Category: Motivation

You’ve been working hard on your fitness game and it paid off. The pounds started to drop! And then one day your results stopped. You keep putting in the same effort without any sign of improvement.

You’ve hit a frustrating weight plateau.

Or have you? Before you blame a fitness plateau for your lack of results let’s critically consider the following:

1. Your Diet: It’s human nature to begin to slip on your nutrition after a few weeks of stringent diligence. A small treat here, and a bite of something there, and before you know it you’ve fallen back into old eating habits. If your results have stopped then take the next few weeks to track your nutrition and hold yourself accountable for every bite.

2. Your Workouts: If your nutrition has truly stayed on point then your workouts could be the problem. Are you slacking on the final few reps? Have you reduced your overall intensity in the gym? Did you skip a few sessions last week? Before you blame a plateau for your reduced results take a really hard look at your effort in the gym. Rededicate yourself to pushing as hard as you can.

3. Your Sleep: This is a tough one for so many people, but you simply must be getting adequate sleep in order to lose fat and develop muscle. Your body needs close to eight hours of sleep each night in order to recover from your workouts and to maintain balanced hormone levels. Getting to bed on time is vitally important to your fitness results.

If you have tackled the three steps above and still don’t see the number on your scale moving in the right direction, then move on to these next plateau-busting steps…

4. Track Your Efforts: It’s time to get meticulous with tracking your fitness efforts, from exactly what your workouts consist of, to exactly what and when you eat in order to constantly improve. Make it your goal to outdo yourself every day. If you’re constantly performing better today than you were yesterday, then your plateau will quickly become a distant memory.

5. Track Your Results: Simply checking your weight on the scale is not a thorough enough measurement for your progress. Start tracking additional metrics for change. Take your measurements. Have your bodyfat tested. Take pictures of yourself weekly. It’s important to be fully aware of how your body is changing as a whole unit, not just the number on the scale. You may be surprised to find that your body fat has been dropping while your weight has stayed the same.

See me for additional strategies on breaking through your fitness plateau. Together we will get you on a program that will melt fat and expose shape and definition.

Call or email me today to get started. Let’s do this!

The Bad Week

Once in a while you are going to have a bad week. Your nutrition will be off, your workouts will be weak, and your head will not be in the game.

That’s OK.

Remember that you are human, and that sometimes your body needs a little break. The key is to take care of yourself in that moment, to not let yourself stray too far off your fitness plan during the time of rest, and to then get yourself back on track next week.

Many people allow a bad week to spiral into a bad month, or even a bad year. My hope for you is that you’re able to give yourself time to rest and then quickly get back to your program in full force, rested and ready to get at it!

Easy Beef Brisket

It’s important to enjoy whole food protein sources like this Easy Beef Brisket in your fitness meal plan. In addition to being one of the most delicious dishes you’ll ever make, you may be surprised to find it is one of the easiest.

Don’t let the lengthy cook time deter you. It’s as simple as mixing up a marinade, letting it sit overnight, and then popping it in the oven to slow cook for half of the day. Make it on the weekend and enjoy the delightful aroma as it cooks.

Courtesy of RealHealthyRecipes.com

What you need

Serves 12

1 Lemon
5 cloves Garlic
4 cups beef broth
1 cup coconut aminos
1 tablespoon liquid smoke
5 pounds beef brisket


Instructions

1. Combine all of the ingredients, except the brisket, in a bowl. Mix well.

2. Place the brisket in a large roasting pan, fat side up. Cover with the marinade. Cover the roasting pan tightly with foil. Marinate in the fridge for 24–48 hours. Let those juices do their flavorful magic!

3. Roast at 300 ̊F for 4 hours, or 40 minutes per pound. Remove the foil after 4 hours, place under the high broil for a few minutes to lightly char the top. Transfer to a cutting board and slice. Put the slices back in the juices. Serve hot. Enjoy!

