Description: In this episode of Coach’s Corner, FDNP and Certified Personal Trainer Ryanne Spillane joins me to reveal the keys to designing a workout routine tailored to your lifestyle, ensuring it endures far beyond the January fitness rush. Learn the strategies to align movement with your schedule, preferences, injuries and goals, fostering a sustainable and enjoyable exercise habit for the long haul. Tune in for valuable insights that’ll empower you to make fitness a lifelong commitment, not just a New Year’s resolution.
00:00 Intro
02:22 The power of coaching and reaching your fitness goals
07:25 Specificity of coaching and another set of eyes
08:33 Finding the right exercises for your body
09:15 Why exercise needs to be individualized and using movement evaluations to decide
12:45 Importance of injury prevention
16:36 How to set achievable fitness goals by starting small
19:52 The misconception about needing to be sore after a workout and proper recovery
21:09 Practical timeline for goals and avoiding the crash diet
25:17 Variety and cross training to continue to do something you love
27:43 Whole body approach to exercise and listening to your body
29:40 Importance of maintenance, variety, and pliability in training
31:25 How to handle having an injury and healing through movement
33:08 Focusing beyond localized pain
40:38 Overcoming intimidation and gaining confidence in the gym
43:31 The role of group fitness classes
47:43 Resistance training and eating enough protein as you age
50:27 Ideal daily protein intake
52:05 Glutes and core – the neglected body parts in a workout
55:56 Muscles that make up the core and exercises to work them
58:26 How to avoid gym burnout after the January rush
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Connect with Ryanne Spillane
Instagram – @optimallyfit
Tik Tok – @ryannespillane
Links/Resources:
The Active Life Movement Screening
