Let’s talk about health!
I recently sat down with an awesome nutrition coach and fitness trainer, Wesley Kendle, to talk with him about fitness. I explained to him the purpose of my blog and that I wanted my readers to get a first-hand look at why fitness is so important to our health. Take a look at our Q&A below:
Aimée: Why do you love personal training?
Wesley: One of the biggest reasons I love training clients and helping people reach their health and wellness goals is watching them change and develop physically and mentally. Watching and contributing to the process of people becoming the strongest version of themselves is a rewarding experience. The confidence, self-esteem and improved self-worth that comes with pushing our limits mentally and physically is amazing to witness. I believe the biggest change that occurs while people accomplish their health and wellness goals to become a stronger person is mental. By pushing our limits and placing ourselves in uncomfortable situations is the quickest way to grow!
Aimée: How does nutrition impact an individual’s exercise regimen?
Wesley: Nutrition is almost more important than the training itself. Training should be an accessory to nutrition because without the synergy of the two together, it is almost impossible to reach our desired goals and actually be healthy. It is impossible to out run a bad diet, and this becomes a much bigger factor as we age. Our bodies function similar to a machine and without the proper fuel, we cannot expect to get the desired effects long term in becoming the strongest version of ourselves.
Aimée: How can personal trainers assist individuals with meeting their workout goals?
Wesley: A hard reality check about health and fitness is that there are no shortcuts, with the exception of working with a knowledgeable trainer/coach. In the age of the internet, we’re exposed to too much information and it is easy to be sidetracked into using the wrong methods to reach our goals. Many of my fellow soldiers, friends and even myself have “wasted” years of our lives eating and training the wrong way, extending the time and effort towards reaching our goals. By utilizing a good trainer, you can expect to take the path of least resistance and maximize your efforts towards becoming the strongest version of yourself. Another factor is having a trainer/coach will ensure you get the most out of each workout and meal plan. If you are held accountable to stick to the program, it is much easier to stay consistent, which is the only way to get long term results. A good trainer will motivate and inspire you to get the most out of your workouts and make training sessions more effective so you aren’t stuck spinning your wheels.
Aimée: What type of workout do you recommend for someone who has never exercised before?
Wesley: As a beginner, I would recommend focusing on a 3 day a week program that involves mobility work, resistance training and cardiovascular development. These are the main factors in developing our health and wellness. A proper nutrition plan based on your goals and training is also essential to get the desired results that you want. I usually recommend starting with flexible dieting, portion control and carbohydrate timing. A proper training and nutrition plan for a beginner should be vitalizing and nourishing.
Aimée: How does exercising impact an individual’s physical and emotional health?
Wesley: Nutrition and exercise has been linked to being one of the biggest factors in preventative medicine as we age. Diseases like Cancer, Diabetes, Alzheimer’s, Osteoporosis, Cardiovascular disease and muscle wasting to name a few, can be mitigated just by eating properly and minimal training. The earlier we become health conscious the more likely we will not suffer from these ailments. I believe if both of my grandfathers would have incorporated health and fitness elements in their lives they would both be alive today and not have died in their early 60’s.
Come on, let’s get moving!
Wesley put together a 20 minute workout that you can do in the privacy of your own home. This quick workout can be done with no equipment but I do recommend having a chair or couch to do some of the moves. Wesley also recommends 20 minutes of low intensity fasted cardio immediately after this workout. A fast walk or slow jog for 20-30 minutes would be ideal. Your target heart rate for this fat burning zone is 120-145 BPM. So, grab a friend and get moving!
Part One: Dynamic Warmup
Lunge and twist 8 times on each side
Jog in place for 1 minute
15 reps of leg lifts – Hold onto the bottom of the couch for stability
Wall/table push-ups 3 rounds of 6-12 pushups
Part Two: High Internists Intervals (40 seconds maximum effort: 20 seconds recovery for each exercise)
Half “Jumping” Jacks
Mountain Climbers – Complete climbers from the ground or off the couch for less intensity
Power Lunges – Alternate each side
Air Squats – Arms at shoulder level
Part Three: Core/Mobility Activation
Full body crunch 3 reps of 15
Rotational push-up 3 rounds 6-10 – For less intensity alternate off a chair or couch
Wall sits 3×45 seconds – Put your hands on your lap or out in front
Supermans 3×10 – 3 second hold
Hip raises 3×10
I hope you enjoy the workout and I would love to hear from you to see what you do to exercise!
Next month, we are switching things up and focusing on Love! Yes, I said it…love! February is the “Love Yourself” month. I will be focusing my blog posts on how we can love ourselves more. Get excited because we have some great topics coming up in February!
Be bold to live free, xo Aimée
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
About Wesley Kendle
Sergeant Wesley Kendle has a strong base in fitness as a former Army Paratrooper and Brigade Best Warrior winner in 2016. He is the US Army reserve 301st MI Master Fitness Trainer for his unit and has trained soldiers in physical fitness test improvement for several years. Recently, Wesley has been helping clients with nutrition coaching and composition programs. Wesley has been furthering his education at ASU studying exercise and wellness while working on a NASM personal trainer certification. For serious inquiries regarding nutrition and fitness coaching, email Wesley at firstname.lastname@example.org.