Intro To Step - Saturday October 30th, 8AM

Intro to Step -- Learn the moves, shape your legs..

Always wanted to try Step? Join us on Saturday 8AM in Northborough for an Introduction to Step class. Learn the latest release at your own pace. Halloween Raffle for a lucky participant!

Check out the latest release online!

Beginner Salsa - New Class at Boost Fitnes Hudson

Are you ready to spice up your dancing? Get ready to burn up the dance floor at holiday parties!

Six Week Beginner Salsa Class - Starts November 1st!

Monday Night 8:30PM to 9:45 PM in Boost Fitness Hudson.

Free Sample Bootcamp Class w/ Angela - October 15th in Hudson

Come Try Bootcamp! Let Angela Doherty take you through a high intensity, calorie burning, muscle conditioning work out. If your looking for a program to help lose weight, jump start your work out program or just need help getting motivated -- Bootcamp might be for you. There is only a couple spots left in the 12 week program -- try it on Friday to see if Bootcamp is right for you.

Friday - October 15th at 6AM in Hudson. Please reserve your spot today - CLICK HERE! Hurry, space is limited.

New Bootcamp Added to Westford

Due to popular demand we have added a second 12 week Bootcamp to the schedule for the Westford Location. Join Rich as he leads the class through 24 high intensity, challenging workouts. Guaranteed to help you lose weight, strengthen and tone!

Class will meet Wednesday and Saturday at 7AM . We still have a few spaces open. If you would like to see what all the buzz is about - come try a sample class Wednesday October 13th at 7AM.

Please Reserve your spot today by clicking here!

The 12 week bootcamp will begin on Wednesday October 20th!

Strength Training..

Strength



Strength training is designed to define, tone and strengthen your whole body! This is accomplished through the use of resistance which can take the form of a weighted bar, plates, or body weight in Group Power, weighted dumbbells, plates, or body weight in Group Active, or the body weight in Group Centergy, Group Kick or Group Step. In addition to this resistance training, the cardio portions of all of these classes and other cardio based Group Fitness classes have a strengthening benefit as the muscles overcome the resistance of the cardio workout.



Two Group Fitness based strength training programs you might find at your club are Group Power, which focuses exclusively on strength training, and Group Active, which incorporates cardio, balance, and flexibility training in addition to strength training.



The Benefits of Strength

How can strength training help you? Check out the proven advantages:

• You lose weight


• You lose body fat


• You tone your muscles


• You have more endurance


• Your clothes fit better


• You burn more calories both during exercise and when resting

In addition to these benefits, strength training keeps your bones and connective tissues strong. Since we may start losing muscle and bone strength beginning in our 20s, a strength training program like Group Power or Group Active can help reduce or stop these losses in their tracks.



What to Expect in Class



One of the great parts of Group Power, or the strength portions of Group Active, is that you work with adjustable weights so you can pick the perfect weight for your. As you gain strength, you can choose to add weight when you're ready, or it you have to take some time off or are having a bad day you can remove a bit of weight so that you can still benefit from a challenging but not overwhelming experience. The important thing is that you pick a weight that is challenging for YOU on any given day.



In addition tot he benefit of adjustable weights, using the plates alone in Group Power or the dumbbells in Group Active allows us to use both arms together, or one at a time. You'll usually experience both in every release. This helps keep one side of the body from compensating for the other and helps balance the strength of the body.



Don't forget the importance of core strength or strength in the muscles of the abdomen and the back. This area plays a big role in good posture, athletic performance, and in overall well being. Group Active, Group Centergy, Group Kick, Group Power, and Group Step all have one or more sections that typically incorporate core strengthening exercises.



Group Power and Group Active strength training take a whole body and peiodized approach to strength training. The whole body aspect means that you will be training most, if not all, of the major muscle groups during the class time frame. This also has the benefit of balancing strength so that no single area of the body becomes stronger than another. This is important because muscle imbalance, or one side of the body being much stronger than the other (for example the front versus back of the leg), can lead to injury.



Periodization refers to the variation of a workout over time. Group Power and Group Active training is designed with this in mind. Because our bodies are so good at adapting to stress, if we always do the same workout, it will eventually not be challenging any longer as your body adapts. Varying the workout keeps the body "guessing" so that the results and corresponding benefits keep coming.

