Adult Fitness Articles

Your Fitness Team

By Elias Chiatalas, SuperKick Adult Health & Fitness Coach

Who is on your side with your fitness goals?

If you know the story of the little engine that could. You might be familiar with the words “I think I can, I think I can, I think I can”. I never understood growing up why this story stuck with me throughout my life, and to be honest I haven’t read that story since I was five. It’s a story of self-efficacy, the belief in your own abilities to succeed in a given situation or accomplish a task, and overcoming the “mountain” in life. As we chug along here, don’t think that you must climb every mountain alone. Every successful person had someone rooting for them along the way. True friends and family will always be willing to help if you are courageous enough to ask. From my experience, even strangers are willing to offer support. All you have to do is vocalize your aspirations to them. If you struggle holding yourself accountable in reaching your own goals. Find those in your inner circle that will give you the “tough love”, and tell you when you are going astray. I often coming up with excuses for reasons to not work out, or to take an extra day of rest. Training smarter and vigorously is easier when you have a partner to keep you going. Just like every aspect of fitness building a support team takes time. So over the upcoming weeks, find the people that want the best for you. Those who have pushed you through hard times and celebrated your accomplishments. Tell them your goals and why you want to achieve them, and together you will accomplish them.

Elias Chiatalas
Elias Chiatalas

Facility Manager/Sports Performance Coach Elias graduated from Saginaw Valley State University in 2015 with a Bachelor of Science in Exercise Science. While at SVSU, Elias was a member of the Track & Field team and competed in the GLIAC conference. His event focus while on the track team was the 400-meter dash and the 800-meter run. Outside of athletics and academics he worked with a youth fitness program called Kids Run the Nation for two years and also did youth soccer training. With speed and running technique being his forte, he is currently coaching Speed School, Speed Agility and Quickness (SAQ), and Athlete Development clinics at Superkick.

Posted by Administrator on Fri, 26 May 2017
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Biggest Piece to Weight Loss

By Elias Chiatalas, SuperKick Adult Health & Fitness Coach

So you have been working out more. You are feeling stronger. Workouts are starting to get easier and/or you’re not as sore afterwards. This is a fantastic step in the right direction. Now I hate to say it, but it’s undeniably true, exercise is not the largest contributor to weight loss. I’m sure you all know the answer deep down. A constant healthy diet is simply the best way to lose weight.

I hear it all the time when I bring up the topic with any one, “I know, I know, I need to eat better” or “I know what I should eat, I just don’t”. The harshest part of it all is even if you eat the way you are supposed to during the week. A weekend splurge can set you back. I find it easier to transition your diet, item by item. For example, go 60 days without having any added sugar in your food. Once you get that done try doing 60 more days without added sugar and foods that contain trans-fat.

If you don’t like the taking away food options, you can try 60 days only cooking with olive oil or making sure you eat a salad every day for 60 days (just make sure you aren’t going crazy with the dressing). 60 days of no fast food/ fried food. Developing a healthy diet isn’t easy, but you have to take it one bite at a time…

I hope you enjoy puns as much as I do, but I digress. Weight loss can be frustrating and not just for you but for those who are supporting you in your efforts as well. Which reminds me, tune in next article when I go over your biggest fans! Do what you know you are supposed to and eat what you should. If you’re looking for a healthier snack let me know.

Elias Chiatalas
Elias Chiatalas

Facility Manager/Sports Performance Coach Elias graduated from Saginaw Valley State University in 2015 with a Bachelor of Science in Exercise Science. While at SVSU, Elias was a member of the Track & Field team and competed in the GLIAC conference. His event focus while on the track team was the 400-meter dash and the 800-meter run. Outside of athletics and academics he worked with a youth fitness program called Kids Run the Nation for two years and also did youth soccer training. With speed and running technique being his forte, he is currently coaching Speed School, Speed Agility and Quickness (SAQ), and Athlete Development clinics at Superkick.

Posted by Administrator on Sun, 30 Apr 2017
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Something that Sucks

By Elias Chiatalas, SuperKick Adult Health & Fitness Coach

A little motivation for anyone who reads this. I heard a story awhile back about a guy who lived with a former navy seal for a bit and wanted to learn how they thought. Long story short, something that made the navy seal stand apart from his newly acquired roommate was the motto of “do something every day that sucks!” NNNNNOOOOOWWWWW before we jump to conclusions take in to consideration this quote...

“Strength does not come from physical capacity. It comes from an indomitable will.”

If you would like to know who said the quote above, ask me during our next session together. I think that the quote and the story from earlier, when combined provides great insight into tackling challenges in life. The body is durable and stronger than we give it credit. Often times it is our determination that is tested when working out, working on a project, or doing “something that sucks”. When we complete a challenge we reaffirm that we have the ability to achieve something seemed to be impossible. Completing a challenge, move your bar higher and every day look at the bar and say to yourself “I can do better”.

