When Exercise Adds Pounds

It is common knowledge that exercise burns calories and helps you to shed extra pounds.

Armed with this knowledge, many people think that losing weight should be easy with enough exercise. You may take this as bad news, but the truth is that for those who aren’t used to exercising and are out of shape, beginning an exercise program may actually lead to weight gain.

This fact, however, shouldn’t stop you from exercising, as you’ll eventually turn the weight corner and start losing.

What is it about exercise that may cause some people to gain instead of lose weight?

Watch my Video above to find out.

How To Visualize Your Dream Body

How many times have you wondered, “Man, I’m busting my tail…I just want to get to my goal!” What if you could visualize that you were already at your goal weight? What if you could “see” what your image looked like and believed that you were there already? How would that affect what you eat, how you dress and your confidence level?

I’m here to tell you that this can be done. Studies have shown that visualizing where you want to be can have a very positive effect on reaching your workout goals, eating healthful all the time and maximizing your overall confidence level and self-esteem. Professional athletes and their coaches do this all the time. The coaches outline where or how a player should execute a certain move or play. Once the athlete “sees” this direction, they actually put the motions and the outcome in their mind, which helps them to be successful. They can visualize the success of the play, the block, the hit and more. Using this technique over and over leads to more accuracy, self-confidence and overall success.

In this video, I’m going to share 7 tips for visualizing your fitness and weight loss success now. As you know, getting healthy and in shape is a constant journey. But, using these tips to visualize your success, you’ll get there much faster and see greater results like many of my boot campers have here at Fast Fitness.

Have you used this technique before? If so, I’d love to hear about it. Just let me know in the comments below.

Should You Exercise While Pregnant?

Should You Exercise While Pregnant?

Exercise while pregnant??

The question is, should you exercise while pregnant? Is it safe and if so, what type of exercise is best?

Of course, it’s a good idea to be cautious when you have another life growing inside you. That’s a mother’s instinct. The first thing you need to ask yourself is, “Have I been active before the pregnancy?” If the answer is No, then you don’t want to start into a full blown 6-day-a-week training program the minute you find out you’re pregnant. Your objectives and fitness goals should not be focused on weight loss or inches. Instead, you can focus on general health, mobility, and quality nutrition for yourself and the new child.

If you have been exercising with intensity up to becoming pregnant, it’s okay to keep that exercise intensity for the majority of your pregnancy. I would also recommend talking with your doctor about your activity level just so he/she is aware. Your goals will also change and you will need to consume a few hundred calories more each day to provide enough nutrients for the both of you.

We have had a successful history with expecting moms continuing with their boot camp sessions up to 6 or 7 months along. Once things become difficult with the extra frontal weight (6-9 months), you should begin to modify the type of exercises.


That’s exactly what we’ve done with nearly a dozen moms at boot camp. My client, Ashley, is going through the early stages now. It’s normal at the beginning to experience nausea for a week or two. Once it goes away you can participate fully for several months without changing anything.

When the body starts to show, it’s a good measure to reduce or eliminate the amount of abdominal work and lying directly on the belly. The calorie intake should also increase gradually as the baby grows.

I encourage Moms to continue eating healthy foods as they did before. After all, everyone wants a healthy baby. It’s far easier to shed the extra pounds off in the future if you take care of yourself during the 9 months of pregnancy.

If you have any questions regarding working out while pregnant or if our program is right for you before starting your family or having another child, let’s chat!

Happy Belated Mothers Day to all of you wonderful Moms out there!

Sweet Tooth Sabotage

Sugars are very addictive and harmful to your body. We want you to have a better concept of what happens when you eat too much. This way you’ll know why it’s important to make better choices. After watching the video and learning new things to eat, please comment below and let us know how you’re doing. Don’t forget, once you stop eating sugar, you will also stop craving it!

Eating Out Guide

As warmer weather arrives, it’s tempting to want to go out to your favorite restaurant, kick back, order something because you “haven’t had it in awhile”. grab a few higher caloric, carb-filled beverages and go about your business. The problem with this is the regret (and the upset stomach) that you may have later.

To help you enjoy those moments out and make healthier food choices that you won’t regret, I’ve put together this video with tips on what to order and what to avoid.

5 Foods to Give Your More Energy

5 Foods to Give Your More Energy

Avoid the Afternoon Slump with these 5 Foods to Give Your More Energy

Ever have one of those days where you just can’t seem to muster up enough oomph to get through your afternoon? All you need is just a little energy! We’ve decided to put together some great snacking options that will give you an energy boost to help you bust through that afternoon slump.

Dark, Leafy Veggies: Anyone with low levels of iron in their diet will end up having low energy levels throughout their day. This lack of iron actually affects the amount of oxygen-rich blood your body will receive and distribute. The solution? Start including veggies such as spinach and kale that are low in calories but high in iron; the perfect solution for anyone wanting a more energy naturally.

Quinoa: This “superfood” is high in nutrition and will definitely help you increase energy levels. Much like the dark, leafy veggies listed above, quinoa contains essential amounts of iron anyone that helps move the oxygen through your system. It even contains vitamin B2 and magnesium that provide even help your body with energy production and boosting metabolism.

Beans: Although they should be used sparingly, beans contain a great blend of carbs and protein for an energy boost. It’s also worth noting that an amino acid in beans, tryptophan, has been shown to improve your mood and help with feelings of depression.

