I bet you do. See for yourself…

Putting speed over form – Don’t confuse speed with intensity.  Intensity is important, the harder you work, the quicker results will come.  Speed, on the other hand, can get you injured.  Because speed for speed’s sake almost always compromises form.  And when you break form, not only are you not working the muscles properly and optimally, you’re also possibly putting yourself in a position where a muscle, ligament or tendon can be improperly stressed…and damaged.  Nothing will stop your results in their tracks like an injury will, so please, please be careful and use correct form.  This is one of the many places where it is so valuable to get expert guidance, feedback and coaching.  Just looking at a picture in a magazine or book, or even watching the exercise performed by someone else on a video, can be deceiving.  For optimal results, use optimal (correct) form at high intensity.  If you’d like a primer on form, function, proper technique and injury avoidance, I encourage you to give us a call and come in for a complimentary workout.  Our gift to you!

Reading a magazine while doing cardio – Reading takes your concentration away from the task at hand, which is an intense, heart-pumping workout.  And all sorts of bad things can happen when you’re not focused on what you’re doing while running along at 6mph on the treadmill, or even when you’re on a stationary bike.  I’ve seen it all, and some of the spills I’ve witnessed weren’t pretty.  DOH!  If the person could get back up, he’d get up with an embarrased look on his face, that’s for sure.  But  really, it’s not about embarrasment, it’s about safety and getting results.  I’m not trying to be a scrooge, I just want you to know that getting results, particularly if you want them fast, requires focused effort.  You can’t do that while reading about “Brangelina” or even about the price of oil! Instead of a magazine, put on your Ipod with some motivating music…and rock it out!

Ignoring weight training – Guys obviously understand the benefits of weight training, but ladies…not so much.  And I get it.  You don’t want “bulky” muscles.  But the truth is, that just won’t happen.  Remember, muscle is more compact than fat.  And women don’t have the muscle building testosterone men have. So, when a woman trains with weights, your body literally shrinks.  It doesn’t expand, and certainly won’t get “bulky.”  Instead, you’ll enhance your feminine curves by toning them up, and tightening them down!  Tight, toned and terrific is what you get from weight training…done right.  Again, come in and we’ll show you the right way…for free.

OK, so now you understand a few of the common mistakes that sabotage results. I hope you’re put them to practice in your workouts.  And if you need help, you know how to reach us!

TLS Weight Loss Challenge:

Due to the over whelimg demand for the TLS Weight Loss Challenge we are only taking 40 qualified participants. You will Receive 12 Weeks of Education and Group Personal Training free of charge during the challenge. To apply for a spot in one of our programs please enter your name, email and phone number below to secure your spot.

Rob Piazza, NCSF

Rob Piazza, CPT NCSF

I’m a Dunedin native and member of Family Fitness Centers since 1999. After graduating from Dunedin High School, Magnum Cum Laude, I went on to Florida State University, and later returned back to Dunedin to finish my bachelor’s degree.  In 2008, I became the director of personal training for the Dunedin Family Fitness Center location.

My experience has made me an expert in training individuals to reach a wide variety of fitness goals. I have trained every age from 12 to 91 and helped many people just like you achieve better health and wellness.  I also have extensive experience with rehabilitation of lower back injuries as well as various other joint and muscle injuries.

My method of training is to guide, inspire and provide you with the tools you need to achieve fitness success. One thing I have learned in my years of training is: If the client is not having fun then they are not going to stick to the program and achieve success. This is why I approach the start of every session with a smile, and do my best to make the sometimes arduous task of exercise fun and enjoyable! In fact, many clients tell me they look forward to training as the highlight of their week! Our team of fitness professionals provide the best personal training in Dunedin Florida.

Specialties include:

• Fat Loss
• Muscle Gain
• Rehabilitation
• High Intensity Circuit Training
• Core Strengthening

At Family Fitness Centers we are the fitness & weight loss experts. Sign up for a free consultation and see why we can guarantee our results 100%. Leave the other weight loss centers behind and get the results you have been looking for.

Personal Training Dunedin Florida

Personal Training Dunedin Florida Yelp Reviews 

Here’s something I thought you might find interesting…

Temptation, when it comes to sticking with your diet, may not be a bad thing.

