REEDSBURG PERSONAL TRAINER: EXERCISE OFFERS BIG BANG FOR YOUR TAX REFUND BUCK

(REEDSBURG, WI April 28, 2011) – The tax season is over and, if you’re lucky, you may have already received your refund. Three quarters of Americans who filed tax returns will get a check back from the government this year – the average amount, the IRS says, will be a little bit over $3,000.

In a just-released survey, more than a third of taxpayers said they will spend this year’s refunds primarily on new clothes, vacation and electronics. “Here’s a thought – why not invest some of this cash into your health and fitness?” asks Chad Moeller, personal trainer at ShockBody Fitness in Reedsburg, WI. “So many people say they can’t afford a gym or a health club membership and yet, when they get some money, they go squander it on less important things.”

Moeller says one of the reasons may be that people don’t fully realize the value they can get from a fitness instructor – or, for that matter, from regular exercise.

“Think about it – your clothes and your electronic gadgets will probably be outdated a year from now and ready to be discarded, but health benefits you will get from working out with a personal trainer will be long-lasting,” he notes.

Among the many advantages of exercising with a fitness coach, Moeller says, is the guidance and support he or she can provide. “This professional will create a specific exercise program best suited to your physical condition and your goals,” he points out. “Also, a trainer will make sure you exercise safely and don’t injure yourself. This is especially important for people who have medical conditions.”

But what if you are not getting a tax refund this year and money is tight? Moeller says there may be other ways you could invest into a training program. His suggestions:

Many insurance plans have an allowance for health club memberships.Depending on the insurance carrier you have, you may find that they do cover gym membership as a reimbursable service. Check your health insurance policy to see whether you are eligible to receive compensation for hiring a personal trainer.

Plan for the future.If you don’t currently have insurance, under the new health care law you will have to get coverage within the next three years. Shop around for a plan that will cover health club memberships and supervised training. That’s one area where you shouldn’t cut corners.

Health Savings Accounts. If you are one ofan increasing number of Americans who have this plan, you can use some of the money towards fitness benefits.

“The important thing is to understand the health advantages of working out with a trainer and get creative about making it happen,” Moeller adds.

 

About Chad Moeller, BS, CPT, Fitness Expert:
Moeller, owner and trainer of ShockBody Fitness out of Reedsburg, WI, is a certified personal trainer/sports nutritionist with a BS degree in Health & Human Performance. ShockBody Fitness is a full service, cutting edge personal training business offering one-on-one and small group training. Moeller has over 12 years of experience in the fitness industry and specializes in body transformations. Client testimonials and program information are available at www.ShockBody.com.

 

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REEDSBURG PERSONAL TRAINER HAS YOUR BACK WITH USEFUL TIPS AND EXERCISES

(REEDSBURG, WI April 18, 2011) –With baseball season underway, we hear the inevitable news of players sidelined by back injuries. Last week, two major league players were sitting out their teams’ games due to back problems.

Of course, you don’t have to be a professional athlete to suffer from lower back pain. In fact, says Chad Moeller, a personal trainer at ShockBody Fitness in Reedsburg, WI, about 80 percent of Americans complain of back problems at some point in their lives.

When you bend over and scream “Ouch, my aching back!” the last thing you want to do is work out. But here’s the rub – Moeller says that exercise is very beneficial because it can both relieve and prevent back problems.

“While you may want to sit out the acute phase of your pain, once the soreness subsides, start some gentle stretching and strengthening exercises,” Moeller advises. “They will not only help reduce the pain, but also improve your flexibility and keep your back muscles and other supporting tissues less prone to future injuries.”

Some of the exercises that can lessen the back pain include pelvic tilt, knees-to-chest stretch, shoulder blade squeeze, and hip twist, among many others. To strengthen the core and back muscles so they become resistant to injury Moeller recommends moves such as lunges, hip bridges and side planks.

