Fitness & Wellness

Document Your Success

Document Your Success

Even though you’ll notice changes quickly when you follow my program, that doesn’t mean you’ll get the whole breadth of the changes. While you may feel excited at each major accomplishment, such as losing a clothing size or shedding extra pounds, unless you document your success, you won’t get the full impact of just how far you’ve traveled and how much

you’ve achieved. Keeping a documented account of the accomplishment can also show you how hard you’ve worked and how difficult it could be to start all over again if you get of the path of a healthy lifestyle.

Take before pictures and pictures along the way.

Some people, particularly those with a big weight problem, have spent the last few years, or whenever their weight problem started, dodging the camera. It’s a constant reminder and they don’t want any permanent evidence. However, taking a picture or pictures is precisely what should be done. In fact, plan to take a picture in a revealing outfit, such as tights or swimwear at least once every two months. Use the same pose each time and keep the camera at the same distance. It’s a good idea to have a object like a dresser close by to show perspective.

Track your weight and food intake.

One method of keeping score is to keep a log of your weight. Don’t weigh yourself every day. Once a week or once every two weeks is enough. Weigh yourself the same time of day and space the weigh ins equal days apart. If you want to weigh in every two weeks, use a specific day and time, such as every other Monday at 8 am. Tracking what you eat will also help. Not only does it prevent you from fooling yourself into believing you hardly ate anything and didn’t lose a pound, it also gives you a good idea where you can make substitutions to lower caloric intake.

Track your measurements.

Rather than tracking weight, which can fool you, tracking your measurements is better. Do it at the same time you weigh yourself. As you build more muscle mass, you’ll look even thinner, even if you never shed a pound. That’s because one cubic inch of muscle mass weighs more than one cubic inch of fat, so the container to hold a pound of muscle mass would be smaller than one containing a pound of fat. You’re the container, so you’ll be narrower when you have more muscle tissue even if you never lost a pound.

– Record your progress when you exercise. Keep a journal and add a commentary, which might say, “OMG, I did 20 jumping jacks and was pooped. Barely made it through the last one.” When you can see your progress it can keep you coming back for more.

– Use your clothing to help track your progress. Buy a piece of clothing that fits you tight or one you can’t zip. When you present clothes become baggy and this item fits, you’ve made progress.

– Track your feelings. At first, you’ll miss some of your favorite foods, but as your journey to good health continues, you’ll notice a change in the entries. In fact, if you eat a favorite food on a cheat day, you might not even like it anymore.

– Enjoy your success. Don’t be shy about sharing before and after pictures. It can be inspirational to others. If you get discouraged, go back through your journals, pictures or even try on old clothing, to keep you motivated.


Why Cheat Days Are Important

Why Cheat Days Are Important

There are reasons cheat days are important, but also reasons that cheating puts you on a slippery slope back into poor eating habits. Some unhealthy high calorie food is addictive. Just like the cigarette smoker who has just one cigarette after months of abstinence, it can put you right back into old eating habits if you allow that to happen. However, planned cheat days or a cheat meal you can’t resist, but still use portion control, has some benefits that even help you lose weight.

Use common sense when you cheat.

While cheating can provide a boost of resolve to continue on a healthy way of eating, using common sense is also important. If you clear out the mashed potatoes and gravy or dessert station at a buffet, you’re setting yourself back days or weeks of diligent healthy eating. Instead of declaring a spontaneous cheat day when you’re starving, plan a day to cheat and cheat in moderation, eating only portion sized servings of your favorite foods.

Planned cheat days can help you lose weight by tricking your body.

When you plan ahead, you can throw a calorie-rich meal into the mix and trick your body into thinking food is plentiful, helping it burn more calories. The body sends a message to the brain to increase leptin levels, which is the anti-starvation hormone that boosts the metabolism. That hormone tells the body that burning fat is okay. As long as you only cheat a little, one moderate meal a week, the extra calories won’t affect your progress and cheating becomes beneficial.

Adjust your meal times the day you cheat.

You don’t want to skip the meal right before your cheat meal. For instance, if you’re eating a cheat meal for dinner, don’t skip lunch, but do move the other meals a little later in the day. Grab a small snack for breakfast. Eat your mid morning snack for lunch and have your lunch a high-protein lunch, such as a small salad with boiled eggs or grilled chicken and a light vinaigrette or lemon juice dressing later in the day when you’d normally eat your mid afternoon snack. You won’t be starved at supper when you eat your cheat meal.

