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You CAN Lose Weight in the Winter!

Joseph Coupal - Tuesday, December 18, 2018

FieldHouse, Sudbury, MAAs the New Year approaches, most of us have a resolution to lose weight. Unfortunately, this is a very hard resolution to keep. In fact, most who make it also quit after a month or so. It is hard to lose weight in the winter.

We are actually programmed to eat more in the winter. This keeps our bodies warmer. It's also darker and cold and this can make us lazy. Snow, dark, and cold weather make it challenging to stay motivated.

Most people are less active in the winter. Combine that with eating more carb-filled comfort foods and this leads to weight gain not weight loss. Many people also affected by the lack of daylight, which can also lead to eating more high carb, high fat foods…or snacks. When energy is low and food intake is normal or increased, we gain weight easily.

The problem is basically this. We eat more calories in the winter than we burn. Sounds like it is an easy problem to fix right? But, for most people it isn't as easy as it sounds.  But, the right high-carb foods -complex carbohydrates- are high in fiber and low in fat so they keep you feeling full longer. Examples are potatoes, wholegrain bread, wholegrain rice and cereal, and fresh fruits and vegetables. Avoid simple carbs like chips, cookies and other sweet and salty snacks. These foods make us feel hungry faster so we eat more, more often.

But, exercise is important when you want to lose weight in the winter. If you don’t burn more calories than you eat you won't lose weight. Don’t let the cold and the snow cause you to exercise less. Get a gym membership. Personal trainers will create a personalize exercise plan for you to help you meet you fitness goals. Health clubs offer all types of group exercise classes so you won’t ever get bored with your work-out regimen. Also, gyms are social. You will see friends and other exercisers who have the same goals as you. This helps you stay motivated and helps you have fun while you lose weight. Building muscle is the only way to boost your metabolism and burn calories even at rest.

Remember, spring will eventually arrive. You still have time to lose winter weight and keep it off. For more information on winter weight loss tips, contact the FieldHouse in Sudbury.

Holiday Exercise is Beneficial

Joseph Coupal - Tuesday, December 11, 2018

FieldHouse, Sudbury, MAThe holidays are here. Being physically active this time of year can help people maintain their weight or even lose a pound or two. Plus, it can relieve stress and improve health.

Consider the benefits: Regular physical activity has been shown to lower the risk of early death, help control weight and reduce the risk of heart disease, stroke, type 2 diabetes, depression, some types of cancer, and many other conditions. It also lowers the risk of cognitive decline and hip fractures.

By the start of the New Year, many people will resolve to get in better shape, but it’s not too soon to start now.

Here are some of the benefits of exercise.

There are advantages of exercising during the holidays.

Exercise does take some time from your busy day, but there are benefits. You can use that time to think about what gifts to give, to plan your to-do list, to connect with friends for holiday walks and runs, to reflect and to give yourself the gift of health. Exercise disconnects you from e-mails, phones and screens and allows much needed “thinking time.”

Many people start exercising at the first of the year, but lots don’t stick with it.

People will maintain an exercise program if it offers benefits. So you’d better embark upon an exercise program that is not only realistic for you but nourishes your soul.

For example, if you and your partner promise to go once a week with some friends, you’ll likely have more fun — and stick to the program.

Walking is the most popular exercise and you can get more from your walking routine.

Walking works. Put some pep in your step, find a friend and enjoy a brisk walk ‘n’ talk. Plan it into a lunch hour, or find some other way to give purpose and meaning to the walk. That is walk the dog, walk to the post office, walk alongside your child who is slowly riding a bike.

Weight training is important.

Weight Training through lifting weights, dumbbells or your body weight, stimulates muscles to grow stronger. Strong muscles tug on tendons and bones, making them stronger. Strong muscles and bones mean fewer falls and broken bones.

When planning your weekly program, keep this in mind: Lifting once a week maintains muscle mass; twice a week builds muscles. Lifting any type of weight is better than lifting no weights. A gallon of water weighs 8 pounds, a bag of sugar 5 pounds. So be creative.

Too tired to exercise when you get home from work, and find it hard to squeeze in a workout before they go to work?

Finding time to exercise can be a challenge, but if you really want to, you will find it. Get off the bus a few stops early and walk for 15 minutes on your way home from the office. Sit on an exercise ball office chair.

Exercise is an investment in good health. We all need to move our bodies for health reasons. Take note: You will find plenty of time to be sick if you cannot find time to stay healthy.

