I am a reformed cigarette smoker. Granted, I smoked in college; as most people have. But I enjoyed it very much. I really only quit because I knew I had to, not because I wanted to. If someone invented a pill tomorrow that made cigarettes healthy, or at least neutral, I'd smoke again. But for the time being, until that pill is invented, I won't smoke...and I won't go into the reasons why you shouldn't either. You all know why you shouldn't, if you do. What I will do is share my experience quitting with you.
So many times I tried to quit. First, I stopped buying cigarettes but that just turned me into a bum and a mooch. Then I started buying from friends for a quarter a cigarette, the financially responsible side of me took over on this one and I started buying my own packs again. Nothing seemed to really work, I just smoked. At parties, at friends houses, by myself, walking to class, walking home from class, after a good day, after a bad day.
One afternoon, as I watched TV I took a drink of water and pondered having a cigarette. I looked at myself, and although I weight-trained regularly, I realized I was no where near the physical fitness level I desired. So instead of that cigarettte, I did 50 jumping jacks, drank another glass of water, and then had my cigarette.
This became a habit in and of itself. Any time I wanted a cigarette, I'd grab a glass of water, and do some sort of physical activity. Jumping jacks. push-ups, squat thrusts, crunches, even running around the block.
Faster than I expected, the activities became easier to complete...and the craving for the cigarettes became weaker and weaker. The runs around the block were with ease, I could crank out 50 push-ups without breaking a sweat...and I never looked back. Sure I had an occasional cigarette here and there, but not for years; and I don't miss it.
As I've grown as a trainer, and wellness provider I've developed a deeper understanding of how everything interrelates. I now realize that I smoked the MOST when I was stressed, sad, or depressed. By forcing myself to hydrate and exercise when I was feeling these emotions I began to associate exercise and water with a lower stress level and happiness.
I failed to realize it at the time, but I substituted a bad for a good. Habits are good, addictions are good...as long as what you're addicted to is good. So here I sit today, in the best shape of my life, able to manage my stress, and deal with any sadness or depression...all thanks to a cigarette.
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Pilates and Corporate Health and Wellness
Thursday, May 29, 2008
Wednesday, May 28, 2008
Summer time and workin' out!
It's almost summer time and I know everyone will want to spend as much time as possible outside of their homes and outside their gyms.
First and foremost, running and walking are easy out door activities that the whole family can enjoy. After dinner each night, round up the family and go for a nice thirty-minute walk. No need to walk super-fast, just go at nice pace. The activity itself will breed family togetherness. This is also a great way to explore new areas of your town or neighborhood.
A great way to stay fit and stay out doors is to join a sports and recreation league. Many cities and towns have organized leagues that offer virtually any sport. Along with the exercise, this is a fantastic way to meet new people, and socialize while still maintaining your fitness level.
If you want to go a little further in your outdoor training, pick up a medicine ball at your local sporting goods store; they come in all shapes and sizes. Just make sure you pick up a rubber one that can bounce.
Follow this quick circuit to stimulate your muscles and burn some extra calories - follow this in circuit format, perform about 15 reps.
1. Throwdowns
Lift the ball straight up over your head and slam it into the ground as hard as you can. It will bounce right back up; catch it and repeat.
2. Bent-Over Rows
Bend over and perform bent over rows holding the ball.
3. Overhead Shoulder Press
Perform overhead shoulder presses using the ball
4. Squats
Perform squats holding the ball down and in front of you.
5. Ball Toss
Toss the ball up as high as you can, catch and repeat.
This simple 5 step workout will get almost all of your muscle groups going, burn a ton of calories, and allow you to get it all done outside, on a beautiful sunny day!
Check back often for more tips...coming up: The benefits of working with a personal trainer, nutritionist, career coach, and other wellness professionals.
BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Pilates and Wellness
First and foremost, running and walking are easy out door activities that the whole family can enjoy. After dinner each night, round up the family and go for a nice thirty-minute walk. No need to walk super-fast, just go at nice pace. The activity itself will breed family togetherness. This is also a great way to explore new areas of your town or neighborhood.
A great way to stay fit and stay out doors is to join a sports and recreation league. Many cities and towns have organized leagues that offer virtually any sport. Along with the exercise, this is a fantastic way to meet new people, and socialize while still maintaining your fitness level.
If you want to go a little further in your outdoor training, pick up a medicine ball at your local sporting goods store; they come in all shapes and sizes. Just make sure you pick up a rubber one that can bounce.
Follow this quick circuit to stimulate your muscles and burn some extra calories - follow this in circuit format, perform about 15 reps.
1. Throwdowns
Lift the ball straight up over your head and slam it into the ground as hard as you can. It will bounce right back up; catch it and repeat.
2. Bent-Over Rows
Bend over and perform bent over rows holding the ball.
3. Overhead Shoulder Press
Perform overhead shoulder presses using the ball
4. Squats
Perform squats holding the ball down and in front of you.
5. Ball Toss
Toss the ball up as high as you can, catch and repeat.
This simple 5 step workout will get almost all of your muscle groups going, burn a ton of calories, and allow you to get it all done outside, on a beautiful sunny day!
Check back often for more tips...coming up: The benefits of working with a personal trainer, nutritionist, career coach, and other wellness professionals.
BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Pilates and Wellness
Monday, May 26, 2008
The value of sleep...get your eight hours!