– Workout vigorously before your cheat meal. The extra calories won’t go to fat, but to replace the glycogen stores.

– If the cheating is at a restaurant, check the menu online ahead of time so you know what you want to order. It will help you get precisely what you crave without taking

forever to choose when you’re in the restaurant.

– Eat healthy, not junk at your cheat meal and drink plenty of water before you eat to help. In fact, drinking water before you order can help fill you up and you’ll be more likely to order less. Ice tea with a bit of lemon is also a filling drink.

– Eat slowly and savor every bite. Indulge in your cheat meal with friends and enjoy the conversation.


Change The Way You Think About Exercising

Change The Way You Think About Exercising

You shouldn’t hate working out. In fact, you should look forward to it. If you dread going to workout sessions, it’s time you change the way you think about exercising. One of the easiest ways is simply to change your mind. Rather than think of it as something you have to do, turn it into a game. Chart your progress and look for ways to challenge yourself.

Instead of making it a game, get exercise from a sport.

YES! I do mean kickboxing, but there are a lot of others from which to choose. Surfing, rowing, swimming and even dancing (okay, make that competitive dancing to give it sport status) give your body a complete workout, especially ballet. When you’re thinking more about the next movement or trying to break your own personal best record, you actually enjoy working out rather than dread it. With competitive workouts, like kickboxing, winning a match can be a real rush that will change your attitude forever.

Try new things.

If you’ve done the same routine for years, it’s no wonder it’s a snooze. Varying your exercise routine with new things is not just important to your attitude, it makes a difference in the effectiveness of the workout in a number of ways. First, you’re using different muscle groups and varying the way you’re using them when you try new things. Secondly, if you don’t change your workout your body becomes too efficient at the movement and burns fewer calories. That can cause plateauing.

Workout with others, rather than alone.

Working out alone can be the ultimate bore. It leaves you time to think about just how long it takes and sometimes how tedious or difficult the workout is. When you workout with others, while you’ll still focus on the movements, the comradery can make it far more enjoyable. The group energy and enthusiasm is contagious.

– Kickboxing, like other types of sports keeps you focused on the next movement. Kickboxing in particular, doesn’t let your mind take a break to wander, while your body goes through the movements. You have to keep focused.

– Reward yourself for accomplishment. Whether it’s reaching a specific goal for lifting weights, running faster or further, it doesn’t matter. Find a non-food way to reward yourself when you reach a preset benchmark.

– Make exercising a habit that you do automatically. Exercise at the same time every day. The longer you do it, the more of a habit it will become.

– Smile while you workout. Not only does smiling add more years to your life, it also can help make the difference to change your mind. It’s a “fake it until you make it” move.


Keep Your Curves In Check

Keep Your Curves In Check

keep curves in checkGet an exercise program that’s challenging.

If you’ve worked out at DNJ Fitness, you know the programs we develop are challenging. That’s important. You want to work toward your maximum potential to get the most out of an exercise session. I vary the workout frequently so the client’s body doesn’t become too efficient. That means it burns fewer calories, which contributes to plateauing. Plateauing is one reason I recommend kickboxing. You’re constantly changing movements and no two days are alike.

Reveal those curves by burning calories and building muscle tissue.

Not only does exercise burn calories, it also builds muscle tissue. Both help to reveal the curves you want. More muscle tissue also has other benefits. It uses more calories than fat tissue does, so effectively, you’ll be boosting your metabolism in the process. As you start to see change, you’ll be even more driven to continue. That’s good because the more fit you become, the more challenging the workout should become.

There are more benefits than just a fabulous body.

As you shed pounds and reveal your new beautiful body, you’ll get many other benefits, too. These are life changing. Your health will improve. One study shows that for every minute you exercise you have seven minutes longer of a healthier life. You’ll run less risk of serious diseases, such as osteoporosis, high blood pressure and diabetes. In fact, it even boosts your immune system so you’ll fight off common colds and the flu better.

You’ll have a huge boost in your energy level. That gives you more time and energy to have fun with your family and friends. You may even tackle some other goals and activities you’ve always wanted to do.

You’ll walk taller and with more confidence. It comes from the improved self-image and posture that you get from working out regularly.

If you use kickboxing as part of your program, expect to have fun while you’re doing it. Most of my clients love the action packed experience and often want to workout even longer. It’s a great way to relieve stress.

