Motivation Time!

I want to do a 4 week Challenge!

Now is the perfect time for a goal reset!

I wanted to address the questions I get from new clients. As a personal trainer I have met all types of people, from those who want the weekly commitment of fitness to those who need all the help. It’s ok to ask for help, in fact its the best thing you can do for your fitness! There are so many misconceptions about weight loss and nutrtion and all sorts of things. I want to help you achieve yourgoals. Andwhile I would love for you to hire me as a personal trainer ( if you want a virtual session fill out my new client form HERE)

Download this 5 day challenge HERE

If you are interested in joining me for this journey! Please fill out this form HERE

I have compiled a list of my most common questions from new clients,

1. How many days per week do I need to work out?

I recommend 3 days a week. When you first start on your fitness journey you are going to want to take rest days and go slow easing into a new activity level. The thing I see people often do, is get excited, work out too much and then they are too sore to continue. Listen to you body and take things slow. I always encourage active rest days. Maybe go for a 10 minute or 20 minute walk on your days “off.”  Depending on your health and fitness goals, you’ll need to commit to a minimum of 3 days of exercise each week to see results. Any fewer than that and each workout will feel like you’re starting all over again each and every time. The recommended amount it 150 minutes of moderate intensity cardio, 75 minutes of vigorous intensity, or a combination of moderate and vigorous intensity exercise per week. Resistance training and flexibility training should be practiced at least twice per week.

2. What should I eat before a workout?

I recommend 20- 30 carbs a half hour before you workout. Something your body likes. For me before a long run (or sometimes during a long run if its longer than 6 miles) I like to have half a banana!

Eating an easily digested carbohydrate an hour or so before you hit the gym ensures that you’ll have enough energy in the tank to get through your program. Try fruit and soy yogurt or toast and peanut butter; not too much or you’ll feel sluggish and heavy.

If, however, you exercise first thing in the morning, eating before your workout may not be an option. Many people find that they can tolerate cardio on an empty stomach, but need fuel to get through a strength training session. Experiment with the types of food and the timing of your pre-workout meal to discover what works best for you.

I like pre workout before I lift weights, but having oat milk in your coffee can be a way to  not start on an empty stomach.

3. What should I eat after a workout?

I recommend to eat 20 g or protein after a workout. Eating after a workout is important. You need to replenish your glycogen stores and ‘feed’ the muscles that you’ve just trained. Sports nutritionists suggest that you eat a small snack consisting of protein and easily digested carbohydrates within about an hour of training and then your next meal an hour or two later.

Common post-workout nutrition ‘mistakes’ include eating too much (if you burn 300 calories during your workout, you don’t want to be consuming a 500 calorie protein shake) and choosing less than healthy options (perhaps as a reward for working out…). I try to have a protein shake after a heavy lifting session.

4. What are the best exercises for getting rid of [this part of my body I don’t like].

First know that you can’t spot reduce. I understand the insistent need to “look” how we think we are supposed to look. There is nothing wrong with wanting stronger arms or a more toned stomach. But I also want you to recognize that focusing on health and fitness has so many benefits that have nothing to do with how you look. You are worthy as a person. Losing weight or getting fitter does not make you more valuable. 

WE get so caught up in physical appearance preferences that we lose sight of what really matters: Your’e health and living your best life. Exercise can make you have more energy, make you sleep better, make you feel less pain and make your every day tasks easier and more enjoyable.

IF there is a specific area you want to focus on, look closely at your nutrition.. You can’t spot reduce. No exercise will target fat cells in just one part of the body. You need to target them all via exercise and proper nutrition. And if you really want to see muscle definition once the layer of subcutaneous fat is shed, make sure you’re focusing on strength training. If you have specific goals, that’s where it helps to have a personal trainer! Luckily you can ask me any questions you need! And you can always schedule a 1 on 1 with me to make sure your form is good!

5. Why can’t I just do cardio?

Often people starting off on a workout routine are super intimidated by the weight room and the machines so they simply use the elliptical, stair climber or treadmill. And while thats GREAT! You want to also hit the weights at least 2 time s a week. While cardiovascular training is great for building strong hearts and lungs, it doesn’t provide the stimulus your body needs to build bigger, stronger muscles and bones. Why? Our bodies adapt fairly quickly to the load we ask them to move; unless you’re gaining weight, your legs will always be subject to the same load and moving that load through the same, limited range of motion.