Today is a beautiful day. I'm sitting here at 630 in the morning, enjoying my breakfast, feeling terrific after a restful eight hours of sleep. How many of you can boast of getting eight hours of sleep every night? Well, if you can't...you should.
First, I'd like to dis-spell the notion that some people just don't need eight hours. Everyone needs somewhere between eight and nine hours of sleep every night in order to function their best during the day. Although some people are able to function on less sleep, and others claim they function better on less sleep, the truth is that everyone functions best when they consistently spend eight hours in bed.
The benefits of a proper sleep cycle include optimum hormone regulation, increased metabolic response (the rate at which your body uses energy), enhanced alertness, a general feeling of wellness, and many others.
The United States is exhausted. We spend more time working, and less time resting than many other industrialized nations. While this may lead to economic booms, and a better financial status, it actually lowers quality of life. So many of us plod through 12 hour work days, only to come home and face other commitments that prevent us from getting to bed when we should.
The effects of sleep deprivation are many. First, those who sleep too little tend to have increased levels of the stress hormone cortisol. Cortisol is a key factor in weight gain. Too much cortisol and your body won't burn fat. Also, sleep deprivation can lead to mental exhaustion during the day. This exhaustion affects how you operate at work, how your deal with others, and your ability to focus and concentrate generally. Often, those of us that are sleep deprived have a tendency to frustrate easily, and often find ourselves distracted more often.
Consider this, the most sleep deprived of us actually fall asleep during the day. These are called micro-sleeps. Your brain essentially turns off. So the engine is running, but there's no one behind the wheel. Take that metaphor and apply it literally; driving down the highway exhausted and your brain just turns off...
Some tips for a good nights sleep: Don't exercise less than two hours before bed, avoid alcohol and caffeine before bed, establish a bedtime routine, use the bedroom only for sleep and sex, and make a list of whatever is running through your head.
Thanks everyone...now get some sleep.
BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main Line In Home Personal Training, Yoga, Pilates, and Wellness Services
First, I'd like to dis-spell the notion that some people just don't need eight hours. Everyone needs somewhere between eight and nine hours of sleep every night in order to function their best during the day. Although some people are able to function on less sleep, and others claim they function better on less sleep, the truth is that everyone functions best when they consistently spend eight hours in bed.
The benefits of a proper sleep cycle include optimum hormone regulation, increased metabolic response (the rate at which your body uses energy), enhanced alertness, a general feeling of wellness, and many others.
The United States is exhausted. We spend more time working, and less time resting than many other industrialized nations. While this may lead to economic booms, and a better financial status, it actually lowers quality of life. So many of us plod through 12 hour work days, only to come home and face other commitments that prevent us from getting to bed when we should.
The effects of sleep deprivation are many. First, those who sleep too little tend to have increased levels of the stress hormone cortisol. Cortisol is a key factor in weight gain. Too much cortisol and your body won't burn fat. Also, sleep deprivation can lead to mental exhaustion during the day. This exhaustion affects how you operate at work, how your deal with others, and your ability to focus and concentrate generally. Often, those of us that are sleep deprived have a tendency to frustrate easily, and often find ourselves distracted more often.
Consider this, the most sleep deprived of us actually fall asleep during the day. These are called micro-sleeps. Your brain essentially turns off. So the engine is running, but there's no one behind the wheel. Take that metaphor and apply it literally; driving down the highway exhausted and your brain just turns off...
Some tips for a good nights sleep: Don't exercise less than two hours before bed, avoid alcohol and caffeine before bed, establish a bedtime routine, use the bedroom only for sleep and sex, and make a list of whatever is running through your head.
Thanks everyone...now get some sleep.
BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main Line In Home Personal Training, Yoga, Pilates, and Wellness Services
Sunday, May 25, 2008
Welcome!
I would like to take this opportunity to welcome you all to Fit2You, Fitness. As many of you know, Fit2You is the Philadelphia and Main Line area premier provider of wellness services. Going beyond the spectrum of general fitness and nutrition, Fit2You offers wellness services spanning the entire wellness spectrum.
You now have the opportunity to work with highly qualified, and experienced providers for all your health and wellness needs. From in home personal fitness training, to in home nutrition, to career counseling, to psychological services, Fit2You will match you with a provider that will help you achieve your highest level of health, and wellness.
As a Fit2You client, you will enjoy access to wellness providers from the entire wellness spectrum. Our providers will work together to create a program customized to what your body needs to achieve the results you want. Call us now and set up your private, in home or on location yoga, Pilates, personal training, nutrition, holistic, or alternative wellness session.
Check back here often for wellness information, tips, tricks, and answers to your questions.
Thanks everyone, and welcome to Fit2You!
You now have the opportunity to work with highly qualified, and experienced providers for all your health and wellness needs. From in home personal fitness training, to in home nutrition, to career counseling, to psychological services, Fit2You will match you with a provider that will help you achieve your highest level of health, and wellness.
As a Fit2You client, you will enjoy access to wellness providers from the entire wellness spectrum. Our providers will work together to create a program customized to what your body needs to achieve the results you want. Call us now and set up your private, in home or on location yoga, Pilates, personal training, nutrition, holistic, or alternative wellness session.
Check back here often for wellness information, tips, tricks, and answers to your questions.
Thanks everyone, and welcome to Fit2You!
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