Want to know which workouts really make a difference? How about a few tips from a pro-female football player? Forget the latest fads. If you’ve ever scrolled through a feed full of fit, lean, and strong celebs thinking, “yeah, well I wish I had a personal trainer who could tell me exactly how to achieve these results too,” boy are you in luck. These six fitness tips are going to change your life, and wait until you hear who they’re from. Santia Deck is the highest-paid professional female football player in history. She is an author, businesswoman, and personal trainer to celebrity clients. Our girl knows her stuff and she’s sharing her six most important secrets for getting to your strongest self right here!
6 Ways to Finally Get In Shape for Real
- If you want to lose weight, don’t intake more carbs than you can burn.
Experts say carbs are actually important in your diet but … the trouble comes when you eat too many. That’s because our bodies convert carbs into sugar, and anything not immediately used gets stored as fat, often right around our waistlines.
The trick? Pro Female Football Player Santia says to burn your carbs instead of storing them. For most people, this means reducing your overall carb intake by reducing or replacing them. For example, either cut back on bread and pastries or consider swapping carbs like pasta with veggie spirals. You get extra vitamins and fiber while lowering your overall calorie intake.
- Drink at least a gallon of water or more a day!
Drink at least a gallon of water or more a day! Water is basically magic! It helps you maintain a steady body temp and carries oxygen through your body, but we’re just getting started. Water removes waste from the body, helps kidneys filter toxins, burns fat, and helps keep muscles, connective tissues, and joints healthy before and after exercise.
For people who work out, there are even bigger benefits. Drinking plenty of H2O helps your body stay lubricated, making your limbs more nimble in the gym and feeling less sore afterward.
Note to self: buy a bigger water bottle.
- Change up your workouts.
“When you create muscle confusion,” explains female football player Santia, “your body won’t get used to the same routine and that means you’ll avoid the dreaded fitness plateau.” Moving your body differently also helps avoid repetitive strain injuries (think tennis, where you use the same muscles in the same way over and over). Varied workouts focus on different muscle groups, allowing you to tone up all over, instead of just one spot. (In swimming, for example, only your upper body gets a big workout, while your legs miss out on developing at the same time.) And last, you’ll keep workouts interesting! That means you’re more likely to stick with exercise, and that matters because experts say that starting a new habit usually takes longer than 21 days.
- Eat plant-based meals at least 3 times a week.
Plant-based meals are typically made from whole foods (veggies, beans, etc.) which let you load up on antioxidants, vitamins, and extra fiber. Fiber not only keeps your digestive system on track, but you’ll feel fuller longer.
- Eat breakfast! Even if it’s a smoothie.
Some studies suggest that eating breakfast stimulates your metabolic sm. Bonus, if you’re enjoying a nutritious smoothie made with fruits, vegetables, yogurt, and healthy fats, you’ll have a high-protein meal that’ll keep you fuller longer than breakfast-like toast. Need some fresh ideas? Check out the breakfast section of EatLove, our nutrition app designed by professional dietitians, for tasty, nutritious ways to start your day.
- Running is the best form of cardio. But SPRINTING is a great way to build a butt.
Running is a super simple way to get moving, particularly for those who are new to exercise, because it’s so versatile: run when you want, where you like, for as long as you can. Run alone (meditation!) or run with friends (accountability!). No matter what you choose, you’re burning calories and strengthening your cardiovascular system at the same time.
Running is a super simple way to get moving, particularly for those who are new to exercise! It’s so versatile: run when you want, where you like, for as long as you can. Run alone (meditation!) or run with friends (accountability!). No matter what you choose, you’re burning calories and strengthening your cardiovascular system at the same time.
Here’s where running gets really interesting… “start sprinting and you might just build yourself a curvy backside,” Santia says. Here’s how you do it: After you warm up, just sprint as fast as you can for 30 seconds. Recover for a few minutes, then switch it up: run six 10-second sprints. Follow this plan three times a week and, you know, watch what happens!
Train Like an Athlete at YouFit Gyms with our signature HIIT+ small group training led by a personal trainer.
Speaking of workouts with short bursts, one of the most effective ways to burn calories and build muscle is to take YouFit’s signature HIIT+ class. Our high-intensity interval training is the perfect combination of strength training and cardio. And, added bonus, no workout is ever the same! In HIIT+ you move through a series of stations, adding that muscle confusion you need to sculpt new muscles in new places. If you’re looking for a class that gets you sweating, raises your heart rate, and also helps you tone or build muscle, this is it. And the best part might be something super simple: size.
There are less than 10 people in each class, giving you the energy and fun of a group with individualized attention from a certified Personal Trainer.
What are the benefits of HIIT+ small group training?
- Increase your HR to 80-90% of your maximum capacity
- The shorter the duration of the movement, the higher the intensity
- Improve cardiovascular health, cholesterol levels, and blood pressure
- Substantially increase both aerobic & anaerobic performance
- Boost your metabolism
These Fitness Tips Won’t Work Unless You Do
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