Stress

Covid

COVID-19

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Effective June 20, 2020 

Learn more about the steps that we are taking to increase preventative safety measures for our team and clients with COVID-19. Below are our new procedures for in person sessions.

New COVID-19 procedures as per recommendations through the Centers for Disease Control have been implemented to help ensure safety and well being.  At Fitness Knocking, the health and safety of our team and clients has always been a priority. As the world is taking extra precautions to slow the spread of COVID-19, Fitness Knocking is doing its part with additional safety measures to prioritize the health and safety of our team and clients.

All clients will need to electronically sign a new waiver with new COVID-19 transmission prevention policy which states:

In an effort to limit the transmission of COVID-19 (Coronavirus 2019), I confirm that I will reschedule any in person appointment to a virtual session if:

  • I am sick or experiencing the following symptoms: fever, nausea, vomiting, diarrhea, loss of smell or taste, shortness of breath, unexplained fatigue, dry cough, suspected respiratory infection or any other COVID-19 related symptoms. I am not feeling well I will not attempt to try to ‘sweat it out.’

  • I have been in contact with someone who has tested positive for COVID-19 or been quarantined within the past 14 days.

  • I have traveled out of the country in the past 14 days.

  • I understand that I am required to wear a face mask during the session if the session is indoors with no ventilation, and maintain a minimum distance of at least 6 feet. If sessions are held in a fresh air circulating area or outdoors (in the shade preferably) we will maintain a minimum distance of 6 feet masks are still suggested but are optional.

  • I must avoid touching my face and properly wash my hands before and after the session.

Further, I understand sessions will be denied and I will be charged for the appointment if I do not adhere to the procedures.

Team Safety Measures

Our team will

  • Encouraged to take precautionary measures such as asymptomatic testing and temperature checks prior to resuming in person training.

  • Not bring in our own equipment into your home.

  • Avoid touching your equipment to demonstrate and spot unless a mask is worn

  • Encourage outdoor sessions.

  • Avoid touching our face and properly wash our hands before and after the session.

  • Wear face masks during our sessions.

  • No longer be able to make physical adjustments for the foreseeable future through touch and will instead rely on their voices to guide clients through the movements.

  • Stay home or virtually train clients when not feeling well.

 

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Importance of Sleep and Hydration

Importance of Sleep and Hydration

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The importance of sleep and hydration often are overlooked.

Hello fitness friends and happy May! Happy Mothers Day Sunday. I am feeling so tired and worn out this month with work, kids, kids school. Can you relate?  This month our overall theme is the importance of sleep and hydration. These factors may not seem too important, but they can have a lot to do with weight loss, weight gain, and staying fit both physically and mentally.

Take a moment to ask yourself: How much water do you drink every day? How much sleep do you get each night? And how might these factors change the course of achieving your goals?

Let’s start with water. Drinking water is one of the best things we can do for ourselves. Did you know up to 60% of the human adult body is made up of water? Water is a key part of many bodily functions necessary to keep us alive and well.

To name a few, water helps us:

  • Lubricate joints.
  • Regulate body temperature.
  • Form saliva (necessary for digestion).
  • Flush body waste.
  • Convert food into components needed for survival.

So if water is so important, how much do we actually need to drink to stay healthy?

This answer varies based on a lot of different factors like age, weight, and gender. With that being said, the average adult male and female should consume about 8-12 cups each day or enough to make your urine not smell bad or be bright yellow. For those who don’t enjoy drinking water, you’re in luck. Some of this can be taken in the form of fruits and veggies that are dense in water, like watermelon and spinach.

Now that you know a little bit more about water, how does it relate to weight loss, weight gain, and achieving your fitness goals? Well, it’s simple. For one, fat tissue does not hold as much water as lean tissue. Second, lack of water can lead to dehydration, which can really drain your energy levels. And finally, if you don’t drink enough water your salt/water ratio will become unbalanced and your body will hang on to any extra fluids until the balance is restored. This means that you’ll retain more water weight – which is weight nonetheless.

Now, let’s talk about sleep.

Sleep is so important for so many reasons and much like water, is essential for health and survival.

Sleep helps us:

  • Maintain good cardiovascular health.
  • Maintain a stable and positive mood.
  • Retain information and memories.

I know it probably seems like the importance of sleep is pretty straight forward, but did you know what bad sleeping patterns/not getting enough sleep can affect your weight loss goals? But how can sleep possibly relate to your diet? It’s simple.

A lack of sleep can negatively affect your metabolism. Getting enough sleep won’t necessarily make you lose weight, but a lack of sleep can lead to an increased appetite. Not only that, but not getting enough sleep takes a direct hit on self-love and care. Remember when I said sleep helps maintain a stable mood? This is exactly why sleep is related to self-love. When you get enough sleep, you are taking care of yourself. You are loving yourself, and you’re treating your body right.

Looking for guidance with helping you with defining the importance of sleep and hydration? We have trainers that are ready and eager to help you! We’ve recently moved to at-home virtual training and can help you from the comfort of your own home, in a safe manner. Contact us today for a consultation and take another step towards achieving your fitness goals!

