Happy New Year & Happy Promotions

The new year is here and many people feel like moving a bit more to kickstart their health after the holidays. Most people want to GO, GO, GO and push it to their max. But, if you’ve been sedentary for sometime, it’s smart to start at an appropriate level. For some, just moving is key. Whether that’d be walking up and down stairs or taking a brisk walk on the treadmill, find something that you enjoy and do it.

For others, it’s time to get help. Here at 1800 Fit, your trainer Elizabeth is here to help with any fitness goals you may have. It’s best to find resistance training exercises that are appropriate for your current fitness level. We will still offer the $100 for 5 30-minute PT sessions. You can use this for the individual or small group program on T/Th from 12-1230PM.

The only catch is that the 5 sessions need to be used within 10 business days.

Do you need to focus on your “Om” this new year? Combat stress with yoga on Tuesdays from 12:30-1:20pm. Drop in is $12, but if you sign up for the month it is only $9 / class.

If you have any questions, please do not hesitate to contact us at: manager@sfm-1800fit.com or at 206-576-2017

3 Reasons Why Yoga During Your Work Day is Important

There are so many health benefits from yoga that it would take a lifetime to explain why yoga is good for your mind and body. While at work, most of us operate on “fight or flight” mode. Stressed about returning emails, taking on more work and running to the next meeting instructs the mind and body to operate on high all the time. In order to be more productive and more focused at work, we need to slow down.

And yoga helps with that. Here are three reasons why yoga is so beneficial at the work place.

-Yoga stimulates the parasympathetic nervous system and the relaxation response. The fight or flight mode stimulates the sympathetic nervous system which results in a different hormonal flow. This is important specifically for eating under stress. When stressed, the blood flow moves away from the visceral area (organs) and moves to the working muscles to “flee” danger. Promoting calmness throughout the day aides in the flow of hormones that boosts mood, energy and digestion.

-Yoga helps you escape life while on the mat. Yoga is a perfect example of why people love movies. In yoga and in a movie, the mind escapes whatever is going on throughout the day to enjoy brief moments of happiness. Hitting the pause button helps you think more clearly and avoids reacting impulsively.

-Yoga helps posture and muscular wellbeing. It’s no secret that sitting at a desk promotes bad posture and stiff muscles. We’ve all felt it. The best part of yoga is that you lengthen the entire body. Connected to the breath, the body is in a meditation in motion state.

If you have questions about yoga please email: manager@sfm-1800fit.com. We offer Yoga on Tuesdays 12:30-1:20pm.

 

June Specials – Personal Training Promo + Yoga

Hello Tenants,

June is here and we’re offering our continuous PT promo package and yoga classes.

Yoga will be held every Tuesday, June 7-28 from 12:30-1:20pm in the large group ex room. The price is $36.00+tax for the month or $12.00 +tax Drop-In.

We will continue our offer for the five 30-minute sessions personal training package for $100. Offer valid to new clients who have not trained with us in the past. All sessions must be used within 2 weeks (10 business days). This offer applies to partner and groups (price is per person) sessions. Whether you are seeking a new routine or wanting to commit to a new fitness program, this offer is perfect to get you started with your goals.

New Yoga Classes in May

2012-113Are you ready to escape work and relax your mind and body? Take a deep breath with us as we bring yoga back to 1800Fit!

In May we’ll offer yoga twice – May 17th and 31st – from 12:30-1:20pm for $18.00+tax. In June, we’ll offer yoga for the entire month on Tuesdays.

To register for the May course, you can purchase the package in our store. If you do not currently have an account you’ll need to create one in order to access the store.

Yoga is the perfect exercise to gain flexibility as well as increase strength. It’s one of the best exercises for the mind as moving  mindfully relaxes the central nervous system and allows the endocrine system to activate and release all those positive hormones. Wouldn’t it be nice to finish your work day on a positive note? Affordable and convenient, how can you pass up this deal?

