Be Fit Fit Blog

"Strength does not come from winning. Your struggles develop your strengths". -Arnold Schwarzenegger

The weather cannot be more purrfect: let's go out, have a great run or a walk, or a bike ride. Enjoy your weekend! Your Favorite Fit-Fit Trainer, M.

So, I am often at the gym and seeing the same sad situation over and over: same faces, same motions, same choice of the machines to train on, and“ same lack of results! Month after month and year after year. Why? Well, what we get out of our training is the result of how much we put into it. The great news is that we are not doomed to never see the results we hope and work for. We just need to change somewhat the way we train. Put more into it. Focus on the task at hand, put your heart and body into it, add some intensity. The best option: add some intensity in chunks, aka the “interval training”. What you want is to train shorter, but at a higher intensity. You do not need to trot for hours on that treadmill or watch the whole movie on the step master in order to see the results. In fact, you will see more results, and better results, if you limit your time at the gym, but squeeze the most out of it! So, go for the intervals! Warm up, then go harder, then, for some 20-40 seconds, go really all out! Then, slow down again. repeat maybe 6-8 times. The fitter you are, the longer the “all-out” peaks shall be, and the shorter the recoveries in between the hard work. You really can adjust all that intensity on your own, as per your heart rate monitor or a simple rate of exertion. If you need any help, let me know, I am at train@befitfit.biz. The beauty of the interval training is also in what it does to the metabolic system once we are well over with the training, relaxing on that old, wine-stained beige sofa and reading our favorite “Runner’s Magazine” or similar“ so, brace for the great news: for some 36 hours post-interval workout, you keep burning a significantly larger amounts of calories than if you were engaging only in some endurance, same-intensity training. Consider it an added bonus, sort of that cherry on top of your morning workout! So, do not lose your monies (and time, as monies = time) for “free” or “almost-free” group classes, where you settle in the comfort of a cool social situation and being in the friendly crowd, sorta hoping that no one would put much attention to you, your form and intensity, anyway: step out, decide to, actually, SAVE your monies (and time) by not losing your time on things which have not brought much of results over the last 15 years or so. Go interval, whatever you are doing: on the rowing machine, on that old treadmill in the corner of your garage, while out jogging or running, and even during the weight training sessions. In terms of the jogging and running: you don’t have to change the intensity by speeding uncontrollably each time you decide to “go for it”! Find a neat hill. Following a warm-up, run/jog/even walk it up as fast as you can, trot at a slower pace back to the starting point. Repeat 8 times and e-mail me if you still like me and my crazy fitness ideas! Stay fit-Fit, OK? I am rooting for you! 

My heart goes to the victims of the horrible Boston tragedy, their Families and Friends, and all our running community. Stay strong!

Hey-hey!

As the weekend approaches, I figured it out you might be about to cook something really, really, but really yummy!!! take into account the most healthy spices out there which you do want to use in your creations: rosemary, cinnamon, curry powder, oregano, ginger, nutmeg, cayenne pepper and cumin. Now, I do have a so-so history with both cinnamon and rosemary: I used not to like any of them. Now, I start being VERY OK with rosemary (mostly thanks to my Better Half, who prepares food in here, while I've got the part of the dishwasher!), and I do consume some cinnamon just because it is good for me... But tastes differ, so you might find it totally OK and, actually, a great piece of news that cinnamon is very good for us! Just make sure not to use it on top of a double-full-fat-latte-with-fat-fat-fat-milk and you shall be just fine! Stay Fit-Fit and well and have a fabulous weekend! M.

