Best of Personal Trainers: Fitness Tips

As resolution-setters of all kinds flood the gyms and yoga studios around the area, it is clear that many people are resolving to be fit in 2010. However, making fitness and exercise a habit and a joy instead of a obligation can be a very difficult task. This often results in exercise boredom and lethargy. Problem solved! In this week’s Best of we asked Personal Trainers from around Seattle to give us their top three Fitness Tips to encourage you and help you reach your 2010 Fitness Goals!

Traci Bartee of FLY FITNESS
Three Tips on How to Stay Motivated During the Winter Months

• Enlist a friend or group of friends and exercise together. Once you have them committed, do the following 1)Pick how many days you both/all can commit to exercising each week. 2)Pick days and times you can meet 3)Place a person in charge of one weeks of exercise. Draft a written schedule accounting for various types of exercise and off days.
• Check out lululemon’s FREE classes! Each month every lululemon store highlights a local studio or gym and that studio or gym offers FREE classes inside of the store before opening on Sundays.
• Make exercising fun! Yes, FUN! Check some of these classes out….FlySkyHigh; Trapeze Class; My Best Friend’s Work Out

Bri Cooper of SASSY FIT
Three Tips to Help Busy Women Squeeze in the Most Efficient Workout

• Lift heavy. The heavier the weight, the more calories your body will burn during your workout, and then hours afterward as it repairs the muscles you just fatigued. Recommended: 8 – 12 repetitions.
• Workout in your heart-rate zone. Wear a heart rate monitor to ensure you are working-out in your target hear rate (220-age x 75-85% for intermediate/advanced fitness levels) so you improve your cardiovascular health.
• Eat breakfast like a king, lunch like a prince and dinner like a beggar.

Meghan Werner of ROAR YOGA
Three Tips for Mind and Body Fitness

• Establish a Truce (With Yourself). Try to identify some of the ways you sabotage yourself with negative thoughts every day. Then practice letting go of those self-punishing habits so you can free up some of your mental and emotional energy for things that make you happier.
• Visualize Happiness. Our thoughts are powerful. Although it’s not always easy, we have the ability to frame every experience positively
• Stop Breathing. Now inhale –deeply–and remind yourself not to take it for granted. Mindful breathing isn’t just for yogis. Improving lung capacity and breath rhythm can make a huge difference for athletes as well as for the everyday desk jockey simply trying to keep herself alert, focused, and calm.

Kjersten Salzman of ELEV8 FITNESS
Three Tips for Creating a Fitness Program that Works for You

• Find a friend. Friends act like an accountability partner to help get you to the gym on those tough days, keep going when you want to sop and cheer for you when you both accomplish your goals.
• Do what you can. A walk around the block is better than nothing. Pain and extensive soreness makes it hard to stick to the plan, so take it slow and do what you can. It may take 4-6 weeks to start seeing changes so hang in there.
• Set reasonable goals. We have to be realistic about what our own bodies look like. Be aware of your BMI. Focus on eating healthier whole foods, exercising at least 3 times a week and drinking plenty of water is a healthy way to get you BMI to the optimal number.

Jen Waak of MOVE FIT FUN
Three Fundamental Fitness Tips

• Don’t focus on daily caloric totals. Instead, track your food daily, but focus on the weekly and monthly caloric averages — if those numbers average out over time to your magical daily number, then you will have success.
• Sleep your way smart and thin. Studies show that 7-9 hours of sleep is optimal for weight management. Additionally, sleep is when we form our memories and process most of the information from the day.
• You are like the company you keep. Surround yourself with like minded people. Studies indicate that you want to be like the people you hang out with because you fit in better, feel less threatened and don’t feel the need to defend your behaviors.