Tag Archives: success

10 Reasons Why YOU Should Hire a PRIME Personal Trainer…

Still debating whether or not you should invest your money and hire a personal trainer? Think it’s too expensive? Don’t have time? Maybe you think you’ll just do it on your own? Maybe…

BUT, if you are tired of starting and stopping a fitness routine, don’t feel comfortable in a gym, feel lost in a grocery store, struggle to find the motivation to cook/eat properly, or maybe you don’t even know what you need to do to get yourself in better shape, maybe this blog post will inspire you to reach out to one of our personal trainers at PRIME 🙂

10 reasons why you should hire a PRIME personal trainer:

1-Goal Achievement

Our personal trainers help you define your fitness goals and show you how you can ‘redefine your prime’. We will take into account your current fitness level and discuss what you want to achieve through your workouts based on your commitment/how many days a week you are willing to train per week. While you may have some idea of the goals you want to set, our trainers will be able to help you break them down into smaller goals (daily, weekly, monthly) that are specific and realistic. Our personal trainers will also help assess your progress toward those goals.

2-Personalized Workout

We will create a specific workout plan just for you based on what you want to achieve. This personalized plan gives you better results than a general workout plan. Because we will be made aware of your physical condition and medical background, we are able to make accommodations to the program to fit your needs. We will also help you with providing workouts you can do at home as we all know that in order to get results you must exercise AT LEAST 3 times a week, 5 times a week is best.
3- Instruction
At PRIME, we will teach you the proper way to perform each exercise in your routine.  We often demonstrate the movement and watch you perform it so we can correct any issues with your posture or technique. Learning how to perform exercises properly reduces your risk of injury and increases your ability to increase strength and build muscle. You also will be able to do the exercises on your own at home or at the gym PROPERLY when  learning them from your personal trainer.
4-Motivation
Motivation is often difficult to maintain when you exercise on your own. Regular sessions with a personal trainer enhance your motivation to continue with a workout regimen. Even if you don’t use a personal trainer for every session, knowing that you’ll meet with your trainer weekly will motivate you during your own workouts. You also get the satisfaction of showing your trainer the improvements you’ve made as your exercise program proceeds (lower body fat, strength gains, more muscle, better posture, improved endurance, etc).

5-Accountability

Another common problem is lack of commitment to a regular exercise program. When you exercise on your own, it is easier to skip a session here and there or fall off the wagon completely since there’s no one to hold you accountable. When you work with a trainer, they will keep you accountable, making it more likely that you’ll stick to your training program and achieve your goals.

6-Variety

Our experienced trainers teach you a variety of exercise methods, which will keep you from getting bored. Also, if a specific exercise does not work for you or you can’t physically perform it, the trainer will modify or change it to one that suits you better and provides the same physical benefits. Our trainers also help you to make adjustments as your fitness level improves to ensure continued progress.

7-Efficiency

A PRIME personal trainer is able to make the most of your workout time, which increases the efficiency of your exercise program. This is especially beneficial when you have a limited amount of time to exercise. For example, if you only have 20-30  minutes available to workout at home, your trainer can design a routine for you that will provide the same benefits as a 60 minute workout and will burn the same number of calories.

8- Encouragement and Ongoing Support

We take pride in our passion for helping our clients feel better regardless of how busy or horrible their day may have been and our clients will always leave their session smiling! We recognize that everyone is human and will have weak moments, eat something unhealthy, miss a workout, etc but we will encourage you to keep going! It is so important to have someone to support you through the tough times (there will be many on your journey to improved health and fitness) and cheer you on during the good times.  We are proud of every single one of our clients for hard work in the gym, their time in the grocery store and cooking in the kitchen, and most importantly the decision they have made to dedicate their time and money to making better choices in their life and doing it the right way (by hiring a trainer to achieve their goals).

9-Fun

Very rarely will you be working out with one of our trainers and NOT having fun!  We realize that not everyone LOVES working out so we do our best to make it fun while kicking your butt.  Why would you want to meet with a trainer who wasn’t any fun?  Want to workout and have fun at the same time? Come train with us! You’ll learn to love working out again!

