Don't Be That Girl!

Seriously, please don't be the one.  Yes, that one - the one that runs into the gym in a panic 4 weeks (or maybe even less!) before the big event wanting to 'get in shape for (insert event here.)  It isn't a pretty conversation, there may be eye rolling and judging, and of course that underlying sense of desperation and urgency.  Save yourself the struggle.  And if your trainer promises results in that short of a time span it’s usually a good idea to check their credentials or find out just what kind of time or program they have in mind.

We currently have about 3 months until the holidays, maybe even less.  If you’re usually a last minute kind of person, this is your wake-up call! Now (as in today) is the time to start thinking about how you want to look in those holiday photos or that party dress.  You owe it to yourself to take the time to do it right.  There is no magic potion or quick fix that will get you there in a week, or even three weeks.  By starting a program at least three months out you give yourself time to sit down with a trainer or coach and get a clear picture of where you are at and then work to strengthen your weak areas whether it is exercise, diet, stress, or a combination of things.  To truly make a shift toward good health you must address the whole spectrum.  You must create a plan of action, and you must do your part when you are away from your coach!

When you try to tackle a goal with a shortened timeline you create extra stress both mentally and physically – you know you should have started sooner, but you didn't.  This extra stress works against you making progress at the very foundation of your body processes.  Just as you know that you can’t out train a bad diet, you can’t out train stress either…and let’s not even think about how food and stress go hand in hand!

The moral of this story is… don’t wait.  If you know you have some pounds to shed or some arms to tone then get on the ball and set up your program NOW! 

7 Tips for Making the Most of Your Training

7 Tips for Making the Most of Your Training

If you’re spending your time and money on personal training, you deserve to get great results. As your trainers we are here to guide you, teach you, and motivate you but you have to be the one to put forth the effort. Remember, showing up for a workout is not the same as working out.

1.     Drink Water.  This is the single most important thing you can do for your body.  No less than 8 cups (4 bottles) a day, no excuses.  Use natural water infusions but try to stay away from additives and artificial sweeteners.  Did I mention that there are no excuses?

2.     Show up on time. Every minute you’re late takes away time you have scheduled and can throw off your workout plan.  Life happens and we all run late on occasion but if you are arriving 10 minutes early for your warm up this should not be an issue.  If you need to cancel a session a 12 hour notice is expected.

3.     Clean up your eating. No amount of working out can override a less than ideal diet. Incorporate more whole, natural foods, and limit eating out.  Your trainer can spot a bad diet in your measurements so be truthful about what you eat, end of story.  If you feel that you need to hide the fact that you are eating something then you shouldn’t be eating it. Turn in your weekly logs or you may be removed from the following week’s schedule.

4.     Don’t be negative. Your trainer will have a hard time managing your program and results if you claim to be exercising more or eating better than you really are. Be honest and open about what you’re willing to do; then let your trainer be honest and open about the results you can expect.  Remove the word “can’t” from your vocabulary, there is always a modification.

5.     Set clear goals.  You trainer cannot set goals for you, they can guide you in the right direction, educate you on healthy goals, but ultimately you have to want it.  Use the acronym SMART for your goal setting and handwrite all goals in your log or journal.

6.     Come into the gym on your own.  Show your trainer that you are making an effort and not relying solely on them to do the thinking for you.  Your training program is a partnership and if you are here to make a change and become more healthy and fit then show it!  Enthusiasm breeds success.

7.     Be well rested. Your fitness recovery and progress, as well as your available energy for workouts hinge on adequate sleep. Showing up exhausted drastically limits the potential of your sessions and increases risk of injury.

Put Me in Coach!

Working privately with a trainer is a great way to build confidence, learn a safe routine, and especially to overcome plateaus.  People often hire a trainer as a way to motivate themselves or to keep accountable in their fitness routine.  Once you become comfortable with programming your exercise you may speak with your trainer about switching roles.  
Ask your trainer if they offer a coaching relationship in which you take a more independent role in your activity and nutrition and your trainer meets with you at a scheduled time each week to track your progress.  One on one meetings are the best approach, but in a pinch you may also be able to check in with your trainer via phone or e-mail.  
While this trainer-client relationship is not for everyone, it may be just what you need to jump that next hurdle.  The client in this situation is able to become more independent and flexible with their routine, and the trainer is able to focus on smaller details and give more specific lifestyle training than he or she is able to offer while your meetings are centered strictly around workouts.

