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Category: New Year

Why Hire a Personal Trainer?

It’s simple — hiring an SVPT certified personal trainer can take out the confusion and guess work about proper training as well as reduce the risk of injury. In the long run personal training can help save you time and money all while getting you fitter and healthier, and living a fuller life.

  1. Assessment
    Many of you are doing exercises and programs that just aren’t suited for your body, fitness level, or goals. This is why many exercise and see no results.  Assessments can teach you about the imbalances, strengths and weaknesses in your body. Assessments help SVPT personal trainers create a program that is individually suited to you so you can train to your full potential, without wasting time and risking injury.
  2. Knowledge
    Hiring a personal trainer is an investment. During your sessions, you will learn the how and why to train effectively, efficiently, and safely. We educate you so you can take away as much knowledge as possible, so when the time comes you can train on your own, and do so with confidence. We expect you to leave the nest eventually, in fact that is our goal, is to have you feel so educated and confident, that you can train on your own. When you leave the nest it means we have done our jobs in teaching you how to train properly.
  3. Motivation
    We all struggle with training motivation at some point. A personal trainer can give you the extra little kick in the butt when you struggle. We can’t do the work for you and we can’t make you want it, but we can give you a little nudge in the right direction.
  4. Accountability
    Accountability is strongly tied to motivation. A personal trainer can keep you on track with your goals so you can get the results you seek. Life can get in the way, and usually the first thing to go is exercise. Consistency is the key to success, and having someone to hold you accountable can keep you consistent and on track.
  5. Goal Setting
    Sometimes we want everything all at once, but that is usually a little unrealistic and overwhelming. Our personal trainers can help you set realistic fitness goals that are achievable and in-line with your lifestyle, fitness level and budget.

So now that you know the WHY, learn what you should be looking for in a personal trainer and check out our blog from January 2018 – “What Makes a Good Personal Trainer?

Shara Vigeant, BA, NSCA-CPT*D, CFSC

T’is the Season for Maintenance

For many personal trainers, the month of December might be properly referred to as a “Maintenance Month.” December is typically filled with social obligations, and stress surrounding the holidays in general for clients.  Your regular routine and schedule goes out the window and all the holiday parties and gatherings mean you’re tempted to indulge in foods you otherwise would avoid and to also skip workouts.  As it is, committing to a regular nutrition and exercise schedule can be tough year round from life’s ups and downs, but the holidays in particular can exacerbate these stresses.

The holidays can bring about added stress from shopping, increased food preparation, house guests, frequent visitors, financial stress, more demands on time, and simply a change in schedule.  A change in routine, whether it is good or bad, equates to stress.  The biggest complaint personal trainers hear during this time of year is clients not being able to fit in workouts or stick to their nutrition regime, due to all the added obligations.

One of the reasons personal trainers and nutritionists really stress creating exercise and nutritional habits year round, is so when life happens, like the busy holiday season, the repercussions of missing a workout or indulging in holiday goodies will not set you back to square one.  In fact, if you are consistent  (not perfect) all year round, you might welcome the relaxed holiday season. Consistency year round allows you to have some time to just maintain, which might look a little more relaxed.

Let’s be clear — not being perfect does not make you a failure. All areas of our lives have ebbs and flows, which are necessary elements of life. The easiest way to understand this is using the term burnout. We all know what causes burnout – not enough balance and/or recovery. It’s ok to hammer away at something for a while, and it is just as ok to back off when you need to. And this might mean using the holiday season to do so.

Maintenance might be one of the least sexy words out there, but maintenance is about doing the little things in order to keep us at the same level, or not allow us to go backwards.  Just like life doesn’t need to be a continual march forward, neither does your fitness journey.  Sometimes we need to march in place when competing priorities are difficult to manage.  So you had to skip a few workouts for a social event or other holiday obligations? In the long run and the bigger picture of a year round commitment to a healthy lifestyle, this is inconsequential. Even 3 or 4 parties like this are not likely to affect your overall health if you are  maintaining a routine of health and fitness year round. Your batting average is still going to be high.   It also might be argued that a little break from your routine will help you appreciate it a little bit more when it comes time to get back into it.

