We’ll take it from there. When you become a client of our coaching studio you should expect to be your best. The fitness goals we set together can boost your mood, appearance, energy levels, overall health and so much more. Exercise has also been associated with eliminated chronic disease and managing your weight.

Optimum muscle building, stretching, aerobics and eating healthy are also a few things that you can expect to get from us.

Stop by Body by Blair at 75 East Butler Avenue in Ambler, PA or call me at (215) 552-8118 today to schedule your appointment. You can even fill out a contact form on our site at http://bodybyblair.com/.

You are in the driver’s seat when it comes to the way you look in that little black dress and that means you have the power to never ask that dreaded questions again. For starters, looking great starts with being healthy.

Does this shorts makes me look fat?

Delete trips to fast food joints and if you absolutely have to visit one, make sure that you choose something that supports your new lifestyle.

Your personal trainer will help you design a plan that will tell that “dress” exactly how you want to look, not the other way around! Your fitness expert should also tell you how muscle tone would accent your figure.

Exercise and proper nutrition are essential for weight loss and muscle tone.

Spot training is never the answer and proper diet and a customized exercise routine is exactly what will help you overcome your fitness problem.

Visit Body By Blair at 75 East Butler Avenue on the 2nd Floor in Ambler, PA today or just call (215) 552-8118 to schedule your personal training appointment. You can even fill out a contact form on our site at http://bodybyblair.com/. You’ll achieve so much more than weight loss!

The benefits from personal training exceed those that are associated with a generalized exercise program. Your body is exclusively yours and your personal trainer should be able to assist you in customizing a program that will help you achieve what you are looking to achieve, not what he or she thinks you should achieve.

The benefits associated with personal training fitness can range from the very basics of losing a few pounds to losing hundreds of pounds, revamping your body and recreating a healthier lifestyle that changes the overall way you eat, think and exercise.

Even though everyone has different goals, the benefits associated with each plan are endless! You will not only look different but you’ll feel different too.

So many people step into my studio with one goal and leave with benefits they never thought possible.

You can too! Fill out a contact form on our site at http://bodybyblair.com/ or call me today at (215) 552-8118 or stop into my studio at 75 East Butler Avenue, 2nd Floor in Ambler, PA and sign up for your “benefits” today! I’m confident that you’ll be glad you did.

Building a new, stronger, happier you, can help you start a new life looking and feeling the way you’ve always wanted to look and feel. Fitness can come through various means like yoga, aerobics, weight training, and more all help to customize a new more invigorating “you”.  Be open to all the options that personal training can bring and do your absolute best to stay committed to the plan that is designed for you. Remember, it’s all about your commitment to looking and feeling better.

Continuing on the charted plan is what will help you get to the goals that you have set for yourself.

Stop by my coacing studio today at 75 East Butler Avenue in Ambler, PA or simply call (215) 552-8118 to schedule your appointment today. You can even fill out a contact form on our site at http://bodybyblair.com/.

Exercise is the number one way to increase your energy naturally and safely. Energy drinks are loaded with caffeine and sugar and this can add fat to your body while wildly increasing your heart rate. Energy drinks have been linked to heart risks, nausea, diabetes, behavioral problems and even seizures.

Teenagers and young adults often attempt to use these drinks as a way of generating lots of energy however, building energy through exercise is more effective and a whole lot safer. You will be surprised at how good, old-fashioned exercise can cure your low energy level issues as well as combat a host of other health problems. There’s really no need for unhealthy energy drinks.

Most of what you need to cure general, basic energy level problems may lie within yourself.

Stop by my coaching studio today at 75 East Butler Avenue on the 2nd Floor or simply call (215) 552-8118 for an appointment.

You can even fill out a contact form on our site at http://bodybyblair.com/.

We’ll show you how to ditch those energy drinks and trigger your body to produce the energy levels you need to achieve your day-to-day goals.

Beauty creams may help, moisten your skin but the fountain of youth starts and ends with a great exercise program and a healthy lifestyle; Mentally, physically, emotionally and spiritually.

The best way to throw a wrinkle into aging itself is to build both a stronger inside and outside. An awesome personal trainer can guide you on the vitamins and foods that are essential to your “fountain of youth”. Eating more fiber, calcium, vitamin A, protein, iron and vitamin C are just several of the vitamins you need to help diminish the signs of aging.

In addition, if you couple that with a customized exercise program, the sky’s the limit! Dancing, yoga, swimming, aerobics, are all exercises that help with the aging process.

Fill out a contact form on our site at http://bodybyblair.com/ or stop by my coaching studio at 75 East Butler Avenue in Ambler, PA on the 2nd floor or call (215) 552-8118 to get started!

