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August 27th, 2014

womensfitness_Aug25_BIs stress making some women overweight? According to a recent study it could be. As if the fact that some foods make you put on weight isn't bad enough, now a new study suggests that stress can potentially exacerbate the effect of high-fat foods on women's bodies by slowing down metabolism and, as a result, speeding up weight-gain. At Kaia women get fit in a female-only fitness environment that is designed to not only minimize any anxiety about exercise but to also dissipate the stresses and strains of everyday life.

Did you know that when you are stressed you are more likely to reach for high-calorie foods? Many women can relate to comfort eating and the idea of using food as some type of security blanket, with the resulting weight gain a cushion against certain strains they are experiencing or have endured in life.

However, an Ohio State University study suggests that on top of this propensity to eat less healthily during anxious times, stress impacts not just what you eat but how your body reacts to what you eat. As well as this, the physical metabolic reaction might transpire the day after stressful events.

The study

58 female participants, with an average age of 53, ate a high-fat meal of 930 calories and 60 grams of fat. Stressful events from the day before were noted and the women's metabolic rates were measured after eating with researchers measuring blood sugar, triglycerides, insulin and cortisol.

The results

Those women who had experienced at least one stressful event within the last day burned on average 104 calories less than the stress-free women, when rates were measured seven hours after consuming the high-fat meal. If this is repeated over time, then this slowing down could result in weight gain as the fat is stored rather than being burned up.

How exercise might help

Exercise tones the muscles and adds some mass so that the body needs more power to move; and as a result burns more calories. As well as this, exercise can be a great stress-reliever. Feel-good neurotransmitters work on the body and the mind, while working out can lower your blood pressure and give you the space you need to totally unwind.

Exercise also takes you into a different zone, almost in a meditative, mindful way, so that you are not just distracted but able to distance yourself and gain some valuable perspective on anxieties and worries, or at least let them go.

Working out can also have a wonderful snowball effect on your health and wellbeing. If you exercise more you might start to think more about your diet and your lifestyle. After all, you won't want to undo all your hard work. Because of this you may strive not to eat too many high-fat meals and this may stop the trigger that makes you eat these calorie-rich foods when you have experienced stress.

On top of this, exercise could help change your appetite and food cravings. Being active can also be a great distraction, so you are less likely to reach for unhealthy foods if you are busy with exercise rather than surfing the television from your sofa.

Are you concerned about your metabolism? What about the foods you eat? Do you have a sound diet and exercise plan in place? If not, or you need to speed up results, then get in touch.

Published with permission from FitnessAdvisory. Source.

August 26th, 2014

exercisegeneral_Aug25_BTrotting along like a horse; hitting an imaginary ball on an imaginary court in your own home; moving your hips hula style while sitting down; risking injury with dangerous physical challenges; and walking to the next bar; it seems there is no end to the interesting, strange and downright weird trends some people follow in the name of fitness. While some quirky fitness trends turn into international sensations others fail fast. What's definitely constant is that there is never a dull moment in the world of wacky workouts. Here at Kaia our training programs are based on well-researched techniques that really get results for women, whatever your fitness goals.

Prancersice

Developing her own unique exercise style in the 80s, before the advent of social media, Joanna Rohrback saw her Prancersize routines go viral as she became an Internet exercise star with many fans galloping alongside her. Prancersize involves a way of moving that resembles the trotting gait of a horse as you move forward with a spring in your step. It certainly looks different than the usual run in the park!

Wii Fit

For legions of couch lovers, the Wii brought sport into the living room and brought whole families in from the sidelines of spectator sports into the real action. From tennis to soccer and golf, where there's a Wii there's a way to enjoy virtual activities. However, while the competitive spirit may soar and you may work up a sweat developing balance, agility and skill with intense Wii sessions, is it really a substitute for working out?

Hawaii Chair

The humor of the idea of a chair that will apparently keep you fit while you are sitting down didn't escape Ellen Degeneres, who featured the Hawaii Chair on her show. What looks like an innocent enough chair is transformed with the touch of a button as the seat moves to create a hula style movement from your waist down. While the informercial seems to suggest that this is a great exercise device to use at work, some might prefer to get up and walk over to where we are at instead…

Bar crawl

Hiking to inns along a scenic route may sound a little healthier than hopping from bar to bar in an urban setting, however, make no mistake a bar crawl is just that, no matter how wholesome-sounding you might dress it up. Of course, it can be fun to go for a long walk and find yourself at a refreshing watering hole or inviting restaurant at the end of your jaunt. However, calorie-rich liquid carbohydrate beverages are not usually on the menu during an effective workout!

