Personal Trainer

Your Body – Your Mind

Keep It Simply Simple

How do you lose weight through your diet? The problem is that the answer varies just so much depending on who you ask. Some people will tell you that the best way to lose weight is to start eating less. Count your calories and then make sure that you consume fewer calories than you burn. This way, you can maintain a deficit and be forced to burn fat stores.

Makes sense. But another blog will tell you something different. It might point out that counting calories is difficult to the point of being nearly impossible. And not only that, but it’s also boring and sure to put you off after a while. Worse, it says nothing of nutrition or appetite. If you just eat fewer calories, then technically you can lose weight by eating only donuts.

Which would also destroy your health and leave you hungry and malnourished. So, what do you do instead? According to this crowd, it’s more useful to focus on keeping your carbohydrate intake down. This will help you to prevent blood sugar spikes and will avoid ‘empty calories’ (if you avoid the processed, simple carbs). That way, you are getting only filling, nutritious and whole foods.

Great! Then there are the intermittent fasters and the low-fat crowd. No wonder you never managed to lose weight! The other issue is that all these diets are complex, they are hard to follow, and they are unsociable. They often involve spending large amounts of time in the kitchen cooking and they can get expensive. What is the most important part of any diet?

Simple: that you stick with it. There is no point in starting a diet unless you can sustain it indefinitely. If you start a diet and give up in two months, then you will put the weight back on! Okay, so let’s simplify. None of these diets is wrong. They all have good points. The problem is they go too extreme in one direction. As is so often the case, the ‘middle way’ is best.

In the next post we will delve into “the middle way and what it means”

Few hints –

Trying to eat fewer processed, simple carbs.

Avoid the obviously bad foods such as crisps, chocolate bars, ice cream and swap them for healthier things.

Wonderfully Fit Personal Training offers virtual training as well as in-person training and nutritional counseling.  Training can be scheduled by visiting our website at Top Fitness Trainer, Program Training And Nutritionist In Long Beach CA | Wonderfully Fit or contacting us at the number below.
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Nutritionist Long Beach CA

8 Workout Motivation Techniques That Will Boost Your Fitness

Sometimes good workout motivation techniques can be difficult to come across. Some days you just can’t find enough reason to work out, and you let yourself slow down. The problem here is that if you aren’t motivated, you won’t get results. You have to want it. Really want it.

There are so many ways to keep yourself fully motivated and doing so will put you in better shape than you’ve ever been and fast. Not only that, but you’ll enjoy the ride there much, much more. Here are some great ways to start getting motivated, break those plateaus, and get on the fast track to insane health.

Workout Motivation Techniques:

1. Remember what you’re doing it for.

The best workout motivation you can give yourself is to remember why it is you’re working out. Maybe it’s the dream weight you’ve been striving for. Maybe it’s a pant size you haven’t fit into in years. Maybe you just want the satisfaction of knowing you’re in better shape. Whatever it is that got you in the gym on the first day, think about it, and don’t let it get away.

2. Track your success.

Write down every rep and weight for each workout, and how long you ran or held a plank that day. Keep a record so when you look back at the workout from three weeks ago, then the one from yesterday, you can see the improvement. Knowing that you’re improving and being able to read the proof can be a great form of workout motivation for anyone with any fitness goal.

3. Use your favorite activities to get in shape.

If you hate running, buy a jump rope for your cardio. If you love rock climbing, find a club nearby and use it to get in shape. Use the things you like to do, and you’ll get better results from them.

4. Set short term goals.

Before you start an exercise, tell yourself what you need to do. Get a number of reps or a length of time in mind, and achieve it at all costs. If you can’t make it on the first try, take a breath, and finish. Don’t ever let yourself give up halfway.

5. Set long term goals.

Much like the short term goals, you should give yourself a time or number to reach, but set it weeks in advance. If you can hold an abdominal bridge for 32 seconds now, make it your goal to hold it for a minute by next month. This will keep you pushing as hard as possible for every abdominal exercise up until the goal date. If you reach the goal, it can be incredibly motivating to see what you can achieve with effort. Continue to set more goals and keep reaching them.

6. Reward Yourself.

Give yourself something to look forward to if you reach a goal, or just for making it through each workout for the week. If you wanted to be benching 220 lbs by a certain day, and you end up hitting 235, then let yourself take a day off, or go get a celebratory meal. Workout motivation is as simple as wanting something, and doing what it takes to get it.

