tag:blogger.com,1999:blog-80231421151932691472024-03-21T06:36:15.625-07:00Facts Fitness: Corporate Fitness and Corporate WellnessWe will be posting information that will be useful to companies who are looking to offer employees Corporate Wellness and Fitness Programming.Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.comBlogger40125tag:blogger.com,1999:blog-8023142115193269147.post-31681666729887108072013-10-03T11:58:00.001-07:002013-10-03T11:58:54.106-07:00Breaking Up Is Hard To...<div style="margin: 0px; padding: 0px;">
Breaking
old habits is not very easy. If it were, when it comes to reaching fitness goals
everyone would be in shape. The saying goes that practicing a particular
activity for 21 days becomes a habit. This may be why so many people never reach
their fitness goals. That and the lack of truthful knowledge about working
out.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijPfmRBR4rBJ5jcLR7BkY6AI9Hn6WMeY5Gqw589zlUUzXIpWusjd3Zcp4E9qYjnAo1PP_I1pyAcTkLtZIF9HPNioCyMDeTMv1l-HWqWv1XbGIhKfxcbyx0sUEaxhI7TYk7hPxN4IehngM/s1600/untitled.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijPfmRBR4rBJ5jcLR7BkY6AI9Hn6WMeY5Gqw589zlUUzXIpWusjd3Zcp4E9qYjnAo1PP_I1pyAcTkLtZIF9HPNioCyMDeTMv1l-HWqWv1XbGIhKfxcbyx0sUEaxhI7TYk7hPxN4IehngM/s1600/untitled.png" /></a></div>
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Procrastination
is never a good characteristic to have. Don't just simply talk about it, be
about it. Challenge yourself to set a realistic time to workout and realistic
fitness goals. Don't expect too much from yourself and don't just jump in head
first. Remember slow and steady win the race, so in the end breaking up from
those old habits won't be so easy to do.</div>
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Willie
Owens, FACTS Fitness Personal Trainer</div>
Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com2tag:blogger.com,1999:blog-8023142115193269147.post-31540981412554008262013-02-26T06:30:00.000-08:002013-02-26T06:30:29.732-08:00How to set "SMART" goals<div style="border-width: 0px; margin: 20px 0px; outline-width: 0px; padding: 0px; vertical-align: baseline;">
<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875);">Achieving weight loss is one of the most common reasons
people seek the gym. It is also one that is often and easily broken. So how do
we set goals that actually motivate us to achieve them? I love to use the SMART
goal tool!</span><br /><strong style="border-width: 0px; font-style: inherit; font-weight: bold; margin: 0px; outline-width: 0px; padding: 0px; vertical-align: baseline;"></strong></div>
<div style="border-width: 0px; margin: 20px 0px; outline-width: 0px; padding: 0px; vertical-align: baseline;">
<strong style="border-width: 0px; font-style: inherit; font-weight: bold; margin: 0px; outline-width: 0px; padding: 0px; vertical-align: baseline;">“S”
stands for specific.</strong><strong style="border-width: 0px; font-style: inherit; font-weight: bold; margin: 0px; outline-width: 0px; padding: 0px; vertical-align: baseline;"></strong> Your
goals must be much more specific than " healthier or abs"if you actually plan on
achieving them. Devise a game plan - a play by play of how you plan to get to
the end result.</div>
<strong style="border-width: 0px; font-style: inherit; font-weight: bold; margin: 0px; outline-width: 0px; padding: 0px; vertical-align: baseline;">“M”
means measurable.</strong> If your goals are not measurable, how are you to know
when you achieve them? When to reward yourself? “Better” or “healthier” is not a
measurement. Good
goals must be quantitative as in “I will do cardio for 30 minutes three days a
week for the next two weeks” or “I will replace processed foods with specific
unprocessed choices."<br />
<br />
As
you meet your small, incremental goals, celebrate and set revised, measurable
objectives that will move you towards your long-term goal.<br />
<br />
<strong style="border-width: 0px; font-style: inherit; font-weight: bold; margin: 0px; outline-width: 0px; padding: 0px; vertical-align: baseline;">“A”
stands for attainable.</strong> Make your goals challenging, but realistic. <br />
<br />
<div style="border-width: 0px; margin: 20px 0px; outline-width: 0px; padding: 0px; vertical-align: baseline;">
<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875);"><strong style="border-width: 0px; font-style: inherit; font-weight: bold; margin: 0px; outline-width: 0px; padding: 0px; vertical-align: baseline;">“R”
stands for relevant.</strong> Set goals that get you to where you want to
go! </span><br /><span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969);"><strong style="border-width: 0px; font-style: inherit; font-weight: bold; margin: 0px; outline-width: 0px; padding: 0px; vertical-align: baseline;"></strong></span></div>
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<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969);"><strong style="border-width: 0px; font-style: inherit; font-weight: bold; margin: 0px; outline-width: 0px; padding: 0px; vertical-align: baseline;">“T”
stands for timely.</strong></span><span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969);"> This is a big one! Make a visual to show your goals- a
calendar or vision board work awesome! </span><span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969);">Giving yourself a strict deadline will motivate you to
stick with your goals.</span></div>
<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969);">Written by Amy Wimer, Personal Trainer for FACTS Fitness</span>Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com4tag:blogger.com,1999:blog-8023142115193269147.post-42261704869749098292012-11-08T07:02:00.000-08:002012-11-08T07:02:03.019-08:006 Green Superfoods to Add to Your Diet<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGDny4TZMyy6FyR8hx8zaBZOE7UR310ZccILkYg2G8HP15F3CwKDN-nZkOf_yJCI8ZjgPyXxnA38dMOlW7qq9W1qy4VnnrVfsyM6q53BaslftBftjM1sECCe8oJKhIXn2QXz3kQOiYj7c/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGDny4TZMyy6FyR8hx8zaBZOE7UR310ZccILkYg2G8HP15F3CwKDN-nZkOf_yJCI8ZjgPyXxnA38dMOlW7qq9W1qy4VnnrVfsyM6q53BaslftBftjM1sECCe8oJKhIXn2QXz3kQOiYj7c/s200/images.jpg" width="200" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">The USDA recommends a
minimum of 3 cups of greens per week, and many people are not even getting that
amount. Greens are the most concentrated source of nutrition of any food and
deliver some of the most vitamins and minerals to our
bodies.<br /><br /><strong></strong></span><br /><span style="font-family: Arial, Helvetica, sans-serif;"><strong>Spinach</strong></span><br /><span style="font-family: Arial, Helvetica, sans-serif;">Loaded with vitamins A and K
this helps regulate blood clotting and many prevent some inflammatory diseases.