10-Nutrition Guidance/Support

We encourage our clients to follow proper nutrition guidelines.  Do we suggest meal plans and diets? NO! Do we promote healthy habits and teach our clients proper serving sizes and the difference between a protein, fat and carb and how much of each macronutrient they should be eating with each meal? YES! Do we help our clients create their own daily food intake by offering suggestions for meals and recipes? YES! We want our clients to enjoy food, look forward to preparing meals (instead of feeling deprived and eating the same thing everyday which can lead to bingeing), and not feel overwhelmed by all the confusing and conflicting information there is about nutrition out there.

If you are reading this and are a current client at PRIME (or former client of one of our trainers) feel free to add any other benefits you’ve experienced since you starting training with a personal trainer.

Don’t wait for January to start, make the choice today to make your health and fitness a priority! We are here to help you redefine your PRIME!

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How to stop falling off the wagon!!!

if you're tired of starting over

Are you one of those people who starts a diet or makes a decision to eat healthier and then less than a week later you’re back to eating unhealthyfoods and finish off an entire carton of ice cream?? Well in today’s post you will not only learn why you do this…but WHAT to do about it and hopefully how to prevent it from happening again!

But first, I want to share an interesting article I found on the internet that sounds very similar to the way I dealt with food in the past (and not gonna lie I am human and have weak moments from time to time even now!!)  This is also very similar to what I’ve noticed over the last several years working with  many different people as a personal trainer and observing how people lose weight…it’s long but worth the read…you will most likely be able to relate…

“It’s that when most people start a diet (which by the way I don’t encourage), they seem to have NO IDEA what will keep their enthusiasm going and keep them from cheating… and eventually failing.

And when they fail on these diets, they feel “out of control” of their lives…like a weak person that has no willpower…or a loser that’s failed — AGAIN!

Have you ever started a diet and really believed that THIS time it is gonna be different because you have found that drive and determination to change yourself… NO MATTER WHAT IT TAKES?

Have you told yourself, “I don’t care how hard it’s going to be. I’m ONLY going to eat what my diet says is okay to eat.”

Ok let’s get real here!! Here is an example of what happens to most people (including myself)…

So here you are, on a diet and it’s the weekend and you have plans to go to a party!

You  have been so good all day long and only eaten exactly what the meal plan told you to eat today. You’re feeling really good about yourself and know that you’re going to have a great time at the party tonight.

You show up at the party feeling great and looking good.  You make your way over to the appetizers and there they are…Fresh baked, hot chocolate chip cookies! NO! Not COOKIES!  I LOVE COOKIES!  But there they are… teasing you with their sweet, sugary aroma and hot steam dancing around the slowly-melting chocolate chips (HAHA!)  Your senses take all this in and your mind quickly zooms in on the chocolate chip cookies. Suddenly, you can think of nothing else.  It was as if everyone in the party  has disappeared and there is a spotlight pointed at the tray of cookies (seriously this has happened to me before!)  You tell yourself, “I’ve been so good all day long. One cookie isn’t going to hurt any.” So you grab one and stuff it into your mouth. OMG!! Pure decadence. Mouth-watering ecstasy.  No worries in the world… just you and your cookie… wait! It’s gone! That was over way too quickly… you must eat more. And so you grab a second, and then a third, and then a fourth… and before you know it, you’ve had 6 fattening, sugar-filled chocolate chip cookies. Was that on your diet meal plan for the day?  I guess probably not.  All at once it hits you…What Have I Done?!  You ate 6 chocolate chip cookies in less than 5 minutes. How could I let that happen? I was doing so good.

Well, now that this night is shot… you might-as-well enjoy it while you can and have some fun.  So you go over to the chips and guacamole and start piling it on.  You tell yourself, “I’ll start back on my diet again tomorrow.”

And so the cycle repeats…

Isn’t that a funny phrase, “start back on”?  How can you “start back on” anything?  Can’t you only start something ONCE?  How many times have you “started back on your diet”? If you’re like me then you don’t even remember.  I would start a diet and really believe with all my heart that I would stick with it… that NOTHING was going to break my willpower.  I would tell myself, “This time it feels different.” “It feels special.”So why did I always end up back at the same place with a cookie in one hand and a fried tortilla chip in the other? I was doing everything I could to convince myself that I needed to change my body. I took a ‘fat picture’ of myself and pinned it to my bathroom mirror, I made a list of all the things about my body that I hated and wanted to change, I even laid out my high school jeans so I could look at them every day for motivation. But still I was cheating. Still I couldn’t keep from eating those super-fatted and sugar-filled foods. You would think that the disgust that I felt every time I caught a glimpse of my thighs in a mirror would be inspiration enough to PUT DOWN THAT COOKIE AND GRAB A CELERY STICK…

but it wasn’t.

