There is almost nothing more important than defining a game plan for your fitness regimen, especially at the advent of a new year.
You need a roadmap, an outline, or frame of reference to fall back on. You will want to have clear-cut benchmarks to welcome in 2019; and by extension, you need to have goals to maintain focus.
But before anything is drawn up, questions need to be posed. More specifically, if you are buying a program online, having a personal trainer design a tailor-made schedule for you, or you are flying solo, you should first determine what your fitness goals are.
Let’s look a little further into determining specific fitness goals.
Determining just what exactly your fitness goals are can be a difficult question to answer. Most of us offer vague answers about wanting to become stronger and healthier. That much is obvious! But if pressed any further, we find it very difficult to articulate specific fitness goals. To alleviate the challenge of specificity, start broad and then narrow your objective.
Let’s say that you want to have healthier lungs this year. Your diet is good, your exercise regimen has been consistent, but you have slacked on cardiovascular conditioning. Logically, your next fitness goal is to strengthen your heart and lungs.
You have just determined a goal. Better lungs? Check! Stronger heart? Check!
You saw room for improvement, and so, you prioritized more cardio. Now, after determining your general goal, you need to narrow it enough to be effective.
If you tell yourself something general like, “I am going to run frequently for stronger lungs,” you are not establishing a fitness failsafe for yourself.
You might buy some great shoes, plan out your route, get up earlier before work, the whole nine yards. Eventually though, if your plan is not specific enough, you will probably grow bored and quit. A day, a week, a month later? If your goal is not focused, you are probably not challenged or stimulated enough to cultivate the necessary motivation to continue running regularly.
Narrowing it Down!
What if you tried to run a faster mile every week? Even more specifically, let’s say you wanted to run an 8-minute mile. That’s very doable! And now you have a target to hit, which means you are strengthening your lungs with more purpose, more oomph.
Yes, cardiovascular health is extremely important on its own, but without specific goals, it is hard to stay motivated. Training for an 8-minute mile--or dare I say, a marathon--can keep you effectively engaged.
And even better, this model can be repeated for other aspects of your fitness lifestyle: if you want to fit fit into smaller-sized clothes, that’s a very specific goal you can achieve with a healthier diet. Just telling yourself you will eat healthier is an absolutely great thing to tell yourself. Confidence is key! But will you follow through if you don’t have a specific goal in mind? Probably not.
With all of that in mind, being realistic about your goals is extremely important as well.
Most of us want six pack abs and chiseled features. That’s a specific objective and very important! Sometimes being too specific can be detrimental though. Instead, we should try to find a sweet spot between general and very focused goals.
If you want six pack abs, that’s a very admirable goal. Go get it done! But before you take the six pack plunge, assess how realistic the undertaking will be for you. If after you have assessed how realistic the goal and effort, you still think you can stay focused enough, then there is nothing stopping you.
But keep in mind that six packs are the product of low body fat percentage, just training your abs to death won’t give you the results you are looking for. A balanced diet and consistent workout regimen will get you closer to the desired six pack look than isolating the abs or focusing on abdominal work.
Just be realistic and find the sweet spot between being specificity and generality.
In summation, there is no one more qualified to keep you dialed-in than a personal trainer. When it comes to investing in yourself, you don’t want to take any chances. Especially if you are lost and having trouble determining what your fitness goals are, having an expert guide you and ask the right questions can make all of the difference.
Hire a personal trainer to make a routine, program, and give dietary advice. And remember to be realistic and specific with your goals. Stick to them and you’ll be so glad you did!
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It seems suspicious that New Year's resolutions never really pan out. We make well-laid plans to become new and improved people, but often our motivation bottoms out by the middle of February. What goes wrong? Why do our best intentions often fall short when implemented? There could be many different answers to these questions, but for the most part, the biggest two are these:
(1) We try to do everything ourselves, without help, and without a viable strategy for achieving our goals.
(2) We base our decisions on a New Year’s resolution instead of a strongly-held conviction or desire.