Nutrition

One serving equals 310 calories, 9g fat, 321mg sodium, 4g carbohydrate, 0g fiber, and 47g protein

The practice of yoga is great for combatting stress, stretching your body, and building muscle. Yoga is a pretty easy practice that anyone can get into. If you’d like to get started in yoga or just want to learn a few new poses, here are three poses that we recommend for everyone:

1. Pigeon Pose

A great hip opener and back bend, Pigeon Pose is a versatile post. Starting on all fours on the ground, bring your right knee into the center of your hands. Then kick your right foot out by your left wrist. Sink into this stretch while keeping the back leg straight. Sink as low as you can for the stretch. You should feel a stretch in your back and hips. Hold for 30 seconds to a minute in the beginning and hold longer as you master the pose. Then switch sides and repeat.

2. Warrior I Pose

Great for hip flexors, this classic pose is common part of any vinyasa set. Warrior I Pose is basically a high lunge. Start by stepping forward with your right foot. Then you can either stay on your toes in a high lunge or you can bring you back heel down to a 45° angle to stretch the calves and for more stability. Next reach your arms up straight above your head. If you want more of a balance challenge, bring your hands together and release your index fingers. Then look up at your hands. Hold this pose for 30 seconds to a minute. Then step back bringing your feet together and do the left side.

3. Basic Forward Fold

The Basic Forward Fold is good for releasing tension in the head and neck and stretching the spine. Start by standing straight with your feet hip distance apart. Then inhale while you stretch your arms up and out, looking up. Then gently forward fold with a soft bend in the knees, winging out your arms. Do not place your arms forward as it can put tension on your lower back. Keep your back straight until you get about halfway down. Then start to round your arms bringing your hands to the floor. Your head and neck will release. Try to keep your legs as straight as Our personal trainers in Ballantyne, NC recommend three yoga poses you should know. Whether possible. Hold for 1-2 minutes. Then repeat 3-5 times until all the tension is released.

These yoga poses are a great place to start. To learn more about yoga, our Everlasting Changes personal trainers can help. We offer a variety of fitness options including yoga to get you in great shape. Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

You probably know that crunches and sit-ups alone won’t give you sculpted abs. Only a drop in overall body fat will uncover your stomach muscles.

It is fully possible for you to do this with an effective combination of fat burning cardio, resistance training and clean eating. My clients routinely drop fat and transform their bodies. You can do it too.

Here’s how to get beach-worthy abs…

1) Exercise a minimum of 4 times per week. It is important to dedicate yourself to working out a minimum of 4 times a week if you want to transform your abs. Anything less than this won’t make a large enough impact on your progress.

2) Make sure your workouts are effective. What makes a workout effective? It includes intense cardiovascular training coupled with effective resistance training. Walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when your workouts are effective.

Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air, but it does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again, the key here is to find the right intensity and to keep each muscle group guessing.

3) Eat a clean diet. Diet is a big stumbling block for most people. If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how intensely you exercise.

Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation—feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.

Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.

Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast—as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.

Do you want to flatten and sculpt your abs once and for all? Simply decide that you really want it. Commit to yourself—you deserve it.

See me for fat-blasting workouts that deliver results. Together we will get you on a programme that will melt the fat off your abs, exposing shape and definition.

Call or email me today to get started. Let’s do this!

Time for bed…

If you’re not getting adequate rest (close to 8 hours each night) then you’re more likely to be hungry, overeat, and put on fat.

How does this work? Something like this…

If you’re tired, you won’t feel like cooking a healthy meal, and you’ll opt for fast (fattening) food instead. This very same lack of energy will also likely cause you to skip the gym. On top of that, sleep deprivation causes your metabolism to slow down, and if you’ve not heard, that is not something you want when trying to shape up.

Quick & Creamy Chicken Soup

By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.

Courtesy of RealHealthyRecipes.com

What you need

Serves 5

1 cup roasted red bell peppers
3/4 cup white bean hummus
2 cups chicken stock
1/2 cup cooked quinoa
1 cup shredded rotisserie chicken
dash salt and pepper
2 Tablespoons parsley, chopped

Instructions

1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.

2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.

3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.

4. Bring to a boil.

5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.

