Got Cabin Fever? Tips to Avoid Getting Off Track

The temperature is dropping fast- winter is finally here! You are finding it harder to get outside for a run and the roads may not be cleared in time for a morning trip to the gym. Possibly worst than that, a Snow Day has been issued and now you are stuck in the house.

It will be tempting to declare the day a Cheat Day! Lounging around the house with hot chocolate, seasonal desserts, and movies don’t sound like a bad idea. Before you plop down on the couch consider these helpful tips so you won’t completely sideline your health!

Fit in Fitness- A 30 minute workout in your living room can keep you on track and help balance out any of those additional splurges you may find yourself enjoying.  Check out the circuit below and do at a moderate intensity for a great workout option! 

Watch your trips to the kitchen- Although today may be your cheat day, don’t go overboard. Limit your sweets to 1-2 servings and keep in mind portion sizes. If you are the one slaving over the stove look for healthy alternative recipes for the cakes, cookies, and pies. Keep this tiny secret between us and no one will notice the difference! Check these easy-to-do swaps for ideas! 

Don’t stop drinking your water- Along with keeping you feeling full, it is a great natural detox to keep your body clean of anything the body doesn't need. Many times your mind confuses hunger with dehydration. Stay well hydrated and keep those cravings to a minimum.  In addition, drinking at least 16 ounces of chilled water when you wake up can boost your metabolism by 24% in the morning.

Last but not least (and most importantly) ENJOY! Take in the day as YOUR day. Avoid feeling guilty on your indulges. Savor the taste, enjoy resting, and get back at it tomorrow. It wouldn't be a true cheat day without a cookie or two.

Eat Healthy. Train Smart. Look Great!

Brittany L.

You've Joined a Gym! Now What?

You have finally made the decision to get fit. Found the time in your hectic schedule, purchased those new gym shoes, and redacted a few things here and there from your grocery list. You have even joined a health club!

But what are you STILL doing wrong in search for that summer body that you have always wanted?

The two biggest mistakes that people make when they join a health club are:

#1 Failure to Plan

#2 Failure to Get Help Early

Make a Plan

Ask yourself: What do I want to achieve by working out? What is my motivation?

When beginning a new workout regiment we need to systematically log these answers and make sure we are meeting these goals within a realistic time frame. Resources at your gym are able to help you outline all you are looking to achieve and provide tools to track your progress, also known as an assessment. Look to them to answer any questions you have about what are healthy ways to reach these goals including weight loss, bulking up, or maintaining good health.

Another great way to track progress: TAKE A BEFORE PICTURE. In as little as 4-weeks people are able to see changes to their bodies.

Get Help from a Personal Trainer
Too often we see people coming into the gym looking confused, dazed and overwhelmed.  Even the most frequent gym rats misuse equipment or are inefficiently utilizing the time spent on machines.

Seek out personal trainers to guide you step-by-step on what workouts are best for you and what is proper technique for each. They are there to ensure safety throughout the gym, maximize your productivity, and put variety in your workout routine. Personal trainers  can also be a used as a support system and a way to keep you accountable. Setting scheduled training sessions will motivate you  to workout even on the days you are dragging.

Many think that ONLY athletes need training. MYTH! We have a saying that even personal trainers need personal training. It is a valuable tool that many don’t take advantage of.

Realize that the journey to reaching these goals will not be easy; it takes determination, support of family and/or friends, and the will to continue after adversity. It is a marathon, not a sprint. The key to long term success are within these two simple lifestyle rules that can be applied to your health and wellness.

Set a Plan. Seek Help. See Results.

Brittany L.

When it Comes to Your Health, Don't Make Time Your Crutch

"Workout once a week and your heart
will say thank you."- Kurt

Time-

One of the biggest and probably the most outrageous excuses we can give ourselves is to excuse our apathetic position about health and fitness.

Often times we hear prospective health club members or individuals who are seeking to lose weight- as personal motivation or medical reasons- they all have one thing in common; the most frequent excuse that they have for not exercising is that they don't have the time. This blog is intended to dispel the myth of not having enough time to exercise.

I want to briefly share a true story with you about a person who desperately needed to address some serious health concerns. This individual was told by her physician that if she did not engage in 30 minutes of moderate exercise for at least two to three times a week she was exasperating her ways to deteriorate her health. Upon hearing this information, according to the physician, she responded: "Where will I find the time to do that?

There was another gentleman - an up-and-coming professional in his industry- because of his busy work schedule and the demands of his clients, over a period of two years he gained 40 lbs. Although his bank account was rising his health was falling. When confronted by his friends, family and colleagues, the ones who cared about him the most, his immediate response to the inquiry was: When will I find the time to workout?"

So for the sake of argument lets discuss a realistic circumstance that we all may come across.


Let's hypothetically say you are a working, single parent, with 4 children and a very demanding work schedule: Five days a week and average 10 hours a day. Is it feasible for this person to workout every single day of the week? The answer is probably not. But if we asked the question in a different way, is it possible for this person to workout for an hour and a half each week- the answer is probably, with some thought and planning, yes!

We find that the biggest misconception with the novice and intermediate exerciser is that they are too often associated with being asked to exercise with taking up a lot of time.

Truthfully, two hours a week, in most cases, would be sufficient to promote higher metabolic rate, cardiovascular strength, and a better outlook on health and fitness.

I guess the point is this: WE ALL SHOULD START SOMEWHERE.

No matter how busy your schedule may be we must never ignore the importance of proper dieting and exercise.

The time it took you to read this blog you could have already had your Heart Rate over 100 beats per minute.

"Say YEP! to Fitness"
Fitness Expert & YEP! Fitness Founder
Kurt Billups