We move faster than ever before from day to day. We demand a lot of ourselves in many facets of our lives. We cannot maintain a high intensity in these all of the time. We need to strategically think about when we are going to maintain, surge, and step back. I have noticed this with my clients over the last 13 years. They either want to go super hard or they want to just take a break. They find no middle ground, which is where we should be living the majority of the time. So, I developed what I call the 9/2/1 rule. This can be used in all areas of life, but I will relate it to nutrition and exercise here.
9 – Baseline
This is where you will be living for the majority of the year. For 9-months, you will strive to move a little bit each day, get a few hard workouts in, and eat well 80-90% of the time. You make good progress and don’t go backwards. You continue to see changes in your energy, mind, body, and physical fitness. Not huge leaps and bounds, but just enough. You can fit this routine into your daily habits without too much difficulty. This is where you really succeed.
There are times in your life where you will need to “surge”. I heard this term from a friend of mine and it made total sense. For this 2-month period, you will prioritize your fitness and nutrition. It will be one of, if not the main focus in your life. You will have to sacrifice some other things in your life to get there. Parties, time with friends, some work related things, household projects, and many other things might have to take a backseat for a while.
This is the time to go at it hard and never look back. For some, 2-months may be too long to keep up a high intensity. If you need to, you can reduce it to 4-6 weeks. It just depends on the person. Regardless, you only have a certain amount of time that you can go hard before you burn out, crash, and maybe even go backwards. Proceed with caution.
1- Step Back
If you put in the work up front, you will earn a well-deserved vacation. You don’t have to use this month all at once. You could use it in chunks. Most people will find it beneficial to use it on a real week long vacation, holiday parties, and during times that you are working hard on other areas of your life. Preparing for a big project at work, getting ready for your son or daughter’s graduation party, or caring for a loved one, just to name a few. Now, this does not mean that you need to go totally off the wagon. This is just a time to step back and enjoy life. Take a break from the hard work and push the reset button. After you take the needed time off, it’s time to go back to your baseline.
Inbody & Metabolic Rate
Hopefully by now you have met with one of the trainers at Genesis (and if you haven’t, schedule it now!!) and have used the InBody. In the short time we spend in the back we discuss your goals and how to approach them based on your current InBody results.
As you have heard many times, especially as we go over your InBody results, we always want to make sure you are eating enough and how under eating can prevent you from achieving your goals. One of my favourite numbers that the InBody provides is your BMR, or you’re Basal Metabolic Rate.
You BMR gives us a baseline number of how much energy your body uses to run for 24 hours at rest (imagine lying in bed, perfectly still for 24hrs.) This number covers all vital functions such as gas exchange and pumping blood throughout the body.
Using your BMR we can establish a calorie range to help you reach your goals whether it is fat loss or muscle gain. Below I have attached a website that explains what I have summed up. It also shows you the math behind it and allows you to plug in your personal information. If you are curious about your results, schedule a time with one of the Personal Trainer Cumming GA and we can discuss what they mean to you!
When You Fail To Plan
Even though this saying sounds cliche, it is a simple fact. If you pack your gym bag the night before, you are more likely to get in even a quick workout. When you pack your lunch the night before you won’t resort to a vending machine or fast food restaurant for your lunch choices.
Besides helping with your dedication, being prepared helps you to feel in charge of your life. There is always room for spontaneity, but when you have a plan at least you know you can get right back on track and stay in charge. You don’t pack up a suitcase and go on vacation without knowing where you are going so why leave everything to chance when trying to achieve your fitness and nutritional goals?
Spend a few hours one day per week planning what you’re going to take for lunch and snacks. Pre portion your snacks and have them ready to go. Put your workouts on your calendar as appointments. And most importantly, don’t give up if you forget your lunch one day or skip a workout! Make the best choices you can and get right back on track.
I know you are busting your gut in the Gyms in Cumming GA and watching what you are eating but why does your tummy always look full? For women, we immediately blame “bloating” but this is not just a problem for us. Men and women can both suffer from uncomfortable and visible bloating, so here are some easy ways to combat it before your next trip to the lake!
First, what is bloating?
According to health abdominal bloating is anytime your GI tract is filled with air or gas. The gas builds up when food begins to break down and when we swallow air. For some, bloating is more than just a swollen abdomen. Other symptoms include frequent burping or belching, painful or hard abdomen and rumbling and gurgling noises.
So how do we fight it?
Avoid swallowing excess air. This means limit the amount of gum you chew, drinking from straws and carbonated beverages. Also, choose less “gassy” and high sodium foods. So the night before you put on your swim suit avoid cabbage, beans and lentils and excess salt.
