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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.



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.
  • Since you can’t get all the nutrients you need through your food alone, take a quality supplement daily.
  •  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 sun time per day. If you can’t get outside or it’s winter time, take a vitamin D supplement daily.
  • 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.
  • By reducing your stress, you can help prevent many diseases and illnesses.
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!

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.

Mobile Personal Trainer | In-Home Personal Training

Jan 26, 2013   //   by Tracy Rewerts   //   Blog  //  1 Comment

Mobile Personal Trainer | In-Home Personal Training

Mobile Personal Trainer | In-home Personal Trainer, Tracy Rewerts NASM CPT, WFS, Time For Change Personal Training, LLCLooking 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.

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.

Women’s Fitness Specialist

Nov 9, 2012   //   by Tracy Rewerts   //   Blog  //  Comments Off on Women’s Fitness Specialist

Women's Fitness SpecialistWomen’s Fitness Specialist

I recently completed another fitness course as a Women’s Fitness Specialist (WFS), so I wanted to briefly explain the specific health challenges women have throughout their lifespan and the benefits of a specialized fitness program to maximize results for female clients in each of the age groups.

This includes athletes and non-athletes, teens, pre- and postnatal women, pre, mid, and postmenopausal women, and women with specific health conditions that may compromise their overall health, well-being, or ability to regularly exercise.

Women today face many demands on their time, which includes balancing a career, family, social obligations, and maintaining overall health and wellness. Life phases also affect women as each phase comes with a different set of challenges and adaptations. On top of this is the numerous health issues associated with obesity, which the numbers continue to increase yearly.

Other issues associated with inadequate exercise during these life phases include negative changes in body composition and a loss of basic functions due to lack of overall strength, core strength, cardiorespiratory endurance, and flexibility. Losing function negatively affects the ability of women to complete daily tasks, putting them at a higher risk for injury.

By understanding women’s anatomical structures and physiological functions during the different life phases, It will allow me to create specialized fitness programs especially for them as a women’s fitness specialist.

How Can You Benefit From A Women’s Fitness Specialist?

For the teen female client, along with an appropriate designed fitness program for their age, adolescence is a time to introduce proper training techniques, improve overall health and nutrition, improve balance, and possibly train for a specific sport of interest.

Time For Change Personal Training Pre and Post Natal Services

Optimal health and fitness is important for women surrounding a pregnancy, and working closely with the client’s obstetrician is very important. Women without contraindications to exercise should engage in aerobic and strength training throughout their pregnancy and into the postpartum period with a fitness program that changes as their body changes.

women's fitness specialistFor women that are pre, mid, post menopausal and beyond, there are special considerations during this time when it comes to body composition, strength, bone density, and balance.

Remaining highly active, along with maintaining a healthy diet and cardiorespiratory health throughout adulthood is one of the key components to longevity and quality of life.

The most important thing for me when working with a client is their “Why”. Why do you want to make a change, lose weight, improve your health, or whatever it may be. I’m here to listen, to help make the best fitness program for you and your health, and to help you reach your goals as a women’s fitness specialist.

So what are you waiting for? It’s Time For Change! Click on Time For Change Personal Training Services  to see what services I offer and get started today! I look forward to helping you with your fitness goals.

Ways to Stay Fit This Fall

Oct 10, 2012   //   by Tracy Rewerts   //   Blog  //  Comments Off on Ways to Stay Fit This Fall

Ways To Stay Fit This Fall

Ways To Stay Fit This FallIt’s hard to stay motivated to keep fit, stick to your goals, and maintain a healthy diet with the fall weather getting cooler and the holiday season approaching. So I wanted to give you a few easy ways to stay fit this fall to help keep you on track and stick to your goals.

Workouts are usually the first to be crossed off the list when your schedule gets busy, but this is the most important thing to keep on the list. Stick to your fitness goals as there are many added benefits to improving your health.

Working out helps to decrease stress, keeps your immune system strong, and keeps your metabolism pumping so you can burn more calories and fat, just to name a few. You haven’t worked hard all year just to let it go to waste now.

Time For Change Personal Training has fitness groups several times per week, or I can come to your home, place of work during lunch, or a local park for personal training to help you with your fitness goals.