However, Moeller warns that certain exercises can actually harm our backs or exacerbate existing injuries. “There are some moves that people with chronic back problems should not do because they put extra pressure on the ligaments and disks in the spine,” he notes. “If you work with a fitness professional, he or she will show you safe,  customized back exercises.”

Moeller also points out that, as with any ailment, an ounce of prevention is worth a pound of cure.

“It’s true that some chronic back problems are caused by medical conditions,” he says. “However, far too many cases are avoidable, such as bad posture or spending hours hunched over the laptop.”

To protect your back, Moeller recommends:

Losing weight. “The extra pounds can cause excessive strain on your lower back. Diet and calorie-burning exercises can help you get in shape.”

Giving uncomfortable shoes the boot.“High heels change the angle of your body, putting pressure on the spine.  Backless flip-flops distribute your weight unevenly, also hurting the spine. Wear good, comfortable, supportive shoes.”

Lightening your load:“Heavy bags slung over your shoulder not only strain your back, but also your neck, shoulders, and arms. If you must carry the kitchen sink in your purse, at least try to distribute the weight more evenly – for example in a backpack or fanny pack.”

Incorporating back-strengthening core exercises into your regular routine. “Squats, deadlifts, push-ups, core rotation exercises and rowing exercises of any kind are effective in injury-proofing your back.”

 

About Chad Moeller, BS, CPT, Fitness Expert:
Moeller, owner and trainer of ShockBody Fitness out of Reedsburg, WI, is a certified personal trainer/sports nutritionist with a BS degree in Health & Human Performance. ShockBody Fitness is a full service, cutting edge personal training business offering one-on-one and small group training. Moeller has over 12 years of experience in the fitness industry and specializes in body transformations. Client testimonials and program information are available at www.ShockBody.com.

 

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REEDSBURG PERSONAL TRAINER: BEAT THE TAX BLUES WITH EASY EXERCISES

(REEDSBURG, WI April 6, 2011) — For many people, April is an emotionally taxing month, as we feel mounting pressure to get our IRS returns completed and submitted on time.

It may not be a coincidence that April is also the National Stress Awareness Month, during which light is shed on dangers of unmanaged stress, as well as successful coping strategies.

“The last-minute scramble to file tax returns puts a lot of people under enormous pressure,” says Chad Moeller, a personal trainer at ShockBody Fitness in Reedsburg, WI.  “And research shows that stress, anxiety and tension can cause a host of serious medical conditions such high blood pressure, heart disease, stroke, and depression.”

Moeller says research also demonstrates that physical activity is a great tension reducer and mood elevator. “Nothing eases stress better than exercise,” he notes.

In fact, exercise reduces stress in a number of different ways.

“It releases endorphins, chemical substances known as ‘feel good’ hormones,” Moeller explains. “Also, bouts of physical activity reduce or eliminate altogether any discomfort associated with muscular tension brought on by stress.  And, exercise keeps you energized, which prevents mood slumps. So – it is all good!”

An added benefit, Moeller says, is that while you work out, you are focused on your routine, not on whatever problems and frustrations cause your stress. “In that way, exercise helps put your mind at rest. Your attention is on a pleasant and healthy activity, not on taxes, bills, work problems, or whatever else is worrying you.”

What exercises are the best stress busters?

“Generally speaking, any activity that releases built-up tension in the bodywhile promoting overall health, will be beneficial,” Moeller says. “A fitness professional can show you some effective, stress-reducing techniques.”

Three exercises that could be included in your routine are:

Deep breathingis a good stress reliever – it increases your energy levels and relaxes your muscles. Breathing exercises are especially useful because you can do them anywhere, anytime.

Stretching exercises. When you’re stressed,your muscles contract, causing aches around your neck, shoulders and back. Stretching exercises will increase blood flow and relax these tight muscles.

Circuit or high-intensity interval training, which alternate bursts of activity with short rests in between, will improve your mood by quickly pumping up your endorphin levels.

“Remember: stress is dangerous to your health, and not just around tax time,” Moeller points out. “Incorporate stress and tension-reducing exercises into your regular routine all year long.”

