Autor: Katie

~ 08/01/08

See for help achieving your goals!

Often times we make empty resolutions this time of year that sound good when talking to others but when it comes time to execute, we are left stranded unsure of how to progress. Take, for example, the annual goal of “losing weight”. When people ask you how you are going to do that, you talk about diets and gym memberships etc. What I’ve noticed as a personal trainer as that while the intention is good, the execution is bad.

Have you ever noticed that sometimes you eat when you’re stressed? Of that you have a hard time communicating to someone that has upset you? What I’m getting at here is that how you look on the outside is a reflection of how you feel on the inside and while you may be “perfectly happy”, you are dealing with issues (or not dealing with issues) that should be receiving much more of your attention. I like to think if it in terms of home remodeling. Let’s say you want to redo the bathroom. So you talk about getting a new tub, new sink, etc. But then the contractor tells you that the plumbing really needs to be replaced but you don’t want to because no one will ever see it. Think of yourself as that house. While it’s great to want to make improvements, its IMPERITVE that you do not cut corners in the process.

I think it’s great that you want to lose weight but Factor In Fitness can only help when you are coming to us with a fresh outlook and are ready to work. So in 2008, when you’re creating your plan of action, remember to look at every angle and plan accordingly.

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Autor: Katie

~ 26/12/07

When we discover that we are heavier than we want to be, we have a natural inclination to eat less food. We may skip lunch or eat only a tiny amount of our dinner in the hope that if we eat less our body will burn off some of its fat. That, however, is not necessarily true. Eating less actually makes it more difficult to lose weight.

Keep in mind that the human body took shape millions of years ago, and at that time there was no such thing as dieting. The only low-calorie event in people’s lives was starvation. Those who could cope with a temporary lack of food were the ones who survived. Our bodies, therefore, have developed this built-in mechanism to help us survive in the face of low food intake.

When researchers compare overweight and thin people, they find that they consume roughly the same number of calories. What makes overweight people different is the amount of fat that they eat. Thin people tend to eat less fat and more complex carbohydrates.

Losing weight is not something that one can accomplish overnight. A carefully planned weight loss program requires common sense and certain guidelines. Unfortunately, there is a lot of misinformation floating around and many desperate people are easily duped and ripped off.

Every day, one can open a magazine or newspaper and see advertisements touting some new product, pill or patch that will take excess weight off quickly. Everyone seems to be searching for that “magic” weight loss pill. Millions of Americans today are trying to lose weight, spending billions of dollars every year on diet programs and products. Often, these people do lose some weight. If you check with the same people five years later, however, you will find that nearly all have regained whatever weight they lost.

A survey was recently conducted to try and determine if any commercial diet program could prove long-term success. Not a single program could do so. In fact, the so-called diet industry has become so rampant with new products and false claims that the FDA has now stepped in and started clamping down.

Being seriously overweight or obese can lead to the development of a number of diseases and serious health problems such as type 2 diabetes, cardiovascular disease and hypertension, and osteoarthritis. Also, it is now a known fact that when caloric intake is excessive, some of the excess frequently is saturated fat.

The prevailing myth is that people get heavy by eating too many calories. Calories are a consideration, it’s true, but overall they are not the cause of obesity in the U.S. today. Americans actually take in fewer calories each day than they did a hundred years ago. If calories alone were the reason we become overweight, we should all be thin. But we are not. Collectively, we are heavier than ever. This is partly because we are more sedentary now, but equally as important is the fact that the fat content of the American diet has changed dramatically over the last century.

People who diet without exercising often accumulate fat with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising regularly.

Select an exercise routine that you are comfortable with and remember that walking is one of the best and easiest exercises for strengthening your bones, controlling your weight and toning your muscles.

Looking for help making your New Year’s resolution stick?  Try Factor In Fitness llc.

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Autor: Katie

~ 28/11/07

I was reading an article the other day that said the average American consumes approximately 5000 calories on Thanksgiving.  5000 calories!?  If you are a 28 year old female like me that equates to approximately 3 days worth of calories.  I have absolutely no problem with enjoying good food and family but maybe take a little walk afterwards and get the blood circulating.  Just taking a 15 minute stroll can burn about 75 calories.  All I’m saying is don’t lose site of your goals.  You can have your cake and eat it too if you plan right.  That way come New Years you can focus on a new resolution.

