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Continued: 20 Fit Tips for 2020

Continued: 20 Fit Tips for 2020

January 27, 2020

#11: Work for Intensity, Not Time


Some of the hardest workouts I've done are because I was lacking time. The notion that you have to work out for 60 to almost 90 minutes isn't accurate or realistic, especially when you live a busy life. Structure your time and crank up the intensity of your workout to fit that crazy schedule. Be excited that you found the time to sweat!

Action Step: Try fitting in some High Intensity Interval Training (HIIT)to your workout routine. The big bursts of movements paired with shorter rest times give you some major return on time and (sweat) investment!



#12: Explore Intermittent Fasting



Without getting too technical, intermittent fasting (IF) is a routine where you limit your window of food consumption to a specific range of time or hours of the day and fast the rest. IF helps controls calorie intake, falls in line where we already fast during our sleep, and is pretty easy to do with minimal effort. Anything that make being fit easier in 2020…sign me up!

Action Step: Just try one day of having an 8-hour controlled window to eat and a 16-hour period to fast, not including water, tea, or other no-calorie drinks. See how you feel and how easy it was. Then do it again the next day. Then the next. And check it out…you've become someone that fasts intermittently :D



#13: Raise the Incline of the Treadmill



Who doesn't enjoy a nice jog on the treadmill? But it's 2020 now, so it's time to mix it up and get a little more out of your treadmill workout. You likely play around with that speed adjustment button on the treadmill quite a bit, but seldom look to the incline adjustment buttons.

Raising the incline of the treadmill at low speeds will crank up your heart rate surprisingly fast and target muscle in your hamstrings, glutes, and calves that might need a little extra love in your workout.

Action Step: After warming up at 0% set the incline to 15% or even explore 20%, keeping your speeds anywhere from 2.0-3.5mph for 5 minutes. Head up, shoulder drive back to front, hips slightly over ankles, and step with a short stride. Watch the fire light up in your legs, your heart rate quicken, and the sweat start to pour.



#14: Sparkling Water is All the Rage



In the last couple of years, sparking/carbonated water has hit the market in some fun and funky ways that make it more "hip" than ever to stay hydrated. The great thing is that this does make drinking water more fun and filling! With a wide range of flavors from lime to blackberry citrus, your taste buds stay engaged and the carbonation creates the feeling of being full—which can help stave off hunger (see Fit Tip #12).

Action Step: Nothing too complicated here. Head to your local grocery store, hit up the water aisle, see what flavor speaks out to you, and head to the cash register. The End!



#15: Row, Row, Row Your Boat



Well technically your ergometer, but you get the point. The rowing machine is very commonly overlooked, under-utilized, and incorrectly used piece of fitness gold! Rowing engages 85% of the muscles in your body and is a great blend of cardio and strength work when done properly.

What you'll want to avoid on the rowing machine is the "Fly and Die" approach, which is hopping on and pulling the handle uncontrollably until you're out of breath. You wouldn't do this on a treadmill or spin bike, so take the time to learn the basic aspects of rowing for an amazing addition to your workout routine in 2020.

Action Step: Here's the beginners guide to rowing: Drive with the legs FIRST, leaning the body back to a "1 o'clock" position. Finish with the arms LAST and the handlebar at the top of the sternum. Repeat this motion in the opposite sequence on the way back, extending the arms FIRST, hinging the body at an "11 o'clock" position, and bending the knees. The sequence should always be legs, body, arms, then, arms, body, legs.



#16: Don't Overdo Your Protein Intake



A widely held belief is that to build more muscle, we need more protein. This is true, but only to a certain point. Proteins are the building blocks for muscle, so you'll definitely want to make sure you have a few good protein options for after your workout. These options often come in the form of dietary supplements, which are completely fine, as there are a lot of reputable companies that offer quality products.

The body, however, is a smart machine. In terms of protein, this means that your body will simply absorb what it needs for muscle recovery and gain, and then basically send the rest to the toilet.

