to eat or not to eat

California Bread: To Eat or Not to Eat

to eat or not to eatCalifornia came calling this month, and I was more than happy to answer. With visions of eighty degree days sitting on the beach with my Tally girl, I gleefully began to prepare for the trip. Then two things hit me. What kind of chaos am I getting myself into traveling with a four month old baby, and what on Earth will my four month post baby body look like on a beach?? Now, I’m not a believer in this whole instant snap back to pre-baby body craze. However, I am not going to front as though I wouldn’t mind getting my shape back and not only welcome it back with open arms, but also throw a party for it with a pinata and all. Although I’m not in love with all my newly acquired jiggly parts, I’m too busy enjoying being a Mother to be overly consumed with losing the baby weight. That being said, I still tried to get a few extra workouts in before the trip seeing as I was beach bound. But then Strep throat and life happened, so that went out of the window.

Transportation: Planes and Car Rentals

Speaking of windows… I didn’t get a window seat on the plane. Nor did I get an aisle seat. Max and I unfortunately got separated and I ended up smack dab in the middle of two strangers, with Tally and my overly stuffed diaper bag with leaking pumped milk in tow. But God is good. Our neighbors for the flight were kind and didn’t mind the baby feet and hands that were dangling over the boundaries of my seat, and Talia didn’t blow out her diaper until we reached the car rentals. So all in all, it was quite the successful first baby flight.

Everything in California just looks better. Even the car rental center in San Diego looked like a mall, with espressos and lattes available curb side. I LOVE this place… the coffee, the ocean views and rolling hills. It’s like God made a special variation of green just for this place, that happens to be more refreshing than any other place. My eyesight, although I’m terribly near sighted, is something I am thankful for every day… and California was definitely a feast for my eyes.

The Food: To Eat or Not To Eat

Not only does everything look better, but everything seems to taste better too. I’ve had a serious love affair with bread since childhood. It’s something I refuse to give up, but choose to manage responsibly. Vacations make that a bit more challenging, because eating really good is also a part of the “vacationing spirit”. I believe there is a balance to everything. I don’t think we should deny ourselves the joy of certain tasty treats, but we shouldn’t sabotage our health and our fitness goals either. Each of us has to assess where we are on our fitness journey and align our eating habits accordingly. For me, I’m definitely in a new place after just having my first baby. It’s a pretty determined place. I’ve clocked in the hours working out, and have maintained healthy eating habits. While I do allow myself some blissful moments with cookies, croissants and waffle fries, I keep them to a minimum.  So deciding to eat or not to eat, can be really hard at time but remembering to keep the balance is key.

california bread to eat or not to eatA Happy Mommy is a Healthy Mommy

So now that my name is not only Danay but it is also “Talia’s Mom”, I feel a new sense of modesty. I felt quite risque slipping into my bikini and actually considering walking outside amongst other humans like this, but my dear husband assured me this was respectable. Coronado Beach was perfectly lovely. Lovely and uncrowded as we enjoyed a peaceful Monday morning on the beach. Although I didn’t get as many workouts in as I wanted to, and I indulged in some fantastic California bread, I felt good and I felt proud. Proud to be Talia’s mom. Proud to be Max’s wife… and just loving the family and the life we are blessed to be building together, and it’s only just begun.

Group fitness workouts

Group Fitness Workouts: 4 Signs of a Great Instructor

Group fitness workoutsThere are many types of group fitness workouts, and there are just as many different skill levels of instructors.  Some teachers genuinely want to see their students succeed in reaching their fitness goals, but they may lack the communication skills to be effective.  Others simply love the power trip of being in control of a big group of people.   Before choosing a gym or a fitness class, look for these four signs of a great instructor.

1.  Confidence

A great fitness instructor enters class fully prepared, cues up the tunes, walks to the front of the class, and gets to work.  He or she makes eye contact with the students throughout the class and is never afraid to smile.  When instructors appear late or at the last minute while rushing around to prepare for the class, the participants immediately pick up on this lack of confidence.   The result is usually a fitness class that seems disjointed and confusing from beginning to end.

