What every Personal Trainer wishes you understood.

What every Personal Trainer wishes you understood.

1.       The effects of weight/resistance training VS cardio, when trying to loose weight and tone up.

The main goal is to speed up your metabolism. You want to do the work in the gym, but you also want your body to keep working for you after you leave the gym. It’s easy to hop on the treadmill and burn 500 Calories and call it a day. Thanks to the EPOC effect (Excess post-exercise oxygen consumption), your body will still be burning additional calories for roughly an hour after you leave the gym. Sounds great right? But get this!! If you do a combination of weight/resistance training, HIIT training and strength endurance training, you will not only still burn a high number of calories during your workout, but your body will burn additional calories for 24-48 hours after your workout! This way your body is still working for you LONG after you already left the gym!

2.       Weight training = BULKING??

YES and NO! The results from weight training depends on your goal. It is possible to grow big and bulky muscles if that is your goal, but it’s also possible to NOT get ‘bulky’ and to just tone-up or lean-out. The results will depend on HOW you use the weights. The exercise selection, the number of sets and reps, the amount of rest in between sets and reps and also the weight selection. Your daily diet will also have a big effect on the results. So make sure you are educated on what to do to achieve your desired results.

3.       No two Personal Trainers are the same.

Just like dancers and artists all have different styles, so does every Personal Trainer have his/her own style. I always find myself staring at other Personal Trainers. Analyzing what they are doing or making their clients do. Let me put it this way, most of the times I DON’T agree with them. Only because my style of training and training clients is very different. Maybe you had a PT or two BEFORE your current trainer? Every trainer filled your head with a different story of what to do, when to do and how to do it! They could all be right, in different ways, depending on their styles and expertise. Just make sure that you have a good trainer who actually knows their sh*t, lol! It’s not that “uncommon” anymore to get certified as a PT, so make sure your trainer is good. At first glance, you should be able to tell if your trainer lives the life they preach. After your first session, you should be able to tell even more about your trainer- whether they also talk the talk (in a way you understand- not necessarily scientific language) and whether or not you feel comfortable with them and trust them to get you to the results you desire. If your trainer is not an inspiration to you, then he/she is probably not the right trainer for you and that is OKAY! Don’t feel bad about telling your trainer that you would like to first give a few other trainers a try, before deciding which one you want to stick with.

 

4.       Five Personal Training sessions are not going to make you skinny!

YES!!! Personal Training sessions are PRICY! That we know! Especially at big gyms that either charge trainers ‘rent’ or take 50%+ of what the trainers make. So of coarse they need to mark it up! I always say: “The best investment you can make is in your health!”.  But the truth is, there are a LOT of people out there who can NOT cough up $300-$900 a month, for 1 or 2 PT-sessions a week. Maybe you decide to give it a try for a month and buy a 5 session package! GREAT! If you have a trainer who is very informative, then you might be able to learn a lot about what to do in the gym to get you to your end goal. Not everything is so black and white though. You might do great for a few weeks training by yourself, but start to struggle to implement the information and never even get to see results OR you might quickly reach a plateau you can’t get past. To see good and lasting results, you will need a lot more than 5 sessions. Depending on your goals and your timeline, it takes about 3-6 months of consistent work with a trainer, to really start seeing results and then also learning how to maintain the results. Depending on your starting point and end goal, this might even take a year or more. Find a good trainer (in-person or online), put in the work and be patient.

 

5.       You are NOT cheating the Trainer, you are only cheating YOURSELF!

Have you ever been to a group fitness class, doing a plank or push-ups and while the instructor is assisting someone in their form on the opposite side of the room, you quickly fall down and do nothing! But only until the instructor turns your way again and you quickly get back at it, pretending that you can plank or do push-ups all day? YEAH!? You aren’t alone! Lol! There are many different examples depending on the situation, but in my case - I train my clients online and deliver their programs through an App on their phones, where they  ‘check-in’ daily for scheduled workouts. On my side I can see when they “checked-in” for a workout, showing me that they completed the workout and that they are staying on track. Of coarse it would be easy for someone to quickly “check-in”, not actually do the workout and go ahead with their daily activities. They could do that every day for a week and I would probably throw a few words of praise their way for “killing it” and not be on their tails to catch up on missed workouts. I can give them “nutritional guidance” that they can pretend to follow, while making horrible food choices! They can adjust their measurements to make it appear like they are loosing weight! But ultimately- YOU ARE ONLY CHEATING YOURSELF!!! In the end, you are the one who is going to feel bad about yourself for not reaching your goals and for wasting time and money. So don’t cheat yourself! You deserve to look and feel amazing!! Your program is only going to work, if YOU put in the work!

