Best Kept Weight Loss Secrets

1. No carb isn’t the answer
Lowering your carbs is likely beneficial but avoiding carbohydrates all together is unhealthy and unrealistic. Aim to have 30-40% of your calories come from carbohydrates. Make your grains whole and/or sprouted. If you are in a situation that you are unsure if an item is whole, don’t eat it.
2. Protein is not a magical nutrient
No more than 30% of your calories should come from protein. If more than this amount is consumed on a long term basis, your liver will be stressed and you will likely see this in a blood test. In addition, more than this is not beneficial for weight loss, fat loss, muscle gain or energy improvement.water_drinking
3. Chug 20 ounces of water upon waking
Get out of bed. Go to the restroom. Chug your water. Continue with your
morning routine. You will be amazed at the energy, appetite control and reduced brain fog you will have throughout your day.
4. Drink half your body weight in ounces of water, minimum
Get a reusable 32 ounce bottle and calculate how many total bottles you need in a day. Set a daily time line in which it needs to be consumed. For example: two in the morning before lunch (including the water you drink upon waking) and one after lunch before
dinner. Workout water doesn’t count.
5. Never twice in one day or two days in a row
This is Kristin’s Rule of Two that will help you live a lifestyle of guilt-free balance. Use this rule to apply to any part of your healthy lifestyle: portions, unhealthy choices, alcohol, not meeting water goals or not exercising. If you choose something unhealthy at lunch, no treat later in the day. Stay on track the rest of your day and the following day. If you drink alcohol one night, the next day needs to be right on track with water, food and exercise.
6. Think Before You Eat
Take thirty seconds to think about the food before you eat it. Do this with all foods: apples, cucumbers, cookies, alcohol, pasta, etc. Ask yourself 1) how will I feel after I eat this? 2) will this help me reach my goal? This will allow you to attach positive emotions to healthy foods and negative emotions to unhealthy foods, allowing for better control of mind over matter.
7. Eat a minimum of three different veggies per day
We think vegetables are challenging because they are inconvenient. Most veggies need to be chopped, sliced, cooked or dunked in order to taste good. Wrong! Think of the veggies that truly need nothing. Bell peppers, cucumbers, carrots…these need zero preparation. No excuses!
8. Eat every three hours
This is true for most (but not all) people. After four hours, most of us get a dip in blood sugar, then we start to feel the slight signs of low blood sugar and we end up overeating at some point. On the other hand, eating every two hours is likely too close. We never allow our body to be in a “fed” state. This is important for basic metabolism and basic human instinct. It is a good thing to feel a slight bit of hunger, but not a slight bit of low blood sugar. Every time you eat, choose a produce and a protein or healthy fat or fiber.
9. Fruit is not preventing you from losing weight
Choose two per day. I frequently hear that people avoid fruit because of the sugar content. Fruit isn’t the problem and consuming the right amount isn’t preventing you from hitting your health goals.
10. Consistent, daily exercise is a must
There is a big difference between an active lifestyle and exercise and we need both. An active lifestyle is taking the stairs, walking the dog, taking a leisurely bike ride on the Highline Canal or even a nice family hike. Exercise is an organized workout in which your heart rate is elevated for a period of time and is moderate to challenging in intensity for
the time frame you have chosen. These are a few of my biggest secrets! If you need individual help or have questions, please let me know!

Kristin Burgess, Registered Dietitian

The Gamification of Exercise

An example of the current gamification trend is Performance IQ in our cycling classes. By displaying your work on a screen, the instructor can create challenges in class to get more out of each participant, you can view your current level of work in real time and the data is a great motivator! The popular device fitbit™ records movement and counts steps to motivate the individual to move more and sit less.

GATC is introducing another gamification device to our members in MYZONE! This activity tracker/ heart rate monitor records all your workouts and assigns points for your effort and workout. Based on your average heart rate, the device calculates yimages---photos_iphone-mockup-2_800x534our effort level and minutes of activity to assign you MEPs (MYZONE Effort Points.) Those MEPs are then used in challenges to track who is leading, individually or on a team.

Gamification of exercise is more than a screen displaying your output; it is a way to connect with other participants to have fun while staying active. By creating challenges on an app or in social media, people can see where they rank in a challenge and how their effort has elevated their team. These results can be shared on social media and can be viewed by your fellow team mates, holding you accountable for working out and staying consistent. By participating in contests based on your activity and effort, your workouts are more consistent and fun! We are using MYZONE this year for our 2017 Fitness Challenge to help you be accountable and help you achieve your goals.

