MEMORIAL DAY: REFLECTIONS ON WARRIORS

  • By Kevin Kohan
  • 22 May, 2017

We Salute YOU!

Each year, on the last Monday of May, we celebrate Memorial Day.   Originally this day instituted as a day of honoring those who died during the Civil War, it eventually became a day to remember any soldier who died fighting in the United States Armed Forces.

Each year, on the last Monday of May, we salute our Warriors by running  'The Murph Challenge' at HIT Fitness Warehouse .  From 6 am to 10 am we will be grinding thru this challenge every hour on the hour, 6am, 7am, 8am and 9am.

Memorial Day is the perfect time to pause and consider how much we owe to those men and women who have given up their lives in the pursuit and defense of freedom. We are so accustomed to living with this freedom in our country, that it is easy to take it for granted. It is hard to appreciate it when we do not know anything different. Just like a fish who doesn’t realize it is wet (because it has never been anything else but wet), we tend to not realize the magnitude of privilege that is ours.

It takes warriors to build a country where freedom is the rule, rather than the exception. And Memorial Day is a time to honor those wounded warriors who have made our lives of freedom possible.

But we can honor those wounded warriors even more by seeking to emulate them in their courage to fight against destructive forces.  


WARRIORS FIGHT

What happens when the enemy is not confronted and defeated? He wins and the noble cause suffers.

What about you? Are you a warrior? Do you know what your enemy is?

Your enemy is the typical, unhealthy lifestyle that nearly everyone around you is living .   And it is deadly for two reasons:

1. It is hard to recognize . Just like the water surrounding the fish, the status quo is so normal, so common, that we just live it with very little contemplation. Of course you eat dessert after dinner. Of course you grab a doughnut on the way to work. Of course you do not exercise the recommended six days each week. Of course you are overweight. Isn’t everyone living this way? Yes, nearly everyone is.

2. It leads to illness, early disability and death . If you follow the status quo of diet and lifestyle, you will be increasingly tired, weak, sick and in pain. It will not get better; it will get worse with each passing year, finally ending in dependence on others.

WHAT ARE YOU WAITING FOR? GET UP AND FIGHT!

Memorial Day is a perfect day to reflect on your willingness to fight. Resisting the tide of ‘normal’ unhealthy eating and sedentary-ness is no walk in the park. You’ve got to press in and fight like a warrior. It isn’t easy and it isn’t always fun. But the resulting energy, vitality, strength and mental clarity that will be your new ‘normal’ way of life will be worth every bit of effort and sweat you put into it.

We’re behind you. We create warriors here. Join us to learn how to set your life on a new course. Forget the past—leave it in the past. It doesn’t matter what your track record is with fitness and health. We focus on the future here. And with us, your future looks great!

So please join us for our annual ' MURPH CHALLENGE ' as we throwdown and show some GRIT in honor of our Vets and Troops currently serving.  

GO TO: THE MURPH CHALLENGE


HIT FITNESS WAREHOUSE

By Kevin Kohan 12 Jan, 2018

* BEGINNER - “I’ve never work out or rarely workout” 

Follow the workout below:

  PUSH UPS ON KNEES: 10 REPS

 PLANK HOLD :15 SEC

 CHAIR SQUAT (Sit on a chair and stand up) 10 REPS

 BICYCLE CRUNCHES 10 REPS TOTAL

 CHAIR DIPS WITH KNEES BENT 10 REPS

CHOOSE 1:   HIGH KNEE, BUTT KICKS OR JUMPING JACKS FOR 1 MINUTE

 *  REST 90 SECONDS

 CRUNCHES 10 REPS

 REVERSE LUNGES 10 REPS TOTAL

 BRIDGE HOLDS :15 SEC

 INCH WORM 5 REPS

  LEG RAISES 10 REPS

   CHOOSE 1: HIGH KNEES, BUTT KICKS OR JUMPING JACKS FOR 1 MINUTE

  REST 90 SECONDS THEN REPEAT ONE MORE ROUND

 

 *  INTERMEDIATE - “I’ workout 2-3 times a week”  

Follow the workout below:  