In fact, it can even help you!

Before I share the details of the study I found with you, let me just say that I’ve always believed that success at staying lean and healthy (or success at anything in life, for that matter) requires the right mental attitude.

As famed motivational speaker Zig Ziglar says, “Your attitude determines your altitude.”

Without the right mindset, it becomes too easy to falter.

On to the study…

A research paper published in the Journal of Personality and Social Psychology, studied two groups of people – those who were successful at achieving their long-term goals and those who weren’t.

It turns out there is a small shift in perception that the group who actually ACHIEVES their goals does in their minds, that the other group doesn’t.

What is it?

When faced with temptation, the group that stuck with their goals saw it as a BIG reminder for them to stay the course. It reminded them of their goal and helped them stay on track.

The people who were unsuccessful at achieving their long-term goals saw the temptation as a huge obstacle to overcome. [1]

Pretty wild right?

Such a small shift in perception of the same temptation can cause a radically different outcome.

In some cases, it can even mean the difference between failure and success.

But this doesn’t quite tell us HOW those successful people make that connection.

Another research paper, published in the October 2011 issue of Personality and Social Psychology Bulletin set out to test the idea of an “implementation intention.”

Simply put, it involves making a specific plan to help satisfy a goal.

For this study, the researchers recruited women to participate in a healthy eating habits investigation.

They surveyed them, asking them whether or not they were interested in dieting, whether or not they were successful at dieting, and to name an unhealthy snack food that they found very tempting.

The researchers then took half of the women and asked them to form an “implementation intention.” In this case, it was to stick to their diet, even if they encountered their tempting food.

The other half of the women who participated were not asked to form an implementation intention.

Seven days after that, the researchers asked the women how well they did in resisting their temptation.

Of course, the group that reported they were not successful at dieting, AND did NOT form an implementation intention, did not do well at following their diet and gave in to the foods they found alluring.

And as expected, the group that did report being successful at dieting, had more success at staying the course.

But here’s where it gets interesting:

The women who reported they were normally unsuccessful at dieting, but DID do the implementation intention, improved their ability to resist temptation and succeed with their diet. [2]

Bottom line: You CAN use temptation to help you stay on track.

You just need to decide beforehand that’s what you’re going to do.

So everytime you see that temptation, it will be a glaring reminder of the fitness goals you’ve set for yourself.

Also, as part of your implementation intention, decide on an action you’ll take if you are faced with temptation.

For example, if you are going to be in a social situation where there will be cake, know in advance that you will drink a glass of water instead.

Having this all thought-out beforehand will exponentially increase your chances of success!

One more thing – if you need a little extra help in sticking with your fitness goals, I highly suggest you take advantage of your FREE Fitness Consultation (an $87 value).

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, 

References:

1. Fishbach, A., Friedman, R. S., & Kruglanski, A. W. (2003). Leading us not unto temptation: Momentary allurements elicit overriding goal activation. Journal of Personality and Social Psychology, 84, 296-309.

2. Floor M. Kroese, Marieke A. Adriaanse, Catharine Evers, and Denise T. D. De Ridder, “Instant Success”: Turning Temptations Into Cues for Goal-Directed Behavior, Pers Soc Psychol Bull October 2011 37: 1389-1397

Everyone loves a good snack. But what defines “good”?

If your stomach starts rumbling and lunch is still two hours away, you’re going to need a snack to make it through the day. What you reach for at snack time can make a big difference in your energy level, weight, and overall health. Choose the wrong snack, and you’ll feel dragged down and even more tired. Choose wisely, and you’ll get the boost you need.

Before your next snack break, think twice about what you are about to eat and remember the following information when you’re craving a snack!

Snacking for Energy
If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level.

Here are a few good options when you need an energy-boosting snack.

• A small apple or sliced banana with a tablespoon of peanut butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the peanut butter provides the protein needed for long-lasting energy.
• A quarter cup of nuts and dried fruit. This slow-burning mixture provides protein, good fats (that’s right – fats aren’t always bad), and plenty of fiber, all wrapped up in a delicious package. Just be careful. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier.
• One tablespoon of hummus spread on four whole-grain crackers. Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the whole-grain crackers are made with complex carbohydrates, which help fill you up without dragging you down.