Accountability and consistency are important keys to attaining the results you’re looking for, but adding FUN to your workouts is important too!

Vic Spatola, Director of Personal Training

Should I Avoid Gluten?

What is gluten? People say it’s bad, so should I avoid it and what are good alternatives?  Kristin Burgess, RD will answer all of your questions about this grain.

What is gluten?gluten
Gluten is a protein found in wheat, barley, rye and possibly oats.

What foods contain Gluten?
Any product made with wheat, barley, rye, and oats. Gluten is also used as a food additive to thicken various products. For this purpose, gluten is found in many unexpected foods such as ketchup.

What starches do not contain gluten?
Corn, brown rice, potatoes, amaranth, arrowroot, millet, gluten-free oats, quinoa and nut flours. Many believe that one may consume sprouted grains (including sprouted wheat) while following a gluten-free diet. I suggest trying a small amount (one slice of sprouted bread) and see if any side effects occur. Research shows that oats are gluten free, but they do contain a protein called avenin that has a similar structure to gluten.  When dealing with celiac disease, talk to your doctor about consuming oats.

Should I avoid gluten?
Not unless you have celiac. It is best to limit gluten and include many different grains in your diet, besides wheat. The problem with gluten is that too much is consumed; bread, crackers, bars, tortillas, chips, cereals, pasta, etc. Instead of whole wheat bread, choose sprouted grain bread. Instead of whole grain pasta, choose gluten free pasta (not because there is magic in gluten free pasta but to get a variety of grains in your diet). In addition, add more fruit, vegetables and nuts to your diet.

How do I choose products and cook gluten-free?

  • Read food labels and look not only for the words “gluten free” but also read the ingredient list for any gluten-containing starches such as wheat, barley and rye. Never assume a product is gluten free.
  • Any alternative flour (almond flour, brown rice, etc) can be substituted into a recipe.
  • Most grocery stores have a section for gluten-free breads, cereals, bars, pasta, etc.

Are you looking to eat healthier and feel more energized from your diet? Try LEAN, this six-week program to help you eat better and look better at the same time. Contact Kristin Burgess at 303.770.2582 x382 to learn more.

Brittany Warly, How Cross-Training inspired this Champion

Brittany Warly is just one example that membership at Greenwood can lead to great things. On April 22, she helped her team, University of Colorado Boulder Triathlon Team, win their seventh consecutive national title and won her first individual USA Triathlon national title. She qualified for the World University Championships and will be representing the USA this August in Switzerland.

Tbritwarly5he 23 year old GATC member has even bigger plans as a professional athlete. She will train with the elite team PEAK Multisport at the US Olympic Training Center. Warly has been training under the guidance of Ken Axford (2015 USAT Development Coach of the Year) since she first started the sport four years ago. Her first elite race will be the CAMTRI U23 Sprint Championships in Des Moines on July 9.

Brittany and her three sisters practically grew up at Greenwood. David Solsberg and Dorothy Warly created opportunities for all of their daughters to explore a variety of athletics at Greenwood. At age 4, the triplets (Alexa, Brittany, Caroline) could be found on the tennis courts with Peggy Bernardis, while the eldest Danielle was pursuing musical theater and the arts.

I discovered my love for fitness at Greenwood. My parents gave each of us unlimited opportunities to discover our passion for a sport. We learned how to swim and play tennis. We did kick boxing, Tae Kwon Do and britwarly4participated in many Kid’s Club activities. Yoga was something I picked up in high school and as I got older I learned to appreciate it more and more. I still practice in the midst of my competitive training schedule.

The fire and love of competitive training and workouts captured Brittany more than any of her other sisters. As a teenager (with the support of her mother traveling with her) she moved to Palm Springs, California to be part of a prestigious tennis academy run by Jose Higueras (former French Open semifinalist), followed by a move to Florida to train with the Hungarian federation national coach, Nandor Veres. For more about Brittany’s challenges in this phase of her life you can read this Rise and Grind article online.

Brittany returned home to Colorado while still in high school. She says: “As I grew older, I started to question what my real motivations [for playing tennis] were and I began to feel the desire of living a normal teenage life.” Exhausted from traveling to tournaments week after week while being a full-time student at Cherry Creek High School, she came down with mononucleosis.

While recovering from mono, Greenwood was the most positive part of my day. I did yoga during this time, a little swimming and had my introduction to triathlon training. I always felt better when I left GATC. The people at the club are like family to me. I would see the same people there on a daily basis, which was comforting.

