Why a gym membership isn't your answer.

At most gyms, especially the big box gyms, once you purchase your membership no one cares if you continue to show up. Gyms will make their money whether you show up or not because they are not invested in your results. Ultimately, you will have to get to a point in which you exercise because you are investing in yourself, but everything in life becomes easier when you have someone that is invested in your success. This is why teachers and coaches exist, to help individuals reach their goals, and in turn providing value by helping you to succeed. Even personal trainers have coaches, in the form of our own personal trainers, nutritionists, lifting coaches, yoga instructors and even business coaches. This is because we understand the value that having a coach can bring to our lives and businesses.

If you have been working towards a health and wellness goal but not making much progress, it may be time to recruit some professional guidance. We hire coaches for things like our finances so why not for our health? Who cares how much money you have if you don't have your health? Change your mindset from "How much will that cost?" to "What will I get from this investment?".

Well, when it comes to personal training, here is what you will get:

1. Motivation that leads to consistency.
2. Education that leads to better decisions.
3. Knowledge that leads to efficient exercise.
4. Fresh ideas to prevent boredom and get better results.
5. Someone to correct your form and prevent injuries.
6. Someone to vent to when no one else will listen (and in some cases a good friend).

If a personal trainer isn't in the budget other options include:

• Find a friend with similar goals that will support you and call you out when you start to slack.
• Join a running club or a triathlon club.
• Use apps like MyFitnessPal and Lose It! to help you stay on track
• Purchase a Fitbit or pedometer.

Please understand that I am not saying to get rid of your gym membership and to no longer bother going anymore. What I am saying is that a gym membership should be a tool that you can use but should not be the only tool. Investing in yourself will not only enhance your well-being, it will allow you to thrive in all areas of life.

Work on yourself

Keep your fitness simple.

Something isn't quite working out in the fitness in industry, pun intended! Why is it that people don't start working towards fitness goals because they don't know where to start? Why is it that social media leads people to think that you have to be ripped in order to enter a gym? Why is it that new clients are hesitant to get started due to a fear of what's to come?

With nearly 70% of the US adult population suffering from being overweight or obese, something isn't quite clicking.  While the numbers seem to be stabilizing, the rates are still through the roof (www.stateofobesity.org). Although changes need to happen in the industry as a whole, I'm not going to wait for them!!

HERE IS WHAT YOU NEED TO UNDERSTAND

If you have been thinking about starting a new fitness program or have tried but got lost in the confusion of what to eat, what not to eat, how to exercise, how long to exercise, or what order to do all of the thousands of exercises that you see in magazines, websites, YouTube, or Instagram, let's just stop the madness right now.

Here is what I want you to focus on - KEEP IT SIMPLE!

1. Drink water all day long - Don't go overboard but make sure you always have access. If you have water on hand you will drink it instead of other calorie filled beverages and you will stay hydrated while drinking your morning coffee.
2. Eat 5 Meals A Day - By spreading your meals throughout your day you keep your metabolism burning and burn more calories. Even if you eat the same foods you will burn more calories. Its a no brainer. Easiest trick is to split your lunch into 2 portions and pack a snack. Voila, you now have 5 Meals!!
3. Eat Real Food - Look at ingredient lists and put down food that has a list a mile long. Fill your body with natural things that it knows how to digest and stay away from stuff that needs artificial flavors and colors, gross. I understand that sometimes you will have to stray from the real food road, but slowly try to make your diet consist of as much natural, local food as possible.
4. Move Everyday - I have said it before and I will say it over and over again, I DONT CARE WHAT YOU DO JUST DO SOMETHING!! Walk your dog, walk up and down your stairs 3 times before getting ready for work, get on your pogo stick (my dad gave my brother one for Christmas when we were kids and if this is your choice of exercise I congratulate you, it is no joke), do the 3 yoga poses you remember from your last class, anything. Everyday you are consuming calories and quite frequently consuming more than necessary so why not make sure you burn extra each day. Aim for at least 15 minutes per day. As 15 minutes becomes easy move up to 20, 25, 30 .....
5. Don't Be Scared of the Gym - If you've paid for a gym membership and feel you need to get the most of it, go in and get on a stationary bike. They are the least scary when it comes to machines. While you're on the bike look around and understand that everyone out there was where you are right now. Also realize that some still have no clue what they are doing. When you are ready to step onto the fitness floor and start weight training, find a friend that you trust (I will be your friend), a staff member/trainer, or even someone in the gym that looks like they know what they're doing and ask for help. The gym is filled with egos. If you tell someone "you look like you know what you're doing in here, can you show me how to use this machine?", I almost guarantee that they will bend over backwards to help you.  

     Make sure you learn these 3 machines for the most basic Total Body Routine:

• Lat Pull Down - works your back and biceps.
• Chest Press - works your chest and triceps.
• Leg Press - works your lower body.

If you implement these 5 rules I guarantee that you will be well on your way to meeting your fitness goals. When this is your new "normal" then you can begin branching out to add in other forms of exercise and further cleaning up your nutrition.

LAST RULE

The right personal trainer will make you feel at ease. You will trust that they will comfortably work you into your workout regimen. If you are ever feel like you are being rushed into something communicate that to your trainer, if they do not respond in a way that comforts you, give me a call! I've been deemed the "Nicest Personal Trainer", but this nice trainer also gets results!!