Action Step: So, how much protein are you supposed to consume then?? Without getting too numbers-obsessed and with the understanding that everyone's body is different, a good ballpark would be to multiply your current weight by 90%. That number is the rough amount of grams of protein you'll want to take in. (Ex. 238lbs x 0.9 = 214.2g)



#17: Go Digital with Your Workouts



Just as we went from VHS and DVDs to Redbox and Netflix in how we view entertainment, the tools we have for engaging in fitness have also evolved in 2020. With at-home options like Daily Burn, Peloton, and Mirror, it's easier than ever to get a group workout experience in your own living room, on your own time!

Fitness on-demand is a great way to get in a quality workout without having to think too hard. All you have to do is press play and get moving to whatever your selected workout is.

Action Step: Most of these platforms offer a free trial to experience their offerings. Take the time to research online and view a couple "trailers" of workouts that they have for preview. Once you find something that interests you, dive in and experience the benefits of having your trainer right in your pocket as you press play, rock out with your headphones on and work up a sweat in the comfort of your own home!



#18: Food Delivered to Your Door



I'll admit I am not the best cook—but I can follow directions! With so many options available to bring a week's worth of meals to your door (a la Blue Apron or Hello Fresh), it's easier than ever to meal prep and stick to your nutrition plan. Packed with all the fresh ingredients you need (…and ones you didn’t know you needed) some of the most delicious healthy dinners become easy and even fun to make!

Action Step: Explore the websites of meal delivery companies and compare to what you normally shop for at the grocery store. If you're not seeing a big difference in costs or you think the convenience alone would be worth the price, then this is a great route to go. Plus, most companies will offer a few of your first meals for free, so there's no risk involved in giving it a try!



#19: Hire a Personal Trainer



This seems like a luxury right? A person who designs my workouts to fit my goals, holds me accountable, makes fitness fun, and all I have to do is show up? What you might not know is that a personal trainer is not as much of a luxury as you might think!

If you really are committed to making 2020 your fittest year yet, then hiring a pro is one of the most logical (and effective) steps you can take. There are realtors to sell your house, mechanics to fix your car, and fitness professionals to ensure your health and wellness goals are met. Trust me, we spend an ungodly amount of time with our noses in personal training books and movement science articles, so we are ready to take care of you and get you to your goals!

Action Steps: Inquire about personal training at your local gym. Ask questions about how a fitness professional can come up with a personalized plan of action and if they're willing to give you a sample of what they're offering (like the complimentary personal training sessions available at Catalyst). Finding the right personal trainer is about creating a positive, meaningful relationship between both parties so that they're ready to take action and crush goals together!



#20: Find Joy in What You Are Doing!



At the end of the day, go with whatever type of fitness makes you happy! You're more likely to stick to a healthy lifestyle if you're engaging in a routine that you enjoy.

Haven’t found that workout that really gives you all the feels? That's okay—explore, explore, explore! In 2020, there are so many options out there for fitness goers of all walks of life, you're bound to find an ideal sweat to help you get fit.

Action Step: You're already doing it by reading this, so go make 2020 your fittest year to date!

Dane Robinson-BS, PES, NASM-CPT

UB Bulls 2008 MAC Champion Alumi

Lululemon Ambassador
Instructor : Presenter : Coach
443.831.0855 (cell)
TODD DURKIN MASTERMIND FITNESS PRO

Fitness Tips for 2020

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20 Fit Tips for 2020

January 21, 2020

#1: Move; don’t exercise

We have a love/hate relationship with the word “exercise”. It’s tough. Hard. Boring. Sometimes it hurts. As we head into 2020, shift your mindset to just move. No matter what that is, because getting out of bed is hard enough on some days. Move your body in a way that gets your heart rate up and gets the blood flowing. Some movement is better than none.

Action step: Plan out what you're going to do for movement in your week. And have a plan B (i.e. Take the dog on a walk) as your “No excuses” backup, just in case your initial plan for movement doesn’t pan out.

#2: Hydrate

Myths about hydration aside, with the amount of sugar, additives, and overly caffeinated drinks around, water still holds it’s place as something we all should get more of in our life. For not just in our favorite class, but regular everyday function.

Action Step: Wake up in the a.m. and chug a lug 8oz to start the day off right and flush the system at the peak of your day.

