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Spring Cleaning Your Excuses!

Posted by on Mar 22, 2016 in Uncategorized | Comments Off on 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...

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What can a coach do for you?

Posted by on Jan 7, 2016 in Uncategorized | Comments Off on 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)

Posted by on Dec 17, 2015 in Uncategorized | Comments Off on 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!

Posted by on Dec 11, 2015 in Uncategorized | Comments Off on 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

Posted by on Dec 9, 2015 in Uncategorized | Comments Off on 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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More is not always better

Posted by on Dec 2, 2015 in Uncategorized | Comments Off on More is not always better

Often we find ourselves in a dilemma… ”Should I do more? One more set? Take another class? Wouldn’t MORE be better?” In a fitness world were the trend is becoming, more weight, more rounds, more reps, we have to pause and ask “Why?” Why do we insist on running after metabolic classes, working our muscles to failure then doing even more reps or doing intense training sessions 6 days a week with no recovery. As much as we are trying to do good, we are actually being detrimental to our goal. This type of training degrades our precious fat burning muscle and usually decreases the quality of our workout. While the heart is in the right place, there is a hierarchy of effectiveness when it comes to what you should do in your available time. At Inspire Personal Fitness we follow the “Hierarchy of Fat Loss”. Below is a list of different training methods, what they accomplish and a guide of what we recommend. Decide which type of workout person you are and follow the advice… Weight training – builds muscle, boosts metabolism and burns calories. Interval cardio – boosts metabolism (slightly) and burns calories. No muscle building! This does not help us with a long term metabolic boost. Steady state cardio – burns calories. No metabolic boost, no muscle building! Lifestyle activities – this would be walking, golfing, taking the stairs and any other activity that would boost our daily lifestyle calories. This could be very impactful if we lead an active lifestyle. So, if you only have a few hours a week (3 or less) to workout, what training method is best? What is going to give you the most “bang for your buck”? This is our prescription for time allocation as it pertains to exercise. If you only have 1.5 to 3 hours per week to exercise, you should only spend that time doing weight training. We have many clients getting great results in just three hours a week! If you have between 3 to 5 hours a week to exercise, add interval cardio to your circuit weight training routine. If you have between 5 and 7 hours a week to exercise, you can now add steady-state cardio to your circuit weight training plus your interval cardio. If you have over 7 hours a week, add some light walking, bicycling and any other activities that you enjoy to just increase your daily calorie burn. The Inspire coaches make your desire to train and be healthy greater than your excuses not to. – Kirsty K. Why is weight training the best overall option? Let’s use running versus weight training as a good comparison. The adaptation to running will be efficiency. Example – running 3 miles for a true beginner would burn an enormous amount of calories due to the disruption and metabolism and new activity. Over time as the runner becomes more efficient it would take less energy and be less disruptive to the metabolism to cover the same distance. Great, if you want to run a faster 5K. Not so great if you are running for fat loss. How many of you have ever been passed in a 5K race by someone who looked to be in terrible shape? These are efficient runners. The adaptation to weight...

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People Feel Guilty When I’m In the Room.

Posted by on Mar 26, 2015 in Uncategorized | Comments Off on People Feel Guilty When I’m In the Room.

It’s true. I can’t tell you how many times over the years that I’ve had people confess their “fitness sins” as soon as they find out I’m a personal trainer. I hear things like, “Oh man, I sure need you,” or “I know I shouldn’t be eating this in front of you.” It’s especially bad when I’m with a group at a restaurant. Just the other day I was having a luncheon with some Asheville Chamber members. We ordered our food and before it came out, one gentleman confessed to me that he hadn’t ordered something healthy. Honestly, I used to find it funny that people felt the need to watch what they were eating, or express their need for more exercise in my presence. But lately it has started to make me feel a little bit sad. You see, I don’t want to make people feel guilty or bad about their lifestyle. That’s not my purpose here. What I want is to INSPIRE people. That’s why I changed the name of my studio. O3 Health and Fitness didn’t express what I believe is my purpose, my calling. But Inspire Personal Fitness is not only the name of my studio; it’s also a statement of what I want to do. So, the next time you see me, please don’t feel guilty for what you’re eating, or for not being as active as you know you should be. Instead, use the moment to feel INSPIRED to change. Or, better yet, ask me what steps you can take to get your health back.  Ask anyone who knows me and they’ll tell you I am more than happy to share with you my thoughts and encouragement. Live life better Keith...

