Topics: Personal Training, health fitness tips, women strength training, Merritt blog, Weight Loss, women and weights, women only, weight loss and exercise, Fitness Tips, best way to lose weight, fitness, women nutrition, Personal trainer, Baltimore fitness, diet lifestyle change, nutrition
Feb 12, 2015
Topics: recipes to get more vegetables, Healthy Recipes, Personal Training, health fitness tips, Merritt blog, Weight Loss, healthy lifestyle, Fitness Tips, best way to lose weight, recipes for healthy snacks, Broccoli, Personal trainer, Baltimore fitness, diet lifestyle change, healthy weight loss, healthy diets
A couple months of holiday weight gain can set back your metabolic weight loss for the rest of your life. That’s because most people never shed those extra pounds, and so they build up year after year. Eating mindfully will help you to have your cake and lose weight too. These are a few techniques to take with you to Grandma’s house or the office Christmas party.
Slow down: Sit down to eat. Put your fork down in between bites. Chew each mouthful. Give your brain time to let you know that you feel full.
Control portions: Forget about forbidden foods. Sample a little bit of all your favorites. People often underestimate how much they really eat. Learn to eyeball what an ounce of hard cheese looks like. It’s the size of about 4 dice or a 1 inch cube.
Enjoy the view: Did you ever feel like something looks too good to eat? There are no calories in feasting your eyes on a beautifully decorated cake. Focus on presentation whether you’re serving vegetables or cookies.
Plan ahead: Even soggy crackers are hard to resist on an empty stomach. Don’t get caught hungry. Bring along carrot sticks and yogurt drinks on shopping expeditions. Sip a bowl of soup a half hour before cocktail parties.
Tighten your belt: Form fitting clothes will make you more conscious of every bite. Trade in loose dresses and elastic waists for a sleeker look.
Don’t eat alone: Do you overindulge when you’re by yourself? Keep plenty of witnesses around.
Work on yourself talk: Drown out the sound of those chocolate truffles calling to you. Tell yourself how much you want to stay healthy or wear a smaller dress size.
Don’t wait for New Year’s to contact us. Fight holiday weight gain by visiting a gym now. Have fun taking a break from shopping and party planning. Exercising will help you to burn more calories and resist temptation.
May 7, 2014
Topics: Personal Training, health fitness tips, Merritt blog, Weight Loss, weight loss and exercise, healthy lifestyle, Fitness Tips, best way to lose weight, fitness, Personal trainer, Baltimore fitness, diet lifestyle change, the best way to lose weight, being present
Apr 30, 2013
Feeling bored in your usual workout routine? The cold winter months are a great time to investigate variety as the spice of a healthy life.
According to researchers at the University of Florida, “One of the main reasons people stop exercising is that they get bored.” Adding variety to your exercise routine is a way to avoid boredom and continue your commitment to healthy living.
Adding variety to your workout routine is most simply done through your choice of exercise mode. Some examples of exercise modes include cardiovascular exercise (such as walking, running, cycling, or swimming), interval training (such as circuit training), and strength training (such as kettle bell exercises or traditional weight lifting exercises). These options and many more are available to you at Merritt Clubs! Friendly and knowledgeable staff members are ready to assist you as you search for new workout options to add to your routine.
As you try new kinds of exercise, make sure to take note of the amount of fun you are having! With so many options available to you, there is no need to stick to a monotonous routine that leaves you dreading every trip to the gym. Find activities you enjoy and keep them part of your routine! For example, if strength training is your preferred mode of exercise, you can add variety through the equipment used in your workouts. A dumbbell workout can be alternated with a TRX workout; or a kettlebell workout can alternate with a workout of body weight exercises.
So remember, variety is the spice of a healthy life! There is no limit to the creativity and variety one can enjoy while pursuing a healthy, balanced life.
Merritt Athletic Clubs is the largest fitness center operation in the Baltimore area with several 24 hour gyms to fit your lifestyle. These include the 24 HR Downtown Athletic Club, 24 HR Buckingham, 24 HR Canton, and 24 HR Cranbrook facilities (Eldersburg, Fort Avenue, Owings Mills, Security, & Towson). Contact us to learn more.
