3 TIPS EVERY WOMAN CAN USE TO KEEP THE WEIGHT OFF

from The Eden Magazine April 2023

Bonnie Wallace

By Jill Charton

When it comes to choosing a specific workout plan for weight loss, many women are quick to jump on the latest fads or pick up a strict regimen that was created without their unique needs or circumstances in mind, whether it be something they found online or elsewhere.

5 am joggers, desk treadmill walkers, yoga enthusiasts, boxing gyms, barre fanatics — there are a million sources that all boast real results. To some extent, they likely all do. However, to lose weight in a safe, healthy way and be able to keep that weight off, instead of asking which exercise burns the fattest, the better question is, "Which workout program can I be the most consistent with for the amount of time I have available?"

As a wife, a mother, the founder of iFour.life, a personal trainer, and a celebrity trainer, I know this problem all too well, and it's one of the top problems I see with my clients. Life gets busy, and in our busy lives, we all have different needs. To build a workout plan that will promote a lifestyle change, lose weight and keep it off, I recommend focusing on small, daily goals of getting movement in any way that feels good and then practicing turning that into a sustainable habit.

One of my favorite movements to build a plan around is focused on Dynamic Strength Training Exercises. You'll often see "dynamic" in front of strength or stretching exercises. It refers to a specific category of workouts that focus on ranges of motion that recruit more muscle groups for you to be able to stabilize and generate power. Dynamic Strength Training Exercises are about creating connectivity within the body and maintaining a versatile enough routine to not only keep the workout engaging but see full-body results.

Examples of Dynamic Strength Training Exercises include a weighted curtsey lunge, lateral medicine ball throw, goblet squat, or a bird dog. A lot of Dynamic Strength Training Exercises are easy to build into a wide variety of schedules and routines.

I love Dynamic Strength Training Exercises because they help my clients learn more about movement within their bodies in an empow- ering way. It also helps them to learn how to work out more efficiently while gaining strength, speed, agility, coordination, stability, and confidence!

Considerations for selecting a workout plan The health and fitness industry is constantly changing. Having been a personal trainer for 12 years, I've seen how many often need clarification about which program to follow to get the results they want long term. When advising someone struggling with this issue, I have 3 main factors to consider before selecting a workout plan.

First, find a program that you truly enjoy! Different types of training fit different personalities, both in the types of physical workouts and the structures around them. If you show up every day (whether at the gym, with a trainer, working out from home following a fitness app program, or performing another type of physical activity or sport), think about your mindset leading into that workout.

Are you looking forward to it, or do you wish it was over before you've even started? Does the plan provide enough social support, motivation, and reward? Do you have a way of measuring your progress outside of the scale that feels encouraging? Is this type of activity something you're able to build into your schedule and lifestyle long-term? Think about, and perhaps take time to explore, which types of movement feel best for you.

Second is not regarding your workout but focusing on your nutrition. Nutrition is 80% of reaching your results from a physique standpoint. You cannot outtrain a bad diet, so when you train from 30 minutes to 1 hour a day, think about what you eat for the rest of the 7 - 8 hours daily.

Nutrition is powerful when it comes to our training, hormones, mental health, and sleep quality, as well as inflammation and joint health. In order to get the most out of your workout, you need to properly fuel your body (often in the case of weight loss), which means eating in a caloric deficit.

The last and most important factor when choosing a program involves reflection once you've dipped your toes into a workout. Once settled in a new routine, tune into your body to see if the plan gives you what you need.

Have you been able to be consistent with it? Overall, is this routine energizing you or leaving you exhausted? Do you have any lasting aches that may be from incorrect form, and if so, do you have the resources you need to identify and fix the issue before an injury? Can you focus on the feel-good endorphins and dopamine released by hitting workout goals, or are you still dreading the obligation?

Remember, we're all different with different needs. Checking in with your emotions and your body's feelings is vital to finding a plan that will give real results.

3 tips for sticking with the program

A lot of times, we focus on pushing too hard on the front end but then get burnt out two weeks into a new program because of unrealistic expectations or neglect in other areas of self-care that drastically impact our ability to lose weight. If you seem to be struggling to lose weight, focus on these tips:

• Get proper sleep. This affects your hormones, muscle recovery, brain function, and a thousand other things that can either help you or prevent you from reaching your goals.

• Focus on your nutrition. Give your body what it needs, adjust your diet to find what feels best for you, and ensure you consume enough water.

• Shift your mindset. Move away from thinking you need to adopt "all-out" workouts that aren't sustainable. Instead, work on consistent body movement every day in whatever way feels best for you.

Jill Charton is a Certified Personal Trainer (CPT), Celebrity Trainer, and Owner of iFour.Life.

Jill consults for Marvel, DC, Warner Bros, Apple, and Netflix, having trained cast members from The Walking Dead, Stranger Things, Guardians of the Galaxy, Enola Holmes, SheHulk, and the Apple series

The Big Cigar. Some of her notable clients include Dwight Howard of the Los Angeles Lakers, Tionne Watkins (T-Boz), Latrice Pace, Tatiana Maslany, Jameela Jamil, Ginger Gonzoga, Jon Bass, Andre Holland, and Tiffany Boone.

You can find more about Jill and fitness program on iFourLife.com

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