Whenever you’re on a weight-loss journey, there typically comes a point that you’re having trouble making noticeable progress. During the most difficult among them, known as the plateau stage, it might feel like you’re not making any progress at all, and won’t again any time soon.
While this can be frustrating, it’s important to know that this stage will come and go when you figure out the cause of it. Losing weight is scientific, so there’s likely a good reason that you stopped seeing progress, and we’ll get to the bottom of the most common issues.
These tips will serve you when you’re going through a weight loss plateau and will help you when you want to get to the other side of it.
Re-Assess Your Goals and if You’re Exerting Yourself Enough
There are several weight loss plateau causes, so make sure first off that you cross the most fixable one — your effort.
The thing about fitness is that the workout that used to be an all-out killer that left you exhausted and dripping with sweat will someday feel like a warmup. Your body is meant to get stronger and better, so you need to be making your workouts increasingly difficult to give you new challenges.
Otherwise, you’ll more or less stay the same, rather than putting on more muscle and burning less fat. If you’re doing the same workouts that you’ve been doing for a while, your heart might be in the right place, but you simply aren’t exerting yourself enough.
Figure Out if You’re Getting Enough Rest
If you’re struggling to figure out how to overcome a weight loss plateau, you also might not be getting enough rest. It’s the rest that allows your changes to set in after you have been working out consistently.
Make sure that you get about 7 or 8 hours per night so that you can restore your energy, build muscle, burn fat, and more. People that aren’t seeing tangible results might be skimping on sleep and getting in the way of their own progress.
Check Out Your Nutrition Intake and Document It
Taking care of your personal nutrition is impeccably important if you’re trying to improve your health and fitness. When you first have a lot of weight to lose, it’ll naturally melt away even if you aren’t eating as clean as you could.
There always comes a point that eating a poor diet will catch up to you and make it difficult for you to get any substantial results. Make sure that you cut out processed foods and fried foods as much as possible. A lot of these foods have filler and additives that will cause you to deal with issues.
Take the time to document every meal that you eat each day so that you aren’t overlooking problem areas that you can cut out. Instead, fill your diet with foods that are nutritious and that help you to get results out of your health and fitness.
Get the Help of a Personal Trainer
When you have a personal trainer, you’ll be more likely to push through plateaus and hit your fitness goals. No matter how overweight you are, it happened because you overlooked the importance of nutrition, had bad information, dealt with emotional trauma, or otherwise found it difficult to put in the work.
Trying to fix all of these issues by yourself can cause you to run into roadblocks. It’s difficult to see your own blind spots, but a personal trainer is a much-needed set of eyes that will help you push through to the finish line. They also give you the accountability to show up each day and work hard, especially since you are paying for their services.
Above all, a trainer has the expertise and experience to get whatever goals you have.
Add More Activity In-Between Your Workouts
Make sure that you think bigger than simply the time that you’re putting into your workouts. You burn calories in your regular life as well and should add an uptick of activity in these areas.
Take the time to walk more in your everyday life. Consider walking for errands that aren’t far from your house, and take the time to walk a half-hour once or twice each day, no matter what you have going on. Park far away from the store so that you burn more calories coming in and out.
When you’re out and about, make sure to use the stairs rather than the elevator. Become more mobile in your daily life and it’ll pay off across the board.
Manage Your Macronutrients
Make certain that you’re also breaking down every food item based on the nutrients that you’re taking in. Keep track of your macronutrients, which are fats, carbohydrates, and protein.
When you use a fitness app, it’ll log your meals and compare them to your goals, so that you know exactly how much of each macronutrient you will need to find success. It’ll also let you know which to cut out or reduce. Many people struggle with weight loss because they ingest too many carbs each day.
Make Changes to Get Through a Weight Loss Plateau
The tips above are useful if you happen to be dealing with a weight loss plateau and need answers. No matter how much weight you need to lose, these factors will serve as pillars to assist you in your journey.
Rely on us for your training and nutrition needs. Take time out to contact us and call us up at either (617) 577-1100 or (617) 945-2708.
Are you looking to hire a personal trainer to help you get in shape? If so, there are several things you should consider before committing. This is so you can get the most from each session and see progress.
