Personal Trainer Jenn Weiss Demonstrates the barbell deadlift. It's a preview to her upcoming Iron Woman Weight Training Series. Check it out!
Eight Reasons to Strength Train
We thought it was a great time to review WHY we think Strength Training is so awesome and worthwhile.
8 Reasons to Strength Train
- Increased self confidence:
Carries over to life. Emotional, physical, mental confidence will help you in everything you do.
- Build the Body You Want:
You can tone your body, shed weight and feel better in your own skin. Myth: you will NOT bulk up strength training. Excessive body fat makes the body bulky not muscle. You will increase your metabolism and burn body fat by strength training. REPLACE 10 POUNDS OF FAT WITH MUSCLE AND BURN 25-30 CALORIES EXTRA PER DAY WITHOUT DOING ANYTHING ELSE.
- Set positive goals for yourself:
Easy to do when you strength train. Set goals to improve your performance in the gym. Don’t go with the goal of burning calories. Set yourself up to do one more pushup or to lift a heavier weight. This will create strength training as a lifestyle habit and keep you motivated as you watch your progress. Think only about beating your previous workout and not competing against anyone but yourself.
- Health Benefits.
We probably all know exercise relieves stress in a positive and productive manner. Did you know that exercise: reduces high blood pressure by approx. 40%, lowers the risk of colon cancer by 60%, lowers the risk of breast cancer by 50%, lowers the risk of Alzheimers by 40%, decreases depression as effectively as Prozac or Behavioral therapy.
- Lead by Example:
There is a shortage of positive role models for women. Training for strength, improving your health, and becoming the best possible you is a great way to teach the generations behind us. Show them women are physically strong.
- Other methods such as fad diets, gimmick exercise machines, don’t work.
Get real results by using your muscles and your body in a healthy way.
- Prevent diseases such as Osteopenia and Osteoporosis:
Doing load bearing activities helps prevent conditions such as these.
- Bring out the best YOU.
Our job as trainers is to bring out the best you. Each woman has their own strengths and abilities. Some women are good at some exercises, some at others. Be strong in your own right and see what is inside of you.
Just Show Up!
Welcome 2015! It’s the time of the year where we are all starting anew and looking to make changes in ourselves or our lives for the better. For many of us it is at the gym but for many others it is at home or elsewhere in order to make it easier to get to the gym for some ‘me’ time. When it comes to the gym we have an incredible staff of caring people who are here for you in complete support of any and all of your goals. But it does not happen without YOU! How many times have you gotten up on a given day knowing that you have an appointment booked or an intention to go to a group and then done everything in your power to try to talk yourself out of going? You may not even get the chance to pull the covers off of your body as you lay there telling yourself…
- Wow this bed feels so good!
- Why is it still Winter?
- I can sleep for 5 more minutes and then get right up
- I can skip today and get back on it tomorrow
Yeah right! We get it, this is an issue that we are all faced with on a regular basis but it is not a reason to be defeated. Surely you can skip just one little day and be fine right? Not so fast my friend! The problem is that one day turns into 2 and 3 and 5 and before you know it you haven’t been to the gym in a few weeks. Now you don’t want to go back at all because you know that everyone you haven’t seen in that time will surely want to know where you’ve been. We know it’s a little unusual, but at Artemis, we really do care, and we really do want to help you meet your goals.
We are faced with so many decisions in life on what to do with our valuable time but no matter what each day gives us life is more often than not so much better if we Just Show Up! No matter if it is at the beginning, middle or end of your day, making it into the gym for a good workout is always a good idea. Beyond the physical & physiological benefits, getting to the gym puts you one step closer to achieving the goal that at some point was pretty important to you. So this year lets not only make goals but not give up on them. The best way to get this done is to… Just Show Up!
Norma's Success Story
SUCCESS STORY: Norma Miller
Give Running a Chance
People talk about the runner’s high. That sounds good, right? “I want to feel that,” I said.
I’ve spent half my life trying to do a little bit of running. I never wanted to run a marathon or any grandiose thing like that, but I did want to be able to run a little bit. Just something to mix in with my other fitness activities, to spice it up from time to time.
I tried lots of things over the years. I tried doing my own thing, reading and trying to follow running training programs. I tried Couch to 5K. Several times. I’d always end up injured and just not liking it. Then I’d try again. And fail again. Runner’s high? Meh. More like runner’s low.
