Fitness is a deeply personal journey, unique to everyone who embarks on it. In my pursuit of health and well-being, I have crafted a philosophy grounded in three fundamental tenets: separating strength training from cardio, listening to my body, and prioritizing nutrition. Each of these tenants plays a vital role in creating a sustainable and effective fitness regimen that rises above trends and fad diets.
Let’s explore these three pillars in detail.
Separate Strength Training and Cardio, Insights From A Chicago Home Personal Fitness Trainer
A critical element of my fitness philosophy is the clear separation between strength training and cardiovascular workouts. Few things frustrate me as much as seeing other Personal Trainers have their clients do a set of high intensity burpees then jump right into lifting something heavy. This practice can lead to performance issues and injuries. In fact, I've literally never had a client perform a burpee because there are better, safer forms of cardio you can perform without putting your wrists, knees, ankles, and hips at risk of severe injury. Walking is literally the best cardio you can do because you can do it the longest with the least amount of damage on your joints, and longevity is a mainstay of my fitness philosophy. Furthermore ...
Engaging in high-intensity cardio before lifting weights can deplete your energy, leading to a less effective strength session and possible injury due to poor form. It’s essential to recognize the distinct benefits of each type of exercise.
Strength training requires focus, energy, and proper form. Lifting weights while fatigued can compromise your technique, increase your risk of injury, and reduce the effectiveness of your workout. Research shows that even one hour of intense cardio can lead to a 15-30% decrease in strength performance. To maximize your gains, dedicate specific days to strength training and specific days to cardio.
Listen to Your Body
Listening to your body is another cornerstone of my fitness philosophy. Each person has unique needs and limitations, which are critical for long-term success. Recognizing when your body requires rest or when you have pushed too far is essential.
Fitness is not a competition. It’s easy to feel pressure from others, but comparing your progress with anyone else can be harmful. If lifting a certain weight feels too daunting, it's okay to lower the load. For instance, a beginner might start with 5-10 Lb weights rather than jumping into 20 Lbs immediately. Choosing suitable weights and movements ensures a safer and more effective workout.
Rest days play a vital role in this principle. Many of us feel compelled to stick to a strict routine or power through workouts, but recovery is crucial for building muscle and preventing burnout. If you’re feeling fatigued or sore, honor that need for rest. Research indicates that muscles need at least 48 hours to recover after strength training. Listening to your body’s signals is key; the long-term benefits of a balanced and intuitive approach to fitness outweigh the temporary satisfaction of sticking to a rigid schedule.
Nutrition is Key
Nutrition serves as the cornerstone of my fitness philosophy. You cannot outwork a poor diet. No workout routine will succeed if it is not backed by quality nutrition. Understanding the relationship between exercise and our food intake is crucial for successful fitness.
Whole, unrefined foods provide essential nutrients for optimal performance. Strive for a balanced plate that includes adequate protein, healthy fats, and a colorful array of fruits and vegetables. If your goal is weight loss, it's crucial to eat for that goal if you want to see results. This is why I offer Calorie Goals for all of my clients trying to lose body fat.
Hydration is equally important. Drinking enough water daily not only supports metabolic functions but also enhances workout performance and aids recovery. According to a study from the American College of Sports Medicine, even mild dehydration can impair physical performance by up to 10%.
Ultimately, it is about nurturing a healthy relationship with food. Rather than restrict or label foods as "bad" or "good," take an inclusive approach that supports your overall health goals.
My fitness philosophy is grounded in solid principles. By separating strength training from cardio, tuning in to my body's signals, and prioritizing nutritious food, I have built a holistic approach that promotes lasting health and well-being.
Meal Prep Update!
As I continue to help people take control of their nutrition, my meal prep class is seeing immediate results! Over the weekend, I received a lovely text from a client who wanted to share their progress with me after they finally decided to dive into meal prep!
If you want to take control of your nutrition, click the link below to Sign Up for my Meal Prep Class! I do the shopping, the cooking, the packing and teach you how to do it all yourself!
Save With At Home Group Fitness Classes !!
If you want to start Personal Training AND save money while doing it, Group Training Sessions could be your answer! I offer a $20 discount per person when they train with a friend or significant other. Whether it's strength training, yoga, pilates, mobility, I specialize in Group Workouts built for every skill level and goal all in the comfort of your home or home gym!
It's a great way to help motivate that person in your life who HATES exercise and won't do it on their own!
Online Nutrition Guidance & Accountability Coaching!!!
For those fitness enthusiasts who already have the motivation to get themselves in the gym but struggle in other aspects such as Nutrition, Program Design, and Accountability to stay on track with their hydration, sleep, and meditation routine, I offer Online Coaching and Accountability to fill the gaps and help you push further and reach your fitness goals!
If you feel like you go to the gym a lot but never have a plan and never see the progress or results you want, Online Coaching is a great way to get the knowledge, routine, and accountability you need to succeed!
Pre & Post Natal Fitness!! - Client Shoutout!
I want to a moment to applaud my amazing client Natasha! She and her husband Samir began training with me over the summer when she was entering her second trimester of pregnancy. Since she was new to fitness and wanted to set herself up for the smoothest delivery/recovery process, we spent the summer learning the basics and building a foundation of strength, flexibility, and mobility.
A few months later, I'm happy to report that Natasha brought a wonderful baby girl into the world and was back to training six weeks after delivery! Her recovery and the effort she's put in to already regain her prenatal physique is truly impressive and inspiring! I've shared her 5 Star Review Below!
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