7. Keep it social. Try a group fitness class.

They tend to be very full of energy and motivation. If that’s not for you, get a friend or a group of friends to work out with to keep you motivated and give you some friendly competition.

8. Surround yourself with forms of workout motivation.

There are plenty of things that can remind you to work harder. Keep some motivational pictures on your phone. Subscribe to YouTube channels or to follow social media profiles related to workout motivation. Keep yourself subjected to a constant stream of motivating materials, and soon enough, you’ll never find yourself slacking off again.

Everyone has reasons for their fitness regimens, keep yours in full view and don’t let yourself slack off anymore. Use these tips to keep yourself fully motivated and get in great shape.

Nutritionist Long Beach CA

Workout Motivation: How Supplements Can Help

You’re all set. You are stoked to get your workout started. You work out for a few days and then you lose motivation. What happened to the plans for that fit, six-pack abs and rippling muscles? It is easy to become discouraged or even lack inspiration especially during the early days of one’s workout plan.

In the end, you have to make exercising and getting fit a habit so that you don’t feel like it is a chore. The initial days of burning muscles and sore backs can definitely hurt, nevertheless with a few useful tips, you’ll be able to remain focused.

Straightforward Motivational Methods

Remaining motivated isn’t easy. Most people battle with it because it is so easy to miss a workout or put it off until the following day. However, it’s possible to mentally boost your inspiration levels.

Work together with an equally devoted partner. Don’t let one another down. Get a lifting partner equally as determined, or maybe more so, than you are.

Give yourself rewards as you go. Rewards shouldn’t be things which yank you back, though. A giant, fatty meal isn’t the route to take. Rather, take a day off, find tickets to a sports event or purchase something for yourself when you accomplish a goal.

Mix things up. Don’t try doing an identical routine and workout plan each day. You’ll get bored even if you are elevating reps or pounds. Repetition may bring you down quickly. You’re basically bored.

The psychological steps you take to raise your enthusiasm are crucial. You need to tell yourself it can be done. You have to provide yourself with stimulation to keep going, even if that means listening to motivational tapes!

Nutritional Supplements Will Help

There are actually supplements which can help you to ultimately stay motivated. While you will not likely discover a specific supplement available on the market for motivation, you will discover other supplements that can improve your state of mind.

Make certain you are taking the best post-workout supplements. The right supplements and protein levels following a workout will decrease the painful burn you experience the very next day. It is challenging to stay motivated while you are really hurting from a rigorous workout.

Look for natural supplements that give a boost to energy levels. Unless you possess the right energy levels, you can easily find yourself struggling to remain on top of your workout. Supplements including Asian ginseng, bitter orange, caffeine, and capsaicin, will provide you with the boost of energy you require in a healthy way.

Consider supplements to help you to get enough rest. Sleep is definitely the body’s method of restoring and healing itself. If you don’t get enough proper sleep, try taking supplements that can help. Valerian, Kava, and melatonin are among the best options available.

The most significant supplements for motivation for the muscle builder are the types that encourage muscle growth. There isn’t anything more motivational than seeing your muscles grow and develop and seeing the numbers on those weights increase. If you’d like to build motivation, give your body the nutrients it needs to build muscles fast enough.

With proper nutrition, the body can accomplish everything you want to accomplish. However, you have to take the steps to stay motivated. After you make working out a routine, you’ll feel great about it and will want to do it. Keep your motivation levels up in the meantime.

Nutritionist Long Beach CA

4 Workout Motivation Tips

Sometimes, you just don’t want to work out. Well, use these tips to provide workout motivation next time you are having trouble getting motivated to workout.

Here are some workout motivation tips!!

1) Change things up.

This is the easiest way to get motivated to workout. Just do something completely different from what you’re doing now. For example, if you do total body workouts, try doing an upper/lower split, or vice versa. If you’re doing bodybuilding splits, then change to total body workouts.

Another example: train in a different rep range. If you train in the typical 8-12 rep range, try lifting in the 5-6 range for a change of pace (no, ladies, this will not make you big and bulky). If you do primarily dumbbell and barbell exercises, switch to a bodyweight only workout. The key here is to completely change your routine. Get creative if you want, just come up with something that gets you excited and motivated to work out again.

