with a personal trainer can help to ensure that you’re ready for all that summer has to offer. The personal trainers at Fitness Together studios believe in tailoring fitness plans to support your goals. No matter what you’re planning to tackle this summer, customized 1 on 1 workouts will help you meet your goals.

Already enjoying physical activity in your favorite outdoor spaces? That’s fantastic! Talk with your personal trainer about what you’re already doing so they’re able to tailor your sessions to meet your needs and enhance the effects of the hard work you’re already putting into your fitness.

Take Advantage of Seasonal Produce

Seasonal produce isn’t just delicious—it’s also packed with nutrients that can help you feel your best. Choosing seasonal foods whenever possible this summer can be a great way to kick off a year-round habit of sticking to fruits and veggies that are at their peak.

“Overall, incorporating seasonal produce into your diet brings a wealth of benefits for your health, taste buds, the environment, and local communities,” says Top Nutrition Coaching registered dietitian Danielle Smith. “It’s a win-win situation that encourages a well-rounded, sustainable approach to eating.”

Not sure where to start? We’ve got you.

Try these produce options to enjoy the flavors of summer:

Apples
Apricots
Avocados
Bananas
Bell Peppers
Berries
Cantaloupe
Carrots
Corn
Eggplant
Green Beans
Lemons
Limes
Mangos
Peaches
Tomatoes
Watermelon
Zucchini

Incorporating one in-season produce item into your nutrition plan each day can be a fun way to boost your nutrient intake while also enjoying foods that are delicious and satisfying.

Get Social

In today’s increasingly digital world, it’s all too easy to get stuck staring at a screen. Social isolation and loneliness aren’t just uncomfortable—they can also be bad for your health. According to the Centers for Disease Control and Prevention (CDC), people who experience social isolation and loneliness have a higher risk of stroke, heart disease, type 2 diabetes, depression, anxiety, suicidality, self-harm, addiction, dementia, and may experience earlier death than those who have a strong social network.

Summer is a perfect time to expand your social circle! In addition to lowering your chances of developing serious health issues, connecting with others can also promote healthy eating, boost your well-being, lower your risk of certain mental health issues, and improve your quality of life.

Some fun ways to be social with others in the summer include:

Find a local walking or jogging club. Social media can help you locate groups in your area. Struggling to find a group within close proximity to your home? Start one!
Get to know your work colleagues. Many offices offer a slower paced environment in the summer. If you can swing it, invite coworkers out for a leisurely lunch from time to time to recharge your social batteries before finishing up the afternoon.
Learn something new. No matter your age, there’s not much that feels better than mastering a new skill. Signing up for a dance class, a pottery workshop, music lessons, etc. can help you meet others with similar interests while also honing your skills.

Explore the Great Outdoors

This article already touched on the benefits of adding some sunshine to your life, and spending time outdoors is a great way to do just that. Whether you’re enjoying the breeze and the birds while you go for a walk or checking out a new-to-you state park trail, enjoying all that nature has to offer can support your physical and mental health and keep you ready for all that summer has to offer.

Research shows that spending time in green spaces can:

Lower the risk of depression
Improve concentration
Improve attention span
Boost social connections
Support healthy sleep

Why Summer Fitness Matters

For many of us, summer offers easygoing, spur-of-the-moment opportunities that help create memories that last a lifetime. At Fitness Together studios, personal trainers are here to help make sure you’re ready for anything. Let’s take a look at how boosting your health can help you have your best summer yet.

Boost Your Energy Levels

It sounds counterintuitive, but hard work in the gym can actually give you more energy—not less. Whether you’re trying to keep up with your kiddos when they ask you to play tag or you’re wanting to show off your skills at the company softball game, boosting your fitness can help to boost your energy levels.

When you exercise, your muscles become stronger and your endurance increases. Working out also helps your body work more efficiently, which can boost your cardiovascular and respiratory health. This means that your lungs and heart are able to function more efficiently, providing you with the energy you need to take on all that summer has to offer.

Improve Your Sleep Quality

Exercise is especially important when it comes to getting the sleep that you need in the summer. According to a 2023 study, exercise boosts your body’s production of melatonin, allowing you to regulate sleep cycles more easily. The study also found that people who exercise were able to fall asleep faster, enjoyed more restful sleep, and were better able to regulate their body temperatures—a key factor in falling and staying asleep.

Enjoy a Clean Bill of Health

While exercise can’t prevent every health problem, it can go a long way in helping you feel your best, preventing disease, and providing relief from chronic conditions. If you’re experiencing a health problem and would like to add exercise to your routine, it’s important that you chat with your doctor to first learn about any limitations you may have on physical activity.

Health benefits of regular physical activity can include:

Improved brain health
Reduced risk of depression and anxiety
Reduced risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome
Easier recovery from infectious diseases like COVID-19 and the flu
Lowered risk of certain cancers, including cancers of the lungs, kidneys, breast, bladder, colon, and stomach
Reduced risk of falls during daily activities
Increased longevity

Love Every Moment Outdoors

When you work to keep your body and mind ready for anything, you’ll be able to say yes to all the fun that summer throws your way. When you challenge yourself regularly through exercise, it’s likely that a can-do attitude will seep into other areas of your life. The confidence that comes with knowing you can push yourself to the next level can help provide you with the positive self-concept that you need for activities that would have felt too challenging in the past.

When you feel your best during the summer, you might find yourself exploring new activities that you hadn’t considered before. Rock climbing, surfing, open-water swimming, hiking, and playing casual or competitive team sports are all more fun when you believe in the ability of your mind and body.

Boost Your Heat Tolerance (Really!)

Heat tolerance—the body’s ability to withstand and feel comfortable in high temperatures—is somewhat genetic, but your DNA likely only plays a small role in determining how you handle warm summer temperatures. According to Dr. Graham M. Brant-Sazadzki, assistant professor of emergency medicine and wilderness medicine specialist at the University of Utah Hospitals and Clinics, exercise can help your body handle heat efficiently.

According to Dr. Brant-Sazadzki, maintaining a healthy weight can help you stay cool in warm weather, as carrying extra body weight can make it harder for your body to cool efficiently. He also added that working out in the heat (with your doctor’s OK) can help your body adapt to warm temperatures but it’s important to allow your body plenty of time to acclimate.

“The idea is to stress yourself for about 20 minutes at a time, and then give yourself 10 minutes to cool down,” Dr. Brant-Sazadzki said.

Get Ready for Summer at a Fitness Together Studio

At Fitness Together studios, personal trainers are here for you year-round, and they’re excited to help you enjoy all that the summer season has to offer. Studios believe that when you’re healthy and feeling strong, you’re able to enjoy life to the fullest. Personal trainers are excited to get to know you and craft personalized workouts that will help you take your mind and body to the next level.

