Being a bene-fit trainer is not always easy. Our commitment to personalized, individualized personal training is one we take very seriously - and as we all know, each person's needs are different. We accept every client that comes to us with dedication and earnest - meaning that we have trained everyone from a 63 year-old grandmother with a hip replacement to a Boston-qualifying marathon runner to a husband-and-wife duo looking to lose over 100 pounds.
If you need to find your bene-fit, we are there to help you do it. But as I said above... it's not always easy.
Facing excuses is the number-one challenge for fitness professionals of any kind - and on the flip side, making excuses is one of the most common strategies when it comes to clients who are tired, fearful, or stressed about making healthy and lasting lifestyle changes. We've heard every excuse run the gamut - long work hours, no child care, no clothes to wear, too out of shape to start, don't know where to begin...and so far, we've been able to combat every one with our simple philosophy of individual attention, social support, and group motivation.
Think about it this way: if your child was sick, or if your car broke down, something would have to give. You would have to move around a "want-to" - whether it meant leaving work an hour early or giving up your favorite TV program at night - to address the "need-to" of the emergency situation. Granted, exercise in itself does not constitute a daily emergency - but a lifetime of being overweight, unhappy, stressed out, and facing inactivity-induced chronic illness can definitely be considered one.
A great first step is to take inventory of your time - whether using time management software, a paper and pen, or just a good (and honest!) memory - and figure out exactly where you can fit in nutritious meal planning and exercise. You only need 30 minutes a day to get started (two bouts of 15 is just fine). After you've set aside time, create a mantra that will motivate you and give you purpose on days you just don't feel like working out (something simple, such as "I'm doing this for my family," is great; you can also choose something like "I am getting my Madonna arms!" to make it more fun and energy-boosting). Finally, schedule your workout into your planner or calendar as you would an appointment - an appointment with absolutely no cancellation policy!
At bene-fit, we are realistic about your time and money - but we ask you to be realistic about your own health. Finding time to get fit is an investment you will never regret, whether for your own sake or the sake of your loved ones. Take some time this week to assess your schedule and make yourself - your health - first priority.
October 13, 2010
October 5, 2010
31 Days to Stronger Families: October is Family Health Month!
Here at bene-fit, we celebrate national health-related months with gusto - making sure to give you the most up-to-date information about what's going on and what's relevant to your world. That's why we're so excited to join up with the great folks over at SparkPeople (a great resource for calorie logs, healthy recipes, and much more) to spread the word that October is Family Health Month!
Whether your family consists of a whole bunch of kids or just you and a well-loved canine or feline companion, Family Health Month is a great time to get on track with a healthy lifestyle - making small changes just once a day! To help you do it, SparkPeople created a cute and printable daily health calendar to post on your refrigerator and help you observe the month in some really fun, creative ways.
For example, check out today's (October 5) tip: Buy some small pieces of equipment to keep around the house. Encourage your kids to exercise during TV commercials, and stretch before bed each night. bene-fit challenges you to go even further - join your kids! Even without any equipment, making a habit of doing sit-ups or jumping jacks during a commercial break is a great way to make TV time less sedentary - and doubling up with a healthy TV snack of carrots and low-fat ranch or sugar snap peas and hummus turns family time into a serving of health!
Since bene-fitters love their sleep, we're extra excited for October 20th: Establish a bedtime routine. Sometimes the hardest part of the day isn't waking up - it's getting to bed at a reasonable hour! Run a hot bath, read a magazine or chapter of a book, perform a few nighttime yoga stretches, and most importantly - enforce your bedtime. Whether adults or children, everyone appreciates an energetic, lively day that can only be the product of a full, undisturbed night of sleep.
Finally, check out the wise words of October 31st: Lead by example. This may be the most effective way to teach anyone anything. Explain why you choose to order the garden burger and why you work out. Kids are sponges for knowledge! And yet again - as a central part of the bene-fit philosophy - we believe that role modeling (more so than nagging, yelling, begging or forcing) is the best way to help someone else change their behavior, whether young or old. Put down the remote, pick up the jump rope, skip the butter-laden mashed potatoes when cooking dinner, or pick up a bag of salad to add color to your table. The small examples can often be the most profound when trying to establish healthy habits in your household.
