Before long, we will be
counting down the final hours of 2013, and celebrating the start of a new year.
To many, this is their chance for a new beginning or an
opportunity to transform. I think it is the perfect time to clean your
slate and set goals you’ve been avoiding or have been too afraid to tackle.
This year, I am heading into the New Year with the goals to shed a few pounds,
get in shape and just give myself a healthy boost.
Like many, I feel clueless
when it comes to working out and making it work for me. So I decided to ask a
professional how to make it work this time around. Ray "Mr. Shut Up and Train" Grayson, a celebrity trainer in Atlanta, and the man
behind The 30 Day Challenge that has been sweeping the nation, was kind enough
to share some great advice with me in an interview. Ray has helped hundreds of people achieve their
fitness goals with his 30 Day Challenges and his signature style of training,
which focuses on keeping your heart rate elevated and your body in motion.
Check out our interview below to get some inspiration for a fitter you.
To avoid paying for a
pricey gym membership, how can I get the most out of my apartment gym? Keeping
in mind that my apartment gym has limited equipment.
The
biggest thing is having a plan. A lot of people, when they get to the gym on
their own get discouraged when they don’t know what to do. With all of the free tools online, before you even get to the gym you should
have a planned workout of what you want to do. The equipment or lack thereof
isn’t an excuse; you can get the workout you want as long as you have a plan.
Sign up for something like The 30 Day Challenge or the Total Fit Challenge where we send out weekly workouts and motivational emails. Livestrong.com and Bodybuilding.com are great too, there are just so many free resources online. There is no excuse. Focus on what you want to be.
What's the biggest myth about fitness that drives you crazy?
That it’s supposed to be easy or that people feel like they’re going to get these microwave results. It’s a process; it’s about making healthy lifestyle changes.
What is one workout you think everyone should do?
My favorite exercise personally is the burpee, love it. New York Times said it was the number one exercise in the world, or the most efficient. I don’t think there is one workout for everybody. It's not one size fits all. Whatever fits your time, your budget and keeps you excited and motivated. Whatever you can commit yourself to.
What's one workout everyone does that they should just stop doing (for example, crunches)?
There are some things that are definitely more effective than others. And there are some things that I don’t personally love but there are people that swear by them. If you are getting your body moving, staying active and getting healthy then I applaud you. Whatever is going to get you to your goals, that’s the key. There is nothing wrong with crunch/sit up. Some people that don’t do them correctly, you run a high risk of injury when not doing them correctly. Make sure you're using correct form. That is the key.
How many days a week should we workout?
You
should do something active at least 4-5 days a week. Doesn't always mean the
gym or a run. Walk through the park, basketball, ice skating, just getting active.
How do you feel about
juicing, and all of these milkshake supplements programs?
A supplement is just that,
it’s there to supplement a healthy lifestyle that you’re already doing. The key
is to commit to healthy eating, active lifestyle and finishing your workouts. You
can then dibble and dabble in some different supplements and shakes.
Do you encourage calorie
counting?
I personally don’t. I
like balanced meals. I think people get caught up in numbers. I don’t stress
numbers at all. I do baseline assessments with clients and then we may not do
any numbers or measurements for awhile. You know what’s going on in your body. Your clothes will fit
better. Most people are uninformed that muscle weighs more than fat anyway, it’s
dense. The numbers may not be coming down but your body is tightening up and
you’re developing some muscles so you’re losing some fat. You’re getting your
goal but your scale may not be moving the way that you have set in your mind
that it’s suppose to move.
What
is your favorite protein bar?
I
actually only do protein bars occasionally and I’ll do a Clif or Detour bars. I
prefer to eat my protein; meat, chicken or I’ll just do a shake after a workout because it will
get in my bloodstream quicker. Some of the protein bars are glorified candy bars,
they’re just like a Snickers on steroids.
Do
you see value in things such as Nike Fuel Bands?
Yes
because some people are motivated by numbers and some people might need a
reality check. Some people aren't working at the level they think they’re
working out at. Just don't get caught up in the numbers.
When
does your next challenge start?
Next
challenge starts January 7th. This is our 21 Days to a Happier Healthier You. The premise is that it takes 21 days of repeating anything to
create a habit. And for the people already living healthy lifestyles, you’ll
get great workouts or recipes that you've never had before.
My interview with Ray was extremely informative, the biggest thing that I
learned is that, working out is not one size fits all. It's all about finding
out what works for you. Ray talked about how some people are in love
with the idea of being in shape but not in love with the process of getting in
shape. I am completely guilty of that. Everyone looks amazing in their
Instagram photos and I dream of looking like that but what am I really doing to
get there. Nothing. He suggested that to get there you have to fall in love
with the process. Go into it knowing it won't be easy. Stick with it knowing it
will be worth it. There is strength in numbers and accountability partners. This
is why Ray’s challenges do so well, he is creating a community and utilizing
social media to bring people together to help each other reach goals.
Don't forget to check out the next challenge starting January 6th, 21 Days to a Healthier Happier You. You can sign up for the challenge here www.mrshutupandtrain.com/30daycc. It's absolutely free. Make sure to follow Ray
on social media for constant inspiration and motivation. You can find him on Facebook, Instagram and Twitter. This guy is the real
deal and was a true joy to talk to. I got a lot of great information from him
and look forward to the 21 Day Challenge starting in January.
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