10 Things These Personal Trainers Wish You Knew
We asked personal trainers around the South for fitness lessons they've learned that they wish everyone else knew, too. As you tackle your goals, keep these pearls of wisdom in mind!
Itβs that time of year again. Weβre sharing our resolutions and doing our best to ensure weβre not eating our words come February. In the spirit of setting you up for success, we spoke with fitness experts around the South to pick their brains for expert advice and the fitness myths theyβd love to debunk. Keep these 10 tips in mind as you tackle your wellness goals this season!
Natalie Eubank, Fitness Trainer
The Yard | Memphis, TN
Tip #1: You canβt spot reduce fat from different parts of your body.
Do you have a βproblem areaβ youβve always wanted to eliminate? It would be nice if we could target those spots and slim them down through exercise, but unfortunately, thatβs not how it works. βEating in a caloric deficit and losing weight will help, but your body is going to burn fat from wherever it wants to burn fat,β Natalie says. How your body stores fat is largely determined by your sex and genetics. You can, however, build up the muscles around these areas, which in turn helps burn more fat.
Tip #2: Lifting weights is necessary to burn fat.
Cardio gets your heart pumping, but if you want to burn fat, you need to pick up the weights. βThe more muscle you have, the more fat you can burn, even at rest,β Natalie says. Weightlifting sessions donβt have to be super intense to pack a punch. Moving weights slowly but steadily and making a βmind-muscle connectionβ as you lift will keep you burning fat long after you leave the gym.
Tip #3: Soreness does not equal a good workout.
While itβs normal to feel some soreness after trying a new movement or working a muscle that hasnβt been used in a while, you shouldnβt feel sore after every workout. In fact, soreness is more likely a sign that you need to rest for a day or two, Natalie says. It can also mean that you need to drink more water or eat more protein, she adds.
If youβre working with a trainer, it helps to be transparent about your fitness level from the get-go. βIf something doesnβt feel right, speak up,β Natalie says. βMuscles that feel warm and fatigued are normal, but if your pain is hot or sharp, you need to stop and listen to your body.β
Josh Gamble, Chief Instructor & Founding Trainer
Barryβs Bootcamp | Nashville, TN
Tip #4: Carbs are not the enemy.
βCarbs are good for you, and you NEED them,β says Josh.
This Mayo Clinic article backs up Joshβs sentiment with science. Despite their bad rap, carbohydrates are crucial to our diet and should make up 45% to 65% of our daily calories. You can consume carbs smartly by selecting fiber-rich fruits and vegetables, picking whole grains, opting for low-fat dairy products, and adding beans, peas, and lentils to your plate.
Sam Butts, Co-Owner & Director
SHED East Nashville | Nashville, TN
Tip #5: Lifting weights wonβt βbulk you up.β
βA big fitness misconception is that lifting heavy doesnβt always mean adding bulk or size for women,β says Sam.
Hereβs the deal. It takes an INSANE training regimen with super high loads and curated eating to get body-builder muscles. Even three days a week working with weights will not make us βbulk upβ in the negative way we might imagine. Self goes into more detail in this article.
Raven Holloway, Fitness Trainer & Certified Yoga and Medication Coach
Wellness Worx | Hoover, AL
Tip #6: Your trainer should not be your #bodygoals.
Donβt let social media mislead you. Signing up for your favorite fitness influencerβs weight loss program doesnβt mean you will have the same figure sheβs flaunting in her Instagram Reels. βA huge misconception is that youβre going to look like the trainer whoβs training you,β Raven says.
While diet and exercise can help you transform your body, genetics still play a role in how you look. βWhat folks have to understand is that our bodies are made different, and they are beautiful in their own way,β Raven says.
Tip #7: Meditation may be the missing ingredient.
Raven, a certified yoga and meditation coach, includes yoga and meditation in the regimen for each of her clients. A 2017 review of existing studies found that mindfulness meditation can help change eating habits, which then helps with weight loss. Furthermore, studies also show that dieters practicing mindfulness are more likely to keep off weight.
Tip #8: For proper recovery, think beyond rest day.
You probably already know you shouldnβt work out every muscle group every day. Rest days are essential for preventing burnout and reducing the risk of injury. But Raven believes proper recovery is about more than a rest day.
Firstly, genuine recovery requires adequate sleep. βWeβre like a computer,β Raven says. βWe have to allow ourselves time enough to shut down.β Like a computer, Raven believes we can run out of storage too. βWhat that computer and our bodies are saying is somethingβs got to go because Iβm carrying too much.β
Zoe Yarborough, Certified Pilates Instructor
Club Pilates | Nashville, TN
Tip #9: You wonβt stick to workouts you hate.
βThe best workout is the workout you enjoy,β says Zoe. βDreading your workout is a tell-tale sign that it wonβt stick. If you hate pure out-of-breath cardio like running or cycling, find something thatβs medium- or lower-intensity that you actually enjoy. When we celebrate our bodies instead of punishing them or denying them certain things, we are more likely to be consistent. And consistency yields results.β
This study reiterates Zoeβs advice that the enjoyment of an activity is a predictor of how often youβll do the activity. Set yourself up for success by finding workouts you actually like.
Tip #10: Fitness isnβt just about looking good β itβs about longevity.
βA wise mentor always repeated to me that our body is literally the only thing we have in this world,β shares Zoe. βWhen we approach exercise from this perspective, exercise becomes a non-negotiable for our body and mindβs future well-being.β
Zoe wishes everyone treated exercise through the lens of longevity. βItβs being kind to your future self,β she adds. βWhat you do NOW helps how youβll feel later. There is no wrong time to start. There is no wrong place to start.β
She also shared her favorite fitness stat from ACSM: 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity exercise per week can reduce the chances of cardiovascular disease and diabetes by 50%. βThatβs a small price to pay for such huge health implications!β says Zoe.
Hereβs to a happy and healthy year!
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Meet more inspiring experts around the South through our FACES series!
