FREE SHIPPING WITH SELECT ORDERS

Special Guest Columnist- Melanie Berry

๐˜›๐˜ฐ๐˜ฅ๐˜ข๐˜บ ๐˜โ€™๐˜ฎ ๐˜ฆ๐˜น๐˜ค๐˜ช๐˜ต๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข ๐˜ท๐˜ฆ๐˜ณ๐˜บ ๐˜ด๐˜ฑ๐˜ฆ๐˜ค๐˜ช๐˜ข๐˜ญ ๐˜จ๐˜ถ๐˜ฆ๐˜ด๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ง๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ฅ, ๐˜”๐˜ฆ๐˜ญ๐˜ข๐˜ฏ๐˜ช๐˜ฆ ๐˜‰๐˜ฆ๐˜ณ๐˜ณ๐˜บ, ๐˜ธ๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฑ๐˜ฐ๐˜ด๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ฉ๐˜ฆ๐˜ณ ๐˜ฑ๐˜ข๐˜ต๐˜ฉ ๐˜ต๐˜ฐ ๐˜ฑ๐˜ฉ๐˜บ๐˜ด๐˜ช๐˜ค๐˜ข๐˜ญ ๐˜ง๐˜ช๐˜ต๐˜ฏ๐˜ฆ๐˜ด๐˜ด. ๐˜โ€™๐˜ท๐˜ฆ ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ๐˜ฏ ๐˜”๐˜ฆ๐˜ญ๐˜ข๐˜ฏ๐˜ช๐˜ฆ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ 35 ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด. ๐˜ˆ ๐˜ง๐˜ฆ๐˜ธ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ด ๐˜ข๐˜จ๐˜ฐ, ๐˜ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ฆ๐˜ฅ ๐˜ข ๐˜ฑ๐˜ฐ๐˜ด๐˜ต ๐˜ฉ๐˜ช๐˜จ๐˜ฉ๐˜ญ๐˜ช๐˜จ๐˜ฉ๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜”๐˜ฆ๐˜ญ๐˜ข๐˜ฏ๐˜ช๐˜ฆโ€™๐˜ด ๐˜ฐ๐˜ถ๐˜ต๐˜ด๐˜ต๐˜ข๐˜ฏ๐˜ฅ๐˜ช๐˜ฏ๐˜จ ๐˜ด๐˜ฉ๐˜ฐ๐˜ธ๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜•๐˜—๐˜Š ๐˜”๐˜ข๐˜ด๐˜ต๐˜ฆ๐˜ณ๐˜ด ๐˜Š๐˜ฐ๐˜ฎ๐˜ฑ๐˜ฆ๐˜ต๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ (๐˜‰๐˜ช๐˜ฌ๐˜ช๐˜ฏ๐˜ช ๐˜‹๐˜ช๐˜ท๐˜ช๐˜ด๐˜ช๐˜ฐ๐˜ฏ), ๐˜ง๐˜ช๐˜ฏ๐˜ช๐˜ด๐˜ฉ๐˜ช๐˜ฏ๐˜จ 2๐˜ฏ๐˜ฅ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜–๐˜ท๐˜ฆ๐˜ณ 50 ๐˜Š๐˜ญ๐˜ข๐˜ด๐˜ด ๐˜Š ๐˜จ๐˜ณ๐˜ฐ๐˜ถ๐˜ฑ.

๐˜ˆ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ด๐˜ฆ๐˜ฆ ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ฉ๐˜ฆ๐˜ณ ๐˜ฑ๐˜ฉ๐˜ฐ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ๐˜ญ๐˜ฐ๐˜ธ, ๐˜”๐˜ฆ๐˜ญ๐˜ข๐˜ฏ๐˜ช๐˜ฆ ๐˜ฉ๐˜ข๐˜ด ๐˜ฑ๐˜ถ๐˜ต ๐˜ข ๐˜ต๐˜ฐ๐˜ฏ ๐˜ฐ๐˜ง ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ง๐˜ง๐˜ฐ๐˜ณ๐˜ต ๐˜ช๐˜ฏ๐˜ต๐˜ฐ ๐˜ข๐˜ค๐˜ฉ๐˜ช๐˜ฆ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ฉ๐˜ฆ๐˜ณ ๐˜ฑ๐˜ฉ๐˜บ๐˜ด๐˜ช๐˜ฒ๐˜ถ๐˜ฆ ๐˜ต๐˜ฉ๐˜ณ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฑ๐˜ฆ๐˜ณ ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜น๐˜ฆ๐˜ณ๐˜ค๐˜ช๐˜ด๐˜ฆ.

๐˜ ๐˜ฉ๐˜ฐ๐˜ฑ๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ณ ๐˜ด๐˜ต๐˜ฐ๐˜ณ๐˜บ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ท๐˜ช๐˜ฅ๐˜ฆ๐˜ด ๐˜ฎ๐˜ฐ๐˜ต๐˜ช๐˜ท๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฐ๐˜ง ๐˜ฑ๐˜ฐ๐˜ด๐˜ช๐˜ต๐˜ช๐˜ท๐˜ฆ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ๐˜บ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜ฏ ๐˜ฐ๐˜ถ๐˜ต๐˜ด๐˜ต๐˜ข๐˜ฏ๐˜ฅ๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ฉ๐˜บ๐˜ด๐˜ช๐˜ฒ๐˜ถ๐˜ฆ ๐˜ค๐˜ข๐˜ฏ ๐˜ฃ๐˜ฆ ๐˜ข๐˜ค๐˜ฉ๐˜ช๐˜ฆ๐˜ท๐˜ฆ๐˜ฅ ๐˜ข๐˜ต ๐˜ข๐˜ฏ๐˜บ ๐˜ข๐˜จ๐˜ฆ.

