This image, courtesy of Fit Yummy Mummy, shows that it takes time to see results (look at the bottom of the images) - BUT, it will take different amounts of time for different people based on a number of factors.

1. What’s your current fitness level?  The answer to this is normally more assessed than spoken to – but your current fitness level will effect how your body takes to the training, and the intensity required.  Look at it this way, your body can get used to anything.  If you do the same workout all the time – eventually you may plateau.  Trainers specialize in helping you find diversity with your routines and pushing you to that next level of results each time your body acclimates.
2. How often will you be working out?  I try to be very clear and upfront with people that a person working out 4-5 times a week will see very different results when compared to a person working out once a week over the same time period.  I know it’s simple math, but it typically needs to be discussed all the same.
3. How intense would you like your workouts to be?  Are you going for a high calorie burn, a muscle toning blitz or a light routine focused on flexibility and core strength?  Intensity matters.  Don’t expect the same results from a light workout that you would from a more challenging one.
4. What does your current diet look like and are you willing to change it?  Some people sabotage their hard work through their eating habits.  For example: If you’re taking in tons of calories a day and not burning them off properly – don’t be shocked if you gain more when you’re seeking to lose.  If you’re willing to be disciplined in your eating habits as well as your routines, the chances of achieving the results you want (whatever they may be) will be much higher.
5. What’s your sleep schedule like?  Your body needs rest to achieve what you want it to.  Sleep deprivation can lead to weight gain in unexpected places and hinder progress.
6. How often do you drink, smoke, eat sweets, etc.?  The little vices people develop as they grow-up can ultimately lead to sabotaging a workout more than anything.  Every unhealthy habit we embrace can potentially be a major deterrent to success – it’s on the individual being trained to practice moderation in their guilty pleasures (and the good things as well).

 
Everything else beyond those basic 6 things is variable per situation and go into answering the initial question of When a person can expect to see results.  Be weary of any trainer who gives you a cookie cutter response like “I’ll have you fit in 2 weeks!” without at least being willing to visit some of the specifics of how certain little details (such as the ones above) may impact your results.

Contact us using the form in the upper-right hand portion of this scree if you’re ready to have your beneficial results talk with an FDF Trainer and be assessed today!  Someone from FDF will follow up with you ASAP.

Stay results-oriented and have a great day!

Enjoy your day!

This is Claire Lomas…

She spent all her time in a wheelchair, at least until January. That’s when she started walking again, thanks to a $75,000 bionic suit.

“It’s amazing after five years of sitting down to be back on my feet,” she said earlier this year, “and it’s fully weight-bearing and I can walk in it as well.”

Each time she steps forward, her suit hisses a sound not dissimilar to Robocop. The ReWalk and two canes support her, and the suit senses when she wants to walk and shifts her weight for her. But it’s not easy. Each day, when she started, she could take only 30 steps. Every moment was a chore, and because she couldn’t feel where she standing, she always feared falling over.

But that didn’t stop her, either. Loman set out to walk 55,000 steps – or 26.2 miles. She set out to run the London Marathon.

She started, alongside 35,000 runners, 16 days ago. Today, in the shadow of Buckingham Palace, she finished — to the screams of thousands of fans who came out to support her.

Source: Yahoo!: Paralyzed Woman Finishes London Marathon

 
Here’s a video as well in case you don’t really feel like reading much today

“If this woman can fulfill her dreams of an active life, even in overcoming a debilitating accident, what’s stopping you?”

Seriously reflect on that as you take on the rest of your day.

If you feel like stepping things up, but need a little help in reaching your goals – don’t hesitate to contact us using the form in the upper-right portion of this screen.  Someone from FDF will follow-up with you ASAP.

Have a nice day!

CLICK THE IMAGE to look at the tools!

FreeDieting.com has great, but simple, fitness calculators on the following subjects:

• Ideal Calorie Needs (Good for when you’re curious about your daily caloric-intake)
• Macro-Nutrient Ratios (A simple way to guide yourself in proper Carb/Protein/Fat ratios)
• Muscle Gain Calculator (Trying to build muscle?  Look here)
• Pregnancy Calories (Nourish your baby without overeating)
• Breastfeeding Calories (Daily calorie requirements during breastfeeding)
• Calories in Food (A good breakdown of calories found in common foods)
• BMI (Calculate your Body Mass Index here – it’s ineffective, but still used by many)
• Body Fat Calculator (Estimates body fat using weight, age, and waist size)
• Calories Burned (“Calories Burned” calculator for over 300 activities)
• Ideal Body Weight (Just a way to get an idea of “standard” body weights)
• Target Heart Rate (Calculates your target heart rate during exercise by age)
• Waist to Hip Ratio (Calculate your waist to hip ratio. Ratios of more than 0.8 mean an increased health risk.)
• Unit Conversion (Great Metric and Imperial conversion tool)

Knowledge is power (as cliche as that sounds) – so the more you know about these areas as they relate to your fitness goals, the greater your chances will be of achieving success.

If you need any assistance in interpreting the results of any of these calculators as they relate to your exercise routines, feel free to contact us using the form in the upper-right portion of this screen.  Someone from FDF will follow-up with you ASAP.

Have a nice day and remember, what gets measured – gets done!

Alright – a quick update on my friend’s workout plan progress (I mentioned that I personally began working with a friend on her weight loss goals a few weeks ago)…

She’s successfully shedding pounds!

However it’s still not at the pace that she wants.

So we revisited the workout plan, and she noted that the main challenge for her wasn’t there – it was in her diet.

Because of the type of work she does, and the pace of her lifestyle in general, she doesn’t feel like she has the time to always set-up healthy meals – and typically resorts to fast food.