A very valuable question. Why should we lift things which do not seem to be created to be lifted??? Sand bells are not that easy to hold on, their content continuously moves, leaving us out of balance, and they tend to suddenly and unexplicably become heavier on the side we were them not expecting to... Well, to be honest, all of the above ARE the reasons for which we, actually, should befriend these sand-filled bags and play with them at regular intervals! They are tough to get a grip on them: therefore, your grip is just going to get better from trying to hold a sand bell. And the wrist will be challenged, as well! Try to lift a sand bell above your head, using one hand! the bell does not need to be heavy. Lift a few times and you'll feel how tricky it becomes... Then, the balance issue: the sand inside moves at all times, and even more as we move the bell and ourselves with it. So, all this funny situation changes the bell's center of gravity and the way we "feel" the bell while training with it. All this adds to the challenge for our own gravity and balance: no matter if you work out using both hands to hold the bell or just one. Oh, well: just e-mail me and book a few sessions involving the sand bells with me! I have them all, in different sizes and different weights, at my newly renovated boutique Be Fit Fit Studio at 45 Castle Rock Rd. Suite 1B. I await your e-mail at train@befitfit.biz. Stay Fit-Fit and have a great, healthy, fit-fit week! :-)

“Every accomplishment starts with the decision to try.’ - Unknown

I am extremely thrilled to announce my latest accomplishment, from which all of us will surely benefit:

I just renovated a great, warm, inviting, vibrant and much bigger space for my Boutique Be Fit Fit Studio and you are VERY welcome to train with me in there as of today! The new Be Fit Fit Studio is located at 45, Castle Rock Road, Suite 1B which is about 3 minutes from its previous location (entrance from the back of the building, the back parking is fully "mine" - but you can also use the front one, of course). Ah, and I am having the entrance doors replaced for a much classier one in about 10 days from now!

Contact me for a tour or to train - I am in there exclusively by appointment.

At the same time, pretend that you are really thrilled and stunned with my interior design results and that you just love the new Precor cable machine which I got especially for you (additionally to all other pieces of equipment, which are conveniently listed on my Web site! ;-)

Now, once we've got the best Personal Training Studio in town (or, shall I rather say, in the whole great State of Arizona?), there is really no excuse to waste your time and not train. Come in for a nearly impossible abs workout, stretching, balance or weight lifting session or any other fitness endeavor we might sign you for!

I accept congratulations, flowers, little gifts and signs of general admiration at all times!

BTW, if you are a creature of habit and prefer to continue training with me at the gyms/spas around Sedona where you have been sticking to me so far, there is no problem to go on with this arrangement, either.

Your health, your choice! :-) Stay Fit-Fit!

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have you ever thought about your salad? In terms of how healthy it is? Just wondering...

The extras might often nihiliate all potential benefits of a salad: pepperoni, bacon, fatty dressings, full of saturated fats... You don't want this! Make sure you choose to eat healthy: go for vinaigrette seasoning, or vinegar with a notch of olive oil to make absorption of all good nutrients in your salad possible, and add some herbs or spices, such as sage, dried red pepper, peppermint, even garlic. Add nuts and 1/4 to 1/2 of avocado for super healthy fats, and base your salad on dark leaves, such as spinach or mustard greens, broccoli, kale, and so on. The darker green it is, the better in terms of nutrition! i also love adding various beans, cauliflower, carrots, cucumbers, mandarine chunks, cranberries, even raisins! It is all healthy and yummy! Have a great salad! ;-)

Don't let the bad weather spooke you from going out and taking that walk! No excuses! What does not kill you makes you stronger... ;-) Stay Fit!

Hi there! take whatever motivates you (it can be the state of your health, such as the wish to lower that high blood pressure readings, or the hope of not becoming diabetic, or just the pure fact that today it is the day; beautiful, sunny and asking us to go out!) and take a loooong walk! Or, even better, if you live near some nice trails, go hiking! Get yourself one of these door hangers saying: "GONE HIKING", hang it up, and... go! Feel free, relaxed, enjoy the nature and get healthier in the process! And, if by Monday you feel like seriously training again, e-mail me at train@befitfit.biz so we can start you on the best fitness program created specifically for you! Stay fit-Fit, enjoy the moment! :-)