TRAC Fitness

😂😂😂😂 good to know I was saying it correctly

🗓️ Our annual reminder for inquiring minds everywhere.

I know my clients feel this one! And with all of the eye-rolling I see (not to mention the ones I don’t see), this seems fitting 😂😂 I love you ALL 😊

When it comes to lifting weights, it can seem very daunting trying to figure out where to start. Here is a good rule of thumb to go by next time you get ready to lift:

If you can get through a set of 10-12 without feeling fatigue, it’s time to go up!! However, if you can’t do a minimum of 8 reps without losing proper form, you need to go down a bit in weight. Your last 1-2 repetitions should always be tough, but doable💪🏼

Being consistent with a slow increase in weight will help develop your strength over time. Will you be lifting this week?

When you’re starting your fitness journey, it’s easy to focus on just trying to get a good few workouts in per week and eating whatever you can find that’s green. But what are you ACTUALLY consuming? This is where a food log comes in.

When you are working hard to get in shape and eat right, you want what you’re doing to work! I always tell new clients to download a food log app to see the specifics of what and how much they’re consuming. This doesn’t have to be something that’s done forever! After a bit, you’ll be familiar with what one cup of quinoa or four ounces of chicken looks like. But starting with a food log gets you familiar with what your meals are lacking, what could be cut back on, and how to balance out your proteins, carbs, and fats.
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Message me to book your free consult and get started towards healthy living💪🏼
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Let’s talk STRETCHING 🧘🏻‍♀️Sometimes when we get to the end of a workout we just want to get out of there and get on to the next things on our to-do list. Life is busy! But the workout isn’t ACTUALLY done. Stretching isn’t just a way for a trainer to kill time, there’s is a real benefit and purpose. Stretching promotes long, lean muscles and protects your body from injury after working it so hard. Next time you work out, allot 5 minutes of stretching at the end. I promise you will feel a difference.
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April is Stress Awareness Month, and what better way to kick stress than exercise? Get your heart rate up this week and feel the weight lift off your shoulders 💪🏼
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💥TIP TUESDAY💥
When doing lunges, in place or walking, it is important to focus on getting both legs to 90 degree angles. If the front knee is over the toe, there will be too much strain on the knee. If the back knee is behind the hip, there is too much strain on the hip! Next time you do lunges, take it slow and focus on your form💪🏼
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💥TIP TUESDAY💥
It’s no surprise that you NEED to drink water to be healthy! But did you know you should drink at least half your body weight in ounces EVERY DAY? For many, the thought of drinking that much water is painful. It’s bland and boring, I get it! So today I’m sharing some simple combinations to diffuse in your water to support your physical and mental health while hydrating with flavor. Which one are you going to try this week?
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💥TIP TUESDAY💥
We’re all told to workout so we can be healthy, but there’s so much more to it! Swipe to see just a few reasons why staying active is important to your physical and mental health.
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Anders, M. (2019, April 10). Fitness pros swear by these 35 best workout tips. Shape. Retrieved 2022, from https://www.shape.com/fitness/tips/our-25-all-time-best-workout-tips
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No excuses. Get into the gym and get moving! Stop worrying about what anyone thinks and get busy on your health and fitness journey.

💥Tip Tuesday💥
It’s easy to grab a packaged snack or run through a drive through when you’re on the go. This week, try to be intentional with your meals and include a healthy variety of colors! This might mean setting aside time to prepare your meal, or even making your meals for the week ahead of time. Swipe to see different examples of foods and how they benefit your health 💪🏼
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