Be it quitting cigarettes, cutting out soda, or joining a gym and achieving your dream body, waiting until New Years to start acting on a fitness plan is a recipe for failure. Because so often we only try due to social pressures and an obligation to adhere to the typical resolution experience, we aren’t really wanting to change our lives. Instead, we are just going through the motions.
In response, one should get a jump on the process by joining the gym a month or two before New Years to beat the rush, as well as hire a personal trainer to make a strategic program for achieving your fitness goals.
Don’t go through the usual routine of loading up on calorie-dense foods during the holiday JUST because you are extremely sure you are going to stick to your fitness goals once the New Year hits. It is best not to take that chance!
It is much too easy to grow complacent and lose all motivation; having a personal trainer can help you get an early jumpstart on achieving your fitness goals before the New Years crowd. But first, it is important to motivate yourself enough to take the initiative.
Plain and simple, the holidays are the perfect time to get a jumpstart on your new diet and fitness program. It is a true test to pit yourself against tempting treats during Thanksgiving and Christmas. Just think of how motivated you will be if you successfully stopped yourself from eating like you normally would around the holidays. And even if you fail, you still tried; that puts you at a much more positive position than going into the New Year’s cold instead of warmed-up.
Therein lies a huge part of successfully strategizing to achieve your health goals. 9 times out of 10, the motivation has to come from within yourself. And if you can successfully start your journey, without putting it off for another day, you will be that much more motivated to continue. Much more so than if you had waited until the New Years out of obligation, only to probably fall off the wagon just like the majority of gym-goers. And much more motivated to hire a personal trainer who will help you along the way.
By playing the long game, by setting ourselves up for success over hoping for the best when the New Year comes around, one can be considerably successful over the opposite position.
- Start small by getting yourself acclimated to changing your lifestyle. Don’t go “all-in” right away because you will run the risk of burning yourself out.
- Motivate yourself. Don’t let others influence your decisions completely. A desire for change has to come from deep inside you.
- Start early, get a jump on the Resolutioners by joining a gym and getting a personal trainer.
- Lastly, ditch the resolutions for good. You don’t need them anyways!
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The Path to Success is Rarely Linear
We all have hopes and aspirations; to be human is to strive for something. However large or small the feat, we are spurred by action to achieve our subjective successes. Unfortunately, though, a lot of us assume that our life will be a linear progression towards the realization of our dreams. We put in a ton of work, effort, and elbow grease, but sometimes the results are rather lackluster.
Disappointment can lead to discouragement, hopelessness, and frustration so palpable that dreams are abandoned for the safety net of settling for something with less risk and emotional recoil. And yes, no matter how much you deserve to succeed, no matter how much of your life you invested into a passion project, yourself, or your business, sometimes success is just not in the books at the moment.
But does this reality have to seem so bleak? Of course not! It might seem like it at the time, but these hardships are actually a blessing in disguise. We are meant to get a little lost, and we are definitely not forced to follow a linear trajectory to the fulfillment of our goals.
Can we take our losses in stride and actually use them in positive ways to strengthen our resolve and put us even closer to success? Yes, we most certainly can!
The reasons for why this is so important will be discussed below. Let's explore them!
When You Come to a Fork in the Road, Take it
The baseball great Yogi Berra supposedly said this. But his humorous directional advice is actually really relevant in this context. If we see a fork in the road, don’t be paralyzed by the burden of choice: make a decision, commit to it, and understand that it might just be a detour in the grand scheme.
If the path doesn’t amount to much, that’s quite alright; plenty can be learned from taking the scenic route. And some have even found that the ‘wrong turns’ they made along the way actually altered the shape of the long-term goals. In this context, in the grand scheme of things, there are no ‘wrong turns’, just the inevitable detours along the way.
Now, if this sounds sort of cheesy and abstract, it kind of is, but that doesn’t lessen the impact of the principle. Hypothetically, most of us think that our dreams and goals are dangling in the distance, so close but so far away. We can see them, we can taste them, but the more we walk towards them they start to fade like a mirage. We run, we scream, we throw up our fists in aggravation, but the image fades every time. That’s alright!
