Lack of sleep can derail best-laid fitness plans. While hitting the gym regularly, setting goals and eating right are absolutely crucial components of getting in shape. Too often, we neglect to consider the value of rest, especially when adding a new routine to an already busy schedule. Here are a few ways that getting the right amount of sleep will help you reach your fitness goals.

Sleep helps control hunger.

Sleeping less than six hours a night will make you hungrier. Your body produces less of the hunger-controlling hormone leptin when you are sleep-deprived, leading to increased appetite. To keep cravings at bay, be sure to rest.

Sleep helps recovery.

Sleepy people produce less growth hormone and more cortisol. This makes muscle recovery take longer and increases injury risk. A good night’s sleep helps you build muscle quicker and limits downtime.

Sleep helps shed fat.

A recent study found that sleep-deprived dieters lost half as much fat as well-rested people on the same diet. The way that your body sheds or stores fat is greatly affected by the amount of sleep you get.

Sleep helps you stick to a plan.

It seems obvious, but people who sleep enough are much more likely to actually go to the gym as they planned. Skipped days are less common among people who are getting sleep.  If you get the appropriate amount of sleep, you are much less likely to hit the snooze button and bypass your morning gym plans.

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Benefits of a Good Night Sleep

Please enjoy this over-exaggerated listicle, and don’t let it make you self-conscious because chances are your Personal Trainer loves you, mostly just the way you are. And will forgive you. Below are 12 Pet Peeves that perhaps most Personal Trainers can relate to.

1.Not understanding the 80/20 rule.

Lady saying Oopsie

We’re talking about people not being educated on the 80/20 rule- as in, the fact that losing weight is 80% diet and 20% exercise. Yes, it’s true. Most people cannot lose weight by working out and also frequenting McDonalds. The more you know…


2. More is better!

Steve Harvey Oh, you crazy!

In other words, when people don’t let their bodies rest. Newsflash, if you’re doing multiple workouts in a day or don’t take a day off, the muscles don’t have time to repair themselves. Yes, there is a such thing as exerting yourself too much. Give your body a break before…well, you break. Yes, we think you’re amazing, but you’re no superhuman.


3. The scale tells all.

Bridget Jones steps on a scale

Ugh, people, stop paying so much attention to the number on the scale. It’s 2018, do you know a thing about body composition? The number on the scale is just a total. What we’re concerned about is what makes up that total. How much of your body percentage is muscle and how much is the stuff that rhymes with gat?


4. The fitness tracking god.

Look. You run in place, you get more numbers.

Please stop trusting your fitness tracker more than your personal trainer. If you haven’t figured out by now, technology isn’t always right. What’s that, Fred, you ran until you reached 10,000 steps yesterday? That’s great. Good for you. Seriously, that’s amazing, but let’s focus instead on the movements and the intensity.


5. Unfit to get fit.

a guy trying to do a pull up

Guess what? A lack of fitness is a reason you SHOULD come to the gym, not a reason you should stay away. That’s right, you don’t need to be in shape BEFORE you come to a gym or join a workout class. Key word here? Come! Classes provide modifications and details to instruction, along with plenty of assistance.


6. So I have these goals…

boy who says he wants to win a million dollars

Bless your heart, people-that-come-in-with-unrealistic-time-frames-to-reach-your-goals. Like, hey can you help me lose 20 lbs in 2 weeks? Short answer….No. Typically you’ll need to work out and eat right consistently. As in, for an extended period of time, yes.


7. If it ain’t broke…

alfred hitchcock doing a workout

No really, you should fix it. Bob, you can’t do the same exact routine you’ve been doing for 20 years and expect different results. Time for a switcheroo. Mix it up. Take a chance. Your body will adapt to a routine if you’ve been at it too long so try a class that offers variety.


8. Excuses, excuses, and…more excuses.

Sorry this week has been like insane

Let’s say it again. Excuses! We’ve all got ‘em. Doesn’t mean we need to use them. Save them for your in-laws. Whatever you do, don’t give them to your trainer. It seems odd that someone would pay you to motivate them, and then make up excuses to not be motivated…but it happens.