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Autor: Katie

~ 02/11/07

The other day, I was asked by a non runner why I run.  I am use to hearing people give me all the reasons why they don’t run but outside of the generic…”to stay fit” answer, I’ve never really asked myself that question. 

A couple saturdays, while I was running a road race in Webster, it hit me.  So pelase excuse the potentially Deep explaination but I do think it makes some sense.  I just hope I can explain it as well as I hear it in my head.

1. Health – This is the obvious reason.  As we get older, we go through a lot of uncontrollable situations.  Health is one of those (outside genetic factors) that I can control and being the Type A personality that I am, anything I can control I will. 

2. Competition – I don’t think it even matters that I never win.  I think the shear fact that there are other people trying to accomplish the same goal, makes for a very exciting atmosphere. 

3. Humility – Like I said before, I never win.  I know that going into a race.  I know that there will ALWAYS be someone better than me and the only person that I’m competing against is myself.  I’m rarely ever as good as I think I’m going to be when I set out on a run. 

4. Mental Health – Running can either be a group activity or a very personal one.  And while I like to collaborate with others that are working towards the same goal, I like to train for that goal by myself.  For me there is something extremely theraputic about running alone.  There is no one to impress, no one to keep up with, no one to hold back, just me.  I enjoy knowing that I’m not wasting anyone’s time.  I like knowing that I’m doing EXACTLY what I want to do. 

So in a nutshell, running is my retreat.  I never really thought of it like that because when I actually get ready to run the only thing I’m thinking of is how much this could be a potential struggle.  Either way, after it’s over, I love knowing that I’ve run and that it’s over and I always feel like I’ve learned a little bit more about myself.

Why do you run?

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Autor: Katie

~ 05/10/07

It seems like every year I go through the same wave as far as motivation goes.

January – March: Workout normally. No major goals to hit. Not seeing any great progress just maintaining.

April – Starting to get spring fever. LOVE running outdoors (or anything outdoors). Start looking at the local running and triathlon scene for motivation and goals.

May – August – Workout like a mad man. LOVE the way I feel, LOVE the way I look. Thinking I’m never going to be any other way. I’m eating well, life is good.

September – BURNT OUT. Done a couple runs, a couple triathlons, a couple fitness shows. BURNT OUT. At this point, the only thing I really want to do is relax. That involves eating and drinking what I want.

October – December – Seeing the effects of my month off and am starting to regret it. I feel sluggish, maybe putting on a few pounds, overall, not happy with myself at all.

So this is the cycle. It’s been happening for about 5 years now and I’m finally ready to break the cycle. So this year I’m getting creative. I’m looking for new ways to stay in shape in the fall and winter months and as I search, I wanted to share my results with you.

In the fall, there are an abundance of 5k and shorter runs going on around the area and better yet, most of them are supporting local charities. I’m running in the Run 4 Webster tomorrow morning. The great thing about these races are that it motivates me to get my ass up in the morning then once I’m done, I’ve got my workout over for the day and I may have met some new people along the way (ladies, these are also great places to scout for men. If you like the skinny runner types). For more running events go to the St. Louis Track Club Website. It is full of events in the area.

If running isn’t your thing, try a new class. Ever heard of Cardio Tennis? Check out the Vetta Sports Complex website for more information. How about Extreme Cross Training? Another great way to get the blood pumping in the A.M.

I’ve also considered hosting a weekend yoga/mediation class Saturday mornings for a couple weeks in the fall. It would be in a park somewhere. It’s a great way to start your day and you really feel re energized. Anyone interested can leave me a comment.

Happy Hunting!

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Autor: Katie

~ 07/09/07

Now I know from personal experience the amount of temptation that comes from eating around the holiday seasons.  It starts with Halloween, going to work and everyone and their brother has a candy dish on their desks.  STAY AWAY from the candy dish.  I say that but it’s easier said than done right?  Well, it will be easy if you plan ahead.  Have goodies stored at your desk that are both sweet and healthy that way you won’t feel as tempted.  Try the Nabisco 100 calorie packs.  They make a great snack and satisfy the need for something sweet. 

Thanksgiving…The ultimate in diet buster.  My approach to this is a little different.  I say live it up.  Enjoy your day of food, don’t get to the point of gluttony but enjoy dinner and dessert.  BUT before the meal, get out and exercise.  You’ll feel a lot better I swear.  Even if it’s just a 20 minute jog or a 30 minute walk, you still would’ve lost about 200 or so calories that way that turkey dinner doesn’t get too out of hand.  

