hi my name is Julie marsland I’m a personal trainer group fitness
personal trainer group fitness
personal trainer group fitness instructor reebok master trainer as well
instructor reebok master trainer as well
instructor reebok master trainer as well and basically i’m here to give you and
and basically i’m here to give you and
and basically i’m here to give you and Veronica a few tips on how you can stay
Veronica a few tips on how you can stay
Veronica a few tips on how you can stay motivated and really stay on track with
motivated and really stay on track with
motivated and really stay on track with your fitness goals for 2011 number one
your fitness goals for 2011 number one
your fitness goals for 2011 number one tip I would have to say is be realistic
tip I would have to say is be realistic
tip I would have to say is be realistic a lot of people will start off gung-ho
a lot of people will start off gung-ho
a lot of people will start off gung-ho 2011 I’m gonna train seven days a week
2011 I’m gonna train seven days a week
2011 I’m gonna train seven days a week and then slowly realize that that’s just
and then slowly realize that that’s just
and then slowly realize that that’s just not possible ideally we always recommend
not possible ideally we always recommend
not possible ideally we always recommend about three days a week minima right
about three days a week minima right
about three days a week minima right that’s a good sway to start off a date
that’s a good sway to start off a date
that’s a good sway to start off a date and then you can gradually start to
and then you can gradually start to
and then you can gradually start to increase from there other tips my
increase from there other tips my
increase from there other tips my biggest suggestion to those who are
biggest suggestion to those who are
biggest suggestion to those who are obviously super busy is schedule the
obviously super busy is schedule the
obviously super busy is schedule the time into your agendas lastly you can
time into your agendas lastly you can
time into your agendas lastly you can maybe even pair up with a friends that’s
maybe even pair up with a friends that’s
maybe even pair up with a friends that’s always a good way to stay motivated
always a good way to stay motivated
always a good way to stay motivated because and you’ve got that other person
because and you’ve got that other person
because and you’ve got that other person kind of kick me in the butt telling you
kind of kick me in the butt telling you
kind of kick me in the butt telling you to come to the gym place a bet yeah see
to come to the gym place a bet yeah see
to come to the gym place a bet yeah see who wins i have a client who placed a
who wins i have a client who placed a
who wins i have a client who placed a bet with his brother saying seeing who
bet with his brother saying seeing who
bet with his brother saying seeing who would lose 20 pounds of first so those
would lose 20 pounds of first so those
would lose 20 pounds of first so those are just my suggestions so if you’re not
are just my suggestions so if you’re not
are just my suggestions so if you’re not meeting your fitness objectives or
meeting your fitness objectives or
meeting your fitness objectives or you’re not losing the way that you were
you’re not losing the way that you were
you’re not losing the way that you were hoping to actually lose could be for a
hoping to actually lose could be for a
hoping to actually lose could be for a few reasons the first could actually be
few reasons the first could actually be
few reasons the first could actually be over training now in most cases however
over training now in most cases however
over training now in most cases however that’s usually not the situation but it
that’s usually not the situation but it
that’s usually not the situation but it could be so you want to kind of gauge
could be so you want to kind of gauge
could be so you want to kind of gauge you know how you’re feeling and just how
you know how you’re feeling and just how
you know how you’re feeling and just how often you’re training because sometimes
often you’re training because sometimes
often you’re training because sometimes you know going to three our workouts
you know going to three our workouts
you know going to three our workouts really aren’t necessary to achieve your
really aren’t necessary to achieve your
really aren’t necessary to achieve your results also other things to look out
results also other things to look out
results also other things to look out for our proper nutrition so obviously
for our proper nutrition so obviously
for our proper nutrition so obviously your foods going to have a huge impact
your foods going to have a huge impact
your foods going to have a huge impact on your results that you’re going to
on your results that you’re going to
on your results that you’re going to achieve so stick to really natural foods
achieve so stick to really natural foods
achieve so stick to really natural foods you know lean proteins good fats healthy
you know lean proteins good fats healthy
you know lean proteins good fats healthy carbohydrates those are basically or
carbohydrates those are basically or
carbohydrates those are basically or winning formulas your intensity to is
winning formulas your intensity to is
winning formulas your intensity to is going to be an important factor and I
going to be an important factor and I
going to be an important factor and I see you kind of peeling away nice and
see you kind of peeling away nice and
see you kind of peeling away nice and gently there now you know you can do a
gently there now you know you can do a
gently there now you know you can do a one hour workout make it super efficient
one hour workout make it super efficient
one hour workout make it super efficient kind of high-impact high energy and it’s
kind of high-impact high energy and it’s
kind of high-impact high energy and it’s gonna be the best thing for your
gonna be the best thing for your
gonna be the best thing for your metabolism really boost up your calorie
metabolism really boost up your calorie
metabolism really boost up your calorie burn and sort of maximize your metabolic
burn and sort of maximize your metabolic