No matter where you’re starting, and no matter where you want to go, a studio can help you get there. If you’re ready for all that summer has to offer, reach out to your local Fitness Together studio today to set up a time to talk with a personal trainer about how they can help you make sure you’re ready for anything.

Making Healthy Habits Stick

Mon, 15 Apr 2024 06:00:00 -0500

How do you eat an elephant?

One bite at a time.

This tried-and-true saying applies to so much in life, including the process of creating healthy habits. It can feel discouraging when you don’t see an immediate change in your health or how you feel when you start the process of habit change, and sticking with it is key to seeing results. The Personal Trainers at Fitness Together® studios know that...consistency is key, and lasting change begins with creating habits that can stand the test of time.

If you struggle to keep your motivation high after the initial excitement of a goal fades, you’re not alone. Willpower eventually runs out, leaving you to fall back on your habits to keep you moving forward. Here, you’ll explore how you can create habits that stick, even after the excitement of beginning to work towards a goal begins to fade.

1. Imagine your ideal self.

“Knowing yourself is the beginning of all wisdom.” –Aristotle

This may sound a little woo-woo, but stick with it! Take a moment to imagine your ideal self (close your eyes if it helps). What does their daily schedule look like? How do they spend their free time? How do they work to take care of themselves?

When you imagine your ideal self and the habits they’ll complete as a normal part of their daily routine, it can become easier to act in accordance with your goals. Even if you’re just getting started with your health and fitness journey, imagining where you’d like to end up can help you adopt the habits you’ll need to get where you want to go.

It’s important to note that this practice can change over time. Setting aside a few minutes each week to visualize your ideal self can help you gain insight into habits you haven’t thought of before, or traits you didn’t realize were a part of your goal.

Once you have a good idea of how your ideal self would act and how they would prioritize their day, write down a list of habits. These can be super-simple (like my ideal self drinks a glass of water first thing in the morning) to more challenging (my ideal self wakes up every morning smiling with confidence, knowing she’s completed her first 10k).

2. Break it down.

“Small habits can make a meaningful difference by providing evidence of a new identity. And if a change is meaningful, it is actually big. That's the paradox of making small improvements.”
― James Clear

Big, scary goals can be exciting and motivating, but it can be tough to figure out what daily actions you’ll need to take to get there. Breaking down your goals into small, actionable chunks can be a helpful way to figure out what daily actions will help you make progress.

While the process of finding the daily habits that are right for you will depend on where you’re starting, your goal, your current lifestyle, and more, there are some simple steps that are helpful for most people when working to break a big goal into small habits, including:

Get specific. In order to understand the steps you’ll need to take in order to reach your goal, you’ll need to know where you’re headed. Creating measurable goals can be helpful here. For example, “I want to be able to enjoy a hike this summer with my kids,” is a more measurable goal than, “I want to have more energy.”
Set timetables. Choosing a realistic deadline for your goal can be motivating, and can help you determine what habits you’ll need to take to begin the process of making your way there. There’s no reason to feel pressure around your timetable – it can always change if necessary. In sticking with the example above, someone who wants to be able to enjoy a hike three months from now with their kids may first set a goal of walking a mile without stopping by the end of the month.
Reevaluate regularly. There’s some guesswork that comes with creating habits that lead to big goals, and it’s important to reevaluate from time to time to make sure you’re still heading in the right direction. Take note of your progress, see if you’re still on track to meet your goal within the timetable you’ve set, and make adjustments where necessary.

Breaking down big goals into habits can be tricky, and many find it helpful to work with a pro in order to get it right. Experienced personal trainers at Fitness Together studios are here to help you understand exactly what it will take to help you meet your goals, and to work with you to develop a plan to get you there.

3. Focus on consistency, not perfection.

“Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come.” –Dwayne Johnson

You set a goal to wake up and exercise every morning before work, and you do a great job… for the first two weeks. On the morning of day 15, you wake up exhausted, wondering if you might be coming down with a cold. You decide to skip your workout in favor of an extra hour of sleep. You decide that you’ll start again the following week, but when that day comes, you decide you’ll start again the following month? Sound familiar? No judgment – everyone has been there too.

Perfection is rare, nearly impossible, and doesn’t allow room for life to get in the way. When you’re working to create new habits, it’s smart to work toward consistency rather than perfection. When you create a goal that focuses on consistency rather than perfection, you aren’t setting yourself up for failure – you’re doing quite the opposite. Knowing that there will be hiccups in your plan, factors out of your control, and days when you’re sick or overwhelmed can help you choose habits that you know will be sustainable over time, no matter what life throws your way.

Consider these swaps:

Instead of saying: I work out immediately after work, every day; try: I enjoy meaningful movement for at least 30 minutes four or more days each week.
Instead of saying: I stick to my nutrition plan no matter what, even if that means going to bed hungry; try: I work every day to choose the healthy foods that fuel my body, and if I make a mistake, I simply try again tomorrow.
Instead of saying: I’m going to stick to an at-home weight lifting program every day, no matter how tough it gets; try: I’m going to set up some sessions with a personal trainer to learn what strength training goals are right for me.

Can you feel the difference between the all-or-nothing statements and the statements that leave some wiggle room? There’s no need to slam yourself with stress and pressure in order to form new habits. When you focus on consistent positive growth, you’ll reap the rewards of forming a healthy habit, without experiencing the stress that can come with the expectation of perfection.

4. Make appointments with yourself.

"Love yourself enough to set boundaries. Your time and energy are precious. You get to choose how you use it. You teach people how to treat you by deciding what you will and won't accept." —Anna Taylor

When you’re someone who cares about others, prioritizes your career, and believes in the value of service in your community, it can be easy to find that your self-care has fallen to the back burner. You likely know the old adage of putting your oxygen mask on first – you can’t help others if you don’t help yourself.

When it comes to self-care, taking the time to support your health and well-being means that you can make better use out of the other hours in your day. Self-care isn’t selfish, rather, it keeps you functioning as a healthy human.

Using a calendar (digital or pen-and-paper) can be a helpful way to map out your week and figure out when you’ll be able to fit in self-care.

Some appointments that you’ll want to note on your calendar include:

Workouts
Grocery shopping
Meal planning and prep
Mental well-being (therapy, meditation, yoga, journaling, etc.)
Time with family and friends

Just like an appointment with your doctor or dentist, it’s important that you don’t cancel your appointments with yourself unless an emergency arises (and no, your boss asking you to stay late doesn’t have to register as an emergency). You can only live your most fulfilled life when you’re feeling your best, and taking the time to take care of yourself is key.

