fitness goals – Infinite Life Fitness

…Fitness Hacks!…

If you are like me, each day can be chaotic and full of activities from the time that I wake up until I jump into bed at nigh. There are always small things that can be done to help our busy lives run a little smoother. This can be more helpful for those who say that “they are too busy” to workout or just have a bad habit of forgetting things that are needed to go workout (leading to another reason why people make excuses to get out of working out).

Throw out junk food

This is something that I help practice with my clients. Is there a need for a jumbo box of Twinkies or king size package of candy bars? Sure, your kids or significant other may enjoy these treats. If there is no reason to have them at your house limit how many of these kinds of food you have around. It will help by not tempting you to want to eat those things. If you do have to have them at home try to keep them in a hard to reach place or have them hidden so you can not find them. Until you can create your own will power to stay away from those things getting help from those around you can help you to become successful with reaching your health goals.

Have a box of food that you are trying to get out of your house? Instead of throwing it away consider donating it to a local school or food bank!

Is your favorite show on tonight? Watch it WHILE you workout

This is a trick that I personally use and I tell ALL of my clients to use. If you have 1-3 shows that you watch each week plan your cardio time DURING those shoes. You can be on the cardio equipment and not miss your favorite episode. It will also allow you to kill two birds with one stone!

Pack a bag

Each night before I go to bed I try to get everything ready for the next day. This includes my workout clothes. Getting them together allows me to double check that I have everything needed so I wont forget anything. I will place my gym bag near the door so I will not forget it when I leave in the morning. I also keep a small “emergency fitness bag” in my trunk. This bag has the following: ear buds (because I am always losing or forgetting mine at home), socks (you never know when you forget to grab some when you wear flip flops or tights to work), sports bra (I bought a spare sports bra and keep it in the bag because sometimes all of my workout clothes are in the washer/dryer and I need one), hair ties, and an empty water bottle. Make sure to add anything that you typically forget.

You can also follow this trip to save you space if you have to pack your gym clothes in a small bag or purse:

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Plan ahead!

Make sure to PLAN the days you want to workout AND what you want to do on those days. Consider your workout time an important meeting that you have set with yourself. If you have meetings for work or for other hobbies you are doing, do you plan your day/schedule around those meetings so you can attend them? Treat your gym session just as you would treat any other meeting you will schedule.

DRINK MORE WATER!

It is clear that most people are not drinking enough water. You want to make sure that you are allowing your body to get the hydration it needs! Here is a great trick that I teach my clients to use to help them drink more water:

Take time to recover!

Although some people enjoy working out 7 days a week, it is also recommended that you allow your body to have time to recover. This is a great time to stretch and just let your body heal! Ice packs and self heating ointment can be great things to use to help you recover. Here are some at-home remedies that you can try on your own:

Set realistic goals!

This is probably one of the most common mistakes. You have to set a goal that will be reachable in a realistic amount of time. If you set goals that are hard/impossible to obtain this could contribute to you not reaching your goals. Start with a smaller goal and then gradually work towards that (adding other small goals along the way).

October 19, 2016/by admin

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Wait, you did what?!?

My name is Jennifer and I have had the opportunity to know Stephanie for my entire life (literally for all 25 years, she is my big sister you know). I have always struggled with my weight and never seemed to be able to get it under control no matter how much dieting or exercise I did.

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About a year ago I decided to start working with the Center for Weight Control at St. Elizabeth’s Hospital in Boston, MA. This was one of the best and scariest decisions of my life. At the Center, they specialize in various bariatric surgeries for people struggling with weight loss. After many hours of soul searching and research, I decided to go through with the surgery. I had the gastric sleeve operation on July 25, 2016. This surgery consists of removing a large part of the stomach (about 80% of it) and creating a food pouch that is the size of a small banana.

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I am still at the very early stages of recovery, but I wanted to document this monumental event in my life. I have asked Stephanie if I could chronicle my weight loss journey on her blog as she has a wide readership and provides excellent sources of recipes and workouts that are fit for anyone.