It is also loaded with calcium, magnesium and folate ( an essential B vitamin
that is crucial for women).<br /><br /><strong>Cabbage</strong><br />Part of the
cruciferous vegetable family, Cabbage is loaded with vitamin C, which has been
shown to reduce the risk of several types of cancer. Other vegetables in this
family include broccoli, kale, collard greens, and brussel sprouts, all can
lower the risk of prostate and breast cancer.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;"><strong>Avocado</strong></span><br /><span style="font-family: Arial, Helvetica, sans-serif;">High in monounsaturated fat
Avocados are a healthy fat that can help lower cholesterol. They contain 30
percent more potassium than a single banana, plus vitamin E, K, fiber and oleic
acid, which can offer protection against the development of breast
cancer.<br /><br /><strong>Oregano</strong><br />Did you know that Oregano is a highly
effective antibacterial agent? Oregano contains certain oils that are able to
inhibit the growth of several types of bacteria. This is a powerful antioxidant
that contains more than the vitamin C filled
orange.<br /><br /><strong>Asparagus</strong><br />High in vitamins A,C and K and one
of the highest food sources of folate, an essential B vitamin that is crucial
for heart health and reproduction. Asparagus is also a natural diuretic and
contains inulin which promotes healthy digestion.<br /><br /><strong>Green
Peppers</strong><br />Loaded with vitamin C Green Peppers promote healthy skin and
works to heal wounds. They help to lower cholesterol while also being one of the
best immunity boosting foods. One serving exceeds the daily requirements of
vitamin C.<br /><br /><strong>Kiwi</strong><br />Kiwi contains more potassium than a
banana and is also an outstanding source of vitamins C and E. They are also very
high in fiber which helps improve diabetes because of it s ability to control
sugar levels.<br /><br />So enjoy these great green fruits and vegetables. Add some
to your salads or a healthy snack!!</span><br /><span style="font-family: Arial, Helvetica, sans-serif;"></span><br /><span style="font-family: Arial, Helvetica, sans-serif;">Written by Jennifer Washburn,
FACTS Fitness Personal Trainer </span>Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com6tag:blogger.com,1999:blog-8023142115193269147.post-74743470093992837992012-10-23T10:20:00.000-07:002012-10-23T10:23:09.783-07:00Exercise and Hypertension<br />
<div align="left" class="MsoNormal" style="background: white; margin: 6pt 0in 22.5pt; text-align: left;">
<span style="font-family: Calibri;"><span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Hypertension is when blood pressure is greater than or equal to
140 mmHg in Systolic Blood Pressure (top number) and greater than or equal to
90 mmHg (bottom number). Normal blood pressure is 120 SBP over 80 DBP. This is
a very prominent disease in the USA, according to the American College of
Sports medicine; about 65 million Americans have this disease. Many Americans
have hypertension, but many do not know because hypertension does not show
symptoms, which is why hypertension is also known as the “Silent Killer.” A
person with hypertension doubles their risk of cardiovascular disease; they can
have a stroke, heart failure, chronic kidney disease, and other complications.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLh20StR5R5zTjynz6UWn-F2fYCKZxOnspK7bc2Fohry362CtEAxxuIxDg-MmNjKo5ToAqU2cAfebv_2iFFPDZO3z62Bu0Fb4y1gNvoiWwopX5nd8Ff2HEJEdHZ6ETyHiXu-vI2R6KTMU/s1600/imagesCA9E3Q0N.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLh20StR5R5zTjynz6UWn-F2fYCKZxOnspK7bc2Fohry362CtEAxxuIxDg-MmNjKo5ToAqU2cAfebv_2iFFPDZO3z62Bu0Fb4y1gNvoiWwopX5nd8Ff2HEJEdHZ6ETyHiXu-vI2R6KTMU/s1600/imagesCA9E3Q0N.jpg" /></a></div>
<div align="left" class="MsoNormal" style="background: white; margin: 6pt 0in 22.5pt; text-align: left;">
<span style="font-family: Calibri;"><span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">The good news: you can head
hypertension off at the pass. How? Regular exercise and weight loss are
paramount in the lowering of blood pressure. Daily physical activity
strengthens your heart so it can pump the blood flows through easier. In your
fitness plan, it is aerobic activity that will get your heart pumping and help
to lower blood pressure. Aerobic activities include walking, jogging, cycling,
swimming, playing sports and even household chores! This is a drug-free
approach to controlling your blood pressure and will help you feel better
overall. If you have or think you have hypertension, consult your doctor before
exercise. </span><span style="font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
<span style="font-family: Calibri;"><span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Written by Derek Tancredi, Personal Trainer</span><span style="color: black; font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></span>Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com2tag:blogger.com,1999:blog-8023142115193269147.post-38660019239200965072012-08-20T07:37:00.001-07:002012-08-20T07:38:18.614-07:00Don't Go No Fat, Go Good Fat!<div style="font-size-adjust: none; font-stretch: normal; font: 12px/18px verdana; margin: 2px 0px 12px;">
<span class="Apple-style-span" style="-webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); font-family: Helvetica; font-size: 17px;">Healthy fats are important to include in your daily nutrition. They help to manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.</span><br />
<span class="Apple-style-span" style="font-family: Helvetica;"><span class="Apple-style-span" style="font-size: 17px; line-height: normal;"></span></span></div>
<div style="font-size-adjust: none; font-stretch: normal; font: 12px/18px verdana; margin: 2px 0px 12px;">
<span class="Apple-style-span" style="font-family: Helvetica;"><span class="Apple-style-span" style="font-size: 17px; line-height: normal;">Too many people decide to cut out almost all fat sources from their diet when trying to loose weight. It's learning to make healthy choices and to replace bad fats with good ones that promote health. It's not fat that causes weight gain but rather eating more calories than your body needs.</span></span></div>
<div style="font-size-adjust: none; font-stretch: normal; font: 12px/18px verdana; margin: 2px 0px 12px;">
<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875); font-family: Helvetica; font-size: 17px; line-height: normal;">Not all dietary fats are the same! </span></div>
<div style="font-size-adjust: none; font-stretch: normal; font: 12px/18px verdana; margin: 2px 0px 12px;">
<span class="Apple-style-span" style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.292969); font-family: Helvetica; font-size: 17px; line-height: normal;">Bad fats, such as saturated fats and trans fats, <em>are</em> guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, and so forth. But good fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect.</span><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQM8BUoN-Qi8el3cuEPcIRX6FQkDP6Bb3_ra2rEQXOQDZ_3jhWn0qyjnEA_dYEQfrr6rRSQUoTCzpfF4pFhl887bJsHKVCUwTmMO-08zkFfxapjhJKoyGFVbrMuYTiHJGI2bK4G9gN26E/s1600/amy+fat+chart.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQM8BUoN-Qi8el3cuEPcIRX6FQkDP6Bb3_ra2rEQXOQDZ_3jhWn0qyjnEA_dYEQfrr6rRSQUoTCzpfF4pFhl887bJsHKVCUwTmMO-08zkFfxapjhJKoyGFVbrMuYTiHJGI2bK4G9gN26E/s400/amy+fat+chart.png" width="400" /></a></div>
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Post written by Amy Wimer, FACTS Fitness Personal Trainer, Steel Fitness Riverport in Bethlehem, PA</div>
Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com3tag:blogger.com,1999:blog-8023142115193269147.post-21773273313591146732012-07-19T07:12:00.001-07:002012-07-19T07:17:03.715-07:00Are you being consistent?<span style="font-family: Courier New;"><br />“In essence, if we want to direct our lives, we
must take control of our consistent actions. It’s not what we do once in a while
that shapes our lives, but what we do consistently.”<br />Anthony
Robbins<br /><br />It can be difficult for a busy executive or working parent to find time to work out with consistency, but this important for achieving fitness
results. Having a workout plan will help you to achieve greater consistency.
<br />
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<br />Once you have decided on the type of exercise that you would like to
engage in, you'll need to schedule it. Please be realistic when determining
frequency and intensity. Create a workout schedule that involves at least a few
minutes a day for a warm up, 20 minutes for a cardio activity and additional
time for strength training and a cool down. I highly recommend writing down your
schedule to solidify your commitment to your exercise plan.</span><br />
Written by Amy Wimer, Personal Trainer at FACTS Fitness facility, Steel Fitness RiverportFacts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com4tag:blogger.com,1999:blog-8023142115193269147.post-74381815760464073622012-05-22T09:26:00.000-07:002012-05-22T09:26:38.670-07:003 Foundational Elements of a Successful Wellness Program<span style="color: white; font-family: "Arial","sans-serif"; font-size: 12pt;">A successful corporate
wellness program starts with an engaged workforce and consistent participation.
There are three foundational steps to building a successful program that will encourage
employee engagement:</span><br />
<span style="color: white;"><br /></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQnWTQcNV80gZaCJv_wXAPo8OkhUqT6qWqVqLmKDnh50KhsvAxQJr-q9eMUAW4owNRoR9HZRbcd3r27JyHPwK60GE0dWcomhyphenhyphenoMEoOaPMsjk40RLOOkItLgyZXSkfsE8kTrYnwdIYJtJM/s1600/cw+photo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: white;"><img border="0" height="146" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQnWTQcNV80gZaCJv_wXAPo8OkhUqT6qWqVqLmKDnh50KhsvAxQJr-q9eMUAW4owNRoR9HZRbcd3r27JyHPwK60GE0dWcomhyphenhyphenoMEoOaPMsjk40RLOOkItLgyZXSkfsE8kTrYnwdIYJtJM/s200/cw+photo.jpg" width="200" /></span></a></div>
<span style="color: white;"><br /></span><br />
<span style="color: white;"><br /></span><br />
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<span style="color: white;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">1.)<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Strong support from upper management: The goal is to have a
wellness mindset established at the top level in a company which filters down to
have a positive impact on all levels of employees. This gives each employee the
sense that he or she is a valued asset of the company.<o:p></o:p></span></span></div>
<span style="color: white;"><br /></span><br />
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<span style="color: white;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">2.)<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Educating employees: It is extremely important to educate
employees about wellness and fitness, especially to reach the non-wellness
segment of the workforce. The sedentary population will be the most challenging
to engage, so it is important to have the necessary educational materials
available. The non-wellness segment of the workforce must be educated to understand
the benefits of living a healthy lifestyle and how to make the changes
necessary to accomplish this goal.<o:p></o:p></span></span></div>
<span style="color: white;"><br /></span><br />
<div align="left" class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 1em 0.5in; mso-list: l0 level1 lfo1; text-align: left; text-indent: -0.25in;">
<span style="color: white;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">3.)<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Offering incentives for participation: Incentives are a
fundamental element necessary to engage employees in a wellness program. These
can be tailored to the workforce in consideration and can range from cash,
prizes or free lunches; to half-day Fridays or dress down days. Being
incentivized for performance tends to keep participation consistent.</span></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12pt;"><span style="color: white;">Although there are other considerations, these three elements are an integral part of a successful program. A happy, healthy workforce is of vital importance for your company.For additional information, contact us as </span><a href="mailto:info@factsfitness.com"><span style="color: white;">info@factsfitness.com</span></a><span style="color: white;">.</span></span></div>
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<span style="color: white; font-family: "Arial","sans-serif"; font-size: 12pt;">Written by Deborah MacArthur, ISSA, AAAI/ISMA, Director of Marketing, FACTS Fitness</span></div>
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<span style="color: white;"><br /></span></div>Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com1tag:blogger.com,1999:blog-8023142115193269147.post-52868260459774918462012-05-01T10:00:00.002-07:002012-05-01T10:00:23.323-07:00Why Water Is Important<div id="SafeStyles1335890969">
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Water
is ranked second only to oxygen as essential for life. Your overall body weight
is 2/3 water. A person can survive about two months without food, but only a few
days without water. Every system in your body depends on water to function.