Elias Chiatalas
Elias Chiatalas

Facility Manager/Sports Performance Coach Elias graduated from Saginaw Valley State University in 2015 with a Bachelor of Science in Exercise Science. While at SVSU, Elias was a member of the Track & Field team and competed in the GLIAC conference. His event focus while on the track team was the 400-meter dash and the 800-meter run. Outside of athletics and academics he worked with a youth fitness program called Kids Run the Nation for two years and also did youth soccer training. With speed and running technique being his forte, he is currently coaching Speed School, Speed Agility and Quickness (SAQ), and Athlete Development clinics at Superkick.

Posted by Administrator on Fri, 24 Mar 2017
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Which Number?

By Elias Chiatalas, SuperKick Adult Health & Fitness Coach

One of the most useful tools that was made by man is the..........? I would say the scale. It can be used as a metaphor as easily as a tool. However, this useful tool is now abusive to some. This is because many people who are going through weight loss have a fogged view of this. We constantly stare at the scale trying to decrease/increase the number you see on it. What are you doing to accomplish this change, and why do you want this "number" you are striving for? I believe the second question that is stated is more important than the first because that second question is what is going to spark the motivation that drives the first. Countless times I hear women complain that "Oh I have gained 5 pounds, I need more _____". This "5 pounds" can be a multitude of things. Water fluctuation, muscle growth, fat growth, how recently you ate, a combination of all those items etc. Sooooo How do you know if those 5 pounds are "good" or "bad"?

The human body is the most complex machine we may ever know and it constantly adapts to what it needed not is desired. It tries to conserve energy at every turn and attempts to prevent injury. The more you exercise the more efficient you become at performing that exercise. The more you stay sedentary the more efficient the body becomes at being still. So this number you see on the scale is a display of your body making that balance performance needed and energy saved. If you want to lose weight, start with trying to achieve a physical goal. Either work up to walk, jog, run a 5k race, perform a perfect push up, a perfect pull up, etc. If you focus on your quantifiable progress towards a specific physical skill all of a sudden the number becomes more attainable and more rewarding in my opinion.

For example, let’s say you do little exercise throughout the week. Maybe walk around the block when the weathers nice and a jog on a warm day when the dog is barking at you. We are going to set a goal to run a 5k in 4months. It’s important that you make your goals specific, so we will be shooting to finish a 5k in 21minutes. If you start running every day to run, there are multiple changes that are going to occur to assist you in that "goal". First, the more aerobic training you do the healthier your cardiovascular (heart & arteries) system is going to be. This increase amount of activity needs to have some sort of fuel (if it’s not from the food you eat it will be from other energy storage in your body i.e. fat cells). Second, to run faster your muscles will need to become more efficient and will need to grow to produce enough force to make you run faster. Thirdly, this additional muscle mass consumes more energy on a daily basis even at rest than fat. So over the period of your day you will be burning more energy. Once again that energy needs to have a source... most likely meaning it’s gonna start pulling energy from fat stores. Throughout your 6 month training period in preparation for our 5k goal we have put multiple items in motion. Every day you will become more fit and running is going to become easier and more enjoyable. On top of this you are probably going to lose weight. Our focus above was to run a 5k in 21 minutes. We noticed our body adapting to the changes needed to accomplish this goal. We felt progress every week and after completing our goal we feel great about completing that goal. In addition to accomplishing our physical goal we are most likely going to lose weight on top of it because we have been more active than before. Focus on the number 21 minutes instead of whatever might be displayed on your bathroom scale created a more achievable goal with a very simple method to achieve it. So after this long winded speech I must ask, which number is your focus?

Elias Chiatalas
Elias Chiatalas

Facility Manager/Sports Performance Coach Elias graduated from Saginaw Valley State University in 2015 with a Bachelor of Science in Exercise Science. While at SVSU, Elias was a member of the Track & Field team and competed in the GLIAC conference. His event focus while on the track team was the 400-meter dash and the 800-meter run. Outside of athletics and academics he worked with a youth fitness program called Kids Run the Nation for two years and also did youth soccer training. With speed and running technique being his forte, he is currently coaching Speed School, Speed Agility and Quickness (SAQ), and Athlete Development clinics at Superkick.

Posted by Administrator on Tue, 28 Feb 2017
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Need a Boost?

By Elias Chiatalas, SuperKick Adult Health & Fitness Coach

Looking for a new way to get a little more energy/ feel better throughout the day? Some choose multiple cups of coffee others may try some type of energy drink. What about simply getting up and moving around? According to a study at the University of Georgia, regular moderate exercise increases energy levels of people who experience acute fatigue. Now this brings two major questions come to mind.

What is moderate exercise, and how long should I be exercising? Let’s go on a run for example. To satisfy both of those answers we should run for a minimum of 30minutes at a pace in which you can still carry a conversation. For those who are just starting up a workout regiment I would agree with this. However, if you are doing something similar to this at least five times per week for the past three months.

I would suggest that you start turning up the dial. A gradual progression of intensity and duration of exercise is the best way to stick to your habits and reduce the chance of injury. The reason why this moderate exercise increases energy levels is because when you go from sitting around to moving your body produces energy to fuel your activity. Once you start up the machine it will continue producing more energy throughout the day. Kind of like starting up your car, you turn the key to get things rolling. So even if it is just walking around the neighborhood in the morning or jogging with a friend. Get your moderate exercise in to start your day off right.

Posted by Administrator on Sun, 29 Jan 2017
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