In the past few months I have upped my fitness game, and I have Irina from Tone Every Zone to thank for helping inspire me to finally stop making excuses and actually get on it. I’ll be the first to admit that I don’t always fit a workout in and when I do I’m aware that there are so many other things that need doing. But this is what I’m starting to accept: so what??? I haven’t felt this good in years and it’s made me feel better mentally and physically. Taking a few minutes when I have the chance might not sound like much, but it has made a difference. You can always start by reading up on fitness facts and advice with FitnessGoal but I’m excited to be back in the pool after years away, swimming laps and remembering how good it feels when you make time for your health. Plus after a week or two, it really becomes easier to make it a part of your routine.
This fitness series with Irina has been a project I’ve enjoyed and I hope you’ve found it helpful as well. I may repost this over social media too after using the image resizer at Promo to make the images look perfect. For her last post in this 6- part series, Irina is sharing about how a fitness trainer can help you make time for exercise and the benefits of working with one. And before you finish the thought ‘it’s not in the budget’, it’s surprisingly more affordable than you might think and if you need that little extra help and motivation to keep you on track, isn’t it worth it? I think of it as investing in yourself and really, isn’t that what you’re doing? Thanks Irina for this amazing series, it’s been a good one; one that’s impacted more than I could have anticipated. See below for Irina’s final post.
Out of all the clients I see on a regular basis, moms resonate with me the most. They are one of the groups who is the most motivated to succeed but often fall short of their goals. As a mom I totally get it: kids, house chores, meal prep and that never ending pile of laundry, all make it so that fitness is last on the to-do list. Personal Training Specialists can’t take the chores away, but here are some of the ways in which we can help!
You do personalized workouts that get you results faster
Doing random exercises in the hope they give you results will take you nowhere fast, not to mention they will get you extremely frustrated. To get results you need to work at the right intensity and do the right exercises in the right order. A few sessions with a trainer will ensure that you do just that as we will select the routine and intensity that will give you the most bang for your buck while taking into account your goals. Personalized workouts are the best way to go!
You avoid injury
When you are exercising incorrectly you are just setting yourself up to get injured. And that totally sucks. Personal trainers don’t just sit around and count reps. We show you proper technique, we correct your form and we also modify an exercise if we see you struggling with it. You don’t get that from YouTube or even a class at the gym.
You have the support and motivation you need to succeed
When it comes to exercising, I often found the hardest part was getting my butt off the couch. Scheduling your sessions with a trainer ensures that you show up and actually do your workouts! You also have a shoulder to lean on now – your trainer will listen and encourage you to keep going even during those moments when it’s easier to quit. Moral support is incredibly important throughout your fitness journey.
You rely on expert knowledge
Your trainer is the ultimate knowledge source when it comes to fitness so go ahead and ask them your burning questions! I looove to teach my clients about fitness, explain why we are doing certain exercises and share my insights with them because ultimately I want them to take control of their own fitness.
The workouts come to you
Getting out of the house to hit the gym or a class is completely overrated – and super time consuming. When you factor in the time needed to get there, changing and showering afterwards your 1hr workout turns into 2hrs. A busy mom ain’t got time for that!
So why not get the gym to come to you? Hiring a mobile personal trainer will help you save time, as well as money on gym memberships and gas. You are working your butt off out in the privacy of your home – how awesome is that? Not forgetting that you can build your own gym-style equipment, like this diy weight tree, that you can use at your home so that you can still have a beneficial workout that can help you to meet your fitness goals. As a bonus, you no longer need to smell someone else’s body odour either!
If you haven’t considered hiring a personal trainer – why not? They are fitness experts who can help you reach your fitness goals faster, share their knowledge, help you get the most out of your training and some (like myself!) even come to you, helping you save time and money!
Don’t miss the other posts by Irina in this fitness series!
Irina discovered fitness by accident after becoming a mom and started Tone Every Zone out of an overwhelming desire to help other busy individuals such as moms juggle a hectic lifestyle while staying active. Irina loves teaching people about fitness and working with them as a team to make long lasting lifestyle changes.
To get in touch with Irina about her personal training services please email her at email@example.com, or get in touch through her website. You can also follow Irina on social media for more great fitness education tips:
Tone Every Zone is a mobile personal training company servicing New Westminster, as well as parts of Burnaby, Coquitlam, Port Moody and Surrey. Tone Every Zone comes to you, saving you the cost of gym memberships, and eliminating the need to adhere to a schedule set by a commercial gym. To learn more, please visit: www.toneeveryzone.ca
Thank you to these partners for collaborating on this post series:
Living a healthy lifestyle is a goal for a lot of people, but not always one we put first. With work, family, and other things taking up our time we often forget to take care of ourselves.