9. No, really, I’m fine…

Yeah I'm fine

What do you mean you broke your back? That information would have been very useful BEFORE I programmed your workout. I just thought you hated burpees. Seriously, don’t hide your injuries from your trainer. You’re only hurting yourself. See what we did there?


10. I swear on my workout.

Michael Jordan laughing

When people lie about their diet. That time a client tells you they’ve been completely faithful with their workouts and their diet, but still haven’t lost weight. Here’s the thing…the proof is in the pudding. Sometimes literally.


11. I love getting stood up! Getting stood up is my favorite!

I guess I was little hurt that you ditched me

No-shows, last minute cancellations, last minute scheduling. No, it’s fine I have so much to do with this unexpected free hour, and my wallet is looking pretty full anyways. What’s that? You’d like to reschedule to tomorrow? Why can’t I squeeze you in with so much advanced notice? Where to start…


12. Boom! Make it happen.

Nom nom nom

When people want instant results from training after living a lifestyle that is completely opposite of healthy. Come on, if it were as easy as snapping fingers, everyone would do it. You must be patient and put in the work. A week of training won’t erase years of daily donuts. Though we agree, that would be helpful.




While winter tends to bring on boredom more than other times of the year, eating because you’re bored can happen anytime. It’s that urge to fill in the gaps because, either there’s nothing else to do or you have an emotional craving that isn’t met. You’re not doing anything productive, exciting or rewarding, so turning to food can be a reward and take you to a time that was better and gratifying. Stop eating out of boredom by learning to identify what you need. Then you can replace the boredom…and the eating…with a more gratifying experience.

Stick with a routine.

There are some people that only eat when they’re hungry, but for the rest of us, that’s not always the case. Sometimes, people eat when they’re thirsty, but many times, there’s an emotional cause. When you feel like eating, first drink a large glass of water to see if you were really thirsty. Rather than eating when the mood strikes, create a meal schedule and stick with it. Include not only meals, but also snacks on the schedule. Eventually, it will become second nature to eat at a specific time and you will have changed your habit of bored eating.

Find an alternative to eating.

Rather than eating that big bowl of chips, find an alternative to chomping down the calories. I had one client that found that doing crunches, sit-ups and other tough exercises during commercials—or any time she was alone and thought about snacking—cut the desire after a few weeks. While she chose the most brutal exercises and ones she hated, almost as punishment, you can substitute ones you enjoy. That quick workout gives you something to do and can help cut the craving to eat.

Binging often has an emotional cause.

If you’re a snack-o-holic after midnight, there’s often a reason. Sometimes, it is just boredom, but at not at other times. Identify what makes you want to snack. Is it loneliness at night when you’re watching TV or are family get-togethers the problem. If you find yourself losing your cool at a family get-together, snacking is often a desire to feel better. For those lonely nights in front of the TV, it’s a companion.

You’re sitting at your work desk, feeling sluggish, wishing you wouldn’t have skipped your gym workout yesterday. You’re planning to hit the weights after work today, but you’re in the slumps. You took too much time off so how can you return? What if there’s more to do throughout the day to get you prepared for the gym? What if working out at the gym will help you remember to fit more activity into your day? What if the two work together, improving your fitness efforts?!

Ways to Get more Fitness and Activity into your Day

An info-graphic detailing ways to get more physical fitness and activity into your day.

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Ways to Get More Fitness & Activity Into Your Day

Everyone struggles to find the time to be active, and fit fun, healthy exercises into their schedule.  While it may seem like a burden to exercise, we assure you that there are small routine changes you can make to be more active throughout the day. Take the first step by following some these tips, and you are well on your way to a better tomorrow!


