Total Body Wellness: The Foundation of a Great Workout PDF Print E-mail
Written by Ashley Berlin   
Thursday, 09 September 2010 08:35

Total Body Wellness: The Foundation of a Great Workout
If you’re burnt out on what you’re doing in the gym or feel a little lost in the rows of machines, read on to learn some of the secrets the pros know.

All great trainers have a foundation to the programs they put together for themselves and their clients. For some, having a trainer is a luxury and for others it’s a necessity to get them to good health. There is something to be said for the levels of success you can reach when you have someone coaching through the hard stuff. And believe me, there are hard parts to getting in great shape. I always tell my clients that if getting in great shape was easy, everybody would be doing it.


There are 5 basic rules good trainers use, and if you implement these properly your workouts will be shorter, burn more fat and be more safe and efficient. Cincy-Shoes-In-Story-GIF.GIF


1. Set Goals Properly

You’ve probably heard of SMART goals, and they work just as well with working out as they did in that psych class you took in college. Your goals should be Specific, Measurable, Achievable, Relevant and Time-based. So let’s say your goal is 5 pull-ups in 6 months. You know exactly the skill set, we can chart your progress, it is absolutely something that can be done, it’s very relevant to your wanting great posture and smokin’ arms and we set our time range.


Log your workouts. This is a big piece of proper goal setting because it allows you to take a look back at how far you’ve come.


Celebrate your achievements. Yell. Get excited. Make new goals, clobber them and then celebrate again.


2. Schedule

There are days you should be working hard and days you have to rest. Your biggest growths are going to be while you a resting. Try a schedule of 3 days on, 1 day off. During a workout routine is the enemy, but getting to the gym requires a schedule. So here your schedule is a 3/1 but your rest days will rotate weekly keeping routine at a minimum.


3. Build the Foundation - Take Advantage of a Free Session

One session with a trainer means you can work on the basics, which are the foundations of strength. It’s so important to build basic strength as the foundation of your program. When it’s done right, you’ll gain knowledge and walk away with a solid foundation.


Use free weights and forget the machines. If the trainer is walking you though a circuit of machines, you aren’t learning or growing and working with a personal trainer should provide you with both.


4. Nix the Long Run

Running long distances can make you carry more fat. Your cardio workout should be short and intense. A while back we talk about Tabata (, which is a much better alternative.


5. Functional and Core Movements

Every workout should be centered around functional movements. The things you do in the gym should simulate things you do everyday. I have a client who could never lift her bag of cat litter until we started working on dead lifts. She doesn’t dead lift with me because I’m preparing her for a dead lifting show down with some dudes at the gym. She dead lifts with me so that she can easily pick up the bag of mulch, or move boxes downstairs, or let the mattress up to tuck the sheet when she’s making the bed and her back doesn’t give out.


Your core protects the spine and is generally engaged in most of your day-to-day movements. Increase your core strength and you increase overall strength. Stop isolating muscles and focus on functional and core movements that recruit multiple muscle groups.

Ashley Berlin -

Ashley Berlin is the health and fitness columnist for Cincy Chic and the owner of BEAT Personal Training in West Chester. Want more information about something you read here? Send her an e-mail at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .Read More >>

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