Summer is around the corner and now more than ever people are more aware of their bodies. I like to call it “get right” season because everyone is trying to get it right and tight.
This means many goals are being set for flat tummies, rock hard abs, tight booties, chiseled arms and that magazine body that we all would love to have. As much as I love people setting goals toward improved fitness levels and a sexier body, it’s important to value out the success of your program in ways outside of physique.
The body is unpredictable and even when you do everything right, sometimes the body doesn’t respond how you want it to. So it’s important to recognize the successes that you are achieving outside of physical achievements that will keep you feeling engaged and motivated throughout your fitness journey.
While the rest of the fitness world is going to flood you with magazine articles and YouTube videos on how be the hottest girl or gurl at the beach, I’m going to challenge you to look a little deeper and teach you how to turn your summer goals into lifestyle intangible goals. Today let’s tap into my top four intangible results that you get from dedicating yourself to getting fitter and healthier.
Confidence is my number one most important reason to start and stay in a workout program. I’m talking real confidence that is built by repeatedly trying new things and accomplishing things that you aren’t sure you can achieve. Like lifting that weight that is heavier than you’re used to lifting, completing that extra mile on your run or going into that inversion in yoga class when upside down is not your forte. It’s better to build confidence by overcoming plateaus you didn’t think you could than focusing on physique results alone.
Stepping outside your comfort zone
In the gym, as in real life, the comfort zone is the place where no growth happens. If you do the same workout at the same weight in the same order of course, your progress will halt. This rule also applies true for your personal and emotional growth. It’s always a great moment when I see clients start to embrace trying new things in the gym and I see it start to bleed into their personal lives. As you are progressing through your workout, reflect on how you have changed emotionally to be more comfortable with the uncomfortable. The ability to adapt outside of what we are used to helps us to cope with stressors better.
How much can you take? Can you push through? Each day that you enter your workout is a day that you build up a little more resilience. Exercise thrives on the idea that you will put a little more load on your body than you did before and that the body will in turn respond making you stronger. The part we often ignore is the fact that we also are building up our mental strength each time we commit to getting to our workout, every time we say yes to something we normally would say no too, and each time our body says quit but we find strength to push through anyway. This resilience is what makes us live our best lives in and out of the gym so remember to reflect on how you have achieved the power of resilience as you have progressed.
Staying consistent is key to success in so many aspects of life but it’s paramount to seeing results within your exercise program. Over my years of training the biggest difference between those who reach their goals and those who don’t has to be one that some stay consistent over time and the others don’t. I’ve also learned that learning to be consistent is a skill that is built in by constantly having systems in place to help keep you accountable. It’s always great when I have clients over years who I remember would never do any workouts outside of our sessions who now enjoy working out on their own. They have built up the skill set to get their workouts in without guidance and this can be a skill of discipline that moves throughout all parts of their life. Discipline starts in the gym and moves everywhere.
Entering dedicated exercise routine can be the catalyst to improving your confidence, stepping out of your comfort zone, building resilience and learning consistency. Of course, the physical benefits to exercise are always fun to see, but remember those achievements may only surface depending on many factors. To stay engaged, look at the gamut of improvements that you get by being part of a consistent program.
NEW YEAR NEW YOU 2020: Local VIDA master trainer on trends, tips and technology at the gym
Get good technique down first; you can always add weight later
Jesse Johnson makes his living working as a master trainer at VIDA Fitness (U Street location) but he agreed to share some of his tips and advice with us for free.
The U Street location is one of five of the gay-owned chain’s D.C. locations. A sixth is slated to open this spring in Ballston (Arlington, Va.). Johnson is 33, gay and left a career in corporate staffing to join the VIDA team in 2011. He averages between 50-60 clients in mostly 30-minute sessions per week. Find out more at vidafitness.com. Free introductory classes are available this month. The offerings are listed at vidafitness.com/uniqueclasses.
Johnson’s comments have been slightly edited for length.
WASHINGTON BLADE: How much does the coaching you give your clients vary from year to year as new studies and findings are made available? And how do you know if something is just another fitness fad vs. something we should really heed?
