If you have spent any time at the gym recently, you have probably heard some chatter about heart rate monitors. You’ve probably even asked yourself, “What is all the hype about and are these little devices really worth it?” Let’s take a closer look at 5 reasons why you should consider getting in the zone…
-Every Workout Counts
Have you ever left the gym wondering if your workout was effective? Some days you nearly crawl out the door with hopes of making it home alive, while other days leave you feeling like you might have played it just a little too safe. Well, there will be no room for questions if you start wearing a tracker! Using a heart rate monitor gives you the opportunity to find and maintain an exercise intensity that will help you reach your goals. According to the CDC, you should engage in moderate intensity exercise (50-70%) for at least 150 mins per week, high intensity exercise (70-85%) for at least 75 minutes per week, or a combination of the two. Wearing a monitor is one easy way to see if your heart rate is within the appropriate ranges to meet your goals. You can see how much time is spent in each zone and how many calories are being burned. That means you can spend less time in the “was that really worth it” zone and more time in the “I absolutely crushed that workout” zone.
Although it feels great to have a killer workout at the gym, our bodies were created with the need for rest and recovery as well. You do not necessarily have to spend the day vegged out on the couch watching Netflix, but active recovery can be a part of any good training plan too. Being aware of your workout intensity allows you to reign it in when needed. It can be hard to see the percentage on the screen and not push a little bit harder, but it is important to be able to work out and not go overboard when necessary. The recipe for success is going to include intense workouts, active recovery sessions, and rest days! A heart rate monitor can help you differentiate and hold yourself accountable!
-Get to Know Your Heart
The feedback that is given during/after a workout can help improve your overall health.
Wearing a monitor during class allows you to see exactly how your heart is responding to exercise. Maybe you find that you heart is hanging out in zones that seem too high compared to your relative effort, or maybe your heart rate is not recovering as quickly as you think it should be? In either case, awareness is power. Wearing a tracker gives you access to information that you can share with your doctor to keep that ticker healthy!
The trainers at T&J absolutely love to get you pumped up and ready for a good workout, but there are days in which you are the only one who can talk yourself into giving that extra effort. You have goals to reach right? Then take a look up at that screen and decide if you are one step closer to reaching those goals or if you need to kick it up a notch!
-Track Your Progress
Could you imagine taking a test and never finding out your results? What if every test was like that? You take the test, but you don’t know if you have learned anything or made any improvements! That’s kind of silly, but the same thing can be said about working out. You bust your butt day after day in the gym but aren’t taking the steps to measure your progress. You can track your weight, how many plates you are putting on the bar, and the general feel of your clothes, but what about your internal health? Wearing a heart rate monitor gives you the chance to obtain the data from each workout and compare it with previous ones, ensuring that you are on the right track. More calories burned? More time spent in recovery zones? You won’t know unless you have the data!
Heart rate monitors are not absolutely necessary for a great workout, but they are an awesome tool in helping you achieve what you have set out to conquer. As always, we want to help you reach your goals here at T&J. Stop by the front desk and check out our heart rate monitors, or bring yours in to see if it is compatible!
Well, it’s almost that time of year again. Nope, not the holiday season; we’re talking about Resolution Season! Gyms, exercise studios, and health food stores brace themselves for the influx of those whose New Year’s resolutions bring them through the doors, hoping to find better health. And what does that mean for you? Suddenly (but expectedly), come the first week of January, it’s harder to find a parking space, perhaps harder to schedule sessions with your trainer, and harder to get the needed elbow room for your workouts.
If you find yourself in the category of those hoping to get your exercise motivation rekindled after the start of 2017, good for you. Making a positive choice for your health is always a worthwhile endeavor. However, we’d like to encourage you to get started NOW, rather than wait until January.
As always, we’re here for you at T&J No Limit Fitness to help you with those fitness resolutions and make sure that you achieve each and every one of them!