 

About Chad Moeller, BS, CPT, Fitness Expert:
Moeller, owner and trainer of ShockBody Fitness out of Reedsburg, WI, is a certified personal trainer/sports nutritionist with a BS degree in Health & Human Performance. ShockBody Fitness is a full service, cutting edge personal training business offering one-on-one and small group training. Moeller has over 12 years of experience in the fitness industry and specializes in body transformations. Client testimonials and program information are available at www.ShockBody.com.

 

 

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REEDSBURG PERSONAL TRAINER’S CORE MESSAGE: MUSCLE YOUR WAY INTO SAFE WORKOUTS

(REEDSBURG, WI March 28, 2011) — As the weather gets warmer, many people like to participate in outdoor sports  – baseball, biking, running, soccer, and other activities normally associated with summer fun.

However, fitness experts say that before we start any intense physical activity, it is important to make sure our bodies are prepared for the exertion, especially if we have not worked out regularly during the winter months.

“Every spring, it’s the same scenario,” says Chad Moeller, a personal trainer at ShockBody Fitness in Reedsburg, WI. “People who have been idle for a while or never exercised before start training or playing sports without a proper preparation. Then they spend their summer months with muscle strain, ligament injuries, backaches and other pains.”

The best way to prevent these injuries is by strengthening and stabilizing the muscle groups that are most used during exercise, such as the abdominals, pelvis, torso, hips, and lower back. “We refer to these muscles as our ‘core’ because they are very important to our overall body strength, power, flexibility, stability alignment and posture,” Moeller points out.

The most effective means to bolster all those essential muscles that are put through the paces during strenuous workouts are core exercises.

“Strong core muscles will provide a supportive mechanismthat will help reduce your risks of back injury, while improving your balance and overall performance,” Moeller says. “Every sport and physical activity depends on a stable and strong core.”

Virtually any move where one keeps the spine stable –meaning to resist twisting, rotating, flexing or extending the spine -could be considered to be core boosters. The good thing about core exercises, Moeller notes, is that they don’t require complicated or expensive equipment – maybe just a resistance band and a stability ball.

“You can start with simple but very effective exercises such as plank, side plank, plank push-ups, pull-ups or chin-ups,” he suggests. “Once you build your core strength and stamina, you can progress to more advanced variations of these moves as well as workouts utilizing integrated core stabilization.  A fitness professional can show you the most effective exercises and progressions for you.”

The thing to remember before you hit a field, track, or bike path this spring is to injury-proof your body. “Think about it as being hardcore,” Moeller suggests. “In any physical activity, safety should be your top priority.  And keeping it safe means you will be able to continue to have fun in the outdoors all summer long!”

 

About Chad Moeller, BS, CPT, Fitness Expert:
Moeller, owner and trainer of ShockBody Fitness out of Reedsburg, WI, is a certified personal trainer/sports nutritionist with a BS degree in Health & Human Performance. ShockBody Fitness is a full service, cutting edge personal training business offering one-on-one and small group training. Moeller has over 12 years of experience in the fitness industry and specializes in body transformations. Client testimonials and program information are available at www.ShockBody.com.

 

 

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REEDSBURG PERSONAL TRAINER: GET YOUR BODY READY FOR SUMMER

(REEDSBURG, WI March 17, 2011) –With the official start of the spring season only days away, can warm weather be far behind? As days are getting longer and sunnier, we can’t hide under heavy coats anymore; time has come to whip our bodies into shape for summer – especially if we spent the winter months goofing off rather than exercising.

“You might think March is too early to start thinking about the beach and the bikini body, but it isn’t,” says Chad Moeller, a personal trainer at ShockBody Fitness in Reedsburg, WI. “If you’ve been slacking off on exercise and healthy diet, you can’t make up for it overnight. It takes time to see the results of a workout routine.”

When getting into swimsuit shape, most people want tight abs, butt and thighs, as well as toned arms and legs. Moeller says there are many exercises that can achieve these goals, but he cautions people to stay away from slimming and exercise products that promise miraculous results.

