Bootcamp provides you a solution to overcome all those previously mentioned hurdles.  It is inexpensive, you have a personal trainer leading the exercises so it takes the guess work right out, and there is enough variety to constantly keep your muscles guessing.

Think Bootcamp will be too tough for you?  Are you picturing a drill sergeant of a trainer barking at you to go faster and nothing but already buff and athletic participants in class with you being the only one sucking wind?  Not at all!  Our bootcamp participants are of all ages and fitness levels and the trainer makes sure that everyone is doing exercises that are realistic for each participant.

We guarantee you’ll leave fatigued!

Bootcamp is a one hour calorie burning machine. The outdoor class combines strength training and cardio to get you into the best shape of your life. A professional personal trainer designs a new class every week that incorporates everything from dumbbells, balls, boxing, and calisthenics to keep the program fun and your body guessing. Not only that, it is a great way to add some diversity to your workout routine and meet some great people.

The Bootcamp program* is offered at 1640 West Lane Ave behind the training studio building parking lot every Saturday at 9am starting May 1st-September 30th*

*no class May 29th, July 3rd, September 4th

Package Options:
New to Bootcamp? First session is FREE!
Single Sessions – $12
10 sessions – $108 (10 sessions for the price of 9!)
19 sessions – $190 (just $10 per session)

To sign-up either call at 614.488.3308 visit our website:

http://www.columbusfitness.com/group-training.html

Exercise

Exercise is beneficial in numerous ways, and for smokers it may not just mean fitness, it may mean quitting. Whenever you feel that urge to light one up, consider doing some little exercises instead. Triceps dips in a sturdy chair, side bends while sitting in a chair, or shoulder raises using a full water bottle all are great ways to fight through a craving as well as get a little bit of exercise in the office.

Quitting

Quitting takes strength and time. Most people don’t fully quit on their first attempt, rather it takes multiple attempts to kick the habit. Here are some helpful tips to get started on the path towards a smoke free existence.

• Pick a quitting day and stick to it.
• Get rid of all of the tobacco products in your home, car and workplace.
• List the times and places that you most likely want to smoke and avoid them.
• Reward yourself for successful milestones such as a week or a month without smoking with things like a dinner out or a movie.

Weight Control

Some people experience weight gain when they quit, but this is something that can be curbed with a healthy diet and smart choices. No matter what, quitting should be your number one priority. Don’t give up on the fight just because you have gained a few pounds since you quit. Weight can be lost at any time so it is important to stay focused on the goal. Also, exercising daily will help to keep you fit while you quit. Monitor your weight and know what you are eating, it may help to consult a nutritionist for a healthy eating plan. Avoid sweets and alcohol as these are fattening and be sure to keep to your diet even when you are dining out.

Quitting can be tough but with these tips, focus, and a strong will you are well on your way to being much healthier and tobacco free.

Spring is here and many people have started to head outside and begin or continue their running program.  Have you recently begun running?  Are you tracking your miles each week?  As you are tracking your miles each week, are you also keeping track of the miles on your shoes?  It is very common to keep track of how many miles you are running each week, but the amount of miles put on your shoes is an important thing many of us overlook. Wearing shoes that are worn and no longer provide support can cause a lot of problems that we all want to avoid.

Why is proper foot support in our shoes important?

If your shoes are not providing proper support, it could result in an injury that could have been avoided with a new pair of shoes.  In fact, exercising in shoes that have too many miles on them is one of the leading causes of injuries to the lower extremity. Some of the injuries that could result from unsupportive footwear are shin splints, plantar fasciitis, stress fractures, and patellarfemoral syndrome (knee pain).

How often should my shoes be replaced?

It is very important to replace your shoes because they lose shock absorption. Running shoes should be replaced every 400 miles. At 400 miles, shoes can lose up to 80% of their shock absorption.  You may have a pair of shoes that are brand new, but have been sitting in your closet for a year.  These shoes need to be replaced as well.  After a year of just sitting on a shelf, shoes lose up to 50% of their shock absorption.  If you notice that your knees or feet are beginning to hurt, it may also be a sign that it is time to invest in a new pair of shoes.

