Browsing articles tagged with " fitness"

Actions Today = Better Health Tomorrow

Feb 4, 2014   //   by Tracy Rewerts   //   Blog  //  Comments Off on Actions Today = Better Health Tomorrow

Your Actions Today Will Bring You Closer To Better Health Tomorrow

We know that we can’t predict our future, but we can control the habits and actions we do today to help make for a healthier tomorrow.

So let’s throw out the question: What kind of health do you want for your body 10-20 years from now?

Do you want a body that can walk around the block with ease, ski, hike, play games with the kids or grandkids, swim, bike around the neighborhood, workout and many more?

Or…do you want a body that will hurt with every step, one that gets out of breath with minimal activity, one that would rather sit on the couch, is overweight, maybe in a wheelchair or a motorized scooter, or you may not be around to experience life with your family and friends in 20 years?

I want to help you be the first set of answers and I hope you’ll reach out to me so I can help you.

Actions Today = Better Health Tomorrow

Here’s another scenario: As a mom you would do anything for your kids, right?  You will make sure they have everything they need, stay up all night when they are sick, and you’ll make sure they get to the various appointments, practices/games, etc. 

Once your baby is born and they grow up, the attention usually continues to stay on the child and that is when many moms begin to slowly lose the importance of herself and her health.

When you, as a mom, take care of yourself, you’re modeling healthy behaviors to your kids.  We all know that your kids watch what you do and learn from what you do much more then what you say. Your kids will see that mom is taking the time to plan and cook healthy meals, read labels at the store, and workout with weights to increase strength, etc.

Of course this isn’t a 100% guarantee that your child will grow up to be healthy, but it’s a great start as many kids want to be just like mom or dad.

Carbon Valley Half Marathon Autism RaceMoms, I would like to encourage you to bring your female teens (age 12 and up) along with you to one of the five ladies fitness groups I offer in Frederick and Niwot. It’s a time of getting healthy, fun, and mother/daughter time spent together. I’m also a mobile personal trainer that can come to your home and help you and your family workout together. 

Other ideas would be for your family to do a fun run or 5K together. Pictured here you see me and my family together last year as we did the Carbon Valley Half Marathon Autism Race together.

If you have younger children, you can also incorporate your kids/grandkids into your activities or workouts at home sometimes, and let them see that you’re taking your own health and wellness seriously. 

If you need help getting started or you’re ready to take action today for a healthier tomorrow, I’m here to help you through exercise and nutritional help. Click here or on the Time For Change Personal Training Services tab to start changing your life for the better today.

Healthy Strategies For The Holidays

Feb 3, 2014   //   by Tracy Rewerts   //   Blog  //  Comments Off on Healthy Strategies For The Holidays

 

Healthy Strategies For The Holidays

Healthy Strategies For The Holidays

Here are some healthy strategies for the holidays so you can get through them with ease. It’s a special time of year to celebrate with family and friends, but unfortunately, it can also become a time of high stress, over-eating, and weight gain.

This doesn’t have to be the case, so this year focus on a healthy balance of food, fun, and activities.

