Best weight loss program is more than just exercise and nutrition

Best weight loss program is more than just exercise and nutrition



Best Weight Loss Program

Best Weight Loss Program


As I’ve worked with thousands of people over the years to help them lose double digit weight.  I have gained so much clarity as to what make s the Best Weight loss program.  The best weight loss programs are more than squats, deadlifts and bicep curls.   Exercise is necessary part of weight loss but it is only part of it.  Nutrition plays a big role in the success of an individual’s weight loss.  Even if you said that both exercise and nutrition are the only things that you need to execute a successful weight loss campaign, my response would be that you need more.


We all know that we need to exercise and eat well.  Even if you are not the most efficient exerciser, if you move, you will burn calories.  If you are more careful with the things that you eat, then you should see some changes in your body.  The fact of the matter is that most people want to do things but don’t do it.   Why?

We are more than flesh and bone

As human beings, there is more to us than mind and body.  There is that inner part of us that we know is there , but can’t put our fingers on it.  The spirit, the it factor, the gut, whatever you want to call it.  That thing inside that warns us when we are in danger.  It is that thing that acts as a  moral compass that tells us when we are doing something right or something wrong.  All of us have it, but some of us ignore it.  


When someone has an an issue with making those life changes, it is because The spirit hasn’t made a connection as to what the mind needs to do.  The spirit is where emotions dwell.  When the right emotions are in place this is usually when we act in the most enthusiastic, passionate and spirited way.  When we lean too much on logic, our logic will talk us out of doing things that our body and mind does not feel like doing.  


The major factors that drive the Best Weight Loss Program

The Best weight loss program has to deal with spirit, mind and body.  Neglecting any of the three just doesn’t allow for long term weight loss success.  You always here about that term “being all in”.  This is exactly what that means.  Spirit, Mind and Body being all in!  Leaving nothing behind and forgetting nothing on the table.  It is only when you have decided to sink or swim,  that you will be on your way to a complete transformation.


The Tools are needed within your Best Weight Loss program


Motivation – You have to have  real motivation that you can see and feel.  Often times we call this your big Y.  Why do you want to lose weight?  This will help you to be clear on your goal and make the necessary sacrifices for the greater good.


Dedication –  This should go without saying.  You must be consistent at something for the results to take its course.    To achieve significant weight loss, you have to be more than interested in losing weight.  You have to be committed!!!


A plan to follow – Having a plan to follow is so important when pursuing a weight loss goal or any valuable life goal.  Seeking out a coach or personal trainer can shorten the learning curve and help you avoid discouragement and potential road blocks.


A shift in mind set  – Mentally you have to prepare your mind to shift away from previous thought patterns to new ways of thinking.  What got you to where you are at will not get you to where you plan to go.  It is important to adopt of the mindset of people who have accomplished the goals that you are seeking to achieve.  Spend time with people that are already at the place that you want to go.


Action –  Once you have the plan, and the mind set has shifted, this is a great opportunity to prove to yourself that you can do this.  Take the first step, and then follow it with the next.  Keep on acting, continue to move forward and let momentum work in your favor.


Accountability-  Along with your personal accountability, you should also have a Coach, a trainer or another professional hold your feet to the fire.  There should be someone that Pushes you to do phenomenal things that you didn’t think that you could do. On those days when you don’t feel like moving forward you should have people that will  Help you during those challenging  times.  

small group training

Small Group Training can ignite weight loss

Small Group Training will give you the endurance to see your weight loss to the end.


We go further together together

In Small Group Training, the group can bring the individual along for the ride.

Many times, the goals that you have for your life  just may not happen overnight.  Some of your most important goals may take weeks, months and dare I say years before those goals reach fruition.   The reason why a majority of people don’t reach their goals is because they quit a week before, they can gain momentum.  They don’t hit their goal because they throw in the towel a month before the goal is reached.  They run away from the goal because they run out of endurance to do a little more  lifting that it takes to win it all.  It’s the truth.

If you knew how much it would take to reach your goal, would you find a way to stick it out?  

Anyone who achieves something great never does it alone.  A great example of this are NASCAR drivers.  They may drive alone, but they don’t race alone.  They make pit stops, and the pit crew helps them to make the necessary adjustments in the car so that they can get back on the road and run fast again.   Cyclist use groups so that they can go faster together.   When cyclist are in a group, they can cut through the wind better and pace each other so that everyone is able to feed off of each other’s energy.  Runners will draft behind one another to distribute the running load so that they can have a stronger finish.    See, when you are in a group, it makes it easier for you to endure through the process of reaching that significant goal in your life.  When you are in a group, it becomes easier to establish a culture of excellence within that micro community.


