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PA Blog/Habits/The Missing Link For Fitness Coaching Apps: The EZ5 Habits™

The Missing Link For Fitness Coaching Apps:
The EZ5 Habits™

Did you know that most struggle to stick to their fitness and health goals long-term?

Is it lack of motivation? Is it the lack of support? Or do the paid apps, programs, and empty gym memberships fail to give you the sustained support to warrant the results that will truly help you reach your full potential as a healthy human?

After years of research, we are happy to introduce the missing link for fitness coaching apps: The EZ5 Habits™.

This framework was specifically designed and to date has provided hundreds of clients with a sustainable approach towards optimal physical & mental performance. By breaking down the five key habits essential for transforming one’s lifestyle into an active and healthy routine.

This propelled system provides reliable guidance along every step of the journey - enabling everyone to achieve their very best self without sacrificing fun times, nor well-being.

lose weight | online personal trainer | blog image
family fitness guide | summer opt-in | blog image

Stay Active with Your Kids this Summer with Fun Family Workouts


We made this free family fitness guide so that everyone in the house can get involved and have a blast doing it. No equipment or knowledge required!

From toddlers to grandparents, we designed workouts that are suitable for any age and fitness level. Imagine the benefits of building healthier habits together as a family this summer - more energy, better moods, and stronger bonds!

Personal Training Apps And Your Fitness Goals

Personal training apps have taken the fitness world by storm, offering users a convenient and cost-effective way to access high-quality workouts and fitness plans. These apps promise to provide personalized training programs tailored to individual goals, needs, and fitness levels. However, despite their popularity and claims of customization, these apps often fail to deliver what most people need – customization to their unique needs.

The truth is that personal training apps can be a great tool for those who are already well-versed in fitness and have a strong foundation of knowledge and experience. But for the average person looking to improve their health and fitness, these apps may miss the mark.

Many personal training apps rely on algorithms and automated plans, which may not take into account individual differences such as injuries, medical conditions, or lifestyle factors.

Additionally, these apps often lack the human touch that can make all the difference in a sustainable and successful fitness journey! The accountability, motivation, and support that a real-life personal trainer can provide are often missing from the virtual world of fitness apps.

That's not to say that personal training apps are completely useless. They can be a great resource for those who are already knowledgeable about fitness and want to supplement their workouts with extra guidance. However, for most people, the novelty of these apps may wear off quickly, leaving us feeling disappointed and frustrated with our lack of progress, or leaving us quitting all together.

The bottom line is that when it comes to fitness and health, there is no one-size-fits-all solution. Personal training apps may be a useful tool for some, but they are not a substitute for the expertise and guidance of a real-life personal trainer.

If you're serious about improving your health and fitness, it's worth investing in yourself and seeking out the support and guidance of a professional who can help you achieve your goals for your unique body.

Personal Training App vs Real Personal Trainer

When it comes to getting fit and healthy, many people think that the biggest decision they need to make is whether to hire an in-person personal trainer or use a personal training app. While this may seem like an important choice, the reality is that the success of your fitness journey depends less on the tool you choose and more on what you do with it.

The real challenge of getting fit and healthy is not the workout itself; it's what you do before and after that hour of exercise that really counts. It's easy to get caught up in the idea that a single workout session can make all the difference, but the truth is that lasting change comes from making sustainable lifestyle choices on a consistent basis.

In order to truly transform your health and fitness, you need to focus not just on the hour-long workout, but on everything else that happens throughout the day. This includes making healthy food/ beverage choices, staying active throughout the day, getting enough rest and recovery time, and managing stress levels.

Whether you choose to work with an in-person personal trainer or use a personal training app, the real key to success lies in developing healthy habits and routines that support your fitness goals. You need to be willing to put in the work outside of the gym or workout app, and make daily choices that align with your goals and lifestyle.

Personal Training vs Personal Coaching

The terms "personal training" and "personal coaching" are often used interchangeably, but they actually refer to two distinct approaches to fitness and wellness.

Personal training is a more traditional approach that focuses on exercise programming, physical fitness, and sometimes provides nutrition advice/programming as well. A personal trainer will work with clients to develop workout routines and help them achieve specific fitness goals such as losing weight, building muscle, or improving endurance.

