Looking to create the body of your dreams? These quick fitness tips are designed for anyone new to the world of health and fitness. They contain some of the most important, effective and inspiring fitness advice, and they’ll help you in the pursuit of your perfect body!


10. Don’t shy away from lifting weights

There’s more to a lean and healthy body than just cardio. Weightlifting is crucial for improving your body’s definition, and it’s incredibly effective at burning calories.

Girls and guys alike should incorporate weightlifting into their workout sessions, and if you’re unsure of where to start, it’s worth talking to one of the personal trainers!

9. Nutrition is just as important as exercise

 Exercise is essential for cardiovascular fitness, but your diet plays the biggest role in developing a lean and healthy body.

While an hour on the treadmill can burn 400 calories, 5 minutes spent eating a McDonalds burger can easily add 600 calories to your daily allowance. If you want to get in shape, you need to control your diet.

8. Progressive overload is the key to fitness


In simple terms, this means changing your routine if it gets too easy. You can increase the duration of your workout, the intensity, the weight you’re lifting, and even reduce the rest period between exercise.

Whichever method you choose, it’s essential that you recognize when working out gets too easy, and make changes to make it more challenging.

7. Start small and build-up

Getting in shape is a slow process, and your body adapts to exercise at a relatively slow pace. Whilst it can be tempting to try and increase your workout every session, it’s better to progress at a slow and steady rate.

To avoid overtraining, try adding an extra 5 minutes to your workout sessions each week; and for weightlifting, aim for 2.5lb increases on the main compound exercises. If the increase is too hard, don’t worry – you’ll get it next week.

6. Rest days are as important as workout days

Working out is hard on the body. To make as much progress as possible, it’s essential to let our body repair itself after cardio and weight lifting sessions.

As well as eating a healthy, balanced diet, this also requires time away from exercise. Take a couple of rest days each week, and don’t worry about the occasional week away from the gym.

5. Don’t be afraid of asking for advice


When it comes to working out, knowledge is power. The more you understand about exercise, diet and nutrition, the more effective your workouts can be.

As well as researching fitness tips (like these!), you can ask the experts – personal trainers.  They make a living from their fitness knowledge, and they’ll be happy to help you out with tips, advice and information.

4. Find yourself a training partner 

Fitness isn’t always easy, and we all have days where our motivation is sorely lacking. By finding a training partner, you can stop these days from interfering with your fitness.

Their inspiration, guidance advice and feedback will help you stay motivated. You can share each other’s knowledge, and drive each other to new heights of fitness success.

3. Work out want you want from exercise 

Why do you work out?What are you trying to achieve? Whether its weight loss, increased strength, improved fitness or a sexier body, defining your goals will help you to realize them.

Every workout will have a purpose, and you’ll end up a step closer to success each and every day.

2. Don’t neglect your stretches 

Stretching after exercise will improve your flexibility and joint health, and reduce your chances of getting injured during a workout.

Dedicate 15 minutes after each session to warming-down, and perform some gentle stretches on the muscles that you’ve just trained.

1. There’s more to cardio than the treadmill 

The treadmill is a great way to burn calories and improve fitness – but it’s not the only way. Rowing machines, spinning, cycling, stair machines, circuit training and aerobics classes all burn calories quickly and effectively.

Incorporating a variety of these exercises into your workout will keep you engaged and motivated, and more likely to achieve your fitness goals.


Much Love,

Trophy  Trainers



From fat-burning green tea smoothies, to muscle-building protein smoothies, these 5 healthy recipes are perfect for kick-starting your next workout. As well as being packed-full of vitamins, minerals and amino acids, these recipes are low-calorie, diet-friendly and delicious!

5. Green Tea Fat-Burning Smoothie


½ cup of freshly brewed green tea

1tsp of honey

½ banana

1 cup of frozen blueberries

½ cup unsweetened almond milk

The brewing of green tea leaves releases powerful, beneficial compounds, known as catechins. Green tea catechins have been shown to improve the body’s ability to burn fat, increasing the weight-loss power of exercise and contributing to overall decreases in body weight. This works synergistically with green tea’s relatively high caffeine levels, boosting energy and aiding fat burning. The combination of green tea and dairy can slow-down the digestion of the tea’s catechins, so we’ve opted for almond milk instead – which, in our opinion, tastes better as well!


4. Peanut Butter and Banana Smoothie


½ cup of skim-milk

½ cup of low-fat plain yogurt

1 banana

2 tbsp of natural peanut butter

Hint of honey to taste


The next time you’re craving something sweet, forget the candy bars, and grab a glass of this peanut butter smoothie. Milk and yogurt make for a thick, creamy and surprisingly low-calorie treat. The combination of natural peanut butter and honey is sweet enough to satisfy your sweet-tooth without a ton of extra sugar. The smoothie also packs in a decent amount of protein – perfect if you’re working towards a lean, toned figure.


3. All-in-One Pre-Workout Smoothie


¼ cup of oats

1 scoop of chocolate whey protein

1 ½ cup of skim milk

½ banana

Handful of raspberries


This smoothie is the perfect all-in-one pre-workout meal. The combination of oats and fresh fruit provide both simple and complex carbohydrates, perfect for boosting your pre-workout energy levels. Protein powder and milk provide plenty of amino acids, essential for muscle repair and growth. Fresh fruit is also insulinogenic, improving the body’s ability to absorb protein – making it the perfect pre-workout combination.