Propello Life is a great local business and supporter of T&J! You can find their great products in our gym and online. Propello Life is dedicated to inspire, educate and fuel active lives. Non-gmo Whey Proteins, Rejuvenating Aminos and Pre-Workouts.
This weeks T&J In The Community comes with T&J member Zachary Swisher. Check out Attorney Zach as he talks more about what he does to help others who get themselves into a legal pickle. With his new office located in old Powell, legal advice is only a short drive away!
The holidays are typically a time of unhealthy eating, family gatherings, work parties, beverage consumption and weight gain! The time between Thanksgiving and New Years is always difficult…
BEWARE, “The Food Pusher!”
They can single handedly sabotage your healthy routine this year. This person can range from an innocent loved one to someone who, without a doubt, is trying to sabotage you!
When dealing with a “food pusher” honesty is always the best policy. Friends and family should respect the extra effort you put in at the gym, and the dedication you have to staying on track with your healthy eating plan! It never hurts to say; “No thank you, I have really made a healthy change with my eating this past year and I feel great about it!” Still, here are some typical situations you may find yourself in throughout the holidays with a “food pusher” and how to handle them:
“It’s my special dish, you have to try it!”
“I will in a bit”. - Stalling works! The odds are the person tempting you will forget about it and move on.
“Try some of these brownies, they are delicious!”
“I did try them – they are awesome!” –We don’t want to encourage lying, but it probably IS a delicious dish!
“Looks like someone is obsessed with dieting!”
“I wouldn’t say obsessed, but I am more conscious about what I am eating.” -Being more aware of unhealthy food choices is never a bad thing!
“If you don’t try my dish, I am going to force you to eat it!”
“I am sorry, I just don’t like ________”. -This could be hard because this is a pretty forceful push and lying about something you don’t like could get you in trouble – so proceed with caution!
“You need some meat on your bones!”
“Trust me, I am in no way going to waste away!” -This could happen if people are really noticing your good results and may be struggling with their own personal desire to improve their lifestyle.
“One bite isn’t going to kill you!”
“Once you start you can’t stop! I am sure it is so good I won’t be able to stop eating it!” -This is true! Most people can’t just eat one bite of their most favorite items!
“Have another drink!”
“I have to drive.” -Offering to drive can force you to limit the amount of alcoholic beverages consumed – hence; reducing many calories!
Listen, it’s ok to indulge a little during the holiday season… Just be smart about it this time around and always remember, Nothing tastes as good as healthy feels! Well, except for maybe Grandma’s homemade stuffing, candied yams, and Christmas cookies… But only one bite this year! 😉
If you need help with healthier food options, recipes, and staying on track with your healthy routine throughout the holidays, T&J No Limit Fitness is here to help! Please don’t hesitate to contact us with any questions you may have.
We are visiting Mom & Pop's Dollar Plus and owner Eddie Bracconeri today for T&J in the Community. Gotta love supporting our local Powell businesses! Be sure to check out the store for pretty much anything you can think of!
We’re back with T&J In The Community! Today we stopped in to talk to Ron Held with Hold More Self-Storage. Great guy and great local business! Take a look!
It’s that time of year again! Vacations are over, the kids have been back in school for a month now, your schedule is out of whack, the leaves are starting to change, it’s starting to cool down outside (so we thought, but soon enough!), and you’re left wondering, yet again, what happened to that consistent workout routine that your swore to keep up with through the summer and STILL haven’t found?
Don’t worry, it’s happened to all of us at one point or another, but don’t let the excuses hold you back! Here are some tips for not “FALLING” off track after summer:
1) Don’t hesitate!- We all know the procrastinator’s mantra: “I’ll do it tomorrow.” It’s so easy to put exercise and your diet off until it fits in your schedule. So make your schedule fit your nutrition and exercise routine! Literally, it should take only 3% of your week to exercise and plan your nutrition well enough to see results. So, plan a clean meal, get out and go for a jog, do a quick exercise circuit, NOW. Don’t wait until tomorrow!