๐˜๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜”๐˜ฆ๐˜ญ๐˜ข๐˜ฏ๐˜ช๐˜ฆโ€™๐˜ด ๐˜ด๐˜ต๐˜ฐ๐˜ณ๐˜บ-

๐—•๐˜† ๐— ๐—ฒ๐—น๐—ฎ๐—ป๐—ถ๐—ฒ ๐—•๐—ฒ๐—ฟ๐—ฟ๐˜†~

Whatโ€™s happening here? The Center for Disease Control (CDC) says nearly 72% of Americans are either overweight or obese. Well, Iโ€™m sure we could spend some time on food chain conspiracy theories, but for now, letโ€™s talk about working out.

๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜ ๐—ฟ๐—ผ๐˜‚๐˜๐—ถ๐—ป๐—ฒ-

Iโ€™ve always been pretty active, but itโ€™s true you will not make any gains if you always do the same workout. Which I did for years!

Are you a big lover of cardio? Lots of women are, I think because it comes easier for us. The old saying if you do something for two weeks straight it becomes a habit is certainly true. And Nike had something when they said, โ€œJust do it.โ€

One of the things I like about my trainer is the speed. We do a 30 minute session, supersets, where we move quickly through back-to-back sets. No sitting on the bench for five minutes in between.

The goal is to work out all the body parts each week. Since I compete, my focus is on glutes, hamstrings & shoulders. I would do more, but your body does need rest & recovery. That, and older body parts need time off (yep, knees arenโ€™t quite what they used to be).

๐—ง๐—ต๐—ผ๐˜‚๐—ด๐—ต๐˜๐˜€ ๐—ข๐—ป ๐—š๐—ฒ๐˜๐˜๐—ถ๐—ป๐—ด ๐—™๐—ถ๐˜-

โƒ Have fun!

Think of this as YOUR play time. Sure, it might help your physical health, but bringing an attitude of fun will help you immensely. Going to our gym is fun. People are friendly, will talk to you, and donโ€™t tend to get in the middle of your workout with lots of (well intentioned) advice unless asked.

โƒ Prepare yourself!

Prepare to sweat. It will happen. Prepare to be uncomfortable as you work your muscles. Prepare to both push yourself as hard as you can, and listen to your body best as you can.

โƒ Have a goal, big or small

Find a goal that you can hold yourself accountable to. It does not have to be big, but give it careful thought and make it right.

My initial goal was to tone up. Like so many woman nearing (or at) middle age, things seemed to be bigger and saggier than I was comfortable with. After a few sessions, my trainer suggested a transformation challenge. I halfheartedly agreed. After a few more sessions, she suggested a body building competition. Nothing could be more horrifying than getting on stage in an extremely tiny bikini & judged on your fitness. Now THATโ€™S a challenge. Nowhere to hide, you will be accountable to meet your goal. Done.

Hire the RIGHT trainer. This is an investment, but worth it. They can provide workouts to address your goals, teach you proper form and technique, and push you to meet or exceed your goals.

โƒ Invest carefully in your physical health.

You deserve an attentive trainer, one you feel confident is there to both push you, and protect you. Look carefully at their certifications, customer referrals, customer success stories, new and old.

The thing about my trainer that amazes us is that she is all in. She is engaged in the entire workout, and yes, she might just be counting out your 10 reps, but sheโ€™s on it to watch your form, face, and your grunts to make sure youโ€™re feeling the exercise correctly. Ok, she does suck at counting because it always seems to be much, much lower than your number, but everyone has a thing.

As a seasoned competitive bodybuilder, she has helped immensely in preparing for competitions. Not everyone needs this type of trainer, but look for certifications and demonstrated results with their customers.

โƒ Donโ€™t forget your doctor

Find the right doctor and get a full checkup and blood panel. It makes perfect sense to make sure you are aware of any underlying issues to address before you workout, communicate to your trainer, and plan how you will account for it in your new regimen.

Iโ€™m now the old person taking a heap load of supplements. At least I can point to a report that shows the science of why.

โƒ Diet is key!

Prepare to be educated about food, and be open to changing your entire diet. Ask your trainer what they can offer in terms of a meal plan. Look for examples of other customers who have made substantial losses (or gains!) aided by a specific meal plan.

I am incredibly thankful for discovering a โ€œcleanโ€ diet. After years of countless diagnoses, and remedies that made no difference, following a complete meal plan changed everything.

โƒBE REALISTIC about the speed of change

Challenge yourself, but also give yourself a break. Dramatic weight loss is not healthy or sustainable. Do it the right way for you. Lifting heavy weight is a good goal, but must be steadily attained to avoid injury. Body transformation will take time, but you need to honor your genetics. Not everyone has the genetic makeup to achieve certain results, and thatโ€™s ok. Social media and the speed of communication today makes it very difficult to be patient. Appreciate your own accomplishments, not an unattainable ideal. Be excited for the short term AND long term goals you have yet to achieve!

โƒ Focus!

Go to your trainer & follow what they say. Thatโ€™s what you pay them for. Found a boatload of real interesting stuff on the internet? Great, engage your trainer in conversation about it.

Want to take every class offered? They sure can be fun. Ask your trainer if the class will have any value for you โ€“ will it further your goal(s)?

I enjoy a variety of classes, but have come to learn that Iโ€™ll need extra attention with form, and can be slow to figure out new things. Not a big deal, but be wary if you need help in a big class that may or may not have a teacher who can actually provide guidance- you could end up hurt.

If you havenโ€™t yet started work on your fitness goals, might as well start now. Who knows what you can do?

Leave a comment

Please note, comments must be approved before they are published