By Angela Henderson, BSc.
Fitness Manager, Fusion Fitness, Inc.
www.fusionfitness.biz

1. Make a commitment to yourself

Schedule yourself the time to exercise regularly and tell others about your commitment. Research shows that we are much better at being accountable if we involve others in our commitment. Also regular exercise is shown to reduce symptoms of menopause, reduce the risk of cardiovascular disease, increase/maintain bone mass, decrease high blood pressure and high blood sugar, and elevate your mood. 

2. Be sure to strength/resistance train regularly

Strength training increases muscle mass, can decrease body fat percent, reduces your risk of osteoporosis, and increases your ability to function in your life. If your goal is to tone and tighten up, strength training is essential. 

3. Get professional supervision to reach your goal

Certified Personal Trainers are available to help you reach your goals. Learn form a professional how to properly lose weight, gain muscle, or reach whatever goal you might have. Many of our trainers have more than 10 years of experience, a bachelor’s degree or higher, and extensive studies in exercise science. We recommend finding a trainer that fits your needs and your personality. Our diverse team gives you lots of options. 

4. Exercise with friends and enjoy a social atmosphere

Many people are used to joining a gym and going to Group Exercise classes. To add to the Group Exercise schedule, we have Group Personal Training available. GPT is a fusion between personal training and group exercise. You get the attention and expertise of a personal trainer and the social experience of a group exercise class… and it’s FUN! 

5. Eat right!!

Sounds simple. Your nutrition can be responsible for 70% of your ability to reach your fitness goals. So, what should you eat? Everyone is different. As a general set of rules: eat a balanced diet, eat a variety of nutrient dense foods, drink plenty of water, eat small meals often, be sure to get adequate fiber, limit sweets and treats (alcohol, candy, desserts, and fats), and eat more of the foods that give you energy and less of the ones that make you feel fatigued. 

6. Regular cardiovascular exercise is essential to keeping you healthy and young

Cardio, as the name implies, exercises your skeletal muscles (in your arms and legs) and your cardiac muscle (the muscle tissue in your heart). Coupled with proper nutrition, cardio can help you lose weight and reduces your risk of heart attack and stroke. Studies show that regular cardio also decreases depression and elevates mood, and recent research suggests that exercise may make your muscle tissue younger. 

7. R, R, and R… Rest and recovery is REQUIRED

It’s not often that people expect me to say this, but rest is one of the most important elements to your exercise regimen. After a hard workout it’s imperative that you get adequate sleep and that on a weekly basis you allow your body to rest for at least 1 day. During rest, your body repairs injured muscles, cartilage, tendon, and ligaments. Without rest and recovery time, you run the risk of injuring yourself due to overuse. At Fusion Fitness, we believe that exercise is a lifestyle. That means that you might be a person that we see for 2 hours daily 6 days per week, or ½ hour 3 days per week.  Whatever you can fit into your lifestyle will make you happier and healthier. We are here to help you reach your goals and look forward to having you visit our club.  

If you have questions, or are interested in having a Fit Pack consultation with one of our trainers, please contact me (Angela Henderson) at (707) 542-4500, or girljock13@yahoo.com

We look forward to the opportunity to help you reach your goals.