Often, we just need to approach the goal from a different angle. We need to embrace the non-linear path by moving lateral moves.
Take the Scenic Route: Don’t be Afraid to go Sideways
As this heading implies, sometimes a lateral move is necessary to break through a plateau or to get back on the right track to success. And let’s face it: those sideways ventures can become some of the most life-changing and rewarding moments of one’s life.
With sideways moves, what first looked like an obstacle, actually becomes the perfect time to learn valuable lessons and to improve your overall resolve and character. Plus, it can get you out of your comfort zone. All one has to do is change their perceptions about what a detour in life can do for gaining experience and the necessary skills or resources needed to propel past whatever obstacle is in the way. And even sometimes you can skip the obstacle altogether and explore other routes as they present themselves.
Also, think about it this way: if you have a problem to tackle, you can try approaching it head-on. You can keep working at it, determination is a very important skill to cultivate after all. Or you can instead go around the obstacle that stands in your path and explore a new route. You can then approach whatever challenge that you are hung up on from a different angle. And often, what seemed scary and intimidating from the front, usually doesn’t look so bad from other vantage points.
But the biggest lesson to learn from all of this is that there are many options and pathways that will lead to your goals. Not always will they be linear: they will snake this way and that, deviate, bifurcate, twist, turn, tilt, and sometimes look as convoluted as a labyrinth. That’s just a part of the wonderful ride. Don’t be afraid to explore as many as you can. Even if that means backtracking a bit.
And yes, sometimes moving backwards is the only way forwards!
Take Your Losses in Stride: How to ‘Fail’ Productively While You Backtrack
There’s a reason why the word ‘fail’ is surrounded in quotes. When it comes to striving for greatness or trying to achieve goals, there is no such thing as ‘failing’. Any attempt, no matter how small or large is an automatic win. What you essentially did was you generated the courage, energy, or desire to achieve something that is important to you, and you put forth an honest effort. If you fell short of the mark, that’s completely fine. All that matters are that you tried and will try again.
While on your path in life, you will have to backtrack. You will run into dead-ends that require you to turn around and retrace your steps. Sometimes this can hurt. What looked like the right path was something else entirely. But you undoubtedly learned something along the way. Does it make sense to throw the whole experience away, to essentially chalk up your time spent as just a gigantic waste of time just because you failed? Absolutely not.
Instead of throwing away valuable opportunities, we can fail productively. We can take whatever path we walked, and whatever struggles we encountered on that path, and apply it to our lives in a productive manner. And maybe the next fork in the road that we take will be the right one. We can learn to recognize true paths from those that just appear to be the right directions to take. And most of all, we can learn to trust in the journey itself. No one said it would be easy. And like that well-worn statement of old says, “nothing worth having comes easy.”
If we can stay vigilant on our journey, be curious and not afraid to explore sideways, forwards, and backwards, we will find success in its many forms.
Action Steps and Reminders:
1. Success does not always follow a linear path: We will inevitably run into roadblocks and detours. Don’t let this derail your overall plans. Stay consistent and learn from your struggles whenever possible.
2. When you come to a fork in the road, take it: Understand you will have choices to make; instead of stressing or stalling out, make a choice, see where the path takes you, and make the necessary navigational moves.
3. Moving sideways is always an option: You can take the scenic route by going sideways; sometimes all your mind needs to solve a problem or to move past a plateau is a fresh perspective. A sideways direction can help with that.
4. Backtracking is completely fine: Forward progress is a myth more often than not. Remember, there is no such thing as failure, as long as you keep trying. Learn from your failures by failing productively. And do your best to reorient how you perceive failures in general. Human beings function on a trial-and-error basis; that’s just how we learn. We shouldn’t feel ashamed for trying and missing the mark. At least we tried.
[This blog post was partially inspired by The Obstacle is the Way, which was written by Ryan Holiday. Check it out for more concepts and ideas like those that were discussed.]
