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4 Ways to Reach Your Fitness Goals

Do you have a 2017 new year's resolution?? Not sure how to actually reach your goals? Check out our professional suggestions below to help you take action TODAY so that you begin moving towards your goals sooner rather than later.

Resolution

Action You Can Take TODAY

Eat healthier

  1. Start simply by drinking more water every day
  2. Slow down while eating and put your fork down between bites
  3. Make an appointment with Alison to help you understand your dietary needs and create a plan!

Exercise More Consistently

  1. Schedule your workouts into your calendar 
  2. Set reminders each night to get your gym stuff together
  3. Sign up for a Small Group Training 

Lose Weight

  1. Begin tracking your calories so you know how many calories you consume each day - we love using MyFitnessPal
  2. Meet with a Personal Trainer to go over your current workout program and how you can change it up to reach your goals!

Renew Your Passion
for Exercising

  1. Check out our new January 2017 Schedule
  2. Choose at least 2 classes that you've never taken and schedule them into your week!
  3. Or sign up for a Team Training Program to get out of your comfort zone.

Still need help figuring out how to reach your goals?! Click here to email our General Manager, Beth to better understand what services are right for you!

 

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When it Comes to Nutrition, One Size Does Not Fit All

“Give me a diet, and I will eat whatever you tell me."

Dozens of women knock on our doors pleading for a manual, a script for what they should eat each day. This is understandable; people are busy, overwhelmed with work responsibilities, home life, and other demands. Sometimes it is easier to have someone tell you what to do. But this approach fails to consider several important things: your lifestyle, budget, medical history, and food preferences, to name a few. The most delectable of meal plans will sit untouched if the recipes are too challenging, too expensive, or simply don’t appeal. And without your medical history in mind, a meal plan may undermine your health goals. 

What works for one person may not work for the next!

Our dietitian will take the time to get to know you, and from there, will work with you to create goals and strategies that fit your lifestyle. We teach our clients how to make good decisions and build their own meal plans. Many would like to lose weight. Some struggle with medical conditions like anemia, high blood pressure, IBS, osteoporosis, or high cholesterol. Others are struggling to feed their families well because they are so busy. Still others lack confidence in the kitchen and simply need some guidance. And while each client brings unique challenges to the table, we have identified some common themes and plenty of strategies to address them.

Rather than diets, we encourage behavior changes that will last a lifetime. Start with one or two behaviors and focus on those until they become second nature. When those become a habit, choose a few more. 

Use the following checklist to help identify if there are areas you can improve upon (answering yes or no): 

  • Are you drinking at least 8-10 cups of water each day?

  • Are you eating at least 9 servings of fruits and vegetables each day?     

  • Do you get enough fiber?  (25 grams for women, 38 grams for men)

  • Do you get adequate calcium? Vitamin D?

  • Do you eat mostly whole grains (vs. refined grains)?

  • Do you take the time each week to plan meals and a grocery list for you and your family?

  • Do you rely frequently on prepared foods or takeout?

  • Do you wish you could plan meals better?

  • Do you wish your children ate more nutritious foods?

  • Do you have medical conditions that could be improved with better nutrition?

  • Are you unsure what to eat and when?

  • Are you an emotional eater? (boredom, stress, sadness) 

Take note of your responses, and identify TWO things that you can take action on right away. If there are more than a few, maybe you need a little bit of help! 

Our Registered Dietitian, Alison Doak, works with women and children on all of the above challenges, and much more. Alison serves members and non-members alike, and accepts most major Health Insurance plans.

By: Alison Doak, MS, RDN, LDN
adoak@fitnessunlimited.com

*This was originally published in the Milton Times, October 2016. 

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Vacation Workout

Away for the summer? Vacationing down the Cape? Looking to exercise outdoors? Try this total body workout when you can't make it to the gym to burn calories and build strength. You don't need any equipment and it can be done at home or at the beach!

Perform each exercise for 45 seconds with 15 sec rest in between and repeat twice:

  • Jumping Jacks
    • We should all know this one! 
  • Plank
    • Either on your hands or forearms, be sure to align your joints and have your hips in line with shoulders and heels.
  • Pushups
    • After plank bring your hands wide so that your thumb is under your shoulder and then bend your elbows out to the sides so they are above your wrists. Bring your knees down to modify! 
  • Sumo Squat
    • Have your feet wide with toes turned out and heels turned in and when you bend your knees they should be directly about your ankles.
  • Tricep Pushups 
    • Instead of a normal push-up have your hands closer to your body and bend your elbows straight back to target the back of the arms.
  • Back Lunge alternating legs
    • Step straight back with one foot and then bend deeply into both knees. 
  • High Knees
    • Like running in place! You can also march as a modification.
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Shout out for Success: Deb Fidrocki

Deb Fidrocki is a local teacher and has been working with Cheryl McDermott and has lost 40 pounds!! Here's her story...