Adding strength training to your program allows you to (1) increase the load on your legs, (2) change the range of motion you move your joints through and (3) target muscles that you don’t typically use during cardiovascular training.

6. How frequently should I see a trainer?

The ideal frequency of personal training sessions varies from person to person. Just getting started with exercise and healthy eating? Need regular motivation and support to get to the gym? Have an injury that you’re working through? You’ll probably need to see a trainer once or twice each week. Many of my weekly clients reduce their frequency of personal training sessions to bi-weekly or even monthly once they’ve demonstrated the ability to consistently get to the gym and progress their exercises as recommended.

Although I miss seeing their smiling faces, I’m always pleased when clients reduce their need to see me because they’ve become self-directed exercisers.

7. How quickly will I see the results of my training?

Expect to FEEL the results of your training sooner than you SEE them. People who start a new exercise program and are consistent in getting their workouts done typically report improvements in sleep, mood and energy levels within two to three weeks. Changes in body composition often take longer to notice; the more consistent you are with your workouts and the closer you adhere to your nutrition plan, the sooner the results will become noticeable (to you and to others too!).

Try focusing on non-scale victories like how many more pushups you can now perform and how your favourite jeans fit. Also focus on loving your whole body without being so focused on losing weight instantly. 

8. Why don’t my workouts ever get easier?

You’d think that as your body becomes stronger and more familiar with the exercises your workouts would start to feel easier. Indeed, many people who ‘go it alone’ in the gym report exactly this. When exercises are progressed frequently and consistently, the body never truly adapts to the workout, making each feel just as challenging as the one before.

A qualified personal trainer knows how to progress your training plan to keep your body guessing and moving forward at a reasonable pace. When my clients lament that their workouts seem to be just as challenging as they were in the beginning, I know that I’m doing my job well!

9. Which should I do first; cardio or weights?

I recommend light cardio before weights and any high intensity after weights. 

Your warm up should match the workout you’re doing, you want to warm up the muscles you’re going to be using for the exercises. But light walking can be a way to warm up your body and get it ready to exercise. You might have to play around with what works best for you. 

10. What’s the best diet for weight loss?

A pound of fat is 3500 calories. If you burn 3500 calories you will lose one pound. The recommendation is 1 to 2 a week for sustainability. The slower you lose weight the more likely the weight lose is to stick. The faster you lose weight the more likely you are to gain it all back. Beware of any diet that promises rapid weight loss (and expects you to consume fewer than 1000 calories per day); although you may lose a few pounds in the beginning, chances are you’ll be unable to stick to it long term. When it comes to weight loss, slow, steady and sustainable are key.

Try this 5 day challenge with me HERE

If you are interested in joining me for this journey! Please fill out this form HERE

If you want to start a weekly sessions before I fill up in the new year, hire me as your virtual personal trainer!! Fill out this form HERE

If you are interested in trying the 21 day challenge with me HEREs an outlime of what will be included :

Ready to jump start your health and start a fitness routine!

  • 21 day challenge to start a road to fitness
  • 9 workouts
  • Nutrition guide
  • How to write smart goals
  • New to fitness FAQs
  • Exercise & Fitness Basics

Get Fit Course

  • Exercise should be accessible
  • What is fitness
  • How do we leisure FIT
    • Body weight ( issues with BMI)
    • Waist circumference
    • How to take progress photos
  • Exercise
    • Types
    • Free resources
      • Blogilates
      • Couch to 5k
      • Weight lifting guides
    • Injuries
    • How to listen to your body
  • Common fitness terms
  • Nutrition 101
    • MAcros
    • Micros
    • Other factors that impact weight loss
      • Sleep
      • Stress
  • 2 week meal guide
    • 3 breakfast options
    • 3 lunch options
    • 3 dinner ideas
    • Other food resources
  • 9 workouts

If you are interested in joining me for this journey! Please fill out this form HERE