In the middle of a hard workout, what do you do?
When you are in the middle of a workout and it starts to get hard, what do you do?
- Say, “Well, I guess I’ve reached my limit today,” and stop
- Ask yourself, “Why is this so hard for me? I’m in terrible shape. Why do I even try?”
- Tell yourself, “Bring it on. This is where I SHINE and when it counts the most!”
Here’s another example:
Over the past few days, you’ve been swapping out your not-so-healthy snack with healthier choices. Suddenly you are hit with a MAJOR craving for cookies — but you’re not even that hungry. What do you do?
- Say, “I’m just going to eat the cookies anyway because life is short and who cares.”
- Ask yourself, “Why I am so weak? There must be something wrong with me to get all of these cravings.”
- Tell yourself, “I’ve got this! This is a chance to show my old cookie habit who the real boss is around here!”
Here’s a sneaky secret about both of those scenarios that very few coaches are willing to talk about.
Making changes – even healthy changes — can be HARD sometimes.
It’s because you’re moving out of your comfort zone … which is a good thing!
“You never change your life until you step out of your comfort zone; change begins at the end of your comfort zone.” ― Roy T. Bennett
It’s a sign you’re making REAL progress. Not just physically, but also mentally.
And things WILL get easier. And easier. And easier.
And soon you won’t even have to think about it that much … because it’ll become a HABIT.
Posture & Digestion From a ST Johns Wood Personal Trainer
We’re getting a little personal today, but we can’t talk about core strength without today’s topic: digestion!
You might not realize it, but your posture (and core strength) have a HUGE impact on how you digest your food.
1. Heartburn & Sluggish Digestion
Slouching after you eat can cause pressure in your abdomen, which can trigger acid reflux – which is when stomach acid squirts back up into your esophagus. This can cause heartburn.
Plus, there’s some evidence that slouching can slow down your intestines as food and waste move through your system.
Slouching can also increase the pressure inside your abdomen, which puts pressure on your bladder.
On top of that, hunching over makes it harder for your pelvic floor muscles to stand up against that pressure, which can lead to urine leaks.
I told you we were going to get personal! The thing is, sluggish digestion can lead to constipation, bloating, and gas.
Your posture also plays a surprising role during bowel movements. Slouching can make it harder to go and may be linked with constipation – and even hemorrhoids if you strain.
Sitting with a neutral spine (think about elongating through your sides) and tipping forward slightly from the hips can help ease the “go.” So can placing your feet on a footstool so that your knees are higher than your hips (similar to squatting).
Just a few reasons to think about keeping your core strong, stable, and aligned!
Core Strength Test From A St Johns Wood Personal Trainer
Want an easy way to test your core strength and endurance? Let’s do it!
Proper form is EVERYTHING in this test, so before you start, make sure you know how to get into (and hold!) a perfect plank position.
You can get a form check from an experienced coach who can walk you through it, but a DIY way is to set up a video camera before you do the test so that you can see your form yourself.
Your only goal? Hold your perfect plank as long as possible.
Here are the details:
Get into a forearm plank position so that your upper body weight is supported by your elbows and your legs by your toes.
You can get into this position by lying on the floor on your stomach, and then pushing your body up so that your elbows are on the floor below your shoulders, and your forearms are extending straight out in front of you (hands not touching).
Your hips should be off the floor so that your body forms a straight line from your head to your heels – your face should be looking toward the floor.
As soon as you get into this position, start a timer, and hold your plank as long as you can with good form. Don’t let your hips rise or fall, or your shoulders hunch or sag. Also, be sure to breathe!
Your test is done when your form starts to suffer.
Here are the scores:
- Less than 15 seconds – Very Poor
- 15-30 seconds – Poor
- 30-60 seconds – Below average
- 1-2 minutes – Average
- 2-4 minutes – Above Average
- 4-6 minutes – Very good
- Longer than 6 minutes – Excellent/Elite
How did you do
Is your posture making you stressed From A ST Johns Wood Personal Trainer
Do you slouch because you’re stressed… or are you stressed because you’re slouching?
The answer might make you want to sit up straight right now!
The other day, I came across a study that said not only does your posture affect your physical body (muscles, core, joints, etc)…
It can also affect your mood.
The study, published in the journal Health Psychology, found a significant link between how you sit and your mood, your stress level, and even your self-esteem!
74 study participants either slouched or sat upright during reading and speech assignments. They were then assessed for their mood, self-esteem, and whether they felt any perceived threats.
The people who sat upright showed higher self-esteem, a better mood, and less fear than the people who slumped.
Unsurprisingly, the “slouchers” showed more negativity and less resilience to stress.
