If you want to get fit, lose weight or add muscle, how long do your workouts need to be? The answer will depend on who’s asking and the person’s exact goals. But here are some general guidelines. The average person who wants to improve general fitness and health can accomplish a great deal in 60 minutes. This is a nice block of time that allows for a solid warmup, specifically programmed work, and a cooldown. But that doesn’t mean you can only train in 60-minute blocks. And keep in mind that you usually won’t spend all 60 minutes “working.” Some focused people who warm up quickly and move fast find that about half an hour gives them all the time they need. A few people use even less time, but they’re rare. And some people will train for 60-120 minutes or more—think about a runner preparing for a half-marathon, for...Read more

The Quick Facts: Kettlebell training is a form of strength training that uses a cast iron weight with a handle. Kettlebell exercises can improve strength, power, endurance, and flexibility. Kettlebells are versatile and can be used for various exercises, including swings, deadlifts, squats, snatches, goblet squats, and many others. Kettlebell training can be particularly effective for working the core, hips, and back muscles, which can improve posture and reduce the risk of back pain. Kettlebell training allows you to perform cardio and strength training in one workout, leading to improved cardiovascular fitness and endurance. Kettlebells are relatively small, easy to store and transport, and easy to learn, making them an excellent option for home workouts or for those who travel frequently. Many kettlebell exercises involve multiple muscle groups and can be performed with a dynamic, full-body movement, which can help to improve coordination, balance, and overall athleticism. Kettlebell training can...Read more

Welcome to 2023! I want to talk to you about annual planning as we start the New Year. We do it here at the gym, and I’m sure you have an annual plan, too. It probably involves vacations, birthdays, major events with the kids, holiday gatherings, and maybe even financial stuff. But do you have a personal annual plan for your fitness? “Work out regularly all year” is an excellent general plan. It’s simple, and if you stick to it, you’ll be fit and healthy. But you can break it down with some specifics and milestones. If you do, you’ll have things to work toward and accomplishments to celebrate. You’ll also add a little variety to the year to keep things fresh. You might even inspire someone close to you to be more active! I’ll give you some ideas of things you might add to your annual plan for fitness:...Read more

Meal plans, supplements, fat-burning workout programs, cleanses, macro tracking, the keto diet and other nutrition regimes—where do you start if you want to lose weight? Here’s the truth: The world of nutrition can be very confusing, and there are lots of too-good-to-be-true promises and outright lies. It’s no wonder many people struggle with weight loss. But I have great news for you: Healthy habits can help you achieve your goals. You can take some simple steps today and be on the right track. I’ll provide a few things you can do now if you want to lose weight. If it all seems “too easy,” remember simple habits are sustainable habits, and sustainable habits produce long-term progress. Weight-Loss Habit 1: Get Moving You know all those workout programs you see on TV? You don’t need to complicate things if you’re starting out. Instead, get moving. And if you’re already moving daily,...Read more

Goals and Habits. The dynamic duo Setting goals is trying to predict the future. Or at least the future you would like. Sports psychologist  Dr. Jim Afremow suggests we continue targeting longer-term outcomes but also zero in on values that inform everyday actions. “Goals are about what’s coming tomorrow, next month, or next race season,” Afremow said. “Sometimes, we can waver from them because they seem too distant. That’s where our behaviors and habits can be informed by core values that help us identify the most important things in our lives and then double down on our commitment to them.” Writing down your goals and referring to them often is key to success. Having them somewhere handy or somewhere you pass frequently can significantly increase your daily consistency. Tips for setting goals: Set at least one big ambitious goal. Something slightly out of reach for you but still doable. List prior...Read more