We've only got 26 days left of Family Health Month - so start making health a priority for you and your family today and watch the bene-fits grow as you do.
Whether your family consists of a whole bunch of kids or just you and a well-loved canine or feline companion, Family Health Month is a great time to get on track with a healthy lifestyle - making small changes just once a day! To help you do it, SparkPeople created a cute and printable daily health calendar to post on your refrigerator and help you observe the month in some really fun, creative ways.
For example, check out today's (October 5) tip: Buy some small pieces of equipment to keep around the house. Encourage your kids to exercise during TV commercials, and stretch before bed each night. bene-fit challenges you to go even further - join your kids! Even without any equipment, making a habit of doing sit-ups or jumping jacks during a commercial break is a great way to make TV time less sedentary - and doubling up with a healthy TV snack of carrots and low-fat ranch or sugar snap peas and hummus turns family time into a serving of health!
Since bene-fitters love their sleep, we're extra excited for October 20th: Establish a bedtime routine. Sometimes the hardest part of the day isn't waking up - it's getting to bed at a reasonable hour! Run a hot bath, read a magazine or chapter of a book, perform a few nighttime yoga stretches, and most importantly - enforce your bedtime. Whether adults or children, everyone appreciates an energetic, lively day that can only be the product of a full, undisturbed night of sleep.
Finally, check out the wise words of October 31st: Lead by example. This may be the most effective way to teach anyone anything. Explain why you choose to order the garden burger and why you work out. Kids are sponges for knowledge! And yet again - as a central part of the bene-fit philosophy - we believe that role modeling (more so than nagging, yelling, begging or forcing) is the best way to help someone else change their behavior, whether young or old. Put down the remote, pick up the jump rope, skip the butter-laden mashed potatoes when cooking dinner, or pick up a bag of salad to add color to your table. The small examples can often be the most profound when trying to establish healthy habits in your household.
We've only got 26 days left of Family Health Month - so start making health a priority for you and your family today and watch the bene-fits grow as you do.
September 27, 2010
Testing Celebrity Fit Tips: Hype or Help?
We've all seen them at least a few (hundred) times: the eye-catching weight loss headlines on the tabloids surround us at the grocery store, nail salon, or even our own mailboxes.
"The incredible shrinking Drew Carey!"
"Kelly Osbourne: Size 12 to Size 2!"
"Body after baby - 10 amazing celebrity mom slimdowns!"
Stories (and their accompanying glossy photos) like this are easy to dismiss. Most celebrities have access to all-star personal trainers, top-notch doctors and dietitians, and expensive fitness equipment and services. "Walk a day in my shoes," we want to mutter, "and we'll see how 'easy' it is to get fit and lose weight."
Outside the protected shell of fame, there are definitely obstacles to getting healthy "like the stars." Many people have children and cannot pay a child care professional just to steal away an hour at the gym. Few folks can afford the convenience of a chef or meal delivery service and must count their own calories and/or prepare their own healthy meals, a skill that takes planning and some nutritional education. Finally, there is the motivation issue - while most of us truly want to live a healthy lifestyle that feels good and bene-fits our bodies, we won't get fired from our jobs if we gain a few pounds or suffer the humiliation of having a photo taken of us enjoying that huge double-dip ice cream cone.
However, after poring over some of this articles (admittedly while getting a pedicure!), I noticed one thing - if you look past the extreme (liquid diets, fasts, detoxes, and three-hour workout regimes), many of the celebrities actually maintain fairly reasonable routines to achieve their health and fitness goals.
Take Drew Carey, for example, featured in this week's PARADE magazine. He notes that "the hardest diet I was ever on was when I was fat...you don't have energy for anything. It's horrible." He goes on to claim that his diet - a balanced routine of three protein-and-vegetable meals and two fruit-based snacks daily - along with 30 minutes of cardio exercise per day was the simple formula to achieve his 77-pound weight loss. Now that's the level of simplicity that bene-fit can get behind!