Working out and becoming fitter is one of the best things you can do for your overall health. Not only can it reduce your likelihood of suffering a stroke or heart attack, but it’s great for your mental health too.
People who regularly exercise are less likely to suffer from anxiety and depression. Plus, working out can help you build the body you’ve always wanted. So, you will no longer be embarrassed about stripping off at the beach.
Hiring a personal trainer has many advantages. Not only will you be more motivated, but you’ll be put on a specialized plan tailored to your needs.
But, it’s important to take your time when choosing your personal trainer. All trainers are different, and you want to ensure they’re right for you.
In this article, we’ll share some tips and advice on what to look for when hiring a personal trainer.
Read on for more information.
Ask to See Credentials
You can’t just wake up one day and begin working as a personal trainer. Instead, you have to study and pass an exam through an accredited organization such as:
- The American Council on Exercise
- The National Academy of Sports Medicine
- The National Strength and Conditioning Association
Passing an exam set by these organizations shows that they are knowledgeable and have the expertise to practice as a personal trainer.
All personal trainers should be able to show you their credentials without issue. The majority of the time, they’ll show you them before you have the chance to ask.
This is because they’re proud of what they have achieved.
How Experienced Are They?
All personal trainers will have some relevant experience. It’s just that some have far more experience than others.
It’s completely up to you whether you want to go for someone newly qualified or one that has been working for years. At the end of the day, there are pros and cons to both options.
A newly qualified trainer may still be finding their feet and a little nervous. But, on the other hand, they may be full of confidence and wanting to try new ideas.
Plus, you may even get a discount from them.
An experienced personal trainer will know which practices work and how best to guide you. But, they’re often the most expensive option.
Areas of Expertise
A lot of trainers usually specialize in a certain sport. This may be because they competed at a high level, or it’s their passion.
So, if you’re looking to improve at something, in particular, look for a specialist.
For example, you may want to improve your 10k time. In this case, you need to look for a trainer who specializes in running.
These types of trainers are fantastic and usually great value for money. Most of the time, you’ll be able to achieve your goals quickly and even exceed them.
Most personal trainers will advertise what they specialize in upfront. But, if not, you can ask.
Personality
You’re going to be spending a lot of time with them over the course of your personal training sessions. So ideally, you want there to be a connection.
You don’t need to become best friends, but you need to ensure you feel comfortable in their company. You also want to make sure they understand what motivates you.
Everyone is different, and the best personal trainers can figure out how to motivate their clients quickly. For example, some people like to be shouted at, whereas others need a gentle approach.
To determine if they’ll be a good match for you, book an introduction session.
This gives you a chance to see how they work and if you want to commit. If you have any hesitation, we suggest searching for someone else.
Their Availability
We all have different schedules which determine when we can train.
Before you hand over money for some sessions, ensure that they’re available at a time that suits you. Most personal trainers are flexible and can work around you.
But, others are only available at certain times due to other commitments.
Cost
A lot of personal trainers either charge an hourly rate or offer package deals. Generally, package deals are more value for money and are better to see progress.
This is because you’re more likely to stick to the training plan because you have paid upfront. Whereas if you pay hourly, it’s easy to skip a week or two.
You should also be aware that a lot of personal trainers offer semi-private training or virtual sessions. These are usually cheaper and perfect to test the waters.
But before you commit to anything, sit down and work out what you can afford to spend. Remember, though, that this is an investment in your health, so it’s worth spending a little extra.
Reputation
This is one of the best ways for how to find the right personal trainer.
You always want a personal trainer with a great reputation. To ensure you get this, ask to see client testimonials and reviews. The best personal trainers won’t hesitate to show you how they’ve helped clients and what they can do for you.
But, if they struggle to show you anything impressive, you may want to look elsewhere.
What to Look For When Choosing a Personal Trainer
As you can see, there are many factors to consider when searching for a personal trainer.
Take note of everything we’ve mentioned, and you’ll end up with someone professional who can help you achieve your goals. In fact, you’ll probably achieve things you never thought possible.
Finally, if you need any information about our personal trainers, feel free to contact us.
If you spend a lot of time at the gym, why not get paid for it? Personal trainers make a good living, after all. Why not cash in on your love of the fitness lifestyle and become a personal trainer?