The benefit of a small  group training program can help you complete your goal.  

Why so we skip small group training and insist on doing things on our own?

  1. Lack of trust – In life, sometimes we skip the group thing because we think that the group will hurt us, steal your our work,  ideas, and take credit for our thoughts.
  2. Unhealthy competition –  Think that if you share within the group that everyone will get a head of you.  Learning more ways to be secure in yourself, where you are at right now and where you are going will help to deal with this issue.  At the end of the day, it’s all about being better.  If it takes a group to help you grow, then don’t dismiss those opportunities to get better.
  3. Buying into the myth and romanticism of being a self made man or woman.  If you buy into the ideology of doing it on your own without any help, then my friend, you must love taking the long way home.  Never be confused about how I feel about this:  Your wins are your wins.  Your losses are your losses.  You own them.  It’s great to share your wins with the people that helped you to get there, It’s easier to endure a loss when there are people there to pick you up, encourage you and push you along as you make your comeback.


Endurance isn’t always about being able to last the longest.  Really it’s all about holding on after others have let go.  One of the definitions of endurance is the capacity of something to last or to withstand wear and tear.  Groups will always have more staying power than individuals because when one is weak, the others can bring that person along.  Small group training can be the solution that you need to cross that proverbial finish line.

Group training to overcome losses – How to take one on the chin and press on

The group training concept we’ve adopted comes from the quote:  “We get there faster by ourselves, but we go further together.”  It takes a decision from an individual to become a champion but we all need to be helped sometimes after we fall down.

group training, taking one on the chin to get up


In the sport of boxing, true champions usually are the ones that stand the test of time, and who are able to overcome obstacles and adversities.  As a fighter, you will throw some punches and hits, and you will also be hit.  It doesn’t go one way, it’s a two way exchange.   There’s a term that boxers use which is called, “Taking one on the Chin.”   In the literal sense, it means to be punched in the chin, but in the figurative sense, it refers to absorbing criticism and objection without any defense.  To receive the full brunt of something.  Taking a physical blow to the chin usually leads to a knock down or a knock out for most people.  But the champions are able to absorb their enemies best punch and overcome it.


Examples of crushing losses in my life where I took one on the Chin:


I’ve learned throughout life that sometimes you are going  to take one on the chin.  When I applied for college, I didn’t get into my first choice which was Stony Brook.  I felt like I was deserving but apparently they saw things other wise.  I went to another school, became a better student, reapplied and was accepted.  I graduated from Stony Brook on the Dean’s list.


In 2009 I opened my first training studio.  It fell apart before it could take off.   I poured all the money that I had into it and it went belly up.   It was a big learning lesson for me.  I took one on the chin for that studio.  Three years later I rented a gym space in Buckhead, thrived there and eventually opened another studio that is one of the best studios in Roswell.


When I was 26, there was a girl that I really liked and thought that I would eventually marry.  I later learned that she didn’t feel the same way about me.  I learned that God had a plan for me that was better than my plan.  Years later an angel walked into my life who is now my present wife and the absolute love of my life.  


At 21 I attempted to buy my first home.  It didn’t work.  At 22 I tried to buy a home again and I was denied.   Finally at 24 years old, I was able to purchase my first home and become a part of owning the American Dream.  And years later, my wife and I were blessed  to be able to purchase our dream home together.


All of these are personal examples of my failures, that later on became the foothold for my present successes.  Someone taught me a great example of what success is.  He stated:


“Success is to deal with Failure over and over again without losing Enthusiasm.”


I’ve been failing left and right all my life, but maintaining my enthusiasm has allowed me to stand tall no matter if I am in the valley or at the mountain top.  Take one in the chin and overcome with enthusiasm.


After  taking one on the chin it is important to display a  sense of humility.  To admit that you lost.  Acknowledge the loss and make an agreement with yourself to do better next time.  


A bad example of this was Hope Solo from the U.S. women’s soccer team calling the Swedish team that she lost to “cowards” and proclaiming that, “The better team did not win”.  It’s okay to be upset after a loss.  It’s alright to be angry.  It’s a natural human emotion.  I hate to lose.  Anyone that knows me knows that I can’t stand losing.  Use those emotions to study more, to train harder, to develop better strategies for success, and to ask for help when you need it!  Lay down your pride, and get the support that you need.  


I do not subscribe to the thought of giving every kid a trophy.  If everyone gets a trophy, then the trophy loses its value.  Awards are for the people that were the best of the best.  Trophies go to the ones who worked the hardest, the ones who sacrificed and earned it.