To read more about Travis Gil, click his BIO
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Work Force Strong (by Fitness Artist) Fully Endorses the New Army Combat Fitness Test
We as a country are of the elite in military strength and prowess. To maintain our position in the global military ranks, we understand the considerable efforts placed on holding our troops to the highest physical standard; our Armed Forces are the backbone of our nation after all.
And with the announcement that the Army is changing their Army Physical Fitness Test to develop a more accurate representation of strength and fitness, Fitness Artist was very excited to hear the news. The bar has certainly been raised with the introduction of the Army Combat Fitness Test in 2020.
The strongest military in the world is about to become that much stronger!
A Cost-Effective Strategy for Fostering Fitness and Preventing Injuries
Our troops are the finest representations and extensions of our country’s ideals: bravery, honor, specialized training, enterprise, power, discipline, and physicality, to name a few. Because we are the best of the best, it is imperative that we start testing that way. The Army Combat Fitness Test certainly is a huge step in the right direction.
Army Maj. Gen. Malcolm Frost, says that the new test will “reduce attrition and it will reduce musculoskeletal injuries and actually save, in the long run, the Army a heck of a lot of money.” And he is absolutely correct to state that money will be saved through a more robust, modernized testing standard for fitness.
But the exceptional fitness accomplishments of our Armed Forces can always be improved. There are many facets of fitness that need specialized attention. Most nuances in functional movements, injury prevention, and training lie outside of the purview of fitness tests.
That’s where we come in!
You Might Want Some Backup; Try our Human Performance Programming!
Because the new Army Combat Fitness Test will be more difficult, more resources will be expended, and more training will need to be implemented for your targeted test results in recruits.
The new test is also far more strenuous than the current system; some strategic backup will be needed. We know we can be a difference-maker in whatever capacity our team and program is utilized. Our Work Force Strong Program (WFS) can be the necessary guiding force for those who are training to pass this more difficult test.
As one of the quickest growing names attached to the vertical market for both private and public sector injury prevention, Fitness Artist’s WFS Program is the product of thousands of hours of development and implementation. We know our stuff; we will do everything in our power to keep our troops as healthy and strong as we can.
There is nothing more important to us than making a positive difference wherever we can. And at the very least, we thought it was important to extend our hand as a way of saying that we fully endorse the new ACFT.
Reach out to me, Travis Gil, and let’s discuss this in more detail.
We first heard about the amazing news from the Army News Service on July 9th, 2018. The article is titled, “Army Combat Fitness Test set to become new PT test of record in late 2020” and was written by, Sean Kimmons.
Rethinking the Company Gym
Maybe it is time to rethink the company gym. Despite the good intentions of the business owner, CEO, or individual taking the initiative to increase workplace wellness, dropping thousands of dollars on gym equipment for employees is...well...most of the time just a huge waste of money.
Now, don’t get me wrong, a gym anywhere is a good thing. And mostly, we can assume that employers are genuinely concerned for the welfare of their employees; it is also true that a happy worker is indeed a productive worker.
While most employers have great intentions when creating their companies gym, others are just looking to check off a box for legal or positive PR reasons. Yes, opening a gym can provide positive press for a corporate entity--the money spent can then be written off as a measurable donation for workplace wellbeing even though, for the most part, the equipment gathers cobwebs.
This all begs the questions though: why aren't employees using this new “state of the art” gym and why drop the money on something that isn’t guaranteed to work? It seems too big a financial risk to undertake for meagre results. And think about this: when spending the money on expensive gym equipment, what happens when employees aren’t motivated to change, get injured on the job because an on-site fitness expert was never hired? The answer: unproductive workers, expensive legal liabilities, workers’ compensation claims, and missed time.
Injuries are bound to happen when there is no one correcting form or keeping a watchful eye. And without a reliable fitness expert, who will be there to direct workouts or motivate employees to really workout instead of falling asleep at the treadmill? No one.
