Optimize Your Health, Fitness & Vitality with Brien Shamp: How effective is your exercise time?

Do you workout enthusiastically, feeling the burn with a smile, pushing yourself to the limit?

Or would you describe your exercise time more like an even trot? Coasting along, breaking a respectable sweat, doing the same old thing.

Since you take the time to exercise and desire to have your body change into a slimmer, more toned version of yourself, then use the following tips to get more out of your exercise time.

• Focus your mental energy. It sounds simple, but often isn’t. If you’re lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.
• Join a group exercise program like a boot camp. Researchers saw a significant increase in strength and endurance in people who were part of a community, compared to those training on their own.
• Get a caffeine boost. Caffeine has been shown to help burn fat and increase your endurance. The most effective amount seems to be around 300mg one hour prior to working out. Make sure it is organic. Of course check with your doctor first.
• Pump up the volume. Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.
• Keep things fresh. Alter your routine often. If you workout with me, I will do that for you. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, new intensities and new environments.
• Stay nourished and hydrated. Pay attention to your food and your hydration levels. You’d be amazed how being dehydrated can affect your performance even away from the gym.
• Find your magic time. Work out when your body is at its best. If you’re not a morning person, do not force the issue on your body; however, exercise adherence and results have been shown to be better for those that commit to morning programs. If you choose morning workouts, your lifestyle generally needs to be altered, so you are asleep no later than 10:30 pm.
• Wear clothes that you love. Not only will you be happy to put them on and show them off, but you will be able to focus completely on the task at hand, rather than stressing that your pants will split whenever you squat.
• Make sure the shoe fits. Can you imagine a tap dancer performing without tap shoes? Your shoes are just as important! With correctly fitted shoes for your workout or sport, you’ll keep your feet, ankles, knees, and back protected and healthy. My favorite shoe right now is the Brooks Pure Cadence. Love this shoe.
• Use a professional. If you don’t already, have me design your workouts. This will ensure that you’re being challenged and seeing results.

Don’t know where to start when it comes to exercise? That’s where I come in.

It’s my passion to make exercise a regular and enjoyable part of your life. I’d like to see you enjoy all of the healthy rewards of being fit.

Call or email me today and we will get you started on the exercise program that is right for you

Brien Shamp brings you 22 years of experience as a Body Transformation Expert, Personal Trainer, Nutrition & Lifestyle Coach, Massage Therapist, Strength Coach for College & Pro Athletes and Reiki Practitioner. In 2011 he was nominated one of the top ten trainers in the country. Brien has a degree in Biomechanics from UC Davis and extensive graduate studies in Exercise Physiology from SF State. Brien won first place in the Met-Rx World’s Best Personal Trainer Contest in 1999 and was nominated Best in the Bay by KRON 4 for Weight Loss in 2009. He is an active author in Parenting on the Peninsula, Ms. Fitness Magazine and his FREE Blog with thousands of subscribers at www.BrienShamp.com.