It just goes to show you, your small everyday actions — like how you sit — can play a huge role in how you feel not just physically, but also mentally and emotionally!
The next time you feel yourself slouching, take a second to adjust your posture (and a few relaxing breaths) and see if you feel a difference.
(Hint: you will!)
5 Reasons to Hit the Gym in the AM From A St Johns wood Personal Trainer
Reason #1 To Hit The Gym in the AM: You’re in a Healthy Headspace
When the first thing you do with your day is exercise, it does something to your mental state. Instead of thoughtlessly taking a bite of high-carb, high-sugar, low-energy food during the day, you’re very conscious about what you put into your body. After all, you woke up early to get this body in tip-top shape. No reason to waste your early-morning routine. On top of better food choices, you’re more likely to find opportunities to take a quick walk during the day when you start your day out right.
Reason #2 To Hit The Gym in the AM: You’ll Need Less Caffeine
Feel like you spend most of your day travelling from your desk to the coffee machine? Get up earlier and work out and watch your need for liquid energy decrease. Sure, you may still enjoy a cup or two—you may even need a cup on the way to the gym, but hitting the gym early in the morning will give you an added boost of energy and mental clarity without caffeine.
Reason #3 To Hit The Gym in the AM: You’ll Have Privacy
Spend much time working out at lunchtime, and you know how frustrating it is to wait around for a weight machine or treadmill. Want to use every minute in the gym to push your body to its limit? Then stop waiting for the bench by getting in when everyone else is fast asleep. As an added perk, you won’t have to avoid that guy who always wants to talk when you’re trying to focus on your next rep. He’ll be in dreamland, far away from the gym.
Reason #4 To Hit The Gym in the AM: You’re Ready for Work
On top of being more health-minded, you’ll find yourself feeling more confident after an early-morning workout. Big client flying in for a meeting? No problem. You just conquered a pre-dawn workout, showered all your sweat off, and ate a healthy, protein-rich breakfast. That little meeting is no problem, so bring it on!
Reason #5 To Hit The Gym in the AM: You’ll Stick with It
Nighttime fun isn’t the only reason you skip exercise. In fact, more often than not, a late night at the office or taking the kids to soccer practice does in your routine. So if you want to meet your goals in the gym, get started on your routine in the morning, before your day gets started.
Don’t do this if you want to reach your goals From A St Johns Wood Personal Trainer
You know I like to focus on the positive, right?
Well, I’m going to tell you how NOT to reach your goals this year.
Because there’s one big mistake you can make that can push you into a HUGE trap – and you’ll end up feeling frustrated, burned out, and like a quitter.
Here’s how it happens:
You set some HUGE goals for the New Year (yay!!!!).
Starting NOW, you will finally get your you-know-what together.
You’ll drink ALL the water … eat super-clean food (and journal every bite) … be extra active … go to bed early … and get up even EARLIER.
But then a few days later you’re exhausted. You decide to sleep in … and you miss a workout … and then eat some cookies or crisps and decide not to journal your food anymore, because what’s the point?
That one day “off track” turns into two. Which turns into three. And … you know how it goes.
And that’s when it happens – you give up (boooo!).
It’s not because you lack the willpower or the drive. It’s because you overcommitted, or tried to do too much!
This is why coaches and trainers talk about SMART goals (specific, measurable, attainable, realistic, and time-sensitive).
They take all your big awesome goals and boil them down into bite-sized chunks that you can actually accomplish without feeling exhausted, overwhelmed, and like quitting!
Do you eat enough protein? From A St Johns Wood Personal Trainer
Protein is the secret to a supercharged metabolism because protein FEEDS lean muscle.
Lean muscle is responsible for a strong sexy posture and lean muscle burns 3 times as many calories at rest as fat does.
This means that the more lean muscle you have the more calories you burn…
If you want to get or stay lean you MUST make protein a priority. Here are 3 ways to do this every single day:
Step 1. Set a protein GOAL
To keep things very simple you should be aiming for just under 1 gram of protein per pound of desired bodyweight. So, for example if you currently weigh 150 pounds but your goal weight is 130 pounds — you should be aiming to hit about 120 grams of protein per day.
When deciding where to use your calories in a day make sure you always prioritize protein these means every single meal should include a high-quality lean protein — pick your protein first then look at your remaining calories for fat and carbohydrates.
Step 2. Two Shakes a Day
One of the best ways to prioritize protein is to get in the habit of drinking two protein shakes a day. One scoop of high-quality protein powder has around 25grams of protein that feeds lean muscle!
Step 3. Cook with it
Now if you follow step one you know that every meal should have protein as the priority… but there is one thing you may not have thought of.
