Archive for September, 2009

Couples Therapy.

Wednesday, September 30th, 2009

Paul and Renae are clients of ours here at CoachMeFit in East Grand Rapids, and as often as possible, they train together. They also run and bike several times a week, together. Paul and Renae view this recreation together as an important aspect of what makes their marriage and relationship work.

Paul and Renae are also a terrific example of what it means for your health to have an accountability partner. When thier workouts are hard and exhausting, they are yelling and encouraging one another. When they complete difficult exercises, they give each other high fives. I truly believe that together, they are are achieving greater success than they would individually.

Can you relate to Paul and Renae? Have you found that on your own there are way to many excuses to not work out or to not really push yourself? When you have no one to hold you accountable to workout times and to push you to a new level of intensity, are you more likely to not show up or to slack off?

I would encourage everyone to set up your own system of accountability. Do you need a personal trainer to guide you, encourage you, and push you? Call a CoachMeFit trainer! Do you have friends that workout? Plan ahead and set up a schedule and hold each other to it. Maybe you and your spouse need to completely change your lifestyle and start working out and eating better. Set goals, encourage each other, and make it happen.

Whatever accountability means to you, I encourage you to set your goals, and find someone who will challenge you to meet them. You will find greater motivation and drive, and you will undoubtedly have a greater chance at success.

Have a healthy and successful day!


Beat the Boredom

Tuesday, September 22nd, 2009

A popular way of working out is to split muscles into groups each time you workout.  The idea behind this method is to give your muscles the proper rest and recovery time they need between workouts.  Rest is necessary so your muscles can repair, rebuild and strengthen.  Exercise causes changes in the body such as muscle tissue breakdown and the depletion of energy stores as well as fluid.  Recovery time allows these stores to be replenished and allows tissue repair to occur.  Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. 

Some of the most common muscle splits are Opposing Muscle Groups, Upper and Lower body and Push/Pull muscles.

Our head trainer in Ann Arbor splits his 2 day workouts into Chest/Back/Core one day and Shoulders/Arms/Legs on another day.

I often get useful tips and workout ideas from Oxygen, a fitness magazine.  I recently came across an idea of how to beat the possible boredom of the standard muscle split in your weekly routines.  Train the front (anterior) muscles one day and the back (posterior) muscles the next.
Anterior:                       Posterior:
Quads                           Glutes
Chest                            Hamstrings
Biceps                           Back
Front Delts                    Rear & Lateral Delts
Abs                               Calves
If you are pressed for time or a beginner, you can separate the muscles for different days.  A suggestion would be;

Day 1: Chest/Biceps/Abs
Day 2: Glutes/Back
Day 3: Quads/Front Delts/Abs
Day 4: Hamstrings/Rear & Lateral Delts/Calves

This split still keeps the Anterior and Posterior muscles working on different days it’s just a way to spread your workout over a few days as opposed to just 2 days.

Try this routine for 2-4 weeks for a change of pace.


How to Lose Weight

Tuesday, September 15th, 2009

Are you achieving the weight loss results you want from your work outs?  If you’re not, click on this short clip to hear CoachMeFit West Bloomfield Owner, Catherine Munaco, explain what additions or modifications can be made to your work out regime in order to see real weight loss results.