Nutrition

One serving equals 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein

As a busy professional, it’s hard to get a moment to think, no less put in the time to live the healthiest lifestyle. Between juggling meetings, managing your staff, and meeting your deadlines, most of the time you can’t make it to the gym or cook a healthy meal. Luckily, at Everlasting Changes, our private trainers are here to help. Most of our clients are busy professionals like you, so over the years we’ve learned some helpful tips for anyone to fit fitness into their busy schedule. Here are some of the tips we recommend:

1. Find A Gym Near Your Office

Having a gym near your office makes it easy to go when you can. Even if you only have 30 minutes between calls. If your gym is right next door to your workplace, you can sneak away, do a couple reps, and be back in time to for your call.

2. Rethink Your Commute

Rather than driving every day, consider biking or walking to work. If your commute is too far to bike or walk, there are still some things you can do. First consider driving half-way to work, then biking or walking the rest of the distance. If this also does not work, look for the parking space furthest from your office. Even if it’s just a ten minute walk, it will make a measurable distance.

3. Sign Up For A Healthy Meal Delivery Service

With new meal delivery services, you can skip grocery shopping and meal planning all together. There are tons of meal delivery services that range from pre-made organic meals to smoothie packs to monthly protein snack packs. They’ll save you time, while still ensuring your diet stays on track.

4. Keep A Stockpile Of Healthy Snacks

Whether you keep them in your desk drawer or briefcase, have healthy snacks always on hand. This will help keep you from grabbing unhealthy vending machine options or ordering fast food when you’re putting in late nights. Consider protein bars, nuts, and dried fruits, as they are filling and good for you.

5. Learn Some Desk Exercises

Working out while working is a great way to stay on track when you are super busy. Adding a few desk exercises throughout the day can go a long way. A quick search on Google pulls up tons of exercises you can do at your desk. If none of these work for you, our private trainers can work with you to find some desk exercises that target your specific needs.

6. Hire A Private Trainer

Private trainers are perfect for busy professionals. Not only do we work around your schedule, we can show your exercises that can have the most impact for the least amount of time. With private training, your workouts will be faster and more efficient.

These are just some of the ways you can fit healthy living into even the busiest schedules. For more tips and techniques, call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

Ready for summer? Warmer weather, shorts, tank tops and bathing suits are just around the corner. Are you ready for it? What if you spent the next 30 days dropping excess pounds and getting into better shape before hitting the beach? Then you could ride out the summer months fitter than ever and more likely to eat healthier, indulge less and stick with your workout schedule.

Sound good?

I’ve got just the no-fail fat loss plan to get you there. Follow these 5 steps to transform your body over the next 30 days…

1) Go Gluten Free: Going gluten free for 30 days is such a simple way to accelerate fat loss. Just think of all the extra carbs and calories that you’ll be saving yourself from. And it’s not so bad, once you get used to it. Wrap sandwiches and burgers in lettuce or on top of a pile of greens.

2) Exercise 5x’s Each Week: Take the next 30 days to really focus your efforts in the gym. Train as if you were preparing yourself for an athletic event, with the mindset that each and every workout is important in seeing you through your goal. Make a log of each time that you exercise, noting the duration, intensity and activity.

3) Go Sugar Free: Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean. And not just refined sugar. I’m talking about all sugars. Take the next 30 days to cut out all sweeteners and limit your intake of sweet fruits. This will be hard at first, especially if you have a sweet tooth, but the rapid change in your body is fantastic incentive to keep going.

4) Enjoy Protein and Veggies: Enough about all the things you can’t eat, let’s talk about what you can eat. Your meals should be a variety of protein and veggies. For protein stick with organic, hormone-free meat that has been roasted, baked or grilled. For veggies, avoid starchy veggies like potatoes, and instead stick with an assortment of colorful, fiber-filled veggies.

5) Join My Program: The quickest way to get your body into tip-top shape is to join one of my fitness programs. I’m here to get you into the best shape of your life, with my proven, effective system. Make the commitment now, and together we can make the body of your dreams a reality.

So there you have it, 5 simple steps to transforming your body before summer vacation!

Remember, the next 30 days are going to pass whether you jump on board with a fitness plan or not. So, you’re going to spend the next 30 days simply getting older and more out-of-shape OR you could buckle down and finally make your amazing transformation.

The choice is yours.