Not eating enough may be the biggest problems with most people’s diets when it comes to staying healthy and exercising at their peak.

The biggest problem with diets is under-eating at breakfast and lunch, only to overindulge at night. Fuel by day and lose weight at night rather than diet by day only to blow it by night. Experiment with front-loading your calories and observe the benefits: more energy, less hunger, more productivity, fewer snack attacks, feel better. You’ll be better able to eat a smaller dinner and create the calorie deficit at night. Then you can lose weight when sleeping instead of during the busy part of the day.

For more holiday weight loss tips, contact the FieldHouse in Sudbury.

USA Today News

The Perks of Belonging to a Smaller Fitness Gym

Joseph Coupal - Tuesday, November 13, 2018

FieldHouse, Sudbury, MAGym members should refer to their gym as their church. For many, their gym serves as their "third place." The first: your home. The second: your workplace. Your third place: your communal place. A term coined by author Ray Oldenburg, a third place is a welcoming and comforting spot that involves regulars. A place where, as the theme song to the old TV show Cheers goes, everyone knows your name. (Not to mention, it's a healthier alternative to a bar.) A gym environment has enormous influence over our lifestyle choices and factors greatly into the creation and implementation of new habits, so this gym-as-third-place scenario can be a real blessing for your fitness regimen.

Though there are exceptions, privately owned fitness gyms cultivate this sense of community better than large gym chains. This is likely the result of having smaller membership populations, a greater emphasis on group exercise classes, a more specific fitness focus (i.e., kettlebells, Spinning, adult fitness, sports performance), and more emphasis on member retention.

Going to the gym is an experience you want to repeat over and over when you not only love the workouts but the staff makes you feel like family and fellow gym-goers become your friends who ask after you when you aren't there.

Membership fees can be more expensive than those $10/month gyms, but places that create a strong sense of belonging can pay you back in other ways. You can reap benefits in terms of developing positive relationships with those who hold similar values, of course, but also by decreasing medical bills. Simply put, greater consistency leads to better health and feasibly fewer doctor visits. When people ask what the best workout program is, the answer is always the same: the one you will do. And a third-place gym is well worth finding for that very reason.

So how do you find your health club? Do some comparison-shopping. Scope out the vibe at the gyms near you. Do the activities they do there interest you? How readily do the employees answer your questions? How happy do the members look? Do they interact with each other? Are you introduced to others? If you're looking for someplace to do something other than put your head down and earbuds in—if you're looking for a place to truly congregate—these questions are relevant.

You're drinking from the holy grail of health so it's important to experiment until you find the right place match for you. Contact The FieldHouse in Sudbury for more information or for a free-pass so you can give us a try.

Winter Weight Loss: Gym, Metabolism and Physical Activity Make the Difference

Joseph Coupal - Tuesday, November 06, 2018

FieldHouse, Sudbury, MAWhy is it so difficult to lose weight in the winter? There is science behind physical activity, metabolism, and how they relate to weight loss (and gain) in cold weather.

Consider physical activity in the winter

There are 3500 calories in one pound of fat—so, to lose one pound of weight per week, we must cut out or burn an average of 500 calories each day. While it is possible to eliminate 500 calories from your diet, most individuals find it more enjoyable to use a combination of physical activity along with diet restriction in order to cut these calories. As a basic guide, you can assume that by exercising for 60 minutes per day at a moderate to high intensity, you can burn between 300 and 500 calories. That means you only need to cut 200 (and sometimes even fewer) calories from your diet in order to achieve the goal of losing one pound per week.

Obviously, being physically active is an easy way to achieve and maintain weight loss. But, in the winter months, when it is cold, icy and snowy outside, it can be difficult or even impossible to exercise. Shorter days make you feel tired earlier, preventing a trip to the gym. And, it's just so cold out, you can't bear the idea of heading to your usual yoga class. The lack of regular physical activity in the winter definitely contributes to higher levels of weight gain during the winter months.

Metabolism in Winter and Weight Loss

Now, let's consider how your metabolism acts in the winter and how this affects weight loss. The metabolism is the part of the body that burns food; it also is essential to make sure the body is running efficiently. During cold weather, our metabolism is what helps to keep us warm. Without it, our core temperature would drop. By working harder, the metabolism is burning more calories.

