HEALTHY LIVING | Feature Reprinted from the Palisadian-Post
By: Susan Howard, Special to the Palisadian-Post, June 11, 2015
It’s go time, summer is here. This season has the most options to give you the results you want. Let’s face it, we all have our challenges achieving our fitness goals. Break the cycle and build your program with these five easy fitness remedies that cure those challenges and make the best summer ever.
Tackle the urge to be a workout warrior, be safe and steady: It can be tempting to go out and start training hard for hours and wanting that summer body now, but if you want lasting power you need to build your workouts gradually so you get stronger with time and prevent injury.
Start with three to four workouts per week at 45 minutes per session. If you are already on that pace, change up the sessions with high-intensity intervals to give the body maximum calorie burn per minute and boost the after-burn.
High-intensity intervals keep the workout interesting by changing the movements frequently to avoid boredom and can increase your calorie burn up to 25 percent more during the next 12-36 hours, post workout. This can add up to faster weight loss and more lean muscle mass.
Blast workout blahs: It’s hard to get excited if you have been doing the same thing for the last five years. Break away from your normal routine and try activities that are fresh and new.
In addition to giving you a new perspective on working out, it can challenge your body and muscles in a different way. Try a new workout class, go paddle boarding, try surfing, ride your bike on the beach, try aerial yoga or take a friend or family member for a hike. Get some variety into your daily movement plan.
Create an action plan and make it a priority: A workout without structure or accountability is more challenging to maintain, so design your ideal realistic day and week and make your workouts a priority.
Find the time of day that is the most consistent for you to have time for yourself without interruption and book it with movement. Many people find that the first part of the day is their most consistent time, but look at what’s best for you.
Zone out the negative vibes and surround yourself with people and atmosphere that give you the strength and power to achieve: We all respond better to positive feedback and encouragement, so find a workout partner, class or trainer to give you the support you need. This way you look forward to the social time, and its fun and energizing.
Style the plan that fits your needs and your lifestyle: Just because “everybody is doing it,” doesn’t mean it’s the best for you. Find a program that can be tailored to your needs, wants and goals. A high-impact program might be good for those top athletes but you may need more restorative, flexibility and balance types of movements. Find the program that will create more symmetry in your body and give you the inner balance as well as the outside results you want.
So it’s time to start making the most of summer. Make a move and enjoy all the fitness remedies to cure your body blues. With all these easy tips, you will be in a healthier frame of mind to tackle the challenges and see the changes. Remember to try new things and train4life!
Note: Remember to always consult your physician before starting any program.
Susan Howard is a Partner and Director of Lifestyle Performance Training at Studio K in Pacific Palisades. Her philosophy of lifestyle performance training is to incorporate all of the functional movements in a creative, efficient program to help individuals train for life. Contact Studio K for more information regarding training and nutrition programs: (310) 454-1048 | firstname.lastname@example.org