It’s important to work closely with a personal trainer so that you have all the necessary information to compliment your workout plan. You may in fact need someone to help you determine how much to eat, when and exactly how it should be cooked.

Eating “greens” are essential to an overall wellness plan and you need to have every ounce of ammo you need to get to your goal. A saavy personal trainer will know exactly where to steer you not only when it comes to exercise, but also diet.

Grains, fruit, dairy, oils, meat and beans are also essential for your newly designed health plan. All of these elements will work together to increase your metabolism and so much more.

Stop by my coaching studio today at 75 East Butler Avenue in Ambler, PA or simply call (215) 552-8118 to schedule an appointment.

You can even fill out a contact form on our site at http://bodybyblair.com

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:
Your pants become loose

People around you begin to say that you look great

A glance at yourself in the mirror makes you smile

Your energy levels soar

You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest – compared to a measly 9 calories per pound of fat.
When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.
“These data suggest that the act of exercising may actually protect the body against the aging process,” said Spector.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from.
Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol LevelsExercise has shown to lower blood pressure and cholesterol levels for these two reasons:
Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.

Exercise Increases HDL levels in some people – this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel.
Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.
Exercise boosts your energy levels and makes you feel amazing.
The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.
Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.
What are you waiting for? Lace up your shoes and get moving!
 
Yours In Health,
 
Coach Blair

Whether you go on a cruise, an African safari or a low-key trip to
the beach, warm summer days are the best time to get away from it
all.

But wait – did you know that the average person gains almost a
pound a day while on vacation?

Between missed workouts, extra large restaurant meals and indulgent
snacks, lazy vacation days will quickly add inches to your
waistline.

So before you pack your bags for your next adventure, read the
following 6 Vacation Tips and come home fitter, not fatter.

Vacation Tip #1: Make a Decision

Before you leave home, make the decision that you will NOT gain
weight while on your trip.
This is the easiest step to take to make sure that you avoid weight
gain, but it is also the most overlooked. Instead of leaving things
to chance, harness the power of creative visualization that has
been proven time and time again by go-getters such as
Michael Jordan, Einstein, Napoleon and Andrew Carnegie.

Visualize what it would be like to return home fitter than when you
left. Take a moment to let yourself feel the excitement that you’d
experience.

Remember what accomplishing your goal feels like – this will keep
you motivated throughout your trip and will help pull you through
the inevitable tempting situations that you’ll face.

Vacation Tip #2: Get Moving

It’s easy to spend vacation days sprawled out by the pool, but the
inactivity will quickly add up to extra pounds.

Choose to be active and you’ll burn calories all day long while
indulging in fewer unnecessary snacks. The following ideas will get
you moving:
• Go on a brisk walk each day of your trip. You’ll see new
sights while burning off excess calories.
• Always take the stairs rather than the elevator. Talk about
bonus calorie burning!
• Go on a jog in the mornings before your daily activities,
or jog in the evening after the day winds down.
• If your hotel has a pool, swim a few laps each day.
Swimming is a fun way to get in a full body workout.
• If your trip takes you to a place of natural beauty then
go on a hike. Even while hiking at a slow or moderate pace
you’ll burn plenty of calories.
• Play some sports – beach volleyball, a game of hoops,
Frisbee, or bike riding are all great ways to have fun
while keeping fit.

Vacation Tip #3: Indulge with Portion Control

You have no choice but to eat out while on vacation. Whether you’re
enjoying 5 star restaurants or fast food diners, you’ll be met with
the same problem: huge portions.

While it is tempting to simply eat it all – you are on vacation
after all – this will quickly lead to extra pounds. Use the
following tips to keep your portions under control:
• When you order your meal ask for a to-go box. Take half of
your meal and place it into the box before you even begin
to eat. This will force you to eat a healthy portion.
• If you would rather not carry around a to-go box, ask that
your entrée be made into a smaller portion. If it is
dinnertime don’t be afraid to ask for the lunch-sized
portion.
• Pay more, and eat less. Take quality of food over quantity.
• Eat meals. Cut out snacking, stick with structured meals.
• Eat slowly, and eat foods that have been prepared
slowly – that means no fast food.

Vacation Tip #4: Eat Natural Sweets

One of your biggest enemies when it comes to vacation weight gain
is…sugar.

The average modern person consumes 46 teaspoons of sugar every day.
The average person on vacation consumes even more than that.