2. Cashew, Almond and berry Smoothie


¼ cup of cashew nuts

½ cup of sweetened almond milk

1 cup of frozen berries

1-2 tbsp of unsweetened peanut butter [optional]

Nuts pack a high-protein punch, and if you’re looking to cut-down on your dairy and meat, this smoothie is the perfect alternative to a protein shake. Cashews blend to a smooth, creamy consistency, making them perfect for smoothie-making. Almond milk is sweet and nutty, offering a load of protein without the fats and calories of dairy. Natural peanut butter is an extra indulgence, but don’t feel too bad – it still contains a ton of amino acids and essential fats!


1. Sweet Green Smoothie


1 cup of kale

½ cup of baby spinach leaves

1 cup of cubed mango

1 cup of fresh orange juice

Handful of chopped mint

Green smoothies are renowned for their incredible nutritional profile, with kale a particularly impressive source of vitamins and minerals. This version is healthy, refreshing and surprisingly tasty – thanks to the combination of mango and orange juice. Chopped mint provides an unusual and refreshing addition to the drink, making this our personal favorite green smoothie recipe!

If you train in any of our 5 Dallas-based gyms, get in touch with one of our personal trainers for advice on dieting, fitness and working out!

Much Love,

Trophy Trainers


1. Create a training playlist. Ever heard the phrase‘Music is the food of love’? It’s wrong: music is the fuel of working out. Workout playlists are a powerful tool in the fight for gym motivation. As well as blocking out the distractions of a busy gym, listening to your favorite songs will help you to keep up a constant workout rhythm.

2. Find a training partner with similar goals. Working out with a training partner can make the gym a more enjoyable place. As well as adding a dynamic of competition and fun, training partners can inspire you with their own progress and dedication.

3. Hook-up with a personal trainer. Personal training sessions help you get the most out of your workouts. They bring professional, expert experience to your gym sessions, and can push you to greater heights of fitness success. If you’re working out in one of our Dallas, Texas-based gyms, talk to one of our professional personal trainers!

4. Plan for Personal Best sessions. Once a month, set aside a workout for beating one of your previous gym records. Whether you’re trying to beat your sit-up record, your best 1-mile rowing time, or just trying to jog for a few minutes more than last session, hitting new PBs creates a real sense of accomplishment and progress.

5. Try shorter, harder sessions. If you’re bored of long, drawn-out gym sessions, try a shorter workout. Training routines like High Intensity Interval Training (HIIT) allow you to burn huge amounts of calories, and boost your cardiovascular fitness, all within 20-minute workout sessions.

6. Buy a pre-workout supplement. Pre-workout supplements are designed to boost your energy levels, and keep you focused on your session. Look for products that contain caffeine, creatine and beta-alanine – all ingredients proven to boost strength and cardiovascular performance.

7. Weigh yourself once a week. It can be tempting to weigh yourself after every workout – but this can actually reduce your motivation. Weight can vary hugely from day-to-day, so limit yourself to weekly weigh-ins. If you miss a target weight, use it as motivation for next week’s weigh-in.

8. Stay engaged with varied workout routines. With thousands of exercises, routines and workouts around, there’s no excuse for getting bored with your routine. Mix it up with HIIT, circuit training and weights sessions. Stuck for ideas? Get some personal training advice!

9. Buy some decent gym equipment. If you plan on spending time at the gym, it’s worth feeling confident in your choice of workout clothing. Invest a little in workout gear, and feel confident every time you set foot in the gym.

10. Get involved in workout classes. Workout classescombine the benefits of personal training and workout partners. They allow you train in a structured, effective way, with a ton of likeminded and dedicated people. With dozens of classes available, it’s easier than ever to find a workout class that will inspire you into your best ever shape. Remember our large group classes are free for summer!!!


11. Bookmark some motivational videos. Youtube is an invaluable resource for inspiration and motivation. Athletes, fitness professionals and every-day Joes and Janes regularly post workout videos to the site, allowing you to watch and learn from the most inspiring people around.

12. Take progress pictures. Nothing is more motivating than looking back at your old physique, and realizing how far you’ve come. Take occasional progress pictures, and stash them away for a month or two. The next time you’re lacking workout motivation, dig them out and remind yourself of your progress.

13. Get high-tech with fitness apps. Fitness apps are the perfect workout accompaniment. By tracking your diet, workout goals, calories burned and progress made, you can take complete control of your gym sessions.

14. Find cardio exercises that you enjoy. Some exercises are more enjoyable than others. If you hate jogging on a treadmill, try out a static bike, rowing machine, hand-bike or step machine. Find an exercise that you enjoy, and don’t be afraid to try out a few different exercises.

15. Don’t be afraid of a day off. Rest days won’t harm your progress. Occasional breaks are essential for physical and psychological recovery, allowing body and mind to rest and prepare for future workouts. If you need a day off, don’t be afraid to take it.


If you’re struggling with workout motivation, talk to one of the personal trainers in our 5 Dallas gyms. They can help you to develop new workout routines, and offer expert advice on the best ways to stay motivated!

Much Love, Trophy Trainers

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