Blog

Yes, the title is our wry nod to the usual “21 days to losing 100 pounds or gaining 6 pounds of new muscles, etc.”

So this is the last week of April and at the beginning of the month, we talked about how each month is a new opportunity to set new goals and how you can think yourself through one day at a time, one week at a time, building on small successes to reach larger goals. So…
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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 – average should not be your…
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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 supplement, or intermittent fasting, or muscle confusion?”…
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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, and we want to encourage…
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I hear this a lot – I’m not “into” exercise and honestly, I’m not exactly sure how to respond to that.

Mostly, I want to ask them this: Are you into feeling better? Into good numbers for blood pressure, blood sugar, cholesterol? Are you into having an easier life on a day to day basis? Although we mostly think of exercise and healthy eating in terms of losing weight or being able to run a road…
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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 into little tasks they can do every day – small habits that get them closer…
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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 been the foundation of our fitness programming at Personally Fit!…
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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 age. This chart comes from the American Heart Association.…
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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 muscle-strengthening activity at least 2 days per…
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And if you’re part of the Personally Fit family, you’re probably already interested in heart health.

Managing stress, eating healthier, and exercising the right way are all great ways to keep your heart healthy and strong. Here are some specific strategies: 1. Don’t eat in the evening. Research shows that taking an 11-to-12 hour break from food is good for the heart and digestive system. So if you eat breakfast at…
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