We are halfway through January. How are your New Year’s Resolutions going? It’s easy to start with a lot of energy, but after a couple of weeks, that excitement could be waning.
I recently sat down with Marc Manly of Ultimate Performance Training to discuss fitness resolutions and how to stick with them.
Tell me a little about you and Ultimate Performance Training?
I’ve been married to my beautiful wife, Bonnie, of 13 years. We have 3 children, Chelsea 19, Stephon 9, and Jeremiah 5. Our life is very busy, hectic, and a lot of fun. I’ve been in the fitness industry for the past 11 years and started Ultimate Performance Training 7 years ago. I started this business because I kept seeing people not stick with their training programs because time would be an issue, they would get hurt, and they would get bored. My business is all about making fitness fit your lifestyle. As a busy parent of three, I don’t have an hour to workout. That’s why all of my client’s training sessions are only 30 minutes.
Do you make New Year’s Resolutions?
I don’t. My focus is more on goal setting. I’ve found that resolutions turn out to be great ideas without action steps. Instead, I focus on one habit at a time with my clients. Studies have shown that if you focus on one habit at a time, you will achieve it 80% of the time. If you try to achieve two habits at a time your success rate drops to 30%. The easiest thing you can do is pick a healthy habit that is easy to focus on and only focus on that for 2-3 weeks. Once that habit is ingrained, incorporate a new habit and focus on it for 2-3 weeks. At the end of the year, you will have incorporated over 25 healthy habits.
What is your best advice for sticking to a new routine?
Don’t try and do too many things at once. Use the K.I.S.S. principle (Keep It Simple Stupid). Many people fail at sticking to their health and wellness goals because they try and do too much too fast. We have to remember that this is a process and something that we will be doing until we die. It’s not going to magically change in 6 weeks. In doing this, you will need some accountability and guidance. That’s where a fitness professional comes in handy to help guide you in creating a new healthy lifestyle.
What are the benefits of exercise?
There are so many benefits of exercise, to list them all would be a completely different blog post. My favorite benefits of exercise are it helps slow down the aging process, helps with depression, gives you confidence, prevent injury, keep up with your kids, and a sense of accomplishment. Movement is medicine. It’s incredible what your body can accomplish and do if you just give it the movement that it needs.
Is exercise a one size fits all proposition?
It definitely isn’t a one size fits all proposition. I love helping people make exercise fun. On a side note, I will never make anyone run long distances, do crunches/sit-ups, or do a burpee. Those are three things I will never ever do and don’t expect anyone else to do them as well. Exercise should be fun and customized to the individual. We all have different strengths and abilities and our training programs should highlight that.
How do you target programs specific to your client’s needs?
Every client’s training program is customized to them based off of their detailed evaluation they do with me. We go over things like your goals, why you haven’t stuck to a program in the past, the busyness of your typical day, and what exercises you like and don’t like to do. Then each person goes through a movement screen to determine which exercises are safe and most effective to help you not get hurt. All of that information allows me to create the best program in helping you reach your goals. I LOVE HELPING PEOPLE TRANSFORM THEIR LIVES!
We both like to save people time, what is your best time-saving tip when it comes to exercise?
My favorite time-saving tip performing total body exercises. This helps you burn more fat, gain more strength, and save time during your workouts. One of my favorite total body exercises to use with my clients is the Lunge Matrix to Press. It’s a great exercise for strength, fat loss, balance, and preventing injury. To learn how to perform it, you can check it out here: LungeMatrix to Press
Tell me some of your client’s success stories?
My two favorite client success stories are of Melanie and Carol. Melanie is a busy mom of two active boys and the co-owner of a very successful roofing business with her husband Josh. She wanted to feel more confident in her clothes, get rid of aches and pains and set an example of healthy living for her boys. Fast forward one year, she’s dropped 4 dress sizes, has to buy all new clothes because she can’t fit in her old ones anymore, aches and pains are gone, and her kids now love to work-out and enjoy healthy food.
Carol is a busy grandmother of 4. She taught school for over 30 years and had many aches and pains from having to look down at little children all day long. Her goal is to never tell her grandkids, “sorry Oma can’t do that.” She always wants to be active with them and not limit herself on any activity they want to play with her. In all five years of coaching, she’s never had to tell her grandkids she can’t participate in an activity with them.
Can you multi-task while exercising?
It depends. If you are someone who is doing exercises that require lots of focus and concentration like lifting weights and high-intensity cardio definitely not. Those exercises need your complete focus and attention so you can maximize your results and not get hurt. If you are doing things like working in the yard, riding a bike, or taking your dog for a walk I would say yes. Doing things like talk on the phone, take notes on your phone, listen to a podcast would be great things to do while you are getting in some movement.
I don’t know about you but I am motivated to crush my fitness goals this year. If you are looking for someone to keep you accountable and customize a fitness solution for your needs contact Marc today.