Getting right back on track

Hello there! I hope all of you had a wonderful holiday weekend. I have definitely enjoyed the true Austin experience of a UT football game and it's been nice to actually have time off. It's amazing how much rest can be had when you don't have to get up at 4am!

This week let's get right back on track with a consistent exercise program and proper clean eating nutrition.

Trainer's Suggestion: Intermediate to Advanced Clients (Shooting for the stars)
3-4 Resistance training Workouts
3 Cardio Workouts

Beginner to intermediate:
2-3 resistance Training Workouts
2-3 Cardio Workouts

As we enter into December and most of us will be invited to one holiday party after another it will be important to maintain a consistent schedule for exercise and a realistic approach towards fitness. Yes, the body can change in the next month. The scale can budge if our effort is maximum and our nutrition is clean at least 5 days a week. However with holiday parties, snacks and treats, and several alcohol beverages to be offered to us, body maintenance will be the realistic approach to our fitness regimen. If we continue to do at least 2-3 resistance training workouts and shoot for 2-3 cardio workouts a week, and our nutrition is not off course entirely, then we can at least expect to maintain a par fitness level through out the end of the year, even when there seems to be more time for Yuletides and Eggnog than there is for exercise.

I will suggest if you do not have time for both resistance training and cardio workouts, though both are equally important, our focus can be directed to weight training circuits. Weight training will build lean muscle mass, which in turn increases our metabolism, thus making our bodies fat burning machines. The more lean muscle mass we have, the less fat will be stored. Weight training circuits will elevate the heart rate because you are moving from one exercise to the other, only resting after the circuit is completed. For example, one circuit can include squats, push ups, and V-ups. Do each exercise 12 times with no rest between exercises, and only rest 60-90 seconds after circuit is completed. Repeat circuit at least 2-3 times. If our heart rate and exertion of effort remains moderate to high then the furnace will continue to burn! If the furnace continues to burn, (our metabolism), then minimal fat will be stored.

When developing our circuits, consider putting 3 exercises together, each targeting a different body part, and maybe one being of cardio nature, like a jumping jack or squat jump. If we have 50 minutes to exercise, our workout can consist of at least 3 circuits, which will contain 3 exercises each, performing 12 reps of each exercise, using moderately challenging resistance, doing the circuit 3 times. Remember, rest is minimal, intensity is moderate to high, and exertion of effort is at least a 7 on a scale of 1-10.

I do understand that the holiday season will present some roadblocks and several obstacles that will hinder our exercise consistency. It is important that we maintain a realistic fitness approach so we are not continuously overcome by guilt and that nagging feeling of failure. Set an obtainable goal for yourself at the beginning of the week, schedule it in your master schedule, and make a complete effort to honor your exercise appointments! Don't forget that Pure Austin has some great classes that combine both cardio and resistance training, making it relatively easy to stay on track during the holiday cheers!

I am right here beside each of you, helping you along the way to look great in those holiday outfits!!!! Thank you for working very hard with me and taking the steps to making fitness a lifestyle.

See you in the gym......................