If we’re lucky, one day we will get old. Coming of age also means changes in our bodies and even in our health. Exercise and proper nutrition helps to combat signs of aging whether it’s on your agenda or not. Water helps remove toxins from your system, which can help cut down on signs of aging.

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!

Whether you can’t wait to bare it all on the beach, or if you’re still working toward a weight loss goal, exercise is the key to looking and feeling great in summer months.
But why else should you exercise? Here are the top 7 reasons to exercise this summer:

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

Take a walk through any gym, and you’ll notice many
mistakes. Mistakes that waste time. Mistakes that put people in
danger.  And mistakes that are just plain stupid. Maybe you even
make a few of these mistakes yourself.

By avoiding these common blunders, you’ll put yourself on the fast
track to results. Check out the following 5 fitness mistakes and the
solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the
motions. If your goal is to be able to complete 15 repetitions and
you do this easily, then the weight is too light. On the flip side,
if you aren’t able to perform an exercise through its full range of
motion, and find yourself cheating on form, then the weight is too
heavy.

The correct weights will feel challenging by your last few
repetitions,but won’t force you to sacrifice form which can lead to
injury.

(All the women in my gym do some form of pushups, pullups, squats
and deadlifts.)

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each
time they visit the gym. Maybe you’ve been doing the same exercise
routine as long as you can remember – if it isn’t broken then don’t
fix it, right?

The truth is that exercise routines have expiration dates, and that
is the date that they begin to lose their effectiveness. As a rule
of thumb never use the same routine for more than 4 weeks.

(We vary the exercises regularly so you never get bored and achieve
optimal results.)

Mistake 3: You don’t warm up

Most people consider warm up time to be wasted time – they’d rather
jump right into the heart of the routine. What they don’t realize is
that a good warm up will allow you to perform at a higher intensity,
which means greater results.

The point of a warm up is to increase your muscle temperature. This
increases blood flow, muscle contraction and reduces muscle
resistance.Your warm up should last 5-10 minutes.

We do a 8-10 minute warm-up that I have been told is more intense
then most people’s workout)

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The
two biggest reasons are that you aren’t concentrating on the
exercise, or you’re trying to lift weight that is too heavy.
Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid
injury and will reap the full benefit from each exercise.

(Proper fitness coaching is the key)

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and
typically see fewer results. It makes sense, doesn’t it? Why rush to
the gym if no one is there waiting for you? Why push yourself if no
one is watching? Exercising alone is a recipe for disaster.

(Imagine 10-12 ladies meeting you at the gym everyday and holding
you accountable.  Do you think you would get the results you
desire?)

The best way to avoid injury and to see results is to work with me,
your trusted source on fitness. I am passionate about seeing my
clients achieve results – without wasting time, energy and effort on
mistakes, that’s why I have decided to extend my Black Friday
Blowout Sale.  From now until December 5, you can get a full 30
days of 3DFitness Boot Camp for only $97.  Included with that you
get access to my 21 Day Rapid Fat Loss Diet that is guaranteed to
strip 5-10lbs and 1-2 dress sizes off you in  the first 21 days.

Call or email today to schedule a trial workout or go to
http://3dfitness.net to join.

Your In Health,

Coach Blair

I can’t believe trainers still do this…

I’m amazed how many of  you work out with trainers day after day, month after month without ever having an evaluation done.  Not only that, your trainer doesn’t  keep any records of what you do.

At my gym, everyone that walks through the door gets a thorough evaluation before they ever touch a weight.  We also track not only the standard sets and reps, but also track rest periods (crucial yet typical ignored), exercise order, and even note client quotes about particular exercises.

For example, if you LOVE a certain exercise, I have a shorthand note that tells me that so we’ll be sure to do more of that one in future workouts.

If you hate an exercise, I’ll ignore you. Just kidding. I’ll note it and do my best to come up with an alternative that accomplishes the same goal.

Any asymmetries, that come up as a result of the evaluation are tackled at the beginning.

So why are these steps so important?  Because times have changed.  In today’s society, the gym is usually the only form of physical activity the average person gets.  With that said, we must be sure to write work out programs that will help you in everyday activities outside of the gym as well as in it.

But if your trainer does not do an assessment, he is just guessing which means you will get the same workout everyone else received that day.

The workout program, which is written based off of the assessment is very important.  Without it, there’s no plan and no scientific progression. And without planned progression, you cannot get optimal results.

One of your goals for your workouts HAS to be to do more over a period of time.

Research on what’s called “periodization” tells us you don’t want to increase everything in every workout, but over the course of a month (or two weeks, or one week, depending on your model) you should be increasing your weights, increasing your total reps (or volume), and/or decreasing your rest time between sets.

In short, today’s workout should be more of something than the workout you did a month ago.

In my almost 10 years of fitness coaching, I’ve found that the most common problem keeping people from getting results despite consistently showing up to the gym is that people don’t understand the importance of progression.

It’s this simple:

Same workout = same body.

Progressively more challenging workouts = Progressively better looking body.

An effective fitness coach will help you develop a progressive workout program.

If, however your fitness coach doesn’t keep records, then you know he doesn’t have a scientific program, and it’s time for you to get a new trainer.

3DFitness Coaching Studio is setting bar that the other gyms will have to follow or fall by the wayside.

How Bad Do Do You Want It?

Blair

http://3dfitness.net