Archive for the ‘Fitness Goals’ Category

The Hottest Workout Of 2014

Thursday, January 2nd, 2014

HIIT Group Training

Are you still Jazzercising or have you hopped onto the newest fitness bandwagon? A worldwide survey conducted by the American College of Sports Medicine (ACSM) concluded the hottest fitness trend of 2014 will be High-Intensity Interval Training, H.I.I.T. This widely popular style of exercise didn’t even break the top 20 in last year’s survey before rising to No. 1 this year.

H.I.I.T gets you more fit in less time, makes you smarter, and supercharges your metabolism, but it may not be a smart choice for everyone.

H.I.I.T. workouts usually include short bursts of intense exercise followed by short breaks to recover. The routines can contain an unlimited variety of exercises including body weight training, Olympic lifting, plyometrics (jump training), weight training, and sprints. This style of training has become so popular because the workouts are incredibly effective at transforming the body and usually take less than 30 minutes to perform.

Scientists have also been enamored with the effects of H.I.I.T. A Montreal Heart Institute study found that participants scored significantly higher on cognition tests and had boosted their brain oxygenation after doing just two HIIT workouts a week for four months. Another study at Colorado State University found that thanks to a boost in your metabolic rate, you can burn as many as 200 extra calories in the next 24 hours from only 150 seconds of intense exercise.

Despite its popularity, many health professionals warn that it isn’t for everyone.

“High intensity workouts are extremely effective in a short period of time, but they can come with a higher risk of injury,” says Joshua Kozak, founder of HASfit. “Traditionally, these routines are high impact so if you have any preexisting joint problems, then you’ll want to stick with low impact exercises. H.I.I.T is also best suited for those with a solid fitness base. If you’re just getting started, then this probably isn’t for you.”

This fitness approach produces what people care about most — fast results — so you can be sure this trend is here to stay.

“The Hottest Workout Of 2014.” ThePostGame. ThePostGame Staff, 31 Dec. 2013. Web. 02 Jan. 2014.

Go Back To Your Old Habits…Go Back To Your Old Body!

Sunday, December 1st, 2013


I am a weight loss and fitness coach. My passion for fitness and my clients’ success have kept me doing what I love for over 20 years. I want to see every one of my clients succeed. Most do succeed, but I see this happen way too often.

A person TOTALLY changes their life around by adopting a healthier lifestyle; eating cleaner every day and exercising throughout the week. They’re feeling great! Energized with that new found hope of finally doing something good for their body that will make them look better, feel better, and ultimately prolong their life. They prepare and plan meals religiously. Logging their daily food intake and blogging their fitness experience routinely helps them stay focused. And within a few short months…they’ve totally transformed their bodies, which has totally transformed their life!

Friends and family members they haven’t seen in a while are shocked with their weight loss. They commend them on their hard work and dedication which has led them to their new body. They’re on “Cloud 9″! Shopping for new stylish clothes because their unfashionable old body ones no longer fit. They don’t fit them physically, nor do they fit how their new body makes them feel; healthy, energized and alive again.

Then for some reason, many put the weight back on again. They go back to their old habits. The same habits that got them to the weight they thought they would never let themselves get to in the first place. A weight they vowed not to ever see on the scale again.

Why does this happen? Why do so many that have worked so hard to get the weight off, put it right back on again? I believe it’s because of focus. Everyday life occurrences and busy schedules get in the way and focus is lost. Soon they stop logging which helped them stay honest, aware, and on track. Then they start eating out again and picking up whatever is convenient; not knowing what is in the meal or how it was prepared. Exercise becomes less and less and then not at all. The next thing you know…the weight is back on again. Sometimes put back on so fast, making their entire weight loss experience feel as if it were only a dream.

But guess what? Everyday life occurrences happen to everyone. They’ve always been there and they always will. It’s called LIFE! And you deal with life one day at a time. You are going to have good days and you are going to have some bad days. Try to keep your slips from turning into falls…and if you do fall, get right back up!

Remember this! Your old habits got you your old body, and your new habits have rewarded you with your new body. Go back to your old habits…go back to your old body!

Three Good Reasons to hire a Personal Trainer

Tuesday, September 24th, 2013

Considering hiring a personal trainer? Maybe you’ve hit a plateau with your fitness level or weight loss. Or maybe you’re brand new to the world of exercise and don’t know where to begin. Whatever your reason, a personal trainer can help.

Not Seeing Results?

If you have been exercising regularly for several weeks and aren’t losing weight or seeing results, hiring a personal trainer may be a good idea. A trainer can evaluate your current program and eating habits and offer some changes to create more effective workouts. A personal trainer can help you identify realistic goals, hold you accountable for your workouts and help keep you motivated.