Extreme obstacle courses

If you have ever been part of an exercise boot camp then you may have some understanding of just how effective a good physical challenge can be, especially when exercises are varied with obstacle-course style workouts. However, while high intensity interval training (HIIT) may be a fitness trend hit, intense does not equal dangerous. Being covered in mud, exhausted and attempting a physical feat that might leave you injured is not a demonstration of fitness. Extreme fitness events can involve all sorts of wacky physical challenges and while there's no reason that fun needs to be taken out of fitness, safety must come first.
Published with permission from FitnessAdvisory. Source.

August 24th, 2014

exercisegeneral_Aug15_BGoing for a run seems to have somehow lost its standing in the exciting mix of exercise programs. However, a new study suggests that not only can running promote longevity, you don't have to commit to an intense amount of sprinting at a fast pace to really reap the health benefits. At Kaia our training combines running so that you are on the go and on the move. The recent findings suggest that running just a small amount can lower the risk of fatal cardiovascular disease or stroke by a staggering 45%. Do you need to start running for your life?

The study

Researchers from the Iowa State University Kinesiology Department took data from the Aerobics Center Longitudinal Study, looking at the running patterns of all ages of adults, with over 55,000 participants over a 15 year period. The aim of the study was to determine a link between running and longevity.

The results

What is interesting about the study results is that regardless of factors such as sex, age, BMI and some other health conditions, the benefits of running were found to be the same. The study suggests that on average, longevity in those who run is extended by three years compared to non-runners. Other findings include a 30% lower risk of mortality from all causes compared to those who never ran.

You don't need to run fast or far!

You do not have to set off on a marathon sprint or think that you have to run around the globe to really feel the benefits or running either, according to the study. And this is the really motivating factor, as the study suggests that whether you run less than an hour a week or more than three hours longevity is not necessarily affected. Those who ran at a rate less than six miles per hour, for less than an hour, once or twice a week, still benefited in terms of longevity in comparison to those who did not run.

Keep on going for years to come!

Another important result to come out of the Iowa study focuses on running over time. The results suggest that those who ran over a continuous period of six years, rather than sporadically, benefited from significant health positives, such as a 50% lower risk of fatal cardiovascular disease or stroke, compared to non-runners.

The wind in your hair!

If you haven't put on your running shoes for a while then perhaps it is time to just pick up a bit of speed to get moving beyond a stroll. Adding some running into your cardio and stretching routines can be a great way to really work your whole body too. As well as the potential health benefits, there is something wonderful about going for a run. If you need reminding how great a run feels then then here are a few thoughts:
  • You feel cleansed mentally as you meditate on each step and leave stresses behind.
  • You can really explore a new area when you go for a run.
  • You can get out into the open and breathe in some fresh-air to awaken the senses and energize your whole being.
  • You can enjoy the scenery of the local park or green area.
  • You can add in some practical elements, such as running for a purpose, whether it is a run to the shop or a charity sprint.
  • You don't need any special equipment and as well as your training program with us, you can pretty much run wherever you are.
  • Running is free!
  • Running exercises your whole body.
  • You can feel the wind in your hair!
With so many benefits and with running being such a positive exercise experience there seems little reason to not get into the rhythm of running for your health with us.
Published with permission from FitnessAdvisory. Source.

August 20th, 2014

womensfitness_Aug15_BIt may sound ironic, since many young women diet because they are conscious of their bodies and weight, but the younger a woman is when she diets the less likely she might be to benefit, health-wise in the future. These are the findings of a long-term study looking at how dieting affects your health. The younger the diet age the more likely a woman is going to experience weight control issues in her 30s. At Kaia we help instill healthy living in young women and also support women of all ages in changing their diets and their knowledge and attitudes toward nutrition for the better.

Bulimia, alcohol misuse and problems with obesity; not the ideal wellness picture for young women. However, behavior stemming from issues about weight could be linked to how young a woman is when she first starts to diet. While the causes are not determined by the Florida State University study, it does raise questions about how young women are leading their lives and the impact this might have on their health in the future.

