Tag: tampa personal training

What’s the Best Workout Plan for Busy Professionals in Tampa?

Written by Sarah Sponaugle on August 16, 2026. Posted in Personal Training.

For most busy professionals, the best workout plan is three focused strength sessions each week, along with regular movement and enough recovery to stay consistent. You do not need to work out every day. You need a plan that fits the life you already have.

That matters when work, family, travel, and a packed calendar make fitness feel like one more thing you are failing to squeeze in. A good plan takes away some of that pressure. It tells you when to train, what to do, and how to keep going when the week gets messy.

Can You Get Fit Working Out Three Days a Week?

Yes. Three well-planned workouts can be enough to build strength, improve conditioning, and change the way your body feels.

But those workouts need a purpose.

Three focused sessions usually work better than six random workouts you cannot maintain. Each session should build on the last, with exercises chosen for your goals and enough progression to keep your body adapting.

A realistic week might look like this:

Monday: Full-body strength
Wednesday: Full-body strength with a different emphasis
Friday or Saturday: Strength plus conditioning
Other days: Walking, mobility, or light activity

This schedule leaves room for meetings, work dinners, kids’ activities, travel, and recovery. It gives you a better chance of following through week after week.

What Should Each Workout Include?

A busy professional does not need a complicated two-hour routine.

A strong 45 to 60-minute workout may include:

A short mobility-focused warmup
Three or four main strength exercises
Accessory work based on your goals
Brief conditioning when appropriate
A cooldown or recovery plan

The session should feel organized. You should not spend half your time figuring out what to do next or waiting for equipment.

That is one reason people seek Tampa personal training instead of relying on open gym access alone.

Why Is Strength Training a Good Fit for a Busy Schedule?

Strength training gives you a lot of value in a limited amount of time.

A well-built program can train several muscle groups in one session while improving strength, balance, and overall fitness. Cardio can still be part of the plan, but it does not need to take over every workout.

For someone with a full-time job, the goal is not to do the most. It is to use the time you have well.

A personal trainer in Tampa can choose exercises that fit your goals, keep the session moving, and adjust the plan when your schedule changes.

How Do You Stay Consistent When Work Gets Busy?

Put your workouts on the calendar before the week fills up.

Treat them like any other important appointment. Choose two or three time slots you can protect most weeks, then have a backup plan for days when a meeting runs late or something unexpected comes up.

Your program should also have some flexibility. Missing one workout does not mean the week is ruined.

A good Tampa fitness trainer can shift the schedule, combine parts of two sessions, or give you a shorter workout when time is tight. The plan should work in real life, not only during a perfect week.

Why Can a Private Gym Be Better for Busy Professionals?

Time disappears quickly in a crowded gym.

You wait for a rack. You search for the dumbbells you need. You change the workout because the equipment is taken. Then you leave feeling like you spent an hour at the gym without getting much done.

A private gym in Tampa can make training far more efficient. Your session is planned, the environment is focused, and your trainer already knows what you are doing that day.

For people comparing gyms in South Tampa, that may matter more than having hundreds of machines on the floor.

Where Does Recovery Fit Into the Plan?

Recovery is what makes a three-day workout schedule sustainable.

You do not need to spend every rest day sitting still, but your body needs time to respond to training. Sleep, hydration, mobility work, and lower-intensity movement all matter.

Some busy professionals also use:

Massage therapy
Chiropractic care
Infrared sauna
Cold plunge therapy
Stretch and mobility sessions

These services do not replace sleep or good training. They can help you feel less stiff, manage soreness, and arrive at your next workout feeling more prepared.

How Does Driven Fit Work With Busy Tampa Professionals?

Driven Fit starts with your schedule, goals, training history, and current fitness level.

From there, the team builds a customized plan that may include:

Private or semi-private personal training
Strength and conditioning
Mobility work
Progress tracking
Recovery services
Online training support

You are not handed a generic program and left to figure it out. Your personal fitness trainer in Tampa adjusts the plan as you get stronger, your schedule changes, or work becomes unusually demanding.

Personalized coaching should make fitness easier to manage, not add more stress to your week.

FAQs About Workout Plans for Busy Professionals

Is working out three days a week enough?

Yes. Three structured workouts can be enough for many people to build strength and make steady progress, especially when they are performed consistently.

How long should each workout be?

Most busy professionals can complete an effective workout in 45 to 60 minutes.

Should I focus on strength training or cardio?

A balanced program often uses strength training as the foundation and adds cardio based on your goals, preferences, and available time.

What happens if I miss a workout?

Keep going. One missed session does not erase your progress. Your trainer can adjust the rest of the week instead of forcing you to start over.

