How Can I Combat Seasonal Depression?

As we inch closer to the end of the year, a few important changes are happening, starting with the end of daylight savings. Everyone (including myself) may have enjoyed the extra hour of sleep this past weekend, but the end of daylight savings can also bring about some sadness. Seasonal affective disorder, also known as seasonal depression, can unfortunately affect anyone and is often triggered once the days become shorter. The cause for seasonal depression is unknown but is thought to be tied to hormonal imbalances.

I am assuming you’re ready for me to get to the point…fortunately there are several ways to combat those feelings of sadness which include establishing healthy sleep and eating habits, stress management, and exercising regularly. I wish I had the cure all for managing stress and sleep but unfortunately my magic pill is still in the testing phase :) But Live Fit can help you develop healthy eating habits and an appropriate workout routine for your goals, time, and budget. As unappealing as a workout can sound during these cooler and darker winter months Live Fit has 11 certified personal trainers ready to provide you a fun and challenging workout.

Whether you are looking to establish a workout routine at the gym or need assistance setting up a plan you can complete at home our trainers will provide you with all the tools necessary to succeed!

Below are a few of our favorite At Home workout tools:

Workout Bands

Foam Roller

TRX Suspension Trainer

Medium Weighted Kettlebell

Yoga Mat

As always Live Fit is here to help! We all go through periods where we struggle more than others and Live Fit always wants to be a resource to help you make it through those periods. Call or stop by today!

Try Pilates Reformer at Live Fit

Have you tried Pilates Reformer at Live Fit? We are so thankful to be able to provide multiple different services including strength training, Pilates, mitt boxing and much more! Check out the benefits of Pilates and decide if it would be a good addition to your workout plan.

Pilates Reformer at Live Fit

Benefits of Pilates Reformer

• Increase muscle tone, Pilates exercises build long and lean muscles.

• Increase your flexibility which will help eliminate muscle and joint pain.

• Increase core strength which will improve your balance which helps prevent falls.

• Increase your posture which will prevent muscle imbalances and therefore eliminate pain.

To learn more about Pilates stop by today or call Chris for a FREE CONSULTATION!

Post-Workout Recovery

You just killed your workout…now what? Post-workout recovery is almost as important as the workout it’s self. Proper recovery ensures the muscles your just tore during your workout are repaired quickly to ensure maximum muscle gain post workout.

Add some if not all of these habits to your routine after exercising to recover quickly and efficiently.

• Proper cool down and stretching, this should include myofascial release! If you need assistance a Recovery Session from a certified Live Fit trainer could be just what you need.

• Consume protein and complex carbohydrates to ensure your body has the appropriate nutrients to build muscle post workout.

• Rehydrate, you should be consuming half your body weight in ounces plus 16 additional ounces for every hour of vigorous activity.

• Allow appropriate time for rest and recovery after your workout. Rest days and proper sleeping habits are extremely important ensure you reach your health and wellness goals.

As always please reach out if you have any additional questions about speeding up your recovery after your workout.

Try Something New At Live Fit!

Are you getting sick of your workout routine…why not change it up! Just like your mind can get bored with a certain type of exercise, your body can too.

Why not add suspension training to your strength workouts, include Pilates reformer to lengthen and tone your muscles, or try a different type of cardio!

Live Fit has a variety of trainers with multiple different disciplines which allows them to keep your mind and body guessing so you never get bored. If you would like to try something new like Mitt Boxing, Pilates, or Agility Training with one of our personal trainers contact us today!

TRX Suspension Training with a Certified Personal Trainer

You can do this! First day of School 2020

Welp, here we are again….questioning how we are still trying to navigate uncharted waters because of Covid-19. 2020 has sure been a doozy, Live Fit wants to wish everyone good luck as the school year begins.

For all of our young clients, we are so proud of you and impressed by your resilience. We know you are going to crush all your goals for this year even though your school day might look a little different.

Moms/Dads/Grandmas/Grandpas/Care givers (who ever is assisting with virtual school!) know you’re not the only one feeling crazy and frazzled! Your ability to stay calm in front of the kids is not overlooked! We all know you are doing your absolute best to roll with the punches.

Teachers and school district employees. Your ability to adapt and overcome everything that has been thrown at you for the start of the 2020 school year is unbelievable. You all are the true hero’s!

Live Fit is here for each and everyone of you; however we can be of assistance let us know! Whether you need to vent verbally, beat up a punching bag, or just sit in silence please allow us to help!

