The Many Benefits of Exercise!

Below is a link to a great article about the many benefits of exercise.
http://health.yahoo.com/featured/109/17-ways-exercise-sends-health-soaring/

Now, we have 17 clear reasons to get America moving again!

Rotator Cuff Exercises

I can’t stress enough the importance of strengthening your rotator cuff muscles. These are stabilization muscles around your shulder that are often neglected. And once they are injured they are painful and can take a long time to heal.

Instead of me writing a full page on this subject and being repetitive, I would recommend this link:
http://www.askthetrainer.com/rotator-cuff-exercises.html

This guy gives a good explanation and does a few of the exercises that I do with my clients.
Check it out and have a healthy week!

Everything in Moderation

I know this is a short entry, but it’s something I say all the time to clients and would like to reinforce it.

Everything in Moderation.
And as Forest Gump says, “That’s all I have to say about that”
It really is that simple.

Have a great day!

Forget about the Number on the Scale

For this week’s post I wanted to address the issue of monitoring your weight on a daily basis.

I constantly tell my clients to please not look at the scale everyday because it only messes with your mind.
Our weight naturally fluctuates for various reasons (such as menstruation for women) especially when you begin a workout program.  Think about it this way…..your body goes through all kinds of changes and you have no idea what is going on day-to-day.  You could be dehydrated or you could be gaining muscle mass or you could be actually decreasing fat. 

The bottom line is that I do not recommend that you check your weight everyday.  It’s like investing in stocks long-term. It will go up and it will go down. What we are concerned with is how it performs over the long-run. Check your weight a few months after being on a fitness program and then re-evaluate your program.  Also, try to realize that how you feel is just as important as the number on the scale.

If you’d like to read more about how weight affects performance, please check out a NY Times article a friend recently sent to me:,
http://www.nytimes.com/2010/02/04/fashion/04best.html?pagewanted=1

Have a great week and stay fit!
www.Fit2Box.com

Small Incremental Diet Changes

Small incremental changes to your diet do make a difference in the long term. If you’re struggling with weight gain that has occurred over many years, it’s time to start reversing the process. If you do not, it will only get harder as time goes by and you will be setting yourself up for a lifetime of health issues. So why not try to make some small changes?

Just think… if you could make a few incremental changes, such as drink one less can of soda a day, how much that would make a difference in a year.

Here’s the breakdown:
One can of Pepsi (my favorite) has 150 calories.
If you can drink 1 less can each day for 365 days a year that equals
a reduction of 54,750 calories per year.

Since 1 lb of fat = 3500 calories that would translate to
15.6 lbs in one year.

Bottom line is that small incremental changes can make a difference.

“Diet Follows Exercise”

After hearing from a  few of my personal training clients following Super Bowl Sunday, I just thought I’d comment on the concept of “Diet Follows Exercise” .

It was very encouraging to hear clients say they were really thinking about what they ate during the Super Bowl parties they attended.  Instead of just eating and eating, they were thinking and then eating.

While personal trainers cannot be there with you to control your eating outside the gym, we can at least train your  inner voice (while exercising) to help support you when you are in situations where you may need strength to control your eating.

In this way, diet actually does follow exercise.  Keep up the good work people and keep thinking before eating!

Fit2Box Personal Trainers in Buffalo

Personal Trainers Buffalo NY

Fit2Box is now offering personal training services in Buffalo NY. Our services are highly personalized with our clients’ specific needs in mind.  We also offer the chance to learn boxing/kickboxing techniques for those looking to relieve stress, have fun and give their workouts alot more variety.  For more info: go to www.Fit2BoxAmherst.com .

Eat to Live, Don’t Live to Eat

“Eat to Live, Don’t Live to Eat”

This is a very simple concept that is very hard to implement because of our lifelong learned eating habits.
I always try to encourage my clients to just begin to think about what they eat as much as possible. I don’t normally recommend strict diets. But, I do like clients to just start thinking before they eat or go shopping for food. Small incremental changes can make big differences over time and may in fact become lifelong habits which will be an improvement in overall health and wellness.

Think before you eat.

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