Biography
Chad Smith offers ways to get off that couch and get fit and healthy. He is co-owner of Home Team Fitness, LLC,a Hagerstown Personal ...
Chad Smith
One goal for success:Eat an elephant one bite at a time
May 17, 2013
A major reason why many people never achieve more than minor fitness success is they are trying to accomplish too many things at one time.
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Fitness after 50
May 10, 2013
I’ve got to dedicate this weeks column to one of my hardest working clients, Joellen Allenberg. She is 60 years old but outworks many of my younger clients.
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Tips on how to fix those five fitness busters
May 3, 2013
In the nearly 20 years I've been a fitness professional, I've found that only a handful of barriers prevent most people from beginning an exercise program that can literally and massively change their lives.
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Say 'How can I?' instead of 'I can't," and see how things change
April 19, 2013
It's ironic when I sit with a prospective client and lay out exactly what it's going to take to get into their best shape, and immediately I get the list of "I can'ts." This is after I hear about how unhappy they are about the way they look and feel, how much energy they don't have, and how weak they've become. The "I can't" is usually followed by "because" and ended with a rationaliztion of an unwillingness to get out their comfort zone.
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Get out and train with these three cool tools
April 12, 2013
It looks like spring really does exist in Washington County.
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Two words can equal profound results for success
April 5, 2013
"Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections but instantly set about remedying them — every day begin the task anew."
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Partner up for fitness success
March 29, 2013
Last week I shared with a few ways to get summer sexy.
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How to get super sexy for summer
March 22, 2013
It's officially spring, which means summer is right around the corner.
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Follow these guidelines to achieve your goals
March 15, 2013
Some people might think that goals have a definite timeline to accomplish. This is partly true, but there are certainly ways on how you can speed up the process. You can achieve more great things by focusing on the current job and getting it done, without any compromise. Here are some guidelines from the experts that you can use yourself.
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Take action and it might rock your world
March 8, 2013
Many people I consult with have a similar problem. This problem is having the desire to make necessary changes to their lifestyle, but feeling like they don't have time. I believe that most people don't take action to create the time necessary to becoming more effective in their fitness efforts.
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Lessons from local 'Biggest Loser' team
March 1, 2013
Recently, I participated as a coach in a "Biggest Loser" weight loss competition hosted by South Pointe Fitness in Hagerstown.
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Nine foods that you can eat to help fight fat
February 22, 2013
The truth about healthy eating is that not all foods are created equal. When it comes to eating for fat-loss, this is especially true.
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Seven habits of highly effective eating
February 15, 2013
Effective eating is all about forming lifelong habits that will get you to lose fat and keep it off.
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Five steps to become a healthier eater
February 9, 2013
Becoming a healthy eater is no small task. In the end, what is more important than having a slavish devotion to a particular diet regimen is consistent effort to eat well every day. Here are some tips to stay consistent and become a health eater:
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Read up, train better
February 4, 2013
I talk to a lot of people every day who are frustrated because they can't seem to make progress in the pursuit of their fitness goals. When I examine their current regimen, I often find they are using a program that looks like it was designed for a completely different person.
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Time for some action
January 25, 2013
I'm going to be real careful not to go on a full-blown rampage here, but I gotta say a few things that might offend a few people.
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What's in my pantry?
January 19, 2013
Going to the grocery store as a fitness expert can be a high-pressure situation. When I see someone I know, or who recognizes me from my column or TV appearance, I feel like I'm having my entire grocery cart inspected for any little ah-ha's I can be caught with. Fortunately, I walk the talk more often than not, so the ah-ha's rarely happen.
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Try to shop 'clean': Take these grocery lists with you
January 11, 2013
Agricultural pesticide use has been on the rise, according to a study published late last year by Charles Benbrook, a research professor at the Center for Sustaining Agriculture and Natural Resources at Washington State University.
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Chad's list of 17 immediate changes for 2013
January 4, 2013
What are you going to do differently in 2013 to look, feel and perform differently by the end of the year?
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How many workouts in 2013?
December 28, 2012
One question I often get asked is....
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How to create more time for your workout
December 23, 2012
One of the most common reasons I hear from people explaining why they can't get regular exercise is they don't have time.
