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Lesson 4. What to eat and how to exercise

These course can include choosing healthier meals and making time to exercise, and they can represent big shifts in the way you live your life. Even though these are ultimately positive changes, it can still be difficult to stick with your health and fitness journey.

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  • Lessons 1 out of 5
  • Duration 60 mins
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Create healthy meals

Eating a healthy, balanced diet is one of the most important things you can do to protect your health. In fact, up to 80% of premature heart disease and stroke can be prevented through your life choices and habits, such as eating a healthy diet and being physically active.

Get a perfect body and stay healthy & fit:

  • optimal diet selection ;
  • individual training programs;
  • group & personal trainings;
  • weight loss program.

10 Reasons to hire a personal trainer

If you are just starting out with an exercise program or you aren’t seeing results with your current routine, a personal trainer might be your best option. Here are 10 reasons why you might want to hire a personal trainer.

1. You're not seeing results

By looking at what you’re already doing, a trainer can suggest ways to change or tweak your workouts to make them more efficient and effective. A trainer can help you figure out if your goals are realistic.

2. You don't know where to start

A trainer can help you with the basics. The workouts you do should be based on the F.I.T.T. principle: You choose the frequency, intensity, time, and type of workout and manipulate these elements over time. A trainer can help you navigate the process.

He can teach you how to get the most out of your workout, while also making sure you don’t overdo  it.

3. You're bored with your workouts

If you’re an experienced exerciser, you may not have considered working with a personal trainer. However, it can be a great choice if you need some variety in your workouts. It’s easy to fall into a workout rut, doing the same workouts over and over. This isn’t just boring; it can also lead to weight loss plateaus, overuse injuries, and burnout.

A trainer offers a fresh perspective and new ideas to challenge your body and your mind. Even if you only have a few sessions or meet every few weeks, it can be refreshing to have new workouts and exercise equipment to try.

4. You want to learn how to exercise on your own

Even if your goal is to create your own workouts and exercise by yourself, hiring a trainer for a few sessions offers the benefit of helping you learn the right way to perform a new exercise. This is especially true if you’re new to strength training and need to practice. A trainer can:

Bring in targeted exercises: This knowledge is gold, especially for the home exerciser. Knowing a variety of exercises that target different muscles allows you to create your own workouts.

Demonstrate good form: To get the most out of your workouts and avoid injury, you need to do each exercise in a certain way. A trainer can offer cues to help you get your body into the right position to ensure you are doing each move correctly (and safely).

5. You need accountability and motivation

Motivation comes from all kinds of places, both internally and externally. You may already have some intrinsic motivation to exercise, such as wanting to be healthier or to get off your high blood pressure medication. You also need extrinsic motivators to keep exercising. A personal trainer can be that motivator. By hiring a trainer, you’re creating motivation in several different areas.

Your trainer will probably ask about your week, wanting to know if you did your workouts and how your eating plan is going. Knowing that you’ll have to report in can make you less likely to skip your workouts.

Easy 5 healthy eating tips

  • Prepare most of your meals at home using whole or minimally processed foods. Choose from a variety of different proteins to keep things interesting. Using catchy names for each day can help you plan.
  • Make an eating plan each week – this is the key to fast, easy meal preparation. Check out our shopping tips here.
  • Choose recipes with plenty of vegetables and fruit. Your goal is to fill half your plate with vegetables and fruit at every meal. Choose brightly coloured fruits and vegetables each day, especially orange and dark green vegetables (click here for more information). Frozen or canned unsweetened fruits and vegetables are a perfect alternative to fresh produce.
  • Avoid sugary drinks and instead drink water. Lower-fat, unsweetened milk is also a good way to stay hydrated. Keep a reusable water bottle in your purse or car so you can fill up wherever you are going.
  • Eat smaller meals more often. Eat at least three meals a day with snacks in between. When you wait too long to eat you are more likely to make unhealthy food choices. Keep easy-to-eat snacks (like this) in your purse or bag for emergencies.