Holiday Fitness is Challenging, but not a Barrier!

If you're already into fitness, or just getting started, the holiday season poses its challenges. Not only are you confronted with sweet treats on a weekly (if not daily) basis, you're schedule becomes more hectic as you try to schedule trips, tend to relatives, buy gifts, etc.  Though holiday fitness is challenging, it is only a barrier if you allow it to be.

Tips if you're already in a fitness program:

Don't quit:  Let's face it, there is a lot going on during the holidays that can throw you off track. However, that does not mean you have to quit altogether. If you miss a workout one day, reschedule it. If the boss throws in a last minute meeting during the time you were going to go workout, make-up for it by coming in at a different time and/or another day. When you're used to getting three sessions in, don't throw in the towel if you are only able to get two in this week.  As a matter of fact, you should adapt and overcome.  Just reschedule for a different day.  Do a make up day.    There is no reason to put your health and fitness goals on hold because it's the holidays.  If anything, you should have an extra day or two off from work that will allow you to make up the days you missed or add an extra day.

Remember why you're doing it:  What matters is that you keep moving forward. Getting fit and losing weight are lifetime goals. Remember that one of the reasons you exercise is to also "beat up" some stress. This is especially true during the holidays. 

Consistency. If you have an "all or nothing" attitude, be very careful as you may be setting yourself up for failure. Keep doing what you know you need to do and don't let anyone stand in your way.

Tips if you're not in a fitness program:

Procrastinate no more:  Starting a program in December can be just as good as January.  You may find that it can be a great month to get started if you have a few days off.  You know as well as I do, you are just as likely to push it off in December as you would March.  There is always a reason not to do something, you need to focus on why you should (such as health, avoid weight gain during the holidays, etc.).

Start your search:  If you're not going to start in December and you really want to get going, then you need to at least prepare yourself.  Look into what you're going to do and where.  Be sure it's not a dogmatic, quick-fix/gimmick program, but something that will work long-term (of course Fitness Together).

Set a date:  At least schedule when you're going to get started and stick to it.  Setting a goal to get started is more important than the goal itself.  Obviously, if you don't get started, you'll never reach the goal, albeit weight loss, decreased blood pressure, etc.

Have a great Holiday Season and Stay Motivated!

written by:

Kelly Huggins, A-CPT

Exercise Science, B.S.

NPTI Instructor

Fitness Together - Fitness/Nutrition Coach 

The Buddy Advantage: Enlist the Help of a Workout Buddy to Stay Strong, Fit this Holiday Season

There are always temptations – skipping a workout - cocktail parties and large social gatherings centered on food – can lead you down the path of weight gain, irritability and inactivity during the cold, dark winter months. To overcome these temptations and stay focused on consistently working out and eating healthy during the holidays, you may need to enlist the help of a workout buddy. A workout buddy can help keep you motivated, dedicated and encouraged as you venture through the journey of living a healthy and fit lifestyle during the holidays and beyond.

Buddy’s Bring Accountability

It’s not just about you when you work out with a buddy. It’s about being there for your partner, showing up every workout session to give your best effort, and setting a good example of being dedicated to you and your partner’s workout success. It’s a lot harder to skip your 6 a.m. workout if you know you have a workout partner waiting for you at the gym to take a class together or someone is relying on you to show up at a local trailhead for an early morning run. It’s also a lot more difficult to “phone in your workout” by just going through the motions and not giving your all when you have a workout buddy beside you who is expending their time and energy to workout with you and give their best. A buddy is an essential resource to help keep you on track, on time and on point during your workouts.

Buddy’s Bring Camaraderie

Working out with a buddy can be a fun adventure that changes with each workout. By working out side-by-side day in and day out, you naturally will begin to build a sense of community, friendship and pride from maintaining a consistent workout schedule together, accomplishing physical and mental goals together, and living by example as to what it means to be fit and healthy. Your workout buddy can quickly become more than just someone to count your push ups or hold your feet during sit ups. Your workout buddy may become a lifelong fitness teammate and friend.

Buddy’s Bring Motivation

Whether you are a competitive person in nature or not, working out with a buddy can improve your health and fitness levels beyond what you could do alone. Buddies can help push you out of your comfort zone by encouraging you to try a new adventure, they can help increase your confidence in how you look and feel about your body by motivating you to perform at levels you never thought possible, and they can celebrate with you after a strenuous workout session that leaves you sweating and feeling good about your accomplishments. 

Need a Buddy?