5. Celebrate small wins.

“Small wins are exactly what they sound like, and are part of how keystone habits create widespread changes.” ―C harles Duhigg

There’s no need to throw a party every time you stick to your habits for a month (unless that’s your thing – and if it is, we’ll be waiting for an invitation), but celebrating your small wins can help you stay on track and recognize the fact that your efforts are paying off.

Sometimes, simply looking back at your calendar and seeing all the days that you stuck to your plan can be enough to give you a push to keep moving forward. Other types of progress, like strength gains in the gym, can show you that every tough rep has moved you closer to your goals. Taking note of the difference in how you feel (for example, if you’re sleeping better, have more energy, or have noticed a boost in confidence) can also motivate you to keep moving forward.

The Fitness Together Brand Has Got Your Back. Let’s Make New Habits Together.

Experienced Personal Trainers at Fitness Together studios know what it takes to form habits that stick, and they'll be with you every step of the way as you work toward your goals. Whether you’re feeling pumped with motivation or you’re feeling frustrated and stuck, they've got you. Reach out to your local Fitness Together studio today to schedule a consultation with an experienced Personal Trainer who can help set you on the path to success, one session at a time.

Results come from work—not luck. Let's get started!

Mon, 18 Mar 2024 06:00:00 -0500

Finding a four-leaf clover while you’re out for a jog? That’s luck.
The endorphin hit that you get after said jog? That’s not luck—that’s work.

It can be all too easy to attribute a healthy, fit body and mind to luck, but nothing could be further from the truth. If you’ve tried to hit fitness goals and have missed the mark you set for yourself, you’re not alone! Taking control of your fitness journey isn’t just empowering—it also starts the process of digging in and working toward the success you want.

Getting the results that you’re looking for in the gym has everything to do with working smart, working hard, getting the right people in your corner, and staying committed, even on the days when the couch is oh-so-comfy and you can’t think of anything you want to do less than hit the gym. Fitness Together studios are excited to be in your corner and love helping clients see just how far their strength can take them.

Let’s take a look at how you can cultivate the right environment for health and fitness success, without having to hope that luck pushes you toward hitting your next fitness goal.

1. Work smarter—and harder!

Putting in the hard work required to move toward your healthiest self is vital, but it’s also important that you work smart. This might mean working with a personal trainer, meeting with a registered dietitian, or joining a club of like-minded individuals (like a running or walking club) to keep you accountable.

There’s no need for you to figure out the ins and outs of hitting your goals on your own—that’s what the brand is here for. When you work with an experienced local Fitness Together studio’s personal trainer, you’ll have education, experience, and positivity on your side. The brand knows what it takes to push you to the place where challenge meets ability, and it also knows how to keep you motivated with your eye on the next prize. Building a support team also means that you’ll have people there to celebrate your successes (and let you know if you’re slipping).

When you choose to enlist others to help you in your journey toward health, you’re enlisting the power of community. It can be easy to sink into the comfort of old habits when no one else is watching, but when you have the right people in your corner, you’ll be motivated to get up and get moving, even on the days when it takes some extra effort.

When you have encouraging and positive supporters on your side, you’ll also be able to push yourself to go the extra mile (literally, if necessary!). Working with an experienced personal trainer can help you know when it’s time to give your body the rest it needs and when it’s time to push through to your final rep.

2. Get your mind right—daily.

If you’re waiting for the day you wake up motivated to hit the gym, you may find yourself waiting for quite some time. Your mind is like a muscle—the more you flex it, the stronger it will get.

Getting your mind in the right place to help you move toward your goals is often more easily said than done, however. Let’s take a look at a few simple tips you can use to get yourself moving on the days that it feels tough.

Meditate. It sounds odd that slowing down can help you get moving, but it works! Taking a few minutes each day to decompress by meditating can help you stay calm and focused. There’s no wrong way to meditate. If you struggle to clear your mind on your own (we get it!), using an app like Calm can help you clear your mind, lower your stress levels, and keep you moving forward.

Make time for rest. While working out and eating well are key to your wellness journey, sleep also plays a pivotal role. Research shows that people who get enough rest are more likely to stick to their fitness goals, and people who exercise are more likely to get better sleep. Tough workouts can actually change your brain chemistry, providing you with more of the hormone that works to signal the body that it’s time to sleep.

Strengthen the mind-body connection. Your mind influences your body, and vice versa. Engaging in activities that help you explore the connection between your mind and body can help you become more in tune with the benefits you’re getting from working out regularly and eating in a way that fuels your body. Dance, yoga, tai chi, and hiking can all help you notice the unique ways your mind and body work together.

3. Stay committed.

Sticking to new habits can be tough, and having a game plan before you start can increase the likelihood that you succeed. Let’s take a look at a few tips and tricks you can try to ensure that you’re on the path to creating lifelong habits that will support your wellness for years to come.

Make a schedule—and stick to it. You wouldn’t cancel a dentist appointment just because you didn’t feel like going. Scheduling your workouts, grocery shopping, and food prep times can make it easier to stick to your plan. If you’re working with a personal trainer or have set up a workout schedule with a friend, even better.

Set reasonable goals. Setting massive, short-term goals that would require undergoing a major lifestyle change is not usually the best way to support your health. Working with your personal trainer to set goals that make sense for what you’d like to accomplish can help you stay motivated as you’re enjoying the extra energy and endorphin boost that you get from working out.

Expect the unexpected. When you’ve got a solid routine going, a misstep can throw off your momentum. Planning for tough days, illness, and other unexpected issues can help you keep moving even when your plan is disrupted. Scheduling a rest day or two each week, having a plan for days when you can only squeeze in a tough workout, and keeping a few healthy meal options in the freezer can all help you stay on the straight and narrow when things get rough.

Fitness Together Studios Have Got You!

The brand knows what it takes to get you where you want to go, and Fitness Together studios be with you every step of the way. They depend on luck to move you forward— personal trainers carefully crafts fitness plans and carry you through engaging workouts that will have you making daily progress. No matter what your fitness level, no matter where you’re starting out, studios are there to set you up with their experienced personal trainers who will work with you to design personalized programs that will help you feel your best. We can’t wait to meet you—reach out to your local Fitness Together studio today, and get to work!

Is Exercise a Form of Self-Love? Absolutely—Here’s Why

Wed, 14 Feb 2024 07:00:00 -0600

The pressure of the New Year can feel overwhelming. Resolutions are well-intentioned, motivating, and inspiring—but often lack sustainability when it comes to real life. You can be super committed to your goals on January 1st, but for a lot of people, life eventually gets in the way.

