Success breeds success. What exactly, in terms of lifestyle changes, do people who have been highly successful at both losing weight and keeping it off over the long term do? That’s just what researchers at the University of Pittsburgh and the University of Colorado set out to determine when they began their on-going study called the National Weight Control Registry (www.nwcr.ws).

Currently, the registry contains over 5000 successful weight losers. To be eligible to become a member of the registry, one had to have lost over 30 pounds and kept it off for more than one year.

What the study found was that there is no magic to losing weight and keeping it off. The essential equation for success is the age-old motto: eat less calories and burn more through daily exercise and you will lose weight and keep it off! (And be sure to “get back on the horse” when life’s ups and downs get in the way of you maintaining your new healthy lifestyle habits.)

Here are the 10 habits of these successful weight losers:

1. 98 percent of registry participants reported that they modified their food intake in some way to lose weight (translation: you must change your eating habits in some way to lose weight—meaning eating fewer calories).

2. Most registry members reporting consuming less high-fat-dense food groups and more low-fat-dense food groups resulting in a lower daily calorie intake and greater weight loss (translation: eat lighter [lower calorie] and healthier [lower “bad” fats, less fried foods and more fruits and vegetables]).

3. 94 percent of registry participants reported increasing their physical activity (translation: daily cardio such as walking or running in addition to frequent strength training sessions).

4. 90 percent reported exercising, on average, about one hour per day (translation: get in some daily cardio such as walking or running in addition to FT strength training sessions-preferably 3 times/week).

5. 78 percent reported eating breakfast daily (translation: eat breakfast…lose weight).

6. 75 percent of registry participants reported weighing themselves at least once a week (translation: weigh yourself weekly at FT with your NT consultant—regardless of what you think the number will read).

7. 62 percent watched TV less than 10 hours/week (translation: limit the tube time unless you have a treadmill in front of the TV).

8. 42% of the sample reported that maintaining their weight loss was less difficult than losing weight (translation: once you lose the weight, be sure to keep up with your new habits—which is the hardest part).

9. Nearly all registry members stated that weight loss led to improvements in their level of energy, physical mobility, general mood, self-confidence, and physical health (translation: losing weight and attaining your health and fitness goals will make you a happier person, so stick with it!).

10. For those who did regain weight, weight regain was due, at least in part, to failure to maintain behavior changes (translation: this is not a diet that you go on and off but a lifestyle …always remember to keep at it and get support to overcome lapses and avoid a full-blown relapse.

Call 888-YOUR-GOAL or go to www.fitnesstogether.net to talk with a Fitness Consultant and make a plan for achieving your goals.

Ever wonder why some people get great results from their workouts or their normal eating routine?  What makes them different?   How do they do it?  Usually it’s 1 or 2 simple habits.

All of us face two choices in life and it usually pertains to what we control and what we don’t. Sometimes in life, we have challenges beyond our control, yet we allow the challenges to influence the things we do have control over. When it comes to regular workouts and healthful eating, many people feel they have barriers, which prevent them from regular workouts.  These can be work, schedule, the need for more time with family, long commutes, and even boredom and fatigue. Some can’t be helped at all: personal injuries or illness, caring for elderly patients, feeding the teenagers each evening and there are many more. But barriers should not stop you from implementing positive changes to secure a long and healthy life.

What is a ‘fence sitter’? That is a person who only puts their foot halfway in the water, or half way to a commitment.  Well, now’s the first month of the year and time to make some positive changes to your lifestyle.

You can surely find 1-2 things that YOU DO CONTROL and attack those. Make them positive habits that you always think about. Then pick two more!  Before you know it you are on your way to a new you.

I knew a nurse who said that her challenge was eating cake at work. With 40 fellow staff members, seldom did a week go by without a cake or party celebrating a birthday, wedding anniversary or birth. What did she do? She found a few charities that the staff could get behind and at every party they decided to donate $1 in that person’s name instead of buying and eating cake. At the end of the year they had over $1000 for charity and celebrated an end to eating cake!

