Fitness Do’s and Don’ts for 2009

Do track your progress.

Don’t be afraid to lift weights. (This means you ladies. You will not bulk up!)

Do bring a friend to work out with you, but…

Don’t be afraid to go it alone.

Do sign up for a race.

Do buy yourself a workout outfit you feel comfortable and confident in.

Don’t reward yourself with food (get yourself that outfit above instead.)

Do stretch and use a foam roll.

Don’t be afraid to ask the gym staff questions (RVC has someone “working the floor” from 7am to 7pm. They’re the guys in maroon polo shirts. Your gym may have staff to help you as well.)

Do try a new class.

Do introduce yourself to the instructor.

Do introduce yourself to your classmates.

Don’t be afraid to sweat.

Do wipe down your machines with the provided towelettes or sprays.

Don’t forget to tell the club how we can improve (or what we’re doing right.)

Do drink lots of water.

Do clean out your locker now and then.

Don’t forget to go outside once and awhile.

Do have fun.

Don’t believe the hype: Dispelling the “fat burning” myth

If you’ve been near a gym recently you’ve probably seen charts on the walls or on the cardio machines themselves that show what your heart rate should be if you are working in either the ‘fat burning zone’ or the ‘aerobic training zone’. If you’re like most people trying to lose weight you think, “I’m trying to burn fat, I should stay in the ‘fat burning zone’.” Then, once you realize that the fat burning zone is less strenuous (i.e. pretty darn easy) you become a convert for life and never stray from the safety of that zone. If you’re like some, you even determine that the ‘aerobic training zone’ must be bad because you are, by definition, training yourself aerobically and are no longer in the fat burning zone.

That, however, is faulty logic. Let’s do some math shall we?

When you are working at 50-65% of your maximum heart rate (i.e. the fat burning zone) 50% of the calories you burn come from fat and you burn an average of about 100 call per hour. That’s 50 calories of fat burned per hour.

So far so good, right?

If you stay in your ‘aerobic training zone’ of 65 – 80% of your maximum heart rate only 40% of the calories you burn are fat calories. At first that sounds bad until you realize that at that exertion level you are burning 200 calories per hour. At 40%, that’s 80 calories of fat. And 100 more calories per hour.

So, if your time is precious and you have a hard enough time just getting yourself to the gym, what would you rather do – spend 30 minutes on the treadmill burning 100 calories (50 of which are fat) or 30 minutes on the treadmill burning 200 calories (of which, 80 are fat)?

I don’t know about you but I’d rather work a little harder than longer.

Give the gift of Fitness (to yourself or a loved one)

RVC’s Personal Training Holiday Special

Buy 5 Sessions and Get One Free!

You don’t even have to be an RVC member! It’s the same price for anyone who wants to take advantage of this never before offered deal!

Work with any of RVC’s available trainers. (Packages range from $384 (for me) to $456 for Movement Specialists and Master Trainers.)

Limited time only – must be purchased by December 24 but sessions are good for all of 2009!

A great gift for yourself or someone you love. (Or both! This offer also good on buddy training!)

Please contact me for more information: amyfortier at surfon dot com or 603-304-6699

“When was the last time you did something for the first time?”

That is the text of a bumper sticker I have on my car. It’s pretty much my motto. That, and, “Do one thing every day that scares you.” (Eleanor Roosevelt)

What would your answer be?

Me? Last week I learned how to do the Hustle. Do do do dodododo do do

Go to it! You know you want to.