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Remember to slow down and use good form for your reps. Lunges and squats can lead to strains and injury and pulled muscles so use PERFECT form and if you are not sure, maybe a few sessions of personal training to ensure you are doing your body good!!

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Get your legs moving!! It takes 2 hours at 4MPH to burn off a Burger King Whopper — no cheese, no sides, no giant soda.

Lots and lots of fitness programs calling themselves boot camp these days. As a Marine, I take exception to anyone screaming boot camp when they have NOTHING to prove they know anything about it.

That said, there are some decent ones in the Atlanta area and some AWESOME ones taught by soldiers and Marines in the United States.

My advice — DO YOUR HOMEWORK

Does it seem like a real boot camp? Is the instructor still certified in one of the 6 certifications that are board certifed? Does the instructor take a personal interest in you and your unique need?

If you answered no to any of these — use caution. A safe effective program does not require you to hurt or to be broken down. Many of the moves used in REAL boot camp are effective exercises — that is why they are used.

But remember, just calling it boot camp does not make it one!!

Group fitness classes can be fun and there are lots to choose from here in Douglasville. But is it the right thing for you?

Are you good at making it to a set appointment? Remember classes start at a set time so if you hate schedules, you will blow the fitness classes off.

Are you fully aware of what fitness classes are and are not? Remember fitness classes are cardio. Even the ones with weights are not strength training as you do not use heavy enough weights. So you will still need at least two strength training sessions a week.

Do you like to tune in or tune out? I like to watch TV on a treadmill and I like to enjoy nature and listen to my Ipod when I run. So for me, group fitness classes are ok, but only as a rare thing. Do you like to listen to someone instruct with their choice of music — or do you prefer to listen to the news or your own music.

See where I am going here? Picking the best cardio option for you is the key to success so do what YOU LIKE — not what someone else tells you will be fun.

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.