It’s hard to change your diet overnight, but you can form one or two new habits every month and change your life.   Try eating healthier tips such as these: ½ a sandwich instead of a whole at lunch. Swear off fried foods. No soda. One piece of fruit per day.  Cut-back or eliminate the alcoholic drinks.

Maybe you can’t workout every day, but an easy way to start is to find a buddy or co-worker and walk together at lunch.  Then make sure you go out every day.  If the weather’s bad – look for an indoor mall or other enclosed facility.  After you’re in the habit of going 5 days a week, carve out some time each Saturday when you take a walk.  Select a time of day (maybe first thing in the morning) when you don’t have conflicts or distractions and you know you can always get it done. Before you know it you’ll be out walking 6 days a week.  Then, find that special time for walking on Sunday.

There are indeed things that you can control in life that will make you healthier and ultimately happier.  Start with only 1-2 things that you can control and then go to work on them.  You’ll soon see your world change!

If you looking for someone to help keep you on track, visit www.fitnesstogether.net.

Trying to get into an exercise habit, but finding you’re more in the habit of making excuses? You can break out of that pattern with these tips from fitness experts on staying motivated and sticking to your fitness routine. Our Fitness Together trainers and studio owners recommend these three strategies to help you stay inspired to work out regularly.

1. Keep your eye on the prize.

You must have a very strong “why” you are doing it. Always connect to that “why,” especially when things get tough or you get busy. If your goal is to get back into your favorite jeans, hang them on the outside of your closet where you’ll see them every morning when you wake up. For an extra nudge, pin up an old photo of yourself wearing them.

Or, if you’re working toward a health goal such as lowering your blood pressure or relieving chronic back pain, mark your improvements on a chart posted on the fridge. Or tape a photo on your bathroom mirror of someone who’s achieved a goal you’re striving toward. Think fit, healthy-looking people your age playing tennis, climbing a mountain, training for a triathlon, running a 5K, or skiing with their kids!

2. Schedule a consistent workout time.

Set a regular time that fits into your daily and weekly schedule, and prioritize it just like you would a meeting with your boss or a top client. Think of it this way: Skipping out on your commitment to take good care of yourself means sooner or later you’ll start feeling depleted and run-down, with nothing left to give to those who count on you. Sticking to your fitness regimen not only helps keep you healthy, but also refills your well of physical and mental energy. So you’re more likely to be there and be “on” in your job, relationships, family and others who matter to you.

3. Use the power of a pro to keep you on track.

You’re much less likely to be a no-show for your workout when someone’s waiting for you at the gym, track, pool, court …. Agree on a time and place to work out with a trainer.  When someone’s there, waiting, and holding you accountable to your exercise commitment, it’s a mighty motivator. Scheduling sessions with a personal trainer creates an especially powerful incentive to work out: You’ll feel a natural desire to make your trainer proud, and to respect the time commitment he or she blocked out to work with you. That’s powerful inspiration when you’re mulling whether to pull the sheets back over your head or pull on those gym shoes!

If you don’t have a trainer, call Fitness Together at 888-YOUR-GOAL to schedule a free trial session.

As New Year’s resolutions gain popularity this time of year, many jump on the bandwagon of losing weight, getting fit and living a healthier lifestyle. While we all can benefit from making these types of positive lifestyle changes, most resolutions fizzle out, unfortunately, before they even have a chance to settle in. So, why does this popular annual pastime of making New Year’s resolutions tend to result in failed attempts, false starts and lackluster efforts?

Well, actually, it’s quite simple.

Resolution season brings colder temperatures and limited daylight.
The start of the year is filled with busy life, work and family schedules.
Doing what you’ve always done is a lot easier than trying something new.

So, what can you do to jump over these common resolution hurdles and finish strong in the quest for resolution success?

