Peter Samberg CSCS, aka “Trainer Pete” is the owner of One on One Fit Studio. Pete shows you that it doesn't take hours at the gym to get results if you work more efficiently. Trainer Pete specializes in helping people overcome time obstacles to shed body fat and live healthier/happier lives and he does it by KEEPING IT SIMPLE

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Trainer Pete's Blog

by Peter Samberg, Expert Personal Trainer

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I was speaking with a client of mine at the studio the other day about how she was having a hard time losing weight. Her workouts were going awesome, she was working out a majority of the days of the week and her intensity was really high, she said.

Then we started to talk about nutrition a little and it seemed like everything was on point. That was until she started to tell me about her "rewards" for working out hard.

You see, she was rewarding herself with food/drink after she had a really intense workout. She would reward herself with her favorite (500 calorie) coffee thinking she deserved it because she'd just burned a ton of calories on the elliptical.

Now it's fine to reward yourself if you like to maintain your weight and fitness level, but if you are looking to lose weight rewarding yourself with food is a BIG No No. Weight loss comes with a calorie deficit and when you workout this is only part of that deficit. The other half comes from proper nutrition. If you consume a "reward" every time you burn calories you will just be standing still in your weight loss goals.

Losing weight is a battle. Not only is it a tough physical game but mentally you have to be tough too. It's important to find rewards for yourself that do not relate to food. It can be challenging in the beginning but I promise you that if you stay strong and do the things you need to do to lose weight the rewards come without even trying:

- When someone notices your changes and says, "Hey you look great! Have you lost weight?"

- When you wake up in the morning feeling energized and get into a pair of pants you have not fit into in a while!

- When you go to the doctor and get a great check up.

- When you walk up that flight of stairs and are not out of breath.

- When you do something that you thought you would never do again...

The list can go on and on. Each person has their own reasons for wanting to lose weight and it's important you face those reasons head on so you can have some motivation to push yourself. What is your motivation? Write it down and then repeat it out loud. Next time you think about rewarding yourself with food think about how much better it will be to see that number on the scale go down.

Be well,

Trainer Pete

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