#3: Strength training

Strength is the new sexy. Strength development is all about forcing the muscles in our body to “go hard or go home!”. The best part about this is that you can achieve this and keep your workout LOW IMPACT, easy on your joints, and also burn a ton of fat calories while you’re at it!

Action Step: For your next workout, seek a class, format, or exercise routine listed as “low impact, strength training”. Watch the magic happen as your heart rate stays steady, your muscles shake, and you smile with sweat on your face.

#4: Fruits and veggies are cool

Sometimes we feel that these items are boring and we can’t really do much with them. In 2020, it’s almost “in” to be vegetarian/vegan because there are so many tasty options out there for this population. And even if you’re not you can still enjoy these options and positively impact the movements you are involving your body in.

Action Step: Color up your next meal with some veggies, great seasonings or in a unique dish, and finish it off with some fruit for dessert.

#5: Use tech to track your efforts

Seeing your results are fun, engaging, and motivating. When we are able recognize our efforts in a given workout or way we move, it can help with accountability, goal setting, and ensuring we are giving a consistent effort. Tech drives a lot of what happens in 21st century life, so their are options are all around to help utilize and track progress in your fitness routines.

Action Step: Once you find a watch, device, tracker, or app that you enjoy using, embrace it as a tool in your fitness journey—DON’T OBSESS over it though. It’s a balancing act, I know.

#6: Watch out for packaged and processed

There are a lot of options when it comes to what to put in your body. Some may be visually yummy, but man, there’s a lot of “stuff” in there. Know what’s in your food and more importantly, be able to identify what’s what in there as well. The harder it is to pronounce the name of an ingredient, the more you should think about putting it back on the shelf.

Action Step: Next time when you want a snack, let’s say chips, remember that it should be only potatoes, salt, and oil…that’s it.

#7: Explore core off the floor

“I hate doing core movements”…said nobody ever. Working your core is emotionally rewarding, because not only is it an area we want to target aesthetically, but it also helps stabilize the body in regular everyday life. But, a ton of sit-ups aren’t going to get the job done. Encourage yourself to try some standing core movements to take your core work up another level. Figuratively and literally!

Action Step: As you explore standing core exercises, try to emphasize core movements that involve rotations and twisting motions. These will help you work more efficiently, since you are targeting the core in 3 dimensions by rotations.

#8: Hold yourself accountable

Goals are usually more attainable when you have someone checking in on you. Having an accountability team or person allows us to go further and faster. Find someone who can work with you, checking in on good and bad days to help keep you moving forward—figuratively and literally.

Action Step: Try finding a Facebook group of people who share the same workout favorites as you. Join and introduce yourself, share your why, and watch the wave of support come your way and keep your flame ignited!

#9: Work more non-mirror muscles

When training in 2020, try to keep a focus on pull movements to strengthen the upper back and posterior chain, like deadlifts and glute bridges, for example. By working these areas of the body you're helping to prevent injury, as well as creating a strong balance that helps you become more effective in exercising the front of your body.

Action Steps: If you’re working out on your own, shoot for a 2:1 ratio of backside to front side exercise selection, to keep the areas not in front of the mirror strong bay bay!

#10: Be smarter about your “guilty pleasures”

I have plenty of clients and class participants tell me, “I workout so I can enjoy what I want to eat.” I want to point out that this is TOTALLY FINE if that’s what floats your boat. But for those that want to impact their body and reach specific goals, this mentally may not work so well. Working out harder and longer doesn’t make room to eat whatever you want. Similarly, punishing yourself in a workout because you ate poorly is not healthy either. Pick and choose when you’re going to indulge and factor that into your overall goals and plans. Don’t use it as an excuse or as something you have to punish yourself for.

Action Step: Find alternatives to some of your favorite guilty pleasures. Want a milkshake? Try one with some delicious protein powder, almond milk, and a banana. How about cookies? Maybe with some oatmeal, dark chocolate, and a sugar alternative!

#11-20 coming soon!


--
Dane Robinson-BS, PES, NASM-CPT

UB Bulls 2008 MAC Champion Alumi
Instructor : Presenter : Coach
443.831.0855 (cell)
TODD DURKIN MASTERMIND FITNESS PRO

Fitness Tips for 2020

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