Commit to Getting off the Couch and Out the Door

The first step to accomplishing your health and fitness resolutions is to back your goals with a real commitment to succeed. You can’t wish your way to a healthier, leaner, more fit, stronger you. You have to make a real commitment that includes a support structure and lifestyle change focused on meeting your overall health and fitness goals.

One way to create a deeper level of health and fitness commitment is by working out with a group of friends or peers. As the temperatures hover around freezing and the temptation to cuddle in front of the fireplace instead of going to the gym burns strong, it is a lot easier to get yourself off the couch and out the door if you know someone is waiting to workout with you at the gym. This same peer-driven motivation to get you out the door on a cold winter day can be advantageous to your overall fitness when you workout in a group environment as well.

Research indicates that the presence of others around you during a workout session and the effects of competition can have a positive influence on your exertion and fitness performance levels. The dynamics and high energy of working out in a small group setting with a handful of peers and a seasoned personal trainer can push you to work harder than you could have ever imagined, allowing you to enjoy overall improvements in your body’s health and fitness levels.

By incorporating a group fitness routine into your New Year’s resolution goals, you become a part of something bigger than yourself – an environment that is packed full of fitness commitment, motivation and encouragement.

Call in the Accountability Troops

Many New Year’s resolutions fail because people embark on the journey alone and let other items on their life calendar take priority over their goals. Set yourself up for resolution success by wrapping your goals with a strong support system that includes the right professionals and tools to do the job wisely and successfully.

By enlisting the help of a certified personal trainer, you will receive a customized workout that aligns with your body, ability and health/fitness level, as well as your New Year’s goals. A study in the Journal of Strength & Conditioning Research found that those who worked out with personal trainers resulted in greater individual strength, workout intensities and exertion levels during an exercise session. Personal trainers are not only a great resource for holding you accountable to showing up for your workout, but also ensuring that you engage in a valuable workout session that benefits both the mind and body.

Another way to keep yourself accountable to health and fitness goals is by physically scheduling your weekly workouts into your personal, family and professional calendars. If you view your workouts as a serious appointment and dedicate specific time to a physically fit lifestyle, you will be less likely to skip your workouts when life becomes busy.

Furthermore, industry reports continue to find evidence that you don’t have to spend your entire day in the gym to reap the most benefits from your workouts. Short-term, high intensity workouts have been found to be a time efficient and effective approach for burning fat, increasing fitness levels and improving overall cardiovascular health.
Out with the Old, In with the New

The same old workouts and lifestyle tendencies will yield the same old results. If you are committed this year to reaching new levels of physical fitness, it is important to change up your approach by combining a can-do attitude with new workout routines focused on measurable strength and conditioning goals.

It’s important to remember, though, that physical fitness is an ongoing process that doesn’t happen overnight. Instead of making rash decisions like cleaning out all of the food in your pantry or exercising seven days a week when you have rarely made it to the gym once a week, set yourself up for success by identifying incremental benchmarks (going to the gym three times a week, running a mile without stopping, bench pressing 100 pounds, etc.) that can help keep your overall fitness goals within reach and within perspective. This approach will keep you on the path to reaching new physical fitness levels throughout the year and provide you with the opportunity to celebrate your successes along the way.

By pushing aside old barriers and incorporating new lifestyle behaviors centered around commitment, accountability and positive attitudes, you are well on your way to investing in a healthier body and happier you for the New Year.

The certified personal trainers at Fitness Together will design workouts tailored to your specific fitness level and will push you just hard enough to turn your goals into life changing results.

Contact Fitness Together at 888-YOUR-GOAL to learn more about how to look better, feel better and perform better this New Year with one-on-one personal training or PACK small group training.

We have made another update to the PACK countdown page due to the responses we received in the survey. Overall, an overwhelming number are eagerly awaiting the arrival of PACK, but there were a few questions and concerns from a few people…

PACK UPDATE: The #3 Question and Concern was… Scheduling.

Some frequent questions we heard were: Will PACK be convenient and easy to schedule? Will I be able to easily reschedule? Will I be “locked into” a group?