Snacking for Weight Management
Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals. If dinnertime arrives and you’re exceptionally hungry, it’s easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you’re bored, stressed, zoning out in front of the TV, or not paying attention to what you’re eating while studying for your next exam.

The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks.

Low-carb snack ideas include vegetables, reduced-fat yogurt and cottage cheese, half of an avocado, and a few deli slices.

Snacks for Healthy Living
What you eat for snacks can help you meet recommended guidelines for the amount of fruits, vegetables, calcium, protein, and whole grains your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacks available for you and your family is important. After all, when healthy food is easily accessible, you won’t be tempted to stop at the vending machine or the nearest fast food chain.

In addition to choosing the right foods, include plenty of variety. If you eat too many carbohydrates for breakfast, snack on some protein. If you’re eating a steak for dinner, munch on some sliced fruit for an afternoon fill up.

Snacks full of goodness for your body include egg salad for protein, a cheese stick for extra calcium, baby carrots for a serving of veggies, canned tuna, or a handful of almonds.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Sign up for a Free Consultation Here. Or give us a Call Today!

Need a good snack idea? Try our Transitions Shakes! Great way to stabilize blood sugar and lose weight. Plus they taste great!

Transitions Weight Loss Shakes

Weight loss success story from Clearwater florida

When I became a member of Family Fitness my goal was to become healthier due to the good lord allowing me to become the longest living male member of my original family. My other three brothers have gone to live with the lord.

    Having similar health issues, I am determined to somehow beat the odds of a similar fate for the near future. After the completion of the Fit Fast 12 Week Nutritional Education Program I have lost 34 pounds. I cannot remember when I weighed less than I do now. It has been at least 8 years ago. All this in 12 weeks with the plus of strength and health I haven’t enjoyed since who knows when.

     I want to thank my personal trainer Nick and other members of the team for their encouragement and helpful suggestions.

Age: 75      Lost: 34lbs          3.0% BF      5” around the waist

-William M.

For more information on working with one of our trainers in clearwater florida visit our page here.

Personal Training Clearwater Florida

1. Eat a high-fiber, high-protein snack before heading out to that shindig! Eating a snack before going to a party likely to be filled with fatty, sugary foods is something most dieters know to do, but there’s a key part that is often left out: what kind of snack to eat.A snack filled with fiber and protein will help keep you full throughout the party and keep you blood sugar even to prevent cravings. Try eating a few tablespoons of Greek yogurt with some berries, and a slice of whole grain toast. Or, fill up on a sliced apple with two tablespoons of peanut butter, a handful of almonds, or an ounce of cheese.

2.Sneak in some extra time at the gym. Moderate to vigorous activity has been shown to decrease appetite for up to several hours, so to keep off those holiday pounds log some extra time on the treadmill before your next office party. Pair that with the extra calorie burns, and additional exercise is one of your best defenses against holiday weight gain.

3. Take time for breakfast. Skipping breakfast can pack on the pounds any time of the year, but with holiday treats comes even more temptation. Breakfast will rev up your metabolism to help you burn those holiday pounds off. Just like your snack, make sure this meal is packed with fiber and protein, and skip the simple carbohydrates that can sabotage your quest to fend off the holiday pounds!

4. Take a moment to think about what you’re going to eat. Before filling up your plate, decide on just a few items that you really want to try, and leave the rest. Having “just a little bit of everything” is a sure way to sabotage yourself, and pack on those dreaded holiday pounds. Those “little bits” add up much faster than most people will realize while they are eating. If the party serves hors d’oeuvres, choose just a couple small pieces to try. If it’s a full dinner, forgo the appetizer and split a dessert with a friend.

5. Keep a food journal. This is a good practice anyway, and people lose more weight when they write down what they eat; but, it’s especially important during the holidays. It helps keep your food in perspective, which can be difficult to do during festivities, and will keep you focused on your pound-peeling goal. To make this effective, don’t forget to include the small things: coffee creamer and sugar, that sample from the cheese store, or a cookie from the office potluck. To make all this easier, there are many food-tracking applications online, as well as for your smart phone. Some of them even count the calories for you!