Can a personal trainer work around travel?

Yes. A customized plan may include shorter workouts, travel-friendly options, or online training so you still have direction when your routine changes.

Ready for a Workout Plan That Fits Your Life?

You do not need more hours in the day. You need a smarter way to use the time you already have.

Book your free evaluation today and let Driven Fit build a Tampa personal training plan around your goals, schedule, and current fitness level.

Why Do I Keep Losing Motivation to Work Out?

Written by Sarah Sponaugle on August 5, 2026. Posted in Personal Training.

If you’ve ever started a workout routine full of energy only to quit a few weeks later, you’re not alone. It’s one of the most common questions people ask and one of the biggest frustrations we hear from new clients.

Here’s the good news.

The problem usually isn’t motivation.

It’s relying on motivation in the first place.

Motivation comes and goes. Some days you’ll feel excited to work out. Other days you’d rather do just about anything else.

The people who stay consistent aren’t more motivated. They’ve simply built a system that keeps them moving even when they don’t feel like it.

Motivation Is Temporary. Habits Last Longer.

Think about brushing your teeth.

You probably don’t wake up excited to do it every morning. You do it because it’s part of your routine.

Exercise works the same way.

If every workout depends on feeling motivated, you’ll eventually miss one. Then another. Before long, weeks have gone by.

The goal isn’t to stay motivated forever.

The goal is to make fitness part of your normal routine.

Are Your Goals Actually Realistic?

A lot of people lose motivation because they expect results too quickly.

They decide they’re going to:

Work out every day
Cut out every unhealthy food
Lose 30 pounds in two months

It works…for about a week.

Then life happens.

A better approach is to focus on small wins that build over time.

Working out three times a week for a year beats working out seven days a week for two weeks.

You Don’t Have a Plan

This is probably the biggest reason people stop going to the gym.

Walking into a fitness center without knowing what you’re doing can feel overwhelming.

You bounce from machine to machine.

Maybe you copy someone else’s workout.

Maybe you do the same routine you’ve been doing for months.

Eventually it starts to feel pointless.

A structured training program changes that.

Every workout has a purpose, and every week builds on the one before it.

That’s one reason so many people hire a personal fitness trainer in Tampa. They don’t want to waste time wondering what to do next.

You’re Trying to Do Too Much

Burnout happens fast.

A lot of people think they need to work out every day to see results.

The truth is, consistency matters much more than perfection.

A realistic fitness routine leaves room for:

Work
Family
Travel
Recovery
Life

If your program only works under perfect conditions, it probably won’t last very long.

You’re Always Sore

Being sore all the time isn’t a badge of honor.

It’s often a sign your body isn’t recovering well.

Recovery helps you come back stronger for your next workout.

That’s why many people now include:

Cold plunge therapy
Infrared sauna
Massage therapy
Chiropractic care
Stretch and mobility sessions

When your body feels better, you’re much more likely to keep showing up.

The Environment Isn’t Right

Sometimes the gym itself is the problem.

Crowded workout floors, waiting for equipment, or feeling like nobody knows your name can make it easy to lose interest.

That’s one reason private gyms in Tampa continue to grow.

People want:

Coaching
Accountability
A welcoming environment
Workouts built around them

The right environment makes it easier to stay committed.

Accountability Changes Everything

Most people don’t need another fitness app.

They need someone expecting them to show up.

Working with a personal trainer in Tampa creates accountability.

You have appointments.

You have a plan.

You have someone tracking your progress and making adjustments along the way.

That support makes it much easier to stay consistent, especially on the days you don’t feel motivated.

Why Driven Fit Helps People Stay Consistent

At Driven Fit, we know motivation comes and goes.

That’s why our focus is on building habits that last.

Clients receive:

Customized workout plans
One-on-one and semi-private personal training
Accountability and progress tracking
Strength-based programming
Recovery services including massage therapy, chiropractic care, infrared sauna, and cold plunge therapy

Our goal isn’t to help you work out for a few weeks.

It’s to help you build a routine that still works months and years from now.

FAQs About Staying Motivated to Work Out

Why do I lose motivation after a few weeks?

Because motivation naturally fades. Building routines and accountability helps you stay consistent when motivation isn’t there.

Is it normal to not want to work out sometimes?

Absolutely. Even experienced exercisers have days when they don’t feel like it.

Can a personal trainer help with motivation?

Yes. More importantly, a trainer provides accountability, structure, and a plan so you’re not relying on motivation alone.

How many days a week should I work out?

For most people, two to four structured workouts each week is enough to see progress and stay consistent.

Does recovery help with motivation?