 HAND RELEASE PUSHUPS: 10 REPS

 PLANK HOLD :30 SEC

  AIR SQUAT 10 REPS

 BICYCLE CRUNCHES 20 REPS TOTAL

  BENCH DIPS WITH LEGS STRAIGHT 10 REPS

  CHOOSE 2: HIGH KNEE, BUTT KICKS OR JUMPING JACKS FOR 1 MINUTE EACH

 *  REST 60 SECONDS

  STRAIGHT LEG SIT UP 10 REPS

 REVERSE LUNGES 10 REPS EACH SIDE

  BRIDGE HOLDS :30 SEC

 INCH WORMS WITH PUSHUP 5 REPS

  DOUBLE CRUNCH: 10 REPS

  CHOOSE 2: HIGH KNEES, BUTT KICKS OR JUMPING JACKS FOR 1 MINUTE

 * REST 60 SECONDS THEN REPEAT TWO MORE ROUNDS


*ADVANCED - “I’ workout at least 5 times per week consistently”  

Follow the workout below:

  REGULAR STRICT PUSHUPS 10 REPS

 PLANK HOLD :45 SEC

  SQUAT JUMPS 10 REPS

  BICYCLE CRUNCHES 20 REPS TOTAL

  BENCH DIPS WITH LEGS ELEVATED 10 REPS

  COMPLETE ALL THREE: HIGH KNEE, BUTT KICKS & JUMPING JACKS FOR 1 MINUTE EACH

REST 30 SECONDS

 V-UP CRUNCH 10 REPS

  LUNGES JUMPS 10 REPS EACH SIDE

  BRIDGE HOLDS :45 SEC

 INCH WORMS WITH PUSHUP 10 REPS

  HOLLOW ROCK CRUNCH: 10 REPS

  COMPLETE ALL THREE: HIGH KNEES, BUTT KICKS & JUMPING JACKS FOR 1 MINUTE

 *  REST 30 SECONDS THEN REPEAT THREE MORE ROUNDS

** Always consult with your primary physician or doctor before participating in any new exercise programs **

 

By Kevin Kohan 03 Jan, 2018

Hey my friend!!! Hope you had (and are still having) a wonderful holiday season and are gearing up for a STRONG 2018!

As awesome as the Holiday Season is with the endless supply of delicious foods and drinks, this may tend to knock some of us off our routine. Honestly, we're all human and it happens.

But we will not allow this to slow us down and stop us from achieving our purpose...our 'WHY'.

On January 8th , a group of us are committing to the ONE/80 Competition  & the Advocare ONE/80 SPRINT (for Distributors and Business Builders)  enroute to CONQUERING our lifestyle GOALS.

By Kevin Kohan 27 Dec, 2017

Ever heard someone give themselves permission to indulge their sweet tooth just because they just had a great workout? It’s a common excuse.

Many people believe that because they exercise, they’re in the black as far as their calorie input/output . But in reality, this sort of thinking is a sure road to failure . Most people with a lean body and a 6 pack didn’t get that way by rationalizing their way to the desert buffet.

Many people have no idea how many calories they take in on an average day, often severely underestimating when asked to take a guess at it.  But they also overestimate the number of calories they burn. The truth is, 30 minutes of the best boot camp in town,  will not cancel out that burger and fries!


Do the Math

Let’s look at the hard numbers. An average, moderately intensive workout will burn 300-400 calories in about an hour. That’s an hour of moderately hard work with plenty of sweat and hard breathing.  HIT FIT/Warrior Bootcamps   would be considered to be towards the Hard High Intensity workout, so about 700-850 calories for those who are going all out effort, 500-600 calories for the rest.

Now say on the way home from the gym, you decide to grab a couple of donuts from Dunkin’ Donuts. After all, you’ve earned it! In the 3 minutes it will take you to put away two chocolate frosted cake donuts, you’ve consumed 720 calories . All your hard work is wasted, plus you’ve provided your body with several hundred extra calories to store as fat!

Or maybe you just want to have some pizza and soda with friends. You consider the 600 calories you burned running on the treadmill for an hour today (at 10 miles per hour—that’s a really fast run for a really long time!), so you eat 4 pieces of pizza and a coke. No problem, right?

WRONG! You just downed 900-1,000 calories in about 10 minutes!

Is it really worth it?

Face the Facts

The bottom line is you simply can’t out train a bad diet.   If you try to spar a bad diet with exercise, the exercise will lose every single time . The only way to lose weight and get that lean, sexy, healthy body that looks great in anything (or nothing) is to eat a healthy diet AND exercise.

Your weight loss is driven by diet and maintained by exercise. The only way to get ahead in the calorie game is to eat fewer calories than you burn. Only then will you begin to see the fat melt away. 

Exercise builds muscle and can rev up your metabolism, but you won’t lose weight if you continually eat more than you can metabolize.

