Category: Motivation

Most of us have looked at a before and after picture of someone who achieved success on some kind of diet and fitness program. There is no reason that cannot happen to you. Transforming your body won’t happen immediately, as it takes time, work, consistency and discipline. But, setting reasonable goals for a healthier you inside and out can get you the body you have always wanted. Here are some helpful hints to move you along the process of achieving the look you truly want for yourself.

Exercise

This is an obvious key to the process, but there are a lot of people who do not know where to begin. If it is possible, hiring a personal trainer will steer you in the right direction. But not all of us have the spare change to hire our own trainer. One of the starting points for many personal trainers is to focus on improving core strength, flexibility and balance. This can be done with bodyweight exercises. These are a great complement to consistent cardio workouts, which don’t have to be the same. You can switch up from the stationary bike and choose the elliptical machine, treadmill or even the rowing machine.

Join Some Classes

Getting involved with some cardio or conditioning fitness classes Fort Mill adds a different dynamic. Some trainers offer group sessions while most gyms have a variety of cardio classes to choose from. This could be any kind of conditioning class that utilizes bicycle, punching bags, kettle bells, jump rope or elliptical machines. There can also be an encouraging team dynamic in these classes.

Track Your Diet

Eating right involves a lot of work. To ensure you are on the right path, start with nutritional planning with an expert. Then, take advantage of one of the many fitness apps that are available to help keeps thing organized. This will help you plan your daily meals making easier to decide when and what to eat. Staying diligent with your daily diet is essential to transforming your body. This may take a little extra planning, but it will be well worth it in the end.

State of Mind

Preparing your mind for this kind of change and this type of workout regimen is just as important as the physical aspect. Remember that this is your body and you need to focus on it. That means having confidence when you go to the gym because you are there for yourself and no one else. However, those people that maybe lacking the confidence for an open gym workout still have the option of private training. Small gains are also important. Celebrate your weekly achievements and let that build your confidence. Changing your body is not going to happen overnight so it is important to stay consistent, confident and keep the end goal in mind.

In Fort Mill, there is one places to turn to for a full fitness experience. Everlasting Changes offers private training, small group classes, and large group classes to give everyone an experience they can enjoy. Visit the website to learn more about meal planning, trainers, and classes.

Every day, each one of us gets a little bit older. It does not take an advanced education to know this fact. However, researchers have been looking into ways to slow the aging process and one method is through high intensity fitness training. That’s right, train with high intensity and you may delay the inevitable. Everlasting Changes fitness trainers will attest to that as well.

Researchers at Brigham Young University revealed that adults who exercise at high levels of intensity have a nine-year biological aging advantage compared to adults who lead a sedentary life. To be considered as part of the former group, 30-40 minutes of high-level activity, such as running, is completed five days a week.

The reason behind these findings has to do with something called telomeres, which are closely linked to our biological clocks. Telomeres are measured in length. Longer telomeres are aligned with better aging and people with shorter telomeres have stronger indications of cellular aging. This study measured highly active adults against sedentary adults and found shorter telomeres on those who were not active.

So what does all this mean?

It means that getting out and exercising will make you look and feel younger than your actual age. It also means that sustaining an activity considered to be high intensity will keep a person’s telomeres elongated.

This does not mean that those who are looking to delay the aging process have to go out and train like they are going to be a Navy Seal. But it does mean that they should engage in jogging or bike riding for 30 to 40-minute intervals multiple times a week. A personal trainer is perfect when trying to find the right balance. Now, this is one study and while it is respected in academia, it is not a full-proof plan for stopping the hands of time. We will all get older and sooner or later, we will all show our age.

But the benefits of sustained exercise help to suppress inflammation and also reduces chemical imbalances in the body, which could be harmful to our chromosomes. Getting up and working out has its perks. It can help us live longer and even look a little bit younger. One of the benefits of living in an age where there is so much scientific research is that we can be introduced to healthier ways to live our life. In the end, it is up to each one of us to go out and keep our telomeres long with some good old-fashioned exercise.

There is a long-standing topic of debate that focuses on how often you should train the same muscle. One of the cardinal rules is to wait 2-3 days. While that may work for some people, it is not a universal rule, as there are many factors to consider.

The first thing to know is that the recovery period for one person is not the same as the next person. The more you get into a steady routine, the more familiar you will become with your muscles’ ability to recover. Sometimes, it is merely a method of trial and error. And it is also important to listen to your body. Soreness is a sign that you are not ready to max out that same muscle right away. For those who may be uncertain about how many off days to take and don’t have a personal trainer to ask, here are some suggestions.