Every time I started a diet to change the body that I hated, I failed. Finally, it hit me…THE BIG AH-HA THAT CHANGED EVERYTHING FOR ME!.  Maybe the reason that I kept failing at my diets wasn’t because I didn’t have ENOUGH hatred for my body… Maybe that hatred was actually the reason why I was failing. I started to think about this a little deeper. I had been torturing my body and trying to force it to change… but it wasn’t responding.  In fact, it was rebelling and I was getting fatter. The more I thought about this, the more it seemed to make sense. Of course!

Why SHOULD my body change? What motivation am I giving it? Hatred. And what responds positively to hatred? Nothing. Think about what would happen if a friend wanted YOU to change. If she comes to you insulting you… and telling you everything that she hates about you… and all the reasons why you should change… and then DEMANDING that you change…You’re probably not going to react really well to this line of talk… and you are probably NOT going to change. No, you’d just get defensive and grind your heels in deeper. But if she comes to you with caring… and humility… and from a place where she is wanting to help you because she loves you… and then she convinces you there are wonderful reasons to make the change…You might feel inspired.You WANT to change.

I started to treat my own body like a friend that I wanted to inspire. Every day I would tell my body all the beautiful things that I loved about it. And when my body (or mind) made a mistake, I immediately gave forgiveness because I didn’t want my body to become discouraged. This shift in my thinking about my body changed my relationship with my body. It was no longer an enemy that I was fighting against… My body became my strongest ally. And we were fighting together for the same common goal — to be the healthiest person possible. It was suddenly much easier to stop eating junk food or to stop after one. It actually brought me JOY. And that was just the beginning…The more time I spent exploring my body, the deeper into my SELF I travelled. And you know what I found? Hiding underneath all these bones and organs, quietly and patiently waiting to be discovered…Was my spirit. And once I was introduced to my spirit, my fascination with my body faded quickly. And I made some really big discoveries…I am more than my body. This body is where my spirit lives. Every time I eat junk food or crap, I am polluting the house of my spirit. More than that, I WANT to give my spirit a beautiful place to live… and only pure, clean natural foods can build that. And so I started eliminated unhealthy foods from my diet, one-by-one and replacing them with healthy foods. And the healthier I ate, the brighter my spirit shined. I love that feeling. I CRAVE that feeling. I appreciate how great it feels when your spirit shines brightly because I spent the first decades of my life without that feeling. And now, I’ll do anything for it… I’ll even give up chocolate chip cookies. I even enjoy working out.

If this sounds crazy to you, I understand. I never thought I would find a better feeling than eating a plate full of chocolate chip cookies… but I have. When I feed my spirit the pure, clean, natural foods that it needs…My spirit rewards me in so many ways. I have more energy than I know what to do with, I laugh like I did when I was a schoolgirl, and I find happiness EVERYWHERE – even in the most common things. You may be thinking, “You get all this from food?” Believe it or not, Yes. When I finally found a deeper motivation to eat healthy foods, I stopped eating crap. All that crap I used to eat was dead. Dead of life, dead of nutrition, and dead of any good energy. Once I started to eat healthy foods, it was like someone came and breathed life into me. It feels so good to eat healthy! And it begins to actually taste BETTER to you than that junk food does. When your food is dead – YOU ARE DEAD.

I feel like I am alive for the first time in years. I got so many good feelings from eating healthy that I got hooked and didn’t want to eat anything else.