The study involved college women who were followed for the next 10 years after they graduated and who reported their history of dieting and weight. Groups of women were looked at in 1982, 1992, 2002 and 2012.

What you can do as an adult!

One of the greatest gifts you can give to girls and younger women is to be a solid role model; to set a good example of how to live a healthy lifestyle and to reinforce the positives of a good exercise plan. Women who fret over their weight without taking proactive steps to change their diet and to get fit are often a reflection of the general lack of body confidence and neuroses about real and imagined physical inadequacies that pervade the lives of so many women of all ages. In turn, this filters down to bolster stereotypes about women and also to influence the mindset of girls as they become women and learn to be comfortable with their own bodies.

Encouraging a healthy lifestyle in young women

A greater emphasis on wellness could inspire young women to lead healthy lives and this positive message cannot come soon enough given that so many youngsters are tackling obesity in ever increasing numbers. Encouraging more activity outdoors, less screen time and a healthy diet of fresh produce rather than convenience foods is a good start, especially as young girls and women grow and their bodies change.

The solution for women today

What has to be considered is that psychology and nutrition both play a part in women's diets. On the flip side, it is far too glib to simply tell women that they should be happy with their weight or their physical appearance if they genuinely are not. Women might end up being overweight because they have dieted early and not benefited from a healthy eating plan. However, the fact remains that for many of these women, unhappy about their weight, a solution is needed.

Finding the right strategy to follow a balanced, healthy diet and a suitable fitness program work toward the right results can be confusing if you go it alone. With a welcoming fitness community that focuses on real results you no longer need to battle misconceptions about nutrition or work out without reaching your goals.

We can also give you a great motivational boost to get you going and keep you going in the right direction.

Published with permission from FitnessAdvisory. Source.

August 13th, 2014

womensfitness_Aug11_BPushing boundaries; challenging stereotypes; breaking records; developing the female fitness industry. Female athletes who are at the forefront of their sport or game are grabbing more of the media spotlight than ever before. These powerhouses are not only doing it for women but in many cases are proving direct competition to their male counterparts. Female endurance athletes especially really impress us at Kaia, with their feats of physical stamina and perseverance; a real inspiration for any Kaia girl on her own personal fitness journey, whatever her goals

Women are going faster, further and stronger than ever before and there is a palpable excitement in the air about the fact that women are getting much more attention than ever before for their amazing physical performances. Look for inspirational female athletes in any sport and you will find. With endurance sports it is not just the final result that is so worthy but the fact that these are women who have practiced and fought to overcome so many obstacles to reach the pinnacle of their physical capabilities.

Jennifer Pharr Davis

She's hiked over 12,000 miles across six continents; Jennifer Pharr Davis is perhaps one of the most famous trail hikers in the world. In 2011 she hiked the Appalachian Trail, which is a staggering 2,181 miles. Not only did she cover an average of around 47 miles a day but she’d already been the first woman to do so three years earlier. On top of this she was the fastest person to do so and broke the record for the fastest thru-hike by completing the hike in 46 days, 11 hours and 20 minutes. In 2012 she was named one of the Adventurers of the Year by National Geographic. This year even her summer holiday includes 500 miles of hiking in Spain!

Sarah Reinertsen

She not only completed an Ironman in 2005 in 15 hours in Hawaii but she managed to achieve a world first too. Why? Because Sarah Reinertsen only has one leg. Born with a bone-growth disorder her leg was amputated above the knee when she was seven. By 13 she had broken the 100m world record for women with the same disability. By 16 she was competing in the Paralympics in Barcelona. A record for 400m in the T42 disability classification category, which she set in 1999, is yet to be broken. Add on to this a first for being the first female with a leg amputation to run the 10K Great Wall Marathon in China in 2011.

Zoë Romano

If you want to attract attention in the world of endurance sports then you either need to smash a record or you need to be the first. Zoë Romano first came into the spotlight in 2011 when she ran 2,867 miles - a short trip across the US! Not only is the run alone an incredible achievement but she was the first female to complete this journey without a support vehicle. Running unassisted on this formidable cross-country route she pushed a stroller with her belongings instead! She also raised thousands for a children's charity too.

In 2013, she raised ten times the amount by taking on an immense challenge - running the Tour de France. Taking nine weeks, Zoë paced through 2,000 miles with over 100,000 feet of elevation changes, across mountain ranges, on a course that was designed to be deliberately difficult for cyclists, let alone one woman and her feet! She is the first person to do so.