No matter what your background is, there’s a niche in the fitness world that you can likely fit seamlessly into, from working with athletes to keeping older adults fit, to helping people return to exercise after an injury or illness.
Careers are abundant and the industry continues to grow, so jump on the trend now and make a living while you do it. Here’s how to become a personal trainer.
What Does a Personal Trainer Do?
The basic duty that a personal trainer performs is to create customized exercise plans for clients to help them reach their fitness goals. They are well trained in anatomy and physiology and use that knowledge to design a workout program that fits the needs of the individual.
A personal trainer may work with one person at a time or conduct group sessions to instruct several people in a similar way at one time. They might also coach sports teams, work in rehab facilities, create gym programs, or instruct fitness classes.
Personal trainers do not offer medical advice and cannot diagnose health problems. They cannot create customized meal plans either.
They can collaborate with other health professionals as part of a team to help you be the healthiest you can be.
Sound interesting? Keep reading to see if you’ve got what it takes with these handy tips for becoming a personal trainer.
Personal Trainer Prerequisites
Before you can begin a personal trainer course, you must meet some requirements, including being at least 18 years of age and having a current CPR and AED certification.
Most certifying agencies also require you to have a high school diploma or GED.
How to Become a Personal Trainer
If you meet the requirements and are ready to get started, there’s a path that you must follow to become a certified personal trainer. That path starts with choosing your certification program.
There are several to choose from and you need to be sure that the one you choose is accredited, which lends it credibility. The National Academy of Sports Medicine and the American Council on Exercise are two of the most popular programs.
While a college degree is not required to pursue a personal trainer certification, many people have a background in exercise science or kinesiology. This often gives them a leg up when studying for the personal trainer exam.
You might decide that having a bachelor’s degree is important to you and it creates a strong stepping stone for your future endeavors in the field.
The Certification Program
Each program varies on how the information is presented, but you can likely expect to have a set of materials that will guide your studies. This usually includes a textbook and study guide.
Often, lectures and webinars are used in conjunction with these materials. As you progress through the program, you’ll learn anatomy and exercise science techniques.
These will teach you to choose the right exercises for clients in a variety of situations. That includes those who want to build muscle, are overweight or obese, and have health conditions like arthritis or diabetes.
You’ll also learn about the skeletal system and will be able to identify the muscles in the body that are used for various movement patterns. This assists you in learning to customize exercise programs for people with full range of motion and those who struggle with everyday activities.
The Personal Trainer Exam
After you complete the certification program you choose, you will take the personal trainer exam. This exam tests your knowledge of the topics taught in the classes and lectures, and you must achieve a passing score to earn your certification.
The test is pass or fail and if you don’t get through the first time, you can retake it. The exam is typically administered at a testing site, though some organizations offer an online version.
If you prefer one or the other, be sure to ask about the testing process before you choose a program so that you can align your needs with the type of exam offered.
Choose Your Niche
While many personal trainers start out working in a gym, you’ll quickly find that you prefer a certain type of clients, such as women or young athletes. Finding your niche allows you to progress your career.
In addition to working at corporate gyms, many personal trainers work in corporate settings or in hospitals, spas, and wellness centers. Others find fulfilling work on cruise ships, directing exercise classes for vacationers.
Specific niches to consider include athletics, weight management, nutrition coaching, and orthopedics. You might also be drawn to personal training in the medical industry or working with young children.
Going into business for yourself might sound appealing. This is entirely possible as a personal trainer. Due to the flexible nature of the job, there are a lot of ways to open your own place.
Whether you want a brick-and-mortar gym of your own or you see clients in their own homes, the advantages of working for yourself are plentiful. That includes a personal trainer salary that rivals those working in other settings.
Continuing Education
Like many careers, you’ll have to keep up with the latest trends and innovations in the fitness industry to keep your certification current and valid. You can take continuing education courses through your certifying agency.
You can also take them through other organizations that track your progress and contribute the credits to your certificate. This is an exciting way to stay on top of what’s happening in the industry.
Ready to get started on learning how to become a personal trainer? Let Vim Fitness help you build your career and get people moving.
Even though we might want to, not all of us have the chance to make it to the gym. On top of that, Covid-19 has made it even more difficult for us to get to the gym and get a workout in.
