Fit Factory Fitness Center Blog - Boston MA


Benefits of Walking - Boston, Braintree, MA

Joseph Coupal - Wednesday, April 26, 2017

Fit Factory, Braintree, MA“I want to start working out but I hate running.” We hear this a lot at Fit Factory. It seems that running is the first thing that comes to mind for a lot of people who are trying to lose weight. Running is a great tool to get in shape, but it’s not the only option.

Walking is a great activity for physical and mental fitness. And it’s beneficial enough to see lasting change !

Here are 9 benefits of walking that will motivate you to head out for a stroll:

It helps you to unwind

How many people do you know who plop down on the couch with a bag of chips or a glass of wine after work to unwind? Perhaps that person is you. Use walking as an active method to relax. You can release any stressful thoughts, negative feelings and forget about frustrating moments.

Keeps you looking and feeling young

Researchers have really been looking into how exercise can help improve the quality and length of our life. Exercise buys you three to seven additional years of life. It is an antidepressant, it improves cognitive function and there is now evidence that it may retard the onset of dementia.

It keeps stress hormone levels low

Walking, unlike running and lifting weights, keeps your cortisol (stress hormone) levels low. A stressful job and life combined with strenuous workouts could be the reason why the scale isn’t budging. Now, that doesn’t mean you should quit your strength training plan or running routine, but try to include more stress-reducing activities like walking in your life and your body will thank you.

It makes you happier

A study from California State University, Long Beach, reported that more steps throughout the day lead to a better mood overall. Why? Walking releases endorphins (as do other forms of exercise) leaving you with a great emotional benefit.

Requires minimal activation energy

Just get up and walk! You don’t really even need to change your clothes or shoes (unless you’re wearing heels, of course). Note: If you’re looking to go for a power walk, then changing clothes and putting on proper shoes is probably a good idea. Go for a walk periodically throughout your day or head out for a walking meeting at work instead of sitting in a meeting room. And, for those of you who don’t have time to make it to the gym in the morning, you can just head out the door first thing in the morning and walk it out.

Can help your weight-loss efforts

You can burn approximately 200-400 calories per hour depending on your current weight and fitness level and it all adds up!

Improves sleep for postmenopausal women

Postmenopausal women oftentimes report having problems with their sleep. A study found that those women who went for a brisk walk (or other moderate activity like stretching) for at least 30 minutes in the morning reported falling asleep easier.

It’s a great way to multitask

You can call a family member you haven’t talked to in a while, listen to your favorite podcast and even soak up some vitamin D while going for a walk!

Is even better when it’s on an incline

Want to take your walking game up a notch? Start walking uphill, doing inclines on the treadmill or climbing up stairs. Get the amazing benefits of walking plus some more core activation and butt and thigh strengthening.

For more weight loss tips, contact Fit Factory in Braintree, MA.


Personal Training for your "Target Areas" – Kingston, MA

Joseph Coupal - Thursday, April 06, 2017

Fit Factory, Kingston, MANow that spring is finally here and summer is on the way, you probably want to lose weight. You can do this with exercise. Most likely you have specific areas of your body that you would like to change, or “improve”. Unfortunately, too many of us want to lose our over-forty belly, lose 5 or 10 pounds, or tone-up our arms or thighs. If you want to feel confident this summer on the beach and on vacation, personal training can help you.

Don’t wait any longer to get in shape and lose weight, a personal trainer may the way to achieve your fitness goals efficiently and swiftly. Just running, or taking step class or general strength training won’t work your specific target areas. A personalized training program with your specific goals in mind is what you need.

Cardio exercise is perfect for overall cardio vascular health, but it may not be targeting your specific body area which you want to improve. If you are not overly comfortable in a gym, just getting back to exercise, or perhaps you are a seasoned athlete training for a triathlon, a personal trainer can help you meet your goals.

A personal training program will help keep you focused on maintaining or increasing your fitness levels, assisting you in weight loss, overseeing your strength-training and offering dieting advice.

