Light Weights, High Reps…and a long absence!

It has been a LONG, LONG time FIT friends. Apologies for our absence. But we have good excuses…FitTrition trainers have been busy!!

Here are a few exciting updates for you:

  1. Maggie Donnelly has joined the team! A professional actress in the DC Area, Maggie’s introduction to the fitness stage was by accident. Her 10+ years of ballet experience led her to help out a barre teacher who needed a last-minute sub. This quick decision turned out to be a total game changer as Maggie was instantly hooked on the rewarding experience of getting a group of strangers to laugh, scream and work on changing their bodies together. She has since added Pilates, Yoga and BOSU to the mix. She is an awesome addition to the FitTrition team and we are lucky to have her! Schedule a session with her TODAY. You won’t regret it…Screen Shot 2016-07-26 at 2.05.17 PM
  2. And…if you are a current client, you may have already met her, because she is taking over for FITintheCITY while she is on maternity leave!IMG_1332

As you can see, the FitTrition “team” is growing!

But we are back and committed to providing you all with the best in nutrition and exercise news, great healthy recipes, and tips for success when it comes to you and your health and wellness!

There was a recent article in The New York Times that seemed like a perfect place to re-start the blog: validation of what we have been telling you about how to exercise all these years. Light weights, high reps!

According to the article entitled “Lifting Lighter Weights Can Be Just as Effective as Heavy Ones” By Gretchen Reynolds, “Upending conventions about how best to strength train, a new study finds that people who lift relatively light weights can build just as much strength and muscle size as those who grunt through sessions using much heftier weights — if they plan their workouts correctly.” Stuart Phillips, a professor of kinesiology at McMaster University in Hamilton, Ontario, who has long studied muscles and exercise, started researching the effects of using lighter weights. He and his team of researchers found that as long as you were lifting to fatigue, the results were similar to a traditional strength program of lifting the heaviest thing possible very few times.

The study took 49 men and divided them into two groups. “One group was assigned to follow the standard regimen, in which weights were set at between 75 and 90 percent of the man’s one-repetition maximum and the volunteer lifted until he could not lift again, usually after about 10 repetitions. The other volunteers began the lighter routine. Their weights were set at between 30 and 50 percent of each man’s one-repetition maximum, and he lifted them as many as 25 times, until the muscles were exhausted. All of the volunteers performed three sets of their various lifts four times per week for 12 weeks. Then they returned to the lab to have muscle strength, size and health reassessed and their hormone levels re-measured. The results were unequivocal. There were no significant differences between the two groups. All of the men had gained muscle strength and size, and these gains were almost identical, whether they had lifted heavy or light weights.

This is great news of non-gym rats who find the idea of lifting heavy weights daunting and potentially dangerous (both of which can be true…). So pick up those 5 lbs. weights and lift away. Just make sure you are lifting to fatigue!

Check out this FIT-approved video that utilizes just this technique. (And watch for FITintheCITY to put this video to the test SOON!)

Let us know what you missed in our absence! Videos? Recipes? Life anecdotes? We are ready for suggestions!!

xoxo

Exercise and Cancer

If you have been dragging your feet about starting an exercise program, here is a little inspiration: Exercise may lower your cancer risk.

According to an article in The New York Times, “Exercise is strongly associated with lowered risks for many types of cancer. In epidemiological studies, people who regularly exercise generally prove to be much less likely to develop or die from the disease than people who do not…a new study (published this month in Cell Metabolism) in mice…suggests that exercise may change how the immune system deals with cancer by boosting adrenaline, certain immune cells and other chemicals that, together, can reduce the severity of cancer or fight it off altogether.”

The study is pretty fascinating so we suggest checking the article out…but basically:

Exercise = Good

Sedentary = Bad

Check out the video links we have provided on the blog, join your local gym, get out for a walk (when it is not pouring…), sign up for a class and commit, start training for a small race, or call the FitTrition team today and get started on a customized workout program. There is no time like the present!

 

GOALS!!! Set, Plan, Achieve…

A client turned to me recently and said, “I don’t know what my originally stated goals were, but…”

STOP RIGHT THERE…(I said)

Because this is a problem.

How can I be held accountable as a trainer for helping you achieve your goals if you aren’t clear on what those goals are? How can YOU be held accountable if you don’t even know what you are working towards?

So let’s talk about GOALS today.

Setting a goal should be something you do before you start to change your behavior. It should be something attainable, realistic and positive. Goals can change over time – but you should always have a goal in mind.

They can be simple: “I want to maintain my weight and fitness level”.

They can be specific: “I want to run a 10k” or “I want to lose 5 lbs.”.

They can be in regards to changing a habit: “I want to quit smoking”.

Or they can be somewhat generic “I want to feel stronger”.

They should NEVER be unrealistic, too ambitious, negative, or personality changing. For example, “I want a gap between my thighs” when you have NEVER had a gap between your thighs, is not realistic or helpful. Read this wonderful blog post if you want a deeper understanding of why setting unrealistic goals may be thwarting your path to a healthy relationship with your body. “I am never going to eat bread or drink wine again” when your most favorite thing in the world is a glass of Malbec with a fresh warm loaf and some wonderful olive oil won’t stick…It is better for you to identify easy things for you to change first – limiting frequency of consumption or quantity of your favorites, increasing your movement, substituting lean proteins and veggies for all dinners (instead of pasta)…so that you can ENJOY that wine and bread. Also, identify why you want to cut those favorites. Are they making you sick? Do you think they are thwarting your weight loss? Are you drinking so much at night that you can’t workout? That will help you to set a more specific and realistic goal.

Make sense?

You are who you are…wonderful, complex, and imperfect. We are all. So embrace who you are and find support systems that support YOU…not Gisele.

So get stronger! Lose that 10 lbs you have always wanted to by starting to work with a trainer, starting to make the time for daily walks, and by cutting calories slowly (and, perhaps, by working with a nutritionist to identify easy ways to go about this)! Commit to a yoga practice to help you meditate and loosen up!

Set a goal. Set a plan for achieving that goal. And stop making excuses.

Oh…and DON’T FORGET WHAT YOUR GOAL WAS!!!

xoxo

FITintheCITY

 

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