"My weight had been creeping up for some time; my blood sugar level was higher than it should be. So I finally decided to do something - I would watch what I ate and exercise more. It worked; I lost 25 pounds. But I was also doing 45 minutes on the elliptical five days a week and I was afraid to eat anything as I didn't want to gain the weight back. 

Then, for my birthday, my daughter gave me 5 sessions with a personal trainer. What she was thinking, I'm not sure, as I really am not a "gym person" but it was a nice gesture. I decided I would really listen to the trainer but if I didn't like it, I would just quit. My first trainer was Laury Hale. She pointed out that, while I had the habit of going to the gym, I was really making minimal use of the gym as I was only using the cardio and circuit machines.  I agreed to try a class and go 3 times. I picked "Gentle Yoga" (nothing too strenuous here).  Amazingly enough, it was fine - I did not die. So, then I decided to try a Head to Toe class and again, nothing bad happened. Coincidentally, my niece joined at about this time, and she always liked the classes.  The next thing I knew, I was doing Tabata, Head to Toe, Pilates, TRX... Then Laury moved to the Dominican Republic and I needed a new trainer.  

I decided to try working with Cheryl McDermott. I had taken Kettlebell small group training with her and I had seen her working with other members and I thought that I could work well with her. One of the first things that Cheryl and I started working on was being more dynamic and functional in my workouts. She also taught me to be more efficient with my time. I've actually dropped another 15 pounds since working with Cheryl, without trying. I also met with Alison Doak and made a few changes to my diet, actually eating more food while minimizing added sugar."

What I've learned:

There is a difference between being "not hungry" and being "full".  I don't have to be full to be satisfied. And there is a lot of knowledge, support and encouragement to be found at the club-from the trainers, to the desk staff, to fellow members. You have to be open to it.

Biggest challenges & how you overcame them: 

Not everyone is supportive-and sometimes that was surprising. I had people tell me that I wasn't eating right, I looked tired, etc.  I try to avoid the negativity and seek out positive people. It wasn't always easy to make time to exercise, eat right, work, socialize, etc., etc.   I literally write down exercise classes, appointments with trainers, etc. on my calendar. 

Most helpful element of training:

Having someone (Cheryl) who knows my goals and won't make excuses for me. 

How I feel now: 

I feel good. I know that I am strong and I know that I look good. I am more confident than I used to be. 

Thanks for sharing Deb and keep up the good work!! If you want to have your own success story, email Ann Marie to set up personal training to help you get on track!

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Shout out for Success: Lauren Gendreau!

First of all, a BIG SHOUT OUT for Lauren Gendreau for working so hard over the last few years and becoming super healthy - you are a true inspiration! And a BIG THANK YOU for all of her hard work at Fitness Unlimited and for being an amazing person to work with and be around - Lauren we already miss you but we know that you're going to do great in Denver and wish you all the best, you deserve it!

Here's Lauren's Story:

My weight was something I used to just brush off by trying to avoid scales, mirrors, crowed places, etc. However you can't ignore how your body feels and at 20 years old and 250 pounds I had hit the point where I couldn't ignore it any longer.

I had a panic attack December 2012 which my doctor informed me was a result of being severely overweight and that I was on my way to a heart attack if I didn't do anything to change it. This event scared me enough to cause me to start changing my eating habits. I went from eating out constantly and drinking soda with almost every meal to cutting back on sugars, monitoring my food intake and light exercising.

The need to change my lifestyle really hit home the day I started classes at Suffolk University. Things as simple as waking the campus and looking at other young girls who seemed to fit in while I stood out drove me to make some serious changes. It can be tough to exercise a 250 pound body so I start with walking a mile a day. That led to longer more aggressive walks, and eventually running.

After losing 50 pounds I hit a wall and decided I needed help, that is where Fitness Unlimited came in. I joined in June 2013 and engaged one-on-one fitness training with Ann Marie. I can truly say that Ann Marie changed my life. She challenged me to believe in my body and to push myself beyond my limits. After working with her for 5 months that last 60 pounds was melting off and I realized by true physical capabilities. I have continued to train with her for the last 3 years and have seen my goals change from weight loss to getting faster running times and eventually increasing strength. 

It honestly amazes me how your body can change with persistence, diligence, and some motivation and guidance from people who truly care about your wellbeing.

I am stronger, more confident and happier than ever. I am so lucky to have been a member and employee at Fitness Unlimited, I am so grateful to have met you all!

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