How are they in 1st and 2nd grade?! They are getting way too big way too fast!

How We Are Still Staying Safe During Covid-19

Never would I have imagined on September 1st we would still be discussing protocols for Covid-19! Live Fit has continued to practice Covid safe protocols with the hopes of keeping our clients safe and healthy. The protocols we established in May are still in place, but we are continuing to make updates as needed.

Covid-19 Protocols:

• Trainers Wear Masks: In order to keep our clients safe each trainer is wearing a mask while training.

• Practicing Social Distancing: We are continuing to practice social distancing between trainers and clients.

• Additional Cleaning Services: Not only is our professional service cleaning more often but our personal trainers are ensuring equipment is cleaned between each client.

• Limit Equipment Sharing: In order to keep equipment clean we are limiting sharing of equipment between clients.

• Limit Number of Members: We are thankful for the separate spaces we are able to train. We are keeping our members distances between each side of the gym.

• Distancing Equipment: To allow for proper social distancing we have spaced out equipment, including cardio equipment.

Live Fit will continue to make changes to our protocols to ensure our clients can continue their health and fitness journey while staying safe! If you have any questions about our protocols or would like to set up an appointment to see the gym space please reach out to Chris today!

Weight Loss Plateau's and How to Get Over Them!

Let’s chat about weight loss plateau’s….don’t worry we have all been there! Unfortunately our weight can be steadily coming off for a few months and then one day it just stops. As frustrating as this can be it is not technically a bad thing; plateau’s are necessary for our bodies to get use to the new “normal.” If the plateau continues for 3-4 weeks that’s when we need to start thinking about making some changes in our routine.

Check out the list below for some ideas to get over your weight loss plateau!

• Consider adding strength to your workout routine. Increased muscle will naturally improve your metabolism.

• Ensure you are consuming a well balance diet. Your body can begin holding onto extra weight if you are not receiving the correct nutrients from your diet. Make sure you are consuming protein, carbohydrates, and healthy fats.

• Increase your water intake! Dehydration wrecks havoc on our bodies. A simple rule of thumb for the amount of water we each need is half our body weight in ounces and an additional 16oz of water for every hour of strenuous activity (gardening, working out, etc.)

• Evaluate your sleeping habits. Our bodies need adequate sleep to function properly and unfortunately many of us have horrible sleeping habits!

Remember your weight loss journey will never be perfect! Be proud that you are making changes big or small and try not to get discouraged! As always our personal trainers at Live Fit are always here to help! Reach out to Chris via phone or email if you have any additional questions.

How Exercise Will Benefit You as You Age

Let’s be honest growing older is not for the faint of heart! With that being said we are thankful that exercising can help us age a little bit more gracefully. Check out the list below to see how exercise will help you age gracefully!

Benefits of Exercise As You Age:

Improved Endurance: Exercise (including cardio and strength) increases our cardiovascular strength. Increasing our cardiovascular strength will make every day tasks like gardening, walking up a flight of stairs, or household chores feel much similar.

Improved Bone Health: Weight training exercises reduce the risk of osteoporosis and osteopenia. When bones are put under extra stress from weight bearing exercises our body reacts by building more bone mass which prevents bone injuries.

Improved Balanced: Unfortunately balancing becomes more difficult as we age. Exercising improves core and stability muscle strength and flexibility. The benefit to balance training is you will be able to react and fall more gracefully preventing injuries.

Improved Flexibility and Range of Motion: Full range of motion in our joints is necessary to limit joint pain and injuries. Strength training, stretching, and myofascial release are all necessary to obtain full range of motion in our joints. Your personal trainer will help create an exercise routine that includes all of the necessary steps to ensure joint health.

Improved Sleep: Sleep is extremely important as we age and thankfully regular exercise helps promote healthy sleep habits. Exercise is known to help you fall asleep quicker and reach a deep sleep faster which will help you wake up well rested.

Improved Mood: While exercising your body releases natural chemicals including endorphins which create a sense of happiness to spread throughout your body. Exercise is also known to reduce depression.

There are many more ways exercising can benefit you as you age but we are aware starting an exercise routine can be intimidating. Allow a personal trainer at Live Fit to create a workout routine that includes strength training, cardio, and stretching. To learn more about personal training and how it could benefit your life call Chris today!

Exclusive All Access Membership

Oh man, do we have something exciting to announce! Live Fit has began preparations to offer an All Access Membership to our amazing current and former clients.  We began preparations at the beginning of 2020 and well; we all know nothing has gone to plan this year!  Unfortunately our plans were held up during the Covid-19 shutdown but thankfully with city offices reopening and accepting permits and our equipment supplier restocking we are hoping to go full steam ahead for the rest of 2020.  