How about the aforementioned Kelly Osbourne? While it is definitely not possible - nor healthy - for every body to transform into a size 2, the petite Osbourne knew that carrying 50 extra pounds on a small frame was going to be a long-term health issue. She found an exercise she was passionate about - ballroom dancing (in her preparation for Dancing with the Stars) and found that a healthy snack before bed (in her case, an apple) kept her satiated at night yet ready for breakfast the next morning.
And as for those hot mamas, bouncing back almost impossibly after having a baby? Well, the basic answer is genetics - how well women's bodies cope with the demands of pregnancy varies widely depending on one's hormones, body composition, and health history. However, some "secrets" - such as practicing yoga at home, jogging with baby in tow, and avoiding snacking off kids' plates - are easy enough for any mom or dad to add to their daily routine.
At bene-fit, we know that our clients are not celebrities - you're everyday people with real-life demands. That's why we offer health and fitness options in a variety of different formats - from in-home and outdoor personal training to private yoga instruction to online and virtual training programs. You don't have to be a celebrity to look like one - and you sure don't have to be famous to deserve good health! Start by contacting a bene-fit professional today and in no time, you'll be feeling like the star of your own healthy life.
"The incredible shrinking Drew Carey!"
"Kelly Osbourne: Size 12 to Size 2!"
"Body after baby - 10 amazing celebrity mom slimdowns!"
Stories (and their accompanying glossy photos) like this are easy to dismiss. Most celebrities have access to all-star personal trainers, top-notch doctors and dietitians, and expensive fitness equipment and services. "Walk a day in my shoes," we want to mutter, "and we'll see how 'easy' it is to get fit and lose weight."
Outside the protected shell of fame, there are definitely obstacles to getting healthy "like the stars." Many people have children and cannot pay a child care professional just to steal away an hour at the gym. Few folks can afford the convenience of a chef or meal delivery service and must count their own calories and/or prepare their own healthy meals, a skill that takes planning and some nutritional education. Finally, there is the motivation issue - while most of us truly want to live a healthy lifestyle that feels good and bene-fits our bodies, we won't get fired from our jobs if we gain a few pounds or suffer the humiliation of having a photo taken of us enjoying that huge double-dip ice cream cone.
However, after poring over some of this articles (admittedly while getting a pedicure!), I noticed one thing - if you look past the extreme (liquid diets, fasts, detoxes, and three-hour workout regimes), many of the celebrities actually maintain fairly reasonable routines to achieve their health and fitness goals.
Take Drew Carey, for example, featured in this week's PARADE magazine. He notes that "the hardest diet I was ever on was when I was fat...you don't have energy for anything. It's horrible." He goes on to claim that his diet - a balanced routine of three protein-and-vegetable meals and two fruit-based snacks daily - along with 30 minutes of cardio exercise per day was the simple formula to achieve his 77-pound weight loss. Now that's the level of simplicity that bene-fit can get behind!
How about the aforementioned Kelly Osbourne? While it is definitely not possible - nor healthy - for every body to transform into a size 2, the petite Osbourne knew that carrying 50 extra pounds on a small frame was going to be a long-term health issue. She found an exercise she was passionate about - ballroom dancing (in her preparation for Dancing with the Stars) and found that a healthy snack before bed (in her case, an apple) kept her satiated at night yet ready for breakfast the next morning.
And as for those hot mamas, bouncing back almost impossibly after having a baby? Well, the basic answer is genetics - how well women's bodies cope with the demands of pregnancy varies widely depending on one's hormones, body composition, and health history. However, some "secrets" - such as practicing yoga at home, jogging with baby in tow, and avoiding snacking off kids' plates - are easy enough for any mom or dad to add to their daily routine.
