Keep Calm & Shake Fitness

Keep Calm And Shake Fitness

It May Take Weeks To See Results…..So Stick With It!!

It Takes (4) Weeks for YOU to see your body changing.

It Takes (8) Weeks for Friends and Family &

It Takes (12) Weeks For the Rest of The World

So Stick With It!!

7 Great Tips To Kick Start Your Metabolism

 

Eat breakfast – Breakfast eaters lose more weight than those who choose to skip breakfast. Your metabolism slows while you sleep, and will not rev back up again until you eat — breakfast jump-starts your metabolism..

Get enough sleep – Lack of sleep can lower your metabolism. When you are exhausted, your body lacks the energy to do its normal day-to-day functions, which include burning calories.

Eat enough calories – Drastically reducing calories from your diet can cause your resting metabolic rate to decrease. Your body will accommodate to the lack of calories by slowing down.

Consume small meals throughout the day – Eating five to six smaller meals rather than three larger meals will keep your metabolism at a steady rate — keeping you from getting too hungry causing you to overeat.

Increase consumption of super foods: Research has shown that certain foods and spices may have a roll in raising your metabolism. Some examples are high antioxidant foods like fruits and vegetables, green tea, peppers, garlic and even coffee.

Increase your daily cardiovascular activities: Obviously being more active requires more energy and therefore your body burns more calories as compared to a sedentary life.

Add intervals – Adding bursts of high-intensity to your workout is a great way to boost metabolism Studies have shown that people who added interval training lost twice as much weight as those who did not.

At Shake we want to see you succeed in your 2012 health, wellness & fitness goals.  Look for more great tips and opportunities to whip your body into you amazing shape!

Tips provide by NASM Elite Fitness Trainers & Shake Fitness

One Workout Away!

You’re only one workout away from a good mood!  It’s fairly common knowledge that exercise has incredibly positive effects on the body, but exercise can also improve mental health.

It takes only 10 to 30 minutes into cardiovascular exercise or strength training to release endorphins, which helps to reduce stress, and relieve symptoms relating to anxiety, depression, tension, fatigue and anger, while also improving vigor & self-esteem. The release of endorphins also helps to reduce pain (including chronic pain) & enhance the immune system.  Having workout partners or joining a group exercise class gives you the added bonus of socializing with people who share your interests and common weight loss & fitness goals. Continued exercise will also help to delay the effects of aging.  Having a regular workout routine is much like having your very own fountain of youth! After your workouts you experience a sense of euphoria and a higher level  of energy. You will also likely sleep better after a good workout, feel more energetic the next day and find yourself in a better mood.

So come on, what are you waiting for let’s get moving!

January Exercise Resolutions: 10 Recommendations to Help You Succeed

Inevitably the start of a new year has everyone resolving to get fit, improve their health or to lose weight. I love January, because it gives me the opportunity to meet and interact with many wonderful new people, however even with the best intentions, by March many have unfortunately returned to their sedentary or incredibly busy lives. Here are a few recommendations that I give to my clients who want to begin an exercise program and stick with it beyond the typical six to eight week duration.

1)  Visit your doctor and get the OK to exercise: One common reason that people fail to stick with an exercise program is the existence of a major, or even minor health issue that they are usually unaware of, but they quickly become familiar with in their first exercise class. Those living with existing health issues also want to check in with their doctors, to ensure that new symptoms or physiological changes will not interfere with a new exercise program. Everyone can benefit from exercise, but finding the right type of exercise for you and your specific condition is crucial.  You’ll also want to inform your instructor or trainer of your health issues, so they can provide modifications if needed.

2) Select your workout days in advance: You have the motivation, now look at your schedule and select the days that you can commit to exercise. Do not leave it up to chance and let nothing stand in the way of you participating in your daily or weekly workout routine.

3) Figure out what you enjoy doing: Walking, running, yoga, dancing, jumping rope, lifting weights, swimming, bike ridding etc.

4) Do your homework to find the right program for you: Ask friends and family, search the web and check out news articles on the latest trends.  You never now, you might find a hot new fitness program that incorporates something that you truly enjoy. If you do not LOVE  your workout regimen, you are less likely to stick with it.