Are You Drinking Enough Water?

Hit the Gym Wet

To get the most from your workouts, the American College of Sports Medicine recommends drinking about 17 ounces of water two hours before exercise to allow for adequate hydration and time for excretion of the exess. During exercise, drink regularly to replace the water lost through sweating. To test if you are drinking enough while exercising, weigh yourself before and after the workout; if you weigh less you are dehydrated.

Give Your Energy and Metablolism a Boost
For an energy Boost drink 12 ounces first thing in the morning. Your body loses fluid stored overnight, which can make your mind foggy. Starting your day with water may keep you from seeking out coffee or caffeinated tea, or at least help you cut back.

For Craving Control
Drink 12 ounces 30 minutes before meals. Whenever you feel a hunger craving, drink first. If you're still hungry have a balanced snack or healthy meal.

For Higher Metabolism
Drink water throughout the day. Mild dehydration can slow your metabolism by as much as 3%. A German study found that drinking 50 ounces of cold water can help you burn up to an extra 50 calories per day - that's 5 pounds per year - without exercising! Experts think the metabolism boost is due to the extra effort needed to raise the water's temperature to 98.6 degrees F.

Lack of Water Leads To:

• Fatigue/Weakness
• Thirst
• Headache
• Cramps
• Stress on the heart
• Dizziness

Sources of Water

8 Glasses a Day

Research varies as to how much water a person needs to consume in one day. The general guideline of eight 8 ounce glasses per day is just that - a guideline to help you maintain healthy function. Water regulates your body temperature; aids in digestion, circulation and joint lubrication; maintains blood volume; flushes toxins from the liver and kidneys; and helps decrease the risk of numerous cancers by 50% or more.

Solid Foods

Water is ingested via our food sources as well. For example, fruits and vegetables are mostly water. Watermelon, apples, grapefruit, broccoli, lettuce, celery and carrots are all good sources of water.

10 Minutes to Boost Fitness

10 minutes to Fitness

Getting in to the club, or starting a workout program can be a challenge - especially in the summer. Becoming physically fit doesn’t take as much time as you think. If you are thinking about starting a fitness program but don’t know where to start, here are a few simple exercises you can do at home.

Squats Keeping feet hip width apart, bend at your knees squeezing glutes and keeping shoulders square, return to start position and repeat. Do 15 – 20 reps working up to 3 sets. Exercising your legs is a great way to burn calories as developing the largest muscle groups has been proven to increase metabolism.

Wall push ups Stand facing a wall and ex¬tend your arms in front of you. Lean forward slightly and place your palms against the surface. Bend your elbows until your nose nearly touches the wall. Push back out to start. That's one rep. Do two to three sets of 15.
These are a great way to build upper body strength and work many muscles at one time.

Bicycle Crunches Lie on your back and lift your knees up to your chest. Put your hands behind your ears. Point your toes. Squeeze your abs and press your back flat into the floor. Lift your shoulders off the floor and twist to the right. At the same time, extend your left leg straight out. Now, twist to the left and switch legs. Your left leg should now be bent and your right leg straight. Continue twisting your shoulders and switching your legs as if you were pedaling a bicycle.. Start with 10 twists per side, or 20 in total. Keep the low back pressed down the entire time. Work at a moderate speed.

For more information, or to schedule a free consultation with a Boost Professional Personal Trainer, please email us at info@myboostfitness.com

White bread, rice, and other carbs boost heart disease risk in women

Women who eat more white bread, white rice, pizza, and other carbohydrate-rich foods that cause blood sugar to spike are more than twice as likely to develop heart disease than women who eat less of those foods, a new study suggests.

In the study, published recently in the Archives of Internal Medicine, researchers analyzed data from a large, ongoing study of nutrition and cancer risk. The researchers surveyed roughly 48,000 Italian adults about their diets in detail, noting the amount and types of carbohydrates they consumed on a regular basis. Not surprisingly - the study was conducted in Italy, after all - bread, pasta, and pizza were common sources of carbs. During the eight-year follow-up period, 463 people in the study - 65 percent of them men - experienced heart problems (including heart attacks), had angioplasty or bypass surgery, or died of heart-disease-related causes. The women who reported eating the most carbohydrates had twice the risk of developing heart disease as their counterparts who consumed the fewest carbs.
When the researchers broke the carbs into high and low glycemic index categories, the increased risk was even more apparent: Women who ate the most high glycemic foods had about 2.25 times the risk of developing heart disease than women who consumed the fewest.