burn and sort of maximize your metabolic results so what do you say we crank this
results so what do you say we crank this
results so what do you say we crank this puppy up a little bit here yeah I can do
puppy up a little bit here yeah I can do
puppy up a little bit here yeah I can do it all right other things again just
it all right other things again just
it all right other things again just talking about you Trish in like earlier
talking about you Trish in like earlier
talking about you Trish in like earlier you know reducing the sugar from your
you know reducing the sugar from your
you know reducing the sugar from your diet these are all substitutions that
diet these are all substitutions that
diet these are all substitutions that are going to be easy
are going to be easy
are going to be easy easy hahaha substituting for whole
easy hahaha substituting for whole
easy hahaha substituting for whole grains as it looks like a white bread in
grains as it looks like a white bread in
grains as it looks like a white bread in the white pasta that sort of thing you
the white pasta that sort of thing you
the white pasta that sort of thing you know if you’re going out for a walk with
know if you’re going out for a walk with
know if you’re going out for a walk with the dog well instead of just making it a
the dog well instead of just making it a
the dog well instead of just making it a walk why not make it a walk / run you’re
walk why not make it a walk / run you’re
walk why not make it a walk / run you’re going out anyway so you may as well
going out anyway so you may as well
going out anyway so you may as well maybe up the ante a little bit and add a
maybe up the ante a little bit and add a
maybe up the ante a little bit and add a little bit more intensity bring a
little bit more intensity bring a
little bit more intensity bring a frisbee and play along with the dog come
frisbee and play along with the dog come
frisbee and play along with the dog come to a red light and all of a sudden that
to a red light and all of a sudden that
to a red light and all of a sudden that red light indicates that ok I’ve got
red light indicates that ok I’ve got
red light indicates that ok I’ve got can’t wrap my abs so go into like a
can’t wrap my abs so go into like a
can’t wrap my abs so go into like a tummy vacuum or something for example
tummy vacuum or something for example
tummy vacuum or something for example like we’re doing right now is sitting on
like we’re doing right now is sitting on
like we’re doing right now is sitting on a stability ball so if you’re at home
a stability ball so if you’re at home
a stability ball so if you’re at home and you got one maybe sit on this while
and you got one maybe sit on this while
and you got one maybe sit on this while you’re watching TV because you got to
you’re watching TV because you got to
you’re watching TV because you got to hold yourself up right you have to have
hold yourself up right you have to have
hold yourself up right you have to have proper posture otherwise what happens
proper posture otherwise what happens
proper posture otherwise what happens you’ll fall off the ball so you can even
you’ll fall off the ball so you can even
you’ll fall off the ball so you can even do this at the office I’ve seen a lot of
do this at the office I’ve seen a lot of
do this at the office I’ve seen a lot of people that are substituting the chairs
people that are substituting the chairs
people that are substituting the chairs now for stability balls with in the
now for stability balls with in the
now for stability balls with in the office yeah so these are all little
office yeah so these are all little
office yeah so these are all little things that don’t take away from our
things that don’t take away from our
things that don’t take away from our daily routine but can be really useful
daily routine but can be really useful
daily routine but can be really useful another great way to get yourselves into
another great way to get yourselves into
another great way to get yourselves into the gym is to put on a great colorful
the gym is to put on a great colorful
the gym is to put on a great colorful outfit now obviously when you go buy a
outfit now obviously when you go buy a
outfit now obviously when you go buy a new workout gear you want to wear it
new workout gear you want to wear it
new workout gear you want to wear it right you got to go to the gym so good
right you got to go to the gym so good
right you got to go to the gym so good way to get in here now you can see what
way to get in here now you can see what
way to get in here now you can see what some of the clothing Veronica’s wearing
some of the clothing Veronica’s wearing
some of the clothing Veronica’s wearing here through her shoulder blades there’s
here through her shoulder blades there’s
here through her shoulder blades there’s these two bands and this is easy tone
these two bands and this is easy tone
these two bands and this is easy tone resist own technology and you’re going
resist own technology and you’re going
resist own technology and you’re going to notice it’s a rigid fabric that’s
to notice it’s a rigid fabric that’s
to notice it’s a rigid fabric that’s going to enhance your posture it’s going
going to enhance your posture it’s going
going to enhance your posture it’s going to create a little bit of resistance so
to create a little bit of resistance so
to create a little bit of resistance so each time you move each time you engage
each time you move each time you engage
each time you move each time you engage in a movement you’re going to work those
in a movement you’re going to work those
in a movement you’re going to work those muscles that much harder so the
muscles that much harder so the
muscles that much harder so the rhomboids the mid traps a little bit
rhomboids the mid traps a little bit
rhomboids the mid traps a little bit here through your back and through your
here through your back and through your
here through your back and through your shoulders now right here there’s a nice
shoulders now right here there’s a nice
shoulders now right here there’s a nice panel perfect position by the way hahaha
panel perfect position by the way hahaha
panel perfect position by the way hahaha so within that panel once again is that
