Customized fitness training blog based on your needs, abilities, & equipment.

So, just as fast as your summer went by, the holidays will come.  You know it.  Yes,  it is only August 20th.  But school supplies have been bought, pumpkins and gobs of candy are next, then the turkey and your holiday season is…wala… right on top of you.  Then, guess what?    Happy New Year!   So, instead of joining the New Year’s Resolutioner’s on hangover day, get a head start.  Yell out, “Happy Fall Fitness!” way before the neighbors annual holiday party.

Before your calendar gets filled up with this new “season,” fill it in with you.  Schedule time for your health and fitness.  By  ”schedule,” I don’t mean think about what you are going to do and make a tentative plan in your head.  I mean get out your calendar, on whatever device it may be on, electronic or paper, and spend 10 minutes filling in time for you.   And, once you make that appointment on your calendar, keep it.

As a fitness enthusiast, of course, I want you to schedule walks or runs or tennis matches, or something to get your body moving.  I’d like for you to do that at least three times per week-ideally, every day.  But you get to pick, customize it to you, and then write it in your calendar.   WRITE IT IN YOUR CALENDAR.  It is now an official appointment.  Now, schedule 10 minutes at some point in your day (first thing in morning or night before)  to just pay attention to what you are going to eat.  I’m not telling you to go on a diet.  I’m asking you to just spend some time thinking about how you are going to fuel your beautiful body.  Are you going to your favorite restaurant?  If so, what’s the healthiest thing on the menu?  Are you ordering out  because of kids activities or working late?  Where is the healthiest place to order?  And, do you need to look up their number now so you have it in your phone on the way home?    Just put conscious attention on the source that gives you energy and the ability to LIVE!   Paying attention to the process that we sometimes just do automatically will result in better choices naturally because you are no longer on auto-pilot.

So, here is one version of what this might look like:  a  brisk 15 minute walk every morning before the kids get up, followed  by list of planned eating that you keep in your wallet.  Another version: Mon/Wed: Yoga at 9:30, Tue/Thur: meet friend at gym; log onto LoseIt every night for 5 minutes to plan what  to eat tomorrow.   It’s not hard to plan, you just have to DO IT.  Make  your own version.  Create your own version of a Happy Fall Fitness way before Happy New Year crosses anyones lips.  And, when it does, you will be reminded that your new year started a few months back.

The gist of TCF’s philosophy is to create a customized program for you that will help you create a sustainable, permanent lifestyle change. As a client of TCF, I can attest to their work–I’ve lost 60 lbs (and counting) in the last five months, and there’s simply no doubt I’ll continue to lose weight and keep it off. Read the rest of this entry »

Structure-Content from TCF

Hi, my name is Traci Fisher, and I am the creator of Total Customized Fitness.  At TCF, we don’t just do personal, small group and group fitness training!  We create Total Fitness programs that are CUSTOMIZED, to the client, to you!  And, we do that through a process we call, “Structure-Content.”

Structure is basically the logistics of your lifestyle.  And, we get at that through asking lots of questions, but there are two biggies.  The first one is, “How much time do you REALLY have to work out?” Maybe it is an hour day, 5 days a week, or is it closer to 30 minute 3 days a week, or is it really 15 minutes whenever you can fit it in and that changes weekly because of your schedule??

The second question is,  “What kind of equipment do you have access to?” Is it a fully equipped gym that you have membership to, or is it a piece of equipment that you have in your home, or maybe it’s just the body that God gave you!

Now for content!  Content is probably what you think of when you think of a traditional workout program.  But, it’s not just about reps and sets!  To get to the heart of YOUR content, we need to know two things.

The first one is, “What are your goals?!” Are you trying to tone up and lose weight, or get your best time ever on a race, or do you just want to be able to pick up your grandchild without your back hurting?

The second thing we need to know is, “What motivates you?” What do you like to do?  What will you show up for?  Content can look like a big group fitness class with loud music and lots of people, or following your own program in the comfort of your own home, or walking/running with a friend or a group or yoga or touching base with a trainer once  a week to check up on your program or having one stand next to you each and every time you work out!

So, we combine structure and content and come up with a customized program for YOU.  And, this process is important, because, LIFE HAPPENS!  Injuries, holidays, seasons, illness, vacations–they always happen, and have the power to interrupt your Fitness Program!  At TCF, we know that most of us workout for life, and don’t live to workout.  Life generally comes first, at TCF, we help create programs that fit into your life-FOR REAL!