Archive for January, 2013

Small changes, big results!

Wednesday, January 23rd, 2013

January 23, 2013

Jen Rowley, A.C.E. Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

A journey of a thousand miles begins with a single step. –Confucius.

Have you ever sat and thought–I can’t lose weight or get fit or change my life because it’s too hard or takes too much time? We’ve all had those thoughts, but did you know, by making small changes a little at a time, you CAN do anything you want. It’s funny how those small changes slowly add up to big changes over time.

Here’s a list of some small changes you can implement in your life that will make a huge impact on your journey to a healthier life:

1. Cut out sodas. Even diet drinks can make your body latch on to excess weight. Even cutting back can make a huge impact. One can of soda has 140 calories in it. If you only cut out one soda a day, that could equal almost 15 lbs lost in a year. Substitute carbonated water with orange slices for a flavored, bubbly treat or better yet, drink more water. Your body needs it to survive.

2. Time your Internet use. For every 30 minutes you spend online, do 5-10 minutes of exercise. This goes back to the idea that we make time for what is important. If you have time to sit for 30 minutes and play angry birds or surf the net, you have time to do some quick exercises. I used to say that I didn’t have the energy to exercise, but once you start, you’ll find that you don’t have any energy when you DON’T exercise so get your body moving.

3. Make a workout appointment. Like you would a doctor or dentist appointment, and keep it. You wouldn’t decide that you were too tired to go to the dentist, but yet this is the excuse we use all the time for not getting in fitness. Make an appointment for yourself and keep it. It is important to pencil in those cardio sessions and at-home workouts, too. If it is on your calendar you will be less likely to “forget” or neglect your workout. Why not put it on your calendar right now?

4. Start small. Don’t take on too many changes at once, but add another step when you feel comfortable. We often start the race at a sprint and then burn out quickly. Take on one new challenge at a time and before you know it, you’ll be amazed at how far you’ve come!


Fit for the Holidays

Congratulations to all of the finishers of the 2012 Fit for the Holidays program–a weight maintenance program sponsored by CoachMeFit. This is the last week before the final weigh in! Great job to those clients who were determined enough to get through the 8-week program. We will post the results of the three “biggest losers” as soon as we get final results from the trainers…as well as hand out the prizes! Did you like this friendly competition? Would you like more–possibly shorter–programs like this to keep you on track? Just let Jen Rowley know (via email or at the studio)! We can keep you motivated!!

Welcome, Green Fairies…

Please welcome the latest edition to the CoachMeFit home: The Green Fairies! Our female clients noticed their door in the women’s locker room earlier in the week and it seems that they are here to stay! Please help keep the fairies happy by staying “green” while you are at CoachMeFit. We have  separate recycling containers in the studio for our plastic products and paper. Do your part by making a small change and recycling the appropriate materials!

CoachMeFit is going to make their own small change: we will be adding a refillable shampoo/conditioner dispenser in the locker room showers. This will cut down on product waste as well as container waste! Thanks for the great idea, Renee Gregory! We appreciate all client input!

See you around the studio…stay warm out there!

“The best compliment is a referral.” Let your friends and family know how you are staying fit this winter season!





  1. The average person generates over 4 pounds of trash every day and about 1.5 tons of solid waste per year.
  2. In 2009, Americans produced enough trash to circle the Earth 24 times.
  3. Over 75% of waste is recyclable, but we only recycle about 30% of it.
  4. We generate 21.5 million tons of food waste each year. If we composted that food, it would reduce the same amount of greenhouse gas as taking 2 million cars off the road.
  5. Recycling one aluminum can saves enough energy to listen to a full album on your iPod. Recycling 100 cans could light your bedroom for two whole weeks.
  6. Recycling aluminum cans saves 95% of the energy used to make alum cans from new material.
  7. Americans throw away 25,000,000 plastic bottles every hour.
  8. Over 87% of Americans have access to curbside or drop-off paper recycling programs.
  9. In 2009, Americans threw away almost 9 million tons of glass. That could fill enough tractor trailers to stretch from NYC to LA (and back!).
  10. In 2010, paper recycling had increased over 89% since 1990.
  11. If every American recycled just one-tenth of their newspapers, we could save about 25 million trees each year.
  12. Recycling 1 ton of plastic saves 7.4 cubic yards of landfill space.
  13. Americans use 2,500,000 plastic bottles every hour! Most of them are thrown away!
  14. Plastic bags and other plastic garbage thrown into the ocean kill as many as 1,000,000 sea creatures every year!