"Results won't happen unless you make them happen!"

Jump Rope in 2012

2012-01-20T12:19:00.007-05:00

Jumping Rope! ME ! I'm too old!

Not so! The fitness industry continues to support the great conditioning you get from jumping rope for continued strengthening of muscles and bones, lose fat while burning a ton of calories, flexibility and balance. Jumping rope is a fun exercise which helps to build your overall agility and endurance levels!

I am not good at jumping rope; but I want to give it a try this year. I like the challenge of being a Rocky Guru! My nephew and I downloaded his many jumping rope scenes over Christmas - we got pretty pumped! Check this video out http://www.youtube.com/watch?v=O31_Av5oY64&feature=youtube_gdata_player and then head to Walmart to purchase a $4.77 Gold's Gym jump rope to start your new hobby today!

See you soon at the gym! Lynette

2011-12-04T19:56:00.002-05:00

Hi Everyone – I’m a big fan of Dr. Oz and his amazing knowledge of the human body. I’m also a big fan of Pastor Rick Warren who has written the best seller, “The Purpose Driven Life.” I hope the 3 tips below encourage you to know you are on the right path to your weight loss goals and having success!

Dr Oz: The Daniel Plan - Doctor Oz did a segment on how Pastor Rick Warren lost weight on the Daniel Plan. Pastor Warren stated that weight loss groups are important because God has wired us to need each other. Several passages in the Bible reference this idea. It is the mutual service to each other that will keep us successful. The long-term behavior came from the group support. One of the best parts about The Daniel Plan is that you form lasting relationships and it’s FREE! Pastor Warren’s words of wisdom; if it grows on a plant - eat it. If made in a plant - don't eat it!

Dr. Oz: Form a Group.
1. Form A Weekly Meeting- Forming a weekly meeting creates accountability and encouragement. You can use anyone for your meetings, like friends, neighbors and co-workers. During the meetings, have a teaching time, which should be inspirational. Also include a sharing time. This could be sharing information about family, weight loss, sports, basically anything that you can share with others. Make it meaningful and share your healthy recipes or your weight loss
success stories.

Dr. Oz: Burst Training or Interval Training.
2. Burst Training (Interval Training)- This type of training varies speed and intensity.
Burst training will increase your metabolism to help you lose weight. Pastor Warren noted that whether you are a beginner or more advanced, interval training can work for you. Cater your training to your level and as you become healthier, the level will increase.

Dr. Oz: Goal Sheet.
3. Create A Goal Sheet-Your goal sheet should marrying faith with food. Have a daily quiet
time in order to do such peaceful things as review your life, recharge your emotions or refocus the mind. Create goals that include such personal tasks as being able to see your children grow up or to love your body. Pastor Warren felt that if you did not have a goal, you were headed nowhere, so take the time to create positive goals that you can achieve.

Lose that Weight - Chi Run with Me!

2011-01-11T20:07:00.010-05:00

Happy New Year!

I definitely believe in New Year’s Resolutions! One year I kicked my Diet Pepsi habit, another year I lost 20 unwanted pounds I shouldn’t have put on the year before, another year I was challenged to become a Body Step Instructor – and many more – check, check, check it off! Yeah – boy that feels good!

This year I have 2 Resolutions: #1 To not get stressed over little things (Okay, that’s pretty big – break it down – this leads to #2. Learn to Chi Run & teach and instruct others (Great way to lose weight, reduces stress, effortless and injury-free!).

I have over 50 hours of research and practice and have attended 2 workshops on this technique and I can testify it works and it’s fun and effortless! I have a hammer toe, a bunion, IT Band Syndrome, can’t breath right, tight hamstrings so I have very specific issues I have to deal with. Let me know if you are interested in something like this for your New Year goals. Check out:
Chi-Running Tab for more informaiton. I’m also planning on participating in many 5K’s – maybe a half marathon at the end of the year – we’ll see!

What are your resolutions? Think about it, make a plan and be Committed! Let me know how I can help (430-8810 or lynettef@velocitialliance.com). See you at the gym! Lynette

PS - Finally, Meltdown has changed. It is now only offered at FF Kinesis Studio (8 sessions for $160). You don’t have to be a member of FF to be in this program. My classes offered are: Mon and Wed night 7:00 and Wed. am 9:30. If you need accountability, this is for you! Let’s talk!

Holiday Survival Kit

2010-11-08T20:32:00.006-05:00

Hi Everyone - I heard a good tip today to get through the Holidays! Know your trigger points - beware of People Places and Things!