6.       Your Trainer has heard it all!

I’m going to keep this short and sweet! Coz lets face it- there are some really creative minds out there! Excuse after excuse for why you couldn’t do it, couldn’t show up, couldn’t complete and the favorite, “ DIDN’T HAVE TIME”! Discipline yourself to not let your excuses define you or limit your results. Get up and get it DONE! If it’s a priority, you will make it happen! 😊

-Marcelle Carlile

(Online Personal Trainer @ Balance Me Fit)

www.BalanceMeFit.com

My "secrets" to NOT gaining weight while traveling or on vacation!

 

No one wants to go on vacation and say “NO” to EVERYTHING! NO, I can’t eat that! NO, I can’t drink that! NO, I can’t do that! NO, I have to workout or go to the gym! The list goes on and on and on!!!

I used to be that girl that flat out said “NO” to going vacation or a weekend away, because I was so scared of the temptations it would include and that it would completely ruin my progress or fitness goals.

Here are the things I learned, that has helped me to go on vacation without gaining weight OR loosing progress! Follow these steps and you will be saying “YES” to vacation, “YES” to that meal, “YES” to that drink and “YES” to living life!

1-      Get your 7-8 hours of sleep!

If you are going to bed a little later, sleep in a little bit! Traveling can be super hard on your body. Ensuring you get an adequate amount of sleep, will help to keep the stress levels in you body low, assist in food digestion, regulate mood and the hunger sensation AND it will give you the energy you need to enjoy your trip.

2-      Workout in the morning.

Get up! Get dressed! And go to the gym! Chances are that your friends want to go to brunch, go sightseeing, go to the beach, go do some random activity or if your friends are like mine, they want to have bottomless mimosas! So while your friends are still snoozing, get up and do a quick workout. This can be a 20-30min workout (OR longer if you are an over achiever, lol). It’s better to get your workout done in the morning, because this will not only free up your day, but also your mind. You did it, it’s done and you don’t have to worry about it! Have that mimosa!

3-      Full Body workout.

This tip is connected to step 2! Chances are you can’t workout everyday and that you don’t have all the time and equipment available that you usually do. So this is NOT the time to break up your workouts by muscle group. You goal is to sweat, burn calories and to get those muscles working! So choose exercises that will target all the main muscle groups and get your blood pumping! Also remember that you are on VACATION!! Go on a bike ride, hike up a mountain or walk 20 000 steps to see all of Paris 😊 ! Go make those memories while also staying active!

4-      Pick your protein!

This is something I tell my client’s to do daily when cooking and every time they go to a restaurant. Find the protein! Once you find the protein, you can choose or build your meal around it! If you fill up on protein, you are less likely to fill up on unhealthy carbs. We all have a favorite protein we actually ENJOY eating. For me that is salmon and chicken. I ask to add it to my salad, pizza, pasta or whatever it is I’m craving. And if my Entre already includes one of my favorite proteins, I will adjust the side dishes where needed.

5-      Don’t skip meals!

There are two reasons you don’t want to skip meals. 1- You stand the chance of slowing down your metabolism, because your body is holding on to your meals, not knowing when it will receive another. 2- The next time you eat, you will likely OVER-eat! Keeping the timing between your meals consistent, will prevent you from becoming over-hungry and then over-eating. Also have protein bars or other healthy snacks close by for when you are on the move and need something to hold you over until the next meal.

6-      Pay attention to portion sizes.

Pay attention to the portions being served, as most restaurant serve more than 1 serving.  Rather eat what you desire/crave, but eat a little less of it. You can have that pizza you crave, but it doesn’t mean you have to eat a Large by yourself 😉 !

7-      Drink lots of water!

This is probably one of the most important points! Drinking lots of water will not only keep you hydrated, but it will help with reducing cravings when you aren’t really hungry. It will also keep your skin from getting super dry while traveling, assist in the digestion of your food and will also help prevent you from over-eating. My friends always make fun of me because I carry a water bottle everywhere I go, but having a bottle with me that I can easily fill and refill, makes it easy for me to drink all the water I need!

8-      Choose your drink wisely!

Nothing screams “VACATION” more to me than a Piña colada! So it’s typically the first drink I order. It satisfies the craving, is wayyy too sweet and makes me not want more, lol! Like one salad won’t make you skinny, one sugary drink won’t make you fat! So have that drink you crave! But after that, choose drinks that are lower in sugar. Opt for Rose’, a Vodka soda or a skinny margarita! And once again remember to drink lots of water in between! It will make you drink your cocktail slower and help avoid that nasty hangover in the morning!

