Ask an Expert: Secrets From A Personal Trainer

You asked, we’re finding the answers! Welcome to a new interview series where we ask the experts the answers to your questions. As much as we strive to live a healthy and balanced lifestyle, we definitely don’t consider ourselves experts. This why we’ve reached out to the professionals to answer the questions we don’t know the answers to.

First up, Liv Daechsel, also known as @onesweatyblonde on Instagram! While she is a Toronto-based personal trainer, I actually met Liv while I was on exchange in Australia last year - small world, isn’t it? I had the great pleasure of getting to know her throughout our semester abroad and I know that she’s got a plethora of secrets about fitness. Exchange is a hectic time and I know, for myself at least, working out and staying healthy was the last thing on my mind. But I watched Liv work around busy traveling schedules and new environments to create workouts (for both herself and our friends) to do on the beach or on the go! There truly are no excuses, people! As someone who dreads going to the gym because I literally have ZERO idea about what I’m doing, I’m taking full advantage of this Q&A to get all my burning fitness questions answered.

To start, tell us a little bit about yourself and how you became involved in the health and fitness industry.

I grew up always being an active kid. From playing soccer, to competing in dance, I was in sports all year around. I think that’s what really made me interested in health and fitness. When I was 16, I worked at an all women’s boutique style gym, and ended up loving the atmosphere. I’ve worked there on and off over the last 5 years because I love it so much! I remember my best friend and I would watch fitness YouTube videos and try out new exercises at the gym together. She talked about getting her personal training certification one day, which is kind of influenced me to get certified as well. I ended up pursuing the personal training course through CANFITPRO, (which is the Canadian certification company for trainers), when I was 19. I remember studying so hard for the exams that were required of us, but loved every minute of it because I was learning some valuable information. Today, I teach a morning workout class at Dalhousie University, and personal train students as well. I love it because essentially I’m getting paid to do what I love!

How do you motivate yourself to go to the gym on a bad day?

For me it's always been the after feeling I get after a workout that makes me want to workout everyday. I read something online that said, “You never regret the workout you did, you only regret the workout you didn’t do” and I try to think of that saying whenever I need an extra push to go. That being said, there are days when I’m exhausted, and really can’t bring myself to do a workout, so on those days I’ll either go for a light run, or I will purposely try to move my body extra like using the stairs, walking instead of taking the bus, standing instead of sitting all day etc. Just moving my body on a bad day can brighten my mood.

Cardio or strength? What are their differences?

I’d say a mix of both! I could never do cardio everyday, because I would get bored, however, it has great benefits for your heart, so I make an effort to include it in my weekly routines. But strength, and weight training is where people see the most changes in their bodies. From bettering their posture, to changing the physical shape of someone’s body, strength training is great! Besides, you don’t have to lift a crazy amount of weight. My newest rule of thumb to help tone up is doing 20 reps, 4 times through. Most people will notice early on that they will not be able to lift as heavy as they think they can with this style of training, which is why I like it. I do lower weights, higher reps - so I target the smaller muscles in my body.

What’s the biggest misconception about doing cardio? Weight-training?

That cardio makes you lose weight, and tone up, and that weight-training makes you bulky. Cardio can definitely speed up fat loss, but it doesn’t help tone. Plus the thing with cardio is that your body gets used to it pretty quickly, meaning if you looking to change your body composition or continue losing weight you would have to continuously upping the time you perform cardio for - which ends up tearing your muscle tissue, and isn’t good for your joints or body in the long run. When it comes to weight-training, a lot of females feel like they will bulk up, which is completely false. Bulking depends heavily on what you eat, and how much you eat, as well as how heavy you go. As I mentioned, if you stick to lower weights and higher reps, it will be very hard for you to look bulky. Also, females are made completely differently than males, and since we have lower levels of testosterone, we cannot grow our muscles the same way men can.

What are your favourite exercises? Why?

