Fat To Fit Total Body Workout: Kettlebell Workout

Fleet Feet

As Promised By The Fat To Fit Radio Show...

COMING SOON TO MOBILE IN THE PINEBROOK SHOPPING CENTER!

Fleet Feet Sports Mobile is coming soon! They are projecting to be open by mid May- early June and we will be located at the Pinebrook shopping center, right between Whole Foods and Petsmart.

Fleet Feet is dedicated to helping Greater Mobile Bay get to its feet. At the new store, you'll find a welcoming environment where anyone receives unparalleled service and support from our expert staff. The owners, Marjorie & Micaiah Rockwell, love the Mobile Area and are excited to help Mobile be healthier and more active. Fleet Feet's main goal is to educate and help the community reach their goals. They do not want to just be another store. They want to be an intrinsic part of our community, and help change people’s life. They also want to share their passion to be healthy and help others.

The staff will be trained in lower leg and foot biomechanics and specializing in proper shoe fit and gait analysis. They will carry the top brands of athletic footwear and have a wide assortment of athletic apparel, sports bras, and products to help you achieve your fitness goals.

Whether you walk, run, or simply need a good pair of shoes, their expert staff will work with you to evaluate your feet’s gait and natural biomechanics to help select a shoe that offers the best fit and function for you. They are committed to providing runners, walkers, fitness enthusiasts, but also workers OR SIMPLY ANYONE who needs their help with shoes, inserts and/or anything ones may need.

Fleet Feet Sports Mobile is about living a healthy and active lifestyle. Fleet Feet will also offer Fit Plus Wear in their new store.

We had the pleasure of having Majorie Rockwell the owner of the new Fleet Feet in Mobile on the Fat To Fit Radio Show. Thanks for coming on Marjorie!

Fat To Fit Radio was also on The Uncle Henry Show too. We had a blast as always!

The Tough Mudder & The Commodity of Boot Camp

As Promised By The Fat To Fit Radio Show...

The Tough Mudder & The Commodity of Boot Camp 

Tough Mudder Gulf Coast is quickly approaching on March 7th. Tough Mudder is a team-oriented 10-12 mile (18-20 km) obstacle course designed to test physical strength and mental grit. Tough Mudder puts camaraderie over finisher rankings and is not a timed race but a team challenge that allows participants to experience exhilarating, yet safe, world-class obstacles they won't find anywhere else. If you are looking for a challenge this event is definitely it. To learn more click here: https://toughmudder.com/events/2015-gulf-coast



Boot Camp can help prepare you for events such as the Tough Mudder. Fitness boot camps offer an opportunity to build your strength and endurance. Boot Camp is intervals between running and weight training. It's an intense workout that leaves you breathless, but with toned abs and chiseled legs. Bootcamp challenges every muscle in your body and with little rest in between each set; you're bound to feel the burn and intensity. By constantly moving for an hour, your body has no time to rest, therefore your burning hundreds of calories, even when you stop. It's a way to challenge your body and mind into doing a workout, which leaves no prisoners. It's for the strong, the weak, the fit, and the not so fit. There is no discrimination, as long as you have the will to finish what you started. Getting through a challenging workout like Boot Camp builds confidence and self esteem. Boot camp offers a varied challenging workout that will leave you drenched in sweat exhausted and feeling accomplished at the end. 

Our Special Guest and Bodies By Cindy Health & Fitness Centers Trainer of the Month this week on The Fat To Fit Radio Show is Pamela Kupersmith! Thanks for joining us this week Pam!

Brain Power Benefits from Yoga & Meditation

As promised by the Fat To Fit Radio Show...

Brain Power Benefits from Yoga & Meditation

          Yoga and meditation are both known for mindful teaching techniques of calming and relaxation. New research has found that not only can these calm you they can also greater influence your computer skills. A new study by the University of Minnesota researched the patterns of two groups. The study groups consisted of 12 people who practiced regularly yoga and meditation and 24 people who had little or no yoga and meditation experience. The study focused on the participants brain activity during their movement with the computer cursor across the computer screen. The results showed those who did yoga and meditation regularly learned three times faster than those who had little or no experience with either. Results also showed they were twice as likely to finish the task after 30 trials compared to the group with little or no experience. Studying the brain side can work as a valuable tool for reducing obstacles for brain-computer interface success in early stages. Researchers are confident the findings by the new study will help doctors assist physically disabled and paralyzed individuals who rely on their mental muscle to operate devices. The goal is to help those who are paralyzed or have brain diseases regain their independence with mobility.

"Yoga, meditation give brain power a boost: study." Fox News, 25 September 2014. Web.

Eight Tips for Running with Diabetes

As promised by the Fat To Fit Radio Show...

