Tips From Our Personal Trainer

Fitness Tips

You’re going to make a million decision today. Most without much thought. Some of our actions seem hard wired to our bodies. Like how I can automatically reach for a chocolate chip cookie. So when it comes to making decision about your health, how do you handle them? Put it off? Move ahead begrudgingly – like being lead to slaughter? Excitedly? (Hmmm – no spell check so it must be a word)

I know it’s not always exciting. But what if in the process of making a decision of yes or no (which is usually in our minds having to be all or nothing) let’s think about what the “Good”, “Better”, and “Best” option is for us.

For example; let’s consider your diet. Now, you knoooow (insert my sarcastic voice) eating lots of sugars, processed foods and “fake” foods is going to have a negative affect on the body. Riiiiiiight? Then let’s think what the Good, Better and Best decision will be to lead us closer to our goals. You’re not going to hit it out of the park every time (Bucco’s, are you listening?) But what if we can just progress with a series of well-placed singles?

For the next 10 or 20 days, even 30 if you’re up to it, consider some of these Good, Better and Best choices:

Diet and Nutrition

Good: Give up sugar, drink more water
Better: Give up sugar, wheat, fast food and plan each meal (I can help with this)
Best: No sugar, wheat, dairy, fast food, processed food, plan each meal, only clean eating

Cardio Exercise*

Good: Walk or run 30 minutes/day (or break your time into 10 minute segments) 3 days
Better: 5 days of cardio, 30 minutes with 2 of those days utilizing 20 minute interval training.
Best: 7 days of 30 minute cardio with 3 minute finishers and 2 of those days interval training for only 20 minutes

* Your ability to train at higher intensities is determined by your current fitness and health levels. Consult first before starting or changing your training programming.

Resistance Training

Good: 2 days per week full body. 2 sets with 15 to 20 repetitions
Better: 3 days per week full body. 2 sets 15 to 20 repetitions.
Best: 3 days per week full body. 3 sets 12 to 15 repetitions.

Nutritional Supplements

Good: multivitamin daily
Better: multivitamin, extra vitamin D, Omegas daily
Best: multivitamin, extra vitamin D, Omegas, Probiotic, CoQ10 daily
Bestest: a specialized consultation to determine your specific needs

Stress Management

Good: take 10 minutes to yourself each day and unplug
Better: take 15 minutes to unplug and deep breathe, stretch, meditate with a YouTube Guided Meditation
Best: take 30 minutes for yourself to unplug. Try a class or meditation, perform a progressive relaxation technique when going to sleep. No video, news, cell phone etc. 2 hours before bed time.

Pick an area you may wish to improve and make decisions which will be Good, Better or Best for you. It’s only 10 or 20 days and I believe you’ll survive. When you’re done, please, send me an email and let me know how it went for you. I’d be happy to hear from you.

As always, feel free to share this email if you have a friend or family member who may be interested in making some changes in their health and wellness.

Keep on Keeping On Gang!
Coach Fred

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