Safe Travels!!!

Marcelle
(Personal Trainer @ Balance Me Fit) 

Tips on succeeding in your New Year's "FITNESS" Resolution

Are you struggling to follow through on your New Year’s Resolution? Have you already given up? Or, maybe you never even started? You are not alone!

“Fitness Resolutions” are one of the most popular New Year’s resolutions. You say, “I’m going to start working out OR lose weight OR eat healthier,”…AND THE LIST GOES ON!  These resolutions are made with good intentions, but often end in self-disappointment.  By following the next few steps, you will definitely increase your chances of success and HOPEFULLY even check this goal off your list!

1.       PLAN! PLAN! PLAN!

Don’t wait until New Year’s Eve to decide on your resolution! Make time in the weeks leading up to the New Year to think about what you want to change or do differently and start putting plans in place for how you will achieve your goals.  For example: If your plan is to “start working out,” decide if you want to apply for a gym membership or look into programs you can do at home.  Then look at your schedule and see what days and times work best and start creating your calendar.  Invest in things like ‘daily planners’ to help you get organized.  If you have a plan set in place, you will feel more prepared and this will definitely spike your motivation to succeed. If you didn’t have a plan set for this year’s resolution, it’s not too late! Don’t wait until next year to do it right, start brainstorming now and put your plan into action tomorrow.

2.       REALISTIC & SHORT TERM GOALS!

Set yourself up for success by being realistic!  (Let’s stick to the, “start working out”, example.) My goal is to, “Workout 5 days a week/ 60min per day.”  Chances are, that if you are only now ‘starting to workout,’ your fitness level is pretty low.  Now you walk into the gym, kill yourself for 60min (hating every minute) and dread going back the next day. Day 2 you return and the 60min feels even longer and more painful.  Your body is hurting so you are forced to take a couple of days off, but then start dreading going back.  Eventually your gym days decrease and by February or March, you are paying for a membership you don’t use. This is why setting short term/realistic goals is so important.  Set goals that are more achievable and that will eventually lead up to your end goal! In this case your goals might look more like this:

·       Week 1-2 (3 days/week for 30min)

·       Week 3-4 (3 days/week for 35min, including a 30min walk over the weekend)

·       Week 4-8 (4 days/week for 35min, including a 30min walk over the weekend)

·       Week 9-12 (4 days a week for 45min, including a 30min walk over the weekend)

Until you eventually reach the point where you are working out 5 days a week for 60min, without feeling like you want to give up or die, work towards those small ACHIEVABLE steps leading to your end goal!

3.       REWARD YOURSELF!

Reward yourself for every step you complete or short term goal you achieve! This will give you something to look forward to and motivate you to work hard to achieve your next goal.  But be careful! Choose rewards that will be beneficial to whatever your goal is. Don’t reward yourself with a pizza buffet! Rather opt for something like those resistance bands you saw everyone using, a new hair cut or a new pair of leggings (coz we all know a girl can never have too many pairs of legging!!!). Whatever it is that is going to motivate you and get you excited about getting back in the gym!

4.       BUDDY SYSTEM!

Everything seems easier when you have someone who is going through it with you.  This can be someone working with you towards the same goal OR even your spouse or friend who’s checking in on you and motivating you.  Discuss your goals with other people.  Making your goals public, will help keep you accountable. With this being said, you will also have to learn to say ‘NO’ to that friend who is leading you astray. Friends who care about you, will also care about helping you achieve your goals!

5.       RECOVER!

Sometimes we pick immediate satisfaction over long-term satisfaction. This is especially true when trying to eat healthy and then being tempted by the unhealthy snacks at a friend’s party! That BBQ chicken wing is signaling your brain to produce dopamine, resulting in immediate pleasure and broken resolutions! Who can say no?! Watching your favorite movie instead of going to the gym OR staying out/up late and being too tired to work out in the morning.  You need to remind yourself WHY you decided to make this change and the benefits of accomplishing your goal.  Try your best to avoid ‘high risk situations,’ (like standing too close to that plate of chicken wings) and don’t let a moment of weakness turn into a full relapse of bad habits! Make sure that you get back to your healthy eating habits after that party or to make up for the workout you skipped when you decided to watch that movie.

Ultimately, New Year’s Resolutions should not be entered into lightly.  Failing at your goals can take a major toll on your self-esteem.  Stay confident in your ability to carry out your plan from ‘Step 1’ and remember that it takes an average of 66 days to create a new habit.  Happy New Year! :D