On the other hand, personal coaching takes a more holistic approach that considers the whole person, including their mindset, lifestyle, and overall well-being into account. A personal coach will help clients identify and overcome barriers to success, creating a personalized plan that addresses not only physical fitness but also emotional and mental wellness. This might include goal setting, habit formation, stress management, and more.

While personal training and personal coaching can both be highly effective approaches to achieving health and fitness goals, they are suited for different types of individuals and desired outcomes.

Personal training may be more appropriate for those who are looking for a targeted approach to physical fitness and have specific fitness goals they want to achieve.

Personal coaching may be better suited for individuals who need support in establishing healthier habits, managing stress, and improving overall well-being.

Ultimately, choosing between personal training and personal coaching depends on your individual needs and goals. Regardless of which approach you choose, working with certified professionals can help you achieve the results you want and improve your overall quality of life.

Personalized Workouts And Personal Coaching

When it comes to setting goals, many people tend to focus on fitness and workouts as the primary areas for improvement. While it's certainly important to prioritize physical health with personalized workouts, it's equally important to consider other areas of life that can impact overall well-being and happiness.

Goals aren't just about getting in shape or losing weight. They can also be focused on cultivating healthy relationships, achieving career success, learning new skills, or pursuing creative passions, etc. When we pull the lens back on what "success" looks like, we give ourselves more opportunities to experience fulfillment and joy in all aspects of our lives.

In fact, by creating more balance within our fitness and wellness habits, these benefits and momentum start to spill out into the other areas of our lives from more engaging relationships with loved ones, promotions at work, making more money, the ability to pursue new hobbies and find joy within them, the list goes on… and this all roots from engaged and conscious habits. We are the sum of our habits. Unconscious or not.
It's important to remember that fitness and workouts are just one piece of the puzzle when it comes to living a healthy and fulfilling life.

By setting goals that encompass all areas of life, we can create a more holistic approach to wellness that promotes long-term success and happiness. So, don't be afraid to think outside the box and set goals that challenge you to grow in all areas of your life.

Personal Training | Personal Coaching | blog image

Even The Best Personal Training Apps Can't Fix A Lack Of Systems

When it comes to achieving goals, the biggest problem that most face is a lack of consistency.

Many people start out with a clear idea of what they want to achieve and how they plan to get there but struggle to maintain their focus and motivation over time.

The reality is that achieving any goal requires sustained effort and commitment, often over extended periods of time. Whether you're working towards a fitness goal, a career goal, or a personal development goal, you need to be willing to show up consistently, even when the going gets tough.

One of the biggest obstacles to consistency is a lack of accountability. Without some form of external motivation or support, it's easy to let our goals fall by the wayside in favor of more immediate gratification. This is where tools like personal trainers, coaches, or mentorship programs can be helpful in providing the accountability and support we need to stay on track.

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Another obstacle to consistency is burnout. Often, people try to tackle too many goals at once or push themselves too hard, leading to exhaustion and disillusionment. It's important to pace yourself and set realistic expectations for what you can realistically achieve within a given timeframe.

Ultimately, overcoming the problem of consistency requires cultivating habits and routines that support your goals and align with your values. By creating a daily practice of showing up, even in small ways, you can build momentum and make steady progress towards your goals. With consistent effort and focus, anything is possible.

The Key To Fitness

I remember when I first started working out and eat well. I thought my 3-4 workouts a week and rice, chicken and broccoli meals would solve all my health woes and truly make me healthier. Untouchable in a way. And sure, I was a naïve 20-something but to be fair I was sold this idea of fitness & nutrition and how it was all-encompassing.

Then I hurt my back. It started with a pinched sciatic nerve on my right side and then left side followed suit. For anyone who’s ever felt this pain, or any back pain for that matter, you’re aware that back pain makes it hard to move and pretty much do anything at all.

During this time, I couldn’t do the one thing that was making me feel good: workout. Put simply, I felt awful. Which led me to the question that would alter the rest of my career: what is the key to feeling good and healthy, for life? 

          The EZ5 Habits™

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Over the course of 10+ years in the health & fitness industry I’ve been on a mission to understand which basic needs and habits can make us feel better long term without any expensive equipment, medication, gimmicks or hacks.