I’m here to see you through it all. Call or email now and let’s get started!

Your Fit Lifestyle

When you decide to focus on body transformation for 30 days, something amazing is going to happen. You’re going to learn how to live lean, and as you watch the fat melt away you’re going to want to stick with it. Past 30 days. Past 60 days.

Once you get into the groove of health and fat loss, the momentum will carry on.

And as a result you’ll live out your days in amazing shape, loving life.

Hey, don’t say I didn’t warn you!

Wine Poached Chicken Salad

Here’s a delicious new take on chicken salad. The chicken is poached in white wine to be tender and flavorful. Find fresh greens and an assortment of colorful veggies to add to your salad, don’t limit yourself to the ingredients listed below.

Something magical happens when you poach chicken in wine and the serve it over a bed of vibrant produce…try it and see!

Courtesy of RealHealthyRecipes.com

What you need

Serves 6

For the Wine-Poached Chicken

2 quarts low sodium chicken broth
4 cups white wine
2 yellow onions, halved
4 cloves Garlic, smashed
3 sprigs fresh thyme
3 boneless, skinless chicken breasts

For the Pomegranate Mixed Greens Salad

6 cups Mixed Greens
½ cup pomegranate seeds (arils)
3 tablespoons roasted, salted pepitas
½ cup jicama, peeled and chopped
2 avocados, pitted, peeled and chopped
Classic Balsamic Dressing

Instructions

1. Place the broth, wine, onions, garlic and thyme in a large pot over medium heat. Bring the mixture to a boil, then gently add the chicken breasts one at a time. The chicken should be fully covered by the liquid, add more broth if needed. Return to a boil.

2. Once the liquid boils, turn off the heat and cover the pot. Allow the chicken to poach for 30 minutes, then use a slotted spoon to remove the chicken and onions from the liquid. Once cool enough to handle, shred the chicken and slice the onions. Combine the chicken and onion in a bowl and generously season with freshly cracked sea salt and black pepper.

3. On each salad plate arrange a bed of mixed greens and top with pomegranate seeds, pepitas, jicama, avocado and a scoop of the chicken. Drizzle with Classic Balsamic Dressing and serve immediately. The chicken will keep up to 3 days in the fridge. Enjoy!

Nutrition

One serving equals 394 calories, 18g fat, 143mg sodium, 12g carbohydrate, 5g fiber, 4g sugar, and 44g protein

Staying fit when you travel can be quite a challenge, especially when you are flying for work. Between red eye flights and long layovers, it can be difficult to fit in a workout on the go. Fortunately, some of the major airports across the United States have started to offer workout facilities for busy travelers. From yoga rooms to walking paths, these facilities can help you stay in shape no matter how much you are traveling for work. So the next time you have a layover in one of these airports check out their facilities

1. San Francisco International Airport, California (SFO)

SFO was the first airport in the US to offer a dedicated yoga room. The room is located in Terminal 2 past security and is open 24 hours, 7 days a week. Don’t worry about having to bringyoga mats or blocks, you can borrow them for free.

2. Detroit Metropolitan Wayne County Airport, Michigan (DTW)

DTW partnered with Westin hotels to bring Westin’s WORKOUT Fitness Studio. The fitness center has everything you need from treadmills to weights to start climbers. Non guests are allowed to use the facility for only $15 and can rent gym gear for $5. The WORKOUT Fitness Studio is located in the World Gateway Terminal in the Delta Hub.

3. Dallas-Fort Worth International Airport, Texas (DFW)

DFW has a couple of options for the fitness-minded. In Terminal D, they have both a free yoga studio and a walking path. The yoga studio has a video loop of yoga positions that can help bothbeginners and experts get in a workout. The LiveWell Walking Path is 7/10ths of a mile long, so you can really get in a nice variety of activity.

4. Minneapolis-St. Paul International Airport (MSP

)MSP in coordination with the American Heart Association developed a program to help travelersstay fit by walking. In the Lindbergh Terminal, between C and D concourses, you can find a 1.4-mile walking path called “Start!” Don’t have time to walk the whole course? No worries, there’s sign every .1 miles so you can walk as little or as much as you need while still tracking your progress.