Multiple PACK groups will be scheduled throughout the week, so you will always have the option of rescheduling… of course, for comradery, accountability, and fun will probably want to stay in the same group. However, if you travel often or simply have an ever-changing schedule, you can absolutely move from one PACK group to another PACK group.

You will be able to do this because your Aspire 8 zone will “travel with you” from group to group. You see, before beginning PACK, each client will undergo a comprehensive F.I.T. Consultation and Assessment. The assessment will determine your specific body type score and place you into a specific fitness zone. This zone is the basis for the levels, phases, and modalities of your workout. I know that this all sounds a bit technical, but don’t worry, that is why you have us! Our highly educated Fitness Consultants will break down the details for you during your sessions. What I can tell you right now is that this is a very scientific and cool way to personalize your small group personal training. Your classification will ensure that, no matter which PACK group you are in, you will get a workout personalized to your fitness and ability level. We make sure that you get the right workout for YOU, not just some “cookie cutter” workout where everyone does the exact same thing.

In addition, multiple PACK groups throughout the week will place an emphasis on different body areas (lower body, full body, upper body, etc). So if you need to reschedule your PACK session from Thursday to Friday, your workout will still focus on what you need to get individual results.

And to top it all off… if you still have questions, our Fitness Consultants will be happy to offer any additional recommendations about scheduling or which PACK group to join. Remember, your highly educated Fitness Consultant is just that – your consultant. They will always be available to direct you to (and through) the appropriate workout that fits your individual goals.

You can even create your own PACK group if you invite your friends and family to get prenotified. Just ask a fitness consultant about setting it up once registration opens.

PS. The #2 question and concern was… Some people were worried about “fitting in”… They were worried about finding a PACK session with people at a similar fitness level to their own… They weren’t sure how people of different fitness levels would be able to be in the same class… They wondered if they would wind up standing around and waiting for equipment… They didn’t want to wind up stuck in a class that was too hard (or to easy) for them… They worried that PACK training might be limited by the “weakest” member…

Check out this article explaining how we plan to avoid these issues:

Blog.fitnesstogether.net/concern2 ——————

PPS. – In case you missed it, the #1 concern we heard is… Due to the large number of people we expect to join PACK, we will become overcrowded like a gym, affecting the FT experience that many of our clients have come to know and love. A lot of our clients view FT as the “anti-gym”. So when they first heard of PACK Small Group Personal Training, one of their first concerns was that we would lose the customization, personalization, and accountability to results that we built our reputation on.

To tell you the truth, this is something I’ve struggled with as well… After much consideration, the solution we came up with is to limit the number of available PACK memberships at each studio. Only 100 PACK memberships will be available. After 100 PACK Memberships are reached, we will close down registration. You can find the details and the reason for this here:

Blog.fitnesstogether.net/concern1 ——————

This is how we intend to limited the membership:

1. Our current clients will be given the first chance to register. Our past clients will also be given priority registration opportunities. Then, if any memberships still remain…

2. A number of clients have already expressed a strong interest in PACK either for themselves or for a friend. Because they are already part of the “FT Family” we will be giving each client a limited number of exclusive Invitations to hand out. Any person with an invitation will be given the next priority. Then, if any memberships still remain…

3. Next, everyone who signs up for prenotification ( at www.startpacktraining.com) will be given priority based on the order in which they were received. This will be on a “first come, first serve” basis. Then, if any memberships still remain…

4. PACK registration will be made available to the general public.

A NOTE ABOUT REGISTATION:

When registration begins, we will contact those on the prenotification list in the order they were received. HOWEVER, we cannot guarantee that everyone will be able to obtain a spot.

We apologize in advance if you are unable to secure a spot. In the event that we run out of memberships, we will treat the prenotification list as a “waiting list” and contact the next person in line if a spot opens in the future.

Click here to get prenotified for PACK week: www.startpacktraining.com.