At bene-fit, we know that our clients are not celebrities - you're everyday people with real-life demands. That's why we offer health and fitness options in a variety of different formats - from in-home and outdoor personal training to private yoga instruction to online and virtual training programs. You don't have to be a celebrity to look like one - and you sure don't have to be famous to deserve good health! Start by contacting a bene-fit professional today and in no time, you'll be feeling like the star of your own healthy life.
September 20, 2010
Accounting for Health
For many, fall - even more so than spring - is a time for new beginnings. Students return to school, work schedules reestablish stability after a summer of vacations and flex time, and exercise routines often begin to wane due to the end of swimsuit season. We here at bene-fit find that the clients that make it through the "autumn hump" (rather than abandon their summer routines) are often the most successful all year 'round.
Fall can be an ideal time to take inventory of your health and fitness goals and start "accounting" for your past year and future plans. Rather than wait for the typical New Year's resolutions, why not get a jump start on some new lifestyle changes now?
When I am trying to establish or return to healthy habits in my own life, I find that basic accounting principles are often an easy and organized way of doing so. While I am neither an accountant nor a mathematician (!), it can be helpful to put an area of your life (like health) into different terms to look at it more objectively and from a new perspective.
First, consider cost. What have you invested in your fitness goals over the past few months or weeks? Have you reaped the bene-fits of those investments (such as losing weight after changing your eating habits), or have you squandered them (for example, by purchasing a gym membership and then not going regularly)? Make sure that the effort and expenditure you're willing to offer is enough to cover the rewards of your work.
Next, assess full disclosure. Are you frustrated because you're doing all the right things and not seeing results - or because you really aren't staying honest to your diet or exercise routine and actually cheating yourself? Because your body, health, and well-being are so intensely personal, you must commit to honesty in your habits and expectations, and make sure that you're not establishing self-destructive patterns while trying to get healthy.
Third, I really like the idea of the going concern principle, which reads: " an entity will continue to exist long enough to carry out its objectives and commitments and will not liquidate in the foreseeable future." In layman's terms? Try your best to give your fitness program a long-term commitment and consistent effort for as long as it takes to see the results you want. Giving up a healthy diet after a week or foregoing your exercise program after your first visit to Spin class doesn't give you a realistic chance to reach your goals.
Finally, try to practice revenue recognition whenever possible - even if there are no viable "profits" to speak of. For example, even if you haven't lost a pound from your first month of clean eating and regular exercise, consider the "revenue" of increased energy, emotional positivity, and long-term health. Recognize the fruits of your labor in all forms - more sleep, enhanced quality time with a friend or partner, better-fitting clothes - and don't get so blindsided with a singular goal that you can't appreciate all the other bene-fits of your lifestyle change.
Any time the seasons change, our routines inevitably do as well - so this fall, make sure that your seasonal adjustments include plenty of exercise, a good amount of sound sleep, and a healthy diet (it's pumpkin season, after all - why not try a new autumn-inspired recipe??). Stay accountable for your health and be sure to find your bene-fit.
Fall can be an ideal time to take inventory of your health and fitness goals and start "accounting" for your past year and future plans. Rather than wait for the typical New Year's resolutions, why not get a jump start on some new lifestyle changes now?
When I am trying to establish or return to healthy habits in my own life, I find that basic accounting principles are often an easy and organized way of doing so. While I am neither an accountant nor a mathematician (!), it can be helpful to put an area of your life (like health) into different terms to look at it more objectively and from a new perspective.
First, consider cost. What have you invested in your fitness goals over the past few months or weeks? Have you reaped the bene-fits of those investments (such as losing weight after changing your eating habits), or have you squandered them (for example, by purchasing a gym membership and then not going regularly)? Make sure that the effort and expenditure you're willing to offer is enough to cover the rewards of your work.
Next, assess full disclosure. Are you frustrated because you're doing all the right things and not seeing results - or because you really aren't staying honest to your diet or exercise routine and actually cheating yourself? Because your body, health, and well-being are so intensely personal, you must commit to honesty in your habits and expectations, and make sure that you're not establishing self-destructive patterns while trying to get healthy.