Water is essential to your body's temperature regulation, keeping it cool
through perspiration. It flushes out toxins and wastes. Also is a major
component of blood which carries nutrients and oxygen to and from all cells.
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-C9EDL3tuAuPM-is6-BEbrer32rATxZWwYRXwfQYXsx6Y-pP2PEyfgqXn7jDeHT8NRHxyoZMcVxMgbGXxQRPAS3HrpCmSZjrCKlwuU82YGAGk0sCp5ECxg8ya5FIvon6qcvUfIxjXmdQ/s1600/imagesCAD59EJD.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-C9EDL3tuAuPM-is6-BEbrer32rATxZWwYRXwfQYXsx6Y-pP2PEyfgqXn7jDeHT8NRHxyoZMcVxMgbGXxQRPAS3HrpCmSZjrCKlwuU82YGAGk0sCp5ECxg8ya5FIvon6qcvUfIxjXmdQ/s200/imagesCAD59EJD.jpg" width="200" /></a></div>
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Additionally, water provides a moist environment for all body tissues. It is the major
component of saliva and mucous which lubricates the membranes that line our
digestive system beginning with the mouth. Mucous membranes in the nose and eyes
function better when well hydrated. It cushions joints and protects tissues and
organs like the brain from shock and damage. Water helps maintain a healthy
weight. It is hard to distinguish between hunger and thirst. If you feel hungry,
drink some water first and then reassess your hunger status. Each day your body
can lose 2-3 quarts of water through sweat, urination, excretion and breathing.
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjelEJlrSiaaerftAd0oFz8ycIeNrn_HDUSR_44Tsgd7R8SXDUhANOnp7kNttE2YzdcQQYqpUPXn448_72T4mArXBNGwNPUaeyPGJ2WprbwgsY54feb8xZ373S_oQrZ4kuYEFX4Gbh0biA/s1600/imagesCAE4Q0X1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjelEJlrSiaaerftAd0oFz8ycIeNrn_HDUSR_44Tsgd7R8SXDUhANOnp7kNttE2YzdcQQYqpUPXn448_72T4mArXBNGwNPUaeyPGJ2WprbwgsY54feb8xZ373S_oQrZ4kuYEFX4Gbh0biA/s200/imagesCAE4Q0X1.jpg" width="200" /></a></div>
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The body loses even more water if you exercise, live in hot or dry climates,
consume high fiber diets, and consume caffeine or alcohol. It is recommended to
drink 8-10 cups of fluid a day. So don't wait till your thirsty, you may already
be dehydrated.</div>
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Post written by Michael Massafra, Training Director, FACTS Fitness</div>
</span></div>Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com1tag:blogger.com,1999:blog-8023142115193269147.post-79943004314380827392012-04-06T11:01:00.000-07:002012-04-06T11:01:48.908-07:00Brief Workouts Will Help You to Stay the Course<span style="mso-tab-count: 1;"> </span>For many of you, you have been working out for about 2 months after making your New Years Resolution towards exercise.<span style="mso-spacerun: yes;"> </span>This 2-3 month period now is a very critical time in terms of reaching your goals and staying the course.<span style="mso-spacerun: yes;"> </span>This is actually a time when many people drop off because of reasons such as boredom, fatigue, burnout, injury, different schedule, and misguidance.<span style="mso-spacerun: yes;"> </span> <br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="mso-tab-count: 1;"> To stay the course, here a few suggestions:</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="mso-tab-count: 1;"> 1.) Are you f</span>atigued?: When you shorten the time of your workouts you allow your body to recover.<span style="mso-spacerun: yes;"> </span>It is called active recovery.<span style="mso-spacerun: yes;"> </span>Your workouts were very long before and your body cannot keep up throughout the whole year going 4-5 days a week spending an hour or more in the gym.<span style="mso-spacerun: yes;"> </span>Cut your time in half for a month and then see what your body feels like after that month.<span style="mso-spacerun: yes;"> </span>I guarantee you will feel a lot better.<o:p></o:p></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="mso-tab-count: 1;"> 2.) </span><span style="mso-tab-count: 1;"> </span>Bored with your workout?: This is a good time to change it up.<span style="mso-spacerun: yes;"> </span>Instead of using the treadmill for 45 minutes, go for a brisk walk outside or a bike ride for 20 30 minutes since the weather is gradually getting warmer.<span style="mso-spacerun: yes;"> </span>There are many other activities as well.<span style="mso-spacerun: yes;"> </span>This allows you to be active while trying different things.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjjHXf1XHb6RvebNFHIWFjK3iWJNW2rAy1qqkmAFn33RTxF05zhGUGCvBUsQ8RGOT215KQp1r538Xr9MUqJ4ipe114OosvQrVHTpZjTfXluUAyM07j3gnr27KolCe9zb01us8iycZV8Gc/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjjHXf1XHb6RvebNFHIWFjK3iWJNW2rAy1qqkmAFn33RTxF05zhGUGCvBUsQ8RGOT215KQp1r538Xr9MUqJ4ipe114OosvQrVHTpZjTfXluUAyM07j3gnr27KolCe9zb01us8iycZV8Gc/s200/images.jpg" width="133" /></a></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><o:p> </o:p><span style="mso-tab-count: 1;"> 3.) Do you feel b</span>urned out?: Athletes get burned out from competing and keeping themselves in shape.<span style="mso-spacerun: yes;"> </span>They need a break and have to cut down on their training.<span style="mso-spacerun: yes;"> </span>They are human and so are we.<span style="mso-spacerun: yes;"> </span>They know that when they come back their bodies are stronger.<span style="mso-spacerun: yes;"> </span>Again, cut down on the time for a month then see how you feel.<o:p></o:p></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><o:p> </o:p><span style="mso-tab-count: 1;"> 4.) Has your schedule changed?</span>: At the beginning of the year, everyone had exercise as a top priority.<span style="mso-spacerun: yes;"> </span>Now there are work issues, family issues, and maybe unexpected events as well.<span style="mso-spacerun: yes;"> </span>Short workouts allow you to maintain your fit level while you get through a busy time.<o:p></o:p></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><o:p> </o:p><span style="mso-tab-count: 1;"> 5.) H</span>ave you experienced an injury? : Most injuries from exercise happen from overuse.<span style="mso-spacerun: yes;"> </span>People spending a lot of time running, biking, weights, or whatever it might be that your are doing.<span style="mso-spacerun: yes;"> </span>And the only way to alleviate the pain is to shorten your routine and let your body catch-up.<span style="mso-spacerun: yes;"> </span>Try to cut down for about a month and see what your body feels like.<span style="mso-spacerun: yes;"> This will give you time to recover.</span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="mso-tab-count: 1;"> </span>Remember, the idea is to maintain an exercise routine for the course of a whole year.<span style="mso-spacerun: yes;"> </span>It is ok to reduce exercise for a month or two to let your body rejuvenate.<span style="mso-spacerun: yes;"> </span>You will be surprised how much better you will feel after you cut down on your exercise.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div><br />
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<div class="MsoNormal" style="margin: 0in 0in 0pt;">Jeremy Workman, Personal Trainer at FACTS Fitness corporate facility, Motivation Fitness<o:p></o:p></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="mso-tab-count: 1;"> </span></div>Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com1tag:blogger.com,1999:blog-8023142115193269147.post-55724739080035235842012-03-13T05:22:00.000-07:002012-03-13T05:22:26.468-07:005 Suggestions to Establish Corporate Fitness for Your Workforce<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsyXZiCrvcLkmAJjaP4O05kqqfV1ADYHImlrO8SReOuY5pfHzPZXQqwLMb8cGaBnB9bx-yu4WlHBhSIbrmyiJZWBdv0rqkbOMKH2qDcKynAEP4dnlULthTE6B1KhmBjwy-BRWFYk7wXVM/s1600/imagesCA64R48N.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsyXZiCrvcLkmAJjaP4O05kqqfV1ADYHImlrO8SReOuY5pfHzPZXQqwLMb8cGaBnB9bx-yu4WlHBhSIbrmyiJZWBdv0rqkbOMKH2qDcKynAEP4dnlULthTE6B1KhmBjwy-BRWFYk7wXVM/s200/imagesCA64R48N.jpg" width="150" /></a></div>There are some basic activities that you can start in your company that will get your employees interested in starting a healthy lifestyle:<br />
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1.) Distribute a newsletter with fitness and healthy living information to educate your employees.<br />
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2.) Have those employees who are enthusiastic about the wellness initiative encourage coworkers to join in.<br />
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3.) Reimburse or subsidize employees gym memberships, group fitness registrations, etc.<br />
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4.) Offer employees flex time options to encourage participation in fitness activities.<br />
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5.) Be the leader! Top management set the tone for the company culture regarding fitness & wellness initiatives!<br />