2.  Rhythm and Flow

Most group fitness workouts involve some quick-paced music to keep the crowd excited and engaged.  But when instructors get lost in the music and forget to warn their students about upcoming step changes, the result in a room full of embarrassed or frustrated students who feel that they can’t keep up.  Great instructors motivate.  They also know how to conduct a 32-beat-per-minute exercise class properly.  Instead of immediately switching from running in place to performing jumping jacks, the instructor might forewarn the class by saying, “Okay!  We are switching to jumping jacks in four, three, two, ONE!”

3.  Proper Visual and Verbal instruction

While a great fitness instructor always starts the class fully prepared and on-time, they must also have the talent and ability to teach.  Beware of instructors who begin class by shouting out orders like, “Okay!  Here we go!  March! Two, three, four… Twist! Two, three, four. Left! Two, three, four. Right!  Two, three, four.”  This isn’t teaching.  This is a game of Simon Says.  A great instructor will teach the students which muscles to engage.  They might begin by saying, “Tighten your core,” but they will also follow up by defining what the muscles of the “core” truly are.

4.  Sense of Community

A great instructor creates a sense of community among the members.  There is a big difference between a certified personal trainer and an experienced group fitness instructor. A trainer works with clients one-on-one and is, therefore, the primary source of motivation for the student.  In group fitness workouts, students gain the added benefit of having several sources of motivation immediately at their disposal.  Students develop relationships with one another, and they eventually start encouraging one another throughout the class.  “Come on, Betty!  You can do it!”  Shouts of encouragement among the masses are perhaps the best possible sign that you are in the presence of a truly great fitness instructor.

Outstanding instructors also continue to invest in their fitness education.  They are lifelong learners and always enthusiastic to stay on the cutting edge of new techniques in the fitness industry.  For more information on group fitness workouts with the most dedicated instructors in the Roswell area, contact Fit2DMax today.

group fitness classes

Best Prenatal Group Exercise Classes

group exercise classesFinding the motivation to attend group exercise classes during pregnancy can be a constant challenge, but the rewards for both baby and mother are tremendous.  Research indicates that mothers-to-be who still maintain an exercise schedule tend to sleep better, have more energy, and even reduce headaches and swelling.  While many women can feel somewhat self-conscious working out by themselves, attending group classes whose membership includes lots of other pregnant mothers can benefit the body, the mind, and the spirit.

Spinning Classes

Spinning classes are a great option of for people of all shapes, sizes, and ages.  The cardiovascular workout helps enhances blood flow while increasing the levels of oxygen and nutrients that are so essential to the baby’s development.  By lowering the handlebars slightly, you reduce tension in the back and make the experience much more comfortable and enjoyable.  And if you happen to miss a class, taking a ride on one of the gym’s recumbent bikes is always a simple alternative.

Prenatal Pilates

Studies show that regular sessions of prenatal Pilates reduce labor pains and potential difficulties during childbirth while also helping to improve balance, strength, and stamina.  There are always a number of these types of group exercise classes to attend.  And because the related exercises generally target the core, Pilates helps new mothers to keep off that excess baby weight that is so difficult to lose after the baby’s birth.

Prenatal Yoga

Prenatal yoga is a perfect form of exercise for expectant mothers.  Its focus on breathing control helps to make for an easier delivery.  Women should avoid any movements that require excessive twisting of the midsection or lying on your back.  Hot yoga is almost not a good option.  For these reasons, instructors of Prenatal Yoga classes specifically design their routines with the health and safety of the baby in mind.


Barre classes are a big trend these days because they combine the movements found in ballet, Pilates, and yoga.  With a focus on isometric strength training, a barre much like those found in ballerina dance studios helps the mom-to-be maintain balance.  Some of the exercises take place while standing.  Others involve sitting on the floor.  But most always the barre classes involve some motivating music playing in the background along with some easy choreography that makes these group exercise classes a great deal of fun.

Switching up your workout routine every now and then is always a good idea, even if you don’t happen to be pregnant.  Someone who rarely changes their workout routine is likely to plateau much sooner than those who change things up.  For more information on the many benefits of prenatal group exercise classes, contact one of the personal trainers at Fit2DMax today.

best ways to lose weight

Real Solutions from a Double Digit Weight Loss Expert: The Top Ten Best Ways to Lose Weight

best ways to lose weightWhenever I sit down with a new client that is interested in a wellness goal, the number one goal is almost always, “To lose weight.” Many times the person wants to lose 10 or more pounds. I take pride in helping people lose unwanted pounds. The public’s idea of losing weight is distant from the reality of what actually works in the real world of weight loss. So I decided to write up a list of the top ten best ways to lose weight.

