good2Great. Top Ten

Measurement.
Most people do not pick a quantifiable measure for their success. For example "get in better shape" - how will a person know what better shape is? Can you measure when you are there or better yet halfway there? By measuring your cardiovascular fitness with a standardized test and using a projected score you will be motivated each workout as you see progress toward your goals. At belief, our personal fitness coaches are committed to assessing your fitness and helping you apply quantifiable measurements to your fitness goals.

Too many big changes at once.
Many people want dramatic results and attempt too many big changes at once. New workout program, restricted calorie diet and running program all starting in the same week. It's too much to take on at once. Attempting one small change and making it stick for a week before adding another is a sounder approach. Add 15 minutes per day of weights or cardio for a week before you try 20 minutes. You will surprise yourself with the big results from small changes. At Belief, our personal fitness trainers are committed to helping you make lasting, lifestyle changes that incorporate health and fitness as part of an active lifestyle.

Lifestyle Factors.
Many people have factors other than their lack of exercise contributing to their current state of health. Many people will stay out late for drinks and get by on 4 hours sleep, but they claim to not be able to get up an hour early to hit the gym on the way to work. Lack of sleep, stress, activity level at work, relationship stress, to name just a few factors. These can contribute to a lack of energy for a demanding workout. If you do not have time to go to the gym, go to bed an hour early for a week and see if you can squeeze the workout in in the morning. At belief, our personal fitness trainers will help you assess the contributing factors to past failed attempts at a healthy lifestyle. We will recommend healthy changes, one small change at a time.

Exercise Selection.
The majority of your effort should be spent on major muscle groups with compound lifts. The more muscles you can train with one movement pattern the better. Any full body lift such as squats, cleans, woodcutters will involve legs, torso and upper body. These lifts burn the most calories and raise the heart rate. Additionally these lifts tire the smaller muscles so these muscles require less direct attention to reach fatigue. Even isolation movements such as bicep curl can become a full body lift by incorporating single leg balances, or wobble boards. belief has a staff of personal fitness coaches that are dedicated to making each exercise as challenging and interesting as possible.

Variation of Exercise.
Your body adapts very quickly. Your program needs to be changed every six weeks. Most people keep the same program for six months to a year, and this is why they do not see results. At belief, your personal fitness trainer will change the program every 4-6 weeks. This will keep your program fresh, maximize results and enhance enjoyment.

Diet.
A whole book could be written on diet mistakes. Briefly, your results are related to the fuel you give your body to exercise. If you eat greasy, low-nutrient Pizza for lunch, do not expect to be able to train at optimal intensity that afternoon at the gym. Calories and portion size need to be examined. Specifically how big should a serving of protein be. Most people eat double or triple the portion their body can absorb in one sitting. So a lot gets wasted. Reducing the serving size increases the number of meals and improves absorption. Your personal fitness coach can help you make healthy for choices that you can maintain for a lifetime.

Goals and Motivation.
Without a clear goal it is difficult to stay motivated. Setting workout related goals such as increased time on a cardio program or beating your number of repetitions from your last workout will keep you motivated to increase performance. These small increases in performance from workout to workout will result in better results in the long term. Our fitness trainers will help you to set specific, measurable, realistic, attainable and time focused goals.

Consistency.
Changes need to be maintained over a long period of time to see results. Doing an extra 20 minutes of cardio every other day for one week will not make a measurable change. However doing that small change for a three month period will result in significant gains.

Intensity and Frequency.
Many people go to the gym for an hour per day, yet see no results. In most cases people train at too low of an intensity for a longer period, or more often than necessary. Doing a workout that is too low in intensity more frequently will still produce no change. At belief, our personal fitness coaches will assess your current fitness level. These results will be used to design a program at an intensity that will produce results. Moreover you won't be in the gym for as long or as often as you think.

Progressive Overload.
Both cardio vascular and weight training need small increases every workout to cause your body to change. Repeating the same intensity will cause no change to occur. At belief, our personal fitness coaches will implement incremental changes each workout. These small changes add up to big results over time.