Please share this with anyone that may benefit. Stay happy, get healthy!!

Morning Movement - Get Some!

One of my first goals with each new personal training client is to incorporate Morning Movement into their daily routines. As a non-morning person I understand how challenging this can be and how many excuses can keep this from becoming a habit. However, If you truly want to get fit and stay fit, this one habit can make a world of difference. REASONS TO GET MOVING EVERY MORNING:

• Starts your day with energy and mental clarity.
• Boosts your metabolism.
• Sets a healthy intention for the rest of your day.
• Eliminates the procrastination of fitting in workouts throughout the week.
• Eliminates the excuses that arise throughout the day for not being able to exercise.

Now some might read this and say, "You want me to exercise EVERYDAY?" and I will answer "YES". I am not saying you have to do a 90 minute yoga session or be the first one at the gym. What I am saying is set aside at least 15 minutes every morning to get in some sort of movement. Depending on your goals and the stage in your fitness journey this can be a variety of  activities. Morning cardio is a wise choice for those looking to lean out, while a yoga and meditation session is good for those recovering from a workout/training event or those that just need a little quiet time before their hectic day starts.

Because my schedule and job allow me multiple opportunities throughout the day to exercise, I tend to catch a few extra winks in the mornings. However, every time I squeeze in my exercise before my day actually starts, I love life that day! I'm full of energy, my body feels loose and moves without any aches or pains, and I get to enjoy my evening reading or hanging with my Boo and Bullies without having any sort of non-exercisers remorse.

MoveEverydayCollage

Give it a try. Wake up 20 minutes early for one week, step out your front door and jog 7 minutes down your street, then jog back. Throw in a couple of stretches and you are all set!!

Other Ideas for Morning Movements:

• One of my Quickie Workouts
• A morning yoga sequence
• Walk your dogs
• Crank your favorite playlist and dance your fat off! - My favorite Playlist right now
• Jumping Rope
• 20 Push Ups, 20 Squats, 20 Crunches
• Swimming
• Commute on bike or skate board to work
• Yard Work
• Hoola Hooping
• Roller Skating
• Whatever you enjoy doing!!

I posted this video on my old blog and am still in aw every time I see it! One day I will start my morning like this:

Get moving!!

Healthy Habits Checklist

Very few things turn out well without a bit of planning. Sure, there's the spur of the moment celebration and the successful wing-age of a work meeting, but for the most part things run more smoothly when there is a little planning involved. I'm not saying that calendars and elaborate checklists need to be involved, but it is wise to at least think through the process and develop some sort of game plan. This is a process that I like to do at least every night before I go to bed. On good days I will start this process much earlier in the day or even the weekend before. The earlier the better, but there are the days when the time just isn't there.

To keep things nice and easy ask yourself these 3 questions:

What will you have for breakfast?

Breakfast is by far the most important meal. Make sure you have something that you can either a) make and eat before you have to leave for the day, b) can eat on the go, or c) eat as soon as you get to were it is you are going. Do not "forget" about this meal. Your body needs fuel to start burning calories and to help get your brain get started. I guarantee you will have a better day if you eat a healthy breakfast. Quick and easy options include:

• Make before -  Iced coffee with coconut milk, eggs and sautéed spinach
• Eat on the go - Coffee, toast with Peanut Butter and a banana
• Double as a Snack - Coffee, No Bake Oatmeal Bites and an apple
• Eat when you get there - Green Tea, greek yogurt with blueberries and nuts
• Gas station saviors - Small coffee, giant bottled water, Kind Bar, banana

What is your plan for lunch?

My favorite option for lunch is leftovers or leftovers reworked. Make extra dinner and put some aside for the next day or add some chicken or salmon to a salad base that you make while dinner is cooking. You can plan to stop and grab lunch at your favorite lunch spot (lean proteins, greens, whole grain carbs - unless its a cheat day). Or you can swing into a grocery store and purchase a wrap from the deli or a pre-mixed kale salad, an avocado, and some nuts. Either way, decide on your plan the night before.

What time will you workout? 

Yoga or CrossFit class after work? Get your outfit packed and put your yoga mat in the front seat of your car to remind you all day of your plan. Make sure to hydrate throughout the day, as we tend to be less hydrated at the end of a long day.

Personal training session early in the A.M.? Lay out your clothes and get your water and other necessities ready to go and then get to bed. Depending on how early I have to get up, I sometimes sleep in part of my workout gear. Lots of sleep, or at least some extra, will help you to be able to tackle the workout head on. For me this is a requirement, otherwise I'm hitting the snooze button! Plan your breakfast to be something that you can easily digest. For me a banana and a couple of Protein Power Bites does the trick.

If you can't get a workout in because of a really crazy schedule then get in the extra activity throughout the day. Park farther away, take the stairs, do air squats, planks, or leg lifts whenever possible, crunches before bed, calf raises as you brush your teeth. I call it Stop Drop and Exercise!  Something is better than nothing.

If you would like to give yourself a fighting chance to have good food readily available, plan ahead as much as time will allow. You will realize that you like when you don't have to think about what you're going to eat and that it fits into your day much smoother than eating something "convenient" and then regretting it or feeling disgusting shortly after. Then, you will  have time to think about more important things, like which Pinterest project your gonna do this weekend. If only.