Sometimes having a workout partner takes a bit of the “pain” out of the workout, as some would say.  Not only do you have a personal trainer to push you to get the extra rep, but you also have a workout partner to compete against.  A little healthy competition can be a good thing!!!

Just ask Scott Meyerson doing the kettlebell swings or Marshall Cooper maxing out the pushups.  These guys go hard during every workout and are seeing great results! They are strong and lean and their flexibility is improving along with their golf games!!!

If you don’t have a workout partner, don’t worry.  There may be someone in the gym at your similar level looking for partner.

Call or email us today to get started on a new you tomorrow!

Kerry Kennedy is a super star at the Fitness Studio and in life!

She is dedicated to eating right, walking 3 miles six days per week and personal training 2 days per week with Cindy Black!

Kerry says, “Cindy encourages me to do things I don’t think I can.  I have lost 60 pounds in 9 months and now I feel like I can do anything she throws at me!”

Kerry’s balance, strength and flexibility have greatly improved. Her energy is through the roof and her spirits are just as high!

“Cindy always has fun new exciting workouts planned for me.  I actually look forward to going to the gym!”

If you are stuck in a workout rut and need a change it may be time to hire a personal trainer.   For results like Kerry you can contact Cindy Black via email cindy@cme2bfit.com or at the Fitness Studio 910-575-0975.           If you don’t take your body, you can’t take care of anybody else!

You can join anytime before March 16^th to earn weekly prizes or the grand prize!

Contest Dates: January 16^th – March 16^th

• Register at the front desk for your 15 minute pre-contest orientation and goal setting appointment.
• Have your name added to the score sheet.
• Obtain your referral card.
• Each contest week runs from Monday to Saturday.
• Throughout the week come in for a workout and submit your name for the Monday morning drawing.
• Earn points (# of entries in the drawing) as follows…

1 point  – individual workout.

2 points – attending a group exercise class (max 10 points in one week).

3 points – completing a Referral Card or personal training session.

4 points – bringing a new person to the gym, a class or a personal training session.

5 points – if your new person (referral) becomes an annual member!

***Additionally, earn 1 point for every pound lost that contest week!!!***     (Weigh-ins are Friday or Saturday.)

Ray Harris reps out 50 pushups with the help of his daughter Nellie.

When you excel at an exercise you have to change it up a bit.  A little extra weight to tax your muscles may be just the trick.

You never know what your workout may include but one thing is certain…you’ll get results!

Utilize one of our four personal trainers to spice up your 2012 workouts and be transformed! Don’t you want to look and feel better???

Join our Biggest Mover contest and win prizes while getting fit.

One option to getting your family in shape is to sign up for personal training sessions with your spouse!

Here you can see Jim & Linda Barber muscling through plank rows.  Not an easy exercise!  They have been training at the Fitness Studio for a few years and look fantastic!!!  The two of them also enjoy taking our Group Power class and yoga.

Gift certificates are always available. You could give the gift of health to someone you care about this holiday season.

Eat More “Naked” Food

Strip away the harmful foods weighing you down! The more natural the food you eat, the less toxins you are exposed to, and the healthier it is for your body. Processed food is full of chemicals, preservatives and other substances that actually slow down your body’s metabolism and can be difficult to digest. Instead, spend most of your time at the grocery store in the produce or whole foods sections where the food has been the least tampered with. “Naked,” or natural, food gives your body the opportunity to improve digestion and help your metabolism function more efficiently.

Drink Water. And More Water.

Good news: there’s a secret ingredient that can help speed up your weight loss — and it’s free. It’s called water.

That’s right, just drinking water can help you lose more pounds in the next month. And this isn’t just quack science. Actual scientific studies have shown that people who drink more water during the day lose more weight because they feel more full before and after meals, causing them to eat less.

Water is essential for the body to carry out its normal physiological functions. When we don’t consume enough water, our body becomes dehydrated and cannot function properly. Not drinking enough water can lead to fluid retention, causing weight gain. So next time you reach for that can of soda, grab the bottle of water instead, which has no calories and will help keep your body functioning at its best.

Set a daily goal over the next 30 days to drink more water. Start slowly, drinking an extra glass before each meal or when you can remember, then slowly build up to where you’re drinking at least 64 oz per day. You’ll notice a difference not only in your appetite, but in your digestion as well.

Be ready to shake your hips, burn calories and have a whole lot of fun!!!

Currently, classes  Tuesday at 6:30pm and Friday at 8:45am.

Cost is $10/class or $70/10 classes for non members of the Fitness Studio.

Check our schedule tab for other great classes and times.  Hope to see you here!!!

Zumba Rocks!

We now have SPIN six days per week with the addition of our Thursday Spin Express class – a 30 min class catering to those who would like to build up endurance for the other Ride classes or fit in a short cardio workout!

Don’t be intimidated! Indoor cycling is super popular even among gym class newbies, and with good reason…

The right technique can blast more than 500 calories in 45 minutes and up to 1000 calories in an hour for the experienced cyclist!

