Iron Fit Personal Training
Helping people achieve a better lifestyle, through effective and personalized workouts.
How to Achieve Resolution Success
It’s that time of year again, where almost everyone sets some form of health goal. If you don’t, you may be an outlier in that category. However, they are harder to stick to than you think. But how can you punch through and see success?
Make the goals measurable, and attainable. What gets measure gets monitored, is a common and direct statement. Find a way to measure your progress. Whether you take measurements, run/walk a certain amount per day, or use your clothes as measured, use something! Your eyes and your mirror will play tricks on you. Don’t let them guide your path.
Make realistic goals. Sorry, the odds you lose 20lbs in a month AND keep it off are very long odds. In the same light, you likely won’t add 20 lbs of muscles in a month. It’s going to take time, be realistic about it.
Use an of example of wanting to lose 100lbs. Average safe weight loss is 1-3lbs per week. Some weeks may be more, and some may be less. But if you average 2lbs weight loss per week, you’re looking at 50 weeks, so it MAY take a year. Sure, it may take less, yet it may take more. But you need to set steps along the way to hit goals, to keep you motivated. You’ll have bad eating and workout days, but if you stay on your planned path, those will balance out with some awesome and rewarding days.
Hire a trainer that will help you set goals, that are attainable. We are available to help you, no matter your goals. 7807184805 // info@ironfit.ca
Push Through Your Barriers
Daily, we deal with clients who have barriers. Whether it’s a new job, health issues, kids, you name it, we have heard most of them. The key is, to find ways around everything, and to make time for YOU. We spend so much time on other, but not on ourselves. You can change that, staring now.
No matter what you have going on around you, you need to realize that none of it can go on if you don’t take care of yourself. Society has us too fixated on a certain way to do things. You must do 60 minutes, 10 of that followed by 30 of this. But the truth is, anytime you put into yourself is better than nothing. Time spent on you is never time wasted. It’s the same for your fitness goals.
Just because you didn’t hit the gym today, or have time to do it, doesn’t mean you can’t do something. Jumping jacks, mountain climbers, push-ups, dips, etc. are all things you can do at home. And a little of them is better than nothing at all.
There will always be obstacles in life. If you end up waiting for the perfect time to start or do anything, you’ll end up missing everything. All that time you thought you had will be gone, and you’ll be left wondering where it went, and what you could’ve done better. Take back your time, make it for YOU!
We can tailor your workout schedule to fit your needs, to hit your goals. All it takes is getting a hold of us, and sitting down to talk. Take your steps, move forward with your life in a positive direction.
info@ironfit.ca // 7807184805
B.M.R. HUGE for Success or Failure
We take so many things into account when we are attempting a fitness program (diet, workout, type of workout, etc…), but sometimes we miss one of the most important things. I know B.M.R. sounds similar to B.M.I., but it’s completely different. In my opinion, it may be more prudent than anything else in regards to your success or failure.
B.M.R. is your Basal Metabolic Rate. Well doesn’t that just sound super complex and confusing? However, it’s actually very simple and easy to calculate and incorporate into your fitness plan. Your B.M.R. is the estimate number of calories your body needs to function, at rest, in a 24 hour span. You’re always burning calories to help you blink, sit, run, breathe, body temperature control, etc… You need calories to burn to help you breathe!!! It’s not easily changed, as we can’t stretch or shrink ourselves. However, we can adjust it by shedding some body weight. It’s also going to change as you get older as well.
You want to take your B.M.R. into account for any fitness program. If you’re attempting to figure out how many calories you need to add or gain weight, it’s great to get an estimate of where your body is starting from. If you have no idea or are just guessing, you may find yourself getting stuck in a rut, or going in circles. This little tip could make a huge difference in your healthy lifestyle change.
It’s important to know your B.M.R., as it will help you gain that edge in your fitness goals. If you’re looking for weight loss, you’re definitely going to want to know how many calories you need to simply function in a day. We would love to help you incorporate your B.M.R. into your workout program. We can also explain much more about it in one of your training sessions. Contact us now to get that edge in all of your training.
How to calculate your B.M.R. for men is the following:
10 x (weight in kg) + 6.25 height (cm) – 5 x age (years) +5
How to calculate your B.M.R. for women is the following:
10 x (weight in kg) + 6.25 height (cm) – 5 x age (years) -161
Workout Insanity!!!
We all go through struggles, whether they are big or small. It doesn’t matter. The point is, it’s about what you do during those struggles that defines you. Not about how you are after them.
What you did during that rough time will change you. Either for the better, or towards someone you don’t want to become. The key is, you’re gonna change. It’s inevitable. None of us stay the same. But it’s those that choose to do something, anything different during those times, that usually see the greater results.
We are all victims of our habits and patterns. But you need to change the ones that are holding you back. Try something different, it can’t hurt. Because if it’s something you’ve been through before, what you’re doing isn’t working. We’ve all heard that the definition of insanity is doing the same thing over and over again, while expecting a different result. Make your mark, don’t let it just happen to you.
It doesn’t hurt to change it up. You never know, it could be the best thing you’ve ever done.
Why Can’t I Commit?
We’ve all done it. Whether it’s school, sports, a hobby or the gym. We’ve started out and we were gung ho. We race out of the starting gate, ready to conquer the world. With all the drive and determination, nothing was going to stand in our way. Then…THUD. We hit the wall, fell off the cliff or just plain gave up. But why?
The likeliest answer is, we weren’t realistic in what we wanted to do. We had the best intentions in mind, but wanted it now. And when we didn’t get the instant gratification of being perfect right now, we quit. We gave up and said, this is too hard, or this is stupid. I quit. But it doesn’t have to be that way. If it were easy, everyone would have a flat tummy and lots of money. It comes to those who work, and are realistic. Your body is a house, and it take lots of work and material to build and maintain it. Plus, it takes time! Took you a while to get where you are, it’s going to take a while to get you to where you want to be.
You can’t go hard everyday, it just won’t work. You need to take your day off, and give yourself a break. Recharge the batteries, let everything rest and heal.
Set realistic goals. We’ve talked about the S.M.A.R.T. principle, and you should use it. Whatever you’re aspiring to, they didn’t achieve it overnight. They worked for it, when no one was watching. Also, look at everything in the bigger picture. The thought of hitting the gym today may be daunting, but it’ll pay off in the long run.
You can succeed, it just may not be as easy as it seems. You just have to work for it. We can help. Contact us now to begin your journey.
Your Shoes Are How Old?
We’ve all gone through it. We have shoes that we’ve had forever. THey are a completely different colour than they used to be, but they fit so good. You run on them, walk on them, play on them and lifts weights in them. You wouldn’t trade them for anything, as they aren’t ripped or falling apart. However, those shoes may be doing you more harm than good.
Did you know, that on average, shoes only last 6 months. 6 MONTHS!!! That’s if you don’t wear them on long days, everyday for those 6 months. They actually last a lot shorter timeframe if you’re running on them daily, or wearing them as your primary footwear.
The reason being that like everything, they break down. Over time the padding breaks down, and the shoes lose their stability. Once they start to lose everything you bought them for, you need to replace those sneakers. Sore feet, sore back, knee issues and hip issues are just a few of the issues you may experience if you don’t have the proper footwear.
Give yourself the best chance to succeed, and take care of your feet. You’ll need them until you take an extra long lie down.
Iron Fit Personal Training 