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Written by Deborah MacArthur, Director of Markeing, FACTS FitnessFacts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com1tag:blogger.com,1999:blog-8023142115193269147.post-63832785973725825992012-03-06T05:15:00.000-08:002012-03-06T05:15:19.770-08:008 Benefits of Corporate Fitness ProgramsThe overall objective of a Corporate Fitness/Wellness program is to create an environment within the company of fitness and healthy living. Companies who have a Corporate Fitness program will experience many benefits including:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieL-gDv2jZkQPcecHvani8oaNK0dkWmilvpGPblo0o8S4mnAN8vjf82Oruerk_okMGf8jVxzEpgAyWGV9QoLQsmHZCRJRdMIsz1upvEQ6Rplk6lN6qInkg_Kx3CKpFzuQEoE0r1MPCYuc/s1600/untitled.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieL-gDv2jZkQPcecHvani8oaNK0dkWmilvpGPblo0o8S4mnAN8vjf82Oruerk_okMGf8jVxzEpgAyWGV9QoLQsmHZCRJRdMIsz1upvEQ6Rplk6lN6qInkg_Kx3CKpFzuQEoE0r1MPCYuc/s200/untitled.png" width="200" /></a></div><br />
1.) Savings on Healthcare costs<br />
2.) Increased productivity<br />
3.) Decreased absenteeism<br />
4.) Fit employees have more energy and are more focused<br />
5.) Better coping skills<br />
6.) More positive attitudes<br />
7.) Your company will attract new workers who are dedicated to fitness<br />
8.) Lower incidences of chronic sicknesses<br />
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For a free consultation, contact us at <a href="mailto:info@factsfitness.com">info@factsfitness.com</a> or 610-355-3236.Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com1tag:blogger.com,1999:blog-8023142115193269147.post-60222445981277706132012-02-27T10:17:00.000-08:002012-02-27T10:17:54.031-08:00CFITS: Creative Fitness IT SolutionsA cutting edge way to engage employees in a corporate wellness program is through technology. This concept will transform corporate wellness programming. By combining social media and fitness you will open up numerous avenues for employees to engage and participate in your company wellness program as well with coworkers. This will bridge the gap between the physical fitness facility and your employees.<br />
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With the blend of social media and fitness, your employees can communicate with each other online which will create team building, bonding and even healthy competition. Each participating employee will have access to online nutrition, health and fitness tools. This electronic tool includes educational health and fitness blogs, networking with colleagues, forums, and a comprehensive calendar of healthy events within the company community. This type of platform will tie together the entire corporate wellness program through open communication between coworkers, education, rewards and incentives.<br />
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Your corporate wellness program will become a desired commodity within the company which will encourage the engagement and participation necessary to drive results and eventually the ROI the company is looking for from the investment. For additional information, call 610-355-3236 or email <a href="mailto:info@factsfitness.com">info@factsfitness.com</a>.<br />
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Written by Deborah MacArthur, ISSA, AAAI/ISMA<br />
Director of Marketing and PR for FACTS FitnessFacts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com1tag:blogger.com,1999:blog-8023142115193269147.post-64887054054363119472012-02-24T10:20:00.000-08:002012-02-24T10:20:19.750-08:003 Ways to Engage Your Employees in a Wellness Program<span style="font-family: Times, "Times New Roman", serif;"> </span><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: "Trebuchet MS","sans-serif";">The first step in creating a successful wellness program is the support of management. Once you have strong management support for the corporate wellness program, you will have to plan how to engage employees in the program. As you plan your wellness program, it is important to keep in mind that you need a variety of options to offer the workforce.<o:p></o:p></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2XOkVQoNGZisnHIQw1NqmJZtJTJpwpEHTXsVIWgrzf2CBxMytsvVXEEsf-t0JQg6ngzWVNiD8_TDhs6pRzaT_anp-j33lbLrK2NnwB-B52waeF7-9fwvGYvTi54jtlM5omuGr5sZK4ZE/s1600/228981_10150282725014720_519089719_7417833_6705877_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2XOkVQoNGZisnHIQw1NqmJZtJTJpwpEHTXsVIWgrzf2CBxMytsvVXEEsf-t0JQg6ngzWVNiD8_TDhs6pRzaT_anp-j33lbLrK2NnwB-B52waeF7-9fwvGYvTi54jtlM5omuGr5sZK4ZE/s200/228981_10150282725014720_519089719_7417833_6705877_n.jpg" width="200" /></a></div><span style="font-family: Times, "Times New Roman", serif;"> </span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS","sans-serif";"><span style="font-family: "Trebuchet MS", sans-serif;">Below are a few suggestions to encourage employee engagement. You may also come up with an original idea that will speak specifically to your workforce:<o:p></o:p></span></span></div><span style="font-family: Times, "Times New Roman", serif;"> <b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS","sans-serif";">Education</span></b><span style="font-family: "Trebuchet MS","sans-serif";">: By educating your employees, especially the sedentary or non-wellness population, you can draw them into the program. This is a vital part of any successful health and wellness program. The sedentary population of your workforce needs to know and understand the many benefits of living a healthy lifestyle and how to make those changes. This will be the most challenging group to reach, but once you do it will be the most rewarding.<o:p></o:p></span></span><br />
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<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Times, "Times New Roman", serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS","sans-serif";">Incentives</span></b><span style="font-family: "Trebuchet MS","sans-serif";">: Depending upon the culture of your company this can be a fundamental method to engage your employees in a wellness program, especially when the incentive is monetary. But keep in mind that this can also provide a temporary motivation when the goal is to create long term positive behavioral changes.<o:p></o:p></span></span></div><span style="font-family: Times, "Times New Roman", serif;"> </span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: "Trebuchet MS", sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Trebuchet MS","sans-serif";">On-site fitness professional</span></b></span><span style="font-family: "Trebuchet MS","sans-serif";"><span style="font-family: "Trebuchet MS", sans-serif;">:</span><span style="font-family: Times, "Times New Roman", serif;"> <span style="font-family: "Trebuchet MS", sans-serif;">Whether you have a fitness center within your company or not, you can hire someone to perform fitness assessments, personal training or to teach classes. This shows each employee that you are serious about the wellness programming. Having a fitness professional on-site also gives your employees a resource for health and fitness information, support and motivation.<br />
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Once an employee engages in wellness and fitness programming, he or she will feel better about life and work. The employee will exhibit a more positive outlook regarding work product and the work environment. There is a two-way benefit for the employee and the company. A win-win, if you will.</span></span></span><span style="font-family: Times, "Times New Roman", serif;"><o:p></o:p></span></div><span style="font-family: "Trebuchet MS", sans-serif;"> Written by Deborah MacArthur, ISSA, AAAI/ISMA</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Director of Marketing & PR for FACTS Fitness</span>Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com1tag:blogger.com,1999:blog-8023142115193269147.post-63525410804206425732012-02-21T05:09:00.000-08:002012-02-21T05:09:57.766-08:00Make New Habits Permanent<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Set your goal and go for It</strong>: Know exactly what you want...improve health, lose weight, gain strength etc. Make sure goals are specific and measurable. Write down what needs to happen along with dates and review this often. </span><br />
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<strong>Set both long term and short term goals: </strong>Reaching certain goals can take longer than others. To stay motivated, be sure to set realistic short term goals that will lead you to your final goal. Develop a plan and brainstorm strategies to keep you moving closer to that goal. <br />
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<strong>Reward Yourself</strong>: Be sure to attach a reward to each part of your goal. Select small rewards for short term goals (going to the movies, new clothing etc.). Plan bigger rewards (vacation, buying new furniture etc.) for long term goals. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo7W8EUoywlkfihXf51lEsHtOjkPxM920LdDW-GcgRqbTVWLw2-jI-isw6yEpRAf-SFVdHN9fdmbw5lsqPUs_RXBsv90FpX7ZPZGixgiyrFzVe-cddudSibEy0hbaC_h2L-WDkeHFebr0/s1600/imagesCAJBHJOL.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo7W8EUoywlkfihXf51lEsHtOjkPxM920LdDW-GcgRqbTVWLw2-jI-isw6yEpRAf-SFVdHN9fdmbw5lsqPUs_RXBsv90FpX7ZPZGixgiyrFzVe-cddudSibEy0hbaC_h2L-WDkeHFebr0/s1600/imagesCAJBHJOL.jpg" /></a></div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
<strong>Track Your Lifestyle Habits</strong>:Keep a daily log of what you eat and feelings that contribute to your food choices. Many people do not realize how negative feelings and thoughts can trigger emotional eating and bad food choices. Keeping a log of this will help you make better choices.<br />