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Life, death and the trap of tomorrow
December 14, 2012
In my experience, procrastination is one of the biggest motivation-stealing behaviors in existence. It robs progress, momentum and success from too many people for no good reason.
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The connection between sleep and fat loss
December 7, 2012
Of all of the contributors to fat loss, proper sleep could be the biggest.
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Tips on how to identify and curb 'closet eating'
November 30, 2012
Do any or all of the following statements describe you?
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Protein and turkey leftover recipes
November 21, 2012
Editor’s note: This column originally ran in 2009.
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Three steps to a new you
November 12, 2012
What do you want to change about yourself?
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Four types of foods to avoid for fat loss
November 2, 2012
Healthful eating starts with supportive nutrition. This means clean eating, or choosing foods that provide you with essential nutrients, including healthful fats (such as Omega-3), antioxidants, vitamins, minerals, and especially protein.
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Five-step meal builder to make sure you're eating healthfully
October 26, 2012
Are you eating as healthfully as you think you are?
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Three fitness 'tricks' to make a Halloween 'treat'
October 19, 2012
For those watching the scale, Halloween can be the beginning of a downward spiral if you aren't careful. A house full of candy, too many costume parties and beginning to slack in your training can lead to the beginning of the end of your chances of finishing 2012 in your best shape. Here a three tips to make sure you avoid that often slippery slope.
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Cardio - Â what's it good for? Absolutely something
October 14, 2012
At one time, I didn't do cardio training — whatsoever. Then I started getting old.
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Columnists wants to know, how fit are you?
October 5, 2012
When you're starting a new exercise program, it's good to take as many measurements as you can at the beginning, that way you can track your progress over time.
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Eliminate in order to lose more weight
September 28, 2012
By now, it seems like there is a new diet plan for every person walking this Earth. Here's the problem though: Not everyone is giving you the whole truth.
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This is for you, the perpetual work-out beginner
September 21, 2012
You're one of those people who is pumped about your workouts — for a week or two.
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Three quick breakfast favorites
September 14, 2012
In training for any fitness goal, proper nutrition is paramount if you have any hope in coming near said goals. It all begins with what's for breakfast.
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Three anti-aging foods for men
September 10, 2012
Guys, let's face it. Getting older sucks. We start losing our hair, our strength and our athletic performance. Plus, it it becomes more and more inappropriate to hit on 22-year-old women. While we can't do much about the latter, making sure we take great care of ourselves nutritionally can help slow the aging process to a less depressing rate.
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The truth might hurt, but it's better than the alternative
August 31, 2012
If you know anything about me, you know that for most of my life, I've been a competitor in one activity or another.
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Favorite cardio machines
August 24, 2012
With time being a commodity these days, trying to create time for fitness can seem like a difficult task. Add not really knowing what to do, and the dream of fitness can feel completely out of reach. Walking into a big box gym with a dazzling array of machines and cardio equipment, a newcomer might wonder where the heck do I start? The good news is that just walking in and getting on any piece of equipment is better than what you were doing. The better news is I'm going to share my 3 favorite cardio trainers to get you the best results in the least amount of time.
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'Good' foods that are actually bad for you
August 18, 2012
Last week, I discussed unhealthy foods that get a bad rap. This week, we’ll examine a few examples of foods touted as healthy but which really are the opposite.
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Bad foods that aren't bad
August 10, 2012
Over the years, some healthful foods have gotten a bad rap for one reason or another.
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Back to school can also mean back to fitness
August 3, 2012
It's about that time: when parents are either celebrating or crying because the kids are about to head back to school.
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Nine ways to beat hunger while still reducing calories
July 27, 2012
In my experience, the biggest obstacle that people encounter when reducing calories for fat loss is hunger. When starting a calorie reduction plan, the first few weeks are absolutely critical to success.
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10 random, interesting facts to impress your friends
July 20, 2012
If you've ever had a conversation with me, you'd learn quickly I am a fact freak.
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Best fitness resources for new enthusiasts
July 13, 2012
When most people start a new fitness adventure, it can be a challenge to find a dependable, credible source for effective fitness information that supports your goals.
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Make the perfect protein shake
July 6, 2012
A good protein shake can be a powerful weapon in the fight for fitness. Especially, if your goal is (and it should be) to build more muscle.
