Solution to your New Year's Resolution

It's February 25 and your New Year's resolution to lose 10 pounds is not working. Or, you've lost 10 pounds and still feel flabby. It's not too late to get back on track and keep your resolution! We can help you.

Everyone loses weight differently. The first five pounds in the first 2-3 weeks is the easiest and then it gets tougher.

Most people have a harder time losing core fat as they get older. Your metabolism slows down and you have to work harder to keep it off.

We sit more at our desks and behind the wheel which tends to let weight sit at the middle. This is a health risk.

What Works?

Weight and resistance training, core training, especially while moving--or conditioning at least three times a week.

Cardio exercise of 15-30 minutes 5 times a week.

Eating less than what it currently takes to maintain your current weight (BMR). Fine-tuning the frequency of smaller meals and when you eat.

We find that most of our clients eat too many carbohydrates; too much sugar, fat and sodium. You may not even realize it.

Tools we have:

1. Proven 90-day Basic Results Program for Weight Loss: Personal Training Regimen, Cardio, Targeted Nutrition, Weigh-In and Progress Assessment Accountability.

2. Other fitness professionals to help you keep everything working or help solve tough problems: Registered Dietitian, Massage Therapy, Physical Therapy, Chiropractic.

Cardio Boxing for Super Fitness

Sports scientists agree that cardio-boxing is one of the best forms of exercise, because it conditions the entire body and provides a complete workout for your cardiovascular and endurance systems.

The major benefits of cardio-boxing include:

• Increased Stamina
• Increased Strength
• Increased Speed
• Increased Coordination

Cardio-boxing also promotes a person's well being by strengthening their self-discipline and, combined with strength training, it's truly the total package for self-defense and fitness. Each class consists of:

• Adjusted heart rate work
• Actual boxing techniques

20 Classes for $99!

Boxing, 2 Yoga Classes, 2 Pilates Classes, T'ai Chi, Saturday Run/Walk Group. Drop in! No confusing sessions--classes run continuously throughout the Year!

Fall/Winter Cross Training for Runners, Bikers, Tri-athletes

We have had an Indian Summer so far, but it's not too early to start thinking about cross-training for the cardio/conditioning sports during the fall and winter months.

Runners-- this includes joggers, trail walkers--strong core, including back & shoulders is essential for running endurance.

Swimmers--give the rotators a rest and come in the gym to strengthen the chest & shoulders.

Bikers--squats and lunges help give your quads power. Strong traps help give you overall endurance for leaning forward for long periods.

Come in for a free health & fitness assessment and we can talk about how we can help you cross train.

Vacation Exercise

Hopefully, this health & fitness tip finds you on vacation with friends or family, in your favorite place--the beach, the lake, the mountains or the city you always wanted to visit. While you relax, don't forget to keep your body in shape. Here are few things you can do with little or no equipment until you come back to see us.

STRETCH
You will probably be sleeping in a different bed. This is actually the number one short-term reason for backaches. Place your hands behind your hips, make a big chest, breathe in & then out. Get on the floor on your hands & knees and arch your back up & then down, like a cat.

WALK or JOG
Discover new places by walking or jogging briskly for 20-30 minutes each day. Beach sand is fine to walk on, but not the best place to run because of the uneven surface.

SIMPLE BODY WEIGHT EXERCISES Upper Body
* Planks--get in a push-up position, but rest on your elbows and forearms--count to 10, repeat 3 times.
* Pushups--toe or knee, do 5-10, repeat 3 times. Keep your back level.
* Tricep Dips (pictured)--find a sturdy sitting chair. Position your hands on it facing out, dip to about 1 foot off the floor. Do 8-10 repetitions, 3 times.

Lower Body
* Bodysquat--legs further apart than your shoulders, butt out, head up, squat down as if you are sitting on a chair. Repeat 10 times, 3 sets. If you have a cable band, place the band under your feet and hold the handles, repeat the same motion as above for increased resistance.