Age consideration

This is not just how old you are, but also how long you have been training. Those who have just started out may need a little more recovery time before working out the same muscles. Those in the intermediate training phase have a little more know-how and the advanced person knows exactly how much time to take between training. Age also plays a part as recovery periods are longer for those higher up in age.

Muscles

Your smaller muscles will experience a quicker recovery time than your bigger muscles. For example, working out your biceps can be done in quicker intervals than your back workouts. And if you have worked out quite a few muscles, which could be a result of deadlifting, your recovery time might be the same for all body parts. It is also important to remember that some muscles are used when training different body parts. Your triceps are used during a chest day, which is usually a result of bench pressing. And an arm day a couple days later retrains your triceps.

Intensity

A light day does not mean you have to wait a full week to resume the same workout. The level of intensity makes a huge difference. Some fitness training differs according to the sport. Those training for an extreme sport will use a different level of intensity than those training more leisurely. This means their downtime and rest periods should be adjusted accordingly.

It does not come down to a set number of days, but a simple judgment call. And when it comes to training your body, you are the best judge. Just listen to your body and follow the previously-mentioned steps to develop your own recovery timeframe. While resting your sore muscles, be sure to continue with a healthy nutritional plan, adequate sleep, and regular stretches to help your body recovery at its best.

Most people who work out are looking for that perfect formula that will chisel their bodies. No matter what type of routine you select, accounting for consumed calories with nutritional planning is an everyday part of the endeavor. When that is in place, then comes time to select the training method that will get you ripped.

It is important to understand that effort, alone, is not enough. Committing to an exercise program that emphasizes an activity like long distance running will build up your endurance, but it is not a guaranteed to get you ripped. Those who run lengthy distances may also experience a decrease in weight, which can present a whole new set of health risks. So, if you are looking to get lean, you don’t have to run to the next town over and back again. There is another way of training that works.

High intensity interval training pushes you during your workouts and does not require you to run for miles. The premise behind this unique program is to push yourself through brief but intense anaerobic exercises. Whatever type of workout you choose should be done in short increments with high intensity. You can even rest briefly between intervals.

There is even high intensity interval training for runners. Alternating sprints with periods of rest or slow running serves the function of increasing strength in your muscles. It also bolsters the cardiovascular system while accelerating your body’s ability to burn fat. Blood sugar is improved as well. And all this can be accomplished without having to maintain a steady, monotonous jog all through your town.

The secret sauce behind high intensity interval training is fat burning. Clinical studies have proven that high intensity intervals of cardio equate to more fat loss when compared to workouts with lower intensity. And the fat burning does not stop once your high intensity interval workout is through. For the 24-hour period following the workout, your metabolic rate will remain increased. Your sensitivity to insulin will improve in your muscles and growth hormones will also see a rise. This is just a scientific way of saying you will burn calories all day long.

One of the most important components is high intensity. If you are sprinting, then do it as fast as you can. Pushing your muscles is key for this type of training to succeed. Remember, it is called high intensity for a reason and it is up to you to bring that intensity.

Start a high intensity training program with one-on-one help from a fitness training today by contacting Everlasting Changes in Fort Mill, SC.

Do you exercise with the hopes of reaching a specific number on the scale? Or are you wishing to fit into a certain size dress or jeans? While having a goal is great, it will NOT ensure your success.

Consider how many people you know who have had a specific weight that they wanted to reach. You are likely one of them. This number might have been posted up on a sticky note on the fridge, reminding you to watch what you eat and consistently make it to the gym. Maybe this number was updated and recorded everyday, to enforce accountability.

How long did that last? A week? Two weeks? Statistics dictate that it likely didn’t last longer than a few weeks until that “goal number” began to fade from your life. Then you took it down off the fridge, or you stared at it defiantly as you reached for the off-limits food. You began to look at your goal number as an adversary rather than something good.

I’m going to clue you in on a new perspective that may help you when it comes to fitness, fat loss, and achieving any goal. Read on, this one is worthwhile.

IT’S NOT ABOUT REACHING A SPECIFIC WEIGHT.

This may go against everything you’ve come to believe about achieving a goal, but then, your techniques haven’t exactly been working. The number that you’re hoping to magically be one day doesn’t matter one bit, and here’s why…

IT’S ACTUALLY ABOUT LIVING IN THE MOMENTUM.