And you know what happened? My body started to change. My eyes got brighter, my skin got clearer, and all that extra fat around my thighs, butt and stomach disappeared. AND I’M NOT THE ONLY ONE! When I started talking to other women who have healthy eating habits, turns out they all have some higher motivation for rejecting crap and embracing healthy, natural foods. Some are healing from an illness…Some are following spiritual beliefs…Some have ethical reasons… Regardless of WHAT the motivation is… it always comes from some higher place other than “I want to look hot in a swimsuit.” The physical desire to change won’t carry you through those really difficult times when you want to cheat because that’s a physical desire as well. The physical pleasure you get from pigging out won’t always win over your physical desire to be “hot”… But your spiritual one will. When your motivation comes from the deepest place within you, it is driven from a much more powerful force. It is NOT driven by fear or hatred – it is driven by love. And that’s what kept me from cheating and failing at my diet. Today, if I do decide to cheat (which I sometimes do) I know that I won’t feel good after I eat it, and it won’t give me the same rush of health that I’ve become hooked on… But I do it anyway and I allow myself the enjoyment while I’m eating it because I know that that’s ALL the enjoyment I’m going to get. I deal with the after effects – the bloating, the indigestion, the sluggishness and lack of energy… And then I get right back to my healthy diet because that is what I prefer. Now, I CHOOSE foods that give me sustained enjoyment that nourish my body, mind and spirit. Look, I’m not some spiritual sage levitating four inches off the ground in lotus position… I’m not some great and powerful person or some holy saint with superhuman powers… I’m just a regular woman from a small town in Texas that turned my attention to what really makes me happy… and I found out that it wasn’t in chocolate chip cookies after all.

I know any woman can turn her attention inward…and discover what REALLY makes her happy…so that she can start to make better choices. And when you PREFER to make better choices, you will STOP failing at your diet. In fact, you won’t have to ever diet again. I know that this is not something that happens right away, and that maybe you might need some more guidance to find your way to where I am. 

PHEW! I am back!  Now  I am going to share with you 5 simple steps you can follow to stop failing at your ‘diet’ and prevent you from constantly starting over again:

1. Don’t be on a diet!!  Instead make wise-food choices.  Eating healthy food allows your body to get the nutrition it needs and it promotes a healthy physique as well.  There are foods that can naturally promote weight loss and a lot of these clean and healthy foods.  This includes a wide variety of vegetables and fruit (most veggies), as well as lean sources of protein, complex carbohydrates (oatmeal, quinoa, sweet potato, brown rice, etc) and a fair amount of healthy fats as well.  Stop failing at your ‘diet’ by wisely choosing the right foods!
2. Do not skip meals! Skipping meals will not do you any good. Do not believe in the common misconception that starving yourself makes you thinner and healthier. This is false! In fact, skipping meals can sabotage your weight loss attempt! Skipping meals causes your metabolism to slow down and as a result, the fat deposits are not thoroughly and easily burned. Skipping meals also makes your body eager to store more fat than the usual because fat stores are necessary to sustain you during the times that you are hungry and skipping your meals. Tip: You should be eating 6 times a day!
3. Proper timing of meals.  Many underestimate the effect or proper timing in food intake. What most do not know is that proper timing can increase or decrease the effectiveness of your weight loss routine. For one, eating on time makes your metabolism regular and on its peak. Correct timing also decreases untimely cravings at night. Tip: Eat small meals (with protein at every meal) every 2-3 hours!
4. Go natural-Eat whole foods! Nature has its way of making our body fit. As much as possible, always go for fresh, organic foods and avoid those which are commercialized and artificial. Commercialized and artificial products are high in bad fats (good fats can be found in natural food sources like avocado, oils, nuts) which are more resistant to fat burning. Moreover, these junk foods often contain a lot of salt and other preservatives which promotes water retention. Excess water makes you feel bloated and heavy.
5. Make your best worst choice– Sure, you might for various reasons make nutritionally or calorically (is that a word?) frightening choices, but so long as you asked yourself these two important questions, “Is it worth it”, and, “How much do I need to be happily satisfied”, there can’t be a wrong choice.  Sometimes your best may be a basket of chicken wings but perhaps a smaller basket than normal and one less beer, or a fancy coffee with whip just ordered less frequently, or a bowl of ice-cream instead of a pint, or a small bag of chips rather than the giant bag, or a full-sized chocolate bar rather than an entire Blizzard. What I’m getting at is that sometimes we make choices that are less than ideal, but that so long as you’ve made your best worst choice, you’re still doing great!

 

Hopefully this has been helpful and you will do your best to stick to your plan of eating healthy!  I would love to hear your feedback and thoughts on this topic, I know so many of us struggle with this!!