Core and Abs
* Using a chair or a bed, place your feet & legs up. Support your neck by lacing your hands behind your neck. Come straight up 12 times, repeat 3 times. Be careful of your neck and lower back. If these are ok, try reaching to your opposite ankles, 12 times, repeat 3 times.
* Advanced ab--side plank ab twist--lie on your side, support yourself with your hand and bring your body up to a star. Reach down with your upper hand and back up. Repeat 10 times, try the opposite side. Do 3 sets on each side.

These are just a few things you can do while on vacation. Your BodyByGeoff Personal Trainer can give you exercises that compliment your ongoing training. BodyByGeoff also has a 6-video series of exercises. All are very easy to follow. If you would like one, $10 for training clients, $19 for non-training clients. (plus shipping). Downloads available soon. Have a great vacation!

Training & Tracking

How often should you train? How important is it to track your training, fitness and nutrition results? These are two of the most common questions we are asked by clients.

How often should I train?

* Your training frequency should depend on your goals, but normally 2-3 times per week for 1 hour will obtain the best results for strength, toning and weight loss.

* If you are trying to lose weight, you will want to add in 15-20 minutes of cardio 5-6 times per week.

* Athletic training for marathons, triathlons, etc. require more frequent, specific training up to the event.

* Seniors and those with health limitations are probably best with 30-minute sessions.

* If you are trying to lose weight, you first want to know how many calories you need to maintain. Then log your food and adjust your diet based on exercise and weight-loss goals.

At BodyByGeoff we measure where you are starting from a health, fitness, nutrition and body image perspective. Our Personal Trainers record each training session so you can see your progress.

Our exclusive Personal Fitness Diary allows you to track your diet and nutrition, your training sessions and your cardio workouts.

We schedule regular weekly and 30-day re-assessments of your progress.

Can Water Weigh You Down?

Water is essential for hydration, skin, joints, can help reduce body fat and curb your appetite, but it might also weigh you down. How? Read your Health & Fitness Tip to find out!

Take a Test:
1) Weigh yourself at the beginning of the day, before drinking water or weigh yourself before strenuous exercise.
2) Weigh yourself about mid-day, after drinking about 8 oz of water hourly or after the exercise.
3) Weight gain may show you are over-hydrating. Weight loss may show you are under-hydrating. This assumes you keep your food intake normal, that you don't introduce new meds, etc. A loss of about 1 pound = 16 oz. of water.

When you are jogging and sweating in the hot sun, weigh yourself before & after exercise. 1 pint of sweat = 1 pound lost. Aim to replace only the fluids you have lost.

Drinking too much water will make you dizzy and disoriented. Self-monitor by how much you sweat and urinate. If it is extremely hot and you are exerting yourself, tie a cold, wet bandanna around your neck or head.

It's not too late to look and feel better this summer!

Here are some facts:

Determining your maintenance BMR (basal metabolic rate) and then adjusting the number of calories you eat, as well as when and what you eat can make a healthy weight loss difference in as little as 30 days!

Your body likes consistency. Diet, cardio, weight and resistance training and core work will bring results.

Our recommendations for the fastest weight loss and toning results:
* Use BMR analysis, meal diaries and complete nutrition reports and then adjust your diet accordingly. Do weekly weigh-ins with your personal trainer.
* Do cardio 5-6 times per week for 20-30 minutes and after each personal training session.
Cardio includes cardio equipment in the studio, jogging, biking, swimming and taking a class
like boxing.
* Train either three 1-hour sessions or 4-5, 1/2-hour sessions per week. Our trainers will focus
on weight loss, conditioning and toning.
* Stretch every day to help maintain your aggressive weight loss and conditioning schedule
and be sure to get enough sleep.

Accept that your body is a continuous work in progress. Find ways to exercise while on vacation: swim, bike, jog, golf. Come back and continue your progress with us after your vacation.