I know that there are many people out there who struggle with the “traditional” forms of weight loss. I want you to know that you are not alone and that there are options for you. Yes, I did get weight loss surgery. No, I did not take the easy way out. It has been a complete lifestyle change. It took me a lot of time to decide that this was the right path for me. Weight loss surgery is not an automatic fix to every weight issue that I have. Instead, it is another tool that can be used to help you reach your ideal weight. I hope you will follow my journey as I try to navigate through the world with a different outlook on food and nutrition. I am also working with trainer Stephanie in order to incorporate workouts into my routine that will aid with the speed and consistency of my weight loss. If you have any questions for me specifically or about the surgery in general feel free to post in the comments below and I will answer them to the best of my ability.

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Check back to her some background about my struggles with weight and the process that you go through in order to prepare for the surgery.

~Jennifer~

Follow Jennifer’s story HERE on Infinite Life Fitness. You can also follow her on Instagram @jen_n_juice13

August 11, 2016/4 Comments/by Jennifer McGrew

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…Being True To You!…

Discipline is the bridge between goals and accomplishment.

As with many things, most people like to get in the habit of doing things for a small period of time and then reverting back to their natural ways. This can be associated with health trends or any other goals that people may set as their resolution(s).

What are some typical goals?

get fit
save money
drink less
eat healthier
learn something new
and the list goes on…

Why not set some of these goals as lifelong goals that you can adapt as apart of your everyday lifestyle?

A goal that you set should be something that can be obtainable. For example, say that you want to lose 5 lbs. Yes, losing 5 lbs is a great goal BUT why not also try to get in the habit of eating healthy and adopting a healthy lifestyle.

Losing 5 lbs should be a short term goals. The long term goal is to lose 5 lbs and KEEP those 5lbs from coming back. That will require you to create a lifestyle that will allow you to lose the weight as well as keep it off. In the mean time you may be able to lose more than the 5lbs that you wanted to lose!

I teach my clients to look at the big picture. Yes, small goals are great BUT what are those small goals leading to? Create big goals that you can slowly work towards. Those big goals should allow you to create the building blocks to reach your small goals and also accomplish your main goal.

Best advice: be realistic! I feel that a lot of people want to achieve their goals in a small amount of time. Or, they have a lot going on which allows them to easily get distracted from wanting to obtain their goals. Yes, you can indeed lose all the weight you would like BUT the time frame is what can be a hard thing to solidify. It may take you longer and you may lose it sooner than you anticipate. Regardless do not get discouraged and keep your eyes set on the big picture and your main goal. TO BECOME HEALTHY, FIT, AND HAPPY!

May 4, 2015/by admin

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…5 Minute Squat Challenge…

I saw this challenge by one of my favorite fitness gurus CT Fletcher.

He challenged people to put some weight on…and just squat….for 5 minutes…. NON STOP!

TALK.ABAOUT.A.BURN!!!!

I of course wanted to do my squat challenge with a twist. I added some weight to my ruck sack and started squatting. Let me tell you…when I was done, I had to sit down and relax for a few minutes before I could stand up again. I felt a deep and throbbing burn minutes event after I was done with the squats.

Let me break it down for you…

SQUATS:

There are various ways to perform a squat. You can do a front squat, regular back squat, sumo squat, pistol squat, siff squat, dumbbell squat, plate squat, goblet squats, squat jumps, any many more.

The benefits to squatting and produce chiseled and nicely sculpted legs and glutes (also known as your BUTT!). When you squat (or lift weights in general) your body will release hormones that will aid in muscle growth. The hormones are then circulated through your body which can then lead to the building and development of other parts of your body. So in an essence, squatting promotes a full body workout if done correctly. Squatting can help to also promote core strength via strengthening your core and back. It can also help to improve your balance, along with various other benefits.

Squatting is a great exercise for you to incorporate into your weight lifting routine. BUT BE CAUTIOUS! You would want to seek the guidance of a health care professional when attempting to do this. You do not want to improperly do these exercises as it can result in injuries.

So this is what I challenge YOU to do.