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<strong>Talk Yourself Into Success</strong>: It is perfectly natural to talk to yourself! What you say is very important. Be your own cheerleader! Self talk is critical to changing your lifestyle habits! Your thoughts will directly change your attitude and overall feelings of well being. This will keep you focused and help you succeed!!<br />
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So set those goals and get ready to succed!!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Written by Jennifer Washburn, Personal Trainer and Instructor at Steel Fitness in Bethlehem, PA</span><br />
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</span>Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com1tag:blogger.com,1999:blog-8023142115193269147.post-86752911605896396382012-02-09T10:02:00.000-08:002012-02-09T10:04:46.856-08:00The Benefits of Exercise for Cancer Patients<span style="color: #f3f3f3;"> <span style="font-size: 11pt; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Cambria;"> </span></span></span><br />
<span style="font-size: 11pt; mso-fareast-font-family: "Times New Roman";"></span><span style="color: black; font-size: 11pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman";"><span style="color: #f3f3f3; font-family: Cambria;">In recent years, exercise has been nationally promoted, due to the excessive obesity rate. Though many people associate exercise with weight loss, there are many health benefits, as well. In fact, exercise is now a factor for recovering cancer patients.</span></span><span style="font-size: 11pt; mso-fareast-font-family: "Times New Roman";"><br />
<span style="color: #f3f3f3; font-family: Cambria;"> <br />
</span></span><span style="color: black; font-size: 11pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman";"><span style="color: #f3f3f3; font-family: Cambria;">Of course, exercise does not only benefit recovering patients. Health experts recommend cancer patients in every stage to maintain a regular workout routine. However, patients who are undergoing aggressive treatment may require an assigned trainer to help them. For example, patients undergoing </span><a href="http://www.mesothelioma.com/treatment/"><span style="color: #f3f3f3; font-family: Cambria;">mesothelioma treatment</span></a><span style="color: #f3f3f3; font-family: Cambria;"> will be subject to different types of radiation treatment and surgery than a patient who is undergoing breast cancer treatment.</span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieqCS86T67X-vG-Mx7pVw_tDX85u4y2tqCyRLTMfsSfxgwxfAe0eUugKxpFzahpBQxXhdYjt_0RROaBTzOzplCf1eWyLkMH5HWfbEEy2O1r8EywpXz7WS1DI52FWj_wvljbJTov7zmy8I/s1600/images-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #f3f3f3;"><img border="0" height="129" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieqCS86T67X-vG-Mx7pVw_tDX85u4y2tqCyRLTMfsSfxgwxfAe0eUugKxpFzahpBQxXhdYjt_0RROaBTzOzplCf1eWyLkMH5HWfbEEy2O1r8EywpXz7WS1DI52FWj_wvljbJTov7zmy8I/s200/images-1.jpg" width="200" /></span></a></div><span style="color: black; font-size: 11pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman";"></span><span style="font-size: 11pt; mso-fareast-font-family: "Times New Roman";"><br />
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</span></span><span style="color: black; font-size: 11pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman";"><span style="color: #f3f3f3; font-family: Cambria;">Nevertheless, exercise benefits patients in a few primary ways.</span></span><span style="font-size: 11pt; mso-fareast-font-family: "Times New Roman";"><br />
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</span></span><span style="color: black; font-size: 11pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman";"><span style="color: #f3f3f3; font-family: Cambria;">1. Increased energy</span></span><span style="font-size: 11pt; mso-fareast-font-family: "Times New Roman";"><br />
<span style="color: #f3f3f3; font-family: Cambria;"> <br />
</span></span><span style="color: black; font-size: 11pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman";"><span style="color: #f3f3f3; font-family: Cambria;">Exercising for energy may seem like an oxymoron to many people, especially cancer patients, who often suffer fro extreme fatigue. However, it is widely known that people who maintain a regular workout routine are benefited with increased energy.</span></span><span style="font-size: 11pt; mso-fareast-font-family: "Times New Roman";"><br />
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</span></span><span style="color: black; font-size: 11pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman";"><span style="color: #f3f3f3; font-family: Cambria;">When you become inactive, your body's metabolism slows down. It is a natural safety mechanism in cases of emergency, where you may be deprived of a reliable food source. As a result, the inactive body becomes used to not using energy, so it does not require much energy to survive. When you become active, </span><a href="http://sportsmedicine.about.com/cs/exercisephysiology/a/aa090501a.htm"><span style="color: #f3f3f3; font-family: Cambria;">your metabolism kicks into gear and your body gets used to the increased flow of energy</span></a><span style="color: #f3f3f3; font-family: Cambria;">. </span></span><span style="font-size: 11pt; mso-fareast-font-family: "Times New Roman";"><br />
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</span></span><span style="color: black; font-size: 11pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman";"><span style="color: #f3f3f3; font-family: Cambria;">2. Relieved pain</span></span><span style="font-size: 11pt; mso-fareast-font-family: "Times New Roman";"><br />
<span style="color: #f3f3f3; font-family: Cambria;"> <br />
</span></span><span style="color: black; font-size: 11pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman";"><span style="color: #f3f3f3; font-family: Cambria;">Treatment and surgery do well to remove cancerous cells, however, it can cause some pain and discomfort as a side effect. Most cancer patients can attest to the pain from which they suffer during times of recovery. In fact, even some patients in remission still suffer from slightly painful side effects.</span></span><span style="font-size: 11pt; mso-fareast-font-family: "Times New Roman";"><br />
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</span></span><span style="color: black; font-size: 11pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman";"><span style="color: #f3f3f3; font-family: Cambria;">Exercise increases blood flow, which carries essential vitamins and minerals to the other parts of the body. This results in a better immune system and a greater white blood cell count. These two things combined can help relieve the pain for cancer patients.</span></span><span style="font-size: 11pt; mso-fareast-font-family: "Times New Roman";"><br />
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</span></span><span style="color: black; font-size: 11pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman";"><span style="color: #f3f3f3; font-family: Cambria;">3. Better outlook on life</span></span><span style="font-size: 11pt; mso-fareast-font-family: "Times New Roman";"><br />
<span style="color: #f3f3f3; font-family: Cambria;"> <br />
</span></span><span style="color: black; font-size: 11pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman";"><span style="color: #f3f3f3; font-family: Cambria;">If cancer patients are entitled to only one thing, it should be to feel depressed. Such a condition can naturally cause a person to become anxious. However, being optimistic during times of treatment and recovery are very important. Studies show that optimistic people typically heal faster, as well as have a greater immune system.</span></span><span style="font-size: 11pt; mso-fareast-font-family: "Times New Roman";"><br />
<span style="color: #f3f3f3; font-family: Cambria;"> <br />
</span></span><span style="color: black; font-size: 11pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman";"><span style="color: #f3f3f3; font-family: Cambria;">Exercise releases endorphins, a natural hormone that helps people stay positive. Most patients claim they feel better about themselves and their condition after a good workout.</span></span><span style="font-size: 11pt; mso-fareast-font-family: "Times New Roman";"><br />
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</span></span><span style="color: black; font-size: 11pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman";"><span style="color: #f3f3f3; font-family: Cambria;">Conclusion</span></span><span style="font-size: 11pt; mso-fareast-font-family: "Times New Roman";"><br />
<span style="color: #f3f3f3; font-family: Cambria;"> <br />
</span></span><span style="color: black; font-size: 11pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman";"><span style="color: #f3f3f3; font-family: Cambria;">Fitness is not a cure for cancer. Only a professional cancer center can help cure a patient. Regardless, fitness can greatly benefit a patient. Here is </span><a href="http://well.blogs.nytimes.com/2011/08/09/the-benefits-of-exercise-after-cancer/"><span style="color: #f3f3f3; font-family: Cambria;">an article that lists the benefits of fitness for cancer patients.</span></a><span style="color: #f3f3f3; font-family: Cambria;"> </span></span><span style="font-size: 11pt;"><o:p></o:p></span><br />
