I strongly encourage everyone to assimilate this section - an abundance of fitness knowledge that will honestly change your Quality of Life.
Addressing important topics pertinent to the world of fitness.
What you can expect from us the first few months.
How to be successful in your fitness journey & maximize your workout.
This may be the only guide you'll ever need.
Resistance (Strength) Training & Cardio
WHY OUR TRAINING IS BEST FOR OVERALL FITNESS & HEALTH:
STRENGTH TRAINING builds strong muscles and bones and makes you physically more capable day in and day out to do everything that’s on your to-do list. And then there is CARDIO: an aerobic exercise that gets your heart pumping and your lungs bellowing, creating a calorie-burning furnace machine. So which is better? BOTH! ...which you will get @ BODY BY WALLY.
CIRCUIT TYPE TRAINING offers everyone a supremely effective means to get FIT without spending too many hours in the gym each week – all Science-based to burn the greatest number of calories that will continue to do so for over 36 hours when done properly. Just cardio by itself without resistance training burns calories for only up to 3-4 hours.
(all for the heart, lungs, bone density, and help prevent osteoporosis; as well as Type II diabetes, and Improve your cholesterol profile.
4 Reasons Our Training Method Is Most Effective:
Help Prevent Osteoporosis (Courtesy of the National Osteoporosis Foundation):
– Of the adults in the United States who have osteoporosis, 80% are women.
– Roughly one in two women over 50 will break a bone due to osteoporosis.
– Post menopause, estrogen plummets, you lose its protective effect on bone health, and the rate bone loss increases. You can lose up to 20% bone-density in the 5 to 7 years after menopause.
Circuit training combines weight-bearing exercise with strength training, and both have been shown to stimulate bone growth, improve bone density, and help prevent osteoporosis.
Help Prevent Heart Disease
Cardiovascular disease is the number one cause of death among men & women, and we know that aerobics such as fast walking, running, cycling, and so on boost cardiovascular health – especially STRENGTH TRAINING.
A multitude of clinical studies have proven that regular resistance training helps lower resting blood pressure, raise levels of HDL (good) cholesterol, reduce levels of LDL (bad) cholesterol and lower blood triglycerides; and RESISTANCE (STRENGTH) TRAINING reduces visceral or intra-abdominal fat, which has been linked to heart disease and diabetes. Harvard Health Study.
Your BODY BY WALLY Sessions will do all of the above – giving you both a strength and cardio workout.
Help Lift Depression
Women are twice as likely as men to suffer depression say per Mayo Clinic.
Many studies show that aerobic exercise and resistance training individually and in combination, can improve mood, boost self-esteem, reduce tension, increase energy and help lift depression.
Enjoy Community and Friendship
We seek out friendships and we nurture them for emotional and practical support, knowing that relationships enrich our lives and are important to our mental and physical health.
Practitioners are much divided about whether a weight scale is helpful or harmful. For some people, the accountability of a weigh-in is a valuable way to stay on track and remain motivated. The National Weight Control Registry (NWCR) – an ongoing study of approximately 5,000 individuals who have maintained a mean weight loss of approximately 66 lbs. for a mean of more than 6 years - reports that 79% monitor weight at least once per week.
For others, the scale takes on a “life of its own” and becomes over-emphasized, causing other significant accomplishments to pale if the scale does not go down.
Additionally, weight loss as measured by a scale is not linear (i.e. weight does not always drop from day to day or even week to week in a 10, 9, 8, 7, etc. pattern). Scale weight fluctuates for a number of reasons, including shifts in body fluid and elimination of solids. Weight can vary 3-5 lbs. a day – all depends on what you ate, and whether you weight AFTER a bowel movement.
Weight loss specialists recommend using scale weight as one tool, but also evaluating its appropriateness.
FOCUS ON MODERATE-INTENSITY AEROBIC EXERCISE
You don't need to train for a triathlon to lose weight. Moderate-intensity cardiovascular, or aerobic, exercises done within your target heart rate zone can also help you to shed pounds.