2) Set goals- Take some time to set some realistic and attainable goals, write them down, and read them every day! Then think about “why” you want to achieve those goals you just set. Hold yourself accountable and be mindful of not just the numbers you want to hit, but the real reason you set them. Goals will keep you on track while aspirations will keep you motivated!
3) Find a “Workout Buddy”- If you find that you have a hard time holding yourself accountable and staying on track, find a buddy to share goals with and workout with you on a consistent basis. Not only will you stick to your routine better (I mean, no one wants to cancel on a friend…), but you’ll have much more fun working out. That’s one of the keys to sticking to a routine; find something you enjoy doing!
4) Get some new gear- nothing gets you motivated like buying some new toys and wanting to use them ASAP! It could be some new shoes, a new outfit, a fitness gadget, or even a healthy supplement. Whatever floats your boat and is within your budget. Just make sure it’s something that will get you excited to exercise!
5) Ask for help- as I said before, everyone has fallen off track at one time or another. There is no shame in accepting that and asking for someone to help you out. Whether it be your family, your workout buddy, or a gym/trainer, find someone that wants to help you succeed and reach those goals that you set for yourself.
Hopefully these tips will help get you back on track with your fitness routine and keep you from that dreaded “FALL” after the summer!
As always, we’re here to help at T&J No Limit Fitness, if you have any questions about anything wellness related. We’re tirelessly motivated to get you “RESULTS, Because We Care!”
T&J No Limit Fitness is partnering with Lululemon to raise money for The Ohio Health Foundation, supporting Breast Cancer Patient Assistance!
Everyone, in one way or another, has been touched by breast cancer at some point in their lives. We want to do our part in creating awareness and showing support for survivors and those who have lost loved ones to this terrible disease.
The week of October 15-21 will be PINK WEEK! T&J will be sporting pink ALL WEEK LONG and we hope everyone participates in our daily “Pink Gear Challenge," checks out our random trainer choice workouts, and shows up for our Pink Blowout Event on Saturday, October 21, where we’ll have a 75 minute workout to raise money for The Ohio Health Foundation!
Keep up on our Facebook for more information as we get closer to “PINK WEEK”
Now that school has started, keeping the whole family active can be tricky. Long days spent in the classroom or in the office makes coming home and exercising SUPER unappealing. But there are definitely ways to sneak in physical activity into your daily routine, all while promoting a happy, healthy home.
A great way to keep the family active is to add little bits of exercise to chores or daily activities. For example, does your family have a favorite restaurant or ice cream shop that you frequent that's close to home? Try biking there instead of driving. Is the grocery store within walking distance? Grab the family and enjoy a walk to get those groceries!
Are your kids interested in sports or dance? Sign them up for an extracurricular activity! Soccer, baseball, basketball, dance lessons, etc. The possibilities are endless! You can engage the whole family in some physical activity by setting aside time for some family practice for your son who is in basketball or baseball, or your daughter who is doing jazz, or playing softball.
Another great way is to designate an hour or two after the kids come home from school to be DIGITAL-FREE. Put away all cell phones, computers and tablets and just be together as a family. Decide on an activity to do together like tag in the back yard, a kids vs adults basketball game , walking, biking, anything to get your family moving!
Whether your kids are single digit age, or well into their teen years, kids are always going to learn behaviors from their parents. So set a good example! If you want your kids to be active and fit, you have to do the same. Let them see you put on your workout gear and head to T&J for a class. Let them watch you go for a run, or do you yoga in the living room. If your kids see that exercising is important to you and a part of your daily routine, it will be easier for it to become a part of theirs too.
This brings me to my last point: sign up for the family plan at T&J! If you're kids and significant other aren't already members at the gym, sign them up! We have lots of classes that your kids will love, like kickboxing. We also have passionate, dedicated trainers that work with kids all the time, whether it be through personal training or adolescent-focused boot camps. Or you can simply come in and workout as a family! Whatever it may be, T&J can definitely help to get your family fit and healthy throughout the school year.
As always, thanks for reading!