What is the one thing that will make a difference in your Fitness Resolution this next year?
Having a plan
At Shine we pride ourselves on creating individual customized plans for each client but there is a method to our madness.
Let's be honest making it to the gym is hard. It is hard to find time and motivation and most of us only have about two to three hours a week to dedicate to our fitness if that. So making the most of the gym is very important.
So what goes into making a great Fitness Plan?
This all depends on your goal. At Shine we use our time in our Strategy Session to define your goal and then we can work backwards from the goal to create the plan. Having a clearly defined goal will set the stage for any great plan. If your goal is to lose belly fat by summer to look great in your swimsuit or board shorts then we would create a program to target belly fat.
Once we define the goal we have to know our starting place to decide how long it is going to take to achieve our goal and what kind of effort we are going to have to put in to get there. At Shine we use the Functional Movement Screen or (FMS) a series of 7 different movements, to understand our clients starting place in order to help create the best plan to reach each individual's goals.
Once you have a clearly defined goal and starting place you can start to work backwards and decide the frequency of training you will need to reach your goal in the time frame you desire. So if you have a wedding that you want to lose 10 lbs for that is next year you have 12 months to accomplish your goal and working out 1 to 2 days a week could likely accomplish this. However, if that same wedding is next month, your frequency of training is going to need to be more like 5 to 6 days to accomplish your goal. Research says that our bodies need 4 to 6 exposures to an exercise before they adapt to the exercise, so our frequency of exposure will drastically impact our results.
Lastly you need to make sure that you are tracking your progress and tweaking the plan based on actual results. At Shine we record every work out to be able to access if we are on track with the goal. If you intended to work out 2 days but actually worked out 3 you may see faster progress and need to set a new goal to accommodate your increased frequency. If you intended to work out 2 days and were consistently doing that but then missed 2 weeks you may wonder why your progress is not as quick as you hoped but you would be able to see that you were not as consistent. Our bodies will adapt to what is actually happening so we need to track it and make sure we are on track with our intention.
So what is your fitness goal for 2016? If you are already a Shine Clients think about this and tell your trainer so we can be sure to get you to that goal. If you are not a Shine client Schedule a Strategy Session today and Shine can help you make 2016 your fittest year ever and help you achieve things you never thought possible!
**New Year, New You Group Challenge-2/22 through 4/1**
Join us for our Kick Off Party and Fat Loss Seminar on 2/11 and learn more about the game plan for losing 10 lbs in 6 weeks!
Let's be honest, we all work hard to meet our own nutritional and workout goals, but there is always something more we can accomplish right? Almost everyone can find a reason why they wish they could become leaner. Cardio has always been in the forefront in terms of being considered the way to lose weight quickly and especially lose sizes! However, there is more and more information out there now supporting the importance of strength training and prioritizing this type of training, which has been an obvious focal point for all of us here at Shine!
Don't get me wrong, Aerobic exercise absolutely should be part of your workout program if leaning out is a goal of yours as cardio has a role in shedding pounds and fat tissue quickly! However it's important to understand that this aerobic training alone is missing some key values that strength training brings to the table, and along with the addition of strength training we should understand the importance of your length of workouts!
First, some more understanding of what cardio brings to your body... extended programs of cardio at a moderate rate is not the efficient way to get lean. The main source of energy for this type of exercise will be glucose in the blood, or glycogen stored in the muscles. Fat is also used, and will be naturally burned, because you are using up calories. It will just take longer.
Extreme amounts of cardio may release the hormone cortisol which could play a role in negating muscle growth. It could also create a catabolic state in your body which means that things are being broken down to supply your metabolism, including lean muscle tissue, and can actually lead to strength loss!
If you are trying to stay lean AND strong, strength training gives you the maintenance to accomplish that! It increases the resting metabolic rate, increases power and performance, and it will give your heart various rates instead of the same consistent cardio activity levels that can occur for those who have a repetitive cardio workout plan. Avoiding overtraining during your week will also help you find the results you are working so hard to find and achieve. There is no reason to pass the 50-60 minute mark while doing a workout circuit, we want to push our cardio levels through strength training and lengthening the time only allows our body to regulate our body's workout level to the point where the activity towards the end (60-80 min) isn't actively progressing our body's fit levels.
As you train with weights your body will pack on some pounds with lean muscle mass as you lose fat. If you notice that you aren't losing weight, or if you even gain weight after training at such a high intensity, don't worry about it! Many of us will find that we lose inches around our waist, hips, thighs, etc. while keeping a consistent number on our weight scales! Make time for strength training during your weekly routine, and pair it with the correct nutrition and you'll be on your way to a happier, stronger, and leaner you!
Dear Future Personal Trainer,
Shine (and the fitness industry) is looking for you! As Shine Fitness continues to grow, we are constantly searching for the next Shine Personal Trainer to join our team. As I've been reading articles about recruiting, training employees, and new trends in the industry; I came across this interesting article (starting on paragraph four) by CareerExplorer about "A day in the life of a personal trainer."
If you're interested in becoming a trainer, my advice is to find a local studio or gym and shadow someone. Do you like small personalized studio's like Shine Fitness? Do you like a big club like LA Fitness or a local community club?, or something else? My advice is to understand your style and what culture do you want to work in. Do you want to impact peoples lives and help them accomplish their goals because you have a similar story? Are you willing to put in the extra effort when a client doesn't? Our Shine Fitness job ad (quoted) below stats
"Looking for an opportunity to be a part of a team while helping others to reach their potential? We are seeking motivating individuals who love to teach and are ready to join our ambitious team to become our next Shine Fitness Coach."Our motto is " We Are All Meant to Shine". At Shine, we are teachers even though we are called Personal Trainers. We teach others but we are always continuing to grow and learn in our own industry. Teachers adapt and love teaching because they LOVE teaching.
The fitness industry needs great people like you! Along with Shine, we know four other studios looking for great people. So, if you're looking to get in the industry and live in Bellevue, WA, Shine's Hiring. If you live outside of Bellevue, WA then look up a local studio or gym because I'm sure other studios or gyms are looking for you too!
See you soon Future Personal Trainer!
Our industry needs you.
Shine Fitness | Bellevue, WA | "We Are All Meant To Shine" | Shinefit.com
Career Explorer Article
The fundamental responsibility of a personal trainer is to lead, instruct and motivate individuals or groups in exercise activities. These activities may include cardiovascular exercise, strength training and stretching. Like some other careers in the health and wellness industry, personal trainers can choose the work setting they prefer from several options. Personal trainers are employed by:
Though many fitness professionals are considered “personal trainers,” some have additional duties and differing job titles:
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