While you might not want to achieve international fame and go down in history as a top female endurance athlete, the achievements of these women can inspire you to reach your goals. What are you waiting for?

Published with permission from FitnessAdvisory. Source.

August 12th, 2014

exercisegeneral_Aug11_BIf you train with us then you understand just how great it is to be part of a fitness community of all women. Kaia is the perfect way to not only get the best expert help and be able to use appropriate equipment and training methods, but also a perfect way to stay motivated. Here at Kaia we firmly believe that keeping in shape is a lifestyle choice too and so when you are not working out with the other Kaia girls you can keep plugged into exercise by connecting to social networks for fitness fans!

With so many fitness apps on the market you really now need to focus on what you are looking for from an app. Are you looking for a challenge? Are you wanting to simply track your workouts? If you are looking for a digital fitness community then there are many apps to choose from.

Fitocracy - FREE - iOS and Android

One of the most renowned of the social fitness networks, Fitocracy invites so-called Fitocrats to support each other's goals and also adds in some healthy competitive spirit. Tot up points as you finish each workout and move forward to get badges and a thumbs-up or 'prop' from the Fitocracy community. You can also sign up for challenges with with friends and join in community fitness groups where you can feed your motivation with chats that are personal to your fitness journey. You can become a Fitocracy Hero too and challenge friends to a one-on-one contest.

PumpUp - FREE - iOS and Android

Combine fitness, technology and the love of and what have you got? PumpUP is a great way to share post-workout selfies, show your progress through images, as well as upload pics of healthy meals. The idea is to share inspirational healthy and active living photographs. The fact that it gives you a great excuse to unabashedly post pictures of yourself might be seen as a plus point to those who like to pose a little too! The app tracks your fitness and shares your favourite activities so that you can feel motivated by all the community members.

Traineo - FREE - iOS and Android

Focusing on weight loss, the Traineo does more than log your exercise and diet, although this aspect of the app is useful and effective too. There is also a community aspect which is all about motivating you to keep on going and feel as if you are accountable to someone if you don't stick with your diet plans. You choose up to four motivators from the more than 200,000 Traineo users. They then become more personally linked to your goals as they receive email updates charting your progress. In turn you receive their progress emails.

What is important to be aware of is that although fitness apps are great tools to motivate you they are there as a support rather than to replace the real face-to-face exercises you benefit from with us. There is nothing as motivating or as effective as being part of a real-life fitness community in your neighborhood. Apps can help you stay on track but if you want to get on track in the first place then your first contact needs to be with us.

Next month we take a look at some great strength training apps!

Published with permission from FitnessAdvisory. Source.

August 6th, 2014

womensfitness_July31_BOne in five women are put off sports because of their bras! That's according to recent research in England, but women's issues with finding the right support during exercise and feelings of embarrassment are not confined to the UK alone. However, the solution is to make sure you wear the right clothes for exercise, and that includes undergarments. At Kaia you can also exercise in a welcoming and supportive female-only environment. If you're holding back from keeping active then is your bra putting you off exercise?

Are bras a barrier to exercise?

According to a survey by the University of Portsmouth's Research Group in Breast Health, in England, breasts are a barrier that stops many women from getting involved in activities such as exercise and sport. Out of 239 participants, 17% were put off activities as a direct result of their breasts. The reasons were connected with not being able to get hold of the right sports bra and also feelings of embarrassment by a visual lack of support.

What else stops women from exercising?

Whilst women's breasts might stand in the way of a good proportion of women getting fit, this reason ranked fourth. The top three reasons the women in the survey were not exercising was because of lack of energy, lack of time and health reasons.

Is wearing the wrong bra so important?

Lack of support, because of the wrong bra, does not just lead women to feel self-conscious but can cause breast pain too, as well as risk damaging the Cooper ligaments which are tissues that connect the breasts to the pectoral muscles. Once damaged these are irreparable.

According to Emma Burnett, who was part of the UK study it is the lack of activity which is the result of breasts being a factor in deterring from women from exercising. "One third of women in the study were not meeting physical activity guidelines, but improving breast health awareness may help to encourage participation for these women."