Where should I go to get running shoes?

A good place to go to get new running shoes is a specialty running store.  Some examples of these stores are Front Runner, Fleet Feet, etc.  In some stores, they have trained their employees to watch you walk and suggest shoes based upon the kind of support your foot needs.  Then they may allow you to take the shoes outside and run in them to get an idea of how they will feel when you are exercising.  Avoid buying shoes off the internet.  When you buy online you have no idea how long a shoe has been sitting on the shelf, versus in a store the turnover in stock is likely to be more often. Remember, a shoe can lose 50% of it’s shock absorption sitting on a shelf for a year.

Below are some common questions and answers to help you effectively and efficiently prepare:

How far in advance should the newly engaged bride to be begin her fitness program?

To start to see physical changes and muscle definition it takes 8-10 weeks for the body to respond to a consistent strength training program.  This is where a personal trainer is key.  Having a personal trainer allows you to be accountable and not skip workouts.  Especially as it get closer to the wedding date, life on becomes more stressful and more busy.  Also, a personal trainer has the the background to design a workout program that meets your fitness goal needs so you are not wasting your time doing the wrong exercises.

How do I go about finding a personal trainer?

Unfortunately, just about anyone c an call themselves a personal trainer.  Most states do not have a state wide licensure program to regulate the quality of personal training out there.  Therefore, you’ll want to do your research before trusting your body to just anyone.  For example, Columbus Fitness Consultants of Columbus, Ohio ( www.columbusfitness.com ) has a highly experienced staff who all have a degree in Exercise Science.  There are certification programs out there to certify individuals to become trainers however the average consumer does not have the knowledge to distinguish a valuable accredited certification versus an over the weekend online course.  So be inquisitive and ask in detail what your potential personal trainer’s qualifications are before trusting your body over to them.

How many times a week and for how long each time should I be working out?

For strength training a minimum of two times per week is recommended.  For cardio training such as, running, elliptical, biking, swimming or aerobics classes a minimum of three times a week of 30 minutes at time is recommended.

My wedding dress is strapless and I want defined shoulders and arm but I don’t want to bulk.  How can I avoid this?

Because of a woman’s natural hormone levels of progesterone versus estrogen versus testosterone it is extremely unlikely to bulk from strength training the upper body.  Not to say that women cannot achieve this however it takes a very disciplined diet and hours upon hours of heavy lifting.  For general toning and gains in strength it is recommended to do a variety of upper body exercises and keep the reps high in the range of 20-25.

It’s the mixers, syrups, and sodas that really get people into calorie trouble, because most drinks start with 1.5 ounces of distilled spirits that only have around 96 calories, but mixologists can easily turn that into a drink with hundreds of calories,” says Carolyn O’Neil, MS, RD, co-author of The Dish on Eating Healthy and Being Fabulous.

Whether you’re drinking a beer or a cosmo, the higher the alcohol content, the higher the calories, says O’Neil. For example:

The higher the alcohol content, the higher the calories

• 80-proof vodka (40% alcohol; the most common type) has 64 calories per 1oz
• 86-proof vodka (43% alcohol) has 70 calories/1 oz
• 90-proof vodka (45% alcohol) has 73 calories/1 oz
• 100-proof vodka (50% alcohol) has 82 calories/1 oz

When it comes to portion size, the average serving size of wine and alcoholic beverages is probably smaller than you think.  Beer, on the other hand, is more standardized in bottles and beer glasses, except if you are in a European beer garden.