So what does maintenance look like?  It’s just simply, marching in place, getting it done.  It can also be defined as keeping healthy and injury free, while not moving backwards – keeping status quo.  If you exercise 4-5 days a week in your regular routine, maintenance might look like 3 exercise sessions.  And should that get away from you, aiming to do any kind of movement for 30 minutes, regardless if it’s in your regime or not.  Any physical activity is better than nothing.  Walks, skiing, skating, etc. with the family are a great way to stay active.  You do what you need to do not go backwards and just maintain.  If you are not worried about maintenance during the holiday season, then use exercise as a great form of stress relief and a welcome break from the hustle and bustle.

This season the last thing you need is added stress.  Give yourself permission to maintain, do your best, and just enjoy the holiday season for all it has to offer.

 

Kristen Hansen, BA, CSEP-CPT, PFT-NAIT, NASM-CES, FRCms

Shara Vigeant, BA, NSCA-CPT*D, CFSC

New Year, Same You?

Now that we’re a month deep into 2018, there’s a good chance one or more of your planned resolutions for the year have already bombed. Harsh, I know, but statistics for 2017 showed that only 58.4% of people had maintained their resolutions after the first month of the year and that percentage dropped another 13.6% past 6 months. Why is that? Well, there are a few plausible explanations.

Right from the get go, a New Year sets us up to set unrealistic goals. For many people, the month of December stands out as a time we are thrown off our usual routines. Holiday parties, festive dinners, additional time off of work separate December from the other 11 months.  Although the holidays aren’t a relaxing and recuperating time for everyone, the change of pace usually leaves us craving some sort of structure come time the last holiday event finishes. This desire for structure is liberating for many, especially coming from a place of exhaustion and burn-out after the past year of consistent hard work devoted to our jobs, families, and lives in general. The holidays oftentimes serve as a gas tank fill for our mental, emotional, and physical energy tanks left drained from the past year of, well, living on earth. So how does that set us up for failure? Well, this recharged state leads us to feeling on top of the world come January 1st (or maybe January 2nd, once the hangovers have subsided from your New Year’s Eve festivities). So, when you sit down to map out your goals for the coming year, you’re very likely to overshoot what you’re truly capable of and forget about all of the day-to-day stresses that are going to block you from achieving your shiny New Year goals.

So, let me ask you: Are your goals for 2018 realistic? Let me help you figure that out.

Imagine a week in 2017 where several things didn’t go as you planned. Maybe you got stuck in traffic for hours, you had to stay late at work, you forgot your lunch at home, your child played hockey 3 times per week, your basement flooded, your household got attacked by this year’s flu strain…..on, and on, and on!   With all of these events piling up on you, do you truly think you’d make it to the gym seven times for a 2-hour workout and manage to find a reasonable replacement for the healthy prepped meal you left at home? Chances are, your mind will tell you there’s no point in going to the gym because you don’t have the originally planned 2 hours in your day to dedicate to training after having to re-do the project your computer lost, and you’ll end up stress eating three donuts from the staff room because you got hungry and were too distracted to navigate your way to a healthier alternative. If that sounds like a familiar event to you, don’t worry – we’ve all been there.

So, during our time of lofty goal setting and 2018 resolution lists, we must remember: life happens. We all have things that throw us off course. It may sound totally achievable to get in 7 killer workouts and delight in your healthy meal prepped dishes every day when you’re glowing from the extra time off work and delicious holiday treats, but realize you aren’t always going to be living the post-holiday high. Sure, it’s great to aim high and have great expectations for yourself. However, a week where you’re blown completely off track is likely to damage your self-efficacy and confidence and, ultimately, derail your big plans.

So, next time you sit down to map out the steps you are going to take towards your goals, make sure you can check off those steps more often than you can’t. On weeks where you’re feeling on top of the world, do more! On weeks where life is a little more hectic, at least you have those small, achievable steps and habits you can still take towards the bigger picture.

 

Reference

Statistic Brain. (January 1, 2017). New Years Resolution Statistics. Retrieved from https://www.statisticbrain.com/new-years-resolution-statistics/.

 

 

SVPT Trainer, Kelly Gifford