Finding The Courage To Ask For Help
The society norm tells us that asking for help is a sign of weakness or failure. I disagree, asking for help isn’t a sign of weakness, but a confidence in yourself knowing that you want to take the next step. It’s a vulnerability, and it gives someone else the opportunity to be a blessing to you.
When it comes to your health and fitness goals, don’t be afraid to ask for fitness and nutritional help from a qualified, experienced, Certified Personal Trainer. You’re asking for directions or a blueprint that will save you a lot of frustration, time, and money.
Most people don’t have the fitness knowledge or the consistent motivation to do it on their own and that is ok. All you need to do is admit that you need some help in this area and contact me to join one of my fitness groups or get personal training that will give you the blueprint you need, plus accountability and motivation.
How To Ask For Help
If exercise consistency and intensity is something you struggle with, you need to find a workout partner. A few of my closest friends attend my fitness groups 2-3 times per week and they challenge me to work harder and get stronger. They help push me and I help push them, we keep each other motivated and on track.
When you come to my fitness group, you matter, and you enter a place of FUN and support. If you miss a time, someone will notice and ask if you’re ok. If you don’t have a workout place of fun and support in your life, don’t just wish something will change, go and seek it out.
You can attend one of my fitness group session for free to come experience what all the buzz is about. My fitness groups are for women (and teens) only and we meet on Tuesday evenings at 7pm in Frederick, Monday and Fridays at 8:30am in Niwot, and Monday and Wednesdays at 4pm in Niwot. I’ve been asked to start a 6th group which may start soon, so I’ll keep you posted.
You may have questions swirling in your head like….what will happen if I’m the worst one there? will everyone think I am weird? or weak? what if I can’t lift a lot or move like that? and so on…no worries. No one is going to judge you and we all have been there. We all have to start somewhere and know that all fitness levels are welcome.
Several years ago I was at home as a mom with my two little ones and before I became a personal trainer, I couldn’t even do a push-up, so I know exactly how you may be feeling. Where do you start you might ask? Start by finding the courage to ask for help and I’ll meet you right where you are.
Find the courage to ask for help, push past the doubt and discomfort, and you will achieve transformation and success you never thought possible. I look forward to working with you in one of my fitness group classes or through personal training sessions one-on-one or in a small group. Click here on the Time For Change Personal Training Services tab or at the top of the page to find out more information on how I can help you reach your goals.
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.
Moms, 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.
Commit To Get Fit in 2014…The Healthy Weight Loss Challenge Could Earn You Cash!
Join our FUN Healthy Weight Loss Challenge by committing to get fit in 2014 and it could earn you cash back. This healthy weight loss challenge is a twelve week individual challenge that focuses on healthy living and a healthier YOU in the new year.
Whether you want to make a healthy weight-loss goal, fitness goal and improve your overall health, this challenge will help motivate you to become a healthier individual.
On average, 92% of New Year’s resolutions fail, so this year make it stick and make a change for good. Joining this challenge will help you get back in control of your health.
The whole goal of this challenge is to get you in a steady habit of a healthy way of life. Once you’ve been exercising and eating healthy for 3 months, you’ll be well on your way to making a permanent healthy lifestyle change.
The 12 Week Healthy Weight Loss Challenge
So how do you participate? Register in person with a weigh in, before picture and a $20 buy-in for the 12 week challenge. During the registration process, you’ll get information on my fitness programs (fitness group and personal training one-on-one), tips on how to live a healthy lifestyle, and get info on my recommended weight loss program.
At the end of the 12 week Healthy Weight Loss Challenge, the person with the highest percentage of weight loss will get 75% of the money, and second place will take 25%.
You will then have 3 months to lose weight, get fit, and improve your health. Final weigh-ins will be held the week of March 24th, 2014. We’ll keep you posted on the results.
This challenge will help to get everyone moving. Everyone can do more that what they’re currently doing, so why not have a little cash motivation to keep you going?