“Losing weight and getting in shape isn’t ‘quick’ or ‘easy’,” Moeller points out. “There are no pills, creams, or other gimmicks to safely burn your belly fat, get rid of your cellulite, or give you buns of steel. Nothing can replace regular exercise and sensible eating habits.”

These exercises, if done regularly and consistently, will get you a step closer to that fabulous beach body:

Utilize resistance training to boost metabolism, tone and reshape your whole body.

Include cardio or interval trainingto burn off excess fat.

Forkiller abs it is essential to combine the strength training and cardio routine with a mostly whole foods diet consisting of lean proteins, healthy fats and a moderate amount of low glycemic carbs.

“There are a wide variety exercises specific to each body part,” Moeller notes. “A fitness professional can show you several routines best suited for your body type and fitness goals.”

Regular physical activity and healthy lifestyle can help tone and firm up practically any body.

“Your body is amazing and you can achieve almost anything” he says. “You just need to remember that your actions and behaviors need to match your goals.”

“If you have big goals for how you want to look this summer, then you need to take big action steps, starting today,” he adds.

 

About Chad Moeller, BS, CPT, Fitness Expert:
Moeller, owner and trainer of ShockBody Fitness out of Reedsburg, WI, is a certified personal trainer/sports nutritionist with a BS degree in Health & Human Performance. ShockBody Fitness is a full service, cutting edge personal training business offering one-on-one and small group training. Moeller has over 12 years of experience in the fitness industry and specializes in body transformations. Client testimonials and program information are available at www.ShockBody.com.

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REEDSBURG PERSONAL TRAINER: EXERCISE WON’T BRING YOU TO YOUR KNEES

(REEDSBURG, WI March 9, 2011) – If you regularly work out at a moderate or intensive level, you may be concerned – as many people are – that exercise could “wear and tear” your knee joints.

You can relax! A new research published last week in the scientific journal of the American College of Sports Medicine, the largest sports medicine and exercise science organization in the world, shows that physical activity is actually beneficial to knee health.

“The main concern has always been that vigorous exercise could cause bony spurs called osteophytes, an overgrowth of bone tissue which develops in deteriorating joints and tendons,” says Chad Moeller, a personal trainer at ShockBody Fitness in Reedsburg, WI. “But these new findings clearly show that physical activity, if done correctly, is not harmful to the knees.”

Moeller explains that, according to the research, spurs may be the body’s healthy response to ongoing stimulation from physical activity. “As a matter of fact, rather than hurting the knees, exercise has been shown to cause fewer injuries to the knee’s cartilage, a flexible connective tissue found in joints between bones,” he says.

Moeller points out that the study’s findings should reassure all those who forego exercise for the fear of injuring their knees. “It is understandable that people want to protect their knee joints as well as related muscles and tendons because they play such an important role in how we move and carry the body weight,” he notes.

“However, giving up physical activity altogether is not the answer. What you need is a safe way to exercise.”

Everyone, and especially those who are susceptible to twisting and stretching injuries of the knee, would benefit from exercises and stretches that focus on the glutes, hips, quadriceps, hamstrings and calves.

“A fitness professional can show you a whole range of exercises that are terrific for your knees’ strength and flexibility,” Moeller says. “What is also important is maintaining a healthy body weight so your knees don’t buckle under the extra pressure, and also wearing appropriate footwear.”

Moeller adds that while exercise is good for the knees, it is beneficial for all the other joints and bones as well.

“Lack of exercise can make your joints more painful by weakening the supporting muscles,” he says. “Just like for the knees, strength, flexibility and endurance training can make a world of difference in making all your joints less stiff and sore. Here too, a fitness instructor can guide you toward the most effective and safest exercises.”

