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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!!

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!

Now let’s get things straight here. There are lots of great group fitness classes in Douglasville. And there are more than enough at the Douglasville Gym where I work to keep anyone moving and active. But group fitness classes are NOT — no matter which class in the world it is — the only thing you should be doing to stay fit. Even classes with weights are aerobics classes. The weights are not heavy enough to stimulate your bones in order to prevent osteoporosis. Don’t get me wrong — group fitness classes are a great cardio option. They are fun and they can be very motivating. But the “one size fits all” approach should tell you that this is not all you should be doing. Consider group fitness classes a “part” of your routine instead of the whole routine and you will be on track!!!

New to Fitness? Still thinking about it and not sure where to start? Well, it can be a difficult decision on what to do. For some people, this decision is so overwhelming that they do nothing. There are many choices and here is a little secret — everyone is UNIQUE and different. We all have different life experiences,we have different strengths, we have different fitness levels. We all have different things that are difficult for us to do — whether it is coordination, cardiovascular or just plain keeping your brain in the game.

Well, then here is what I think you should do. Sit down and make a list of your goals — YES WRITE THEM DOWN. Then make a list of things you love to do — this can be abstract or very detailed. So things like “spend time with my kids” should be on there or “spend time alone” — But make a list of things that make you happy. Ok, now it is time to interpret that list. Did you write how much you love to dance? Well then perhaps group fitness classes. There are lots of great choices for group fitness classes in douglasville BUT………. group fitness classes are NOT for everyone. They frustrate many because of the coordinated movements and the class you choose. They also occur at SPECIFIC times which for many people this can be an issue because if they miss their fitness class then they just don’t work out at all. So, if you LOVE classes, then consider that a PART of your fitness routine.

Did you love fresh air, nature and spending time with your kids. Well then perhaps adding a weekly (or more often) hike in one of the great parks here. Sweetwater is my personal favorite because it is right here in Douglas County. It is spacious and also has great trails. So perhaps that should be part of your routine.

See where I am going here. Fitness does not mean you have to do just one thing. I personally love to run and my weekly run at Sweetwater is the highlight of my running. The other days I mostly run on the treadmill because of time constraints.

Ok, now for strength training — everyone NEEDS it!! And no, group fitness classes that use weights are NOT strength training. You need to lift heavy weights to build bone density and strength so just get your head around it and do it. If you don’t know what to do — remember the part about you being UNIQUE! – then a few personal training sessions would be a very good investment. Even people who think they know exactly what to do can benefit from a few personal training sessions. Why? Because just like a chef can show you a better, tastier and more efficient way to cook a meal — a personal trainer can show you a better, more effective and more time-efficient way to work out.

I hope this has helped you to figure out how to get started because fitness is an essential and FUN part of your life. So find what works for you!!

Well, I get a lot of people asking about classes and boot camp classes. While I LOVE personal training because it is UNIQUE to you, there is some wonderful things that can come from seeing how fit you are boot camp style!

Like how fast can you run 3 miles?

How many push ups can you do in 2 minutes? Or pull ups if you want to REALLY go Marine Corps Boot Camp Style.

Now, that said……….. have you been working out lately? If you have never worked out or it has been a while, then extreme classes like boot camp or kickboxing are NOT for you!! They may be EVENTUALLY but you need to get to a point where you can perform them safely first.

So first thing first when it comes to improving your fitness, visit your doctor and then determine what is the best thing for you. Is it personal training? Personal training gives you a benchmark and also finds the proper thing for you to do right away. So that is a good place to start. And even just a few sessions to learn a routine can make a dramatic impact in your routine because you are now streamlined and doing what YOU need…. so think about it. Then ask yourself if you are ready for the boot camp challenge yet….. or not….