People - Do spend time with people, that's what the season is about, renewing, enjoying and building relationships. Don't use food instead of conversation. Don't let others pull you into their unhealthy way of eating. Do be a leader in the way you eat!

Places - Do be careful at buffets! Don't go back for seconds, make good choices at your event. Don't go hungry!

Things - Do eat slowly, drink lots of water, carry gum or mints with you to take care of the urge for sweets.

Double click on Hoidays Survival Kit to see more Do's and Don'ts!

Join our Meltdown programs with 10% Discount for Nov. & Dec. Call me at 430-8810 for more information. See you at the club! Lynette

The 5 D's To Diet

2010-09-14T10:40:00.013-04:00

DELAY: This is the biggest step because you want to be a mindful eater. You have that wave of I want to eat something, delay that for 10 or 15 minutes, it's acknowledging that you actually want to eat something, so you're putting that off, saying I just want to think about this because we tend to be impulsive and go with our cravings. We get that wave of impulse and we have to have it right now and that takes about three weeks to learn, but that's the hardest step, just defer that eating and delay it.

DISTRACT: A lot of times they say you're not hungry, you're just thirsty. While you're doing this, you don't want to say "I'm going to sit in front of a clock for ten minutes and watch the minutes tick by." You want to distract yourself and do something that does not involve eating, involve your hands - you can clean out a drawer, do a load of wash, walk around the block, answer some e-mails, do something to just distract yourself and make you stop thinking about the food and sometimes that really works and that's enough. As we're dieting, a lot of people can't stop thinking about food and then they're obsessed with food. You really have to distract yourself and force yourself to think about some other things. It is hard - if it were easy everybody would be thin.

DISTANCE: Food is around 24/7, you have to distance yourself, mentally and physically. Don't keep food on your shelves in the kitchen, don't be around food, don't use food shopping as an activity to look for low calorie things. Just don't keep food around - out of sight, out of mind really works when it comes to food.

DETERMINED: Start to think about a little evaluations of self-I wants, why do you want to eat? Are you hungry or are you thirsty? Is it emotional hunger or physical hunger? When is the last time you ate or drank something? A good way to understand this is to keep a food record, either online or write it down to see what are your eating patterns and why you want to eat. This will help you determine what it is you really need to act on. How do you determine the difference between emotional hunger and real food hunger? What are the real symptoms and signs? Ask yourself, "When did I eat last?" If it's over three hours, you're probably physically hungry. If you've eaten about 100, 150 calories and an hour later you want more food, a lot of times it's going to be emotional.

DECIDE: Decide what it is you want. You want to preplan and say, do I want something salty or crunchy or sweet or creamy and smooth and think about portions, What do you really want to eat and don't deprive yours. Don't pick something you think has to be healthy. Learn how to eat sensibly and how to enjoy your treats in moderation.

As silly and simple as these tips may seem, I've been trying them and they work! Call (430-8810) or contact me: lynettef@velocitialliance.com for more information on our Meltdown programs. See you at the gym! Lynette

Obesity is Now an Epidemic

2010-08-30T23:31:00.006-04:00

Obesity is on the rise. The CDC released a shocking new report showing more than 72 million adults in the US are now obese. That is one-third of all Americans. So why is this happening and what can we do to slow the epidemic? Dr. Louis Aronne from New York's Presbyterian Cornell Hospital continues to report – "It was not a shock that the obesity rate by state found that in every state over 15% of adults are obese and in nine states that number is over 30% of adults." Yes, South Carolina is #5!

The average American is 23 lbs. overweight. Why is that increase happening? What is the reasoning behind that? There are a number of factors. It's not just that we're eating too much and we're not exercising enough, although that's clearly a part of the picture. But there are many subtle things that are going on that affect metabolism. For example, we no longer have to control the temperature of our bodies. We have air conditioning and heating systems to do it. There are medicines that cause people to gain weight. And there are many other factors.

We know that obesity is a leading cause of heart attack and stroke but people in our area tend to not care because 200+ lbs. is becoming socially and cultrally acceptable, Again, all of the factors are going in the wrong direction and that's added to our body's tendency to allow weight to go up. Anyone who has ever tried to lose weight will let you know it's a one-way trip. Your body lets you go up very easily. It doesn't want to let you go back down again. People who are obese, they're paying over $1,400 more a year for health care.

