How Important Is Recovery Time? More than you think......

This past weekend, a handful of friends from Meyer Fitness got together at our good friend Jim's house down on Sandbridge for some fun fitness activities as well as some non-fitness activities to help unwind from the busy week.

It was a weekend full of laying around, eating good food, talking to good people, and moderate to low physical activity. As you all know, I'm a huge proponent for vigorous and intense exercise, but the flip side to that coin is that to be able to sustain that level of exercise and movement for a lifetime, one must take their downtime seriously.

The body doesn't gain strength during a workout, yet afterwards when it's healing itself from the numerous sprints, squats, or presses you may do in a 45 minute time frame. If you never truly give yourself that kind of down time to unwind both the mental and physical stress you endure during work and exercise, you wlll soon deteriorate to the point of exhaustion. 

Look at it this way, even the fittest athletes in the world have official down time or off season, where they will admit that they're not in top physical condition. So why would you think that us non professional athletes don't deserve the same thing?

My clients know this because I say it to them in some form or fashion every week at the training studio: Take your exercise serious, and your down time just as serious. It's one of my keys to an active, vigorous lifestyle for years to come.

Below are some photos from last weekend's down time....Enjoy!

Bill Meyer

Send your fitness questions to Bill at bill@meyer-fitness.com!

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Having Fun at the Color Me Rad!

Last weekend my wife and I took part in the Color Me Rad 5k Fun Run in Virginia Beach. Like 7,000 other people that day, we left with more than just smiles on our faces as you'll see below. 

So there are two things I want you the reader to take with you today from this blog post, the words "support" and "fun". 

My wife and I both work countless hours at our jobs that we love, and thus when we have time together, we make that time as quality as possible. We decided to walk the entire 5k (out of our character, especially hers) due to Lauren being 5 and a half months pregnant and a little uncomfortable that morning, which then allowed us to just simply take a long walk together. We decided not to walk or run with anyone else we knew at the race so that we could talk and focus on each other for a while. If you know me, you know that I'm not a runner whatsoever, however, I choose to support my wife in her passion of running, and thus show appreciation towards her, which indirectly comes back full circle to me. 

Aside from the paint and the overall mess that was created on Sunday, the most impressive thing was that the Color Me Rad race seemed like the "anti-running race". There were no timing chips, corrals, mile markers, or any other of the typical things you see at a race. From time to time, we were passed by a few runners who were taking the race a little too serious, barking at people to "Excuse Me!!! or "C'mon, let's go here people!", as if they were prepping for the upcoming London Summer Olympics. The experiences that CMR tried, and succeeded to get across to its participants, was one of "have fun with exercise". 

There is a place and time for running paces, GPS watches, and $125 shoes, and I for one participate in a sport that involves some, if not, all of those things, however, what we don't see enough of is the FUN aspect coming out in a large community event. My wife and I are doing our part at Meyer Fitness, with the Fitness Playground  that we have Monday - Friday at 5:30pm, however, the empowering thought to take with that concept of exercise is to take a look at your own routine or program or gym, and ask yourself how much fun you're having doing what you're doing. 

You may surprise yourself.

Changing Lives Everyday,

Bill Meyer

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Getting Past The Mental Block

One day a client of mine, Jennifer,  accomplished a task in the gym she never thought she could, and when she left the gym that day, I handed her that note, which now rests on a mirror at home which motivates her each and every day. That note says, "You Did It, It Was Great, It Feels Good." According to her, she reads it every day in passing to help her stay motivated, maintain self belief, and keep her mood in tact. 

This week we're taking a quick look at an obstacle that could be holding you back from changing your life through a fitness program. No matter the size or depth of the obstacle, everything can be overcome with the right mix of ingredients. I've spoken in the recent past about some of these ingredients, but maybe we need to look closer at what one of those obstacles may be.

The Mental Block    

I imagine there are some of you out there that struggle with the perception of health and fitness. You may feel like attaining the "magazine cover" body is completely out of reach, thinking people on magazine covers that walk runways and such only exist in fairytale. To be honest, usually a few changes in your daily food and beverage intake can change your shape in a matter of weeks. Others notice change by shaking up their fitness routine and involving a little more vigor or consistency to get the job done. 