The good news is that virtual fitness classes offer a great opportunity for people looking to work out from home. Whether you’re looking for virtual fitness classes for beginners or want something more advanced, plenty of online instructors can help you get in shape.
If you’re planning to get started with either pre-recorded or live virtual fitness classes, there are a few tips for making sure you get a great workout in. Check out these 5 tips for having the best online workout classes possible.
1. Set Aside a Designated Space for Your Virtual Fitness Classes
With many family members working from home and kids on summer holidays, finding a designated space to get your workout in can be difficult. However, with a little creativity, you can usually find a spot that works.
One place that many people don’t think about is the garage. If you move a car out of the way, your garage offers a large, flat space for completing workouts. You can lay down a yoga mat for any floor workout routines so that you can stay comfortable.
Another great option for people who are strapped for space is the backyard. Not only do you get your workout in, but you also get some vitamin D!
Choosing where to take virtual fitness classes in the home is important for helping you stay focused and making the most of your class. It can also help train your brain to understand that when you’re in that space, you’re getting down to business.
2. Bring a Friend to Your Home Workout Sesh
Staying motivated when you’re the only one doing your workout can be tough. You may find yourself taking more breaks or only putting in half the effort when doing different exercises.
Bringing a friend along is a great way to stay motivated and get fit. This is because group exercise can actually help you to motivate yourself.
When you see your workout buddy successfully completing the exercise, it tends to promote some healthy competition. In turn, you tend to push yourself more to keep pace with your friend.
On top of this, working out with a friend helps you stay confident! You might feel silly completing exercises, but when you have a friend there with you, you’re able to keep your head in the game.
3. Choose Classes You Genuinely Enjoy
While you can take advantage of the benefits of virtual fitness classes with any type of workout, there’s no point in choosing a workout that you don’t actually enjoy. When you don’t like the workout, you’re less likely to give it your all.
The good news is that there are so many different types of adult fitness classes that you can take. A few common classes you can take online include:
- Pilates classes
- Core training programs
- Step classes
- Yoga
- Aerobics
- HIIT workouts
If you have an exercise bike or a treadmill, you can even enroll in virtual spinning or running classes. These classes are much easier if you have the equipment, however, as trying to complete them on the go can make it difficult to follow your instructor.
No matter what type of exercise gets you inspired, choose a class that you’ll enjoy. The more you like it, the more likely you are to stick with it.
4. Create an Inspiring Workout Playlist
While many virtual fitness classes will have music in the background, you don’t need to use their soundtrack! In fact, listening to your own music can help you stay motivated and can make the workout more enjoyable.
If you’re already fairly familiar with the type of exercise you’re doing, you can often simply mute the instructor. Then, you can play your own music out loud so that you can stay motivated and get your workout in.
For those who are just getting started and don’t know all the movements, you can try using two separate speakers. Connecting your phone to a Bluetooth speaker nearby can allow you to play music in the background but still hear the instructor.
As you get more comfortable with the movement in the classes, you’ll be more easily able to turn off the instruction and blast your music. Blast those tunes and don’t be afraid to let the adrenaline kick in!
5. Create Your Own Fitness Schedule
There are a surprising number of health benefits to routines. Those benefits apply to workout routines, too!
One reason why developing a routine is so important is because it helps you to find a time that consistently works for you. For instance, maybe you’re most available when you first wake up in the morning.
As you begin to settle into your routine, the routine will slowly become a habit. Pretty soon, your workout will become as essential a part of the day as your afternoon coffee.
No matter when you choose to work out, be sure to keep it consistent. It’s okay to mix things up from time to time, but sticking to a schedule will help make sure that you keep taking the time to work out.
Get in Gear With Virtual Fitness Classes
With summer right around the corner, getting in shape is more important than ever. By following these five simple tips, you’ll be ready to rock and roll in whatever virtual fitness classes your heart desires.
At Vim Fitness, we offer a number of online fitness classes. Choose a class that you’re interested in and sign up today!
Are you looking to get more out of your gym time? Or do you want guidance when knowing what exercises to do?
Going to a gym can be intimidating even for the most workout-savvy people. But, it doesn’t have to be. Instead of waiting in line for machines or wondering which moves you should do next, take a class!
