Four Ottawa Athletes Share Their Best Summer Fitness Advice

Sustainability

Sam Barber Fitness Coach, @buildwithbarber

Whatever nutrition or exercise program you are following, ask yourself, “Could I follow this every day for the rest of my life?” If the answer is no, this plan will not yield the long term results you’re looking for. When trying to get into shape, people have a bad habit of doing too much, too fast. If you’ve never worked out before, is it likely that you will stick to a plan that has you in the gym six times a week? Probably not. Be realistic and set yourself up for success and then continuously build on that success. Don’t be shortsighted by just focusing on this summer. Instead, think about every summer to come.

Set a Realistic Daily Goal For Your Favourite Body Weight Movement

Jessica Chiarello Head Coach, Move Camp Canada

For example, I currently put out a challenge on my social media (@jessichiarello) to complete 100 squats daily. You can start with a lower number that is doable for you depending on your current fitness level such as 30 repetitions and gradually build that up by adding five repetitions per day. If you’d like more of a challenge and want to keep the number higher, your can split your repetitions up into multiple sets throughout the day. I.e: 25 when you wake up, 25 before lunch, 25 before supper and 25 before bed. Get your significant other or friends involved so you can keep each other accountable! A couple of my other favourite body weight exercises you can try this with are:

Pushups (my hubby has been doing 50/day)

Plank to failure (try beating your record everyday)

TAKE A PERSONAL APPROACH

Brendan Gillanders #25 Ottawa Redblacks Part-Time Strength Coach

Getting fit should be a personal endeavour in which you seek out the most optimal workout and diet plan pertaining to YOU. Your level of adherence to a workout and diet plan will ultimately determine your results. Choose a sustainable diet which allows you to continue to eat foods you love. A caloric deficit will always be the most important factor when trying to lose weight and macronutrients (carbohydrates, fats, and proteins) should be adjusted based on personal preference. Remember, a caloric deficit of 500 calories per day will yield a weight-loss rate of one pound per week. Choose a workout plan which is outcome oriented yet allows you to enjoy the process. Athletes should focus on compound multi-joint movements and transferability to sport, people interested in bulking up should focus on the total volume of work targeted muscles are getting whereas individuals interested in shedding some extra pounds through exercise should focus on their caloric expenditure throughout the workout ie. circuit training. Finally, if you are considering investing in a professional make sure they have your individual goals in mind and do not be scared to ask questions. Asking questions shows that you are taking an interest in your fitness journey, will allow your trainer to show his/ her expertise (or lack thereof) and will ultimately lead to an understanding of why your diet and exercise programs are structured the way they are - hopefully allowing you to become much more independent, knowledgeable, and self-sufficient in the future.

Make Training Fun And Get An Accountability Partner

Moton Hopkins 2016 Grey Cup Champion

The best thing about playing on a football team is having teammates, coaches, and staff there to keep you accountable on the days you are sore, tired, or becoming complacent. Make sure your partner is someone you can count on, someone who has the same fitness goals as you, and has available time. Here’s what you do:

Build a Schedule

Consistency is one of the most important aspects of fitness. Stay accountable to each other. Make sure you build in days of rest and active recover. Working out breaks down muscle so you must give it time to heal and get stronger.

Find or Create a Fitness and Nutrition Plan

Make sure your workouts match your level of fitness so you are challenged enough. Make sure to chart your progress together and adjust the workouts accordingly to keep your body guessing/challenged.

Make sure you build in days of rest and active recover. Working out break down muscle so you must give it time to heal and get stronger.

Have Fun

Workouts don’t have to be torture to be beneficial and change your body for the better.