Make your desserts protein rich! A good nutrition program plans for sweets and this is no different!
Don’t forget that a challenging and consistent exercise plan is half of the equation when it comes to losing weight, getting fit and feeling great! That’s where I come in…
I would love to be your fitness coach. Together we will get you to your goals with my results-driven method.
Simply call or email me today to set up your first workout.
I found this motivating
So many people today are struggling to find motivation.
It’s tough to find the motivation needed to get out of bed and into workout clothes.
It’s even tougher to find the motivation to stick with a healthy eating plan.
The chaos of 2020 is taking its toll on our minds and bodies, but there’s a way out.
If you’re struggling to find motivation to get to exercise, allow these seven reasons to inspire you to get moving…
Exercise Because —Your Body Works
It may seem like an odd reason to work out, but the fact that you can work out ought to inspire you to do so. After all there are plenty of folks who have been affected by disease or congenital conditions that make working out impossible. If you are able to exercise, do it! Every movement you make, be grateful and work to learn your body’s limits. In essence when you do this you’re giving your body a high five!
Exercise Because —Disease Can’t Handle It
True, there are diseases that will attack you regardless of your fitness level. However, exercising regularly (starting today) is one of the best ways to build yourself up against all sorts of ailments and illnesses. From the common cold to coronavirus, exercise helps you avoid health issues and live a healthier, longer life.
Exercise Because —Your Family Loves You
Because you want to be around for years in the future, you need to exercise. As seen above, exercise is a great way to fend off all sorts of health issues, many of them life-threatening. So if you want to show love to family members who love you, you’ll need to work out regularly. Afraid your workouts will take away family time? Get up earlier or take your loved ones with you.
Exercise Because —You Beat Goals
Some people meet goals. When you commit to getting in the gym today, you set yourself up to beat goals. Because once you reach your new bench-press or weight-loss goal, you move on to the next. Do this in the gym enough and it will start to happen in the rest of your life. Deadline at work coming up soon? No problem. Wish you could read more books? Consider it done. Ready to quit smoking? You can do it. All because you worked out today.
Exercise Because —Life Will Be Easier
Ever struggled to get out of bed and get on with your day? Exercising today can help that. Wonder why you always feel stressed out? Once you get in the gym this afternoon you’ll be able to shed the stress. Wish you had the sex drive that you seemingly lost a few years ago? Today’s workout will get you on the right track there as well. See a heavy couch that needs lifting? After spending time in the gym today, that couch will be light as a feather tomorrow. In other words, exercise makes everything in life better, easier, and more bearable!
Exercise Because —Your Body Will Surprise You
When you started on your exercise journey, you wanted to change your body. But somewhere along the way you forgot about that swimsuit-ready body you desired so much early on. Well, guess what? It can still be yours! All you’ve got to do is get in the gym today and get back on the road to it. In six months, you’ll be amazed at how much better your body looks and how much more you enjoy being you.
Exercise Because —Your Friends Will Join You
It can be hard to keep working out in the gym every day if your loved ones aren’t into it. However, if you stick with it and trust your trainer, your loved ones may eventually want to join you in your exercise. Once they realize you’re seeing positive results, they won’t want to miss out. So by going to the gym today, you’re helping others be healthy!
Call or email today to get started on my very best exercise program – together we will get you to your goals once and for all! Don’t wait – act now!
7 Simple Fat Loss Rules From A St Johns Wood Personal Trainer
If you’re ready to reduce your body fat, you can’t go about it haphazardly. You’ll have to drop the anything-goes attitude and adhere to seven rules that will make your fat-burning attempts a wild success.
What are those rules? You’re about to find out.
Rule #1: Water Rules
Ready to melt away the fat that’s been clinging to your front, back, and sides since you can remember? Then you’ll need to drink water. A lot of it. Every time you feel the urge to drink something, make it water. Not juice. Not milk. And definitely not beer. They add sugars and calories to your daily intake, which will do nothing but make it harder to get rid of your fat stores. Drinking water also helps you avoid eating when you’re not hungry, feel better, and doesn’t slow you down when it’s time to exercise.
Rule #2: Protein, Please
Burning fat requires you to eat differently. That means no more eating whatever you want whenever you want. One of the best things you can eat to get rid of fat is protein. Whether chicken, turkey, eggs, low-fat cottage cheese, beef, or whey protein powder, protein at every meal gives you energy you can use for whatever tasks come your way.
Rule #3: Vary Your Variety
There are lots of exercises that help you burn fat. Actually, just about any routine you do will help. And that’s why you should do them all. Prefer high-intensity interval training (HIIT)? Fantastic! Just be sure to switch is up with resistance training, strength training, and stretching here and there. This will help your body work differently and therefore find new ways to get rid of unwanted fat.
