The good news is Memorial Weekend is just four weeks away! The bad news is Memorial Weekend is just four weeks away and we still haven’t gotten started on that new year-new you fitness program we were so gung-ho about back in January. OK, so we can’t whip ourselves into the shape of our dreams in a month, but we can certainly make progress, get healthier, stronger, and ready to roll into Memorial Day weekend feeling fierce. We talked to 5 top Bergen County trainers on how to do it.
Rob Kehoe, personal trainer at Paramount Fitness and Performance, Waldwick
Start with a strict meal plan and go from there. I recommend eating lean proteins, high veggies and low carbs and sugars. Like Eggs or Oatmeal with a little cinnamon for breakfast, a fruit for snack and lean proteins with veggies for lunch and dinner. Beverages should be unsweetened ice teas and water. For workouts that get the body in shape quickly I recommend starting and ending every workout with a good stretch to avoid injury. Then use a combination of squats, rows, pushups and lunges, in heavy reps and intervals- creating a circuit will make it more fun. Weekly you should aim for 5 days of workouts and 2 days of rest. This combo of eating right and exercise will help get you there. For detailed workouts and eating plans- come visit us!
Régine Jefferson, CEO, BodybyRégine
As an avid athlete & sports nutritionist, I’ve done it all from personal training, bodybuilding, coaching, to wellness advocate, and currently nutritionist, but honestly any good progress with sculpting that summer bod begins with a lifestyle change. The biggest mistake most make is attempting to change drastically, but that usually only works for a few. Everyone is different, meaning what works for you won’t work for the next person and vice versa for nutrition and fitness, although taking the approach of gradually making healthy lifestyle changes is ideal for anyone.
For starters try implementing more water on a daily basis and become more active, even if that means taking a walk or jog and increasing the distance a bit more each time. Joining a gym and jumping into a rigorous training and eating regimen can be overwhelming, especially if you don’t have the foundation. Developing and having the right mindset is key! You cannot become healthier, get a slamming body, or change your lifestyle if you’re not mentally ready. Once you have the mindset for change, the lifestyle will follow, and you will see results. Make subtle changes daily, including making healthier food choices and becoming more active and you will be well on your way to reaching those goals come summer!
Daine Chang, personal trainer and owner, DTC Fitness, Tenafly
Trying to get in shape starts with setting a realistic goal. Figure out what the healthiest way to achieve and maintain that goal is. Total body workouts are ideal to recruit more muscles to work, thus maximizing the calories and burning properties. Do a total body workout five days a week for at least 30 minutes. Cardio should done after each workout, 15 to 20 minutes to burn extra calories and body fat.
And the most important part is not to compare yourself to anyone else. Everyone's journey is different, so be patient. Health is a lifestyle. Always remember that whoever it is you admire, it took them time to get there.
Ali Ghavami, co-founder and trainer, Kaeos Fitness, Englewood
Four weeks is a short time, so to be as successful as possible, follow these rules:
1. Make it a priority.
2. Map out the entire month and stick to it.
3. Remember that a combination of diet and exercise will give you the best results.
In terms of diet, most diets work and people fail. Trust the diet and commit to it for 28 days. You will see results if you follow it. Two of my favorite diets for a one-month plan are The Whole30 diet or the The Fast Five Diet. Pick one and stick to it!
For exercise, make strength training a priority. Weight training is important to keep tone while dieting to ensure you will look your best. I recommend at least three times a week. Focus on strength over volume. The Strong Lifts 5x5 program will work well while dieting. If you are more comfortable using machines, do a total body workout and pick five different machines. For example: chest, back, shoulders, legs, abs and do 5 sets of 5 using a weight that is challenging.
Cardio will help, too. But it’s best to do on an empty stomach first thing in the morning with moderate intensity for 30 minutes. Mix it up between the treadmill, stepper, elliptical, and bike.
And don’t forget non-exercise physical activity (NEPA). Try to be active as possible. Walk more, park further, get those physical projects you have been putting off done. Spring cleaning will burn a lot calories.
Jen Peterson,Certified Master Personal Trainer, NJ Fitness Trainer
1. Incorporate 30-to-60-minute strength training sessions three-to-five per week and use compound movements. For example, perform a squat with a shoulder press or lunges with bicep curls.
2. Execute cardio a minimum of 3 times per week for 25 to 45 minutes each time. Walking, jogging, elliptical and the Stairmaster are all great forms of cardio.
3. Download an app and track your calories so that you create a small calorie deficit each day, which will lead to slow and steady weight loss.
