In a previous blog I posted the first step for losing fat, building muscle, getting healthy and fit is to have awareness. We cannot change without this. If you want to sleep more, you need to be aware of how much you are sleeping now. If you know you need to eat fewer calories to lose fat, you need to be aware of how many calories you are currently consuming. Awareness is key.
I have eight exact steps I take every client through to help her achieve her goals. The first step is awareness. The next steps are:
2. Reducing inflammation
3. Creating the habit of daily movement
4. Ensuring the protein intake is adequate
5. Setting up a healthy meal plan geared toward each clients’ individual goals, that is also sustainable
Today I am going to discuss steps six and seven.
Step six is to create a daily workout routine for each individual client that will meet her needs and goals. First, I take a look at what my client can do and what works for her schedule. If she has four mornings a week she can do a workout routine, we create a plan that allows her to workout four times a week. If she has three days she can get to the gym to lift and two days she can do some conditioning at home, then I work with that.
Next, I make sure she has the right equipment. For my daily workouts you need dumbbells, stability ball, resistance bands and a jump rope.
Once I get my client on a set schedule for what days she will do each daily workout, we hone in on why each piece is important. First, strength training is crucial if your goal involves seeing visible muscle tone. You must lift weights if you want to build muscle to see muscle, period. (This blog goes into detail about that.)
Cardiovascular conditioning is important for the heart and lungs and it helps you lose fat faster. Someone with a great deal of fat to lose may require more cardio than someone lean who wants to see their six pack abs, but I individualize this based on each of my clients goals and needs.
The seventh step is to make sure my client is doing some kind of recovery practices. This may mean they are foam rolling and stretching or getting massages to help soothe muscles and keep joints healthy. This may mean they are practicing yoga for those purposes, as well as to boost time spent doing a parasympathetic activity.
Ahhh.. parasympathetic activity! That needs to be discussed!
We have two sides to our nervous system. The sympathetic nervous system (fight or flight) and parasympathetic (rest and digest.) Hustling to get out the door, defensive driving, getting unwanted emails at work, making sales pitches, having discussions with family members, training at the gym.. these are all sympathetic activities. We need to offset time spent there with time spent in parasympathetic. Those activities may include yin yoga, meditation, breath work, walks in nature, cuddling, journaling, etc.
Spending too much time in fight or flight can burn out your adrenals, be hard on your cardiovascular system, disrupt your hormones, disrupt digestion and ultimately make it harder for you to lose fat. So you need some chill time.
If you are ready to work with someone who can help you with these things, let’s work together! Learn more about my 1:1 online personal training program at commit2fitcoaching.com
Your Coach,
Kyra