Staying in shape is more than just good genes and loving exercise. It takes discipline, hard work and the will to reach your goals.
Over the past three years that I have been working out at Premium Performance Fitness, I’ve learned a lot – both about fitness as a whole and myself.
Working with a personal trainer certainly helps you reach your fitness goals, but small, healthy choices tmade daily will help you reach your goals…therefore, keeping you motivated too.
Read on and get motivated to get healthy…and stay that way!
Tip #1 – Set Long-Term Goals
Ok – working out like a crazy person because you are going to Hawaii in two weeks is SHORT-TERM GOALS at its finest. People who stay in shape set long-term goals and stick to them. They also set some milestones to keep them on track to reach these goals.
Examples of a long-term goal: Running a 5K. You will achieve this by hitting all of the short-term goals along the way, like running an extra block every two weeks, etc.
Tip # 2 – Get Planning
If you want to stay fit, planning is key. In order to make it to the gym three times a week, I put my personal training sessions in my calendar like any other appointment.
Once a week, I hit the grocery store to buy the healthy foods I need to stay fit and give me the strength to work out. Setting aside one day also (Sundays a great), to prep all of the food you will eat throughout the week makes in so much easier to stay on track.
Tip #3: Rest Up
It is really hard to stay in shape when you are exhausted all of the time. Getting at least eight hours of sleep each night is key. It is really hard to push through a workout when you can barely lift your weights or finish that pilates class.
Make a commitment to yourself to go to bed at a certain time every night. Your body will thank you…especially since your muscles and tissue repair themselves at night!
Tip #4 – Stay Consistent
You will not see results if you workout “whenever”. Any form of exercise at any time is good, but you will not hit your goals without discipline and consistency.
When Dave, my trainer at Premium Performance Fitness, encouraged me to boost my workouts from twice a week to three times, I made a commitment to myself to stick to it.
The results have been incredible…and it allowed him to boost the intensity of the workouts which in turn led to me finally seeing ABS!! And lifting heavier!!
It also took a huge amount of discipline on my part to forego wine and chips, and stick to my meal plan. Yes – the momentary indulgence in a Snickers Bar is glorious, but not feeling sluggish and having lasting energy is even better.
Tip #5: Nourish Your Body Properly
Speaking of food, when Dave and his onsite nutritionist, Tina gave me some tips on foods to eat to boost energy and those to avoid because they sabotage your workouts…I started to crush my fitness goals.
After a while, that third glass of wine didn’t look so appealing (wine disrupted my sleep and left me feeling terrible the next morning). Cutting out refined sugar also gave me a ton of energy and I no longer felt “a bit nauseous” all the time.
Seeing a naturopathic doctor also made the world of difference for my workouts and overall health as well. After undergoing some testing with this doctor, I discovered I had several food sensitivities. Once I cut those out, my energy SOARED. Working out became easier as well because I wasn’t exhausted all of the time.
Remember – keep your food portions under control, load your plate with colourful foods (veggies and fruits) and add healthy protein…not a third glass of wine. *hangs head in shame*.
Tip #6 – Tuck The Scale Away
Don’t be obsessed with numbers. Instead, go with how you feel and how your clothes are fitting.
With the extra personal training, I noticed quickly that my clothes felt looser and fit differently, but the number on the scale didn’t budge. Why? I was building muscle…and not a Molson muscle either. I looked longer and leaner, felt great…and finally fit into that expensive pair of jeans that was taunting me in my closet.
Tip #7 – Prepare Yourself For Parties
With the Holiday season upon us, you will be tempted to eat allllll of the gingerbread men. Prepare yourself in advance and eat a solid, healthy meal before being tempted (this should be easy with COVID – sigh).
Even at home though, resist the urge to indulge in too many sweets, drinks and gravy-laden goodies. If you do want to indulge, try fitting in an extra workout or skipping the dessert. Your tummy and conscience will thank you.
There are so many other tips to implement too like eating healthy carbs, not judging others, not comparing yourself to others and cooking at home as much as possible. Maybe this post needs a Part 2!
What are your fave tips to stay in shape? Please share in the comments!
If you are looking to get in shape or level up your fitness game, I highly recommend Premium Performance Fitness. You can opt for personal training sessions or a simple membership to this sparkling gym.
Other benefits of this gym are the sparkling facility, onsite nutritionist, female and male trainers, enhanced COVID-19 safety protocols and amazing sense of community!