It can. When your body isn’t constantly sore or exhausted, it’s much easier to look forward to your next workout.

Ready to Build a Fitness Routine That Lasts?

If you’re tired of starting over every few months, let’s build a plan you can actually stick with.

Book your free evaluation today and see how personalized coaching at Driven Fit can help you stay consistent and finally reach your goals.

What Happens During Your First Personal Training Session in Tampa?

Written by Sarah Sponaugle on July 31, 2026. Posted in Personal Training, Tampa Gym.

Hiring a personal trainer can feel intimidating if you’ve never done it before. One of the biggest questions people ask is, “What actually happens during the first session?”

The answer is probably less intimidating than you think.

A good first session isn’t about seeing how hard someone can push you. It’s about getting to know you, understanding your goals, and building a plan that fits your body and your lifestyle.

If you’re looking for a personal trainer in Tampa, here’s what you should expect.

It Starts With a Conversation

The first workout usually isn’t the most important part of your first visit.

The conversation is.

Before you ever touch a weight, your trainer should want to learn more about you.

Expect questions like:

What are your fitness goals?
Have you worked with a trainer before?
Do you have any old injuries or limitations?
What do you enjoy doing?
What has frustrated you in the past?
How many days can you realistically work out each week?

There aren’t right or wrong answers.

The goal is to build a program that fits your life, rather than asking you to completely change it overnight.

You’ll Go Through a Movement Assessment

Before creating a workout plan, your trainer needs to see how your body moves.

At Driven Fit, this is one of the most valuable parts of the process.

A movement assessment may include looking at:

Balance
Mobility
Flexibility
Core stability
Basic movement patterns
Posture

This isn’t a test you pass or fail.

It’s simply a way to identify strengths, limitations, and areas that need extra attention.

That information helps build a safer and more effective workout plan.

You’ll Talk About Your Goals

This sounds obvious, but goals need to be specific.

Saying, “I want to get healthier,” is a great place to start.

From there, your trainer will help define what success actually looks like.

Maybe you want to:

Lose weight
Build muscle
Improve strength
Increase energy
Reduce aches and pains
Feel more confident
Stay active as you get older

Those goals become the foundation of your training program.

You’ll Probably Do a Workout

Most first sessions include some exercise, but don’t expect the hardest workout of your life.

Your trainer is paying attention to things like:

Technique
Balance
Coordination
Strength
Endurance
How your body responds

The workout helps confirm what was learned during the assessment.

It’s also a chance for you to experience the coaching style and ask questions.

You’ll Leave With a Plan

This is where personal training becomes different from joining a gym.

Instead of leaving wondering what to do next, you’ll have a roadmap.

Your trainer should explain:

How often you should train
What your workouts will focus on
What kind of progress to expect
How your program will change over time

Having a plan removes a lot of the uncertainty that keeps people from staying consistent.

Recovery May Be Part of the Conversation

A good trainer doesn’t only think about workouts.

They also think about recovery.

Depending on your goals, your program may include recommendations for:

Stretch and mobility work
Massage therapy
Infrared sauna
Cold plunge therapy
Chiropractic care

Recovery helps your body adapt to training and keeps you moving well between workouts.

Why Driven Fit Does Things Differently

At Driven Fit, we don’t believe in cookie-cutter fitness programs.

Every client starts with an evaluation because every client is different.

From there, we build a customized plan that may include:

Private personal training
Semi-private training
Strength training
Mobility work
Recovery services
Progress tracking

Our goal isn’t to exhaust you on day one.

Our goal is to build a program you’ll still be excited about months from now.

Don’t Worry About Being “In Shape”

This is one of the biggest misconceptions about personal training.

You do not need to get in shape before hiring a trainer.

That’s the trainer’s job.

Whether you’re brand new to exercise, getting back into fitness after years away, or looking to reach the next level, your program starts where you are today.

Not where you think you should be.

FAQs About Your First Personal Training Session

What should I wear to my first session?

Wear comfortable workout clothes and athletic shoes. Bring water and be ready to move.

Will my first session be difficult?

Most first sessions focus more on assessment and learning than pushing you to your limits.

Do I need to know how to use gym equipment?

No. Your trainer will teach you everything you need to know.

Should I eat before my appointment?

A light meal or snack one to two hours beforehand is usually recommended.

How long does the first session take?

Most first appointments last about an hour, depending on the evaluation and workout.

Ready to Take the First Step?

Starting something new can feel overwhelming, but you don’t have to figure it out alone.

Book your free evaluation today and see what personalized coaching at Driven Fit is all about.

