No need to do it on your own today! Get help with your fitness goals by participating in a local group or on the Internet. Here are some places to turn for help, listed in no particular order.
http://theNutrifitness.com – They offer an inexpensive online fitness training and diet membership area complete tools like a resting heart rate calculator,body mass index calculator and more. You can get help 24/7 from their virtual trainer, , get help with your daily fitness schedule and even link in with dietary planning (each diet and/or training program is customized to the individual).
Prevention Magazine – This magazine shares tips for diet, exercise and more. Their online site at prevention.com hosts discussions, forums, articles on fitness, health, weight loss and other topics for more help.
Contact them at:
General Customer Service
Mon to Fri 9am – 8pm
How to Find a Personal Trainer – For information about the American Council on Exercise (ACE), a nonprofit organization that certifies personal trainers or to locate an ACE-certified personal trainer near you, call (800) 825-3636, or visit their website at http://www.acefitness.org.
The NutriFitness trainers are ACE certified.
SELF-HELP GUIDE – GETTING AND STAYING MOTIVATED
There are many ways to get and stay motivated with your workout plans. Try some of these and adjust them to fit with your own unique plans, activities – lifestyle.
Scale Back on the Scale – Toss aside the old dial or new digital scales and get
back to basics. Check your clothes. Do they fit? Are they tighter than they were? If so, time to re-adjust eating plans maybe…or try a more intense workout – -plus scale back on the extra snacking late at night. Or are your clothes loose around the waist? You’re off to a good start then! Remember with weight fluctuations and water retention, weight isn’t always an exact science.
Reward Yourself- No need to spend bucks here, although if it’s in your budget, maybe save for a new swimsuit or jogging shoes for when you reach your goal. Other rewards could be adding a favorite healthy snack or activity to your schedule; icemilk or frozen yogurt with fresh fruit toppings, a walking date at a local park, a bike ride to your favorite restaurant, etc. Keep a list going of ideas, so when you need to spice up your life or re-energize or just do something different, you’ll have plenty of ideas to choose from and can act NOW- instead of doing something unhealthy on a whim.
Circuit Training – Spice up your workout with some circuit training. Circuit
training helps reach higher levels of strength and endurance, PLUS weight loss. Basically instead of exercising for a half-hour to an hour doing an aerobics activity plus about the same amount of time adding in some strength training, you combine both together. Have a trainer help you get a schedule together that alternates your activities every five minutes; for example, workout for five minutes on aerobics using a treadmill, bike, stair stepper, cross or elliptical trainer. Then alternate with a five-minute strength training workout using weight machines, dumbbells or bands.
Monitor Your Heart Rate – make sure you really are targeting your most aggressive levels. Professionals say that in order to get the most out of your workouts, you should reach 80 percent of your heart rate training zone. So measure your heart rate and get a “feel” for your body’s workout mode. Choose one of several ways.
A. Stopping briefly during your routine, placing a finger to your neck or ther pulse point, and counting the heartbeats per minute.
B. Measure your pulse rate on equipment that has monitors – like an exercise bike with handgrips. Check around to see what’s available at your local gym or YMCA.
C. Or use a Heart Rate Monitor. There are different kinds, but generally you either hook up with a chest strap or a James Bond-type wristwatch band. They both measure your heartbeats and come with various features like a pre-set mode to beep when you reach your desired target heart zone. Might want to check online auction sites for a deal like Ebay.
This e-book is written by Georgette Pann,
Ace certified Personal Trainer,IFA certified Sports Nutrition