Top Ten Best Ways to Lose Weight

  1. Be honest with yourself

Be honest with yourself in knowing that it didn’t take you 2 weeks to gain the weight, so it will not take 2 weeks for you to get it off.   For many people it will take them 6 months to a year to make a complete 180 degree turn from the previous lifestyle that they had, and that’s okay. You figure that if you’ve been trashing your body for 10- 15- 20 years and you can reverse that in 12 months, I would say that this is a fair trade off, wouldn’t you?

  1. Lose the weight steadily

People who lose their weight steadily are more likely to maintain a healthy weight versus their go hard or go home, fad diet participating counterparts. For your weight loss to be healthy, you would have to lose 1 to 2 ½ pounds a week. If you are losing more weight than that, then you may be reducing your calories too fast, losing muscle mass or losing water weight. All of these things are quick fixes that will lead you to crankiness, lack of energy, illness, long term health issues, and wait for it: gaining the weight that you lost plus more.

  1. Hang out with people who are focused on weight loss too

Nothing will derail you faster than a careless Sunday brunch with your friends or a Saturday tail- gate BBQ during football season that gets out of hand. Birds of a feather flock together. The universal law is to surround yourself around successful people. Hang around your friends who have had success in fitness and wellness. You tend to pick up the habits of the people that you are around the most. It doesn’t mean that you have to ditch your friends, it’s just that you may need to hang out with some new friends so that you can bring back some better habits to your old friends. Don’t be afraid to expand your horizons.

  1. Get your spouse to join you on this worthwhile journey

Find a way to get your spouse to buy into a healthy and active lifestyle. If you are successful at doing this, you will have a live in partner that can support you during the challenging times. Fitness always starts at home, especially in the kitchen. Discuss a plan for the two of you to take long walks and to find healthy alternatives to your favorite dishes.

  1. Get help wherever you can find it

We spoke about getting your spouse to join you on your weight loss journey. There are other avenues that you can go to get the help and support that you will absolutely need. They say that losing weight is one of the hardest things that a person can do. Don’t be proud and try to do it solo. Help can come in many ways. You can read fitness books, watch exercise videos, pair up and workout with a friend. Other options can come from the professional arena like hiring a personal trainer, joining a group fitness class, seeking the support of a life coach or taking some cooking classes from a nutritionist. The more help you can receive, the greater your chances are of losing weight and keeping it off.

  1. Be okay with being a little uncomfortable!

When you are moving towards a new lifestyle change, you will find yourself doing things that may make you feel uncomfortable at first. Ride through those feelings and emotions. ON the other side of that is the accomplishment of your goals and a sense of pride that comes along with mastery over your spiritual, mental and physical health.

  1. Go to sleep earlier

Individuals who go to bed earlier and get a great night’s rest perform better at work, and are able to sustain better energy levels throughout the day. Sleeping will also help you from becoming completely exhausted. When we are tired and fatigued, we tend to make the worst nutritional decisions. Sleep for 7-8 hours a day. Sleep will keep you sharp, help you focus, and give you the reserves necessary to make better eating decisions and life decisions.

  1. Work out at the same time everyday

Your body operates off of its own body clock. We call them biorhythms. You have to tone your body to the right biorhythms to get the most out of it. People who tend to workout the same time daily have an easier time of maintaining a consistent regiment. When your body clock is set and it gets accustomed to working out at a certain time, your body will do better at preparing itself for the workout. It develops an anticipation for the workout and as a result, it will be able to perform better.

Also this will help you mentally because you won’t have to figure out a time to workout. If it is already programed in your day, it will remove an extra step that you will have to take to get to your successful place.

  1. Block off your workout time

When people become busy, the first thing that goes is their workout program. Your consistent activity is an important part of weight loss and complete wellness.   Dieting alone will not sustain successful weight loss. Since we know this, it is imperative that no distractions, chores, to do list, or requests get in the way of the workout. And besides, most of those things can either wait or can be crossed off the list. Set your health as a top priority in your life, and your body will thank you with energy, strength, flexibility, and mastery from within.

