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Fitness

Nutrition

Wellness

Coach Chris’ Top 8 List for Health and Fitness

Coach Chris’ Top 8 List for Health and Fitness

Decide you are worth it and are going to make time for yourself.   Schedule your exercise like you would any other important appointment.   Anticipate, Plan and Strategize to overcome any likely challenge that has kept your from succeeding in the past....

Get Your Sleep

Get Your Sleep

I hope all of you are having a good Spring and making time for your workouts and fueling your body with delicious meals. If you are not, let us know how we can help. If you are working out hard and frequently, I want to encourage you to make sure you are sleeping 7-8...

Coach Chris Presentation

Coach Chris Presentation

This is from a talk Coach Chris gave to a local BNI meeting in May. He talks about meeting people where they are when they come into the gym, how one size fitness program definitely does not fit all, and how exercise is only part of the equation for reaching optimum...

Get Your Sleep

Get Your Sleep

I hope all of you are having a good Spring and making time for your workouts and fueling your body with delicious meals. If you are not, let us know how we can help. If you are working out hard and frequently, I want to encourage you to make sure you are sleeping 7-8...

You can’t escape the media barrage on the importance of exercise and eating healthier. However, many of us do not have the skills and practices to succeed. At Personally Fit, we do not want you to have to think so much that it is difficult to make long-term changes....

Most people think it is easy for those of us who work in the fitness industry to eat right and exercise regularly. Guess what? We are like everybody else and don’t always feel motivated to exercise or make decent nutrition choices. Three Big Myths of Healthy Living...

It’s strange how many people plan to get into shape but are not able to stick to a plan long enough to succeed and start enjoying the process. But think about it! If you are driving to D.C. and miss a turn, you don’t just quit and come home, do you? Unfortunately,...

We wait for it, search for it and hope for it, but it never comes. You tell yourself I will start exercising when I lose 20lbs or wait for the perfect time to start a diet, a training program a career change. We wait, we wait till later and usually later becomes...

With a dusting of snow and a cold spell, cabin fever can set in. Spring is around the corner but many people have already felt their health and fitness Resolutions slip and the urgency of a bathing suit body hasn’t quite set in! Try to be consistent even if you do not...

This is the second week of March and so many people have given up on their New Years resolution for fitness and weight loss. People always tell me they know what to do and can’t explain why they aren’t doing it. Also, I often get asked “What is the best supplement to...

FEBRUARY 21, 2017 BY PERSONALLY FIT As fitness coaches, we’re all about helping our clients reach the goals they set for themselves. We’re here to support you, encourage you, even push you a bit when necessary. But it’s not always easy to reach the goals you want....

At Personally Fit, one of our main goals is to help you have success with fitness, weight loss and all the health benefits that come with it. We know achieving these goals is not easy. Let’s be honest. It takes courage and mental toughness to make lifestyle changes....

FEBRUARY 8, 2017 BY PERSONALLY FIT I enjoyed watching the Super Bowl this Sunday and I realized our most hated rival at Personally Fit is Excessive Body Fat and his notorious teammates – Bad Cholesterol, Type II Diabetes, High Blood Pressure, etc. And the truth is the...

It’s the New Year’s resolution that you make over and over again! “This is the year that I’m going to lose that extra weight, the year that I’m going to finally get in shape.” Have you struggled to be consistent with your workouts and healthy eating habits? Have you...

During the period between Christmas and New Year’s, I often like to reflect on the past year and look towards the upcoming one. Of course, we’ve got a new baby in the family, so I’m a little out of my routine! I would encourage you to think about your health and...

So it’s the week before Christmas and 70 degrees in North Carolina, so certainly not a Christmas winter feel like I got used to growing up in Colorado. But we had such a great day at the gym that it really has put me in the spirit of the holiday. Those of us in the...

At 54, it’s been a while since Coach Chris has done a powerlift challenge. “We always talk about goal setting at Personally Fit,” he says, “and if I want my clients to stretch themselves, I have to lead by example.” Coach Chris has competed in 2 powerlifting meets...

Several things are running around in my mind that lead me to this post, all around the concept of weight loss and why it’s so darn difficult to accomplish! What 5 pounds of fat looks like! We are running our Maintain, Don’t Gain program right now where we are offering...

To make fitness part of your busy life, you have to be committed. Vanity is obviously a motive to get into shape, but it is often short-lived. Ask yourself why being fit is important to you: • Long-term health? • Confidence? • More energy? • Wanting to feel good? When...