<span style="color: #f3f3f3;"> </span><br />
<span style="color: #f3f3f3;"> David Haas, <span style="color: #f3f3f3;">Mesothelioma Cancer Alliance Guest Blogger </span><a class="moz-txt-link-freetext" href="http://about.me/haasblaag" target="_blank" title="This external link will open in a new window"><span style="color: #f3f3f3;">http://about.me/haasblaag</span></a><span style="color: black;"> </span> </span>Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com20tag:blogger.com,1999:blog-8023142115193269147.post-34604013809592918242012-01-24T10:11:00.000-08:002012-01-24T10:11:54.816-08:00Shape Up Your Abs<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimMAn7-1DFPeUwk1E5LFrchrhrlF1bE16IhETQhFKioRBlZeKEFwoYZUfhqsQWERroEePTGTo730TqrGU1VHDtpwJxfRA6tTD6Ru1-XX6hn9okKklInM70N290esMzO2wlaQnTxIb21GQ/s1600/sit+ups.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimMAn7-1DFPeUwk1E5LFrchrhrlF1bE16IhETQhFKioRBlZeKEFwoYZUfhqsQWERroEePTGTo730TqrGU1VHDtpwJxfRA6tTD6Ru1-XX6hn9okKklInM70N290esMzO2wlaQnTxIb21GQ/s1600/sit+ups.jpg" /></a></div><span>There are three things to remember when giving your abdominals a workout: protect your neck and lower back; work all three sets of abs for symmetry; and, work slowly to get noticeable results.</span><br />
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<span>Many ab exercises put unnecessary strain on the lower back. In every ab exercise, engage the muscles by contracting towards the spine. In a traditional crunch, the temptation is to pull on the neck and use momentum to lift the chest rather than use the lower belly muscles. Flatten the chest and lift from the core abdominal muscles. You will feel your core working. </span><br />
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<span>Most people focus on the “six pack” muscles of the middle of the midsection of rectus abdominals. It is important to equally develop all three major ab muscle groups to not create an imbalance. Only developing the six pack group can create a posture that slouches forward. Work on crunches, but also side to side actions and curl ups to develop all the abs equally.</span><br />
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<span>Fast movements in ab exercises do not work effectively to shape the muscles. Rushing through sit ups, for example, uses the hip flexor muscles and not the abs. If you rush through the exercises, the work is no longer muscle dependent and you will not get the desired muscle development or visible shaping. Doing three sets of ten repetitions slowly is better than doing thirty reps quickly.</span><br />
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<span>Michael Kasprenski, Wellness Coach, Steel Fitness</span><br />
<span><a _bcc="" _body="" _cc="" _subject="" _to="mkasprenski@steelfitnessclub.com" href="javascript:void(0);"></a></span>Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com4tag:blogger.com,1999:blog-8023142115193269147.post-34941854806878104562012-01-17T09:38:00.000-08:002012-01-17T09:40:23.409-08:00Do You Know Your Trainer?<div style="text-align: left;"><br />
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Do you know your trainer? Fitness professionals get a bad rap at times, and most of the time they’ve earned it. There are many trainers out there that are more interested in their self gratification rather than taking care what is most important, the client. <br />
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As I have observed trainers with their clients, I’ve noticed that there are two types of trainers. There is the one who stands there looking disinterested and distracted. They may have their arms crossed and are not engaging the client in conversation, and even more important they are not correcting the form of their client.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCYHRHeYSEDiah4Sa1JD2ejdI4iM5jKtHOL90oBhWf_gl0jK2ZK2X3xv94bIkd3ij5xaGtQy_KxxFf3Bkn_NjftGiloLXWViOns2PxY5v9S-KdejB-FWJp1yfllzz6iwQkWSydOkHXGYs/s1600/imagesCARC6DS3.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCYHRHeYSEDiah4Sa1JD2ejdI4iM5jKtHOL90oBhWf_gl0jK2ZK2X3xv94bIkd3ij5xaGtQy_KxxFf3Bkn_NjftGiloLXWViOns2PxY5v9S-KdejB-FWJp1yfllzz6iwQkWSydOkHXGYs/s1600/imagesCARC6DS3.jpg" /></a><br />
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Then there is a 2ndtype of trainer, the fitness professional. One that looks the part, and is engaging with the client to be sure that each step of the way the client is using proper form. This trainer is standing a sports stance ready to help the client focused on their client and having a conversation.<br />
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I sometimes ask why some trainers got into this profession. You should ask yourself the same thing if your trainer is like the 1st type of trainer, or if they are more like the 2nd type of trainer that I described. If so, then they are well worth the money you invested in your health and fitness. You will have a great workout and experience the results you desire.<br />
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Post Written by Michael Massafra, Fitness Director, FACTS Fitness</div>Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com0tag:blogger.com,1999:blog-8023142115193269147.post-67264812649398514222012-01-09T07:39:00.000-08:002012-01-09T07:39:03.405-08:00How Goal Setting Can Improve Your Results<span style="font-family: "Arial","sans-serif";"><span style="font-size: x-small;">Are you working out just to workout, or do you have a specific reason?<span style="mso-spacerun: yes;"> </span>Have you been doing the same workout for years?<span style="mso-spacerun: yes;"> </span>You know it’s good for you, but do you wonder what exactly exercise can do for you?</span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMNMT50cggcXBM4JfHkZXUSsHXbfV3aZFDFjb1o5PfnDZeYi6TcxU5b6b8IYPQLi6mBcscpTaFCzvTdk62BseUR4E-ga5mJoAuZD6KZOR9MSZPCV7YMmM0AFNmqiKDZceh5Uu6_ovE3tQ/s1600/imagesCA5UJQJR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMNMT50cggcXBM4JfHkZXUSsHXbfV3aZFDFjb1o5PfnDZeYi6TcxU5b6b8IYPQLi6mBcscpTaFCzvTdk62BseUR4E-ga5mJoAuZD6KZOR9MSZPCV7YMmM0AFNmqiKDZceh5Uu6_ovE3tQ/s1600/imagesCA5UJQJR.jpg" /></a></div><br />
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<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Arial","sans-serif";"><span style="font-size: x-small;">Goal setting is possibly the most important part of exercise.<span style="mso-spacerun: yes;"> </span>Without stating what you’d like to accomplish, there’s no way to achieve it.<span style="mso-spacerun: yes;"> </span>So what can exercise do for you?<span style="mso-spacerun: yes;"> </span>With proper direction and motivation, exercise can affect many positive changes, including the following:<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt 0.25in; mso-pagination: none; text-indent: -0.25in;"><span style="font-size: x-small;"><span style="font-family: Symbol;">·</span> <span style="font-family: "Arial","sans-serif";">Improvement in a specific sport<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt 0.25in; mso-pagination: none; text-indent: -0.25in;"><span style="font-size: x-small;"><span style="font-family: Symbol;">·</span> <span style="font-family: "Arial","sans-serif";">Decrease the risk for diseases (arthritis, Alzheimer’s, various forms of cancer)<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt 0.25in; mso-pagination: none; text-indent: -0.25in;"><span style="font-size: x-small;"><span style="font-family: Symbol;">·</span> <span style="font-family: "Arial","sans-serif";">Increase flexibility<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt 0.25in; mso-pagination: none; text-indent: -0.25in;"><span style="font-size: x-small;"><span style="font-family: Symbol;">·</span> <span style="font-family: "Arial","sans-serif";">Better balance and coordination<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt 0.25in; mso-pagination: none; text-indent: -0.25in;"><span style="font-size: x-small;"><span style="font-family: Symbol;">·</span> <span style="font-family: "Arial","sans-serif";">Avoid or get rid of joint pain<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Arial","sans-serif";"><span style="font-size: x-small;">Setting goals takes several steps, but is easy.<span style="mso-spacerun: yes;"> </span>You must begin by questioning yourself. “What do I want to accomplish?” “What is my current health status?” “Is this goal a credible goal?” “What are the steps I need to take in order to get to my goal?”<span style="mso-spacerun: yes;"> </span>You must follow these questions by establishing a way to measure the movement towards your goal; for example, a valid fitness assessment.<span style="mso-spacerun: yes;"> </span>Track your workouts. Write<span style="mso-spacerun: yes;"> </span>down your activities and their difficulty levels.<span style="mso-spacerun: yes;"> </span>Lastly, you must be prepared to do a full re-assessment after three months and make any modifications to keep you on course.<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Arial","sans-serif";"><span style="font-size: x-small;">Some examples of valid goals are; “Improve my tennis game” “Get rid of my knee pain” “Walk down the street and not be afraid of falling” “Be able to bend over and touch my toes” “Climb stairs without getting winded.” <o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: "Arial","sans-serif";"><span style="font-size: x-small;">Goal setting gives your workouts a focus.<span style="mso-spacerun: yes;"> </span>Rather than just going through the motions, pick a direction and work hard to achieve what you want!<o:p></o:p></span></span></div><br />