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The 4th Law Of Fitness Success

Posted by on Mar 19, 2015 in Uncategorized | Comments Off on The 4th Law Of Fitness Success

Welcome back! Quick recap of Laws 1 through 3 of the 4 Laws of Success goes like this: The 1st law, The Law of Possession: We must each take full responsibility for our own fitness journeys. The 2nd law, The Law of Effort: We must each give our all, every time out, to achieve our goals. The 3rd law, The Law of Consistency: We must each commit ourselves to stick to the plan, day-in, day-out. And now… the 4th law, The Law of Self-Efficacy. The essence of this one? We must each believe in ourselves and our ability to succeed, no matter what. There are three great ways to build your belief in yourself, and your ability to achieve optimum fitness:   Take It One Step At a Time Break each goal into a set of smaller goals. Each time you achieve one, you’ll build confidence, creating a positive “results momentum” that will carry you through to the achievement of the next goal… and the next… and the next!   Work Out With a Buddy, or a Group of Buddies Seeing others who are doing what you’re doing (hey, misery loves company!), or who have already accomplished what you are now attempting, is a highly effective motivator. If THEY can do it, so can YOU.   Surround Yourself With a Positive, Encouraging, Educated Team This is where your trainers come in! As I said before, we’re going to provide you with everything you need to succeed: a customized fitness program, nutritional guidance, and a non-stop flow of encouraging words and positive reinforcement. We can boil this law down to this: To achieve anything, you must first BELIEVE that you can. I’ve got faith in every single one of you – so get in here, and let’s make it happen! Live life better,...

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The 3rd Law Of Fitness Success

Posted by on Mar 12, 2015 in Uncategorized | Comments Off on The 3rd Law Of Fitness Success

Okay, so far, we’ve addressed the first 2 of the 4 Laws of Success: The 1st law, The Law of Possession, in a nutshell, says: We must each take full responsibility for our own fitness journeys. The 2nd law, The Law of Effort, can be boiled down to this truth nugget: We must each give our all, every time out, to achieve our goals. Today, I give you… the 3rd law, The Law of Consistency. What we’re talking about here is committing ourselves to making the changes needed to create a positive, life-affirming difference in your life – and stick to ‘em. We’ll help you develop your own personal fitness game plan, tailored to your specific needs, complete with the right kind of training, and info about how to replace bad eating habits with great ones. But if you go all gung ho for about a month, and then back off – that’s not going to get you where you want to be. With any goal you want to achieve, you must stick to the game plan on an on-going, long-term, consistent basis. Rome wasn’t built in a day, right? Optimum fitness isn’t achieved in a day, either. Optimum fitness, life-changing results are what happen when you put the plan into play, and just keep on keeping on. You’ve probably known folks (or maybe you yourself have done this) who go on a diet / exercise plan for x number of weeks, with the idea that upon completion of that time frame, they’re all set. Done. New and improved person! And then… they go back to their old habits, and, well, you know the rest. That notion of making changes for a finite time frame is NOT the way to achieve and maintain positive long-term results. If you want to change the way you feel, for keeps, you’ve got to create the plan, then put that plan into practice, for keeps. You find the best, healthiest ways to do something, and then commit to making THOSE your routines… until they become your new “old habits.” Bottom line? There are no short-term, quick fix solutions to living a healthier, better life. You know what the one characteristic is among folks who succeed with exercise? They are CONSISTENT. They commit to constant, never-ending improvement – regardless of busy schedules, lack of time, energy, whatever – they make no excuses, and just keep at it, day by day. You can, too. The Inspire team and I are committed to helping you get there....

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The 2nd Law Of Success

Posted by on Mar 4, 2015 in Uncategorized | Comments Off on The 2nd Law Of Success

Hey gang, back again with this week’s edition of the 4 Laws of Success. Last week I listed those laws, expressed my belief in the difference they make for me and my most successful clients, and shared a bit about the 1st law, The Law of Possession. In a nutshell, it’s this: We must each take full responsibility for our own fitness journeys. We at Inspire are your guides, your cheerleaders, your co-pilots. But make no mistake. YOU are the pilot, the captain of your team. Own that, and be awesome! Today, let’s take a look at the 2nd law, the Law of Effort. Seems pretty straightforward? Kind of a “no pain, no gain,” “just do it” thing, right? Absolutely. This law dovetails nicely with the Law of Possession, in that as captain of your team, YOU choose the intensity with which you work out, the amount of effort you expend. Not just the amount of effort you put into a workout, but the amount of effort you put into fully executing a positive, life-affirming change in your life. You’ve heard this before: “Anything worth achieving is worth working for.” Eating well and working out on a regular basis takes commitment (“show up” daily), discipline (train hard, eat well), will power (don’t eat junk), and a willingness to accept delayed gratification. There’s also MUCH to be said about not just showing up for workouts, but really putting forth your best effort each time. I ran across this today: “All that you do, do with your might. Things done by halves are never done right.” Bottom line? You get out of your workouts exactly what you put into them. So really bring it at every training session, every class. Make the effort to eat well, get good rest on a consistent basis. The rewards of doing so are life-changing! Next Week: The 3rd Law: The Law of Consistency Until then… Live Life Better....

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