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I have been having a couple of people here in Douglasville and at the Douglasville Gym where I work ask me about fitness classes and boot camp. Well, I personally think that the best workout for ANYONE is one that is custom designed for you.

And since I served in the Marines (and in the Army) I have no issues with designing a boot camp style workout for you — IF you are able to do it. Talking about it does not make you able to do it. And I get how you can find it motivating but boot camp is not for everyone. It is an AMAZING way for a fit person to get intense and kick it up a notch — but it is not for everyone. I see people in some classes (thank god not at the gym where I work or I would have to say something to them ) but at other places (and yes, they are here in Douglasville) and I see people being pushed to do things that are not only not ideal for them but are also dangerous and can (and do) cause injuries. So seriously, when you sign up for something — STOP for a minute — take the dreams and goals and fantasies away for just a second – I know it is easy to get caught up in ideas of a whole new life. And watch a class — is it for you? Is it too intense? Do people look to be struggling? Does the instructor give personal attention and spend time with newcomers? Are there ways to adjust the intensity?

These are ways for you to get serious and intense but please make sure you are not putting yourself at risk.

Well, first, it is snowing here in Douglasville. A rare thing so I just had to tell everyone!!

Staying motivated can be a tough thing and there are a lot of people this time of year who are new to fitness and sadly many will not stick with it — I wish every single one of them the best of success with their fitness and weight loss goals but the sad reality is in the percentages.

So here are a few tips to keep you rolling:

- KEEP IT SIMPLE — While group fitness classes can be very motivating, it is also easier to blow them off when you are not feeling like working out because they occur at a specific time. If you decide that you are blowing off your group fitness class because of the schedule, then go straight to the gym for a personal solo workout. NO STOP — no excuses. You go straight to the gym and commit to just standing on the treadmill. Yes, just stand there. Trust me, going to the gym will shake this laziness. You are NOT too busy – you are just not feeling like it. So commit to just going there and stand there. You will do one of three things. You will go to the gym for your group fitness class, you will go to the gym and work out on your own or you will blow it off completely. Which brings me to the next tip….

- When you blow off a workout session, OWN IT. Don’t justify it by claiming to be too busy, too tired, having too much work. The entire country is too tired, too busy and has too much work — that is the world we live in. If you blow off a personal training session, a solo workout or a group fitness class, own it. Stand up and admit that you let laziness and life sneak in and then get to the gym and get over it with a good hard workout.

- Wear a pedometer sometimes. While I see the wearing of a pedometer to be a total pain in the ass to do every day, I do see the value in wearing it once in a while. Did you do more than 10,000 steps. If not, try adding a walk after dinner with your spouse (this takes a whole 1/2 hour so don’t claim you don’t have time). Try adding an extra 10-15 minutes to your treadmill workout or add a warm up on the treadmill before your class. Doing that on a regular basis will add up to a lot of extra pounds of weight loss every year.

Check back for more tips to keep you motivated from Douglasville Personal Trainer Dave Hansey.

And to everyone here in Douglasville, be careful in the snow!!

Well I started a bit of a running group here in Douglasville with a few friends and it has turned into a regular Saturday event. Every Saturday morning — now that is cool.

Yesterday morning when it was below 30 degrees, I seriously thought that I would be out there running all alone but NOPE — running club as usual. THAT is the commitment that you need to have. Commitment to work out even when it is cold, even when it is UNFUN, even when you would rather sleep in. The key with working out, group fitness classes, weight lifting is to be consistent. It is better to work out every day for 30 minutes than to TRY to work out for an hour and only actually do it once a week.

So simple advice, COMMIT — and your body will get in shape.

Did you make a resolution? Hopefully it was not something vague! You can meet it if you make it a goal that you know when you get there. Like did you lose 20 pounds, are you working out 3 times per week. If you set a vague goal, like I will be healthier or I will work out more, then you better rewrite it or forget it.