Why More Adults Over 40 Are Hiring Personal Trainers in Tampa

Why Are More Adults Over 40 Hiring Personal Trainers in Tampa?

Written by Sarah Sponaugle on June 5, 2026. Posted in Personal Training.

More adults over 40 are hiring personal trainers in Tampa because what worked in their 20s and 30s often stops working. Recovery takes longer. Muscle is harder to maintain. Old injuries start showing up again. Many people find they need a smarter approach to fitness, not necessarily a harder one.

That’s where personal training comes in.

Instead of bouncing between workout trends, random online programs, and crowded gyms, people are looking for a plan that fits their body, schedule, and goals.

If you’ve noticed it’s getting harder to stay strong, lose weight, or feel as athletic as you once did, you’re not alone.

What Changes After 40?

The biggest mistake people make is assuming they should keep training exactly the way they did ten or twenty years ago.

The body changes.

Many adults begin experiencing:

Loss of muscle mass
Reduced mobility
Longer recovery times
More joint stiffness
Slower metabolism
Increased risk of injury

That doesn’t mean you stop making progress.

It means your training needs to become more intentional.

A good personal fitness trainer in Tampa understands how to adjust workouts so they work with your body, not against it.

Why Strength Training Becomes More Important

One of the biggest reasons adults over 40 hire a personal trainer is to improve strength.

Building and maintaining muscle helps:

Support metabolism
Improve balance
Protect joints
Improve bone density
Make everyday activities easier
Support long-term health

The goal isn’t necessarily to lift the heaviest weights in the room.

The goal is to stay strong enough to do the things you enjoy for years to come.

Many people are surprised by how much better they feel after starting a structured strength-training program.

Why Accountability Matters More Than Ever

Life gets busy.

Between work, family, travel, and responsibilities, fitness often gets pushed to the bottom of the list.

That’s one reason personal training in Tampa continues to grow among adults over 40.

Having scheduled sessions creates accountability.

You don’t have to decide what workout to do.

You don’t have to wonder if you’re doing the right exercises.

You simply show up and follow the plan.

For many people, that consistency is what finally moves the needle.

Why Recovery Is Just as Important as Training

One thing many adults discover after 40 is that recovery matters.

You can still train hard, but your body usually needs more support between workouts.

That’s why recovery services have become such a big part of modern fitness.

Many clients now combine personal training with:

Massage therapy
Chiropractic care
Infrared sauna
Cold plunge therapy
Stretch and mobility work

Recovery helps reduce soreness, improve mobility, and keep you moving well.

The people who stay active longest usually take recovery seriously.

Why Private Personal Training Is Growing in Tampa

Many adults are leaving traditional gyms and choosing private personal training instead.

The reason is simple.

They want:

Individual attention
Customized programs
Better coaching
Less crowded environments
Faster progress

A private gym gives people a chance to focus on their workout without waiting for equipment or feeling like they’re lost in a crowd.

That’s especially appealing to adults who want efficiency and results.

Why Driven Fit Works Well for Adults Over 40

Driven Fit was built around personalized coaching and long-term results.

Clients receive:

Customized workout plans
One-on-one and semi-private training
Strength-focused programs
Mobility and flexibility work
Recovery services in one location
Accountability and progress tracking

The goal isn’t to beat people up with workouts.

The goal is to help them move better, feel stronger, and stay active for the long haul.

Who Benefits Most From Personal Training After 40?

Personal training can be especially valuable for:

Busy professionals
Adults returning to exercise
People dealing with old injuries
Anyone frustrated with slow progress
Men and women focused on healthy aging

You don’t need to be an athlete.

You just need a goal and a willingness to show up.

FAQs About Personal Training After 40

Is it too late to start strength training after 40?

Not at all. Many people achieve some of their best fitness results in their 40s, 50s, and beyond.

How often should adults over 40 work out?

Most people do well with two to four structured training sessions per week.

Can personal training help with weight loss?

Yes. A structured plan often makes it easier to lose fat while maintaining muscle.

Is personal training worth it after 40?

For many people, the guidance, accountability, and injury prevention make it well worth the investment.

Should recovery be part of my fitness routine?

Absolutely. Recovery becomes increasingly important as training demands and age increase.

Ready to Feel Stronger After 40?

Book your free evaluation today and discover how personalized training at Driven Fit can help you build strength, improve mobility, and stay active for years to come.

virtual training online personal trainer tampa fl

How Virtual Training Gets Results

Written by Luis Echeverry on May 12, 2020. Posted in Personal Training.

