Every trainer has at least one – that tip, that motivational saying, that great piece of advice that they share with their clients to push them to new heights, to make them the fittest they can be. With some of the best trainers in the world in the Barry’s family, we decided to reach out to our own for their pro-tips. Here is part 2 of our 2-part series.
Don’t be #basic be complex! Switch up your workout, constantly change your music & plan a trip getaway that requires your body to be beautiful. Then watch the transformation!
Do legs 2-3 times a week! Being the largest muscle group it will speed up your metabolism & transform your “pancake booty” into an AZZ!
Everyone wants to lose that winter weight or that few extra pounds. People, what we do in the night shows up in the light! So, put your wine glasses away for 4 nights consistently, the same four nights do not eat carbs for dinner, no rice, potatoes or bread. So protein and veggies. Then put yourself to bed and get at least 6.5 to 8 hours sleep. If you crave sweets, have a granny smith apple! Last but not least you need four strong quality sweat filled workouts plus a low key fifth one be it a hike or a three minute jog outside or a bike ride or spinning class. Try it, IT WORKS I call it my 4EVER LIVE IT (not diet, diets, DIE).
Water! Water! Water!! Sometimes when you feel like you’re hungry or incredibly fatigued and tired, it’s just your body telling you that you’re dehydrated! Water can do wonders for your mental awareness, physical strength and even make your skin clear and refreshed!
CONSISTENCY – I believe people set themselves back constantly when they yo-yo with their workout routine. Getting into something consistent and something you enjoy can last a lifetime and without even realizing it your body overtime will surely transform!
If you want to look lean then you have to eat clean. Also IF YOU DONT SQUAT YOU AINT SQUAT!
Squeeze the juice from half a lemon (or a whole lemon if you’re over 150 pounds) into a cup of water. Lemon is a great source of vitamin C. Make sure the water is room temperature, because cold water can shock your system and prevent all of the many health benefits from starting to work. The citrus fruit has the potential to clear up anything from your skin to a nasty cold. Some of the many benefits include: Hydration (the obvious one), freshens your skin (vitamin C assists in the production of collagen, so having more in your diet can prevent wrinkles from forming), helps with aches and pains (lemon water can help reduce uric acid in our joints, which is one of the main causes of inflammation, especially as related to arthritis) and cleanses the liver (gives the liver that little extra boost it may or may not need.
Your mind will quit before your body will. Push yourself! You can always do more than you think you can.
Ketil Ola Skjelvan
My mantra: A little bit more – always. And keep it simple.
Be very satisfied with every step you do, because every step counts. Every step is more than nothing, you just have to go and make the step. Do just a little more every time. Run your intervals a little bit faster and a little bit longer. Be a little more active during your breaks. Use a little bit heavier weights. Take just a few more repetitions.
If you don´t conquer your comfort zone and do a little change all the time, your body will get used to what it does and the transformation will stop. Therefore, always just a little bit faster, a little bit stronger, a little bit more. Because it matters.
You can be whatever you want, but ask yourself 2 questions: 1) are you prepared to work hard to get there? and 2) is it going to be worth it? If the answer is yes on both, don´t hesitate, just go, just do it.
To not dare is to already have lost.
Consistency not intensity.
Think of seven personal dietary struggles and give them up once/week to challenge yourself and eat clean. Here’s an example of my “30-days to summer plan”:
Mondays – no processed food
Tuesdays – no nuts
Wednesdays – no simple sugars
Thursdays – no fake sugar
“Fish Fridays” – eat fish
Saturdays – no alcohol
“Stretch Sundays” – no refined grains + stretch
Foam Roll Every Day for 5-minutes
I’m committing to a minimum of 5 minutes of foam rolling every day. It’s important to roll out your muscles with a foam roller to prevent injury to keep you doing the activities you love. Foam rolling is a self-myofascial release (SMR) technique that is used to relax the muscles and improve soft tissue extensibility.
Add Strength Training to Your Workout
It’s a common fear for women that lifting weights will get you “bulked” up. However, it can actually help burn MORE calories than cardio workouts alone because of the affect called “EPOC” – Excess Post Oxygen Consumption. Due to an increased rate in oxygen consumption during your strength training workout, your body continues to burn calories post-workout for hours.
Make Your Next Date a Workout
Planning a walk for coffee is so much healthier (and usually fun) than going out for the usual date-night drink. Not only are you not drinking “empty calories” but you’re burning calories while motivating someone else to feel good. At the least, you might get a new workout buddy.
Eat your vegetables! Try to eat at least 2 1/2 cups of leafy, green vegetables per day. They are full of vitamins, minerals and fiber which helps when losing weight and feeling full. Also be careful with some juice cleanses. A lot of these bottled “healthy” juices contain a ton of sugar.
Tommy Luke Stracke
Break up the cardio part of your workout into three different rounds. Not only will this get your body warmed up and prevent injury but it will also do something very desirable for most people – BURN FAT! Getting your body in a fat burning mode right out of the gate during your 60min workout is so important. After your first round of cardio your heart rate will drop a little bit during your subsequent resistance round, but get ready because it will be going back up again as you finish and head to your next cardio round.
I always use the analogy of a car on a freeway or a car driving around the city streets. When do you burn the most gas? It’s the stop and go, especially in San Francisco up those hills. Challenge yourself by implementing my interval system and watch your body change shape.
Do what you love and working out will never be a chore. There are countless workouts out there, so just saying “I don’t like going to the gym” doesn’t cut it anymore. Find something you love to do, commit to it, and get results! Boom.
Since you’re hitting the treadmill for at least half of your workout at Barry’s, it is extremely important to make sure you are stretching your legs. Take some time at the end of your day to do some toe touches (sitting or standing). If you are especially inflexible like me, utilize a band or towel to wrap around your foot and slowly pull yourself, chest upright, towards your toes. It may not seem like much, but over time you will notice increases in flexibility and muscle recovery time.
Believe you can, and you will.
If you are worried about changing your diet, start by cutting your carbs out at night. Give yourself a goal each week. No carbs after 7pm. Then go back an hour each week.