How to Find Time to Exercise

Victoria Plummer, Trophy trainer and owner of Femfit

Blog | United States | Femfit Llc


Training Location:

Trophy Fitness Downtown

1700 Pacific Ave #200

Dallas, TX, 75201



© 2018 by Victoria Plummer.

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Trophy’s Tips to Stay in Shape this Holiday Season

It’s that time of year again when staying fit and healthy becomes a daily battle with sweets and treats piling up at every turn. Unless you are a total Grinch, it can be a challenge to avoid packing on the pounds. Studies show the average holiday weight gain is anywhere from one to FIVE pounds. Instead of beginning the new year on a weight surplus, start being proactive now with Trophy’s Tips to Stay in Shape this Holiday Season:

1. Early Morning Workouts

  • Exercising in the morning, especially on the day of festivities and parties will help ensure better behavior all day long. If you exercise three times a week, add a few extra weekly workouts during the holiday season to compensate for extra calories consumed.

2. Eat BEFORE Celebrating

  • The best way to avoid overeating at a party or holiday event is to eat a healthy, protein-filled meal beforehand. This will cause you to stay fuller longer and avoid a binge later on. The last thing you want to do is show up to a celebration starving!

3. Easy on the Booze!

  • When it comes to drinking alcohol, it’s not just about the calories, but also about control. Excessive drinking, not only adds unnecessary calories but can relax our inhibitions around tasty treats and food in general.

4. Enjoy Holiday Cravings in Moderation

  • Sometimes completely restricting yourself may only make your cravings more appealing and lead to overindulgence. It’s smart to acknowledge a few cravings, and as long as it’s in moderation, portion control is everything – ask for accountability from friends and family if needed!

5. Sleep Well

  • Avoid late nights and depriving yourself of sleep. When you are sleep-deprived, your body produces more of the stress hormone known as cortisol, which will lead to an increased appetite and is the number one cause of weight gain.

6. Say No Politely

  • Many times you feel forced to eat foods because friends and family put it in front of you. Learn to say no politely, such as “No thank you, I’m full, but everything was delicious!”, or “Everything tasted wonderful, but I couldn’t eat another bite.” This will help you avoid overeating and at the same time not coming off as disrespectful.  

7.  Engage a Trophy Personal Trainer

  • You don’t have to do it alone. If you’re struggling to meet your goals this month – engage a Trophy Personal Trainer for 50% off* your first month! Trophy Personal Trainers are specifically trained to not only help you look better but feel better by alleviating pain and building strength. Schedule a free consultation here.

8. Know When it’s Over!

The holiday season is typically over for most people January 1. Acknowledge that the festivities and decadent food are over and there is no need to continue to splurge!

*50% off first month of personal training memberships for new clients – minimum three month commitment

New Recovery Class at Uptown

Do you have recurring pain or stiffness in your lower back, knees, shoulders or hips preventing you from working out? At Trophy, we want all of our members to reach their optimal physical performance. One of the best ways to eliminate pain and prevent injury is through consistent mobility. Understanding mobility and how to make it a priority is one of the best ways to get back into the gym and increase your ability to move pain-free over time.

What is mobility?

  • A subtle, rhythmic movement that directly impacts the connective tissue (fascia) system aimed at specific locations, typically ankles, hips and thoracic spine, to help the body move more efficiently and effectively

Why do we need to prioritize mobility?

  • The Problem

    • Most people due to their occupations have poor movement and breathing patterns because of excessive sitting, bending or standing causing tissue to overload and therefore gluing tissues together and causing stiffness and pain in specific locations

  • The Benefits

    • Optimize Energy – you won’t run out of fuel when competing in a sport or challenging workout

    • Improve Agility – move more efficiently and increase power

    • Eliminate Possible Injuries – the preparation and recovery of tissue is a necessity in preventative injury maintenance

How do we practice mobility?  

  • Diaphragmatic Breathing

    • While lying on the floor, place one hand on your chest and the other on your stomach, perform a large inhale and see which region moves the most, if your chest rises more than your stomach, you are not absorbing an optimal amount of oxygen. This can lead to quicker fatigue.

  • Fascia Mobilizers

    • Purposeful movements that enable anyone to move and feel better

  • Come to Trophy’s Recover+ class

Our new Recover+ class will help members achieve peak training performance and resilience through calculated tissue (fascia) release, corrective exercise, yoga and regeneration. It will be a challenging workout that will increase your mobility to help you move better and feel stronger. Come check it out on Tuesdays at 7:30 pm and Wednesdays at 12:00 pm at Uptown.

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