Join us today committing to get fit in 2014 by joining the Healthy Weight Loss Challenge and you could win the cash prize. Everyone will win by getting fit and improving their health along the way. Find out more about Time For Change Personal Training Services by clicking on the link here or above.
Detoxify Your Body For Life
Learn how to detoxify your body for life. Maintaining a toxin-free body is more than just cleaning out your system just once. No, I’m not talking about a colon cleanse, I’m talking about full body detoxification. Detoxifying the whole body includes a healthy lifestyle of good nutrition, exercise, reducing stress, being watchful of the products you put in and on your body, as well as having a healthy non-toxic home.
There are many benefits of detoxifying your body which include improvement in the function of major organs, lowering your risk of many diseases, an improved immune system, circulation, metabolism, energy, and brain function just to name a few.
Whether you’re struggling with your weight, challenged with a health diagnosis, or you’re trying to improve your overall health, learning some easy steps that you can do on a daily basis to detoxify your body will help jump start you on a journey of improved health and wellness.
In September, be a part of our private Facebook group that will join in with a Certified Nutritionist for a FREE month long challenge that teaches you to detoxify your body for life.
How To Detoxify Your Body For Life:
Below are the key areas that will be discussed:
Nutrition: Fast food and pre-packaged snacks have become an easy go-to for many. You’ll learn which foods are toxic that can lead to inflammation and ultimately disease, and replace them with healthy alternatives. Find out about proteins, carbohydrates, fats, gluten, dairy, sugars, water, and more.
Stress: When you’re stressed you can’t live life to your fullest potential, so take time to recharge our body, mind and soul. You’ll learn ways to start reducing your stress, including exercise and more, so you can experience a healthy life from the inside out.
Toxic Chemicals Are All Around You: Your skin is the largest organ in your body and can absorb up to 60 percent of whatever is applied to it, and that eventually goes straight into your bloodstream and cells. You’ll learn what toxic, synthetic chemicals to avoid and what other options you have for a healthier you. Many EPA studies indicate that elevated concentration of household chemicals persists in the air, and long-term exposure to chemicals inside our homes may be harmful to us and our families. By reducing toxic chemicals in the home, certain respiratory problems like asthma, allergies and skin irritations can improve including our overall well-being.
Join us online for this free healthy challenge in September to learn some helpful ways you and your family can detoxify your body for life by transforming your health in the simplest way possible, one day at a time. Contact me by clicking the contact tab at the top of the page and I can get you added to our private Facebook group and you can join in on the challenge too.
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 much 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.
Health Benefits of Reducing Stress
- Maintain a healthy diet by choosing a wide variety of vegetables, fruits, whole grains, healthy protein, plenty of fiber, and good hydration. These will provide you with the all important nutrients needed for your cells to run at full strength when you need it most. When you don’t have enough intake of these good nutrients, the body’s immune system is greatly affected and that’s when you end up getting sick on top of being stressed. It’s easy to turn to ‘comfort foods’ during these stressful times, so be sure to avoid the unhealthy foods made with white flour, sugary snacks and drinks, chips, etc.
- Keeping a food journal is a powerful tool to help you see what foods you’re eating, in what quantities, and when you’re having the most trouble (it maybe at certain times of day).
- Regular exercise helps to relieve stress and tension, thus reducing your cortisol levels. Try to get at least 30 minutes of moderate intensity exercise every day, or higher intensity workouts 3 days/week. Join our fun fitness groups offered 4 times/week or I can work with you one-on-one at your home for convenience.
- Incorporate functional activities into your daily routines by walking to work if it’s nearby, taking the stairs instead of the elevator, park your car in the spaces farthest away from the store when shopping, take a morning or evening walk with your dog or friends, take the kids to the park, the list is endless.
- Try to get outside, enjoy some fresh air, and get some much needed vitamin D by getting at least 15 minutes of time in the sun. This will help boost your immune system too.
- Aim to get 7-8 hours of sleep per night, especially during stressful times.
