The Best Workout Ever!

One of the top questions I get as a personal trainer is “What’s the best workout for ______?”  My answer is always the same. The best workout is the one you will do consistently.

This doesn’t mean that there aren’t specific exercises and training routines for certain goals.  For a flatter stomach I make sure I do my abdominal routine every day.

However, no matter how fantastic the program, if you’re not consistent, the odds of success are pretty slim.

There are legitimate reasons people give up on exercise routines!

1)  Boring!  Let’s face it, walking like a hamster on a wheel after a long day at the office does not sound that appealing. Most of us want to do something a bit more stimulating.

2)  Painful!  We’ve all found ourselves up late watching the guy with the chiseled stomach on the infomercial promising that if you bought the whole series you would look just like him. Eagerly you purchased the product! Now your knees and back hurt. Many of these intense workouts require foundational training that takes months or even years to establish. Heck, there is a very popular series out now that I have to modify to keep my knees safe! Signing up for exercise you are not ready for is a recipe for injury, guilt, and possibly depression!

3)  Takes too much time! Now more than ever, people are struggling to find time to exercise. The days of driving to the gym and doing an hour and a half workout seem like a fantasy to most people (except maybe retired empty-nesters).

The reality of being busy with legitimate priorities such as your spouse, children, work, home, and any other personal commitments — have eaten away at the 24 hours in the average person’s day. This leaves very little time to commit to exercise.

4)  Don’t like the surroundings! Surroundings matter! If you are someone that likes a lot of light, working out in a dark basement gym is not going to entice you. Many women feel uncomfortable in a gym setting. Or, if you are like me you prefer exercising outdoors. If you don’t like the environment that you have scheduled your workouts in, you will probably quit or it will be spotty participation at best.

5)  Lack of consistency! Whenever you start something new, you need consistency to create a strong habit. Major problem? Some of the reasons listed above can interfere with your ability to remain consistent long enough. This is a dead end — no new habit or skill needed for a long term commitment.

Oh my gosh Jennifer!  That’s Me! – How can I ever overcome these obstacles?

If you identify with any of these reasons but still have the desire to exercise, lose weight, and lead a healthy lifestyle  — I have solutions for you!

1)  Combat Boredom! You may find this hard to believe but after years of teaching aerobics classes and working in a gym, that’s the last place you will find me exercising! It is so boring for me! To combat this, I walk outside every day with my dogs.

Try attaching a task to your exercise. Walking is a great way to do this. Having a destination gives you a purpose and makes the exercise less boring. Being outdoors is always more stimulating for your brain as well.

Save the indoor exercise for days when the weather is less inviting. When exercising indoors, you can make “cardio”  machines more interesting with interval workouts. If the gym is your thing, try a class or a workout video for variety.

2)  Painful! Go see your doctor and get checked out before starting an exercise routine. She may suggest physical therapy or some strong foundational work before you start your new workout. Consider massage therapy for tight muscles. Exercise at your level — and run from any routine if the trainer says that feeling like throwing up “is normal at first”.

3)  Time!  Be realistic in setting your goals when time is an issue. If all you have is 20 minutes a day to exercise, then you don’t need a gym membership. You’ll take 20 minutes driving there!  Besides my daily walk, I do10 minutes of core work daily and a 20 minute strength training routine 2-3 times per week. This is all done in my home. You can accomplish quite a bit of effective strength training in 20 minutes!

For more detailed instructions on the time issue read  I Agree You Have No Time to Workout!

4)  Take a look around! Ask yourself if you like where you exercise — and be honest!  Most of my clients prefer exercising outdoors and in their home because they prefer that environment over the gym. Quite frankly, most people have nicer rooms in their homes for exercise.

Get creative. On nice days I take my mat, weights, and exercise ball out on the deck and do my workout. If it’s later into the evening I might even have a glass of wine while I do the exercise. That would ruffle some trainers’ feathers! For me, healthy living is all about balance.  It should make you feel better, not stressed out!

5)  Get Consistent! Ever wonder why exercise for some people is as natural as brushing their teeth? They have built “muscle” in that one particular area! Consistency is key when we are developing a new habit or skill. The more you do it the better you get. The problem is we often “bite off more than we can chew” — and that makes it hard to stay consistent.  I recommend picking one thing at a time. Walking 5-10 minutes per day is a great way to start. You may even start by taking the stairs at work every day. Once that is a habit, add a short walk at lunch 2-3 times per week.

The answer to “what’s the best workout?” is simple. The best exercise for you personally is whatever you can do consistently. Whether it’s your daily walk, a 20 minute strength routine, 15 minutes on the stationary bike, or gardening every day. You will benefit much more from consistent physical activity than sporadic sophisticated workouts.

Have a question for me or want to share your best workout! Please leave a comment below.  I want to hear your thoughts!

Blessings!

Jennifer

 

 

Ten Fun Ways to Burn Calories This Summer

Here’s one way to sabotage a workout.

It was a beautiful day outside,  but gym members were dutifully working out inside. This was a few years ago at a gym where I worked. While faithfully working out on a stair master facing a window, one woman told me how miserable she was. All she wanted was to be outside! This woman had been convinced the only place she could get a good work out was inside the gym!

