Category Archives: Fitness Fun

Fitness Gym New Year

Meet our Registered Dietitians (RDs)!

At Future Fitness Centers, our main goal is to help our guests achieve the highest level of overall health, fitness and happiness. Health isn’t a goal that can be reached through a certain number of stair steps or squats; it is an ongoing process that involves tailoring your activities and diet to your body’s unique needs in order to make you feel and look your very best. In keeping with this variety of thinking, Future Fitness Centers offers all its members free monthly visits with Registered Dietitians – which means access to counseling for weight loss, fat reduction, meal plans and more. Sometimes keeping your diet in line with your fitness goals can be a daunting task, which is why it helps to have a qualified, professional team behind you, every step of the way.

To help you take advantage of the nutritional counseling available, we’ve outlined some of the ways our Registered Dietitians can help you optimize your health. An R.D. can help you…

…meet your individual needs. No one diet is perfect for everyone, just as no body is exactly the same. Depending on your fitness goals, an R.D. can design a plan that’s best suited to help your body work to its highest capabilities. Whether you’re working around a medical condition like diabetes or hypertension, training for a marathon or weightlifting competition, or simply looking to improve the way you feel, an R.D. can help outline your current diet’s deficiencies and map out a way for you to achieve the goals you’re working towards.

…take a safe approach. There are a myriad of ways that fad diets can go wrong, including but not limited to: provoking food allergies or eating disorders, raising blood pressure and cholesterol, causing weakness and poor nutrition, and failing to meet the macro- and micro-nutritional demands posed by strenuous training. The internet can make trendy diets seem like a miracle fix for anyone’s weight or health issues but, in reality, many of these diets cause predictable health problems and weight loss that at first may seem dramatic, but is often unsustainable. R.D.s don’t cherry-pick nutritional studies to support any specific diet, as is often found on internet forums; rather, as a part of their profession, they are constantly updated on the latest research regarding what works and what can potentially cause damage to your health.

…provide a psychological boost. Going into a new meal plan or diet on your own can seem disheartening if it feels like a shot in the dark. Wondering if you’ve chosen the best plan for you, or being uncertain if your hard work will even yield results, can be discouraging to the point of causing many individuals to give up. Simply knowing that you have a nutritional plan designed by professionals who understand your lifestyle and goals will be motivation to keep you going until you see the results you’ve been working towards.

Prospective and current members are encouraged to call the Future Fitness Center nearest to them to find out more about the R.D. counseling and other services available to them!

Tips to help keep your fitness and diet on track during Easter or Passover

If you observe Easter or Passover then you know all too well about the food temptations associated with these holidays. Here are tips from people on Facebook on how to keep your fitness plan on track.

– Eat the eggs before they are deviled!

– I look at the holidays as a challenge that if I make up my mind and prepare they are not hard to get through. First determine what you are going to eat at each meal, there is always something served that you can have as part of your Lean and Green.

– Substitutions – mashed cauliflower for mashed potatoes, steamed green beans not green bean casserole, I adjusted my cheese ball recipe so I could be ok with the results. Last thanksgiving and Christmas this worked. Today weighed in with a loss of 65.4 lbs. Love my partner; we have a great coach!!

Go in with a PLAN!

– Don’t allow yourself to go off plan bc this is a “special” day – life is full of “special days” and you can treat this day like any other. Plan ahead, get your water in, & as Michelle stated..don’t get caught being hungry. Once you get through the day, you’ll be empowered to tackle other holidays and special days. You’ve got this!

– Observe the holiday for what it is. It’s not about the food. And, being appreciative about all we have.
And I agree with above comments, don’t be caught hungry! Eat every 3 hrs.

– Make up your mind and ask for strength and you shall receive.

– When you are with family or friends and there are lots of off-plan foods around, just remember that is about the love, not about the food. You don’t have to get drunk as a skunk or stuffed like a turkey to know you had a good time!!!

– Planning ahead is the key for me. I make a plan and stick to it. Focusing on the relationships and other joys instead of on the food makes me happier than the food ever did.

– get to the gym!

– keep your EYE on the PRIZE!!!!!!!!!!!!!!!

– Be the cook . . . then you can control the menu

– Your body keeps track 24/7. There are no holidays for healthy habits. Make new traditions. Honor your body.
– Fail to plan. Then plan to fail! I’ve lost 89 lbs so far and planning is key! Plan to not get hungry, plan to eat every 2-3 hrs , plan to drink plenty of water.