  • Make Exercise A Priority – Making a conscious effort of actually scheduling your workouts in your calendar on a regular basis. This will help decrease stress, give you more energy, and make maintaining your weight an easier task. This doesn’t mean it’s a free ride to eat whatever you want all month long, but a moderate exercise program can help partially offset increased occasional holiday eating.
  • Workout Ideas – Join us at one of my fitness groups (5 different times to choose from) or exercise with a friend. If you don’t have time for a full workout all at one time, break it up by doing a few 10-15-minute spurts of exercise throughout the day. Try fitting in a workout before you go to a party as you’ll be too tired from the celebration afterwards. If the party lasts all day long, ask some of the other guests to join you on a brisk walk or play a ball game outside, the kids especially love this. If the party is located where there is snow on ground, go with the kids outside to play in the snow.
  • Stay Hydrated –  When it gets cooler outside, you may find that you drink less water throughout the day. Try using a water bottle that has the amount of fluids you’re drinking on the side so you’ll know exactly where you’re at with the amount. You should be drinking, at a minimum, half of your body weight in ounces per day.  If you’ll be drinking a cocktail at a party, be sure to drink water in between, as this will help in your recovery the next day.
  • Do Fun, Non-Food Activities Together – It doesn’t always have to be about eating food. Plan group activities with family and friends by creating projects together like making wreaths and Christmas decorations. Sign up to volunteer at a local community shelter serving a meal, playing board or card games with a friend in a nursing home, or walk through the neighborhood looking at decorated homes.
  • Don’t Skip A Meal So You Can Overeat Later – It’s better to eat healthy like you usually would during the day so you’ll feel better and stay in control over your food choices at the party.
  • Make Fun, Healthy Food Art – Like the healthy veggie Christmas tree pictured along with this article, you could make this for the holiday party or have your kids make healthy food and snacks in your favorite holiday shapes. See Google images for hundreds of ideas.
  • Smart Choices At The Party – Volunteer to bring a healthy side dish, so you’ll at least have one item that will be a smart choice.  Choose your favorite items in smaller portions, and eat slowly to savor every bite. Try to eat a variety of vegetables, lean protein, and keep your serving size reasonable. If there is a buffet food table at the party, move away from that area so you won’t be tempted to ‘graze’ on more while you talk.
  • What If You Overeat? – If you overeat at one meal, consume less calories on the next one. Research shows that it takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. While it is impossible to gain weight from one piece of pie, if you choose to do this over and over again, this is where you’ll start gaining weight. The next day, get right back on track with your workout routine and healthy eating.
  • Stash Healthy Foods In Your Desk At Work – If you have healthy snacks readily available to you at your desk, you won’t be as tempted by the unhealthy holiday treats at the office.
  • Stock The Freezer Now With Healthy Meals –  Everyone is over scheduled during the holidays with seeing friends and family, shows, parties, decorating, and shopping. This usually leaves less time for cooking healthy meals, and choosing fast, unhealthy options. Plan ahead now by making up some healthy dishes that you can freeze and have a few to choose from when you need to stick one in the oven later for a quick meal.
  • Get Plenty Of Sleep – If you’re tired, you’re more likely to have less energy to workout, you’ll make poor food choices, and it will be hard to stay on track.

Hopefully some of these healthy strategies for the holidays will help you have a more enjoyable holiday season. In the long run, your mind and body will thank you. If you need help getting started with a healthy workout or healthy nutrition, click on the Time For Change Personal Training Services tab for info on how I can help you with your fitness and weight loss goals.

 

 

How To Assess If You Are Making Fitness Improvements

Jul 8, 2013   //   by Tracy Rewerts   //   Blog  //  Comments Off on How To Assess If You Are Making Fitness Improvements

How To Assess If You Are Making Fitness Improvements

You’ve been exercising and eating healthy for several weeks and now you want to see if you’ve made any progress since you started. There are many ways to check and see if you’re meeting any goals and getting the results you’re looking for.

Let’s get this out the way right off the bat….you can weigh yourself on the scale, but this may not be your best option. Scales measure your current weight and can’t tell the difference between muscle, fat, water, or food. It may take a month to start seeing results on the scale. This is when a lot of people will give up, thinking it’s not working, but this is when you must keep exercising and eating healthy. If you stay consistent you will see results, even on the scale in time.

Are You Making Fitness Improvements?