That doesn’t make you a failure—it makes you a human. Everyone has been there. Stumbling along the way to your goals doesn’t mean that you’ve given up or that you won’t make it, it simply means that you’ve hit a challenge.

At Fitness Together® studios, experienced personal trainers are here to support you no matter where you’re at in your journey. Here, we’ll take a look at how you can change your mindset when it comes to working toward becoming your healthiest self.

What’s Your Why?

Understanding the deeper reasoning behind your goals can be the first step in creating lasting dedication. Your why is the reason you’re going to stay committed even when things get tough.

Maybe you want to be able to play shadow tag with your kids as the sun sets, without worrying about getting out of breath and needing to take a break. Perhaps you’re concerned about a potential or diagnosed health condition, and you want to be your strongest, healthiest self. Perhaps you simply want to look great when you go on vacation this summer (that’s ok, too!).

Remembering your why is an important part of sticking to your new habits on the days that it would feel easier to throw in the towel. Your why can change over time. Maybe you initially wanted to start exercising in preparation for an upcoming event, but realized that you didn’t want to live without the energy you felt after crushing it in a challenging training session.

If you’re not sure about your why, a studio can help. Personal trainers are here to help you discover why exercise matters to you, and to encourage you to stick with it so you can get the benefits you need to feel your best.

Put Your Own Oxygen Mask on First

Prior to takeoff on a plane, the flight attendants tell passengers that in the event of an emergency, it’s important that you put your own oxygen mask on before helping others.

It makes sense.

If you help others before you help yourself, you’ll slump over halfway through your helping efforts. The same is true in life. If you’re working to take care of the people you love, give your all at your job, or be a rock star in another area of your life, you need to take care of your own needs first. This includes prioritizing your physical health.

When you put your physical health first, you aren’t just getting a boost in energy—you’re also getting the staying power that you need to be there for the people you care about long-term. When people in your life see the positive changes that you’re making to your health, and the way you’re able to be your best self when you’re physically healthy, you may even inspire some of them to begin incorporating more movement into their daily lives.

Forget resolutions.

Just 9% of Americans follow through with their New Year’s resolutions. Most people find that the sticking power of their resolution runs out around mid-February.

There’s a reason why most New Year’s resolutions fail, and it’s not because you didn’t intend to follow through. At the start of a new year, you’re bombarded with the idea of making a lasting change in conjunction with a fresh start. The idea of wiping the slate clean and starting anew is tempting, but it doesn’t consider the potential roadblocks that can stand in the way.

Let’s check out some of the reasons why New Year’s resolutions don’t usually stick.

You Weren’t Ready

When thinking about New Year’s resolutions, it’s important to think about whether you’re truly ready for change. There are five stages of change:

Precontemplation: In this stage, you’re noticing some factors that indicate that something in your life isn’t working. Perhaps your performance at work isn’t what it once was because you’re struggling to find the energy to stay productive throughout the day. Maybe you notice that you can’t keep up with your kids or grandkids like you used to. Your doctor may have mentioned that you need to incorporate more activity into your life to ward off potential health issues.
Contemplation: When you’re in the contemplation stage, you’re considering what you’d need to do in order to change—and whether you’re interested in the commitment required to move toward your goals.
Preparation: You’ve decided that it's time to change, and during the preparation stage, you’re working to set yourself up for success. You may be meeting with a trainer, talking to your doctor, and creating grocery lists that will support your efforts.
Action: Time to get moving. During the action stage, you’re actively taking the steps necessary to change.
Maintenance: At this phase, you’ve hit your goal, and you’re putting in the work necessary to maintain your results.

Many people making lofty New Year’s resolutions are jumping to the action stage before they’ve fully thought through a plan.

Taking the leap to action before thinking through potential roadblocks, necessary schedule changes, or the effect of the change on other responsibilities can set you up for failure.

Thinking Too Big

I’m going to hit the gym twice a day, every day, and cut out all processed foods until I reach my goal.

I’m going to train for my first race—a marathon—and complete the 26.2 mile course by June.

Both of these goals sound exciting, but they aren’t sustainable for most people. When people think too big, they quickly see that it will take more time than they thought to reach their goals, which can be discouraging. This can lead to a “why bother” mindset that makes it easy to fall back into your old ways.

No Accountability

When you decide that you’re going to make a change for the New Year, motivation can be strong. You may feel like you don’t need anyone but yourself to hold you accountable, or that you’re so committed that nothing will keep you from working toward your goal. For most people, accountability is key. Research shows that people who tell others about their goal, work with a coach, use a digital accountability tracker, or join an accountability group are twice as likely to hit their goals than those who do not have a method of holding themselves accountable.

The day that you decide you’re ready to make a change doesn’t matter. Deciding to make a change the right way—by choosing a realistic, ambitious, measurable goal—does.

Own Your Destiny

If you threw in the towel on your New Year’s resolution, you are far from alone. That being said, there’s no reason to let a calendar dictate when you decide to take control of your life. You don’t need to wait for next year, next month, or even next week.

Rather than letting an arbitrary date determine when you’ll decide to change, take your power back. Contemplate where you want to go and find a team that can decide on the action steps that you need to take to get there.

The Fitness Together brand works with clients to help you set goals that make sense for you, and will be there to support you every step of the way. No matter what stage of change you’re currently at, a team will be there with you to help you move to the action phase in a way that’s sustainable and effective.

Remember the Ripple Effect

When you decide to incorporate self-love into your life—especially in the form of exercise—you may notice that other areas of your life are positively affected as well. Prioritizing your own well-being can help you say yes to the things that matter, and to say no to the things that don’t.

Physical exercise can improve your performance at work the following day, can increase your overall productivity, and can help your cells produce more energy. When you take care of yourself, you’re better able to take care of everything (and everyone) else.

You’ll also likely notice that once you get started with regular exercise, it’s easier to keep going. Exercise immediately releases chemicals that contribute to a positive mood. When you’re feeling happy and confident, your newfound sense of self will bubble over into all that you do. This can lead to better relationships, reduced stress-related health issues, and better sleep.

The Fitness Together Brand: Let’s Do This.

The Fitness Together brand believes in providing you with the encouraging support that you need to keep moving forward. A studio’s personal trainers have the specialized knowledge necessary to create plans that keep you motivated and move you toward your goals in a way that creates sustainable results. Whether you’ve never stepped into a gym or you’ve been working out for years, a studio is here to lift you up and support you every step of the way. Reach out to your local Fitness Together studio today to set up an appointment with a personal trainer—they can’t wait to meet you!

