Trinity Perkins

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5 Tips to Make Your Workout More Effective

Posted by Trinity Perkins on Jan 17, 2019 4:04:29 PM

 

1.  Use a stability ball or BOSU trainer for core work – to target your entire core and avoid Tips for a more effective workout
pressing your spine into the floor with traditional crunches and sit-ups.


2.  Try compound or hybrid exercises – because they recruit more muscles (burning more
calories) and save time. For example, combine a squat and shoulder dumbbell press
instead of doing them separately.


3. Try intervals for cardio – change up your speed (walk, jog, run, repeat) for 25 minutes.
Intensity, not duration, is most important for fat loss and muscle development. Interval
training will save you time, too!


4. Do cardio after you lift weights – save your strength for lifting and burn more fat by
doing cardio after you weight train. If cardio is part of your warm-up, keep it light and
under 15 minutes.

5. Use a foam roller to help ease muscle tension in those hard-to-stretch spots. Foam rolling
is similar to massage, working through muscle tissue for more muscle relaxation.

Want More tips on maximizing your workout?

Drop us a note in the comments sections as to what area of the bod you would like to see us tackle next or if you are in the Chantilly, Herndon, Fairfax, Centreville area schedule a free consulation with one of our wellness coaches. Already a member? Stop one of our certified personal trainers and ask...we are always here to help!

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Topics: fitness tips, fitness for women, exercise programs for women

Women's Wellness Series:  The Resolution Solution

Posted by Trinity Perkins on Jan 3, 2019 12:16:54 PM

New Year New You image

Nearly half of us are making New Year’s resolutions, but less than 10% of us will keep them through February. Whether it’s lack of motivation, lack of resources or loss of interest, many of us will start off strong but lose the spark, especially when it comes to our fitness goals. It’s time to map out a fresh strategy for 2019! Here are 5 tips to help you stick with your New Year Resolutions:

  1. Be specific – Rather than aiming to “exercise more,” map out the exact days and times you’ll be hitting the gym each week.

  2. Buddy up – Reaching goals is better with friends! ‘Planners’ should pair up with ‘doers’ and people who like to research everything before making a move should pair up with those who like to jump right in! You might work differently but you can help keep each other motivated and focused.  

  3. Break it down – If your goal is to “lose weight,” break it down into bite-sized action steps you can take right away. A smaller goal of “lose 1 lb a week” is easier to measure and track as you work toward your long-term goals.

  4. Be realistic – Reaching the resolution finish line is as much about the journey as it is about the result. Be realistic with your resolutions so you’re not miserable along the way. If cutting out sweets altogether is a no-go, commit to eating sweets once or twice a week instead.

  5. Celebrate small wins – Sometimes we focus so much on the big goals that we don’t see all the awesome milestones we reach along the way. Celebrate the small wins to keep you motivated to reach your long-term goals. Book a massage or treat yourself to a healthy meal. You deserve it!

Need help setting goals or getting started? Book an appointment with one of our certified personal trainers or with our nutrition coach today!
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Topics: women's health, goal setting, Women's Wellness, health tips, fitness tips, fitness for women, exercise programs for women, new year's resoltuions

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