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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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The 4 Laws of Success, aka The Keys to Achieving Your Fitness Goals

Posted by on Feb 25, 2015 in Uncategorized | Comments Off on The 4 Laws of Success, aka The Keys to Achieving Your Fitness Goals

Here at Inspire Personal Fitness, we encourage both new and long-time members of our “fitness family” to wholeheartedly embrace the 4 Laws of Success. I’ve been in this business for 16 years, and have worked with hundreds of clients. And honestly, what sets clients who succeed from those who fall short, is the willingness to adopt these laws as, well, LAWS. Meaning, if you stick to ‘em (LIVE by ‘em, and do not break ‘em!), you WILL achieve your fitness goals. What are the Four Laws of Success? Glad you asked: The 1st Law: The Law of Possession The 2nd Law: The Law of Effort The 3rd Law: The Law of Consistency The 4th Law: The Law of Self-Efficacy So strong is my belief in these laws, I tuck a print-out copy into each Inspire Personal Fitness New Client Pack. I then evangelize the heck out of ‘em, knowing how crucial they are to my clients’ optimal fitness and wellbeing. I’m going to break these down one by one over the next four weeks. Let’s start with… The 1st Law: The Law of Possession This one is about the fact that your fitness journey, and where you take it, is 100% up to… YOU. It’s not up to your trainer or coach (we’re your guides, your educated experts, your cheerleaders, but we can’t do your work – YOU do), it’s not up to your workout buddies (they’re fun, they’re rooting for you, they’ll challenge and support you – but they can’t do your work – YOU do)… it’s up to YOU. So, ask yourself: Am I ready to take responsibility, FULL responsibility, for my own wellbeing? If yes, know that this means there are NO excuses – zip, zero, nada. You must stick to the changes adopting regular exercise means to your work / family schedule, your physical fitness routine, your life as you know it right now. I promise you, if you do, your life’s about to get a WHOLE lot better. I’m sure you’ve heard the following phrases: “If it’s going to be, it’s up to me.” “If I think I can (or if I think I can’t), I’m probably right.” Could be you’ve tried taking on a fitness challenge before, and failed. Bummer. But that’s on YOU. The good news? When you SUCCEED, that’s also on YOU. Own this challenge to get into the best shape of your life. We’ll make sure you have all the information, equipment and moral support you need. Bring an “I OWN this” attitude, and it will happen for you. Make sense? Next week, I’ll share more with you about The 2nd Law: The Law of Effort… um, sounds like a no-brainer, but trust me, it’s worth exploring. Until then, take charge, work out and know that you’ve GOT...

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Why we use the FMS

Posted by on Feb 11, 2015 in Uncategorized | Comments Off on Why we use the FMS

As many of you know we use the Functional Movement Screen as part of our fitness consultation. Some of you may have wondered “why?”. Well, we believe that every client should begin with some type pf assessment. Not just an assessment of body fat a circumference measurements, but also an evaluation of how a client moves. The Functional Movement Screen (FMS) can tell us how a client moves and what areas we may need to address to keep the client healthy and help them reach their goals.   How it Works – Simplifying Movement Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness. The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns. Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.   What it Does – Widespread Benefits The FMS simplifies the concept of movement and its impact on the body. Its streamlined system has benefits for everyone involved – individuals, exercise professionals, and physicians. Communication – The FMS utilizes simple language, making it easy for individuals, exercise professionals, and physicians to communicate clearly about progress and treatment. Evaluation – The screen effortlessly identifies asymmetries and limitations, diminishing the need for extensive testing and analysis. Standardization – The FMS creates a functional baseline to mark progress and provides a means to measure performance. Safety – The FMS quickly identifies dangerous movement patterns so that they can be addressed. It also indicates an individual’s readiness to perform exercise so that realistic goals can be set and achieved. Corrective Strategies – The FMS can be applied at any fitness level, simplifying corrective strategies of a wide array of movement issues. It identifies specific exercises based on individual FMS scores to instantly create customized treatment plans. If you have not had an FMS, or if it’s been awhile, contact me and let’s schedule one. The information it can provide could make a world of difference to your fitness journey. Live life better, Keith...

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I was shocked to find that trainers in Asheville were doing this!

Posted by on Feb 4, 2015 in Uncategorized | Comments Off on I was shocked to find that trainers in Asheville were doing this!