NOVEMBER 8, 2016 BY PERSONALLY FIT   Never say never! Cookies, cake, beer, and bagels are not “off” your low carb or low calorie diet. It’s just “not now” time. Experience teaches us this: If I tell you that all your dreams will come true if you simply stop...

OCTOBER 11, 2016 BY PERSONALLY FIT Columbus sailed the ocean in a little wooden boat – and you can’t get to the gym? It’s October and yesterday was Columbus Day. Are you already making excuses to miss your workout and eat junk food? Are your clothes too snug? Are you...

Hi, Team Personally Fit! Last week, we reminded you about sticking with the basics and work on not fumbling the ball or getting penalized. If you look at Americans statistically, we are losing the game. We don’t exercise enough or hard enough to get results. We are...

Hi, Team Personally Fit! Football play strategy drwan out on a chalk board Last week we spoke about winning football being all about the basics: blocking and tackling. So if you are doing the basics and still have a hard time scoring? Maybe you are fumbling the ball...

SEPTEMBER 20, 2016 BY PERSONALLY FIT Hi, Team! If it’s fall, it’s football. Whenever I get the chance to watch my favorite team (the one whose colors are orange and navy), I often see parallels to the health and fitness challenges so many of us face. So as we start...

SEPTEMBER 6, 2016 BY PERSONALLY FIT Try accountability for a change! Hope everyone had a good Labor Day weekend! By now, most of us have heard of SMART (specific, measurable, attainable, relevant, and time-bound) goals. Some of us may need some coaching to do this...

It’s strange how many people plan to get into shape but are not able to stick to a plan long enough to succeed and start enjoying the process. But think about it! If you are driving to D.C. and miss a turn, you don’t just quit and come home, do you? Unfortunately,...

Most of you know that we are big fans of progressive strength training, which is a fairly simple concept: force your muscles to do more over time. And I was thinking about how that concept also applies to other lifestyle goals, losing weight, for example. If you make...

I talked last week about building your “habit” muscles and the importance of consistency. Did you know you can also build “habit” muscles in terms of your mindset? Here are a few tips for keeping your attitude in check and mindset on track. 1) Focus on the positives,...

If you have struggled to be consistent with your workouts and healthy eating habits or have been a false starter like so many people who say they need to exercise but never really get around to it. Make the choice to not have a choice. Do what I do…. Do something...

JULY 12, 2016 BY PERSONALLY FIT Summer is a time when the focus is often on kids – they’re out of school, maybe taking part in camps or other formal activities. And they may be in couch potato mode, when all they want to do is play video games! As parents, we always...

At Personally Fit, we know you can’t manage what you do not measure, and that tracking your workouts and eating habits can help you reach your goals of getting stronger, more fit, and improve your health. But summer is a tough time to stay on track. There are more...

Summer is coming… …and with that, more beverages and barbecues can cause us to drift from our fitness and weight management goals. I know most of you have seen the negative press “The Biggest Loser” has been getting lately and rightfully so; the show has promoted fast...

You can’t escape the media barrage on the importance of exercise and eating healthier. However, many of us do not have the skills and practices to succeed. At Personally Fit, we do not want you to have to think so much that it is difficult to make long-term changes....

I wanted to share with you the goal I’ve set for myself this May. It’s a pull-up challenge and so far, I’m doing pull-ups six days per week and then one week rest. I started on May 1, and here’s how my week went: I did sets of 10 – not all at one time, necessarily,...

APRIL 29, 2016 BY PERSONALLY FIT Coach Chris holds five pounds of fat! I like this 21-day plan from Dave Tate, who is a well-respected strength and conditioning coach. This is a deceptively simple plan, because there are just 7 steps, but each step must be done for 21...

Many of us begin our fitness and strength training journeys from a below average starting point. We may be weaker, less energetic, and/or carrying more fat than the average person – or than we did in the past. Here’s what we think: Average is not a very lofty goal –...

APRIL 5, 2016 BY PERSONALLY FIT Fitness is often marketed as a fad or a trend – what’s the newest, greatest, easy, sexiest way to get a flat stomach? As a fitness professional, I often get asked by folks who don’t exercise, “Oh, Coach, what do you know about this...

If you made a New Year’s resolution this year, you’ve probably already broken it. Less than one in five resolutions are successful. Are we giving up on health and fitness goals? No, we are not… Time to pick up and start again! April has 30 days and starts this Friday,...