So, the science behind the question dictates that we should actually lose weight during winter months. Our metabolism is revved, and is burning more calories than in warmer months. However, our inability to maintain physical activity level results in fewer calories being burned, and more pounds being packed on. Find a way to get yourself to the gym every day, no matter what. It will help you maintain your weight loss goals!

For more information on winter weight loss, contact The FieldHouse in Sudbury.

Gym Pricing, What Should you Pay?

Joseph Coupal - Tuesday, October 30, 2018

FieldHouse, Sudbury, MAMany wonder what a reasonable price is for a gym membership. But, it is really a very broad -based question which is completely dependent on your needs and your perceived value of the services. Let's start with your fitness goals.

Would you like to lose weight, gain lean muscle, have more energy, be more productive and live a longer more enriched life? Or are you someone who has a short term goal of losing weight for your upcoming high school reunion or looking your best in your bathing suit on an upcoming vacation. There is no right or wrong answer and no fitness gym should grade your responses. Whatever is important to you is the right answer and the only answer that truly matters. So what are the options that you have for reaching your personal fitness goals? What are the pluses and minuses that accompany these options?

Personal trainers who have successfully helped people reach and maintain their fitness goals for years have some very definite opinions. Whether your goals are short- or long-term, if they are important to you and if you have never exercised before, get a personal training package so you can learn how to exercise, how to use the equipment and feel comfortable in a gym environment. There are so many positives that outweigh the cost. Making the lifestyle changes won't be easy. It is imperative that you join a health club that is dedicated to providing you with the guidance, motivation and accountability necessary for you to reach your goals.

Would you rather spend very little money and fail; or spend a little more money to be successful?

For more information on how the FieldHouse can help you reach your fitness goals, contact us.

The Right Health Club will Help You Reach Your Fitness Goals

Joseph Coupal - Tuesday, October 23, 2018

FieldHouse, Sudbury, MAIf you want to lose weight or begin an exercise regimen, you may realize that you can’t do it alone. You have good intentions and shoveling and yard work was a great workout. But now you may be realizing that you need help.

If you are looking to join a gym, be sure to find one that will meet your needs and help you reach your fitness goals. Not all fitness centers are alike. In fact, at the FieldHouse we are confident that you will find us to be different from other fitness centers. Here's why.

At the FieldHouse you will never feel hassled or pressured to join. We work as your fitness consultants; we listen and suggest the best path for your personal success.

If you are an experienced exerciser who has been able to attain lasting results on your own, try us out to see that we are a good fit. If, after trying out our gym, you decide to join, we will provide you with as much guidance and support necessary to be successful in reaching your fitness goals.

If you are like most people, you probably lack the knowledge, motivation and accountability necessary to achieve your fitness goals on your own. In fact, you may not even know what your fitness goals are. In your mind you may want to “start exercising,” or “lose weight.” In this case, we will help you create specific and attainable goals. Through conversation we will determine whether you are more comfortable working in one on one personal training or in a group exercise environment. Depending on your needs, goals, and lifestyle we can recommend that you choose personal training or we may recommend other fitness activities.

We guarantee that if you commit you will attain the life changing results that are so important to you.

For a no-pressure conversation with a health club that can help you determine your fitness goals and the best path to achieving them, contact the FieldHouse in Sudbury.

A Health Club with Options Let's You Have Fun While You Workout

Joseph Coupal - Wednesday, October 17, 2018's face it, people want to have fun when they exercise but finding the time to exercise can be hard. As life gets even busier, people have also become more sedentary. Many people want to exercise, they have ideas about working out, but often once they begin they can't keep it up. Two of the main reasons people fail to exercise is because the exercise they try is not enjoyable to them or because they are not motivated to continue. This is either because they are bored or because they are not getting the results they want.

If a chosen exercise program is boring, mundane, too intense, or ineffective, participants will drop out. For this reason, health clubs that offer both personal training and group exercise classes can be highly effective. Personal training because trainers can help create fitness goals that are attainable. By creating reasonable and attainable goals trainees will see results faster. Personal trainers can also help those who are new to exercise by keeping them motivated. This is done by creating exercise routines that are challenging but not impossible, effective but fun.

Group exercise classes because these classes are social environments, they are often set to music, and they are guided by professional, trained instructors. This means that participants stay motivated because of the energy in the room, the push from the others in the class, and through the guidance of the teacher.

If you are new to exercise or bored with your workout regimen, join a fitness center. Ditch the mundane workout and the sedentary lifestyle. Start an exciting workout, get in shape, lose weight, and enjoy exercise. Contact The FieldHouse in Sudbury.

