What’s missing from your workout routine?

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Quiz Questions

1.
First thing's first, how old are you?
- A.
  20-25
- B.
  26-40
- C.
  41-50
- D.
  50+
2.
What inspires you to workout?
- A.
  Having fun! — My favorite workouts are full of discovery. Workouts are a place for me to connect with friends and network.
- B.
  Reaching my peak performance — I'm in a competition *with myself.* I want to run faster, jump higher, and lift heavier than EVER BEFORE.
- C.
  Clearing my mind — I center myself through exercise. Even if it's just 15 minutes of stretching before bedtime, I always feel more optimistic afterwards.
- D.
  My friends and family — I want to be able to keep up with my family and stay healthy for them!
- E.
  Aesthetics- It's important that I look a certain way and I workout to get there.
3.
What's in your gym bag?
- A.
  A protein shake to jumpstart my post-workout recovery!
- B.
  My yoga mat or spin shoes!
- C.
  No gym bag for me! I love to workout at home.
- D.
  Sunglasses and sunscreen! If it's not outside it's not worth it
- E.
  A snack for my kid after day-care.
4.
Have you ever worked out with a personal trainer?
- A.
  For sure! I've tried a couple different personal trainers but have yet to find someone who suits my style.
- B.
  Nope. I've never really been interested in hiring a personal trainer. I guess I'm more of a DIY person...
- C.
  Yes, I'm working out with one right now and am pretty happy with the results... so far.
- D.
  No, but I'm interested in trying it out. When it comes to fitness, I feel like I have a lot to learn 🤓
5.
Where do you usually workout?
- A.
  At the gym! It’s got all the cardio and strength equipment I need!
- B.
  In mother nature! I love hiking, open water swimming, and cycling.
- C.
  At my favorite local boutique studio! The community there is amazing.
- D.
  At home! I love the convenience, plus there are no distractions!
- E.
  I'm not currently working out but am looking forward to starting!
6.
What’s your next big fitness goal?
- A.
  I'd like to lose some weight.
- B.
  Building strength.
- C.
  Building a habit of "me time."
- D.
  I'd like to improve my sport performance outside of the gym.
- E.
  I want to be able to keep up with my kids or grandkids without getting winded.
7.
What do you think is the biggest obstacle to achieving your goals?
- A.
  I'm pre/post natal and unsure how to train and fuel properly. Plus, sleep is a challenge!
- B.
  I'm getting older and what was working before isn't sticking anymore.
- C.
  I've been doing the same routine for a while, and seem to have plateaued.
- D.
  I'm nervous about starting to lift weights, and am uncomfortable with starting on my own.
- E.
  I've been doing a lot of group fitness, but don't seem to be hitting my specific goals.
- F.
  I'm confused by all of the conflicting information out there!
8.
Rate your sleep
- A.
  As I've gotten older sleep has gotten harder.
- B.
  I'd love to sleep more but my toddler keeps waking me up.
- C.
  It's hard to sleep while pregnant!
- D.
  I sleep great!
- E.
  I'd love to sleep more but work, family, and events keep me up later than I'd like.
9.
What's your go to workout?
- A.
  Group Fitness, I love SoulCycle and Barry's!
- B.
  Low Impact pilates/yoga/walking
- C.
  I love cardio! I always get my run or my Peloton ride in.
- D.
  Lifting heavy things!
- E.
  I'm currently not working out.