If you have any questions, do not hesitate to contact us at manager@sfm-1800fit.com or 206-576-2017

Why It’s Hard to Change Unhealthy Behavior & How You Can Make Changes Easier

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Many of us are bombarded constantly with what one considers a healthy lifestyle – healthy diet, adequate exercise, no smoking and limited drinking. For most people, they have a myriad of changes they need to adopt, which may seem overwhelming.

Anyone should know that changing a habit is hard to break, especially a negative one. Many people have a belief that habits are hard to change. In some sense, this is true. The further down the rabbit hole you are the harder it is to get out.

For most people, the hard part is the strategy. Most people have large or numerous goals, which may seem overwhelming. In this case, you can achieve your goal easier by making smaller goals. Creating more specific goals such as “I will bike 20 minutes per day” is easier than saying “I’ll exercise 20 minutes per day.”

Plus, it is important to have a practical mindset about achieving your goal. If you want to bike 20-minutes per day but either do not own a bike or dislike recumbent bikes than it will be harder to achieve and maintain that goal.

It is also important to understand where you are at in your life. If you have an uncontrolled or overly busy schedule, fitting in 60 minutes of exercise in one day maybe unrealistic. Why? Because when you can’t fit it in your schedule your self-efficacy decreases.

One thing to note is that any bout of movement counts. Whether its vacuuming the house, walking the dog or getting fit with a trainer, everything you do will expend calories, which leads you one step closer to your overall goal (for weightloss goals).

When you are in the stage of pursuing that goal or taking action, it may be a trial and error process. We think changes are hard if something doesn’t work, but know that there will be something that works. Getting discouraged will not help your mindset, which is why it’s important to maintain a positive outlook.

Positivity should overlook reality. If you are having an intense week or a catastrophic event happens in your life, you should be ready for a roadblock instead of thoughts of quitting. People think goals are difficult when they can’t budge from their specific plan. For example, when a road block occurs and you can only fit in a 10-minute exercise routine, that’ll keep you on track more than getting frustrated on not being able to do your 35-minute routine. Once your schedule calms, you can ease back into your routine.

Have any questions about health behavior changes? If so, contact us at manager@sfm-1800fit.com

3 Signs Your Body Needs More Exercise

Young businessman has backache at work with a laptop

Exercise is more than just a workout to flaunt a great physical appearance. Since we live sedentary work lives, our bodies require movement to maintain a healthy mind and body.  Most don’t realize that oxygen plays a large role in our well-being. When we exercise, we are forced to breathe deeper, which transports oxygen throughout our bodies. This often makes us feel refreshed and revived.

Here are three signs that your body is telling you need more exercise.

Stress and Anger – Do you get upset immediately upon reading a work email? Or are your stress levels so bad that you can’t sleep? Although stress differs for everyone, and exercise is stress, it is important to exercise to control your stress. Something calm like yoga, Pilates and swimming is therapeutic and the body adjusts to the hormones released from exercise. Even something light such as walking outside on a lunch break and pause stress and rebalance the body. Something more intense like running or weight lifting can help you release that energy during exercise rather than at work.

Stiff Joints and Body Aches
Does your back ache? Are your shoulders and hips tight? Aches and pains are some of the first signs that your body needs to move. The less it moves the more problems will occur overtime. Emotional stress can also increase muscular stiffness as the muscles tense when we are stressed. So exercise maintains stress and increases joint range of motion.

Doctor Diagnosis
Many diseases and issues such as diabetes and arthritis are rooted to a poor diet and lack of physical movement. These problems can be avoided with regular exercise and eating plenty of fresh fruits and vegetables. Once down the rabbit hole, you’ll have to follow doctor’s orders, but most people can prevent problems like Type II diabetes through a lifestyle change that includes regular exercise. Any form of exercise is metabolic conditioning. With rebalancing hormones and glycogen levels, exercise aides in healthy insulin levels.

It is very rare that exercise is a “bad thing” once diagnosed with an illness. The goal is to find the type, level and intensity that suits your current health and fitness level.