Fitness Together Studios Got You–No Matter the Weather

Mon, 29 Jan 2024 07:00:00 -0600

Winter weather is finally here to stay, and at a Fitness Together® studio, the personal trainers are on your team through every step of your fitness journey. No matter what mother nature throws at you, a Fitness Together team is with you to help you feel your best. If you’re having a tough time staying active during the winter months, you’re not alone. American adults are 31% less active during the winter months.

Leading a less active lifestyle over winter doesn’t just set back your fitness journey–it can affect your mental health as well. Studies show that exercise can help to alleviate anxiety and depression, and can help to relieve symptoms of certain mental health conditions, including ADHD.

Thankfully, snow, sleet, and ice don’t have to stop you from working toward becoming your healthiest self. Whether you’re joining your local Fitness Together studio or you’re working to find ways to get your sweat on at home, we’ve got you covered. Here, we’ll take a look at how you can stay fit when it’s too cold to venture outdoors.

Yoga

When the winter chill sets in, it’s normal to feel tired, stiff, and deal with more aches and pains than you feel in the summer. Thankfully, yoga can help–and you can move through daily flows in your own living room. Yoga offers a number of health benefits, including boosting heart health, relieving chronic pain, easing arthritis symptoms, and lowering stress levels.

Yoga is accessible to all ages and fitness levels, and it doesn’t matter where you’re starting–it just matters that you give it a try. While venturing out to your local yoga studio is always an option, you can also get a great yoga workout at home with YouTube channels like Yoga with Adriene and Yoga with Kassandra. Choosing a practice that fits your skill level is key for getting the maximum benefit out of your practice.

You don’t need anything to get started with your yoga practice. If you have a mat, that’s fantastic, but it’s not necessary to get moving. As you begin to dive into your practice, you may find that some equipment helps you get even more out of each pose. Blocks, straps, blankets, and bolsters can all support your practice, but there’s nothing wrong with using only your body to flow through each vinyasa.

Yoga is all about the process. If you can’t move into some poses, that’s ok! Modify, do your best, and you’ll be surprised at how quickly your body begins to bend. A little can go a long way when it comes to practicing yoga–adding an easy 15 minutes to your morning routine can help you feel relaxed and more comfortable all day long.

Indoor Swimming

There’s something magical about watching the snow fall while you heat up in an indoor pool. If you have a local YMCA or community center, hitting up the lap pool on chilly winter days can be a wonderful way to challenge your body in a new way.

If you’re not a strong swimmer (yet) no worries–often, indoor pools provide kickboards and other helpful devices that can help you make the most of your workout. Checking out a water aerobics class can also provide a fun, new challenge.

If you’re not a member of your local community center and aren’t sure whether it’s the right fit for you, reach out to the staff to ask about obtaining a day pass. Many people who are used to outdoor cardio, like walking or running, find that swimming offers a brand-new challenge.

Try a Fitness Class

Checking out a local fitness class can be a fun option that allows you to get a new workout in and make new friends. You’ll be able to find a wide variety of options, from challenging high intensity interval training (HIIT) classes to fun dance-based workouts.

If you feel intimidated at the idea of joining a workout class, you’re not alone! It can be scary to try something new, and it can help to remember that everyone in the class was a beginner at one time. You may feel more comfortable if you arrive to class a few minutes early to meet the instructor, talk about what you can expect during your workout, and set up any equipment that you’ll need during the class.

Get Started with a Personal Trainer

If you haven’t worked with a Fitness Togetherpersonal trainer yet, they’re excited to get to know you! At Fitness Together studios, certified personal trainers work with clients in a judgment-free, high-support environment that allows you to thrive.

Having a knowledgeable, caring, supportive personal trainer in your corner can make a difference in your fitness–and your confidence. No matter what your fitness level or goals, a team is there to work with you and develop a personalized plan that will take you where you want to be.

Whether you’re looking for accountability, aren’t sure how to take your fitness to the next level, or are ready to start incorporating exercise into your life for the first time, you are covered.

Make the Most of Your Fitness Tracker

If you have a fitness tracker like an Apple Watch® or a FitBit®, joining or creating challenges can help keep you moving–even when you’re only moving indoors. Research shows that when people use a fitness tracker, they tend to move for an additional 40 minutes each day.

Many fitness tracking apps offer daily, weekly, and monthly challenges that can help keep you motivated to get your steps up. Even when the challenges are just for fun (without a prize attached) seeing where you stand against others in your challenge can give you the competitive spirit that you need to boost your activity level.

Make Fitness a Family Affair

Getting others in your household involved in getting healthy can help all of you feel your best over the winter. Certain video games–like Wii Fit® and Just Dance®–provide a fun way to bond as a family and get your sweat on.

Setting up a regular family activity time–for example, Saturday afternoons–can help remind you and your loved ones to keep your calendars clear. When you want to get out of the house, hitting up activities that are kid-friendly (like roller skating, ice skating, and even indoor trampoline parks) can help you and your little ones burn some energy, without anyone realizing they’re getting a great workout in.

Fitness Together Studios Are Here for You Year-Round

Whether you’ve been training with a Fitness Together studio for a while or you’re just beginning to think about working with a personal trainer, your local studio is excited to cheer you on and support you as you work toward achieving your fitness goals. It doesn’t matter if you haven’t worked out in years or if you have no idea where to start–that’s what the personal trainers are here for! Reach out to your local Fitness Together studio today to connect with one of their personal trainers and get the support you need to feel your best.

Your Meal Prep How-To Guide

Thu, 16 Nov 2023 07:00:00 -0600

You already know that you feel best when you eat whole foods and stick to a nutrition plan that works for you, but it can be hard to stay on track sometimes–especially when life gets hectic. At a Fitness Together® studio, the team is there to support you! Everyone is in this together, and the personal trainers are excited to help you boost your wellness, no matter where you’re starting.

The brand knows that life can get in the way of eating well (it happens to everyone–you’re not alone). Thankfully, getting into the routine of meal prepping can set you up for success, no matter how crazy life gets. Convenience is key when it comes to choosing what you’re going to eat, and meal prepping makes it simple to grab delicious foods that are ready to eat.

Here, you’ll take a look at why meal prep can be a good fit for all nutrition plans, some of the common pitfalls that stop people from seeing success with meal planning, and tried-and-true tips that you can use to help you get the most out of your prep process.

Why Meal Prep Makes Sense

There’s no way around it: life is busy! Whether you’re wrangling kids to soccer practice, taking on the responsibilities of a promotion at work, or simply trying to manage your daily to-do list, humans are hard-wired to look for ways to make life less stressful. Fitness Together studios are here to support you, and want to make it as simple as possible for you to make your hard work in the gym count.

