Hi Kasie! I have been a regular gym goer for many years now and I consider myself to have a fair bit of knowledge when it comes to lifting weights! I have noticed over the last few years that the style of training seems to be changing in the gym. It seems that the more athletic or sports oriented members train less with weights and more with resistance and their own body weight. The workouts that I see them do look challenging and very effective! I am looking to incorporate some changes in my training style. I have asked a few of the members that I see train this way what they are doing. The terms HIIT, tabata, functional training and periodization have been mentioned and have me confused and feeling like I have never worked out a day in my life! Can you please help me understand how I can incorporate this athletic style of training into my lifting routine.
You are absolutely right! You are seeing changes in the way personal trainers and fitness goers are training these days! The typical weight lifting…“single joint exercise” workout is definitely an effective way to build muscle mass and reshape the esthetically pleasing muscles of the body, however; incorporating a strength and conditioning routine will shift the focus from muscle building to developing a highly functional strengthened and conditioned body that functions like “a well oiled machine” with advances in your speed, strength, coordination, agility, functionality and endurance. In the end it will have you performing more like an athlete and reaping the many rewards of your new balanced and more intensive training style.
I can understand how the many types of training styles that were mentioned to you can seem intimidating! They are all great forms to implement into a program, but let's not get carried away just yet, let's start with creating the “structure” of your workout! The first thing I want you to do is master the thought that we are not just performing “exercises” … you are now mastering movement patterns!
First things first: spend a minimum of 10 minutes warming up the body to prepare it for the challenging and effective workout ahead by the incorporation of:
Flexibility: To flex and extend a joint through its intended full range of motion better understood as a static hold. Examples: quadricep, hamstring, calf, triceps stretches.
(Stretching is great to improve static non-moving flexibility, however alone will not do such a good job at preparing your body to move quickly and efficiently). Complete a series of stretches for the main muscle groups before your workout.
Mobility: To move a joint through its full range of motion, with control. Also known as active movement. (Dynamic mobility exercises prepare your body for the vigorous movements that will make up for the more demanding parts of your workout). Thoracic spine, hips, shoulders, are a great place to start, check online for video demonstrations of ideal mobility exercises, or hire a mobility coach or personal trainer to assist you in creating a beneficial for you mobility workout.
The workout: There are many styles and intensities of training - any trainer would need a clear understanding of your goals, strengths and injuries before designing a specific to you workout. If your goal is to incorporate more intensity into your workout, my suggestion would be to combine compound movements; body weight exercises also including a strength component, design a circuit of 4 different exercises and complete all 4 back to back, taking breaks in between each round. See this basic example:
- Squat Shoulder press with desired weight for 10 reps
- Push ups for max reps
- Pull ups - assisted 10 reps or non assisted max reps
- Bear Crawls 10 crawls forward, 10 crawls reverse
***** Repeat for a total of 3 rounds
Circuits are a great way to incorporate cardio and strength in a short period of time, set up 2 or more mini circuits to complete in each workout.
Cool down/stretch: Take the next 10 minutes to gradually allow your heart rate and breathe to lower to a comfortable level, and complete a series of stretches holding each between 20-30 seconds.
Designing your own program does not need to be complicated. Ensure that your body is feeling the positive results of your hard work with your effective program planning. Know the difference between muscle burn and strain or pain. For maximum results seek the assistance of a fitness coach or personal trainer to ensure that your time in the gym is as effective and result oriented as possible with proper movement patterns, form and techniques ensuring positive advancements in your strength and abilities.
Over the years I have been unhappy with my body; I have attempted to go on a diet to lose the weight but found the process too challenging. After a month of struggling and feeling miserable with no real weight loss to show for it, I realized that if I focus on eating healthier with smaller portions, but still allow myself to enjoy the fun family dinners guilt-free with smarter choices, I might enjoy the process of losing weight better. It has helped! I have much more energy and feel better about myself. I am down 10 pounds and am easily incorporating smaller portions and healthier food choices into my life and I am ready to start incorporating for the first time, physical activity into my routine. In the last few weeks I have tried a variety of styles of fitness. I have tried, zumba, yoga, hikes and bootcamps and feel so much disappointment that I don't feel comfortable and down right embarrassed participating in any of the activities. I stress all day about going to the next workout and beat myself up all evening because I did not do well in it and compared myself to everyone else in the classes. I don’t have the money to hire a personal trainer and just can’t seem to pull myself out of what feels like a humiliating and miserable process attending these classes. What can I do?