Some of us have deeper issues than just nutrition and a consistent workout program. I have clients who legitimately feel like they are "undeserving" of the body they've always wanted, or even more cruel, the confidence of self esteem that's never been allowed into their own minds. Imagine having someone inside of your head telling you that you're not good enough, or even simply questioning your every move that could be out of the norm. This exists in reality more often than we think it does, but it can be solved. 

I've had great results of people transforming their bodies AND minds; people that once hid under a hat and sunglasses in public, that now hold their head up high and say "Why NOT me?".

Here are a few tips to help you regain the mental strength it takes to truly change your body:

1. Set Yourself Up For Success! - make sure you get involved with a program that allows for beginners to take their time and not be overwhelmed by the new exercises flying at you each week. Nothing is worse than the feeling of not being able to accomplish something from the get-go. If your program asks of you a task that is completely impossible, it's most certainly not the right one to help you find success. 

2. Use Your Words! - as difficult as it may seem, walk in that door and tell your coach what your weaknesses are. You can start with some simple, superfiscial ones, but the sooner you allow yourself and others to get to the root of the problem, the faster and more efficiently you can work on it.

3. Hide and Seek - leave yourself short notes of affirmation in your purse, medicine cabinet, dog food storage bin, and anywhere else you may go to each day. Read it, and leave it there for another time. Say the words out loud and see how they make you feel. 

4. Mantra! Mantra! Mantra!  - get yourself a slogan. This is the reason why businesses create catchy jingles and slogans in their commercials; they stick with you and change the way you feel. If you feel the blues kicking in, repeat your slogan outloud a few times and put a smile on your face!

Changing Lives Everyday,

Bill Meyer

Have an exercise question for Bill? Email him at bill@meyer-fitness.com today!

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Video of a New Game at Meyer Fitness!

Change up your tradititional cardio routine to Fitness Bowling! Gather a few friends up with anything resembling bowling pins and a tossable object and get to burning calories the fun way! 

Changing Lives Everyday,

Bill Meyer

Does this game look fun? Stop by the gym at 5:30pm Monday through Friday to get a taste of The Fitness Playground at Meyer Fitness!

COMMENTS ADVISORY: Users are solely responsible for opinions they post here; comments do not reflect the views of The Virginian-Pilot or its websites. Users must follow agreed-upon rules: Be civil, be clean, be on topic; don't attack private individuals, other users or classes of people. Read the full rules here.
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Video of a New Game at Meyer Fitness!

Change up your tradititional cardio routine to Fitness Bowling! Gather a few friends up with anything resembling bowling pins and a tossable object and get to burning calories the fun way! 

Changing Lives Everyday,

Bill Meyer

Does this game look fun? Stop by the gym at 5:30pm Monday through Friday to get a taste of The Fitness Playground at Meyer Fitness!

COMMENTS ADVISORY: Users are solely responsible for opinions they post here; comments do not reflect the views of The Virginian-Pilot or its websites. Users must follow agreed-upon rules: Be civil, be clean, be on topic; don't attack private individuals, other users or classes of people. Read the full rules here.
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Best Compliment of the Week

 It's Friday, and what do you know? It's another great weather day here in Hampton Roads. After finishing my work for the day, I took an hour out of the day to get my own training session in which included quick sprints around the block. 

After I completed the workout, I went next door to my favorite cafe in Norfolk, Cafe Stella, to get some ice in my water and say "hi" to some friends. 

One of the baristas, Ian, who I have spoken to at length about exercise, weight loss, weight lifting, etc; looks at me and simply says:

"You know, your workouts are the only ones I see that actually look fun. I'll have to give it a shot sometime." 

After a great week of training and my 33rd birthday, I'll have to say I'm ending this week on an even higher note.

Changing Lives Everyday,

Bill Meyer

Want to see a little taste of what Ian was talking about? Take a look here!