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How to break free of the dreaded plateau in fitness
June 29, 2012
One of the most demotivating things to happen to on your path to fitness is hitting that dreaded plateau.
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Too hot outside? Benefits of indoor rock climbing
June 22, 2012
Now is the time of year when many people — maybe even yourself — ditch the gym, and start exercising outdoors.
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Tips on how to best prevent cancer
June 15, 2012
Last week, a friend of mine lost her long battle with cancer.
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How to help your overweight child gain a healthier lifestyle
June 8, 2012
I've worked with a lot of parents who ask me how they can help their overweight pre-teen or teen lose weight.
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Fitting fitness into a busy life
June 1, 2012
It’s funny when people assume that because I work in fitness, that I always have time for fitness.
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After you quit smoking: Food for thought
May 25, 2012
According to the Centers For Disease Control, almost 20 percent of the adults in the United States are regular cigarette smokers. That's approximately 45 million people.
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Fitness: the ultimate stress buster
May 11, 2012
Feeling kind of stressed? You're not alone.
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10 tips to stay lean during springtime
May 4, 2012
Getting to summer with a nice low level of body fat is easier than you think.
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How to avoid weight gain in college
April 27, 2012
May is upon us, which means seniors in high school are likely in the senior slump.
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Primer on how to perform the perfect push-up
April 20, 2012
The push-up is probably one of the most loved, and most hated exercises of all time. OK, most people I know hate push-ups. Especially women who have never done more than one push-up their entire lives, or overweight people who feel push-ups are a lost cause. However, doing a perfect push-up is, in my opinion, a must-have skill to gauge overall upper-body strength and endurance.
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Never too busy to sweat: How to add fitness to your routine
April 14, 2012
If you're a busy working adult, you likely don't need me to tell you it's a struggle to lose weight and stay in shape. More and more working folk are battling with a weight problem and even though they have the desire to get fit and drop their excess weight, it still seems to plague them as time goes on.
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The 'skinny' on supplements
April 6, 2012
There seems to be lot of debate today concerning the possible benefits of taking nutritional supplements. While I believe that some supplements can be beneficial, the wrong supplement or improper dosage can cause serious and even fatal results.
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Tips for getting in shape this summer
March 23, 2012
One of the easiest ways to advance in your fitness goals is to take advantage of the seasonal advantages of the upcoming summer season. Produce is cheaper, everyone is grilling, and there are plenty of reasons to get out of the house. What can you do this summer to get into better shape?
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How to save time with the obvious
March 16, 2012
In the usual spirit of super-simple tips and tricks I use to solve big, fat fitness problems, let me lay out a key component of my fitness for busy people strategy, and then show you how to apply it.
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Exercise and weight gain
March 9, 2012
Everyone knows that regular exercise burns calories and helps you to shed extra pounds.
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Weight-loss gimmicks to kick to the curb
February 24, 2012
How many weight-loss solutions have you tried without success? You don't have to be a CSI to detect weight-loss scams. All you need is a little common sense and my basic tips for digging through the false promises. If you have tried everything from all-protein diets to slimming pills, then read on…
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Four ways to increase your metabolism
February 10, 2012
There she is again. That girl at work whose body you would die for. Why does it seem like she can eat whatever she wants, and not gain a pound? Meanwhile, you just look at food and it seems to fatten you up.
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How to cut 100 calories from a meal
February 3, 2012
If you have a goal of weight loss, you have to know some basic math.
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Nine top tips from top experts
January 31, 2012
Interviewing the top fitness experts in America on my ftns.co radio show is always a learning experience for me. Hearing the best advice and the latest from the world of exercise science first hand is always exciting. Here are nine powerful tips I've garnered from some of our favorite guests.
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Slim your waist by fattening your wallet
January 20, 2012
One of the greatest myths people still believe about fitness is that it somehow it "costs too much" to eat right. This is not a fact.
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A simple fitness plan for 2012
January 13, 2012
According to recent reports, about 75 percent of us have already failed our New Year's resolutions. Not surprising. I'm actually more surprised it took this long.