Ruck up…and SQUAT! Squat steady, slow, and deep for 5 straight minutes. See how well you are able to maintain your composure throughout this 5 minute exercise. I would suggest doing this at the end of your scheduled leg day lifting routine. Trust me…

January 31, 2015/by admin

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…Fitness: One Step At a Time…

The first step to reaching your goals is acknowledging that there needs to be a change. You need to realize that your current habits and life style are not healthy for you (and possibly not healthy for your family). Why do you want to get more active? Why do you want to lose additional weight? Your answer to those questions should be to improve your overall lifestyle. Investing in your health NOW can help you to sustain a healthy and active lifestyle when you are older. People who remain active at an older age tend to have less health problems and remain mobile for longer than most elderly people.

Start one step at a time:

The best way is to slowly start to incorporate healthy habits into your life. For example try to add things week by week…or bi-weekly. For the next two weeks try to drink more water….cook your own lunch instead of ordering fast food…walking or biking to work instead of driving…taking the stairs instead of the elevator. Then you can add more things (and you can also possibly include a friend or get your family involved!) Try to walk for a certain amount of time when you get home in the evening. Do a workout routine while you watch your favorite shows (and take a water break when the commercials come on). Getting into a routine can be easy if you incorporate healthy activities with your current routine!

No Gym? No Problem:

You do not have to be a member of a gym to start working towards your goals. You can find numerous at home workouts that can be done. You can use common house hold items as weights (such as gallon water jugs, filling backpacks with rocks or sand, stairs, etc.). People are unaware of all of the resources that they already have at home that they do not have to go and purchase!

Eating is the main battle:

Get your eating habits on track and the inches and weight will start to melt away!! It is amazing how many people are eating improperly! And truthfully, a lot of people are not eating ENOUGH food! YES YOU NEED FOOD to fuel your body and to help you shed that extra weight. If you are not eating enough it can hinder or halt weight loss. Try to eat more protein and balance your diet with fresh fruits and vegetables.

In reality it will take 6-8 weeks before you can start to see results. So the other key to success is to stay persistent and BE PATIENT! It will take time!!! Find things that will keep you motivated. Try to find mini goals to obtain throughout your whole journey. The more fun you have with your journey the less stressful it will be!

January 12, 2015/by admin

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… Time to get ready for the summer…

Christmas has come and gone. You have had the chance to relax with your loved ones. You also had the chance to enjoy some good home cooked meals (and desserts!). So as 2015 quickly gets here, you should get ready to start working towards your health and fitness goals.

Like most people, I am sure that you may have started to create a list of things to accomplish in 2015. Instead of making 30…60…90 day mini challenges try to strive for LIFESTYLE changes that will be beneficial for you and your family.

You can try things such as:

cooking more meals at home
limiting how many meals you eat out at food establishments
planning the meals you will eat when you do go out to eat
finding a facility that will accommodate your workout routine and fitness goals
trying to improve your overall eating and drinking habits (healthy snacks and drinking more water)
setting REALISTIC goals to achieve (like losing 1-3 lbs a week…preparing to participate in an athletic activity at a certain time later in the year)

Another important thing to also find is a good support system. You have to have people around you that will help you stay on track and to help you stay accountable for your goals. You can create this group with friends who have similar goals or you can ask your family. These people can be a form or motivation and encouragement for you on the days it is hard for you to stay focused on your goals. There will be days that you will want to give in and give up. But, you have to remember why you want to achieve these goals and find ways to stay motivated and on track with what you want to do.

I am BIG on rewarding the efforts of friends and clients who reach their goals. If it is something small or simple, any prize can help you to stay enthusiastic and motivated about working towards your goal. You can ask family or friends to contribute to your goals. Every time you lose a pound or an inch towards your goals, they can put a dollar (or pledge something else) for you to have when you start to reach your other goals. Lose 15 lbs, have your family or friends take you out to your favorite place to eat. Lose 30 lbs have your family or friends take you to buy a new shirt or pair of pants. Reach your overall goal and reward yourself with a new pair of shoes or new clothes (that will fit your newly sculpted body 😉 ).

