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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.

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….

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.