  1. Stop the yo yo diet and treat your body with respect

In the words of Bob Marley, “You can fool some of the people some of the time, but you can’t fool all of the people all of the time.” When you go on a diet, you are trying to trick the body that it can function without calories and nutrients. Stop that! The body was made to survive on calories, vitamins and minerals. We have to make sure that we get the appropriate calories in and don’t go overboard cutting out everything. This process is very similar to someone setting up their personal financial budget. Yes you should cut out the extras and miscellaneous things that are not as important, but if you stop paying your rent or mortgage, you are in a world of trouble. Our bodies work the same way when we do these drastic cuts on our calories. Create a nutrition log, track the types of calories that you take in and focus on eating fiber rich carbs and grains, lean proteins, leafy vegetables and good fats like nuts and avocadoes.

Following these ten tips on the best ways to lose weight will put you in position for joy, happiness and ultimate weight loss success!

The Joys of Motherhood

Baby Baby Baby: The Joys of Motherhood

The Joys of MotherhoodTrying to gather my thoughts these days is like going on a three nights journey all in itself. The pregnancy fog never quite lifted. Instead, it graduated, went into the army, and became the best fog it could be. Oh, but it’s a lovely fog. A pink and fuzzy one filled to the brim with everything Talia Rose. While yes, I lose my car keys and a pacifier every single day, and my retention for new information is barely sixty seconds, I wouldn’t trade this for ANYTHING. I truly, truly, truly to the infinite power love being a Mother. Fair warning, the new mommy syndrome is real…and I have it. Needless to say this entire blog will be about Talia and the joys of motherhood, hence the title. But as a new mom I feel I’m entitled to at least one blog completely dedicated to my new love. I seriously don’t know how on Earth to even articulate all that I’ve experienced since October 21, 2015. But without further ado, let the scattered brain mommy bliss begin.

The Joys of Motherhood and the Delivery

I love thinking back to the day of my labor and the excitement of it all… Max and I singing The Final Countdown at the top of our lungs at five in the morning while timing early contractions… He, my mother and I having lunch all the way across town when the nurse called us to come in… The nurses and their incredible, incredible kindness and good humor… The endless supply of Ocean Spray Cran-grape Juice that seemed to come from Heaven… Looking over in the middle of the night and seeing Max and Mom asleep near by. Talia was born the next day at 12:17pm. I’ll never forget, they turned her around and her arms were spread wide open as they plopped her down on my chest. My tears ran to meet her. Labor is a strange thing. On the one hand, it’s the greatest pain you have ever felt, accompanied with a vast array of unrivaled discomforts. Absolutely all modesty is shot to the wind as a whole host of strangers are now privy to…your pocket book, as my Grandmother used to say. And then on the other hand, you have the pure miracle of it all… and this new collection of snapshots and memories that make it such a unique and treasured window in time. Yeah…it hurt, but the beauty of it is indescribable.

The Joys of Motherhood and Everyday Life

My sweet Tally is now three months old. She’s sprouting up like a tree and filling the house with huge smiles and a colorful cooing vocabulary. It amazes me how with each day I seem to fall even deeper in love with her. She’s my roll dog, bestie, butter pecan sugar booger. We do everything together. Even now she’s sleeping on my chest as I type this, because if I put her down she’ll wake up and then I won’t get anything done. This little girl’s love language is definitely touch.

These days are beautiful. But it’s not always butterflies, rainbows and daisies. One minute I’m thanking God and telling Him I can’t believe my life is so awesome. And then the next minute I’m completely frazzled and praying, “Jesus please help me”. Each day comes with it’s blessings, and each day comes with it’s challenges. As I am being brought into new territory that is causing me to rely on the Lord in ways I never have before, I can really feel Him drawing me into Himself and stretching my trust in Him. I find it so important to start my day with Him. Sharing my quiet time with my little one is a little different but it’s precious. I pray that the scriptures and prayers seep down into her little roots and take up permanent residence, watering her spirit as she grows.