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Five fat-loss tips that work quickly
January 6, 2012
People frequently ask me how they can quickly lose fat. Most of the time, there really aren't any short cuts to a lean, toned physique. Losing fat begins with a die-hard commitment to a complete, systematic lifestyle overhaul. Fat loss is a side effect of total health, so that has to be the main focus of your "campaign." However, if I were going to give a few hard and fast fat loss tips, it would probably look something like this:
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Have fun like it's the end of the world
January 2, 2012
As you're reading this, it is the second day into the same year we were told we were never to see.
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What the future holds for fitness
December 22, 2011
Wow, what a 2011 for the fitness industry. New brands, expanding brands, closing brands and weird things happening all around the fitness biz. You might have experienced some of these changes firsthand with the down economy forcing many fitness clubs to change the way they do business to stay in business.
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Five exercises for a better booty
December 16, 2011
Everyone wants a better butt. It's the thing is this coveted area for training is for more than filling out your jeans. The muscles in the rear are the largest, and strongest muscles in the body. Having "buns of steel" can help improve posture and make sitting down, standing, picking up heavy objects and climbing stairs easier. In addition, strengthening all the muscles in the hip area can also improve athletic performance, and prevent injuries.
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Three tips for starting a fitness plan
December 9, 2011
It's almost the end of 2011, and many people are planning to start a New Year's fitness training program. Whether for increased weight loss, strength or just to look better — the beginning-of-the-year goals are often started with a bang, then quickly fizzle.
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Five steps for fitness for people with limited time
December 2, 2011
Getting fit, leaner and meaner is more than just cosmetic.
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Leftover turkey? It's a perfect source of protein
November 23, 2011
Editor's note: This column originally ran in November 2008.
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How to stay on the fitness track after Black Friday
November 18, 2011
Thanksgiving is just a few days away, followed by the craziest day in America — Black Friday.
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Four rules to help avoid putting on pounds this winter
November 11, 2011
It's November, and this is the time where many Americans begin to gain those extra holiday pounds.
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Columnist recounts his 'ah ha' moment. What's yours?
November 4, 2011
I remember back in early 2000, months after having surgery to repair a torn chest muscle, is the moment when I got it.
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How to avoid added sugars in your diet
October 28, 2011
With all the debate over high-fructose corn syrup and its effects on health and obesity, the Corn Refiner's Association has actually applied to change the name of the product to simply "corn sugar."
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Common workout mistakes
October 24, 2011
Exercise is fun (in theory), and has too many benefits to list. But do things wrong, and you could find yourself injured and frustrated. So many injuries are caused by the same mistakes, year in and year out.
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20 years of fitness - Part 2
October 17, 2011
Last week, I gave you a little insight on a few lessons I’ve learned from being into fitness for the past 20 years.
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20 years of fitness -- part 2
October 14, 2011
Last week, I gave you a little insight on a few lessons I've learned from being into fitness for the past 20 years.
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20 years of fitness - Part 1
October 10, 2011
I turned 37 last week, and realized that I’ve been a student of fitness for more than 20 years.
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20 years of fitness -- part I
October 7, 2011
I turned 37 last week, and realized that I've been a student of fitness for more than 20 years.
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Three simple rules on eating to workout
September 30, 2011
When it comes to learning healthy, cell-supportive nutrition, it can seem really difficult to understand.
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Partner up to add to workouts
September 23, 2011
Editor's note: This column originally ran April 5, 2010.
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Keep fit even as the weather changes
September 16, 2011
Fall is just about here, and the weather is finally cooling off. I don't know about you, but I've had my fill of gnats, heat and humidity, so fall couldn't be more welcome.
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Four tips for better abs
September 5, 2011
Ask most exercisers what they would like to change most about the way they look, and dollars to doughnuts they'll say they want better abs.
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Intro to combat fitness training
August 26, 2011
Ask me who I think the best conditioned athletes on the planet are and I'd have to say a competitor in any of the combat sports such as boxing, wrestling, kickboxing or jiu-jitsu.
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Stay with the fight
August 22, 2011
“Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections but instantly set about remedying them — every day begin the task anew.”
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Keeping your mind strong, helps keep your body strong
August 12, 2011
"First comes thought; then organization of that thought, into ideas and plans; then the transformation of those plans into reality. The beginning, as you will observe, is in your imagination."
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Back to school, back to fitness
August 5, 2011
If you have kids going back to school soon, a whole mess of time just got freed up. The last reason for you not to be exercising will be soon getting on that bus.