Hands down boxing. I feel like a badass when I do it haha. I love the intensity of it, and that its a mix of cardio and strength. I also love pilates, and TRX. Both of those encourage your body to slow down, which makes you feel a deeper burn in your muscle. Overall, I enjoy a mix of high intensity training, and slower workouts - I could never do the same style of training everyday, I would personally lose interest.

Should I eat before working out? If yes, what are somethings I should/shouldn’t eat?

I’m a 6:00 am workout goer, so I never eat before I workout. This way has worked for me for the last 4 or so years though, meaning my body is pretty accustomed to it now. However, if I workout later in the morning, I try to make sure I get in protein before-hand. Either a handful of almonds, boiled eggs, things that can be easily digested. I don’t like having carbs (white bread, rice, crackers) before a workout because I find it makes me feel too full or tired during my workouts. I try to stick with protein, vegetables, or fruits before a workout, if I do choose to eat before.

What’s your post gym routine? Do you eat certain foods or protein shakes?

I’ve tried to enjoy protein powders as much as I can, but I have never been able to thoroughly enjoy them - so personally, I’m not a huge protein shake person. I try to drink a lot of water after my workout, because I find I never have time to do so during it. In terms of food, I’ll either have a smoothie with lots of greens, maybe even a nut butter for extra fats, or I have eggs with veggies. I try to make sure I get in real, unpacked foods to fuel my body after a workout.

Let’s talk gym etiquette, what’s your biggest pet peeve?

When people drop their weights! Haha, it honestly just scares me more than anything when someone if lifting heavy weights and they drop it on the ground. Other than that, as long as I have space to do my workouts, I’m pretty laid back in the gym.

How do you workout when you’re on the move/travelling? Do you have any easy workouts that can be done outside of the gym?

No matter where I am, I always dedicating time to working out, or moving my body. I would say out of the 90% of places I have traveled, I have gone out on a run. Running is one of the best workouts to help tone the entire body, while improving your cardiovascular system. It requires no equipment, and is always fun to see new places. I also like doing high intensity classes when I travel. I’m currently teaching a bootcamp class at Dalhousie University, and the classes are bodyweight only. I wanted to show people that all you need is your body to help get in a good sweat! If you’re looking for a challenge do movements like burpees, switch lunges, jump squats, or mountain climbers, and try to go as fast as you can for 20 seconds, and then take a 20 second break. If you do each exercise 4 times through, you’ll definitely feel a sweat! Whenever I want a more relaxed workout I’ll do either pilates or yoga workouts from YouTube. Sometimes when I’m traveling I even just like to stretch, or go for a simple walk. Again, not even time you workout has to long, or intense.

What’s your advice for people (like me) who are intimidated about going to the gym?

1. Just go! It’s so easy to get caught up in our heads, especially as females when it comes to going to the gym. However, I remember my dad telling me that everyone has their first “gym day”, meaning everyone walks into a gym at some point in their life, completely lost on what to do. Most of the time people are in their own world working out that they won’t even notice someone new coming in, or looking around.

2. Go with a friend. It can be so helpful to have someone come to the gym with you. It keep you accountable, and makes it more social.

3. Try workout classes. When I first started going to the gym, I did workout classes. I know this is not something for everyone, but it was a great way to learn new exercises, and gain the confidence to train on your own.

4. YouTube & Instagram will be your best friend. I’ve been working out in the gym for the last 5 years, and still today if I don’t know what to I’ll put on a fitness video on my phone at the gym, and follow along. You eventually get passed the point of caring if someone looks at you funny, especially if its because you are doing something to better your health. Additionally, I love watching fitness videos online and getting inspiration from that as well. Alexia Clark on Instagram is a really great trainer who posts her workouts a lot!

Thank you so much to Liv for taking the time to answer my fitness questions and giving me some motivation to head to the gym again. Be sure to check her out on Instagram for more inspiration @livdaechsel or @onesweatyblonde!