Results — FRESH! Fitness - A division of FRESH! Wellness Group

Your Guide to Eating Out Right

A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn’t careful.

When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.
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Resistance Training Principle #15: Be aware of the Reversibility Principle

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This unfortunate rule states that “if you don’t use it, you lose it”. Fitness is transient. The training benefits gained from an exercise program will be lost if the program is discontinued. Exercise must be a regular component of your lifestyle to reap the benefits. It is however, important to take rest days.Schedule in 1-2 days during the week when you are not focused on getting into your training zone, sweating and having a hard workout. If you do find yourself having a tough time sticking to your workout program because of a busy schedule at work or other priorities, put yourself on a maintenance program.A maintenance weight training program allows you to maintain your strength for up to 12 weeks if you just get in one hard resistance workout every week.

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4 Ways To Burn More Fat

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There is nothing quite as frustrating as seeing your results fizzle out.

This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.

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Cardio Principle #9: Quit being a statue!

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The body does not respond very well going from inactivity to very intense activity. The cardiovascular, musculo-skeletal, neurological and metabolic energy pathways need to be gradually stimulated in order to perform at an optimal level. In other words…you need to WARM-UP properly to get the most out of your workout!

Muscles that are warm have a much better ability to extract and utilize oxygen to produce energy. As muscles warm up, the enzyme activity level is increased. This means that fats and sugars are broken down more rapidly, and more energy and less lactic acid (the burning sensation) will be produced. This will enhance your performance and increase your ability to burn fat!

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7 Vacation Slim Down Tricks

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Does your upcoming vacation have you worried about your waistline? You should be.

The average person gains almost a pound a day while on vacation.

But that doesn’t have to be you. Most of the time extra pounds sneak up on you when you least expect it, so decide right here and now that your vacation will leave you slimmer than when you left.

All you have to do is have a plan.

As you embark on your next vacation adventure, use these 7 tips to come home fitter than when you left. [Read more...]

Cardio Principle #8: Double the Fun, Double the Results!

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As I’m mentioned in the past, mixing up your program is critical to long-term success. We are always looking for more ways to “Shock” the body into adapting. “Doubling-up” on your workouts is a great way to do this. This means that you perform two workouts (or activity sessions) in a single day.

From a time perspective, it isn’t convenient to do this all the time. However, doubling up doesn’t mean spending hours in the gym. It could be as little as a 20 minute strength circuit in the morning followed by a 20 minute run in the evening. The total time is 40 minutes. This is less than most people would do in a single workout, but if you keep moving the entire time and do things correctly, you will get 3-4 times the actual work done that the average person does in a full hour! That means 3-4 times the results too!

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Cardio Principle #6: Change is good

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If you want to change something, you’ve got to change something. Makes sense, doesn’t it? If you follow the same program for a long period of time, your body will adapt. You are eventually going to have to do something different, something your body is not used to – something to “shock” your body into burning more calories, boosting your speed, increasing strength, or whatever it is you want to accomplish.

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Cardio Principle #4: Mix up the intensity

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It is important to include some cardio workouts that are long and easy, others that are short and hard and others that are of a moderate duration and intensity. This will ensure training effects for all energy and training systems.

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5 Rewards of a 5K

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Have you ever considered running a 5K? The benefits may surprise you.

A 5K race is 3.1 miles, the perfect distance for beginning runners. It’s a realistic, attainable goal that’s fun and satisfying to achieve.

Here are 5 rewards you will reap: [Read more...]

5 Flat Tummy Myths (and 3 Steps to Tight Abs)

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It’s bathing suit season and you want flat abs to flaunt.

While I commend your desire to slim down before baring it all, I’m here to warn you of the 5 myths that most people believe. Don’t waste your time on these: [Read more...]