Third, I really like the idea of the going concern principle, which reads: " an entity will continue to exist long enough to carry out its objectives and commitments and will not liquidate in the foreseeable future." In layman's terms? Try your best to give your fitness program a long-term commitment and consistent effort for as long as it takes to see the results you want. Giving up a healthy diet after a week or foregoing your exercise program after your first visit to Spin class doesn't give you a realistic chance to reach your goals.
Finally, try to practice revenue recognition whenever possible - even if there are no viable "profits" to speak of. For example, even if you haven't lost a pound from your first month of clean eating and regular exercise, consider the "revenue" of increased energy, emotional positivity, and long-term health. Recognize the fruits of your labor in all forms - more sleep, enhanced quality time with a friend or partner, better-fitting clothes - and don't get so blindsided with a singular goal that you can't appreciate all the other bene-fits of your lifestyle change.
Any time the seasons change, our routines inevitably do as well - so this fall, make sure that your seasonal adjustments include plenty of exercise, a good amount of sound sleep, and a healthy diet (it's pumpkin season, after all - why not try a new autumn-inspired recipe??). Stay accountable for your health and be sure to find your bene-fit.
September 13, 2010
Workout Whereabouts: Home, Gym, and Beyond
Many folks are shocked to find out that most bene-fit workouts - particularly our Boot Camps - don't use any fancy equipment outside the participants' own bodies. How can you get a good workout without lifting heavy weights or slogging up a stairmaster, they might ask. The answer, of course, is that basic calisthenics and high-intensity cardio are often better done outdoors amid fresh air, natural (soft) ground, and sunshine.
However, as well-rounded bene-fit trainers, we also acknowledge the usefulness of both equipment and the gym environment. For some folks, slinging a kettlebell or joining a Spin class offers a diversion from the usual routine; a way to enter a place and forget about all the things going on outside it.
So which way, then, do we think is better? Which format does bene-fit recommend to our clients?
I wish I could offer a singular response, but in life as on Facebook, sometimes the better answer is: it's complicated. There are a few questions to consider if you are trying to save money by terminating a gym membership or start a new gym routine to complement your outdoor fitness work. Ask yourself:
1) What are my goals?
If your goals are to run a marathon, complete a triathlon, or start a fitness walking program, outdoor exercise is probably your best bet. bene-fit offers coached endurance training for these types of events, and you can find great outdoor walking and cycling routes on MapMyRun or similar websites (tailored to your local neighborhood). However, if you are looking to gain a significant amount of muscle mass (think bodybuilding) or train for a weight-related event (such as boxing), you are likely better off finding professional training in a gym setting.
2) To what type of setting do I respond best?
For folks who enjoy the shared energy of a group setting, a gym-based exercise class or outdoor group activity like bene-fit Boot Camp is your best bet. However, for those who are shy about or new to exercise, such settings might be intimidating - in which case hiring a personal trainer or beginning private yoga instruction might be just the welcoming, more intimate relationship you need to get started.
3) How much do I have to spend?
Depending on what value you want to receive from your fitness lifestyle, the cost comparisons are many. Most gyms offer a flat-rate monthly membership for using the facilities and attending classes. In some smaller gyms, classes cost extra. Personal training in gyms is always an extra cost; personal training with bene-fit charges per session or in packages of 3, 5, or 10. Be realistic about both your finances and your goals - make sure the investment you make matches the commitment you're willing to offer.
Once you've asked yourself these questions and made a decision about your fitness lifestyle, you've taken the first step to figuring out what works best for you - a cornerstone of the bene-fit mission and philsophy. Finally, we offer a few of our recommendations for the "hidden gems" of both at-home and in-gym fitness:
AT HOME:
--a plank. You can do it anywhere, hold it as long as you like, and work several muscle groups at once.
--jump rope. It's one of the highest calorie burns for the lowest cost you can find.
--stairs. Whether in your house or in a stadium, these can get your heart rate up FAST.