5) Figure out if you are a gym person or fitness studio person: Come January people often end up in the wrong places. Studio people end up at gyms and gym people end up at studios. Decide before you sign a contract. Try out a few classes, meet a few people and ask for their opinions. Sometime the gym atmosphere can appear to be pretty hardcore, finding yourself surrounded by lots of unfamiliar equipment, with many people who are incredibly dedicated and serious about exercise. This can be a great motivation for some, whereas others might find this somewhat intimidating. Fitness studios are often smaller, consisting of participants who are serious about getting into shape, but who prefer a community like atmosphere where they can also make friends and socialize.  In addition, studios tend to specialize in particular programs or a specific fitness genre, as a result you might get more of what you love. Whereas gyms offer many different types of programs in hopes of appealing to a broader group of people. Gyms typically prefer memberships that require at the very minimum a 1-year commitment, whereas fitness studios allow for more flexibility in payments, by offering class cards.

6) Decide how you will hold yourself accountable: People often make the mistake of thinking by locking themselves into a 1-year contract that this will automatically hold them accountable. Yes, this works for a very small group of people, but for the majority they simply end up making monthly donations to their local fitness facility. What will motivate you to workout?  One idea is to find a small group of individuals who share your workout interests.  Yes, having a single workout partner is great, but what happens if they decide to sleep in or skip a workout day, or several? Having a few individuals that you can count  will keep you motivated, setting you up for success.

7) Have reasonable expectations & set reasonable goals: If you’re going from sitting on the sofa and watching TV after work to jumping into a new workout program, you are less likely to workout 5 to 7 days a week.  Start out with a reasonable goal of perhaps exercising one day a week for 1 month, then adding an additional day by month two and so on.  Weight loss is usually the number one motivating factor for wanting to get into shape, loosing 60 pounds in 60 days is a pretty lofty goal.  A more reasonable goal is loosing 1 to 2 pounds per week, a much healthier approach to weight loss, that you are more likely to keep off.

8) Take a good look at your diet: People often make extreme dietary changes this time of year and unfortunately the more extreme the diet, the less likely you are to stick with it.  Plus, if you are starving yourself, you will not have the energy to workout. Unfortunately, there is no one size fits all eating plan that everyone can follow. You can however make a few small dietary changes that can set you up for success. Rather than eating fewer, larger meals, or adapting to an extreme calorie restricting diet plan. Eat 5 to 6 smaller meals daily. Two of those meals can be fruit or a protein drink and make sure each of your meals are balanced with protein and complex carbohydrates .

9) Drink plenty of water before during and after your exercise program. Dehydration is another reason for a lack of success and failed exercise regimens. If you feel miserable during or after exercise, you are less likely to have the desire to do it again. In one hour of exercise the body can lose approximately a quart or more of water depending on the activity. Be sure to stay hydrated to avoid dizziness, fatigue, nausea and body aches

10) Chart your progress & reward yourself: Take before pictures and make note of your before weight, along with your daily and weekly progress. This will help you to stay motivated, plus you’ll have great moments to refer back to once you’ve achieved your goal. Be sure to also reward yourself weekly, for even the smallest of accomplishments. In addition to having a big reward for yourself when you’ve accomplished the weight loss or workout goals that you’ve set out to achieve.

Here’s to great health and fitness in 2012!

At Shake Dance & Fitness Studio we offer a variety of weekly classes.  Our classes are all multi-level, a mix of beginners, intermediate and advanced dance-fitness participants.  We have many participants with varied schedules, many who attend only one weekly class to others who take up to 5 to 6 classes weekly.  We also offer flexible payment options with no monthly, weekly or yearly commitments.  Visit us online at www.ShakeFitness.com to create an online account to take the first step toward achieving your 2012 health, wellness & fitness goals!

Char Willingham 

Health, Wellness & Fitness Professional & Writer

CEO & Founder of Shake Fitness, Inc

Owner Operater of Shake Dance & Fitness Studio