Due to the snow storm, the 6 AM sessions are cancelled at both locations. We will be starting sessions today at 7 AM!
Fat Loss Plan: Babylon and Farmingdale Clients Discover Fat Loss Truths
I recently stumbled upon an article in the WSJ titled, Weight Loss or Not, Exercise Yields Benefits. It was a great article that really got me thinking about our fat loss clients in Babylon and Farmingdale. Many of our clients initially sign up for weight loss but then realize there are a whole host of other benefits. They feel better as aches and pains become a thing of the past. Confidence is improved. Sleep quality is enhanced. Sometimes medications are eliminated with our Babylon personal training clients as well as those in Farmingdale.
In fact some of our greatest success stories are folks who weren’t overly concerned with the scale. The scale can be misleading. We all know muscle weighs more than fat. Those that focus on healthy habits rather than a number on a scale usually see fat loss over time if that is a goal.
There are many pieces to the fat loss puzzle and we can’t always predict how long it will take. One of our Babylon fat loss clients, Jessica, was at it for months and didn’t see any significant fat loss although she felt better. Then all of a sudden the pounds started melting off. Unfortunately many people never experience this because they quit too soon.
Another one of our Farmingdale fat loss clients, Pat, has completely transformed herself but to this day she still doesn’t know how much she weighs. We weigh her in and don’t tell her. She doesn’t want to obsess over a number. Sometimes the best thing you can do is get rid out your scale!
If you aren’t already a client and are looking for a program that will help you lose fat in Babylon or Farmingdale and achieve your best self, fill out this form for a free no obligation coaching session.
Check out what a recent client sent us after joining…
Hi there
I just want to tell you that tomorrow will mark only a week since I first walked in your “gym” and I already LOVE it. The past year and a half was horrendous for me (medically and consequentially gaining 30+lbs). I have typically hated gyms and have thus worked out at home for as long as I can remember. I can honestly say that I have never felt so comfortable in a “fitness environment.” I just want to say thank you to you, Bill, Sam and Kathy for making such an incredible effort to get to know Me and Eric .
Hoping that Your fitness regime will help me get back to my old self – a more comfortable body, mind and soul.
Thanks again for a great week!!!!
Best,
Jackie
Billy Hofacker, BS, NSCA CSCS
Blizzard Update
Due to the blizzard, all TBBC sessions are suspended for the evening of Monday January 26th and all day Tuesday, January 27th. All sessions will resume Wednesday January 28th. Stay safe and warm.
TBBC Team
I can’t stop snacking!
This is what a client just told me. She went on to explain that she does really good during the day but then has too many snacks in the evening. She was pretty frustrated about it.
Does this sound familiar? Do you also feel like you are sabotaging yourself with snacking? If so, join the club. Believe it or not, I used to struggle with this as well. Then I learned a few things to overcome this problem.
3 solutions to snacking
1. Stop doing it – Before you call me Captain Obvious, let me explain. I think many people can change any habit (e.g. snacking) if they commit to it. The problem is many of us are trying to change too many things. If overdoing it on the snacks is something you really want to change, focus on only that for 30 days. While it might not be a permanent habit by that point you will certainly learn a lot about yourself.
2. Forgive yourself – Many of us are way too hard on ourselves. This is something that I struggle with. We tend to focus on the one snack we don’t think we should have eaten rather than effective foods that we did eat. It’s human nature. We need to keep in mind that success is not a destination. It is a process. Success is where we are right now on our journey. If you learn from your behavior, it is a home run! How did the snacking make you feel? Why did you do it? If you spend a few minutes thinking about these things you can make some amazing discoveries.
3. Get some accountability – Having accountability is powerful. This is partly why our clients are so successful. We hold them accountable. Tell someone about your new commitment. Tell a friend. Tell a spouse. Tell a co-worker. Tweet it. Post it on FB. Whatever it takes. You will be much more likely to commit to it if you do so. One of the most beneficial things you can do is get an action plan and some accountability while joining a group of like-minded individuals. Our new Nutrability program is just that.
There may not be a one-size-fits-all solution to your snacking. You’ll have to see what works for you. I can tell you that our Nutrability program is a proven model for changing behavior which will lead to nutrition mastery and it just so happens that “snacking’ is our theme for the first month!
Farmingdale and Babylon Personal Trainer Reveals How to Turn Snow Shoveling into an Effective Workout
Its that time of year, we have had 2 somewhat minor snowfalls to date this year and if the meteorologists are right, we will be getting 6-10 inches of snow tonight. If it is necessary to do some heavy shoveling, many will grab the shovel and get right to it without realizing the danger. As a Babylon personal trainer, I know that snow shoveling can be just as strenuous as a workout session if not more, especially for someone who has been sedentary. In fact, a Journal of the American Medical Association study found that the cardiovascular exertion of shoveling snow is the equivalent of “maximal” effort on a treadmill for sedentary men. An out of shape person increases his/her risk for a heart attack one hundred fold when they shovel snow.
When we exercise at our Babylon personal training facility, we warmup first, our heart and breathing rates gradually rise, our blood vessels gradually dilate to increase oxygen to working muscles. This warmup prepares our bodies for exertion. Snow shoveling is akin to heavy weightlifting in the cold; to do it without warming up is like gambling with your heart. The cold weather will cause the body to constrict blood flow to the skin to conserve heat. This will cause the blood pressure to increase and put stress on the heart. For a deconditioned person, especially an older person it is far more dangerous than many realize. For those of us who exercise regularly or have their own Babylon personal trainer, it can still be dangerous to perform strenuous activity in the cold without a proper warmup for the same reason, it will stress the heart. A conditioned person can perhaps handle that stress better than a sedentary person but why should they?
If you regularly participate in an exercise program turn snow shoveling into a workout, warmup properly, use proper lifting mechanics, throw in the ear buds and have at it. Shoveling snow can burn anywhere from 400-600 calories an hour. If you have neighbors who should perhaps not be shoveling snow than maybe get a tougher workout and do their walkways for them. You’ll get a great workout plus feel better for helping someone. Whenever we get a heavy snowfall I always do a 15-20 minute dynamic warmup before I start shoveling. I do my neighbors walk (he’s in his 70’s and is not very active so he should NEVER shovel snow) then I do my own. Below is the warmup I use every time before I start shoveling.
Snow Shoveling Warmup
Foam Roll – lumbar, glute, hamstring, quad (if you don’t own a foam roller, no worries its not essential)
20 Alternating Bird Dogs
10 Pushups
20 Hip Swings (each side)
20 Alternating RDL
20 Bodyweight Squats
30 jumping jacks
2 times through (foam roll only once if applicable)
Bill Riccio, ISSA-CFT, Kettlebell Athletics, NASM is a personal trainer in Babylon and Farmingdale, NY.
TBBC Closed Due to Pending Blizzard
Due to the weather forecast of snow fall and dangerously cold wind chills leading to whiteout conditions, all PM sessions are cancelled today, January 2nd. AM sessions on January 3rd are also cancelled. We are hoping to resume our normal schedule tomorrow (January 3rd) afternoon but will make an official announcement by 12 PM tomorrow. This will depend on the condition of the roads.
We are sorry if this storm is causing you to miss your first workout at TBBC this year. However, we took the liberty of preparing an article/workout for you to maximize your snow shoveling experience and most importantly remain safe. Check back soon for the article/Dynamic Warm Up Snow Shoveling workout