From Negative to Positive

Too nervous to join a gym? Don’t know how to get started? Think you can’t do it? Feel like you don’t have time for exercise?

Then you are thinking of every reason not to work out. You can come up with dozens of excuses, and they will be just that – excuses! It’s normal to have some negative thoughts, but you can turn them into positives. Concentrate on these positives:

1) Studies show that to lose weight and maintain the weight loss, you must exercise regularly. Diets alone don’t work longterm.

2) Exercise drives up metabolic rates.

3) Regular exercise will, on average, increase both the length and quality of your life.

4) Your heart will be stronger, blood pressure lower, lungs stronger, and you will reduce the risk of narrowing of the arteries.

5) Physical fitness goes hand-in-hand with mental fitness. Exercise relieves stress and tension, increases energy, and aids in the treatment of mild to moderate depression.

Overcome the temptation to put it off. Begin a regular exercise program, and you will feel better physically and mentally.

Come into Innovations Fitness. We will help you get started on making that positive change.

Frank Thomas is owner of Innovations Fitness. For more information you may contact him at 770-898-9691 or at

Too Good To Be True

Do you need to lose weight, tone up, or shape up?  First, avoid fad diets, potions, pills & creams.  If it sounds too good to be true, it is.  You can’t lose dramatic amounts of weight in a short period of time – at least not in a way that is healthy and will last.

So here are some safe weight-loss tips:

1. Watch your portion sizes.

2. Limit sugar and white flour products.

3. Don’t skip meals.  Always eat breakfast.

4.  Eat a variety of foods with plenty of fruits, vegetables and whole grains.

5. Lower your intake of saturated fat.

6. Limit sodium & cholesterol.

7. Exercise on a regular basis – 30-60 minutes on most days of the week.

8. Include strength training in your exercise program.

Don’t fall for things that are too good to be true  Lose weight the right way.

Frank Thomas is owner of Innovations Fitness.  If you need help in how to establish a proper weight-loss plan, contact him or one of the Innovations Fitness staff members at 770-898-9691.

Treading Onward

The most popular cardio piece in any gym is the treadmill.  Treadmills are also top sellers for home gyms.  They allow you to take a walk or run in any weather, at any time of the day or night.

Walking is great for calorie burning and workout for your cardiovascular system.  Leg strength and endurance is increased as well.  For optimal use of the treadmill, consider these recommendations:

1. Wear good shoes.  Walking or running shoes have broader heels and help with pronation control.

2. Familiarize yourself with the safety features of the treadmill first.  Be sure that you know how to stop it in case of an emergency.

3.  Be careful in getting on and off a treadmill.  Don’t step on a treadmill that is already in motion.  Start the treadmill slowly, and pay attention as you build up speed.

4. Be sure that your treadmill workout includes a warm up and a cool down time.

5. Hold onto the hand rails until you get steady, but then swing your arms naturally.

6. Keep your head up, shoulders back, chest slightly out, and hips aligned with the rest of your body.

7. Change the incline to work different muscles and decrease boredom.

8. Never run backwards.  It puts the lower back at risk because of poor alignment and increases your risk of falling.

9. Vary your speed.  If the speed of your walk into the gym is faster than your speed on the treadmill, you are not likely to see any benefit from your treadmill time.  Varying your speed provides a better cardiovascular workout and works different muscle groups.

10. Set the timer to a reasonable goal for you and stick to it until you reach your goal.

If you are new to using a treadmill or any other piece of gym equipment, we have personal trainers who can help you get comfortable and get the most out of your workouts.  Come by or call us at 770-898-9691 to schedule an appointment.

Frank Thomas, Owner, Innovations Fitness


We asked members to tell us what they think of Innovations Fitness.  See their comments below:

Broxton, member for 7 months, “This is a great facility.  I like the great atmosphere and very friendly staff. I love the 24 hours a day concept. I have lost 60 pounds since becoming a member.”

Denna, member for 1 ½ yrs:  “I like the friendly staff. The gym is clean and well-maintained, and you can’t beat the prices!”

Kelly, member for 7 years:  “Awesome place and staff!”

Richard: “I have been coming to this gym for the past 2 years, & I love it! Great staff and friendly people. What I love the most is that I don’t have to wait 30 minutes for a machine.”

Tony, member for 2 years: “Great for focused workouts.”

John, member for 2 years: “I love this place. I really do!”

Wanda, member for 9 months: “Love all of it “ security, selection, clean, good directions on equipment.”

Mike, member for 5 months: “Friendly people and good hours.”

Dick, member for 8 years: “It’s a good gym. Not too big and not too small. The gym where you are not a number but an individual.”

Kalisha, member for 2 years: “I love coming to this gym due to the fact that is a a good value, and I can work out without feeling like guys are watching me!”

Eric, member for one month: “A very clean place with great people! I wish we had an Innovations in Pittsburgh, PA. I recommend Innovations to others in the Norfolk Southern Training groups who visit this area.”

Connie, member for several years: “Frank is the best!  I love this gym.”

We’d love to hear your comments as well!

The How To’s of Picking a Gym

Gyms come in all shapes and sizes. Most develop personalities based on their owners, their location and the types of members. To decide what is right for you, I recommend the following:

1) Cheaper is not always better. Often cheap means low quality and poor service. Be concerned about the cost, but look further. You typically get what you pay for.

2) Is the gym near work or home? To be consistent in attendance, most gym members need to be within a 12-mile radius of the gym. It is okay though to ride by a low-quality gym to find the one that is right for you.

3) Will your gym be open when you need it? Gyms that have 24/7 access are often untouchable in this respect. You always have access and can go on your schedule.

4) Don’t pay for extras such as pools, saunas, or racquetball courts that you won’t use.

5) Check the condition of the equipment. Watch out for older, worn-out, and gadgety equipment. Look for solid, well-laid-out equipment that is well maintained.

6) Does the gym have an environment that makes you feel comfortable? You may not be looking for a pickup gym or a musclehead gym even though there are lots of those out there. Pick what fits you!

7) Gym staff should be polite, honest, and respectful. Look for staff that shows a genuine desire to help you. Leave right away if you feel like you are being pressured!

8) Watch out for false promises. Be sure that the gym that you choose can and will keep the promises made prior to your signing up.

9) My biggest pet peeve is cleanliness. Cleanliness is not an amenity to be advertised it is an expectation.

Find a quality gym that provides the environment and support you need. Come see us! We can be that gym for you!

- Frank Thomas