Minor Adjustments

Olympic weightlifting may not be in your immediate future, and that’s perfectly fine, but breaking out of a sedentary lifestyle should be. Here are some tips to escape your desk or couch and get a better grip on your nutrition during a typical day:



Finding the Time to Workout

It’s important to fit in weightlifting time at the gym. The benefits of lifting weights are two-fold: you get to be more active and you’re less likely to get injured. Weights help you maximize your time at the gym. When you’re efficient with your gym time, you have more time to enjoy life. Outside of the gym you can improve your health in the followings ways:




Make the Most Efficient Use of Your Workout

By recognizing and making an effort to utilize your time wisely during workouts, positive results will follow.  Dedicating enough focus to crush a short 30 minutes of exercise per work day, a total of 150 minutes per week, could revolutionize your health.





There’s a lot of talk right now about the New Year Resolutions, and all the reasons why you wont stick to a fitness program or compete your physical goals for the year. There are always a thousand more reasons why you will fail compared to those why you will succeed, instead of focusing on the reasons to fail, let’s take a look at a tool that will help you succeed! The single most determining factor of success and failure to adhere to an exercise program is your mind, not your body!

Upon taking up the challenge to complete a physical fitness goal or exercise routine, there are a few things to keep in mind that can help ensure your success in not only completing the routine or becoming more active, but also achieving your goals and then some!

One of the key factors that affect the probability of your success in pursuit of physical fitness improvement is that of your self-efficacy. Typically defined as your own self worth and ability to solve issues or fulfill your goals. It is a behavioral trait that tells you how good you are getting stuff done! When it comes to exercise, jobs, relationships, honey-do’s, projects, and other facets of life, we all start with a certain level of self-efficacy that directly helps or inhibits our motivation to accomplish the task. Improving this trait is important if you want to stick to your goals, if yo want to develop that habitual routine and get yourself into the best shape of your life. Basically, if you are uncertain of a certain skill, your self-efficacy of said skill is low, and your desire to get it done is low, resulting in a poor performance or failure to complete all together. If you are proficient at a skill, and are efficient on getting it done, you are going to have a high self-efficacy giving you more confidence and a higher probability of not only completing the task, but doing it well at a high level of performance.

What most people don’t tell you is that this characteristic is able to be developed. It’s not a genetic trait that cannot be altered and you’re stuck with what you were born with. Developing self-efficacy is a process of repetition and simple steps, progressing surely but slowly until efficiency is achieved. Emil Zatopek (the human locomotive) said it best. “If you do something once, nothing happens, but if you do something a hundred, a thousand times then you have not only just changed physically; and will power is no longer a problem.” Too many people start the New Year off with goals that make them go for the gusto and the lack of patience doesn’t allow them to see the progress made. Rather they focus on the longer distance to the end goal and forget to notice the small things that are required to achieve the big picture goal for the year. This is also the key to building this ever so important trait of self-efficacy, taking the journey day by day, week by week.

First things first, your goals… Choose goals that are achievable in a short span of time, things that don’t take too much preparation and can be acted upon quickly. You are more likely to scale Mt. Everest standing at it’s base than you are trying to save money for the plane ticket to get there.

Secondly Start simple. Start with things that you KNOW you are capable of accomplishing, as you accomplish these small things, you will inherently push yourself for more and find yourself succeeding because success is not a coincidence, it is a habit. Start small and progress from there.

Third, Keep in mind that we all start at our own level, be patient! Remember that every bit of progress (no matter how small) is still progress and gets you closer. Forget about comparing yourself to others, forget about the other people you want to impress, your greatest opponent is yourself. As cheesy as it may sound, how can you expect to be better for others when you can’t be better for yourself. Conquer yourself and watch the rest of your world improve!

Achieving self-efficacy is a process, nothing in physical fitness takes shortcuts, there’s never an effective “trick” or “secret” that can replace the efficiency and permanent nature of gaining results through hard work and effort. In achieving self-efficacy, you gain a mental toughness to not just workout more, but to do more in life. self-efficacy is translated into all areas of life. Let your mind become your greatest asset this year. Grow your minds ability to push your body to new limits and forge in yourself a new found level of strength in all areas of your life!