Fitness Training: Tips and Tricks From The Experts

Summer may be winding down, but that shouldn’t mean that your fitness routine also takes a nose dive. Sure, many of us ramp things up at the beginning of the summer in order to take bikini season by storm – but stopping after you’ve hit the beach can mean your body also takes a hit!  Here are some fitness training tips from the experts to help you stay fit even after that initial seasonal motivation has lost its power.

Fitness Training Tips and Tricks:

1.     Be Consistent. Regular workouts and consistent training is crucial in order to achieve results. The odd walk or gym workout will not get you anywhere. Make a schedule and stick to it.  Try to allot a specific time each day, or every other day, for a regular workout. This doesn’t have to be 3 hours at the gym – but it should at least get your body moving at a steady pace and get that heart rate up.

2.     Set realistic goals.  Be honest with yourself. If your schedule is tight, chances are probably pretty high that a 2 hour workout at the gym every day won’t be doable. Also, if you know that you want to lose a certain amount of weight, make sure that this is a healthy goal – and one that your body can sustain in a healthy way. Don’t put too much pressure on yourself or any failures will kill motivation. At the same time, set goals that are fair but challenging, and reward yourself when you meet them.

3.     Don’t Go Big or Go Home. Going from the couch to a 50km marathon in a matter of days is never a great idea. The most effective fitness training regimen is one that gradually builds upon itself. Your body will learn to adapt to the changing expectations placed upon it, but you need to give it time to do so. 

4.     Eat! Starving yourself will have the double benefits of killing of the energy needed to work-out as well as leading to binge eating which just throws everything out of whack! Try to avoid skipping meals as best you can. Instead, just make smarter food choices. Ramp up your protein intake to keep you feeling fuller for longer, don’t forget those fruits and veggies for their H2O value, and of course keep the sugary/salty snacks to a minimum. 

5.     Don’t Do it Alone. Use the buddy system – this is a great way to stay motivated. Or, a trained, experienced fitness trainer can make all the difference if you find yourself continually struggling to maintain your weight or your fitness schedule. They can also be a great resource when you are unsure what workout will work best for you and your unique goals. Find someone who will cater your personal workout to you – after all, one size does not fit all!

For more about fitness training tips or to get in touch with a fitness trainer please contact Athletic Edge Sports Medicine today by calling 416-800-0800.

New Year, New You – Shape Up with these Fitness Training Rules

We've all heard it: ‘New Year, New You'.  Such a common phrase at this time of the year! Setting a New Year’s resolution to get in shape is typical, but so is the swiftness with which resolutions are cast aside in exchange for a night on the couch or that indulgent dinner out.

Sure, we are all in favour of a New Year’s resolution that gets you motivated – but why should the date on the calendar be the arbitrary motivation? Why not use this often meaningless date (yes, we said it) to actually start something meaningful and great. If you really want to change something – change it! Don’t focus so much on the time of year as the paramount motivation for setting worthwhile goals.

That being said, if you're determined to use the New Year as a stepping stone, we want to help! Here are our top 5 fitness training rules to get you motivated - and keep you motivated.

1.     Build your fitness training gradually. Don’t hit the gym hard right out of the gate – especially if your body isn’t used to it. Start off slowly to re-introduce your body to changes and new demands. Think tortoise and hare here: slow and steady wins the race.

 

2.     Eat before and after exercise. We all know that when you are trying to lose weight reducing your caloric intake is important. However, when you reduce it too much your energy level will suffer. If your fitness plan includes working out, make sure that you are eating before and after you hit the gym. Choose foods that are high in protein and slow-burning carbs pre-workout, and a small snack directly after working out to help with muscle growth.

3.     Change it up.  While finding your groove will help you shape a routine, it can also lead to boredom. If you are bored, you’ll be less motivated to continue. Switching your program will help keep things new and exciting – and it will also help you avoid the all-too-common progress plateau.   

4.     Don’t forget to rest. Your body can’t be going 24/7 – it will eventually crash. Your body needs to rest to be able to rebuild itself, so try and adhere to the rule that at least one day a week should be an exercise-free day. Skipping the rest portion of your program may put you at higher risk for injury and slow your progress.  

5.     Setting a plan and sticking with it sometimes isn’t enough – if you know that you are a sucker for temptation, why not get someone who can motivate you and keep you on track?  Get in touch with a fitness trainer who can help you establish markers along your fitness journey. These professionals can give you advice and guidance that are keys to success.

This New Year, don’t fall prey to the New Year’s resolution breakdown – stay motivated using these 5 fitness training rules to achieve the results you want. Good luck!

For more fitness training rules or to get in touch with a fitness trainer contact Athletic Edge Sports Medicine by calling 1 (416) 800-0800 or visit us online at www.aesm.ca.

Prepare for the Relay For Life with Fitness Training

June 7^th, 2013 marks the annual Relay For Life in Toronto West, held from at the Centennial Stadium. This event, held from 7pm to 7am the next day, involves teams participating in a non-competitive relay overnight, and raises funds for the Canadian Cancer Society. Whether you join a team with friends, family or co-workers, the Relay For Life is a great way to get out there and exercise, while having fun and raising money for an important cause.

While you're organizing your team, don’t forget that this is a relay, so you'll need to get in shape. And if you don’t plan on partaking in the Relay For Life, getting in shape with fitness training is still a good way to stay healthy for your own sake.

How does fitness training at a Toronto sports medicine clinic work? First, your current level of fitness is evaluated by a thorough fitness test, measuring strength, flexibility and cardiovascular fitness. Following this, a regimen and goals are created so you maximize results. In order to help you stay on track, a registered fitness trainer will be available to you for ongoing assistance and support.

Why choose fitness training from a Toronto sports medicine clinic? There are several reasons. One of the best for opting with fitness training at a Toronto sports medicine clinic is because of the support. Losing weight and getting in shape is tough no matter how you go about it, but if you want the support and motivation a knowledgeable sports medicine team brings, fitness training is the way to go. Working with an experienced fitness trainer gives you the guidance and inspiration to realize your fitness plan.

Fitness training with a trainer at a Toronto sports medicine clinic gives you customized service. Sure classes at the gym might work well for some people, but if you want fitness training that is unique to you and your goals, especially if you've found yourself unsuccessful overcoming specific challenges, then individual fitness training might be a better fit. This way, you can ensure your plan meets your body type and schedule.

Whether you're prepping for the Toronto West Relay For Life, or just want to get in shape for yourself, fitness training from a Toronto sports medicine clinic may be your secret to leading you down the road to success. You don’t have to go it alone.

For more information about how fitness training from a Toronto sports medicine clinic can help you get in shape, contact Athletic Edge Sports Medicine by calling 416-800-0800 or visit www.aesm.ca.