As a coach of young people I learned that kids are served best when you celebrate their victories, but most importantly when  you encourage them with words, support them when they take a loss, and reveal to them what they can do to perform better when the next opportunity comes.  We need to show our kids, how to win, and how to lose.  Teaching them not to cast blame, not to deflect, but to be gracious and come back stronger than ever before. It is the losses and the valley experiences that allow us to go back to the lab and put that work in.


The biggest hit that I had to take to the chin was when I had a heart attack at 18 years old.  I discuss this in my book Life, Liberty and the Pursuit of Wellness.  I was scared, I was depressed, I felt alone and I wondered if I would live. Most people, including my coach and my teammates, stopped believing in me.  I learned at that point, what grace was.  I learned that God had an ultimate plan for me.  It was revealed to me that God wanted me to have life and have it more abundantly.  


How I overcame  


I was determined that my heart failure would not become my identity.  I became determined and obsessed with coming back stronger than ever before.  After two heart surgeries and the grace of God, I was healed.  I’ll never forget what my Doctor said.  The surgeon said, “If I didn’t push myself to be active all of those years that I may have died.”   Those words resonate with me to this day.  The doctor’s words remind me that all of those fall downs and stand ups were for a purpose.  These days I run faster, I jump higher, and I’m more determined than ever before. The most important thing is that I take my family, my friends, my clients and anyone else who wants to come along for the ride, and go to a higher place of reaching their full potential.  I may be pulling people along right now, but my family and friends were the ones that pulled me a long first.  The power of groups and numbers is nothing short of amazing.


Never underestimate the power of overcoming with the help of group training


  • In my last race, I won first place with the help of my group training partners that pushed me every practice, and my coach who guided me through the process.
  • When I decided to buy my first house, I received help by participating in a first time home buyers class.  The bankers helped me understand how credit works, gave me financial counseling and taught me how to become a better applicant for purchasing a home.
  • When I was dating, I constantly attracted the wrong person.  This may have been true, however, the common denominator was always me.  I had to work on me!  Through Spiritual counseling, prayer, meditation, and developing a closer walk with God, I had to become what I wanted to attract.  When those character changes were made inside of me, God sent my mate, and I was ready this time.
  • At my first school I found a tutor to help me with the classes that were more challenging.  I joined group study sessions with like minded people, and studied as much as I could before I went to sleep.  It wasn’t rocket science, the more time that I invested into studying the material, the better I did on my exams.
  • For help with my business, I stop soliciting the advice of other people who weren’t in business, and started receiving business help from other business owners who would give me their counsel rather than their opinion.  There’s a big difference between the two.  I learned that the hard way.
  • And of course I had a tremendous amount of support from my Family, and Friends.  They picked me up when I was down, they told me the truth when I needed to hear it, and spoke life into me when the noise of the world got in the way.


How to overcome:


  1. Join a group that will support you and your goals.  Get into some sort of group training.  
  2. Lean on the shoulder of family and friends that can encourage you when you face times of adversity.  Family and friend’s support goes a long way.
  3. Dig deep within yourself and tap into strength that you never had before.  It’s during those low points and valley experiences that you find out what you are made of.
  4. Get a mentor, a coach, a teacher, someone that can help you shorten the learning curve.  You will get further and accomplish more with a coach.


Everyone is going to lose sometime, something, to someone, or lose someone.  It is the response to that loss that will cement our legacies.  
It’s not a secret towards success.  It’s all about being able to take the hits and using your group to help you press on with enthusiasm!


Group Training Roswell


Wellness Expert Maxim Nazaire is a Personal Trainer in the Roswell, GA and metro Atlanta area.  He specializes in double digit weight loss, injury rehabilitation and athletic/human performance.  He is the author of two critically-acclaimed books including his latest book, Life, Liberty and the Pursuit of Wellness.  Nazaire is a graduate of the School of Health Science and Public Health at Stony Brook University in New York.  He is also Certified by the National Strength and Conditioning Association (NSCA) and holds the honor of Level 1 Coach from the United States Track and Field Association (USATF).  Maxim has been featured on CNN Headline News Health as their go to health contributor where he shares his philosophy on wellness with television viewers all over the world.   Nazaire is a highly sought after motivational speaker, captivating audiences from every walk of life. He is married to his wife Danay Nazaire and currently reside in Woodstock, GA.

Types of Group Fitness Classes

Getting Fit: 4 Types of Group Fitness Classes

Types of Group Fitness ClassesChoosing among the many different types of group fitness classes can sometimes be a challenge, but your final selection will largely depend on your personal fitness goals. Do you want to lose a few extra pounds? Or are you trying to increase muscle mass? Perhaps you are getting ready to walk down the aisle and simply want to look amazingly toned for your wedding day? At Fit2DMax, we offer a variety of group classes led by some of the most experienced and motivating fitness instructors in the industry.

