Top Ten Fall Fitness Tips

As a full time exercise enthusiast and coach I am always working on ways to motivate and lure others into fitness.  I love studying and analyzing why we do what we do.  Here are some tips based on some recent client interactions and commons struggles I face when trying to help others reach their fitness goals.

#1.  Set goals each and every week (write them down).

#2.  Be OK with modifying your goals and updating as you go.

#3.  Shoot for 5-6 days of exercise each week (mix cardio, strength and flexibility).

#4.  Enjoy the Fall weather and get outside when you can – don’t take it serious everyday.

#5.  If you miss a scheduled workout, move on and try again.

#6.  Ask yourself why you didn’t reach your goals in the past & make adjustments.

#7.   Rest – If you are finally reaching your goals make sure you take some time off.

#8.  It’s easy to get too bogged down in all the details.   Keep it simple.

#9.  What is your reward?  This is important to know.  We all need a REWARD.

#10.  Be proud of the work you do!  Keep it up and you will get results.

I hope you find these simple tips helpful.  Check back each month for some new motivation (if I reach my goals of updating monthly.).

Coach Gibby

Week 9: Progress Check & New Year Plan

I hope each of you have a Very Merry Christmas and enjoy this time with your family and friends.  As our first 9 week fitness “blog” venture comes to a close I am excited about what we will achieve in the coming year.  Thank you for reading and checking in weekly to read my updates.  I would love to hear about your fitness successes and struggles so please reach out to me and let’s discuss how you can create new healthy habits in 2013.

I have been busy working on the Tri Fit Solutions business plan (workout plans, marketing plans and fitness education).  I love working with clients of all fitness levels with goals ranging from weight loss to peak race performance.  My niche focus is on gaining and improving your fitness level so you can complete your first triathlon or improve on your best time in a triathlon race of all distances.  As a newly certified personal trainer I want to bring a unique approach to triathlon training.  My individualized focused training plan and NASM OPT fitness program is the first of its kind in Columbia, SC.

Take this week to evaluate your goals including your strengths and weaknesses.  After the first of the year I challenge you to set new goals and create a plan to achieve them.  The first step in making fitness a part of your routine is to take action.  As your personal trainer I can help you create a customized plan to reach your goals.

My goals this week:

-         Create 3 swim drill videos and upload to my YouTube page.

-         Develop a 9 week triathlon training “blog” series to launch in January

-         Begin marketing triathlon “cross-training” fitness plans – general online plan & individualized personal training plans

What are your goals?

I am here to help you….together we can achieve…

Focus, Fitness, & Faith,

Jason

Week 6: Balance...Need I Say More?

Working on your core strength and flexibility is a great way to build a foundation for building great fitness.  Yoga would be a great activity to incorporate into your weekly schedule.  Many yoga positions focus on balance and will provide great benefit to reduce injury, aches and pains.  If you cannot participate in a yoga class don’t let that keep you from working on your basic core strength and flexibility.  You can incorporate this into every workout. 

You can work on balance in your workouts in more ways than you may think.  Beginning with some light stretching and warm-up exercises and ending with a cool down and light stretching is a great way to balance out your workout.  Each week you can not only balance your individual workouts but your weekly workouts as well.  Make sure you mix up your daily exercise routines to help create a balanced full body workout.  Exercise is no different than anything else in life so overuse can cause problems and you should always practice moderation.

In regards to balance, balance in your life this is the most important take away this week.  Spend some time this week focused on finding balance in your personal, professional, physical, and mental life.  I wish I could tell you I was an expert in this, but instead I will tell you to practice what I preach not what I do J.

Focus + Fitness + Faith = Balance

Jason

Week 3: Stumble, Fumble...Keep on Going

Set backs and disappointments should be a part of your plan.  Not really, but you should be ready for them so they do not derail you from your course.  Sickness, busy schedules, too tired, poor food choices, overindulging, you name it and we have all been there.  The trick to overcome these set backs is to remember that they are just that, a little set back.  With the right mindset you can overcome these and reach your goals.

Hopefully you are on week 3 of working toward your health & wellness plan with me.  If you have not started or have had a set back take this week to evaluate your goals and get back on track.

Tips:

Back to the Basics:  Eat fewer calories than you burn.  Set some realistic goals, reach them.  Set more goals.  Repeat!

Week 3 Fitness Plan:  1. Schedule 150 minutes of moderate to vigorous cardio exercise.  2. Incorporate 5 minutes each for your version of push-ups, pull-ups, and sit-ups.

Stay tuned for more tips and please feel free to reach out to me for a personalized plan or if you have any questions.

Week 2: Watch your Intake

I will keep this week’s message short and sweet.  The holidays are approaching quickly so let’s get ahead of them and focus on our diet.  If you have not already started tracking what you are eating and drinking do so this week.  Even if you think that you will not keep a food log for the long haul give it a go for a week or so.  It will help you identify where you can cut calories and where you are adding empty calories.  I am not a registered dietician nor certified in nutrition (at least not yet) so I will keep this to the basics and if you want more diet information please find someone who is licensed or certified near you to get more details on what is right for you.  My main goal today is to motivate you make the right food choices and reduce your calorie intake wisely.

Check out the link on side of page to the intake recommendations put together by the USDA.  There are recommended daily allowances with daily calorie estimates and some recommended foods to add to your diet.

Eat Smart, Stay Active & Have Fun!

It's all about the journey...

It’s all about the journey…

So whether you are just beginning or getting ready for your next event you need to remember you must enjoy the journey.  Start by keeping a journal.  I have always been a journal writer and although most of my journal entries are pretty boring and probably something none of you would enjoy reading they generally do help me focus on what motivates me and what holds me back.

I wanted to kick off a series of posts to help encourage all of you to first, visit my blog frequently and second, create habits in your life for a healthier you.  I am working on some basic workout routines that I will share soon, but first I want to have some regular readers – You.  Please check in weekly for an update on my 9 week plan.  Ask questions, discuss & reach your goals!  I am working on having a more interactive site and will be setting an “office hour” soon so you will know when I am logged in and available to answer fitness questions LIVE.

Here is my 9 week plan which will get us to Christmas:

Week 1:  Getting started:  Get a journal, tell your friends & family about your decision to get healthy, and set some goals.

Week 2:  Watching your intake:  This information will be basic but useful.

Week 3:  Stumbling is normal:  A few setbacks are O.K.

Week 4:  Sleep:  Getting more of it with lots of benefits.

Week 5:  Embracing Change:  Every 3-4 weeks mix it up.

Week 6:  Balance:  Need I say more?

Week 7:  Review week:  Time to turn it up a notch.

Week 8:  Daily Routine enhancements:  Breaking bad habits

Week 9:  Progress check + Next 9 week planning

I am excited about this new 9 week blog venture and know that as we create this and implement change it will grow into a powerful tool.  I also know that all of my plans are subject to change just as they always have been so let me know if there is something you would like to see and I will try to implement it into our plan.

“Focus, Fitness & Faith”  - Tri Fit Solutions