For more information, please email ereardon@myboostfitness.com for nutritional guidance.

Sponsors step up for Northborough parks - Framingham, MA - The MetroWest Daily News

Sponsors step up for Northborough parks - Framingham, MA - The MetroWest Daily News

How to do Interval Training

How to do Interval Training
Warm Up
Before your begin the training you need to warm your body up, and prepare it for exercise. Warming up is very important as it helps prevent injuries.
1. Start by jogging at a slow pace for 5 minutes.
2. Performs some stretches for 5 minutes, paying particular attention to your calfs, hamstrings, ancles and buttocks. But don't forget to give your upper body a stretch too.
3. Slow jog for another 5 minutes.
Interval Training
Now the high intensity exercise begins. For each of the sprints try and run at 80% of your maximum capacity. This does not need to be an exact pace, but run at sprint speed whilst also knowing that you could run a little faster if you were being chased by an angry bull. Keep your breathing at a regular pace with you are running. Many people find it helpful to breath in over two steps and breath out over the next two steps, this way you will run four paces per breath.
4. Sprint at your 80% pace for 30 breaths or 120 paces.
5. Jog at a slow to medium pace until you have recovered your breath, which should be after about 3 minutes.
6. Repeat the sprint and jog cycle three times.
Warm Down
7. Jog for a further 3 minutes.
8. Stretch your muscles again for 5-10 minutes.
This whole routine should take just over half an hour and if performed twice a week should help you to burn the fat that you want to loose. The great thing is that not only is this the best exercise to burn fat but it is also the best for getting fit quickly.
If a program like this is still too much of a struggle for you and you need extra motivation, think about downloading cardio workouts to your mp3 player from www.iTRAIN.com. Its like a personal trainer but without the expense.
Please make sure you speak to a doctor before starting this or any other strenuous physical activity. Also do not push yourself to hard, if when exercising you experience pain then consult your doctor before continuing.

The Best Exercise to Burn Fat

We all know that exercise helps us loose weight, improves our health and increases our metabolism. But many people don't know that how you exercise, rather than how long you exercise, will have a big impact on how much fat you burn.
So what is the best way to burn fat? What is the right kind of exercise to do? A study at Laval University, Canada found that a group following a program of high-intensity intermittent-training lost nine times more fat than those following a normal endurance training program.
High-intensity intermittent-training also known as interval training or fartlek involves a combination of short sprints with jogging in between. The interesting thing is that during the training sessions the endurance group burned more calories than the interval training group. It would therefore seem sensible to assume that this group should have burned more fat; but over the course of the study it was actually the interval training group that burned the most fat.
The researchers discovered that interval training increases the bodies resting metabolic rate and so your body continues to burn fat after you stop exercising. This means that on an interval training program you can burn fat even whilst you are sleeping or watching television. It's like a weight loss dream come true. Well almost.

Young athletes’ injuries on the rise - The Boston Globe

Young athletes’ injuries on the rise - The Boston Globe

Hazards: Indoor Tanning Is Linked to Skin Cancer

Hazards: Indoor Tanning Is Linked to Skin Cancer
By RONI CARYN RABIN
Published: May 31, 2010
Those who used indoor tanning devices were more likely to develop melanoma than those who did not, a study found.
http://www.nytimes.com/2010/06/01/health/research/01tanning.html

Study breaks down how exercise builds you up - The Boston Globe

Study breaks down how exercise builds you up - The Boston Globe

Posted using ShareThis

Healthy Foods to eat every day

#1 Leafy greens
Medical experts call them one of nature's miracle foods. Leafy greens like Swiss chard and kale are high in nutrients like folate and vitamins A and C that can lower your risk of cancer. Just one cup of dark, leafy greens a day could also prevent diabetes and high blood pressure.

#2 Nuts
Many nutritionists recommend nuts like almonds, cashews and walnuts because they're high in natural fiber. Fiber slows your digestive process, keeping hunger and unhealthy mid-afternoon snacks at bay. Goodbye vending machine runs!