Topics: healthy living, Merritt Athletics, Personal Training, 24 hr fitness clubs, Merritt blog, baltimore gyms, best exercies, healthy lifestyle, good variety workouts, Fitness Tips, best way to lose weight, fitness, 24 hr gyms, fitness centers, gyms, workout routines, healthy tips, nutrition, group fitness, spice of life
Knock those love handles out! Become a member at Merritt Athletic Clubs with your significant other. Love makes the world go round, but it can also add to your waistline when relationship weight gain creeps up on you. Visiting a fitness center regularly will help you stay in top shape together.
It’s great to have someone to share your life with. It’s not so great when that same contentment makes it tempting to stay home and eat in front of the TV. Add in the pressures of parenthood and the stress of juggling career and home responsibilities, and it’s no wonder people in committed relationships tend to put on weight.
Working out together will help you stay healthy and attractive for each other. Obviously, it’s cruel and not even effective to get into name calling and nagging if your partner has a gotten a little bigger than when you first met. The most effective strategy is to support each other in making constructive changes to improve your future.
In addition to your gym membership, there are some other strategies for handling this situation. Work on eating better. The combination of physical activity and a balanced diet is the best way to lose weight safely and keep it off. You should also try to view the problem objectively. You may feel like your partner got heavier as a sign of disrespect for you. In reality, it may mean that they trust you so much that they’ve let down their defenses and feel more comfortable indulging in food. Hang onto that trust while you work on getting back in shape.
Contact us to see how Merritt Athletic Clubs can makeover your body and your love life.
Topics: weight loss-eating strategies, Merritt blog, Fitness Tips, best way to lose weight, best ways to reduce weight gain, prevent relationship weight gain, how to eliminate weight gain, nutrition, healthy weight, healthy relationships
Mar 9, 2013
Maybe you’re one of those people who works out alone most of the time, and that’s fine if it helps you reach your fitness goals. Many people need the focus and quiet that they experience when exercising by themselves. However, if you want to get fit and meet new people at the same time, the logical solution is to find a group fitness class that you like. Beneficial for introverts and extroverts alike, group fitness classes are widely available and suitable for anyone.
According to this article, many people mistakenly think of group fitness as a room full of women and men in sweatbands doing aerobics, circa 1986. The trend was started years ago by the likes of Richard Simmons and Jane Fonda. Times have changed, though, and today’s group fitness offerings include everything from kickboxing and cross training to gentler workouts like yoga and aqua aerobics.
Why has group fitness remained so popular? It has many advantages, but here are just three of the most cited reasons:
1) Accountability. This is particularly true if your class or training group is small. Your absence will be noticed, so you’re less likely to skip that morning class on those days that you’d rather stay in bed. Many people also find a workout buddy to accompany them and keep them accountable; this is especially helpful when you need encouragement to work toward your fitness goals.
2) Motivation. You’re all there for the same reason, and this sense of purpose can help you work harder when you feel your energy waning. Looking around and seeing how easily the rest of the class does those 50 push-ups can give you the confidence boost needed to do the same.
3) Availability of professional advice. When you work out on your own without a trainer or companion, you might be missing out on ways to improve your program. You also risk doing certain exercises incorrectly (while lifting weights, for example), whereas group fitness leaders can show you the correct techniques to keep you safe and maximize your efforts.
With so many options, you’re sure to find a class or group that will help you meet your fitness goals. Contact us today to get started.
Topics: Merritt Athletics, Personal Training, Merritt blog, best fitness classes, Fitness Tips, best way to lose weight, Baltimore Group Fitness, Fitness workout, healthy fitness tips, best weight loss plans, fitness goals, Baltimore fitness, best workouts, best fitness tips, nutrition, group fitness
Feb 28, 2013
A healthy lifestyle will make you look and feel good. Eating right and exercising will give you a naturally high amount of energy to keep you active throughout the day. If you want to change your lifestyle and follow a healthy regimen, try these simple steps.
Get Enough Sleep
Your body depends on a full night’s rest to gain the strength it needs for the next day. Insufficient sleep will cause your body to feel run down and sluggish, even if you miss just an hour. Keep your sleep schedule as balanced as you possibly can to boost your energy level up.
Using your brain and exercising its ability is a key factor in eliminating stress. Reading a good book will allow your body to relax and keep your mind from thinking about the stressors in your life. Yoga and Pilates are excellent forms of exercise that release stress as well. Positive relationships with friends and family actually do the body good as well. Smiling and laughing reduces stress while negative relationships can cause worry and physical conditions such as headaches and stomachaches.
