TRAINER PET PEEVES

I wanted to share some of the most commonly heard phrases I hear from my clients that make me shake my head a little. I understand that we are bombarded with messages and influences that shape our beliefs, which can prohibit us from taking action, forming good habits and creating life-long behaviours. However, as a trainer, I find that many of my clients are unaware that these seemingly harmless phrases (i.e. beliefs) are working against them and what they are trying to accomplish.

Do any of these sound familiar to you?

1. “I just want to tone!” – Okay, but what does this even mean? If toning isn’t gaining muscle, then what is it? We either lose or gain fat, or allow our muscles to grow or shrink. There is no in-between. Toning simply means wanting more shape, i.e. more muscle than fat. But the word has been hijacked by the fitness industry to mean something else, something other than building muscle. For females especially, it’s time to rephrase: say that you want to lose fat and gain some muscle, and delete the word “tone” from your vocabulary entirely. Don’t buy into the myth that lifting heavy will make you bulky. Straight up: to “tone” means to lift heavy and hone in on your nutrition.

1. “I do a lot of [sit ups/planks/other ab exercise), why don’t I have abs?” – Sorry to break it to you, but abs are built in the kitchen. Your abs won’t pop if you have a lot of fat to lose. It is a far better investment of your time to focus on what you are putting in your mouth than pumping out a million crunches. Further to that, you won’t actually burn that many calories doing all that work. Ab exercises are important because they help us engage our core in all the exercises we do for stability and strength, so focus on that aspect first. Don’t compare your stomach to those gym junkies showing off their highlight reel. Remember that they are capturing one moment and may not look that way all the time. Spend time evaluating your food choices and focusing on building core strength and stability first! And important to remember: your core includes your back too!

1. “I fell off the bandwagon.”- There is no bandwagon, unless you are on a diet! This kind of thinking implies short-term strategies that have a start and an end. Spend some time asking yourself the tough questions like “What will work for me in the long run?” Telling me you fell off the bandwagon suggests you aren’t looking long-term and are searching for a quick fix.

2. “I drink protein shakes and still can’t lose weight.” – Protein shakes aren’t some magical weight-loss elixir. Rather, they are intended to supplement a healthy diet, and are not a replacement for real food - unless you are looking for a bandwagon to jump onto. Although they can supply enhancements to your current diet, like a quick source of protein to satisfy cravings and keep calories low, they are not going to make much of a dent in your weight loss goals.

1. “I did HIIT and cardio 5 days this week.”- Doing more is not always beneficial. In particular, if you have a high level of stress, adding more HIIT and long cardio sessions can be counterproductive. Doing more and eating less is out: remember, quality over quantity!

2. “I don’t have time.”- Because you don’t make it! We all have the same amount of time in a day. It is okay if exercise isn’t always a priority, but be straight up with me, your trainer! Don’t tell me what I want to hear. We always have time when it is something we need and something we really want. It is completely understandable to say instead, “Time got away from me and other priorities came up, so I didn’t have time to focus on myself this week.” Life happens, believe me, I know! But if you’re honest with yourself (and with your trainer), I can help you make manageable changes and work with you to find the time.

1. “I eat clean and still can’t lose weight.” - The word ‘clean’ (and ‘healthy’ too, for that matter) has become such an obscure term and means something different to each person. It’s another one that got hijacked by the fitness and fad diet industry, much to my chagrin. Eating clean and healthy tells me nothing about the quality of calories you are consuming, the timing of them, or if you are getting enough or too many. If you truly believe that what you’re eating is ‘clean’ and you’re still not reaching your goals, then something is amiss. Luckily, as a fitness and nutrition professional, I can help you with that!

1. “This worked for me last time so I am going to do it again.”- It may have, and it’s worth a try, I guess, but nothing in life is constant: sleep patterns, eating habits, stress levels, perceptions, lifestyle and health status. Don’t assume you have controlled all other variables to receive the same outcomes as last time.

We’ve all been influenced into believing these myths – television, social media, advertising. Over time, false information shapes our perceptions and beliefs, obscuring the truth about what it is we really want.

Want and need are also two different things. Sometimes want comes way before need, and creates a sense of urgency. But there are times in our lives when needs come first and wants fall to the wayside. Get clear on your wants and needs for yourself.

Remember that a trainer works with you to help you reach your goals. We give our clients the right tools and information in the right doses that fit with your lifestyle. But we aren’t miracle workers. My job is to:

• Get you moving well and moving often: pain free, safe and functional;

• Help you understand nutrition: the right stuff, the right amounts at the right time;

• Understand your eating behaviours;

• Help you stay on track and focussed;

• Guide you towards self-care and empower you to learn how to put it together.

“Mindset plays strange tricks on us. We see things the way our minds have motivated our eyes to see.” Mohammad Yunus