Why Fitness is Important

In today’s fast-paced world, finding time for fitness can seem challenging, but the benefits it offers make it an indispensable part of a healthy lifestyle. Engaging in regular physical activity is not only essential for maintaining a healthy weight but also plays a critical role in enhancing various aspects of overall health. From cardiovascular improvements to muscle growth and injury prevention, fitness provides a comprehensive range of advantages that contribute to a stronger, more resilient body. Let’s explore how incorporating regular exercise into your routine can positively impact your health in several key areas.

Lowering Blood Pressure

One of the key benefits of regular exercise is its ability to lower blood pressure. Engaging in physical activity strengthens the heart, enabling it to pump blood more efficiently and reducing the strain on arteries. This improvement in cardiovascular function is complemented by increased elasticity of blood vessels, which lowers resistance and stabilizes blood pressure levels. Exercise also aids in weight management, reduces stress by lowering cortisol levels and boosting mood-enhancing endorphins, and enhances insulin sensitivity, further supporting healthy blood pressure. Additionally, it promotes the production of nitric oxide, which relaxes blood vessels and improves circulation.

Burning Fat

Beyond cardiovascular benefits, fitness is crucial for burning fat. Physical activity ramps up the body’s energy expenditure and metabolic rate, leading to the burning of stored fat for fuel. Activities such as cardio, strength training, and high-intensity interval training boost metabolism and promote the afterburn effect, where the body continues to burn calories post-exercise. Building muscle through strength training also increases resting metabolic rate, as muscle tissue requires more energy to maintain than fat, contributing to more effective fat loss and long-term weight management.

Gaining Muscle

Muscle gain is another significant benefit of regular exercise. Targeted resistance and strength training create micro-tears in muscle fibers, which the body repairs by rebuilding these fibers thicker and stronger. This process not only increases muscle mass but also enhances overall strength and physical performance. Strength training further supports a higher metabolic rate, ensuring adequate nutrient and energy supply to muscles for optimal growth. Consistent fitness routines, combined with proper nutrition and rest, are essential for muscle development and achieving a well-defined physique.

Improving Stability and Injury Prevention

Moreover, fitness enhances stability and helps prevent injuries. Core-strengthening exercises, such as planks and bridges, build the muscles around the abdomen, lower back, and pelvis, essential for maintaining stability and proper posture. Balance exercises and functional movements train the body to engage stabilizing muscles, improving coordination and proprioception. This increased awareness and control reduces the risk of falls and injuries, making daily activities and physical tasks more manageable and safe. By incorporating strength, balance, and coordination exercises into your routine, you lay a solid foundation for overall stability and injury prevention.

In summary, fitness is integral to maintaining a healthy blood pressure, burning fat, gaining muscle, and improving stability, all of which contribute to a more vibrant and resilient lifestyle.

Click here to get started on your fitness journey today!

Story of the neon shoes

Story of the neon shoes

A picture that took 4 months to capture.

So, here’s a funny story. As you can see, me and a couple clients have some really bright shoes. Would you believe me if I told you it took 4 months to take this picture? Let me explain…

So my client to the right of me, Karan… walked in one day to train and he was wearing bright neon orange Adidas shoes. Me and the client to the left of me, a client of one of the other trainers, his name is Roger… commented on how bright Karan’s shoes were.

I stated that I have bright yellow and orange Hoka running shoes that I only wear to run that I can wear to match him the next time he comes in. Roger said he also has a pair of neon yellow Brookes running shoes he could wear to match. We made a deal to wear them the following week… same day, same time.

The next week came around and Karan wore his bright orange Adidas like he said he would, I wore my bright yellow and orange Hokas like I said I would, Roger on the other hand… forgot his neon yellow Brookes. We were jokingly upset, but we see eachother every week so we planned to wear them again the following week.

Now this had been going on for a couple weeks. Things kept getting in the way, whether it be someone rescheduling their personal training session or someone forgot their shoes. So we all made another pact to wear the shoes the following week.

The next week I remembered while going to bed that I have to wear my bright yellow and orange Hokas the next day to work. On my drive into work I realized I wasn’t wearing my Hokas and hoped that maybe someone else had forgotten as well. But when I walked into work both Roger and Karan were wearing their neon running shoes. I had explained how I thought about it the night before and only realized when I was in my car on the way to work that I had forgotten my shoes. So from this point forward I never forgot my shoes again.

I then went to Argentina to visit my fiance and her family for a month. So that was another month of not wearing my bright yellow and orange Hokas to work.

When I got back Karan and I both wore our Hokas but I was informed by Rogers trainer that Roger was sick, so he called out. The following week Roger said he misplaced his shoes and me and Karan said we would keep wearing the shoes until we all lined up.

Present day:

Earlier this week when I walked into work wearing my bright yellow and orange Hokas I saw Roger wearing his neon yellow Brookes. Karan wasn’t there yet but I prayed that he would be wearing his bright orange Adidas. I don’t think Karan missed a week, so I was pretty confident he would be wearing his shoes… 

Karan walked in and…

HE WAS WEARING HIS SHOES!

We were so excited we had to take a picture of the rare occurrence.

And that is what you can see in the picture above.

How I developed my fitness program

Hey everyone! I haven't posted a blog in a while so I figured I’d update everyone on what’s been going on at Fitness By Design!