But it doesn’t take as much time or work as we think it does (so quit the excuses!). There’s so many resources you can use to achieve that healthy lifestyle, including the facts and information available from nutritionrealm.com. Along with that, here’s some great advice from Chelsea Van Blankers, a certified personal trainer & fitness instructor on how to get healthy (and stay healthy!).
Get Moving: Exercise
There is no need to spend hours in the gym! Even 10-15 minute bursts of activity are beneficial. When short on time concentrate on large
muscle groups and combination moves. This will burn more calories and cut your
workout time in half.
For example add bicep curls when doing a lunge. (Holding
a set of dumbbells step one foot back and lower into a lunge position, do a
bicep curl before pressing back up. Then step your feet together and repeat on
the opposite side.)
Another trick is to add in a plyometric move. This will get
your heart rate up, training your aerobic and anaerobic systems at the same
time. In other words you are doing your cardio and strength training in the
same workout! Example do a set of 8-12 lunge and bicep curls then a set of
10-20 jumping jacks or mountain climbers. There is also no need to do 100’s of
crunches to get a flat tummy. Always mindfully engage your core throughout your
entire workout. Remember spot reduction
is a myth, abs are really made in the kitchen!
150 minutes of moderate to vigorous aerobic activity per week and a minimum of 2 days of strength training will help reduce the risk of heart disease, high blood pressure, stroke, certain cancers, osteoporosis and type 2 diabetes. The more activity you do the more health benefits are gained. It’s worth keeping an eye out for signs and symptoms of diabetes so that you can get yourself seen by a doctor as soon as possible. Especially as there’s a very real threat of amputation and Critical Limb Ischemia in some instances.
Food for Thought:
Body composition plays a huge part in your nutritional needs because muscle takes more calories to maintain (even when you
are not exercising) than fat. So grab a set of weights!
Everyone’s needs are different. Ditch the fad diets: low carb, no carb, low
fat, no fat, replacement meal shakes, cleanses etc. You will never experience
long term results on a short term quick fix. All macro nutrients are important
(carbohydrates, fats and proteins).
counting calories and eat nutrient dense foods. The less processed the food the
better it is for you. Get real about what a portion size looks like and fill
your plate with colour. If you’re wanting to make sure you get all your nutrients
you could look at purchasing different supplement products from sites like Sculpt Nation or others.
The biggest challenge with our diet is to
listen to our body. Are you really hungry? Or are you bored, emotional or
thirsty? Most of us are dehydrated and
thirst disguises itself as hunger. By drinking 2 litres of fresh water a day
you will cut cravings and improve your skin and digestion. My water bottle
never leaves my side.
Be mindful when you are eating. Really
taste your food. I know it sounds ridiculous but we are always in a rush and
our eating habits have suffered from it. When you stop and enjoy your food and
chew it properly (which will aid in digestion and nutrient absorption) you will
take in fewer calories and feel more satisfied. It takes 15 minutes for your stomach to tell your brain that you are
full. A lot of extra calories and be
eaten in those 15 minutes. We all have felt the ‘I’m about to explode’ I ate
too much feeling after a big dinner. Being mindful will help avoid those
Get Your A@s in Gear: Get Help
With so much conflicting information out
there about health and fitness it is hard to know where to start. A Personal Trainer can help you reach your
goals faster by creating a program tailored to your specific needs and goals,
to fit into your schedule. On top of
teaching you proper technique and form a personal trainer will coach you
through all the bumps in the road that come with making a lifestyle. And most importantly make it fun and
enjoyable! Research how to find a PT in your area and you too can feel the benefit of having one supporting and facilitating your healthy lifestyle.
A huge thank you to Chelsea for her advice for this post!
About Chelsea: Chelsea
Van Blankers is an ACE Certified Personal Trainer & Group Fitness Instructor and 200RYT Yoga Teacher who is passionate about fitness. Living in Delta, BC, she recently returned from a backpacking trip to Peru where she visited a once in a lifetime treck to Machu Pichu. To find out more about Chelsea & her fitness services, visit her website: Chelseavanbfitness.com
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