Well this post is dedicated to her in hopes that she can find some information in the video below that will help her out…

Empower yourself with that knowledge, and you won’t have to cut out fast food entirely.

If you have any other questions about the topic, feel free to contact us using the form in the upper-right portion of this screen.  Someone from FDF will follow-up with you right away.

Have a good one and remember that the pace of your life doesn’t determine your route to fitness!

Well lucky for those people (and you – if you count yourself in that number, because it’s really nothing to be ashamed of) FDF has thought of a list of ways to sneak in workouts into your day while looking totally normal… ok… at least as normal as you possibly can while doing these things

This list isn’t extensive – but you’ll get the gist.

There are ways to “fit fitness” into your life – you just have to recognize the opportunities when they arise…

1. Grocery Shopping: Tone those arms while you’re on the move.  Grab a 2-3 pound can of something and curl it as you walk.
2. Playing with the kids: Sculpt your shoulders by lifting little ones up in the air.  They’ll think you’re playing – you’ll know you’re strength-building.
3. In the Office: Stay flexible with Office Yoga.  Practice a few stretches in the comfort of those chairs in your office or in meeting rooms.
4. Visiting a Library or Bookstore: Go ahead and peruse the entire library/store.  You’ll tone your legs while taking a stroll and reading interesting things on the way.
5. Doing Laundry: Define your legs by doing squats as you take close out of the dryer.

If you have any questions about other ways to squeeze fitness into everyday things  – don’t hesitate to contact us using the form in the upper-right portion of this screen.  Someone will get in touch with you ASAP.

Have a nice day and remember “there IS time!”

Click the image below to be taken to a great resource for Pool Fitness tips…

CLICK THE IMAGE to be taken to a great set of videos on the subject of Pool Fitness!

If you have any questions about what types of things you could be doing to get more fit while you enjoy your swims this year, or any other questions in general – don’t hesitate to contact us using the form in the upper-right portion of this screen.

Have a nice day, and remember to mix things up a bit!

Some people think that if they workout 7 days a week, they’ll hasten their results.  While I understand the logic behind such an assumption, I have to tell you the truth — The only things that get hastened when you don’t give your body a rest are the chances of injury and fatigue.  But there’s no need to fear, FDF is here (yes – I just played with the old Underdog catch phrase… Hope I’m not dating myself)!

There are two schools of theory on Rest Days:

1. The fist is a Total Rest Day, which is basically a “day of nothing.”  Don’t lift a thing, don’t run anywhere – just relax.  This day is NOT to be confused with a “Cheat Day” (a day where you break your diet or indulge in some other unhealthy habit that basically sabotages your workout progress) for those who were wondering.  A Total Rest Day is a day of physical rest, not one of dietary-indulgence.  Treat yourself to a day at the spa, go on an outing with your family – get creative with whatever relaxes you!  *NOTE: Doing things like meditating or even light Yoga are fine if you result to this type of rest day.*
2. Your other option is a Partial Rest Day, which means that you change up your exercise routine to not be so taxing on various parts of your body.  If you’ve been lifting all week, take a day to just walk.  If you’ve been jogging all week, take a day to focus on your arms.  This is sort of a “cheat” around the 7-day-a-week total body methodology… Does that make sense?  A lot of veteran workout enthusiasts subscribe to this technique, and may take advantage of it with a relaxing bike ride or leisure stroll.

Rest Days are vital to the recovery of your body.  If you let your body fully recover over the span of a day, you’ll be able to go even stronger the day after you’ve rested.

Take having a fun day at a lake as an example of a perfect rest day. You aren't working out, but you're still being active and giving your body time to recover! Live a little!

Have a nice day, and remember to rest!

If your goal in life was to be recognized as a World Famous Dancer, but you never practiced dancing on your own – mastering specific techniques – do you really think you would succeed?

Making that relate a little bit more to some of the subject matter on this blog…

If your goal is to see meaningful progress in your body towards your ideal weight (say losing 10 pounds or so), but you never practiced exercises on your own – making the exercise your own – what do you think the chances are that you’ll achieve your goal?

If you haven’t picked it up just yet, today I’d like to focus on the value of consistently performing an exercise and how it relates to your results.

The amount of time people spend with a personal trainer, whether it be in a gym (in a more traditional/inconvenient sense) or from the comfort of their own home like FDF offers, isn’t what determines their success towards their goal.  That’s true whether you’re talking about losing weight, getting stronger, toning up, etc…

What determines success is what those people do on their own time.

• How often are they going back over the things their trainer tells them?
• How often are they going for a jog on their own?
• How often are they practicing the proper technique of the workout in order to get the best results possible?

The key to having those personal breakthroughs doesn’t lay in the amount of time that is spent having a great workout with a trainer (hopefully that’s a given when you’re working with a great trainer).  The solution is only found in the personal time spent practicing the achievement of your goal.

Don’t just wish you can run a 5K — that won’t make it happen.  Practice running a 5K until eventually, you do.  Don’t just wish that you were fit — practice being fit, and eventually you will be!

I’m sure you get my point by now, but I just felt like I needed to throw that one out there to help keep someone motivated and remind them why they’re putting their body through the physical rigors they’ve decided to take on.  You’re doing it all in the name of a better version of yourself, but you have to keep practicing “being better” in order to actually get better.

If you need any good ideas on what routines you could practice in order to get to your better-self, don’t hesitate to contact us using the form in the upper-right portion of this screen.  Someone from FDF will follow-up with you ASAP.  (Like us on Facebook too while you’re at it!)

Have a good day, and don’t forget to stay motivated.

There are 2 ways that you can check out this content.  For people who are visual and love to take a good piece of reference material with them – try the printable PDF format by clicking the image below…

CLICK THE IMAGE for a great warm-up exercise resource that you can print!

Get warmed up and enjoy your day!