I’ve been busier than I’ve ever been for the past couple years and it’s all thanks to my amazing clients!

Through this 2-3 years I’ve developed a new program that has essentially streamlined clients muscle strengthening and weight loss.

Working with 100’s of clients has led me to find valuable consistencies. These consistencies helped me design my most efficient program to date!

I really look forward to helping more clients with this program (which can be tailored to individuals needs).

Also, if you have questions or are interested in starting your fitness journey, please feel free to contact me through my Contact Page

Thank you to all my clients!

Dieting on a budget

It’s a common misconception that eating healthy is expensive.

People blame their weight gain on cost and on not knowing what to eat.

They end up buying fast food or frozen dinners thinking it’s the cheapest option.

People will pay 5 dollars a day on coffee and let’s just say 5 dollars on lunch and dinner.

That’s $15 a day.

Or $105 a week.

What they don’t realize is that if they went to the store and bought,

Eggs, oatmeal, and milk for breakfast

And Chicken, rice, and broccoli for lunch and dinner, maybe switch the meat and vegetable every week.

They wouldn't be spending more than $40 a week.

And they would lose weight and feel healthier.

And if they meal prep for the whole week they could save yourself a couple hours a day when they’d usually be cooking.

Alright guys! I hope this information helped. If it did, please leave a LIKE and SHARE it to your page so your friends and family can save money while eating healthy!

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Why Fitness By Design over a corporate gym?

Why Fitness By Design over a corporate gym?

When most people realize they need to workout, they usually go to a corporate gym and get a $20 a month membership

They feel great about taking this step, but soon realize these types of gyms are packed with people and there is no equipment to use.

Then they will go on the only cardio machine open and walk for an hour.

They will do this for a month and then stop because they don’t see the results they want.

At Fitness By Design Personal Training you will have a personally designed program and me as a personal trainer to walk you through the exercises.

You will always have the proper equipment to use for whatever we’re working on that day.

So that same hour/month waisted at a corporate gym. Can be a life changing experience with Fitness by Design Personal Training.

I hope this information helped! If it did, please leave a LIKE and SHARE it to your page so your friends and family can see the benefits of Fitness By Design Personal training over a corporate gym! :)

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Patience

Patience is a big part of working out.

It’s so common for people to start a workout routine super motivated.

And then quit a week or month later.

They quit because they see little to no results.

They are discouraged because they think that, if they haven’t reached their goal after a week or month of going to the gym, then they might as well give up.

But it takes time and patience.

Say you put on weight at some point in your life.

It may have taken 2 years to put on the weight. Or maybe even 6 months.

You can’t expect 1 month of exercise to reverse 2 years of weight gain.

So the initial workout spark might be there.

But you have to stay patient and continue working towards your health and fitness goals if you want to succeed.

Alright guys hope the information helped, if it did, please leave a LIKE and SHARE it to your page so your friends and family can remember to stay patient while they work towards their health and fitness goals! :)

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No time to workout?

No time to workout?

People claim they don’t have any time to workout.

They get up with just enough time to make it to there 9-5 job and then they go home eat dinner and then watch their favorite show for the rest of the night.

Then comes friday, they go out with there friends, sleep in saturday and then do the same saturday night and sunday morning.

Eventually 5-10 years pass of doing the same thing and they slowly start to gain weight, and they’re tired all the time.

Which could have all been avoided if they made health and fitness a part of their daily routine!

So for those people who say they don’t have time here’s what you can do.

Instead of waking up at 8am to get ready for 9am, wake up at 5am.

Eat some breakfast, drink some coffee, and get to the gym for an hour before work.

Don’t want to get up early? When you get out of work at 5pm eat a quick snack, head to the gym and get an hour workout in.

If you’re feeling extra daring, do a 30min workout during your lunch break at work.

Even if you sacrifice 2 days during the work week and get up early or go after work, You can workout 2 more times over the weekend and that’s 4 days a week.

Now if you don’t know how to efficiently workout in an hour, hire a personal trainer to motivate you and to make sure you’re staying committed and going to the gym.

Even if you hire a trainer for a couple months, you can learn and adopt fitness into your weekly routine.

I hope this information helped, if it did please LIKE this post and SHARE it to your page so your friends and family realize they do have enough time to go to the gym! :)

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Why fitness is important!

Some people assume that working out and going to the gym is only for people who are trying to look good, play sports, or be a bodybuilder.

Obviously this is how you can achieve these types of things.

But in reality, it’s also for people who want to live a long, healthy life.

And if we’re making assumptions, I’d assume you’re a person who’d like to live a long, healthy life.

While in your 20s and 30’s you may be thinking: “Well, I look and feel decent” and that you can just maintain this.

And, I know it may be disappointing to hear this, but as we age our metabolism slows down, our muscles become weaker, and our bone density starts to decrease.

This can lead to weight gain and all the diseases that come from obesity.

Weaker muscles will eventually make it harder to lift simple objects, balance and walk.

And, if you’re having trouble balancing and walking, you may fall on your hip, which if you haven’t been building bone density could break.

I realize this may be years away for some people, in their 20’s and 30’s, or it may be an issue right now.

But if you don’t start investing some amount of time building up your body through fitness it will more than likely become a problem or get worse in the future.

I hope you enjoyed this information. If you felt that it helped go ahead and give it a like and share it to your page so your friends and family can be motivated to live a long and healthy life as well :)

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