PPPS. If you have already filled out the form on this page, we will consider you prenotified and will contact you in priority order once scheduling begins.

Get Prenotified Below!

Last weekend, we made an update to the PACK countdown page due to the responses we received in the survey. Overall, an overwhelming number are eagerly awaiting the arrival of PACK, but there were a few questions and concerns from some of our current clients.

The #2 concern was… Some people were worried about “fitting in”… They were worried about finding a PACK session with people at a similar fitness level to their own… They weren’t sure how people of different fitness levels would be able to be in the same class… They wondered if they would wind up standing around and waiting for equipment… They didn’t want to wind up stuck in a class that was too hard (or to easy) for them… They worried that PACK training might be limited by the “weakest” member…

Well, I will tell you right now… each session and individual exercise will be personalized to your fitness level and ability, regardless of who else is in your class.

Everyone’s in the PACK, we scale the exercises to your ability level.

Some clients were concerned that PACK would be ‘too hard’, or ‘too easy’ for them. Don’t worry. Whether or not you’ve been physically active, and whether or not you’ve ever worked with a personal fitness coach, your trainer will ensure that you have a positive experience and are emotionally and physically comfortable with every aspect of your workout regimen.

No matter who you are: an elite athlete, a weekend warrior, a new mom, a senior, or someone who has never worked out a day in your life…every client is trained to perform their best, we use exercise regressions and progressions to make sure the intensity matches your fitness level.
This is where our proprietary program, Aspire 8, comes in… before beginning PACK, each client will undergo a comprehensive F.I.T. Consultation. The assessment will determine your specific body type score and place you into a specific fitness zone. This is the basis for the levels, phases, and modalities of your workout. I know that this all sounds a bit technical, but don’t worry, that is why you have us! Our highly educated Fitness Consultants will break down the details for you during your sessions. What I can tell you right now is that this is a very scientific and cool way to personalize your small group personal training. We make sure that you get the right workout for YOU, not just some “cookie cutter” workout.

Each PACK Small Group Personal Training class will be limited in size to 4 people – We want to make personal training accessible to more people, but we know the individualized attention and knowledge of our Fitness Consultants is the key to your success. By limiting the class size, you will get the energy and camaraderie of working out with others, at a more accessible price, without getting lost in the crowd. With only 4 people in each class, the instructor will still be able to closely monitor the form, intensity, and progress of those in the class. PACK is not just a “smaller boot camp” like many small group personal training programs.

Fitness Together is for people who want to maximize the results they get from every minute they have to work out.

Some clients were also concerned that it will it take longer to train 4 people… They were also worried that they would have to wait for 3 other people to finish with the equipment before they got a chance. They probably pictured going to the ‘local gym’ and wasting time waiting for machines.

Well, rest assured… Fitness Together is not a gym. Each PACK room will be equipped with enough equipment to allow up to four people to work out simultaneously. All PACK exercise programs are designed to ensure that everyone works out at the same time. As mentioned above, your personal trainer will monitor your form and movements while ensuring that each exercise is scaled to meet the ability level of each client. Each PACK room will also include enough TRX suspension trainers, slam balls, battle ropes, and kettle bells, equipment for everyone.

As always, each PACK group will have their own fully equipped, completely private workout suite. There’s no waiting. No peer pressure or intimidation. Your workout will be organized and ready for you when you arrive, and everything you need to execute your workout effectively will be ready and waiting. It’s an environment that makes it easy to succeed. Just come, follow the program, and you’re free to go. You’ll feel great, and experience the life changing results you’ve hoped for.
By the nature of the name, being part of PACK is about being part of something bigger than yourself. PACK members motivate and encourage each other. You will get a completely individualized experience while having the excitement and encouragement that comes from working out with a small group of like-minded individuals.

And to top it all off… if you still have questions, our Fitness Consultants will be able to offer any additional recommendations about scheduling or which PACK group to join. You can even create your own PACK group if you invite your friends and family to get prenotified. Just ask a fitness consultant about setting it up once registration opens.

