Tips to Tracking and Measuring Your Fitness Goals
Everyone is excited when they first start a new fitness program, but over time even the most enthusiastic gym goers can lose motivation and direction.
One of the best tools I’ve found to keeping myself and my clients on track is a workout/ nutrition log. How many times have you been in the gym and thought “hmm.. which weight did I do last week? Or did I do the flat bench press or was I was on the incline?” I know I have – especially with what I do, there is no way I can keep all my clients workouts and weights memorized, so the way I keep everything straight and don’t have the feeling I’m losing my mind is to write everything down! Not to mention that it really is rewarding to look back and see where you started and what you have accomplished week by week.
A fitness journal or log is something every fitness buff should have in their gym bag. I have training logs dating back to 2000! I think the quickest way when you’re in the gym is old fashioned note book style journals that you write in, but I have clients who track their progress using a combination of tools.
Searching the internet also offers a variety of websites that allow you to track your progress online at no cost. One that was introduced to me by a client of mine is www.sparkpeople.com. This website offers a way to track your daily calories, weight loss goals and progress along with the calories you expend through your workouts. Definitely worth checking out! Another client of mine uses her iphone to log her cardio and nutrition. Here are some tips to keep you on Track:
- Go in with a game plan and write down your workout before you get to the gym.
- Set a very specific goal for yourself ; I want to be able to do 10 pull ups by such and such a date.
- Be diligent in recording what you accomplish with weights and reps during each workout – it really doesn’t take that much more time during your workout, use the time to write between sets.
- Write down your goal daily and keep it in front of you. You may have several different that goals, that’s great, give each of them a place on your time line. This will help you see the big picture and put the necessary steps in place to get there.
Posted in Fitness Tips on June 5th, 2010 by admin | | 0 Comments
Are you a New Mommy looking to get Fit?
I remember how hard it was to get back into the swing of things after having my daughter and how thankful I would have been to have had a place to take her with me and be able to excercise! Fortunately my good friend Leigh Hobson is the owner of Stroller Fit here in Lodi and we are lucky enogh to have her teaching her Stroller Fit class at our Fitness Systems Gym! Welcome Leigh! We are so happy to have you! If you are interested in signing up or just want more information follow the link below!
http//www.strollerfit.com/lodi
Posted in Fitness Tips on January 20th, 2009 by Melissa | | 0 Comments
Fit & Fabulous for Fall
The seasons are changing again and with them they are bringing the promise of holiday festivites to come. I want all of you to stay Fit and Fabulous for Fall this year – You can stay in shape, look great and enjoy yourself this season without the 10lbs each american on average gains! Here are some tips to help you enjoy your friends, food and festivities without the fat!
1.) Never go to a party with an empty stomach - always eat a healthy meal with a balanced amount of lean protien and complex carbohydrates before you go. This will help you to stay on the right track while you’re out, and keep you from over eating you will already be full. Play it smart at holiday affairs and fill up on stuff from the vege – tray!
In fact I will sometimes bring my own just to make sure there is one – its always a nice gesture to bring something anyway right?
2.) Don’t give up on your workout routine just because its the holidays - As americans we are marketed to by the media that durring the holidays all we should do is sit around be lazy and eat red and greeen M&M’s! Keep going to the gym!!!! Plan a vacation somewhere warm – where its still bathing suit season!
3.) Allow your self a treat, depriving yourself all the time is a mental set up for failure - you must allow yourself some leaway – if you want a slice of Grandma Junes pumpkin pie have one! Everything in moderation! By the way – Dr. Oz says pumpkin is a super food! One slice not the whole pie! Yams at thanksgiving are great too, but they really do taste great without all the butter and marshmallows on top – I swear a little cinnamon and maybe a sprinkle of Molly Mc Butter and your good to go – without the excess calories!
