For the past month, we’ve been really diving into healthy habits and how they can set you up for success. When you have healthy habits and routines engrained to the point you don’t really have to think about them, you can be sure to reach your goals without always feeling “motivated”. Getting your workouts in, going to bed at an ideal time every night, and meal prepping on the weekend are all examples of habits that eventually just become part of your healthy lifestyle. We want to give you the inside scoop of what our TriFit trainers do in their everyday lives to demonstrate a healthy lifestyle!
This week and last week, Steven and Paige went LIVE in our Facebook group to share with our members their personal habits and routines.
B.S. Kinesiology – Certified Personal Trainer
Protein At Every Meal
Steven strives to incorporate protein at each meal to help maintain and build muscle! Protein is best utilized by the body if you spread out your intake throughout the day. Just because you eat 100 grams of protein in one sitting does not mean that all 100 of those grams will be delivered to your muscles. It’s much more efficient for your body if you spread out that protein throughout the day. Getting adequate protein helps Steven feel his best, have lots of energy and avoid unhealthy cravings.
Movement Every Day
Movement and exercise isn’t just a way to be active it’s a way of expressing yourself! Steven said that he feels more like himself when he incorporates some sort of movement in or out of the gym at some point during the day.
We all live busy lives. Before we engage in our work or family activities it’s important to recenter yourself and your purpose before your day begins. Steven practices breathing every morning for about 10 minutes to help relax his body before the day!
As summer comes to a close (well anywhere but Arizona) it’s important to get outside! Steven practices this daily not only because he enjoys it, but he knows that connecting with nature and getting enough sunlight will benefit his long term health.
B.S. Public Health – Certified Personal Trainer – L1 Precision Nutrition
Just like Steven, Paige also likes to incorporate movement everyday!
Her current goal is to improve endurance and running so she runs about 15-17 miles per week and is slowly increasing her distance. She likes to do full body training 2-3 times per week because it helps improve cardiovascular endurance in a different way! She tracks her food most days of the week to make sure she’s getting enough protein and other macronutrients while practicing eating until satisfied.
In highschool, Paige was diagnosed with OCD and “exercise has improved that drastically!” she says. Paige believes it’s important to focus on one thing and one thing only, and strives to be better than she was yesterday.
Though it is a fairly recent practice, Paige says practices positive affirmations each morning. These consist of 4 “I deserve” statements that she repeats 1-3 times in the mirror. According to Paige, “It literally takes less than 2 minutes to do, and the benefits are so incredible! Just feeling more at peace before the day starts.”
Paige also has one day to do nothing. Yes you read that right. No work, no workouts, just stretching and focusing on time with loved ones!
Existential / Spiritual
“Spirituality to me is so important for many reasons. One being that it is a separate concept from religion,” Paige says. She believes that having a sense of where you came from and that there is a higher power than yourself is so important to get you through hard times whether it be health related or not.
B.A. Communication & Marketing – TriFit Wellness CEO
Laurel’s day starts early! Everyday she wakes up between 4:45-5AM and starts moving right away. She starts with her workout at 5AM or soon after followed by a self care routine based on the book “The 5AM Club” by Robin Sharma.
“This book has been transformational in my life. I wake up early and take time to move, reflect and learn before the sun comes up, and before the busyness of life gets in the way.” Immediately after a workout, Laurel sits down to meditate, journal on things she is grateful for and goals for the day, and completes her morning routine by reading for at least 20 minutes daily.
Laurel is not only efficient but very organized due to her preparation and the resources she uses. “Asana really runs my life, but I run Asana so I am setting very clear priorities for the day” Laurel says. She uses the app, Asana to organize both personal and business tasks, and to schedule deadlines so she stays on top of everything.
Laurel also has specific practices she will do as she is working throughout the day. These include, prioritizing working on “The One Thing” that is most important first, allocating a certain amount of time to each task to ensure it can realistically be completed during that time, and working in a “tight bubble of focus” with no distractions. She also feels most energized when she takes breaks from work every 90 minutes to get up and move, read or play guitar for 5-10 minutes throughout the day.
Fitness / Nutrition
Prioritizing health and fitness is a must for Laurel! After coping with mental health challenges, addiction, and eating disorders in her youth, she has really found her true balance. Competing in a bodybuilding show has taught her what her body can achieve with a focus on proper nutrition. Laurel likes to be active everyday of the week, some days being her full body split in the gym and other days being active recovery days. She also tracks her food intake in My Fitness Pal on and off throughout the year so she has a general idea of what she is eating.
Certified Health Coach – Certified Personal Trainer
Lizzie focuses on eating a whole foods/unprocessed diet 90% of the time, and allowing for an occasional treat. She has really mastered the ability to know her body and eat intuitively over the last five to six years. Keeping protein sources and vegetables in the house are also essential. These are Lizzie’s staple foods and then she sprinkles everything else in there throughout the week. Lizzie really prioritizes taking probiotics and magnesium in addition to her multivitamin every morning.
At the end of the day, Lizzie really prioritizes family time. By coming together at the end of the day, having a family meal and then going for a walk, Lizzie is able to enjoy family time throughout the week. She is very focused on making quality time for her two year old son at home.
Having a young son, Lizzie workouts 3 times per week in the gym and then goes walking on days she’s home. For her, more exercise is not always better, and she believes exercise is something that is fluid and should change with your goals and lifestyle. When she is home with her son she makes sure they spend plenty of time walking and playing outside so she is getting plenty of vitamin D and sunlight.
Lizzie loves reading and learning continuously! Since she does have a young son, she doesn’t have the luxury of lots of time to read throughout the day, so she will often listen to an educational podcast as she’s driving or during her workout!
As you can see, health practices can be different for everyone including our trainers! We all have different approaches, routines and habits that all help us to be successful in leading a healthy life. There is not a one size fits all, it’s about experimenting with what works best for you. Book a consultation with us now to get started on creating your own healthy lifestyle today!