James Certified Personal Trainer

Stay consistent and celebrate the small victories in your fitness journey and set S.M.A.R.T. Goals!

Fitness hack, use wearable fitness trackers like fitbits, and smart watches to help increase accountability. Many of these trackers show how active you have or haven't been and can be a great tool for increasing personal accountability.

Every on starts some where but the worst thing you can do is put it off until tomorrow!

Surprise someone today.

Learn basic muscle groups like biceps, triceps, quadriceps, Hamstrings gluts ect. Then learn a few basic exercises that train them; then perfect your lifting form for best results 💪

Always be training for something a 5k, a competition, something. Training for a event and setting goals will help keep you motivated to workout on the tough days.

There is a difference between moving weights and lifting weights. Just because you can get the weight up means nothing if you're not in control. Focus on using weight that challenges the muscles but is still manageable. Focus on squeezing the muscle for maximum contraction. CONTROL the weight through out the full range of motion with proper form and posture.

Thanksgiving week is next week, so prepare yourself now. Be more active the whole week of Thanksgiving; take the stairs instead of the elevator, park farther out and get in more workout sessions. Go for a run before your Thanksgiving meal. Enjoy Thanksgiving day without ruining your fitness progress!

Remember, you dont find time to workout, you make time to workout. Schedule your workouts into your day even if you have to workout 10min 3x throughout the day do something!

In 2005 professors Raubenheimer and Stephen Simpson, proposed the Protein Leverage Hypothesis. Which states that people overeat fats and carbs becase the body's strong craving for protein. Much of western food is highly processed and low in protein. So, you have to eat more of these foods to fill the bodies protein craving. Additionaly, the highly processed foods are high in calories low in nutrition. This hypothesis could help explain in part why the obesity rates are continuing to grow. More research than ever is coming out to support the protein leverage Hypothesis. Main tske away when hungry try reaching for a quality protein source like chicken breast or lean beef, instead of the bon bons.

Reference: “Macronutrient (im)balance drives energy intake in an obesogenic food environment: An ecological analysis” by Amanda Grech, Zhixian Sui, Anna Rangan, Stephen J. Simpson, Sean C. P. Coogan and David Raubenheimer, 2 November 2022, Obesity.

Set smart Goals for your fitness. Remember with no goals anything is deemed acceptable.

Specific. Measurable. Achievable. Realistic. Time- bound.

People always ask does workingout get easier? Simply put no, as you get stronger you can do and tolerate more. You must continue to push yourself just like you did on day one!