The Finish Line

Spin 2012 Kick Start

Great class this morning guys:  Roger, Jessie, Alicia, Allyson and our newest spinner Cher!

Twice a week spinning will make sure we stay focused and consistent with our longer term exercise goals.  For me, its a great way to kick start the day and begin my 2012 goal of competing again in Lake Placid Ironman 2012.  Thanks to all of you for your commitment and especially to Allyson for pushing me to run spinning twice a week in the early morning.  Thanks Rod.

Stay Active

Remember the old adage use it or lose it? Well exercise really is the fountain of youth! According to the US Surgeon General – regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the United States.

According to the AFAA (the Aerobics and Fitness Association of America) exercise reduces the risk of diabetes and hypertension; helps people who already have high blood pressure reduce it; reduces the risk of colon cancer; reduces feelings of depression and anxiety; helps control weight; maintains healthy bones, muscles and joints; and helps older adults become stronger and better able to move around without falling.

FitFocused can provide cardiovascular, resistance, flexibility and balance training that will enable you to take the worry out of what exercise component you should be doing and when. When you take up personal training, you will feel great about yourself, knowing you are getting a program specifically tailored to your needs or why not try a class or two if you like the social aspect of working out with other people.

All participants in each class cover the same components of training, but modifications are taught so that every class is suitable for all fitness levels.

Combat Stress

Everyone has some stress in their life, maybe through work, or travel; through family life; through caring for a sick relation or through financial problems; whether we are dealing with school graduations and performances; report cards or school exams or just managing hectic spring and summer sports schedules for our children; stress is a factor in our lives.

Stress that is not managed properly can lead to depression. Studies have shown that exercise can help with stress and mild depression. According to the American Council on Exercise (ACE), researchers believe exercise can be more effective than medication for treating mild depression. Exercise certainly makes you feel better about yourself. Remember the last time you were feeling stressed – did a short walk around the yard or park leave you feeling just a little bit better?

Stress can leave you drained and anxious. Exercise has been proven to alleviate these symptoms so take the time to work out alone or with a friend and sweat out your stress. You are worth it and no one else can do this for you!

Lose Weight

Obesity has been increasing since the 1960’s and according to the CDC (Centers For Disease Control and Prevention) is the second leading cause of preventable deaths in the USA such as Coronary Heart Disease, Hypertension and Diabetes.

Everyone should accumulate moderate intensity exercise over the course of a day for one hour, 3-5 days a week. To lose one pound of weight an individual must burn 3500 calories. Therefore it is important to get your heart rate up high enough so that you are speaking in fragmented sentences as well as resistance training 2-3 times a week as this increases your lean muscle mass which also helps to burn more fat.

Cardiovascular activity alone will not benefit you in terms of your weight loss as much as combining resistance training with cardiovascular activity. The American College of Sports Medicine recommends that resistance training should be an integral part of an adult fitness program and of enough intensity to “enhance strength, muscular endurance and fat-free muscle mass.” Exercisers must adhere to frequency, duration and intensity to feel the benefits.

Personal Training is a fantastic way to get you into shape without having to think about whether you are working hard enough or doing the right things to enhance your health. Leave it all up to FitFocused and we can show you a variety of fun ways to cross train for a healthier physique. Whether you enjoy exercising in the great outdoors or indoors FitFocused can tailor a fitness routine, which is just right for you and this in turn will encourage compliance and benefit your body and mind.

Improve Flexibility

The lack of adequate flexibility training may be due to the fact that aesthetically it is not as visible as other areas of fitness but is very important. Flexibility refers to a joint’s mobility and range of motion. Flexibility training should always be included in every fitness program, as loss of flexibility will result in injury.

Benefits of flexibility training are that it will prevent muscle shortening that often comes from inactivity, muscle imbalances, aging and/or disease. Lengthening the muscles will prevent injury from sudden mishaps such as a slip or fall. The American College of Sports medicine states that individuals should be stretching 2-3 days a week to the intensity of mild discomfort. Inflexibility is a common cause of low back pain which can be caused by sitting a lot, sleeping on your stomach and wearing high heels as well as muscle strains and lifting technique.

FitFocused can help by offering Yoga and Pilates based classes that focus on lengthening and strengthening the muscles. We also can offer personal training sessions tailored to stretching and strengthening specific areas of the body that are tight taking in your individual factors. We also offer sport specific flexibility training and can determine a stretching program that addresses all the major muscle groups that is right for you.

Challenge Yourself

In 2012 why not set a goal for yourself and train for an event?
There are always charity races and events to be a part of; or sign up for your first 5k or 10k.

Challenging yourself to meet a goal takes on a new level to your fitness. Not only are you getting all the wonderful health benefits that are a consequence of training but also you are getting the elation on the day of competing in a crowd that lends itself to all the excitement on race day. There is a real community spirit there too.

FitFocused can help with triathlon training from short or longer distances to running and marathon training by tailoring a program that suits your needs and lifestyle and assist in you meeting your goals. Strength specific training for your sport is also offered to enhance power, stability and strength.

Increase Bone Mass

How do we prevent getting osteoporosis, which is a condition of abnormally reduced bone density, which can lead to fractures?

The answer … weight bearing exercise and strength training.

Physical inactivity has been shown to reduce bone mass and increase the likelihood of developing osteoporosis. If you are Caucasian or Asian, have a family history of low bone density, are small framed or experiencing early menopause you are even more at risk.

The good news is that I can help you keep your bones strong and healthy. Weight bearing exercise like walking will help but it won’t help all of your bones. You will need to strength train all the major muscle groups. The tug of your muscles against your bones works in the same way as your feet hitting the ground when you walk. This is how resistance training improves bone density. The stronger your muscles are the more stimulation they give and the more benefits you get. FitFocused offers a range of classes that incorporate strength training. You will learn how to strengthen each muscle group properly and with good form with a trained fitness professional making sure you are exercising safely while increasing your bone mass. All classes are suitable for all levels as modifications are taught for each fitness level.

Personal training sessions are also a great way to improve bone mass if you prefer to do it in a more private setting where you can concentrate on your individual needs for the full hour.

Friends of Allison