Can you remember how it felt the last time that you ate clean, exercised hard and got adequate sleep for a few consecutive days? A feeling of momentum came over you, didn’t it? There was a buzzing in your cells and a rhythm in your pace. You felt alive, you felt sexy, and you felt empowered. Never mind that you weren’t yet at your goal number, you were headed there!

Getting down to your goal weight, and fitting into your goal size, is the direct result of living in that state of momentum for an extended period of time. You see, the momentum can be felt immediately, once you start eating clean, exercising hard and taking care of your health, whereas that “goal number” simply can’t be felt until it is achieved, and so it’s not as powerful a motivator.

My challenge and advice to you is to find the joy of living in the momentum, and keep that momentum going until your goal number is achieved. Focus only on the momentum, not on the number.

Fitness is a way of life. Being lean is a lifestyle. Neither of which can be had by going about it halfheartedly.

You have to become the momentum.

Call or email me today and we will get your momentum started on the exercise program that will reshape your body once and for all!

Here’s Why Sugar Ruins Your Health

Have you forgotten how terrible refined sugar is for your body? Despite being well-known as the most fattening ingredient, most of us still eat it everyday! Here’s reminder of why sugar ruins your health:

Sugar contributes to obesity
Sugar suppresses the immune system
Sugar causes hyperactivity and anxiety
Sugar consumption contributes to disease
Sugar interferes with absorption of minerals

Easy Green Bean, Egg and Quinoa Salad

Here’s a tasty way to eat your green beans – tossed with quinoa, sliced plum and topped with hard boiled egg. This type of salad, where the base is a steamed vegetable and protein is added on top, makes a phenomenally fit meal that will help get you to your fitness goals faster than ever. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need

Serves 4

1 cup cooked red quinoa
2 cups green beans, steamed and cut into 1 inch pieces
1 ripe plum, thinly sliced
2 hard-boiled eggs, sliced
2 teaspoons sesame oil
2 Tablespoons fresh lime juice
½ teaspoon sea salt
ground black pepper

Instructions

Combine the quinoa, beans, plum and egg in a large bowl.

Drizzle with the sesame oil, lime juice, salt and pepper. Mix well and enjoy!

Nutrition

One serving equals 225 calories, 7g fat, 270mg sodium, 31g carbohydrate, 5g fiber, and 10g protein

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

As seasons change, so do many menus. It’s easy to keep eating light and fresh during spring and summer when so many great foods are in season, but as the temperatures dip and fall rolls in, many people switch to heartier fare. For much of the country, things like chilis, soups, stews, and roasts become the norm throughout fall and winter.

But these foods can quickly derail a fitness plan. High levels of grease, fats, and carbs can make it harder to stay on target and reach your fitness and weight loss goals. Add to that the fact that colder weather often makes it harder to stay motivated to be active, and it’s not hard to see why this is the time of year that many fitness plans go off the rails. Luckily, I have found that a few simple tips can help you keep eating healthier and staying active.

• Stay Active – First and foremost, stay active. Gyms let you workout in comfort even when it’s cold out, and that brisk air can actually end up inspiring you once you start your workout. Add to that the beautiful fall scenery, and a jog outside could actually be even more enjoyable during the autumn. Some at-home fitness routines can complete the process and give you the tools you need to stay active throughout the colder months.

• Switch It Up – Beef becomes a mainstay in many kitchens during the fall, but the fact is that you can swap out healthier options like poultry or tofu in most recipes. Need proof? This Ground Turkey Spaghetti Sauce swaps the ground beef for leaner, healthier ground turkey and still tastes great without ruining your diet plan. It’s essentially the traditional spaghetti sauce recipe, only better.

• Party Smart – For many, fall means football and tailgating. Again, here’s where things can go wrong fast. But if you enjoy in moderation, you’ll find better results. Have one beer instead of 5, drink a sparkling water instead of soda, and limit the times you head back to the chip and dip bowl. You can still tailgate and hang out with friends, but you don’t have to let yourself ruin your nutrition plan in the process.

These simple steps can help you get through the fall and winter months. If you stay active and just remember to substitute items in recipes for healthier options, you’ll find that you can stay on track no matter the temperatures outside. Together, we can help you reach your goals!

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Workout clothes are often an afterthought. We know we’re going to sweat and get dirty, so we’ll just throw on something comfortable. However, a good set of workout clothes can actually improve your performance and help you feel better after working out. Plus, they can make you feel confident and ready to get moving. If you’ve never shopped for workout clothes before, here are some tips from our personal trainers to help you shop.