KEEP ON EYE ON THE FOLLOWING
DIET (Proper Eating): Count Calories; eat about 500 calories LESS than you are currently eating), depending upon your REAL intake. You might truly be cutting calories but not getting enough of the foods you actually require. If you have eliminated nearly all of the FAT from your diet, your hormonal levels are dropping and you cannot produce enough of the proper hormones.
TO REGULATE MUSCLE REPAIR AND FAT LOSS
You need essential fatty acids in your diet from foods like fish oils, as they help you produce testosterone, which maintains lean muscle mass while you are losing fat. You also need PROTEIN, and if you are active, you need more protein than you did before your activity levels increased (aprx: .56 to .75gms per pound of body weight).
LAY OFF ‘REFINED’ CARBOHYDRATES
Refined carbohydrates cause Spikes in Blood Glucose and Insulin Levels. As you get older, you are at risk for developing insulin resistance, which means your body cannot use insulin efficiently to move blood glucose into cells. As a result, blood glucose and insulin levels become elevated in your bloodstream, which increases cravings and hunger and can lead to type 2 diabetes. Insulin also causes your body to store fat, especially around your abdomen.
Choose WHOLE GRAINS whenever possible and do not let them exceed 45 to 65 percent of your daily calorie intake.
Do additional CARDIO 2-3 times per week on TOP of your Regular Training to get FAST RESULTS! If you eat bread, buy only SPROUTED.
An insufficient amount of fiber and/or water in your diet may cause or worsen food cravings. Insoluble fiber helps to prevent cravings since it increases satiety. This type of fiber is abundant in produce and foods made from whole grains and whole wheat. Eat five to seven servings of fruits and vegetables each day. Half of all the carbohydrates you eat should come from whole grains, whole oat or whole
PROTEIN & MEAL FREQUENCY
Protein helps to prevent food cravings because you digest it more slowly than carbohydrates. This helps to prevent your blood sugar from falling too quickly, which signals your body to become hungry and crave foods. Make 30 to 35 percent of your total calories come from protein. Include a protein-rich food with each meal/snack to maintain a stable blood sugar level.
Allowing too much time between meals/snacks can cause or worsen food cravings, making it more difficult to choose healthy foods and limit portion sizes. Every three to four hours, have a meal or snack containing a lean protein, whole grain carbohydrate and water or another caffeine-free beverage.
Forget most of what you read - most guidelines are just Fads. EVERY Diet Book has it winners & losers - it is CALORIES-IN-CALORIES-OUT with the proper breakdown/percentage of Protein, Carbs, Fat.
FIND THE MEAL PLAN / DIET THAT WORKS BEST FOR YOU. And of course, BODY BY WALLY does Meal Plans for all members.
Exercise will help you lose weight in your behind only if you carefully monitor and minimize your intake of calories. To start, you only need to eliminate several hundred calories per day, so scrutinize your eating habits for fatty, fried, fast, sweet, snack and starchy foods you can eliminate or replace with lower-calorie alternatives. Monitor your weight at least once a week, always at the same time of day. If you are not dropping a pound or so each week, then re-examine your dietand excise more calories, or exercise more often, longer or more intensely. Persist in this constant monitoring and modification of your diet and exercise practices to steadily lose weight from your behind and from everyplace else you'd rather not have fat.
YOU'RE EATING MORE THAN YOU THINK
You may think you're eating 1,300 calories a day, but it's entirely possible that you're eating more than you think. Most Americans underestimate the number of calories they consume, according to University of Arkansas professor Scot Burton who researches nutrition and marketing. To ensure you're not one of them, keep a record of every single bite of food you eat -- even if it's only one bite of cheesecake or a few grapes. Use a kitchen scale to measure portions as well, as it is easy to make mistakes when you rely solely on visual cues. Meticulous records can help you to determine if nibbling or underestimating portions is the culprit behind your stall in weight loss.
And...keep track for five days and give to me – Wally
CAVEAT: Creating a calorie deficit will eventually lead to weight loss. However, all calories may not be the same. Increasingly, evidence points to a low-carb diet for more efficient weight loss.