 

About Chad Moeller, BS, CPT, Fitness Expert:
Moeller, owner and trainer of ShockBody Fitness out of Reedsburg, WI, is a certified personal trainer/sports nutritionist with a BS degree in Health & Human Performance. ShockBody Fitness is a full service, cutting edge personal training business offering one-on-one and small group training. Moeller has over 12 years of experience in the fitness industry and specializes in body transformations. Client testimonials and program information are available at www.ShockBody.com.

 

 

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REEDSBURG PERSONAL TRAINER: LOWER YOUR RISK FOR CANCER WITH REGULAR EXERCISE

(REEDSBURG, WI February 28, 2011) — Cancer is certainly no laughing matter, but once in a while there is positive news about this serious and often fatal disease.

In case of colon cancer (also referred to as colorectal cancer), the good news is that such simple measures as regular physical activity and healthy diet can drastically reduce the incidence, recurrence, and death from this type of cancer.

This message is even more pertinent now because March is the Colon Cancer Awareness Month, so the focus will be on the pro-active prevention of this disease, which is the second leading cause of cancer death in the United States.

“Numerous studies have shown that people who exercise regularly can reduce the risk of developing colon cancer by as much as 30 to 40 percent as compared to those who are sedentary,” says Chad Moeller, a personal trainer at ShockBody Fitness in Reedsburg, WI. “If that’s not compelling evidence that will make people get off the couch and start moving, I don’t know what is.”

How does exercise help stave off colon cancer, which claims an estimated 50,000 lives a year? The exact mechanism is not yet known, “but we do know that the risk of developing this type of cancer increases if you are physically inactive, obese, and eat a diet high in red or processed meat, refined grains, and saturated fats,” Moeller notes. “So it’s only logical that if you eliminate all those risk factors and replace them with exercise and a good nutrition plan  consisting of fruit, vegetables,  whole grains and healthy fats, you will be doing yourself a huge favor, health-wise.”

Besides physical fitness and healthy diet (as well as giving up smoking), doctors also recommend that people over 50 be screened for colon cancer.

“Studies show that if everyone in that age group had regular screening tests, at least 30 percent of deaths from this disease could be avoided,” Moeller says.

He points out that physical activity plays an important role in prevention of other diseases as well. “The beauty of a regular workout routine is that it can keep other medical conditions at bay as well,” he says. “Exercise has been proven very beneficial in preventing other forms of cancer, as well as heart disease, diabetes, and osteoporosis.  The list of diseases that can be avoided or treated with exercise and a healthy lifestyle is long.”

And, Moeller notes that you don’t have to be an athlete or exercise at a very strenuous level to boost your immunity to colon cancer and other diseases. “A mix of cardio, strength, endurance and flexibility training for at least half an hour five days a week will work wonders,” he says. “That’s one message we should all keep in mind this March and the other 11 months of the year.”

About Chad Moeller, BS, CPT, Fitness Expert:
Moeller, owner and trainer of ShockBody Fitness out of Reedsburg, WI, is a certified personal trainer/sports nutritionist with a BS degree in Health & Human Performance. ShockBody Fitness is a full service, cutting edge personal training business offering one-on-one and small group training. Moeller has over 12 years of experience in the fitness industry and specializes in body transformations. Client testimonials and program information are available at www.ShockBody.com.

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REEDSBURG PERSONAL TRAINER: FIGHT DIABETES WITH EXERCISE AND HEALTHY LIFESTYLE

(REEDSBURG, WI February 17, 2011) – What is one of the most urgent health concerns facing tens of millions of Americans? If you think it is heart disease or cancer, you are right. However, another insidious illness – diabetes – is on the rise as well, according to 2011 estimates recently released by the Center of Disease Control and Prevention (CDC).

This government health agency says nearly 26 million Americans have been diagnosed with this illness, while 79 million more have what doctors call pre-diabetes – higher than normal blood glucose levels. Even before it develops into the full-blown type 2 diabetes, pre-diabetes can already cause long-term damage, especially to the heart and circulatory system.