2) Set a goal.

This is my favorite method for finding workout motivation. As an example, you could set a date to compete in a local powerlifting event, race, or other competition. Maybe you want to run faster, jump higher, lift a certain amount of weight. Just set a performance goal, set a deadline, and schedule your training accordingly. Having an end goal in mind is a great way to keep you motivated and excited to get into the gym.

3) Workout with a partner.

If you train alone, you may want to find someone to workout with. Warning: train with someone who will be consistent and is positive and encouraging. The last thing you want to do is get a workout partner who is constantly negative or will make excuses not to go to the gym on a consistent basis. A great workout partner can encourage you, motivate you, provide social support, and help push you to improve your performance.

4) Hire a personal trainer.

Some people simply won’t go to the gym unless they know they are paying someone who will be waiting on them. That is one of the main reasons people hire me. Warning: do your homework before hiring a trainer. Most trainers don’t truly know what they’re doing. Ask questions about their experience, certifications, and ask for client referrals. If they are hesitant to give you any information, walk away and save your time and money.

Oh, one more thing. Here’s an easy test: tell them you are interested in losing fat quickly. If they recommend anything other than a total body or upper/lower split (and they tell you to do a lot of long, slow cardio), they don’t have a clue what they are doing. Get away . . . fast.

Nutritionist Long Beach CA

Workout Motivation

How do we find the motivation to exercise? At the end of the day when that big fluffy couch seems to be calling your name and nothing looks more appealing, what is it that keeps us on track and motivated?

What Motivates Me To Workout

The question came up today how do I motivate the individual and I started thinking about how do I motivate myself. Everyone is different and everyone needs motivation served to them on a different platter. What motivates one doesn’t necessarily motivate the next. Some people need constant encouragement, others need a kick in the ass while some need to be told specifically what to do.

There are literally hundreds of different ways to motivate yourself to exercise and I will give you a few examples of what has worked for me. Even I struggle sometimes to keep going but the most effective way to keep motivated for me is having a workout partner. Having that buddy on the same page as you challenging you to push hard and keep going always motivates me. I have had some great workout partners in the past and I miss training with them.

Writing down my program and keeping track of it is also a great method for me. I track my results and week by week I check to see my improvements, and hey what better motivation is there then seeing results.

Caloric expenditure is one that has worked for me in the past as well. I know that you read tons of weight loss articles and they say don’t count calories. Well, how are you going to get the proper amount of calories you need and burn the proper amount without keeping track? Knowing what I need to burn in the day pushes me that extra little bit or keeps me on track so I don’t expend too much.

Simple enjoyment out of exercise and having fun will keep anyone going. I wish I could workout with everyone I train all day every day. If it wasn’t for the fact that it takes away my concentration on the individual I would love to work out with them all. Having fun doing a group or boot camp class has always been motivating for me. Lately, I have been riding my new mountain bike and I love it. Doing something that keeps you moving while you are having fun can’t be bad for you.

Magazines and the models inside have been an inspiration in the past for me. Sure Photoshop works some wonders and they are usually a couple of days out from contest time but hey working hard to be that fit and having a goal is a great motivation.

Internet articles, blogs, books any type of information and reading material is interesting for me and gets me to try new things or methods and different exercises. Sometimes reading what others have done and their success stories are very inspirational.

Setting goals and when you reach them to reward yourself. It’s always nice to get to a goal and it’s even nicer to know that you are getting something for your hard work. I like to get some sort of little reward for every goal I achieve. Set your goals and set your rewards and get them often.

Keeping my “lean clothes” around makes me work hard to fit into them and want to look good. With looking good comes feeling good and having those outfits I feel stellar in keeps me on track.

Stress relief is a great motivator for me. Some days I need to blow off some steam and putting some old classic tunes on my iPod and just tearing it up in the gym really clears my mind and drains the stress from my body and mind.

Clearing my head while I have been riding my bike has worked great as well. Again it’s stress relief buy it really gives me time to think about other things and maybe just take in some scenery.

A couple of other motivators that may work for you could be signing up for a 5 or 10 km race, not feeling bad from missing workouts, extending your life expectancy and being able to run and play with your grandkids one day. Weighing yourself and keep measurements. Not every day but once a week, trust me as you see the numbers going down you will be motivated.

