Summer is over, now get your fitness back on track!

Fitness and health are often compared to that of a roller coaster or set of stairs rather than a slope or straight line as we all wish it could be. What this metaphor refers to is a regression or plateaus that occur during a plan to achieve a goal. Many things can get in our way as we attempt to lose 10 lbs. or make strength gains, some of which completely derail your program, such as an injury or surgery, while some are expected but can be avoided like a training plateau. During the summer months, our biggest obstacles are distractions and libations.

There aren’t many things I like better than a cold maragarita on a hot summer day, but when I decide to drink alcohol, I’m putting my training and diet on the back burner, at least for a short period of time. Now that the summer months are over we can easily start making excuses for not working out or following our nutrition plan because, hey it’s Oktoberfest or football Sunday, or the crush, etc. Instead what we should be doing is making new commitments and goals to get back on track, first starting with a plan.

The best thing to do is identify what your fitness and/or health goals are at the moment. From here you make a S.M.A.R.T. Goal and create a timeline of which you would like to achieve said goal. Restarting is always difficult though, so my advice is to find or create a support group to help each other stay on track and motivate one another to do your best.

If you want to run more, join a track club. If you want to lose weight, join a boutique gym. Many gym and training facilities do weight-loss programs in the fall to help prepare for the holiday season and restart their current member who let things go a bit during the summer.

The most important thing to remember when getting back on track is that consistency is key. No matter if your workout is 15 minutes or 50, the important thing is that you are creating a habit. As I always say, it’s easy to workout when you want to, the days you don’t want to are what make the biggest gains. Going from thinking about to doing something every day is the important step every one must make personal progress, so stop reading about how to restart and go for a run!

Diversify your training to maximize results

If you wish to improve range of motion one might think to start doing yoga. If your goal is to increase core strength you might think Pilates, and if you want to improve your strength you might wanna do CrossFit 7 days/week. If your goal is to improve your overall fitness you are doing yourself a disservice by doing the same workouts day in and day out.

The truth is most people should be diversifying their training disciplines on a weekly and/or daily basis. Finding time to squeeze in classes or workouts of multiple training styles will increase your overall fitness while also helping avoid over-usage injuries. Diversification will also help you stay stimulated and goal oriented. You can more easily see where adjustments need to be made to improve muscular balance, both antero-posterior and bilaterally.

Changing out your normal routine is as simple as signing up for a multi-discipline training facility, joining ClassPass, or making it a point to try a new workout style every month.

FREE 28 DAY CHALLENGE! Beginning February 12

28 Day Challenge!

Spring time is just around the corner which means…  summer is coming!

Join Josh and Lisa for an all levels 28 Day Challenge!  

Starting Monday February 12, we will be posting a FREE 20 minute workout every Monday, Wednesday and Friday, and anyone participating that is currently or starts using Isagenix will receive a FREE 28 day macro balanced meal plan that will be tailored to your goals (fat loss/muscle building/etc)!

Workouts will be a combination of high intensity and strength training exercises that will increase your metabolism and fat burning ability, especially when paired with balanced intake of nutrients that fuel your body and keep you feeling great!

Requirements:

1.  Before and after photos (day 1 and day 28)* 

2.  One social media post/week doing an exercise from one of our workouts tagging @glidetrainingco                                                                           

3.  28 days of dedication!

At the end of the challenge, anyone who completes the requirements will be entered in a drawing for a chance to win prizes, including:

Grand Prize (1): 3 1:1 Personal Training Sessions**, Glide Training Co. performance style leggings (or shorts for guys) and tank

Second Prize (1): 2 weeks of unlimited classes and nutritional consult**, Glide Training Co. performance style tank

Third Prize (2): Canister of Isalean protein (flavor of your choice), Glide Training Co. performance style tank

2 participants will be chosen by Josh and Lisa to receive an additional surprise prize, based on results, dedication, and improvement!

Join us in kicking up the intensity, getting fit, and ready for summer!

*no photos will be shared without permission

** may add these on to current package if you are already a member!

Toned in 20! Day 1

Hey guys! So excited for #tonedin20! Check our Facebook page every day for the next 20 days for a workout of the day!  