That’s the tradeoff for most company gyms. Yes, for the few who actually do utilize the equipment, they can experience very positive, morale-boosting results. What if you could get those great results while spending a fraction of the price? What if these results can be replicated with just an open space, a fitness professional, a mat, some resistance bands, and their own body weight? All it takes is for willing employees to show up and apply themselves, and the same sort of benefits can be obtained. These benefits range from better attention and focus during a shift to the collective reduction of absenteeism and sick-leave. We’ve found that the success rate of the program significantly increases when an investment is made in firing a Human Performance Professional and team to spearhead various Injury Prevention techniques, workouts, provide some excitement, and motivate those who have already spent a lot of energy working their jobs. With this dynamic you skip the expensive gym equipment and get a personalized, highly-varied solution.
To review, the people need to come first; and often, corporate and company gyms don’t offer the one-on-one experience that many people need to stay properly engaged. So, instead of wasting money on expensive equipment, consider contacting us about our program, Work Force Strong.
We can guarantee that your money will be spent wisely and effectively at a fraction of the cost it would take to invest in expensive equipment. Trust us, it will resonate much more to your employees if you extend financial resources to their personal wellbeing. And this in turn will save you more money. For injury prevention, higher productivity, reduced healthcare costs and workers’ compensation claims, get in touch with a Work Force Strong team member today!
Work Force Strong: www.wfstrong.com
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5 Ways to Achieve Your Goals
Establish a clear-cut goal. This is the “what” of your aspirations. This seems very obvious, but it is a very common thing to overlook. Often, we harbor shallow ambitions about success. Instead of sitting down and thinking “what does success look like to me, personally?” we say vague things like, “I want to be successful and achieve my dreams.” That’s great, there probably isn’t a single person alive that doesn’t want to be successful, but what does that mean to you personally? What are your dreams and goals? Does successful mean you want to be able to finish a marathon or just look great at the beach? Really sit down and figure out what it is exactly you want to accomplish and stay consistent. If you don’t know where you are going, you will never get “there”.
Establish the “why”. After you have established the “what” of your aspirations, you then need to dig deeper and search for the reasons why you are working towards your goal. To keep yourself on the right track, the reasons why you are trying to achieve your goals is an important anchor for your overall success. When times get tough (as they inevitably will), having a failsafe in place for your overall aspirations is a smart thing to do. Just think about it and ask yourself, “who am I doing this for?” It could be for yourself, your family, or spouse. Or even all three. As long as you can quickly remind yourself during adversity that your goals are bigger than comfort and rest. In summary, to achieve your goals, you need to rely on the “why” you are doing it in the first place.
Get comfortable being uncomfortable. Don your suit of armor and invite the events and activities that make you uncomfortable. If you need to get a workout in, but you know you are going to be busy until well after the gym has closed, get up bright and early and get your workout in. It might seem impossible at first, and your brain and body will fight you every step of the way, but eventually it will become routine. If your decisions are dictated by your desire to be comfortable, you will never do extraordinary things. Start small and work your way up. Learn to Invite discomfort into your lives!
Invest in yourself. You wouldn’t expect to be great at golf without first taking lessons or investing the time in your swing. You also can’t expect to become fit, achieve perfect form, and motivate yourself from square one without a fitness professional to coach you through the process. Again, invest in yourself. You can save a lot of headache, time, and hardship by seeking out help and expert instruction. If your Planet Fitness membership is draining your bank account, and you have nothing to show for it, get off that hamster wheel and consider reinvesting the money in yourself.
Lastly, be positive. There is nothing more important than learning how to cultivate positivity in the face of adversity. Just because we are working extremely hard to stay fit and become successful, doesn’t mean that we have to adopt a stoic, long-suffering personality. We don’t have to harden up and toughen up to the point where we become negative and cynical; instead, looking towards positivity should be the long-term goal to supplement our ambitions. We should also hang around positive people. The company we keep really does either bring us down or uplift us. It is our choice to hang around with people who will help us achieve a baseline positivity from which we can learn to build from. Also, audiobooks and self-help books are a great way to frame our thoughts and mindsets in a positive way.
Two Additional Quick Tips for Achieving Success:
Give yourself at least 90 days to start seeing results in your training. The process is really gradual, so you won’t notice improvements right away; but when you do, it compounds and snowballs and you won’t want to stop.
