Spring is almost here and summer will be here before we know it. Everyone in Indianapolis is ready for the warm weather and sunshine, even those that like the winter months.

Many June wedding plans are in full swing and there’s no shortage of brides (not to mention grooms) who are trying to shed a few founds to help that wedding dress fit a little better. Plenty of bridesmaids are probably scrambling as well.

After a long a winter of comfort foods and less activity it’s time to get out the spring clothes. How did they shrink so much while they were packed away? Many of us add a few pounds and a couple of inches from fall to spring. Time to get to work.

We’re not advocates of quick fix fitness. Being fit is more than just squeezing in to a smaller pair of jeans. It’s a whole lifestyle that affects not only our appearance but also our mindset. Overall quality of life is better when we’re fit.

Stressed out brides-to-be are not in the mood for a lecture about how they should have been paying attention to what they were eating and exercising more. They are in a time pinch and need immediate results. Here’s the deal: if you promise to make fitness a long term goal, we will help you get ready for your wedding (or bikini).

You will need to strictly manage your calorie intake and plan on working out 4-5 days a week. Ladies, you’re probably going to need to limit yourself to something like 1400 calories. We’ll also recommend 2 days a week of strength training and 2 days a week of conditioning (45-60 minutes of real exertion).

A bridal fitness program does not have to be complicated. It takes diet and exercise to get good results.  This way you’ll lose fat and improve muscle tone. Any effective program will focus on both.

Losing 20lbs and a few inches in 10 weeks is doable. If you’re dedicated to the program. Depending on your current body composition, it’s realistic to think you could drop a couple of sizes in that amount of time. Are you willing to put in the work?

Whether you’re trying to fit in a wedding dress, swimsuit, or spring outfit, you can see real changes in a short amount of time (remember…it works both ways). Combine reduced calories with effective exercise. Grab a friend (or your bridesmaids) and join one of our fitness boot camp classes or a small group personal training class. Sign-up for the next Slim Down weight loss class or talk to one of our nutrition counselors to setup a program for yourself.

You can do this! There’s no better time than right now.

Who doesn’t want to be fit?  Well, maybe that guy isn’t.  He’s probably not interested in the secret to getting fit in 2010.

Before you waste any more time looking for the fitness secret…here it is:

THERE IS NO SECRET!

Do yourself a favor and quit looking for the secret. There’s no magic pill, no secret technique. No tricks or gimmicks. The way to get fit is to exercise…most everyday. On some of those days, you will have to push yourself to the point of fatigue. It won’t be enough to just break a sweat.

Now, make no mistake, it’s better to be active than to simply sit on the couch eating a bag of chips and drinking a Coke. But don’t confuse being active with being fit. (See definition of fitness.) Many people would benefit from being more active but real progress toward fitness will take more.

Part of getting fit is managing your calories. How strict the management is will depend on your goals. Maintaining weight isn’t going to be as hard as getting lean. If you want to get lean, it will require knowing the exact number of calories your body is going to need and the exact number you’re putting in it.

I guarantee. If you combine exercise with calorie management, you will be well on your way to becoming fit in 2010. The personal trainers at FBD are here to help you with that goal.

Being in the personal training business for so many years, I’m familiar with all the reasons why people workout. (I’ve also heard all the excuses for why they don’t.) I can say without a doubt that people don’t stick with any fitness program for very long without strong motivation. Changing one’s behaviors and life patterns (a.k.a. bad habits) is not easy. It isn’t that complicated but it’s certainly not easy.

These are 7 motivations people have for working out:

Personal health

Being physically fit doesn’t make someone immune from disease or ill health but it does help with prevention. Obesity is behind so much of the chronic disease Americans deal with. Losing even minimal amounts of extra body fat can have a big impact on health issues such as diabetes, high blood pressure, and high cholesterol. Being fitter tends to add years to our lives. Some people find strong motivation with the goal of being around to see their grand kids.

Quality of life

Quality of life is connected to health. Greater quality of life has a lot to do with simple functional movement. Can a person get around, comfortably and efficiently, as they go through their day, either working or playing. A fit person usually experiences a higher level of energy; they sleep better; they are more likely to have a positive outlook on life. Not only does being fit give someone a better chance of living long enough to see their grand kids, it also helps ensure that they will be able to play with the grandkids.

