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Six Trainer Tips for Maximizing Your Program

You can, you should, and if you’re brave enough to start, you will.”

~ Stephen King

Your trainer can do a lot for you, and well they should – that is what you pay them for after all! But there are some things that YOU must do in order to maximize the benefits from the work you putting in, before you can display any dissatisfaction with your program or lack of results.

Six Things You Must Do To Get The Most Out Of Your Program!

#1 – Foam Roll!

Before. After. At home while you watch TV. On the weekends. Foam rolling is maybe your best tool for preventing injury during workouts, improving your mobility so you can ingrain new functional movement patterns that will last, and improving recovery after workouts! Roll muscle bellies, avoid ligaments, tendons, bony processes and soft areas.

#2 – Do Your Homework!

The buck does not stop with foam rolling before sessions, consider adding mobility work into your daily routine to help open up your problem areas and allow you better movement. Your trainer should already know your tighter, less mobile areas so just ask for some suggestions. Froggers/Quad Rocks for tight hips; Inchworms for hamstrings; Lat Activation for shoulder mobility, etc.

#3 – Acknowledge Your Limitations!

There is ALWAYS a way to regress a movement pattern so that you can be more successful at it. It’s one thing to challenge yourself – and of course you should; it is another to force yourself into an injurious position you are not ready for! To push yourself beyond your limits will reduce and not expand them, working within the edge of your ability is how we get stronger without setbacks, complications and extreme hardship! It has to feel like work, but it doesn’t have to feel like suffering.

#4 – Ask for Progressions!

If you find yourself complacently meandering through a movement wondering why you are wasting your time, point it out to your trainer! We know sometimes people don’t want to be spotlighted or viewed as a show-off, but more than likely if it’s THAT easy you are probably missing a key point of the exercise. Help us help you by keeping open communication about what you’re feeling. Which brings us to our next tip…

#5 – Give Us Feedback!

Let us know what you like or don’t like, and WHY – If you don’t like it because it just feels too hard, maybe it’s time to talk about regressions so you can feel successful. If it hurts your back, knees, neck etc most likely something has gone awry with your movement pattern or a latent injury is rearing its head – both of which your trainer may be able to figure out ways to work around and ultimately help you overcome!

#6 – Do Your Part In The Kitchen!

All the training in the world won’t compensate for poor diet, and we have numerous blog posts that can help steer you in the right direction there. Whether you want to lose weight, bulk up, improve your athletic performance or just reduce your risk of developing the major diseases (CVD, Atherosclerosis, Diabetes, etc.) a major component of reaching your goals is going to be what you put into your body when you are not with your trainer.

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We can’t push you to be your best if you are dehydrated or if you are dizzy due to low blood sugar or sluggish due to a belly full because you ate 20 minutes before your session. Get to know your body, try different things and see what works best for you! Below are some resources for more information on nutrition!

What to Eat, When to Eat and What it Means for Your Workouts.

Junk Food Disguised as Health Food

Clean Eating With Convenience

Water and Weight Loss

Water and Weight Loss

Water and Weight Loss
Water is one of the best tools for weight loss, first of all because it often replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn’t have any calories. But it’s also a great
appetite suppressant, and often when we think we’re hungry, we’re actually just thirsty. Water has no fat, no calories, no carbs, and no sugar. Drink plenty to help your weight-loss program.

Better exercise
Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to lift weights. Exercise requires additional water, so be sure to hydrate before, during and after exercise.

Cancer risk
Related to the digestive system item above, drinking a healthy amount of water has also been found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially reduce the
risk of breast cancer.

Healthy skin
Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won’t happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.

Heart healthy
Drinking a good amount of water could lower your risks of a
heart attack

· Carry a reusable bottle. Not only is it good for the environment. It’s good for you! When it’s empty, refill and keep drinking.

· Set your watch to beep at the top of each hour, or set a periodic computer reminder, so that you don’t forget to drink water.

· Kickboxing and other forms of cardiovascular exercise can help make you WANT to drink water more. Be sure to drink water a couple hours before your workout, so that it works through your system in time, and drink during and after exercise as well.

· Keep a little log and keep it simples. Tally marks will do.