Not only will your body look better, you’ll notice a huge improvement in your complexion. The improved circulation sends oxygen and nutrient rich blood to all parts of the body. It also makes you sweat, which can clear up blemishes.


Lose Weight With Kickboxing

Lose Weight With Kickboxing

lose weight kickboxingIt’s easy to lose weight with kickboxing and a lot of fun. The intensity of kickboxing and specialized techniques combine to make your body an inferno that burns between 800 to 1200 calories per hour. That’s huge and far more than most other aerobic exercises. Don’t worry, you won’t bulk up while you do it either. Instead, it builds lean muscle mass to give the body a sinewy lean appearance. That muscle tone comes from the resistance aspect of the training.

Kickboxing is a form of interval training, but far more fun.

Interval training is high intensity training that alternates quickly between stations where you change the exercise. You’re constantly changing your movements in kickboxing and working out your brain at the same time. HIIT—high intensity interval training is one of the most effective ways to burn fat. You can see why kickboxing fits that description and does it so well. You make a high-intensity move and then go to a low-intensity one, always keeping your body ready for the next move. It shreds fat fast.

You build core muscles.

Core muscles are stabilizer muscles that help keep you balanced and upright. They include the abdomen, so you’ll get a flat tummy in the process. These larger muscles burn loads of calories and the more you tone them, the more they’ll burn. You see muscle tissue requires more calories than fat tissue does, so effectively, you’ll burn more calories 24/7 and be raising your metabolism. That makes weight loss even easier.

When combined with a healthy diet, kickboxing can shed pounds even faster.

A healthy diet isn’t dieting. Dieting makes you feel deprived and has you eating special foods. A healthy diet gives you a wide selection of food choices. I’ll help you learn how to eat healthier and even show you how to make substitutions, such as brown rice for white rice, which saves few calories, but provides more nutrition. These small changes all add up to huge calorie savings. You’ll never feel hungry. In fact, most people find they eat more than they did before they started.

You get other benefits from kickboxing. It’s a good form of self defense that could come in handy and changes your stance. You’ll never look like a victim again.

You’ll improve your balance when you kickbox. It works out the coordination receptors in the brain to make them work more efficiently. That adds to your coordination and grace.

You’ll build confidence with kickboxing. You’ll walk taller and have more presence. The improved posture helps you look thinner too.

You’ll improve both your endurance and your reaction time when you learn kickboxing. After just a short time you’ll have more energy than you ever thought possible.


Summer Goals

Summer Goals

summer goalsThe right type of exercising burns fat fast.

Kickboxing is a HIIT—high intensity interval training—type of workout. You hit it a top speed and intensity for a while and then drop to low-intensity, going back and forth throughout the workout. This type of workout is a sure fat burner that turns your body into an furnace burning more calories than most aerobic exercises. That’s part of the program and one reason I can make such a confident guarantee.

You’ll build lean muscle tissue.

Most women worry that they’ll bulk up and look like the Terminator after sticking to the program. Nothing is further from the truth. First, women don’t bulk up as easily as men do because of differences in hormone levels. Secondly, the type of workout we do doesn’t build bulk, but instead builds lean toned muscle tissue. The important part is that the more muscle tissue you have, the easier it is to lose weight. That’s because muscle tissue burns more calories than fat tissue does, so you’ll be boosting your metabolism.

Have the energy to do everything you planned this summer.

Even if weight loss isn’t a goal, you’ll get a lot out of toning up and getting fit. You’ll build your energy level and have far more endurance to get things done faster with time and energy to spare for the fun things in life. Think of the adventures you’ll have this summer, hiking, biking and enjoying family and friends in activities. Keeping fit means more than just looking good. It means feeling good and enjoying every minute of life.

You’ll feel stronger and more confident when you get into shape. That lets you tackle the toughest challenges and know you’ll conquer them.

An exercise program also helps you burn off the hormones of stress that leave you fuzzy brained and uncomfortable. Imagine how good it will feel to punch and kick away the stresses of the day.

You’ll improve your health. Don’t wait until you have to take medication to get on the right track. Exercise can lower blood pressure, help prevent diabetes and improve cholesterol levels.

This could be the best summer of your life where you have the energy and confidence to follow your dreams and enjoy everything life has to offer.


