Health & Fitness Tips

Personal Training Journal Entry #14

Many of the individuals I train whom are successful in their fitness goals all have one thing in common: self-motivation. You’re probably wondering why this is so important to someone who has hired a personal trainer. Well, unless you’re with your trainer seven days a week, or you’ve hired them to follow you around spit motivational quotes at you, you’re going to have to make some small but important health decisions on your own. If you’re already conscious of that, you’re probably thinking, “well, how do I make good or better health decisions?”

The real question to ask is, what motivates you to make good or better health decisions? The best answer is the motivation that you easily find on your own. The reason being the fact that your external motivators, such as personal trainers, family, or friends can only help you so much. I ask my clients what they think about to self-motivate, and I hear a variety of different responses.

“I know I’m going to feel great afterwards.”

“If I don’t, I’m going to feel crappy.”

“It’s a great stress reliever, and I’ve had a long day.”

“Whatever is going to make me look better!”

Personally, I’m thinking about my health as well as my competition. I ask myself, “how many push ups will the next guy do? Will he do more than me?” Find what motivates you to continue your journey to health and a better well-being and keep your life in balance.

Sean M. Smith

Personal Fitness Trainer

16632 1/2 Marquez Ave.

Pacific Palisades, CA 90272

www.seansmithfitness.com

Personal Training Journal Entry #13

Many of my new clients question a proper way to get back into working out after taking a long break. This break could be for many reasons, including injury, work schedules, or just time for leisure. Some feel they should jump right back into things to avoid losing motivation or catch up as fast as possible. Doing so might be dangerous and could prolong your injuries or cause you to acquire new ones. Being sore the few days after exercising does not always mean you had a quality work out, so be careful!

After a prolonged period of time away from exercise, I recommend a progressive plan to working out. Rest hard and train hard. Yes. But, also train smart. That way you won’t need to take anymore unnecessary time off. Take baby steps into work out regimens and goals that were initially hard for you to reach. Here are a few things to think about when deciding to come back to an exercise plan:

1. Mobility

2. Flexibility

3. Strength

4. Cardio

Each of these attributes may or may not be where they were while you were consistently exercising. It would be wise to build them up until you’re at a comfortable point in which you can perform the way you did in a training prime. So…did we all have a good break?

Life In Balance,

Sean M. Smith

Personal Fitness Trainer

16632 1/2 Marquez Ave.

Pacific Palisades, CA 90272

www.seansmithfitness.com

Personal Training Journal Entry #12

Sometimes you get burnt out from being in a gym and performing the same exercises on a consistent basis. Just like being becoming physically tired from doing too much of the same exercise, your mind can become mentally exhausted from repetitive training. So, let’s take a break. This weekend I plan on going to Will Rogers or Dog Beach to paddle board for some relaxation. I’m also going to take a much needed day off of Brazilian Jiu-Jitsu to hike Temescal Canyon and enjoy the air a bit. My break from mental exhaustion might not be the same as yours, but it should have the same purpose. We often exercise because it helps us cope with mental stress. But, what we often don’t recognize is when our task of exercising becomes a stress itself. Take your breaks when you need it, and keep your life in balance.

Sean M. Smith

Personal Fitness Trainer

16632 1/2 Marquez Ave.

Pacific Palisades, CA 90272

www.seansmithfitness.com

Personal Training Journal Entry #11

Since we were kids, we’ve been trained to think about eating the way the food industry wants us to. We’ve learned that fat, in all forms, is absolutely detrimental to the human body. This is debatable. What we don’t learn at a young age is that sugar makes us fat and is slowly, but surely, poisoning us. On top of that, if we’ve been told to look for sugar content in foods, we’re not taught how to search for it. It’s not just the cakes, cookies, and candy that contains sugar. It’s in many foods that we’ve come to know as “non-sugar” foods, such as breads, tomato sauce, and even fat free dressing.

Sugar is a true silent killer. It can stifle your brain power, it can damage your heart, it promotes fat, and it can even be linked to cancer. It is an ingredient that must be watched, not for a short period of time, but for life. With that being said, there are moderate amounts of sugar acceptable for intake to help you keep a life in balance.

Sean M. Smith

Personal Fitness Trainer

16632 1/2 Marquez Ave.

Pacific Palisades, CA 90272

www.seansmithfitness.com

Personal Training Journal Entry #10

In health and fitness you’ll see pills and powders anywhere and everywhere, with some arguing that the benefits from taking supplements is the same as eating vitamin rich foods. In some situations and at older age, supplements seem to have more of a purpose, helping those who lack the ability to absorb enough vitamins and minerals from just an average food intake. But, outside of those scenarios, research has proven that whole foods will benefit you more due to their complexity.

Foods contain a variety of micronutrients, most of which your body needs. Foods like fruits and vegetables, and whole grains, are a good source of essential fiber. Most supplements alone will not benefit you this way, and if you were to get enough pills to do so, would it be worth the money?

So, who needs to take supplemental nutrition? It is safe to say that if you have a vitamin rich diet using a variety of food groups, you do not need to take supplements. On top of that, when needing more vitamins and minerals, it would be wise to attain them from natural foods. But, when it is more difficult to do so, supplements come in to play. Pregnant women, adults in their later age, and individuals who don’t get enough food consumption.

Supplements have their place, but more often than not, I would recommend food over supplemental pills and powders for many reasons including the ones discussed above. And just as importantly, food tastes a lot better!

Life in Balance,

Sean M. Smith

Personal Fitness Trainer

16632 1/2 Marquez Ave.

