The New Year is the perfect time to
start your fitness journey and our
next guest has five tips to stick
with your New Year's resolutions.
Tori Xep, a trainer at one life fitness,
also showed me some easy lower body
workouts to do at home or at the gym.
Tori we are so excited to have
you here for this new year.
Welcome to great day Washington.
Thank you so much for having me.
I'm so excited to be here.
OK so many people set resolutions right?
And a lot of them have to do deal
with fitness in losing weight.
Resolutions are tough.
What tips do you have for us to
really stick with those goals
that we have set for ourselves?
Yeah, so the new year is a perfect
time to set these goals and the most
common New Year's resolution this year
in 2022 is for people to lose weight
and improve their overall health.
So the one life.
Personal trainers are here to
help you succeed in those.
So I have 5 tips for you.
The first tip is to be specific.
So say you wanna workout this year instead
of just saying that you wanna workout,
say you want to workout five
times per week every week, OK?
And then the second goal or the second tip
is to be specific and or to be realistic.
So with those specific goals wanting
to workout five times a week,
maybe start with two days a week
to start and then add a third day
after doing that for two weeks and
then a fourth day and then a fifth
day so that you can really work
your way up to accomplish that.
The goal that you set the third
tip is to is accountability.
So accountability is huge.
You can recruit a workout buddy or
even better yet invest in a personal
trainer to help you stay accountable
with those goals that you set.
The 4th tip is to reflect and
celebrate on your small wins.
So say you know you set that goal
of two days a week and you did
that for three weeks in a in a row.
Recognize that and be proud of
yourself and the fifth one last.
The definitely not least is to have fun,
so working out shouldn't feel
like a chore or punishment.
You should really.
Enjoy the journey and you'll be much
more likely to accomplish those goals.
I think we find if we do at workouts
that we enjoy like you said,
it really helps us stay motivated to
to keep pushing towards those goals.
You got some easy leg workout
exercises for us today that we
can do right at home, right?
Yes, absolutely.
So these times are rough.
You know we're all staying home
for the most part, so if you would
like to do some leg exercises that
you wanna be able to do anywhere.
If you want to squeeze them in real
quick or add them to a lengthy exercise,
these are great for that so.
I'm gonna just like camera
and I'm gonna show you
those like exercises.
Alright, so the first one we're
going to do is a squad and just
a simple body weight squat.
So you go all the way down and
all the way back up again.
I actually have awake here.
You can pick up a weight you
can pick up a book at home.
You can pick up a bag of rice,
whatever you have.
Or you can just do not wait at all.
So the tips that I have for this is
to go as far down as you can while
Sylvain staining control and stability.
So if you find that you're getting,
you know to parallel and you're
starting to lean forward,
or if you're feeling pain,
then you want to stop before that point.
But the goal is.
So all the way down to that
full range of motion.
OK, so that's kind of a little
bit different than some of
the squats we've done before.
We just go 90 degrees,
so I like that full range.
That's absolutely if you have
that stability control like I
see that you have go all the way
down and then the second one that
I have is a stationary lunch.
If you have more room,
you can definitely do walking lunges,
but since I'm at home,
I'm gonna stick to stationary.
So what you're going to do is when
like out and then back up again and
the key with this exercise is to put
all that weight on that front leg.
That's going to be where the power
is coming from and that back
leg is just there for balance.
Instability and to help control
that movement.
Again,
we can do this weighted or with no weight.
Definitely helps with balance,
those are always the ones.
Once she gets into it,
I think you feel you find your
balance a little bit more.
Yes absolutely.
And then moving on for a third
and final exercise or movement,
we're gonna do a jumping squat.
So again,
all the way down if you can
and then power up.
And then there's a few different
ways that you can do this movement.
So if you're a beginner,
or maybe you're experiencing some
pain or you're not used to doing
exclusive explosive movements,
you can go down and come up and
then stop in the start position
and then do it again.
Or you can go down,
come up on your toes and back down again.
So there's a lot less impact,
so there's many different ways
that you can do these exercises,
OK? Need to do more of those in 2022.
Again, working with a certified personal
trainer is really going to help you find
where you're at in your fitness. Well,
and these are easy enough
things that you can do.
You know, taking a 20 minute break
at work or 30 minute break at work
just to get everything moving Tori?
Thank you so much for these great tips and
these easy but very beneficial workouts.
We appreciate you and
everybody on life fitness.
Thank you so much.
Definitely come check us out,
go to onelifefitness.com to
find the location nearest you.
We have 20 in the area.
Or just come on, stop on in
and we'd love to help you.
No excuses, right modifications for
everything for more trainer tips and
information head to onelifefitness.com.