- Many of us are living a high stress lifestyle and trying to do more things in less time. One way to combat this is to try and keep your schedule as open as possible where you have control, so when something stressful does come up, you will be able to handle it better with less to juggle around.
How To Avoid Injuries When Starting A Fitness Routine
Now that spring weather is here, you may be looking to re-start your exercise program or commit to getting in shape. As you’re eager to jump into your new workout routine and start seeing results, be sure that a workout injury doesn’t get you off course of your plans to improve your health. The human body is capable of adapting to an increase in work and intensity, but don’t do too much too soon if you’re just starting out.
As many like to get outside and enjoy the fresh air with running, biking, walking, or any other fitness activity, make sure you listen to your body and slowly increase the duration and intensity of your workout.
Your body is part of a kinetic chain that is affected by the linked joints, including the foot/ankle, knee, hip, and the spine on up. Alterations in any of these joints can dramatically affect movement and increase stress and injury at any another joint along the way, like a domino effect of problems on the other joints.
If you’re unsure about your health or have a medical condition, be sure to check with your doctor before starting an exercise program. Your doctor can help recommend an exercise program that is safe and effective for you.
Pay attention during exercising to weakness, feeling light-headed, extreme shortness of breath, or sharp pain. This is your body’s way of telling you that something is wrong and you should stop the activity. When you push through acute pain, you may develop a severe injury.
If you have sharp pain that persists after a workout, throbbing pain when at rest, or pain during the night that keeps you awake, all of these can be a sign of something more serious that you should get checked by a physician.
There’s a difference between sharp pain and sore muscles. It’s normal to have sore muscles after you do a physical activity that you’re muscles are not used to, like when you start a new sports or exercise. When you’re doing any fitness activity, you’re causing tiny tears in the connective tissue and muscle fibers, which causes you to feel sore. Then your muscles will be recovering for the next 48 hours and will gradually feel better.
Then as you do more activity, your muscles will get used to being active. You will gradually have less soreness because you’ll have strengthened the muscle and connective tissue. That’s when it’s time to change it up a bit by increasing the duration and intensity of your fitness activity, just to start this process all over again. Keep in mind, this is what makes your muscles stronger and will help you in your everyday functional activities.
- Warm-up before you exercise and be sure to allow time for stretching after your workout.
- Don’t work through sharp pain – know when it’s time stop the activity and when you need to see the doctor.
Wear the proper shoes for the fitness activity you’re participating in (if you’re running make sure you have a good running shoe, if you’re cross training, make sure you have a shoe with that kind of support, for soccer, and so on). This includes using appropriate safety equipment for your fitness activity.
Our joints need to move to get nutrition – a safe weight-bearing exercise program is a great way to help strengthen the muscles that support your joints.
- Don’t over-train – your body needs time to rest in between workout sessions.
- Ice your muscles/tissues when needed.
- Don’t skip breakfast or any meal during the day – eating a healthy meal will jump-start your metabolism and provide you with the energy and fuel you need to get through your fitness activity. Also, drink plenty of water before, during and after your workouts.
- Get a good sleep often – this will give you the energy you need to focus on your exercises.
- If you haven’t exercised in years or you’re just starting out as a first-timer, start with a shorter duration of exercise, then look to increase as you get better. Always start slow.
- Don’t compare yourself to others and feel you have to “keep up” – everyone is unique and will have their own pace they’re working at. Do what is safe for you.
If you have problems with certain joints or just don’t know where to start, try working with a Certified Personal Trainer, like myself at Time For Change Personal Training. I can assist you with a specialized exercise program that is specific for you and your body.
I’ll have you perform certain movements and observe what muscles and joints need help by identifying potential issues and finding the safe way to correct them. I’ll also show you how to exercise safely and maintain good posture when working out as to prevent injuries.
So if you’re looking to avoid injuries when starting a fitness routine, see how Time For Change Personal Training Services can help you get started on the right track today, I’m here to help!
New Year’s Fitness Goals and Specials
What Are Your New Year’s Fitness Goals?