Salmon: Salmon has always been a source of omega-3 fatty acids which is a huge benefit for reducing inflammation, controlling weight gain and fighting cancer cell growth. In addition, eating salmon two to three days a week can increase energy levels and even lift your mood in the same way beans do.

Dark Chocolate: Cut out that venti mocha from your diet and have a piece of dark chocolate instead! Not only does dark chocolate give you serotonin, a mood elevator, but it contains magnesium for energy production. However, be careful not to over indulge. Find dark chocolate with high cocoa content (over 70%) and keep your portions to about 1 oz. a day.

Of course, if you’d like more nutrition tips, view other articles in our blog or come in and speak with our fitness expert Chad Skinner, owner of Fast Fitness Boot Camp, group and personal trainer. We’re ready to get you on the right track to good health and back in that body that you’ve always wanted.

5 Fitness Myths Debunked

5 Fitness Myths Debunked

Work out at Fast Fitness Boot Camp, Edwardsville, IL

Myth #1: Doing abdominal workouts will get you that six-pack.
As any fitness buff should know, doing these exercises alone cannot get the results you want. The science of it all is that there is body fat that covers your abdominal muscles, so to get that six-pack you need to lose the fat! To do this, vary your workout with cardio and weightlifting exercises and it will help burn not only the fat in your stomach, but also your body in general. Here at Fast Fitness, this technique is one that we pride ourselves on. We varying our target areas and routines every day to help your body shape into that dream vision you have in mind.

Myth #2: Drinking lots of water helps you lose weight.
This myth it has a lot of truth in it, but with some caution. On the positive side, researchers have found that drinking two to three glasses of water before eating can lead to someone losing weight faster than those that do not do this. Even one glass of water before a meal has led to eating as much as 75 fewer calories in a meal. Now for the strange part, it is possible to drink too much water. The over consumption of water can result in hyponatremia. This is a condition where the sodium levels in your blood are too low. No need to worry though, this is an EXTREMELY rare condition.

Myth #3: Stretching before a workout will make you more flexible.
This train of thought is common for the mass majority. In fact, stretching before a workout doesn’t actually increase your range of motion. The CDC has reported that people who stretched before a workout were no more flexible than those that did not stretch. Here at Fast Fitness, we typically do a warm-up exercise instead of a stretch because it loosens the muscles for flexibility more than a simple toe-touch.

Myth #4: Weightlifting makes you bulky.
This is a common concern for the lovely ladies that attend classes here. They believe that lifting the weights will result in them looking too “huge,” like a bodybuilder. The thing to remember is that muscle actually takes up less space than fat does. So, using those weights will actually cause any measurements to shrink! These new muscles will also keep the fat off a lot longer.

Myth #5: Working out means you can eat whatever you want.
This is a HUGE no-no! Not following the proper diet program paired with your workouts can ruin any work you have done in the gym. This why our nutrition talk here is so important to reach your goals and is offered in the first place. As well, Fast Fitness provides the opportunity for clients to attain perfectly proportioned and nutritional meals that are quick and easy to prepare and taste great!

With this new outlook on your view of fitness, take this knowledge to start that new journey and make a better you.

If you aren’t here now, you should be. Get started now or share this blog with a friend to help them start their journey to a healthier lifestyle!


Chad’s Favorite Things

Today, I thought I’d let you learn a little bit more about me. I sat down with my intern and answered his questions about me. Maybe some of these will surprise you, maybe some won’t and maybe some are ones you can agree with as well. Let me know some of your favorite things at the end of this blog!

  1. Favorite Fitness AppMy Fitness Pal “Easy to use. Popular. Free!”
  2. Favorite Running Shoe – Bold Colored Shoes! Everyone typically notices my wide range of colors I wear to sessions. Brands I use are all over the place.
  3. Favorite Protein Powder – Isagenix Chocolate Flavor “Delicious! Best Shake Available”
  4. Favorite Pre-Workout Food – Snacking is essential for me since my workout times are always different. Fruit or shakes are best solution for me.
  5. Favorite Post-Workout Food – Water actually. Like to re-hydrate more than anything. If I need something solid to eat, I go for fruit.
  6. Favorite Exercise Tool – Foam Roller. Works out so many different injuries with less time and cost on you. Relief instantly for any problem.
  7. Favorite Core Workout – My 180 Trainer DVD that is given out for FREE on my website. (Just send me your email and I’ll give you instant access!
  8. Favorite Cardio Workout – Any type of bike riding is my choice.
  9. Favorite Strength Workout25 & Younger Workout that can be seen on our YouTube or Facebook pages.
  10. Favorite “Cheat Food” – Anything chocolate! Nothing beats it.
  11. Favorite Alcoholic Beverage – Budweiser Products are my guilty pleasure.
  12. Favorite Fitness Brand – Nike Dry Fit. They are lightweight and comfortable during any workout.
  13. Favorite Blender/Mixer – The Bullets are an easy way to take a shake/smoothie with me on the go and make smaller, personal proportions for my needs.
  14. Favorite Vacation Exercise – Run on the beach and swim in the ocean. Nothing is better than taking in that ocean breeze.
  15. Favorite Milk Type – Original Almond Milk. Way better for your health and fitness goals. Plus, taste great.
  16. Favorite Snack Food – Quest Bars. These protein bars have the best ingredients in them without all the fillers that counter your fitness goals.