My good friend Sonja Wieck and Jessica Vitcenda, (a mother of a HS Classmate) took me under their wing and introduced me to the Masters swimming group.  I was in the slowest lane at first, but now I am in one of the fastest lanes. I felt so included even though most of the Masters swimmers were adults. The coaches were so willing to help me. That summer I competed in Stroke and Stride, Aquaman (a 750m swim and 5K run). I used this for cross training for tennis. I did my first triathlon shortly after and was hooked.

Brittany started college with a Division I tennis scholarship at Santa Clara University, but tennis just wasn’t where her heart was anymore. She switched to CU Boulder to finish her Mechanical Engineering degree while competing with the collegiate triathlon team. Competing for the CU Boulder Triathlon Team was by far the most positive experience in my collegiate career and I am so glad I made the choice to transfer. My best friends to this day come from that team. We are competitive, but we uplift each other.
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Why did she select engineering?  I was always good at math and science. It seemed the perfect route for me as a type A, hard worker. We sisters all were at the top of our class – Alexa in civil engineering and applied math, Caroline in bio and chemical engineering. My older sister Danielle is a lawyer in Grand Junction. It is safe to say that my family is pretty darn academic.

Greenwood is still my GoTo training gym in the Denver area. When I used to come home from school on the weekends at CU Boulder I would work out at GATC.  Now I come to GATC when I come home from Colorado Springs. Mike Keirns, head physical therapist at GATC, has known me since I was 11 or 12. When I had a bad bike accident last July, Mike was the first doctor I approached. He knows me well and knew what my body could withstand; he gave me hope that I would recover fully and get back to competing. Now I am in my first pro-season, training around four hours/day.  I enjoy yoga, playing the piano and singing.  I also love writing and I have gotten a lot of encouragement and interest on my blog posts .

Brittany recognizes the support of her parents and sisters for her unusual teenage years. My mother practically had a full-time job traveling with me, even spending holidays on the road with me. My father (a radiologist) and sisters supported both my mother and me in making my training and competing possible.

There is no secret pill. There are days when I don’t want to train and I need to remind myself of the bigger picture; I am doing this sport because I love it and I enjoy meeting new people. I am a very social person and I have found my love with the endurance sports family; I feel I fit right into this community. Everyday I am proving to myself I am stronger. I can withstand more than I ever think. It is honest hard work seeking the next improvement always that encourages me to keep pushing. When I hit those moments in training or in a race when time ceases to exist and I’m “in the zone”, it is a spiritual experience that makes this all worth it. Fitness has really been the most balancing force in my life, and for that I am truly grateful.

Stay in touch by following Brittany on her ongoing journey through her blog, or social media Instagram: @bwarly,
 Twitter: @brittanywarly3.

Choose a heart healthy path…

 

blogpath3Heart health could be the most important physical attribute of all. A healthy heart feeds oxygenated blood to every muscle, every organ and every cell in your body. So what is the best way to ensure you have a healthy heart? The most obvious way to improve heart health is to simply be active.

According to the American Heart Association, you should get at least 30 minutes of moderate to intense exercise most days, if not every day for optimal heart health. We can all find 30 minutes in our busy schedules to dedicate to our heart. A 30 minute walk/run through your neighborhood will not only get your heart pumping but could be just the ticket to clear your mind, stimulate positive ideas and allow you to take in some Vitamin D from the sun.

All activity is beneficial. You only have one heart – take care of it, choose to be active and you will thrive in areas beyond heart health. Aerobic exercise like swimming, biking, or use of cardio equipment will strengthen the heart and lungs by improving the body’s ability to utilize oxygen. The stronger your heart the more efficient it is at pumping blood to the rest of the body and eliminating toxins. Yoga, deep breathing and other stress reducing activities help lower blood pressure and bring more oxygen to all areas of the body as well. If that isn’t enough motivation to get moving, I’m not sure what is!

Hate cardio activity? Yoga not your thing? Prefer to lift weights? That’s okay too because even anaerobic activities like strength training and high intensity interval training teach the body to become efficient at creating energy and recovering from bursts of energy output. Strength training will increase your heart rate while creating both muscle strength and muscle density. Increasing muscle strength and muscle density increases your metabolism and strengthens the immune system. Schedule your daily workout and vary your activities and you will improve your heart health and chances for a longer, healthier life. With all the options available to you, finding something to do for at least 30 minutes per day should be easy. Be creative. Use the stairs in your home if all else fails. I’m confident you’ll find something fun to do it in a heartbeat!

