Be Real about your Success

It would be great if you could train for a week and see magical results, but that's not how Getting in Shape and improving your health works. Just like Getting out of shape does not happen in one day, you will not see results immediately when you start any type of fitness training program. Be Realistic, Be prepared and Set Short, Medium and Long Term Goals. When you make your fitness goals realistic and attainable you will ensure a greater success for sticking with your fitness program for life.

Sincerely,

Greg Finch
FORM Fitness
formandfit.com

 

Posted via email from FORM Fitness

Consistency, Can't Do "Healthy" Without It

Throughout the years I have watched as clients have made tremendous strides in improving their quality of life.  Each one of these clients has taken different paths, struggled in various aspects, and each has unique strengths and weaknesses.  Even with all the differences one theme runs through all their success:

CONSISTENCY !  Without fail, through periods of stress and calm alike, they never waver from their focus in their programs. They take steps both large and small everyday.

Am I working on the right exercise program? Was that enough cardio this week? Did I do too much upper body strength training? Not enough legs? All these questions, and literally hundreds more, are important and need your attention.  But if you don't have consistency, the answers to the previous questions won't matter much.

Even with a strong discipline and determination, consistency takes real focus. For most of us this means support from outside ourselves.  Search for that support in friends, family, or professionals.  Wherever you can find it.  We all need to view our life's fitness plan as a foundation for our health and reinforce this idea everyday through action.  Make your physical movement a major player in your stress relief and a healthy escape from your daily grind. 

If you will allow me a re-imagining of what Confucius said long ago - A journey of a thousand miles continues each day with the first step.   

Where will your first step take you tomorrow?

Sincerely,

Greg Finch
FORM Fitness
formandfit.com

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Weight Loss - Weighing the Evidence on Exercise

A growing body of science suggests that exercise does play an important role in weight loss, something that professional trainers see proof of everyday. The science is starting to show that the role that exercise does play is different than most believe.  Here are a some key points from an article discussing this topic in the New York Times:

1. The newest science suggests that exercise alone will not make you thin, but it may determine whether you stay thin.

2. The mathematics of weight loss is in fact, quite simple, involving only subtraction. Take in fewer calories than you burn. (Something I talk about often. Simple concept. Difficult to achieve)

3. The mechanisms that control appetite and energy balance in the human body are elegantly calibrated. The body aims for homeostasis, It likes to remain at whatever weight it’s used to. (Changing where the body views its homeostasis weight is where the battle can be won or lost)

4. Small changes in energy balance can produce rapid changes in certain hormones associated with appetite, particularly acylated ghrelin, which is known to increase the desire for food, as well as insulin and leptin, hormones that affect how the body burns fuel.

5. Female bodies, inspired almost certainly by a biological need to maintain energy stores for reproduction fight hard to hold on to every ounce of fat. (Overcoming natures drive on a physiological level takes much more than desire.  It takes a focused, fully supported approach to changing the physical, behavioral, and emotional approach to ones life. Overwhelming? At times, yes. Achievable?  Yes, for most of us it takes a tremendous amount of support from ourselves, our families, friends, and professionals.)

6. In a recent study at an energy-metabolism lab a group was guided to sit throughout the session.  If they had to use the bathroom they were told to roll themselves in a wheelchair.  Meanwhile, in a second session, the same volunteers stood all day, not doing anything in particular, just standing. The difference in energy expenditure was remarkable, representing hundreds of calories with no increase in their blood levels of ghrelin or other appetite hormones. (Conclusion? get out of your chair and move around. Do it everyday and as much of the day as possible. A few hundred calories difference? Sounds good to me.)

Here's the link to the full article

Sincerely,

Greg Finch
FORM Fitness
formandfit.com

Posted via email from FORM Fitness

New Outdoor Elliptical Trainer - The Elliptigo

Check out this unique outdoor elliptical trainer.  Dean Karnazes, an ultra-marathoner and spokesperson for the Elliptigo, will be stopping by Art's Cyclery in SLO on Wed. 3/27 at 6:00pm.  Find out all the details HERE

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"Get Up Stand Up"

A recent article from the British Journal of Sports Medicine has claimed that  "Sitting down for too long can cause a range of health problems, even among those who exercise regularly."  Doctors from the Karolinska Institute and the Swedish School of Sport and Health Sciences in Stockholm said that the only way to minimize the effects was to cut the amount of time that we spend inactive.  “In the future, the focus in clinical practice and guidelines should not only be to promote and prescribe exercise, but also to encourage people to maintain their intermittent levels of daily activities [that involve movement].”  I continually stress this to my clients.  Exercise is your training ground.  Your life, all day every day, is where you implement that training.  They are not separate but influence and evolve within each other.

One effective way to reach the goal of "less sit, more action" is the concept of the stand up desk.  That may seem a bit unorthodox to some but there's no arguing its ability to reduce ones sitting time, especially for those in an office setting.  A personal training client of mine has adopted this approach and has had great success with it, you can read about it here.

Bottom line, consistently look for ways to move.  If you are sitting right now reading this get up, go outside if possible, and move those legs. 

