I JUST CAN'T SHAKE IT OFF

Forgive me but I have to confess.   It’s something that I’ve been hearing over and over.  I wake up, go to sleep, drive, eat and it’s stays right there with me.  I just can’t get it out of my head.

That Taylor Swift song; you know the one…”Shake It Off”.   I don’t know when, how or why that song got in my head but I can’t seem to “shake it off”.  I admit it does lift me up and get me going.  I just like it.  It’s funny how a song can put you in the perfect mood.   This is especially true when exercising.

 

There is just something about the right music that can make your workouts more beneficial.  My clients at Bfit Athletic Club are serious about the music I play in class. They love working out to energetic upbeat melodies and for good reason. There have been studies that have shown that working out to music actually increases your endurance.*  Music motivates you and helps to get you in that zone. A great beat not only pushes you to work harder, but can also help you keep pace.  I love to see my clients doing different exercises all to the same rhythm of a song.

If you are looking for an extra boost to your workout, then try adding some music.  Create your favorite playlist and get moving.  

 Contact me if you need help with your fitness goals.  We are offering a great special for new members. 

Join the MOVEment.  Commit to Bfit.

Nancy

NASM CPT

CrossFit L1

www.bfitathleticclub.com

 *Read More about music and exercising:

http://en.wikipedia.org/wiki/Exercise_and_music

MAMA SAID THERE'D BE DAYS LIKE THIS

Are you in a funk?

The holiday season is here.  A busy fun-filled time of the year spent with family and friends, lots of parties, rich food and tons of shopping.  

Unfortunately for many, this is the time of year that they experience what’s known as “Seasonal Affective Disorder (SAD)”.   SAD is a form of depression.  The actual cause of SAD is unknown but the symptoms can include fatigue, moodiness, difficulty sleeping, low energy, and increased appetite.

Consult your doctor if you think you may be suffering from SAD.

The good news is that there are some simple ways to help.  Regular exercise, eating a well balanced diet, and spending more time outside in the sun all have been known to ease the symptoms.

Don’t let SAD keep you in a funk this holiday season.   Get up and get moving, get outside and soak up the sunshine, and get into eating more organic whole foods. 

Take time out of this busy holiday season to take care of you.

Nancy

NASM CPT

www.bfitathleticclub.com

Join the MOVEment.  Commit to Bfit.

CLEANING OUT MY CLOSET

I used to hold onto things way beyond their expiration date.  Even when they no longer served a purpose I had trouble letting go.  To let go meant change.  Change is scary, change is uncomfortable and comfort felt good.  But I learned that in order to move forward you have to sometimes let go of the old and embrace the new.  

Whether it’s a job that is no longer satisfying, a friendship that has run its course, or even old clothes that are too big, I have found that the best thing to do is to get rid of them and move on.

This was my advice to a friend when she told me she keeps 4 sizes of clothes in her closet, from her so called skinny wardrobe to her chubby clothes.  She said that she needs them “just in case” she gains weight (her weight has been up and down and she is back up to her chubby clothes right now).  Not only does that take up a ridiculous amount of space but she has set herself up for failure.  Change starts with a choice and then followed by action. Don’t leave room for “just in case!”

As you embrace your new healthy lifestyle, what are you hanging onto that may be holding you back?

Time to clean out your closet.

Nancy

NASM CPT

Bfit Athletic Club LLC

www.bfitathleticclub.com

GO GREEN

Okay so you joined in on the meal replacement smoothie craze. You’ve been going at it for a while now but not losing any weight. 

In fact, does it look like you’ve may have put on a few extra pounds instead?

Time to take a look at what you are packing into that blender. 

Smoothies are great. They can save you when you don’t have time to sit down and eat a meal, they are quick and easy to make, and you can really pack in a lot of nutrients. But be mindful what you are putting in the blender. Too much fruit and other sugars and you could actually be sabotaging your weight loss goals.

It may take some time to get used to the taste but try to decrease the amount of fruit and gradually begin adding more vegetables to your smoothies.   http://www.timesunion.com/…/Chewing-over-the-benefits-of-sm…

As always, consult your doctor or nutritionist if you have any concerns. 

Nancy M. Smith

NASM Certified Personal Trainer
Crossfit Level1 Trainer

Join the MOVEment to Be strong, Be healthy, Be fit COMMIT TO BFIT

CONFESSION: I KNOW MY COMPETITION DOESN'T STAND A CHANCE!

I love challenges.  It’s the competitive spirit in me; to prove that I can do whatever I put my mind to.   It’s that same competitive spirit that not only motivated me to train for a marathon but to run it and actually finish it.

When a friend asked me to run the Publix Georgia marathon, I laughed.  I mean really, why?  That's something I said that I would NEVER do.  But all it took was a challenge and there I was, up at 6AM running in freezing cold and sometimes in the rain.  Running for hours…Friday nights, Saturday mornings, Sunday afternoons, but there was no better feeling than crossing that finish line and proving that I could do it.

What I realized is that I wasn’t trying to prove it to her.  Yes, she asked me but it wasn’t about her at all.  It was all about me!  I am my biggest competitor.  Finishing that race was all about me challenging my limits. That goal kept me focused and dedicated to the training and the training got me in the best shape ever.  I can’t think of a better benefit.  It was a win win.

It can do the same for you.  As you journey to get in shape, be your biggest competitor.  Challenge yourself to get out of your comfort zone.  Set a lofty goal, dedicate yourself and do something extraordinary!

Join the MOVEment Commit to Bfit

Nancy

www.bfitathleticclub.com

I'M A HEAVY DRINKER

CONFESSION, I LOVE TO DRINK!

Yes I admit it.  I love a good cold one and I don’t reserve myself to just one drink.  Some may say I drink too much, but I don't care.  Sometimes, I drink about 8 tall ones a day.

Relax, I’m talking about water of course.  Water is essential for the optimum performance of every cell in the body.

Suggestions vary on how much water you should consume each day but an easy way to remember is to go by the 8x8 rule. 8 glasses of 8 ounces. Drink more if you are outside in hot weather or exercising.

Other fluids count but try to get into the habit of drinking just plain water instead of empty calorie sweetened beverages.

Read more about the benefits of water:  http://www.cdc.gov/nutrition/everyone/basics/water.html

Nancy
NASM CPT
CF-L1
Commit to Bfit

Bfit Athletic Club LLC