And stop comparing yourself to others. Worry about you, be positive, and remember that most people are worrying about themselves in fitness classes. They aren’t judging you or sizing you up; relax and focus on yourself and you will love where that effort takes you.
Checkout our video version HERE
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Life Hack: Eat What You Want Over The Holidays Without Stress
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Click HERE to Try this 30-minute Total Body Calorie Torcher Demonstrated by our phenomenal Fitness Professional, Kayla Radliff!
Uh oh, the holidays are here! Are you stressing about the Holidays and overeating?
Stats show that unhealthy holiday eating usually extends from October up until the New Year. But don’t fret! Other stats have shown that a lot of concern about holiday weight gain is often overstated due to self-reporting and confusion over bloating and glycogen storage, among many other reasons.
But with that being said, there are many people who can gain excess weight and have a hard time shaking it off for many months. The good news is that with enough mindfulness, holiday delicacies can be enjoyed, and weight and wellness can also be maintained. There is no need for fasting or draconian dieting methods!
Enjoy the yams, stuffing, turkey, and pie for Thanksgiving. And for Christmas, have your cookies and ham! To do this guilt-free, and to achieve a balance between mindfulness and indulgence, there are two key components to focus on:
1. Exercise --before or after your meal--to justify your increased caloric consumption.
2. Practice mindful eating in order to find balance and fully enjoy your meals.
(1) Work Hard, Play Hard
It is not necessary to stress out during the holidays. You have enough to worry about as it is: with hosting a large family, travels, or even just the stress of cooking for that unruly stampede of relatives set to be unleashed on your house. Let’s keep it simple then!
To earn your right to indulge, and to not stress about consuming too many calories, simply exercise enough to counteract the extra foods you wouldn’t have normally consumed. Again, it’s simple. Don’t micromanage the calories and don’t stress yourself out during the holiday times; just make the time to exercise before Turkey Day and Christmas.
Once you have done this and have earned it through the effort you put forth during your workout, then you will truly feel content about eating a bit more than usual.
Click Here to Try this 30-minute Total Body Calorie Torcher Demonstrated by our phenomenal Fitness Professional, Kayla Radliff!
(2) Mindful Eating
Have you ever eaten a meal so quickly that you didn’t really savor the tastes of each food? Do you eat your lunch at your desk while continuing to check tasks off of your “To Do” list? During past holiday seasons, maybe you have been very restrictive about the food you eat, which just leads to a feeling of deprivation and stronger cravings. Practicing mindful eating is something that could be very helpful, especially during the holiday season when food seems to be at the center of every gathering.
Mindfulness means to be present, in any given moment, in order to observe one’s physical, mental and emotional experiences. Not only is it important to eat in order to fuel your body, but food is also supposed to be pleasurable. Slow down the process of eating: taste each bite, spend a longer time chewing and notice the texture of your food, notice how this food feels in your body, and how it affects your mood. Rather than depriving yourself of a food you love, take a smaller portion and really enjoy the experience of eating it. And once the holidays are over, get right back on track!
Make sure to exercise and be mindful! We at Fitness Artist wish you the best!
You Should Get a Personal Trainer...Just Saying
You should definitely consider getting a personal trainer!
Think about it: New Year's resolutions are just on the horizon--not to mention we have Thanksgiving turkey and pie to contend with--so why not be as proactive as possible this year? Instead of last-minute personal trainer searching, get in the swing of things a couple months before every “resolutioner” and their grandma start piling into the gym.
And if you have already done the kind service of adopting a stray personal trainer, perhaps one who was wandering around aimlessly, with loose coins jingling around in an empty protein shaker, we applaud you. You probably already know the many benefits of having a personal trainer and are reaping the rewards every session. But for those who want convincing, here are the 6 biggest reasons you should hire one!
1. Form Check! For our own safety, we need to perform movements in the most biomechanically advantageous ways. This prevents injuries and means we get the most efficient workout. It also limits muscle imbalances. For example, let’s say you favor one side during squats. You don’t even realize it, but you are going to be asymmetrical in build and strength if never corrected. Plus, you run the risk of injury and of inefficiency i.e. every rep will be harder than it needs to be. A personal trainer is your guide for safe, symmetrical, and proper lifting. They provide an invaluable service in this department.