Tips for Running with Diabetes

"Walk like you have three men behind you." -Oscar de la Renta

1. Check with your Doctor first. People with diabetes should always check with their healthcare providers before deciding to become more physically active beyond walking. Good health is primary and you want to make sure that you are not at risk for cardiovascular, orthopedic, or other problems.


2. Walk First Then Run. Start by walking and build into running. Walk purposely for about a half an hour then combine walking and jogging, and steadily increase the jogging.


3. Footwear is important. Buy shoes that fit well and are appropriate for running. Talk with an expert and do your research before buying a good pair of shoes.


4. Dress Accordingly. Always wear a reflective vest if you are walking or running at night. The best way to dress while walking or running is in layers. A good way to help with perspiration is to wear absorbent materials close to the skin and wear an outer layer to help protect you from the wind and other elements.


5. Find a good Support Person/Workout Partner. Join a community running group to meet people with the same interest. Invite a friend, neighbor, or colleague and go for walks or jogs during your lunch break. If running a marathon is something that interests you plan to do it with someone who has the experience and has done it before.

6. Set a Goal. Plan a head and set goals for yourself. No matter how big or small for example a five-kilometer road race for charity.


7. Managing your Diabetes. Stay on top of measuring your blood sugar before and after the activity (and during it, if needed). Pack a head a juice, a sports drink, a piece of fruit, or glucose tablets. Keep up with a training log that records your miles and your glucose readings.


8. Listening to your body's needs. Starting slow, being consistent, and managing your diabetes are the best way to see progress with your health and fitness.

Top 10 Fitness Tips!

As promised by the Fat To Fit Radio Show...

                                         

Cindy's Top 10 Fitness Tips

 1. Decide to make a lifestyle change- Do not look for a quick fix, when becoming healthier it needs to be a slow progression that is implemented into your daily routine for long term results.

2. Find something or someone to be accountable to- If you are having trouble reaching your fitness goals and cannot seem to find the motivation to get back on track then you need to find a program that gives you the reason to eat better and get moving. This accountability can come from a gym membership, a personal trainer, or a group fitness program such as an outdoor boot camp.

 3. Start Reading Labels- First you need to learn all you can about the right nutrition, there is an abundance of information online and in magazines. Learn how many calories you need to consume and start reading labels. Check the ingredients list and serving sizes. Portion control is everything!

 4. Buy A Scale- This is my biggest weight loss tool- Most people who battle their weight find stepping onto a scale frightening, but the scale is your FRIEND! I tell my clients to weigh first thing every morning. It is the tool to keep you on track. When you have had too much sodium in your diet, your weight will fluctuate a few pounds. Too much sodium is a culprit and can sabotage your weight loss goals by making you retain fluid.

5. Change your mental attitude- When you start giving your body a make-over by incorporating a change in diet and exercise, you also have to change your mind set. People with weight issues must change their perception of food. You must think of FOOD AS FUEL, only eat to feed the body the nutrients and vitamins it needs. I struggled with my weight for many years because of my addiction to food, therefore I had to change my way of thinking.

 6. Be Strong- There are going to be enablers around you 24/7 trying to wreck your healthy eating habits and your workouts! "Just take a bite, it won't hurt you!" YES IT WILL! or "Skip a workout and lets go grab dinner." THERE WILL ALWAYS BE DINNER AFTER A WORKOUT! Holiday times are the worse, misery loves company and if everyone is eating bad foods and feeling guilty they want you to do the same. You have to refrain and have self-control to make the right choices during these times.

 7. Set realistic goals- You did not put the weight on overnight, so don't expect it to come off overnight! Slow and steady wins the race. Make small goals every week and work hard to achieve them.

 8. Journal- There are many online nutrition journals where you can log your food daily or simply take a notebook and keep a daily log. There are even apps on the smart phones for your convenience now. I think you make better choices when you actually write down everything you eat and drink. I feel most people don't realize how quickly the calories add up. This helps you become more aware of what you are putting into your mouth.

9. Get moving- You have to have a good exercise program that is going to keep your heart rate elevated the duration of your workout!  My workouts consist 30-45 minutes a day 6-7 times a week of cardio and exercises that consist of using my own body weight or up to 5 lbs dumbbells. With having rheumatoid arthritis, the cardio helps keep my joints nice and loose through the day and the light weight exercise keep my bones strong and helps with building muscle tone.

 10. Attitude!- If you don't have this one down, you will not reach  any goal that you set for yourself! Your attitude will MAKE OR BREAK YOU! A positive attitude will take you further than you can imagine!

 Put a SMILE on your face, clean out the pantry, lace up those shoes, and GET MOVING!