6.Wear something form-fitting. You’re less likely to overeat if your garments aren’t loose for two reasons: comfort and vanity. A well-fitting waistband will let you know when it’s time to stop, and a curve-hugging dress will remind you that you’re trying to keep those curves.

7. Opt for no alcohol, or for a glass of red wine. It’s no secret alcohol has a lot of calories, so limiting your intake will help keep your calorie count down. Alcohol also often lowers inhibitions, which can cause some people to eat more. If you’re going to have a drink, try red wine. It’s usually sipped, so you’re less likely to want another one. Red wine also contains many antioxidants, including resveratrol, which some studies show may have mild benefits to weight loss and heart disease.

8. Forget the punch. Punch, sodas, juices, and other sugary drinks are essentially liquid candy. They pack a lot of calories, and will quickly pack on the pounds throughout the holidays. Drink water with lemon or lime, unsweetened tea, or calorie-free flavored waters instead. Keep a glass of your quencher in-hand at all times, too. Busy hands make it more difficult to eat without thinking.

9. Limit your time at events. The longer you’re at an event, the more likely it is that you are going to get hungry and nosh on high-calories foods. Holiday pounds can slip on unnoticed in the midst of socializing and munching. Plan a limited time at your holidays parties, and if possible plan that time to be between meals so you are less likely to be hungry.

10. Keep moving. Moving around every ten to fifteen minutes boosts your metabolism, burning extra calories while you have fun! Being a social butterfly has another bonus: less time to indulge. Moving around and socializing keeps your mind off food. It also makes it difficult to keep food in-hand, so your likely to eat less.

Hope you enjoyed the tips for beating holiday weight gain. Please feel free to share you comments below and share this post with your friends on facebook!

As a  special holiday bonus we would like to offer you a free Fitness and Weightloss Consultation ($87 Value) yours Free by

Clicking Here

Please Leave a Comment Below and Don’t Forget to share this with your friends on facebook.

Every year when Winter rolls around, you’ve probably noticed the glut of commercials for cold and flu medicines that promise to put an end to the coughing, sneezing, headaches, stuffiness and more that comes with being sick.

Most of us just chalk it up to being “that” time of year.

But the truth is, there’s a very good reason why Winter coincides with greater chances of being sick with the flu or a similar illness.

Isotonix Vitamin D with K2

As it turns out, a vitamin D deficiency is the culprit.

And when you stop and think about it, it makes total sense.

As Winter progresses, the daylight hours become shorter and shorter. Combine that with the fact that most people try and stay indoors to keep warm, and you’ve got the perfect recipe for a vitamin D deficiency.

That’s because your body makes the vitamin D it needs with the sunlight that hits your skin when you’re outside.

A study published in the journal Epidiemology and Infection found that there is a direct correlation between the lack of vitamin D most people experience during winter and coming down with a cold. [1]

The researchers stated, “We conclude that vitamin D, or lack of it… [is the] seasonal stimulus [for illness].”

Another study, published in the 2009 edition of the journal Archives of Internal Medicine discovered that a vitamin D deficiency is responsible for many upper-respiratory tract infections. [2]

And that’s just the proverbial tip of the iceberg when it comes to research linking vitamin D deficiency to getting sick.

For example, one Dutch study found that children with the least sun exposure were twice as likely to develop a cough and three times as likely to develop a runny nose, compared to children who got plenty of sun. [3]

Another Russian study stimulated vitamin D production in athletes. They did this with sun lamps that gave off UV rays.

The result?

The athletes experienced 50% LESS respiratory infections and had less days missed due to illness. [4]

And while I don’t have to space here to tell you about ALL the neat vitamin D studies I’ve found, I’ll leave you with one more.

In 1994, a study published in the Journal of Tropical Pediatrics, investigated the effects of high-dosage vitamin D supplementation on children.

The researchers gave 27 children (ages 3-12) 60.000 iu of vitamin D per week. They did this over the course of six weeks.

Also, you should know that these children all had a history of frequent respiratory infections.

By the time the study ended, NONE of the children developed respiratory infections. [5]

Dr. Rehman, the study’s lead author, stated, “infections were fully controlled and no recurrences were reported for six months.”

