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There are lots of great group fitness classes here in Douglasville. Some are good, some are not so good. Be sure you know what you are getting yourself into.

As the New Year approaches, lots of people will be trying fitness classes for the first time.

Here are a few things to look for:
1– Is the instructor certified. There are certification from ACE, NASM as well as certifications for specific class types like Spinning and Kickboxing — so ASK — they won’t mind

2 – Does your instructor show up early and ask if anyone is new. This is CRITICAL. Full contact classes like kickboxing with a bag have very high injury rates and having the instructor check on new people is important. And being early allows them to help new people with special prep such as adjusting bike seats in spinning or wrapping hands in kickboxing.

3 – Does your instructor have a set routine. If it seems like they are pulling it out of their ass, they are – and this probably is not giving you a good workout. A set routine ensures that you are getting the best cardio workout possible.

4 – Does your instructor INSTRUCT or do they have social visits. This irks me more than anything. An instructor who chats with a friend or people going by rather than paying attention.

Make sure you are getting the most professional instruction possible. It will keep you safe and make your workout more effective.

It is a rough time of year for many of us. We are busy, busy, busy. Some of us have final exams. Some of the Super Moms are busy keeping their families going with even more things than they normally juggle (parties, shopping, wrapping, decorating). It can leave even the best of us frazzled. But, remember you are supposed to ENJOY the holidays.

When the stress kicks in, one of the things that people tend to toss out the window is their workout. Right behind it, are good eating habits because it is so easy to pick something up rather than cook a meal. A study done by the University of Massachusetts found that eating more than a third of your meals in restaurants could increase your risk of obesity by 69% (137% if those meals are breakfast!).
If you find yourself out running around town and need to eat, choose wisely. A McDonalds Fruit and Yogurt parfait has only 160 calories and 2 grams of fat. A grilled chicken burrito from Taco Bell has 690 calories and 28 grams of fat. Choose carefully!

As for your workout – get it and DO SOMETHING! Up the intensity on your cardio so you can get it done in less time (it will also challenge your body in a different way!) Do multi-function moves for your strength training routine. Some examples are a squat with a military press or a side lunge with a lateral raise. These allow you to get more done in less time. DON’T SKIP YOUR WORKOUT – MODIFY IT. If you are unfamiliar with how to do this, call me or stop by and see me at the gym.
Maintaining a workout schedule, even if it is modified, is a critical component in battling holiday weight gain. By modifying the workout with increased intensity and multi-function moves, you are not reducing the positive effect on your body. You may even find that you enjoy the change!

Tapering is the name commonly given to the slowing down period prior to racing. It is where you give your body a lighter workout, more rest and get your body set to race. Basically at the beginning of tapering, you are done training for the race. Tapering is the period to make the race in your best, healthiest shape without the lowest risk of injury.

I have begun tapering for the Atlanta Marathon and for most runners, it is really only bigger races or races where you have time concerns that you need to taper for. But it is a good lesson for everyone in how to slow down and listen to our bodies.

This is a bit of a forced slowdown but it highlights what every athlete needs. A time to slow down and reset. Not a long time, this is not quitting or a break. But a time where you maintain what you have rather than trying to push harder. For some athletes this is what the last few weeks or the first few weeks of off-season are like.

If you are an athlete, not just a runner, you need to add maintaining, tapering, slowdown, off-season, whatever you call it to your training calendar. It is like climbing a set of stairs. You climb a lot further when there are landings to catch your breath and even though your legs do not stop moving, you reset and are able to climb again.

Well there are lots of fitness class options here in Douglasville and the surrounding areas of Villa Rica, Lithia Springs, Carrollton. BUT….. that might not be the best option for you…..

Are you already going to fitness classes?? Great — then you just need some strength training specific to your needs and you are THERE. No, group fitness classes with weights are not strength training – they are aerobics with weights. You will not be lifting heavy enough weights and in a proper fashion to do anything for your bones and for some people those classes can do more harm. The form can suffer with the speed that you do those moves so people with issues with the elbows or shoulders or even knees or ankles or wrists — can cause issues due to poor mechanics. So try to watch your form and if you have issues — you should do corrective training before you attempt that type of class.

Now for those who cannot get themselves to the gym, you should really think if a class where the schedule and workout is for the masses and not for you specifically is the best thing. Or should you try a personal training workout for a little while. Something more keyed to your specific needs. You will probably have a lot more success sticking with it because it is unique to you and will get you the fastest best results.

If you are interested in personal training in Villa Rica, Carrollton, Douglasville and the surrounding area — I would be happy to discuss the various options with you!