PS. – In case you missed it, the #1 concern we heard is… a lot of our clients view FT as the “anti-gym”. So when they first heard of PACK Small Group Personal Training, one of their first concerns was that we would lose the customization, personalization, and accountability to results that we built our reputation on. Our clients were also concerned that, due to the large number of people we expect to join PACK, we will become overcrowded like a gym, affecting the FT experience that many of our clients have come to know and love.
To tell you the truth, this is something I’ve struggled with as well… After much consideration, the solution we came up with is to limit the number of available PACK memberships at each studio. Only 100 PACK memberships will be available. After 100 PACK Memberships are reached, we will close down registration. You can find the details and the reason for this here:

http://www.blog.fitnesstogether.net/concern1

This is how we intend to limited the membership:

1. Our current clients will be given the first chance to register. Our past clients will also be given priority registration opportunities. Then, if any memberships still remain…

2. A number of clients have already expressed a strong interest in PACK either for themselves or for a friend. Because they are already part of the “FT Family” we will be giving each client a limited number of exclusive Invitations to hand out. Any person with an invitation will be given the next priority. Then, if any memberships still remain…

3. Our newsletter subscribers will be given the chance to register. Everyone who signs up for preregistration (www.startpacktraining.com) will be given priority based on the order in which they were received. This will be on a “first come, first serve” basis. Then, if any memberships still remain…

4. PACK registration will be made available to the general public.

A NOTE ABOUT REGISTATION:

When registration begins, we will contact those on the preregistration list in the order they were received. HOWEVER, we cannot guarantee that everyone will be able to obtain a spot.

We apologize in advance if you are unable to secure a spot. In the event that we run out of memberships, we will treat the preregistration list as a “waiting list” and contact the next person in line if a spot opens in the future.

PPS. If you already filled out the form on this page, we will consider you preregistered and contact you in priority order once scheduling begins.

Fill out the form below to get prenotified:

Dear Friend,

We have already gotten a lot of questions and comments about PACK Small Group Personal Training from our clients, and we have just finished looking over the results from our survey. Overall, an overwhelming number are eagerly awaiting the arrival of PACK, but there were a few questions and concerns from some of our current clients.

The #1 theme we heard is… a lot of our clients view FT as the “anti-gym”. So when they first heard of PACK Small Group Personal Training, one of their first concerns was that we would lose the customization, personalization, and accountability to results that we built our reputation on. Our clients were also concerned that, due to the large number of people we expect to join PACK, we will become overcrowded like a gym, affecting the FT experience that many of our clients have come to know and love.

To tell you the truth, this is something I’ve struggled with as well… While I do want to make personal training accessible to more people, I have never wanted Fitness Together to be a crowded place with thousands of members. That is not, and will never be, what we are. Our success has been built around the relationships we build and the experience we create for our clients. We pride ourselves on being the “Cheers” of fitness … where everybody knows your name! My promise to you is that you will never be “lost in the crowd”. Making sure you reach your fitness goals is our only concern. Our goal is not just for you to sign up for a membership; our goal is for you to use your membership. We are successful only when you are. It is personalization, accountability, customized programs, and knowledgeable Fitness Consultants that guarantee your success.

I want to personally promise you that we will never diminish the level of service you are used to receiving. Here are a few reasons why you don’t need to be worried:

•    After much consideration, the solution we came up with is to limit the number of available PACK memberships at each studio – Only 100 PACK memberships will be available. After 100 PACK Memberships are reached, we will close down registration. Moreover, we are reserving the right to stop registration at any time.Once we hit our limit… we will place a moratorium on PACK registration. That moratorium will last at least 3 months while we wait to see if there is any impact from PACK in the studios. We will evaluate it over time and judge if we are able to open up additional memberships.Personally, I believe ( and truly hope) that there will be no noticeable impact. HOWEVER, if we do see a negative impact, we will refrain from increasing the membership limit.

