Fitness Tips

Articles tagged as workout (view all)

“How many reps should I do?"

02 September, 2014

Trainer tip from Michael Hauser

The question I get more often than any other during an orientation is "How many reps should I do?" Followed closely by "how much weight?" and “how many sets?" 

The people who usually ask these questions are usually new to the gym or new to using the weight machines. That being said there goals usually fall into the get back into shape lose a few pounds category.

The simplest way to answer this question is 8-16 reps at a weight that the last two or three reps are much harder than the first two or three reps. Or put another way if 8 is easy do 10, if 10 is easy do 12, 12 is easy do 14, 14 is easy do 16, 16 is easy raise your weight and start over.

Working in this way will work both muscle endurance and muscle strength as you move back and forth in reps and intensity.

~Michael Hauser

Make your workouts work for you!

21 August, 2014

Trainer tip from Jenny Trimble.

When someone brings up the idea of a workout, words like “tedious”, “challenging”, “time-consuming” may pop into our minds.  We start looking for excuses to not work out, especially when we have set unrealistic goals.  While setting realistic goals is one way of taking care of the problem, let’s consider another - how to overcome some common excuses:

1-      “Working out is boring”.  Perhaps it’s time to find your passion.  Our bodies were designed to move, so find the movement that works best for you.  I love running and being outdoors, enjoying the scenes of nature and the rhythm of movement that allows my mind to wander.  Some people love rhythm and dance; others love team sports.  Some love being on the water and enjoy swimming or kayaking.  Workouts don’t have to be inside on a treadmill or other machine.

2-      “I have children that take all the time I would use to work out”.  It’s hard to argue with that – I’ve had to change my own routine because of my 8-month-old twins.  At the same time, if you make it a priority – and consider that keeping yourself healthy means you will likely be here longer and in better shape to keep up with them – it can be done with a little creativity.  Maybe you sneak it in during a nap, or wake up before they do.  Maybe you include your kids in your workout – sometimes I take them on a run in a jogging stroller, or sometimes they become the weights in my weight training.  Like anything with kids, make multiple plans and be flexible.  Who knows?  You might help them burn off some of their energy!

3-      “I’m too tired”.  Did you know working out releases endorphins that can make you feel better and unlock energy?  Try working out for 10-15 minutes and see how you feel.  If you’re still tired, you can stop, but you may find that you’re ready to go even longer.  Even if you decide to stop, you’ve at least won the battle with your mind.  Surrendering to the excuse makes it that much harder to win the next time – even if you aren’t tired.

4-       “It’s too hot outside” or “It’s raining”  Don’t let the weather get in the way of your success.  Try adding a few drops of peppermint essential oil to water and putting it in a spray bottle.  Spray your face to keep cool, if it’s too hot.  Keep a few pieces of exercise equipment, like a jump rope or hand weights at home for indoor workouts.  Weather that is less than ideal is the perfect excuse to come to Island Fitness and take advantage of your membership!

Have you run out of excuses? Are your excuses getting flimsy?  Great!  See you at the gym!

~ Jenny Trimble

"Go Outside"

13 August, 2014

Trainer tip from Kayla Mullay

"GO OUTSIDE! Plain and simple. The summer weather is just too nice to enjoy from inside. Go for a run in the Grand Forest, play with your kids at Battle Point, explore the Olympic Peninsula on a hike with family, jump off Point White dock, or simply take your workout to a park. Compliment those endorphins with some vitamin D!"

How's your Enjoyment Factor?

20 June, 2014

Trainer Tip from Jillian Bateman.
 
Enjoyment is a major factor when it comes to sticking with your fitness routine.  It's not uncommon to see new members in the gym who plan to only use a few machines or limit their workouts to a specific exercises that never change. But over time this approach proves to be both ineffective and mind-numbingly boring. Boredom plus poor results lead to dropping out. So at least 75% of your exercise should be enjoyable! You might find enjoyment in a Group Fitness class with great music and new friends, or with a trainer who keeps things interesting and fun, or even in changing up your cardio machines regularly. Next time you're in the gym, SMILE!  You'll be surprised how much better it makes you feel, and you might just get a smile back!

~Jillian Bateman

Trainer Tip - Find a Challenge Goal

03 June, 2014

When it comes to working out, one of the biggest problems I see is the ability for people to stick with it. After the initial honeymoon period, people tend to loose focus and soon working out becomes just another job, a job that becomes easier and easier to put off until tomorrow.

 

What's needed is a way to stay focused and excited about training. With my clients, I ask that they choose a challenge goal and there is no doubt that those who do are the most successful. Whether it be signing up for one of the many charity walks, choosing a mountain to climb or a full-blown marathon, the important part is that there must be a time frame in which this challenge is to be completed. My tried and true challenge for many of my clients is Mount Walker. Whether it's just making it up or beating my personal best time. In that spirit, I offer anybody who can beat my time up the mountain a free session. Feel free to contact me about this or one of the many other challenges I have to offer.

 

Find yourself a challenge goal, set a date and work hard to make it happen!

 

~ Marc LaSof

The 30-Minute Rule, a great endorsement for our new "Group Ride R-30"!

25 October, 2013

Are you busy sitting all day?
Some days there's no way around it. Stuff you need to do -- drive, work, plan a get-together, deal with e-mail, pay bills -- is stuff you do sitting down. But yet another study has shown that getting as little as 30 minutes of activity a day is all it takes to reduce mortality risk by 14 percent. So sweep the patio, have a pillow fight with the kids, walk while you talk on the phone. It all adds up.

You don't have to train for a triathlon to reduce your risk of life-shortening diseases. You just need to increase your daily moving time -- that is, activities that get your heart going -- to at least 30 minutes. Know what else can help you live longer? You guessed it: eating more fruits and veggies. Just one extra serving each day -- an apple or pear or a cup of leafy greens -- cuts your risk of dying from anything by 20 percent. Huge benefits for modest efforts.

How do I choose a fitness program?

10 October, 2013

When choosing a fitness program, you want to find programs that fit your goals, abilities and interest levels so that you stick with it. Beginning with personal and physical assessments will help identify key areas that your program will need to include and will give you a baseline on where you started so later you can reassess to see how you are progressing. There are many different components of a fitness program that should be included to help you reach your goals and keep you motivated. These components include proper stretching, strength training, cardio training and nutrition. Also keep in mind that you want to build a strong foundation before you start adding heavy weights so you can become stronger and most importantly, avoid chances of injury. Whatever program you choose (whether resistance training, kettle bell training, Pilates, or training for a marathon) build your body from the inside out, beginning slowly with low to moderate intensity exercises and focus on building your muscle endurance by performing a higher number of repetitions for each exercise. This will help you increase your inner strength while working on your outer strength.

 

Wendy Batts, Fitness Expert

Happiness Workout

19 September, 2012

Gain a lifetime of happiness in just 30 minutes per day.