#3 Onions
Studies show that consuming onions on a regular basis may reduce symptoms of asthma and the risk of developing stomach cancer. Add them to soups and stir-fry, and just remember -- the stronger the onion, the greater the health benefit.

#4 Whole grains
Refined grains, like white rice and pasta, have lost 90% of their nutritional value through the refining process. As if that weren't reason enough to choose whole grains like brown rice, quinoa and whole oats, a recent study showed that a diet rich in whole grains actually flattens your belly by reducing fat storage in your lower abdominal region.

#5 Yogurt
Making yogurt part of your daily eating routine can improve your digestion -- if you're buying the right stuff. Check that the label lists "active cultures" to make sure you're getting healthy probiotics, and pick a yogurt rich in vitamin D to prevent osteoporosis

Weight Loss and Counting Calories

It's a simple approach to losing weight-burn more calories than what you take in with food and you will lose weight. Research is now showing there is much more to losing weight than just focusing on the old caloric equation of calories expended vs calories consumed.

Why is it that so many struggle to lose even though they are only taking in low caloric totals each day? If this describes you, you're not alone. We've been taught this is all that matters when it comes to losing weight. Popular weight loss programs all adhere to this philosophy and regularly put people on 1200 calorie diets. While calories is part of the equation it certainly isn't everything and low calorie diets lead to many problems including fatigue, poor mood and nutrient deficiencies.

As a nutritionist this is one of the biggest problems I see. People trying to cut calories and as a result causing many deficiencies especially healthy fat intake and fiber-both of which are crucial to losing weight.

Understanding what affects your metabolism is key to understanding why there's more to losing weight than what you've been taught. Consider the following metabolic disruptors:

* Sleep patterns-research now shows those who eat a good diet but lack proper amounts of sleep have trouble losing weight. This is important research because it shows that someone can be eating well and adhering to a low calorie diet and still struggle to lose weight.

* Stress hormones-high cortisol levels contribute to poor metabolic function and not only leads to abdominal weight gain but also breaks down muscle tissue. This again explains how someone can be following a low calorie diet and not lose weight because of high stress hormones in the body.

* Thyroid imbalances-thyroid problems are often misdiagnosed and millions have what is called sub-clinical hypothyroidism. Poor blood testing and wide reference ranges are part of the problem. The bottom line is that many have been told they don't have a problem when in fact their thyroid is not functioning at optimal levels and causing an inability to lose weight.

* Gut problems-if your gut is not functioning well and you have bloating, gas, or poor elimination this greatly impacts how well you will lose weight. Research with lab rats shows when adding good bacteria and cleaning up the gut lab rats were able to lose weight and prevent diabetes. Many also have food sensitivities that impact their ability to lose weight as well.

* Inflammation-there is a major connection between inflammation and weight. While most are unfamiliar with this connection it is one of the most important aspects to achieving long term weight loss success. Eating the standard American diet leads to inflammation and the overgrowth of bad bacteria.

These are just some of the metabolic disruptors that need to be addressed to lose weight and keep it off.

If you're tired of playing the calorie game and are committed to trying a better approach I invite you to contact me at ereardon@myboostfitness.com

How Stress Affects Your Weight

If you're under a lot of stress you probably have noticed many different symptoms. You may not sleep as well as you'd like, your mood may be affected, you may crave more sugar and starches and you likely will notice weight gain especially around your midsection. Stress affects your weight the following ways:

1) Breaking down lean muscle tissue
Elevated stress hormones contribute to the breakdown of lean muscle tissue. The breakdown of muscle tissue is very detrimental because muscle tissue is metabolically much more active than fat, meaning it burns more calories. When you are breaking down muscle you are in a catabolic state as opposed to anabolic-building muscle.

2) Increased cravings
High cortisol levels from too much stress cause increased cravings for sugar and refined carbohydrates. Often one will reach for poor quality foods (sugar) to satisfy cravings and keep them going and as a result pack on more pounds.

3) Increased abdominal fat
Numerous studies have linked stress and the oversecretion of cortisol with obesity and increased storage of abdominal fat.

What to do about it:

* Practice stress management techniques 10-15 minutes each day.

