The two biggest stories we hear when talking to prospective clients are:

1. My nutrition is “pretty good.”
2. My workout is “pretty good.”

In the most kind, understanding and polite way possible, no…no they (nutrition and workout) aren’t but we only
have time to focus on one topic, so this month, it is your workout.

Most of the time we run into folks who are still breaking down body parts (Monday-chest, Tues-legs) or perform what I have come to label as the throwing darts workout. It is the kind of workout where you select a myriad of exercises that either do not compliment one another, arranged the exercises poorly or the workout simply do not make sense. Kind of like random hits on a dart board.

After 21 years as a personal trainer coaching clients all over the country and even a few internationally, I get it. When one walks into a fitness center or gym, the equipment options can be overwhelming and when we are overwhelmed, we naturally gravitate to what we know and are comfortable with. I think this is why everyone flocks to the bench press on Mondays or jumps on a treadmill for their 30 minutes of cardio. It is familiar and in their mind, safe.

What we want you to realize is that you can piece together a very effective workout and it might only include 4-6 exercises. Sometimes, less is more and not only could this workout be effective than a bunch of random exercises, you will get a better result and will become more efficient limiting your time in the gym.

The first thing we must do is to get you thinking about movement patterns vs. body parts. Each and every day we push, pull, stand up, sit down and rotate. These elements should always be a part of your strength training workout. The problem with body part workouts lies in if you miss a workout. For example, if you always hit chest day but consistently miss back day it is only a matter of time before an
overuse injury or poor posture results. Stick to movement patterns instead of body parts as you plan your routine.

Second, we will need you to suspend what you think you know about strength training or workout out in general. Smash workouts, the kind where you cannot walk for six days, are good for one thing. Encouraging you to quit. Of course you have to work hard to see results, but if you go after lower body fat or a more toned backside with reckless abandon, you risk both injury and dropping out. Why?

Because your tendons and ligaments cannot catch up a fast as your muscles when it comes to conditioning; this promotes tendinitis. And soreness that requires helping getting off the toilet does not motivate the vast majority of us to get back out and repeat the workout over and over. Results come through consistency. Not smash workouts.

Finally, start with a base program that will allow you to get foundational moves honed. If you can perform a body weight squat, push-up, front plank and split squat, you are ready for the next evolution of exercises. These movements form the base or foundation for a myriad of different progressions which will increase not only your conditioning, but your enjoyment of the routine. As your conditioning and confidence improve, you will be able to work at higher intensities and perform more advanced exercises. Base programs typically take four to six weeks, so be patient. 

If you are stuck, the team at Integrated Wellness Concepts can help. We have the ability to create exercise programming that is specific to your abilities, skill set, condition and level of experience. All of which will ensure you are not throwing random darts in the gym.

You know, when I started in the fitness industry this kind of nutrition plan was blasphemy. Oh how times have changed. The personal trainers and fitness coaches at Integrated Wellness Concepts still believe “diets” are not the best idea (everyone who goes on a diet eventually has to come off said diet) but there are some benefits of going keto. First, let’s define what the Ketogenic diet actually does to
help us lose weight.

The Keto diet is a very low carb diet similar to parts of the Atkins or other low-carb ways of eating. The diet drastically limits carbohydrates and replaces them with fats. This will cause your body to go into a state called Ketosis which makes your body very, very good at burning fat. This, in turn, can cause vast improvements in blood sugar and insulin levels, improve weight loss and believe it or not, may positively affect cholesterol and triglyceride numbers. But, going from your regular eating plan to Keto takes a transition period and some additional knowledge. Here are some tips you can use if you are planning to make the move to Keto.

1. Keep the net carbs to 20-30 per day:
If you do this you will get your body transitioned to burning fat vs. glucose for fuel.
This will take some practice and you becoming disciplined at reading food labels.

2. Ditch the junk:
If you have sugary treats in the house, get them out. Like way out.
You don’t need temptation as you make the transition.

3. Watch out for side effects:
As you make the transition there may be several days where you feel worse instead of better (mentally foggy, low energy levels, poor athletic performance, sleep problems and nausea).
If this happens boost your carb intake slightly and consider a product like Keto-Nootropic (see below).

4. Stay hydrated:
Drinking plenty of water will aid in the transition to the keto diet. Really, this is a good rule of thumb Keto or no Keto.
Divide your weight in half; that is the number of ounces you should be consuming each day (Ex: 150 pounds /2 = 75 ounces per day).

5. What to eat:
The top of the list includes items such as grass fed and wild animal proteins, healthy fats (Absolutely no trans fats), non-starchy vegetables, avocados, water, coffee or tea.

6. Supplement Smart:
Products like Designs For Health Keto-Nootropic is a great way to stay hydrated and boost energy as you make the transition to a low carb diet. Great tasting, this product helps support memory and mental clarity, enhances physical performance and helps
curb hunger. This product is available through Integrated Wellness Concepts HERE.

7. Exercise:
You are probably doing Keto because you want to lose weight or improve your health and regular exercise is a key component to both. Time limited? Consider a High Intensity Interval Training program (HIIT) to maximize the time you have and boost results.

8. Think ahead:
Like any nutrition plan, you need to think about meal planning/prep, finding recipes and how to stay on track
with your Keto diet when traveling or forced to eat out at restaurants.
Keto or not, this is a staple to being successful with any nutritional change, program or lifestyle.

If you plan to implement this diet, we encourage you to have a conversation with your physician or a registered dietitian. While there are certainly many benefits to the Keto diet, it is always a good idea to cover your bases to make sure it is the right plan for you.

Are you currently doing the Keto diet? We would love to hear how it is working for you!
Leave a comment below and share your experience!