Monthly Archives: September 2013

Sharing my workout regime: The secret lies in ‘discipline’

Sharing my workout regime: The secret lies in ‘discipline’

My workout

Many different fitness articles and blogs will offer you many different types of advices. But one thing that will always run as a common thread along all of them is the emphasis on discipline. The discipline of a schedule is of utmost importance. Scheduling one’s exercise and work out helps to strategize your health’s development to perfection and to ensure that some sort of a discipline can be followed. This is what my week looks like:

My weekly workout schedule (I try to make it 5-6 days of work-outs in a week):
Monday: 20-30 min cardio followed by one hour of power strength training with Mark (fitness trainer). This training is to develop lean and healthy muscle and of course you lose weight in the process. It includes planks, lift kettle bell, burpees, mountain climbing, push ups, floor exercises, squats, frog jumps, shoulder press, weights and sprinting. Yes we do it all!
Tuesday: Spinning/tread mill 20-30 min and 30 min of totally core with my trainer Donna Davis.
Stretches and abs
Wednesday: All cardio outside: sprinting, hill running, elevation running, lunges, squats… heart rate goes up this day as it is all cardio.
Thursday: Spinning/tread mill 20-30 min + 30 min of totally core with Donna. Use bosque, sit-ups, tons of abs work-out, V-ups.
 
Friday: 20-30 min cardio followed by one hour of power / strength training with Mark.
Saturday: Walk/run of 40 min to an hour in my neighborhood.
In addition to all the above I do some stretches for my feet for 5 min each day as I have planter fasciitis.
You could put together a schedule after consulting a trainer or do it yourself after doing a little research online. I, for example, want to add Yoga one hour once a week starting next week to my schedule based on the studies my researches have shown me. So discipline yourself and make a schedule that motivates you to take up a host of beneficial activities- it’s the way to incorporate health into your lifestyle. And yes, don’t forget proper diet/nutrition to go with your workouts!

5 things to look for in a fitness trainer

5 things to look for in a fitness trainer

‘Fitness regime’ is a term that is thrown around too much and too easily. So much so that one tends to forget discipline required that plays a very important role in the entire process. What makes things worse is guides and trainers who offer a short cut to success which almost never yields long term results. It is, therefore, very important that we not only ask for professional help but also choose the right one. Here is a list of 5 things to keep in mind while choosing a personal trainer:

Me and my fitness trainer Donna Davis

Me and my fitness trainer Donna Davis

1.        Know your activity- the first and foremost step is deciding the type of regime you want to follow; whether it is yoga or exercise or anything else. Try to figure out what is it that suits your body the most. Once you have determined this, seek out help from a professional.

 2.       Talk it out and recognise compatibility- When you are choosing a trainer, (be at a fitness centre or out of the yellow pages) the most important part is having a discussion with the trainer. This discussion should help you determine whether his expertise overlaps with your interest- whether you two can work well together to enable positive results. He/she should also be able to recognise your trouble points, your body type and provide you with the best possible advice.

3.       Trainer’s attitude and fitness- Your trainer should know the importance of the balance between nutrition and exercise. It’s only a harmonious existence of the two that can ensure a healthy lifestyle. He/she should emphasise on the fact that it is an ongoing process, and treat it the same way. Extensive exercises and crash diets may seem tempting and exciting in order to reach your goal quickly but it won’t promise you a permanent result and may also, in fact, deteriorate your health. Also, the trainer should himself/herself be fit. An unfit trainer will not be able to fill the shoes of a role model for you to look upto.

Donna in action

Donna in action

4.       Motivation- It is extremely important that your trainer listens and motivates you. You should be extremely comfortable with him/her in expressing your insecurities and in turn the trainer should be good at motivating you and keeping you inspired not to give up. After listening to you he should time and again you talks about pertaining to nutrition, fitness, etc.

 

5.       Check references and credentials- Before hiring a trainer, always check for the references and testimonials of his past and existing trainees. Whether or not they are happy and how well the trainer facilitated their fight for good health. Apart from references, the trainer’s own accreditations, titles, certificates, etc. all build up his/her credibility.

My gym - Lifetime Fitness

My gym – Lifetime Fitness

The challenge lies in keeping your interest going. It is very easy to lose interest and give up in a tedious fitness regime. You trainer should hold the capability to captivate your attentions long enough for you to make fitness a permanent feature in your life. A good trainer would be one who takes fitness from being and extra effort in your daily routine to making it an effortless part of your life. Health is a priority and those delivering health should be successful endorsers of the same.

So if this list checks out in your personal trainer, you are good to go!