Tips for Savings Calories with Alcoholic Beverages

1. 1. Alternate alcoholic and nonalcoholic drinks to save calories.
2. Choose wine, light beer, or simple cocktails made with low-calorie mixers. Just as you might order your salad with dressing on the side, don’t be shy about asking for your cocktail your way.
   • Diet soda or diet tonic: 0 calories
   • Orange juice (6 oz): 84 calories
   • Cranberry juice cocktail (8 oz): 136 calories
   • Light orange juice (8 oz): 50 calories
   • Light cranberry juice (8 oz): 40 calories
   • Light lemonade (8 oz): 5 calories
   • Coffee, tea: 0 calories
   • Baja Bob’s sugar-free margarita or sweet ‘n’ sour mix: 0 calories
   • Lemon or lime juice (1/2 oz): 10 calories
   • DaVinci or Torani’s sugar-free syrups: 0
3. Skip the mixer altogether. Try ordering your favorite spirit or one of the new flavored liquors on the rocks. “Infused vodkas are very popular because they are not sweetened but infused with flavors, from jalapeno to peach, without adding any extra calories,” says O’Neil.
4. Dilute your drink. Another option is diluting your drink with club soda or sparkling water. Wine spritzers are a low-calorie standby. And if you usually drink vodka and cranberry, for example, try it with club soda, just a splash of cranberry juice, and a squeeze of lime. Garnish with a wedge of citrus or pineapple to add flavor and few calories.
5. Have a game plan. Before heading out to the cocktail party or happy hour, make sure you have a game plan. Decide in advance the number of cocktails you are going to drink and cut back on calories during the day in anticipation. But eat a light snack before you go so you won’t get tipsy with the first drink and it will be less tempted to dive into the food. Always be aware of your own personal limits. Don’t drink too much, and, of course, don’t drink and drive.

How Many Calories Are in Your Favorite Cocktails?

• Mojito (8 oz): 214 calories
• Cosmopolitan (4 oz): 200 calories
• Chocolate martini: (2 oz each vodka, chocolate liqueur, cream, 1/2 oz creme de cacao, chocolate syrup): 438
• Margarita (8 oz): 280
• Green apple martini (1 oz each vodka, sour apple, apple juice): 148
• Martini (2.5 oz): 160
• Bloody Mary (5 oz): 118
• Red wine (5 oz):120
• White wine (5 oz): 120
• Beer (12 oz): 150-198
• Light beer (12 oz): 95-136
• Ultra-light beer (12 oz): 64-95
• Champagne (5oz): 106-120
• Coffee liqueur (3 ounces): 348
• Godiva chocolate liqueur (3 oz): 310
• Wine spritzer (5 oz): 100
• Eggnog with rum (8 ounces): 370
• Hot chocolate with peppermint schnapps (8 oz): 380
• Spiced cider with rum ( 8 oz):150
• Vodka and tonic (8 oz): 200
• Screwdriver (8 oz): 190
• Mimosa (4 oz): 75
• Gin and tonic (7 oz): 200
• Long Island iced tea (8 oz): 780
• White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425
• Mai Tai (6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350
• Rum and Coke (8 oz): 185
• Rum and Diet Coke (8 oz): 100

10 minutes per day can improve your quality of life

Findings from the Archives of Internal Medicine outline the results of study where 430 sedentary postmenopausal women which were divided into 4 groups: non-exercisers, moderate exercise for one hour a week, moderate exercise for two hours a week, and moderate exercise for 3 hours a week. Questionnaires were completed at the end of the trail which found that these women found improvements in all aspects of quality of life (mental health, energy, social functioning, and emotional health). There was a direct correlation that the more the women exercised the greater the improvements.

Even more interestingly, the study found it is possible to be overweight or obese but live 3 years longer than a normal-weight individual who does not partake in daily moderate exercise.

So much activity should you do? The government’s latest physical activity guidelines suggest:

• 2 ½ hours moderate-intensity physical activity (brisk walking) or 1 ¼ hours a week of a vigorous-intensity activity (jogging or swimming)
• Better yet would be 5 hours of moderate-intensity physical activity or 2 ½ hours of vigorous activity
• Two or more days a week is recommend for adults of resistance training which should cover all major muscle groups including chest, back, shoulders, thighs, hips, and abdomen.
• Older adults should follow the same guidelines if able to. If not they should do as much physical activity as their bodies’ will allow. Balance training should be integrated to help prevent falls.