Greg Finch

FORM Fitness

formandfit.com

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Untitled

With each day we are learning more ways that fitness and strength training specifically is a huge benefit to our overall health. Below is a great example from the The New York Times. 

 Older women who did an hour or two of strength training exercises each week had improved cognitive function a year later, scoring higher on tests of the brain processes responsible for planning and executing tasks, a new study has found.

Researchers in British Columbia randomly assigned 155 women ages 65 to 75 either to strength training with dumbbells and weight machines once or twice a week, or to a comparison group doing balance and toning exercises.

A year later, the women who did strength training had improved their performance on tests of so-called executive function by 10.9 percent to 12.6 percent, while those assigned to balance and toning exercises experienced a slight deterioration — 0.5 percent. The improvements in the strength training group included an enhanced ability to make decisions, resolve conflicts and focus on subjects without being distracted by competing stimuli.

Older women are generally less likely than others to do strength training, even though it can promote bone health and counteract muscle loss, said Teresa Liu-Ambrose, a researcher at the Center for Hip Health and Mobility at Vancouver General Hospital and the lead author of the paper, which appears in the Jan. 25 issue of Archives of Internal Medicine.

Posted via email from FORM Fitness

Fitness Events Coming up on the central coast

Looking for some motivation, accountability, and goal setting for your fitness program?  Here at FORM Fitness we want to make fitness events a priority to help our clientèle reach their goals.  If you have an event on your calendar you have a date that will help set your training schedule, keep you on that schedule, and help motivate you through those inevitable rough patches.  Below are a few events, 2 running events and a duathlon.  This is only a small sample of a tremendous amount of events out their.  Do some research on your own or ask us for additional suggestions.

http://www.active.com/running/paso-robles-ca/wine-country-runs-half-marathon-and-5k-2010?dart=M

http://www.active.com/running/santa-barbara-ca/ucsb-duathlon-2010?dart=M

http://www.active.com/running/san-luis-obispo-ca/san-luis-mountain-run-2010?dart=M 

I will begin training next month for "The Alcatraz Challenge" an Aquathlon (Swim and Run) event in San Francisco.  Their are two events available this year in May and the usual July.  This will be the first year that this event is organized and promoted by TRICalifornia a great organization that puts on the local WildFlower Triathlon and numerous other events. Below is a link to the event page:

http://www.alcatrazchallenge.us/

FORM Fitness will offer training for the Alcatraz Challenge as a small group intensive.  Does the idea of swimming from Alcatraz island and then running over the Golden Gate bridge and BACK sound intimidating or exciting?  Did you answer yes to one or both of those questions?  This intensive program is for you.  Answered no to both questions?  This group is definietley for you.  Come on face that fear, meet that challenge, it will invigorate you.  FORM Fitness will help.  Details of the intensive program to come or contact me directly with questions.

   
Sincerely,

Greg Finch
FORM Fitness
formandfit.com

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Your Lunch Not Just a Time to Eat But A Chance For A Real Break

Don't Let Time Drag you down - Instead of eating a huge lunch and sitting on your break, put together something light and easy and go for a walk during your lunch. You can either sip on a nutritious protein drink or snack on high quality fruits and nuts while burning calories on your lunch time walk.  Not only will you be improving your fitness and cardio strength but you will be giving your mind a true break from the stresses that can come from the work environment.  Additional bonus...fresh air

Remember that small changes make big differences in your life over the long haul.

Sincerely,

Greg Finch
FORM Fitness
formandfit.com

Posted via email from Greg's posterous

Water = Life, we can all use a little more life

Increase your water intake - Water is a key component to life. No living creature can survive without a fresh supply of pure water each and every day. If you do not consume enough fresh water every day, your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more. Generally speaking, most people who weigh less than 150 pounds require no less than 8-10 glasses per day; those who weigh between 150-250 pounds require about 16 glasses per day.

Some times the simple but important things we can do for our overall health and fitness are the most difficult to complete.  Wherever you are reading this stand up and go get a glass of water.

Sincerely,

Greg Finch
FORM Fitness
formandfit.com

Posted via email from Greg's posterous

Lose 30 lbs., start now!

Lose Weight All Year Long - Want to effortlessly drop 30 lbs in one
year? Millions of people drink an average of 2 regular soft drinks a
day, which is a total of 300 calories. When you add these extra 300
calories up over a year, they result in over 30lbs of weight gain! Say
no to soft drinks, and say goodbye to your unwanted pounds!

What can seem like small changes can add up to amazing results over
time. "Don't sweat the small stuff", still true, but realize how that
"small stuff" can be an amazing catalyst for change.

Greg Finch
FORM Fitness

Exercise as stress relief

See exercise as a stress-reliever - A simple shift in attitude can do wonders for your stress levels. If you've had a long, hard day at work, exercise is something to LOOK FORWARD TO relieve your stress and revive yourself. Make your exercise about YOU and it can be a sanctuary.

Sincerely,

Greg Finch
FORM Fitness

Eat More Often = Use More Calories

Increase the number of meals consumed per day - On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day. This approach to your daily caloric consumption encourages your metabolism to stay elevated and work more efficiently. Think of your food consumption as you should be approaching your water consumption keep your intake going throughout the day.