5. O’Hare International Airport, Chicago, Illinois (ORD)

Finally, ORD has a recently renovated gym in the arcade level of the Hilton Chicago O’Hare. The gym is fully equipped and has everything from cardio machines to free weights to an Olympic-sized swimming pool. The facility is open from 5am to 10pm Monday thru Friday and a day pass is $20. If you aren’t swinging through these airports, don’t worry. Talk to your personal trainer at Everlasting Changes and we can help you figure out a way you can work out when you’re traveling across the country. Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

A few common questions we are asked before a personal or small group training session is “What should I bring?” Packing a gym bag can help you feel prepared for anything that may come up in your session. Any gym equipment will be provided, so you will only have to worry about personal items. Here’s an easy checklist to help you pack:

What To Pack For Your Personal Training Session

● Athletic wear workout clothes
● Trainers (Here’s a helpful guide from WebMD on how to pick a pair of gym shoes that are right for you) and odor balls to help keep your shoes smelling fresh when they go back in your gym bag
● Drying athlete socks to help reduce sweaty feet
● A towel to dry off after an intense workout
● Refillable water bottle
● Healthy snack like a protein bar or shake or nuts and dried fruits
● Deodorant
● Plastic bag to place all your dirty gym clothes, shoes, and towel in after your workout to keep your gym bag fresh
● People with longer hair might want to pack headbands and hair ties

What To Pack If You Are Hitting The Gym

When you are planning on going to the gym, we recommend packing the same items from your personal or small group training session and:

● Headphones and a way to listen to music or podcasts like your smartphone
● Lock for the gym locker
● Lifting gloves or yoga mat if necessary
● Face or baby wipes

If You Plan On Showering At The Gym

Many of us hit the gym before work, so grabbing a shower is very convenient. If you are planning on taking a shower at the gym, here’s what else to pack in your gym bag:

● Shower sandals like flip flops
● A shower bag containing items like shampoo, conditioner, body wash, and razors
● Any after shower toiletries like lotion, cologne/perfume, or makeup
● A change of clothing
● An extra pair of underwear and socks

Finally, no matter where you are going, you’ll want to pack any medical necessities that are really important like an inhaler, prescriptions, or an epipen. If you pack these items you’ll be ready for any workout.

If you’re ready to take your work-out to the next level contact Everlasting Changes. We offer both private and small group training sessions to help you meet your goals fast! Call Now for 3 Risk Free, Complimentary Sessions. We include a 30 day guarantee on all of our packages

It sure would be great if any time spent in the gym delivered results, but the truth is that all workouts were not created equally. There are techniques for getting the most out of each exercise and by utilizing these techniques you’ll achieve quicker and more noticeable results.

Check out the following 5 Smart Workout Tips to avoid danger and to get fit fast:

Smart Workout Tip 1: Use Challenging Resistance

In order to get the most from each rep it’s important to challenge your muscles, and not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions but won’t force you to sacrifice form.

Smart Workout Tip 2: Change Up Your Routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember—if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Smart Workout Tip 3: Always Warm Up

Most people consider warm up time to be wasted time—they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Smart Workout Tip 4: Use Proper Form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Smart Workout Tip 5: Never Workout Alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me. I am passionate about seeing my clients achieve results by working out smart and without wasting time, energy and effort on mistakes.

Don’t know where to start when it comes to exercise? Let me help you!

Your Fitness Success: Guaranteed

The best way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional.

I’ll hold you accountable with your workouts and will share techniques and strategies that will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and will set your results on fire. Let’s do this!