New Year’s Fitness Specials
So grab your shoes and make good on those New Year’s fitness goals to lose weight and get fit starting today. Make it a priority and take it seriously. A strong body means a strong mind, and both will enhance every other aspect of your life. I look forward to seeing how I can help you with your fitness goals, and be sure to check out the New Year’s Fitness Specials.
Mobile Personal Trainer | In-Home Personal Training
Looking to develop a lifestyle that promotes fitness and health? Take a step in the right direction by hiring your own mobile personal trainer, or also known as In-home Personal Training. I’m Tracy Rewerts, NASM Certified Personal Trainer, Women’s fitness Specialist, and owner of Time For Change Personal Training, LLC. I’m a mobile personal trainer that can help you with your fitness and weight loss goals.
What Is A Mobile Personal Trainer or In-home Personal Training?
I bring my services as a mobile personal trainer to the client at their home, place of work during their lunch hour (if local), or outside (weather permitting). I help clients remove the most common obstacles that can derail their fitness goals. Here are a few of the benefits of hiring me as your mobile personal trainer:
Convenience – People with busy work schedules, stay-at-home moms wanting to get their pre-baby body back while not having to worry about child care, or companies without workout facilities (to run group exercise classes to get employees healthier). Not to mention the extra benefits of savings in time and gas expenses that you would have going to the gym.
Accountability – If you’re exercising on your own, you might be prone to putting off your workouts and not eating healthy. Having your own mobile personal trainer not only gives you the motivation and encouragement needed to stay committed to your program, but also provides structure and accountability in your workouts and weight loss goals.
Privacy – When significant weight loss is desired, it can be difficult going to a gym. I can work with an individual in the privacy of their home and help them transition to regular exercise, healthier living, and to working out in a group environment if that is their goal. It’s easy to be self-conscious when learning something new, so I help remove that fear of teaching you proper form, technique, and routines in a one-on-one environment.
Personalization – When working with a single client in their home, I can direct my full attention on establishing or modifying a program, correcting form, or changing their nutritional plan to make it work for their specific needs. As a mobile personal trainer, I can bring the gym to someone facing an injury, or an individual needing strength training, cardio, flexibility, and balance to help improve functional movements in their daily lives.
So what are you waiting for? Get Started today and see how you can benefit and enjoy the conveniences of having a mobile personal trainer or in-home personal training helping you with your fitness and weight loss goals. Click on the Time For Change Personal Training Services tab to see the different packages available to you and the blog post New Year’s Fitness Goals and Specials for extra savings.
- By increasing your general level of activity (such as walking, biking, taking the stairs, parking your car out farther, etc.) and specific types of 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.
- Do You Need A Nutrition Consultation?
- The Scoop On Sugar
- Finding The Courage To Ask For Help
- Actions Today = Better Health Tomorrow
- Commit To Get Fit in 2014…The Healthy Weight Loss Challenge Could Earn You Cash!
- Healthy Strategies For The Holidays
- What Are The Health Benefits Of Blending vs Juicing
- Good Fats vs Bad Fats
- Detoxify Your Body For Life
- Keep Low Back Pain At Bay With Exercising
- Enhance Your Workouts With A Fitness Group Or Boot Camp Class
- How To Assess If You Are Making Fitness Improvements
- Health Benefits of Reducing Stress
- How To Avoid Injuries When Starting A Fitness Routine
- Not Getting Results From Your Workouts?
- How Does Leucine Help With Weight Loss?
- Shaklee 180 Turnaround Weight Loss Program
- New Year’s Fitness Goals and Specials
- Mobile Personal Trainer | In-Home Personal Training
- Are You Carrying Dangerous Fat Around Your Midsection?
- Women’s Fitness Specialist
- Ways to Stay Fit This Fall
- Benefits of Battle Ropes and Kettlebells, Plus My Top Fitness Tips
- Weight Training
- Hydration and Sports Nutrition For Your Workouts
- Boost Your Metabolism and Burn More Fat
- What is your Body Mass Index?
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