•    Each PACK Small Group Personal Training class will be limited in size to 4 people – We want to make personal training accessible to more people, but we know the individualized attention and knowledge of our Fitness Consultants is the key to your success. By limiting the class size, you will get the energy and camaraderie of working out with others, at a more accessible price, without getting lost in the crowd. With only 4 people in each class, the instructor will still be able to closely monitor the form, intensity, and progress of those in the class. PACK is not just a “smaller boot camp” like many small group personal training programs.

    •    PACK gives you truly personalized small-group training from the personal training experts. Just like our 1-on-1 training, PACK includes our state-of-the-art techniques that combine strength training, cardio conditioning and nutritional guidance. These proprietary systems work in harmony, utilizing the most current science, to form your complete solution: Aspire 8, Cardio Together and Nutrition Together.

•    We are still offering Private 1-on-1 Personal Training – Fitness Together will continue to do what we are known for. PACK is simply an addition to our one-on-one service, not a replacement. One-on-One is still the best choice for many people who want to hit their fitness goals. If you are not comfortable working out with other people, or you simply like the focused attention you get with your own personal trainer – or any number of reasons – our Fitness Consultants can help advise you on what is the best fit for you.

This is how we intend to limited the membership:

Our current clients will be given the first chance to register. Clients who sign up to be prenotified will be given priority. Our past clients will also be given priority registration opportunities. Then, if any memberships still remain…

A number of clients have already expressed a strong interest in PACK either for themselves or for a friend. Because they are already part of the “FT Family” we will be giving each client a limited number of exclusive Invitations to hand out. Any person with an invitation will be given the next priority. Then, if any memberships still remain…

Everyone who signs up for prenotification (you can use the from below) will be given priority based on the order in which they were received. This will be on a “first come, first serve” basis. Then, if any memberships still remain… PACK registration will be made available to the general public.

A NOTE ABOUT REGISTATION:

When registration begins, we will contact those on the prenotification list in the order they were received. HOWEVER, we cannot guarantee that everyone will be able to obtain a spot. Only 100 PACK memberships will be available.

We apologize in advance if you are unable to secure a spot. In the event that we run out of memberships, we will treat the prenotification list as a “waiting list” and contact the next person in line if a spot opens in the future.

PS. If you need to learn more about PACK before joining the prenotification list, click here:
www.startpacktraining.com

GET PRENOTIFIED NOW:

As you dive into the winter season, you may find yourself in a rut of doing the same old, same old when it comes to your fitness and wellness routine. And as the temperatures get cooler, climbing on the dreaded treadmill or elliptical machine may seem to be your only options for burning those inevitable extra holiday calories.

Effective cardio training, though, can include more than your traditional running, biking and swimming. By taking your workout up a notch with high intensity cardio variations, you can jump start your fitness routine so you look better, feel better and perform better throughout this winter season.

Ramp Up Your Cardio for Weight Loss and Maintenance

As the holidays approach and we are in the thick of pumpkin pies, turkey dinners and overscheduled calendars, the common fitness theme this time of year is fighting the bulge and finding time to squeeze in a workout. Although concentrating on eating in moderation is a key component to weight loss and maintenance, cardio exercises focused on interval training can help combat the belly bounce. Interval training focuses on intense bursts of exercise in your workout that not only jump start your heart rate, but burn body fat quicker as well.

The good news for your hectic schedule is that you don’t have to bang out hours on the treadmill to realize the best cardio results for your body. Industry research[1] shows that shorter duration of high intensity exercise can be more beneficial than traditional endurance training.

Basic exercise science also supports that the harder you work, the more calories you burn every minute you exercise, while high intensity cardio sessions also speed your metabolism for hours following your workout session.

So, if weight loss/maintenance is your main goal this holiday season, ditch the treadmill and opt for a more fast and furious workout full of burpees, wind sprints and slam balls. Your belly will appreciate it and so will the number on the scale January 1st, 2012.