Here are some tips to take you from average to Armstrong…

Draw abs in to take weight off hands and avoid bouncing up and down as you pedal.

Adjust seat height so knee is only slightly bent at the bottom of the stroke for more power and comfort.

Pedal in circles, using the same force as you push the pedal forward and down as you pull the pedal back and up.

We are excited to announce our newest Spin team member, Stacey Hollar. She is now teaching along with Bob Tugya and Aaron Black. The three of them are excellent teachers sure to make you sweat while having fun! See our schedule for class times.

Story by Cindy Black

Are you stuck in a rut?

Feeling like no matter what you do, you aren’t getting anywhere with your weight-loss or fitness goals? Are bad habits in the way of your progress?

We’ve all been there at one time or another. This is when you could use a little help from your friends, your spouse or your trainer. Sometimes all you need to get back on track is some practical advice. The following are proven techniques to help you overcome the harmful habits.

Fitness — Sticking With a Program

The Challenge

Why is it so hard to stay on good terms with fitness? One of the reasons is simply lack of time. Many people over schedule themselves with work, errands and their children and don’t leave time for working out. There are a number of ways to kick-start your routine and stay in the fitness groove. Once you find a training program or exercise class that fits your lifestyle, you’ll find it’s easier to schedule your workout, no matter how busy you are. And when you get used to training regularly, you’ll begin to rely on the stress-relieving benefits of exercise to get you through the day. Here are some suggestions on how to develop a healthy fitness habit.

The Fix

~ First, commit to a program. Most people try to get fit on their own, but if they don’t have structure or accountability, they can be setting themselves up for failure. The average person is not an exercise physiologist or personal trainer. They are unsure about what is the best thing to do. Hiring a professional is a good way to get you jump-started.

~ It’s important to find a program that matches your personality, your time commitment and your goals. The more you enjoy an activity the more likely you are to stick with it.

~ Try group classes or a boot camp. Not only are you being directed by a professional but also you will be encouraged by the others in class while having fun. A little healthy competition can go a long way!

~ Don’t worry about trying to find a program appropriate for your body type. Most programs will apply for all sizes, ages and abilities. Every person needs cardio conditioning, strength training and flexibility. It’s just a matter of balancing how much of each you need.

Nutrition – Eating for Weight Loss

The Challenge

If you’ve reached the point where you just don’t like the way you look or feel, it’s time to change what you’re putting in your mouth. Granted, eating healthy can be difficult, especially if you have a busy schedule, a stressful job or if you tend to snack with your children, but it can be done!

The Fix

~ Set realistic and measurable weight-loss goals. Avoid the pitfalls of setting expectations too high and giving up if you fall short. Also, enlist support from others. Share your goals with a family member, friend or co-worker. The added accountability and cheerleading can go a long way!

~ Write down everything you put in your mouth, even the Tootsie Roll from the counter at the bank and the grapes you snack on while making dinner. Many people make better choices if it has to be written down.

~ Build your environment. Make the space around you support your goals. Remove unwanted temptations like the ice cream in the freezer that calls your name in the evening. Replace empty calorie foods with nutritionally dense fruits or vegetables or heart-healthy seeds or nuts.

~ Eat every three or four hours, starting with breakfast, to keep your metabolism burning! Also, you are more apt to overeat or make poor choices when you are very hungry, so plan ahead to have nutritious food available throughout the day.

~ Build and protect muscle by strength training two to three times per week to increase your metabolism. Weight bearing activity also promotes bone health and combats diabetes.

~ Develop coping mechanisms for dealing with stress in place of mindless eating. Strategies may be going for a walk, reading a book, doing yoga or calling a friend.

You can take charge of your life! It just takes a well-designed plan and the three Ds: Desire, Determination and Dedication.

For help formulating your plan contact:

Cindy Black at the Fitness Studio, (910) 575-0975, www.cme2bfit.com, email: cindy@cme2bfit.com

While working at Gold’s Gym, she began personal training in 1996 with a national certification from AFAA (Aerobics & Fitness Association of America).

After six and a half years of training she opened the Fitness Studio in Sunset Beach, NC in 2003.  In 2008 Cindy took over Healthy Choices (gym) and moved the two facilities to a larger location in Ocean Isle Beach, NC.

It’s now 2012 and the Fitness Studio group classes including Zumba, Spin, Power, Yoga, Pilates and Pole Fitness are in full swing with excellent instructors.  Our recently added Category 5 in the morning and Total Body in the evening is challenging yet fun for those looking to get in the best shape of their life!

Personal training with Cindy is an additional amenity available to members and non-members alike.  All personal training sessions take place at the Fitness Studio and last 30 minutes unless mutually decided upon. Training may include Tabata, functional training, boot camp drills, yoga, SAQ and core specific training. Clients are encouraged to engage in cardiovascular training (i.e. treadmill, bike, cross trainer) before or after scheduled training appointment.

Individual – $32/session
(one-on-one training)
Group – $20/person/session
(group may be 2-4 people at a time)

Call Cindy directly to schedule an appointment. 910-471-4500