The Joys of Motherhood and Fitness

On the fitness side of things, I’m easing my way through. I’m not setting myself up with great expectations of a three month snapback, I’m just taking it one day at a time. I’m eating pretty healthy and I get exercise about four times a week. I know that if I’m doing the right things the weight will start to fall off in good time. So I’m not trapped in a rhythm of checking my weight everyday. The results will follow the work. In the meantime, my focus is on giving my all to the Lord, and the precious ones He’s blessed my life with. I pray to be the clay in the Potter’s hands… mold me and shape me as you will, fill my heart with your love, take me over.

good pregnancy workouts

Good Pregnancy Workouts for Every Trimester

good pregnancy workoutsFor mothers-to-be in search of good pregnancy workouts that are safe and enjoyable, Fit2DMax has a team of Certified Personal Trainers with expertise in this area.  Because so many women experience morning sickness, especially in the first trimester, heading to the gym for a good workout is usually the last thing on our minds.   Our eating habits can become affected, our energy levels can begin to decline, and we can often begin to experience physical discomfort as our bodies continue to change over the second and third trimester.   Modifying your exercise program to accommodate this new stage in your life can provide tremendous health benefits for both mother and child.

Benefits of Good Pregnancy Workouts for the Mother

  • Reduce risk of pregnancy complications.
  • Reduce risk of delivery complications.
  • Drop the baby weight faster post-pregnancy.
  • Reduce the risk of depression and moodiness during pregnancy
  • Ease back and pelvic pain
  • Increase energy and stamina
  • Relieve constipation, high blood pressure, and other negative side effects associated with pregnancy.

Benefits of Good Pregnancy Workouts for the Child

  • Reduces risks of diabetes and obesity in newborns.
  • Improves brain health of the child
  • Lowers BMI
  • Reduces risks of heart disorders while strengthening the heart rates of both mother and baby during pregnancy.

Common Exercises that make up Good Pregnancy Workouts

Many first-time mothers mistakenly assume that good pregnancy workouts involve lifting heavy weights or running on treadmills.  Understandably, a certain level of fear can prevent many women from exercising, especially in the later trimesters.  A Certified Personal Trainer with expertise prenatal and postnatal fitness programs can create a safe exercise plan that will keep both you and your baby safe.  In fact, they will specially design a workout program that will provide tremendous health benefits for both mother and newborn.  Here are some examples of possible exercises that your Certified Personal; Trainer might include:

  • Plié:  This is the warmup exercise of ballerinas.  Stand parallel to the back of a chair.  Place your hand on the chair and your legs approximately shoulder width apart.  Paint the toes outward.  Then gently bend at the knees while keeping the back straight and the belly up.  This exercise strengthens the buttocks, hamstrings, and quadriceps.
  • Thigh Extensions: Lie on your left side with your head supported by the left forearm.  Bend the left leg inward at a 45-degree angle.  With the right leg straightened, lift the right leg to approximately hip height.  After a few repetitions, chance positions and lie on your left side.  This exercise strengthens the core, inner, and outer thighs.
  • Planks:  Get on your hands and knees.  Extend the forearms in front of you.  Then lift the knees and elbows off of the floor until your back is in a straight line.  This exercise works the abdominals, back, and arms.
  • Bicep Curls:   Using hand weights of approximately 5- to 8-pounds, perform bicep curls while sitting comfortably in a chair.  Extend the weights upward to approximately shoulder height before returning the arm to a position perpendicular to the floor.  This exercise strengthens the biceps and shoulders.

These are just a few of the simple exercises that Certified Personal Trainers include workout programs for expectant mothers.  As you progress through the three trimesters, finding the motivation to workout can become increasingly more difficult.  Fitness trainers are very aware of this and will strive to provide the emotional support that you need to keep going and stay fit.  For more information on good pregnancy workouts, contact Fit2DMax today.

strength training workouts

Strength Training Workouts for Beginners

strength training workoutsFor those who are interested in a new fitness program involving strength training workouts, learning where to begin can often be a bit confusing.  As the end-of-the-year holiday season winds down, gyms around the world witness a surge of new members anxious to achieve their New Year’s resolutions.  Whether you want to lose a few extra pounds, gain more muscle mass, or boost your levels of energy and stamina, strength training is a wonderful tool that can help you transform your body, mind, and spirit.