Thank you for your question and congratulations to you for taking the steps to creating a healthier dietary plan and the new incorporation of physical activity into your routine! Let me start by saying that no one ever loves the first transitions into physical activity! Why? Well, of course there are many reasons and each and every single one of them is a complete ego bruiser - from not knowing what to expect, not having enough strength and endurance to last through the class or activity, the extreme pain and fatigue your muscles are feeling during and after the class, not being able to catch your breathe and of course the feeling that you stand out while everyone is watching you fail, just to name a few! Every person that you admired for their strength, stamina and amazing abilities in each of your attended classes, that had you perhaps feeling intimidated...they all experienced the same fears and emotions at some point or another as well! I promise, you are not alone in your feelings.
Our body goes through a number of biological effects as we workout! Our muscles, lungs, joints and heart. We are shocking our systems in all of our workouts, especially the first few times of incorporation of a new fitness style or activity. So let go of the idea of needing to be great from moment one and change your mindset, from failure and embarrassment to being patient, proud and aware of the positive benefits you are creating for yourself. You might just find that the enjoyment level of these classes changes from misery of participation to feeling great about the past hour and all of your accomplishments! Find more compassion for yourself and be aware of, and let go of your performance expectations - so much is going on in your body as you workout! You are learning your movement patterns, mind-body connections, proper forms/techniques and to-do’s in each style of class, and so much more!
So, give your bootcamp class a try again with a shift in your perception; follow it up the next day with a relaxing and healing restorative yoga class, to give those tired and sore muscles some love; continue on the next day as you smile your way through a body shaking zumba class and embrace the beauty of nature and great company on a scenic hike! Give yourself a month of your new routine and classes - by then if you have not gotten excited with all of the above forms of exercise, you will likely have found one or two that you know are the perfect fit for you, and likely will be more motivated to try find the courage to try something else new! Have fun during your process and be proud of your accomplishments!
If you have any questions, comments or personal training inquiries contact Kasie at www.profilefitnesstraining.com or directly at 250-859-2431.
Hi Kasie, I have been pretty active and healthy the majority of my life, I enjoy my time playing sports, my outdoor activities and working out in the gym and overall I am happy with my strength, conditioning and the shape of my body. I am not looking to make any drastic changes other than to drop a few stubborn last pounds and I realize this is best done by cleaning up my eating habits. I do have to say that I am so confused and would appreciate your advice. I have had a conversation with a trainer and have done some of my own research online. Both the conversation with the trainer and my own research has me feeling intimidated by the process as it was mentioned I need to weigh my food - the measurement of kilojoules was brought up. I was told to eat and not eat a certain times. It seems like I am to seriously limit my food by eating mainly meats and veggies. This is very frustrating and does not seem right to me! I don’t feel that losing a few pounds needs to be this much limitation to my life! Can you help me understand how I can drop a few pounds, without having to completely change up my already pretty healthy diet and lifestyle!
Thank you for your question, I can definitely understand your frustration! You are absolutely right, losing the few last pounds does not need to feel so frustrating and overwhelming! It sounds to me that you have a good understanding as to what is going to work for you in order to lose the desired weight; sometimes trusting your instincts is the best and right first step!
With the many sources of information available to us via internet, it may feel like an overload of the wrong information for you and your needs! It is essential to be clear with yourself and have a full understanding as to what kind of realistic changes you are prepared to make in your daily routine before you do your research or seek out assistance from a fitness & health professional! Once you are clear with the steps you are prepared to incorporate into your routine, you will find that it’s less frustrating to find the right changes for you. Weighing food and strictly limiting your foods other than veggies and meats may not be necessary at this point, or what you're interested in doing, but it very well could be the perfect results-oriented weight loss plan for someone else!