so within that panel once again is that
so within that panel once again is that resist own technology that panels met
resist own technology that panels met
resist own technology that panels met once again to create a little bit more
once again to create a little bit more
once again to create a little bit more resistance so yeah get the firm up your
resistance so yeah get the firm up your
resistance so yeah get the firm up your butt and achieve those results a little
butt and achieve those results a little
butt and achieve those results a little bit faster it’s not a magic pale what
bit faster it’s not a magic pale what
bit faster it’s not a magic pale what its gonna do is you know just give you
its gonna do is you know just give you
its gonna do is you know just give you that little extra edge a little extra
that little extra edge a little extra
that little extra edge a little extra something to help you achieve those
something to help you achieve those
something to help you achieve those goals the footwear basically is balanced
goals the footwear basically is balanced
goals the footwear basically is balanced pod technology that’s been incorporated
pod technology that’s been incorporated
pod technology that’s been incorporated into the shoe into the soul which
into the shoe into the soul which
into the shoe into the soul which creates an unstable surface therefore
creates an unstable surface therefore
creates an unstable surface therefore activating your leg muscles and butt
activating your leg muscles and butt
activating your leg muscles and butt muscles that much more making you kind
muscles that much more making you kind
muscles that much more making you kind of increase your posture really hold
of increase your posture really hold
of increase your posture really hold your balance and of course you know
your balance and of course you know
your balance and of course you know great colors we’ve also got it in black
great colors we’ve also got it in black
great colors we’ve also got it in black and in white people will often give up
and in white people will often give up
and in white people will often give up their whole workout routine because
their whole workout routine because
their whole workout routine because they’re looking at the scale and they’re
they’re looking at the scale and they’re
they’re looking at the scale and they’re not seeing the numbers drop I usually
not seeing the numbers drop I usually
not seeing the numbers drop I usually advise against only going by
advise against only going by
advise against only going by scale go by how your clothes feel how
scale go by how your clothes feel how
scale go by how your clothes feel how you feel in your pants you know
you feel in your pants you know
you feel in your pants you know sometimes if they’re loosening up
sometimes if they’re loosening up
sometimes if they’re loosening up meanwhile the numbers on the scale
meanwhile the numbers on the scale
meanwhile the numbers on the scale haven’t moved it’s probably an
haven’t moved it’s probably an
haven’t moved it’s probably an indication that you put on a little bit
indication that you put on a little bit
indication that you put on a little bit of muscle mass and you know decreased
of muscle mass and you know decreased
of muscle mass and you know decreased your fat mass which is always a good
your fat mass which is always a good
your fat mass which is always a good thing another way of measuring your
thing another way of measuring your
thing another way of measuring your results without stepping on the scale is
results without stepping on the scale is
results without stepping on the scale is maybe asking a trainer to do a skinful
maybe asking a trainer to do a skinful
maybe asking a trainer to do a skinful test so basically they’ll take calipers
test so basically they’ll take calipers
test so basically they’ll take calipers and the measure your skin fold I know
and the measure your skin fold I know
and the measure your skin fold I know lots of fun maybe a little less of an
lots of fun maybe a little less of an
lots of fun maybe a little less of an invasive method which you can even do at
invasive method which you can even do at
invasive method which you can even do at home is to take a measuring tape and
home is to take a measuring tape and
home is to take a measuring tape and just measure off your chest your hips
just measure off your chest your hips
just measure off your chest your hips and your waist and then that’s another
and your waist and then that’s another
and your waist and then that’s another way of tracking your results over and
way of tracking your results over and
way of tracking your results over and above just hopping on that scale and for
above just hopping on that scale and for
above just hopping on that scale and for those of you who are looking for those
those of you who are looking for those
those of you who are looking for those six-pack abs I unfortunately don’t have
six-pack abs I unfortunately don’t have
six-pack abs I unfortunately don’t have a magic formula for you basically it’s a
a magic formula for you basically it’s a
a magic formula for you basically it’s a whole combination of watching what you
whole combination of watching what you
whole combination of watching what you eat doing some cardiovascular activities
eat doing some cardiovascular activities
eat doing some cardiovascular activities on a regular basis also engaging in
on a regular basis also engaging in
on a regular basis also engaging in resistance training so those three
resistance training so those three
resistance training so those three factors are going to really help
factors are going to really help
factors are going to really help optimize your results so don’t leave
optimize your results so don’t leave
optimize your results so don’t leave anything out make sure to do all three
anything out make sure to do all three
anything out make sure to do all three proper nutrition cardio resistance
proper nutrition cardio resistance
proper nutrition cardio resistance training and you’ll be well on your way
training and you’ll be well on your way
training and you’ll be well on your way to your results
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