Strength Training Workouts: Common Mistakes to Avoid

A common mistake that many beginners make is in failing to define clearly their long and short term fitness objectives.  Others tend to start out quite enthusiastic, only to quit the new fitness routine after only a few workouts.  And some beginners to strength training become overly intimidated by the other, more physically fit veterans who seem to already know what they are doing.



Don’t worry.  We all have to begin somewhere.  The important thing is to keep going.  Half of the battle is “showing up.”  If you can get off the couch and walk through those gym doors time and time again, then the strength training workouts become more fun with each succeeding visit as you begin to see noticeable physical results.

  • Know “why” you are working out.  Clearly define your personal fitness goals before designing a workout program.  Ask a Certified Personal Trainer for some ideas.
  • Have fun.  No physical transformation is going to happen overnight.  That’s why it is important to have some fun in the gym.  Talk with a personal fitness trainer and select the right combination of exercises that you truly enjoy.
  • Don’t change everything all at once.  Many beginners to strength training workouts are so excited to change their physical appearance that they take on too many changes to their daily routine all at once.  They begin buying only “health food” while promising to stop drinking coffee and stop eating sugar all at the same time.  Eliminating all of your bad habits simultaneously can cause you to burn out before you have even begun.

Strength Training Workouts: Common Exercises for Beginners

Your gym’s team of professional personal trainers and nutritional coaches can help you create a fitness routine and dietary program that will keep you engaged, focused, and achieving consistent results.  They also teach proper form and gym etiquette for those members who have not been inside a fitness facility for quite some time.  Some common strength training exercises might include:

  • Leg Press
  • Leg Extensions
  • Leg Curls
  • Lat-Pulldown
  • Machine Bench Press
  • Machine Chest Fly
  • Triceps Pulldown (with rope)
  • Machine Biceps Curl
  • Machine Shoulder Press
  • Ab Crunches
  • Air Bike Floor Exercise

Certified Personal Trainers will design a complete weight training program that will give you a full-body workout or target specific muscle groups.  Do you want to build bigger biceps?  Or maybe you want to tighten up the midsection?  Perhaps you have a combination of different fitness goals.  If you truly want to see achievable results in the fastest amount of time possible, ask a Certified Personal Trainer and Nutritional Coach for assistance.  For more information on strength training workouts for beginners, contact Fit2DMax today!

weight loss in 2016

Weight Loss in 2016: New Year’s Resolution

weight loss in 2016If you ask most people what their number one New Year’s resolution is, most would answer that it is to lose weight and or obtain better health. It is the most popular resolution because many people experience challenges with their weight loss. The flip side to that is this; the reason why it remains number one on most people’s list is because somewhere in their mind, they believe that attaining that goal is possible. The truth is that weight loss in 2016 is possible.

Losing weight can be tricky because a couple of things need to happen at the same time, and for a consistent amount of time, before you can lose weight. Exercise, Nutrition, Sleep and stress management all play a role in double digit weight loss. My clients and I have had some great success over the years in the weight loss category. After years of trial, error, experimentation and then finally continued weight loss. Here are my best tips for your weight loss in 2016.

Here are 10 steps for weight loss in 2016:

1. Set and commit to a goal

Think about what your goal is, what will be the benefits of accomplishing your goal, and why it is important to you. No one can do this for you! These are your goals, your wants, your needs, and your desires. Be honest with yourself. Write it down and tape it up to as many places as you can in your house so that you don’t forget it. A great place to put it on is the refrigerator. Read your goals at least once a day so that you can stay focused and committed to the goal.

2. Find a Coach that can help you reach your goal

If you want your taxes done right, you hire an accountant. If you want to manage your finances better you hire a financial advisor. If you want your child to learn how to play the piano, you hire a piano teacher, and so on and so on. A coach will eliminate the guess work and put you on the fast track towards success. Time is valuable, so having a coach to direct you on your wellness journey will save you time, and increase your chance for success exponentially.

3. Join or develop a team

Find 1 to 5 other people who have a similar goal as you and work together to help each other achieve that goal. You can keep each other accountable, exchange tips, healthy recipes that actually taste good and encourage one another throughout the journey. Teamwork makes the dream work, there is strength in numbers and support within communities. Don’t try and do it all by yourself. We all need someone to lean on.