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My Take On Pain During Exercise

I have a client who has been complaining of knee pain as of late, so naturally we've been trying to nail down the cause of this pain, and then slowly and safely solve the problem itself. Now, I'm not a licensed medical practicioner, however, I've spent many many years around some of the brightest minds in physical therapy and training (along with several nights in a Holiday Inn), so I feel that I can at least help her move the right direction on this.

This begs the question: When is pain through exercise considered too much to tolerate?

Each and every day I have a client ask me the following question: "I've got something going on right around here, what do you think that could be?" That leads to them asking me if it would still be alright to train, run, swim, climb, lift, etc.

As the coach, they look to you for the golden answer, and usually what I say is taken very literally by my clients, so a firm opinion and solid foundation of education is required. Some people want to call the doctor right away, whereas others have to drag their bodies, limb by limb, up the stairs of their home before even thinking about making "the call".

Here's my take on "pain" in exercise.

Step 1 - Listen to your body, not your iPod - Having multiple distractions going on during your workout session can take you away from deciphering between a good burn of a muscle and the shreaking pain of a tear, strain, or sprain. I rarely listen to music when I train, for other reasons, but it helps me focus on the actual task at hand, with correct form, and still be able to feel what's really going on with my body. Give it a shot during your next training session.

Step 2 - How does it affect your daily life? - Does it hurt, throb, or travel to other regions of your body when you're NOT exercising? If it does, there's definitely a cause for pause. Throbbing of an area typically means there's an inflammation of some sort, whether muscle, tendon, or something else. Ice, compression, and rest of that area is usually your best medicine. Your body will tell you when it's ready to try it again. Travelling pain typically revolves around the nervous system. You may have an area of your nervous system that is impinged, or pinched, not letting that area work properly. This will send pain elsewhere as compensation occurs in the body subconsciously. Same treatment applies here, but definitely a call to a sports medicine doctor would be smart too.

Step 3 - Remember, it's not easy - To change your body, it's going to take some blood, sweat, and tears. It's just simply up to you (or in my client's case: Me)  to know when to push, when to digress, and when to maintain. If it was easy, everybody would be on the cover of Men's Health. Expect pain in your program. If you expect it, then you can react to it better with proper mental and physical planning.

Changing Lives Everyday,

Bill Meyer

Bill Meyer is considered the best personal trainer and strength coach in the Hampton Roads area. Follow him on Facebook at "Meyer Fitness" or contact him at bill@meyer-fitness.com for questions about your training program!

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3 Fun Ways To Exercise Outdoors Today!

Good Morning Hampton Roads!

I'm at the gym this wonderful Saturday morning about halfway through my training schedule with the door wide open and the sun and breeze making their way across the room, and as my morning Fitness Playground class was coming to an end, everyone was out on the sidewalk talking about how they were going to spend their Saturdays. If you're looking for some fun and free ways to exercise whether alone or with your family, here's a few ideas:

1. Playground Obstacle Course - You know those big, elaborate, colorful playground sets around your neighborhood? Create a start and finish line that utilized the playground set throughout, and see how fast you can make your way through the course. Be creative with the slide, the monkey bars, and any other ladders you can climb up or down; and watch how fast your heart rate climbs! Got family with you? Do the course relay style for 10 minutes in a row. Make sure to cheer each other on!

2. Frisbee with a ball - Like throwing the frisbee but not very accurate? Use a soccer ball instead. Get about 30 feet away from your partner and throw the ball with two hands (like swinging a baseball bat), only allowing one bounce before the other person catches it. Too easy? Continue to add distance between you and your partner.

3. Piggy Back Rides - A very simple and fun way to get your heartrate up and your entire body stronger! Take a lap around your block with your friend or family member giving the other one a piggy back ride until you just can't go any further. When you're too tired to continue, stop and change places. By the time you get back to your house, you'll both be laughing, sweating, and pretty tired!

Other ideas? Write them below for others to see, or just head outside right this moment to give one of these a try!

Changing Lives Everyday,

Bill Meyer

Wanna try these games but no one to play with? Bill offers the Fitness Playground 6 days a week at Meyer Fitness! Email him at bill@meyer-fitness.com for more info!