Surround Yourself With Encouragement

Surround Yourself With Encouragement

When you start any new endeavor, having encouragement and a supportive environment is a huge help. It’s very true when you want to lose weight or get back into shape. Having emotional support is extremely important. In fact, next to having the proper guidance and training, it’s a factor that can make a difference between success and failure. Doing it on your own doesn’t supply that, which is why many people workout at a gym. Most gyms, however, don’t offer that type of encouragement and you’re lost in a sea of machines and strangers.

You don’t always get the support at home.

Friends and family aren’t always the people you want to share your goals with when you’re starting a program of fitness. Some times they throw up past failures in your face or worse yet, become dictators watching your every move in an “effort to help.” Some even sabotage you by finding ways to prevent you from working out or trying to lure you with junk foods. Those people are threatened by your success and fear your relationship will change in the process.

DNJ Fitness is a supportive facility.

When you workout here, you’ll have more than just support from the staff, you’ll have the support of the entire DNJ Fitness community. Everyone here has similar goals and have gone through many of the same experiences. They know how hard it is to lose weight and will boost you up with positive thoughts and words. It can make the difference between success and failure.

Once you see the results, you’ll still need support because there are more challenging goals ahead.

Fitness goals are always changing. They become more challenging the fitter you become. While some of the motivation comes from the results you see, having the encouragement of others can drive you to even higher challenges and success. You’ll find that you want to help others, too. People often take others under their wing because of all the positive support they received in the past. That’s one of the reasons so many of our clients love coming here.

Even though kickboxing seems like a combative sport, everyone helps each other. It’s a great way to shed pounds and gain the confidence knowing self-defense can provide.

Many people look forward to coming to DNJ Fitness, not just for the support, but also because of the fun they have working out here.

Clients often don’t tell family and friends about their goals to save themselves the pressure of worrying about failure. You need to share with someone, so you can celebrate when things go right and get encouragement when they don’t.

Getting started is half the battle. We have an amazing offer for kickboxing classes that also provides free gloves. Try a special to get started and to help give you the motivation to continue.


Find Your Fitness Expert

Find Your Fitness Expert

%image_alt%Finding a fitness expert can be daunting, but if you want the fastest results achieved in the safest manner, you need to do it. A fitness expert doesn’t do one size fits all type of workouts, but instead makes a personalized plan for each client. Before the sessions even begins, the trainer assesses each person’s level of fitness and learns their personal goals and special needs. The trainer tests the level of all types of fitness from strength and endurance to flexibility and balance to make sure no area is neglected.

Find a fitness expert, such as a personal trainer, who keeps you motivated.

If you dread working out each session, it won’t take long before you’ll find all types of excuses for quitting. That’s why choosing a trainer that keeps you motivated is important. While some motivation can come from the trainer’s encouragement and support, the workout has to be interesting and keep you focused. That’s one reason I include kickboxing as part of the training. It keeps your mind focused and is a great deal of fun. It also is a fantastic workout you’ll look forward to doing.

Your fitness expert should track your progress and adjust for your improvement.

Your abilities will be quite different after a few months than they are the first day. That’s why a good personal trainer constantly tracks your improvement and as your fitness level increases, adjusts the workout to reflect that improvement. You’ll always be working your hardest so you’ll get the fastest possible results. If you workout without a trainer or fitness expert, adjusting the level of difficulty is a step often missed.

The trainer should constantly adjust the workout to prevent plateauing.

Plateauing occurs when your body becomes efficient at doing a specific exercise. Efficiency sounds good, but when it comes to weight loss, it’s not. It means the body burns fewer calories, slowing your weight loss. Varying the exercise prevents that from happening, so you’ll always be burning maximum calories. Kickboxing has so many potential moves that your body never has a chance to get into a routine, so it’s a great addition to a program to prevent plateauing.

When you use kickboxing as part of your workout, you not only workout the body, you workout the brain. While all exercise improves cognitive thinking, kickboxing does it on several levels.

You’ll get more for your money with some training. For instance, by adding kickboxing to your workout, you’ll learn a self-defense skill, too.

With the right trainer, it doesn’t take long before you see results. Results are powerful motivators.

Having fun is an important part of your workout program. It keeps you looking forward to each session.