Written by Micah Josephson, Personal Trainer for FACTS Fitness<br />
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</div>Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com1tag:blogger.com,1999:blog-8023142115193269147.post-91728865872008961642011-12-13T05:04:00.000-08:002011-12-13T05:07:24.951-08:00Exercise: Be ConsistentC<span style="font-size: 14pt; line-height: 115%;"><span style="font-family: Calibri;">reate a consistent exercise routine.<span style="mso-spacerun: yes;"> </span>Be realistic. Set small, achievable goals at first.<span style="mso-spacerun: yes;"> </span>If you are new to exercise, plan to work out three times a week.<span style="mso-spacerun: yes;"> </span>Then move to every other day.<span style="mso-spacerun: yes;"> </span>As you progress you may build up to a 5-day weekly routine.<o:p></o:p></span></span><br />
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<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-size: 14pt; line-height: 115%;"><span style="font-family: Calibri;">Have a specific plan before you start. You’ll want to build in a variety of workouts to keep things fresh (for example, strength one day, cardio the next) but the trick is planning ahead. Every Sunday night, map out your week of workouts and stick with it like it is a doctor’s prescription.<span style="mso-spacerun: yes;"> </span>Your plan can be as simple as a walk on Monday, strength training on Wednesday at the gym, and push-ups on Friday.<span style="mso-spacerun: yes;"> </span></span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrl-po-BjdEnoPCmio3zAqBwZoB1CwUHZ2ZzUZdRaZM5lNKOVawuOqiLwEtNaC32y05Zio31VXtQ4MN3j6XMKZoOC5eKqpcKxxWuIGVjMDf99jMKSlEBG_kqTCYd7kgqxShM7cHXV2Tro/s1600/imagesCAWRPFA8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrl-po-BjdEnoPCmio3zAqBwZoB1CwUHZ2ZzUZdRaZM5lNKOVawuOqiLwEtNaC32y05Zio31VXtQ4MN3j6XMKZoOC5eKqpcKxxWuIGVjMDf99jMKSlEBG_kqTCYd7kgqxShM7cHXV2Tro/s1600/imagesCAWRPFA8.jpg" /></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><br />
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<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-size: 14pt; line-height: 115%;"><span style="font-family: Calibri;">Find someone to keep you accountable.<span style="mso-spacerun: yes;"> </span>This can be a workout buddy or a personal trainer.<span style="mso-spacerun: yes;"> </span>Either way, pair up with someone who is inspiring and reliable.<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-size: 14pt; line-height: 115%;"><span style="font-family: Calibri;">Set goals and keep track of your progress.<span style="mso-spacerun: yes;"> </span>Maybe your goal is to lose weight or run a 5K.<span style="mso-spacerun: yes;"> </span>It can also be as simple as “exercise every other day for a month.”<span style="mso-spacerun: yes;"> </span>Seeing progress will keep you motivated and consistent.<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-size: 14pt; line-height: 115%;"><span style="font-family: Calibri;">Find inspiration or distraction.<span style="mso-spacerun: yes;"> </span>If exercise goals don’t engage you, pick a favorite diversion and build that into your exercise routine.<span style="mso-spacerun: yes;"> </span>Listen to music, watch TV or read a magazine while you exercise.<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-size: 14pt; line-height: 115%;"><span style="font-family: Calibri;">Michael Kasprenski, Personal Trainer at Steel Fitness in Bethlehem, PA (a FACTS Fitness facililty)</span></span></div>Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com0tag:blogger.com,1999:blog-8023142115193269147.post-3084749056490083972011-12-02T06:33:00.000-08:002011-12-02T06:33:33.369-08:00The Secret To Lasting Fitness SuccessWith new year's just around the corner and resolutions in the air, people constantly ask me about what they should do to effectively lose weight and get in shape once and for all starting January. Most of the time, their question centers around what kind of foods are ok to eat, what exercises are best, what kind of cardio burns the most calories, and other similar questions. My reply, however, is often not what they are expecting:<br />
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The right plan is the one that you can stick to for the long term!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsDcCwPpIDgAv-9Yn-XzsQk-F8t-nTAqg9K-bHLWybW4XDlxiTldjZkLqec_sywkn0CX5G6Q2HZ5TowY6YHNykqCmC8-0p7ta7cox-qG_xcry3Dl_1zsZS6CJJcTZqOeIQYf1rGPRxK54/s1600/untitled.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsDcCwPpIDgAv-9Yn-XzsQk-F8t-nTAqg9K-bHLWybW4XDlxiTldjZkLqec_sywkn0CX5G6Q2HZ5TowY6YHNykqCmC8-0p7ta7cox-qG_xcry3Dl_1zsZS6CJJcTZqOeIQYf1rGPRxK54/s1600/untitled.png" /></a></div><br />
The truth about fitness and nutrition is that there is no special secret or magic recipe for success. There are tons of different ways of achieving a given goal and its likely that you could use multiple methods to reach the same outcome. However, the method that will give you the longest term results, guaranteed, is the one to which you adhere the longest!<br />
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So the take away point is pick plan that you can stick with! Fad diets might help you lose weight quickly but you cannot do them long term. The same is true with extreme exercise regimens. Pick something that fits your personality and that you like, and then do it relentlessly. That's the way success is made.<br />
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Written by: Yudi Kerbel, FACTS Fitness Personal TrainerFacts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com0tag:blogger.com,1999:blog-8023142115193269147.post-1150526625013733882011-09-30T09:21:00.000-07:002011-09-30T09:21:28.859-07:00Health and Fitness Expert Kimberly Garrison Joins FACTS Fitness<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWIy8sL757ypLGNJ9qc519VNNTZeKRoGP5n5ZVOcZIobfXuP8b5EPrB3elSz88U4J1ksfPKG97xjMIHwp7uyjlpgEHsr-HCr9DppUBimX5QeV4sddI80kA3npR55eU6_jkTpG8eIdtuzk/s1600/kimberly.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWIy8sL757ypLGNJ9qc519VNNTZeKRoGP5n5ZVOcZIobfXuP8b5EPrB3elSz88U4J1ksfPKG97xjMIHwp7uyjlpgEHsr-HCr9DppUBimX5QeV4sddI80kA3npR55eU6_jkTpG8eIdtuzk/s320/kimberly.JPG" width="128" /></a></div><br />
FACTS Fitness is proud to announce that health and wellness expert Kimberly Garrison, is joining our team as Director of Fitness and Wellness. <br />
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Kimberly is one of the nation's most sought-after fitness, health, and wellness experts. She has over 20 years expertise in the fitness, health and wellness industry and is the owner of One on One Ultimate Fitness, LLC. She is a Certified Personal Trainer, a health and wellness columnist, and a spokes model for national brands. As Director of Fitness and Wellness for Motivation Fitness, Kimberly will be focusing on the growth of our wellness coaching and corporate fitness services.<br />
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Kimberly is the legendary fitness columnist for the Philadelphia Daily News, hosted the “Girlfriends’ Locker Room” web site, and hosted the Philly Fitness & Health pod cast. She can be seen regularly on NBC's 10! Show, Fox 29, CN8's Your Morning, CBS 3 News, 48 Update, WYBE’s Shades of Opinion. Her articles have also appeared in Philadelphia Metro Newspaper, Global Fit Magazine, Club Life Magazine, Premier Brides, PhillyFit Magazine, Real Health Magazine and she is quoted often in Black America Web, Philly Style Magazine, PhillyFit Magazine, Cosmo Girl, Pink Magazine, and Heart & Soul Magazine. “I am delighted to join Motivation Fitness with its outstanding reputation for excellence, vision, and exciting brand innovation. I look forward to working closely with Tom Fenstermacher, Ian Savitz and the entire Facts Fitness team and to continue the company’s tradition of innovation and excellence, said Kimberly.”Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com1tag:blogger.com,1999:blog-8023142115193269147.post-27366258489751111242011-09-15T09:37:00.000-07:002011-09-15T09:37:55.738-07:00Getting Your Employess to Engage in a Wellness ProgramThe first step in creating a successful wellness program is the support of management. Once you have strong management support for the corporate wellness program, you will have to plan how to engage employees in the program. As you plan your wellness program, it is important to keep in mind that you need a variety of options to offer the workforce. Below are a few suggestions to encourage employee engagement. You may also come up with an original idea that will speak specifically to your workforce:<br />
Education: By educating your employees, especially the sedentary or non-wellness population, you can draw them into the program. This is a vital part of any successful health and wellness program. The sedentary population of your workforce needs to know and understand the many benefits of living a healthy lifestyle and how to make those changes. This will be the most challenging group to reach, but once you do it will be the most rewarding.<br />
