Fit Biz with Liz

Everyone’s 100% looks different and that 100 isn’t the same everyday. We have all been there. Sometimes it takes almost all you have to walk into the gym. I get it. Just show up and you are a step ahead! I’ll help with the rest.😁💪🏼 See you in class!
I will be gone Friday and Saturday. No Dancefit Saturday.

This weeks schedule:
Monday- Silver sneakers circuit @ Dan Kinney 8:30. Silver sneakers classic 9:30

Tuesday- Boom muscle 8:00, Boom mind 8:45 & Core 9:30 all at Doling

Wednesday- Strength 9:30, Silver sneakers 10:45@ Doling

Thursday- Boom muscle 8:00, Boom mind 8:45@ Doling

Friday- Total body 9:30, **Rebecca subbing.** Silver sneakers circuit 10:45 **Jenn subbing**

Saturday- Dancefit is canceled. We will have a make up day Sept. 5th.

Love this!!!!

https://www.instagram.com/p/DbQ0Vn7jNWK/?igsh=dThqaGtyZGQyM2Jh

That doesn't mean cardio is useless. it improves heart health, fitness, and helps create a calorie deficit. The smartest approach isn't cardio or strength training. It's both. Build muscle to increase your body's long-term calorie needs. Use cardio to increase calorie expenditure and improve cardiovascular health. Together, they create a stronger, leaner, healthier body.

So much truth in that quote!! A lot of little steps!! A giant chain of steps forward and back actually. Remember we exercise to keep our bodies healthy for our future as well as the present. Longevity and quality of life are so important. More important than a number on the scale. Walk daily, lift some heavy weights, eat healthy 80-90% of the time, and get some good sleep, and you will feel so much better!

Doling peeps…remember the basketball gym and track will be closed this week.

This weeks schedule:
Monday- Silver sneakers circuit @ Dan Kinney 8:30. Silver sneakers classic 9:30

Tuesday- Boom muscle 8:00, Boom mind 8:45 & Core 9:30 all at Doling

Wednesday- Strength 9:30

Thursday- Boom muscle 8:00, Boom mind 8:45@ Doling

Friday- Total body 9:30

Saturday- Dancefit 10:00 @ Doling

I love this so much. Workout for ALL the benefits!!

https://www.instagram.com/p/DblQT0fv6P2/?igsh=dWw1ZnluNGQ2N3Ew

This weeks schedule:
Monday- Silver sneakers circuit @ Dan Kinney 8:30. Silver sneakers classic 9:30

Tuesday- Boom muscle 8:00, Boom mind 8:45 & Core 9:30 all at Doling

Wednesday- Strength 9:30, Silver sneakers 10:45@ Doling

Thursday- Boom muscle 8:00, Boom mind 8:45@ Doling

Friday- Total body 9:30, Silver sneakers circuit 10:45

Saturday- Dancefit 10:00 @ Doling

Exercise would be a smart thing to do even if it had NO impact on aesthetics, weight loss, etc. One of the most frustrating points about exercise, though, is because it is generally a good adjunct for weight loss, people assume that’s all that’s good for. Or they think it’s the only reason that someone might be consistently exercising. I think one of the most liberating things if your goal is to train an exercise more, is to remember the exercise is worth it even on the days your weight is going up. Even if your weight is not changing at all, exercise is one of the very best things you can do for your mental and physical well-being. Weight loss is predominantly an issue with calorie control, exercise, of course helps with this, but expecting exercise to help with weight loss really under sells ALL the other things exercise is amazing at.

Tomorrow (8-1) is our first Dancefit for the next session. I hope to see you all at 10:00am!

Why do you workout? For most people it starts with wanting to lose weight. Then an evolution takes place. Some realize they feel much better over all. Some love the feeling of being strong. You make new friends which helps with commitment and consistency. Weight loss happens but is somehow secondary. Without realizing it you are investing in your future health. As you age the importance of working out, becomes more about longevity and independence.
I think you all are doing great! Keep it up!😁💪🏼

This weeks schedule:
Monday- Silver sneakers circuit @ Dan Kinney 8:30. Silver sneakers classic 9:30

Tuesday- Boom muscle 8:00, Boom mind 8:45 & Core 9:30 all at Doling

Wednesday- Strength 9:30, Silver sneakers 10:45@ Doling

Thursday- Boom muscle 8:00, Boom mind 8:45@ Doling
***Sub Sneakers @ Dan Kinney 2:00***

Friday- Total body 9:30, Silver sneakers circuit 10:45

Saturday- Dancefit returns August 1st.

I will provide movement and challenges! I already love you all, so show yourself some love! See you in class. 💕😁💪🏼

This weeks schedule:
Monday- Silver sneakers circuit @ Dan Kinney 8:30. Silver sneakers classic 9:30
***Subbing Sneaker Classic @ Doling 10:45***

Tuesday- Boom muscle 8:00, Boom mind 8:45 & Core 9:30 all at Doling

Wednesday- Strength 9:30, Silver sneakers 10:45@ Doling

Thursday- Boom muscle 8:00, Boom mind 8:45@ Doling

Friday- Total body 9:30, Silver sneakers circuit 10:45

I haven’t preached on diet and nutrition in a while so I think it’s time! When it comes to weight loss, what you eat is 80-90% of the equation. As a fitness instructor it’s hard for me to admit it but it’s true. Your workouts are VERY important but you can not work off a bad diet by going to the gym 3-4 days a week. Fitness keeps your body strong. You need good nutrients to fuel your workouts. If you aren’t eating right you may not be getting the most out of your workouts. Here are a few pointers for you to consider.
1. You must have a caloric deficit to lose weight. You can achieve this with a combination of exercise and reduced calories.
2. It takes a deficit of 3500 calories to lose one pound. This cannot happen in one or two days.
3. Keep in mind it takes 3500 calories to gain a pound as well so give yourself some grace. Don’t be too strict.
4. Try keeping track of your calories and exercise for a 4-5 weeks to look for things you may need to change.
5. Remember every BODY is different and has different needs.

Let me know if you have any questions!!

This weeks schedule:
Monday- Silver sneakers circuit @ Dan Kinney 8:30. Silver sneakers classic 9:30

Tuesday- Boom muscle 8:00, Boom mind 8:45 & Core 9:30 all at Doling

Wednesday- Strength 9:30, Silver sneakers 10:45@ Doling

Thursday- Boom muscle 8:00, Boom mind 8:45@ Doling

Friday- Total body 9:30, Silver sneakers circuit 10:45