Think About Your Workout

Before you start shopping, consider what you need to buy for your specific workout. For example, if you are running or bicycling, you want to avoid loose-fitting long pants because they can cause you to trip or get caught in the pedals. If you are doing yoga, find clothing that is flexible and form fitting as not to get in the way of your poses.

Look For The Right Fabric

No matter what the workout, you want to choose the right fabric. First, the fabric needs to be breathable so that sweat doesn’t accumulate and cause discomfort. You can wear either synthetic or natural fabrics, it’s a matter of your own preference. Next, it’s always a good idea to look for “moisture-wicking” fabric. This fabric has a special weave that directs sweat away from your body and helps keep you cool and dry.

Consider Compression Clothing

Compression clothing works by helping direct your blood flow. They have been shown to reduce muscle soreness and fatigue during workouts. This can help you workout on longer and harder to get you in shape faster. Compression garments can also help improve your posture and form when working out.

Choose Something That Makes You Feel Great

No matter what you go with, always make sure you choose clothing that makes you feel great. Opt for flattering fits, colors, and shapes that work with your body. If you feel comfortable and confident, you’ll be excited to start your workout.

If you’d like more tips on what workout clothes work with your exercise routine, talk to our personal trainers. We’ll help make sure you are fully equipped so you can reach your goals. Our personal trainers love helping people who are just getting started in a fitness routine. We know how intimidating going to the gym can be, that’s why we offer both individual and group training sessions in a fun and relaxed atmosphere. So when you are ready to start transforming your body and your life, give us a call.

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

I’ve got to warn you, there are myths still going around about strength training.

The truth is that strength training is one of the absolute best things you can do for your health and appearance.

If you’ve fallen for these 5 myths then you’re missing out on tremendous potential results.

It’s a Myth…that Muscle Turns Into Fat

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.

It’s a Myth…that Strength Training Doesn’t Burn Fat

On the contrary, muscle mass is your number one ally against fat gains.

A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.

It’s a Myth…that Lifting Weights Makes Women Bulk Up

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you’re going for.

The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort.

The tighter, toned figure of a recreational female weight lifter is every bit feminine.

It’s a Myth…that Strength Training Is For Young People Only

Ha, that’s a used-up excuse that senior citizens across the globe have shattered.

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine.

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.

It’s a Myth…that Light Weights and High Reps Tone Best

This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.

We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.

Including strength training as a part of your fitness routine is essential for achieving a fit and toned body.

My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.

Call or email today and we’ll get you started on the program that’s best for you.

The Many Forms of Strength Training

Resistance training is no longer limited to dumbbells and barbells. Each of the following are ways to challenge your body with resistance:

Kettle bells
Medicine Balls
Exercise Bands
Weight Machines
Body Weight Training
Suspension Trainers

Chili-Roasted Salmon and Veggies

What’s for dinner tonight? I have a delicious recipe for Chili-Roasted Salmon and Veggies to share with you that’s quick, satisfying and might be just the new dinner recipe you’ve been waiting for.

The best dinners to fuel your fitness results are a combination of fresh, fiber-rich vegetables and quality protein, like this Salmon and Veggie dish. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need

Serves 4

¼ cup fresh lime juice
1 teaspoon minced garlic
1 Tablespoon chili powder
1 Tablespoon ground cumin
1 Tablespoon olive oil, divided
4 (5-oz) salmon fillets
2 zucchini, sliced into half moons
1 yellow bell pepper, thinly sliced
1 red bell pepper, thinly sliced
1 poblano pepper, thinly sliced
1 small red onion, thinly sliced
sea salt
black pepper

For the Creamy Mustard Sauce

2 Tablespoons coconut cream
1 Tablespoon Dijon mustard
1 teaspoon fresh lemon juice
1 Tablespoon fresh chives, minced
⅛ teaspoon sea salt
⅛ teaspoon black pepper
1 teaspoon water

Instructions

1. Preheat the oven to 425 degrees F. Lightly grease 2 large rimmed baking pans with olive oil. Arrange the salmon fillets on one of the pans and generously season with salt and pepper.

2. In a small bowl combine the lime juice, garlic, chili powder, cumin and 1 teaspoon of the olive oil. Pour half of the spice mixture over the tops of the salmon fillets.