The other part that suffers when you get busy is your nutritional intake or diet. First, try to plan one day a week where you pre-makeWays To Stay Fit This Fall - Time For Change Personal Training your healthy meals so you can freeze some and have some ready to go to heat up quick when you get home. Most people will try and do this on Sunday so they’re ready to go for their busy week of work, school and kids activities.

Make sure you minimize processed foods as much as possible. Pre-packaged foods and fast foods have a lot of unknown ingredients that can easily throw your diet off and are very unhealthy.

Do your best to eliminate refined carbohydrates such as sweets, sugary drinks, white flour in breads, pasta, snacks, white rice, and potatoes.

When you must eat out, try to make healthy choices from the menu, but watch out for extra hidden calories in dressings and sauces. As an example, if you’re having a sandwich, select a grilled (not breaded) chicken breast or fish and ask if you can replace the bread with lettuce, for a lettuce wrap or just don’t eat the bread.

Skip any appetizers and desserts and just order the main meal. If you feel you need something sweet, choose a fresh fruit, and substitute refined carbs with foods like brown rice and extra vegetables if possible.

Hopefully these simple tips will help you stay fit this fall season. If you want the personal accountability to meet your fitness goals and to finally break through the weight loss issues, click here ==> Time For Change Personal Training Services to see what I offer to my clients that will help maximize fat burning, so you can get stronger, more fit, and get the nutritional info you need to succeed.

Benefits of Battle Ropes and Kettlebells, Plus My Top Fitness Tips

Sep 13, 2012   //   by Tracy Rewerts   //   Blog  //  Comments Off on Benefits of Battle Ropes and Kettlebells, Plus My Top Fitness Tips

Benefits of Battle Ropes and Kettlebells, Plus My Top Fitness Tips

At Time For Change Personal Training we just recently we added battle ropes and kettlebells to our repertoire of tools to use as part of our fitness programs. I wanted to briefly explain what each of these are and why they’re so beneficial to your workout routine.

Benefits of Battle Ropes

Benefits of Battle Ropes Plus My Top Fitness TipsBattle Ropes provide are an unbelievable exercise tool that provide an intense workout for improving muscular strength, endurance, cardiovascular conditioning, have substantial fat burning properties, and will get your heart rate going immediately. They also help increase aerobic and anaerobic capacity, are a low impact cardiovascular training tool, and gives you a full body workout including great conditioning. We can easily adjust the workout intensity for individual ability, size, and strength, so ladies, this is for you too.

Benefits of Kettlebells

Kettlebell exercises will increase your heart rate much like the standard cardio exercises, but also works every muscle group in your body. TheseBenefits of Kettlebells Plus My Top Fitness Tips exercises are movement-based, not just lifting-based, so you get a full body workout every time. The kettlebell also replaces many of the individualized bars, dumbbells, and cardio equipment. Again, we can adjust the weight of the kettlebell and movement being done to accommodate for any individual persons need.
Want to experience the safe and proper way to use battle ropes and kettlebells for yourself? Then join us at Time For Change Personal Training or our Fitness Groups offered four times per week.

My Top Fitness Tips:

Lastly, I wanted to share with you some of my top fitness tips….enjoy and Keep Movin’!
  • Make sure you warm-up prior to any exercise activity to help protect the body from injury. The purpose of the warm-up is to get your joints “lubed up” with synovial fluid and to increase your body temperature.
  • Walking is good for you, but this activity shouldn’t be your primary workout. Use walking in addition to your fitness program. Try challenging yourself with exercises that incorporate all of these components: endurance, flexibility, cardiovascular fitness, balance, and strengthening.
  • The amount of intensity you perform during your exercise routine will affect your fitness results. If you’re working out 4 times per week for an hour each that’s 240 minutes. You can increase your intensity and decrease the amount of time working out, and you’d get better results. We’re all very busy these days with family, work, and such, so make every minute count during your workouts.
  • Using good form and having good body posture when doing exercises is very important to help prevent injuries. Keep your chest and chin up and pull your shoulders down and back will help prevent the misalignment of your spine and joints. Always keep your core tight (tummy pulled in) throughout all exercises, but don’t forget to keep breathing the correct way.
  • If your main goal is to lose weight, you’ll need to focus more on resistance and strength training then on cardio. This will help you increase muscle mass quickly which in turn will help increase your metabolism to help you burn more calories faster. Cardio is still important for the heart and the cardiovascular system, but it’s not as efficient for weight loss.
  • You must be consistent and stick with it if you want to see results. Try to set a goal at the beginning so you have something to work for that will help you push a little harder each workout, then update your goals as needed. Make sure you track what you’re doing so you can see if you’re making progress in your fitness goals.
  • Want great abdominal muscles (or the famous ‘6 pack’)? You can’t just do a bunch of abdominal exercises and expect a cut, lean stomach. If you want great abs, follow this recipe: 80% percent of what you put into your mouth (the nutrition that you’re fueling your body with everyday) will impact the amount of fat that you carry around your mid-section, the other 20% will come from doing full-body workouts to decrease your overall body fat percentage, and increase muscle tone.
  • Hitting plateaus can be very discouraging and happens to all of us. Break through these plateaus by increasing your exercise intensity, lift a little heavier weights or change up the routine by changing reps/sets, run and cycle faster, get more rest, and change your nutritional intake.
  • Make sure you drink plenty of water and feed your muscles after working out with protein. You just spent time tearing your muscles down (which is what you’re doing when you exercise), so now you need to give them the nutrients they need to build the muscle back up. Supply your muscles with high quality protein within a half hour after your workout.
So what are you waiting for? Get started on a exercise program today by clicking on the Time For Change Personal Training Services tab to see what will work best for you. Your first step is to just decide, then take action!

Weight Training

Aug 2, 2012   //   by Tracy Rewerts   //   Blog  //  Comments Off on Weight Training

Weight Training

If you want to lose weight and increase your metabolism, one of the most important things you can do is weight training. Your nutritional diet and cardio training is important as well, but when it comes to changing how your body looks and feels, weight training (also known as strength training) will win every time.

Here are some of the benefits of a weight training program that just might motivate you to start:

  •  Helps increase your metabolism. (muscle will burn more calories than fat, so the more muscle you have the more calories you will burn).
  • Increases the ability of the core muscles to stabilize the pelvis and spine under more pressure.
  • Improves your muscle size and endurance by increasing the strength of the muscles, ligaments, tendons, and joints.
  • Increases bone mineral density and strengthens bones (especially important for women).
  • Helps improve balance and coordination, helping you avoid injuries.
  •  Increases your self-esteem and confidence.

 Is Weight Training For You?

Weight Training Many people will say as they get older they can’t workout, or they don’t have time. Then they pay the price by losing strength and muscle mass that is necessary for daily functioning, which then leads to an increase in injuries. Have you ever heard of the saying, “if you don’t use it, you lose it”? Well, this holds true in this case, if you fail to keep up your strength, especially as you get older, you will have difficulties with simple everyday tasks that you use to be able to do with ease and possibly injure yourself. Yes, the older gal you see to the left is lifting a lot of weights, and you can too.

So learn the benefits of working with free weights from a skilled Certified Personal Trainer. Tracy Rewerts at Time For Change Personal Training, LLC can help you benefit from a weight training program to help you prevent an injury from occurring or to start healing from an injury from the past. No matter what your age, there’s a need for strength training and I can help you determine the frequency, number of reps, and the amount of weight to lift during your workouts depending on your personal goals.

The most familiar myth about weight training (especially for women) is that lifting weights will make my muscles too big. Lighter weights with fast repetitions will yield nice toned muscles, rather than large muscle bulk. If bulk is what you’re looking for, I can adjust for that as well.

Safety While Weight Training

Don’t just jump into weight training quite yet. Keep these key points in mind before you get started on your strength training workout:

  1. Be sure to always warm up before you start your workout or weight lifting to prevent injuries.
  2. Don’t hold your breath while performing exercises. Be sure to breath correctly by exhaling forcefully through your mouth during the hardest part of the exercise and Inhaling through the easiest part.
  3. Use the full range of motion throughout the movement you’re performing.
  4. Don’t rush through your weight lifting motions. Lift and lower your weights slowly by resisting in each direction. Watch your posture and be sure not to “cheat” by using the momentum to lift the weight. (this means you’re trying to compensate and you’re using too heavy of weights).
  5. Always tighten your core by engaging your abdominal muscles during every movement.

Want to get started on a weight training program today? Click on the contact tab above to get in touch with me or go Time For Change Personal Training Services to see what we offer.  It’s Time For Change….What are you waiting for?


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