This is not to say that exercise is not important. It is! In fact, according to Barry Braun, associate professor of kinesiology at the University of Massachusetts at Amherst,  

“When you look at the results in the National Weight Control Registry, you see over and over that exercise is one constant among people who’ve maintained their weight loss.” 1

Want to keep the pounds off? Exercise! Exercise is crucial. And you must combine it with a balanced diet if you want to shed pounds.


Start Smart

Have you been trying to out exercise your diet?  Don’t be discouraged; many of us have been guilty of this. It’s time to rethink your weight loss strategy. Try the following tips to start fresh and recreate your body!

·         Plan, plan, plan. The only way you are going to get control of your diet is to plan ahead. Do not let yourself get hungry with nothing healthy prepared to eat; your will power will plummet and you will reach for a snack that will set you back. Keep food ready in your refrigerator that you can grab and heat quickly. And don’t leave the house without cool water, nuts, fruit, whole grain crackers and cheese. Make things really easy by using a service like Lean Eats.

 

·         Lift weights. When you start losing weight, you must protect your muscle. If you begin to lose pounds without adding in weight lifting , you will likely lose up to 25% of your muscle mass.  Also, after an intense weight lifting workout targeting at least 3 big muscles, your metabolism increases for up to 39 hours after you are finished.   And repairing that muscle tissue after lifting requires energy! Energy=calories burned.

 

·         Get some accountability. We’ll strike this note again and again: you need a partner. Remember, the single biggest determiner of your fitness success is whether or not you have an accountability partner. Find someone to trade food journals with and report on how you are doing with your will power.

 

You need both exercise and a healthy diet to be lean , strong and healthy . Don’t neglect either one!

 

To find out what your Meal Plan Guide should look like be sure to contact us at HIT Fitness Warehouse to set up your FREE Strategy Session with a HIT FIT Specialist NOW!  Email us at  Contact@hitfitnesswarehouse.com or Call 754.444.8348

 

1 http://www.nytimes.com/2010/04/18/magazine/18exercise-t.html?pagewante

By Kevin Kohan 20 Dec, 2017

The average person can gain 6-15lbs from November 1st through January 1st. Busy schedules, holiday parties and stress lead to this dramatic weight gain. More importantly, this lifestyle is unhealthy and prevents us from our ultimate goal of becoming fit.

 The manual is not just another “workout” plan. Our goal is that you will not only “survive” but thrive during this wonderful time.


  DOWNLOAD YOUR FULL HOLIDAY SURVIVAL GUIDE  HERE  


Most of us already know the benefits of proper exercise, nutrition and rest. Unfortunately, during the holidays our priorities can become a bit misaligned and we begin to sacrifice this area.  

Exercise, nutrition and rest not only helps prevent weight gain, they also fight the stress and anxiety that commonly accompanies this time of year. Cortisol is the stress hormone and it can lead to increases in fat production and storage as well as stress levels. Needless to say, the holidays are no time to stop exercising.


It is possible to become extremely busy over the holiday season. But being busy is no reason to be unhealthy. Below are 4 workouts that you can do anywhere, anytime. All of the workouts are designed to take 15-20 minutes and only use the best piece of workout equipment: Your Body.

Perform the following exercises in circuit format completing one exercise after another with minimal rest. Follow the work-to-rest ratios as closely as possible. The first number is the amount of seconds you will exercise. The second number is the rest time. Therefore a 30/15 represents 30 seconds of work followed by 15 seconds of rest. During the rest time you will prepare for the next exercise. Perform as many rounds as possible in 15-20 minutes. Each time the workout is completed, the work-to-rest ratio changes slightly to increase results. Be sure to   make a note of the changes.


Workout #1

Workout #1

Session 1

Session 2

Session 3

Session 4

Lunges

 30/15

 30/10

35/15

35/10

Plank Walkouts

 30/15

 30/10

35/15

35/10

Hip Extension Marching

 30/15

 30/10

35/15

35/10

V-ups

 30/15

 30/10

35/15

35/10

Mountain Climbers

 30/15

 30/10

35/15

35/10

Jumping Jacks

 30/15

 30/10

35/15

35/10

 

 

 

 

 


Workout #2

Workout #2

Session 1

Session 2

Session 3

Session 4

Step out Squat

 15/15

 20/15

20/10

25/10

Push ups

 15/15

 20/15

20/10

25/10

Superman Hold

 15/15

 20/15

20/10

25/10

Single Leg Deadlifts

 15/15

 20/15

20/10

25/10

Spiderman

 15/15

 20/15

20/10

25/10

Burpees

 15/15

 20/15

20/10

25/10

 

 

 

 

 


Workout #3

Workout #3

Session 1

Session 2

Session 3

Session 4

Lateral Lunges

 30/15

 35/15

40/15

45/15

Cross Mountain Climbers

 30/15

 35/15

40/15

45/15

X- Situps

 30/15

 35/15

40/15

45/15

Single Leg Hip Extensions

 30/15

 35/15

40/15

45/15

Plank Jacks

 30/15

 35/15

40/15

45/15

Jump Squats

 30/15

 35/15

40/15

45/15

 

 

 

 

 


Workout #4

Perform the following workout in a circuit format. Complete the repetitions listed for each exercise resting only as needed between exercises. Complete as many rounds as possible in 15-20 minutes.