Working out at a health club is a social, physical, psychological, and emotional experience. Personal training can enhance this experience and allow you to enjoy it at the highest level all while helping you reach your fitness goals faster. Contact Fit Factory for information on personal trainers for your target areas.

Lose Weight in Your 50’s and Beyond - Braintree, MA

Joseph Coupal - Thursday, March 16, 2017

Fit Factory, Braintree, MAHere are some expert-approved tips that will help you change your diet, lose weight, and set you up for better health in your 50’s, 60s, 70s, and beyond.

Tip No. 1: Focus on fat loss, not weight loss.

Forget about stepping on the scale. As you age, you cannot afford to lose muscle, organ tissue, or bone mass, which means focusing on the number on the scale is especially inappropriate. Instead simply measure your waist size. The general rule of thumb is that your waist size should be no more than half your height. So, a woman who's 5' 4" (or 64 inches) should have a waist size no larger than 32 inches; a man who's 5' 9" (or 69 inches) should have a waist no larger than 34.5 inches.

Tip No. 2: Drink plenty of water.

This is a tip for anyone trying to lose weight and boost overall health, but it's especially important as we get older. That's because as we age, the hypothalamus (which controls our hunger and thirst) becomes desensitized, dulling our thirst signals.

Plus, many older people avoid drinking water so they can avoid running to the bathroom constantly. This is especially true for men with prostate issues and women with bladder limitations.

Since water is key for digestion and metabolism—and our bodies can easily mistake thirst for hunger, which causes us to eat more than we actually need—it's important to make sure you're getting enough. You might set an alarm on your phone at regular intervals so you're reminded to keep sipping throughout the day.

Tip No. 3: Add strength training to your routine.

Muscle mass decreases with age. (At age 50, you've got about 20% less muscle mass than you did when you were 20, and unfortunately it only goes downhill from there.) You also know that muscle loss equals a slower metabolism, which explains why you're more likely to put on (and hold on to) those extra pounds that seem to creep up with every birthday. But there is something you can do about it: lift weights.

Of course, if you don't have a consistent weight training regimen, you'll want to start slowly and lift light weights; this will give your body time to adapt without placing too much strain on your muscles or joints and help you avoid injury.

However, don't get too comfortable with an easy resistance-training program. It is important to aim to gradually increase the amount of weight you lift. It's critical that significant resistance exercise be incorporated into any fat loss plan over age 60.

You know you're lifting the right amount of weight if you can just barely make it to the end of your repetitions before needing to rest.

For more information on losing weight as you age, contact Fit Factory.

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Fitness Myths, That are Just Myths, Part IV - Braintree, MA

Joseph Coupal - Wednesday, February 22, 2017

Fit Factory, Braintree, MAFor every two fitness truths, there’s a lie, and sometimes it’s hard to determine which is which. Letting go of these fitness misconceptions will help you get better, faster, stronger, and more powerful.  This blog will cover the last 3 busted myths. To see last week's busted myths, click here.

Myth #10: You need to stretch before a workout.

Truth: While it’s true that you shouldn’t just jump right into a workout, dynamic warm-upsare where it’s at—you can save those static stretches for afterwards. Your pre-workout goal should be to improve mobility and elasticity in the muscles. This is best done with foam rolling and a dynamic warm-up, where you keep your body moving (instead of holding stretches still). This preps your body for work and helps increase your range of motion, which means you can get deeper into exercises (and strengthen more of those ~muscles~).

Myth #11: Yoga isn’t a “real” workout.

Truth: People who write off yoga probably have an image of yoga as series of gentle stretches—they clearly haven’t taken a tough yoga class. The first time you take one will be a radically humbling experience. It will end up being one of the best additions to your routine, both for body and mind. While there are some blissfully relaxing yoga classes out there, tougher types (like Bikram and power Vinyasa yoga) can definitely leave you sweaty, sore, and satisfied.

Myth #12: You should work out every day.