I finally determined that I.am.just.NOT.a.runner. Other people are runners. I’m not those people.
I put it out of my mind.
Then I joined Artemis, in August almost two years ago. Now, THIS is my kind of workout! Fitness for living. Challenging strength circuit training mixed with cardio (mostly strength -- my favorite thing), no fancy footwork, individualized for your fitness level and well supervised, and kept interesting by weekly changes in the workout, all in a small, clean, well outfitted facility, surrounded by women who are friendly, smart, fun to be around, and encouraging.
I got stronger and leaner and fitter. And stronger. I once hurt my shoulder while on vacation, and had bouts of terrible tendinitis from my work. Whenever I was injured and came back to work out, the staff at Artemis helped me to modify my workouts so that I could get healed before moving on again. And then I got even stronger. And leaner and fitter.
Last summer, they ran a running program. I signed up, but I didn’t expect much. The running program was intended to culminate in running a 5K or 10K race in late August.
The running coaches Artemis enlisted were everything you’d wish for: They were well qualified, experienced, encouraging and non-intimidating. They taught us about pacing, and they would stay with the slowest runner to make sure everyone was safe. We battled everything from torrential rains to searing heat during our training runs, and we never pushed it too hard.
The experience was life-changing, really, for me. Right from the first night, I learned techniques for a dynamic warmup that changed my running life. And then, little by little, I built up my endurance and distance. Still, during the entire season, I kept repeating to myself and anyone who would listen, “But, you know, I won’t be doing the actual race.” Even up until the night before the race, I secretly intended to not show up. We never even ran an entire 5K in the training! We did run-walk intervals only. I still didn’t know for sure if I could run an entire 5K without stopping. I truly did not believe I could.
But then the morning of the race, I got up and drove to the race site. My goal that day was simply to keep running if I could. And except for about 30 seconds at the halfway point, I did exactly that! The coaches stayed right with us in the race, pacing, educating, and encouraging us the whole way.
Now it is almost seven months later. I have run five more 5Ks, and am well on my way to meeting my current goal of running 12 5K races in 12 months. I’ve got a relay team to run in the Vermont City Marathon in May, and my new goal is to run my first 10K race on the one-year anniversary of my very first 5K. (Uh-oh, did I say that out loud?)
Artemis delivers such a beneficial program. Their philosophy of fitness for living is ideal. The program is not time-consuming -- it packs a lot of punch in a short period of your day or week, and delivers the best results I’ve ever seen in any program I have tried.
Specifically with regard to running, the Artemis philosophy is: You’ve got to be strong to run, not the other way around. I believe I am living proof of that.
In fact, I don’t even train for running anymore. I go to classes and personal training sessions at Artemis (about 2-4 per week), and I try (but don’t usually succeed) to run one day a week. And then I go and run my little 5K races. I never thought I’d see the day I’d say, “It’s only a 5K,” but that’s exactly what I say now before every race. I’m still not sure I’ve experienced that elusive runner’s high, but now I really do enjoy running.
I plan to join the Artemis 10K running group this spring, though, to get ready for my anniversary 10K. It’s not ONLY a 10K.
Yet.
--- P.S. I’ll be celebrating my 55th birthday this coming July. Come celebrate (and work out) with me.
2014 Best You Challenge Results
The Results are In!
Our "Best You 60 Day Challenge" ended last week, it was a GREAT 60 days! We saw amazing successes: 91 collective inches were lost! The changes we’ve witnessed have been amazing! Women who were feeling timid and unsure about the gym are now feeling empowered and confident. It is our pleasure to see so many women embrace the challenge of getting fit with such dedication and vigor. The best part of all of this is that when one client experiences success, then we ALL experience and celebrate it.
We wanted to recognize some of the successes of our clients.
The Overall Winner of the “Best You Challenge
is Jen Andreas, who lost a total of 15 inches! over the course of the challenge, and whose overall fitness grew in leaps and bounds.
Also, we awarded “Goddess” awards to those who performed the most of particular exercises.
The Goddess of Plank
Allyson Yandow – who held plank for 3 minutes 40 seconds
The Goddess of Burpees
Frances Clougherty – who did 30 Burpees in 60 seconds
The Goddess of Push-ups
Beth Ross – who did 30 pushups
The Goddess of Squats
Sage Bagnato – who did 66 squats in 60 seconds.