This doesn’t just mean finding easier ways to run your household or complete spreadsheets at work. Low-stress is also what everyone looks for when it comes to food. Think about it: when you’re hungry on the way home from work, the drive-thru seems far more tempting than normal. When you go through the meal prep process, you’re removing the stress of figuring out what to eat all week, making it more likely that you’ll reach for the options that help you feel your best, rather than stopping to fill up on foods that don’t take you closer to your goals.

Many people find that meal prepping actually saves them time and money, even with the sting of a larger weekly shopping trip. When you prep your food in advance, you’re taking away the likelihood that you’ll order takeout or delivery, generally lowering your overall food costs. Prepping at the beginning of the week means that you won’t need to spend time wondering what to cook for dinner every night or stopping by the grocery store for last-minute ingredients. Bonus: you can also use your grocery store’s weekly flyer to guide your meal prep to be even more cost-effective.

Common Meal Prep Pitfalls

You’ve seen the perfectly-prepped meal containers on Instagram®, and maybe you’ve even tried to set yourself up for a week of healthy meals by getting on the meal prep bandwagon. Sometimes, meal prepping is easier said than done.

There are a few reasons why meal prep can be tough, including:

Meal fatigue: If you’re not regularly switching up your meals, it can be easy to get bored with what you’ve prepared–making it more likely that you’ll stray from the plan.
Failure to plan: You might have the best intentions when it comes to setting up your meal prep for the week, but there are several factors that can get in your way. If you don’t have the right containers, are short on ingredients, or don’t have enough time set aside to cook, it’s easy to fall into the “I’ll start next week” mindset.
Food becomes unappealing: For some people, the idea of cooking food on Sunday to be eaten on Friday doesn’t sound appetizing. If you feel this way, you’re not alone–and there are solutions for you.

If you’ve hit some of these roadblocks, the brand gets it–and is here to help. The Fitness Together brand believes in you and your ability to hit your goals. Studio’s results tracking process will help your personal trainer get the information they need to support you through each step of the process.

Let’s dig into some tried-and-true strategies that can help meal prepping work for you.

Getting Started Right

It can take some time to find your groove when it comes to preparing your food for the week, and it’s normal to have some slip-ups here and there as you figure out what works for you.

One of the keys to getting started with meal prep is having the right tools. A set of leak-proof meal prep containers can go a long way in helping you store and transport your foods for the week.

When choosing your containers, you’ll want to think about the volume of food you usually eat. If you prefer to have large salads for lunch, for example, you’ll want to choose a larger container than someone who prefers to stick to protein and steamed veggies. You’ll also want to consider whether you’ll need to heat your food away from home–purchasing an inexpensive microwave for your office can help you stick to the plan when you’re at work.

Planning Ahead

To avoid food fatigue, it’s important to take some time to plan ahead each week instead of just grabbing the same staples time after time from the grocery store. As mentioned before, using your grocery store’s weekly specials circular can help spark some new ideas that can keep things fresh. Mixing up your veggies, dressings, and seasonings can also help you avoid getting tired of your prep routine.

A few key think-ahead tips that can help set you up for meal prep success:

Make your grocery list while you’re in your kitchen, allowing you to take stock of what you already have and what you’ll need to pick up at the store.
Set aside a few minutes each week to browse for new recipes.
Set a Sunday prep time and treat it as you would an appointment.
Look at your calendar each week before you prep–if you have a work dinner one night, for example, you might want to forgo prepping food for that evening.

If you find that you need an extra boost on the day you hit the gym (or train virtually!) be sure to build a pre- or post-workout snack into your plan. Not sure what foods will support you while you give your workout your all? Ask your personal trainer for some suggestions–they’re here to help.

Grocery Shopping

If you’re able to find the time to go to the grocery store, setting aside a leisurely hour or two can be a great way to get excited about the food you’re going to cook for the week. If that’s not possible , ordering your groceries online and using a delivery or pickup service can be a great way to stock up on the food that you need without spending time shopping.

When grocery shopping, don’t forget about snacks! When you prep your meals for the week, slicing up grab-and-go fruits and veggies can help you stay on track. If desserts or other treats are a part of your plan, don’t forget to pick those up as well!

Prep Day

Time to put your plan into action. Setting aside a few hours on your prep day (Sunday works well for most people) will save you quite a bit of time later in the week. If you’re someone who doesn’t care for the idea of eating Sunday-prepped food at the end of the workweek, feel free to split your prep day into two–one prep session on Sunday and another on Wednesday, for example. If you’re prepping foods that freeze well, you can also complete your prep in one day, and freeze half of your meals so that they’re not sitting in the fridge all week. Most clients love keeping a few freezer meals on hand to ensure that there’s always something delicious to grab, even when life happens and your prep day gets rescheduled.

Many people find it helpful to make the prep process something to look forward to. Listening to your favorite music, watching a TV show or movie you’ve been looking forward to, or inviting a friend to prep with you can all help make meal prep a fun part of the weekend.

Ready to Move Your Fitness Forward? We’ve Got You!

The Fitness Together brand offers personal training programs custom built to meet each client's individual needs. With private suites and virtual training options, there’s something for everyone. No matter your age, fitness level, or your reason for starting this journey, certified personal trainers are invested in helping you reach your personal goals, whether that’s weight loss, weight management, building muscle, injury recovery and so much more. Fitness Together studios will put you on the path towards success and hold you accountable along the way through a combination of strength & cardio training, results tracking, and real-time adjustments. The brand exists to empower you to take back your health so that you can have the energy to do what you love. Reach out today to learn more.

Setting Habits: The Key To Sticking It Out

Fri, 06 Oct 2023 06:00:00 -0500

It’s January 1st. You wake up, put on your workout clothes (that you perfectly laid out the night before), give your movement your all, down the meticulously planned breakfast you prepped in the fridge, and you swear–this time, things will be different.

Then, a few weeks later, things begin to change. The clothes are in the wash, so you figure you’ll just grab them out of the dryer in the morning. It’s too much trouble to get up early on the weekend, so you figure you’ll just get an extra tough workout in the following week. You don’t get a chance to meal prep, so you decide that you’re just going to pick something up on the way home from work.

We’ve all been there.

If you’ve been able to hold onto that January motivation long-term, that’s fantastic (really). If your motivation has waned and you’ve found it tough to stick to those ideals that seemed so simple in the beginning of the year, you’re not alone–and we’ve got the tips you need to set habits that stick long-term (even as your motivation fades).

Why Doesn’t Motivation Last?

There are many reasons why people tend to lose motivation over time. Many people respond well to instant gratification, and with many things in life–including fitness–it takes time to see results. If you don’t have your mind set on a clear reason behind your work, or you aren’t sure about whether you have a solid process to get you where you want to go, it’s likely that your motivation will fade quickly. Even if you’re dedicated to your goal and have a fantastic plan, you’re still at risk for stress, burnout, and boredom.

