Browsing articles tagged with " workouts"

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.

Commit To Get Fit in 2014…The Healthy Weight Loss Challenge Could Earn You Cash!

Feb 3, 2014   //   by Tracy Rewerts   //   Blog  //  Comments Off on Commit To Get Fit in 2014…The Healthy Weight Loss Challenge Could Earn You Cash!

12 Week Healthy Weight Loss Challange

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.

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.

Not Getting Results From Your Workouts?

Mar 5, 2013   //   by Tracy Rewerts   //   Blog  //  Comments Off on Not Getting Results From Your Workouts?

Not Getting Results From Your Workouts?

Not Getting Reslults From Your WorkoutsMany of us have the goal to improve our health, along with losing weight and better fitness. Some people have no problem achieving their goals, while some make a little progress and hit a plateau.

If you find yourself stuck in your workout goals, any or all of these 7 reasons may be why you’re not getting results from your workouts. The good news is, you can choose to change by following some of the simple suggestions below.

  1. You do the same routine over and over – Your body adapts quickly to the repetitive exercise movements you’re doing, so you must change them on a regular basis. You’ll also avoid over-use injuries by doing new moves, plus it’s fun to try something new…you never know, you might like it.
  2. You don’t like change – Are you doing the same thing, but expecting different results? Doing the same thing is what keeps you stuck. You may feel like a new training program would intimidate you. We all like familiarity, but you have to get out of the rut you‘re in. To push past this plateau, you need to change your routine and increase the intensity. Fear isn’t going to go away, so face your fears. You CAN reach your gaols and I believe in YOU!
  3. You procrastinate – You say, “I’ll start next week”, “I’m just too busy right now”, or whatever excuse you can come up with. Don’t keep putting things off! There will never be a ‘perfect’ time to start, so put your words into action and start your training now. Your health depends on it.
  4. You’re inconsistent – We all know that consistency is key in any activity you do, this carries over in your workouts as well. Choose an activity and workout that fits with your lifestyle and schedule. The best training you can do is one that is sustainable in the long term.
  5. You’re doing lots of Cardio with no results – Don’t get me wrong, you need cardiovascular training, but doing an hour plus of running, the treadmill, elliptical, stepper, or any other machine at the same speed and difficulty is not the answer. You need interval and strength training. Interval training is when you push your heart rate up high, let it come back down a bit, then get it right back up, and so on. This will burn the most calories in the shortest amount of time, so it’s as win-win….less time working out with better rewards and results.
  6. You’re not consuming enough calories – This is especially common among women that are trying to lose weight. You’ll usually lose weight initially, then you hit a plateau. Your body is trying to protect itself from starvation. If you limit your calories too much and you’re working out more, your body thinks its going into a famine and will slow your metabolism by breaking down muscle. You must have the right amount of healthy calories going in to make your metabolism fire on all cylinders. If you’re not sure how many calories you should be eating while losing weight and working out, I can help you with that.
  7. You don’t get enough sleep – Sleep is a very important piece of the puzzle that is not often talked about. Your body produces human growth hormone while you’re sleeping to help you build muscle and lose fat. Your goal should be 7-8 hours of sleep per night. If you get less, you hinder this process and your recovery.

No one ever said it was going to be easy, you have to work hard to get good results. You will have obstacles to overcome, but press on and persevere. You CAN do this!

So if you’re not getting results from your workouts, you don’t know where to start, or need help getting past your plateau, click on this link for info on Time For Change Personal Training Services.  I can help you with your overall health, fitness, and weight loss goals.

Hydration and Sports Nutrition For Your Workouts

Jun 25, 2012   //   by Tracy Rewerts   //   Blog  //  Comments Off on Hydration and Sports Nutrition For Your Workouts

Hydration and Sports Nutrition For Your Workouts

hydration and sports nutrition for your workoutsWith the hot summer months upon us, if you’re doing any form of exercising (which hopefully you are), consider these strategies for hydration and sports nutrition to help you get the most out of your workouts and for a healthier you.

Regular exercise is an important part of health and fitness, but did you know that what you ate last night for dinner and for breakfast this morning can have a huge impact on the quality of your workout today?

Proper hydration and sports nutrition will ensure your diet will efficiently fuel your workout routine and help optimize athletic performance.  Here are the important pieces of a healthy training diet that supports athletic performance.

Smart Hydration For Your Workouts

The human body is made up of 60% water with fluids that help maintain normal body temperature and deliver energy and nutrients to hardworking muscles.  An adult loses about 2 liters of fluid per day, and failure to replace these lost fluids raises the risk of dehydration.  So it’s recommended at a minimum, to drink half of your body weight in ounces per day of water for properl hydration. Also, drink an additional 8 ounces of water for every 25 pounds  carried above your ideal weight.

It’s essential to stay hydrated so you can perform better and push through your workout. Here it is broken down to make sure you’re getting the fluids that your body needs.  Pre-hydration begins with three cups of fluid in the hours leading up to your workout to assure normal levels with the goal to prevent dehydration from happening in the first place. 

During your workout, hydration with cool liquids early and often helps to prevent dehydration, electrolyte imbalances, and to minimize negative effects on athletic performance. In hot and humid conditions, you should drink even more fluids for every 15 minutes that you exercise. If exercising exceeds 60 minutes, use a healthy sports drink like Performance that can replace both fluid and miscle glycogen stores.

Rehydration after your workout is important to enhance the recovery process. In the hours after exercise, try to rehydrate with another two cups of fluid for every pound of weight lost durig your workout.

Sports Nutrition For Your Workouts

Carbohydrate Is the Fuel Of Choice: Carbohydrates are the most readily available fuel for your working muscles, so don’t be caught with low-carbohydrate fuel stores which can limit your performance. Choosing complex carbohydrates is always a good choice with maximum health benefits.

Protein Is Essential: Protein is a must for increasing muscle mass and strength, as well as for recovering from prolonged exercise.

Try to consume a balanced intake of fluids, carbohydrate, and protein within 30 minutes of your workout routine to maximize hydration, muscle repair and rebuilding, and muscle and energy refueling. The right balance of carbohydrate and protein can enhance the anabolic recovery process when consumed immediately after exercise and again an hour or two later. I recommend Physique, a pure energy shake with the right ratio of carbohydrates and protein.

Vitamins and Minerals: Since you can’t consume all the nutrients your body needs through the foods you’re eating, vitamins and minerals are essential for converting the food you eat into energy your muscles can use.

Stay fit this summer with timing the consumption of food with proper sports nutrition and hydration before, throughout your exercise session, and after your workouts to significantly improve hydration, energy, and recovery.

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