This is obviously having a tremendous impact on health care costs. And a good way to reduce health care costs would be to reduce obesity. For example, if we could get people to lose just 12 pounds you would reduce the risk of developing diabetes by 60%. Not just for a year or two years but for more than ten years.

Losing weight can be an uphill battle, but it can be done. Even small amounts of weight loss are a success. So people often achieve 10, 15-pound weight loss but they give up because they think it's not enough. It's not what they've seen people lose in a TV show but it's worth doing. Any weight loss is valuable weight loss and it's going to be good for your body.

Yes, we need to do something to stop this epidemic. Take a look at what our local TV station reports:

http://www.wyff4.com/video/24162069/?taf=gs

If I or our trainers can help you meet your fitness goals, please contact us - you can't afford to wait any longer! Lynette

How to Curb Your Appetite

2010-05-08T12:09:00.004-04:00

Are you looking for a magic ticket to weight loss? Dr. Keri Peterson says you can start by understanding the difference between true hunger and food cravings. "When you're hungry you'll eat anything and when you have a craving you want a specific thing - you want that chocolate, you want that pasta," she explains. "The other difference is the trigger. When your sugar drops, that's a signal to your body to eat more and that's why you get hungry so you get the tremors, you get the growling stomach, you get the lack of concentration." While that's a sign of hunger, cravings are typically a response to an emotional state. "If you're upset or you're stressed, and that's when you'll crave sweets because the carbs will actually increase your serotonin levels, which improve your mood!" Dr. Peterson says. Other craving triggers include boredom, your period and the environment, which explains why you may crave a hot dog at a baseball game.

"If you want to lose weight, you must eat less, exercise more - that's the simple solution." from Rachel Ray on her show. Dr. Peterson agrees, but also suggests a few strategies to curb cravings. "One really important thing is make sure you get protein, fat and carbs with every meal, because then if you're missing one of those things you're going to wind up craving that thing, and also that really satiates you for longer periods so you don't get your sugar dropping and then have those cravings." She suggests varying your diet so you don't get bored and crave foods, eat three meals a day so you are not starving, and remember that a craving is something you can overcome. "Distract yourself if you have the craving because it's really an urge and it will pass in about 30 minutes if you just give it a little time." And, pay attention to your emotions so you can avoid using chocolate and other treats to boost your spirits. "If you're feeling stressed, recognize that and then try to do something else instead like exercise or meditate!"

Aren't these great tips! Consider joining our Meltdown groups this summer - you can jump in any time and we have different pkgs. to fit your busy schedule and personal needs. Have a great summer! Lynette

X-Plan Challenge - Lose Weight Now!

2010-02-22T11:59:00.003-05:00

As Spring approaches, it's time to take the leap forward to lose those extra pounds that creeped on during the winter months!

Okay, after a good cry, do something about it and let us help you achieve your fitness goals. We are offering two Weight Loss Programs to help you.

Take a look at your options and we'll see you in the gym! Lynette

(Click on Picture to Enlarge the two X-Plan Options)

Happy New Year! Resolutions Do Work!

2009-12-31T16:39:00.005-05:00

I like the first day of January and this is why. There is usually something in the past year that I didn't do very well. Instead of feeling guilty about it, I get a second chance; so therefore, I do think New Year's Resolutions do work.

This is the key though. To say you're going to lose 15 pounds is the first step. It doesn't stop there. You need a plan and you need to stay committed to the plan. I'm excited to announce to you that Sportsclub has enhanced the Meltdown Program. Here is what we have for you to see success in your weight loss and fitness goals:

1) New Food Diaries - Smaller, easier to manage, encourages you to plan for the next day, calendar to keep track of your progress, calorie guidelines to help you know how much you should eat to lose weight.

2) 20 X-Plan Challenge - On each page of the food diary, you will be challenged to pre-plan your eating as well as your workout schedule for the next day. When the next day arrives, you will receive an X to put in the box, or on your calendar if you did what you said you were going to do the day before. When you have received 20 x's out of 30 days, you will receive a Black X-Plan Survivor T-shirt.

3) If you cannot attend the times allotted at the 3 clubs, let us know the times you are available or find 2 other people to join you to form a meltdown group.

4) We are excited to introduce the Meltdown X-Plan Group Challenge which will be offered at each club. You have the option to purchase 8 sessions for $160. You simply decide which classes you want to attend and you have 2 months to attend the classes. You will still receive a food diary, weigh in and be eligible for the X-Plan Survivor Shirt.