Very few people stay motivated toward their goals, no matter how determined they may be at the start of their process. If you lose motivation over time, it doesn't mean that there’s anything wrong with you–it simply means that you’re human.

People who have lung cancer still struggle to quit smoking. People who are habitually late still struggle to show up on time, even after their friends or family express a desire for them to change. People who have unhealthy eating habits often continue those habits despite diagnoses of potentially-fatal health conditions. It’s clear: even with motivating factors that should be foolproof, it’s hard to stick to a plan long-term.

Thankfully, motivation isn’t all that you have to rely on when it comes to getting healthy and fit. Next, we’ll take a look at how relying on habits–instead of relying on motivation–can help you keep moving forward toward your goals even when your motivation inevitably fades.

Why Habits Stand the Test of Time

Take a moment and think through your morning routine. You don’t think about whether you’re going to shower before work–you just do it. You don’t have to wonder whether you should skip brushing your teeth, and you likely don’t think twice about whether today will be the day that you don’t wear shoes.

Habits are no-brainers–that’s why they work.

That being said, some habits are tougher to stick to than others. Habits that offer immediate rewards (like the minty freshness that comes after brushing your teeth in the morning) are easier to stick to than those that take time to pay off (like spending a little time each night studying for a big test).

According to experts at The Learning Center at the University of North Carolina at Chapel Hill, “Generally, habits have immediate or latent rewards. Habits with immediate rewards are easier to pick up and condition, whereas those with delayed rewards are more difficult to commit to and maintain. Think about how easy it is to check your iPhone compared to exercising more.”

When you’re working to set habits that have a non-instant payoff, it’s important to find ways to keep your eye on the prize. Visualization can work wonders–imagining what you’ll feel like when you achieve your goals, as well as imagining the action that it will take to get there–-can help you stay the course. Making a habit out of visualization first thing in the morning can set off a chain reaction of habits that lead you to moving toward your goals.

Replacing Negative Habits with Positive Behaviors

When developing habits that keep you moving toward your health and fitness goals, it’s key to figure out where you’re starting–and where you want to go. If there are habits you currently practice that need to change, identifying the actions that don’t move you closer to your goals can help you set forth a new plan that keeps you moving forward.

Take some time to think about the first habit you’d like to change. Consider when it started, and what needs it fills. It’s important to give yourself some grace here–the more honest you can be with yourself, the better. When you know what your habit does for you, you can work to develop a new one that fills your needs.

Once you know what needs your habits are currently meeting–such as stress relief, interrupting boredom, or easing anxiety–it’s time to look for new habits to meet those needs. It’s smart to take these changes one at a time, as overhauling your entire life can result in overwhelm. Talking with your trainer, therapist, or even a trusted friend or family member about the habit you’re trying to implement can help you stay accountable.

Once you have a habit in mind, starting small can help. If you’re working to start exercising regularly, starting with a personal training session once or twice a week can feel far more doable than committing to running for an hour a day, every day. While big goals can sound great when you’re motivated, it can be tough to stick to them once the initial energy that comes with a goal begins to fade.

Boosting Your Health Long-Term: Fitness Together is Here to Help!

At Fitness Together, our certified trainers know what it takes to help our clients form habits that stand the test of time. No matter where you’re at with your fitness level, we’re here to help you feel healthy, strong, and achieve your goals, one session at a time.

We know that it can be hard to stick to your habits, and we’ll keep you on track. It’s important to us to get to know you so that we can develop the systems that make sense for keeping you accountable. Whether you respond best to tough love, gentle encouragement, or a combination of the two, we’ll create a simple to follow solution that will keep you moving forward. Reach out today to schedule your first session at FT!

Fitness Trackers: Are They Worth The Hype?

Thu, 03 Aug 2023 06:00:00 -0500

Once upon a time, you had to guesstimate how many calories you burned during a workout, rely on your energy level to understand how much sleep you got, and take your pulse during a workout to understand how hard you were pushing yourself.

Fitness trackers have changed everything when it comes to understanding your own health.

Wearable fitness trackers can be a great tool, depending on how you use them. Understanding the pros and cons of wearing a fitness tracker can help you decide whether using one is the right fit for you.

Benefits of Wearable Fitness Trackers

Many people find that fitness trackers are a game-changer when it comes to keeping them moving toward their goals. Here, we’ll take a look at a few of the ways wearing a fitness tracker can help you make strides in your health.

Constant Information and Nudges

When you get engaged in an activity or focused on work, it can be easy to forget about your movement goals. When you’re wearing a fitness tracker, you may find that you’re more aware of whether you’re staying active throughout the day.

According to Johns Hopkins cardiologist Seth Martin, M.D., M.H.S., “Being more active and changing your habits is important, but it can be difficult. Tracking likely helps a lot of people when combined with a clear goal to shoot for.”

Many fitness trackers can be programmed to give you a little nudge when you’ve been stationary for a predetermined amount of time. Getting a reminder to stand up and stretch can go a long way if you typically spend multiple hours hunched in front of a computer at a desk job.

Safety Benefits

Fitness trackers aren’t only great at helping you improve your fitness–they can also deliver important safety messages to let you know when something may be off with your health. While a fitness tracker should never be relied upon as your sole source of health information, knowing when your heart is beating irregularly or you’re at an increased risk for a fall can help you give your doctor valuable information that may inform your treatment plan.

According to a 2022 study, “Activity trackers were found to effectively promote physical activity in older adults, and safety features were shown to be an important part of the solution, regardless of health status or physical activity level.”
If your fitness tracker alerts you that you’re at risk for a health issue, it’s smart to reach out to your healthcare provider, even if you feel fine. Early detection of a problem can stop an issue before it starts.

Motivation Boost, Courtesy of Your Tracker

Fitness trackers do a great job of throwing you a party when you hit your goals, and the dopamine boost that you get from completing daily tasks can keep you coming back for more. Paired with the endorphin rush that you may get from adding extra movement to your day, many people find that achieving daily fitness tracker goals can go a long way in helping them stay active.

Trackers Can Foster a Sense of Community

Many fitness trackers offer social options to connect with other users. Weekly challenges, rewards, and messages of encouragement from others can motivate some fitness tracker users to go the extra mile–literally.

In addition to building virtual communities, many people find that using fitness trackers helps them to connect to others as well. When others around you are wearing a fitness tracker, you may be more motivated to get out for a walk at lunch, or to take the long way to a meeting. This offers a chance both for increased movement and for social connection.

Downsides of Fitness Tracking Technology

Like most technology, there are some potential downsides to using a fitness tracker. Let’s take a look at some of the reasons why wearing a fitness tracking device isn’t the right fit for everyone.

