Weight Loss Success Story!

Congrats to one of our members, Felicia, on her amazing weight loss story!

Felicia came into our gym back in 2013 and began working hard with one of our personal trainers. Throughout her journey she had ups and downs but the highs have definitely won out because she recently weighed in at 147.8 lbs. After attending personal training 92 times, Felicia has lost a total of 115.8 lbs!!

Help us in congratulating Felicia on her amazing progress to a happy and healthy body.

Check out Felicia’s before and after photos of her amazing transformation!

 

Felicia's Weight Loss

 

Why Is Eating Fruits and Vegetables Important

A recent study by the Imperial College London reports that two-thirds of English citizens have a hard time consuming three to four portions of fruits and vegetables a day. For years it has been recommended we consume five portions a day to lower the risk of stroke by 18%, heart disease by 16%, cardiovascular disease by 13%, cancer by 4% , and an overall risk of an early death by 15%. But why is eating fruits and vegetables important?

The study shows we should be eating platefuls of fruits and vegetables; if five portions are good, ten portions are better. Dr. Darin, the lead author of the research from the School of Public Health at Imperial states,” We wanted to investigate how much fruits and vegetables you need to eat to gain the maximum protection against disease, and premature death. Our results suggest that although five portions of fruits and vegetables is good, ten a day is even better”.

Ten portions leads to a 24% reduction in heart disease, a 33% less chance of stroke, a 28% less chance of cardiovascular disease, a 13% less chance of cancer and a 31% less chance of premature death.
It is recommended that you eat the “rainbow”, or the different colors of veggies and fruits to reduce cholesterol, blood pressure, and boost your immune system. Not all vegetables and fruits are equal. Some fruits and vegetables are better at preventing heart disease and stroke while green veggies are better at reducing the chance of cancer.

Following are examples of the recommended size of a portion of fruits and vegetables: one apple, one pear, one glass of orange juice, one tomato, one banana, three tablespoons of peas, and two broccoli spears.

Now that you know why eating fruits and vegetables is important, keep this in mind the next time you are preparing a meal or reaching for a snack. Load up your dinner plate with vegetables and be sure to keep plenty of fruit on hand! Be sure to talk to our trainers for the best ways to load up on fruits and veggies during your next Champion workout! Sign up for your next class today!

How To Make Working Out a Habit

Almost everyone would love to create the “Workout Habit” and live a healthy lifestyle. The hard part is creating the habit and making it part of your daily lifestyle. The following are tips on how to make working out a habit:

  1. The first steps to take are to make your workouts part of your daily schedule and to view your workout as a “cannot” miss appointment on your “to do list”. Block the time off on your schedule, and to help ensure that life does not get in the way, plan it for the first thing in the morning. To make getting to the gym easier, gather up what you need for your workout the night before and set it aside, so everything is ready for you. Tell yourself you will not make excuses for missing workouts.
  2. Find yourself a workout partner.  You are more likely to show up at the gym if you know someone is depending on you to be there.
  3. Try different forms of exercise until you find the workout regimen you like.  Once you have the workout you enjoy, it will make getting to the gym a whole lot easier.
  4. Start off slow and easy and build on it.  This will help you avoid injury and prepare yourself mentally and physically for more intense workouts to come.
  5. Look at exercise in a positive light and tell yourself that you, “want to workout”.  Remind yourself how great you feel after working out and visualize how the “new you” will look!
  6. Set a goal and commit to it by writing it down.  We are much more likely to commit to a goal if we have committed to it in writing.
  7. Remember, you will not always get a great workout in, but a bad workout is always better than the one you did not do.  Some exercise is better than none!
  8. Measure your workouts.  With today’s technology it is easy to track the intensity of your efforts.  It is a lot easier to improve something, if you have an accurate way of measuring it.

Working out is like many things in life; If it were easy, everybody would do it! Tell yourself you will not make excuses for missing workouts and keep in mind, “If you think you can or think you can’t, you are absolutely right”! The secret to how to make working out a habit is to just believe you can.

Ready to get started? Check out our class schedule and sign up for a free class!

How to Avoid Holiday Weight Gain

With the holidays upon us, all of us will be challenged to not overeat and gain unwanted weight. Here are some healthy eating habits to avoid holiday weight gain.

  1. The most important habit to create in order to lose or maintain weight is to eat “real food”. Your body naturally craves sugar and processed foods which taste good, but have very little, if any, nutritional value. Get in the habit of eating whole, unprocessed foods. Eat fruits, vegetables, beans, nuts, seeds, whole grains, olive oil, eggs, poultry, beef, pork, lamb and fish.
  2. Your nervous system needs not to be stressed, for it to work properly. When you are stressed your body releases the stress hormone cortisol, which slows your metabolism and does not allow your body to properly digest food. Exercising and sleeping eight hours a day are great ways to reduce stress.
  3. To help break you of your bad eating habits and create good eating habits you should keep a journal and write down everything you consume. In addition to keeping a record of what you eat, it will also help if you write down how you feel after eating. Keeping records will strengthen your resolve and make you more aware of everything you consume, which will help break you of your bad eating habits and avoid holiday weight gain.
  4. Good eating habits also include eating slowly, eating only when hungry, and reaching for a piece of fruit when you have sugar cravings.
  5. As we all know, exercise plays a huge part in weight loss/control. The holidays are busy times and to ensure that you get your exercise in, you must plan on it and make it part of your daily schedule! This is crucial to avoid holiday weight gain. Check out our class schedule and plan ahead!
  6. To lose weight, keep weight off, and reduce your risk of obesity you must make these habits part of your life style and not just a diet. Remember, when you diet you starve yourself, and then when you eventually lose your resolve you give into hunger and stuff yourself. After stuffing yourself, you feel disappointed and go back to your diet and then end up repeating the cycle. This is known as the Yo-Yo diet.
Check out our class schedule here and we hope to see you soon! Merry Christmas, Happy Holidays, and have a great, happy and healthy New Year!