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Belief in the goal is better than the desire
July 29, 2011
Often when working toward a fitness goal, desire can actually conflict with belief.
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Is society ready for 'fat acceptance'?
July 22, 2011
I've spent nearly my entire adult life as an advocate for fitness and teacher of how to develop healthier lifestyle.
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Five times saving tips for strength training
July 15, 2011
In today's busy world, we often let our bodies get lost in the shuffle. Trying to keep up on daily exercise can be tough when trying to juggle life's many responsibilities.
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Spot reduction is a total myth for workouts
July 12, 2011
While we were away in Myrtle Beach, S.C., a few weeks ago, we had an opportunity to eat at Ruth's Chris Steak House via a gift card from one of my wife, Kat's, clients.
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Preseason conditioning for fall athletes
July 12, 2011
It's July, and fall athletes are — or will soon be — beginning their pre-season conditioning.
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Advice for skinny guys to get fit naturally
June 17, 2011
When young guys start training for muscle, they usually go about it the entirely wrong way. They usually do too much too often and end up injured or discouraged.
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Some personal thoughts on fitness
June 10, 2011
Editor's note: This column originally ran on Nov. 16, 2009.
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Five reasons to lose weight now
June 3, 2011
If you’re anything like me, you may be a bit of a procrastinator. Most people procrastinate in one or more areas of their life. A common procrastination by people I meet is fitness.
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Knowledge isn't the power, it's action
May 27, 2011
We've all heard the phrase: "Knowledge is power."
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Veteran trainer shares his 'fitness truth'
May 20, 2011
In my 15 years in the fitness industry, my views of what the path to total fitness lifestyle development has evolved several times.
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The truth about carbohydrates
May 8, 2011
There still seems to be a lot of confusion about carbohydrates. What’s good, what’s bad, what do I need, what do I leave alone?
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How to stop the top four excuses
April 29, 2011
In the 17 years I've been a fitness professional, I've found that there are only a few minor barriers to fitness success — and that they are a matter of perspective.
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Talent doesn't mean much
April 22, 2011
Last week, on our FTNS radio show, "Jumpstart," Kat and I had a great conversation with our special guest, Patrick "Sarge" Avon of Sarge Athletics. about building young athletes.
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Parents need to get kids off the couch and outside to play
April 15, 2011
With childhood obesity on the rise in the United States, I
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Learn to eat your vegetables
April 8, 2011
Many people who try to eat healthier, find a hindrance early on in their efforts. They often tell me that they don't like vegetables.
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Finding your inner motivation
April 1, 2011
I was training a client one day last week (who makes a mean vegetable soup, BTW), when a woman I hadn't seen for a few weeks walks by and takes a look at a particularly difficult drill I was conducting.
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Cheat a little on the way to fitness to ensure success
March 25, 2011
This time of year, many people begin dieting — to "lean" up for the summer. But unfortunately most of these people will fail.
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Knowledge is power for meeting fitness goals
March 18, 2011
I talk to a lot of people every day who are frustrated because they can't seem to make progress in the pursuit of their fitness goals.
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Spring forward into fitness
March 11, 2011
We've officially moved into daylight-saving time, which means spring is right around the corner.
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Dining out survival guide
March 4, 2011
The exercise component of fitness is easy. Once you get in the groove of your program and form the habit, it's almost like you are on auto- pilot.
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Do you know where your food comes from?
February 25, 2011
Food manufacturers make billions keeping Americans fat and undernourished.
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How to be a great personal training client
February 18, 2011
After 15 years and more than 23,000 personal training sessions trained, I've had great clients and not-so-great clients.
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Chocolate might have some health benefits
February 13, 2011
Valentine's Day is a hol
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Wal-Mart leads a food revolution
February 6, 2011
On Jan. 20, super retail and grocery giant Wal-Mart unveiled its plan to provide its customers with healthier and more affordable food choices.