Our goal is to provide our clients and their families access to a gym membership that still provides the family atmosphere Live Fit has created over the last 9 years.  We are still being extremely aware of Covid-19 protocols; that being said we want to begin marketing our gym membership to current and former clients and their families/friends.  We are always thankful for the size of our gym and the open air feel but during times like this we are even more thankful!! 

The All Access Membership will give members access to the north portion of our 151st Street location which includes 8,000 sqft of fitness training space. We will begin construction as soon as possible (darn COVID-19 holding us up) which will include separating our private studio (south side) from the gym membership side, additional bathrooms and showers, additional strength and cardio equipment, and eventually Infrared Saunas will all be added to the space.

Live Fit is always looking for additional ways to serve our amazing clients and we are excited about this next step.  

Live Fit hopes to provide everything each of our clients need to reach their health and fitness goals. This could include personal training in our private 3,000 sqft facility, a gym membership in our 8,000 sqft area with state of the art equipment, or a combination of both!

Membership Benefits: 

• Free Personal Training session with a customized workout plan to help you reach your goals

• State of the art equipment including cardio, strength, and sports equipment

• Continued motivation and support from the Live Fit personal training team

• Hours: 5:00 a.m. - 9:00 p.m.

• Open 7 Days a Week

$49-$59/month - NO CONTRACTS

Youth Personal Training During Covid-19

When I look back over the last few months and try to think about what has kept me sane I immediately think of my family and the countless phone calls and the second thing I think of is the gym and exercise. Exercise has been a constant in my life since I was young and played sports regularly and that then turned into my love for exercise. I began thinking about all the kids/young adults that have not been able to play their typical sports, run around with their friends, or attend their typical summer camps; if that was me I would most certainly go crazy!

Live Fit is proud to offer private personal training and partner personal training to every age group and athletic ability. Currently we have multiple senior athletes that are hoping to attend college on an athletic scholarship continue their training with our amazing personal trainers to ensure they are prepared if sports happen this school year. We also have multiple kids that come into Live Fit to expend the extra energy they have stored up since camps and sports are currently on hold. We also have some amazing young adults that are trying to get a better understanding of living a healthy lifestyle through a combination of physical activity and nutrition.

All of our younger athletes are improving their health, building confidence, and working their butts off this summer! If you’re interested in learning more about our youth personal training programs please contact us today!

Inlanta Mortgage Special Offer

We talk about it all the time but we are truly so thankful for all of the clients we have at Live Fit! We are thankful for their knowledge in so many different areas of life; I think every trainer can all say we have reached out to different clients to pick their brain about different things at different times! We were extremely thankful when one of our awesome clients wanted to offer a discount to any Live Fit clients. Check out the flyer below for more information!

Kansas City Mag’s Personal Trainer of the year!

Live Fit is extremely excited to announce Kathy B. as Kansas City Magazine’s PERSONAL TRAINER of the YEAR!!

To be honest this is not a surprise to any of the trainers and or clients at Live Fit! Kathy is dedicated to the health and well being of every single person that walks through the door at Live Fit.

As I am sitting her trying to describe what makes Kathy the best personal trainer I am overwhelmed with reasons. The way she will go above and beyond for each and every client she has ever had, the way she makes every trainer around her better, her positive light and attitude during difficult times…I could literally go on forever!!

Live Fit is extremely thankful Kathy has chosen us as her home! Check out her bio on Our Trainers page to learn more about Kathy’s personal training journey.

Hey July is that you?

Can you believe we are already half way through 2020? On one hand it feels like it has been dragging on forever but on the other I feel like it is still April and I am stuck inside my house!

I don’t think many of us can say that 2020 has been our year, but something Live Fit has solidified is all of our clients are amazing! We want to thank each and every client for standing by us during this crazy year.

We will continue to try to roll with the punches but remember we are only at half time! Take a play from Patrick Mahomes and see if we can catch 2020 off guard and make the biggest comeback ever!

We are going to take some time to reflect on what we have learned during the last six months and strive to make the next six months amazing for each of our clients. Check back in the next few weeks for a HUGE announcement!