Two years ago I made a New Year's Resolution to lose 20 lbs. I made a plan, I was committed to the plan, I worked hard and I did it. Last year, my New Year's Resolution was to lose between 3 and 5 more pounds and increase my protein. I did lose 3 more pounds plus I all of a sudden noticed I had a 6 pack and some definition in my arms! Hmm! What's my goal this year? Be consistent, committed and careful! What do you think? I'm going for it - how about you? Lynette

Trick or Trrrr...eat!

2009-10-28T22:32:00.004-04:00

I don't know about you, but this time of the year is very SCAREY for me. In the past, it has definitely been the start of me falling off the wagon and not getting back up. I do think I'm stronger this year though. This is my plan. Yes, I have already bought the candy for the trick or treaters for Saturday night but I've put the candy deep in the back of my cabinets and have made a commitmet to not open the bag!!

Next, when I become weak these words seem to come to my mind and I continually repeat them "It is not worth the cost!" "I've worked too hard to get where I'm at, I'm not going to blow it now!" In a funny way, I coach myself, convince myself, scold myself and then commend myself for a job well done.

We all have different struggles and each of us have to come up with the plan that works for us - when you can get a grip and have the strength to go forward, it will really make you feel good about yourself, happier inside and nicer to those around you!

I really went out on a limb last weekend and wore a bikini like costume for the Body Pump launch. Although very embarrassed, I sure got a lot of compliments on my awesome abs! I worked hard for those abs and my plan is to keep them that way for a long time. Please come join me for the fight for fitness!

We are starting two new classes next month. Five Forks @ 4:15 to 5:15 on Monday and on Wednesday Simponville will start a new class @ 5:45-6:45 in Studio 2. Please contact me if you need to know more about our program. Since we really only have 3 weeks in November, the price will be $199 for 3 groups and 3 privates; and if you are a renewal and just want the 3 group sessions, the cost is $75. Have a safe and fun Halloween - without the treats of course! Lynette

Three C's To Fitness

2009-09-16T13:24:00.007-04:00

Let’s talk about the 3 C’s to fitness. (No it’s not chocolate, couch potato and complacency.) If you follow these 3 simple rules and always keep them in front of you, I think you will see great success. So here they are: Commitment, Consistency and Convenience

COMMITMENT: It’s a big word and there is no turning back – it’s a promise to you. If you watched the Biggest Loser last night, Shay almost quit the program. But after weighing the odds and what would happen if she did quit, she changed her mind because she made the commitment to herself to change her life.

CONSISTENT: Oh, boy, that’s a tough one. A lot of us are pretty consistent at our eating and exercising routine during the week, but when the weekend gets here, we relax, celebrate, and just want a break. Unfortunately, many of us have to start all over again on Monday. In order to see success, you have to be consistent everyday, writing down everything you eat and figure out how to handle your obstacles of the weekends and special occasions.

CONVENIENT: For example, if you hate to swim, don’t feel like you have to swim to meet your goals or if you don’t like carrying that big journal with you everywhere you go, maybe record your calorie intake online or purchase a small notebook. We want you to get hooked on food that is healthy, find exercises that are fun and discover other tools that keep you on the right track to accomplish your goals. There are many classes and equipment at the club that can make your workout fun and enjoyable!

Okay, if you're sold on this concept, I challenge you to be courageous and consider our Meltdown program. It's time to complete the task you've attempted at many times. If you're in the Meltdown program, congratulations for sticking with it and creating a new and exciting plan for your life.

The Meltdown staff and I really do CARE about your fitness!

Contact me if you have any questions: 864-430-8810 or lynettef@velocitialliance.com

2009-07-30T10:03:00.006-04:00

MELTDOWN NEWS FLASH - “The health cost of obesity in the United States is as high as $147 billion annually, based on the Centers for Disease Control and Prevention study released July 27th, 2009. The proportion of all annual medical costs that are due to obesity increased from 6.5 percent in 1998 to 9.1 percent in 2006. This total includes payment by Medicare, Medicaid, and private insurers, and includes prescription drug spending. Overall, persons who are obese spent $1,429 (42%) more for medical care in 2006 than did normal weight people. These estimates were compiled using national data that compare medical expenses for normal weight and obese persons.

The study is titled "Annual Medical Spending Attributable to Obesity: Payer- and Service-Specific Estimates." Recognizing the large health and economic burden of obesity, CDC has issued its first comprehensive set of evidence-based recommendations to help communities tackle the problem of obesity through programs and policies that promote healthy eating and physical activity.

