Trainer Notes

Within the past week we have retested Steve’s body composition as well as some various strength and cardiovascular measurements. The results of all the tests are extremely encouraging. Steve has already lost almost 30 pounds of body fat. In addition to the positive changes in Steve’s body composition, he has also made some pretty substantial increases in both his muscular strength and cardiovascular endurance. Through strength testing we discovered Steve has increased his max squat by 120% in a mere couple weeks. Steve was also able to complete a cardiovascular test he was unable to finish during our first fitness assessment. All the trainers are extremely proud and excited to see all the changes Steve is making and witness the hard work and dedication he gives to every session. We look forward to continue seeing positive results.

Easter!!

Steve's fear of Easter was well warranted this year but I'm pleased to
report that he has successfully hopped the hurdle. All holidays are a time
to socialize with family and escape the daily grind of routine; it doesn't
need to become a battleground between good eating habits and bad ones.
We've stressed the importance of "everything in moderation" throughout the
past month, and recognize that it's impossible to live in a bubble away
from temptation. While Steve likes to be in control of his eating habits,
he hasn't suffocated himself either. He neither "pigged out" on enormous
portions of casseroles and fatty meats nor did he starve himself, eating
only steamed broccoli and drinking water. This past Easter Steve found a
successful, healthy, and happy balance. He was able to enjoy the foods he
loves in moderation, having "just a taste" of the green bean casserole
that would have normally filled his plate. This year, Steve was able to
successfully discern what's best for him.

The knowledge you've gained is following you not just at the studio, not
just at your kitchen table, but everywhere you go. Congratulations, Steve!

Steve's Week Three Video

Steve's Week Two Video

Tranier Notes: Week 3

Unfortunately stress is a common theme in many peoples' daily routines. Between raising two small boys, the constant demand of work and working out five times a week, Steve definitely has his fair share of stress. Stress can have undesirable effects on our bodies, such as increased muscular tension, elevated blood pressure and lowered immune system defenses; all putting us at risk for illness and disease later in life. As Steve is beginning to see, exercise is a great way to relieve some of the day's stress. Exercise is a useful tool for everyone to use in order to reduce their stress levels. To make your workout as effective as possible at eradicating stress, choose a workout that fits your mood and abilities. If it was a particularly frustrating day try boxing to take out some of the pent up aggression from the follies of the day. If you feel overwhelmed by your seemingly endless "to-do" list try an activity that will help you clear your mind and focus on the present. Yoga is a great option to slow down the rapid fire thoughts of the day and reduce stress. Here are some other good ideas to help reduce stress during a workout;

-Work out with a friend, sometimes having someone to talk to makes all the difference
-Try changing it up a bit. Working with a trainer or taking a group class can keep your workout new and exciting. Plus, it is one less thing you will have to worry about yourself.

Nutrition Blog - Steve Labecki

With so many different topics within the field of nutrition to focus on and learn about it can be overwhelming to try to take it all in at once. Instead of drowning Steve with information and guidelines we have decided to set small goals in order to make sustainable changes over time. The first of which is increasing his daily intake of water. While drinking more water may sound simple enough, it is much easier said than done. Some simple ways to help increase your water intake are, keeping track of how often you are actually drinking water. With a busy schedule and life to get in the way it is hard to remember exactly how much water you are consuming in a day. Another way to accomplish this is to bring your own reusable water bottle; that way you know not only how often you are drinking water but exactly how much (not to mention saving the landfills from yet another disposable plastic water bottle.) One of the best ways to “trick” yourself into drinking more water is drinking flavored water. Many companies now offer flavor packets you can add to your water, just make sure the one you choose is both sugar and calorie free.