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Corporate Executives Capitalize Upon the Benefits of Exercise

Are you a corporate executive or manager striving to increase productivity, improve your bottom line and attract high-achieving employees? Start wbusinessDSC_0415ith investing in employee wellness, setting a personal example and encouraging employees to take the time to work out. These are just three important ways that executives can capitalize upon the benefits of exercise for themselves, their employees and ultimately their company.

Research continues to support the fact that fit employees are less likely to get sick thereby lowering health care costs. Employees who take the time to work out have more energy, exude positive attitudes at work, are typically more productive and can handle stressful situations more effectively. Since those who exercise tend to set physical goals they most likely know how to set professional goals as well and will systematically put processes in place to achieve those goals and won’t stop until they do. Finding employees who have these qualities is essential. Why not partner with your local health club like Greenwood Athletic and Tennis Club in Greenwood Village, CO to customize discounts for your employees or better yet, subsidize those memberships to encourage greater participation.

As a leader, every corporate executive should set an example that health and wellness is critical. When corporate executives provide an example to their employees, employees follow suit. Setting time aside to ensure they are fit and healthy will show that they value the same in their employees. Executives who do so will exude the personal benefits of a healthier, stronger, more energetic, positive leader; one who can handle whatever challenges come their way. This will help employees want to do the same and in doing so become the best, most productive employee they can be. Employees who miss less work, have more energy, are more productive, handle stress more effectively, and are able to set and achieve goals will ultimately benefit the company’s bottom line.  Additionally, employees want to maintain balance between their personal, physical and professional lives. Wisely supporting and encouraging them to do so will reap huge benefits to everyone involved; the company, the employee and their families.
Other statistics that show how corporate executives capitalize upon the benefits of exercise are shown below.  Wellness Proposals, a corporate wellness consulting company recently published the following:

  • Employees who exercise regularly and lead healthy life styles incur 31% lower health care costs than employees who live sedentary, unhealthy lifestyles.
  • Almost 50% of medical costs are incurred due to illnesses that can be avoided with small life-style changes.
  • The typical ROI on corporate wellness investment tends to be about $4 to $5 saved for every dollar spent
  • Make the investment in your company. The benefits are substantial and far outweigh the costs.

By Sheri Warren, Personal Trainer, Member Coach and Director of Sales and Retention

Consistency is the Key!

Speak to a variety of fitness professionals about the best way to achieve fitness results and you will get a variety of answers. Let’s face it, there are a variety of ways to improve your health and a variety of workout programs to improve your waistline. The key to actually achieving those results however is one they will all agree upon; consistency! Consistency is critical to obtaining long term, recognizable and sustainSherriWarren and Hollyable results; results that you can see and results you can feel. So make a daily appointment with yourself to take spin class on Monday, workout with your friend on Tuesday, hike with the dog on Wednesday, meet with your trainer on Thursday and take Yoga on Friday. Doing so will do more than decrease your waistline.

Consistent exercise keeps your blood pressure and cholesterol in check, stimulates the mind, shapes and strengthens muscles, tendons and bones, leads to a general feeling of well being, has been shown to increase productivity in other areas of your life and may even help to ensure deeper relationships with the important people in your life. Consistent exercisers tend to live longer, healthier lives, deal more effectively with stressful circumstances and having a more positive outlook on life. Who wouldn’t sign up for that?  Create a written plan or enlist the help of a fitness professional to write one for you, then schedule each fitness appointment in your calendar. Doing so will greatly increase the likelihood that you will stick to your plan. Relying on whether you “feel” like exercising on a daily basis never works. Feelings change but the truth that consistency is the key will remain true whether you feel like moving or not.

Sticking to a written plan that requires consistent exercise allows your body to respond appropriately and the results will follow. Seeing the physical changes and experiencing the emotional changes in overall well-being reinforces your desire to continue with the plan. So go to the club, attend that class and set an alarm for Boot Camp and watch how the wonderful habit of consistently creates the results you’ve been looking for.

By Sheri Warren, Personal Trainer, Member Coach and Retention Manager

10 Essential Tools for Fitness Success

Equip yourself for success with these ten essential tools and virtually guarantee major improvements in energy, strength, health and overall well-being. The good news is that you can find all 10 of these essential tools right here at Greenwood. And if you are not sure how to use any of the following, feel free to ask myself or one of our nationally certified personal trainers. We would be happy to help!