As you know, a person’s quality of life is priceless. If you’re looking for ways to cut health related costs and improve quality of life, please consider our meltdown programs. It’s hard to measure how you feel with $$$ but you have to live with you for the rest of your life. You deserve only the best and if we can help you achieve your fitness goals and help you cut some of your medical expenses, please come join us. Classes start the first of every month and you can renew your package options month-by-month. Sign up at the front desk at your local club or call Lynette @ 430-8810.

2009-06-16T11:22:00.003-04:00

FREEDOM IS NOT FREE!

With the 4th of July arriving soon it struck me that my weight loss venture is a sort of freedom in itself. For example, back in 2000, I felt enslaved to food. I was trapped and couldn’t get out of the vicious cycle I was in. It finally came to a point in my life where I said “Enough is enough!” I got my act together, looked seriously at where my future was heading and made a plan. It worked. I was able to shed 30 lbs. in 6 mths.

The cool thing about that whole experience was I felt freedom the first day I started on this venture! I knew that in my mind and in my heart I was on the right path for victory. I also knew that the plan would work if I stuck to the plan. Even though I felt free from the bondage of food, of course, I was not completely free. I still had to work and that was a day-in, day-out decision to not waiver, trusting I would come out the winner in the end!

The freedom we experience here in our country is something we should never take for granted and continue to fight for. Our forefathers gave up their lives to give us the freedom we have enjoyed and experienced to date. Our job now is to keep our country healthy so we can continue to experience a free nation for a long time. So I guess I’m getting a little patriotic now encouraging everyone to fight for our country’s continued freedom of religion, speech, education, occupation, etc.; and at the same time, continue the fight for your own health and well-being. The fight is worth it and the freedom that comes with the fight is priceless. I hope you enjoy your 4th of July with a new outlook on your fitness goals and the privileges you have as an American. God bless America!

PS - Check out Chris’ article on “Freedom to Be Me” posted below.

2009-06-16T10:41:00.004-04:00

FREEDOM TO BE ME!
By Chris Campigotto – Meltdown Weight Loss Participant

I was a very unkempt man you could say. I did not dress well, I would shave but only when my beard started to bother me, I didn’t look good and I did not feel good. At the time I joined Sportsclub I weighed 300 pounds. I was tired all the time. I slept in three-fourths of my classes (high school) at least somewhat and was still always tired. I was almost never in a good mood. To make it simple, I just did not care. I did not care about the way I felt, the way I looked, or what others thought of how I looked. My grades were horrible, C’s, D’s - the only two good grades I had were two A’s my senior year in “English IV” and “Shakespeare” - both of those because the teachers, somehow, liked me.

I remember the day that I first picked up a brochure for the “30+ Pound Meltdown” group. I remember thinking “maybe this is worth looking into”. I had been “trying” to lose weight for close to a year and I had not met with any success. I say “trying” because my workouts would consist of working out for maybe 10 to 20 minutes, then going outside to sit in the car while I waited for my ride to finish. Most days I would not even break a sweat, let alone achieve getting my heart rate up to a point where it was helping me.

I brought up the Meltdown class to my parents one day and my father agreed. He believed I should sign up for it, too. So when the July 2008 session started I signed up for the class at Five Forks, scheduling my personal training at Simpsonville. I remember walking in, unsure of what to do. Before “Meltdown”, most of my “work outs” consisted of walking on a treadmill at a slow pace or slowly figuring out the machines. I was completely unprepared for what I went through there. I never had good balance and with my 6’ 3” frame and the Kinesis equipment continued to prove it was true. That night was one of the hardest work outs I had ever experienced, before or since. I was barely able to stand when it was finished. In the first week I lost seven pounds, and in the first month I lost 17 pounds.

I owe a lot of this to the fact that the majority of my family got behind me and helped. My dad started going to the gym as well and has lost a significant amount of weight, too. He pushed me to go when I did not feel well and he strived to make sure all the junk food was kept out of our house.

I’ve had some failures…everyone does. Once I went to go visit my grandma and gained seven pounds in one weekend. Another time I gained 10 pounds in two weeks because my older sister visited us. While she was visiting, we rationalized that it was OK to eat food that had been banned from our house.

