7 Tips For a Successful Workout

Do you ever feel like you aren’t getting enough from your workout? Here are 7 tips to make sure you stay on track and get the results you want!

1. Be Consistent
Consistency is important in maintaing a successful fitness routine. Decide at the beginning of each week which days will be set aside for strength/interval training and which days are going to be cardio days. Stick to that each day. In addition if you like to take classes, look at the schedule of classes each week and write down which ones you want to take in your calendar. That way you won’t schedule something in that time slot!

2. Follow an Effective Program
As a trainer, I develop specific programs for each of my clients to make sure they are hitting the areas they want in order to get the results they want. You can do this without a personal trainer by following these steps
Strength training: If you belong to a gym, ask if they do free consultations with trainers or wellness staff. Doing this will allow you to ask any questions you may hae about what kind of s trength program will be right for you, as well as show you correct form and use of different machines! Also don’t be shy- if there is a trainer on the floor without a client- ask them for tips!
Strength should be done for at least 30 min 2-3 times a week. With the majority of my clients- I go for circuit style strength! This involves several exercises done at a specific number of reps or time intervals done 3-4 times.
Interval training- Interval training is when you change up the intervals or intensity of your workout. For example- walking for 1 min followed by a sprint or jog for a min. You can add and take away resistance as well as changing speed. Spinning is a great example of interval training. I recommend interval training 2 days a week to see the results you want!
Cardio: 30-60 minutes of steady, low to moderate activity. This can be jogging, walking, biking, water aerobics, yoga, or dancing. 1-2 times a week.

3. Set Realistic Goals
When you are starting a new program, write down exactly what it is you want. Then follow the SMART technique:
Specific: what is it you want?
Measurable: how will you know that you have made progress? Weekly weigh-ins, inches lost, strength increases etc
Attainable- can you do this?
When you identify goals that are important to you, you have to figure how to make them work.This allows you to develop the attitudes and skills to reach them.
You can attain most any goal you set when you plan your steps wisely and find yourself growing to match them. Acknowledging your goals allows you to build self image and worth.
Realistic- are you willing and able to put in the time and effort towards this goal? How motivated are you? A harder to achieve goal will boost your motivation and is ultiamtely more likely to be accomplished!
Timely- set a time frame in order to keep yourself on track.
Remember we are using goals to create healthy behaviors not striving for perfection!

4. Use the Buddy System
Working out is always more fun with a friend! It is also more likely to keep you accountable as you are going to the gym or to a class with another person who expects you to be there with and for them!

5. Be Happy
As Elle Woods so famously said “Exercise gives you endorphins and endorphins make you happy, happy people just don’t kill their husbands”
To be happy in the gym figure out what exercise you enjoy and will actually want to do. If you aren’t a class person- you wont enjoy a spin class no matter how good the music is or challenging it is! The happier you are the more you will adhere to a program!

6. Watch the Clock
Listen to your body on this one. When do you have the most energy during the day? That is when you should work out!
If you are a morning person, workout in the mornig before work! If you have the time and energy after work, do that! Finidng out when you have me most energy and working out then will yeild the best results!

7. Be Patient
Finally, remember that these things take time. To achieve lasting weightloss and body peace, you need to take your time and allow yourself to enjoy the journey. There will be setbacks and days where no matter how hard you try you just cant workout. Allow yourself breaks, with hard work and patience all your efforts will pay off!

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Conquering Change

Change is an undeniable part of life. And yet it is the one thing that can derail us the most. We run from change because it often brings with it the unknown and untested. We cannot always be sure of ourselves in new situations and so we react in a negative fashion.
However there is something so beautiful about change. This is when we find out our strength, our passions, and who we truly are! So instead of running away from change, embrace it.
No matter what the change is, create a plan of action, take out the unknown by planning ahead.Part of the fear is the fact that it is often uncontrollable. Find an aspect that you can control, and breathe into it!

Before every change in your life, take a few minutes to breathe. As you breathe, embrace this change with every fiber of your being. Allow any of your thoughts around the change- both positive and negative to surface. Breathe each one out, without giving any weight to any of them. Once you are calm, begin to sift through these thoughts, paying attention to any negative or doubtful thoughts. Write these thoughts down, and when you have time, meditate on them. Why are they causing you doubt? And how can you become comfortable with them? What do you NEED to work through these thoughts as well as the change in a positive confident manner?

Remember every change is ultimately for the better, it is a part of your journey! Without it we cannot possibly grow to our fullest potential!