Incorporate Cardio for Greater Strength and Muscle Definition
As we all know, strength and conditioning exercises build muscle. Cardio, when coupled with proper nutrition; however, is the secret weapon to defining and showing off the hours spent in the weight room. To create greater muscle definition in the common “problem” areas (arms, abs, glutes), it is important to incorporate metabolic cardio conditioning to your fitness regimen to unveil your hidden lean and sleek muscles.

A recent study[2] that evaluated the effect of training methods on female college athletes found that concurrent strength and aerobic endurance training was highly effective on muscle strength and endurance, body composition and flexibility. When your goal is to build strength and muscle, combining strength training exercises with total body cardio is key to realizing the best results. This type of cardio approach packs a variety of total body movements into your workout that aims to raise your heart rate and maintain the increased level for 5-10 minutes.

Some full body cardio exercises include:

•     mountain climbers
•     battling ropes
•     jump squat circuits.

These exercises allow you to build more muscle and burn calories, while you to get the most bang for your buck as it relates to time efficient and effective cardio exercises.

Maintain Consistent Cardio for Endurance Training

Whether your goal is to achieve a personal best at this year’s turkey trot or you’re planning to start the New Year with a triathlon or long distance running race, consistent cardio exercises are the key to any training program. There is no doubt about it that in order to prepare your body for a long endurance event, you have to put in the mileage. If you are signed up to run a half marathon in January, then you have to prepare your body for the wear and tear of pounding pavement for two hours by running (not walking, elliptical, biking) the mileage laid out for you in your training plan.

However, if you find yourself lacking motivation half way through your training program, you can mix up your weekly workouts by incorporating some hill and interval training to not only build muscle and endurance, but also keep you mentally engaged throughout your training program. Just make sure to plan appropriate rest days after the more intense training sessions to give your body time to recuperate and prepare for the big race day.

Another tactic for keeping you on track for successfully completing your training plan is to take your cardio training outdoors whenever possible. In the winter months this isn’t always an option, but if you can hit the trails early in the morning before a snow storm rolls in or later in the afternoon when temperatures have reached a reasonable level, research from West Virginia University found that training outdoors makes you 52 percent more likely to exercise more regularly.

Whether your goals this season are to combat the belly bounce, build more muscle or successfully train for an upcoming endurance event, incorporating high intensity cardio into your fitness routine will not only make you feel better and look better, but also perform better in any of your upcoming endeavors.  Contact your local Fitness Together studio today to start building cardio into your overall fitness and wellness routine.

To find the Fitness Together studio nearest you, visit fitnesstogether.net.

[1]Wiley-Blackwell (2011, April 6) American Journal of Human Biology.
[2]Journal of Strength & Conditioning Research: September 2008 – Volume 22 – Issue 5 – pp 1487-1502.

When I walked in the door of Fitness Together, I was nervous and afraid. What was I getting myself into? Would I be able to do this and stick with it (I’ve never really enjoyed exercise) or would I end up feeling like a failure again? Was this really the right program for me? By the end of the introductory session, I knew two things: First, I wanted to do this – I wanted the “total package” of resistance training, exercise, and good nutrition combined, to reach my goal of being “the leanest, healthiest me” I could be.  And second, if anyone could help me reach that goal, it was the FT staff.

It’s now 6 weeks later and I already know this is the best thing I’ve ever done for myself. Within a few weeks I started to feel more energetic and was sleeping better. I thought I was already eating fairly healthy, but I’ve learned new ways of improving my nutrition to get the most out of the program.  I just had my six-week fitness analysis, and even though I still have a longer journey ahead of me, the results tell me I am making good progress and my hard work has been worthwhile.

Best of all – I look forward to my workouts! They’re not easy, but the trainers are encouraging, supportive, and fun to work with. Their expertise is fostering my progress – and as I see myself progressing, I become more confident and more motivated for the long term.

Marian H. — New Berlin, WI

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