“What this means is that 105 million people, roughly a third of the entire population of this country, has some form of diabetic condition. That is truly mind-boggling,” says Chad Moeller, personal trainer at ShockBody Fitness in Reedsburg, WI.

While some cases of diabetes are genetic, numerous others are caused by obesity and sedentary lifestyle.

“It is a well documented fact that obesity and lack of physical activity can lead to diabetes; in fact, about 80 percent of people who have this disease are overweight,” Moeller notes. “Depending on its severity, medications may be prescribed, but in practically every case increasing your level of activity and maintaining a healthy weight, are two crucial elements that can either prevent or delay the onset of diabetes.”

Even if you’ve already been diagnosed with this condition and think it’s too late to start getting in shape – think again!

“There’s plenty of compelling evidence to suggest physical fitness will be beneficial to you because it can prevent further complications,” Moeller points out. “Exercise will help control your weight and lower your blood sugar. As an added bonus, it will reduce your risk of heart disease – a common condition in people who have diabetes.”

What kind of exercise routine should you follow? Moeller’s advice:

Whether you’ve been diagnosed with diabetes or any other medical condition, always ask your physician before starting to exercise. He or she will also recommend a diet to go along with your fitness program.

Don’t start to work out without a proper warm-up before and a cool-down period afterwards. Go progressively and increase the intensity and exertion level as you get fitter.

If you’re overweight, your routine should focus on calorie-burning exercises, as well as on those that strengthen your heart. One example is interval training – short, high intensity bursts of speed with slow recovery phases, repeated during an exercise session.  HOWEVER, never plunge into this, or any other moderate or high intensity routine, immediately. Work your way into it slowly and gradually.

Still not sure how to structure your workout? “Working one-on-one with a fitness professional will ensure that you exercise safely and effectively,” Moeller says.

About Chad Moeller, BS, CPT, Fitness Expert:
Moeller, owner and trainer of ShockBody Fitness out of Reedsburg, WI, is a certified personal trainer/sports nutritionist with a BS degree in Health & Human Performance. ShockBody Fitness is a full service, cutting edge personal training business offering one-on-one and small group training. Moeller has over 12 years of experience in the fitness industry and specializes in body transformations. Client testimonials and program information are available at www.ShockBody.com.

 

 

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REEDSBURG PERSONAL TRAINER: WIPE OUT “SENIOR MOMENTS” WITH HEALTH-BOOSTING EXERCISE

(REEDSBURG, WI February 7, 2011) – One powerful advantage of a regular exercise routine is that it benefits people of all ages, including baby boomers and seniors.

“Mostly, we see images of young or middle-age people working out, so we may be misled into thinking that exercise is off-limits to older folks,” says Chad Moeller, a personal trainer at ShockBody Fitness in Reedsburg, WI. “That is a total fallacy. There is more and more evidence to suggest that exercise boosts physical and mental well-being, regardless of age.”

In fact, a just-released study conducted by researchers at four US universities, shows that even modest amounts of exercise by sedentary older adults can lead to substantial improvements in memory and brain health.

“Many seniors suffer from various degrees of memory loss as well as decline in cognitive ability,” Moeller says. “It is encouraging to know that something as simple as exercise can help prevent or slow down these conditions, thus improving their quality of life.”

But that’s not all: Moeller notes that exercise also helps keep other age-related ailments at bay. “As we grow older, we become more prone to bone and joint diseases like osteoporosis and arthritis,” he points out. “Also, poor balance and coordination are significant health hazards for people in this age group because they can cause fall-related hip fractures and other injuries.”

Last but certainly not least, cardiovascular ailments are quite common among the seniors, making them more susceptible to complications such as strokes, coronary artery disease, and heart failure.

“Being fit is the best way to prevent all these conditions,” Moeller says, pointing out four types of exercise seniors will benefit from:

Weight-bearing and muscle-strengthening workouts are most effective in building and maintaining bone density, reducing stiffness and age-related muscle loss, improving physical function, and relieving pain.

Cardio endurance.  Any brisk activity will improve the health of the heart and circulatory system.

