Trainer Tuesday with Nick Dudzinski

“Making Time”

I know a lot of people who say the biggest barrier to leading a healthy lifestyle is lack of time.  However, I always tell these same people that they need to make exercise and nutrition a priority in their lives.  I know the world can be a busy place when you work full time, have a family to take care of, are a full time student, or any of the many other distractions that occupy people’s time.  The good news?  It can be done!  Try to take a look at your upcoming week on a Sunday.  Figure out which days are overloaded in terms of work and family responsibilities.  Once you’ve done this, you can schedule your workouts in advance and when you do, treat them like EVERY other appointment and hold yourself accountable. 

Even if every day of the week is overloaded, you can still get a workout in.  Many people think in order to get a good workout, you have to be in the gym for an hour and a half.  THIS IS FALSE!! Studies have shown that you get the most out of your body in the first 30 minutes of exercise.  There are even programs specifically made to be finished in 30 minutes for those who are “too busy.”  Think of it like this:  If you run on the treadmill for 30 minutes, sure your heart rate will go up and you’ll start sweating, panting, the whole nine.  However, doing even 60 seconds of burpees can raise your heart rate through the roof and utilize your full body to do so.  There are always things that you can do to “up the ante” to ensure an intense workout even for a short period of time, and if you don’t know what they are, ASK!  Ask a friend, a trainer, a health journal, or even just that guy or girl at the gym who is panting harder than everyone else.  Also, when you’re sitting at your desk for twelve hours a day, get up every hour or so and do some pushups, walk a few laps around the office, take the stairs; just get yourself moving.  All of these tips can help us in the fitness industry erase “I don’t have time” from the book of excuses.

“Snacking”

This next one is for all my chips and candy bar lovers out there.  I get asked all the time why people struggle to lose weight even though their meals have been healthier.  My follow-up is always to inquire about what they snack on throughout the day.  You can eat the healthiest meals in the world for breakfast, lunch and dinner, but if you are having chips, candy, and soda as snacks, that weight is going to be more stubborn.  If you are craving a candy bar, go with a sports nutrition bar instead.  The difference? Sports bars are a bit more balanced with additional protein and less fat.  They also usually have more vitamins and minerals as well so make sure to check those nutrition labels.  Also, try snacking on “real foods” such as:

Veggies                                                                                                Low/Non-fat yogurt with berries

Whole grain crackers with hummus 

Cottage cheese

Dried fruit and nuts                                                      

Apple slices with natural nut butter

Another key element is the ability to listen to your body.  The human body is, as we all know, an intelligent, organic machine and it knows what it is lacking.  For example, if you are craving a juicy cheeseburger, chances are you are lacking protein.  Try having a protein shake or some lean meat such as chicken or turkey to satisfy that hunger.  Maybe your mouth is watering for a slice of cake or some ice cream.  This usually means that your body is lacking fat.  Eat some raw almonds, avocado slices or a couple tablespoons of peanut butter.  This healthy fat is a fantastic alternative to those unhealthy options.  It might not be as fun as wolfing down a double cheeseburger and fries, but your body and metabolism will thank you for it later.  Even gas stations these days carry fruit cups, veggies, and other healthy options; take a look around next time you’re in there perusing the candy isle.  So please, people, cut the junk.  Go through your cupboards at home and remember: if you have to ask yourself if something is considered junk food, it probably is.

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Want to join Anytime Fitness or meet with a trainer such as Nick?  Call us at (515) 965-4246.