Pacific Palisades, CA 90272

www.seansmithfitness.com

Personal Training Journal Entry #9

When it comes to working out while sick, I like to think of dealing with the situation as more of an art form than a science. The question is typically: “should I, or shouldn’t I, work out if I am sick?” There isn’t a perfect answer to that question, and as much as I dislike when others do it to me, I’d have to answer that question with another question.

How sick do you feel?

Or…

What are your symptoms?

It’s all about listening to your body. Play it like a concert and see how everything reacts. In most cases non-strenuous movement is fine and you can try light exercising until you feel you are ready to get back to your scheduled workout routine.  If you have heavier symptoms, such as a fever and headache, rest up! Take a few days off and start back with lower intensity. Your body will thank you for it.

Life in Balance,

Sean M. Smith

Personal Fitness Trainer

16632 1/2 Marquez Ave.

Pacific Palisades, CA 90272

www.seansmithfitness.com

Personal Training Journal Entry #8

Everyone knows that exercising is good for your body and a big part of physical health, but what many don’t put enough weight on is that exercise can boost your mental and emotional health. In fact, exercise has been proven to benefit your overall sense of well-being.

So the question is, what kind of exercises target stress relief? Pretty much all of them!

Anything from a fast-paced run to a calm and collected yoga session, exercises can help you manage stress levels and retain a higher quality of life.

Even after a short workout, I notice my mood has improved and I feel more confident to say the least. Studies have shown that working out and other forms of exercise also battle mild depression and anxiety. In short, working out is not just good for your body, but your mind as well. Feeling stressed, worried, or anxious? Bring your surfboard out to the water in Malibu, go for a hike at Temescal Canyon, or simply take a nice long walk after dinner. Whatever it may be, whatever exercises work for you, get them in for your overall health, and keep your life in balance.

Sincerely,

Sean M. Smith

Personal Fitness Trainer

16632 1/2 Marquez Ave.

Pacific Palisades, CA 90272

www.seansmithfitness.com

Personal Training Journal Entry #7

When it comes to food these days, we have such a large selection to choose from. And a large part of this selection happens to be processed foods. What are processed foods exactly? Processed foods are basically foods that are altered from their natural state for one of a few reasons, usually being safety or convenience in storage or usage.

Processed foods have a really bad reputation, but not all of them are necessarily bad for you. With that being said, there is reason why the unhealthy processed foods are as notorious as they are.

Here are some quick tips on selecting foods:

– Eat nutrient dense foods

– Avoid trans fats

– If you have to choose processed foods, watch out for large amounts of sugar and sodium

– Ditch the packaged cakes and cookies

– Choose pasta and bread made with whole grains rather than refined white flour

Turning this list of advice and tips into rules for your eating habits might help you attain a better lifestyle, as well as waistline. Is it always possible for everyone to eat like a professional athlete? Definitely not. Do I eat all organic meals and always avoid processed foods? I definitely do not. But overtime, making healthier food choices will help contribute to a higher quality of life. That is something definitely possible for everyone.

Life in Balance,

Sean M. Smith

Personal Fitness Trainer

16632 1/2 Marquez Ave.

Pacific Palisades, CA 90272

www.seansmithfitness.com

Personal Training Journal Entry #6

When it comes to healthy living, the two terms lifestyle and diet should often be viewed with similar definitions, or at the very least, two ideas that go hand-in-hand.

Lifestyle is defined as, “the way in which a person or group lives,” while diet as a noun is defined as, “the kinds of food that a person, animal, or community habitually eats.” But, isn’t the way we eat part of the way we live? Think of lifestyle as a circle, and diet is a smaller circle within that circle.

Although, a lot of us have come to focus on the definition of diet as a verb : “restrict oneself to small amounts or special kinds of food in order to lose weight,” healthy living is not necessarily dependent on limitations or depriving yourself of the foods you love.

Our food choices are part of our lifestyle. So, if you have great eating habits, you will contribute to a better lifestyle.  A higher quality of life is more likely to be achieved through a holistic approach to exercise, as well as a well-rounded diet.

Eat well to live well.

Life in Balance,

Sean M. Smith

Personal Fitness Trainer

16632 1/2 Marquez Ave.

Pacific Palisades, CA 90272

www.seansmithfitness.com

Personal Training Journal Entry #5

We are all guilty of it. We’ve all gone down the list of excuses and reasons not to exercise at one time or another.

“I don’t have time…”

“I’m too tired…”

“Exercising is boring…”

Not having enough time to work out is equivalent to, “my dog ate my homework,” in the sense that it is probably the most used justification of why one does not exercise on a regular basis. Spending hours at the gym may not be the right amount of exercise for everyone, and to be honest, it’s often unnecessary. Let me ask you this, “do you have time to watch television?” If you have 10-15 minutes out of your day, fit a small workout in wherever you are. Some physical activity is better than none.

Everybody gets tired, but exercising will actually give you more energy. Lack of blood flow and poor circulation can be battled with exercise, boosting your energy levels and metabolism.

If you’re feeling bored or uninterested in exercising, realize that working out does not mean only being in a gym lifting weights, or running on a treadmill. Find a physical activity that you love! I personally hike, paddle-board, surf, and grapple on a regular basis.

For you, maybe it’s tennis. Maybe it’s a night out dancing. Whatever activity it may be, whatever time you’ll have available, find something that you love, and soon you will see yourself executing more exercises than excuses.

Life in Balance,

Sean M. Smith

Personal Fitness Trainer

16632 1/2 Marquez Ave.

Pacific Palisades, CA 90272

www.seansmithfitness.com