JESSE JOHNSON: There are always going to be fitness trends, that’s a given. However before we alter what we tell our clients, we look to peer-reviewed literature. One or two studies doesn’t give much evidence — that’s not enough proof. We definitely pay attention to what is trending and we try to stay as current as possible, but we don’t incorporate it until it’s been through a more rigorous review process.
BLADE: What trends have you seen of late?
JOHNSON: In the collective big picture, there’s been a big uptick in group training. The term that’s thrown around is fitness cocktails where somebody may do a couple classes back to back, some cardio, maybe some core body work, different muscle groups — there’s been an uptick in that. And also more of what we call functional training. People want to be pain free and strong. Sure, there’s always the aesthetic benefit of lifting weights, but what people really want is to be functionally strong into their 40s, 50s, 60s and 70s.
BLADE: Anything else?
JOHNSON: I think workouts are becoming more mindful as people use technology — apps and wearable tech to be more aware of what they’re doing. From a metric-tracking standpoint, it’s easy now to tell your heart rate, number of calories burned, number of steps taken in the course of a day with Fitbit, Myzone, the Apple watch, to the apps themselves like the Peloton apps are pretty innovative and help people be more aware of what they’re doing, how frequently. There’s more mindfulness in working out. Also people see going to the gym as more of a club or social space among millennials and Gen Z. They work out with friends, it’s seen as more social, not punishment after a weekend of drinking.
BLADE: How much does the industry really change? For instance, would you say there’s anything significantly different you’re telling your clients today vs. what you might have said when you started at VIDA nine years ago?
JOHNSON: Well, knowledge has increased dramatically and a lot of it is due to the fact that this industry didn’t even exist 40-50 years ago. People didn’t have the same needs then they do now. But a lot of the basic fundamentals are the same — keep moving, stay active, eat purposeful and do things you enjoy doing. If you enjoy doing it, it’s easier to make it a habit. I’d say we take more the sniper approach today vs. the machine gun approach. We target more instead of just spraying a bunch of bullets hoping something hits.
BLADE: So often with nutrition it seems you’ll hear one thing, then five years later the exact opposite is what experts are saying: don’t eat eggs, no eggs are good. Stuff like that. Does fitness advice change that drastically as well?
JOHNSON: Not as much. A lot of it has to do with whether people are already moving or not. We don’t take them right out of the gate to a high level of intensity. We let them work up to it. But no, I can’t think of any particular exercise we were advising a few years ago we’re saying, “No, don’t do that one anymore” or anything like that.
BLADE: What do you do if you see people working out on their own using improper technique? Can you really hurt yourself with bad form, like lifting with your back and that kind of thing?
JOHNSON: Well we try to be as polite as possible. We’ll only approach someone if we thinkg they’re about to injure themselves. But knock on wood, I haven’t seen very many injuries at VIDA and I like to credit that to the large staff of personal trainers we have on the floor. There is an inherent risk to working out — you can hurt yourself, but it doesn’t happen very often.
BLADE: Is it better to stay at a weight level at which you can maintain excellent form or push yourself out of your comfort zone with heavier weight even if your form suffers a little?
JOHNSON: Numerous studies have found if you take a lighter weight and do more reps but push yourself to your failure threshold vs. doing fewer reps of a heavier weight to failure, the outcome is the same. And there’s a higher risk of injury with heavier weights. We like to focus on form and technique before we progress, especially if somebody is just joining the gym and they may not know much about resistance training. You can always add weight later.
BLADE: How many of the New Years resolution folks really stick with it? Do you see many of those same faces by March or April?
JOHNSON: Almost all my new clients stay with me for months, sometimes years. However statistically within the industry, the number is very low. The honeymoon period on average is about six weeks and it’s a shame because often you see your best results 12-16 weeks into a program. You’ll see more immediate results sooner but that’s when it starts to get really spectacular.
BLADE: How bad are the wait times for machines at VIDA? Is it pretty crazy at peak time?
JOHNSON: I’m not gonna lie, the gym is very busy and there are peak times. But the U Street location is more residential and we have between 50,000-60,000 square feet of space so there’s not a lot of wait time for many of the machines. And people tend to be pretty aware. They’ll let you work in with them.
BLADE: How gay is it?
JOHNSON: I’d say 50-60 percent of our clientele is gay.