Boost Your Metabolism

Boost Your Metabolism

%image_alt%Losing weight isn’t easy, especially if you’re trying to do it with dieting. In order to be successful, you need to boost your metabolism and learn to eat healthier. It may seem like others can eat whatever they want and never gain weight, but in most cases that’s not true. There are a few people who burn calories constantly, making weight gain extremely difficult, but in most cases, it’s a case of eating the right types of food and working out to boost your metabolism into higher gear and shed pounds faster.

Exercise will boost your metabolism.

Exercising burns calories while you’re doing it, but it also builds muscle tissue. Muscle tissue requires more calories than fat tissue does, so the more you have, the more calories you’ll burn 24/7. If just looking at a donut adds inches to your waist and thighs, you definitely need help. Don’t worry about getting muscle bound, either. You won’t bulk up when you workout right, just add lean muscle mass that gets rid of fat and emphasizes your curves.

Eating healthier is part of the program.

No matter how much you workout and how much muscle tissue you have, if you consume only high calorie junk food, you still won’t shed pounds. By learning a smarter way of choosing your food, you’ll never have to diet again. Some of the changes will be easy, such as selecting Greek yogurt for a baked potato instead of sour cream. Others might include learning to cook healthier or having healthy snacks for mid morning or afternoon. Each change you make will be minor, but they all add up to calorie savings.

You won’t have to give up all your favorite foods when you combine healthy eating and exercise.

Exercise burns calories while you’re doing it and increases the calories you burn when you’re not. Eating healthier lowers your caloric intake. You’ll be fighting fat on two fronts. You can still eat your favorite foods, just not as often and in smaller portions. You won’t believe how much you can eat and still lose weight. You’ll even be able to eat foods you thought would be forbidden, just not as frequently with more portion control. As a matter of fact, people will start thinking of you as one of those people who can eat anything without ever gaining a pound.

You’ll be brimming with energy to burn even more calories being active after you start working out regularly. That adds to your ability to shed pounds faster.

You’ll feel fantastic. Not only will eating smarter help you shed pounds, it makes you healthier in the process.

You’ll burn off the hormones of stress with regular exercise. One of those hormones, cortisol, is associated with abdominal fat. The others contribute to stress eating.

You’ll sleep better at night when you workout, which is not only heart healthy, can help you shed pounds.


Spring Is Around The Corner

Spring Is Around The Corner

spring is comingIt’s hard to believe, but winter is almost over and spring is around the corner. Spring is when you start to wear more revealing clothing and the activity level increases. If you’re out of shape or carrying a few extra pounds, there’s still time to change all that and become your fittest. You’ll notice increased energy almost immediately and start seeing results quickly, particularly if you use the services of a personal trainer, like me.

You get faster results from a trainer, so you’ll shed pounds faster and lose inches quicker.

I’ve studied the body and know what works the best to help you shed pounds fast. Some exercises burn calories faster, so you’ll see results faster without working harder or longer. You’ll never get bored either. I use a variety of exercises so you don’t plateau. Plateauing occurs when the body becomes efficient at doing a particular exercise. Normally, efficiency is good, but when it comes to the body and exercise, it means you burns fewer calories.

Start eating healthier.

Eating healthier isn’t dieting. In fact, quite the opposite. It’s learning how to make smarter choices when it comes to food. We have some great farmers’ markets and farm stores in the area that sell delicious fresh fruits and vegetables in season reasonably priced, so it doesn’t have to cost a fortune to add more fresh foods to your diet. Making substitutions, choosing foods wisely, cooking differently and eating more frequently are a few of the ways you’ll change your eating habits. Once you learn how to eat healthy and combine it with regular exercise, you’ll never have to diet again.

Have fun while you’re getting fit.

Getting ready for summer and spring doesn’t have to be a chore. You should have fun while you’re shedding pounds and getting fitter. When you have fun, you look forward to each session. Kickboxing is one way to enjoy every minute of your workout. In fact, you’ll be so absorbed in determining your opponents next move and planning a strategy, you won’t even notice the rigorous workout you’re getting.

To help you get a jumpstart on weight loss and keep you healthier, drink plenty of water. Water not only helps weight loss, it aids your complexion and replaces fluids lost through perspiration.

Workout with a friend. When you have a workout buddy, you not only have more reason to attend a session, you also have more fun.

Reward yourself when you hit a goal. Your journey to fitness should be a series of smaller goals to reach a larger one. Reward yourself with new clothes or a special night out when you reach each goal.

Be prepared for an improved love life. You’ll not only look sexier, but feel sexier too when you workout regularly.