What to do outside of your training sessions to get the most out of your results
Probably the most common first question I get from new clients is what else they should be doing outside of their training sessions with me, whether it’s personal training sessions or online coaching.
I will eventually get to a few suggestions, but first, hear me out.
It’s very common when starting a new fitness routine or embarking on a health journey to feel like you need to be doing all the things. You want to commit to seeing your new trainer, do additional workouts outside of that, completely change your diet, start drinking a gallon of water a day, become a morning person, cut out all of their favorite foods and alcohol … etc. I get it. You’re committed and you want to do everything right. But this approach often leads to burnout and inconsistency.
Instead of planning to dive headfirst into a completely overhauled lifestyle, I recommend that you start with one or two things and focus on doing those things really well and consistently. Instead of worrying about what else you should be doing outside of your training sessions, focus on getting the most out of your training sessions until they feel like part of your normal routine. Instead of trying to overhaul your diet, focus on one small habit like having protein with every major meal.
You know the saying, “You need to learn how to walk before you can run”? That’s what I’m getting at. Especially if you’ve been here before. If you’re someone who always starts something new, goes all in on everything, and ends up throwing in the towel a few weeks in … walk before you run.
Now, let’s get into some real suggestions for what else you can (we’re not going to say “should”) be doing outside of your designated training sessions. Because working out 6+ days a week and cutting out your favorite foods is not it.
Outside of your designated training sessions, the best things you can do to maximize your results in a sustainable way are this:
Don’t be sedentary outside of your workouts. A workout is a GREAT THING!! But if that’s all the movement you’re doing some days and you’re spending the rest of your day glued to your desk chair or couch, you’re still considered sedentary. Go for walks (great excuse to get a dog??), run errands, take a mid-day dance break, stretch, do chores, etc. These don’t have to be planned out exercise sessions by any means—just keep your body moving a bit throughout the day.
Prioritize rest and sleep. This is the key to proper recovery. Ideally, you want to get 7-8+ hours of consistent, quality sleep every night. And I’m talking about time spent actually asleep, not just the time you spend in bed. Sleep affects our recovery, mood and emotions, metabolism, decision-making, energy (obviously), hormones, blood sugar, cognitive health, and so much more. Spend less time scrolling or binging the latest Netflix show and get some good sleep.
Prioritize protein and fruits and vegetables in your diet. Aim for 30-50g of protein with every major meal and around .8-1 gram of protein per pound of bodyweight that you have (i.e. if I weigh 150 pounds, I’m aiming for 150g of protein per day). Aim for about five servings of a variety of fruits and vegetables each day for fiber and micronutrients.
Hydrate! Drink water first thing when you get up in the morning and continue hydrating throughout the day. Start with a realistic goal and work up to 1 ounce per pound of bodyweight a day.
Include one or two Zone 2 cardio sessions in your week. No idea what Zone 2 cardio is? I have a blog post about it. This would be an intentional cardio session ideally around an hour.
Include time for whatever brings you joy in your routine. Whether it’s going out to try new restaurants every few weeks, going out for a drink with friends, going to a concert or live show, game night, etc. Having a healthy social life is a part of a healthy balanced lifestyle. If you want to be successful in your journey longterm, cutting out everything that brings you joy is simply not it.
Ultimately, living a healthy lifestyle and seeing or feeling results in your training doesn’t require you do to a ton of extra things. It’s more about showing up consistently for months or years and trusting the process. You should always be asking yourself, “Could I do this for the rest of my life?” If the answer is no, it’s not going to work. Small, sustainable changes are the way!