4.) Take your workout outside for fall there are so many things to do – Rake leaves, take a walk with your family to enjoy the changing colors of the trees, pruning plants and shrubs, and planting bulbs are great examples of things you can do outside to burn calories. Another great calorie burner is digging with a shovel – not only does it get your heart rate up but works the whole body too! Keep up your cardio durring the winter months, your body naturally slows down when it is dark to prepare for sleep, as the time changes and we are in the dark more – its important to keep that metabolism going!
5.) If candy is your absolute weakness durring this time – you know those festive looking hersheys kisses I’m talking about? – The ones where you can wind up eating the whole bag over the course of day? See if you can keep one bag around for 3 weeks or if you just can’t control yourself – don’t buy them! ( by the way I have no weakness for chocolate and am not speaking from experience at all) ! 
Know your weakness and plan accordingly! Have Fun this Fall and Stay Fit!!!
Posted in Fitness Tips on September 18th, 2007 by Melissa | | 0 Comments
Note To Recruits on Last Day of Boot Camp
Well Last Saturday was the last official day of July Boot Camp 2007 and I am sad to see all of you go! All of you girls and guys made so much progress and I am so proud of you! Seeing all of you advance in your abilities and overcome obstacles is why I love to do what I do and makes these camps worth while! Thank you for participating and really challenging yourselves – you all have it in you to succeed and do well its just figuring it out for yourself. I can’t wait to see you again in October for our Fall Fit Camp!
Stay Strong!
~Melissa
Posted in Fitness Tips on July 30th, 2007 by | | 0 Comments
Focus in On Your Training
Some people call it focus others say they are in “The Zone” and that when they are in it they are able to have a phenomenal workout. I call it putting your mind in your muscle – I know my clients have heard me say this time and again – but it works. Its amazing what a difference it makes when you conciously work out and think about the muscle you are training verses just going through the motions. This article gives some great pointers on how to do this if you aren’t already. http://www.building-muscle101.com/staying-focussed-for-weight-training.html
Posted in Fitness Tips, Workouts on March 17th, 2007 by | | 0 Comments
Super Sets
Super setting exercises is one of my favorite ways to train when I need to get my workout in but am short on time. Between juggling the house, kids, business, school, 2nd job and volunteering to be chaufers and coaches to our kid’s soccer, football teams act. Who has extra time? It is hard with all this extra stuff going on to make it in for a workout – if not from sheer exhaustion alone!
So what I do is superset! Basically what a Super Set Does is pair up two exercises for the same body part like a Push Up and Bench Press for chest or; for directly opposing muscle groups like the biceps and triceps. The two exercises are to be performed one right after the other with no rest in between. So essentially you are cramming two different exercises into one set!
Not only does this give you a great pump in your muscles but it also gets your heart rate up a bit and incorporates a little more cardio into your workout – Who couldn’t use more cardio? Well I guess there are some of us who don’t have to do cardio – but that’s just wrong and disgusting alright. I was talking to this guy at the gym the other day who said he had such a hard time gaining weight that he would be picking up and eating extra calories off the floor if he could. Boy I wish I had that problem – Don’t you?
So if you’re short on time but need a great explosive workout try Super Setting your next workout! Here are some examples of workouts I like to do for myself and my clients.
Posted in Articles, Fitness Tips, Workouts on January 16th, 2007 by | | 0 Comments
Spinning
Spinning
For those of you who know me – I am always talking about spin and how great it is. I found this out there on the web and thought it was a really acurate description of what spinning is and how it can benefit you. So if you are curious about it but haven’t tried it yet check this out its full of good information, and then come to one of the free classes at the gym!
Posted in Fitness Tips on April 5th, 2006 by | | 0 Comments
10 Laps
Bodybuilding.com – Angela Mraz – 10 Laps To A Healthier You!
This is really great information for anyone looking to lean out, and shed a few pounds fairly quickly. Having run a marathon I know from experience the benefits of running. In addition to sculpting your legs and burning fat you are also giving your heart an awesome cardiovascular workout. I think this is definitely a fun little workout she has going on for track work.
Posted in Fitness Tips on March 21st, 2006 by | | 0 Comments