Posts by KeithW

Spring Cleaning Your Excuses!

Spring Cleaning: Time to Throw Out the Excuses  Other than New Year’s, there is probably no other time during the year that motivates us to make a fresh start like springtime does.  When the warm breezes start blowing, we want to throw open the windows and let the rebirth all around us revitalize our homes and our spirits. Because it seems natural to clean out the old during this time of year, it’s a great time to come face to face with our excuses for not getting fit and healthy.  Excuses pile up just like the clutter that we accumulate in our houses, but it’s time to come clean. What is your excuse for not choosing health? I don’t have the time to exercise:  This is likely one of the most common excuses.  You are busy.  You have to work all day (or all night), you have to get the kids to school, you have to cook dinner, go to the grocery store, mow the lawn, change the oil in the car, care for your aging parents—there is simply no time for exercise. Really? Consider this. If you do not exercise, you will almost certainly begin experiencing the illness and disease that comes from an inactive lifestyle.  When you begin experiencing symptoms, you will have to make an appointment with the doctor, drive to your appointment, wait to be seen, schedule additional tests at the hospital, and wait for your prescriptions to be filled at the pharmacy.  And with chronic illness, this scenario will be played out month after month after month.  And it takes a lot of time. Will you find the time in your busy life to see to your medical issues? Yes, of course you will.  You will make sure that you adjust your schedule and your life to accommodate your illness.  So why not adjust your schedule now to accommodate the prevention of illness through exercise? You do have the time; you just have to decide to use it. The truth is that if you do not make the time for exercise, you will have to make time for illness.  And exercise takes a lot less time out of your life than disease. I don’t like to exercise:  Again, a pretty common excuse.  But it won’t let you off the hook.  Lots of people do not like to exercise, but they make themselves do it anyway. Do you like feeling tired?  Do you like being overweight?  Do you like having to undergo medical tests?  Without exercise, you will feel tired, be overweight and become sick, so it comes down to choosing your ‘dislike.’ I don’t have the energy to exercise:  If you are unfit, you likely have low energy.  And when you don’t have much energy, the last thing you can imagine is exercising.  But until you become more active, you will not have the energy you so long for.  As you begin exercising, you will start having more energy.  You won’t start feeling better until you start moving. It’s just not the right time for me to start working out.   “I’ll start working out when… I get some decent exercise clothes Summer vacation starts The kids go back to school I get my house organized Work lets up I have more time Life calms down The kids get older The weather warms up a little The weather cools down a little Someday…just not today It will never be the perfect time to start a fitness routine. You just have to start. Surrender your excuses Decide to stop hiding behind your excuses.  Make a clean...

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What can a coach do for you?

“I’ve never worked with a coach before, just what can one do for me?” Most people have no idea what a coach does, what to expect or how the relationship is supposed to work. If you have been thinking about hiring a coach here are a few things you should think about, and every coach should patiently explain, to you, before the relationship begins: #1…. Good coaches teach. Tell me what to do, but you better tell me why we are doing this. #2…. Good coaches bring out your potential by patiently encouraging. In your face, screaming coaches are so Jillian Michaels and so not professional. #3…. Good coaches individualize the support process, such as nutrition or chasing dysfunction, according to who you are, your goals, your life, and never give you a “one size fits all” approach to fitness or life. You may workout as part of a team, but how you eat and how your body reacts to the workouts is unique. #4…. Good coaches motivate, but they aren’t your mama. If you expect the coach to call you at home to make sure you show up, you have a problem the coach can’t fix. #5…. Good coaches set goals and project your fitness, or life, into the future. If you work with this coach, where will you be 90 days from now, 6 months or a year? Every workout should be part of a longterm plan with an expected outcome. If the coach can’t, or won’t, to this, get a different coach. #6…. The coach for you should have a lot of experience solving the type of problems you bring to the relationship. A middle aged woman needs a bodybuilder coach like a ferret needs a trampoline. The coach has to fit you, not the other way around. #7…. A good coach should help you get out of your own way pointing out the behaviors that aren’t working for you. It is good to be challenged and it is good to get an outside dose of reality. #8…. A good coach should challenge you to your limits, but never destroy you.Training to failure is so last century and not productive #9…. A good coach should have the depth to keep you challenged as you progress. In other words, as you get better, he or she has more left to help you progress. Any good coach, or mentor, should have enough knowledge to keep you moving over time. This is rare #10…. Good coaches understand that your goals are your goals and should never impose their personal standards onto you. Once a week is better than sitting on the couch, twice is perfect for most people. Anything beyond that is a gift of time you should enjoy. Good coaches are worth every penny you might pay, and more if they can get you to change your life. No matter who you are, and what kind of shape you are in, there is a coach out there who can inspire and lead you to a better you over time…. and this is also what motivates a good coach to get up everyday and get it...