Workout #4

Session 1

Session 2

Session 3

Session 4

Burpees

8

8

10

10

Russian Twist

8

8

10

10

1 Leg V-ups

8

8

10

10

Hip Extension/Leg Curls

8

8

10

10

Skaters

8

8

10

10

Lunge w/Overhead Reach

8

8

10

10

 

 

 

 

 

**Stay tuned for MORE with part 2   HOLIDAY NUTRITION GUIDE   tomorrow night!

OR........ 

DOWNLOAD YOUR FULL HOLIDAY SURVIVAL GUIDE   WITH WORKOUTS, RECIPE GUIDES, LIFESTYLE TIPS AND MORE  

By Kevin Kohan 13 Dec, 2017

It's Week 3 of Holiday Hustle!

If the lazy voice in your head is louder than the motivated one, welcome to the club. We’ve clearly been there, so much that our partners and affiliates at Peerfit have elaborated on our training tips over the HOLIDAY HUSTLE below.

Article:    tips for how to beat it .

Keep hustling your hearts out, HIT FITTERS - for every class you CHECK-IN at HIT Fitness Warehouse we are donating 25 cents to the local South Florida and Puerto Rico communities.


Starting a new fitness regimen is exciting: you’ve created goals for yourself, committed to positively changing your lifestyle, and have said ‘yes’ to possibility. Your eagerness to start this lifestyle change is nearly palpable as you envision your new, healthier self going to Pilates three times a week and taking wheatgrass shots every morning (yum?). You’ve seen what your healthier future looks like, and you can’t wait to get there.

But, as time progresses, your regimen transitions, and your goals begin floating down that violent river known as ‘life’. That new routine you’ve established can quickly dwindle down into fewer workouts than you’d imagined in the beginning. You didn’t see it coming, but, somehow it happened.

Let’s face it… we’ve all been there.

Next time that ever-so-enticing devil on your shoulder tells you to hit the snooze button just one more time , use these five tips to keep your motivation strong.


1. Change your phone wallpaper to an image that inspires you.

Even though most of us won’t admit it, we look at our phones countless  times a day. Whether you’re waiting in traffic or in line at the grocery store, your smartphone is the first thing you reach for to keep your mind occupied. If you’re always looking at your phone, you might as well use its powers for good.

Read the rest at ..... https://pulse.peerfit.com/maintain-fitness-motivation/

 

2. Add motivational quotes to your iPhone alarm clock.

Here’s another way to surround  yourself with inspiration. For many of you, getting out of bed in the morning is one of the most challenging things you’ll do all day. If you’re anything but a morning person, but are trying to implement morning workouts, adding quotes to your alarm clock(s) can add a little umph to your wakeup call.

If you’re an iPhone user, here’s how you can add quotes to your morning alarms:

  1. Go to ‘clock’ on your phone
  2. Tap ‘alarm’
  3. Tap ‘edit’
  4. Choose an alarm
  5. Tap ‘label’
  6. Add in your favorite motivational quote
  7. Tap ‘back’
  8. Tap ‘save’

Read the rest at .... https://pulse.peerfit.com/maintain-fitness-motivation/


3. Exercise with a partner or group.

Misery loves company, right? Dripping sweat in a boxing class with a group of friends sounds way more exciting than doing it alone. Not to mention, exercising with a partner or group helps keep you accountable to show up. Plus, the  support  and encouragement you get from  group fitness  is unlike any other motivator out there.  In a recent study , of those recruited alone for the experiment, 76% completed the weight-loss program. Of those recruited in a group, 95% completed the program .

Read the rest at ..... https://pulse.peerfit.com/maintain-fitness-motivation/

 

4. WRITE DOWN YOUR GOALS!!

By putting pen to paper, you’re making a physical commitment to your goals and are more likely to follow through with them.  Your fitness classes are goals: you are setting out each week to show up and give it your all.

