Hi guys,  Kris from Custom Fitness here, your personal trainer in Amarillo. A lot of times we are ready to step up to the plate and make change, but we are so worried about how to get everything into the schedule. We have to figure out how to make it work with their lives. Today I am talking with you about how to FIT fitness and nutrition into your life.  If you have questions about this or would like some other ideas about how to prioritize your schedule around your journey to a healthier you, give us a call: 806-322-3188.

I have noticed that when new clients come in for their consultation they begin to feel a little overwhelmed by their options, what is the best way to do this, and how to best fit that into their life. They already have a vision of what this change is going to take and it seems a little too daunting.

Let’s break it down. This lifestyle change out does not need to be a binary. You should not perform at an optimal level the entire time you are on this journey.  Consider, instead of bad vs. good, to see your daily progress as not so great, better, best.  Instead of getting the 6 workouts a week (best), you got in 4 workouts (better), whereas before you were totaling zero per month (not so good).  Maybe you didn’t get all your water or veggies in, but you got some that’s better than when you would go to the produce aisle and gag.

Sometimes we are really hard on ourselves. We refuse to see progress if we aren’t always perfect – looking at you Type A personality types. Take a step back. See what habits you have improved in the past 3 – 6 months. Progress does not happen overnight. It requires many steps over many days to occur. You want to celebrate every choice (every hour, every day, every week) that brings you closer to your goal.

When you are trying to fit a new workout plan into your life, try to schedule it at a time that is not the worst time in the world for you. Find a time that you are typically happy and not overwhelmed.  I have been a personal trainer in Amarillo for a while and when I am working with a new client I will ask them “what time is best for you to come in?” They say, “I am not a morning person, but I have to come in at 5:00 AM”.  Well, if you’re not a morning person and you start a new routine that you are not in the habit of or enjoy doing, that slot is probably not going to work out very well for you. Finding a time and way that works for you is key.

Many of the diets out there are very stringent on what can and cannot be eaten. You end up not being able to eat with your family, cook for your family, or go out to a restaurant like you normally do. That’s setting yourself up to fail. Finding a nutrition plan (read as: not a diet) to learn how to eat healthy while still in the realm of your comfort zone for the most part. I encourage people to challenge themselves to try things outside of their daily habits, but in the beginning I suggest you find a mix of things within your comfort zone and your new habits to create a successful practice.

Please know that it is possible to add better fitness and nutrition into your life in a way that can be grown. Remember that progress is not an overnight thing. Take the recommendations of books and diet plans with a grain of salt. See your progress as building blocks. You have the foundation for change, now you just have to grow into the habit of it by doing a little better everyday. This will help you find success when you begin something new.

Today I am going to show you one of my favorite lunges: an elevated rear lunge. You can use weights or not, that’s up to you.  I will be demonstrating with this bench, but if you’re at home you can use a dining room chair, a bed, a low couch, or a coffee table. Your aim is for your foot to be off the ground at least 6 but no more than 20 inches to keep your hip in line.

Start in a standing position facing away from your version of the bench. Place the foot behind you on to the elevated surface. Make sure that with the grounded foot you can still see your toes over your knee cap. Most people who get into this position start to use their front (grounded) leg to control the movement. Actually, the movement should stem from the back knee by lowering it slowly and slowly returning to the up position. As you move through the lunge, you should feel something in your back leg, but the activation should also be in the hamstring of the grounded leg.  To intensify that feeling, you can lean forward from the shoulders an inch or two (Can you still see your toes? Are you hinging at the hips?). You will feel your muscles working in your hamstring and glutes.  

You can also add weights on both sides like you would with a regular lunge. Where you hold the weights at your sides and progress through the movement. If you want to get a bit more bang for your buck with this exercise ( because why not?) you can also activate your core by bringing your weights up, with bent elbows, to a 90 degree angle at head level. If you only lift them to your ribs you will not feel this as much as you could if you bring the weights higher.  Then lunge. Your core will have to react a little more to keep you balanced and moving.  That is one of my favorite versions of lunging. It changes up the typical muscle activation that you are used to feeling.

Quick reminder here, August 28th Downsize begins again. You will receive a comprehensive nutrition plan, a step-by-step manual, measurements taken every 3 weeks, unlimited workouts, and a team of professionals supporting you the entire way.  We only have 5 slots available, so go ahead and sign up if you have 15 inches or more to lose.

If you have questions about any of today’s topics, want to know about other tips and tricks, or are ready to see how efficient and effective a workout and nutrition plan can be, we’d love to talk with you. Get in touch with our team for a free consultation at 806-322-3188 or info@customfitness.biz. You can come in and meet with our trainers, see what we do while we find out more about the plans you have for your body.  At Custom Fitness, we are YOUR personal trainers in Amarillo.  Have a great day.