Fit Factory Fitness Center Blog - Boston MA


Mindfulness and Weight Loss with Yoga Exercises

Joseph Coupal - Thursday, June 22, 2017

Fit Factory, Braintree, MAYoga classes in Braintree, MA are beneficial for weight loss, health, and peace and relaxation. It is a Hindu discipline which includes breath control, simple meditation, and exercises or various body postures for overall health.

Yoga exercise is a mind-body practice that offers many benefits. It brings together physical and mental disciplines that benefit the body and the mind and help them work in concert. Stress and anxiety are common; yoga helps lower the heart rate, blood pressure, and stress-inducing hormones. For anyone who has had to endure a long day, hitting the mat and practicing yoga can help fight stress and help find peace. For those who feel down, anxious or frustrated, yoga is a great way to battle these negative emotions while burning calories and gaining strength and flexibility. Throughout the class, this relaxing and meditative exercise increases serotonin levels which are the body's natural mood stabilizers.

With the numerous benefits of yoga on the health and well-being of participants, more and more people are trying it. For those who have not tried it, keep in mind that yoga is not nearly as simple as you may think. However, yoga instructors guide and push participants while encouraging them to compete only with themselves and leave the “ego” at the door. Depending on your fitness level, yoga instructors can help you determine the intensity of your practice and help you modify certain poses. But yoga is suitable for all levels, and can push even those who exercise regularly.

For those who want a low impact exercise, or for those feeling stressed, anxious, or out of shape, yoga poses and breathing exercises are an effective way to find your way back to fitness, peace and serenity.

For more information, contact Fit Factory in Braintree, MA.

Cycling Workouts for Working Parents and Professionals

Joseph Coupal - Thursday, June 08, 2017

Fit Factory, Braintree, MATempo cycling workouts blast more than 500 calories in less than an hour. That is why these classes are perfect for those who want to lose weight and stay in shape but who have challenges in finding the time to exercise.

Even with much on your plate you can make time for exercise when it is an efficient and effective workout program. Exercise can help keep you energized so you can get everything done in a day. By choosing spinning cycling classes you can get started achieving your fitness goals even with a hectic schedule. By allotting one hour of your time, 2-3 times per week, you can begin to see results as you set out to achieve your fitness goals.

Indoor cycling workouts are convenient and highly effective for weight loss. For those who enjoy biking, want a low impact exercise, and want a workout that is effective Fit Cycle is the perfect choice. Working parents and career professionals embrace indoor cycling group exercise classes as a means of staying fit, lean, and healthy.

Your instructor strategically develops the indoor cycling workouts for each class so that the entire class can maximize the impact and effectiveness of this full-body workout. Fit Cycle workouts are performed on a stationary bike and all the muscle groups are worked, targeting mainly the core.

To find out more about indoor cycling workouts, contact Fit Factory in Braintree, MA.

Tips for Eating Healthy at Any Restaurant – Braintree, MA

Joseph Coupal - Wednesday, May 24, 2017

Fit Factory, Braintree, MARestaurant food tends to have more fat, sugar and thus more calories than home-cooked meals. The focus is on taste – and not the number of calories. At the same time, we don’t want to deny ourselves the luxury of eating out once in a while. Who can say no to good company and delicious food?

Are you on the go a lot, but still want to eat healthy at the restaurant? You can do it with these nine tips.

1. What’s in a name?

Deep-fried, barbecued, in a sauce: with these methods of preparation, you can be pretty sure that the meals are full of fat and high in calories. Choose grilled or steamed meat, fish or vegetables and skip the fatty sauces. This saves you calories!

2. Don’t be afraid to ask

You want your chicken breast grilled rather than fried and salad instead of rice? Just ask your waiter or waitress.

3. Eat until you are full and then stop

Restaurants are serving bigger and bigger portions. Enjoy your food and stop eating once you are full. Whatever is left, you can take it with you. This way you have lunch for tomorrow and you save money. Or you ask for a smaller serving – which is also usually cheaper.

4. A green salad always works

Order a green salad on the side. This fills you up without adding a lot of calories. Choose a light vinaigrette dressing or ask the waiter or waitress to serve the dressing on the side. But keep in mind to stay green – other salads might not be that healthy!

5. Put your smartphone away

This rule applies both at home and at a restaurant: Your cell phone doesn’t belong at the dinner table. First, you should devote your full attention to your dinner companion(s). Second, when you eat slowly and with pleasure, you are more aware of the signals coming from your body telling you it’s full.

6. Don’t go starving to the restaurant

Many people don’t eat much during the day because they know they are going out for dinner. But this is the wrong strategy: people who go to the restaurant starving do not tend to choose the healthiest choices on the menu. The better way is to eat a small snack in the afternoon. How about trying a chocolate shake or one or two energy balls?

7. Check out the menu ahead of time

Many restaurants have a digital version of their menu on their web page. Take a look at this before dinner and see if the restaurant also offers healthy options. Plus, you can already decide on what you want to eat. That way there’s little chance of you straying from the healthy path.

Tip: Vietnamese, Japanese and Mediterranean restaurants tend to have the most balanced meals. These days there are also many restaurants that specialize in healthy, balanced and seasonal cooking.

8. Balance is what counts

Are you dying for a burger? Sometimes, you simply have to treat yourself. Balance is the key here. You can also make healthier food choices at fast food restaurants by ordering a salad instead of fries or going with the low-carb version (lettuce leaves instead of a hamburger bun).

9. Don’t forget the liquid calories

You not only have to watch what you eat at a restaurant, but what you drink: alcoholic beverages, juices and soft drinks are loaded with calories – and they don’t make you full. Order a water or unsweetened ice tea instead. And if you can’t resist the urge to have a glass of alcohol, then try adding some soda water (like a white wine spritzer) and don’t forget to drink plenty of water afterwards.

For more information on healthy living and regular exercise, contact Fit Factory in Braintree.


Yoga for Those who Need to Improve Flexibility and Strength - Boston, MA

Joseph Coupal - Friday, May 12, 2017

Fit Factory, Boston MAYoga exercises are gentle on your bones and muscles and offer many benefits you may not expect from this low-intensity workout. All populations, young, old, fit and those new to exercise, can benefit from yoga, it is not limited by age, gender, or ability.

At yoga classes athletes to novices can improve strength, flexibility and mindfulness. Yoga poses offer a slow and relaxing practice which is a great counter exercise to those more vigorous, fast-paced routines.Gentle yoga is a safe and effective way to exercise, relax, and build strength and flexibility.

Practicing yoga is recommended for people who are stiff, tight, and out-of-shape and for those who perform regular rigorous, impactful exercise. Yoga poses take a slower approach that focuses on making it easier to get into postures. They also help people who have sustained injury or are recovering. The breathing techniques in gentle yoga help combat stress and anxiety.

To find out more about the other benefits of yoga, contact Fit Factory.


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.


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Fit Factory Braintree

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MA 02184
Phone: 781-849-2900