But I’ve had lots of successes. I have lost fifty pounds in my year here. I now bench 160 pounds, I crank out 300 tricep dips in 3 minutes, do continued jumping jacks for 3 minutes, and I can even do the crane on the Kinesis equipment without falling over! I am able to walk through the dessert area of a store without any cravings; and whenever I go to the movies, I don’t want popcorn. I have started to care how I look. I still don’t care how others see me but I care more about myself. I am more active, I am not tired all the time, I eat more vegetables and fruits and less sweets.

I continue to go to the 30 Pound Meltdown group. Without it, I believe that I would have continued to gain weight this past year. Instead, my goal is to be at 230 before the end of 2009. The group holds me accountable and I know the scale does not lie when I step on it every Monday night.

I want to thank the personal trainers at Sportsclub for encouraging me when I’m down, for helping me get back up when I slip, for continuing to teach me about eating healthy and exercising; and finally, for giving me the initial spark so I can experience “Freedom to Be Me” for the rest of my life!

2009-04-30T10:27:00.017-04:00

Fast-Slow-Fast-Slow Burns More Fat!

Some gymgoers are tortoises. They prefer to take their sweet time, leisurely pedaling or ambling along on a treadmill. Others are hares, impatiently racing through miles at high intensity. Each approach offers similar health benefiits: lower risk of heart disease, protection against Type 2 diabetes, and weight loss.

But new findings suggest that for at least one workout a week it pays to be both tortoise and hare - alternating short bursts of high-intensity exercise with easy-does-it recovery. Studies continue to show that a workout with steep peaks and valleys can dramatically improve cardiovascular fitness and raise the body's potential to burn fat! We call this "Interval Training."

According to a study published in the Journal of Applied Physiology, 8 women in their early 20's cycled for 10 sets of four minutes or hard riding, followed by two minutes of rest. Over 2 weeks, they completed seven interval workouts. After interval training, the amount of fat burned in an hour of continuous moderate cycling increased by 36 percent and the ability of the heart and lungs to supply oxygen to working muscles improved by 13 percent. It didn't matter how fit the subjects were before. Borderline sedentary subjects and the college athletes had similar increases in fitness and fat burning.

Here are someo guidelines to follow: The high-intensity phase should be long and strenuous enough that a person is out of breath - typically one to four minutes of exercise at 80-85 percent of their maximum heart rate. Recovery periods should not last long enough for their pulse to return to its resting rate. Examples would be: swimmers, two laps fast, 4 laps more slowly, runners, 1 minute fast, 3 minutes slower.

Interval training isn't for everyone. If you have heart disease or high blood pressure or joint or arthritis you may need to consult your doctor before starting this type of training.

Good luck this month - let us know how we can help! Check our club brochure for more information on our Meltdown program.

http://www.meltdownsc.com/programs.html#technogym

2009-03-31T11:03:00.009-04:00

Do Your Back, Knees, Ankles, & Feet Hurt? Lose Some Weight!

Ouch! Did you know that every pound you are overweight, you’ve added an extra 4 pounds of pressure on your knees? (Dr. Stephen Messier, Wake Forest University). This can lead to knee sprains, strains, osteoarthritis, knee cartilage tears, joint dislocations, etc.

In a 1996 study, Dr. C. Frey determined that overweight patients experienced a higher incidence of plantar fasciitis, tendinitis, osteoarthritis, and fractures/sprains of their feet and ankles. A more recent study suggests that obesity is "a cause and initiator of heel pain and plantar fasciitis/calcaneal spur, and that improper footwear aggravates the condition."

Also, extra weight around your midsection pulls the pelvis forward causing strains on your lower back as well as your spinal structure such as the discs which can be negatively impacted, which directly affects your hips and mobility.

Okay, there’s the bad news. Here is the good news:

ADAPT study found that participants in an 18-month program of exercise and calorie-restricted diet had a 24% improvement in physical function, and a 30% decrease in joint pain. This study doesn’t include other benefits that came off the top of my head such as: preventing future health problems like diabetes, cancer, heart disease, respiratory complications, blood circulation, mental alertness, increase energy levels, decrease stress levels, social interaction, joint and muscle deterioration. I could go on and on.

Here is what you need to know: Your BMI (Body Mass Index) needs to be under 25 or you are considered overweight. If your BMI is more than 30 you are considered obese. Here is a formula to help you figure your BMI. Divide your weight in pounds by your height in inches squared, and multiply by 703. This is a general calculation and does not take into consideration muscle mass.

If you are truly going to lose weight and get fit, you have to do three things: 1) Eat less calories than your body requires daily, 2) do cardio exercise 5 times a week (at least 30 minutes); and 3) resistance training at least twice a week. We are here to help you do all three – it’s time to not hurt any more and enjoy the rest of your life!