The COVID-19 pandemic forced many to take the “gym” inside their homes, but virtual training sessions have been a part of the Driven Fit model since our inception! For us, it was an opportunity to bring convenience and flexibility to our busy clients who travel. Today, it has allowed us to deliver effective, personalized one-on-one training while we practice social distancing to stop the spread of COVID-19.

Our philosophy is that no matter where our clients are, we can connect remotely and give a complete customized virtual personal training experience – one that WILL gets results! Learn all about the results you can get from Team Driven anywhere, not just at our gym in Tampa!

Virtual training sessions have been a

part of the Driven Fit model since our inception.

How Virtual Training Works at DrivenFit + SWS

When you sign up for virtual training at Driven – whether it be one-on-one, a workout party, or class – you will experience the same workout as if you were in our studio.

Here are some of the benefits to virtual personal training with Driven Fit:

Easy access.

One-on-one customizable training or classes from your home (or anywhere in the world for that matter!)

Minimal setup required.

Seriously, all you need is yourself and a yoga mat. However, we can customize your workout based on the equipment you have at home.

Real–time interaction with trainers.

Trust us, we are not going to let you off easy. Our virtual training sessions will have the same intensity as if we were in the studio!

Real–time form and technique analysis.

Just as we would in person, we pay extra close attention to your form and technique to prevent injury and maximize your workout.

Accountability and reviews on progress.

Throughout your virtual training journey, your progress is tracked. If you are getting off track, we will adjust your sessions accordingly. On a more positive note, you will also know when you have met your goals.

Access to the DrivenFit app.

Our app includes 24-7 direct messaging with your trainer and more workout video content that you can do on your own time! The app also has guided help with your nutrition needs too allowing for a full lifestyle transformation!

Will I Still See Results if I Train Virtually?

Will I get the same results from my at-home virtual workout? Will I still be motivated to maintain my routine? With everything else going on, should I be focused on my training right now? The answer is, YES!

At Driven Fit, we guarantee that your virtual training experience will be just as effective as if you were going to the gym. We’ve been doing this long before COVID-19 came into the picture and have a proven track record of success. Just ask our clients!

All it takes is motivation and dedication. We will do our part, but you’ve got to do yours!

Sign Up for Virtual Personal Training

Virtual training works! You can still feel like you have your trainer right next to you! We’ll help guide you one-on-one so you maximize your results and keep your healthy lifestyle going.

Become part of our fitness family! Contact us today to learn more about our virtual training sessions, workout parties, or classes, please call or text our South Tampa studio at (813) 440-3016!

Chiropractic FAQs Dr Sarah Hyde Park Tampa Chiropractor

Getting Rid of and Relieving Sore Muscles

Written by Luis Echeverry on February 27, 2020. Posted in Transformation.

We hear it all the time, people think that soreness is a sign of a great workout. Not always true by the way…If aiming for soreness as a sign of progress, then you’ll need to know how to relieve those aching, sore muscles as soon as possible. Our personal trainers share our favorite how-to tips to get rid of and alleviate sore muscles.

1. Warm-Up with Dynamic Stretches

You should always warm-up the muscles and joints before your workout. Not warming up before a workout is both dangerous and counter-productive. When you work out with us, we’ll make sure you get a good warm-up to get the blood and oxygen flowing to the muscles.

Depending on your experience level, when working out on your own, aim to warm-up for approximately five to 10 minutes. This should be enough to get your heart rate to start to elevate. Common warm-up methods include brisk walking, light jogging, jumping jacks, or riding the stationary bike. You can even get workout dice to switch things up.

Following a warm-up, you’ll want to stretch loosened muscles to help them be more flexible. This is where you’ll want to start slowly stretching with dynamic stretches. Dynamic stretches, slow-paced and controlled movements, rather than holding the stretch. Dynamic stretches include arm circles, calf raises, hip rotations, and yoga poses like a Sun Salutations flow.

Related> Are you chasing the sweat? (PSA-just like soreness isn’t a sign of great workout being sweaty isn’t either)

2. Do Static Stretch and Cool-Down Post-Workout

Since we’re talking about stretching, don’t be tempted (not that our trainers would let you) to skip your stretching after your workout. While your muscles are still warm, do “static” or holding stretches stretches for about 30 seconds at a time. These sort of post-workout stretches help lengthen muscles and improve flexibility and range of motion.

Don’t just run out of the gym, take the time to cool down from a workout. A light, 10-minute walk or jog around the neighborhood allows heart rate to decline back to normal. It also encourages blood flow and promotes removing the buildup of lactic acid from your body.

3. Wear Good Workout Gear

Your soreness may actually be from worn out attire. It may be time to see if new shoes or compression clothing helps relieve the root cause of the soreness.