Eating nutritious meals full of fruits, vegetables, nuts, lean meats, and grains will keep you on the right track. Try to avoid sodium high and greasy foods as much as you can. These foods will also increase your physical performance and you’ll notice the difference week by week. Remember to drink plenty of water to provide nourishment to your body and flush out toxins.
You can prevent health issues by working out at least 3 days a week. Mild to moderate exercise is all you need to keep up with your healthy lifestyle. At Merritt Athletic Clubs, we have all different forms of exercise for you to participate in. You can choose from core, cardio, strength and interval training. We also have sports clubs such as running, aquatics, swim team, and basketball to keep your energy levels balanced.
If you’d love to participate in one or more of our clubs, contact us!
Topics: Merritt Athletics, Personal Training, Merritt blog, Weight Loss, best diets, fitness and health clubs, Fitness Tips, best way to lose weight, best way to lose fat, how to get healthy, how to lose weight fast, best fitness tips, nutrition, group fitness
Personal training: finding the right solution that gives lifetime results.
Plenty of people say that they wish they could afford to pay for personal training. They say they would love to do it but it’s too expensive. If you happen to be one of these people I have a few reasons why paying for personal training is not only inexpensive, but it may actually save you money! Research shows that people who are more physically fit and exercise regularly have less of a chance of developing long term health issues such as diabetes, heart disease, and high blood pressure. For many people time is money so if you are wasting time, you are wasting money. Having a trainer can help you be more efficient with the time you spend on your personal fitness. Third, if you could pay a certain amount of money to be happy with the way you look and feel every day, how much would you be willing to spend?
Topics: Personal Training, health fitness tips, staying fit, affordable training, training exercise program, best way to lose weight, training tips, Premier Health & Fitness Cente, fitness goals, Baltimore fitness, lifestyle change, eric landers, strength and resistance training, workout plans
Weight loss has always been a struggle for me. I have dieted on and off with short-term success, then I would gain it all back. September 1, 2010 was the day this journey truly began. The decision to commit to losing weight was due to my health insurance provider’s requirement to undergo 6 months of supervised weight loss. I was planning to have bariatric surgery. After my initial consultation with the potential surgeon in August 2010, it was an awakening to see my weight was almost 365 pounds! Within the first three months, I had lost over 30 pounds. Over time, I started to find it frustrating and costly to meet with my doctor monthly for a weigh-in. By November, I realized I could do this on my own and let go of the “crutch” of weight loss surgery. I also had firsthand knowledge from a friend that gastric bypass surgery would not offer me a long-term solution. The short and long-term side effects of obesity were evident in my family: diabetes, heart disease, asthma, and cancer. My motivation could not be greater. Big family meals were a constant in my home and there was no accountability. I suffered with depression, social woes, and other issues due to my weight. Food was my comfort and I often used my personality to convince myself I was happy. I realize today that I was NOT!
Breakthrough & Success
Today, I am 128 pounds lighter! I am still working towards my goal of losing another 75 lbs by Spring 2013. My goal weight is 160 lbs.
I have been an ongoing member of Merritt Security since October 2009, but had previously been sporadically dropping in at various Merritt Cub locations since 2007. Merritt Security is somewhat of a second home where I work out at least five days a week alternating between cardio and strength training. I am now trying new things to keep my routine fun and interesting. I finally had my first Spinning Classes with Sharon and Cheryl, respectively, and for me that was a major victory! My favorite classes are Zumba, Spin, and Absolutions. Out of all the Merritt clubs I have attended, I feel most at home at Security.
My daily calorie intake is about 1600 calories that I monitor with an online application called MyFitnessPal and I burn an average of 500-1200 calories a session with exercise. I cut out sugary beverages and I drink mostly water.
I am motivated, focused, and working on continued success. I still struggle with issues of daily living and have good days and bad but I remain positive. I credit my strength to Yahueh throughout this journey and my prayers and faith have gotten me through the challenges, pains, and struggles. My words of advice to others like me are that you have to prepare yourself in order to take that first step. You MUST be ready! I have kept Yahueh in the midst of this journey. I take life one day at a time. This experience has taught me patience and self-appreciation.
The Merritt Family celebrates the success of Tiera’s weight loss as we continue to encourage her in her journey. May she be an inspiration for others who are facing the same challenges, and her story will be your story.
Topics: lose weight fat, help with weight loss, weight loss struggles, weight loss plan, weight loss and exercise, weight lose plans, best way to lose weight, weight lose plan, how to lose weight, weight loss healthy, quick ways to lose weight, Member Success Stories, healthy diets