Quiz Outcomes

1.
Pre/Post Natal
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Working out while you are pre or postnatal can feel overwhelming but research shows that working out is good for you and good for labor, as long as you’re medically cleared by your doctor. Exercises that will be the most important for your during this time will be:Posterior chain development to keep your back strongRowing, deadlifts, lat pull downsPelvic floor strength to help you recover post laborIncluding Kegels in your liftsDiaphragmatic breathing to ensure that you’re utilizing your whole core360 breathing (putting your hands around your sides to ensure you’re breathing around your whole body) Utilizing this framework (in conjunction with a personalized plan that includes even more specific prenatal exercises provided to you by your personal trainer) can greatly assist with pre and post labor performance and recovery. Research shows that building strength pre-labor helps with pushing during labor, assists your body in recovering faster, and will help you with daily activities like reaching in and out of the crib, getting up off the floor, and carrying baby’s equipment. Depending on your trimester, the activity you’ve been accustomed to prior to becoming pregnant, and how you feel, will dictate the specifics of your program.A personal trainer can guide you each step of the way as your body changes. We are well versed and trained on the intricacies of your body’s adaptations. If you’re interested in learning more about hiring a personal trainer to guide you through this time of your life, schedule a consultation with Sam Rothberg, by clicking here! These suggestions are just that - general suggestions and not medical advice. It’s important to consult with your physician and a certified personal training whenever beginning exercise.
2.
Menopausal
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As we continue to invest more time and research into women’s health, standards for peri and post menopausal fitness have emerged. During this time of your life, it’s important to lift weights, introduce safe, high intensity interval training (“high intensity” is relative to your current fitness level), safe plyometrics, and to increase your protein intake. Here’s why:Lifting Weights: Heavy resistance training is integral for peri and post menopausal women, as it allows you to maintain muscle mass. Lifting heavier weights for fewer reps triggers a hormonal cascade that helps you build more muscle (no, you won’t bulk up), which in turn, allows you to burn more calories at rest and utilize your carbohydrates for energy, instead of getting stored in the liver as fat. One of my favorite exercises for peri-menopausal women is XXXFurthermore, lifting weights is proven to show a decrease in developing osteoporosis because it increases bone mineral density. Of the amount of broken hips recorded, 80% were women, and the majority of people with osteoporosis are women.Consuming Adequate Protein: Protecting your muscle maintenance is critical as we age, and also adds to the “toned” look that many women aspire to have. Increasing protein intake also helps to increase lean muscle mass, as well as satiety. Aim for 1.1 grams of protein per pound of bodyweight throughout the day.High Intensity Interval Training is also important. Spiking the heart rate and allowing it to recover similarly triggers a hormonal response with numerous physiological benefits. And finally, increasing mobility prevents a sedentary lifestyle, allows you to lift more, and maintain your quality of life. Safe Plyometrics: Skipping, Jumping, and Jump Rope are all beneficial because you recruit big muscles, they’re quick, and they train you to be powerful!If you’re interested in learning more about hiring a personal trainer to guide you through this time of your life, schedule a consultation with Sam Rothberg, by clicking here! These suggestions are just that - general suggestions and not medical advice. It’s important to consult with your physician and a certified personal training whenever beginning exercise.
3.
Plateaued
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Often, when we find a class that we truly love, we become enamored with it and repeat taking that same style of class. Without question, group fitness is phenomenal for the camaraderie and the accountability that it brings and community is essential for well-being. But, if you find yourself no longer seeing results, it might be time to introduce some personalized and specific programming into your routine through a certified coach or trainer. If you’ve found that you’ve plateaued recently, some helpful tips would be:Determine Your SMART Goals: Having a program, planned out at least one month in advance, ensures that you have SMART goals (specific, measurable, attainable, realistic, and timely) and an evidenced based way to meet them. The difference between “I want to feel good” and “I want to run a mile in under 10 minutes by the end of the month so that I can run a 5k with friends next year” is the difference between success and a plateau (or burnout). This type of goal setting (and a movement screen) allows a coach to write an evidenced based program that is tailored specifically to you.Consult with a personal trainer on a personalized program: SMART goal setting (and a movement screen) allows a coach to write an evidenced based program that is tailored specifically to you, and ensures that it’s safe.Have a coach set measurable progressions: Progressions do not need to be wild acrobatic instagram feats. They can be as simple as changing your footprint, handprint, rest period, weights, time under tension etc. There are so many proven ways to continue to progress that it's almost difficult to get bored. These simple (but not necessarily easy) changes, that a coach can program out for you based on your goals, current fitness level, and physical capabilities can lead you to success. Focus on the process, not the outcome: One of my favorite things is when a client has been training for a prolonged period, and looks back at their original goals to find that they have completely changed. You may have thought you wanted to lose weight, but are surprised at how happy it makes you to be able to take just one trip to the house after grocery shopping instead of two or three. The strength you’ll find by committing to yourself is invaluable. If you’re interested in learning more about hiring a personal trainer to guide you through this time of your life, schedule a consultation with Sam Rothberg, by clicking here! These suggestions are just that - general suggestions and not medical advice. It’s important to consult with your physician and a certified personal training whenever beginning exercise.
4.
Overwhelmed SOS
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Wow, there is a lot of conflicting information out there on the internet. Oftentimes, people who are not certified trainers, but have a large social media platform, or simply like to workout, offer fitness advice. These “tips” are typically founded in pseudo-science, or they just promote whatever type of fitness they enjoy without taking into account their audience. I’ve had many clients come to me because they don’t know where to begin.Here's where I recommend these clients start: The most important things to consider when beginning your wellness journey is your “why.” Digging deep and being able to articulate specifically why you want to start a new program is essential to prevent burnout, and also allows your coach to better empathize and understand you. Secondly, working with a coach to figure out what habits work for your budget, values, family, and lifestyle is essential.Determining one habit that you can commit to for two weeks can begin the process of sustainable habit stacking, thereby preventing both burnout and creating buy-in.. Some examples of habits that clients have had success with are:Go for a 20 minute walk 4 out of 5 work daysSet a bed-time alarm to begin the wind down processSet aside time in the calendar to strength train 2 days per weekAdd one handful of vegetables to a smoothie 7 days per week.Add Resistance Training: Resistance training is one of the most important things that women can do, as it allows us to build lean muscle, which increases our metabolism and makes us stronger. Learning the foundational movement patterns can lead you to long-term results. Understanding how to move well can allow us to move often, pain-free, and consistently. Those movement patterns are:SquatHingeUpper PushUpper PullCoreIf you’re interested in learning more about hiring a personal trainer to guide you through this time of your life, schedule a consultation with Sam Rothberg, by clicking here! These suggestions are just that - general suggestions and not medical advice. It’s important to consult with your physician and a certified personal training whenever beginning exercise.

What’s missing from your workout routine?

Take this five-minute quiz to uncover why you're not getting results from your current workout regimen.

Quiz Questions

Quiz Outcomes