Finding the right support

The women who were exercising were those who were more likely to be wearing a sports bra, which emphasizes the importance of having the right support for exercise. With a good bra you can exercise without excess movement or pain. You need to ensure:
  • You wear a bra specifically for sports rather than one designed for everyday use.
  • The band fits snugly so there's no painful chafing and that this lies in a straight line that's parallel to the floor, instead of riding up the back.
  • Straps need to be comfortable and strong, without digging in. Support should come not just from the straps but the band too.
  • Cups should be smooth and completely cover the breasts so that all the tissue is supported. It's important to remember that the breast tissue extends out at the sides further than you might think and you don't want the band digging into this soft tissue. Cups should be smooth and not wrinkled or creating any bulges.
With the right sports bra there's really no stopping you enjoying a great workout as a woman!
Published with permission from FitnessAdvisory. Source.

August 5th, 2014

exercisegeneral_July31_BKnown as the 'silent' killer because there are so few symptoms, if any at the early stages, pancreatic cancer is one of the deadliest types of cancer. However, new research suggests that nearly 40% of pancreatic cancers could be prevented with some healthy lifestyle changes. What many health professionals are now asking is: "Can exercise combat pancreatic cancer?" At Kaia we aim to not just help women get in shape but enhance their quality of life and support better health.

The deadly facts

It's a grim reality that in the US over 30,000 people a year are diagnosed with pancreatic cancer. Most of these people are over 45 years old with the vast majority being over 55. Along with these numbers, what really makes pancreatic cancer such a dreadful disease is that it is usually only diagnosed in the late stages and the survival rate beyond five years is just 5%.

Why is the survival rate not higher?

Currently there is no screening for pancreatic cancer and tumours can be fairly small too. On top of this there are seldom any real symptoms until the disease is fairly advanced. Abdominal pains and jaundice, as well as weight loss and fatigue are just some of these later-stage symptoms.

The causes are not clear

To suggest that keeping trim and giving up bad habits can help avoid some pancreatic cancers, the fact is that there are different causes of cancer and variants. It is not about holding individuals responsible because of their lifestyle choices, which may or may not have had an impact but just improving the statistics by being as healthy as possible. Sara Hiom from Cancer Research in the UK, who are concentrating more funding on research for pancreatic cancer, explains. "Cancer is a complex set of diseases. For some, lifestyle can play an important role, and is one aspect of the disease that we have some control over. Pancreatic cancer is a disease with poor outcomes and is less well understood, so it's important that we talk about the things people can do to stack the odds in their favour and reduce their risk."

Cancer and exercise

As well as playing a role in preventing some forms of cancer, including potentially 40% of pancreatic cancers, exercise is a great way to boost your immune system and ensure that you are not carrying around potentially dangerous excess weight. Stopping bad habits can also encourage an all-round healthier lifestyle too, as long as you don't exchange one vice for another.

There is also evidence that exercise can help when recovering from illnesses, including cancer. Certainly, when you are keeping active you are not only energizing your body but also motivating your mind and encouraging a stronger mind-body connection too. Exercise can keep you feeling good, with the release of 'happy' neurotransmitters and release stress which is also a huge health hazard.

What is clear is that working out is much more than looking good and having a toned physique; fitness is about how you live your life to promote your quality of life and your health. Follow the healthier way with us!

Published with permission from FitnessAdvisory. Source.

July 30th, 2014

womensfitness_July29_BWhereas in the past the focus of many health clubs was on men and male fitness, there is a growing interest in women's health. Gone are the days when all women could do was don a pair of ankle warmers and jump into an energetic aerobics dance class. Here at Kaia our female coaches specialize in female fitness and this helps the growing number of Kaia girls joining our community to improve their fitness levels and work out to enhance not just their physiques but also bring benefits to their whole being. However, there are still some exercise excuses women use all too often!