MARCH 15, 2016 BY PERSONALLY FIT People who reach their goals write them down and commit to reaching them. Having a large goal can sometimes seem daunting, overwhelming, even unreachable. However, successful people break down the process into smaller steps making them...

Just a short note this week as the monthly newsletter comes out today as well! 2-3 weekly bouts of strength training can help reduce body fat, improve bone density, and control blood pressure and cholesterol, according to a recent review of studies. This has always...

We often say, “you can’t manage what you don’t measure. Since it’s American Heart Health Month, and we’re in the fitness industry, we thought it might be helpful to share estimated target heart rates for different ages. Your maximum heart rate is about 220 minus your...

As we continue to celebrate American Heart Health Month, here’s a photo of some Personally Fit members working on fulfilling one of the key recommendations for heart health – regular physical activity.

As we continue to celebrate American Heart Health Month, here’s a photo of some Personally Fit members working on fulfilling one of the key recommendations for heart health – regular physical activity.

The recommendations are: • At least 30 minutes of moderate-intensity aerobic activity 5 days per week for a total of 150 minutes, OR • At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 74 minutes, AND • Moderate-to-high intensity...

I hope everyone was safe and warm during our recent snow days. The snow keeps our kids out of school and us from our places of work. So we’re out of our normal routine. Did you find ways to get an appropriate workout? Did you prepare and eat healthy meals? There are a...

JANUARY 15, 2016 BY PERSONALLY FIT This is what five pounds of fat looks like! Like ours, for example! I have struggled with the battle of the bulge a good part of my life and that is one of the reasons I became a fitness coach – so I could help others along the way....

“I know what to do, I just don’t do it.” I hear this a lot when talking to folks about nutrition.  Now beyond some self-reflection about “why” this might be true, I’d like to suggest that oftentimes the missing piece is the “how.”

“I know what to do, I just don’t do it.” I hear this a lot when talking to folks about nutrition. Now beyond some self-reflection about “why” this might be true, I’d like to suggest that oftentimes the missing piece is the “how.”

That’s a lot of what we stress in our Nutrition Coaching program. A lot of people know the right things to do; they just don’t know how to apply them in their lives. And that’s where we offer strategies to do so. Here’s a good example. A client knows she needs more...

Happy New Year all!

Happy New Year all!

Did you make resolutions? Statistics from New Year resolutions, especially fitness ones, are terrible! Fitness centers are packed on January 2 and then become ghost towns by March 2. At Personally Fit, we ask our clients to consider how they are going to get their...

DIET – Did I Eat Today?

DIET – Did I Eat Today?

  At Personally Fit, we really want to be your Health Club. Not just a place to slim down, tone up, and break a sweat, but a place and resource that helps you lower cholesterol, improve your blood sugar, manage your blood pressure, strengthen your bones. Overall,...

We have spent a lot of time talking about goal setting this year and one of the keys to success in achieving your goals is that they must be meaningful to you. If that meaning is important enough to you, it motivates you and causes you to take action. Whatever you are...

With Thanksgiving right around the corner, it should be a time to reflect on our blessings, and yet many of us feel overwhelmed. Taking on a fitness program and healthy eating habits is just one more obligation.

With Thanksgiving right around the corner, it should be a time to reflect on our blessings, and yet many of us feel overwhelmed. Taking on a fitness program and healthy eating habits is just one more obligation.

We look around and feel like everyone else is doing better. It’s easy for them to eat right and find time to exercise, we think. I’ve got a little secret for you: they’re struggling too. You may feel like everyone is losing weight and getting fitter much faster. It...

With Thanksgiving right around the corner, it should be a time to reflect on our blessings, and yet many of us feel overwhelmed. Taking on a fitness program and healthy eating habits is just one more obligation. We look around and feel like everyone else is doing...

Inspiration It does not matter how slowly you go, so long as you do not stop.–Confucius   Perspiration Recent research suggests that sitting for prolonged time is horrible for your heart. Sitting for long periods of time slows down your metabolism and your ability to...

Holidays are just around the corner – start thinking about who you can give the Gift of Fitness to.     Biggest takeaway from what we shared: “Muscle to a far greater extent than most people realize is responsible for the health of your whole physiological...

Welcome to November!

Welcome to November!

Inspiration If you eat what you always eat,  you will weigh what you always weigh. Perspiration Our workshop this week is called “You Can’t Flex Fat” and I hope this photo demonstrates why that is! Both of these weight 5 pounds – the top is 5 pounds of  muscle and the...

