Life with a Busy Schedule: Getting to Your Fitness Goals

Life with a Busy Schedule: Getting to Your Fitness Goals

Life with a Busy Schedule: Getting to your Fitness Goals Life can get busy. As a business owner, I can attest to this – sometimes it feels like there’s not enough hours in the day. As such, taking care of yourself and your fitness can be hard to prioritize. So today, we’ve come up with some easy tricks you can implement into your daily routine to make staying on track much easier. Schedule your workouts and prep time – Just the same as you would schedule a meeting or doctor’s appointment into your calendar, do the same with your workouts and meal prep. This is actually one of the great reasons why hiring a personal trainer can be so beneficial to adherence – you now have 1-5 blocks per week where you have exactly 0 excuses as to why you shouldn’t be at the gym kicking butt! Even if you don’t have a trainer, the same concept applies. Bulk Prep – you know what they say: if you fail to plan, you plan to fail! One easy way to plan for diet through a busy work week is to set aside a couple hours every Sunday (or whatever other day you have off during the week) to plan out your week’s menu, grocery shop for all the necessary ingredients. Then, bulk prep any ingredients that you know you’ll be using a lot (and that won’t spoil). Some easy ones for bulk prep are: a pot of rice, chopping all your vegetables for easy access, marinating your meats, and cooking your meats a few days in advance. Frozen veggies are...
7 Great Gym Habits Everybody Should Have

7 Great Gym Habits Everybody Should Have

Working out can be a great time especially given the right environment and people. It can help to improve everything from your health to your mood, and doesn’t have to be a complicated undertaking. Here are 7 tips and tricks to help improve your results and the experience for both you, and everyone else at the gym: Have a program: There are thousands of programs available on the web for all different goals. Pick your goal or what you want your workouts to focus on, and select a program from there. If you want your program to be more individualized so that you can be sure that you’re getting the best results possible, consider hiring a local trainer for a couple sessions so that they can custom write you a routine. Put away any equipment that you use: Ever been wandering around the gym and looking for a particular set of weights, only to find them after 5 minutes in a corner in the back of the gym? Make sure you aren’t part of this frustrating problem and re-rack your weights, wipe down any equipment you use, and generally just make sure the gym looks either the same or better than when you came in the first place. It will really help to improve the overall gym experience. Have a workout partner: There are many benefits to having somebody to work out with. Most notably: someone to keep you accountable and on track, a good source of encouragement, an extra set of eyes to see the things that you can’t feel (your back might round on a squat, for...
Not Every Workout is a Bootcamp

Not Every Workout is a Bootcamp

From the outside, personal training can seem like a very hardcore, high energy undertaking to many prospective clients. In many ways, it is. One very common misconception is that all workouts are this bootcamp, “kick your butt into shape”, circuit style of training, regardless of the client’s goals. This is definitely not the case. Often times, the KISS (keep it simple, silly) approach works extremely well for building strength, toning, and building task-specific performance. First off, I’d like to clarify that my goal here is not to discredit boot camps. Due to the high intensity and aerobic focused nature of these programs, they can be a great general workout to get the best results on top of your regular training especially if your goals are primarily fat/weight loss oriented. That being said, when the goal is to optimize one’s training to ensure the best results, large group fitness classes are not always the best option for muscle gain, injury rehabilitation, and task specific work such as hiking, or competitive sports. When going to the gym for the first time, it can be a daunting task; there’s loud music, an enormous amount of options for exercises, sets, reps, and workout programs – not to mention the form on all of these exercises (for a more detailed guide on how to figure out where to start, check out our article on starting out with going to the gym). As such, one of the best ways to go about beginning training is to determine your weakest link and build from there, with the exercise selection being based on the goal of the...
The 80/10/10 Rule

The 80/10/10 Rule

When I started training, I was a very emotional lifter – getting psyched up for my heavy weights and extremely mad whenever I had a sub-par workout or failed to acheieve a new best every time I went to the gym. While constantly striving for improvement is a good trait to have, it can also be to your detriment. By the time I had been lifting for a couple of years, I realized that not every session is the best session and sometimes you just need to go with the flow to a degree.   One concept that really helped me embrace this new mentality and overcome my overemotional state in the gym was something called the “80/10/10 rule”. I first read about this on Paul Carter’s blog while catching up on some reading. The reality of things is that bad sessions happen. If you’ve got most of your training program variables in place, then hopefully not often, but they still remain a reality. What you need to embrace is the fact that as your training age increases, a lot of your sessions will simply become “putting the work in/bread and butter” type sessions. This represents the 80%. The first 10 stands for the 10% of sessions that will be sub-par, whether it was because you’ve been under a lot of stress at work, your diet hasn’t been on point over the last few days, or even small things such as quality of sleep and recovery capacity (how much stress you can recover from, workout to workout, and still adapt). The final 10 is everyone’s favorite 10% – these are the days...