4. Get started

No one has ever accomplished their goals by just sitting on the couch. You have to move, and you have to be proactive. TAKE THAT ALL IMPORTANT FIRST STEP! Follow it with another step. Now you have momentum working in your favor. Do whatever it takes to get started. Join a gym, buy a juicer, go to the farmers market, do push ups and crunches in between commercials, walk around the neighborhood, do a Zumba class, but just do something. You do WHATEVER it takes to get started.

5. Keep going

Nine times out of ten, your results are on the other side of you resisting the temptation to quit. When you feel like you are about to quit is when you need to push the hardest. When you have a great team supporting you and a great coach guiding you, it helps you through the tough times and carries you into success and the accomplishment of your goals. We all fall down, but it is the one who stands up after the fall that will claim the victory.

6. Train effectively

Working multiple muscle groups instead of isolating small groups will ensure that your heart rate elevates to the fat burning zone. Working out small muscle groups can keep you from losing weight if you are not targeting the larger muscle groups. Work all muscles, but don’t forget your core. Visit our youtube page for a quick directory of exercises that will get you started.

7. Feed your weight loss, don’t starve.

Many people do not realize that you have to eat small and frequent meals. Skipping meals can cause your metabolism to slow down. You may lose weight in the very short term, but when you return to the food, you will put on more weight than you originally had. Small frequent portions of healthy foods such as vegetables, fruits, whole grains and lean proteins will keep you energized and turn your body into a fat burning machine.

8. Keep a nutrition log

Many people do not realize how much they are eating until they take a critical glance at their nutrition habits. Writing and keeping a nutrition journal is a big tool that can help lead to weight loss. Numerous studies have shown that people who write down what they eat, lose more weight than the ones who don’t.

9. Honor your Resolution by becoming a problem solver.

We know that the word resolution comes from the word resolve. Resolve means to have firm determination to do something, or settle to find a solution to. It is important to find solutions daily. The challenges will come. If you find that you are too tired to exercise after work, go to sleep early and workout in the morning. If your feet hurt when you run, get fitted for the right shoe so that your feet will feel better. If you don’t like working out by yourself, join a group fitness class and make new friends. If you like desserts and normally eat three slices of cake, cut it down to one slice so that you don’t deprive yourself completely and move closer to your weight loss goal. Many times, the solutions are there if you have a strong enough desire to solve the problem.

10. Use each day as a stepping stone towards success.

Take incremental steps that will lead to progress every day. Do not try to lose all of the weight in one day. You didn’t gain the weight that way, and you will certainly not lose it that way. Your goal should be to lose 1 -2.5 pounds every week. If you lose a pound a week, by 2017 you’ll be 50lbs lighter. If you started last year and reaped the benefit of that kind of weight loss today, I’m sure you would be happy with that. You have that chance, right now to finish 2016 better than 2015. Start today so that you can say, “2016 was a great year”!

If you choose weight loss in 2016 as your New Year’s resolution, use these 10 important steps to get started and stay on task.  Still have questions about where to start?  Call 404-913-2629 and ask a personal coach to help you with weight loss in 2016.

Group Fitness Programs

The Post-Holiday Blues? Give Your Workout a Boost with Group Fitness Programs

Group Fitness ProgramsWhile many gym members prefer working out alone, there are many wonderful benefits to group fitness programs that often go unnoticed.  With the holiday season drawing to a close, it can be all too easy to delay your return to the gym.  From the week before Christmas to January 2, we often interrupt our regular workout routines to attend office parties, family dinners, and other food-filled festivities.  And if we happen to celebrate New Year’s Eve with a healthy dose of alcohol followed by a day in front of the television eating junk food, then waking up the next day to the Post-Holiday Blues may cause us to postpone our return to the gym even further.

4 Signs that you Need to Change your Workout Routine

Personal trainers are often asked the question, “How often should I change my workout routine?”   A good rule of thumb is to change things up every 6-8 weeks, but this is not always true.  Look for the four signs:

  1. You’re bored.  Going to the gym used to be fun.  Now it’s a chore.
  2. Your progress has plateaued. You work out regularly but see minimal results.
  3. You suddenly feel tired and fatigued after your regular workout.
  4. You’re still having fun, but you are no longer challenging your heart rate.


