Browsing articles tagged with " time for change fitness group"

Finding The Courage To Ask For Help

Mar 11, 2014   //   by Tracy Rewerts   //   Blog  //  Comments Off on Finding The Courage To Ask For Help

Finding The Courage To Ask For Help

Finding The Courage To Ask For HelpThe 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.

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.

Enhance Your Workouts With A Fitness Group Or Boot Camp Class

Jul 8, 2013   //   by Tracy Rewerts   //   Blog  //  Comments Off on Enhance Your Workouts With A Fitness Group Or Boot Camp Class

Enhance Your Workouts With A Fitness Group Or Boot Camp Class

Time For Change Personal Training Fitness Group

Enhance Your Workouts With A Fitness Group Or Boot Camp Class

If you’ve been frustrated by lack of results or are looking to change up your workout, enhance your workouts with a fitness group or boot camp class at Time For Change Personal Training.

Sticking to the same workout routine can be convenient, but may not be giving you any results. If you change up your exercise routine, your body will be challenged continually and it will burn more calories. This will result in a more successful weight loss, plus you can avoid repetitive injuries and boredom.

The term boot camp is used to describe fitness group classes that promote fat loss and are designed to push people a little further than they would normally push themselves in a gym or at home alone.

 What You Get From A Fitness Group Or Boot Camp Class

Keeping our workouts fresh and fun by switching things up each time will keep you coming back for more. I currently allow only 10 individuals in each class as these small fitness group workouts provide:

  • Personalized attention to each participant – allowing me to change up each movement we do to fit your individualized needs based on level of fitness and/or any past injuries/surgeries without feeling like you’ve been singled out.
  • Motivation is given often to help you strive toward pushing through to get closer to your goals.
  • Accountability – If you don’t show up, others in the group want to know when you’ll be back again. This keeps attendance up as we know our friends will be checking in on how we’re doing. It’s nice to know others care about you and your health.
  • Group camaraderie – join our community of friends working hard with a shared interest of health, nutrition, and fitness.
  • Challenge – you’ll have your own personal improvements and achievements in things you haven’t been able to do before, or possibly in quite a long time.
  • An environment that is free from judgment or what others might be thinking about their appearance or exercise ability…all levels are Welcome!

I also provide a free nutrition consult to each client with a nutrition plan to make sure you’re on the fast track to improving your health, feeling and looking great. Your weight loss and fitness success will greatly depend on what you’re fueling your body with on a daily basis, so it’s important to set you on the right path to success while you start your fitness regimen.

My fitness group sessions combine circuit training, High Intensity Interval training, cardio, resistance, balance, and flexibility training for a full body 45-50 minute workout. We will be combining the above listed trainings with other functional training pieces such as stability balls, weights, balance discs, steps, battle ropes, slam balls, kettle Bells, and more.

When you’re a part of Time For Change Fitness Group, you become a part of our team. Whether you’re trying to get back in shape or lose weight, the workouts I offer for our fitness group boot camp classes are always fun and challenging. Enhance Your Workouts With A Fitness Group Or Boot Camp Class…It’s Time For Change starting today. Click on the Time For Change Personal Training Services tab for details.

Health Benefits of Reducing Stress

May 8, 2013   //   by Tracy Rewerts   //   Blog  //  Comments Off on Health Benefits of Reducing Stress

Health Benefits of Reducing Stress

Benefits of Reducing StressHigh levels of stress can have serious effects on your health and quality of life. When you’re unable to cope with chronic stress from work, relationships, finances, etc, your body responds by increasing blood pressure and heart rate, and producing stress hormones. These can lead to serious health problems, not to mention weight gain, depression, and many more.
One of the hormones produced when stress is elevated is cortisol, which is released in response to stress by the adrenal glands. If there is not a physical release of the stress (like through exercise), the cortisol levels build up in the blood, which can have a snowball effect on your health.
The good news is, you can make some simple lifestyle choices that will help reduce stress and lower your cortisol levels.
  • 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.
Are you wanting to put an end to some of the stress in your life? Reap the health benefits of reducing stress by making some of these simple changes above. You can reduce your stress and receive the benefits of taking action to improve your health, I’m here to help you get started!

How To Avoid Injuries When Starting A Fitness Routine

May 8, 2013   //   by Tracy Rewerts   //   Blog  //  Comments Off on How To Avoid Injuries When Starting A Fitness Routine

How To Avoid Injuries When Starting A Fitness Routine

how to avoid injuries when starting a fitness routineNow 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.

Follow these simple guidelines to avoid injuries when starting a fitness routine:
  • 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!

Boost Your Metabolism and Burn More Fat

Jun 11, 2012   //   by Tracy Rewerts   //   Blog  //  Comments Off on Boost Your Metabolism and Burn More Fat

Boost Your Metabolism and Burn More Fat

Metabolism is the key to weight loss, and all you need to know is the higher your metabolism, the more calories you’ll burn.  How do you boost your metabolism and burn more fat?  Your metabolic rate is influenced by your genetics, but exercising and watching what foods you eat can really boost your metabolism into high speed.

boost your metabolism and burn more fatNot all exercises are created equal when it comes to boosting your metabolism, so you must choose the best ones to obtain this goal.  You’re looking for exercises that do three things: burn calories during the workout, burn more fat and additional calories directly after the workout, and exercises that increase lean muscle mass which will then help you burn more calories and boost your metabolism.

Exercises To Boost Your Metabolism and Burn More Fat

When you do an endurance workout that has a steady speed throughout, such as cardio machines for 45 minutes plus, you are burning calories, but you’re not going to get the burning of calories afterwards or building of muscle mass, so this only meets one requirement and is not the best choice to boost your metabolism.

Interval Training is a type of cardio workout where you push yourself at a higher intensity for a short period of time and then recover at a slower intensity of exercise. This will help you burn calories during the workout as well as give you burning of additional calories after your workout.

Strength Training or lifting weights is one of the best choices for boosting your metabolism because it helps you burn more fat and calories during and after your workout, and it helps increase your lean muscle mass. Time For Change Personal Training uses a combo of Strength Training and Interval Training to help you boost your metabolism big time and burn more body fat.

Foods To Boost Your Metabolism and Burn More Fat

Don’t waste your time working out if you’re going to miss the crucial step of feeding yourself the right foods.  A good workout and healthy diet go hand in hand, so you’ll need a variety in your healthy diet.  At a minimum, drink half of your body weight in ounces of water daily.

If you’re needing guidance on choosing the right exercises for the best benefit and what nutrition will help you lose weight, then click on the contact me tab above to get on the right track with your health!

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 mobile personal training one-on-one, group fitness, 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.  80% of 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, 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. 80% of 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 mobile personal training one-on-one, group fitness, 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.  80% of 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

Click Below to “LIKE” Us on Facebook!

Disclaimer: These statements and/or content have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. It is not intended to diagnose, prescribe, or treat any specific illness.
The third-party product names, logos, brands, and trademarks shown on this website are the property of the respective owners. The corporate company is not affiliated with this website. I'm an Independent Distributor. The third party does not sponsor or endorse this website, its content, or services.