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Farewell to 'The Godfather of Fitness'
January 30, 2011
Last week, the fitness world lost a true pioneer, and powerful force of nature in Jack LaLanne. LaLanne succumbed to respiratory failure from pneumonia in his home last Sunday at the age of 96. Called "The Godfather of Fitness," LaLanne dedicated his life to spreading his message of better living through fitness to an previously unwilling audience. LaLanne's own life changed at age 15 after he attended a seminar conducted by nutritionist Paul Bragg. After listening to Bragg, LaLanne realized he was a junk food addict, and committed the rest of his life to bettering himself through exercise and nutrition. He began reading everything he could on fitness and nutrition, later enrolling in a pre-med program, and graduating from chiropractic college. Then in 1936, LaLanne opened the nation's first health studio in Oakland, Calif. He began teaching people how to exercise using freeweights (which the medical community at the time said would cause heart attacks and loss of sex drive) and even invented several fitness technologies that are mainstays in today's health clubs. LaLanne was decades ahead of his time in his systematic approach to fitness and nutrition, with today's research backing what he was saying back in the '50s. "If man makes it, don't eat it!" was one of his most famous quotes — back before we knew the dangers of hydrogenated oils and refined sugars. Jack taught women to use weights before we had studies on the effects of strength training on bone density. He preached the healthful benefits of eating more fruits and vegetables before the science of antioxidants emerged. He was a true visionary, and he was passionate about getting the world healthier from the inside out. This passion led to an enormous opportunity in 1950 that would catapult him to nationwide fame via a new media: television. LaLanne was the star of the nation's first fitness television show. It quickly became a nationwide hit, spanning more than 20 years on the air. He had a dynamic personality that was bigger than life, and his energy and passion was contagious. You couldn't meet him and not want to be better. "Exercise is king, nutrition is queen. Put the two together, and you have a kingdom!" was his mantra. LaLanne demonstrated the power of a fit life by regularly doing stunts that attracted global media. His last stunt was one of his most impressive. At the age of 70, LaLanne, handcuffed and shackled, swam Long Beach Harbor while towing 70 boats with 70 people 1.5 miles through fighting strong winds and currents. LaLanne also set several world records, including completing 1,033 pushups in 23 minutes in 1956, and completed 1,000 push-ups and 1,000 pull-ups in an hour and 22 minutes in 1959. This amazing, amazing man was also recognized for his heart as well as his muscle. He received numerous humanitarian awards over the course of his lifetime, including the People of Vision award from RP International, the YMCA IMPACT Award, and an honorary doctorate of humanities from Southern California University. Jack LaLanne unquestionably is responsible for fitness becoming an industry, with personal trainers, fitness experts, and fitness professionals, owing their careers to this remarkable man. So I'm going to say farewell to the Godfather by promising to keep moving his legacy forward by doing what I do. I'm going to honor Jack LaLanne by living what I preach, and spreading the LaLanne "gospel" of better living through regular exercise, and superior nutrition. I hope you will, too. Don't let Jack's legacy fade into history. Head over to his website, www.jacklalanne.com , and learn from this revolutionary national treasure. Goodbye, Jack. You've saved millions of lives through your life's work, and you will truly be missed. Chad Smith is a Hagerstown personal trainer, and co-owner of Home Team Fitness LLC. Visit his website, www.hometeamfitness.net, or find him on Facebook www.facebook.com/hometeamfitness.
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Have a Plan B to keep fitness plan on track
January 23, 2011
In this time-starved world, finding the time to go to a fitness center to train can be tough. What with the early rise for work, the post-work commute, the kid taxi, the trip to the club — it can quickly begin to become a chore.
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How to eat better in four easy steps
January 16, 2011
You've heard it before — the way you eat will determine most of your your fi
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How to find the right fitness center for you
January 9, 2011
In the first quarter of the year, fitness centers usually see an up-swing in new members ready to fulfill their resolutions to get fit and finally lose those extra pounds.
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Review basics to get in shape for 2011
January 2, 2011
It's 2011, and it's the time when we all start making those New Year resolutions.
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Fitness predictions for the new year
December 27, 2010
It's my final column for 2010, and you know what that means? That means it's time to dust off the ol' crystal ball and look ahead to what's coming down the pike for fitness in 2011. There are some big things coming, and you'll have heard it here first. Ready? Let's go!
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Fingers do the walking to fitness on phone
December 17, 2010
I recently entered the digital age and got myself
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Five best foods for the holiday season
December 13, 2010
With the holiday season in full swing, there are a plethora of tasty options to eat and pack on some year-end pounds.
