Why Don’t I do Aesthetic Goals or Scale-Based Weight Loss Goals?

In my 7 years as a personal trainer, I’ve never seen a client happy long term with their health and fitness journey when they have an aesthetic based goal.  For one, how do we measure what “looking good” looks like? Too subjective and vague.  But okay, you argue, what about a number on the scale to work towards? This is usually what most clients ask for help for - figuring out how to lose X pounds on the scale.  The problems with using scale as the SOLE WAY to measure progress are these: 

1. Your body weight changes daily.  If you track your weight everyday for 1 month, you will see it goes up and down DAILY.   It can fluctuate up and down even if you are doing everything perfectly.  Which leads to #2…

2. Perfection does not exist.   No one eats perfectly everyday for the rest of their lives.  Which leads to #3…

3. Example of a typical scenario: A client eats “perfectly” for 2 months and then goes out for a birthday meal.  The next day she steps on the scale and is up 5 pounds due to more carbs, salt and water.  She loses her mind and decides to throw out all the 2 months of hard work away because of what she read on the scale.  She couldn’t believe all those months of hard work still equated to a higher number.  But what she’s missing are all the benefits of the last 2 months — feeling stronger, gaining muscle, preventing injuries, having better sleep and energy, etc.  Not to mention having a consistent workout routine! 

4. When you lose fat and gain muscle, your scale number can stay the same or go up.  

5. Scale isn’t the full picture of your fitness journey.  It’s one data point. 

6. It’s not really about the number.  Hear me out! We have conditioned ourselves to associate a number on the scale = happiness in our body image.  Which are not facts.  You can be happy with your body at many different numbers (there is a range for health) and body composition as long as the following happens:

• People want to feel good about themselves in their clothes but they think the ONLY way to get there is through losing X number on the scale (which is how we address it through performance based goal vs scale based goal)

• People want to move around functionally and not be in pain

• People want to be capable of doing fun things in their lives, without embarrassment or judgment of others 

There are also many mental health hurdles that happen when you are overweight that you associate with your own self-worth that needs to be further examined by a professional therapist.  But ultimately my point is that it has nothing to do with a single number on the scale, but more the inner hangups of your mind of what that means for yourself.   We are human! 

To be clear, I am not saying the number on the scale doesn’t matter at all or that we shouldn’t lose body fat.  If you are 300 pounds then yes, numbers do matter for a variety of health reasons.  What I am saying is when you make a single number on the scale as your sole goal, or picking goals that are ONLY looks base, you are setting yourself up for a lifetime of ups and downs with food and exercise, and as a byproduct you will end up hating the fitness journey….probably for the rest of your life.  

I want you to enjoy the process and actually like working out and fueling your body.    When you enjoy something, duh, you do more of it! 

Performance based goals associate positivity with your body image.  You are appreciating it for all it can DO.  When you love your body, you will subconsciously start doing all the right things for it — eating better, sleeping better, moving more, etc.  At least, way more than if you hate your body and have an emotional meltdown due to what the scale is telling you.

How this works: You, a client, comes to me who is 20 pounds overweight and wants to lose that weight —  I say, great, how about we pick a goal of “personal best in your barbell squat” to work towards? 

The next 3 months we focus on getting some best and heaviest numbers on the barbell squat (while also strengthening your body overall and doing other lifts).  We also work on food to help you perform your best.  

What does this do? It makes you focus on how strong you are, it makes you focus on the fun of trying to PR, and you shift your mind away from “OMG I HAVE TO LOSE X NUMBER.” 

And guess what? You have fun in the process and you will naturally lose some fat from being a healthier you.

Sometimes we have to shift our focus in another way to get to the result we want.  It’s performance based so we have the evidence and data to support your progress and replicate this moving forward.

Are you ready to pick a performance goal? Email me at happyhelen@gmail.com!

Benefits of an Online Coach: Why it may even work better than in-person

Since 2020, things have become increasingly virtual. For a while, we worked from home, went to school from home, socialized from home, and even visited the doctor from home. Online personal training and group classes also took off during the pandemic — and some people still prefer it! 

Three Reasons Why It’s A Great Idea To Hire An Online Coach

Working with an online personal trainer gives you many of the benefits that working with someone in person does. You’ll still have someone holding you accountable, offering expert advice and giving you support every step of the way. However, an online coach also provides a few specific benefits that you wouldn’t necessarily get from in-person coaching.