Truth: Definitely not true—hallelujah! When you work out, you’re breaking down muscle fibers so they can rebuild stronger. However, to do this, you need to give your body time to recover from working out. Aim for one to two days per week of active recovery rest days—that means doing something that doesn’t put stress on your body, like gentle stretching or a walk. So, you’re definitely off the hook for that seven-days-a-week workout plan.

For more information on weight loss and fitness, contact Fit Factory.

Fitness Myths, That are Just Myths, Part II - Braintree, MA

Joseph Coupal - Thursday, February 09, 2017

Fit Factory, Braintree, Kingston, MAFor every two fitness truths, there’s a lie, and sometimes it’s hard to determine which is which. Letting go of these fitness misconceptions will help you get better, faster, stronger, and more powerful.  This blog will cover 3 busted myths, and we’ll cover the rest in subsequent blogs. To see last week's busted myths, click here.

Myth #4: Not feeling sore means you didn’t get a good workout.

Truth: While soreness and workout intensity are sometimes connected, how tired your muscles feel isn’t always a good indicator of a solid sweat session. Being sore doesn’t necessarily mean it was a great workout—it just means that a significant amount of stress was applied to the tissue. You can have a great workout and not be sore the next day. Proper recovery will help prevent achy muscles. Refuel within the first 30 to 45 minutes post-exercise, stay hydrated, and get enough sleep—all of these things can help boost recovery and minimize soreness.

Myth #5: You should give 100 percent effort during every workout.

Truth: Sort of. You should try your best to stay focused, be present, and give 100 percent during every workout. But not every gym session should require a balls-to-the-wall level of intensity. And if you are sore everyday, that may be a sign that you’re going too hard. It’s not a good idea to exercise at too high of an intensity too frequently—it limits recovery and can lead to overtraining. Ideally, to avoid putting too much stress on your body, you should only be going extra hard two to three times per week.

Myth #6: Strength training means using machines and heavy weights.

Truth: Strength training means using resistance to work your muscles—and that resistance doesn’t necessarily have to come from a machine or a heavy weight. Aside from your own bodyweight, you can also use tools like kettlebells, medicine balls, and resistance bands to add resistance.

Check in next week for fitness myths 7-9 that are Busted! For more information on weight loss and fitness, contact Fit Factory.

Stick With Your Fitness Goals – Boston, MA

Joseph Coupal - Wednesday, January 25, 2017

Fit Factory, Boston, MAYou’ve heard what they say: new year, new you. But if you’re anything like the rest of us, you may have already forgotten your New Year’s resolutions. It’s more like new year, new whoops.

This year, rather than accepting this as just the way it goes, take some time to make sure you’re setting yourself up for success—and make it even easier to achieve those resolutions, all year long.

Short and sweet success

Feeling overwhelmed by the weight of your resolutions? Keep your fitness goals short and simple to help them seem less daunting and more possible. Try making them all S.M.A.R.T (specific, measurable, action-oriented, realistic and timely). For example, instead of broadly declaring I’m going to drink more water from now on, your new and improved S.M.A.R.T. goal would be I’m going to drink 2 glasses of water every day this month. You’re still drinking more water like you wanted, but now you have something tangible to track and will know for certain if you’ve achieved it.

Daily grind, top of mind

One of the best ways to stay on top of your goals is to keep them at the forefront of your mind. If you don’t think about them constantly, they’re going to slip and become less of a priority in your head. Whether it’s notes in your planner, words of encouragement on your mirrors, sticky notes at your desk or in your car—keep the reminders coming. The more you see each goal, the less likely you’ll be to “accidentally” forget or talk yourself out of it that day.

Commit ahead of time

Another way to avoid talking yourself out of your goals is by scheduling a specific time you’re going to do something. When you do sign up for something, you are going to show up. Use your schedule to your advantage—plan out exactly when you’re going to get that workout in, so it becomes a reality.