There are many more signs that indicate exercise is essential, but for most people these are the top three signs for those who work desk or corporate jobs.

 

Get Fit: March Training & Yoga Specials

1800 Fit would like to announce March specials available to all the tenants.

Individual & Small Group Training
Now you can get five 30-minute sessions for $100!
*Available to new time PT clients.
*Small Groups must have 3 or more people
*All sessions must be used within 2 weeks from date of purchase.

Yoga Classes
Join Puneeta every Wednesday and Friday 12:00-12:50pm in March for yoga!
Price is $72.00 for unlimited Wed./Fri. yoga classes in March.

All packages are available in the store. 

If you have any questions, please contact us at manager@sfm-1800fit.com | 206-576-2017

5 Signs Your Desk Job is Causing Your Back Pain

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Most people know that 80% of Americans suffer from back pain. Unfortunately, our modern day lifestyle and desk-job culture does not contribute to a healthy back. Keep reading to discover five ways your desk contributes to your back pain.

-Chronic Sitting: Our bodies were not designed to sit, and sit and sit and sit all day, everyday. There is a term called, “hypokinetic” disease, which are diseases caused by a sedentary lifestyle. When we sit all the load is constantly placed on the pelvis, which eventually will feel stiffness and pain. Back pain is normally the first indicator that the body has been sitting for too long.

Sitting Posture: Posture affects musculature well-being. But, there is a reason why holding good posture is difficult. Most people do not realize that our bodies “fight” gravity at all hours of the day.  When seated long-term, our posture begins to change because of the gravitational pull on the body. If we lack movement in our life, our posture worsens with time. Posture adversely affects back pain.

-Emotional Stress: Most people who work a desk job are stressed. Some holistic health practitioners state that of those 80% of Americans that have back pain, 80% of them are causing their back pain from emotional stress. When we are stressed, our muscles tense. It’s part of the “fight or flight” response. Long-term, we learn how to channel our stress to certain areas of the body, most which includes the spinal column and upper back.

Lack of Energy: Sitting causes a lack of energy. Combined with chronic sitting, the body begins to feel sluggish. Once our posture worsens, combined with a lack of movement, we lose energy. Its a vicious cycle, but the same applies in the opposite realm. When you move you feel better and have more energy. Many people who are tired from staring at a computer all day also experience lack of energy. The spine cannot feel vibrant when the body doesn’t move. Breaking through the “lack of energy” barrier is the hardest for most people.

-Desk Attire: Most people who work at a desk wears business or business casual clothing. This mostly affects females, but wearing high-heeled shoes everyday can drastically change our posture. Our bodies adapt to the lines of stress that is placed upon it.  High-heeled shoes begin to change the posture of the foot and ankle, leaving it in an unnaturally plantarflexed state. When the feet shifts, our muscle and bones in the legs and back also shift. Generally, the calves become shortened, which flattens the feet. The “collapsed arch” internally rotates the leg bones which tilts the pelvic forward. As a result, this causes a lordotic curve in the spine, which causes back tension long-term.

Are you looking to help strengthen your back and core? Contact us at manager@sfm-1800fit.com to schedule a free assessment and strategy development session. If you are a new PT client, take advantage of our new promo 5 30-min. sessions for $100! All sessions must be used within two weeks from the date of purchase.

Even More Unconventional Fat Loss Tips!

I figure I better break these up into 3 separate blog posts because the list is pretty long.  Listed below are 5 more unconventional fat loss tips that you don’t always hear coming from the media. If you haven’t already, take a look at the previous 2 blog posts to read about some more fat loss tips that may help you along the way to achieving your goal.  My advice is to pick ONE tip and stick to it for a month and evaluate how it goes (tip #4 might be a good way to evaluate it!)