1. Flexibility

Everyone seems to be short on time these days. Squeezing in time to travel to the gym or meet up with your trainer at a nearby park in person isn’t always easy. On top of that, a trip can throw your entire schedule off if you run into traffic! 

The good news is that online coaching is far more flexible than in-person coaching. After all, you won’t have to make it to the gym during busy peak hours, and neither you nor your coach will need to commute.

With the help of a live trainer on video or even some video demonstrations, you can exercise from anywhere.  So, it’s no problem if you need to attend a last-minute work trip, can’t make it to the gym, or are planning a vacation. Online coaching offers the support and guidance you need to reach your goals, all while being incredibly flexible around your life schedule. It’s a win-win!

2. Savings

Inflation has been high and countless people across the country have struggled to make ends meet. Personal training isn’t cheap, and it’s often one of the first things to go when money is tight. However, you don’t have to give up your training! Online coaching is great for those on a tight budget.  After all, you won’t have to deal with gym fees, and your coach won’t have to factor in commuting times and costs when determining prices.

Prices vary by coach and location, but you can often get an entire month of online training for the price of one or two in-person training sessions. Other times, you can get an even better deal!

Best of all, you won’t have to sacrifice quality. You’ll still receive professional and personal attention, helpful feedback, custom programming, and expert guidance necessary for your fitness journey!

3. A Wider Selection Of Coaches

By opting for an online coaching experience, you’ll also gain access to a broader selection of coaches.  After all, you won’t be limited by location. Instead, you can use Facetime, Zoom, texts, various types of messaging systems, and of course calls to receive support while building a strong relationship.

Online coaching will allow you to work with a coach from across the city, the country, or even the ocean! You won’t be geographically restricted and can work with the best of the best, no matter where they are. Plus, using an online coach means that once you find the perfect coach, you can stick with them no matter what. Even if you move across the country (or they do!), you can continue virtually.

Online coaching is an excellent option for many people.  I offer customized online training tailored to your specific goals and needs. When you train with me, you’ll not only receive customized workouts with demonstration videos, but you’ll also be able to submit progress charts and send your own videos for evaluation. You can also track your nutrition and have 24/7 text access to me!

Looking for an online coach to help you reach all your fitness goals? Contact me today at happyhelen@gmail.com! 

Benefits of Using an Online Personal Trainer

Working with a personal trainer can help you get back in shape and meet your fitness goals. Not only will your trainer teach you the basics and help you establish an effective workout routine, but they can also provide invaluable support and encouragement to help you stay motivated.

However, in-person training isn’t the only option available these days. When you hire an online personal trainer, you’ll get the same benefits as you would working with someone in-person, plus a few others. Here are a few benefits of using an online personal trainer. 

It’s Safer

Masking and social distancing are some of the best ways you can slow the spread of COVID and protect yourself and those around you.

When working with a virtual personal trainer, you can work out when and where you want in the safety of your home. You won’t have to worry about wearing a mask or keeping your distance, so you can put all your energy toward exercising! 

It’s More Flexible

Booking one-on-one, face-to-face appointments with a trainer can be challenging with everyone’s busy schedules. Not only will you have to coordinate your schedules, but you’ll also likely have to commute to the gym where they work or wait for them to come to you. 

Online personal training eliminates in-person meet-ups and commuting times so you can work out on your own schedule. Plus, if you travel or move a lot for your job, you can stick with your personal trainer, no matter where you are!

You’ll Have a Wider Selection of Trainers

Without any location restrictions, you can find a trainer who is an expert in the area you want to focus on, whether they live within commuting distance from your house or in another state. You’ll also be able to find someone whose personality you’re compatible with — not just someone with whom you’re geographically near.

It’s Customizable

Online personal trainers are just like in-person trainers. They’ll give you individual attention, create personalized plans that take your goals, lifestyle, and ability into account, and adapt your workout plans so you can continue to get the most out of your training.  Your online trainer can still identify specific exercises and a routine to help you reach your fitness goals more effectively. 