  1. Workout partner (or two!) Studies prove that those who work out with a friend or LowResDSC_6968co-worker are much more likely to achieve their goals and stay consistent with their workout schedule. Call it positive peer pressure but accountability works and consistency improves the effectiveness and speed with which goals are achieved.
  2. Fitness App or Wearable Device One of the industry’s top fitness trends, use of a wearable fitness tracking device like a heart rate monitor, FitBit or use of a Fitness App like MyFitnessPal. Each of these tools are designed to help track the real numbers and keep you aware of exactly how hard you are working or how many calories are expended and taken in each day. The addition of Performance IQ in our spinning classes is another great fitness tool to keep you on track.
  3. SMART plan To achieve any goal you have to have a plan. Just like business plans, your fitness plan should be SMART too. SMART stands for Specific, Measureable, Achievable, Relevant and Time Bound. Specific – schedule specific workouts (strength day, 45 minutes of cardio, yoga class) as appointments in your calendar. Measureable – i.e., determine your current body composition and then track improvements in lean muscle mass and decreases in body fat %. Achievable – set yourself up for success by ensuring your workout plan, while essential, also fits into your life. Relevant – choose workouts that support and lead to accomplishing your overall fitness goals. Time Bound – register for a 5K or ½ marathon, determining a certain weight loss or gain by a special event or date then work backwards from there to set smaller achievable markers to track your progress by.
  4. Water:  One of the most overlooked and easiest tools to ensure improvements in health and performance is the water bottle. Purchase a reusable one like the Greenwood water bottles available at the Service Desk and you’ll be much more apt to have it with you throughout the day. The brain consists of 90% water so when it is deprived of what it needs it does not function well, often leading to headaches, fatigue and even migraines. Proper hydration helps you think better, be more alert and more concentrated. Water supports your metabolism, transports nutrients and oxygen to cells, protects and moisturizes joints, eliminates toxins including the by-products of fat breakdown and provides more energy to your body than caffeine.
  5. Foam Roller: Think of this as personal massage and the best preventer of injury due to overuse and tightness that there is. Foam Rollers are located in the weight room so inquire with a personal trainer or check out YouTube to find out exactly how to use this tool to maintain healthy, flexible, pain free muscles and tendons.
  6. BOSU or other balance stability tools.  Use of tools like the BOSU or balance discs to improve balance, strength, stability and sports performance provide just the right amount of challenge and variety to your workouts. Ask a trainer, go to the BOSU website for exercises or YouTube videos for additional guidance.
  7. Gliding Discs/Tubing: Perfect for those who travel or have limited space at home to workout, exercise bands, tubing and gliding discs provide you the opportunity to work every major muscle group and more.
  8. Positive Attitude: Whether you are someone who looks forward to their daily workouts or not, we all need a positive attitude and understanding of our personal WHY for doing this. Remember that you always feel better after you’ve completed a workout, usually even more so when you almost talked yourself out of it. No matter how you look at it, exercise is beneficial and the sacrifice of time and energy is always worth it!
  9. Qualified Personal Trainer: Invest in the expertise of a qualified personal trainer to ensure the time spent working out is effective, safe and specific to what you are trying to accomplish. Plus, the right personal trainer should also provide the extra motivation you need to push yourself further than you might on your own.
  10. Health Club Membership:  Greenwood Athletic and Tennis Club is just the place for you to create a fit, healthy, strong physique. Here you’ll find every sort of small group studio environment under one roof! With over 130 complimentary classes like Yoga, Spinning, Body Pump, Insanity, strength training and Pilates equipment, programming like Indoor or Outdoor Bootcamps, sports performance and body shaping options, plus the social connections made with like-minded people are perfect for increasing your chances of success.

By Sheri Warren, Personal Trainer, Member Coach and Director of Sales and Retention

Seven Basics for Fitness

spinThe reason we exist at GATC is for the honor of positively impacting people’s lives. We offer over 130 group fitness classes each week as part of your membership. The types of classes are thoughtfully chosen, the instructors are carefully recruited and the class times are strategically placed with the goal of providing you with the best selection of classes offered at the optimal times that cater to a wide variety of interests and provide ample opportunity for achieving results.

On an average day, approximately 1500 people check into the club. Roughly 30% of those check-ins, or 450 people, attend a group fitness class. So how can you optimize your membership utilizing group fitness to achieve your fitness goals? In this “results-focused” issue, I’m offering Seven Basics for Fitness.