2. Motivation! Yes, even on days when you don’t want to lift, your trainer will push you to perform. And although it probably only sounds good on paper, having a strong support system in place with another individual is what it’s all about. Not to mention, you will be stronger with someone by your side, cheering you on and pushing you to perform your heart out. Never underestimate the power of motivation!
3. A Friendship! Count on it. Personal trainers are friendly and will become invested in your journey. And the relationship you share with your personal trainer will only grow stronger. Personal trainers also provide the type of friendship you might need whenever you aren’t pushing yourself as hard as you could be in the gym. You’d be surprised at how deep a friendship you can form with the right trainer.
4. Accountability/Focus! Think about this one: you are investing in your own personal development. You care about your own wellbeing enough to drop the cash on hiring someone to help you along your fitness path. There is a considerable amount of accountability in this type of personal trainer/client dynamic. If you keep missing classes, you will feel the sting of wasted money, in addition to the disappointment of your trainer. Hiring a personal trainer also brings focus that you wouldn’t normally have working out by yourself. Distractions happen and your workout programs can get a little hit-or-miss when you are left to your own devices. A trainer will bring a consistent workout full of efficiency and focus.
5. An Exclusive Experience! The great things about getting a personal trainer is that you can choose to get private sessions. Instead of having to deal with a crowded gym full of ooglers and machine-hoggers, you can get a more one-on-one experience with a personal trainer. And that sounds like a great option to have!
6. Results! Let’s face it! All this sounds great, but if you don’t see results, why train? It’s important to have a coach who can help you craft together a plan that gets you the results that you're seeking. Hiring a personal trainer who plans workouts centered around efficiency and your goals is a must. After all, you desire to get to the new you as fast and safe as possible, right?
Two Versions of the 80/20 Rule Explained
Written by Kristen and Travis Gil
This article is going to briefly explain the 80/20 rule as it pertains to both nutrition and one’s overall fitness. To start, let’s explore the nutritional side of the concept!
The principle at play here is that one should eat “clean” 80% of the time, and the other 20% can consist of anything (within reason). Now, what is meant by eating clean? This means that your diet should be high in vegetables, fruits, lean proteins, healthy carbs and any other food that isn’t processed.
To not eat clean is, you guessed it, to eat “dirty”. Eating dirty means you are hitting up the burger joint on the way home from work, or finding every excuse to taste-test your famous Philly cheese steak recipe. But come on, we all need to indulge every now and then, right? Absolutely!
If we apply the 80/20 to a standard, 7-day week: 80% of 7 is a little over 5 ½ days of clean eating. And then, essentially, the rest of the time you are allowed to eat whatever you want. That means you have multiple meals you can devote towards eating out, desserts, or high-sodium foods. Of course this all depends on any dietary restrictions you may have, as well as any existing health conditions. And while we are on the topic, it might be best to spread the 20% free-for-all throughout the week. Let’s say, eat at a restaurant for a couple of meals, once on Monday and another on Friday, and then go out to ice cream on Sunday (as an example). And of course, the rest of your energy should be devoted towards eating the proper amounts of healthy foods.
Now, this is just one of the facets of the 80/20 rule, but there is another that is just as important. Basically, when it comes to one’s overall level of fitness, 80% of your total results will come from diet alone. This means that your diet can make or break your overall fitness goals. The other 20%? That has to do with working out/proper rest and recovery. So, the means for achieving your fitness goals largely hinge on the quality of your diet. Don't waste a great workout!
The problem though is just how difficult it can be to stringently follow a structured diet on one’s own. It is not impossible by any means, but the best intentions of following the 80/20 rule can quickly become derailed. Soon, the 80/20 guideline can begin to look more like a 50/50 rule. Heads = ice cream. Tails = celery.
Avoiding these types of slip-ups are certainly tough. And it is definitely much easier when one has a helping hand when trying to follow a diet or nutrition program.
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