Archive for August, 2010

Fitness Plus Personal Trainers Gather at Spindletop Hall; Lexington, KY

Monday, August 9th, 2010

Fitness Plus had their summer gathering, this July, at Spindletop Hall. The Fitness Plus personal trainers had to brave the heat, but all had fun. If you ever doubted that your trainer could relax, check out some pictures of the trainers their kids playing at the pool and enjoying dinner together.(for more information about Fitness Plus personal training in Lexington, KY, please visit our website. Get great fitness tips and community information by becoming a fan on our Facebook page)

Check out a few of our videos from the event:

Some photos from the event:

Jenny's son, Sumari Sumari Patterson and Curtis Hanson Sheila with kids Rob Sweet sunning Rob Sweet Rob dives in Rob Sweet Nikki and Gary Ditsch Nikki and Gary Ditsch Curtis Hanson tries photography Chris Williams and Joyce by the pool Jessica and Brandon Ray Jessica Ray Jenny with Jackie and Mark Hanson Jackie with her kids Jackie Hanson and Jessica Ray Jackie with Campbell kids hanging out Gary swims laps food, yum! Dinner conversation Sheila dances with kids Curtis Hanson; Self portrait Campbell dancing Campbell shows off to Sheila Bob Lankford and Brandon Ray

One Kid’s Journey: Words from Fitness Plus personal training client, Tom Cooper

Sunday, August 8th, 2010

The following are the words of 17 year old, Fitness Plus client, Tom Cooper. Tom wanted to write about his personal weight loss journey that he has been on for the last 9 months. Tom has worked with his trainer, Rob Sweet, to accomplish losing 60 pounds and increasing his overall fitness. Congratulations to Tom for his hard work and dedication and to Rob for helping Tom reach his goals.

push up

bench press

From Tom Cooper:

A year ago I was a chubby kid who was wishing for more stamina and I was wishing for me to slim down. I started coming to fitness plus about 9 months ago and after each workout that Rob Sweet designed for me, I felt like I was improving each time. I have lost around 60 pounds in my time working at fitness plus without dieting. I have gone from not being able to do an accurate push up, to now having push ups be one of the easiest exercises for me. Without Rob’s help, I would have not been able to learn the right ways to do all the exercises that helped me achieve my current weight. If I knew that I
was capable of loosing the weight I lost in the amount of time I lost it, I would’ve started a lot earlier.

(for more information about Fitness Plus personal training in Lexington, KY, please visit our website. Get great fitness tips and community information by becoming a fan on our Facebook page)

How exercise helps control diabetes; by Personal Trainer Chris Williams (Lexington, KY)

Sunday, August 8th, 2010

Chris Diabetes is a disease that occurs when a person’s body doesn’t create insulin or doesn’t process insulin properly. This causes the sugar to build up in your blood instead of moving into the cells. This can lead to serious health problems including heart disease and damage to the nerves and kidneys.

There are 2 types of diabetes: Type 1 and Type 2. Type 1 the body doesn’t produce insulin, and Type 2 the body doesn’t produce enough or the cells ignore the insulin. 90-95% of people diagnosed with diabetes have Type 2.
So why is exercise so important?  Exercise can take some glucose out of the blood to use for energy during and after exercise which can help to lower blood glucose levels. Exercise also helps to counteract the increased risk of cardiovascular disease.

Increasing your physical activity is one of the most helpful things you can do for yourself especially if you have diabetes. This doesn’t mean joining a health club; you can make a big difference by adding daily routines to boost your activity level.
Everyone can take steps to protect themselves from developing Type 2 diabetes including someone who is showing signs of the disease. The benefits of 30minutes of exercise, 5days a week include:

-Increase metabolism and muscle mass which helps to burn extra calories even when you aren’t exercising.

-Increased glucose uptake
-Lower blood glucose levels which can reduce or even eliminate your need for diabetes medication.
-Improved response to insulin.
-Boost you ability to lose weight effectively and keep it off.
-Lower cholesterol and reduce blood pressure.
-Improve circulation.
-Reduce your risk for heart disease and stroke which are the leading causes of death for people with diabetes.
These are just a few of the benefits of exercise in fighting a disease such as diabetes.  For the biggest benefit do aerobic and resistance training but if you can’t do both, one is better then none. Whether you have diabetes or not, remember exercise is a lifetime commitment.

(for more information about Fitness Plus personal training in Lexington, KY, please visit our website. Get great fitness tips and community information by becoming a fan on our Facebook page)

Fitness Plus personal trainer, Sheila Kalas’ tip: Restaurant ordering strategies for weight loss

Wednesday, August 4th, 2010

The_Picture_of_Health It is important for you to realize that blindly ordering when eating out is detrimental to your weight loss/maintenance battle.

I would love it if everyone would eat out less and avoid fast food and most chain restaurants all together, however, I realize that is not a reality. We love to eat out, myself included. It is a major part of our social life. I don’t think you have to give this up and sit home alone just to maintain a healthy weight. However, you do have to become more aware of what you are eating and how to order correctly when eating out.

The best series of books on the market today, regarding making better food choices, is the “Eat This Not That” series. If you have not seen these, you should. They can show you how to make better choices if you must eat out, especially at chain restaurants.

In addition to these books, simply understanding how restaurants can “tweak” your food to reduce the caloric content and retain the flavor is important information for you to have. Remember, any restaurant that actually has a chef in the kitchen has the ability to prepare a healthy, tasty meal. Most of our locally owned restaurants are more than happy to accommodate your healthy requests, but you have to ask.

Some things to ask for include: poaching in wine or grilling, instead of sautéing in oil; eliminating the starch (potatoes, rice or risotto) in lieu of a second vegetable with your meat; sauces and dressings on the side; no bread/chips to the table; boxing up half your order in the kitchen, before it ever gets to the table; adding one or two vegetables to a small non-fried appetizer to make a smaller dinner.

Remember, cutting just 100 Kcals a day from your diet can result in a 10 pound weight loss over a year’s time!

(for more information about Fitness Plus personal training in Lexington, KY, please visit our website. Get great fitness tips and community information by becoming a fan on our Facebook page)