Rule #4: Go Big
One of the most successful long-term plans to get rid of fat is to add muscle to your body. The best way to do this is by utilizing big, compound movements with free weights. That means plenty of bench press, squats, deadlifts, and military press. Of course, you may not be a weight-lifting aficionado. No problem. Call or email me to get started on an exercise program that’s just right for you.
Rule #5: Eat Less
On the path to less fat, one rule you can’t ignore is to simply eat less food. That’s right—calories matter. Think you can get away with eating all the healthy food you can find and still burn fat? Think again. Your body only needs a certain amount of calories to function. The rest sit around and have the potential to stick around for the long haul—even if they come from fresh fruits and vegetables.
Rule #6: Go to Bed
It seems no matter how many studies come out showing the direct connection between sleep and fat loss, people still ignore their body’s signals to get more sleep. Don’t be one of them. Get to sleep at a decent hour that allows you to get about eight hours every night. You’ll feel better in the morning, avoid midnight snack temptations, and burn more fat during your waking hours.
Rule #7: Relax Once
This is less a rule than a suggestion, but it’s a good idea to give yourself a break now and then. Otherwise, you may find yourself unable to maintain your fat-burning ways for the long-term. Once a week, for exactly one meal, allow yourself to enjoy whatever food you’ve been craving. It could be a greasy hamburger with all the fixings, a piece of chocolate caramel banana-crème cake, or just a salad with your favorite fattening dressing. Just remember to keep it to a normal portion size, only do it for one meal each week, and return back to your healthy eating immediately.
If you are serious about attaining a life-altering body transformation then feel free to reach out to me for assistance. I am here to provide you with everything you need to burn the fat and transform your body once and for all!
5 reasons to eat at home From A ST Johns Wood Personal Trainer
Obesity related diseases are on the rise, as are the number of folks who are just plain unhappy with how their bodies look and feel. Cooking at home seems to be the first step in our road to healthier bodies.
Here are the top 5 reasons that you should starting cooking and eating at home…
Reason #1: Your Health
Hyperprocessed foods are harmful to our health, and that’s exactly where you’ve been getting the bulk of your calories. Even restaurant food that contains fresh produce, chances are high that the produce is not organic, or local or non-GMO. Most of us are eating less than half of the recommended amount of fiber, fruit and vegetables, which eating at home could quickly change.
Simple meals made at home with fresh produce and organic meats or eggs are nutritionally superior to over-flavored, over-processed restaurant food. Not to mention the high calorie beverages and starters that so often accompany a restaurant meal. When you eat at home you take in more nutrient-dense calories that are higher in fiber.
Reason #2: It’s Easy
Eating out so often has conditioned our concept of a meal to be one with complicated flavors and accompaniments. This misconception has made us fear the kitchen. But I urge you to reconsider.
Meals made at home need not mirror those ordered in restaurants. On the contrary, simple is better when it comes to home cooking. Plan your entire meal around a couple of pieces of fresh produce and a wholesome, lean protein. No need for complicated sauces or sides – these are where the harmful calories hide anyway.
Reason #3: It’s Cheap
Fresh, simple ingredients do not cost much. Especially when compared to the cost of prepared meals. Bittman’s advice on ingredient shopping is to, “Buy what you can afford, and cook it yourself. Rice, beans, bacon, salad, bread –few things are cheaper than that.”
Shopping the perimeter of the store is always a good plan. Here you’ll find fresh produce, meats, dairy and seafood. Venture into the aisles for oils and spices to compliment the fresh ingredients.
Reason #4: It’s Proactive
In the US the annual health care expenses related to obesity is $150 billion, according to the Center for Disease Control and Prevention. Worldwide this number is over $1 trillion annually. These numbers are staggering, and sobering when you think of all the individual lives that are being negatively impacted by obesity.
Rather than waiting for you and your family members to experience the health risks related to obesity, start your own mission to cook simple meals at home and redirect your future. Remember the words of Benjamin Franklin, “An ounce of prevention is worth a pound of cure.”
Reason #5: It’s Slimming
Eating at home is also one of the best ways to reduce your body fat. Bittman states that meals eaten at home contain an average of 200 calories less than meals eaten out. Let me tell you, a reduction in 200+ calories per meal will quickly translate to pounds lost!
Start today, and don’t be afraid to start small.
Pick one meal that you’ll make at home either today or tomorrow, and write down your simple menu and grocery list.
And let’s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.
Call or email me today to get started on a fat loss program that really works.
- Next Page »
Powered by WishList Member - Membership Software