Types of Group Fitness Classes

Weight Loss
Almost any group fitness class can help you lose weight, but the most effective options include Zumba classes, kettlebell training, and spinning classes. “Zumba” is a Colombian word that translates to “move fast.” So, if you like to exercise along with some of the latest dance hits, this might be an excellent choice. A recent study by the American Council on Exercise found that some kettlebell classes can help you burn a whopping 20.2 calories per minute.

Strength Training
Instructors can also customize Zumba and Pilates classes to improve strength and muscle tone, and kettlebell training is one of the best types of group fitness classes if you want to get a good cardio workout along with your strength training. Another option is a powerlifting class, where the participants often use lightweight dumbbells and barbells to perform a series of fast-paced exercises with high reps. The instructor often designs the class to work every major muscle group in the body.

Prenatal Group Fitness
Here at Fit2DMax, we specialize in prenatal and after-pregnancy workouts. Many new mothers can often be a bit self-conscious about their body image during and immediately after pregnancy. So, working out with other women going through the same types of body changes can be very motivating. The classes might include a combination of floor exercises, such as plies, thigh extensions, planks, and pelvic tilts. Or other options might include Pilates, barre, or yoga movements.

Bridal Boot Camp
Planning a wedding can involve several months of excessive stress that can wreak havoc on the body, mind, and spirit. The Fit2DMax Bridal Boot Camp is one of the most effective types of group fitness classes to help reduce this stress that can easily lead to bloating, emotional eating, and weight gain. It’s also a great way to meet other young brides-to-be and to share your ideas about the future. The instructors of the Bridal Boot Camp focus not only on relieving this stress but on helping you to tone your core, legs, arms, and waist so that you look your very best in that beautiful wedding dress.

Try several types of group fitness classes to see which ones you like.

Regular exercise helps to improve our mental and emotional outlook. We simply feel better, happier, and more energized when we participate in a fitness program. The important thing is to find a form of exercise that you truly enjoy. Try several types of classes. Attend a yoga class on Monday, a Zumba class on Wednesday, and a kettlebell class on Friday. Eventually, you will find a few classes that you really love. For more information on the different types of group fitness classes, contact Fit2DMax today.

Find a personal trainer

Find a Personal Trainer Using the ‘The 3 P’s’

Find a personal trainerFor those who are trying to find a personal trainer to boost their results in the gym, it can sometimes be very confusing to choose only one.  What qualities should you look for in a personal trainer?  Do you want someone more aggressive who is going to push you past your current limitations?  Or do you need someone more nurturing in their approach?  Everyone has different needs, and every fitness instructor is different.  But all personal trainers should have the same essential qualities that we like to call The 3 P’s.

1.  Patience

A professional personal trainer should understand that every client is different.  What works for one client may not work for another.  Upon your first meeting, he or she should perform an overall assessment of your current level of fitness and your individual personal goals.  They should also be able to adapt their workout pace according to the rate of progress of each client.  Fitness training is not a “one size fits all” activity.  While you generally want someone who is going to motivate you to achieve greater and greater heights, you also don’t want to be made to feel inferior along the way.

2.  Personality

Before interviewing potential candidates, it’s usually a good idea to define the type of personality that you want in a personal trainer.  You want someone who is going to fit well with your own personality traits.  Are you straight-forward and to-the-point when you communicate?  Then perhaps you need a trainer who is “all business” in the gym.  Do you prefer someone who is more laid back and sociable?   Then take a look around the gym and start watching how each personal trainer interacts with their clients.  Everyone has a unique personality, including personal trainers.  Choose one that complements your own disposition.

3.  Professionalism

In your attempt to find a personal trainer, the final choice should be someone that you can trust.  And while it is important to develop a close relationship with your trainer, there also needs to be a certain level of professionalism at all times.  You can tell the good from the bad quite easily once you begin watching them as you work out in the gym.  Do they like to flirt with other gym members?  Is their attention focused strictly on the client?  Or are they too busy looking at themselves in the mirror?  What are they wearing?  Is it professional, somewhat plain attire?  You can tell a great deal about a personal trainer just by watching how they interact with others in the gym, staff included.

Find a personal trainer that fits your needs, not the needs of others.

Many people like to ask family and friends for recommendations before choosing a personal trainer, but it’s important to remember that you might have very different personal fitness goals and a different combination of personality traits that you want in a personal trainer.  After narrowing down your options to a few candidates, don’t be afraid to conduct a short interview with each of them.  Be honest, and ask questions.  Most personal trainers are always happy to help in any way possible, even if it means recommending one of their colleagues who might be a better fit.  For more information on how to find a personal trainer, contact 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!

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!