Bored with the Same Old Workout Routine?

All out of ideas for workout routines? A personal trainer can add some variety to your workouts and get you motivated and seeing results again. A trainer can also introduce new ways to exercise (fitness protocols) e.g., circuit training, Tabata training, superset training, etc.

Need Accountability and Motivation?

If you’re finding it easy to make excuses for not going to the gym, then hire a personal trainer. A trainer will not only motivate you to get in shape and lose those extra pounds, they’ll hold you accountable. Having a standing appointment with someone other than yourself will make it harder to skip your workout.

Tips to help you reach your goals

Tuesday, September 17th, 2013

When setting any sort of fitness / weight loss goal…make sure they’re S.M.A.R.T.: Specific, Measurable, Attainable, Realistic and Timely. Here are a few tips that will help with your goal setting :

1. Tell friends, family and coworkers about your goals. Better yet…POST THEM TO FACEBOOK! This makes your goals more real and also holds you accountable.

2. Set multiple goals. Get excited and write down several goals! In addition to losing weight, what about dropping a few pant or dress sizes? Run a 5K or even an obstacle 5K, i.e., Warrior Dash or Spartan Race.

3. Be specific with your goals. Don’t just say you want to lose 30 pounds in 12 weeks, lay the specifics out. “I will lose 2-3 pounds every week until I reach 30 pounds.” This will make it easier to measure your progress and it keeps you moving forward. Small changes lead to big results!

4. Review your goals daily. Post them where you’ll see them; on your mirror, refrigerator or computer monitor. This will keep you mindful of your goal as well as your progress.

Tips for making your weight loss permanent!

Monday, September 16th, 2013

Congratulations on your weight loss…now the challenge is keeping it off for good!

All the lifestyle changes you made to lose the weight, i.e., regular exercise, eating healthy and frequent meals, watching calorie intake, etc. are now your new routine for as long as you intend to keep the weight off. If one of these changes falls by the wayside…so will your weight.

To maintain your weight loss, you must accept that this is your new lifestyle of eating healthy and being more physically active. To help maintain your new weight, focus on all the positive benefits that have come from your weight loss: feeling better, looking better, having more energy, fitting into smaller sizes, getting off medications, a lower/healthier blood pressure, and sleeping better.

Don’t think of your weight loss efforts as dieting, but rather as shifting into a new gear in which you’re adopting small, realistic lifestyle changes that make you feel and look your best!

So how do you beat the odds of the stories we hear so often of gaining all the weight back? Here are some tips from successful weight losers that have kept it off:

1. They follow a relatively low fat, calorie-controlled diet; controlling portions and eating meals containing lean protein and vegetables. limit the variety of foods you eat, simplify your diet and make it easier to not overeat.

2. They follow a consistent pattern of eating from day to day, even on holidays. This establishes a routine, and even though there is room for splurges, this set eating plan is the cornerstone of their success. Since everyone needs a special treat once in awhile, plan your splurges in advance.

3. Successful weight loss maintainers eat frequently, every 3 to 4 hours, or 4 to 5 times a day. Frequent eating helps you control your blood sugar and manage your appetite. And make sure to drink plenty of water or, because being thirsty is sometimes confused with hunger and extra fluids can help take the edge off your appetite.

4. They start the day with a healthy breakfast; whether it be a meal or meal replacement shake/bar. This is an essential step to get your metabolism going and to help you perform better throughout the day.

5. They keep active, exercising for at least 30 minutes each day. Exercise not only burns calories and shapes those muscles, it’s a great stress reliever. So go to the gym, pop in an exercise DVD like P90X, play some basketball, or do whatever it takes to boost your heart rate each day.

6. This is a BIG one. Successful losers get on the scale regularly, whether it’s daily, every other day, or weekly. When the scale goes up…step up the activity and tighten up the calories.

The longer you keep the weight off…the more likely you are to keep it off for good!

One size doesn’t fit all when figuring your target heart rate zone

Sunday, September 8th, 2013

Heart Rate

You’re probably familiar with the traditional method for figuring your Target Heart Rate (Target HR); 220 minus your age multiplied by the Target HR percentage. Well…the problem with this method is that it doesn’t factor in your level of cardiovascular fitness. For example, a 40 year old with a Resting Heart Rate (Resting HR) of 60 beats per minute (bpm) would have the same Target HR as a 40 year old with a Resting HR of 100 bpm.

The Karvonen Formula

If you want a more personalized and accurate Target HR you can use the Karvonen Formula. The Karvonen Formula is a Heart Rate Reserve (HR Reserve) formula, and it’s one of the most effective methods used to calculate Target HR. The formula factors in your Resting HR, therefore, you’ll need to find out what your Resting HR is by doing the following:
First thing in the morning, before getting out of bed, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse). Count the number of beats for 60 seconds. Now you have your Resting HR.