Trackers Can Foster an All-or-Nothing Mindset

Some people who use fitness trackers find that they don’t feel motivated to move if they’re not wearing their tracker, or if they’ve already hit their movement goal for the day. Some people also find that they feel unmotivated to move at all if they know it’s unlikely that they’ll be able to hit their goal for the day.

Some Trackers Overestimate (or Underestimate) Calorie Burn

Unfortunately, no mainstream fitness tracker company quite has it down when it comes to accurately estimating caloric burn. For many people who are simply focused on moving more, this isn’t a problem. Working with a registered dietitian is the best way to get a meal plan and caloric goal that makes sense for your body, goals, and activity level.

Fitness Tracker Options

If you feel like a fitness tracker is the right tool for you, you’ve got plenty of options to help support your health and give you the information you need.

Our favorite fitness tracker brands include:
Fitbit®: Within the Fitbit family, you’ll find plenty of options for fitness trackers, ranging from budget to high-end.
Apple®: If you have an iPhone or a MacBook, you’ll find the Apple Watch to be intuitive–and you’ll love how seamlessly it merges with your other devices.
Garmin®: If you’re a distance athlete, Garmin is the way to go. Multiple data points will help you learn how to get the most out of your training.
Oura®: Don’t care for wearing a fitness tracker on your wrist? Oura gets it. The company’s fitness rings are perfect for giving you the data you need without requiring a watch or tracker band.

The Bottom Line: Are Fitness Trackers Necessary?

Necessary? No. Useful? Yes.

If you’re able to take data in stride and a fitness tracker feels like a positive way to get more movement into your day, go for it! If you tend to get an all-or-nothing mindset, we recommend staying away from trackers.

Fitness Together® studios Will Get You Moving–Tracker or No Tracker

Tracking your health and fitness can be a great step that can help provide insight into your health, but nothing can replace the help of a trained professional. Working one-on-one with a personal trainer allows you to fully understand your health data, putting it to good use to maximize your time in the gym (or on the track, or in the backyard).

Whether you’re in love with your Apple Watch or Fitbit, or you prefer to exercise data-free, Fitness Together studios are here to help you get healthy, strong, and moving toward your goals. The certified trainers will get to know you and develop a program that’s fit for your unique needs. They’ll meet you where you’re at, and support you every step of the way. Reach out to your local Fitness Together studio today to set up your first personal training session.

What IS a personal trainer, exactly?

Mon, 10 Jul 2023 06:00:00 -0500

Maybe you’ve always wanted to work with a personal trainer, but weren’t sure how to connect with a certified fitness professional. Perhaps you’ve been waiting until you’ve settled into a workout routine on your own before you go to a pro to take you to the next level. Good news: no matter where you’re at in your health and fitness, our certified personal trainers are excited to get to know you, develop a plan customized to your needs, and support you as you make strides toward your goals.

What does a personal trainer do?

Trainers work with you to find what motivates you to push yourself. They use their professional knowledge to develop workouts that will meet you at the nexus of challenge and ability, and keep you on track toward becoming the healthiest, happiest version of yourself.

When you work with a trainer, you’ll develop a long-term working relationship. Over time, you’ll work together to reassess your progress and goals. Your trainer will regularly check in with you to ensure that you continue to feel challenged by your workouts, and can revise your plan to accommodate new goals.

When you’re looking for a fitness professional who can safely and effectively help you get the results you want, it’s vital that you choose a certified personal trainer. At Fitness Together, our trainers are vetted, certified, and ready to help you get healthy and strong.

A personal trainer is a fitness professional who has a certification from a professional fitness organization, such as the National Academy of Sports Medicine (NASM) or the American Council on Exercise (ACE). Trainers who go through the certification process undergo rigorous safety and professional training, allowing them to create efficient, effective programs to help clients take their fitness to the next level.

When you choose to work with a personal trainer, you aren’t just getting a source of encouragement who will help you get to the last rep. Your trainer will get to know you, figure out exactly what methods of training work for your body, and help you move toward your goals, always keeping your safety at the forefront of your training program.

Certification: it matters.

Anyone can call themselves a fitness coach or fitness trainer, but only a fitness pro who has gone through a rigorous training program can use the title of certified personal trainer, or CPT.
Certified personal trainers are required to demonstrate knowledge in a number of areas before certification is awarded, including:

Client intake and assessment
Anatomy and physiology
Exercise technique and program design
Kinesiology
Nutrition
Injury prevention
CPR and first aid

Finding the right personal trainer to give you the boost you need

Finding the right trainer for you can be the same as finding a great doctor–qualifications matter, but personality matters too. You should be comfortable with and motivated by your trainer, and it’s important that you feel that you’re able to talk to your trainer when you have a question or concern.

You may also want to choose a personal trainer who can help you in an area that’s a particular struggle for you. Some trainers specialize in a certain area, such as behavioral change or nutritional coaching. When you choose a trainer who has a specialization in your area of need, you’re getting someone who has the knowledge and the skills required to help you overcome hurdles and finally make the progress you want.

At Fitness Together, we’re excited to get to know you and match you with one of our on-staff certified personal trainers who will motivate, educate, and support you as you work toward your goals.

What to expect during your first personal training session

If you’ve never worked with a personal trainer before, you may be unsure of what to expect when you come into the studio for your first session.

It’s normal to be nervous when it comes to trying something new but remember–your trainer has the tools and skills necessary to help you move forward. They got into the fitness field because they love helping others feel healthy and strong, and you won’t be judged, no matter what your starting point.

Much of your first meeting with your trainer will involve discussing your goals for your training sessions. You’ll also discuss any injuries that you’ve had in the past, as well as questions or concerns you have about the process of starting your fitness journey.

Your trainer will take you through a series of exercises to get a sense of your starting point. You may work through a basic session during your first meeting with your trainer, or your trainer may prefer that they have a chance to develop your personalized plan before moving forward with your sessions.

When it comes to successful personal training, communication is key. Let your trainer know if something feels too challenging or not challenging enough, and be honest with them about the struggles you’re facing. It’s your trainer’s job to help you succeed, and the more open and honest you can be, the more they’ll be able to push you toward your goals.

Ready to work? Our certified trainers are waiting to meet you.

At Fitness Together, our team of certified trainers is here to work with you, understand your unique goals, and develop a plan to help you get to where you want to be. Whether you’re looking to gain the energy to keep up with your kids or you’re working to learn how to strength train to develop muscle mass, we’re here to help.

Reach out to us today to schedule a consultation with one of our trainers–we’re excited to get to know you and help you work toward your goals.

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