 

1. Copy success

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Do you know anyone that has achieved their fat loss goal?  If so, copy the principles they followed.  It’s a good idea to look out for a few things first though.  Success should be defined as someone who not only has achieved their goal but has sustained and/or built upon that goal.  Someone that finishes up a detox, lost a bunch of weight but then put it all back on in 6 months probably would agree they weren’t successful.  Sure they successfully completed the detox, but I imagine that wasn’t their goal. They wanted to feel better, lose weight etc. AND keep it off.  Find those people that did that, figure out what they did and apply those principles to your life.  Usually magazines and diets aren’t the best place to look for accurate testimonials.

 

 

 

2. Be more mindful

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How do you feel after you exercise?  After you made a home cooked meal? After you did yoga?  Take notice of how you feel throughout the day.  Are you   stressed out during certain times of the day?  Do you feel better (physically and psychologically) when you are surrounded by certain people? Or eaten       certain foods?   Mindfulness shouldn’t just be done while meditating but should be done throughout the day.  In a fast-paced world where many people     have a million thoughts going through their head at one time, mindfulness helps you pay attention to how you feel in the moment.  It slows down your  t   thinking and in turn your life so you feel less stressed out.  The book ‘10% Happier’ by Dan Harris is an awesome book that gives the story of a news           anchor who had a live on-air melt-down on national TV and used meditation and mindfulness to help him reduce stress and improve his quality of life.     I highly recommend reading the book.

 

 

 

3. Cook your own food

female chopping food ingredients

There are no short-cuts to fat loss. If you want to lose fat, you need to understand that making your own food most of the time is key.   Businesses are  realizing that there is a growing demand for healthy home-cooked meals, so many are starting to make a business out of it.  Unfortunately, unless you  are wealthy this probably isn’t an option for you (at least for very long).  If you are new to cooking start by making 2 home cooked meals a week.  There  are MANY cookbooks and recipes on the internet to help you get started.  Find 2 nights a week where you can carve out a little time to make a home  cooked meal for yourself and/or friends and family.

 

 

 

 

 

4. Write it down!

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One of the more common things I see in a gym setting is individuals haphazardly going from one machine or exercise to the next.  There doesn’t appear to  be much rhyme or reason as to why they chose an exercise, and how they paired that exercise.  Same goes for weight selection.  If you don’t know what you  did from day to day or week to week, how do you know why your progress may be stalling?  Same goes for food intake.  I try to encourage all my clients to  start a food journal.  This not only tells you what you are eating obviously but more importantly it allows you to recognize some of your eating patterns.    This allows one to go back and see if their eating patterns may be contributing to their lack of progress.   Trying to take an educated guess is too difficult.    It’s also been shown that individuals aren’t good at this and will consistently under report how much food and calories they are consuming (usually not on  purpose).  A food journal may help keep you honest.  Finally, a generic journal for how you feel is also incredibly valuable. At the end of the day spend 10  minutes writing down how your day went, your training, nutrition, stress levels.  Once you do this on a consistent basis you may be able to start noticing  trends.  Furthemore, it’s very helpful to know what an individual has been doing, how they feel etc. before they come to me for help.  It only expedites the  entire process of achieving your goals.

 

 

 

5. Eat more!

I saved the best (and maybe most controversial) for last.  Yes, it is very possible that you aren’t eating enough of the right food and this will hinder fat loss.  When you don’t eat enough of the right calories to support your lifestyle, your body (metabolic rate) slows down.  This happens because anytime you restrict calories enough your body thinks you are in starvation mode.  When this happens the body simply slows down (burns less calories) because it thinks it is being threatened and is trying to save your life.  So while you may be thinking that you are closer to your goal of getting a bikini body by restricting calories, your body  is prioritizing saving your life above all else!

Your body loves you, feed it well 🙂

On the flipside it is certainly possible to overeat calories, but if you are eating nutrient dense calories (think mostly veggies, fruit, lean protein and other minimally processed food) your body’s fullness cues will kick in and you simply won’t want to eat more food.  The obesity epidemic wasn’t an issue until businesses found a clever way of marketing heavily processed foods that were high in calories but low in nutrients and then were able to attach such dubious labels as ‘natural’  ‘healthy’ ‘organic’ ‘made with real ingredients’ etc.