Me & Cardboard Richard Simmons at the Gift of Life 5k in 2012

Just remember, your trainer can't make the changes for you, so the more you know how to make progress on your own the more likely you are to make the progress.  When you find yourself only going to the gym to meet your trainer it's time for a change!  (Especially if you're only meeting your trainer 1-2x a week!) On the same note, if you're only going to the gym 1-2x a week it's not likely that you are going to continue without some motivation or accountability.  So take a few minutes, speak honestly with your trainer and together the two of you can come up with a program that suits your needs, your personality, and helps you achieve your goals efficiently!

For more information on the Motivating Wellness Coaching Program Click Here then call (409) 659-1036 or e-mail to discuss options that would work well for you!

More Results, Less Time

That is what we want ; more for less.  Unfortunately it doesn't work out that way, in fact the opposite is likely to be true and we end up with less for more.    One of the few times when we can see more for less in in our workouts or our fitness routines. 

So how do you go about getting more for less? First off let me be totally honest - we aren't talking about putting forth less effort.  If you aren't willing to break a sweat then you might as well click back over to Pinterest or Facebook.  If you want to get in, bust your buns working out for 20-30 minutes, get out and start seeing some results that's what I'm talking about!  Lets get you a plan of action! (And of course if you're not already exercising please speak with your physician and/or a professional before beginning any program to ensure that you are in sufficient shape and that you plan safely.)

Step one: Forget your old routine.  All of it, I'm serious. If you're doing the same routine week after week you are eventually going to stop seeing results, not to mention get bored, lose focus, and likely become sloppy with your movements.  You still need to warm up but get creative with that too; take what you usually do...and do something else!

Step two: There are many ways to build your workout so let's take a look at one of my favorites.  Those of you who know me know that I have the attention span of a squirrel so I like to bounce around for short bursts of activity.  My goal is to keep the heart rate up throughout the workout.
Pick out 4-6 complementary exercises for the day, some involving weight or toning work and others simple exercises to increase heart rate.  Machines do not generally work well in this format so stick to bodyweight, calisthenics, plyometrics, etc. Do them slow and easy one time around as the final portion of your warm up, then get moving!

Pump up the Sweat!

Perform each exercise for 30-60 seconds and rest only 15-20 between exercises.  Alternate bouts of your 4-6 exercises with a quick sprint on the treadmill or a burst on the rowing machine.  If you don't have access to these machines sprint town the driveway or do some jumping jacks.  Remember, we want to get sweaty and I didn't promise less effort only less time!  After what feels like an hour goes by and you notice it has only been ten minutes don't be upset just move on to the next step.

Step three: Keep going! This is the point where I like to kick up the cardio work so if you're at the gym pick out a gnarly machine like the stairclimber and keep on sweating!  If you're at home take that run from the driveway down the block.  Moderate pace for at lease 5-7 minutes.  This is NOT your cool down!

Step four: Cool down. You've earned it.  Take a stroll and I mean a nice leisurely stroll.  Your breath and your heart rate should level out, drink some more water (you have been drinking water this whole time right?) and maybe finish up with a relaxing sun salutation.

Like I said, there are many ways to rev up your intensity this is just one that I happen to enjoy.  Always be aware of your safety and don't do anything outside of your level without consulting a professional.  Now, get to work!

Staying Motivated

Drinks after work are fun.  Sometimes quite a bit of fun - but the same old thing gets boring and let's face it you aren't doing your bodies any favors sipping empty calories and snacking on chips and salsa.  When you're ready for an invigorating change of pace just head on over to your local fitness spot for some small group or semi-private training! Quality time with friends and positive changes for yourself it's a win-win.

The concept of group training is not a new one in the fitness world; however it is growing in popularity for a variety of reasons. The most obvious reason of course is that it’s fun – you get to meet up with some of your pals or co-workers in a new environment and do something that is good for you. The dinner and drinks that you may go out for afterward to celebrate your small victory could be another story - that’s up to you!

Training in a small group is really just plain easy. 

It’s easy on the pocketbook because you have the option to split the cost of the training between the participants.  Group training rates are often only marginally higher than private rates and you get to split the cost between the whole group so $50/hour can quickly become $20/hour 

It’s easy to schedule because unlike a group class that is typically held at a set times of the day, you only have to accommodate yourselves. You and your trainer can work out a schedule that flexes to fit the needs of your group.

It’s easy to be part of a group that supports, pushes, and motivates one another to come in, to progress, and to improve. The relationships that we build in this type of setting keep us coming back for more and can be just the thing that you need to get your fitness program on the right track.

Motivating Wellness has great group training options both in studio and on-site and we are more than happy to get you started and help you and your fitness pals to reach your goals. Call us today at (409) 659-1036 to set up your initial consultation.