There are so many things that you can do that can help you to stay on track with what you want to achieve. The hardest part will be to plan everything out. But once you get started, it may be hard to get you to stop!

Stay dedicated. Stay motivated. And keep striving for success!

December 28, 2014/2 Comments/by admin

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…Goal Setting: Being realistic and staying motivated…

When I sit down and initially meet with a client, one of the first questions I ask them is:

Can you tell me three main objectives you would like to achieve while working with me?

Can you tell me three small goals that you would like to achieve while working towards your major goals?

Realistically getting healthy and fit is an overall lifestyle overhaul. You have to change the way you think, the way you live, you have to change your overall outlook on how you see yourself and how you approach each and every day.

Overall your goal should be to obtain a healthy lifestyle. You should want to lose weight, lose inches, but most importantly you should want to learn how to live and sustain a healthy lifestyle.

Getting healthy and fit is not intended to be a quick fix. It should not just be a 30…60…90 day challenge for you to participate in and once that timeline has gone by you go back to your old habits. The goal should be to utilize your time to properly learn how to eat healthy, how to create a fitness schedule that works for your lifestyle, and learn how to balance your life/family/work obligations while working towards your goals.

Yes it is a great goal to start off wanting to lose 5…10…20 pounds. But once you lose that weight what is next? You just give up because you reached your goal? While those are great goals those should be classified as SHORT term goals. Your long-term goal should be to learn to keep that weight off while continuing to live a health and active lifestyle.

Other goals to consider adding to your list:

Learning to prepare healthy meals for you and your family. [This includes techniques that allow you to prepare meals for you to have throughout the week to help keep you on track and less likely to get tempted to just go and grab something at your local fast food place]
Creating your own workouts (and possibly your family). [This can range from scheduling active outings for you and your family, signing up for group classes at a fitness facility, hiring a trainer to help you and then learning to develop your own routine. There are various avenues that can be taken to help you with this goal.]
Learning to focus NOT on the scale but on your overall health. Your health should NOT be measured by the number that is on the scale. [While working towards your goals it is important to look at other variables such as your body measurements or how you look/feel to help you measure your progress. ]
Working towards building a stronger person INSIDE and OUT. [While on your fitness journey you should aim work on all aspects of your being not just the physical aspect. Some people seek to also doing more volunteer work or even working on broken relationships with friends/family members. You can also work on your own emotional relationship with yourself or your spiritual relationship.]

The trick is creating GOOD goals AND realistic goals. Realistically you can lose about 2-4 lbs a week. Some weeks you will lose no weight….and then another week you may be a rock star and lose 3 pounds. Regardless of how much you do/don’t lose you have to stay motivated and determined to keep pushing towards your goals.

There are so many resources for anyone to utilize to help keep you motivated and accountable for your goals. There are free websites and forums where you can chat and get encouragement from so many people who are willing to help. No one has to go through this journey alone! Utilize your resources and it will help to keep you pushing through the hard times.

Your goals are most definitely obtainable. As long as your goals are realistic, as long as you stay consistent and persistent, and as long as you stay focused and PATIENT you will get there! Your body will not change over night! How long did it take you to get to where you are today? It will take you some time to lose what you have accumulated over time. BUT IT CAN BE DONE!!

September 11, 2014/1 Comment/by admin

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…2014: Your Year for Fitness…

Since we are only a few weeks into 2014

there is still enough time for you (and your fitness partner) to make some realistic health and fitness goals!

One of my favorite sayings:

“Summer bodies are made in the winter time”

That means…If you want to be ready to flaunt your body on the beach (or at the pool) this summer you have to start NOW!

May or June is several months away. That gives you PLENTY of time to get your goals made and start working towards them.

What is stopping you!??

Your answer to that questions should be: NOTHING!

If you want something bad enough you will do what is necessary to get things done.

SO WHY WAIT ANY LONGER!
Getting health and fit in 2014 will befit you in so many ways!

