Make each workout count

Yesterday you decided that today you were going to commit yourself to a new workout program. Whether you are novice or advanced, you have finally decided that you want something different out of your body. Now the question is how do you get there? There are many variables that contribute to a well-rounded fitness program: your nutrition, your frequency, your duration, the intensity level and last but not least your recovery time.  You have decided to meet with our dietitian to get your caloric intake to be able to work out 5 days a week for an hour each time. It seems as though each workout you push yourself but have not seen the results. What could be the reason?

I meet with many members from novice to advanced athletes with this same concern. Usually when I sit down with them, they either aren’t eating adequately to support their activity level or they aren’t working out in the appropriate heart rate zones to see the results they are looking for.  In order to be a healthy and fit individual, ACSM guidelines are to complete at least two full body strength training workouts per week and either 75 minutes of vigorous (80-99%) cardiovascular activity or 150 minutes at a moderate(70-79%) intensity level.  We have Ashley, our dietitian, to help with the nutrition part, but how do you make sure you are putting forth the effort needed to get what you want out of your workouts? A great measuring tool that I use personally as well as encourage my clients to use is a heart rate monitoring system.

The #1 fitness trend, according to the ACSM report is wearable technology. This includes wrist watches or chest straps and is the best tool in helping you make sure that you are working out at the appropriate intensity level to see the results you want. This is measured based on your age predicted heartrate max so that your heartrate zones are calculated to be in a safe range for those that are healthy but is also safe to use for those that may have a heart condition. What I really like about using our MYZONE system is that it helps me to push myself to the next level. There are times when I think that I am pushing myself only to look at my intensity level to be at 70% which is only at a moderate level. I love the accountability along with the daily report that I receive after a workout to make sure that I am within the guidelines of achieving my goals. Is one better than the other? Yes, wearing a chest strap allows you to track all types of exercise and is 99% accurate where as a wrist watch is only 85% accurate and will only track exercises that move your wrist.  Many of you enjoy our Team Training classes or are one of our personal training clients, don’t you want those burpees to count

Our goal as coaches is to make sure that you are pushing yourself at a safe level. We don’t want you to go too hard too fast because that would increase chances of injury or you might never come back. On the flipside, we want you to achieve your goals and the best way for us to monitor your progress is to make sure that you are working out at the right intensity. Starting in July, our coaches will be incorporating heart rate training in our Team Training programs to make sure that you are working out at the right intensity. Don’t be surprised if they tell you to either take it easy or pick up the speed!

If you have any questions about heart rate training or would like more information on the MYZONE system please contact me.

 

 

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for five years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for five years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for five years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for five years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for five years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for five years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Lynde Weatherford, Director of Training Services

Lynde Weatherford, Director of Training ServicesLynde has been a personal trainer for five years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

*Results may vary