Check out our brochure for more information on the Meltdown program.

http://www.sportsclubsc.com/programs.html#technogym

It's Never Too Late to Get in Shape!

2009-02-20T10:23:00.000-05:00

Is this a true statement? “It’s Never Too Late to Get in Shape!” When Oprah announced that she had gained 40 lbs. last year, one of her excuses was: “When I turned 53 and I found out my thyroid had some issues, I used that as an excuse to not stay in shape. My conclusions were that I have had a good life up until now with keeping my weight off but now it’s over!” (Paraphrased from Jan. 6th issue of O Magazine) Guess what? She gained 40 extra pounds.

So what happened? She did not believe that she could have success later in life – that she was doomed; she gave up on the fight. She now realizes that was a lie and is now back on track with her weight loss venture; but I bet she could kick herself for not picking up on this realization about 8 months ago.

How does this apply to you? I hear excuses all the time on why you can’t lose the weight or why you can’t get to the gym. Sorry! There will always be obstacles staring you in the face; but don’t just quit, do something different, figure it out! My obstacle last year was working late at night, so when I got home I was starved. Okay, I had to figure it out. I discovered that if I drank a protein shake while I was driving home, I wasn’t hungry by the time I got home – Wow! It worked for me and I lost 20 lbs.

I found these 5 tips to weight loss and keeping it off in The Biggest Loser Complete Calorie Counter book – write these down and put them on your refrigerator:

1. Eat breakfast.
2. Eat fruit and/or vegetables with each meal.
3. Have protein with each meal and snack.
4. Be physically active.
5. Plan your meals, snacks and exercise.

And finally, no excuses! Take a look at the link if you need a little inspiration:

http://www.youtube.com/watch?v=obdd31Q9PqA

Don’t ever quit because it’s never too late to get in shape! New sessions start next week – sign up if you need a little help to get back on track!

Are you Sitting on the Sidelines?

2009-01-28T04:44:00.000-05:00

Doesn’t it seem odd that on Super Bowl Sunday most Americans get all excited about watching and cheering for the best athletes in the world yet at the same time sit in their living rooms consuming thousands of calories and doing everything but physical activity?

How did the Cardinals and the Steelers get to the Super Bowl? What makes a great football player? Are you like them?

First, each player loves the game of football, they have a drive to be excellent at what they do, they are committed to reaching their goals, they eat the proper foods to help their body perform to its best potential, they work hard in the gym, they work with a group of people who care for each other, they have a great coaching staff, they have a plan of attack, a cheering section, and finally, it’s their job.

Are you like them? Yeah, in a lot of ways you are. Your sport of choice is YOU. I hope you love who you are. So now the question becomes "Do I love myself enough to take care of me and how shall I do it?"

Is it your job to be fit? Yes, for the rest of your life . . . so now ask yourself, "Are you just going to sit on the sidelines or get in the game?"

Enjoy the game on Sunday and get back to work on Monday - we're cheering for you!

PS: This is our pep rally if you didn't catch it!

Daily Resolutions - How to Stay on Track!

2009-01-13T15:40:00.001-05:00

Now that we’re all off and running (or have some of you got off the tracks?), how are you doing? Typically, by the 3rd week of New Year’s Resolutions we start to experience failure and doubt. I’ve been there and know the frustrations. So what’s next?

It’s time to make Daily Resolutions. Instead of focusing on the big picture, it’s time to evaluate your present day activities, make changes for tomorrow and then pursue being committed to your plan one day at a time. It has really bothered me that Oprah has made such a big deal about falling off the band wagon; and in fact, on yesterday’s show she brought others who have failed on the show to ease her pain. I don’t know about you, but that didn’t give me much hope as far as my future keeping my weight off. My question becomes, “What is the point of losing the weight if it’s just going to come back on and even add pounds after I lose it.” I want to warn you to not let that thinking pull you down. Here’s what you need to think instead:

God has given you one life to live. Even with all of the best resources out there to help you with your life fitness goals, it’s still your body and you have to live in it. Don’t forget how important you are, don’t forget your value here on earth, don’t forget your talents and gifts to share with others; but mainly, don’t forget to make time for you. It’s up to you to make a difference in your own life.