 

Les 🙂

 

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Are you ready to change your lifestyle??

So you’ve decided that this is the year, month, week, day, moment that you are going to commit to living a healthier lifestyle! AWESOME! CONGRATS! BRAVO!! But are you ready???  So many times I’ve  heard people say “yes I’m seriously going to get in shape starting today” or “I am sooo over eating out” or “I am going to start going to yoga on a regular basis starting today” or “I’m going to the gym everyday, no matter what!” and then 2 weeks later they are back to their old ways of no exercise and unhealthy eating.  Why is that??  Well there are many reasons but I believe the real reasons are you AREN’T READY TO CHANGE or you LACK MOTIVATION and DISCIPLINE or you expect IMMEDIATE RESULTS.  You need to be honest with yourself, what’s worked or hasn’t worked before?  As my dad always tells me “past behaviour is the best predictor of present/future behaviour”.  Before you begin your journey to improving your fitness and health from where it is now take a few minutes to complete these quizzes/questionnaires…

Click on this link to complete a quick quiz….

Or answer this questionnaire to calculate your “readiness to change” score….no cheating!

So what did you notice?? Are you surprised with the results?? Probably not right?

If you are one of those people who is on the fence or maybe you’re totally apprehensive about the process THAT IS COMPLETELY NORMAL! The hard part is overcoming the doubts and making the decision to TAKE ACTION to improve your lifestyle.

I’ve been following Tim’s blog called “Minimalist Workout” where he writes about ways to minimize workouts for maximum effect (awesome concept right?) and I asked his permission to repost his blog from a couple days ago.  It’s called the 7 Point Plan to Fitness Success. I couldn’t have said it better myself 🙂 so thanks Tim!   Here it is…

I’ve been reading a lot about motivation lately. It seems every fitness website and blog has a simple plan to become more motivated. The problem is, most don’t address the real reasons you are lacking in motivation. Most people aren’t simply lazy but they lack motivation for many reasons. Most of the reasons, I am finding, come down to reward and discipline.

In your life you learn by trial and error. If you try to walk through a wall and bump your head then you wont walk into the wall again. When you see someone walk through a door you’ll realize you can get to the other side of the wall by going through the door.

The same is true with exercise. If you attempt to run a marathon when you’re out of shape you will fail after about a minute. This would make a couch potato out of anyone. If you run 1 minute intervals with periods of walking for 20 minutes as instructed in couch to 5k then you’ll be rewarded with the satisfaction of a job well done and confidence in yourself. Below is my seven point by step plan to reaching your goals.

Data Collecting Phase – Spend a week logging your bad habits. Don’t attempt to change any of them at this time.
Recognition Phase – During this phase you will recognize where your problem areas are. Consider this your project to work on. If you watch TV all day and never get up then say “when I get up to use the restroom (or go to the kitchen) I will do a couple reps”. Pretend you’re a lawyer and find some loopholes in your routine and bad habits.
Social Phase – State your intentions verbally to your friends and family. You will then commit yourself and inspire others. Inspiring others is like a stock that pays dividends.
Trial Phase – See how many push ups, sit ups and squats you can do. If you can do 1 that is fine. If you can’t do floor push ups then do wall push ups. Take the next couple of days off.
Journal Phase – Start a journal. A blog is a great way to journal or just buy a notebook. You’re going to log your exercises so you can track your success.
Action Phase – Do 50% of your max reps per set every time you go to the rest room or kitchen. If you were able to do 10 push ups then do 5 per set but shoot for 3 or more sets. Do one of the workouts (push ups, sit ups, squats) per day. Drink plenty of water and eat something with protein.
Success Phase – Pat yourself on the back. You’re working out. Do this every day, tell your friends how well you’re doing and they will celebrate with you.

I love the steps he has come up with and find that they work best for fitness and nutrition goals.  So if you’re struggling to get started on your path to a healthier lifestyle start with Step 1: Start logging all your bad habits for a week…then once you can identify what they are you can begin to break them down and work on 1 at a time.  Don’t overwhelm yourself and try to ‘fix’ or ‘correct’ everything at once, or you’ll become overwhelmed and most likely give up or quit before you even begin.

And some thoughts to leave you with today…

 And…

Les 🙂

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