Mix it up

Going after your goals at the beginning of the year is always fun—you have momentum from the excitement of the new year ahead and are stoked to hustle hard to achieving them. Now fast-forward six months in. You’re starting to fall behind on those goals and the hype is fading. Sounds like it’s time to switch it up a bit. Let’s say your goal is to exercise more throughout the week. Maybe you should try something different each month. Go from boot camp to cycling. Or maybe you like mixing it up throughout the week by doing something different every day. Changing your routine keeps it fresh and exciting, and prevents burnout and boredom.

Bring a friend

Your friends, family and coworkers are a great way to stay motivated to stick with your resolutions. Invite someone to your weekly workout or class. You can even let them in on your overarching goal—they’ll probably be willing to do it with you, too. Not only will it be more fun to have someone on the journey with you, but it also holds you accountable and makes you feel bad for bailing.

For more information and tips on keeping fitness goals, contact Fit Factory.


De-Stress with Diet and Exercise After the Holiday Season – Braintree, MA

Joseph Coupal - Thursday, January 12, 2017

Fit Factory, Braintree, MAThe holidays can be stressful! Between shopping, cooking, visiting, spending extra money, these things can add up. It’s important to be able to maintain your sanity and remember what the holiday season is for. You can reduce stress through diet and exercise.

Go for a 20 minute walk or run. If the weather permits, head outside. The cool, brisk air will awaken your senses and is a great antidote for stress. While on your walk think about what the holidays mean, enjoying friends and family.

While walking or running, repeat some positive affirmations to yourself, to reinforce the de-stressing. Try, “I will practice non-reaction. I will relax.”

Drink extra water. This sounds simple and it is. Hydration is so important for your body and your mind. When dehydrated, which can happen when we’re busy running around, you can feel cranky, tired, and on-edge. Drinking extra water will make you feel alert and ready for anything. It also has other health benefits, like improving your complexion and helping you to lose weight. If you need an energy shot, try green tea for hydration with a natural caffeine boost.

Practice yoga. Yoga is the ultimate relaxer and de-stresser. You can do yoga anywhere to combat stress. Try starting your morning with a simple yoga practice, not only will this help de-stress you, but it can help your to watch your weight throughout the holidays. Yoga, when used regularly is an excellent mood booster and stress crusher.

For help de-stressing after the holidays through diet and exercise, contact Fit Factory in Braintree.


Tips to Keep Healthy New Year’s Resolutions – Braintree, MA

Joseph Coupal - Thursday, December 29, 2016

Fit Factory, Braintree, MASticking to a New Year's resolution to get healthy can be tough, and that's why experts are giving tips on how to maintain those New Year’s fitness goals.

Some psychologists believe it all starts with making sure those fitness goals are attainable. Almost half of people's New Year's resolutions will involve weight loss or fitness goals, but some people often go over the top. Making your goals very specific can limit the chances of falling off track.

Sometimes the goals are too big, sometimes unreachable, unattainable. Instead of making exercise a new goal for 2017, make the goal more specific. Like, I'd like to start working out once or twice a week beginning January the 1st.

Also, having a workout partner who can hold you accountable is another way to meet your goals. It's easier when you're doing it with somebody else, and you've got someone who can encourage you.

Many trainers are firm believers of that buddy system.

You have people that are right next to you pushing to do the same. Everybody's trying to lose weight get in better health and just be an overall better person.

Don’t be too harsh on themselves if they come up short on their goals and urges people not to quit working out. Keep at it, and remember the key to fitness is success.

Make the goals attainable, one day at a time.

A study by Wallet Hub said fitness goals is the most common New Year's resolutions.

For more information on keeping fitness resolutions in 2017, contact Fit Factory in Braintree, MA.


Happy Holidays from Fit Factory - Braintree, Kingston, MA

Joseph Coupal - Thursday, December 22, 2016

Fit Factory, Braintree, Kingston, MAIt is once again "end-of-year" blog post reflection time.  If you are reading this blog post, you care enough about us and our business to invest a minute or two reading here.  That means a lot to us.  The primary reason for this blog is to educate and inform our readers; as an ongoing act of giving thanks for the privilege of earning your continued trust and continued professional partnerships. So we're glad you're here.