Balance training, such as knee raises and chair squats,will improve stability and coordination.

Stretching exercises will increase freedom of movement, improve flexibility, and relieve muscle tightness.

If you’ve never worked out before, Moeller recommends getting a check-up before starting any exercise program. “Once your doctor gives you the ‘go-ahead,’ begin slowly,” he says. “A fitness professional can show you how to exercise safely and progressively.”

Moeller also stresses that it’s never too late to start a fitness program. “Exercise is truly beneficial for all ages,” he says. “There is plenty of research showing that you can reap health benefits even if you are a ‘late bloomer.”’

About Chad Moeller, BS, CPT, Fitness Expert:
Moeller, owner and trainer of ShockBody Fitness out of Reedsburg, WI, is a certified personal trainer/sports nutritionist with a BS degree in Health & Human Performance. ShockBody Fitness is a full service, cutting edge personal training business offering one-on-one and small group training. Moeller has over 12 years of experience in the fitness industry and specializes in body transformations. Client testimonials and program information are available at www.ShockBody.com.

 

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REEDSBURG PERSONAL TRAINER: WEIGHT LOSS GIMMICKS ARE HARD TO SWALLOW

(REEDSBURG, WI January 27, 2011) – The New Year is well under way but you may still carry those stubborn pounds you piled on during the holiday season. They are a constant reminder of all the caloric excesses you indulged in, while healthy eating habits and regular exercise temporarily flew out the window.

“It happens every year – many people gain weight in just the few weeks between Thanksgiving and the New Year,” says Chad Moeller, a personal trainer at ShockBody Fitness in Reedsburg, WI. “Now they are trying to slim down, but the question is, are they doing it right?”

If you want to lose weight fast, you may be tempted to try one of those “secret” or “revolutionary” diet pills or other gimmicks you see advertised on TV. They promise a “quick” and “easy” weight loss while you eat all your favorite foods and don’t spend even a minute exercising.

Moeller urges consumers to be cautious about crash diets that are promoted as miraculous. “If it sounds too good to be true, it probably is. If these products were so wonderful, nobody would be overweight,” he notes. “In fact, some of the pills and other productsthat curb your appetite can have serious side effects, so never take any diet supplements without speaking to your doctor first.”

How can you shed those extra pounds safely and effectively, and maintain the weight loss long-term? “Only sensible eating habits along with regular exercise can accomplish that,” Moeller says. “It all comes down to reducing the amount of calories you eat while increasing your levels of activity.”

His recommendations for a healthy, permanent weight loss:

Make smart food choices: “Replace sodas (even diet ones) with water – and drink lots of it. Reduce your sugar and salt intake, and eliminate junk foods that are full of artery-clogging saturated fats. Go for whole grains, low-fat protein and dairy, fruits, and vegetables. And remember to practice portion control.”

Allow yourself an occasional treat: “Dieting is not about starvation or excluding all the foods you like. It’s all a matter of quantity. One cookie or a sliver of cake once in a while won’t hurt you – as long as you count these splurges in your total calorie allowance and don’t get into the habit of constant snacking.”

Set a target that’s realistic. “Eating 300 to 500 calories less per day while increasing your activity level should lead to a loss of between one and two pounds per week.”

Don’t forget to exercise: “For the most effective weight loss, you need a regular workout that will burn calories and stimulate your metabolism – for example cardio and strength training. Ask your fitness professional to create a routine that meets your personal needs – whether your goal is overall weight loss or a specific spot reduction, such as belly fat.”

About Chad Moeller, BS, CPT, Fitness Expert:
Moeller, owner and trainer of ShockBody Fitness out of Reedsburg, WI, is a certified personal trainer/sports nutritionist with a BS degree in Health & Human Performance. ShockBody Fitness is a full service, cutting edge personal training business offering one-on-one and small group training. Moeller has over 12 years of experience in the fitness industry and specializes in body transformations. Client testimonials and program information are available at www.ShockBody.com.

 

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