By planning meals and snacks you are able to incorporate more variety and keep a more balanced diet with proper carbohydrates, proteins and fats. Not only that, you are able to evaluate if all the food groups are being consumed throughout your day. Also when you have a plan you have a shopping list. If a food is not on the shopping list it is usually unlikely to make it home...
Push ups into plank ups into holding plank. It's a great exercise for push day. Start in push up position and hit 5-20 push ups (depending on clients level) then go into plank ups which are a little easier (from hands in push up position to elbows in plank position) and repeat 5-10 times.
They are a functional movement that people need to be good at. Not to mention the fact that squats work just about every muscle in your lower body. So for strengthening and improving the overall conditioning of your lower body, squats is a great place to start.
If I had to pick 1 exercise for full body I would probably choose thrusters. Start off with body weight squats to make sure they don't have any horrible mobility issues, then progress to using a dumbbell (holding sideways at the check/collarbones).
This helps speed up your metabolism when you are not training thus you burn more calories outside of the gym as well. For the quickest and best results for cardiovascular fitness, interval training tops them all!
It's nice to have an ideal body weight in mind but I would rather concentrate on body fat percentage. Ideal body weight does not account for skinny fat people who are normal weight but has no muscles or a body builder who is above the ideal body weight but have less than 10 percent body fat.
Whether the end goal is to complete a marathon or lose 10 pounds, there are smaller goals to complete along the journey. Every time we complete that next “mini-goal” in service of the larger picture, we learn to believe even more in ourselves and in our abilities. Goals also serve to keep us accountable and responsible for our own decisions; YOU set the goal and YOU take the action.
The next step is easy, SET another goal. Have this one be a little harder. If the initial goal was to lose 10 lbs, make this one 15 lbs. You and your trainer know what type of commitment you had to do to hit the first and the second should require more work to have success.
Any trainer worth his or her salt will tell you yes and here's why! If you get to the gym consistently (5-6 days a week) and eat right then you can get the body you want for the beach. But just coming in for 1 or 2 amazing workouts is great but it won't get you where you want to be.
For most people, poor mobility is a big issue and consistent flexibility training is key. There are special cases where someone is "hypermobile" but this is very rare. For the vast majority of the population increasing a joints range of motion (safely and effectively) will lead to faster recovery, less stiffness/soreness, and better mechanics for proper movement patterns.