Group Class

Hi Guys,
Have a great Memorial Day Weekend.

I got an email after writing my last post on other workout options asking if the free group exercise classes at their gym are also a good alternative to personal training.
The straight answer is no.

I love the option of a Bootcamp, Spinning or a Group Class. These classes add variety and can be a great alternative to traditional cardio. But there are also drawbacks, one is that it’s simply impossible for an instructor to design a class to meet everyone’s needs and take into account any pre-existing injuries, health issues, or trying to work with beginners and advanced trainees at the same time. Not only that, but many group exercise classes are meant to work you non-stop for the entire class. This is great if you're looking for a good cradio workout, but it can be a negative if you're trying to work on specifc areas.

There is a place for these workouts. It's great for folks who are already working out and don't have any health issues or injuries and are not overtraining. But make sure you check with your gym, some clubs charge an addtional cost for some classes. And remember listen to your body! Don't overdue it, a group exercise class may be just what you are looking for. With so many class variations you can easily break the mold of doing the same old routine all the time and this will help in keeping up with your exercise plan.

Realistic Weight Loss

Well another season of Biggest Loser is over. In my opinion the best show on television. Not everyone agrees. One reason is people are sick of “reality” shows in general and second some folks don’t enjoy watching super heavy people sweat, throw-up and cry every week. Me, I kind of get a kick out of it:)

The show overall is very unrealistic in terms of weight loss. It’s real, but the fact that these people are isolated for 3 or 4 months and workout close to eight hours a day is extreme and almost impossible to do in the real world. You do the math. There’s no way we’d survive. Another thing is the workouts, TOUGH. I don’t think I know anyone that could survive one of their “last chance workouts”. If anyone wants that workout, please let me know, I’ll supervise with a smile…………..

Then how the heck do these people do what we’re seeing, I wish I knew. We’re talking about 400lb people running, jumping and lifting unreal weights for hours. The trainers are Military type trainers, who needs it? Apparently these folks.

The message the show does convey is that anyone can change if you’re willing. It’s out there for you, if you want it! AND IT’S NEVER TOO LATE!

But the thing that bothers me the most is that the show has really hurt the average weight loss enthusiast. I’ve seen someone lose 31lbs in one week on the show. Yes 7 days. So my client works with me, loses 2lbs in one week. How’s that feel, hopefully good? But you get the picture. Ordinarily, 2 pounds would be an outstanding pace at which to lose weight each week, but with TV shows and infomercials advertising double-digit weekly weight loss results it’s hard to be that impressed with a couple of pounds here and another few there.

Think about weight loss realistically. In the real world 1% weight loss per week is great, and if it happens you should be proud of yourself. So if I weigh 170 pounds and I lose 1% that would equal a 1.7 pound weight loss. This is a realistic goal to shoot for each week and better yet, your results will be far more likely to be permanent.

So unless you plan on leaving your family, quitting your job and dedicating your life to losing weight, it’s a much better idea (and healthier) to aim for a 1% weight loss per week through both a balanced nutrition plan and following a MarkOne Fitness program!



Keep Training!

I don't have time to exercise!

I’m always shocked at how many people tell me the reason they cannot exercise is because they just don’t have time. This just amazes me. I know life sucks. Seriously, if you want something bad enough you’ll find time. I have to be honest. I hate working out before 7am. This past week my schedule was messed up, I had to work out at 6:45am, not fun, hated it. After I finished all my cursing and feeling sorry for myself I actually had a decent workout. When I did finally finish I felt better and I said “thank God never again” just kidding……………

How can people not understand that regular exercise is the most important thing that any of us can do each day? It is what sustains us, keeps us healthy and helps us to live longer, more productive lives.

Over 14 million people have diabetes, and over six million of them are unaware that they currently have the disease. Cancer and heart disease are two of the leading diseases that kill adults each year. Many people would be alive today if they had taken the time to exercise 30 minutes per day and had kept up healthier diets.

And what bothers me most is that these same folks who cannot find one half hour per day to exercise have time to go out to lunch, hang out with their friends watch American Idol. Working out is like brushing your teeth—would you not brush your teeth every day? My point is its part of your daily life. You set aside time and do it. In the long run your body will thank you.

It’s a fact that regular exercise may make you healthier and allow you to live longer. Look at the facts, research has proven that regular exercise will improve both the quality and quantity of your life. Just 30 minutes a day five days per week will prevent heart disease and many forms of cancer, control your blood pressure and cholesterol levels, allow you to maintain a normal body weight, help you to sleep better, improve your sex life and help you cope with daily stress.

Exercise is the most important thing I do for myself, I’ll find a way to schedule 45 minutes each day for it. I know it must get done, so if it’s an undesirable time, I do the best I can and don’t let my workout take a backseat to lunch dates, phone calls or TV. Again, it’s part of my daily life. It doesn’t mean I never take time off, it means BE CONSISTENT and you’ll be rewarded!


So tell me, are you going to rethink committing one half hour per day to taking care of yourself?

Here’s a perfect example. My client Karen, busy women, CFO in her company. Long days, 50-60 hour work weeks. It doesn’t get any busier than that. Does that stop her from working out, not a chance. Here’s Karen after a long day going through a full Circuit 3 times.

Single Leg Burpee 12
Cable Curls 15
Decline Pushup 12
Squat Jumps 20
Reach Lunge & Press 15 es
KB Swings 20
Core 20 ea
rest 1min repeat 2 or 3 times

Great work Karen!