Exercise of the day: Ball Core Twist - The Ball Core Twist will help focus on your side abdominal muscles to help develop and tone your mid section with the use of a stability fitness ball.
Click Here to see it in action!

Sincerely,

Greg Finch
FORM Fitness
getfit@formandfit.com
805.715.3676

Persistence!

Persistence! - Violate this step and you'll never achieve permanent results. A recently concluded 10 year study showed that persistence is the single most important aspect of any nutrition or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.

Conclusion: Stay consistent, stay persistent, and over the long-term you will maintain a fitness level that will drive your health in both body and mind.

Exercisefor today: Band Upright Row - The Band Upright Row will develop strong shoulder muscles as you use these versatile exercise bands while traveling on the road or in the comfort of your home gym.
Click Here to see it in action!

Sincerely,

Greg Finch
FORM Fitness
getfit@formandfit.com
805.715.3676

Take your time

Fitness Tip: Take your Time - When it comes to weight training and fitness, slow and steady wins the race! When your body is ready, increase the intensity of your workout in small amounts. This will provide the challenge necessary for improvements without causing injury. Too much too soon can over stress the body, limit your progress and increase your risk of injury.

Exercise of the day: Ball Lunge - The Ball Lunge engages your leg muscles for the ultimate lower body leg workout.
Click Here to see it in action!

Sincerely,

Greg Finch
FORM Fitness
getfit@formandfit.com
805.715.3676

Save Money, Stay Fit, Feel Better

Fitness Tip: Don't Let Time Drag you down - Instead of paying for a huge lunch at a restaurant, put together something light and easy and go for a walk during your work lunch break. You can either sip on a nutritious protein drink or snack on high quality fruits while burning calories on your lunch time walk. Save money, stay fit, feel better. Remember that small changes make big differences in your life over the long haul.

Exercise of the day: Band Inner-Thigh Shaper - The Band Inner-Thigh Shaper will tone and tighten your lower body inner leg area as you use your fitness bands to provide contraction throughout the entire exercise movement.
Click Here to see it in action!

Sincerely,

Greg Finch
FORM Fitness
getfit@formandfit.com
805.715.3676

Give It a Rest

Fitness Tip: Give it a Rest - especially when sick. With all the talk in the media of flu's lately, it has made me think more specifically on how our bodies respond to exercise. Exercise puts a temporary stress on the body and immune system, which may prolong your illness. It may be OK to work out when sick (depending on the severity) but a day or two of rest is usually just what the doctor ordered. A short break won't have a negative affect on your overall goals.

Exercise of the day: Ball Dumbbell Pullover - The Ball Dumbbell Pullover provides the perfect exercise movement to work both your Chest and Upper back region, while performing this compound exercise movement.
Click Here to see it in action!

Sincerely,

Greg Finch
FORM Fitness
getfit@formandfit.com
805.715.3676

More Places to Catch Up With FORM Fitness

Now there is even more ways to keep up with FORM Fitness and keep on track with reaching your own fitness goals. You will always find my posts and information here at http://www.myformzone.com

Follow us on

Twitter at http://twitter.com/formfitness

Friend Feed at http://friendfeed.com/formfitness

Here's to your fitness

Sincerely,

Greg Finch
FORM Fitness
getfit@formandfit.com
805.715.3676

Surf Fitness

Sincerely,

Greg Finch
FORM & Fitness
getfit@formandfit.com
805.715.3676

Reduce the Pressure

Fitness Tip: Reduce the Pressure - Stress can be an incredibly powerful drag on your fitness and health and study after study has found that when a person is stressed, the body reacts. Results of stress can lead to high blood pressure, tension headaches, upset stomachs, and many other ailments. Exercise is probably the most effective defense against stress in your life. You are in the middle of a high intensity interval sprint/jog workout... Are you thinking about being stressed? NO!! You are just trying to survive this training session. So keep your stress in check with good quality well balanced fitness training.

Exercise of the day: Band Upright Row - The Band Upright Row is the perfect way to develop strong broad shoulders with the help of your exercise bands.
Click Here to see it in action!

Sincerely,

Greg Finch
FORM & Fitness
blog@formandfit.com
805.715.3676

Fitness Tip: Flavor for Fitness - Eating food that has no flavor makes it very easy to fall off your healthy meal plan. Food doesn't have to be fattening and bad for you to taste good, so Spice it up. Here are some great flavoring alternatives that don't add bad calories to your healthy meal plan when used with moderation.
a. Mustard
b. Salsa
c. Flavored Vinegars - Balsamic, Raspberry, Red wine, etc
d. Teriyaki or Low Sodium Soy Sauce
e. Any type of your favorite hot sauce
f. Herbs - Basil, Dill, Tarragon, Rosemary, etc.
g. Spices - Cinnamon, Cloves, Curry Powder, etc.
h. Citrus Juices - Lemon, Lime and Orange both juice and Zest
i. Low and No Salt Seasonings - Like Mrs. Dash, etc.

Sincerely,

Greg Finch
FORM & Fitness
getfit@formandfit.com
805.715.3676