3 Quick and Easy Tips to Reach Your Goal
As 2023 rapidly approaches, health and fitness resolutions make it to the top of many to-do lists. That’s awesome! I love that more people think about eating healthier food and moving their body more.
From my experience being in the fitness industry since 1999, I want to give you several simple tips to think about before making any resolutions this upcoming year:
Don’t exercise to lose weight. Exercise to move better.
Although cardiovascular activity and resistance training can contribute to fat loss, studies show that the drop out rate is much higher if a person’s primary focus is weight loss. Instead, focus on nutrition for weight loss and focus on exercise for gaining strength, increasing energy, sleeping better, boosting mood, and decreasing pain. Need nutritional guidance? I have several nutritional articles on the website.
2. Focus on protein intake.
Consuming 30g of protein at every meal helps maintain and even increase your muscle mass (especially when combined with resistance training), along with the added bonus of helping you feel fuller for longer. Lean muscle mass is much denser and thinner than fat mass. For example: if two people weigh the same, the person who has more muscle mass will have a leaner body. At around age 35, we begin to lose muscle if we don’t use it. If we intentionally resistance train, we don’t lose muscle. Losing muscle means decreased metabolism, along with a reduction in balance, strength, and energy levels. Increased protein intake combined with resistance training maintains or increases our much needed muscle. Want to learn more? Read my article titled Protein Intake for Muscle Loss Prevention.
3. Consistency is the name of the game.
At first 150 minutes of cardiovascular activity and 2-3 resistance training sessions per week seems like a lot (our national physical activity guidelines for health). Planning ahead and gradually progressing is key. Focusing on movements you enjoy makes getting 22 minutes of cardio every day easier. Find favourite ways to strength train and fit in at least two sessions a week, three is even better. For myself and my clients, barre and Pilates equipment are top on our list of faves. Having a set weekly schedule with a trainer keeps you accountable and takes out the guess work.
Why we LOVE jumpboard barre:
fun cardio jumpboard intervals with motivating music
functional “corrective exercise” strength training
lower loads and higher reps feel better on our joints while increasing lean muscle and endurance
Why we LOVE Pilates equipment
full body resistance training with a focus on the powerhouse (core)
building muscle balance within the body to stay injury free and correct muscle imbalances that cause dysfunction and pain
improves posture, strength, balance, flexibility, and body awareness