* Exercise

* Include protein with each meal to stabilize blood sugar levels.

* Identify the stressor and work toward making changes if possible.

* Take nutritional supplements especially B-complex vitamins and vitamin C to help deal with stress. Those under lots of stress are depleting their bodies of vitamin B and C at a faster rate compared to those not under as much stress.

* Do saliva testing to evaluate stress hormone levels.

For more information, email ereardon@myboostfitness.com

Aspartame News

The company that produces Aspartame is renaming the product to Aminosweet trying to sound like a natural sweetener. The name may sound healthier but it still has the same toxic ingredients. There is evidence that Aspartame can cause neurological brain damage, cancerous tumors, and endocrine disruption. Many don't realize that Aspartame was invented as a drug and upon realizing it's sweet taste was transformed into a food additive. Stay away from Aspartame despite it's new name.

Eric Reardon - MS, CNC
Boost Fitness
ereardon@myboostfitness.com

Train like an Olympian...

SATURDAY, Feb. 13 (HealthDay News) -- You may not be an Olympian, but there are lessons you can learn from them if you want to improve your athletic performance.

"The Olympics symbolize the chance for all of us to push the boundaries of human potential. As I tell my students, if you want to compete at a high level, mimic the strategies of those at the top," Chris Sebelski, an assistant professor of physical therapy at Saint Louis University, said in a news release from the school. Sebelski offered the following Olympian-inspired tips:

Set a goal and break it down. For example, if you're planning a long hiking trip, you might start by walking three miles a day for the first two weeks, gradually building up to 10 miles a day by the end of 10 weeks.

Be sure to cross-train. It reduces the risk of overtraining, helps avoid injury, enhances muscle performance and helps prevent boredom.

Work out with others. Sharing a spirit of competition and encouragement will help keep your motivation at a high level. You'll also gain training benefits from working out with others with different levels of ability.

Think of people who can help you achieve your goal, such as a trainer, nutritionist, physical therapist or physician. There are many different sources of help and you can select the one that works best for you.

While it's impossible for most people to devote as much time to training as an Olympian does, you can approach the workout time you do have with the single-minded focus of a world-class athlete.
"Train for a couple of weeks with focus and discipline, and lo and behold, you'll be surprised by what you can do!”

5 Steps to Blast Fat and Lose Weight

What are the keys to blasting fat and losing weight? There are many theories out there but the following 5 are tried and true. If you're looking to lose weight and reduce body fat these steps are crucial to your success.

1) Weight train
Weight training is proven to add muscle and rev up your metabolism. Those that are only doing cardiovascular work are missing a key ingredient to losing weight. The more muscle on your frame the more calories you burn at rest. At least 2-3 times per week of 20-30 minutes and you'll soon see benefits.

2) Burst train to blast fat
Scientific research now shows that bursting or interval training is even better than traditional aerobic exercise done at the same speed. What's better is that it takes even less time and burns more calories once you are finished than that boring treadmill routine.

3) Eat a good breakfast
Many still struggle despite knowing the importance of this. Research shows those who eat a good breakfast (400-500 calories) are more apt to lose weight and reduce their cravings during the course of the day.

4) Replace one meal with a protein drink
Why? Because those that do lose more weight and keep it off. It's easy and full of quality nutrition. The basics are whey or brown rice protein, ground flax and fruit. Want to increase the nutritional content and make it even more filling-add green food powder, lecithin, vitamin C, almonds and or yogurt.

5) Avoid high fructose corn syrup
Not only will high fructose corn syrup make you hungrier it will make you store fat too. Read ingredient labels and steer clear of this sugar.

For more information on nutrition and diet please email ereardon@myboostfitness.com for a free half hour consultation.

10 Commonly Used Excuses to Avoid Exercise

1. Excuse: “I’m too busy at work during the day to find time to workout.”

Truth: Everyone is busy, and if it’s time on this earth you value, you should put your health first. If you don’t, what you're actually doing is letting time slip right through your fingers. Exercise improves your mood, your energy level, and promotes better sleep; making you more efficient at all those daily tasks that eat up your time. Make exercise a daily priority by scheduling it into your calendar or "to-do" list, like you would for any important meeting. Then, you will hold yourself accountable and exercise will feel like a natural part of your workday.