And of course, drink water! Consuming more water will help flush your system of excess sodium and keep you hydrated. Feel free to add some lemon to your water to help you keep drinking. Lemon is a natural diuretic so drink up.
If you tend to constantly feel bloated you may also want to try out a probiotic.
Now you have the tools to stay swim suit ready!
Fitness Setbacks Tips and Tricks
They happen to everyone at one time or another. Everyone has great intentions when they get into a new fitness regimen. You’ve got a goal – maybe it’s to lose weight, shape up or just improve your health – and you’ve got the motivation. The problem is that life doesn’t always make it easy to achieve what you set out to and any number of setbacks could get in your way at any time. How can you overcome your fitness setbacks?
Forgiveness: Forgive yourself for getting off track. Everyone struggles! You did it before, you can do it again.
Energy: Rekindle that energy that got you started. Visualize your goals and get excited again.
Patience: Have patience with yourself. Time off doesn’t mean you’re starting from scratch but it does mean you will have to ease back into your routine.
Consistency: Focus on consistency rather than performance when you’re getting back to it. You’re recreating a habit so showing up is half the battle.
No matter if you’ve suffered an injury or health problem, you’ve just come back from a long vacation, or you’ve been travelling for work, your future remains what you make of it. Never give up on your fitness goals regardless of what fitness setbacks you experience.
Tips to Control Your Eating
It seems that one of the most stressful parts of the holidays is eating. Everyone always talks about how there are so many parties, and so much food they have to eat. And everyone uses the words “have no eat!!” There is a big difference in having to eat, and having to overeat!!!
Here are a couple of tips to keep holiday eating under control:
When you are going to a party, or dinner where you know there will be lots of food, do not be hungry!! Eat a snack before you go. Even a quick protein bar of some type will work. Choose something small so that you don’t arrive starving and eat too much.
Don’t be afraid to eat your holiday foods. When you get to dinner, put a small amount of all the foods you like on your plate and eat them. Just keep the portion sizes small, and don’t go back for seconds. You can rest assured that a couple of small holiday meals are not going to set you back at all, and you will get to enjoy some of your favourite holiday foods.
Don’t drink your calories! Holiday parties are notorious for serving sugar-filled cocktails and punches. Choose drinks without heavy mixers when possible and alternate with water in between.
It’s ok to say NO. Don’t feel guilty for turning down extra treats at parties, or taking home dishes. If it’s not around you can’t be tempted, right?
Don’t let one “bad” day turn into multiple bad days. If you have a huge meal, or overeat, get back on track quickly. Don’t let it spiral out of control.
Benefits of Keeping Things Sim
I like to keep things simple when talking to clients about their health. It can be very overwhelming to understand all of the components of healthy living when you’re making a lifestyle change. There’s so much information to take in. However, you must get these 5 things right in order to be successful on your fitness journey.
You need to build muscle to change your body and your mind. Physical strength builds mental strength. As you feel yourself getting physically stronger you will feel more confident in other areas of your life. Strength is power.
If you eat crap, you will feel like crap. Your body is a machine. Fuel it with real, whole foods as much as possible. Hint: that won’t come in a box.
The only effective exercise plan is one that you can stick to. Find something you like to do and keep doing it. Your body will adapt so continue to increase length and/or intensity to avoid plateaus. Don’t commit yourself to something you hate and a schedule you can’t maintain.
Your body hears what your mind says. If you wouldn’t say it to your kids, or your mom, don’t say it to yourself. Would you tell your kids they can’t do something they are trying hard to achieve? No, so don’t tell yourself that.
Unless you’re a professional boxer you don’t need to get to a specific weight. Focus on your body’s composition rather than the number on the scale. Also, if you constantly repeat numbers 1-4 the weight will take care of itself.
Weight Loss in Cardio
As a woman and a personal trainer, one of my biggest pet peeves is hearing people say they only need to do cardio to lose weight. That is one of the biggest fitness myths out there today. It has been proven repeatedly that adding weight training to your regular exercise program will dramatically increase your fat loss.
Cardio conditioning is great! Biking, running, swimming, etc. All have great health benefits but if you want to burn more calories after your workout, while you are relaxing at home, add 30 minutes of intense strength training 3 days a week to your normal routine. Additional benefits of regular weight training include injury prevention, increased bone density, increased metabolism, and it promotes better form for regular cardio exercise like spin classes, or running.
