Do you have some aches and pains and aren’t sure how to get started working out? Do you have no idea how to get started exercising in a way that feels good and you can sustain? Do you tend to start an exercise program and then fall off track pretty quickly? 

Today, I’m going to be bringing on one of my personal training clients.  Elisa has been a client for 7 months.  She uses my personal training app where I customize workouts for her to do on her own time and she does a live weekly session with me for extra accountability. 

 Her progress has just been amazing! When I first started working with Elisa we started very slowly since she hadn’t worked out in a while and she had some aches and pains she didn’t want to get worse.  

We slowly started to build her strength and now she is able to move better, has less pain, and has gained so much strength.  She can even hold a plank for just over one minute!! So I hope that her story today inspires you to keep moving forward in your health and that you can find your starting place.

Elisa shares:

What to look for in a personal trainer

1. Certification and Credentials: Check what credentials they have. Anyone can get a personal trainer certificate pretty easily. If you want someone with more training, then see if they have at least a bachelor’s degree in exercise science.

2. Experience and Expertise: A trainer with experience working with clients with similar goals and needs as yours can help you achieve your fitness goals more effectively. Find out what they specialize in.

3. Communication Skills: A good trainer should be able to communicate effectively with you, listen to your concerns and goals, and adjust the workout plan accordingly, not just give you a cookie cutter plan.

4. Personalized Training Plan: Your trainer should design a personalized workout plan tailored to your fitness goals, health status, and any specific needs or limitations you may have.

5. Motivation and Accountability: Look for a trainer who can motivate and inspire you to stick to your fitness goals and keep you accountable for your progress.

6. Safety: Your trainer should prioritize your safety by teaching proper form and technique, ensuring that you warm up and cool down properly, and modifying exercises if necessary to avoid injury.

I would love to hop on a free call with you and see if we are good fit! Click here to get started!

How to get started working out

Everyone always wants to jump in full force, but if you start slower and easier, you will find that you can stick with it and you don’t get too sore. If you haven’t worked out in a long time, I recommend starting with 5-10 minutes of strength training for the first couple of weeks. This will help your muscles to adapt.

How to exercise when you have some knee pain

As we are chatting here, we are talking about chronic pain and not something from an acute injury.

You want to start slowly and make sure you are working with a skilled trainer. If you can slowly build up strength and flexibility without increasing your pain, you will find that you can move better and your pain will start to decrease.

How to stay consistent in your exercise routine

Here are some things I work on with my clients in order to help them stay consistent, which is the biggest barrier to someone being successful with a workout program.

1. Set realistic goals: Start with setting small, achievable goals that are specific and measurable. This will give you a clear idea of what you want to achieve, and you will be more likely to stick to your workout routine.

2. Plan your workouts: Schedule your workouts in advance and treat them like any other appointment. This will help you to avoid excuses and make it a habit.

3. Find a workout buddy: Having a workout partner can help keep you motivated and accountable. You can encourage each other and share your progress.

4. Mix up your routine: Doing the same workout every day can get boring and make it difficult to stay motivated. Try different types of workouts and mix up your routine to keep it interesting.

5. Track your progress: Keep a record of your workouts and track your progress. This will help you to see how far you have come and keep you motivated.

6. Make it enjoyable: Choose workouts that you enjoy doing. If you don't like running, for example, try cycling or swimming instead. This will help you to look forward to your workouts and stay consistent.

Remember, consistency is key when it comes to working out. Don't be too hard on yourself if you miss a workout, just get back on track as soon as possible and keep going.

How quick workouts can increase your strength

Quick workouts can be effective for building muscle, but it's important to understand that the key to building muscle is progressive overload, which means gradually increasing the weight or resistance of your exercises over time. However, here are some tips on how to make quick workouts more effective for building muscle:

1. Focus on compound exercises once you can correctly do each exercise: Compound exercises work multiple muscle groups at the same time, making them more efficient for building muscle. Examples include squats, deadlifts, bench press, pull-ups, and rows.

2. Increase intensity: Instead of doing more reps, try increasing the intensity of your workouts by lifting heavier weights or doing exercises that challenge your muscles in new ways, such as drop sets or supersets.

3. Decrease rest time: Shortening the rest time between sets can increase the intensity of your workouts and lead to greater muscle gains. Try resting for 30-60 seconds between sets instead of the typical 2-3 minutes.

4. Use bodyweight exercises: Bodyweight exercises can be done quickly and effectively and can build muscle if you progress to more challenging variations. Examples include push-ups, pull-ups, dips, and squats.

5. Increase frequency: Doing quick workouts more frequently throughout the week can be effective for building muscle. Aim for at least 3-4 workouts per week, with each workout targeting different muscle groups.

Remember, building muscle takes time and consistency, so don't expect to see results overnight. Learn how to do the exercises correctly first, then slowly increase the intensity.

How having support and accountability help you stay consistent with your workouts

Support and accountability can be incredibly helpful when it comes to achieving fitness and health goals. Here are a few reasons why:

1. Motivation: Having someone who supports and encourages you can provide the motivation you need to keep going when things get tough. Knowing that someone believes in you and is rooting for you can help you stay on track and push through difficult workouts or diet changes.

2. Accountability: When you have someone holding you accountable, you're more likely to stick to your goals. If you know that you have to report back to someone on your progress, it can be a powerful motivator to stay consistent and make healthier choices.

3. Education: Support from a knowledgeable trainer or coach can provide valuable education and guidance on proper exercise techniques, healthy eating habits, and how to set realistic goals. This can help you make more informed decisions and avoid common mistakes that could hinder your progress.

Overall, support and accountability can help you stay focused, motivated, and on track towards achieving your fitness and health goals.

👉Get a  free health coaching call and let’s figure out what your next step in needs to be in your workout & health plan!  https://forms.gle/L4hvjcMm1Aw4uBUa6

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You got this,

Coach MIchele

Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.