Just being real here — goals only work if you can measure it.

So here is one for those who like a challenge

Work out 5 times a week. That will include at least 4 sessions of no less than 30 minutes of sweat producing cardio and a minimum of 2 strength training workouts using a program designed for YOU. Group fitness classes can count as cardio if they make you sweat but do not EVER count as strength training regardless of what props they use.

It is that time of the year!! Time to roll your backside off the sofa and into some workout shoes. Time to get on that treadmill and time to lift some weights. Time to tweak that workout that you have been doing for years (but that never seems to get your body in shape)

Do you know why your current workout or fitness class are not getting you the body that you want? Well this may seem simple or obvious but it is really simple. It is not for you. Either then intensity or the way that you do it or how often you do it or how much weight you use — something is NOT working. Now while I am on group fitness classes, there are some great fitness classes here in Douglasville for a cardio workout. But remember, a GROUP FITNESS CLASS is JUST CARDIO — even if you bounce around with weights. You still need strength training to build muscles and to turn your body into a calorie burning machine.

So here is my suggestion for the new year! C-O-M-M-I-T

It really is not that hard — put some effort into it.

Keep a diary for a week — what you eat, how much TV you watch — oh look — LOTS of time !!!

HAPPY NEW YEAR!!!!

Does group fitness to you mean fitness classes? And do fitness classes leave you wanting or missing completely because of the schedule? Well then step right up because I am going to introduce you to a new way to look at group fitness.

The thing people love about group fitness is the moral support and the accountability. Well I run every Saturday morning with a few friends — is that not group fitness. And when I was in the service, I did PT with my unit, is that not group fitness.

Take the group concept out of the aerobic studio and all of the sudden it starts to work for more and more people.

I have 3 great clients who work out at lunchtime a few times a week together — POOF — look at that — group fitness. Each one doing their own thing but getting the benefits of having the support of the group.

If you have never been able to stick with fitness classes, try one of these new workouts. Try just going to the gym together. Try working out with a personal trainer or getting a few training sessions with some friends where you all get a unique workout designed for you but you get the benefit of the group environment. Try joining a running club where you can go do your own run but be with other people and get the safety and fun that comes from being with other people.

Think about it!!

With best wishes for the holidays — Merry Christmas — Dave!!

The basic progression of any strength training routine is corrective to strength to power. It is kinda like building blocks. Corrective to fix any problems, then strength to build a base and then power.

Power moves are a great addition to any strength training or personal training program. Don’t worry – you are not going to get power moves in ANY GROUP FITNESS CLASS even if power is part of the name — LOL

Power training is unique for you and unique for what you want to accomplish. If you play a sport, a lot of power moves emulate your sport.

No idea where to start your power training? Well then a few sessions of personal training sound like just the ticket to get you moving on to the next level.

If you are in the Douglasville area, give me a call about personal training or if you are not, look for a Board Certified personal trainer in your area.

Not sure of what group fitness options exist for you in Douglasville. OMG — there are soooo many!! There are great running clubs, walking clubs, group fitness classes, and a ton of other options.

Think about what you enjoy — what is it? Do you love great vistas and views and enjoy taking pictures — then get out and hike with a group of friends. There is no rule that group fitness needs to be a fitness class, is there?

I mean if you enjoy a fitness — by all means! There are tons of good ones in Douglasville. Look around you. There is spinning if you like to challenge yourself and need a little spark to your exercise bike routine. There is yoga or “yoga-inspired” type classes if you feel frazzled and need something to destress and relax.

The point of group fitness is to meet the needs of a group of people so it will NEVER be EXACTLY what you need — you will have to bend a bit. It will not be at the exact moment you want to exercise, it will not be the exact moves that are the optimum for your body. But accept it. Allow yourself to TRY IT. I think you will find that there are LOTS of great options for group fitness in Douglasville — so get out and try one — the group spirit may be just what you need to inspire you and change up your cardio a bit.