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How Do You Stick With Your Exercise Program?

Happy Thursday to you all. As you very well know, when selecting an exercise routine or lifestyle, there are numerous options for you to select from in the health and fitness world. This country and it's entrepreneurial ways affords you many choices from real-life gyms to join, dvd's to follow along with, parks in the neighborhood to play at, and many more.

I have noticed recently that I've been having more conversations with people about how many programs they've tried and how this or that didn't work for them, etc etc.

It boils down to them always saying, "I just haven't found the right thing for me yet."

I agree with the statement usually, however, my reasoning is beginning to change.

I speak a lot about something called the "customer journey" at my gym. From the first time someone walks in to check it out, to the moment they decide to sign up, and eventually to the point where they're starting to bring in friends to join them. I refer to this as the "customer journey" of an individual.

I feel that any program could be right for anyone out there, if only the program itself found a way to help create a higher retention rate. In simple words: give the customer too many positive reasons for them to resist coming back. 

Take a look at your fitness routine and ask yourself, "What are some of the ways YOU feel your customer journey could be better?"

Examples could be having someone remember your name, asking appropriate questions about your personal life, receiving a high five for doing a simple task that seemed impossible, etc.

Let's start a discussion below in the Comments section.

Changing Lives Everyday,

Bill Meyer

Follow Hampton Roads' Fitness Expert Bill Meyer on Facebook by searching for "Meyer Fitness" and/or email questions or comments to bill@meyer-fitness.com.

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Fitness Field Trip!

Last night at Town Point Park, Meyer Fitness' family had a successful night full of play, movement, laughter, and interaction, all in the good nature of fun.

Jesse Scaccia (website) organized a Playful Protest against the City of Norfolk to allow TPP to be used by citizens looking for a spacious, beautiful park to play, relax, and enjoy other activities at. I would have to say that last night was a huge success, thanks to all of the people that came out.

The art of play is good for us all. it takes us back to our days as kids riding bikes through the neighborhood, creating games with rocks, sticks, and other objects in the backyard, and using our imagination to create an environment that excited us! Now, ask yourself, when is the last time you did that in a workout session?

Play gets people working together respectfully, utilizing skills of social interaction, teamwork, and spatial awareness, just to name a few. By working together through interaction, we are forced to use parts of our brains and bodies that are traditional dorment during bouts on the treadmill, or during a 1-mile swim in a lap pool. It brings out improved abilities of communication, camaraderie, and positive reinforcement. Last night alone, I can't count the number of times someone high-fived a teammate or told someone "Great pass Lisa!". Those things make people feel good, plain and simple.

For me, most importantly, play brings out a positive emotion inside of us all. Among the high-fives, great passes, creative teamwork, and sweat-filled tshirts; there were human beings being active with a SMILE on their face. Walk down the row of people on the cardio equipment at your local gym and take note of how many smiles you see. I dare you. Smiling and laughter bring about a child-like reaction to daily life, let alone the positive endorphins that are released and circulated through the body as well. Enjoying something in it's simplest form causes retention. In exercise, I think we can all agree that this country needs to improve its retention rates instead of its dropout rate.

We don't need another "8 minute Abs" Class or yet another fancy treadmill; we need to involve ourselves in a form of activity that causes positive emotions of happiness, confidence, and camaraderie. I was happy again last night to be able to help offer that to my family members at Meyer Fitness.

For more info on Jesse's Playful Protest last night at TPP, follow the link here: http://www.wvec.com/my-city/norfolk/Playful-protest-held-at-Norfolk-park-145986515.html

Special thanks to Channel 13 News for coming out and reporting on the positive side of news in Norfolk!

Changing Lives Everyday,

Bill Meyer

Bill Meyer is considered the best personal trainer and strength coach in Norfolk, Virginia. For questions and comments, please email at bill@meyer-fitness.com

COMMENTS ADVISORY: Users are solely responsible for opinions they post here; comments do not reflect the views of The Virginian-Pilot or its websites. Users must follow agreed-upon rules: Be civil, be clean, be on topic; don't attack private individuals, other users or classes of people. Read the full rules here.
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