Exercising can improve or reverse the conditions that keep older adults from exercising in the first place (i.e., fear of falling, anxiety, depression, poor body competence, etc.). Older adults across ethnicities have reported improvements in productivity, self-esteem, mood, and overall health with increased physical activity.
Exercising has also been shown to reduce the risk of falling and developing chronic conditions, such as heart disease, diabetes, cancer, and osteoporosis. Exercise improves Quality of Life in people who are in poor health or disabled, increases feelings of self-efficacy, and reduces levels of anxiety and depression.
BALANCE; STRENGTH; ENDURANCE; STRENGTH; ENDURANCE; MUSCLE-TONE; & FLEXIBILITY.
PHYSICAL CHALLENGES: Specialized Training to help strengthen the body, such as: PARKINSON'S; FIBROMYALGIA; CMT; STROKES, plus Post Physical Therapy for: KNEE REPLACEMENT; SHOULDER SURGERY & more. (Private sessions available).
• Desire to improve quality of life.
• Desire to improve appearance.
• Physician recommendation and support.
• The prospect of positive health outcomes.
• Higher levels of self-efficacy.
• Moderate exercise intensity.
• Exercise techniques are safe.
• Convenient location.
• Non-competitive environment.
You want to be sure the Trainer/Coach Has the Proper Credentials & Experience.
Lead Personal Fitness Trainer and owner Wally Baskovich has been influencing lives in the area of Fitness & Nutrition for decades.
Wally will be guiding you every step of the way, critiquing your technique to perfection for safety, and so you'll get the most out of every repetition, minute, & every drop of sweat. And, we teach you principles of exercise that will stay with you for the rest of your life.
You want someone that has PRACTICAL EXPERIENCE. Just like if you wanted to take up Tennis or Golf, in order to not be a hacker five years down the road, you'd hire a PRO to teach you the correct techniques and execution thereof. We MIX THE WORK-OUT UP with various types of exercises by utilizing a variety of SCIENCE-BASED METHODOLOGIES. We'll TURN WEAKNESSES into STRENGTHS. We will see where your weaknesses and strengths are, and help develop those areas in the proper sequences.
You'll get to EXPERIENCE WORK-OUT SESSIONS LIKE NO OTHER; specifically designed to engage the most amount of muscle groups at a time in order to get your body FUNCTIONALLY FIT; with the natural responding effect resulting in WEIGHT LOSS. MUSCLE TONE, STRENGTH, POWER, ATHLETICISM, and ENDURANCE - No fads, just science and a massive amount of experience!
There are many good trainers around, however, here at BODY BY WALLY we truly believe that it is not just the ability to train, but it is the ability to TRULY LISTEN & CARE to what you have to overcome, what you have been through, and what goals are important to you. Some of our clients have never been through a whole lot as far as trying to stay healthy, yet others have struggled all of their lives - some with debilitating challenges.
We will be there for you guiding you on a personal level, giving you encouragement, proper direction with no crazy fads, and to assist in such a way so as to give you the self-confidence and to WANT to continue in a healthy lifestyle.
NOW is the time to let us help you GET YOUR CONFIDENCE & LIFE BACK & get you to where YOU want to be.
So WHY all the Diet books and still 80% of the population is considered overweight? Contrary to what people read, it is NOT (except with some kind of gland or endocrine disorder) the "special diet" that works...sort of. Many "Diets" may work because they are lay-out in such a way that people like the SYSTEM, the way they can eat meat, or how the plan will "progress" you in simple steps so that it is "doable" and not a EAT ALMOST NOTHING DIET that no one can keep doing.
I have been in the world of fitness for over 5 decades and have seen it all; so here is the absolute true, all tings being equal: IT IS CALORIES IN CALORIES OUT - PERIOD! The reason why many of the "diets" can work is because it is a "system/Plan" that makes scene to YOU, but when you add up all the CALORIES it is in-line with what YOUR calorie expenditure should be, and nothing more.