Listed below are a few better ways to see if your body is changing and if you’re making progress:

  • First, find a picture of what you looked like before you started exercising, then take a picture of yourself today. Stay consistent with your workout and nutrition plan and then take your picture again. Make sure to wear the exact same clothes for these recent pictures so you can see the difference, and also try to take photos of the front and side view to compare both.
  • It’s more about inches loss, so you’ll start to notice how your clothes fit since you started working out. Even if the numbers on the scale don’t change muchHow To Assess If You're Making Fitness Improvements at first, your clothes should start to feel looser and you’ll start to feel better. Muscle weighs more than fat and it takes up less space, so as you lose fat and gain muscle, you’ll be losing inches in no time.
  • Measure your resting heart rate before you get out of bed every morning for the next 3 months. If you’re not sure how to find your pulse, you can do this easily by following one of these two ways. On the side of your neck, put your second and third fingers about 2-3 finger widths below your jaw bone under your ear, or on the palm side down of your wrist. Don’t forget to record your number every day. If you’re consistent with your exercise and nutrition regimen, over time, you should see a drop in your resting heart rate.
  • Have an official fitness assessment done to see if you’re making the progress you want . A fitness assessment will help you establish your current fitness and health levels. It can also help provide you with the motivation you need to set new goals for you and your health.

At Time For Change Personal Training, you get a free fitness assessment and nutrition consult with the purchase of any personal training package. My clients also receive another fitness assessment every 4 weeks to see where they’re at with making progress and meeting their goals. It’s important to see what area’s you’ve been succeeding at and which ones need improvement, so I can help you adjust your fitness or nutrition plan according to your results and goals.

If you need help with improving your fitness, nutrition, and overall health, I can help you set up a plan so you can start seeing results. Click on the Time For Change Personal Training Services Tab to see what plans I offer and where to start.

 

 

Are You Carrying Dangerous Fat Around Your Midsection?

Dec 11, 2012   //   by Tracy Rewerts   //   Blog  //  Comments Off on Are You Carrying Dangerous Fat Around Your Midsection?

Are You Carrying Dangerous Fat Around Your Midsection?Are You Carrying Dangerous Fat Around Your Midsection?

 

Carrying dangerous fat around your midsection or extra inches on your waist has been shown in countless studies to increase your risk of cardiovascular disease.
New studies show that if you have a high waist-to-hip ratio (meaning you carry more fat around your waist than on your hips), you may be at greater risk for hypertension, diabetes and many other cardiovascular health problems.

Waist-To-Hip Ratio

Waist-to-hip ratio is being used more often by doctors in preference to Body Mass Index (BMI) as a better measurement of the risk of obesity and cardiovascular disease. Click on my other blog post here to see what is your body mass index.
To find out what your waist-to-hip ratio is, use this simple formula. Without clothing, first measure your waist at the smallest circumference of your natural waistline, which is just at or above your belly button,  then measure around your hips at the widest part across your buttocks.
Next, divide your waist measurement by your hip measurement to get your ratio and see where it falls in the chart below depending on male or female (the following chart is used by the Mayo Clinic):
Are You Carrying Dangerous Fat Around Your Midsection?
It is possible to carry fat in your midsection, as well as on your hips, and although the ratio is normal, you actually have fat in both places. So, it’s best to look at the waist-to-hip ratio and BMI together to determine if you’re in the normal range for both.
Now that you have your personal numbers and know if you’re at risk, what should you do? Be sure to always consult with your doctor before starting any fitness and weight loss program.
Here are some basic recommendations to follow to if you’re carrying dangerous fat around your midsection:
  • By increasing your general level of activity (such as walking, biking, taking the stairs, parking your car out farther, etc.) and specific types ofwaist to hip ratios | Are You Carrying Dangerous Fat Around Your Midsection? exercise, you can affect your fat distribution and decrease your risk.
  • Exercising and sports will help burn off the most calories and tone muscles throughout the body. To gain a firm abdomen and reduce your midsection circumference to a degree, specific exercises will tighten the core abdominal wall muscles, but if your body is still storing fat, that will continue internally behind the abdominal wall.
  • There is the saying that ‘abs are made in the kitchen’. If you want a smaller midsection, you must have a healthy diet in addition to exercising, which includes eating a balance of certain food groups, vitamins, and minerals.
  • When your goal is to decrease your midsection measurement and decrease your weight, one way to simply understand it is this, you must have more calories being burned daily with exercising, than the calories you’re consuming daily. You’ll also need to exercise 3-5 times per week to reach your fitness goal.
If you think you’re carrying dangerous fat around your midsection and are looking to decrease your numbers and improve your overall health, I’d love the chance to work with you and help you reach your health and fitness goals. Click on the Time For Change Personal Training Services tab above to see how I can help you get started today.