BLADE: Some lesbians and trans folks as well?
JOHNSON: There are lesbians. I don’t personally have any trans clients but we have 30 trainers on staff so there may be some but yeah, it’s mostly gay men. Obviously everybody is welcome.
BLADE: Has that ebbed or flowed much over your years there?
JOHNSON: No, D.C. is a pretty good city to be a gay person in. I haven’t seen any major change.
Why a personalized diet can help you achieve better results
One size fits all is not the best approach when it comes to eating and fitness
From custom-designed sneakers to tailor-made sunglasses, the trend of personalization is going head to toe, and for good reason, making its way to the world of weight loss and wellness.
Specifically, researchers have been studying two converging topics in recent years. One is the importance of body type in determining the combination of fats, carbohydrates and protein that will provide the best results for a given individual. The other is the variability of results associated with a single diet — the idea that if two people start the same diet at the same time, their results could be drastically different.
On top of that, consumer research shows that people overwhelmingly prefer personalized experiences. Sixty percent of consumers agree that personalization is essential to weight loss and overall wellness.
Here’s what to know about why personalized diets are becoming so popular and how to find the right diet for you:
The importance of body type
The places your body stores excess fat may be the single greatest predictor of health outcomes. This is the concept behind Nutrisystem’s assessment of the four most common body types: “Apple,” “Pear,” “Hourglass” and “Rectangle.”
“We’re going a bit old school here, because these categories have stood the test of time for a reason. They provide crucial information on how you respond to food intake and can help you to adjust what you eat based on your goals,” says Courtney McCormick, corporate dietitian at Nutrisystem.
Body type can also influence how macronutrients like fat, protein and carbs are processed. To fulfill your individual needs, first determine your body type, food preferences and goals, then look for a weight loss plan that takes these important factors into consideration, such as Nutrisystem.
One size does not fit all
The DIETFITS study, a large, randomized research study comparing low-fat versus low-carb dietary patterns found no difference in weight loss between them. But drilling down into the data, one can see great variability. Some dieters gained weight while others lost a lot. But it’s not always about weight outcomes, as recent research has shown that factors such as body shape may play a bigger role in the determinants of health risks than body weight alone.
For instance, a woman who is apple-shaped tends to carry her extra weight in the mid-section. She would see best results on a lower-glycemic nutrition plan that is lower in refined carbs and higher in healthy fats and protein.
“Research shows that one size does not fit all when it comes to weight loss and disease prevention,” McCormick says. “That’s why we’ve created a unique, personalized approach that’s easy to follow and designed to help participants lose weight and get healthy.”
For more insights on how to personalize your diet and maximize results, visit leaf.nutrisystem.com.
While it’s no secret that achieving one’s weight loss goals is challenging, personalizing your plan can help make things easier, ultimately providing you a greater chance of success.
Al Roker blasts Jillian Michaels for criticizing Keto diet
The fitness trainer says the ‘personal attacks’ were ‘bizarre’
Jillian Michaels revealed she “hates” the increasingly popular Keto diet but “Today” show weatherman Al Roker slammed the fitness trainer for dissing the high-fat, low-carb diet.
Speaking with Prevention, Michaels says she doesn’t like the diet because “There’s no calorie restriction;” “You may miss out on important nutrients;” and “It could shave years off your life.”
In response, Roker, who is a fan of the diet, called out Michaels for her aggressive reputation as a fitness trainer on “The Biggest Loser” on Twitter.
“So @JillianMichaels says #Keto is a bad idea. This from a woman who promoted on camera bullying , deprivation, manipulation and more weekly in the name of weight loss. Now those sound like bad ideas,” Roker tweeted.
Roker further defended the Keto diet, which he says he has been on since Sept. 1, on “The Today Show.”
“My point is, what works for you, works for you,” Roker explains. “There’s science on both sides that says it’s not a great idea and science that says it is a good idea.”
Michaels responded by posting a video on Twitter saying she didn’t appreciate Roker’s “personal attacks”
“It’s bizarre, it’s unnecessary, it’s beneath both of us,” Michaels said. “Read my book, ‘The 6 Keys.’ I’ve extensively researched everything in that, and nutrition is about way more than weight loss.”
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