Injury prevention

This could be seen as either a personal health or quality of life issue. The important thing is to understand that exercise improves flexibility, mobility, bone density, and joint strength. People who suffer from chronic back pain, as well as those who don’t want to suffer, can really benefit from strength training. Stronger muscles help prevent numerous common knee, ankle, shoulder, and wrist injuries.

Appearance

Losing weight, or more accurately, body fat, has a significant impact on personal health. For some people, vanity is more of a motivator. They simply want to look better or fit in a smaller pair of jean. Perhaps they’re trying to get ready for swim suit season. Dropping extra fat and improving muscle tone does make most people look better.

Sports

Obviously athletes benefit from being fitter. We train young athletes who are just starting to get serious about competition as well as older athletes who want to enjoy competing for as long as possible.

Wanting to compete well and a passion for doing your best are motivations that I can relate to. Some people lose this as they age but there are many opportunities for people to continue with their favorite sports long after they reach the age most athletes retire.

Hobby

Not a high percentage of people who workout, but some do it because they just like doing it. This is probably the strangest motivation for some people to understand. Working out can be fun! That enjoyment can be the primary motivator with fitness and better health simply being a great byproduct.

Saving money

Monetary compensation is a new motivation. Because of the ever increasing cost of healthcare many employers are literally paying people to get healthier. That pay might come in the form of a bonus or from reduced insurance premiums. It’s clearly motivating to some people. Everyone likes to be rewarded.

We do a fitness class for some of the employees at International Medical Group in downtown Indianapolis. Nothing more than a few simple pieces of equipment, an open space, and willing bodies. (It doesn’t take much.) I don’t know what incentives the company might be offering but I can tell you that group of people is already enjoying the benefits of being healthier. I’m sure that some of them are already saving money from their better health.

It’s too bad that some of the reasons I listed aren’t enough motivation for most people. Whatever the reason, we’ll certainly be better off as a country, physically and financially, if people will take steps to improve their fitness. Let me know if you want to add to this list of workout motivations.

Fitness success requires follow-thru. You can’t get up one morning, workout, and be fit. That’s just exercise. Not a bad thing to do (if you don’t hurt yourself) but it’s not the same as fitness.

Wikipedia offers this explanation, or definition, of physical fitness:

“In previous years, fitness was commonly defined as the capacity to carry out the day’s activities without undue fatigue. However, as automation increased leisure time, changes in lifestyles following the industrial revolution rendered this definition insufficient. These days, physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.”

(see the Crossfit definition of world class fitness)

To reach any basic level of physical fitness requires consistent exercise. It requires following a regular routine. Bouncing around between various sorts of activities and recreation (call it a workout if you want) will not result in fitness. There’s a place for doing those things, and it’s ok to have fun being fit, but it’s a mistake to think that doing random workouts at random times will help you accomplish your fitness goals.

I see people start our boot camp class then after a month they’re done.  People  like the idea of looking better or being fit but they aren’t mentally prepared to change their lifestyle. No workout is going to be effective if it isn’t done consistently.

One of the reasons we consult with people before they start personal training or the boot camp class is that we want them to understand what it’s going to take to really reach their goals. Our main desire is for them to succeed. To reach success is going to take a focused commitment and the proper perspective. And it will take sacrifice. There are amazing benefits to being fit but they will not come easy or fast.

My son plays youth soccer for Carmel United. He has for a few years, and loves it. I’m proud of the progress he’s made.

Soon we’re going to start a youth soccer conditioning program to run during the winter. As you can tell, I’ve got a vested interest in the program. Better conditioning improves game performance but it also helps with injury prevention. For parents, that has to be a priority.

Fitness By Design has done youth fitness in the past but it has been quite awhile. I’m looking forward to doing this. Working with young athletes is quite different than working with adults but I’m excited about the opportunity. Because of their youth, their bodies can adapt so quickly to new challenges. It will be fun to watch how their fitness improves at a rapid pace.

The goal of the program is to improve the overall conditioning of the players. Soccer specific skills will not be a focus. As we do in the group fitness classes, we’ll work a lot on basic functional movements, developing endurance,strength, and agility. And we’ll have some fun.  I do expect a few rounds of dodge ball. The boys will love that.

Our fitness boot camp room is a perfect place for these workouts. Depending on how this goes we could expand on the program in the future. Youth sports are huge and many of the clubs simply don’t have the time, space, or expertise to really focus on the conditioning aspect of sports training.

Be sure to contact us if you’re interested in your child joining the program for the winter.