That’s simply amazing when you think about it!

So save your money this Winter. Instead of going out there and getting cold medicines, get some sun… well, that is if you’re lucky enough to live in a warmer climate.

Otherwise, stock up on vitamin D!

The kind of vitamin D you want to take is important. Choose a supplement that contains vitamin D3 (cholecalciferol). Also research has shown that the most absorbable form of Vitamin D3 is in an Isotonic state. For more information on the Isotonix Vitamin D3, Click here

As far as how much, research indicates you may need as much as 5,000 – 8,000 iu to get the protective, immune-boosting effects.

Oh and by the way, if you’re serious about taking your health and fitness to the next level for the New Year, why not take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up,click here

More information on Isotonix Vitamin D3 with K2 can be found here:

Make sure to share this post with your friends on facebook and please leave a comment below.

Stacy Clearwater Florida

At 48, I have exercised my entire life on a regular basis. I joined a gym about 7 years ago after I gained 15 pounds. I ultimately lost most of the weight but continued to have “problem areas” that never disappeared. I would watch the trainers and think to myself“what a waste of money” because I did not observe anything I didn’t already know. Then I met Sarah, and my life changed. I decided to give formal training a shot based solely on Sarah’s credentials as an All American at Florida as well as being a highly educated woman with strong business acumen, not to mention the enthusiasm she shows with her clients. In addition to weight training, she taught me agility and proper nutrition which resulted in achieving all my physical goals for the first time in my adult life as well as mental clarity. Furthermore, approximately 2 years ago I lost sight in my right eye due to the removal of a brain tumor. As a result, I was experiencing a problem with balance. Sarah worked with me to the point where I am more agile and balanced now than I was in my 30’s. I am constantly amazed at her enthusiasm, energy, creativity and devotion to fitness. She also makes it fun; I laugh as much as I sweat! She is a wonderful trainer with a beautiful spirit. I recommend her to either sex and any age!
Choosing the right trainer can make all the difference in the world. It can mean the difference between success or failure. With Sarah you definitely get success!

Stacy from Clearwater, CPA & Chief Financial Officer

To Schedule your free Fitness and Weight Loss Diagnostic Consultation Click Here ($87 Value)

Success Stories

More Great Results

Hi, I’m Patty. At 68 years old, I was obese on the body fat chart and depressed to learn that I had become diabetic. My doctor said we would have to start a new approach to my medical treatment to include averting possible complications from diabetes. Being terrified, by needles, I asked for a chance to lower my glucose before we started any diabetic treatment. I told her I joined a gym and a program that guaranteed weight loss through exercise and a low glycemic diet. She agreed.

I joined the Family Fitness Center, Trinity, when it first opened. Gyms were not new to me. This gym had everything I wanted in machines and classes to provide the kind of exercise program I wanted. Exercise and lose weight – right? Wrong. I worked out, with a little help from a personal trainer, but did not lose any weight. My diet had to be the problem. I could live on sweets

When I was walking out of the gym one day, I saw an invitation to join the Transitions Lifestyle System with guaranteed weight loss. How could I lose? I joined and was pleased to find a weekly support group that included learning the dynamics of lifestyle changes. The sessions also included low glycemic recipes and personalized exercise training. There was very little guesswork. Ryan told us how to combine diet and exercise for guaranteed weight loss. I diligently followed the program and reached my weight loss goal in 6 months. I returned to my doctor, and I was no longer diabetic!

The biggest reward was my health. But there were other rewards including the loss of 32 lbs in body weight, 10 lbs in body fat and 4 dress sizes. The loss of 10 lbs in body fat moved me from the obese side of the Body Fat chart to the acceptable side of the chart. The loss in dress size has brought on the fun of new clothes. It’s been 2 years and I continue to follow the Transition Lifestyle maintaining my weight loss. And, by the way my husband, who did not join Transitions, loosely following the guidelines, lost 16 lbs.

Thank you Family Fitness Centers and Ryan. I am living the new lifestyle.

You can be successful in your fitness and weight loss goals just like Patty.

To schedule your free fitness and weight-loss consultation click here.