5 More Unconvential Fat-Loss Tips

In the previous article I outlined 5 unconventional fat-loss tips that you probably don’t normally hear in the media.  Below are 5 more tips that I think would be wise to follow. As mentioned in the last article, if you feel overwhelmed with all the tips, just pick 1 tip that you feel you are most comfortable with and start there.

 

1. If it’s in your kitchen you will eat it.

Regardless of how much willpower you may have, studies continuously show that whatever food you have in your house or kitchen will eventually be eaten.  If you are trying to lose fat, don’t buy heavily processed foods for your kitchen.  Save those food for those times you are on the road and have trouble finding healthy, minimally processed food.  You don’t need to stress out about it and start feeling guilty if you buy candy, donuts, cake etc. but do your best to limit bringing these items into your kitchen (tip: don’t shop on an empty stomach and you will be less likely to buy these types of food)

 

2. Limit liquid calories

coke

While many people will tell you to avoid liquid calories I think it is more practical to limit them. Try to limit your calorie intake from beverages to 150 calories a day.  This means, you can still drink a coke, or have a latte, but if your goal is fat loss, excessive ‘empty’ calories won’t help you get there.  Therefore, pick either a coke or latte in this instance.  It’s very easy to drink upwards of 500 calories a day in beverages which isn’t ideal for someone trying to lose fat.   Coke has little baby cans that come in under 100 calories (they’re so cute I tell ya!)

 

3. Add before you subtract

 

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Not related, but it’s funny. So there!

Psychologically it might make more sense to add healthy foods to your diet BEFORE you take away unhealthy foods.  On that note, protein and veggies are key in keeping you satisfied and preventing those cravings for certain food groups. Most people would be wise to simply find a way to eat more protein and veggies.  Every meal you consume should contain approximately 30 grams of protein (I palm-size approximately) and a generous helping (1-2 handfuls) of vegetables.  It’s a simple fact of nutrition that protein is the most satiating (filling) nutrient in the diet and adding vegetables gives you essential micronutrients and fiber to keep you full longer.  The more active you are, the more protein you should probably consume.  It’s difficult to consume too much because it fills you up so fast.  For instance, a chicken breast contains about 30 grams of protein and only 120 calories. On the flipside a 12 oz. Coke contains about 150 calories and 0 grams of protein.

 

4. Guilt should never enter the equation

guilt free food

Off the top of my head here are a few things you should probably feel guilty about in life. Stealing, murder, spousal abuse, child abuse and drunk driving (among many other things).  What shouldn’t be included in this list is food, regardless of what that food contains. Unfortunately though, it’s popular in dietary circles to attach guilt to the foods you eat (i.e. Guilt-free brownie anyone?).   This is especially true for foods with added sugar.  Put simply, once you attach a moral label to a food, you start to moralize all of your food choices, and end up thinking you are a failure as a person if you eat a brownie.  The healthiest people on earth eat many of the same foods you and I eat, but they eat them in moderation, and probably follow many (if not most) of the rules I list here.

 

5. Testimonies are playing tricks with your mind

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Testimonies are awesome.  They help people decide which individuals are helping other human beings achieve their goals.  Unfortunately they can be incredibly deceptive too.  For instance, testimonies are usually written immediately after someone has achieved their goal.  If one’s goal is fat loss, or weighing a certain amount in 3 months, they will be more than eager to write a testimonial about the success of whatever program , health coach, or personal trainer they used to help them achieve their goal.  Ask yourself this question though.  What would their testimonial look like in 6 months?  1 year? 5 years?  The point here is that health is a lifelong pursuit.   Most anyone can get motivated for a set amount of time (30 days, 6 months etc.) because they see the light at the end of the tunnel.  The trick and biggest challenge we face as a nation is setting people up for lifelong health and wellness.