Looking at your fitness classes like a business meeting will create more of an obligation for yourself. You wouldn’t cancel on your boss, would you? Write it in your planner or put it in your Google calendar like an appointment you can’t miss. Bonus: crossing off  completed tasks on your to-do list releases hormones in your body that send a feel-good rush to your brain, leaving you happy and feeling accomplished.


Read the rest at. ... https://pulse.peerfit.com/maintain-fitness-motivation/

 

5. Buy new fitness gear.

It’s crazy how much the perfect outfit can affect your confidence . When you love the way you look, you’ll feel better about working out. You’re excited and motivated to don your new sneakers to class, which has become your new happy hour. Instead of meeting your friends for coffee, you’re slipping into your new workout gear and heading off to meet them at your local barre studio.


Read more at .... https://pulse.peerfit.com/maintain-fitness-motivation/


Bottom Line.....

The key to staying motivated is making small changes a part of your lifestyle . Before you feel yourself slipping out of your routine, implement these tips into your daily routine to keep your momentum going strong.  

What are some tips you use to keep you motivated?





By Kevin Kohan 07 Dec, 2017

Working Out But Gaining Weight? Here’s Why

You’ve finally made it past the point of wanting to get healthy and lose weight. You’ve not only made plans for eating better and working out, but you actually put those plans into action. It’s been a month now, and not only have you not lost any weight, but you’ve actually gained some! Why?

Gaining weight at the beginning of a new exercise program is actually quite common. It’s a natural part of your body’s adaptation process.

If you haven’t exercised regularly in months, you can expect to add a few pounds at the beginning. But that’s OK. This weight gain is good weight gain , and it will do nothing to keep you from reaching your goals as long as you understand what is actually going on.


Increased Energy Reserve Capacity

Let’s assume that your calorie intake isn’t 500-1000 calories above maintenance levels on a daily basis. This is a safe assumption to make, as most weight losers don’t come anywhere close to eating maintenance calories.

 So if your calories are below maintenance levels, how could you possibly be gaining weight – especially if you’ve been exercising too?

Your body stores energy in two main forms – fat and glycogen. Fat storage is fairly linear – meaning it fluctuates slowly based on your current lifestyle.

However, glycogen storage can swing wildly on a day to day basis depending on the type of exercise you do, the amount you do, the composition of your diet, and how long it’s been since you’ve done any exercise.

Glycogen Storage

Glycogen = Glucose + Water

Your body takes the glucose it gets from the carbohydrates you eat, then combines it with water and stores it in your muscles.

In fact, every gram of glucose is stored with about 3 grams of water. Taking that one step further, the average person can store about 15 g/kg of body weight of glycogen. So, let’s do a little math:

  • A 200 pound person weighs about 90kg
  • At 15 g/kg, that person carries 1350 grams of glycogen (15 * 90 = 1350)
  • 1350 grams equals 3 pounds (1350 / 453 grams in a pound = 3 pounds)

That’s right, 3 pounds of glycogen is what this person stores on average. If he were going from a sedentary lifestyle to a very active one, the swing in water weight could be several pounds.


Going From a Sedentary to an Active Lifestyle Results in Initial Weight Gain

This is the biggest reason people see stagnant weight loss or even weight gain at the beginning of a weight loss program. They go from a sedentary lifestyle to one that is much more active. This transition causes many changes in your body.

Going from doing hardly any exercise to working out several times per week increases your muscle’s energy storage capacity. Your body needs more fuel, and it adapts by storing more of the carbohydrates you eat as glycogen in your muscle.

So when you first start a weight loss program you very well could be losing fat, but that fat loss is masked by a corresponding gain in water weight. You very easily could have lost one pound of fat the first week but gained one or more pounds of muscle glycogen.

Then, you step on the scale, see no change in weight (or possibly a gain), and think all your hard work was for nothing.

Sound familiar?


Take a look below at the progress sheet of a client of mine. She used to be very active but had been sedentary for the last 8 months. She was ready to get back into the gym and start losing weight.

But what happened at the beginning is what many people experience – weight gain even though you’re doing everything right.

Over the first 3 weeks she actually gained weight. And as you know, it can be very disheartening to be doing all that work only to see the scale increase.

But she stuck with it, and without any drastic change in calories, proceeded to lose about 7lbs and 6 inches over 12 weeks. However, her true fat loss was much higher, as her strength increased and she put on muscle during that time.

Jessica chose to continue on her own after 12 weeks, but I checked in with her a couple of months later and she was down into the 160s without having to cut any more calories. A little patience and trust in the process at the beginning really set her up for long-term weight loss.

I asked her if she was OK with me sharing her program with you and she was happy to do it if it would help others. 

