A Beginner’s Guide To Becoming Your Own Personal Trainer

In these hectic times of the COVID-19 pandemic, you might have finally taken the tough but great decision of committing to your health. But, as you have to work out in a socially distant setting, an acute self-awareness of your goals and fitness routine should be taken into consideration. Information overload can be a massive problem because of the internet, and working out has been made more confusing and complicated than it really is. 

At Fleming Fitness, we want to help you figure out the ideal fitness plan that is unique to you. We want to help people lose weight and become fitter by giving them the tools to live a healthy lifestyle. This is why we have put together a beginner’s guide to becoming your own personal trainer to help you learn the safe, effective, and efficient way to a healthier lifestyle.

Getting Started 

Commit to the mindset of being fit: Obesity is a serious health issue that causes numerous health problems (high blood pressure, cholesterol, diabetes, cardiovascular disease, sleep apnea, and more). It could be a family member, friend, or even yourself who needs help. Don’t let yourself or your loved ones become one of the ailing victims of cardiovascular disease, the number one killer in America. You can lose weight and keep it off if you are willing to make a lifestyle change. Commit to being fit. The best exercise plan is one that combines healthy nutrition, resistance training, and cardiovascular training. Those three combined and done correctly will give you permanent results and will change your life forever.

Figure out a routine that works: The proper routine for you is the one you can stick with permanently. You might read in magazines or online that you need to do cardio three to five times a week and weight training two to three times a week. There is no point in following these recommendations if you are going to do it yoyo style. Meaning hard for two to three months, then quit for three to four months and repeat. If you can’t maintain the routine, it’s too much for you to handle. If you can commit to even one or two workouts/week forever, then that is the BEST routine for you.

Next Steps

Figure out your estimated caloric needs: The key is learning the energy balance equation ( calories in and calories out). Calories in are from the foods we eat, and calories out are from the calories we expend during the day from exercise and activity. When the calories expended by the body are greater than the calories consumed, fat loss occurs, and weight is decreased. You need a negative calorie balance daily and weekly to lose weight. It takes a deficit of 3500 calories to lose 1 pound of fat. The ideal amount of fat loss is no more than 2 lbs a week. To determine your daily caloric needs, you need to calculate your BEE (Basal Energy Expenditure)

For men = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.775 x age)

For women = 655.1 + (9.563 x weight in kg) + (1.85 x height in cm) - (4.676 x age)

Then multiply your BEE with your activity level: 

Sedentary (little activity) BEE X 1.2

Light (1-2/week) BEE x 1.375

Moderate (3-5/week) x 1.55

Very Active (6-7/week) x 1.725

This will give you estimated caloric needs.

Have S.M.A.R.T. goals

Specific- Calculate your BEE and then multiply it with your activity level to figure out your particular caloric requirements. 

Measurable- Hire a professional to keep you accountable for the work you do. Keep track of your routines in a book or on your phone, and make sure to update it every day.

Achievable- Make sure your goals are achievable by you. Push yourself to a sensible limit to attain your dream fitness goals. 

Realistic- Do not ever overdo your exercise. It could lead to permanent muscle damage and other injuries. Remember to stick to a routine and goal that is realistic, keeping in mind your diet and lifestyle. 

Timely- Stick to your routine. Have daily, weekly and monthly goals. Make sure you achieve them. Having a professional help you out ensures that you can stick to a reasonable timeline. 

Advice From The Pros

Invest in your health: Have the mindset, “I am investing x amount of money a month so I can live a healthier, longer life.” But maybe it’s not about the money. Perhaps it’s because of a lack of knowledge, and you are frightened because you don’t know where to start. Or maybe you just don’t want to be judged in any way. It’s normal and alright to be scared, but really there is no reason to be. A lot of my clients told me they were scared out of their minds to start an exercise routine. They were scared they would hurt themselves, and they had no idea how to use the equipment or what to do. But once I taught them the correct way, they realized that their fears were for nothing. It wasn’t as hard as they thought and they enjoy the exercises now. Instead of it being a chore, it is something they look forward to and is now part of their daily routine.

Don’t weigh yourself every day: You might get too obsessive with it, and this might put you off the whole process if you are hoping for immediate results. Keeping tabs on your progress is essential, but if daily weighing will cause you anxiety, then maybe once a week is a great time to check on how your clothes fit and how you feel.

Reach out to a health professional: Get professional help with exercise routines and schedules and learn how to read nutritional labels. Please take advantage of our Kinesiologists to help get you kick-started. Also, keep in mind you are in this for the long haul. You will have ups and downs along the way. Don’t worry about the scale if it goes up. Stay focused on your SMART goals to get back on track.

As leading personal fitness trainers in Ottawa, Fleming Fitness has the experience of working with a variety of clientele from healthy to severely injured and to the elderly. Fleming Fitness is not a gym. We provide active and post-rehab exercise therapy in our spacious semi-private clinic or in the comfort of your home. We are now offering live virtual training sessions, and we will ship you a starter package that includes therabands for free. We also perform Functional Capacity Evaluations (FCE’s) to determine one’s abilities to perform tasks compared to ADL’s or work requirements to see if one can return safely. Our studio is spacious, bright, and clean with top of the line equipment. We pride ourselves on our professionalism and help customize personal fitness programs for all fitness levels.

Visit our website to learn more or contact Fleming Fitness today.