Even though sugary calories taste great, the sweet pleasure comes
at a high price. Here’s what I mean:
• Sugar creates false hunger (as a result of the insulin rush
and then ensuing plummet in blood sugar levels), which
causes you overeat.
• Sugar promotes aging (due to the advanced glycation end
products, or AGEs, that occur when insulin levels are
consistently elevated as a result of eating too much
sugar). Sugar has even been dubbed the negative fountain
of youth!
• Sugar weakens your bones -making you vulnerable for
osteoporosis, and weakens your teeth – making you
vulnerable for cavities (both due to the calcium being
pulled from your bones and teeth in order for your body to
process sugar).
• Sugar in excess is stored as fat (after your liver has no
more room to store it, sugar is converted to fat and
deposited on your belly, thighs, hips and the backs of
your arms).
So instead of eating that ice cream cone or chocolate éclair,
satiate your sweet tooth with a piece of juicy fruit.

Vacation Tip #5: Don’t Eat Fried Foods

While fast food restaurants are definitely convenient, with their
low prices and quick service, it’s really not worth the additional
pounds brought on by chips and fries. As you enjoy your vacation
keep this in mind: don’t eat fried foods. While this is always a
good plan to follow, it is even more important to abide by while
traveling.

A gram of fat contains 9 calories as compared to the 4 calories
that proteins and carbohydrates carry – so you can see that
consuming fried foods will drastically increase your caloric intake.

Take an average potato, bake it and you have 110 calories and 0
grams of fat. Take that same potato, turn it into French fries and
you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie
and fat content. And you know that extra calories and fat end up as
extra body fat.

Other disasters that fried foods increase your risk for include:
• Heart Disease
• Diabetes
• Clogged Arteries
• High Blood Pressure
• Obesity
• Acne
If I still haven’t convinced you to pass on the curly fries, keep
in mind that heartburn and indigestion are not fun…especially
while on vacation. Need I say more?

Vacation Tip #6: Do this Hotel Room Workout

If your hotel doesn’t have a gym, or if you’d simply prefer the
privacy of your room, do this hotel room workout:
• Body Weight Squats: Stand with your feet shoulder width
apart. Lower down into a squat position. Make sure that
your knees do not go past 90 degrees. Exhale as you
straighten your legs and return to the starting position.
Complete 12-15 repetitions.
• Do Jumping Jacks, High knees, or jog in place for 30
seconds.
• Body Weight Lunges: Stand with your feet shoulder width
apart. Exhale as you lunge forward with your right leg.
Make sure that your knee does not go past 90 degrees.
Inhale as you return to the starting position and repeat
on the other side. Complete 12-15 repetitions.
• Do Jumping Jacks, High knees, or jog in place for 30
seconds.
• Push Ups: Get into the push up position (depending on
your fitness level choose to go off your knees, push off
of the wall, or assume the traditional position). Inhale
as you lower your chest down. Exhale as you return to the
starting position. Complete 12-15 repetitions.
• Do Jumping Jacks, High knees, or jog in place for 30
seconds.
• V-Ups: Sit on the edge of a chair or bed and lean back.
Exhale as you drive your knees in toward your chest,
squeezing your abdominal muscles. Inhale as you lower your
knees back down with control. Complete 15-20 repetitions.
• Do Jumping Jacks, High knees, or jog in place for 30
seconds.
Well, now you have 6 tips that will keep away the unwanted vacation
pounds. You may even end up losing a pound or two while away.

But let’s be honest, you want to lose more than a pound or two. You
want to lose all of those extra pounds.

You may feel that the secret to achieving weight loss is just
that – a secret. A mystery. You try, and try, and try but your
goals are never met. Your dream body continues to stay out of reach.

In my experience the people who are unable to lose weight aren’t
failing due to laziness. In fact, those frustrated with their weight
often put in a lot of effort – but on the wrong things. A fad diet.
The latest exercise gizmo. An ineffective routine at the gym.

It’s not that you aren’t willing to put in the effort – you’re just
doing the wrong thing.

Think about this for a moment…What if this was the summer that
you took control of your body? The summer that you threw your fat
clothes away…the summer that you were proud to put on a bathing
suit…the summer that your doctor congratulated you on your
improved health…the summer that your family and friends – and
that special someone – showered you with compliments.

It’s possible. Even more possible than you think.

The thing is that you need to direct your effort in an effective
way.

This is where I come in.

You see, for me weight loss isn’t a mystery. It’s my passion. I
have a proven method that will dramatically transform your body
into one that you are proud to be seen in.

However, I can’t promise that it will be easy. You’ll work hard,
you’ll sweat and you’ll even feel sore. And before you know it you
will be telling everyone you know about the amazing results you’ve
achieved.

So as you plan your next vacation, why don’t you also give yourself
the gift that you really want – a new body. A tighter body. A
stronger body. A healthier body.

I am here to help you do just that. Call or email now to schedule
your F.R.E.E. 1 week trial.

Together we will come up with a fitness plan that is uniquely
yours, one that fits your lifestyle and brings you promptly to
your goals – something that you will appreciate while on vacation
and at home.

You deserve it.

Coach Blair
http://amblerbootcamps.com