It’s More Affordable

One-on-one, in-person training sessions often carry a hefty price tag. Luckily, online training sessions are usually significantly less expensive than in-person ones. When you opt for virtual training sessions, you’ll cut back on costs while still reaping the same benefits you’d get from in-person training sessions.

Your trainer won’t spend as much time directly supervising you, but they will still be able to teach you how to perform workouts properly and encourage you when you need it the most.  Your trainer can still adjust your workout plan as you go and give you individual attention.  With technology these days, you can easily upload your workout videos to your trainer via an app and your trainer can give you immediate feedback.  As long as you’re dedicated to your workout routine, you can get the same results, in-person or not.

If you need an online personal trainer to help you establish an effective workout routine and keep you on track to achieve your fitness goals, contact me at happyhelen@gmail.com today!

Should You Hire a Personal Trainer?

Spring is here, vaccines are being distributed, and gyms are starting to re-open. It’s the perfect time to resume working out! Getting back in shape can be an intimidating task, but it doesn’t have to be. If you hire a personal trainer, you’ll receive valuable support and guidance as you work towards your fitness goals.

Hiring a personal trainer is one of the best investments you can make! Here are a few ways having a personal trainer can be beneficial. 

They Can Help You Get Started

Starting a workout routine is one of the most challenging steps of your fitness journey. It can be overwhelming and even paralyzing. There’s so much information out there, and it can be hard to sift through all the videos and articles to find out which exercises are best. A personal trainer can point you towards the exercises that are best suited for you and give you the starting push that you are looking for. 

They Can Teach You The Basics

In addition to deciding what exercises to do, you also have to worry about learning how to do them correctly. A trainer can help coach you on the proper form and technique so you don’t injure yourself and get the most out of each workout. They can also help you find the right intensity, frequency and duration for your workouts, so you can continue to make progress safely and effectively.

They Can Help Keep You Going

If you need some encouragement or accountability, getting a personal trainer is the perfect solution! Most people who begin exercise programs stop because they aren’t making progress or they are not motivated in doing their workouts. Having a trainer will provide an extra layer of accountability. They’ll remind you of your goals and provide motivation when you need it the most. Most importantly, they have the knowledge to make adjustments to your workout plan so that you can continue to see encouraging results. 

They Can Provide Individualized Attention and Personalized Plans

When you hire a personal trainer, you’ll receive individual attention - it’s all about you! Your trainer will consider your goals, lifestyle and ability to create personalized plans to reach your goals in the best way possible.

For example, if you’re planning to participate in a triathlon, your trainer can help you put together a plan with proper exercises and nutrition to peak on your competition day. They can adjust your training volume, intensity, and frequency so you show up on race day ready to succeed!

If you have old injuries, your trainer can suggest alternative exercises that won’t aggravate them. If you’re recovering from surgery or are pregnant, they can modify the workouts and tailor it specifically for you. 

If you’re ready to get back in shape and want to reap all the benefits of having a personal trainer, contact me at happyhelen@gmail.com today!

Do You Need a Personal Trainer?

It's February, which means you had a whole month of starting your New Year's Resolutions.  Take a look at where you are now: Did you start? Are you still going strong? Started but stopped? What's stopping you from moving forward? 

The truth is, no matter who you are, everyone needs some help with goal setting.  Elite athletes have coaches who help them perform well and stay injury-free. 

The fact that most of us are not elite athletes means that most people will benefit MORE from a professional helping you with your fitness goals -- since your higher priorities will likely be your family and work.   A personal trainer can help you set realistic goals, introduce you to new food choices and create a plan that work out best for your lifestyle.  

"But I already know what's best for me and I'm already executing it!" That's great if you are someone who is sticking to a good workout regiment- congrats! But even myself, who is a personal trainer, have a coach who helps me with my workouts and nutrition because I know there is always more that I don't know. 

There is so much science around exercise programming and nutrition, not to mention every single person has a different set of genetics, hormones and individual variances that respond differently to different stimuli. How do you know you are optimizing for the best results?

Your health and wellness should be a top priority over anything else - the sad thing is, most people put that last on their list under family and job. But we all know that working out, eating right and sleeping enough only makes you a better spouse, colleague parent. Having a trainer can help you become a happier and healthier person for your friends and family.

Whatever your goals are, my job as a trainer is to give you the tools to help you achieve a greater quality of life.  And hopefully have a little fun in the process!