4. Hydrate

Maintaining hydration is key to muscle recovery. If dehydrated, you risk severe muscle cramping. While water is a clear choice beverage, other fluids can impact muscle recovery.

Sports Drinks

Sports drinks can help reduce the risk of muscle cramps, headaches, and nausea during and after working out. We have a couple on tap here at the gym you can sip on! Staying hydrated helps delay muscle fatigue and offers extra energy for longer, more intense workouts.

Chocolate Milk

Did you know that milk really does do a body good? While regular milk is great, a study published in Medicine and Sport Science showed that chocolate milk immediately after exercise and again two hours post-exercise appeared to be optimal for recovery and lessen risk of muscle damage.

Cherry Juice

Tart cherries are rich in antioxidant and anti-inflammatory properties. For runners, drinking it may reduce muscle damage and pain during strenuous exercise.

Trainer Tip: Adequate hydration keeps your joints lubricated. This is important for runners and strength trainers who put great stress on the joints.

5. Roll Out

In addition to a cool down, massaging your muscles with a foam roller provides myofascial release for the relaxation of contracting muscles. When muscles are relaxed, blood flow and circulation is improved and promotes a speedier recovery.

Massage truly aids in muscle recovery and that’s why we offer massage therapy for our gym clients. Seriously, frequenters of the massage table swear by its effectiveness.

6. Eat Post-Workout

While working out is essential to grow muscle, so are the right nutrients. When dealing with extreme soreness, you may want to start eating post-workout. This replenishes glycogen stores and puts the body in an anabolic state, the process of building muscle.

Eat a balance of protein and carbs within an hour of working out. To optimize muscle recovery consider pairing protein with fruit. This influences muscle refueling thanks to their natural carb content, potassium and antioxidants that protect against muscle fatigue and cellular damage.

Including fat post-workout can help promote proper cellular growth and development to help ease any aches. Healthy fats are good for pre-workout too since they provide energy to fuel your workout. Fat also assists the body to absorb valuable vitamins.

Related > Food for your Lifestyle

7. Use Sore Muscles

“Active recovery” using the same muscles the next day can be a good way to alleviate some soreness. Say you have sore legs from biking, try a leisurely walk to engage and loosen tight muscles.

8. Rest

Not just rest, but really rest. Aim to sleep the recommended seven to nine hours of sleep on a nightly basis. Crazy right?!

Having adequate sleep is key for optimal recovery. Sleeping allows your muscles to relax and repair themselves. Sleep better and set an alert for a consistent bedtime.

Ready to Get After It?

Call/text – (813) 440-3016 – to workout and recover with our 5-star team. Visit our South Tampa studio gym for a true wellness lifestyle including massage therapy, acupuncture, and chiropractic care today!

Summertime Slimdown 5 Fast Moves for Fitness

Summertime Slimdown: Five Fast Moves for Fitness

Written by Luis Echeverry on August 7, 2019. Posted in Lifestyle.

We all have those days when we’re almost too busy to eat, let alone hit the gym. The good news? Just because your day is jam-packed doesn’t mean you have to skip your work-out. We’ve got the solution with these five, fast-paced exercises designed to burn calories and tone your body without having to seriously interrupt your busy lifestyle.

Not at home? These exercises can be done outside, at your office, in a hotel room –you get the idea. Just perform each move at a fast pace for one minute. As your stamina increases, repeat 3-5 times, push it for more if you got it. Here we go!

Cross Jacks

Stand with your feet wide apart and arms extended straight out at shoulder height with your palms facing the ground. Jump up with your right foot crossing the left, and at the same time, cross your right arm over your left. Jump back to the starting position and repeat, crossing your opposite arm and foot. Alternate sides. *Works legs and shoulders.

Plank Heel Touch

Start in a plank position with your feet shoulder-width apart. Next, bring your right heel towards your butt, reach back and touch it with your left hand. Return to the starting position and repeat with the opposite arm and leg. Alternate sides. *Works abs, lower back, chest, shoulders, and triceps.

Skater Squat

Start by standing with your feet together and arms down at your sides. As you jump to the left, extend your left arm behind you and bring your right arm towards your chin, landing on the left foot with the right leg raised behind you. Squat and repeat in the opposite direction. Alternate sides. *Works legs and butt.

Want to up the burn? Add a jump so it’s a plyometric exercise that will torch even more calories!

Drop-Squat Punch

Stand with your feet together, elbows bent, and fists under your chin. Jump your feet out wide and squat as you punch forward with your right hand. Jump back to the starting position and repeat. Alternate sides. *Works legs, butt, shoulders, arms, and back.

