Dress properly!

As I type this post, it’s about 34 degrees in Kansas City, MO (where we are) right now.  Take that plus the fact that it’s snowing in some parts of the U.S. and I guess it’s safe to say that the cold weather is upon us.  Cold weather doesn’t mean that your quest for fitness has to stop.  And it definitely doesn’t mean that now is NOT the time for a personal trainer.

A great deal of people actually put on weight during the cold weather months because they’re more likely to stay indoors due to the weather.  That means that all of the healthy habits you’d built up during the warmer time of year (jogging, going to the gym, walking outdoors, swimming, etc.) begin to fade away.  Well FDF can’t just let you all quit that easily.  To give you a fighting chance, here’s a short listing of…

Ways to Make Your Exercises Cold Weather Friendly

1. Wear the proper attire.  If you’re jogging – remember that there are workout friendly jackets, gloves, tights and headbands that can be worn that won’t inhibit your motion while keeping you warm.
2. Stretch & warm-up first.  This should already be in our routines, but if it isn’t – take time to do a little loosening up before any workout (especially one taking place outdoors) to reduce your chances of injury.
3. Use a timer.  It is pretty easy to lose track of time when you’re training, but this time you have to remember that your body’s in harsher elements.  Take care to stay aware of how much time you’re exposing yourself to “the elements” under conditions of extreme cold or heat.
4. Stay hydrated.  Nothing worse than dry mouth in the cold.  Staying hydrated will help regulate your body temperature and perspiration as you exercise in the cold.
5. Avoid being wet.  Take a towel with you because you’re still going to sweat.  There’s no need for you to get sick while you’re working out during the cold time of the year — so if it’s raining, I’d advise switching to indoor options (bringing me to my last point).
6. Remember there are indoor options.  If you jog (although many won’t like it), there are treadmills.  If you swim, there are pools.  Keep your indoor options in mind as the weather shifts – and remember that we’ll come to you.

Fight to stay active as the temperature decreases in your neck of the woods folks.  You make a promise to yourself to keep moving towards your goals – and we’ll make sure we’re there to help you out every step of the way.  Just contact us using the form in the upper-right portion of this web page if you ever need any assistance this season.

You all have a good day and enjoy your weekend!

Pick a goal and get to it!

One key function that Front Door Fitness serves for its clients in the Kansas City Area is that of the Workout Planner.

Many people try to plan a successful workout routine, but eventually give up.  If you’ve fallen into this boat – don’t feel bad, plenty of people have done it (myself included).

I was a chronic “start-and stopper” until I began to apply the simple, yet effective, philosophies of these four key traits (besides “making sure that I enjoy the activity”) to every workout plan I created.

So…  Without giving “the secret sauce” away, I’ll tell you…

The Four Pillars of Workout Planning

1. ASSESS: Any good workout plan needs to have a starting point.  You can’t just hold yourself accountable for achieving some distant objective without knowing where you’re starting first.  Take the common sense approach and ASSESS your current fitness level before doing anything.
2. SET S.M.A.R.T. GOALS: In school I was taught about creating S.M.A.R.T. GOALS, and I haven’t looked away from them sense.  The acronym stands for “Specific Measurable Attainable Realistic (and) Timely” – and that’s what your goals have to be in order to have your breakthrough results.  Don’t just say, “I want to lose weight.”  Define how much weight, or how many inches, (as in an actual number) you want to realistically lose by a given deadline – that’s the ticket!
3. ACT: (No not the the standardized test silly…) Once your goals have been set, don’t just let them sit there and collect dust.  You have to ACT on them because no one is going to do it for you.  Not action = no results.
4. REVIEW, REWARD, RE-TUNE, REPEAT (THE 4 R’s): Don’t forget to measure your work (REVIEW) – but also don’t forget that this can be fun (REWARD).  Promise yourself a nice dinner once you reach a certain milestone (or do anything else that floats your boat), and once that dinner is gone – go back to tweak your workout.  Make it even more challenging (RE-TUNE) as you prepare to do it all over again (REPEAT).

It can be as simple as that in the broadest sense.

If you need any help with setting up your own workout plan – feel free to contact us using the form in the upper-right corner of this webpage.

Have a good one.

Inspired by this post that I read from Yahoo! yesterday…

Days after a pregnant woman in Chicago finished a full marathon before giving birth, a London man was stripped of a third-place finish in a marathon after it was discovered he caught a bus for the final five miles of the race.  CLICK HERE TO READ MORE…

 
I’d just like to say a few words about cheating yourself out of your hard-earned results when it comes to your workout and personal commitment to a healthier you.

Stick with it & be proud of your results!

Don’t sabotage your results with bad habits or a lack of dedication and accountability as you work towards your goals.  As overused as the phrase is – it’s true: Anything good is worth waiting for. 

Here at Front Door Fitness, we don’t promise you overnight success with our methods – but we know we can help you get the results you want through honest effort during our partnership.  Check out our Testimonials Section as proof.

The market for rapid self-improvement and fast results is huge business, but many people fail at seeing that quick turnaround they want everyday.  Yet in the end, millions continue to come back to quick-fixes as if the results are going to be different when they’re doing the same thing again and again.

Eventually we all learn one key Life Lesson, and that’s that if you stick to something – you can’t help but progress.  Keep that in mind as you work towards your goals.  Don’t cut corners, or break routines that are proven to give you a great long-term payoff.

We can help you stay honest during your fitness process, and it’s super-easy to contact us.  Just fill-out and send the contact form in the upper-right hand portion of this web page. We’ll be in touch soon thereafter.

Cheaters never prosper – that’s why we commit ourselves to helping you pull-off true achievements you can be proud of at the end of the day.

Have a good one