Pro's and Con's of Virtual Training

I don’t think Live Fit ever imagined a day when all of their training sessions would be performed via Zoom or FaceTime! Covid-19 has forced us to change our business plan from majority face to face training to Zoom training during the Stay at Home order in Johnson County. Since the Stay at Home order has been lifted we have found that several of our clients still want to continue Virtually Training; so today I wanted to chat about the pro’s and con’s of Virtual Training.

Pro’s of Virtual Training:

• Can be performed anywhere! Business trips are no longer an excuse.

• Limit’s the time needed to get in your training session. (no drive time)

• Customized Workout from the comfort of your home.

• Continued support and technique guidance via video chat.

• And let’s be honest, the most important one….you can workout in your pajamas!

Con’s of Virtual Training:

• No hand’s on correction.

• Limited access to equipment.

• Prevents ability for stretching assistance and massage.

I am thankful we have discovered how well Virtual Personal Training can be performed during the Stay at Home order. I do not think it is for everyone but I think it can be extremely beneficial for so many people! If there is a positive I can take away from Covid-19 is my comfort level of Virtually Training. I have so many business moms/dads, or busy professionals that are forced to skip workouts because they cannot make it into the gym. Virtual Personal Training has limited those issues!

Starter Story: Live Fit

Have you ever wonder how Live Fit was started? Well, it’s your lucky day! Chris was excited to share the story of Live Fit with Starter Story. Starter Story shares expert insight on how successful businesses are started around the world. Continue reading below to learn a bit more about the start of Live Fit

Who are you and what business did you start?

Hey everyone! I am Chris and in March 2011 I started Live Fit. Live Fit is a personal training company that was created to change the standards in the personal training industry. Early on I focused on building a company that is not only based on results, as most fitness companies are, but that is also focused very heavily on relationships. Relationships create trust, trust creates buy-in, and buy-in leads to the accountability and dedication it takes to get results.

What's your backstory and how did you come up with the idea?

I started Live Fit because I felt I was running out of options in the industry I loved so much. Personally, I felt the misses in the personal training industry and wanted to change that. Personal Training, as well as all types of fitness, can be very intimidating to most people. And honestly, the people that are most intimidated by fitness are often the people that need it the most. I set out to create a company that provided the same types of exercises, programming, and results as generally all fitness companies, but I wanted to make it a comfortable experience from the moment a potential client stepped through our doors.

All our processes, our studio layout, our team of trainers we have hired, and our entire mission are based on making clients feel comfortable, appreciated, and valued. We do things differently and over the past 10 years, I have seen other companies in our area follow our lead. Long gone are the days of slamming weights, extremely loud music, and uncomfortable gym environments. People want to go where they feel comfortable and respected.

We would not be where we are today without our amazing clients! Thank you to each and everyone of you!

Reopening Protocols at Live Fit

Covid-19….go away! So much has happened in our world over the last few months; first off, we would like to thank each and everyone of you for standing by us during this trying time. Live Fit is continuing to make changes as we focus on reopening while keeping our trainers and clients safe. Below are the new protocols that have been put into place for the foreseeable future; protocols will continue to update as new information is released.

Reopening Protocols:

• Clients will be asked to wash or sanitize their hands before and after their workout session.

• In an effort to keep our studio as clean as possible we are requesting you only bring the necessities into the gym. If you must bring additional items please be aware of others belongings and keep your distance.

• Trainers and clients are asked to thoroughly wipe down each piece of equipment after use. Please use additional attention while wiping down every part of your equipment.

• Masks and gloves are not required for clients but trainers will be wearing masks while training.

• Please respect social distancing protocols, trainers will limit hands on correction when possible.

• Trainers will limit the amount of equipment utilized in each session to prevent equipment sharing between clients.

• Live Fit will limit high touch areas in the gym. Please bring your own water bottle and towel until the threat of Covid-19 has been contained.

• We are asking both our clients and trainers to stay home if they feel ill or have a fever.

If we have learned one thing during this time is community is important! We are so thankful for our Live Fit community and hope to see you all in person very soon!

Don’t forget Virtual Training is still a great option for anyone that is immune compromised, feels uncomfortable entering the gym, or just prefers Virtual Training.

Importance of Emotional Health During "Stay at Home" Order

Welp…we are still (trying) to stay healthy at home. I am extremely thankful that our family is able to stay on track with our nutrition and fitness and I do not take that for granted! We know many people are understandably struggling with their new “normal” when it comes to health and fitness, please know that Live Fit is here to help you in anyway possible!

What has been more difficult to regulate in our household is our emotional health! We are trying to all be respectful of each other’s space and time but let’s be honest I am use to talking to people all day and this quarantine is making me crazy! I have found a few things have helped me mentally feel better. Check out the list below and let me know what you are doing to stay sane during this time!