In general, while society and the media focus on women's weight, the emphasis with men has always been on building strength, creating a six-pack and adding muscle power with endurance sports to increase fitness levels. However, the world of working out is changing and for women now is a better time than ever before to get involved in transforming your life through exercise. Just make sure you're not wasting that opportunity by using any of these classic excuses:

  • I don't want to look bulky! - You don't have to! Strength training is essential for women and can be designed to strengthen rather than bulk-up your body. Not only that. but toned muscles make your whole body look leaner too.
  • I'm too busy with too many other demands! - Women are fantastic multi-taskers; whether it's family demands or pressure at work juggling is a real female skill. However, when it comes to finding valuable 'me' time, many women admit they are too busy. However, if you need to find the time to work out perhaps it's time to not spread your time and energy so thin.
  • I want to lose weight not exercise! - By increasing your muscle mass through exercise your body requires more energy to move and function, as well as work out. This means you burn more calories when you exercise and with the right diet you can lose weight and keep fit.
  • I am not sporty! - If your views of exercise are tainted by bad memories of sports at school or exercise classes in the past, then try and approach fitness with a fresh mindset. You don't have to be sporty to keep your body in shape and look after your health. You just need to be active.
  • I find exercise boring! - Come on, there are so many programs and styles of exercise you can choose from it's impossible to brand all types of exercise as dull. These days, it is more common to customize a workout to fit your preferences too. This means you can really target your goals as well as see and feel your progress. There's nothing boring about that!
  • I am too exhausted! - It's totally understandable that a busy life might leave you feeling frazzled but ironically the less energy you have the more you might be in need of some power boosting exercise. Slumping on the sofa watching television is not particularly relaxing, whereas a feel-good workout can relax you and prep you for a good night's sleep too!
  • I can't afford it! - While you will no doubt have to budget comfortably for your fitness training, it is easy to forget the expenses that you spend on other, less healthy, pursuits that could be cut down in order to free up some resources. Cut out takeouts for a month and spend the money on getting fit instead.
  • I think it's too late! - It's never too late and in fact, if you think it is, then that should be a red flag to you that now is the time to act, with no delay. With the right type of training and help you can improve your fitness levels and your lifestyle no end.
If you're not already in touch with us and working out with us then what's your excuse?
Published with permission from FitnessAdvisory. Source.

July 29th, 2014

exercisegeneral_July25_BIf you don't believe in yourself then you're not going to set and achieve goals, and so you really are setting yourself up to fail and creating a self-perpetuating motion of defeat. Add in some age-old classic exercise excuses and you can easily avoid creating a healthy lifestyle now and also find detours on the road ahead. However, if you want to change your fitness outlook then Kaia and its community of 'Kan-do' Kaia girls offers the right environment for making a commitment to a fit future.

Is achieving results all about how great you are at something? To a certain extent yes, but greatness doesn't always come about through natural talent but through effort and commitment. Do you want to reach your fitness targets? Check out your commitment first.

Commitment is time

Nothing shows you are committed to a project than putting in some valuable hours and committing your precious time to a specific end. With the best will in the world you need to make room in your schedule to apply your fitness plans.

Commitment is belief

When you want to make any real difference in your health and fitness the first commitment needs to a personal one. You need to believe in your own worth and your own abilities, as well as have faith that you can follow the necessary steps to achieve your goals. Commit to self-confidence and embracing your individuality.

Commitment is effort

Along with time, putting in some real work demonstrates real commitment, perhaps more so than anything else. Turning up to train, listening and learning about how best to work out, as well as putting yourself through the paces all adds up to effort that will pay off.

Commitment is focus and motivation

When the going gets tough your focus, determination and motivation will see you through. Even if you love your training, there will inevitably be days when you find you are flagging. If you are motivating yourself then you are committing to keeping the momentum going and reaching the end point.

Commitment is seeking, setting and strategizing

To really apply commitment you need to be committed to something. That means that you seek out what your goals are, decide on these and commit to them by devising a plan. This might be working out x number of times a week or setting mini-goals to reach by certain dates. You could also commit to a certain event, such as being able to run a specific marathon.

Commitment is patience

It's human nature that if you want something then you don't really want to wait around for it. People often talk about dramatic life changes but as time goes on they realize that they might not be able to reach their goals overnight they lose interest. Commitment isn't necessarily about intensity. It isn't about blocking out all other demands and creating tunnel vision. Instead, commitment is accepting that for a fit future you need to be patient about the journey and be aware of where you have come from, where you are at, and where you are headed.

Commitment is more than an idea

It is really about changing your lifestyle and letting negative habits fall by the wayside. Commitment is not just a feeling or an approach but really a way of life. To be committed to a fit future you need to start making changes now that prove to yourself and those around you that you are serious. Before long your commitment will become second-nature. You can then set yourself your next challenge!

If you are looking to make a lasting fitness commitment, contact us today to see how our trainers can help.

Published with permission from FitnessAdvisory. Source.