Lunge Jumps

Lunge your left leg forward, your elbows bent and hands clenched in fists with your right hand in front of your chest and left hand at your hip. Jump while you switch legs and arms and land in a lunge with the right foot in front. Alternate legs with every jump. *Works legs and butt.

Effective Workout Routines

No longer do you have to sacrifice your exercise routine just because life gets a little hectic! All of these exercises are an effective way to maximize a workout in a very short amount of time. And while you may have a love-hate relationship with these moves, you’ll thank us later. For more work-out tips or additional information on our South Tampa Wellness Studio, please call/text Driven Fit + SWS at (813) 440-3016 today!

Benefits of Meal Prep

Written by Luis Echeverry on May 24, 2019. Posted in Transformation.

We all want to look better, feel better, have more energy…the list goes on. But let’s face it, life gets busy and we don’t always follow through with our fitness and diet goals. Hunger happens. When there’s no food to satisfy that hunger, we make poor decisions or maybe ‘hangry’. If you’re tired of ordering junk food out of impulse, spending too much money eating out, and not reaching your fitness goals, then get ready to meet your new best friend…meal prep. Read more about its many benefits….

What is Meal Prepping?

It’s the act of planning, preparing, and packaging your meals and snacks in advance with the intention of clean eating and portion control!

Top Benefits of Meal Prep

You will save money. Everyone thinks eating healthy is expensive, but it’s not if you plan accordingly! When you plan your meals in advance, you know exactly what you need and won’t be tempted to purchase unnecessary items at the grocery store. Plus, you won’t go out as much. Those bills (and tips) add up!

It will help you lose weight. This one is a major component to weight loss because you know exactly what you are putting in your body and how much. Portion control meets lower calorie intake, it’s a match made in diet heaven.

More > How to Indulge the Right Way

Grocery shopping is a lot easier. Does grocery shopping always seem like an overwhelming task? Meal prep makes it SO much easier!

Prepare a list and divide it into categories such as produce, meats, frozen foods, dairy, and dry foods. You’ll know how much you need, where to find it, and won’t be as tempted to go to the candy aisle.

You will learn (and get used to) portion control. One of the many benefits of meal prep is that it teaches you balance. With meal prep, you pre-package your meals in containers which it refrains you from going for seconds.

You won’t waste food. Sustainability for the win! Forget the days of tossing those rotten fruits and vegetables! With meal prep, you will utilize all of your ingredients for the week and rarely will you have anything leftover to throw away.

You will save time. Yes, you will need to invest some time in the actual meal prep, but overall, you save a TON of time (especially when you need it most!).

The days of standing in front of the fridge and wondering what you’re going to cook for breakfast, lunch, and dinner are over! With meal prep, you just pull the meal out of the fridge and heat it up.

You will gain more willpower. As you start eating better more consistently, you will gradually stop craving sugar and other fattening or processed foods. Meal prep allows for routine, which is a key component to healthy eating.

It’s a huge investment in your health. When you’re starving, you don’t always make the best food decisions. With meal prep, you choose what you’re going to eat ahead of time, seriously limiting the temptation that often accompanies hunger. Not only will you lose weight, you’ll also enjoy the other benefits of good nutrition such as heart health and other important factors.

A Healthy Diet + Lifestyle

At Driven + Sponaugle Wellness Studio, we believe that a healthy diet is the core to a healthy lifestyle. Meal prep is certainly one way to get there. Short on time for the prep part? We can help! We work directly with a meal prep company that helps clients who struggle with finding the time to cook or just flat out despise being in the kitchen (It’s okay. We all have our strengths).

At Whole Body Fuel, there are tons of great meal options from traditional to low carb. Check out their menu at www.wholebodyfuel.com. Brian Adamo, owner of Whole Body Fuel, also works closely with Dr. Sarah to custom create orders for our clients that have special needs and dietary restrictions. For more information, please text/call our South Tampa Wellness Studio at (813) 440-3016.

Rowing Tabata HIIT Workout Differences Driven Fit

Tabata vs. HIIT: What’s the Difference?

Written by Luis Echeverry on April 29, 2019. Posted in Personal Training.

One of the questions we get asked all the time is about Tabata vs. HIIT, “What is the difference and which one is the better workout?” The simple answer is that both workouts are excellent for your body! In fact, Tabata is a form of HIIT. HIIT stands for high-intensity interval training, and people are loving it because it’s fast, effective, and fun. Tabata is a form of HIIT that involves 4-minute rounds during your session. In this article, we’ll take a closer look at both Tabata and HIIT workouts.