What is your Body Mass Index?

Apr 26, 2012   //   by Tracy Rewerts   //   Blog  //  1 Comment

What is your Body Mass Index?

Body Mass Index or BMI is a number calculated from a person’s height in inches or meters and weight in either pounds or kilograms, depending which measuring system you use.

BMI can be an alternative for direct measures of body fat, and can be used as a screening tool to identify possible weight problems. However, please note that Body Mass Index is not a diagnostic tool. To determine if excess weight is a health risk, you would need to see a healthcare provider that would perform other assessments.

Your BMI acts as an indicator of overall body health by classifying your weight into a certain category of either underweight, healthy weight, overweight, or obese. This number will help in letting an individual know how their weight may lead to certain health problems.

How Do You Figure Your Body Mass Index?

First, you want to measure your height and weight, then plug the numbers into the formula below.

what is your Body Mass Index (BMI) formula

How Does My Body Mass Index Compare To Others?

Next, check your personal BMI result in the following scale (this scale is only for adults over 20, for children and teens, the interpretation of BMI is both age- and sex-specific):

  • A BMI of less than 18.5 indicates you are underweight for your height.
  • A BMI between 18.6 and 24.9 indicates you are at a healthy weight.
  • A BMI between 25 and 29.9 suggests you are overweight for your height.
  • A BMI of 30 or greater indicates obesity. If you are overweight and especially if you’re obese, consult a doctor about starting a weight loss program and exercise regimen. Then start an exercise program and start losing weight with the help of Time For Change Personal Training services.

Body Mass Index does not account for muscle mass. For example, a short individual who has a large muscle mass would be considered obese. So use the BMI number as a guideline only, not an absolute.

The BMI ranges are based on the relationship between body weight and your risk for several diseases and health conditions, including some of the following:

  • Hypertension
  • High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides
  • Type 2 diabetes
  • Coronary heart disease
  • Stroke
  • Gallbladder disease
  • Osteoarthritis
  • Respiratory problems and Sleep apnea
  • Endometrial, breast, and colon cancer

The main thing you want to look at with all of this is what category do you fall into? If you are underweight, you need to see a physician to find out what is going on that you are not gaining weight or might have an eating disorder.

If you are in the overweight or obese category, you need to do something about your health. You‘ll be at risk for one or many of the unhealthy diseases listed above. It’s never too late, you can start at any time, and you just have to decide.

So give it a try and see what your Body Mass Index is on the scale, you might be surprised. And remember, its just a tool to use to give you an idea of what category you might fit into. What are you waiting for? See how you might need to make a change in your health.

For more info on how you could benefit from a personal trainer to improve your health, contact Tracy Rewerts, NASM CPT, and click on Time For Change Personal Training Services. It’s Time For Change – start today!

 

Firestone CO Personal Trainer | Firestone, CO Personal Training

Apr 12, 2012   //   by Tracy Rewerts   //   Blog  //  Comments Off on Firestone CO Personal Trainer | Firestone, CO Personal Training

Firestone CO Personal Trainer | Firestone, CO Personal Training

Firestone, CO Personal Training | Firestone, CO Personal TrainerAre you looking for a Personal Trainer in Firestone, Colorado? If so, Time For Change Personal Training Is Here For You!

Time For Change Personal Training is a mobile personal training company that services Firestone and the surrounding areas,  traveling to your home, place of business, or local park to help you get in shape and improve your overall health. Offering personal training one-on-one, group fitness ‘bootcamps’, and nutritional consults.