What Are the Benefits of Fitness Centers?

Joseph Coupal - Tuesday, October 09, 2018

FieldHouse, Sudbury, MAFitness centers offer lots of health-related services, including personal training.

People work out for many reasons: weight control, muscle building, health, stress relief and plain old vanity. People often choose to work out at home thinking it will save them time or money, but regularly attending your local fitness center offers numerous advantages over home workouts.

Equipment Variety

Fitness centers provide a wide variety of exercise equipment for you to use. From free weights to resistance training machines to cardio machines to core stability equipment, you can exercise in lots of different ways because there are so many options available. Commercial-quality exercise equipment is expensive to buy, but in return for your monthly or annual gym membership fee, you will have access to potentially millions of dollars worth of gym equipment.

Health, Safety and Comfort

Fitness centers provide a safe and comfortable workout environment. You don't need to worry about traffic or unpleasant weather while riding an exercise bike or jogging on a treadmill. Additionally, qualified group fitness instructors and personal trainers will be on hand to tell you how to perform your chosen exercises safely and effectively. The exercise equipment is often well maintained and the facility clean and hygienic, which will further decrease your risk of injury. All in all, visiting your local fitness center should be an enjoyable and safe experience.

Group Exercise Classes

Many health and fitness centers offer group exercise classes. Spinning, FIT Power, HIIT, Boxing, circuit training and Tabata are all examples of common and popular group exercise classes. Classes are normally labeled according to difficulty so you can choose the class that best suits your fitness level, exercise preferences and personality.

Support and Camaraderie

An exercise program can be tough to stick with -- especially if you are doing it alone at home. However, after a few visits to your new gym, you will probably notice the same people exercising at the same time you do. Your fellow exercisers are just like you; they want to get in shape and be fit and healthy. As members of the same fitness club, you have a common bond and that can be encouraging and help you maintain your new resolution. In addition, the facility's staff can offer advice and support to help you reach your fitness goals. This includes exercise program design, nutrition advice and even help with giving up smoking or making other lifestyle changes.

Other Features

Some fitness centers offer more than just a place to work out. Many have sports training, free weights, locker rooms, concessions, other services. While you might not want to use all of these additional features and you should pick your club based on what you are going to actually enjoy using, these additional services can make going to the gym an even more enjoyable experience.

For more information on gyms near me, contact The FieldHouse in Sudbury.


Spinning and HIIT: Are They Worth the Pain?

Joseph Coupal - Tuesday, September 25, 2018
Spinning Classes - Sudbury, MA


The promise

No gym is complete without its indoor cycling studio and spinning bikes, often accompanied by pumping techno music and an instructor hollering at the class. Spinning, or group indoor cycling, promises to burn fat and boost strength and endurance as you power through virtual sprints, hill climbs and headwinds - all without having to actually go outdoors.

Does it deliver?

Generally, riding on a stationary bike isn’t as good as the real thing. On the other hand, in a cycling class you get the added benefit of a coach pushing you harder than you might otherwise go cycling alone. Outdoors can be quite strenuous, but it is more self-paced. Face it, the instructors keep their following by motivating people, so spinning classes tend to be at the upper end of the intensity continuum. It has also been found that spinning class participants regularly exceeded their maximum aerobic capacity for short periods – so were working very hard. Spinning should make you fitter and burn lots of calories.


The promise

If you want to get fit, but never have time, then HIIT (high intensity interval training) might seem the perfect solution. The idea is to alternate very short (30 second) bursts of extremely intense aerobic exercise with slower recovery periods. This is claimed to produce the same benefits as more conventional aerobic exercise (such as running or cycling) for far longer.

One idea is that HIIT is better at depleting the glycogen – or sugar stores – in your muscles, than regular exercise. If you start breaking down this glycogen on a regular basis, the theory is your muscles will get better at taking glucose up from the bloodstream, and this could reduce your risk of diabetes.

Does it deliver?

A team found that interspersing 10 minutes of easy peddling on a stationary bike with two “all-out” 20-second sprints can achieve the same health benefits as a 45-minute run or cycle ride. Even better, this seems to suppress appetite, unlike more conventional exercise which makes you hungrier.

To do this, you need to find a static bike that lets you switch the resistance from really low, to really high, extremely quickly. Alternatively, look for a steep hill – ideally with a downward slope immediately before it. The key is to get your legs moving as quickly as possible before you hit the sudden increase in intensity – and then you need to keep on peddling as hard as you can for another 20 seconds. Runners could also try the same thing on foot.

