5 Tips for Getting the Most Out of Your Workouts

The following article was submitted by John Kiefer, a client at FT Deefield. I [Bryce Wood] just wanted to touch on some of the accomplishments that John has made since I began training with him in February 2008. John’s 26 pound weight loss may not seem all that astonishing, but his improvements in strength, overall fitness, and lean body mass have been amazing to witness. The following are a list of just a few of John’s accomplishments since joining FT:

Bench Press, starting: 85x4, now: 160x1
Shoulder Press, starting: 50x5, now: 110x5
Deadlift, starting: 95x5, now: 275x5
Back Squat, starting: 95x5, now: 235x1
Power Clean, starting: 65x4, now: 165x2
Pull-ups, starting: 0, now: 12
¼ mile run, starting: 2:30, now: 1:18


5 Tips for Getting the Most Out of Your Workouts

I have been training with Bryce over the past 15 months. He has transformed me into better shape by teaching me how to exercise properly, eat healthier, and most importantly, work more efficiently. If you recall Bryce's "Intensity" article, both trainer and client work together as a team. Both must be prepared. As a trainer, Bryce is always ready with my programming so we can begin to work as soon as I walk through the door. But how can we as clients best prepare? If you follow these 5 tips, regardless of your fitness level, you'll be able to enhance your training sessions and achieve better results.

1. Think About Your Workout Before you Arrive
On my drive to FT, I always try to think about the potential for something amazing to happen. Today might be the day I get that new pr I have been chasing. Or today may be the day you have your fastest time running on the treadmill, or you are able to do 15 sit-ups in a row, all unbroken. Anything is possible. Take a minute to think about how you want to perform. Visualize yourself succeeding. It can make a big difference in your session.

2. Have a Positive Attitude
Regardless of your experience level, nothing can beat positive thinking. If your trainer has you attempt a new exercise, don't worry about doing it correctly on the first try. If it takes you a while to master a skill, there's no need to be discouraged. Remember, your trainer always wants you to succeed. And don't be afraid to try something new, even though it may be out of your comfort zone. The right mindset can help you advance to the next level of fitness.

3. Have Confidence in Yourself
When I first started working with Bryce, I was always hesitant to go “all out” in my workouts. I was scared that I would run out of energy and not be able to complete my workout. But in thinking about this, what was the worst thing that could happen? I knew I could finish, but it was my fear of not being able to complete my circuit that was preventing me from succeeding. I was able to overcome this fear because I came to realize that Bryce was always there to help me. No matter if I needed some encouragement or correction, he always had my best interest in mind. Having someone there to support you really helps to boost your confidence. So on your next workout, push a little harder. Run a little faster. Have confidence. You can do it. And if you get into trouble, your trainer will be there to help you.

4. Have Trust in Your Trainer
The greatest lesson I have learned was to let go of the ways I thought were best for me and to put my complete trust in Bryce. This was the most difficult yet most rewarding action I could have taken. The trainers at FT are true professionals who want to help you achieve your goals. They want you to succeed. In order to change the way you look and feel, you have to take a leap of faith. Have faith in your trainer. Take a chance and commit to your program. You'll be amazed at your results.

5. Exercise on Your Off Days
Our sessions at FT are for 60 minutes. If you are coming to FT 3 days per week, that's really only 3 hours of exercising per week. If we want to get in better shape, we need to do more. In order to keep your body working, it is important do something "active" on days when you are not at FT. Go for an intense 20-minute walk. Take 10 minutes and see how many rounds of 5 push ups/10 sit ups/15 air squats you can complete. Even do the exercises you don't like so you can get better at them. I have asked Bryce, “How do I get better at doing pull-ups?” His response, “Do pull ups!” If you are having trouble getting started, ask your trainer for a list of exercises to do at home.

Hopefully by following these tips, we can enhance our exercising and get the most from our trainings.

John Kiefer