Having been in the fitness industry for over 16 years, I’ve seen a lot of things. I’ve seen trainers make their clients do crazy (and dangerous) exercises just for the sake of variety. I’ve seen shady sales tactics. I’ve even seen trainers take clients’ money and skip town! But I have to admit that something I heard recently takes the cake. For the last few years, small group personal training has grown in popularity. Gyms and trainers alike are jumping on board this new trend. Now, there are different schools of thoughts on “small group” training. Some trainers will call a group of 6 to 8 people a small group. I personally feel that anything over 4 people is a “class” (or what we call “Team Training”). That’s why we limit our small groups to 4 at Inspire Personal Fitness. I’m not saying my way is the only right way; based on my personal experience with clients, this is what makes sense to me, as both a trainer and a business owner. The fact that other trainers will work with up to 8 people and call it a “small group” isn’t what shocks me. I’ve recently heard about trainers who sell a client one on one personal training to the tune of $45 to $55 a session. Then, the client arrives for their so-called “one on one” appointment, only to find 2 or 3 other people who will be working out with them! I’ve even heard that in some cases, the trainer tells the group what to do… and then leaves! Folks, this is NOT ok, and I feel the need to call these trainers out. If you’re a trainer who is doing this, wow… SHAME ON YOU! Not only is it unethical, it is borderline criminal. You are not giving your clients the service you advertised, the one they paid for, so they’re not getting their money’s worth. Is your clients’ money more important to you than their health? Either give them what they paid for, or offer them a lower-priced solution. It’s honest, and it’s good business. As a client, if you are willing to “share” your training time with others, the price you pay should reflect that. Our small group training is a fun, supportive and affordable way for people in Asheville to experience the difference a trainer can make. And if you want one on one training? We’ve got that, too. Okay. Climbing down from my soapbox now. Thanks for listening!...

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I have a confession to make

Posted by on Aug 11, 2014 in Blog | 0 comments

I recently put myself through the O3 assessment process and frankly it was not good. You see, I’ve been feeling a bit run down lately and quite honestly a bit flabby. I decided to put myself through the same tests I’ve put all of you guys through, including the dreaded body fat test. As I stated above the results were not flattering. But they were interesting. You see it turns out my scale weight has reduced (down 3 pounds) but my body fat has increased (up 4%!). What’s so interesting about that? Most people would be happy to lose 3 pounds right? The ugly truth is the numbers don’t lie – if my weight has decreased but my body fat has increased then it stands to reason the weight loss is due to loss of muscle. Loss of muscle equals decreased metabolism, which in turn means more muscle loss and more body fat increase if I don’t do something to change it. The obvious place to start would be my diet right? Not exactly. You see, I eat pretty darn healthy. I’m gluten free (not by choice but because of allergies) and eat tons of vegetables and lean protein. I could probably kick the “eat a snack after dinner” habit and that might make some difference. However, for me, the answer is exercise. I’ve been moving way too little lately and it’s caught up with me. Now, I’m not talking about bodybuilding here. You know, working individual muscle groups to “pump them up” for two hours a day. That type of mentality is a very old school way of thinking. It’s how boyfriends train their girlfriends who then get mad because they don’t see any results or worse yet, gain weight! Nope, bodybuilding is out for me. So, what’s the answer? Starting today I’m training myself just like all of you train at O3. I’m going to work my muscles through different planes of motion using compound exercises (exercises that use multiple muscle groups simultaneously). I will vary the rep ranges from workout to workout and even throw in the dreaded “finisher” for the full on metabolic effect! You know what else I’m going to do? It’s something all of you should be doing. I’m setting S.M.A.R.T. GOALS. That’s right – Specific, Measurable, Attainable, Relevant and Time-Bound Goals. I’m going to add one more thing to that list – Accountability! That’s one reason why I’m sending you this e-mail. Next time you see me feel free to ask “Did you workout today?” or “How’s the progress coming?”. Keep me accountable, it’s what we at O3 do for you. I mentioned one reason for this e-mail. Here’s the other one…to remind all of you that we are in this together. All of us at O3 care about you and your health. If you don’t have S.M.A.R.T. Goals yet, schedule an appointment with me and let’s create some. Let’s keep encouraging each other and keep each other accountable. I want all of you to know that the very basic concept of O3 health And Fitness is that we do this together, as a TEAM. Live life better, Keith Wimsett O3 Health And...

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