For more information on these HIIT and Spinning group exercise classes, contact the FieldHouse.

Eight Benefits of Spinning

Joseph Coupal - Tuesday, September 04, 2018
Spinning Classes - Sudbury, MA

Yes, you love hopping on your bicycle when it’s nice outside, pedaling from one place to another and getting in some good exercise. But the thought of sitting on a stationary bike and sweating in a dark room for 45-minutes baffles you. What enjoyment could you possibly get out of that? Don’t be so quick to turn your nose up at an indoor cycling training.

Spinning exercise is helps you to get motivated and get the endorphins flowing. Plus, you can burn anywhere from 400 to 600-plus calories depending on your intensity and how long you’re in the saddle. Still not convinced? Here are eight reasons you should learn to love class.

1. You’ll get the energy you need to give 100 percent the whole workout.

From the instructors to the music to the constant change in lighting, good spin classes never seem to have a dull moment. You’re going to come and have an instructor who’s giving 120 percent and that’s contagious.

2. You’ll push yourself to the max, but no further.

Spin classes aren’t made for Tour de France contenders. They are for everyone from beginner to advanced levels of fitness. We focus on metabolic intervals, light resistance to heavy resistance, so your legs burn and are challenged, but never feel too fatigued. Indoor cycling studios take an interval approach to pedaling on “flat ground” versus pushing hard to “climb a big hill”. Interval training gets the heart rate up so you can burn more calories in less time. It may hurt a little to walk up and down the stairs after class, but who doesn’t love knowing they worked hard.

3. You’ll get lost pedaling to killer music.

And after taking class a few times, you’ll learn which instructor you like best, and who has the most similar taste to you in music. There’s nothing like keeping pace with a good beat and seeing everyone else around you on the same count. Research even supports that athletes work out harder when listening to music at a faster tempo. Music is a huge part of working out. It allows you to bring up feelings and emotions that you wouldn’t think about at the office. If you had a bad day, it helps you restart.

4. You’ll get a full-body workout — not just legs!

Didn’t expect to see weights in a cycling class? It’s becoming more and more popular, as well as the use of resistance bands. While Spinning is great for your legs, different methods are focusing on giving riders more of a total-body burn. If we’re promoting a full-body workout, we want to make sure we’re delivering. And in the meantime, you’re still pedaling. Though the weights may seem light at first, after a few songs, they’ll feel like bricks and impose a real challenge — no matter your strength level.

5. You’ll get used to that sore butt feeling.

We’re not going to lie, if it’s your first time, or you haven’t been in a while, chances are, your bum will be sore the next day. So what can you do to avoid squirming at your desk the day after? Be sure you’re not in the saddle the whole time. Most classes will have you in and out of the saddle every other song. If we spend 50 percent of one song out of the saddle, the next one we’re in. Still not comfortable? Try using a padded seat or shorts with a shammie in them.

6. You’ll define and lean out your legs.

Notice we didn’t say bulk up. It’s a huge misconception that ‘my legs are going to get big if I spin’”. The interval training that most studios practice, with some upper-body work, allows you to tone muscles that you may have not even known you had and sculpt your body back into youthful shape.

7. You’ll feel that team spirit.

While it can be fun to go on a ride alone to clear your thoughts, the energy you feel from your spin class peers is contagious. If you come into class and really show up, your 45-minute ride could feel as fast as 20 minutes because you’re enjoying it. For instructors, it’s all about entertaining, interacting with the crowd and having a great time so that riders aren’t watching the minutes drag on — that’s the worst kind of workout. And when blacklights are switching on and off, and the person next to you is screaming out in anticipation and excitement for the coming climb, you won’t even realize it’s your second-to-last song. You’ll be having too much fun working out and sweating.

8. You’ll leave feeling euphoric.

That’s the best way to describe the energy high that sticks with you after the ride.

Choosing to ride doesn’t mean giving up all other exercise and trading in the barbell for cycling shoes. But if you’re healthy and injury-free, adding cycling into your workout regimen a few times a week can only advance your fitness. And if you’ve decided that spin is the way you’re going to get fit, then don’t be scared to fully commit. No matter which method you choose, Spinning in any capacity is amazing for you. It can only help you better yourself.

For more information on our indoor cycling studio, contact The FieldHouse in Sudbury.


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