Tips from the Trainer

-Tips from the Trainer-

Start slower than you think

You’ve mustered the courage and discipline to start something new, fueled by motivation you're ready to hit the ground running!

While we absolutely love capitalizing on excitement, nothing is more disappointing than a setback from injury or burn out. Learn to pace yourself so you can build a solid foundation of form and good habits. Change takes time, so better to stay in this for the long haul.

Establish a stretching and foam rolling routine

My dad asked me “If you had to tell someone one thing to do, what would you tell them” and my answer is always "stretch and roll!"

Muscles get tight whether you move a lot or a little, so having a consistent stretching and rolling routine is beneficial no matter what, and can be a great starting point if you're currently inactive.

Drink more water

We know you’re tired of hearing this one….but hear us out!

It's pretty common knowledge that your body is almost 80% water but did you know that the space between your joints is fluid, too? When you are not properly hydrated, you will experience more joint pain and friction. Staying hydrated is especially important if you have knee or back pain!

Mind your macros

Macro units provide fuel to the body for involuntary and voluntary functions. Your body’s macro needs will vary depending on energy output, hormones, metabolic disorders, age, weight, and muscle mass.

Get to know your body and what caloric and macro levels it requires and responds to best. Get consistent with your intake, because too little or too much can stall your progress.

Are you overeating?

Anything is better than nothing

Don’t get caught up in perfection, it's not all or nothing. Making a single habit change can make a difference and just 10 minutes a day of active stretching or exercise is better than none.

Often the changes start where we can't see them, so give what you can and allow the habits to take hold.

Prioritize strength training over cardio

I could write a whole other article on why I recommend prioritizing strength training over cardio (and maybe I will!) but to keep it simple for now:

If you want to burn more stored fat, build muscle

If you want to maintain bone density, build muscle

If you want to heal and prevent injury, build muscle

If you want to look lean and tone, build muscle

Find a comfortable and supportive environment

One of the most important factors in staying committed to your goals is feeling comfortable in the training area, with your trainer, and the other training members. Whether you like to work out one-on-one or with a buddy, Core Effects can help you to get started in a positive environment that works for you.

10 Rules to Lose Weight the Simple Way

Without forcing clients to commit to a strict meal plan or spend hours in the gym, we share our 10 easy rules for living healthier and reducing extra pounds the simple way.

Eat breakfast everyday
SMALL meals every 2-3 hours (5-7 meals daily)
Reduce sugar (be mindful of fruit sugar!)
Eat more vegetables
Drink more water
Reduce alcohol
Cut out fried & processed foods
Increase lean protein intake
Lower sodium intake
Allow a cheat meal once per week if you are in a calorie deficit

Take it a Step Further by Prioritizing:

Strength training over cardio
Protein before carbs
Water and vegetable intake if you tend to overeat

Bonus Tips:

Take appropriate supplements at the appropriate time
Regularly adjust nutrition and training based on what your body responds to best & avoid a plateau

Welcome!