Post a selfie doing the exercises of the day each day to win a prize at the end! 

Each workout will be a little bit different, but they will all target your arms, abs, butt, and legs to get you bikini (or swim trunk) ready!

TODAY'S WORKOUT: 

10 exercises.....

:45 per exercise/:15 break in between

x2

1. Mountain Climbers!  

Focus on maintaining your tempo throughout the whole :45. Keep your core tight and keep your shoulders square over your hands. 

2. Plank with hip extensions

Focus on maintaining your pelvic tilt- so no sagging in your low back and no arching when you lift your leg!  This exercise is meant to work your booty and your core! 

3. Squats

Focus on keeping your weight on your heels, chest up tall, tight core!

4. Sumo Squats

Wide stance, toes turned out, chest up tall, shoulders back, tight core: working your inner thighs and booty!

5. Reverse sit-ups

Slowly lower yourself back into a reverse sit-up until you feel like you're as far as you can pull yourself back up, keeping your elbows wide! *for more support, have a partner hold your feet!

6. Bicycle Crunches

Keep your elbows wide and chin up so you don't pull on your neck!

7.  Ab Wipers

Maintain your pelvic tilt, slowly lower your legs to either side, pausing in the middle *to increase difficulty, perform with straight legs

8.  Thrusters 

REALLY focus on making sure your back doesn't sag on the jump out, keep your core tight, and shoulders over your hands!

9. Hydrant Kicks

Pelvic tilt, "PEE ON THE HYDRANT", "KICK THE HYDRANT" ;)

10. Glute pulses

Make sure your hands are shoulder width, and focusing on glute contraction NOT using your low back :)

Setting Personal Records on the Reg

During the month of August, Lisa and I have chosen to work on ourselves from the inside out. We started by creating goals then we created a plan to achieve it. Our plan includes a list of potential obstacles and/or challenges we expect to encounter along the way. Then we developed a plan to tackle these issues when they arise. The goals we set follow the traditional S.M.A.R.T. goal format. I am looking to achieve a new P.R. at the Long Beach Half Marathon in October. This goal follows the S.M.A.R.T. format because it is:

Specific

Measureable

Attainable

Realistic

Timely

Martin F. started with a vague goal, we talked and came up with a S.M.A.R.T. goal. Now he is on his second short-term goal and has set a new long-term goal; running the Long Beach Half Marathon. 

S.M.A.R.T. goals have been used for a long time by businesses to help asses employees and to drive productivity. These 5 characteristics of a goal allow us to pass judgment on our ability to achieve the goal whether we do or don't. The S.M.A.R.T. goal must have an empirical value, a number. Your final goal might not be a S.M.A.R.T. goal, it might be vague in nature. One of the most common goals I hear as a trainer is "to lose weight." Another one is to be stronger or more fit. These are great goals, but the problem is that they aren't measurable nor specific. These goals need a number value, like losing 20 pounds, running a sub-6:00 mile, or dead lifting 300 lbs. Only then can we make a proper goal achievement plan.

  When I have a client who wants to lose 40+ pounds, I will break their goal into more compact short-term goals, like losing 15 pounds

Goals shouldn't be overly ambitious or lengthy, otherwise they can lead to failure or can be unrewarding because they take too long to achieve. When I have a client who wants to lose 40+ pounds, I will break their goal into more compact short-term goals, like losing 15 pounds. These are more manageable because they have less obstacles, simply due to the shorter amount of time it will take to achieve said goal. Also, short-term goals allow us to create evaluations that will help designing our goal-achievement plans or making adjustments.

Ken has been one of my most dedicated clients ever. While his goal might be quite zealous, Ken always sets an achievement plan, stays focused day by day, and always achieves.          

                   @Glide_tc 

My last tip about goal-attaining is to stay focused and persistent. All achievements, especially in fitness and in health, take time and effort. Don't expect that because you make all these changes to your lifestyle that you will change immediately. Specifically, the physical changes take time to become visible. That is because the psychological change must be made first. Once you have a made up your mind on a goal you want to achieve, make a goal-achievement plan, assess the plan, then execute the plan.