Tag: Weight training

MAKE IT COUNT! By: Christi Otto

Everyday you wake up challenge yourself! List three goals you want to accomplish. These should be challenges you can achieve every day. For example: eat less sugar, take the stairs, and increase water intake. Do them!

Tape this to your steering wheel and on your bathroom mirror. You will see them every day. Every week or two make new challenges. Every week or two make new challenges. If you want to take on a weight loss challenge, discover the Thinner Winner at Pinnacle.

You need to be committed! A lot of fitness articles say you can achieve weight loss in 14 to 20 days. It takes more than that. Live in reality and you will not disappoint yourself! It is about inches on your waist, more energy, better sleep, more productivity, etc. Make conscious choices. Only you can change it. You are in control of your life, your health, your destiny. 

      

For the average person it takes over 60 days to develop a habit. When you are working out and eating better you are developing new habits. According to UCL News it takes 66 days to establish a new habit. The 21 day myth originally applied to plastic surgery patients.

Following plastic surgery it takes about 21 days for the average patient to get used to his new face. When an arm or leg is amputated the “phantom limb” persists for about 21 days”.

On that thought, have you ever logged your foods for 70 days in a row? Have you ever exercised for 70 days in a row? Get up and move!  If you did this, how much closer would you be to your ultimate goal?

I have challenged all of my clients to this. Let me tell you, it was not easy. It is hard. There were many days that quitting seemed easier. Last week I got an e-mail from one client saying: “This is too hard. I don’t think I will be able to lose the weight.” I e-mailed her back telling her she needs to make that effort today! I also sent her a motivational video and several short articles to keep her going. That is what it is all about! It is a constant battle. You need to learn how to combat your battles. SHE DID IT! Sometimes you just need a push. She lost 32lbs in the last four months and she is very proud of her success!

Success happens little by little, day after day. Another client got his wife in on it too. They have changed as a unit. They are closer and enjoy walking and cooking dinner together. It is no longer just about the weight. It is about the bond, the sharing, and the experience. Are you ready to be pushed for a 70 day challenge? Start new habits? Contact me: Christi Otto; Christi@phfitness.com.

Your goals need to be on the front burner. Start now! It is going to take time. At times it is going to be hard to maintain. I know it can sometimes be embarrassing to be vulnerable but do it and you will amaze yourself.

    SPOT REDUCTION: MYTH OR FACT?

    By Group Exercise Director and Personal Trainer Vikki Hettiger
    By Group Exercise Director and Personal Trainer
    Vikki Hettiger

    I’ve been involved in the fitness industry for close to 20 years, first as a Group Exercise Instructor, later as a Personal Trainer.  In all my years of teaching classes and training clients, the most frequently-asked question I hear is “What exercises can I do to get rid of THIS?”  (now imagine the person grabbing onto their “love handles”, thighs or  triceps).   My  answer?

    Spot reduction is one of the biggest fitness myths out there.  People often mistakenly believe that if you work a specific muscle group you will decrease the amount of fat in that area.  The reality?  Doing 200 crunches a day or holding planks forever will not automatically give you a six-pack!   There are other factors to consider, all of which go hand-in-hand in creating those lean, toned body parts you are dreaming of.Pinnacle-Blog

    1. Cardio.  Cardio exercise is crucial in maximizing overall fat loss.  You need the cardio to melt away the layer of fat that is covering up those muscles.  So go out for a run, take a Cycling class, hit the elliptical, swim laps, do Zumba…anything that will get your heart rate up and help you burn calories!
    2. Strength Training.  Weight training is the key to sculpting and strengthening our muscles from the inside, so that when fat loss does occur, our muscles look shapely and strong on the outside.  Aim to do some form of strength training 2-3 times per week.  Hire a Personal Trainer to help if you are not sure where to start.  Pinnacle also offers some fantastic classes like TRX,   Dynamic Strength and BodyPump, all of which can help shape and define those muscles.
    3. Eating Clean.   Go for fresh fruits and vegetables as well as lean proteins.  Watch your carbohydrate consumption (don’t avoid them), but do stay away from processed foods whenever possible. Drink water.  If you need extra help with what to eat, seek out our registered dietian, Travis Stuntebeck, who can create a personalized plan just for YOU.

    Keep in mind…fat loss is a very individual thing, and that you may lose fat in certain areas quicker than others.  Genetics and gender can each play a role in how or where fat-loss occurs.   It can be done!  I would love to help.  Email me at vikki@phfitness.com.

    For a complete list of cardio and strength classes, click here.