Hey, we’re only human. Some of your New Year’s wellness resolutions may be veering a bit off course. But, fear not! It’s easy to recommit to a routine of smart eating and exercise. We talked to Graham King, head trainer at Urban Athletic Club within the Kimpton Glover Park Hotel, for his top 4 tips to restart your resolutions.
Showing up is half the battle. (Photo credit: @kendrahl)
1. Start Small and Build the Habit
“Nothing kills momentum faster than feeling the pressure of getting in a full hour at the gym,” says King. “An hour-long workout should be the goal, but start with 20 minutes every day. This will help you discover how long it takes to change and commute to the gym and doesn’t add additional stress to your day.”
Starting with a smaller workout also helps combat the negative self-talk. Usually when you feel like you have to dedicate an hour to working out, you’ll tell yourself you simply don’t have the time. Fitting in 20 to 30 minutes is much more reasonable.
Whether you have 20 minutes or an hour, any time is a good time for a workout.
2. Burn More in Less Time
When it comes to the workout itself, “compound movements are best,” says King. Defined as movements that move two or more joints at a time, compound movements also move more muscles. “Consider squats instead of leg extensions, push-ups versus dumbbell raises and pull-ups over dumbbell curls.” At the 2,000-square-foot Urban Athletic Club inside Kimpton Glover Park Hotel, guests can utilize top-of-the-line equipment like TRX stations, rowing machines and kettle bells to create a simple compound movement-based workout.
Mix up your routine to make the most of your workout.
As you work your newfound muscles, it’s important to make sure you’re equipping them with the right fuel to ensure speedy muscle recovery. After a morning workout, consider a protein-packed egg white power scramble or granola with Greek yogurt and berries.
DC gym-goers love stopping by Casolare for a breakfast bowl of house-made granola.
3. If All Else Fails, Hire a Pro
Let’s face it, the gym can be a pretty intimidating place. Sometimes it helps to have a coach guiding you through every step of your fitness journey, so hiring a trainer may be your best investment. “Personal trainers and group instructors love helping people, says King. “You’ll learn invaluable information and it’s a contribution to your highest valued asset: your health.”
Hotel guests can take advantage of Urban Athletic Club’s signature Urban Athlete group class, focusing on bodyweight exercises, sports conditioning and kettlebell lifts for just $10. One-on-one personal training for groups or individuals is also available at a discounted rate.
Fitness classes are a great way to break an exercise rut, and have some fun, too!
4. Take Good Care
Remember, creating healthy habits is a marathon, not a sprint. On days when it’s hard to muster the motivation to go to the gym, why not head outside for a walk! Kimpton Glover Park Hotel offers easy access to walking and running trails within Rock Creek Park, where a bit of sunshine may make you feel better than any workout could. Also, don’t forget about the all-important rest day. Give tired muscles some extra TLC with an in-room sports massage and revitalizing Spirulina body wrap.
Grab a bike and hit the trails to work up a sweat… all Kimpton hotels have complementary bikes for guests.