HIIT Workouts

Want to stay in shape, but you’re still rockin’ that excuse that you’re ’too busy’ to exercise? HIIT is great because it provides an excellent workout in a short period. HIIT workouts are known for their intensity!

At one of our South Tampa HIIT classes, you’ll experience short bursts of powerful movement, followed by regular short rest periods. The goal is to push yourself to your limit for a short period, rather than spending long increments of time doing cardio such as jogging or cycling. Known for its ability to burn fat, HIIT is making waves in the fitness world.

After a great workout, your trainer or massage therapist at Driven Fit+ SWS can help your recovery with a hand-held massager (perfect for those rests between exercises) or a therapeutic massage at our wellness studio.

Tabata Style Workouts

Tabata is a style of HIIT. It was developed in 1996 by Japanese professor, Dr. Izumi Tabata. It was originally created as a way to train Olympic speed skaters, but today it’s becoming an extremely popular form of exercise in gyms across the world.

Did you know? Tabata was developed to train Olympic athletes in 1996.

Tabata focuses on the same movement for four minutes where HIIT routines include a variety of exercises and time increments.

With Tabata, it goes like this:

Workout (HARD.) for 20 seconds.
Rest for 10 seconds.
Repeat these intervals 8 times

This gets you four minutes of high impact training. At just 10 seconds, Tabata’s rest period is shorter than most HIIT workouts. You will burn out those muscle groups and also be working on mental muscles too.

Let’s HIIT It

There are many variations of HIIT, Tabata being one of them. They have their differences, but both are excellent forms of exercise that offer weight loss and toning results. Both do a great job of getting your heart rate up, burning fat, and zapping calories.

Up for a challenge? Try one of our Full Body Blast group personal training classes at Driven Fit + Sponaugle Wellness Studio in South Tampa! Each class is different but always involves some form of HIIT training. We promise a high-intensity fun, and challenging full-body workout each and every time! Call or text (813) 440-3016 for more info!

Trainer Tips

Written by Luis Echeverry on January 30, 2019. Posted in Personal Training.

Still haven’t tackled that New Year’s resolution to exercise regularly and to live a healthier lifestyle?Okay, so you procrastinated but it’s not too late to get started! Fortunately, there are many ways you can still make 2019 your healthiest year yet with pro trainer tips from Driven Fit. Check it out…

Tip #1: Go in With a Positive Attitude

First things first, in order to have a successful training regiment, you need to have the right mental attitude.

Don’t look at exercise as a quick fix to improve your physical appearance, but a lifestyle change. Set realistic goals. Once you have the true goal in mind (ex. stay healthy or live longer), your focus can shift from an ‘I want this body’ mindset. Once you accomplish those goals, set more!

Tip #2: Add Weight Training to Your Exercise Regiment

You may think that weight training will make you bulky, but combining weight training with cardio exercises, such as walking, running and biking, can help you meet your weight loss and fitness goals faster.

If you’re new to weight training, start with basic reps on lighter weights, and work your way up to heavier weights. A great routine to start with is doing ten minutes of moderate cardio and one to two sets of weight exercises targeting different muscle groups.

Tips #3: Boost Your Metabolism

Burn some calories with high-intensity interval workout training! This type of interval workout is amazing for boosting your metabolism, which helps you to lose weight quicker. The goal is to get your heart rate up and then take a break.

At Driven Fit, you can sprint on our True Form. You can use the Total Body Keiser Bike. You can climb the Jacobs Ladder. You can incorporate Full Body Movements. It’s all technically HIIT, as long as it’s intense and with appropriate work to rest ratios depending on if your beginner or advanced.

Please note: if you have health conditions such as heart disease, you should consult with your doctor prior to attempting high-intensity workouts.

Tip #4: Hire a Trainer

When you’re not accustomed to going to the gym regularly, it can be intimidating. While taking classes such as yoga, Zumba, etc. can get you some support. Please keep in mind adding one-on-one attention will complement any of the above-mentioned classes by improving your muscular balance while adding customized road map.

That’s why it’s a great idea to hire a personal trainer who will get you started on the right track. Our fitness experts will work with you to make sure your routine is a good match for your body and fitness goals.

Tip #5: Have Fun!

The best way to keep a consistent workout regimen is to have fun! Finding ways to enjoy your exercise will help you stick to a program. Try joining a fun group class, playing a sport, or running with a group. Even just listening to your favorite music while you work out can help you stay engaged in your workout.

Make 2019 your happiest yet and improve your quality of life this year. Are you ready to get started? At Driven Fit, we offer private training as well as semi-private training and will help you get started on a workout routine that fits your fitness goals and lifestyle. For more information, please contact our South Tampa personal trainers at (813) 440-3016.