However, you chose to motivate yourself whether it be from taking those measurements, logging your workouts or reading motivational quotes, the feeling you get once you have reached a goal and people are noticing is priceless. Make and set your goals so they are achievable and realistic. You will reach them as long as you work at it and there is no better reward than feeling great and looking great and having others notice.

What Motivates you? I’d love to know…

Nutritionist Long Beach CA

Common Mistakes Most People Make When Working Out

If you want to learn about 3 major dumb mistakes people make when working out, then you’ll want to read this article. Specifically, I’ll discuss how people are wrongly expecting instant results, unproductive inconsistency, and erroneously missing the diet equation.

After reading this article, you should be able to see better workout results and more importantly, have increased workout motivation.

Most people who are starting to workout have an illusion of grandeur, wanting to look like supermodels in a week’s time. This is one of the mistakes people make, thinking that working out for a couple of hours for a few days should make them lose at least a third of their weight. This is too much of an expectation that not even God can perform a miracle. Dumb mistake number one, don’t expect instant results! Miracles do happen but not on weight issues, these you need to work hard for. Set attainable goals and work hard for each goal. Plan each step, each activity and make sure you follow your plans or this will lead you to mistake number two.

You have been sticking to your workout – getting in shape, doing more push-ups, gradually increasing running speed – until after one week you lose your workout motivation and decide to skip a day or two. Guess what? Unproductive inconsistency will pull you back in your workout and might cause it to fail. Another dumb mistake, stop being inconsistent! Stick to your routine no matter how heavy a rainy day it is or you will pay the price. Don’t expect good results when you know you have been skipping workouts.

The third dumb mistake people make when working out is missing the most important part – eating right. It is never enough to just exercise without eating healthy foods. Stick to what you know is right for your workout. Don’t tire yourself for 3 hours in the gym then eat a heavy and sinful dinner afterward. You may be working out consistently but at the same time consistently pigging out on pizzas and buckets of ice cream as well. Dumb mistake number three, don’t forget your diet!

Following a Dietician’s expert advice on what kind of diet to take coupled with good, consistent workouts will give out the best results. Remember, don’t make dumb mistakes such as expecting instant results, being inconsistent, and forgetting your diet. These will surely set you up for a failed workout. Avoid these mistakes and you’re sure to notice fewer pounds, fewer inches, and more workout motivation.

Tips on hiring a personal trainer

Your Perfect Workout

What does your perfect workout mean? Is it a stroll in the park, taking a class, a rigorous hour of tennis, or using the Stairmaster during your favorite TV show? Maybe it means focusing on your breath in a yoga class, stretching your muscles with pilates or running to your favorite songs.

While any of these workouts benefit your body, mind, and soul, many moms don’t exercise at all. In fact, the only exercise their getting is when they exercise their right…not to exercise. Read more

Tips on hiring a personal trainer

Inspire Your Workout

Everyone hopes to find a way to get a good workout in but also to find ways to make it enjoyable, rather than feeling like a chore.

If this sounds like you but lately working out has felt more like a chore than anything else, it might be time to take stock of when and where (and how) you’re actually doing your workout routines. Read more

Tips on hiring a personal trainer

4 Effective Ways to Stay Motivated During Your Exercise and Workout Routines

Suddenly got tired of your workout routines? We’ve all been there, and I know it’s not easy to keep up with your gym schedule or exercise when you have other important things to do. Sometimes it can seem like a chore. But to maintain a healthy lifestyle exercising is crucial. Plus, if you want to lose weight, working out can help you reach that body you’ve always wanted more quickly.

So where can you get that motivation from? Let me share with you 4 effective ways on how to get motivated to workout:

Read more

Tips on hiring a personal trainer

Best Training Workout Exercises Without Weights

It can be difficult these days to find ways to workout and truly exercise. With the stress of kids, the job, and money seemingly always holding us back, it’s amazing that we accomplish anything these days. For most, it can be very difficult to get into a commercial gym to do a full-scale strength training routine with weights at hand.

This is why many are looking for simple alternatives to the typical weightlifting routines. Bodybuilding can be difficult without weights but it is far from impossible. There are in fact several ways to go about working out without weights and I’ll outline a few here. Read more