In this time of noisy fitness chatter and incessant health-related ads, it’s nice to get back to the basics. I spoke with some of Nashville’s leading personal trainers to get their most followed, tried-and-true fitness tidbits. Then, I backed up each quote with some vetted evidence and further reading material. Whether you’re trying to get back into the gym, aiming to walk outside more, or searching for a one-on-one professional, this list is a great reference point.
Samuel Mason
Soho House Nashville Gym Manager | NASM Certified CPT
“To be honest, my favorite goals to set are practical ones. Not the most glamorous, but being able to walk up a flight of stairs or go on a hike without feeling winded is a great marker of personal health.”
There are many ways to go when it comes to goal setting or setting up a reliable exercise program. Health put together a list of ten realistic goals to try — like trying a new workout each week until you find one you like or walking 10,000 steps a day for a month. Whatever your goals, start small, be gentle with yourself, and celebrate little wins.
“In addition to practical goal setting, training does not have to include crazy cardio if you do not like it! In all actuality, prioritizing strength training and sprinkling in some cardio IF you want to will yield as great of results if not more when done correctly.”
Nearly every trainer you come across has high praise for strength training. Building muscle can stave off injury, improve bone density, and lower your risk for type 2 diabetes and other diseases. But my favorite plus of strength training is what it does to metabolism. The biggest slice in our metabolism pie graph is our basal metabolic rate (BMR), or the energy we use at rest. The energy burned during scheduled workouts is a relatively small slice. So instead of relying on bursts of cardio alone, building muscle through strength training will make your body burn more calories 24-7. This study gives some great evidence.
Blair Bamrick
Rumble Boxing Trainer
“First things first — SLOW. DOWN. And I don’t just mean when working out … breathe, rest, repeat. But next time you do pick up those weights, see what it is like to take your reps at half tempo, really feeling all parts of your muscle working and not compromising form at all. This is one of the biggest reminders I share in my classes, whether in bicep curls, reverse lunges or leg lifts. When we slow down, we become more in tune with our mind/body connection and increase our focus and form, which all ultimately leads to more efficient reps and stronger sets.”
This empirical study backs up Blair’s fabulous point. Slow-speed resistance training resulted in about a 50% greater increase in strength for men and women than regular speed training. Each part of the movement is important: the concentric (the shortening of the muscle), the isometric (the hold), and the eccentric (the return or lengthening of the muscle against gravity). Think of all three as important, and your reps will improve!
“My biggest belief, both in a fitness setting and life, in general, is we should never take ourselves so seriously! We are here to laugh, smile, cry, and be human. So days when you are vibing high, talk to a stranger in class or do a little dance when a song you love comes on. And on the flip side, if you aren’t feeling your best but you still show up, you still set aside time for yourself, and that is incredible. That is more than enough. Take each day with grace, speak kindly to yourself and try new things. Who knows what could come of it!”
Elle Woods declared that endorphins make you happy, and she was right. No matter the kind of day you’re having, you will rarely regret showing up for a workout. This Harvard article touts the ability of basically ANY exercise to reduce stress hormones and flood us with warm and fuzzy endorphins.
Sam Butts
Co-Owner Director, SHED East Nashville | CFL1, CPT
“A big fitness misconception is that lifting heavy doesn’t always mean adding bulk or size for women.”
Here’s the deal. It takes an INSANE training regimen with super high loads and curated eating to get to body-builder muscles. Even three days a week working with weights will not make us “bulk up” in the negative way we might imagine. It will, however, do all the delicious things I’ve shown that weight training does. Self goes into more detail in this article.
“Rest, rest, rest! Recovery is everything. Your body needs time to repair. Give your body some love!”
Taking a day (or two or three) off a week is not lazy; it’s important. Rest days allow your body to properly replace the energy stored in your muscle cells, give the body time to repair damaged tissues (which happens when you work out), and allow the circulatory system to help alleviate muscle soreness. This article in ACE has more.
Josh Gamble
Chief Instructor and Founding Trainer, Barry’s
“Carbs are good for you, and you NEED them.”
This Mayo Clinic article backs up Josh’s sentiment with science. Despite their bad rap, carbohydrates are crucial to our diet and should make up 45% to 65% of our daily calories. You can consume carbs smartly by looking for fiber-rich fruits and vegetables, picking whole grains, opting for low-fat dairy products, and adding beans, peas, and lentils to your plate.
“Help anyone who’s new in the gym! We all started somewhere and needed assistance, so pay it forward.”
There’s a lot of value in showing up to a workout — whether it’s self-guided or in a group — with a friend to hold you accountable. If the budget allows, hiring a professional to tackle the basics is a smart move. This article in Self has 18 fantastic tips for anyone new to the gym or returning after a break.
And one extra reiteration from Josh: “I always try to show my clients, primarily my female clients, that lifting heavy will not make you bulky.”
Zoe Yarborough
Lead Instructor, Club Pilates North Gulch | Certified Pilates Instructor
“The best workout is the workout you enjoy. Dreading your workout is a tell-tale sign that it won’t stick. If you hate pure out-of-breath cardio like running or cycling, find something that’s medium- or lower-intensity that you actually enjoy. When we celebrate our bodies instead of punishing them or denying them certain things, we are more likely to be consistent. And consistency yields results.”
This study reiterates this notion. The enjoyment of the activity is one (and likely the best) predictor of how much you’ll actually do the activity. Set yourself up for success by liking your training.
“A wise mentor always repeated to me that our body is literally the only thing we have in this world. When we approach exercise from this perspective, exercise becomes a non-negotiable for our body and mind’s future well-being.”
I wish everyone treated exercise through the lens of longevity. It’s being kind to your future self. What you do NOW helps how you’ll feel later. There is no wrong time to start. There is no wrong place to start. I’ll end with my favorite fitness stat by ACSM: 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity exercise per week can reduce the chances of cardiovascular disease and diabetes by 50%. That’s a small time commitment to pay for such huge health implications!
Here’s to moving more in 2023!
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