EVERY athlete and Personal Trainer that train Movie Stare and Athletes know this! So as I heard Sylvester Stallone say: "When training for a movie if my trainer (Gunnar) tells me to eat Tuna out of the can, he does it. THAT IS LOW CALORIES AND HIGH PROTEIN, and then of course he eats Carbs & Fat because he must consume it all, but at the proper Micros (amounts).
THAT IS THE GOSPEL TRUTH - PERIOD!
If you don't take care or yourself how can you take care of others? We all need to keep fit so we will not run out of energy at the end of the day. A truly "FIT" person will still have the emotional content and physical stamina to be all that they can be even at the last hour of the work-day. So, when YOU get home you are high-energy and vibrant enough to enjoy your loved ones with every fiber in your body; which will in turn hopefully rub off on them - and if they had a bad day (which we all can) you just may bring a 'fullness' to them because of your new vitality.
So, is it worth a 45 min. session maybe just 3 times a week? To schedule time for YOU?
Two dear friends of mine had taken care of their ailing family member. One said they could not continue to come because she had to take care of her ailing father and had no extra time, while the other came more consistently so he could care for his wife. However, due to her not keeping physically fit for a long time HER body started failing, thereby keeping her from doing the things she needed to do more easily; such as lifting her dad in and out of the bed or a chair. While the other was more able to do more of what he needed to without injuring himself in the process.
It is NOT selfish as many people think, it is selfish ONLY if you do not care enough about yourself and then maybe causing your to fail at giving your best to others.
We have Special Sessions & Routines for those that have certain needs; such as RECOVERING from an INJURY, PHYSICAL LIMITATIONS and/or ABILITIES, DECONDITIONED (way out of shape), Certain STROKES, PARKINSON’S, CMT, & FIBROMYALGIA. We start you where you're at and progress from there.
I have trained an 84 yr. old woman with Parkinson's that could not step up on a 5" step, then 9 months later climbing up her 21 stairs at her home. Plus many other successes. The ones that changed their quality of life train 2-3 times per week, and exercise as hard as they possibly could - all at their particular level of ability.
You'll truly love being at our Studio - with AWESOME UP-BEAT & EMOTIVE MUSIC, meeting all the HIGH-ENERGY MEMBERS with great CAMARADERIE, the FAMILY-FRIENDLY atmosphere (no yelling screaming or cussing); and especially being around LIKE-MINDED PEOPLE that also want Effective Training and wish to stay away from large gyms that often intimidate and have a Circus atmosphere.
In addition to all of this, we utilize EXERCISE MACHINES that to our knowledge NO PUBLIC GYM IN THE CSRA HAS; found mostly in Athletic Training Facilities, such as the NBA, NFL, Military bases, etc.. We do not have equipment to "entertain" you, that is why our lay-out is so different than any other Gym (which our members comment on when they first come in).
a: Yes, in fact a large percentage of our members are either brand new to exercise or haven’t exercised in many years. At Body By Wally we set a pace for your fitness goals in which you do not start off too strong and then burn out, or injure yourself. Our focus is to create a program for YOU that meets you where you are, so that exercise becomes an enjoyable habit between obligation and exercise.
We do NOT train in 'groups', so you receive the attention and direction you deserve.
In my judgment, physical fitness is basic to all forms of excellence and to a strong, confident nation.
- Robert Kennedy
Compare yourself to who you were yesterday, not to who somebody else is today. - Jordan Peterson
Do every act of your life as though it were the last act of your life. - Unknown
Wherever you are be there, don't be somewhere else. - Jim Rohn
In order to have what you really want, you must first be who you really are.
- Tim S. Grover (renowned Trainer of Michael Jordan & many other professional athletes)
Anyone can give up, it's the easiest thing in the world to do. But to hold it together if you fell apart, that's true strength.
- Miyamoto Musashi (legendary greatest Japanese Swordsman)
To be more effective in a technique would be to use less effort or less energy. Make each one efficient without wasting needless effort or energy.
- Wally Baskovich
A bit long, but worth every minute.
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