--DVDs. If you have Netflix, you can rent them and return them for a never-gets-old video library.
--run-walking. Try 1 minute jogging, 2 minutes walking, for a total of 30 minutes - in your neighborhood!
AT THE GYM:
--classes. Take advantage of the diverse and often calorie-busting group exercise activities.
--kettlebells. A few swings of these weighted fitness tools and you'll be feeling the burn.
--treadmill. Play with incline and speed to vary your workout and break up the boredom of cardio.
--box jumps. If your gym has jumping platforms, ask a trainer to show you how to use them - and have fun!
--cable machines. There are over 100 different full-body exercises than can be done on this one apparatus.
Whether you choose to work out in your home, outside, or in a gym, remember - consistency is key! Choose what you like to do, then stick to it. Build a healthy lifestyle in a way that makes you happy and content.
However, as well-rounded bene-fit trainers, we also acknowledge the usefulness of both equipment and the gym environment. For some folks, slinging a kettlebell or joining a Spin class offers a diversion from the usual routine; a way to enter a place and forget about all the things going on outside it.
So which way, then, do we think is better? Which format does bene-fit recommend to our clients?
I wish I could offer a singular response, but in life as on Facebook, sometimes the better answer is: it's complicated. There are a few questions to consider if you are trying to save money by terminating a gym membership or start a new gym routine to complement your outdoor fitness work. Ask yourself:
1) What are my goals?
If your goals are to run a marathon, complete a triathlon, or start a fitness walking program, outdoor exercise is probably your best bet. bene-fit offers coached endurance training for these types of events, and you can find great outdoor walking and cycling routes on MapMyRun or similar websites (tailored to your local neighborhood). However, if you are looking to gain a significant amount of muscle mass (think bodybuilding) or train for a weight-related event (such as boxing), you are likely better off finding professional training in a gym setting.
2) To what type of setting do I respond best?
For folks who enjoy the shared energy of a group setting, a gym-based exercise class or outdoor group activity like bene-fit Boot Camp is your best bet. However, for those who are shy about or new to exercise, such settings might be intimidating - in which case hiring a personal trainer or beginning private yoga instruction might be just the welcoming, more intimate relationship you need to get started.
3) How much do I have to spend?
Depending on what value you want to receive from your fitness lifestyle, the cost comparisons are many. Most gyms offer a flat-rate monthly membership for using the facilities and attending classes. In some smaller gyms, classes cost extra. Personal training in gyms is always an extra cost; personal training with bene-fit charges per session or in packages of 3, 5, or 10. Be realistic about both your finances and your goals - make sure the investment you make matches the commitment you're willing to offer.
Once you've asked yourself these questions and made a decision about your fitness lifestyle, you've taken the first step to figuring out what works best for you - a cornerstone of the bene-fit mission and philsophy. Finally, we offer a few of our recommendations for the "hidden gems" of both at-home and in-gym fitness:
AT HOME:
--a plank. You can do it anywhere, hold it as long as you like, and work several muscle groups at once.
--jump rope. It's one of the highest calorie burns for the lowest cost you can find.
--stairs. Whether in your house or in a stadium, these can get your heart rate up FAST.
--DVDs. If you have Netflix, you can rent them and return them for a never-gets-old video library.
--run-walking. Try 1 minute jogging, 2 minutes walking, for a total of 30 minutes - in your neighborhood!
AT THE GYM:
--classes. Take advantage of the diverse and often calorie-busting group exercise activities.
--kettlebells. A few swings of these weighted fitness tools and you'll be feeling the burn.
--treadmill. Play with incline and speed to vary your workout and break up the boredom of cardio.
--box jumps. If your gym has jumping platforms, ask a trainer to show you how to use them - and have fun!
--cable machines. There are over 100 different full-body exercises than can be done on this one apparatus.
Whether you choose to work out in your home, outside, or in a gym, remember - consistency is key! Choose what you like to do, then stick to it. Build a healthy lifestyle in a way that makes you happy and content.
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