If you begin to experience any of the four signs, then talk to a personal trainer to determine if it is time to mix things up.  Group fitness classes are a great way to reboot your workout program.  And it’s a great opportunity to make new friends at the gym, which can help rejuvenate your workout routine even more.

Other reasons to include group fitness programs into your weekly workout routine

There are lots of reasons why some people are afraid to take a fitness class.  Some people are just shy.  Others fear the possible embarrassment of not knowing how to perform the exercises.  But getting out of your comfort zone and attending one of the many group fitness programs can help your overall workout program in so many ways.

Get Free Personal Training from a Pro.

Perhaps you are considering the hiring of a personal trainer, but you wonder if the possible results will be worth the expense.  Your gym’s top trainers often teach these group classes. By attending a few different programs, you can get a better feel for how the personal training process works.

Improve your body awareness.

Attending group fitness  programs from a qualified instructor allows us to learn how our bodies should truly move.  Many of us take for granted our daily movements and flexibility.  Professional trainers teach us the proper form required to prevent possible future injury.

Learn by watching.

The hidden benefits of attending is that you get to witness several people performing the same exercises all at once.  While the instructors may be performing one set of movements, they also usually offer alternatives for people with different skills sets or previous injuries.  By watching the other members of the class, you can learn these alternative movements while also learning what not to do.

Group classes are a great way to meet like-minded fitness enthusiasts, share training tips, and keep the boredom at bay.  With so many different classes readily available, you are sure to find a fitness class that truly inspires and motivates you.  For more information on the many benefits of group fitness programs, contact Fit2DMax today!

Exercise and Weight Loss

Exercise and Weight Loss for the Body, Mind, and Spirit

Exercise and Weight LossMany of us first join a fitness club for the combined benefits of exercise and weight loss.  Others want to bulk up and gain muscle mass.  But did you know that there are some wonderful secret benefits that many fitness enthusiasts rarely discuss?  It’s true.  Exercise offers tremendous benefits for the body, mind, and spirit.

It is not uncommon to feel somewhat intimidated of joining a new gym.  The underlying fear of possibly walking onto the gym floor while surrounded by perfectly toned physiques and buff bodies often keeps many people from joining.  But for those of us who keep coming back, this fear and anxiety quickly disappears.  People of all shapes, sizes, ages, and backgrounds go to the gym.  In fact, many lifelong fitness enthusiasts keep exercising well into their golden years for a wide range of reasons other than exercise and weight loss.

Exercise for the Body

  • Exercise helps to boost the immunity system.
  • Improved immunity means fewer sick days.
  • For those recovering from a chronic illness, a regular workout routine can help expedite the healing process.
  • Others workout to prevent disease or possible injury from an otherwise active lifestyle.
  • Working out gives us more physical energy and stamina throughout the day.  We can get more done and at a faster rate.

Exercise for the Mind

  • Did you know that going to the gym can make you smarter?  Cardiovascular exercise can produce exercise can produce new brain cells and improve overall performance.
  • Exercise can also help us to focus better and concentrate longer.
  • With this newly increased attention span, we witness a better and faster decision-making process.
  • Exercise also sharpens the memory by increasing cell production of the area of the brain called the hippocampus.
  • Medical studies show that exercise can also prevent exercise can also prevent cognitive decline in later years.

Exercise for the Spirit

  • Exercise increases the body’s production of endorphins, which create feelings of happiness and euphoria.
  • Getting sweaty at the gym causes the body to slow down its production of cortisol levels that can cause feelings of stress and anxiety.
  • For recovering addicts, physical activity stimulates dopamine production, the “reward chemical” that keeps us addicted to so many things, like drugs, alcohol, food, or even shopping.
  • Exercise is a natural cure for chronic depression.  According to WebMD, “regular exercise seems to encourage the brain to rewire itself in positive ways.”
  • Medical studies show that those who exercise witness a surge in creativity for about two hours afterward.

While exercise and weight loss may be initial reasons for joining a gym, most of us begin to discover the other secret benefits fairly quickly.  As we begin to see positive results and a new physical transformation, we also become more confident and assertive, which can help us physically, mentally, emotionally, and even socially.   For more information on the many benefits of exercise and weight loss, contact one of the personal trainers at Fit2DMax today.