So if you're interested in these notes – her entire 12 week program, which includes her meal plan, exercise program, and even some personal notes, then....... 

EMAIL ME AT KEVIN@HITFITNESSWAREHOUSE.com   and I will send it right on over to YOU !


Weight and Fat Are Not the Same

You might think that is an obvious statement, but if it were, there wouldn’t be so many people wondering why they’re working out but gaining weight. This weight is good weight. It is fuel within the muscles for high-intensity exercise. It is going to make your muscles look full and perform their best.

Weight is comprised of muscle, water, tendons, bones, ligaments, organs, fat, and any other mass that’s part of your body. Fat is plain and simple – fat.

This is the reason why your weight fluctuates so much on a day-to-day basis. Being that your body is made up of 60% or more water, the daily number you see on the scale is typically a measure of water fluctuation.

Fat loss is much more linear and stable in comparison. Keep this in mind when you step on the scale. The number can be deceiving.


Be Prepared For Some Weight Gain

Assuming you at eating the proper amount of calories, it can sometimes take 2-4 weeks before the scale starts ticking downwards, especially if you haven’t been working out consistently. Body composition changes are occurring, they just aren’t being reflected on the scale. Not to mention, you are definitely healthier than when you started.

Pay attention to other progress markers too – how your clothes fit, the mirror, strength, confidence, improved body image, improved blood pressure, reduced stress, etc. In the end, these progress markers are more important anyways.

If they improve over weeks and months, the side effect will be weight loss. Be patient and trust the process. Your body is changing from the inside out.

EMAIL ME AT KEVIN@HITFITNESSWAREHOUSE.com   to find out HOW MANY CALORIES YOU SHOULD BE EATING!



*Statistics and research from Tony Schroeber

By Kevin Kohan 29 Nov, 2017

Blog Post written by Peerfit Health & Wellness 

Diversifying your workout routine can have major payoffs. Just like you may get bored with the same meals over and over again, your body gets bored with the same exercise time after time. Your muscles become immune  to the routine movements and exertion – making your workouts less effective over time.

Adding variety keeps your body guessing – making it easier to not only accomplish your fitness goals, but to hit the full spectrum of mental health benefits that you might be looking for, too.

Variety can help make sure that your workouts continue to “work for you.” We all have different fitness goals; whether it’s to lose weight, gain strength, blow off steam or get in some “me” time. With that said, how can you choose the right fitness classes to help you reach your fitness goals and add in some much-needed diversity ?


--- Here are the fitness classes you should be taking, based on your goals. ----

RUN FOREST RUN! (if you're a long distance runner)

You wake up each morning, slip on those sneakers, head out the door and jog until you reach that runner’s high. Of course, running has countless benefits and is a fantastic option to maintain overall health. However, your body can easily grow accustomed  to that three-mile loop everyday.  Since you are already getting your heart pumping regularly, the right class for you involves the integration of flexibility and strength training.

You can combine the two at yoga , Pilates , or barre  classes. Running is hard on the joints, so these options are perfect for activating muscles without putting pressure on your joints. The muscle isolation involved in these classes really helps to build strength in certain areas that benefit your running (think: glutes, core), and the stretching involved helps to get rid of muscle tightness.

“Workouts like yoga, Pilates, or barre are great because they are able to provide stability throughout the body, which is reduced with long distance running, due to a breakdown of muscle.” -P.J. Orgass, ATC, LAT, Saddlebrook Sports Performance

 

IF YOU'RE ADDICTED TO HIT (High Intensity Training)

You’re a WOD wonder. You are so dedicated to your gym that you eat, sleep, think, breathe CrossFit or various types of High Intensity Training. However, your body needs a little something else every once in awhile.

It’s no secret that HIT FIT is a 'no joke' kind of workout. It encompasses different tools such as dumbells, kettle bells, barbells, bodyweight, bands, etc...There's also elements from Olympic weightlifting, plyometrics, high-intensity interval training, gymnastics and other forms of exercise to create a major sweat-inducing workout. Your muscles are often sore and you push through the next WOD because ‘no challenge, no change’, right? Well, the addition of a calming, muscle-relaxing yoga  class will do your body good .

Stretch out those muscles, focus on restorative poses, breathing and clearing your mind.

 

IF YOU'RE A SEASONED YOGI

You ‘Namaste’ almost everyday. You’ve mastered the art of meditation, your muscles are strong and your body is lean, but you are looking for something with a little more intensity and cardiovascular work. Zumba or indoor cycling  are great options for you.