We reflect today on the blessings that so many of you bring to both our personal and professional lives. Over the course of 2016, we hope that we have made a difference in many personal and professional lives. This is the true essence and a key measure of professional reward and business success.

It is our sincere wish that all of you bask in the joy of reflection and within the warm confines of family and friends throughout this Holiday season and throughout 2017. Cheers!

Happy Holidays!

-from all of us here at Fit Factory.

Weight Loss and Weight Maintenance Over the Holidays – Braintree, MA

Joseph Coupal - Wednesday, November 23, 2016

You exercised and ate right all spring and summer to get in shape and healthy. But, now the days are longer and darker and colder. The holiday season is approaching and it can be intimidating if you are trying to lose or maintain your weight.

The holidays are almost synonymous with food, and the season last for several weeks, if not a couple months. More parties, more dinners, more get-togethers, more cookie swaps, more food gifts, more cocktails. This means constant temptation for a longer period of time. Add holiday stress and busier lifestyles which can lead to more hurried and less planned eating, more cocktails, and no time for the gym. All of these reasons make the holidays challenging time for weight loss or even weight maintenance. But, you can keep up your healthy diet and fitness program, you may even be able to lose weight during the holidays.

Stick with your plan. If you want to lose weight this month, here are some tips that will help:

Track your food. That means all of it, from the spoonful of cookie batter you ate while baking to the free sample of ham at the grocery store. These "hidden" calories are easy to gloss over but can really add up.

Plan your holiday meals. Plan your meals and snacks in advance so you can enjoy your favorites and still stay on track. Pre-track your food for the day before the party. Find places to cut back on calories in order to splurge a little more.

Make fitness a priority. The food is only one part of the equation. Fitness is just as important. If anything, you should be trying to work out more to curb weight gain and extra eating. Burn it (exercise) to earn it (extra holiday calories).

Schedule your workout like an appointment. Add your workouts to your calendar so that other obligations don't get in the way of your gym time.

Limit alcohol. It lowers inhibitions, making it more likely that you'll forget about your nutrition plan and overindulge. Plus, alcohol alone is pretty high in calories. Party hop without drinking or nurse your drink slowly.

Re-gift treats and food. There are plenty of opportunities to re-gift food gifts. Bring them to parties, potlucks, and other get-togethers. Or, donate store-bought foods to a local food pantry or hospital. Take home-baked goods to a homeless shelter or, bring the food to work for everyone else to enjoy.

Add 10 extra minutes of cardio to your days. Adding just 10 minutes of vigorous exercise to your usual workout routine can counter the effects of a little extra holiday eating. Even if you can't fit it in all at once, try to do small amounts throughout the day. High-intensity moves like jumping jacks, high-knee running in place, or jumping rope all work.

Maintain your active lifestyle. The more activity you can add to your days (in addition to planned fitness) the better off you'll be. Try sledding, snowboarding, ice skating, hiking, snowshoeing, and more.

Keep an emergency snack on hand. Stashing some healthy and portable foods in your car, purse, and desk drawer can help satisfy your cravings and prevent you from going overboard on all the wrong foods.

Watch your portions. There's nothing wrong with enjoying once-a-year favorites if you keep your portions in check. A little taste is all you need.

Focus on people. At parties and gatherings, enjoy the good conversation and activities instead of hovering around the food table.

Drink water. When people drink more water, they end up eating less. Water and water-rich foods can help fill you up longer.

Wake up with exercise. People who exercise first thing in the morning are more likely to exercise regularly than those who exercise later in the day. Morning workouts might be the best way to squeeze fitness into your days before other things come up.

Slow down. Savor your food and the experience of eating. You'll eat less, feel more satisfied, and recognize feelings of hunger.

Keep your eye on the prize. Before you take a bite or hit snooze instead of hitting the gym, remember your goals. It's going to take work to get there and survive the holiday season.

For more weight loss tips, contact Fit Factory in Braintree, MA.

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