Mediterranean Salad with Arugula and Quinoa

Here’s a salad recipe that serves as an entire meal. It’s filled with fresh ingredients that increase your fiber count for the day. The simple dressing tastes fantastic. Add a grilled chicken breast to increase the protein in the dish and enjoy leftover for lunch the next day. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need

Serves 8

For the Dressing:

2 tablespoons red wine vinegar
1 teaspoon garlic, minced
½ teaspoon Dried Oregano
½ teaspoon sea salt
¼ teaspoon black pepper
¼ cup olive oil
1 Tablespoon lemon juice

For the Salad:

8 cups Baby Arugula
1 cup cooked quinoa
1 can (15 oz.) chickpeas, drained and rinsed
1 heirloom tomato, finely chopped
½ cup celery, minced
¼ cup fresh scallions, thinly sliced
¼ cup fresh basil, thinly sliced

Instructions

1. Combine the dressing ingredients in a jar. Close the lid and shake until fully combined.

2. Combine the salad ingredients in a large salad bowl. Toss with the dressing and serve immediately. Enjoy!

Nutrition

One serving equals 196 calories, 8g fat, 25g carbohydrate, 262mg sodium, 1g sugar, 4g fiber, and 7g protein.

A lot of people who come to Everlasting Changes have never been to a personal training session before. Therefore, they don’t really know when to expect. Our personal trainers are highly experienced. So when you come to us, you won’t have to be nervous because you’ll be in great hands. We work with you to determine your goals and lifestyle so we can put together a plan that works for you. Here’s what to expect from our first meeting.

The Consultation

The first meeting will start with a consultation. We’ll go over your long-term goals and help you figure out some short-term goals. Then we’ll talk about your current workout regimen, diet, and level of fitness. Usually, we’ll have you walk us through your normal routine so we understand what your day-to-day life is like. With this information, we’ll have a better understanding of your needs.

The Assessment

Next, we’ll do an assessment of your fitness. This will include a body composition assessment. We’ll look at your age, height, and weight to determine your BMI and other indicators of health. This information, along with your goals and lifestyle, will help us put together a customized plan that will work for you.

The Training Session

The first session will be a little longer than usual because of the consultation. Once we’re done talking, we’ll head into the workout space to do a fitness test. We’ll go through some basic exercises. These will both test your level of fitness and give you some ideas on what to do outside of training sessions.

The Wrap Up

When we are done, we’ll go through the program and make some recommendations on what to do outside of the gym. At Everlasting Changes we combine fitness coaching personal training, we’ll also give you some diet advice. Then we’ll schedule your next appointment where we will really get to work.

It’s that simple. So if you are ready to make a change in your life, don’t wait any longer!

Call Now for 3 Risk Free, Complimentary Sessions. We include a 30 day guarantee on all of our packages!

Everyone’s body is unique. Everyone has a different body type, different metabolic rate, and genetics. On top of that, everyone has a different body ideal. Some people are looking to slim down, while others are looking to bulk up. So, everyone’s fitness goals are going to be different. Your personal fitness goals can be a point of inspiration, however, if they are unrealistic they can be demotivating. That is why it is important that when you set goals, you consider your unique body and your lifestyle. Here are a few tips to help you develop fitness goals you can actually meet.

1. Speak With An Expert

When you are setting fitness goals, you really need expertise. A personal trainer at everlasting changes can help. We’ll assess your body type, fitness level, and your personal lifestyle. Then we’ll measure them against your ideal. From there we’ll help you determine fitness goals you are comfortable with, as well as a plan to achieve them on a realistic timeline.

2. Develop Both Short And Long Term Goals

One of the tips we find extremely helpful is developing both short and long-term goals. The short-term goals will be milestones on your way to your dream body. Achieving these milestones will help you stay motivated to continue your journey. Short-term fitness goals include things like “do 10 burpees” or “cut out sugar for a week” or “lose 10 pounds this month.”

3. Record Your Activities And Results

Reaching your fitness goals requires a smart strategy. Recording your dietary changes, exercise routines, and how they have helped you progress is a great way to understand what works for your unique body. This will also help you understand what you enjoy. For example, if you’ve made a really tasty low carb dinner or found an exercise that was fun, it’s great to write it down so you can remember that it is something that works for you.

These tips may seem simple, but they can make a huge difference. The biggest thing to remember about setting goals is that you need to know your own body. These tips will help you understand your body. They will also give you the flexibility you need to adapt your goals to your body. If you are looking for expert guidance, the personal trainers at Everlasting Changes can help. We’ll review your goals and set a program that will help you achieve them!

Call Now for 3 Risk Free, Complimentary Sessions. We include a 30 day guarantee on all of our packages