2. Excuse: “Health club memberships are too expensive.”

Truth: Memberships are available at a variety of price points, some as low as $19. In 2008, average monthly membership costs a little over $40. In 2010, $40 can get you a manicure/pedicure, a date night at the movies, or maybe a new sweater. When you evaluate where to allocate your $40, remember that those purchases, and most others, cannot improve your health or save you money, but exercise can, so plan your investments carefully.

3. Excuse: “Everyone at the gym is fit and in shape.”

Truth: People of all populations, ages, genders, weights, shapes, sizes, and skill levels workout at a club. Club staff, personal trainers, and other members will help ease you into the club environment. A trainer can show you the ropes, make you feel at home, and demonstrate proper exercise technique so you’ll feel like a pro on the fitness floor. Meeting a new workout buddy or bringing a friend can also provide the social support you need to get started and maintain your routine.


4. Excuse: “Why join a health club when I can exercise outside?”

Truth: Sunshine is beautiful, but exposes you to harmful UV rays. Every day is unpredictable - rain, shine, sleet, heat, cold, or snow, a health club provides a protective environment for working out; no matter what the weather is like outside.


5. Excuse: “I’m not overweight, so I don’t need to exercise.”

Truth: This is a big misconception. Exercise is not just a way to lose weight, but also a way to keep yourself healthy. People of any weight can have underlying health problems like diabetes, heart disease, and osteoporosis that can go undetected. Cardio and weight training help build a healthy heart, lungs, muscle mass, and strong bones; which are key to combat disease as you age and will help you live a long and healthy life. 7, 8


6. Excuse: “Dieting alone will yield the same results as exercising.”

Truth: Exercise is one of the most central components in maintaining your weight and improving long-term results. Ultimately, the most successful weight management plan is a combination of a healthy diet and daily exercise.


7. Excuse: “I can just workout at home on my own equipment or with fitness video games.”

Truth: Setting up a home gym means buying expensive equipment, taking up precious space, and spending time and money for equipment maintenance. A decent treadmill can cost about $1,000 (that’s the price of over two years of membership at a health club!). At home you’re on your own - you have no professional there to ensure proper technique and to help prevent injury. As far as video games go, a new study says Wii Fit provides insufficient stimulus for fitness changes and no major improvements in daily physical activity, muscular fitness, flexibility, balance or body composition. Leave the video games to Mario. Besides, it’s good for your mental health to get out of the house and go to the club for a change of scenery and to socialize, instead of being home alone. 9


8. Excuse: “There aren’t enough things to do at a health club.”

Truth: Boredom? Impossible! If it’s variety you want, health clubs have it: treadmills, ellipticals, weight machines, personal training, yoga, pilates, zumba, spinning, basketball, racquet sports, swimming, nutrition counseling, and spas. Not to mention a friendly staff of trained professionals.


9. Excuse: “Exercise isn’t all that important to my health.”

Truth: If exercise were a pill, it’d be the most potent and effective one ever made. Lucky for us, you don’t need to wait for a prescription; you just need to decide to get up and go. Regular exercise prevents chronic disease like diabetes, arthritis, and heart disease, increases productivity, improves your mood and your energy level, minimizes stress, promotes better sleep, and leads to decreased work absenteeism. Still need convincing? 1, 2, 4, 7


10. Excuse: “I can’t find a health club that fits my needs.”

Your already at our blog - might as well come to the club at least. With three convenient locations, great classes, personal training and memberships starting at just $19 a month - Boost Fitness might be just what you are looking for.

How to determine your target Heart Rate

One of the most common questions we get at Boost Fitness relates to what is my target heart rate. There are a bunch of little ways to mathematically figure out how you can improve your diet and exercise, and one of these ways is to determine your target heartbeat rate, and then use that information when you are exercising in order to get the most out of every single workout. Here is the math that you need to figure out in order to determine what your target heartbeat rate is.

First, take your age.Now subtract your age from the number 220.

220 - [Age]

Now take the difference, and perform these two mathematical equations:

[Your Number] x 0.6 =

[Your Number] x 0.8 =

Now take these two numbers and divide each one by 6 separately, so that we can get a target heart rate for 10 seconds rather than the full minute.

