Get Fit with Ayla

by Ayla Riggle

Ayla Riggle is an Everett resident and owner of Thrive Fitness, providing customized fitness programs for all fitness levels.  Certified by the American Council on Exercise as a Personal Fitness trainer, she provides personal training in home, at Anytime Fitness in Lake Stevens and outdoor fitness boot camps. For more information on Ayla and her services, visit www.thrivefitness.info.

I see it every day at the gym, have experienced it myself and can offer some solutions to help you get the scale moving in your favor and finally lose that excess weight. If you've been more dedicated to your workouts than you are to catching up on the latest episodes of "Lost," but are left in a disappointing suspense each morning when the scale won't budge, stay tuned for what you're about to learn about weight loss.

A number on the scale or an evil 3-digit foe? The amount you weigh is not who you are; you are so much more than a number on the scale. However, these numbers do provide some important information about your health and should be viewed as just that--information helpful to knowing how healthy you are. Those three digits, whether you viewed them this morning or haven't looked since your last doctor's visit, provide feedback about your energy balances and the effectiveness of your fitness routine.

A no-brainer formula for lasting weight loss. Hold on to your seat, because this may shock you. My magic weight loss formula involves three components: resistance training, cardiovascular exercise and sustainable nutrition choices.

It sounds so simple, but is it really? If you've been working out all this time and still aren't seeing results, it's time to tweak your routine because your body has adjusted to the workouts and is no longer challenged. Divorce your weight training routine and ask an ACE certified trainer to create something just for you--it's well worth the investment.

If you've been spacing your meals out and can hardly account for where your calories come from, start planning your meals ahead and keeping track of what you eat in a little notebook. Every time I do this, I am shocked back on track with eating healthy and planning sensibly. Studies have shown that participants who journal their food lost 50 percent more than those who didn't. Be a part of that 50-percent-extra group.

Treadmill librarian or sitcom junkie? If you head into the gym to read a magazine or watch your favorite TV show, you probably aren't focused on your intensity during cardio workouts. Swap the latest celeb gossip or how-to guide for an MP3 player loaded with some motivating music to get you moving. Do cardio intervals to increase fat burning (i.e., 3-minute sprint with 1-minute walk) and push yourself. You've got 16 more hours in the day to read or watch a show. Gym time is GYM time.

To make your workouts work for you, tune in and refocus your motives for being fit, and remind yourself of all the benefits you're already receiving from being active (healthy heart, lungs, mind, arteries, cholesterol, blood pressure, energy) and get excited to start losing those pesky extra pounds.