Do you need help finding a workout buddy who is dedicated to looking better, feeling better and performing better during the winter season? Consider joining a small group personal training studio to workout with other like-minded individuals who are seeking real health and fitness results. Fitness Together’s PACK Small Group Training can help you elevate your fitness routine this holiday season in a fun and energetic group setting, with coaching from a Fitness Together certified trainer.

In Fitness Together’s PACK training sessions, like-minded people begin together, work together and finish together in pursuit of a common purpose and to achieve individual goals. Call Fitness Together today to pack your winter with a fun, affordable and structured health and fitness routine for you and your buddy.

Fitness Transcends into your Work life!

Fitness Transcends into your Work Life

Studies show that businesspeople who exercise usually out compete their counterparts! A few years ago I got an interesting phone call from the employer (let's say his name is Ed) of a client (let's say his name is Mike).  He started the conversation with the question, "What the heck are you doing to Mike?  He's not the same guy!" Though Mike had a physical transformation and lost a lot of weight, this was not what Ed was referring to.  He was talking about the change of attitude that Mike had.  He mentioned that Mike seemed more confident, less stressed (i.e. less mean as they got in frequent arguments), he was becoming a better leader, was doing a better job, called in sick less, et cetera.  He just went on and on.  Of course, we continued to discuss the benefits of a well-rounded fitness program that extends beyond physical changes.  By the end of the conversation, I was lined up to do a speaking engagement at his office of about 35 employees and he scheduled to start training with me. Through the years, I have had the pleasure of training and advising clients with a diversity of professional careers.  Regardless of the type of profession one belongs, they all share similar benefits as it relates to eating right and exercising.  Knowing that Labor Day is right around the corner, I cannot think of a better time to talk to you about just a few of those benefits as it relates to you and the workplace. #1 Improve Self-Esteem-  If you look in the mirror and you're not too happy with the way you look, you express that "self-image" to everyone else at work.  Studies show that if you are overweight, you tend to be more depressed and less self-confident.  Whereas, those who exercise regularly and reach an optimal, realistic weight are much more confident and happy. #2 Improved Mental Capacity- With as much information and workload you have to deal with today, it is important to keep your mind clear and sharp.  If you want to exercise your mind better, you must exercise the body.  This will lead to greater productivity. #3 Less Stress-  The pressures of work can take its toll on the mind and body.  In their article "The Making of a Corporate Athlete" (Harvard Business Review), Jim Loehr and Tony Swartz state, "emotional and mental recovery can only be achieved by incorporating the elements of weight lifting, cardiovascular exercise, eating right, and getting plenty of rest."  As experts in worker productivity, they have found that those engaged in exercise programs work fewer hours, yet get more done. There is no question that a proper diet and exercise program makes you more productive, less sick (decreased absenteeism), and more confident.  Sadly, many people use the excuse that they have "no time for exercise," because of their work schedule.  However, by simply doing the opposite, you can actually get more done. provided by: Kelly Huggins, A-CPT Exercise Science, B.S. Fitness Together - Fitness/Nutrition Coach

Fitness Transcends into your Work life!

The Working Athlete

A few years ago I got an interesting phone call from the employer (let's say his name is Ed) of a client (let's say his name is Mike).  He started the conversation with the question, "What the heck are you doing to Mike?  He's not the same guy!"

Though Mike had a physical transformation and lost a lot of weight, this was not what Ed was referring to.  He was talking about the change of attitude that Mike had.  He mentioned that Mike seemed more confident, less stressed (i.e. less mean as they got in frequent arguments), he was becoming a better leader, was doing a better job, called in sick less, et cetera.  He just went on and on.  Of course, we continued to discuss the benefits of a well-rounded fitness program that extends beyond physical changes.  By the end of the conversation, I was lined up to do a speaking engagement at his office of about 35 employees and he scheduled to start training with me.

Through the years, I have had the pleasure of training and advising clients with a diversity of professional careers.  Regardless of the type of profession one belongs, they all share similar benefits as it relates to eating right and exercising.  Knowing that Labor Day is right around the corner, I cannot think of a better time to talk to you about just a few of those benefits as it relates to you and the workplace.

#1 Improve Self-Esteem-  If you look in the mirror and you're not too happy with the way you look, you express that "self-image" to everyone else at work.  Studies show that if you are overweight, you tend to be more depressed and less self-confident.  Whereas, those who exercise regularly and reach an optimal, realistic weight are much more confident and happy.