Sources: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 https://www.webmd.com/diet/features/whats-water-weight#1 https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects https://www.webmd.com/sleep-disorders/features/lack-of-sleep-weight-gain# https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sleep-and-weight-gain/faq-20058198 https://www.health.harvard.edu/press_releases/importance_of_sleep_and_health

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Senior woman exercising at home with personal trainer

Staying focused after 50, 60, 70 and beyond

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As you grow older, do you find yourself thinking, “I’m slowing down now that I’m approaching my 50s?” Don’t worry – this is normal. We can’t help the side effects of aging. However, we CAN do everything in our power to fight those side effects and stick to our goals!

No matter what age you are, it is important to stay focused on your goals without letting your age get in the way. Most people have the ability to exercise in some way, shape, or form no matter how old they are. The key to staying focused on your goals is to frequently evaluate them to ensure that they are realistic for yourself and your body.

If you are in your mid 40’s with back problems, knee problems, or even both you’re not going to approach your goals the way someone in their mid 20’s would, even if you have similar goals. However, that doesn’t mean you cannot attain the same goals that the person in their 20’s has! You just have to do so in a way that works for you.

This idea is not exclusive to age. Everyone is different, and everyone’s bodies are different. What works for someone might not work for others. This is important to remember when staying focused on your goals. If you find that you aren’t able to stay focused on your goals in the same ways as you did when you were younger, don’t get discouraged! Head back to the drawing board and think about how you can adjust your process to work for you.

Staying focused on your goals despite your age is important for so many reasons. Staying active and exercising isn’t going to hurt you, as long as you’re staying within your limits. According to health.gov, staying active as you age can help lower your risk of heart disease, stroke, type 2 diabetes, and some types of cancer. It can also help improve your strength and balance (which will help you stay independent longer!), your ability to think, learn, and make decisions, and your mood and self-esteem.

When it comes down to it, staying active despite your age will without a doubt improve your overall quality of life. The best thing you can do is start small and work your way up as you figure out what works for you. Start your mornings with stretches. Go outside and walk for half an hour – bring your furry friend along if you have one! Practice some yoga, go swimming or try a new healthy recipe like this one from https://yourhealthytruth.com/asparagus-red-lentil-soup/

Additionally, it is so important to start slow if you were not previously active! Before you commit to your goals, consult your doctor or a personal trainer, or both. For more help with accountability read https://fitnesscoachingllc.com/the-importance-of-accountability-in-reaching-fitness-goals/  Having support on multiple fronts will only help you stay focused on your goals and what your body can do!

If you need help staying focused on your goals, we can help! Join our online personal training or online small group classes today https://fitnesscoachingllc.com/online-personal-training/ Contact us today and we can help guide you towards a plan that is suited for your needs and what your body can handle.

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Building in Time For Yourself

Building in Time For Yourself

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Building in Time For Yourself

Life can get busy sometimes. Between your work, social, and family lives, there is often
little time left in your schedule for yourself. But building in time for yourself is important, for so
many reasons!
When you carve out time in your schedule for yourself, you’re giving yourself time to
relax, reflect, and recharge. This time also encourages productivity, creativity, and helps increase
your mental strength. When you don’t build in time for yourself, you aren’t giving yourself the
love and care that you deserve.
As you build in time for yourself, be sure to make it non-negotiable. You are worthy and
important! It’s so easy to say that you’re building in time for yourself – actually carrying out that
statement is the hard part. This is especially true for parents.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
women workplace

Women’s Health and Workplace Wellness Programs

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The “always-on work culture” of the 21st century workplace coupled with the added stress of looking after household duties like cooking, cleaning and taking care of the children are adversely affecting mental and physical well-being of today’s women. Women workers around the world report feeling overwhelmed because of heavy workloads. It is for this reason that women-centric workplace wellness programs are the need of the day.
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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
fitness-coaching-life-balance

The Positive Impact of Reaching Work-Life Balance

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The Positive Impact of Reaching Work-Life Balance

Have you experienced busy periods at work, when you didn’t have time for anything else and felt exhausted? No? Wow, good for you, stop reading. Yes? I am glad I am not alone. Such things happen to most of us, but once they’re over, you need to find a way to disconnect and “reboot”. However, this is only possible if you find the work-life or better yet the life-work balance. Whether we admit it or not, life is supposed to be easygoing and fun. We thrive to play, laugh, unwind, spend time with others and even act silly.  Otherwise, why work? We need to work to live not the other way around. Life is more fun when you disconnect and focus on living.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
fountain of youth

7 Ways to Feel Younger and Have More Energy

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As people age, they tend to feel the strain of getting older in various places in their body. The cause of this could be anything from having less energy to decreased muscle mass and less mobility. Luckily, there are a lot of things you can do to slow the aging process and feel younger.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
women in fitness group

The Importance of Accountability in Reaching Fitness Goals

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Knowing the importance of accountability is half the battle. Once you know why accountability is important, it takes a bit more effort to reach your goals.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
daily routine

Daily Routine: Expectations vs Reality

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Have you ever tried to establish a daily routine just to have your results fall flat? Achieving goals through good daily routines are the result of a carefully planned and practiced set of habits.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
stack of papers on desk

How to make time for yourself and get a more balanced and happier life

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Making time for yourself can help make self care a normal part of daily life. However, people often feel like they don’t have enough time to take care of themselves! The key is to think and plan ahead, and listen to what others do, and become accountable in making time for yourself.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.

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