The odds of this woman sticking to her exercise routine for the long term was very slim.

This was one of many conversations that inspired me to take my training business out of the gym entirely.

Have you seen the statistics about gym membership?

You see, after years of doing private fitness coaching, I have discovered most people enjoy physical activity. However, many people do not like formal “workouts” or exercising inside. Never mind spending their precious summer vacation time indoors! I believe this is one of the main reasons only 20% of a gym’s membership use the facility 2 times or more per week!

If you are part of the 80%, you may want to consider canceling that charitable donation and choosing something new.

It’s totally normal to have days when you feel like “blowing off” physical activity. But you’re in trouble if it’s because your routine makes you absolutely miserable.

This is why walking is still the most popular form of exercise for many people. Things like enjoying the scenery, having a destination, walking your pet, or talking to a friend make it pleasurable. Over the years I’ve noticed that  my clients who exercise outside of the gym stick to it long term.

Are you one of the 20% that frequents the gym regularly but would like to enjoy the nicer weather? Summer is a great time to do some cross training and mix it up a bit. Check to see if your gym offers outdoor activities. Or, try something from the list below and work it into your weekly routine. Your body will have to work harder to adapt to the new activity.

Schools out! Include the kids!

Are you finding yourself missing work outs because the kids are out of school? Chances are your kids want to be out playing this summer! This does not have to sabotage your fitness goals! Outdoor exercise will allow you to enjoy some summer fun as a family without gaining weight! Who knows? You may discover something you want to add to your routine long term!

Here are ten ways to have fun, get that Vitamin D, and burn off the calories! 

  • Body Surfing for 30 minutes (102 calories)
  • Leisure Bike Riding for 30 minutes (136 calories)
  • Leisure swimming for 30 minutes (205 calories)
  • Water skiing for 30 minutes (205 calories)
  • Moderate Lap Swimming for 30 minutes (239 calories)
  • Kayaking for one hour (341 calories)
  • Hiking or brisk walking for one hour (409 calories)
  • Playing tennis one hour (477 calories)
  • Playing beach Volleyball one hour (545 calories)
  • Mountain Biking one hour (580 calories)

These calorie counts are based on a 150 pound adult. For your own personal numbers you can use a calorie tracker like loseit.

No matter what you decide to do for exercise this summer, make sure to include a balance of fun, relaxation, excitement, and weight management!

Have a fun summer activity you’d like to share? Please leave a comment below and I’ll list how many calories it burns. I love hearing from you!

Blessings!

Jennifer

 

 

 

 

 

 

 

The Benefits of Outdoor Exercise

You’re going to say “no way!”

Years ago I switched from being a “gym rat” to an outdoor exerciser. I remember it well.  I looked around at the flourescent lighting and the hamster wheels (“cardio” equipment) and said to myself “I’m done!”.

I know what you’re thinking. You’re a personal trainer. That’s not possible!

Please don’t get me wrong. Gyms are a great place to exercise and I am a huge fan of indoor cardio equipment — especially when it is raining! I just realized that I live in California. The weather is great most of the time. And, what the heck was I doing inside exercising?

My dogs led the way!

At the time, I had overworked and over-trained myself and was dealing with low energy as well as depression.  I wasn’t up for super intense workouts so I left the gym and started walking my dogs every night.

The transformation was amazing! I got my energy back — and my enthusiasm. I also realized that you do not have to beat your body to a pulp in a gym to be fit.

I realize that not everyone is where I was at. However, sooner or later everyone deals with stress in their life.

Research Confirms it!

A recent review of studies published in Environmental Science & Technology that focused on “outdoor exercise” discovered that physical activity in natural areas decreases the risk of mental illness and improves one’s sense of well-being.

Here’s what the researchers found:

  • Two out of three participants said they had improved self-esteem.
  • Two out of three people had improved mood.
  • Three out of four people felt less depressed, tense and angry.

It gets better! The study found that just five minutes a day does the trick!

Here’s what else they said:

Exercising in natural environments was associated with greater feelings of revitalization, increased energy and positive engagement, as well as decreases in tension, confusion, anger and depression.

Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.

This may explain why walking is still the number one exercise of choice for Americans. We like to be active and outdoors. Even more important, we tend to exercise more consistently when it is outdoors!

Here’s how to get started:

So what does this mean for you? If you already exercise outdoors, you are benefiting in multiple ways. If you are just getting started, start with five minutes of outdoor exercise to improve psychological well-being. Work up to twenty minutes and you have now started an exercise routine!

You will get more value from consistent shorter bouts than inconsistent hour-long workouts.

Here’s some ways to get started:

  • Walk at lunch
  • Walk after dinner
  • Play in the park
  • Take a hike
  • Walk on the beach
  • Try light jogging
  • Play a sport
  • Swim
  • Walk your dog

If you really like the gym, do not stop! Consider cross training with some outdoor activities. It doesn’t have to be formal exercise. Just being outdoors is what matters!

With summer here and so much positive research behind outdoor activity, I encourage you to get creative this summer. Try new activities. Visit new beaches and parks. Turn off the screens and get outside!

Let me know what you come up with. I love to hear from you!

Blessings!

Jennifer