I've really been on this "I just realized I'm almost 30, time to get healthy" bandwagon for the past 6 months. With diet and exercise, I've hit a few "plateaus" and need some new tips to boost my current routine. I recently was introduced to Michael Wood, CSCS, fitness expert and Chief Fitness Officer at Koko FitClub.
In talking with Michael, he said, "Most women begin each new workout regimen with force – they get fired up, set unrealistic goals, go out too aggressively with their workouts, burn out quickly, and eventually give up before they can see real results. And once they give up, it takes a long time to build up the determination to start again." Does this sound like you? Because it sounds like me! I can't tell you how many times I fell into that routine.
It doesn’t have to be that way! "You can make major headway on your goals in just 30 days with limited time in the gym and some modifications to the way you eat. And, you can build a fitness habit that you actually enjoy –
for life!" Here are Michael's top 4 tips:
1. Be realistic in your weekly commitments.
Quality is better than quantity when it comes to building a workout habit. If you say you’re going to work out 2 hours a day, it’s unlikely that you’ll actually stick with that plan once life gets in the way. Setting a realistic goal of 30-45 minute workouts, just 2-3 times a week, means you’ll actually DO it. Any exercise you do is better than exercise you don’t! Your weekly workouts should progress to more challenging, more intense sessions as
you increase strength and endurance.
2. Do both strength training and cardio training.
Many women avoid strength training and focus heavily on cardio because cardio feels easier and more familiar. This is a mistake. Strength training is what will really transform your body from the inside out, and even helps to fight the aging process. Strength training builds lean muscle, which has a major impact on your metabolism. A body with more lean muscle tissue works overtime to burn calories, even when you’re not working out.
Plus, lean muscle sculpts and tones your body for a better physical appearance. And don’t believe the old “I don’t want to bulk up” excuse. Unless you are a professional weightlifter, you simply won’t bulk up from a progressive strength-training program. Bottom line: if you are looking for a high-quality, highly efficient way to work out, choose strength training as your primary method, then supplement with interval-based cardio activity each week. I recommend 30 minutes of strength training, preceded by 15 minutes of high-intensity cardio training.
3. Drink water every day.
You’ve heard this a million times and it probably sounds too simple to be effective, but drinking water throughout the day is important for achieving your health and fitness goals. It should become part of your everyday life. Drinking water helps the body feel full to avoid over-eating. It helps cleanse the body of toxins and helps turbo-boost your metabolism. One study shows that drinking 16 ounces of water in the morning speeds up your metabolism by 30% for the next 3-4 hours. And proper hydration primes your body to be more successful in your workouts. Invest in a great water bottle that you really love and are likely to carry around with you. Think of this as your new fitness buddy – don’t leave home without it!
4. Spend more time in the produce aisle.
For the best results from your workout plan, try changing the way you eat for 30 days. The simplest way to do this: focus on increasing fresh produce and lean proteins -- like chicken, fish, eggs and beans – and avoid processed foods, sugars and carbs. I recommend limiting your added sugar intake to less than 25 grams per day. Protein helps build lean muscle tissue, and vitamin-rich veggies provide the right micro- and macronutrients to properly fuel your body for workout success. After 30 days of avoiding processed foods and increasing the healthy stuff, you should feel lighter, with more energy and focus to keep this healthy habit going.
"As the Chief Fitness Officer for Koko FitClub, my team incorporates all of these key success components automatically into our member experience. Koko is a digital gym, which means we use technology to analyze each member’s body composition, fitness level, and nutritional requirements. Our Smartraining System™ then
delivers customized workouts and meal plans based on individual goals and needs. Our fitness prescription is simple: just 2-3, 30-minute strength-training sessions and 3-4, 15-minute interval cardio sessions each week – no running required! After 30 days, our members see real results – both physically and through quantified data – and have a solid foundation for building a long-lasting fitness habit that they enjoy."
Need a little help starting a 30-day fitness plan of your own? Join me and come check out Koko FitClub in Ashburn, Great Falls, Herndon and Reston for a 30-day trial, just $30. Meet our team of certified FitCoaches, experience all that the digital gym has to offer, and see how 30 days can truly change your body, and
On October 1, 2014, from 5pm-8pm, Michael will be visiting Koko FitClub of Herndon for a live Koko Smartraining demonstration and discussion on the best ways to turbo-boost your fitness results. Come join me for this free
event. Mix and mingle with the Koko FitClub team and members, enjoy a beverage or two and learn how Koko is truly changing lives.
About Michael Wood, CSCS
Michael Wood, CSCS, is Chief Fitness Officer at Koko FitClub, driving the development of integrated strength and cardio training and nutrition programs for Koko members nationwide. A nationally acclaimed fitness expert, Michael has conducted research as a Senior Exercise Physiologist at the Nutrition, Exercise Physiology and Sarcopenia Laboratory at the Research Center on Aging at Tufts University, and has lectured at Boston University and the University of Connecticut. He has been named Boston Magazine’s "Best of Boston" Personal Trainer, and made the Men's Journal "Dream Team" list of the nine best trainers in the U.S.
Hi! my name is Andrea and I'm a not-so-average Northern Virginia blogger, mom, and transplant from the Midwest. I host Girls Night Out events, meet ups, and write about events and my adventures in the DC area. I love to travel, brunch, and drink wine with my neighbors! I'm known to live on the wild side and order Venti iced double shots at 5pm.
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