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5 Steps to FitnessGetting fit takes determination and heart, but it also requires a good plan of action. JC Renners, a celebrity trainer in New York City and former professional football player, has 5 steps to help you on your way to achieving your fitness ambition – whether you’re just starting out or want to make sure you’re moving in the right direction.
1. See where you’re at. Check your fitness level with an assessment that can help you develop a results-driven exercise program and set benchmark goals to motivate you along the way. An assessment might include:
- How long it takes you to walk or jog a mile
- Your pulse rate before and after completing a mile
- The number of push-ups and sit-ups you can do at one time
- How far you can reach while sitting with your legs extended forward
You can also measure your waistline and check your body mass index (BMI) by entering your height and weight into an online BMI calculator.
2. Set your goal. You may have some idea of what you’re aiming for, but a specific goal can help boost your motivation. Your mind is a powerful tool to achieving your fitness ambition, and visualizing your goal can help you push through tough workouts – and go back and do it again and again.
A goal can also set the foundation for your exercise regimen. For instance, if you’re aiming to run your first 5K, you can build a program around increasingly longer runs. If you’re trying to trim your waistline and add muscle tone, you can focus on calorie burning and strength building exercises.
3. Develop a plan. Your fitness program should take into account your current fitness level and goal. If you’re not sure how to go about it, talk to a trainer who can help you set up a program around your individual needs. In any case, your plan should include a mix of activities, including cardio, weight training, and core strengthening exercises.
TIP: A foam roller is a great way to help strengthen and stabilize your core. You can use it at the beginning and end of your gym or at home workouts.
Remember not to overdo it, especially at first, but make sure you’re adding enough of a challenge to get results. Shoot to get in a workout every day of the week, but you can be creative about it. Playing ball with your kids or taking a walk instead of watching TV count!
Your plan should also include nutrition. You want to make sure your body is getting the nourishment it needs to support your hard work. Be sure to eat a healthy breakfast every morning, and do your best to make good food choices throughout the day.
TIP: Consuming protein after your workout, through high-protein foods or a convenient shake like Champion Fit, can help your muscles recover after exercise.
4. Write it down. A training log can help you stick to your program. Record your initial fitness assessment and goal, then take a few minutes every day to jot down what you ate, how you worked out, how long you slept, and how you felt overall. A log not only holds you accountable, it can also reveal patterns to show you what’s working. You can even add inspirational quotes or pictures to keep you going.5. Keep at it.
There are no excuses! Not enough time? Wake up earlier to hit the gym before your day – and a greater opportunity for excuses – starts. Or break your hour workout into three 20 minute chunks. Can’t get to the gym? Exercise at home, at a nearby park, or outside during a lunch break from work.
If you slip off the program, just get back into it without beating yourself up. You can also try some motivational tactics, like enlisting a workout buddy or adding activities you truly enjoy to your routine, like tennis or golf. Remember, you can do it if you believe in yourself. Use your mind to help push your body to achieve your ambition.
About JC Renners
JC Renners is a National Academy of Sports Medicine certified private trainer and former professional football player widely recognized as one of the most knowledgeable private trainers in New York City. JC has 10 years of experience as a fitness consultant, peak performance specialist, and private trainer working with elite athletes, celebrities, teenage athletes, pre- and postnatal women, and other special groups. He has taught seminars on peak performance in athletics, how to train young athletes, as well as specialized seminars on how to train athletes in soccer, golf, football, baseball, tennis, boxing, basketball, and martial arts.
The Champion System
The Champion system was formulated to help individuals reach their ambitions through a program specifically designed to connect mind and body. See how our products support your routine here:
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