FIND SOMETHING YOU ENJOY AND DO IT
If you’re not having fun or being challenged with your workout, it’s easy to lose interest. Instead of dreading the treadmill, consider one of our many other options. With a nice balance of strength, cardio, balance and flexibility classes to choose from each week, there is great opportunity to find your new favorite. Take advantage of our shorter classes that can be done in combination (ex. Cardiovascular Intervals and CXWORX). If you would like some assistance, we offer complimentary Member Coach services or I’m always happy to help. When you find what you enjoy, you’re more likely to stay consistent and see better results.

SET GOALS
Maybe you want to avoid holiday weight gain, fit into a certain dress size, decrease your body fat percentage, cut your mile time, or set a new lifting PR. Map out your plan of attack setting both short-term (30-day) and long-term (three-six months) goals. That plan will help you stay focused and on the path to success. Share your goals with your group fitness instructor so they can help encourage you and keep you accountable.

DRINK ENOUGH WATER
GATC Registered Dietitian and Personal Trainer, Kristin Burgess, recommends drinking half your body weight in ounces every day. This is on top of replenishing fluids lost during your workout. While the reminder to drink water may sound unnecessary and obvious, it is essential to your health.

EAT WELL
No training regimen is complete without the complement of good nutrition. Make sure you eat a consistently well-balanced diet. Dedication to both your training and your nutrition will offer the best results.

GET SUFFICIENT SLEEP
Rest is crucial to our fat-loss and muscle-building goals. Lack of sleep raises cortisol levels and hampers proper recovery. Exercise places stress on your body, and it’s your body’s ability to respond to and rebuild from this stress that creates growth, results and body improvement. This is why nutrition and recovery are essential to achieving your fitness goals.

MIX IT UP
Many dedicated gym-goers fall into a workout rut. Break out of boredom by challenging yourself in new ways. Try new movements, set aside the dumbbells in favor of a barbell or cables, or grab a buddy and try a class. Don’t just set up camp at your usual corner or elliptical. If you are bored with your workouts, chances are your body is, too. Make some changes for a new challenge leading to new results.

STAY CONSISTENT
None of this information will be of much value if it’s not done consistently. No matter your goal, consistent efforts are rewarded with hard-earned results!

Andrea Morris, Director of Group Fitness

KEYS TO RESULTS: WORKOUT HARD, EAT WISELY AND REPEAT

The fitness industry and society routinely come up with “magic bullets.” Whether it is a program, class or product, the promoters say this is the key for people to lose weight and achieve the body they want. In my opinion, they are full of it. The only path to results is by following these five steps:

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WORKOUT HARD – Whether it is a cardiovascular session or a weight lifting routine, you need to do it intensely enough to break a sweat and feel very fatigued. Often, I see people doing cardio, going through the motions and barely breaking a sweat or breathing hard. The same for lifting- I often see people pick up weights, do an exercise and then put them down and look no more fatigued than as if they were chewing gum. It’s called a workout for a reason people! Sweat, push yourself and feel a little sore the next day.

STOP EATING SO MUCH – Most people say they eat healthy and yet they are overweight. There are three possible explanations for this: either you have a hormonal dysfunction (12% of the total US population has this), you think you eat healthy food but actually do not, or you eat healthy but eat too much. Diet is 70% of the weight loss equation. If you consistently drop your caloric intake, make everything you eat nutritionally relevant and eat a variety of different foods, you can actually achieve weight loss that is long-term and healthy.

HAVE FUN – Try different activities that get you moving. Learn to love to make your body move in different ways. Have fun and involve the family. The more you are around people who are active, the more you become active.

BE CONSISTENT YEAR ROUND – Many people get in shape in January and lose momentum by April. Then they fall back into destructive habits that counteract results. Try this; never let more than 48 hour pass before you exercise intensely. Keep that rule and you will see a dramatic difference in yourself.

DON’T BE AFRAID TO ASK FOR HELP – Whether it is a trainer, neighbor, friend or spouse- ask for help to become or stay active. Again, the more you associate with active people, the more active you will become. Don’t be afraid to ask a professional for help in achieving your goals. Everyone needs a coach to help them in a sport, the same goes for fitness.

AGAIN, eat less but healthy food, be active intensely, have fun with it, be social and ask for help once and awhile. Repeat this prescription every day and watch the results.

For more help with your fitness goals, visit the GATC Personal Training page and for nutrition information, the GATC Nutrition Services page.

Vic Spatola, Director of Personal Training