To find your Target HR using the Karvonen Formula you need to determine your Maximum Heart Rate (Max HR), Resting HR, and HR Reserve. The HR Reserve is simply the difference between Max HR and Resting HR.

The calculations for the Karvonen Formula variables are shown below:

220 minus (-) your age = Max HR
Your heart rate at rest = Resting HR
Max HR – Resting HR = HR Reserve
(HR Reserve x Training%) + Resting HR = Karvonen Formula

So with the Karvonen Formula, if you’re 40 years old with a Resting HR of 60 bpm, your 65%-85% Target HR training zone would be 138 to 162 bpm. And with the older traditional formula it would be…117 to 153 bpm. That’s a huge difference!

Karvonen Formula Solution:

Max HR = 180
Resting HR = 60
HR Reserve = 120

65% Target HR using the Karvonen Formula is (120 X .65) + 60 = 138 bpm
85% Target HR using the Karvonen Formula is (120 X .85) + 60 = 162 bpm

Here’s a tool that’s done all the calculations for you, all you need to do is put your age and resting heart rate…then click “calculate”. Karvonen Heart Rate Calculator

One of the best weight loss and fitness investments!

Friday, September 6th, 2013

A heart rate monitor measures your heart rate whenever you wear it, at rest, during exercise, or just working around the house. Today’s heart rate monitors have gotten pretty fancy. Now they can do much more than just measure your heart rate:

• They can tell you when you’re in or out of your target range.
• Some measure calories burned (this is an estimate and may not reflect your actual calories burned).
• Some can help you analyze your training and plan future training sessions off that data.

Choosing A Heart Rate Monitor

• Choose a heart rate monitor that fits your needs. There are some made for cycling, running and multi-sport athletes.
• If you’re getting one for weight loss, choose one that reads heart rate and calories expended.
• If you’re a cyclist or runner, you might want to get one with a built in GPS.

Heart Rate Monitors Can Help You Lose Weight Quicker

Train harder and for longer durations and you’ll burn more calories, which will help you shed more fat. Engage in high intensity interval training (HIIT) and you’ll minimize your total aerobic time and achieve better results, more weight loss.

A heart rate monitor that measures calories burned can help you determine what your total daily caloric intake should be. Take in less calories than you burn and you should lose weight. It takes a 3500 calorie deficit to lose a one pound of fat. So, Consuming 500 less calories than you burn daily, for seven days, should give you a one pound loss on the scale for the week.

In my opinion, Polar heart rate monitors are the best! You can find more info about Polar monitors at

Our 30-Day Kick Start Transformation Starts September 3, 2013

Sunday, September 1st, 2013

Jason Smith Fitness has chosen four weight loss subjects that will have 30 days to lose as much weight as possible via exercise and following a strict diet plan. The four individuals will be training with Jason Smith three days per week using the HIIT (High Intensity Interval Training) training protocol to maximize weight loss. They will be handing in weekly food journals every Friday for Jason’s review. At that time, each lady will get on the scale to see how their hard work is paying off.

The girls received their weight loss goals for the 30-Day program. They are as follows:

Zamantha Tavazon – 25 lbs
Kasey English – 22 lbs
Mari Ramos – 18 lbs
Patty LePore – 15 lbs

You can follow their success at

Good luck ladies!!

How Much Should You Exercise?

Sunday, October 9th, 2011

How much should I be exercising? This question gets asked quite often and the best response can be found in this article. How Much Should You Exercise

Easy Tips to Ditch Up To 8 Pounds in a Month

Saturday, March 12th, 2011

Did you know it takes a 3500 calorie deficit to lose one pound of fat? Cutting out 500 calories a day from your regular eating plan should create a loss of one pound on the scale in one week; 4 pounds a month. If you also add a 250-500 calorie burning workout session to your daily routine, in addition to consuming 500 less calories per day, it should equate to a weekly loss of approximately 2 pounds or up to 8 pounds per month.

A few simple ways to cut 500 calories a day from your regular eating plan include cutting out sodas (2-3 per day), counting out your food item according to the serving size instead of pouring them into a bowl or eating straight from the bag and skipping the whip and opting for skim milk in those fancy coffee drinks.

A few simple ways to burn an extra 250-500 calories per day include running/walking 1-2 miles in roughly 15 – 30 minutes, jumping rope for 30-45 minutes, doing yardwork/housework for 90 minutes and our personal favorite, participating in a 30 minute Fast, Intense, Interval, Training team session at FIIT Training Center.