Adult fitness classes are a great way to not only work out but meet new people as well. Ready to find the class that works for you?
Why Choose Adult Fitness Classes
Does taking a fitness class give you flashbacks to P.E.? Don’t let the set-up fool you. There are many benefits to joining a gym with fitness class offerings.
1. Group Fitness Helps You Blend In
If your primary concern with going to the gym is that you think others will look at you, joining a fitness class may be the remedy. Depending on the class you choose, each member of the group will be doing all the same moves at once.
This means no one will hone in on exactly what you’re doing. Members of the class will be focused on their exercises and non-members won’t pick you out of the crowd.
2. Get Specific Feedback
Though working out in a group helps you blend in, it also allows a trainer to evaluate your exercises. This is beneficial as you’ll know whether you are doing a move correctly.
Getting feedback from a trainer can help beginners learn the moves correctly. But, it’s also a great opportunity for work out pros to practice their form or learn advanced moves.
3. Community Mindset
When you consistently show up to a certain class, you get to know the other dedicated members of the group. This is good if you’re new to town and wanting to meet new people or if you want to find new like-minded friends.
4. Learn Modifications
Are you nervous about being able to perform each exercise? In group fitness classes, the trainers know there are varying levels of expertise and abilities.
The trainers will provide modifications so you can find the right variation for your body. This works for basic moves or when you want to advance to more difficult versions.
Which Class Is Right for You?
There is a seemingly endless amount of adult fitness classes to choose from. So, which one is right for you? Check out the classes listed below and their descriptions to find which one will help you meet your fitness goals.
Barre
Barre combines Pilates and ballet to create a body-sculpting class. The class normally takes place in a room with two or more mirrors and mounted bars around the room.
Expect to use dumbbell weights between 1 and 5 pounds, a mat, the bar, and occasionally a small rubber ball. Each of these elements helps you with the minute exercises you’ll be doing in class.
Instead of a large range of motion, you’ll be doing small movements and isometric holds. These types of moves keep your body contracted and core engaged the entire time. You may also hear the instructor telling you to “embrace the shake,” as your body may shake a bit as you hold each pose.
This class is ideal for carving out toned muscles over time. Barre is a low-impact class.
Boxing
What better way to get in shape and take your anger out than by boxing?
Boxing classes have full-size punching bags scattered around, hanging from a section of the room. Though shadowboxing is also a popular fitness class, where no punching bags are used, this is specifically about boxing.
For boxing, bring your own hand wraps or buy them at the gym. The same goes with boxing gloves, though you may be able to borrow some during your first few classes.
For this class, be sure to wear comfortable, form-fitting clothing. This is to ensure you don’t get tangled up while performing technical moves or body-weight exercises.
During boxing classes, expect to have a short warm-up. Then, you’ll jump into learning punching and kicking combinations. Sometimes classes end with a section to focus on strengthening your core.
Boxing classes are great for building cardio endurance and building muscle.
Spinning
Spinning is ideal for those wanting to ride an adrenaline high and push their limits. Spin classes are normally characterized by loud, energetic music, and a trainer calling out commands for your sets.
In this classroom, there will be bikes set up around the room. Similar to boxing classes, you’ll want to wear form-fitting clothing to avoid any entanglements with gear.
The most important thing in spin classes is to make sure you set up your bike correctly. Arrive early to chat with the trainer or watch videos online beforehand to get an idea of how to adjust the settings.
These classes are great for building cardio strength and carving sleek leg muscles.
Yoga
Get zen and fit all in one! There are various types of yoga, ranging from sweat-inducing hot yoga to relaxing zen.
But, they each have a similar setup. You’ll need a yoga mat, a towel, and a yoga block. You can borrow many of these items from the gym, especially the first few times you try the class.
Normally in these classes, there are guided breathing practices, poses held for 2 – 3 minutes, and intense stretching. No matter which type of yoga you choose, you’ll grow a deeper mind-body connection and increase your mobility through stretching.
Ready to Get Started?
Depending on your fitness goals and your gym’s class schedule, you could take multiple adult fitness classes. This is known as cross-training and helps you reach more than one fitness goal at once.
Or, pick one class and invest in getting to know the trainers, your classmates, and the skills needed for that class.
