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!


Snacking to Fuel Your Day

I often get asked about nutrition, specifically snacking between meals and what constitutes a good healthy snack!

As a proponent of the Macro Diet and wannabe Paleo eater, I try to work in two or three snacks or smaller meals spaced three hours between meals in order to get what I need throughout the day, and also to keep my energy up throughout the day! No one wants a depleted, hangry trainer and wellness coach so I need to be energized!

Eating steadily throughout the day- by ways of eating a set meal or snack every 3-4 hours (not constant grazing as that is often mindless) can help us get what we want out of our plan to fuel us through workouts, work days, kids, social obligations etc.

So now that you know why you should snack- what should you be eating?

I try to get a bit of protein and carbohydrates into every snack! Here are my go-to snacks:

Protein Balls

Trader Joe’s Light Cheese Sticks

Carrots and Sabra Roasted Pine nut Hummus

Apple slices with Almond Butter (or any nut butter really!)

Smoothies like this one:

Strawberry, Coconut, PB smoothie

Greek Yogurt with 1/2 a packet of Belvita Breakfast Biscuits

1/2 a sweet potato topped with plain greek yogurt and ground turkey

Turkey lettuce wraps

Homemade trail mix with dried fruit and nuts

You can choose your snacks based on your program and what you need to meet your daily goals!