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Back on Track

Back on Track

By | Fitness

It’s nothing to be ashamed of – from time to time, most of us need help getting geared up to practice a regular fitness plan. We fall into a rut – we’re busy and stressed out, and it seems like we don’t have time for the gym at all, let alone for personal training.

So there are a lot of people out there who can benefit from a rejuvenation of their fitness schedule. If you think about it, it makes sense – not a lot happens in a vacuum, and that includes dedication to fitness efforts! Sometimes it just takes a little push to get back on track.

123 Total Fitness makes it easy to get back on the horse in terms of weight loss, strength training, stamina and endurance training and other kinds of fitness goals. We know how to approach wellness goals with empathy and encouragement, from our clients’ vantage points, to offer valuable fitness coaching in our community.

Expertise and Credentials

Our leader, Rob Bolz, has a Bachelor of Science degree in his field, and over 10 years of experience helping thousands of customers to get fit and enjoy better quality of life. In addition, he has no less than eight nutrition and training certificates as well as key experience running training camps.

The rest of us have our own credentials, too. We only hire people who have fitness as their passion, and can contribute to the fitness goals and well-being of our customers. We are committed to helping individuals to renew their commitment to fitness and conquer all of those challenges that stand in the way of their goals and objectives.

Versatile Coaching Plans

Our coaching plans are made with you in mind – we offer personalized and flexible plan packages with different affordable pricing and components. Take a look online and utilize full or monthly plans that work for your budget and your schedule.

Real Results

Want to lose inches on your waist? Looking at a BMI that’s pretty high? Check out our testimonials and success stories to see how so many of our customers went from overweight to trim and fit through the power of personal coaching and a personalized plan. You don’t have to struggle on your own – some well-timed and well-designed coaching can put you back on the path toward better health. Ask 123 Total Fitness about everything that we can do to put the spring back in your step, and to get your body trained and conditioned for better performance. We’re excited to help you to reach your fitness goals! And we know that when it comes to getting a handle on fitness, there’s no better time than now – procrastination is a dangerous enemy. Call us and get the help that you need to just get started.

123 Total Fitness: Coming Back After An Injury

By | Fitness

123 Total Fitness Coming Back After An InjuryYou doctor and physical therapist have cleared you for working out! The words are amazing to hear, but now you may have questions or concerns. Many factors are involved, when coming back from an injury. One program that works perfect for one person, may not fully work for another. Start small, listen to your body, and seek guidance.

Slow and Steady

As frustrating as it may be, begin by going at a lower speed and intensity. Physically and mentally, you have been through a lot. The last thing that you want to do is to go in, full-throttle, and immediately be back on the sidelines.

When you overexert yourself, especially after an injury, you have a greater chance of becoming weaker or hurting yourself. It is best to avoid a class setting. If you go right into a competitive situation, you may have the urge to compete once more and risk injuring yourself.

Start off with a low-impact routine. A brisk walk, or swimming, can help you build the cardio. Skip the 24” box jumps for now and leave it as goal to achieve down the road.

Let Your Body Talk

You may have the mindset that if you do not feel anything, then the exercise is not working. That is far from the truth. You are awakening the muscles that have been stationary.

If you used weights in the past, perhaps go down in the weight size or use a resistance band. Try using a stability ball to help with your balance. This will help you to focus more on your core, making it stronger and correcting your posture.

As always, you want to properly warm-up prior to any exercise and cool-down afterwards. If you feel a lot of pain during an exercise, be sure to stop. Do not try to push through.  Especially any pain that lasts for more than an hour, as you may have to give yourself a day or more to recover.

Stay hydrated and watch what you eat. Having a healthy diet will help you to get back to where you want to be. Stay away from over processed and sugary foods and avoid drinking alcohol. To avoid temptations along the way, meal prep and keep a bottle of water near you.

Your Guiding Light

It all starts with you. You must remain positive through this transition. If you are determined to get back to where you were, then you must modify and listen to your body. Do what you can and give yourself some credit. The most important part is that you showed up and are able to work out again!

The best thing to do is to contact 123 Total Fitness. Offering customized personal training, tailor made to fit with your needs and goals in mind. Nutritional plans are designed to help you stay on track. If you feel that you may sway, your personal trainer is accessible 24/7. The ball is now in your court. It is all up to you.

Achieve your goals in 2019

By | Fitness, Food for thought

As the end of the year approaches, the question that is typically asked, either by yourself or by friends and family is, “What are you New Year’s resolutions?”  Personal changes can be made anytime but there is something about the beginning of a new year that, no matter what day it falls on, seems to make changes to our lifestyle or habits a little easier.

According to a YouGov poll, last January the two most common resolutions are health related.  People either want to eat better or work their bodies more.  Both resolutions are set to achieve the same goals.  You want to be healthier or you want to bring your body more into line with what your ideal appearance is.

But New Year’s resolutions cannot be made in a vacuum.  You must take steps to make those goals a reality.  What action will you take to make your goal come to pass? Preparing yourself today makes your dream more achievable. Start today to get ready so that you can start your journey off strong.

At 123 Total Fitness, we offer plans that make everyone’s resolution achievable.  You can form a group with your friends and work toward your goals together with our Small Group Personal Training Package.  You can work with your own personal trainer with our One-on-One Personal Training Package.  We customize your workouts to be just for you so that your dream body is achievable. Our results speak for themselves.

Contact us today to find the best plan to help you achieve your goals.  Together, we can be the team that makes your New Year’s resolutions happen this year!

Rob Bolz Named Best Personal Trainer of Dawson 2017

By | Featured, Fitness

Rob Bolz has won The Best Personal Trainer of Dawson 2017. Most noteworthy, this is the second year in a row that Rob has won this prestigious honor.  As founder and CEO of 123totalfitness.com, Rob dedicates himself to helping people reach their health and fitness goals with a virtual, yet hands on approach.

When asked how he feels about winning the award for a second year in a row, he responds, “Receiving this award 2 years in a row is huge to me because the people in the community vote. Having everyone take the time out of his or her day to vote for me truly means so much! I am very thankful and very blessed.”

About Rob Bolz

A native of Dawson County, Rob entered the business world after graduating college. While traveling across the country seemed attractive, he recognized this lifestyle was not for him.  As a result, he returned home to Georgia and founded 123TotalFitness.com.

I left the corporate world due to the fact that I wanted to do what I love everyday. This business gives me the opportunity to truly help people. I didn’t have that in the corporate world.”

Now he works with people as a personal trainer on an individual basis and helps them reach their health goals.  With over 10 years experience and a multitude of certifications,  he helps hundreds of clients create permanent lifestyle changes.

What I like best is the fact that I get to use my expertise to change people’s lives on the personal training side of things. Having someone come to me 80 lbs overweight and on 10 different meds with no confidence: seeing them completely transform their body, life, and health.

So start your health journey with a personal trainer and make today the day! Check out all that Rob Bolz and 123TotalFitness.com have to offer.

About 123TotalFitness.com

We are a group of nationally certified personal fitness trainers with over 10 years of experience. We have helped thousands of clients from all walks of life achieve their individual fitness and nutritional goals. Our services include access to an online personal fitness trainer, nutritional supplements, and workout apparel for men and women.