Want to get started on your fitness journey today? Contact us for personalized training or group fitness classes to meet your needs.
Perhaps in part because of the pandemic last year, the number of people willing to go to the gym has skyrocketed. Of course, this is great news, as these same people have decided that it’s time to take care of their personal health and have actually put their words into action. If you’re reading this article, then it’s clear you must be one of the go-getters who are making a change, and that’s awesome! That being said, if you’re new to the ways of the gym, you’re probably going to want personal training to help you grow better and stronger.
What can a personal trainer do for your fitness goals? This article will tell you everything you need to know. Read on to find out more!
They’ll Keep You Accountable
Every day, many people start their fitness journey, but a lot of them happen to falter or outright quit along the way. You might be determined to put in the work in the beginning, but how long will that determination last? If you’re serious about wanting to set fitness goals and embracing a healthier lifestyle, then a personal trainer is going to be a key factor in helping you do that.
Personal trainers are there to make sure you stay accountable to yourself. They’ll make sure you continue to work and that you don’t give up on your vision. With their experience and your efforts, you’ll start achieving the body that you desire in no time.
You Have a Proper Training Regiment
Part of the reason why people get discouraged or even stop going to the gym is that they don’t know what they’re doing when they’re in there. You might want to go work out and get started on your fitness journey, but once you walk into the gym you’re bound to be confused as to what you need to do to get the body you want and you may even end up hurting yourself in the process.
What you need is a personal trainer who can help you learn your way around the gym and put together the proper fitness routine to get you started. Trainers have plenty of experience with all body types, and they can prepare a routine for you from day one on to help you build your physique safely and generate the fastest results.
You Can Avoid the Unhealthy Trends
It seems that these days, there’s a new diet trend being passed around each month. While watching what you eat is always a good thing, and there are some diets out there that are beneficial, the whopping majority of diets out there are just fads at best and dangerous at worst. If you don’t know what you’re getting yourself into, you may make the mistake of joining in on a dangerous diet that could hurt your health.
Personal trainers know what’s best for the human body to have, and they know which foods you need to maximize your fitness goals. With their guidance, you can make sure you’re set on a proper diet that will give you actual nutrients and boosting your energy levels while cutting the fat. How’s that for diet goals?
Your Motivation Will Skyrocket
Most people think that a fitness coach is some retired Seargent who will yell at them to do 100 pushups and run a mile all while slandering them with derogatory words. If this is something that worries you, never fear. Personal trainers don’t actually work in that manner; in fact, they do the exact opposite and work to motivate you to succeed.
Personal trainers will hear out exactly what your goal is and plan a schedule around it. They’ll work with you and encourage you to stick to the program, keeping track of your work ethic and celebrating with you when you reach the milestones you’ve set out to accomplish. Having someone on your side rooting for you is one of the most important things you could ask for in your journey to success.
You’ll Get to See Your Results Faster
Remember what we said earlier about making mistakes in the gym because you don’t know what to do? Besides the obvious factor that you could hurt yourself, starting your journey alone could lead to slow and shaky beginnings. It could take quite a while for you to see any results if you don’t know what you’re doing.
Since a personal trainer knows the ins and outs of physical health and conditioning, they can help you put together the right program that you need to win. This means getting you right with your workout routine as well as with your diet and (perhaps most importantly) with your mental conditioning. All of this will get you the results you desire in a fraction of the time that it would take you if you were to go it alone.
Personal Training Tailored to Your Needs
Now that you know about the benefits of personal training, you’re going to want to hire a personal trainer to help you reach all of your fitness goals and get you in the best shape of your life. That said, you’re going to want to find a trainer that you can trust to deliver the results that you’re looking for. Luckily for you, you won’t have to look any further.
At VIM fitness, we offer state-of-the-art gym facilities to all of our members with only the best trainers and equipment to maximize your success. Our personal trainers are hand-picked to ensure they have plenty of experience in their field to help you with your goals. Looking to add more to your training? We’ve got plenty of fitness classes, yoga and pilates sessions, and the best traditional gym equipment that you can ask for.
Take a look around our site to learn more about what we can offer you, or just reach out to us to start your membership. Let’s get you in the best shape of your life!