We’re on the downhill road to Halloween this week and the end of October. That means we’re getting ready to start the holiday season, which while we love to celebrate, we also recognize it’s a tough time for some to maintain their healthy eating and fitness routines....

Inspiration Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable – if anything is excellent or praiseworthy – think about such things. — Philippians 4:8 Perspiration We’re...

I had the opportunity to meet-and-greet other former wrestlers at a Wrestlers in Business Network event last week. This group connects the thousands of folks who have retired from the sport, but share a common experience that shapes who they are today.

I had the opportunity to meet-and-greet other former wrestlers at a Wrestlers in Business Network event last week. This group connects the thousands of folks who have retired from the sport, but share a common experience that shapes who they are today.

Wrestling set me on a path to a lifetime of fitness and the work I love. I gained strength, learned discipline, and committed to the choices that yielded results. How can we help you along your path to fitness?  The good news is you don’t have to have a history of...

Happy Labor Day!

Happy Labor Day!

This week pretty much kicks off football season. College fans have tailgating options galore and you pro fans have Sunday snacking to contend with while watching your favorite teams ! (I’ve included some tips below in Nutrition.) So in the midst of this new season,...

We are “back to school” this week and ready for fall. We’ve said good-bye to our college athletes and are welcoming the fall class of athletes for Sports/Youth Conditioning!

We are “back to school” this week and ready for fall. We’ve said good-bye to our college athletes and are welcoming the fall class of athletes for Sports/Youth Conditioning!

Self-Defense class returns to Personally Fit on September 9, taught by 6th degree black belt Richard Lyles. If you want to learn simple, reliable principles to escape from an attacker and allow you to reach safety, you must attend this class – sign up today! And hey,...

AUGUST 9, 2015 BY PERSONALLY FIT Pilates class starts again this week, Thursday, August 6, 5:15 pm. A very supportive instructor and fun classmates make this a very worthwhile class. Sign up today here. And if your children are playing fall sports, now is the time to...

I’m about three weeks into my Personally Fit Nutrition Coaching, and last time I reported that I think of myself as an emotional eater. When I’m stressed, I go for sweets. And for me, it’s been a stressful summer…. Here are a couple of good strategies I’ve learned...

JULY 7, 2015 BY PERSONALLY FIT With some trepidation (but mostly excitement!), I agreed to let Personally Fit monitor my progress over the next few months as I take part in their new Nutrition Coaching program. I have been a steady workout client for many months, but...

As fitness trainers, we’re all about helping our clients reach the goals they set for themselves. We’re here to support you, encourage you, even push you a bit when necessary. But it’s not always easy to reach the goals you want. Here a few ways that you can better...

I remember hearing this statement growing up! I always took it to mean that each child was an individual and would choose their behavior as appropriate to their personalities. As I work with young people, encouraging them to make fitness a part of their lives, I...

Excerpted from the newsletter!

Excerpted from the newsletter!

At Personally Fit we take Diabetes seriously. We offer some basic solutions to this deleterious disease. A diagnosis of pre-diabetes is a warning that a person is at risk of developing a much more serious condition like Type 2 Diabetes, cardiovascular disease and...

We say that each meal is a “stand-alone meal.” What do we mean by that? Well, it means that what you eat at any one meal doesn’t have to dictate what you eat the rest of the day. So many folks feel if they don’t eat well at lunch, for example, it wrecks the rest of...

Our Vinyasa Yoga Series is offered on Tuesday and Thursday evenings. This yoga practice synchronizes the movements to the breath. Breathing is an important component as you move from one pose to another on an inhale or an exhale. In Sanskrit, “vinyasa” means...

Coach Chris explains the rationale behind functional fitness and provides instruction on four exercises: the kettlebell swing, row, modified burpie and kettlebell squat. https://youtu.be/3YTQCCUuKWQ

Personally Fit Neighborhood Special

Personally Fit Neighborhood Special

We like to support our local community and feel it’s important to connect with local area businesses and individuals.  If you feel frustrated after trying different gyms, classes and diet plans with no lasting results, we can help. We offer “Neighbor Special” pricing...

If you are interested in a clean eating plan with none of the prep work, check this out. Personally Fit now offers a great way to help you with your weight loss goals. Personal Trainer Food is a program that is nutritious and delicious! By focusing on routines, you...