Meditation: I have started using the Calm app, it’s only 5 minutes a day and I am trying really hard to make it part of my routine

Yoga: I am thankful to practice yoga with a few clients , and on the days I don’t I try to spend 15-20 minutes stretching on my own.

Routine/Schedule: I still wake up at the same time each morning, make my bed, and then start my day.

Exercise: I have found that spending time on my own workout is essential! The first few weeks I was only working out with my clients (which I love) but found that I wasn’t getting the “me time” I needed from my own workout!

Time Outside: I am so thankful the weather has been fairly nice, taking a daily walk gets us out of the house and helps us shake out our legs!

Taking a Break of the News: We have stopped watching the news on TV in our house. I check a few sources in the morning and then after that I try to avoid it at all cost.

Check in with Family/Zoom: We are so thankful for Zoom! Not only does it allow some sense of normalcy when it comes to training our clients but it allows us to see friends and family. The HouseParty app allows you to play games which is so much fun!

I hope a few of these suggestions can help you! Don’t forget Emotional health is just as important as physical health. We hope to see all of you soon! We miss you so much!

What to Use for an At Home Workout

We are two weeks into this “Stay at Home” order and man I miss the gym! We are working very hard to continue our workout routine with the equipment we have. Thankfully we have a quite a bit of equipment in our house but I know many of you have literally nothing! During our Virtual Personal Training sessions we have had to get creative in the equipment we can use! Check out the list below for a few house hold items that have come in handy!

• Dumbbell Options:

  • Soup Cans

  • Milk Jug

  • Your child or dog!

  • Your Body Weight (there are many exercises utilizing only your body weight!)

• Cardio Equipment:

  • Children’s Jump Rope

  • Stair Case

  • Chase your Children

  • Dish Towel as a Glider

• Stretching Options:

  • Dish Towel as a Yoga Strap

  • Countertop or Banister as a Bar

  • The Wall, put those feet up and just lay there!

How have you been getting your workout in? We would love to see pictures! Tag @LiveFitkc in your photos or your at home workouts. If you’re getting bored with your workout routine make sure to check out our Virtual Personal Training option. Bring your personal trainer home with you!

At Home Workouts with the kids!

Tomorrow marks one week since the Stay at Home Order was put in place! Can you believe it has only been one week, it seems like a lifetime. During a few of our virtual personal training sessions clients have talked about the struggle to get their workout in with the kids home all day or getting their kids moving instead of sitting in front of the T.V.

Today I wanted to talk about a few options for including your kids in your workout!

• Workout Videos: How about trying a dance workout video with the kids? There are so many great options on YouTube

• Scavenger Hunts: Try turning your family walk into a Scavenger Hunt, look for a certain type of flower, a black dog, or certain address numbers!

• Indoor Obstacle Course: Use painters tape to mark out an obstacle course inside your house. Make sure to add jumping jacks, push-ups, and squats!

• Family Workout Challenge: Challenge another family to a workout challenge. Maybe who can do the most push-ups, who can do 10 push-ups for the most consecutive days, there are so many options!

• Virtual Personal Training: Remember you can always allow your kids to tag along during your virtual personal training session! Your trainer would be happy to create a workout that would work for both you and your kids!

We hope everyone is staying safe and healthy during this uncertain time. We hope that your workout is something you can look forward to everyday. We can’t wait to see you in person soon, but seeing you virtually is the next best thing!

Personal Training During the "Stay at Home" Order

To Our Amazing Clients,
 
As a result of the Johnson County Executive Order mandating all non-essential businesses too close, it is with a heavy heart that we have to announce Live Fit will temporarily shut its doors, effective Tuesday, March 24, until further notice. Tomorrow, Monday, March 23, will be our last day of in-studio personal training.  

In an effort to maintain some normalcy and routine during this crazy time Live Fit is offering Virtual Personal Training! Health and fitness can be a timely distraction and we are here to provide any support possible!  

We are in this together and hope to come out stronger on the other side! Virtual Personal Training can be performed via FaceTime or Zoom. Please reach out to your trainer and/or Chris to schedule a virtual workout. 
 
We know this executive order is in the best interest of our community, our trainers, and our clients, and we will keep you updated on when we will reopen our studio doors. In the meantime we hope you take advantage of our Virtual Personal Training option in order to continue to see progress towards your health and wellness goals. 

Love,

Your Live Fit Family