We won’t even talk about Christmas yet, it’s way to early but the message here is really to not give up on your personal goals just because you see candy and turkey in your future.  Take it day by day and make smart decisions.  You’ll be surprised how well you do. 


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Autor: Katie

~ 20/08/07

I know it may not feel like it right now but fall is about a month away and with it brings cooler days, cooler nights and a perfect environment for those who love the outdoors.  Some people tend to slow down or lose motivation in the fall and winter months but I’m challenging everyone to find a goal and keep working towards it.  Want to run in a 5k?  Check out and find out about one of the MANY 5k events coming up in the St. Louis area this fall.  Don’t like to run, grab your bike and head downtown to the Moonlight Ramble this coming weekend.

If you don’t like either of those activities, try golf.  It’s a perfect time of year to spend some time on the course, surrounded by nature.  Check out Last Minute Golfer for tee times and great deals.  Heck if that doesn’t float your boat, just get out and rack leaves for an hour a day.  That’ll burn an average of 400 calories.

My point is to not lose momentum this fall.  Stay with the workouts and fitness and you’ll be so much happier come turkey day.  You’ll be able to eat what you want and not worry because you know you’re goign to work it off.  Don’t be a New Year’s Resolution junkie.  Why not stay in shape now and avoid having to try to get back into it in January when everyone tries? Ask any personal trainer and they will tell you that staying in shape has to be a lifestyle and not a once a year event. 


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Autor: Katie

~ 29/07/07

So as I was thinking about what to write about, I was struggling a bit so I thought I would go seek inspiration at my favorite place…Target (you thought I was going to say the gym).  Anyway, as I pulled into the overcrowded parking lot, I was someone pull into the handicap spot.  Now, I don’t normally notice that very much.  It happens all the time and usually the people parking have a good reason to but when I saw this person get out of the car, I just got mad.  No other way to put it. 

Now before I start this rant, I understand that there are subsets of the group that I’m getting ready to talk about that are either trying to improve their situation or because of genetic or other medical reasons are facing more difficulty than others but those aren’t whom I’m talking.  I’m talking about the group that doesn’t care, that has let themselves go and expects everyone around them to accommodate it.  If you haven’t figured it out by now, I’m talking about obese people, people that are dangerously tipping the scale.  People who by their sheer size are given handicap tags so that they can take a few less steps to get to the junk food which they are about to buy. 

Obesity is becoming one of the biggest epidemics this country has seen.  It’s estimated that over 40 million Americans are Obese or morbidly obese.  Which is I think makes sense when you consider the statistic that 78% of Americans aren’t meeting basic activity levels or are completely sedentary.  Unfortunately, we’re teaching our kids these habits.  Research has shown that at least 15% of the 5-19 year olds are obese.   

I have no tolerance for people who like to whine and moan about how sad their situation is but never try to change it.  At that point, you’re on your own.  If someone really wants to change, I think they can and I think there are plenty of resources available to them.  Make an effort to change, and I’ll have empathy for you.  Don’t change…and I’m taking away your handicap tag.  There are plenty of people that can really use it.

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Autor: Katie

~ 28/07/07

Top St. Louis Hotels for Fitness Minded Travelers:

Often times, traveling can make your fitness routine go into retirement but it doesn’t have to be that way.  Surround yourself with opportunities to stay fit and you’ll be surprised what you can do.

Many hotels will advertise a “fitness facility” which often turns out to be a used treadmill in an old hotel room that the hotel has generously added a wall length mirror too and if you’re lucky an old TV.  But don’t be discouraged there are hotels out there that go beyond the expectation and provide their guests with a first class fitness experience.

Factor in Fitness wanted to help you seek out the top hotels for the fitness minded traveler.  Here’s what we found for the St. Louis area: Continue reading “St. Louis Hotels for the Fitness Minded…” »

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Autor: Leigh-Anne

~ 26/07/07

Just a reminder to stop by the Blu CitySpaces tonight to celebrate the 1st Birthday of No cake and ice cream, but plenty of free beer and apps, entertainment and a chance to win some very cool prizes!

I know there is a lot going on around town tonight, so if you can’t make it before 9pm, just head straight to rBar for the afterparty and a nightcap!

Hope to see you tonight!

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