Before becoming a Pilates instructor in Naples, I remember working for a large hospital based fitness center in the Chicagoland area helping clients to reach their fitness goals as a personal trainer. In almost every session I was asked the same question. “How do I lose weight“, “What do you think of this diet?”, “Can we try this eating plan?” My response was and will always be the same. Surprisingly the answer is not as complicated as one thinks, it just takes a bit of commitment on your part.
When your body is not responding the way that is should, due to age and/or an array of imbalances, your metabolism can naturally become sluggish and then your body does not perform like it should. You will find that you don’t desire to be as active, feel tired, make poor food choices and then it becomes a vicious cycle that can become difficult to break. Don’t get me wrong, some people will encounter genetic issues that are beyond our control such as genetically high cholesterol, arthritis and such. The way that you treat your body may also be an effective way of managing those issues. That is where you have to find your determination and support from those around you to get yourself back on track.
You must have each of the fitness components, including nutrition, and your nutrition has to be a lifestyle not just a goal to reach your specific weight loss target and then revert back to your old ways.
Don’t be surprised, you have heard them all before, and I promise there are no crazy secrets. You MUST incorporate some form of:
I cannot make it any more basic that that. The key, however, is you must have all three parts for it to work and I will explain why in a minute.
I remember attending a lecture and this very topic was talked about, so it felt good to know that what I was already teaching my clients was affirmed by some of the best in the business. Tom Purvis put it this way and it has stuck in my mind ever since:
“If you think of your body like the furnace in your house, this will make sense. If your body is the furnace, your metabolism is the element that kicks the furnace on and off. Energy is what keeps your metabolism revved up, the food that your feed your body will determine how efficiently your metabolism runs. The more quality energy you put in by exercising and with good nutrition, your body will feel like it is working at its optimum level.”
So, in order for your body to feel and perform at its best, you need those three components I spoke of earlier. Resistance exercise to build muscle in order to maintain energy that strengthens muscles, cardiovascular to burn energy which means burning calories from fat and not muscle, and feeding your body quality food, to complete the cycle.
Resistance exercise comes is many different forms. Pilates equipment based programs, weight training with free weights or machines in the gym, resistance bands, functional fitness equipment, water exercise, the options are endless if you use your creativity. If you are unsure of how to get started, intimidated by gym equipment or need motivation, consulting a personal trainer is a good way to go. This way you are ensured to get proper advice.
Cardiovascular exercise is anything that raises your heart rate. Find something that you enjoy. If you are in the gym you have many options from treadmills, bicycles, elliptical trainers, krankcycles, rowing machines and more. This is a great place to experiment and try new pieces. I personally enjoy doing my cardio outdoors.
For me, walking, running, swimming, cycling, horseback riding and paddle boarding are some of the activities that I enjoy. This is a great time to connect to nature, have a certain time of day to yourself without phones, email, texts, just a time to focus on yourself.
The key to cardio is to find something fun and change it up so your body doesn’t get used to the same routine.
Nutrition is very important as that is your source of fuel. I personally recommend to my clients how important breakfast is as it kickstarts your metabolism for the day. Eating small meals, approximately 300-400 calories every 4 hours that include protein, complex carbohydrates and a bit of quality fat at each meal are essential for your body to feel satiated.
Give full circle fitness a try for 30 days and see how much better your body feels. If you have problems, questions, or concerns, please reach out to us. We want to see results, so send us your progress!
Jennifer is a Naples Personal Trainer who specializes in Muscle Activation Techniques. For Pilates Exercise in Naples FL contact Jennifer at Pilates, Fitness & Therapeutics in Naples, FL or visit the website at www.NaplesPilates.com