For you specifically it sounds like adjusting your foods and speeding up your metabolism might just help you in losing those last few pounds. Here are a few things you can do to help you understand where you can create healthier changes in regards to your eating habits and speeding up your metabolism:
1. Take a look at your daily eating habits: Grab a piece of paper and pen and log your typical day of eating, look at yesterday for example: write down everything consumed from first thing in the morning to bedtime, including all meals, snacks and beverages….don’t miss out on anything!
It's easy to see that those extra desserts, too many unhealthy snacks or perhaps the missed meals may just be the culprit to the the pounds you are wanting to shed. Once you see the gaps in your regular meal plan, write down the things you can do to adjust your eating habits going forward! In the beginning if logging your food is what helps you stay on track, continue to do so daily! Understanding the connection to your meals and the role they play to nourishing and fueling your body will help you stay organized in you meal planning and creating/maintaining this routine for the long run!
2. Speed up the metabolism: It can be simple and easier than expected to get your metabolism fired up and assisting your body in burning calories! Look at your regular meal plan and see how you can fit in healthy snacks every few hours - nuts, veggies, protein and fiber. Portion sizes do matter! Snack size is the key; eat small portions, we are not looking to fill up.. a handful of nuts, a small bag of cut up veggies will do the trick! When it comes to mealtime, the plate does not need to be full! Ensure your meals are healthy, balanced and regular! Eating the right foods takes planning, organization and creativity! Spend a little bit of extra time to plan out a grocery list that will benefit your meal planning, making the process easier! And search our the internet for fun, healthy and delicious meals and snacks!
Eating regular, healthy portion, controlled meals containing a mix of healthy fats, carbohydrates and proteins with a variety of vegetables and fruits is essential to delivering your body the essential components to a healthy and balanced diet. It's difficult for me to suggest specifically which foods and portion sizes you should be consuming. Having the assistance of a dietician or nutritionist may be a great start to get you going!
Each one of us has a unique metabolism, dietary habits and goals! If you are able to clearly understanding your eating habits and maintain awareness around the consumption of your meals, you are one step ahead! Creating change in your meal plan can be a simple step to create a healthier routine for optimal success!
If you have any questions, training enquiries connect with me directly at www.profilefitnesstraining.com or 250-859-2431.
Expectations! We all have them, the question is how healthy are your expectations? Can or have they hurt you in the end?
I have received a handful of questions from readers over the past few months explaining their disappointments attached to the “not big enough” successes being achieved on their journey of accomplishing lofty goals. Upon noticing the link between each of the individual questions, I found myself curious as to what role high expectations for the self plays in all of these disappointments. After all.... am I wrong, but when small goals and mini successes are achieved, shouldn't we be happy with and proud of ourselves for our accomplishments no matter how big or small?
This has me questioning, when setting goals and creating a plan of action, how realistic are we being with ourselves? Do we create our goals based on another individual's achievements or body types, perhaps the fitness models we see in the magazines, the skinny and undernourished fashion models that young girls view as a desirable body type or the strong and powerful athlete that has trained for many years to have the results of athleticism. These individuals or role models may have a large percentage of us comparing our current state and idealizing them based on how their bodies look or perform. It's always motivational to have a role model to look up to (if they are healthy), but it's definitely not mentally, emotionally or physically healthy to set unrealistic goals for yourself to achieve someone else’s achievements or expect to change your body in a way that is not natural for your natural build.
The crazy thing about expectations for the self is that we have a tendency to ignore all of the great mini accomplishments we have achieved, each and every single one of those accomplishments are deserving of your recognition and a celebration, after all you worked hard to achieve it! Yet, somehow when we have such high expectations, nothing ever seems to be good enough, soon enough, lean enough or strong enough. The negative mindset and energy surrounding your accomplishments takes over and can ruin the excitement of your hard work and the process!
Take a step back and notice if you fall under this category (in any areas of life) and see how you can re-set your goals, let go of expectations and learn to embrace and honor the hard work and effort you are putting into making powerful changes in your life! I promise the road to success will be much more rewarding and enjoyable if you kick your expectations to the curb!
If you have any comments, questions or training enquiries connect with Kasie at 250-859-2431 or learn more about me at www.profilefitnesstraining.com
Read more Kasie's Health & Fitness Tips articles
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