3. In a medium bowl toss the zucchini, bell peppers, poblano pepper and red onion with the remaining 2 teaspoons of olive oil and with the remaining spice mixture. Spread the veggies over the remaining pan and generously season with salt and pepper.

4. Place both pans in the preheated oven for 20-30 minutes, until the salmon is flaky and the veggies are tender. Mix the mustard sauce ingredients in a small bowl and serve over the salmon. Enjoy!

Nutrition

One serving equals 572 calories, 26g fat, 21g carbohydrate, 8g sugar, 30mg sodium, 8g fiber, and 61g protein

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

With office life becoming more and more sedentary, people have begun declaring that “sitting is the new smoking.” Though it’s unavoidable at our day jobs, sitting all day has disastrous effects for our health and waistlines. Luckily, there are some pieces of exercise equipment you get to combat the health issues from sitting all day long. Here’s how you can turn your office into a fitness center:

• • Under-Desk Treadmill: Under the desk treadmills are great to get in some exercise. They work best when paired with a standing desk, but can also be used if you talk on the phone a lot. They are light, compact and store easily. They range in price from $300-2000 depending on what model you get.

• • Bicycle Desk: Bicycle desks are another great option. They come in two varieties, the first are pedals that fit under your desk where you can pedal away while you work. The second variety is a full desk attached to a stationary bike. Both work great to combat the effects of a sedentary life, the choice comes down to the flexibility of your office. Bicycle desks have a range of prices with under desk pedals costings between $20-100 and bicycle desks costing from $150-2500.

• • Pilates Ball Chair: Pilates balls are great substitutes for desk chairs. They help strengthen your core and encourage micro-movements throughout the day. You can use just a standard pilates ball or buy a pilates desk chair which ranges in price from $35-100.

• • Small Free Weights: If you can’t trade out your office furniture at work, bringing in small free weights are a great option. You can use them when you are on the phone, during breaks, or just grab them to walk at lunch. Having them on your desk will inspire you to do a little more everyday. The best part is that small free weights tend to cost less than $10 per weight.

•  Stretch Bands: Stretch bands are also a great piece of exercise gear to keep at your desk. You can use them the same way as small free weights, but they can be attached to your desk to work out your legs as well. Stretch bands are also very reasonable priced costing anywhere from $10-20 for a set with different levels of resistance.

These pieces of equipment can help you get through the day, but the best thing you can do to combat your sedentary lifestyle is to start a workout routine. At Everlasting Changes, our personal trainers work with busy professionals to help keep their health on track no matter their work schedule.

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Weight training isn’t the only workout you can do with a spotter. There are some great stretches that you can do with the help and support of a partner during your small group training class. These stretches can be done before, after, or during your workout to keep your body loose, increase your flexibility, and reduce the risk of injury.

Split Stretch: Sit on the floor facing your partner. Stretch your legs out wide in front of you. Have your partner do the same. Then scoot up and place your feet together. Take each other by the arms and clasp your elbows in each other’s hands. Have your partner lean forward while you lean back. Hold briefly. Then you lean forward while your partner leans back. Try to keep your backs straight. This stretch opens your hips, stretches your legs and back.

Leg Stretch: Have your partner lie flat on their back with their hands at their side and feet stretched straight. Kneel next to them between their hips and knees. Take their right leg and slowly lift it up. Keep your knee on the ground on the inside of their legs and lock your ankle over their left leg to hold it in place. Then lift their leg holding their ankle and press forward. Keep their leg straight with no bend at the knee. Keep your own back straight and provide them with support. Go slowly and communicate with your partner about the extension. Once in a good stretching position hold and repeat on the other side. Then have them do the same stretch for you. This stretch is great for leg day or when you are about to do cardio because it stretches the leg and core muscles.

Static Chest Stretch: Stand behind your partner about one foot. Make sure that both of your legs are shoulder width apart. Have them put their arms at the side of their body and slowly extend them backwards. Take their forearms and pull gently. Then slowly raise them. Make sure to communicate with your partner about the extension. Hold in position making sure they do not curve their shoulder or lean forward. Then repeat the same exercise with your partner guiding you. This exercise stretches the chest, neck, shoulder, and arm muscles.

Partner stretching is perfect because with their support you can get better extensions. If you’re looking for a workout buddy to do these partner stretches with, but can’t find anyone, take a small group training class with Everlasting Changes. It’s a fun way to meet like-minded people interested in taking their fitness to the next level.

Call us for 3 risk-free complimentary sessions. We include a 30 day guarantee on all of our packages.