Amazing! Women come to Artemis to help them achieve many goals: from weight loss to increasing their strength. We doubt that many come into Artemis thinking that they will make new friends. But because our classes and group trainings are so small, you can't help but get to know the women around you. It's amazing what you can learn about someone when you're recovering on a foam roller after a hard workout!
When we started this business, we hoped to create a place where there was a sense of community and support. We know that getting fit and staying fit is more fun, more sustainable, and more achievable when you can celebrate accomplishments with those who've sweated it out right along with you. It's about so much more than just fitness! So, to all the participants of the Challenge, congratulations! And to all of our members, we're proud of you and inspired by your determination and dedication. Keep up the great work, and we can't wait to see you at the gym.
Cate & Kendra
Make Yourself a Priority
It is easy to get swept up and forget to keep ourselves as a priority. Do you ever have trouble with this? Here are a few daily rituals and strategies that we think can help:
1. It's okay to say NO
The busier you get the more connected you'll get and the more opportunities you'll have. Always evaluate if the opportunity is something that will get you closer to your goals. Be selfish and look at how saying yes will benefit you. How will you leverage this opportunity to work for you? If you say YES to something, remember you are saying NO to something else. You only have time for so much, and by taking on a new commitment ask yourself what are you giving up - is it your own time for your workout or downtime? Is it time away from your family?
2. Plan ahead
I have always been a planner and believe this is one of the biggest secrets to keeping your sanity. You have to plan ahead and put yourself on a schedule. Your workout time, your downtime, your reading time, even your running errand time – plan it all! Every Sunday night take time to plan out your week as best you can. Don’t forget to plan time for you - there should be a few non-negotiable items such as workout time. Give yourself time to regroup and take care of YOU.
3. Get off the grid
Find some time during your week to cross off your schedule - and have no appointments, no phone calls, and no meetings. Give yourself some time to spend doing things that are important to you - reading, visiting with family & friends, doing something active, or going on a getaway with your husband. Having this downtime gets you re-energized for "Go" time again.
People are counting on you. If you don't take time for yourself you won't have as much to give to everyone else in your life.
"Take care of you for me and I'll take care of me for you." - Jim Rohn
Permission Granted! Be Selfish! Stay focused on your goals and enjoy the journey.
Valerie's Success Story
Member Success Story: Valerie Solof Monette
In January of 2013, I knew one thing; I had to join a gym. It was time for me to regain my strength, my confidence, my power, and the simple joy of being comfortable in my own skin. And I thought the only way to achieve those results was by slogging through miserable workouts in a conventional gym. You know, the gym: loud, smelly, unwelcoming. Full of judgment and confusing equipment. Dirty, inconvenient, unfriendly. Where you’re just another anonymous, faceless member…unless you pay extra for the slightest personal attention.
Thank goodness I failed to join a gym. Because I found Artemis instead.
The “Best You” 60-Day Challenge was exactly what I needed, at just the right time. Convenient, flexible, with caring, personal attention and meaningful results, this was a complete program that exceeded all of my expectations, launching me on a path to long-term functional fitness. Leaning on my Accountability Partner to stay on track, I quickly developed a three-day-a-week workout habit that I’ve kept up for over a year! Fun, engaging, varied; I’ve never loved any type of physical activity more, and I’ve never worked out harder. Now, instead of dreading “the gym,” I look forward to class at Artemis. I see my new friends, I see my mood improve, and I even see myself looking pretty damn good in jeans!
And the Challenge came with an unexpected bonus no “gym” could provide: the Artemis COMMUNITY. When I joined Artemis, I also joined a wonderful group of positive, helpful women who provide encouragement and inspiration, focus and motivation. I’ve never felt so welcomed and supported, and I’m incredibly grateful to be connected with such a warm and vibrant group, all of us striving together for our own individual measure of wellness and health. They are my Secret Weapon!
Committing to Artemis Fitness was easily the best thing I did for myself that year, and I’d recommend it to anyone, from beginner to advanced, 18 to 80+. In fact, it’s the variety of ages, experiences, fitness levels, and body types that enhance the Artemis experience. No matter what fitness goals you aspire to, you can absolutely get on track to making them a reality!