Quite the contrast to yoga, Zumba offers a fast-paced, dance-style workout that surely keeps your heart healthy. This class also keeps you engaged the entire time. Classes are about an hour long- that’s sixty straight minutes of salsa dancing and hair flipping. In addition to being a good complement for yoga, Zumba is a good replacement for those who despise running or the elliptical. And who doesn’t love a good dance party?

Indoor cycling is a great option for yogis because of its low-impact nature. You can get a killer cardio workout in, a distinct change from your yoga routine, without putting much stress on your joints . And just like Zumba, spin class is a great place to get lost in the music while you sweat. Most spin classes ride to the rhythm of the beat, allowing you to work with  the music.

 

IF YOUR STRESS HAS TAKEN OVER

You’re extremely busy, your sleep schedule is out of whack, and you’re just looking for something that fits into your work week and allows you to relieve some stress. While yoga may sound like an obvious answer, sometimes the best option is a higher intensity workout.

Kickboxing  and/or boxing  classes are great alternatives. Let out your anxieties on a punching bag and simultaneously learn how to defend yourself.  The constant kicking and punching motion required in these classes not only works your arms and is a great form of cardio, but you will definitely be feeling it in your core, too.

These types of classes are also great for beginners or those looking to re-start their workout routine. We may have to rebuild the stamina and motivation to workout but throwing punches and kicks is something that comes naturally.

If you can feel not only your mind, but your body, becoming bored of your fitness routine, it’s likely time to switch it up. Try something you’ve never tried before, or be strategic about which fitness classes you start to implement. Regardless, fitness is more fun when you keep your body guessing.


**What’s your favorite way to switch it up?

Please post your favorite ways in comments below!


TO GET THE BEST EXPERIENCE OF FITNESS VARIETY CLICK THE LINK BELOW AND GET YOUR FREE 3 DAY TRIAL AT HIT FITNESS WAREHOUSE!

CHANGE YOUR MIND    CHANGE YOUR BODY   CHANGE YOUR LIFE

By Kevin Kohan 22 Nov, 2017

Let’s face it: it is hard to stick to a healthy eating and exercise plan during the holidays. Everywhere we turn there are tempting foods and drinks—from treats at office parties to our own traditional family favorites. When you add in a busy schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned.

The good news is that you really can get through the holidays without gaining weight. It will take some effort, but you will thank yourself a thousand times when January 1st rolls around and you have no regrets!


Your Goal: Maintenance

In order to greet the New Year without tipping the scale, it is wise to try to maintain your weight during the next few weeks instead of trying to lose.  Remember: you want to enjoy the holidays, not be miserable from deprivation. This means that you will allow yourself occasional treats and splurges and keep the scale where it is rather than trying to actually decrease your weight.


There are several ways to accomplish this:

·         Don’t skip your workouts . Even moderate intensity workouts can burn 300-400 calories per hour. You need this calorie-burn to keep up with the richer food that you will be eating. You will also be less likely to overeat if you have just sweated through a hard workout!

·         Eat breakfast.   People who eat breakfast consume fewer calories throughout the day than those who skip this important meal.

·         Keep a food diary.   Write down every single thing you eat—even if it is only one bite of shrimp cocktail. It is a proven fact that keeping a food journal results in better weight control than not keeping one.

·         Monitor your hunger.   Never show up at a party or buffet ravenous—you will most certainly overeat. Drink water and have a protein-filled snack (such as nuts or cheese) before arriving. This will help you to have more self-control around the temptations.

·         Weigh yourself twice each week . Normally it is not a good idea to step on the scale too often, but during the holidays it’s a great way to stay on track with your goals. If you see the scale start to creep, you can immediately take steps to correct it, such as backing off your calories for a day or two, drinking more water and adding in a little more exercise.

·         Watch your portion size. If you have an idea of how much food you are putting on your plate, you will be less likely to overdo it. Take a look at the chart to familiarize yourself with portion sizes as they compare to your hand.

·         Deal quickly with leftovers. If you have unhealthy leftovers in your home, you are likely to indulge. Don’t leave them sitting around. Freeze them, give them away or toss them. It’s not worth the temptation!

·         Check in with your future self.   Every day, speak to yourself from the future—say, from January 1. Thank yourself for doing the tough work of self-discipline during these holiday weeks. You might say something like this:


“Thank you! I feel great! I’m no heavier than I was in November, I’ve stayed on track with my exercise, my energy is incredible and I’ve got the momentum to spend the rest of the winter getting in even better shape before spring gets here!”