Tracy Rewerts, Certified Personal Trainer in Firestone, CO, Helping You Lose Weight, Boost Your Metabolism, Improve Your Strength, and Tone Your Entire Body.

Tracy Rewerts, NASM Certified Personal Trainer in Firestone, Colorado is here to:

  • Help You Get Fit –I’m a personal trainer that will provide you with the proper tools and everything you need, so you can get in shape and have the fit body you want. I’ll help you lose weight, gain lean muscle mass, improve your metabolism, energy, strength, balance, and flexibility.
  • Help With NutritionWhat we fuel our bodies with will dictate how we feel and function throughout the day, and how our bodies recover at night. Discovering why and how to improve your nutrition is the base that all your other fitness goals will be built upon.  90% of all your fat loss goals are based on your nutrition.
  • Help Motivate You – Many people show up to the gym, health club, or rec center, just to go through the motions of a boring, low energy workout. If you want to get the results you want and get in shape, you need to work, and work as hard as you can. As your personal trainer, I’ll motivate and push you to the point where you need to be pushed individually.
  • Help Guide You – There are many people out there who exercise, but are typically doing the wrong exercises for them and doing them wrong.  This often leads to injury and being unable to do a fitness regimen at all, or function properly on a daily basis.  I’ll show you the most effective exercises that will give you the results you need, in a safe manner.  I’ll give you the direction you need to help you with your nutritional needs as well.
  • Help Keep You Accountable – I’ll help to make sure you show up for your workout, and hold you accountable to your fitness goals and to yourself.  No one can do this for you, you must make the decision to say, “It’s Time For Change”, and take action.
  • Help You Feel Great About Yourself – When you feel great about yourself, it boosts your self-esteem, which in turn helps you to be less stressed, and improves your health.

So, if you’re looking for Personal Trainer in Firestone, CO, or the surrounding areas, I can meet you where you’re at.  Click the Contact tab to get in touch with me or click on the Time For Change Personal Training Services tab to find out more.

To Your Health,

Tracy Rewerts, NASM CPT

Firestone Personal Trainer

Time For Change Personal Training

Firestone Personal Trainer serving 80520, 80530, 80542

Erie, CO Personal Training | Erie, CO Personal Trainer

Mar 12, 2012   //   by Tracy Rewerts   //   Blog  //  Comments Off on Erie, CO Personal Training | Erie, CO Personal Trainer

Erie, CO Personal Training | Erie, CO Personal TrainerErie, CO Personal Training | Erie, CO Personal Trainer

Are you looking for a Personal Trainer in Erie, Colorado? If so, Time For Change Personal Training Is Here For You!

Time For Change Personal Training is a mobile personal training company that services the Longmont and surrounding areas, traveling to your home, place of business, or local park to help you get in shape and improve your overall health. Offering personal training one-on-one, group fitness ‘bootcamps’, and nutritional consults.

Tracy Rewerts, Certified Personal Trainer in Erie, CO, Helping You Lose Weight, Boost Your Metabolism, Improve Your Strength, and Tone Your Entire Body.

Tracy Rewerts, NASM Certified Personal Trainer in Erie, Colorado is here to:

  • Help You Get Fit –I’m a personal trainer that will provide you with the proper tools and everything you need, so you can get in shape and have the fit body you want. I’ll help you lose weight, gain lean muscle mass, improve your metabolism, energy, strength, balance, and flexibility.
  • Help With NutritionWhat we fuel our bodies with will dictate how we feel and function throughout the day, and how our bodies recover at night. Discovering why and how to improve your nutrition is the base that all your other fitness goals will be built upon. 90% of all your fat loss goals are based on your nutrition.
  • Help Motivate You – Many people show up to the gym, health club, or rec center, just to go through the motions of a boring, low energy workout. If you want to get the results you want and get in shape, you need to work, and work as hard as you can. As your personal trainer, I’ll motivate and push you to the point where you need to be pushed individually.
  • Help Guide You – There are many people out there who exercise, but are typically doing the wrong exercises for them and doing them wrong. This often leads to injury and being unable to do a fitness regimen at all, or function properly on a daily basis. I’ll show you the most effective exercises that will give you the results you need, in a safe manner. I’ll give you the direction you need to help you with your nutritional needs as well.
  • Help Keep You Accountable – I’ll help to make sure you show up for your workout, and hold you accountable to your fitness goals and to yourself. No one can do this for you, you must make the decision to say, “It’s Time For Change”, and take action.
  • Help You Feel Great About Yourself – When you feel great about yourself, it boosts your self-esteem, which in turn helps you to be less stressed, and improves your health.

