Glam Slam: Get Movin’ In 2011!
First Published: January 4, 2011 4:02 PM EST Credit: Getty Images
LOS ANGELES, Calif. -- It’s a new year and you know what that means! Many of us are looking to get healthy again after a little too much fun over the past few weeks.
Advantage Private Trainer Fred Engelfried of The Sports Club/LA where Katie Holmes, Britney Spears and Justin Bieber have been spotted, shares five easy tips to get you back on track.
1. Refocus. The number one reason people give up on a goal is that they no longer believe it is possible. But did you know that losing 1-2 pounds of fat or gaining 1-2 pounds of muscle per week not only is realistic, it is practically predictable with the right balance of cardio, strength and nutrition? Get the information and support you need to make it happen.
2. Identify Obstacles. Did travel, illness or injury derail you from 2010’s fitness goals? Many people lose ground with their weight loss or other fitness goals due to these common setbacks. If one of these obstacles set you back, it is time to reassess your current situation and address the problem at hand instead of just giving up. If you see that business travel is making your current nutrition and training program difficult, find solutions to create a travel workout program or look for ways to eat better on the road. If an illness or injury is holding you back, then perhaps it’s time to speak with a medical expert or physical therapist to resolve the issue. Set a new plan in place, which prioritizes your rehabilitation and then focuses on rebuilding your fitness levels. It is time to approach your fitness goal like you would a project at work: identify obstacles, find solutions, and design a new game plan!
3. Shake Up Your Routine. If you have been repeating the same strength and cardio program for months, chances are that your results are slowing down. Periodization or program phasing is a critical component for success. Most training regiments will vary the exercises and intensity levels in stages every 4 to 6 weeks. While the variables involved are too complex to detail here, the driving point is that if you are already working hard, simply diversifying your program with the advice of an expert trainer may be the one thing left standing in your way.
4. Motivate. Commitment to other people can build motivation if personal drive is diminishing. If you are experiencing a lull, then it may be time to commit to a workout partner, a trainer, nutritionist or look for some group activities to inspire your exercise. Most gyms offer free group classes such as yoga, boxing, spinning, martial arts, salsa, etc. But outside the gym you can also find great local events such as fundraiser walks, triathlons, 10k races, obstacle courses, group hikes and other fun physical activities.
5. Take a Break. Need a vacation? Plan a fitness weekend getaway or better yet, a “fitness vacation” to jump-start your training. Depending on your fitness level, you could plan a mountain adventure full of hiking, skiing or snowshoeing, an ocean getaway complete with water sports, a yoga or fitness retreat or even an urban excursion to explore new city sites via walking or biking tours. Let the trip build your fitness momentum, then follow it up with a training date on Monday when you return to get back into a routine. For more info, head to www.thesportsclubla.com.
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