– It’s ok to go off track for 1 day!!! Just keep the time thing going!!! Eat every 2-3 hrs!!! Never get super hungry!!! Getting back on track is easy. Life is too short to stress over a bar or shake!!

Make Your Workout a Priority

When life starts getting crazy, it’s usually your workout that gets pushed aside. However, going to the gym is one thing that should permanently be on your weekly schedule. Here are some ways for you to make sure working out doesn’t suffer during a time crunch:

Set a specific time- and commit: It’s easy to forget to workout. You have a crazy day and then you’re tired and ready for sleep. Set specific times each week for going to the gym or health club. Use alarms, post-it notes or other reminder method to help you commit to working out. By prioritizing your workout high on your “to do list” you’ll fit other commitments around your gym time instead of letting it fill up with last minute emergencies.

Get a workout buddy: Whether it’s a spouse, friend or someone you meet at the gym, having a workout buddy is a great way for them to help you make time for exercise. It’s easier to keep a Stair Climber than a friend waiting at the gym! Your workout buddy can motivate you and help push you out the door.

Use a Variety of Equipment: using a variety of equipment is essential for even development, coordination and continued progress, but it also makes working out interesting and fun. Additionally, muscle confusion, which results from using different equipment, is equally important to avoid plateaus.

Find a convenient gym: The best of intentions can be sidetracked by traffic, bad road conditions or just a long drive to the gym. Find a gym that’s close to your home, school and/or work so that getting there will be one less excuse. Future Fitness has seven convenient locations in Mt. Laurel, two in Cherry Hill, Turnersville, Berlin, Mullica Hill and Medford.

It’s a great stress reliever: Working out is good for mind as well as your body. The fitness center is a great place to reduce stress. Some people take out their stress actively with free weights, the treadmill or a Spinning class. Others like to release tension with Yoga or Pilates classes. Either way, you can leave you stress at the gym.

Exercise should not feel like a chore or something done infrequently. Review your priorities and set aside time each week to improve your physical and mental health at the same time. Sign up for a FREE 2 week pass!

Can’t Reach Your Fitness Goals? Try a Fitness Calendar

Personal TrainingResolving to shape up and build a better body in 2013 was the first step. Actually exercising and eating right is what gets you results. If you are having trouble reaching health and fitness goals, then creating a fitness calendar may be just the thing you need!

A fitness calendar can help you define your fitness goals, plan your workouts according to your schedule, and help you to fit exercise into your daily routine. Editors note: After reading this blog post, if you think a fitness calendar is not enough to help you achieve fitness goals then it may be time to look in to a personal trainer. It’s more affordable than you think and a personal traininer gets results. Visit our Personal Training section to learn more.

Fitness Calendar Steps:

1. How do you currently plan your time? Whether you use a calendar on your computer or smart phone or purchase a calendar or planner that you use specifically for fitness, decide where and how you want to schedule your workouts. You may also want to create a separate chart to track things like nutrition, body weight, and inches lost so that you can regularly track your success.

2. Come up with a summarized exercise plan. Make sure that you include a variety of workout options including cardiovascular exercise, strength training, and exercise programs such as yoga, swimming or stretching that can help you improve your flexibility.

3. Block out days on your calendar. Consider your personal workout preferences. Do you like working out in the morning? Or does a time later in the day better fit your daily routine? Commit yourself to doing your pre-planned workouts each day.

4. Be sure to vary your workouts. A good fitness plan should include a balance of stretching, toning, and aerobic activities. Be sure to schedule at least two days of resistance training and three days of cardio exercise. If you need help creating a workout plan, consult with a Future Fitness personal trainer for advice.

5. Goals and tracking. Whether it’s losing weight, increasing reps, or extending the duration of each workout, create a monthly goal for yourself and note it at the end of each month.

6. Reward yourself! Praising yourself will help make your goals more attainable and ensure that you stick with your new fitness plan. Plan a special day out after meeting your goals, buy yourself a new pair of jeans – choose something that will motivate you to push yourself to finish.

If you think a fitness calendar is not enough to help you achieve fitness goals then it may be time to look in to a personal trainer. It’s more affordable than you think and a personal traininer gets results. Visit our Personal Training section to learn more.