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5 Rules To Live By (If You Want To Get In Shape)

Today’s blog might sound like tough love because it is. I meet people every day who have spent 30+ years making poor health choices who think I can get them “beach body ready” in two weeks. These folks expect results without changing any of their bad habits. That is not the proper attitude to begin a fitness journey. If you want to be successful, here are 5 Rules To Live By… #1… Be coachable. Please don’t come to me with preconceived notions of what a proper workout looks like. Be willing to LISTEN TRY what I am telling you Give ME an opportunity to help YOU change your life for THE BETTER #2… Write down everything you eat AND drink. Please do not just list the stuff you WANT me to see. And, um… light beers don’t work, so no, you can NOT drink more of them 😉 #3… Show up at least 2 days a week. Show up, lift something heavy a few times and we WILL make this happen. I can’t help you if you’re sitting on your couch watching other people play sports. #4… Change your bad habits. If you don’t know how, ask me. It isn’t just one thing that is holding you back – it is the combination of a dozen bad habits you don’t even think about anymore. Whether it’s eating junk (sugar-filled snack bars, etc.), drinking too much cheap beer or diet sodas, not moving enough, walking too slowly, or whatever, just tell me so that we can fix it together. #5… Take responsibility. You must understand that if you are going to achieve results, it is going to be up to YOU. The phrases “If it’s going to be, it’s up to me,” and “If I think I can or think I can’t, I’m right,” ring very true. You MUST take ultimate responsibility for success or failure. Sometimes clients believe their trainer is going to be the one who makes it happen for them. All we can do is educate, guide and support. Our clients must be willing to make and stick to the changes. You want some good news? It CAN be done – I’ve seen it dozens of times. Progress CAN be made and results WILL happen if you meet me halfway. Show up, do the best YOU can every single session, and I guarantee you, in just a few months, you will be very glad you did. Let’s DO this, because you know you want to… Live life better. Keith...

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Top 3 Reasons To Join Inspire BEFORE January!

It’s that time of year again where when I ask people about joining the gym I get a lot of  “we can talk after the holidays”. Kinda makes me think I should  just take the next few weeks off 😉 Look, I get it. Most people don’t want to start anything new as they go into the holidays. However, most people at this time of year are really eager to believe that they can take on the world starting on January 1 in the New Year.  I say, why wait? Let’s talk now about what you want to accomplish in the next year, so you’re ready to hit the ground running at the beginning of January. Still not convinced? Well, I’ve come up with my top 3 reasons you should join Inspire now instead of in January. So without further ado, I give you… The Top 3 Reasons To Join Inspire BEFORE January: #1: Our membership rates are going up January 1st – You read right. After the first our memberships are going up buy up to 20%. But, if you sign up now you can “lock in” our current prices. #2: You can buy now and pay later – Can’t start right now but want to lock in the current rates? That’s ok, we can do that. Simply come in and sign up with a small deposit. Your official start date can still be January 1st but you keep our current prices. #3: Early signees get a FREE 7 day weight loss meal plan complete with grocery list! 7 days of fat burning meals. Gluten free? No problem. Vegan? No biggie. I have meals plans for all. I’m going to even throw in a very special 7 day detox plan so you can get started right after the holidays. So really I guess that’s 4 good reasons to join now. Listen, if you’ve been thinking about getting in shape, losing weight and gaining strength why wait another month? And pay more? Call or e-mail me today and get on my schedule for a starting point consultation. I have a limited number of times between now and New Year’s so don’t delay. Live life better Keith Wimsett P.S. If you are a current member at Inspire, don’t worry. As long as your membership stays current your rates will never change P.P.S. If you’re not a current member, why are you still reading this? Give me a call before I get booked...

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Beating the Winter Blahs: The Benefits of Cold Weather Workouts

When daylight hours grow short and temperatures plummet, it’s tempting to drop a workout or two per week. It’s hard to pry yourself out of bed when the sun’s not up, and the covers are so cozy and warm. We all know the benefits achieved by sticking to our fitness routine year-round, but did you know there are additional health / well-being benefits that are specific to working out in colder temps? Here’s what the science tells us winter workouts provide: Higher Calorie Burn and More Energy Your body’s got to work harder when you work out in the cold; it’s not only called upon to burn calories and fat to produce enough energy to support your workout, but it needs to burn even more to keep you warm out there. This speeds metabolism and provides more energy, which helps you to stay sharp and focused throughout your day. Improved Endurance Performance Workouts in cold weather strengthen your heart, lungs and circulatory system, which improves your overall health, and trains your body to use oxygen more efficiently. When you use oxygen more efficiently, performance improves – a Northern Arizona University study found that adding regular cold weather workouts can improve running speeds by 29%. Super-Charged Immune System Regular cold-weather training boosts the immune system, and a strong immune system is your best defense against winter colds and flu. An Iowa University report showed that 45 minutes of running per day reduces the risk of contracting the flu during winter months; the Mayo Foundation for Medical Education and Research found that winter workouts can cut your flu risk by 20 – 30%. Happiness! Many folks suffer from S.A.D. (Seasonal Affective Disorder) due to the decreased number of daylight hours. A brisk outdoor workout increases your exposure to sunlight, which ups your body’s ability to produce Vitamin D, and produces “feel good” endorphins that trigger the release of dopamine and serotonin, all of which significantly elevate mood. The best medicine for the winter blahs? Endurance training. According to a Duke University study, 30-minute cardio circuit workouts (think squat jumps, push ups, shuttle runs, chin ups – all regular parts of our F.I.T.T. classes) not only enhanced fitness, but also delivered big-time improvements in participants’ feelings of overall well-being. So get out there, enjoy the cold, and reap the benefits only cold weather workouts can give! As with any outdoor routine, keep it safe. Be sure to hydrate before, during and after your workout, wear layers, don’t forget the hat and gloves, and watch out for ice and slippery conditions. And hey, if it’s ever too cold out there for you, c’mon into the gym. You may come in cold, but you definitely won’t leave that way. I personally guarantee it! Keith Wimsett Inspire Personal...

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