Not only will you feel better you will also look better! You will have so much more energy, you will improve your overall mood, and you will start to grow into a happier and more accomplished person!
These are only a few side affects of what reaching your health and fitness goals can do for you. The list will go on and on

So make today YOUR day to make a change!

January 15, 2014/by admin

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…Fitness/Health Goals…

Over the past few post, I have provided more than enough material to help someone who wants to start to be active again. Besides getting up and starting your healthy lifestyle, the only other thing that you need to do is set a goal! It makes it easier when you have a goal you would like to reach so you know how long and how hard you should work.

To weight your self…or not to weight yourself…that is the question!…

Some people like to know their starting off right. This is a good idea. Although it may be disheartening to find out how much weight you have gained, it is on a temporary number! With hard work and dedication that number will steadily decrease over time. You can purchase your own scale (which may be good to help you keep track of you weight loss over time) or you can use a scale at a gym, doctors office, or any other place that will allow you to do so.

How much weight you should expect to lose over time…

On average, with the right exercise routine and a good balanced diet, you should be losing about 2 pounds a week. If you are losing more than 7 pounds a week then you might want to evaluate what you are doing (because its normal to lose between 2-5 pounds a week). Accurately losing weight is done by balancing how many calories you burn with how many calories you are consuming. Naturally, if you are burning off more calories that you consume this will lead to weight loss. These results will not be seen overnight! It takes time and patience and a regular routine of exercise and a good balanced diet.

what is a realistic length of time to set a goal?…

Lets say that your goal is to lose 20 pounds. To be honest, the length of time it will take you to lose 20 pounds may be different from someone else. It all depends on how often you exercise and if you decrease your calorie intake to help you burn fat. Like stated above you should be losing about 2 pounds for week (but some weeks it will be more than that and other weeks it will be less than that. It is completely normal for that to happen!). So if you calculate 2 pounds per week this will take approximately 20 weeks (or about 5 months). Like I said before The length of time it will take someone to lose weight will be different from someone else! If are losing about 4 pounds a week it will take you about 5 weeks to lose 20 pounds. It just all depends on how hard you work and how many pounds you lose from week to week. Do not let the length of time discourage you! These things take time, patients, and dedication. And in the end the hard work will show.

What happens if I do not lose weight one week?…

It is OK if there is a week that you do not lose any weight or you lose one pound. Try not to worry or stress out too much if this happens! Just try to push yourself a little harder the next week to help you get back on track to reaching your goal!

What to eat during this time…

Setting a menu is just as important as setting a work out schedule. What I have personally found to be helpful is that each time I go to the grocery store, I plan my menu’s (at least for the next week to two weeks). It helps because I can budget the things that I need to get, and I can also cook some items I need during the weekend so that it can be stored to be used later in the week. Each month I set a monthly budget for how much I can spend at the grocery store and how much money I can spend going out to eat. A few years ago I stopped eating fast food all together, so my “out to eat” budget is for the weekly dinners I plan at restaurants with my friends (and I always save half of that meal to be eaten the next day for lunch or dinner! so I get two meals out of going out to eat) It also allows me to look at the local stores newspaper adds so I can try to get the best price for the fruits and veggies I buy and eat on a regular basis.

What happens if I do not reach my goal in the time that I set for myself?…

If you do not reach your goal in the time you set it is OK!! Just extend your goal time. Allow yourself a few more weeks to work hard and reach the initial goal you have set for yourself. What I have suggested to some clients is to possible keep a fitness/health journal. This can help you keep track of your workouts, if you happen to splurge during one meal (which is OK but try not to make it a habit), or any other things that go on during the time you are trying to reach your goal. It will not only allow you to keep track of these things, but it can also serve as an outlet of positive and negative things that happen. You can write it down, or blog about it (there are several sites that will allow you to keep your blog private or let you choose who can/cant see it). This can also help by letting people see thins and encourage you to keep pushing towards your goals. I also love this idea because if I am out and I hear of something I want to try or randomly find a recipe I would like to try, I have my journal near by to jot it down!

I hope that these tools will help you create your goals and start your own fitness and health journeys.