There are a number of ways an exercise can be made harder other than packing on more weight. This is important knowledge for injury prevention as well as for specific training purposes. A personal trainer Gyms in Cumming GA will have the knowledge to scale up and down the movement depending on the level of the client or athlete.
Let’s take the bench press exercise for an example. A regular bench press would have the tempo of one second down and one second up; which is great for learning and practicing technique. However, when more intensity is needed, you can alter the tempo for more gains. A longer tempo is generally harder; for an example three seconds on the way down and one second on the way up. Reaching the same number of reps with slow tempo will be much more difficult. A personal trainer Allentown PA in Richmond Gym will alter the tempo depending on client and athlete needs.
As humans we are not perfect and we will have imperfections. One of which are physical imbalances; left and right, front and back, top and bottom. Once we are comfortable with the form of a bilateral exercise, such as the barbell bench press, we can transfer it to a unilateral form – the dumbbell chest press. If we have an imbalance one arm will generally be weaker than the other. Our goal now is to balance both arms with independent resistance. A personal trainer in Best CrossFit Pittsburgh will be sure to spot clients to ensure safety.
Now we’re getting fancy. The barbell bench press has a constant tension on the chest, shoulders and triceps. When we add an accommodating resistance, we are changing the amount of tension throughout the movement. This can be done through adding chains or resistance bands on the bar. Now when we perform the movement, it gets harder as we finish the press. This will train our lock-out strength at the end of the movement.
If you need more personalized help with your exercise and training then Contact the best Pasadena Personal Trainer in Gyms in Cumming GA, Surrey, and Langley.
Have you ever been on the road, wanting to keep up with your Gyms in Yorba Linda fitness routine only to find a less than adequately equipped hotel Richmond Gym with barely enough space to fit a hobbit?
Here are a few strategies that will help you get a good workout in no matter where you go.
Here is an analogy I like that I heard from Ramit Sethi.When you go out on a first date with a girl, whether or not she is gonna kiss you at the end of the date has already been decided within the first 5 minutes of the date. The other 2 hours of the date is inconsequential.
Same goes with working out. Whether you are going to wake up earlier in the morning, head to the hotel Gyms in Cumming GA to do your treadmill sprints was already decided that night before before you go to bed. That is why so many of us keep on hitting the snooze button when it comes time to wake up.
Our mind requires mental triggers to turn a concept, a thought, into actionable reality. So here is what you need to do to trigger your mind to commit to actually following through with your early morning treadmill sprints.
And this is simple.
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We get asked Richmond fitness and nutrition related questions a lot. After all, we are known as the weight loss and fat loss experts in Richmond and in Cloverdale.
When most people ask us these questions, they are expecting a “magic pill” answer. An exercise routine or a super secret diet that will finally solve all of their weight problems once and for all.
The thing about weight loss and fat loss is that most people focus on the fitness training AND the diet way too much.
When it is actually our everyday simple habits that trips us up.
Don’t believe me?
If I give you the perfect exercise and nutrition formula that is guaranteed to help you lose 20 pounds in one month, but you have the habit of going out with your buddies after every hockey game for some bar food and beer, then you will not be getting the desired results.
Another issue that comes with simple habits is that it directly contributes to our ability to create time for exercise and healthy eating.
Whatever your plan for weight loss or fat loss is, you are required to spend additional time on top of what you already do everyday.
A typically plan would look something like this:
30 minutes of physical activity 5 days a week.
Prepare healthy meal on Sunday for the whole week. This process would take roughly 2 hours of grocery shopping time (including travel), and 4 hours of preparation time in the kitchen.
So if you add that up, it is an additional 8.5 hours per week of activity that you are not used to spending time on Richmond fitness.
Without learning how to create new habits of making time for exercise and nutrition, how long do you think this plan will last?
This is the reason why most people who set a New Year’s Resolution in January of getting in shape, lose weight, or lose fat, quit by March.
My job as a coach is to help my clients understand how to create lasting habits. Once that is accomplished, then the exercise and nutrition part is easy.
So here is the first step to creating new habits: Start with a clear and simple plan.
Let’s take losing weight as an example.
Step 1: Define your desired outcome
To lose 20 lbs
Step 2: Define the required behavior to achieve such outcome
To exercise and eat healthy
Step 3: Break the behavior down to clearly defined action
Go to the gym 3 times a week and eat less processed food.
Step 4: Break the action down into a precise plan
30 minutes of weight training and 10 minutes of high intensity interval each time at the Gyms in Cumming GA. Cut out processed food at least one meal a day.
Only by going through all 4 of these steps do you actually have something that you can act on without any confusion.
Most people stop at either steps 2 or 3.