#2 Improved Mental Capacity- With as much information and workload you have to deal with today, it is important to keep your mind clear and sharp.  If you want to exercise your mind better, you must exercise the body.  This will lead to greater productivity.

#3 Less Stress-  The pressures of work can take its toll on the mind and body.  In their article "The Making of a Corporate Athlete" (Harvard Business Review), Jim Loehr and Tony Swartz state, "emotional and mental recovery can only be achieved by incorporating the elements of weight lifting, cardiovascular exercise, eating right, and getting plenty of rest."  As experts in worker productivity, they have found that those engaged in exercise programs work fewer hours, yet get more done.

There is no question that a proper diet and exercise program makes you more productive, less sick (decreased absenteeism), and more confident.  Sadly, many people use the excuse that they have "no time for exercise," because of their work schedule.  However, by simply doing the opposite, you can actually get more done.

written by
Kelly Huggins, A-CPT
Exercise Science, B.S.

Would you like Kelly to come speak at your office about how Fitness Perfects Success and/or Common Weight Loss and Fitness Myths?  


E-mail him at kellyhuggins@fitnesstogether.com.  (Kelly's recent CNN video) 


Read testimonial below:

"Thank you so much for taking your time to come to ING and speak to our employees about weight loss and fitness myths.  The interest and turnout for this session was much higher than other wellness and health management topics we have hosted.  Our employees said they really enjoyed it and they told us they learned new concepts about fitness and weight management that were very impactful.  Your presentation and team were very engaging and we look forward to having you back to share other topics of interest."

Kim Shattuck 
Head of Benefits 
ING Americas 

Exercise: Medicine for the Mind and Body

As the dog days of summer slowly fade from the horizon, to-do lists become longer with the craziness of back to school schedules, days become shorter with less sunlight brightening our days, and our carefree summer moods can quickly sour if we aren’t careful. Incorporating a consistent fitness routine into your end-of-summer schedule can help keep a pep in your step and a smile on your face during the summer/fall transition period. 

Studies show that exercise is just what the doctor ordered for living a happy and healthy life anytime of the year, but especially when life has you running in many different directions. A healthy and fit lifestyle that includes daily exercise can help keep you focused, mentally and physically aligned, and in good spirits year round. Fitness can lead to overall happiness by offering the following life balancing and enhancing  characteristics.

• Setting Goals: The cornerstone of a sound fitness routine includes setting goals that lead to positive lifestyle results. Whether your goals include losing weight, training for an endurance event, bench pressing a certain amount of weight or reducing inches around your waistline, setting fitness goals creates a structured environment of clear expectations that can lead to happy and healthy outcomes.

• Pushing Through Rough Times: One of the important lessons that a consistent workout routine can teach you is that most days will produce great workouts, but a few days every once in awhile will lead to less than desirable workouts. Even so, a rough workout (feeling tired, sore, poor mood) is better than no workout at all. Finishing a less than desired workout can still lead to a happy ending – feeling a sense of accomplishment and appreciating the effort exerted to lead an active lifestyle. Exercise teaches us to turn a negative into a positive by pushing through the rough times to make way for good times and great workouts when you feel on top of the world.

• Releasing Mental and Physical Tension: Stress, responsibilities, work and family commitments, and over-scheduling are common conditions that can exist in our every day lives. Exercise can be a healthy outlet to blow off steam and turn these often negative elements in our lives into more manageable and happy situations. In fact, several lines of research suggest that exercise increases brain serotonin function in the human brain, which is believed to contribute to feelings of well-being and happiness. Specifically, research has indicated that patients diagnosed with depression have realized positive effects after they increased their physical activity.¹

• Celebrating Your Successes: Too many times in our busy lives we forget to stop and take the time to celebrate our successes. A fitness routine based around specific goals naturally leads to accomplishments that are worthy of a celebration. So whether you finish your first 5k race, break a personal best record or complete a group workout with friends three times in one week, have fun, be happy about your accomplishments and enjoy your successes. Isn’t that what motivates us to keep going in the first place?

If you find yourself feeling down during the summer/fall transition this year, take a dose of consistent exercise to lift your spirits and keep your body moving in a healthy direction. The professionals at Fitness Together are here to help you get back on track to working out regularly or to enhance your existing workout routine so you can realize healthy and happy results for both your mind and body. Give our studio a call today to energize your exercise routine and support a happy lifestyle.

provided by:

Kelly Huggins

Exercise Science, B.S.

¹J Psychiatry Neurosci. 2007 November; 32(6): 394–399.