Custom Fit Personal Training, LLC» Working Out

Do You Feel Like You Are Fighting An Impossible Battle?

Tony Maslan — Sat, 01 May 2010 16:14:28 +0000

Trying to lose weight can be an extremely frustrating endeavor. For many people, it has become, at least in their mind, an “impossible battle”. They lose 5 pounds, then gain 6. Lose 15 pounds, then gain 12 of it back. They yo-yo back and forth.

Challenges are everywhere. People at work bring in donuts, cookies and other snacks. We are constantly in a hurry, so we grab whatever is quick and convenient to eat or hit the nearest fast food drive-through.

We plan on exercising, but things come up. Family members or friends need us. Something at work needs to be taken care of.

So how can you win this battle? What will give you the best possible chance of success?

Create a team to help you succeed!

As humans, we are much stronger in a group focused on a common goal. Surround yourself with people who are working towards a similar goal as you are and people with the knowledge and experience to point you on the right path.

Start a group with co-workers, friends or family members and meet a couple of times each week to do something active and discuss your progress and goals. Keep each other accountable. Share your challenges and your victories.

If you need to, check out our programs at Custom Fit. We provide a nutritional counselor, a private fitness coach, and a fantastic team of fitness professionals to support you.

If you have questions about how to structure a fitness or weight loss program, or challenges you are having, Custom Fit’s Lead Trainer Eric Patterson and I will be hosting a Q&A Session at Cafe 111 Wed. May 5th at 6pm. Seating is limited so RSVP by calling 812.437.2378 or via email to tmaslan@cfpt.us

Remember, don’t try to fight this battle all alone! There is strength in numbers! Give yourself the best chance for long-term fitness and weight loss success!

What is your “Weekly Minimum”?

Tony Maslan — Fri, 29 Jan 2010 02:29:42 +0000

It doesn’t take a huge commitment to get on track to achieving your fitness and weight loss goals. Check out the video to learn a great step to help you get started.

Evansville Personal Trainer Reveals 7 Steps to Avoid the Holiday Weight Gain

Tony Maslan — Thu, 10 Dec 2009 13:48:07 +0000

Most people have a difficult time staying on track with their fitness and weight loss programs over the holiday season. Temptation is everywhere. On my Fit With 14 segment on Channel 14 WFIE, I spoke with Beth Sweeney about what I feel are 7 easy steps we can take to avoid the holiday weight gain.

You can watch the segment by clicking on the link below.

CLICK HERE TO WATCH FIT WITH 14 AND LEARN

7 STEPS TO AVOID THE HOLIDAY WEIGHT GAIN!!

If you need help with your fitness program, please contact me at 812.437.2378

With our help you can actually get in BETTER shape over the holiday season and start the new year off right!

Five Ways to Boost Your Metabolism

Tony Maslan — Fri, 27 Mar 2009 18:01:56 +0000

“Metabolism” is the name of the bodily system that converts food calories to energy needed to perform various tasks, like pumping oxygen to muscles during a long walk. Many variables contribute to your metabolism, including heredity, gender and age. But you can quicken yours; here’s how.

Exercise more. When you walk, run, or lift weights, you increase the energy required of your body, which raises your metabolism then, and for hours afterward.

“It’s not a huge spike, but it makes a difference,” says Gary Miller, PhD, associate professor of health and exercise science at Wake Forest University in Winston-Salem, North Carolina.Work out with weights. During weight training, muscle tissue is stressed; afterward, it’s repaired — which raises metabolism.

A woman who strength trains three times a week for six months can build enough muscle to burn 10 to 32 extra calories a day, according to Robert Wolfe, PhD, professor of geriatrics at the University of Arkansas.

Practice portion control. This helps ensure you don’t overload your metabolism with a surplus of unusable energy (that is, food).

Use a food scale or measuring cups to identify proper portions. Or use your hand as a guide. A fist equals a serving of fruit, a cupped hand equals a serving of cereal or grains, two cupped handfuls equal a serving of leafy green vegetables and an open palm equals a serving of meat.

Eat smaller meals more often. Some experts recommend eating smaller meals throughout the day, known as grazing. “Grazing helps normalize blood sugar levels rather than producing three large spikes, which is what happens eating three meals a day,” says Nick Flynn, PhD, associate professor of biochemistry at Angelo State University in San Angelo, Texas.

Determine the amount of calories you need at Mypyramid.gov. Then keep that number in mind as you transition from eating three ordinary-sized meals to five smaller ones.

Laugh it off. When researchers from Vanderbilt University in Nashville, Tennessee, put people into a “metabolic chamber” (a small room that measures heat output in order to calculate a person’s metabolic rate) and showed them funny videos, the subjects’ metabolic rates rose by 10 to 40 calories. It’s a small increase, but every calorie counts for those seeking weight loss, says lead researcher Maciej Buchowksi, PhD