So, if you’re looking for Personal Trainer in Erie, CO, or the surrounding areas, I can meet you where you’re at. Click the Contact tab to get in touch with me or click on the Time For Change Personal Training Services tab to find out more.

To Your Health,

Tracy Rewerts, NASM CPT

Erie, CO Personal Trainer

Time For Change Personal Training

Erie, CO Personal Trainer serving 80516

Longmont Personal Trainer | Longmont Personal Training

Feb 24, 2012   //   by Tracy Rewerts   //   Blog  //  Comments Off on Longmont Personal Trainer | Longmont Personal Training

Longmont Personal Trainer | Longmont Personal Training - Time For Change Personal TrainingLongmont Personal Trainer | Longmont Personal Training

Are you looking for a Personal Trainer in Longmont, Colorado? If so, Time For Change Personal Training Is Here For You!

Time For Change Personal Training is a mobile personal training company that services the Longmont and surrounding areas,  traveling to your home, place of business, or local park to help you get in shape and improve your overall health. Offering personal training one-on-one, group fitness ‘bootcamps’, and nutritional consults.

Tracy Rewerts, Certified Personal Trainer in Longmont, CO, Helping You Lose Weight, Boost Your Metabolism, Improve Your Strength, and Tone Your Entire Body.

Tracy Rewerts, NASM Certified Personal Trainer in Longmont, Colorado is here to:

  • Help You Get Fit –I’m a personal trainer that will provide you with the proper tools and everything you need, so you can get in shape and have the fit body you want. I’ll help you lose weight, gain lean muscle mass, improve your metabolism, energy, strength, balance, and flexibility.
  • Help With NutritionWhat we fuel our bodies with will dictate how we feel and function throughout the day, and how our bodies recover at night. Discovering why and how to improve your nutrition is the base that all your other fitness goals will be built upon.  90% of all your fat loss goals are based on your nutrition.
  • Help Motivate You – Many people show up to the gym, health club, or rec center, just to go through the motions of a boring, low energy workout. If you want to get the results you want and get in shape, you need to work, and work as hard as you can. As your personal trainer, I’ll motivate and push you to the point where you need to be pushed individually.
  • Help Guide You – There are many people out there who exercise, but are typically doing the wrong exercises for them and doing them wrong.  This often leads to injury and being unable to do a fitness regimen at all, or function properly on a daily basis.  I’ll show you the most effective exercises that will give you the results you need, in a safe manner.  I’ll give you the direction you need to help you with your nutritional needs as well.
  • Help Keep You Accountable – I’ll help to make sure you show up for your workout, and hold you accountable to your fitness goals and to yourself.  No one can do this for you, you must make the decision to say, “It’s Time For Change”, and take action.
  • Help You Feel Great About Yourself – When you feel great about yourself, it boosts your self-esteem, which in turn helps you to be less stressed, and improves your health.

So, if you’re looking for Personal Trainer in Longmont, CO, or the surrounding areas, I can meet you where you’re at.  Click the Contact tab to get in touch with me or click on the Time For Change Personal Training Services tab to find out more.

To Your Health,

Tracy Rewerts, NASM CPT

Longmont Personal Trainer

Time For Change Personal Training

Longmont Personal Trainer serving 80501, 80502, 80503, 80504

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