I will continue to live by this quote from Dr. Phil. “If you lose it right, you lose it once.” Does that mean once we lose it we are done? Absolutely not, we still are vulnerable when it comes to the temptations that stare us in the face everyday. But if we first acknowledge that “Food is our Drug of Choice” this will help us to be better prepared when the attacks come. Does it get easier? Yes, it does and the rewards are great!

Question? Would you keep your doors unlocked at night if you thought your neighborhood wasn’t safe. Take the necessary precautions and steps to keep your house (your body) safe and protected. It’s worth the work involved. I hope this helps. Please let us know how we can help you stay on track.

New Year's Resolutions - Do they Work?

2008-12-30T12:14:00.000-05:00

As I reflect on 2008 in my personal life I would have to say that "Yes, New Year's Resolutions do work." Then how come so many people fail within weeks of making them?

Here is my list of why my New Year's Resolutions worked for me.

1) I first defined what my resolutions were - were they realistic?
2) Where do I need to make changes.
3) What steps do I need to take to make it happen and am I committed to the plan.
4) Am I psychologically ready to make the changes necessary to make it happen.
5) What kind of accountability do I have to keep me on track.
6) Finally, when I fall down, do I get back up.

Now, let me get personal. I know many of you know that I lost 35 pounds in the year 2000. That was very rewarding for me. In fact, I kept it off for 6 years. But I started to slip in 2007. Rick and I were in transition with new jobs, moving to South Carolina and still having a home in Nebraska. Even though I continued to work out on a regular basis the pounds started to come back.

Panic began to settle in. How can this be? I work out all the time and I really don't eat that bad! Well, last January 1st I made two New Year's Resolutions: First, to give up Diet Pepsi during the week and carry my water bottle with me everywhere I went. Secondly, to eat 500 less calories each day - specifically at night. I was able to identify that my weakness was night time eating. I worked out at night and I found myself starving by the time I got home so I would overeat as a result. Dah - guess what? That food didn't get a chance to burn off so it pretty much went to stored fat while I slept!!!

For me, it was about being consistent everyday. It actually was easier than I thought it would be. It only took a week for me to love water and not so much Diet Pepsi and with the help of drinking a protein shake before I left the gym at night, it satisfied me so by the time I got home I wasn't hungry any more. Then when I started to see success and the weight come off, it was easier to go to the grocery store; so when I was tempted, I remember saying, "It's not worth the cost." I am proud to say I lost 20 pounds in 2008!

To summarize, I think resolutions do work but you need to figure out where your weaknesses are and find solutions for them. I want you to be thinking of your 2009 New Year's Resolutions; and if you're ready, you will see success so - Happy New Year! - let me know how we can help.

Holiday Eating Tips

2008-12-20T22:43:00.001-05:00

We all know there are lots of bullets to dodge in December. Christmas isn’t just about food and drinking. This year try to channel your energies and activities to more giving to others and doing activities that affect your health and fitness – what a great Christmas present to yourself. Let us know how we can help! Here are your tips for the month:

1. Drink half your body weight in ounces of water daily, including one glass before every meal.
2. Avoid emotional eating. The next time you reach for that cookie, ask yourself whether you're being prompted by stress, hurt, depression, boredom, or even joy. The purpose of eating is to fuel your body, not temper your feelings.
3. Always have breakfast. It provides energy to your body and brain and keeps you from going into starvation mode and binge-eating later.
4. Schedule time to eat. Plan on three meals and two fruit or veggie snacks every day. Look at your schedule for the day and block out windows of time to eat; "not enough time" is not an excuse.
5. Count to your age before you "cheat." Anytime you find you are about to eat something that's not healthy, count to your age. If you still want a bit after your countdown, feel free; you've made a conscious decision to indulge.
6. Ditch the defeatist attitude. Everyone falls off the wagon sometimes. The important thing is to get back on. So when you succumb to that late-night bowl of ice cream, don't think "Well, I've already been bad, so I might as well finish the rest of the carton." Instead, enjoy the occasional indulgence and then return to your resolve.
7. Get off the couch. A daily exercise routine would be ideal. But even walking up a few flights of stairs for a face-to-face conversation is better than text messaging.
8. Avoid processed snacks. Always try to have a piece of fruit rather than processed snack foods, especially late at night. If fruit alone doesn't cut it, try adding some peanut butter. If you need a sugar fix, nuke a handful of dark chocolate chips in the microwave for a few seconds and dip your fruit into that.
Tips are from Daphne Oz (yes, the daughter of Dr. Oz, Oprah health expert and RealAge medical adviser)