·         Go public . Sound scary? It’s supposed to! Let others know what your current weight is and check in with them each time you weigh yourself. That kind of intense accountability will give you will power when the cheesecake and fudge starts showing up at the office!

You can survive the holidays with no added weight gain. Remember these tips and keep a vision of what you want to feel like on January 1 in mind. It’s going to be a great holiday season!

 

By Kevin Kohan 15 Nov, 2017

I get it. Very few people want to think about fitness and weight loss around the holidays.

From Halloween to Christmas my blog’s traffic drops. Clients get lax with their check-ins. And scale cursing commences.

We just want to eat and do what we want and worry about weight loss when the New Year’s resolutions come around.


This same pattern has gone on for 7 years, and it’s not going to change anytime soon. Traffic drops in half and then in the weeks after Christmas it quadruples. The same thing can be seen with foot traffic in gyms during that time.

So how do you navigate this fitness lull so you don’t keep back-tracking on your goals? And how do you do it without constantly feeling like you’re being harassed about your body?


Focus On Relative Progress

Progress isn’t always measured in pounds lost. If you typically gain weight during the holidays, then maintaining your weight is progress.

Go into the holidays with realistic expectations on what progress is. If every year during the holidays you gain 5-10lbs, then don’t beat yourself up if you don’t lose any weight this year.

In this case, simply maintaining your weight is progress. It’s an improvement over your past behaviors. Weight loss isn’t the only measure of progress.

Motivation comes in waves . There’s a good chance you’ll get swept up in the New Year’s resolution bug, so if you can just make it through the holidays you will get that added burst of motivation to take you to new weight loss lows.


Gain Some Perspective        

We get ourselves so worked up around the holidays and obsessed over what to eat that we eventually say “screw it, it’s not worth it. I’m going to enjoy myself and start over tomorrow (or Monday, or New Years)”.

But those three holidays (Halloween, Thanksgiving, and Christmas) over the course of two months aren’t going to make or break your progress. It’s what you do the other 58 days that will influence your outcome.

You’ll eat 10x more food in the last two months of the year on the days between the holidays. That’s where the difference is made.

The holidays don’t need to be a source of stress. They’re supposed to be a way for you to relax and enjoy life a little.

So you need to strategically enjoy yourself , do your best, and then move on and get back to doing more of the healthy behaviors you want in your life.


Plan For Fun Foods

You’re going to eat things that don’t mesh with your goals . There’s a lot of social pressure. Our environment changes. And there’s a lot of desire to “let go” on your part too.

The key is to plan for fun foods and eat them in moderate portions. Try to eat what you want, be mindful, and STOP EAT AT 80% FULL!

This takes mental preparation at a time when you’re thinking rationally. If you wait until the moment comes the emotions will drive impulse behaviors, and I’m willing to bet you won’t like the outcome.


You Can’t Always Control What You Eat

What you eat isn’t always in your control, and that’s OK. Unless you personally prepare and eat every single meal at home, there are going to be times when what’s being served doesn’t really align with what you’re trying to accomplish.

Here’s the thing though – while you can’t always control what you eat, you can always control how you eat. And how you eat has a much bigger influence on your outcome.

What that means is you always have the final say over how much you eat. And you have control over your mindset surrounding food and whether you’re living with an abundance mindset or one that creates scarcity.

Stressing over eating a piece of pie and then guilt eating has a much bigger negative impact on your goals than having an abundance mindset , giving yourself permission to eat a reasonable portion of dessert, eating it mindfully, and then stopping before you’re stuffed.

Same situation. Different perspective. Different outcome over time.


Stay Active Doing Something You Enjoy

Holiday schedules make it tough to get in consistent workouts. So it’s important that you don’t have an all-or-nothing attitude around physical activity during this time.

Just because you can’t strength train 3 days/week doesn’t mean that once/week is bad. Do your best. Try to stay active.

Daily walking through this time period can do wonders. Any extra workouts are an added plus.

Daily activity, however small, coupled with planning and mindful eating will keep you on track until things get back to “normal”. Then once the holiday season is over you won’t be trying to work off all that accumulated weight, and instead can focus on taking your body and mind to the next level.

By Kevin Kohan 08 Nov, 2017
I recently wrote a blog post about The Road to Fitness "Why Getting Fit Is a Priority".  I explained in Step 1 how you MUST Create INERTIA and then use the Momentum to your advantage.  Why you ask?  Because Life will vary from day to day so you must Adapt and when you are able to adapt this is when you STRIKE and you get moving!  Understand this and Except this because when you do everything just seems to move much smoother when you are able to 'ride the wave'.. 

Get your MINDSET rght!
More Posts
Share by: