By: Celebrity Trainer and Evolve Fitness Expert Brent Bishop
Featuring: Tara-Spencer Nairn
Photo Credit: Elaine Fancy
Exercise comes in many forms, and contrary to popular belief, you do not require a lot of time or fancy equipment to sustain an effective workout program. Many of the clients I work with possess hectic schedules that pose time restrictions on their ability to exercise. Keeping your workout times consistent in your schedule can be an effective way to increase program adherence regarding exercise. Success comes from integrating exercise into your life schedule just as you would with an important work meeting or doctor’s appointment.
Convenience is a crucial factor when it comes to excuse-proofing your workout plan. We all know our habits, excuses, and justifications for not doing what we had initially set out to do. I constantly coach clients to eliminate excuses as best as possible by making their exercise routine as accessible and convenient as possible. I like to work out first thing in the morning so that I’ve already got it in when things get busy and unpredictable later in the day. If you’re an after-work exerciser, try keeping a packed gym bag in your vehicle so that when you leave work for the day, you’ve eliminated the potential excuse to go home first.
One of the fundamental approaches I take with my clients is to ensure they are implementing at least 2-3 days per week of higher-intensity exercise that incorporates functional strength, stability, and conditioning. Additionally and where applicable, including a training partner and adding partner-based exercises is a great way to add fun, increase accountability, and embark on the fitness journey together. The following exercises are an example of a conditioning program I’ve formulated for specific clients to suit their goals and allow them to sustain a focus involving core integration, muscular balance, and functional strength.
Step Up with Hip Abduction
One key element to improving overall strength, pelvic stability, and injury prevention is to ensure glute activation and hip strength are a focus. Adding some directional resistance to a standard step-up is an effective way to ensure the glutes are effectively integrated into the exercise. Strong glutes will transfer to improved posture and pelvic stability, which can also improve functional power and reduce injury risk down the kinetic chain from the low back to the feet.
Resisted Lateral Shuffle
Whether completed with a partner or simply anchoring a strength band to add resistance, this is a great exercise to transfer lower body strength into a dynamic conditioning exercise that will improve aerobic conditioning and sport performance.
Med Ball Trunk Rotation
Focusing on functional core strength and power can translate in-gym exercises into improvements in real-world activities. This movement can be completed with a partner or simply against a wall using a medicine ball. Whether lifting your kids or performing your best on the tennis court, exercises like these are a fun and functional way to improve your performance.
Resisted V-Drill
Implementing agility-based conditioning drills into a strength routine can be an effective way to improve both aerobic and anaerobic conditioning. Whether your goals are weight loss, improved metabolism, or enhancing sports performance, drills like this can be a time-effective way to enhance your overall results.
Oblique Crunch
This is an advanced version of the standard oblique crunch. Intensity is increased due to the increased range of motion required and the impact of gravity on resistance. Although recommended for the more advanced exerciser, this effectively isolates the obliques while training the entire core.
One of the most challenging aspects of adhering to a regular exercise program is sustainability, not just a New Year’s resolution phenomenon. Although life gets busy, we all have 30 – 45 minutes daily to dedicate to some form of exercise. Choosing a consistent time of day that fits your current life schedule and reflects where you have the most energy is crucial to staying consistent. Additionally, proper focus for your daily workouts provides purpose and drives momentum and subsequent goal achievement. One of the best ways to ensure that your program is tailored to your needs while addressing the strength and postural imbalances we all have is to hire a qualified fitness professional to complete a functional fitness assessment. When you set a benchmark on your current fitness level, your customized plan holds more purpose, and the chance of sustaining an effective fitness routine is greatly improved.