[First Result] / 6 =

[Second Result] / 6 =

The two numbers that you get as a result make up the range of beats per minute that should serve as your target heartbeat rate. Let us look at an example to explain this concept further.

First, take your age, 40 years.

Now subtract your age from the number 220.

>> 220 - 40 = 180

Now take the difference, and perform these two mathematical equations:

180 x 0.6 = 108

180 x 0.8 = 144

Now take these two numbers and divide each one by 6 separately, so that we can get a target heart rate for 10 seconds rather than the full minute.

108 / 6 = 18

144 / 6 = 24

What this means is that if you are a forty year old, then your target heartbeat rate should be between 18 beats and 24 beats in a 10-second count in order to be in the right cardio range.

After approximately 15 minutes worth of working out, not including your warm up, you should find your pulse on your neck using your index finger and your middle finger. Count how many beats you have for ten seconds exactly. If the number falls between your range, which in our example was 18 to 24, then you are doing good. If you get less than the lower number, you need to increase your workout intensity. If you get more than the higher number in the range, then you need to decrease the intensity of your workout.

When your heart rate matches with these numbers, that is when you know that you are getting the most benefit out of your workout. This is the best possible way for you to benefit from exercise for weight loss, so make sure that you know your numbers.

Keep the weight off for good...

With the New Year, comes new goals. Now is the time to lose some weight and get in shape. Unfortunately, for many of us - myself included - it is a revolving cirlce. How many times have you gone on a diet, only to gain back the weight, plus a little dividend? For many people, dieting is a vicious cycle full of ups and downs, and plenty of discouragement. If you want to keep your weight off permanently, you are going to need to implement a few techniques. For most of us, staying at a healthy weight requires a lot of dedication and hard work, but it will pay off in a longer life span, less sickness and simply feeling better. Let's look at a few of the ways that you can keep your weight off permanently.

1. Change your lifestyle -If you want to keep your weight off successfully, more times than not this means changing your entire lifestyle. It's not easy, but it is worth it. You don't have to become entirely preoccupied with your weight, that's not healthy. But you will need to keep focused on eating right, getting enough exercise and avoiding trigger foods that you know will put you back on that wrong path again. It's fine to cheat now and again, but you can't let it become a regular event. Allow yourself a nice dinner out every few weeks, but don't fall back into your old habits.

2. Replace bad foods with better foods -
There are some foods that you may never be able to enjoy in large quantities again. There are also other foods that simply may be too dangerous for you to eat ever again. These are known as trigger foods, like we mentioned above. These are the foods that start you on that downward spiral that can be nearly impossible to overcome. If you simply cannot eat one piece of chocolate cake, it's better to avoid eating it at all than risk falling back into your old habits.

Replace that cake with something that still satisfies your sweet tooth and chocolate craving but doesn't trigger that old behavior. This works for any food, not just cake, that you simply cannot control your reaction to. It's not easy and it's more than a little sad. But, you can look at this way. Which would you rather have - a few bites of cake or a longer life that you can enjoy? A little extreme yes, but sometimes you need to get tough with yourself.

3. Treat every day as a brand new challenge -If you've fallen off the wagon, don't let that cycle continue. Every day is a brand new day where you're going to have that chance to succeed at your healthy lifestyle. We all fall down every now again, but not all of us can get back up. Stop that cycle of falling and staying down, and start realizing that you are on a lifelong path towards getting healthy. It's ok to take a break for a few days, but don't let those days stretch into week, months and years. Get back in that saddle!

Looking for more tips - or help to jump start your weight loss? Join the BE A LOSER 6 week challenge starting January 18th at all Boost Fitness locations. Teams forming now.

Beat the Winter Blues with Exercise

Anybody who has ever exercised on a regular basis will tell you that they get a high from a good sweat session. It has long been believed that the body releases feel good hormones after exercise that are responsible for that great feeling. Recent research has proved this theory directly relating your workout with a feel good sensation.

Endorphins, the bodies all natural feel good painkillers are released post workout and are responsible for that after exercise bliss. Scans of athletes brains revealed that immediately after exercise regions of the brain associated with mood are flooded with endorphins. The greater the flood of endorphins the better the high. If you tend to suffer from the winter blues then try out exercise as an all natural ‘medication’ from your usual depression. The only side effects will be a better body.