Incentives: Depending upon the culture of your company this can be a fundamental method to engage your employees in a wellness program, especially when the incentive is monetary. But keep in mind that this can also provide a temporary motivation when the goal is to create long term positive behavioral changes.<br />
On-site fitness professional: Whether you have a fitness center within your company or not, you can hire someone to perform fitness assessments, personal training or to teach classes. This shows each employee that you are serious about the wellness programming. Having a fitness professional on-site also gives your employees a resource for health and fitness information, support and motivation.<br />
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Once an employee engages in wellness and fitness programming, he or she will feel better about life and work. The employee will exhibit a more positive outlook regarding work product and the work environment. There is a two-way benefit for the employee and the company. A win-win, if you will.Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com0tag:blogger.com,1999:blog-8023142115193269147.post-73770878117126942992011-04-21T09:43:00.000-07:002011-04-21T09:46:15.362-07:00Training for Life: Functional FitnessWhat’s your “it?” Being a parent? Performing well in a job that requires physical labor? Participating in a sport? Feeling a little spring in your step when you do your daily errands? Regardless of what your “it” is, functional fitness training is the answer for improving your performance, energy, and aptitude to accomplish daily tasks in an enjoyable manner.<br /><br />Personally, my fitness goals have changed over the years. Whereas once upon a time, my “it” was getting strong for baseball and feeling confident lifting weights in the gym, my focus has now shifted. I want to feel great going about my daily routine. Since my daily schedule and tasks vary greatly, and since I like to be spontaneous with regards to my physical activity (contrary to some popular advice, I do not plan out my workouts from day to day and week to week), I say that I train for life; and in my life, that means a variety of things from chasing my toddler around, to going through an intense training session, to playing a sport (not particularly well at this point in time), to helping move around 1000 pound pieces of equipment at one of our facilities.<br /><br />Imagine going about your daily activities feeling winded, experiencing back pain, and in essence, be unable to “keep up.” Kind of scary, don’t you think? I train so that I can go about these daily activities with energy, stamina, and without pain or exhaustion. And as a competitive person, I also strive to not only “keep up,” but get out ahead of the “pack.” I call it life specific training. Life specific, or functional training, isn’t executing a barbell bicep curl with as much weight as possible. Last time I checked, curling up heavy weight on a barbell by flexing my elbow joint wasn’t required in most of my daily tasks. Instead, I am a bigger and bigger advocate or incorporating training that utilizes body weight resistance, stability, quick movements, and balance, while increasing your heart rate (thus training the most important muscle in the body). Functional circuit training can include the utilization of not only your own body weight, but stability balls, medicine balls, BOSU balance trainers, TRX systems, agility ladders, cones, plyometric boxes, jump rope, and a pair boxing gloves and a heavy bag or focus mitts (if you are training with a partner).<br /><br />I can’t speak highly enough for the value of shifting your attention to this style of training. The difference in how you will feel and perform becomes apparent very quickly, and the physical results will come with time. While weights and machines have their place in fitness training, exercise is trending more and more to the functional, life specific realm. Not only is it extremely advantageous in terms of doing your “it” better, but you can bring this style of training anywhere you go, and the equipment is inexpensive and not bulky. Just be sure to consult with a trainer, or increase your involvement in group fitness (many classes are now tailored toward this style of training) before making functional training the centerpiece of your program. As is the case in all modalities of training, there is margin for error, and without proper instruction and execution, you will not achieve optimal results, and could place yourself at risk of injury. Make a pledge to yourself, and train for life, and whatever you encounter in your daily life.<br /><br />Written by Ian Savitz, Vice President of Operations for FACTS FitnessFacts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com1tag:blogger.com,1999:blog-8023142115193269147.post-77284257885593735932011-03-25T09:59:00.000-07:002011-03-25T10:09:04.405-07:00CFITS: Corporate Wellness IT SolutionsA cutting edge way to engage employees in a corporate wellness program is through technology. This concept will transform corporate wellness programming. By combining social media and fitness you will open up numerous avenues for employees to engage and participate in your company wellness program as well with coworkers. This will bridge the gap between the physical fitness facility and your employees.<br /><br />With the blend of social media and fitness, your employees can communicate with each other online which will create team building, bonding and even healthy competition. Each participating employee will have access to online nutrition, health and fitness tools. This electronic tool includes educational health and fitness blogs, networking with colleagues, forums, and a comprehensive calendar of healthy events within the company community. This type of platform will tie together the entire corporate wellness program through open communication between coworkers, education, rewards and incentives.<br /><br />Your corporate wellness program will become a desired commodity within the company which will encourage the engagement and participation necessary to drive results and eventually the ROI the company is looking for from the investment. For additional information, call 610-355-3236 or email info@factsfitness.com.Facts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com2tag:blogger.com,1999:blog-8023142115193269147.post-41432773699769204122011-02-07T07:12:00.000-08:002011-02-07T07:16:20.558-08:00The Keys to Weight LossMany of us made a New Year’s Resolution to lose weight but aren’t sure how to accomplish our goals. A proper combination of good nutrition, exercise, and a little patience will help you reach and maintain your goal weight.<br /><br />The solution is simple; you need to burn more calories than you take in. The body can live in three different energy states. Neutral energy state is where the amount of energy (food) going in equals the energy going out through activity. Positive energy balance is where more is being taken in that being expended. Negative balance is what one needs if the body wants to see change. <br /><br />To begin, you need to move more each day. Through increased energy expenditures during the day such as parking further from the storefront, using the restroom on another floor of their office building, or walking the stairs on their coffee break instead of drinking coffee will be helpful. Add in at least 30 minutes of moderate exercise daily. <br /><br />There are three components of a proper exercise program. First is aerobic exercise such as dancing, walking, or biking. This helps to increase energy expenditure. Second is strength training as simple as push-ups, wall sits, and leg lifts, and crunches are also key. This increases muscle mass, which will raise the number ofs calories the body burns even at a resting state. The third component is stretching which will maintain the body’s flexibility; reduce stress and scar tissue from injuries.<br /><br />The next step is to begin a food journal. Studies show that keeping records of what you eat, everything you eat in a given day, will give a much higher success rate. Adding an extra 100 calories per day can add 10lbs in one year! That is one fun sized candy bar, 4 Hershey kisses, or the taste testing while preparing meals. Record keeping is not only for accountability but also to see what drives the body towards certain behaviors. By listening to the stomach, not the clock or mind telling one to eat, people can use their nutrition for a proper fuel source rather than comfort. <br /><br />Lastly, diets do not work. If they did, people would not still be spending over 40 million dollars in the industry. It insinuates a beginning and an end. The key to effective and permanent weight loss is behavior modification. It can be done with proper knowledge, consistency and discipline.. The turning point to success is to learn behavior modification in both energy expenditure and proper nutrition to have lifelong results.<br /><br />Article written by Nona Kleinberg, Personal Trainer and Nutritional CounselorFacts Fitnesshttp://www.blogger.com/profile/12280450171089477817noreply@blogger.com0