I’ve uncovered the basic [and overlooked] habits that are undeniably easy to actually sustain a healthy, happy and life full of energy - who doesn’t want more of that???

Moreover, since testing and trying these habits out on myself, my family, friends, clients – basically anyone willing to help this health & wellness detective out, we’ve gone past the point of just feeling good. These habits have helped reduce or eliminate chronic body pains, help with stubborn fat loss, lessen the need for medication and make for healthier and happier humans.

Note: all medications should be overseen and supervised by your physician. Consult with your physician before reducing or removing medication from your daily prescription.

EZ5 Habit 1: Sleep 

First, let’s chat about that happens when we lack sleep and recovery:

  • High levels of cortisol. Causing a disruption of appetite-regulating hormones [ghrelin & lupin] resulting in weight gain & retention
  • ​Impaired cognitive function, including difficulty with attention, concentration, and memory malfunction
  • ​Decreased reaction time and slower reflexes
  • Increased risk of accidents, injuries, and errors
  • ​Mood changes, including irritability, anxiety, and depression
  • ​Weakened immune system, leading to an increased chance of illnesses and infections
  • Increased inflammation in the body, which is linked to a range of chronic health problems
  • ​Impaired glucose metabolism and insulin sensitivity, which can contribute to the development of type 2 diabetes
  • ​Elevated levels of stress hormones [including our friend cortisol above], which can increase blood pressure and heart rate, and contribute to cardiovascular disease
  • ​Increased risk of developing mood disorders such as depression and anxiety

These are just a few examples of the many ways that a lack of sleep can impact the body.

So, what actually happens when we sleep? And how can it transform your life?

During sleep, the body performs a variety of critical functions that are essential for maintaining physical and mental health. For example, sleep helps to repair tissues, build bone, and muscle, and regulate hormones. It also plays a crucial role in supporting the immune system, cognitive function, and emotional regulation.

One very cool finding big the big guy or gal up top is how the brain ‘washes’ itself when we sleep, and it can only do this while asleep. Washing in this case refers to the waste management system (called the glymphatic system) in our system.

This system is made up of a series of tubes that carry fresh fluid into the brain, and mixes the fresh fluid with the waste-filled fluid that surrounds the brain cells, and once it’s all mixed up, the mixture of old and new is flushed from the brain and into the blood. This occurs primarily during deep sleep.

In addition to sleep, recovery practices such as rest, nutrition, and stress management are also essential for supporting these bodily functions. When we engage in intense physical activity or experience high levels of stress, the body needs time to recover and rebuild.

The not so funny thing is that most personal training fitness programs from the best fitness app and even for 1:1 personal trainers don’t ever seem to include sleep & recovery protocols. This is a hugely and costly missed opportunity to lose weight, increase energy and overall increase your health.
While many people think of sleep as a luxury or something that can be easily sacrificed in pursuit of other goals, the reality is that getting enough rest and recovery time is essential for all bodily functions. Also – it’s a luxury we all need and deserve.

sleep coaching | online personal coach | blog image

EZ5 Habit 2: Hydration

Did you know that 75% of adults are compromised by dehydration? And worst of all – it’s our own doing. Here’s a few ways our bodies have been affected by dehydration…

  • ​Impaired cognitive function, including difficulty with attention, concentration, and memory
  • ​Reduced physical performance and endurance during exercise or activity
  • ​Dry, itchy skin and other skin problems
  • ​Constipation and digestive issues
  • ​Increased risk of kidney stones and other kidney problems
  • ​Headaches and migraines
  • ​Increased risk of urinary tract infections
  • ​Risk of dehydration-related ailments such as fainting, dizziness, and confusion
  • ​Decreased ability to regulate body temperature, leading to feelings of fatigue and weakness
  • ​In hot climates/ seasons an increased risk of heat exhaustion and heat stroke
  • ​Premature aging – yikes!

And these are only a few examples of the many ways that a lack of hydration can impact the body!

So, what does this liquid gold do after we chug it down? 

Let’s dive into some incredible benefits. We know that water makes up a significant portion of our body weight, and it plays a crucial role in many bodily functions.

For example, water helps to regulate body temperature, transport nutrients and oxygen to cells, lubricate joints, and flush toxins out of the body. It also supports healthy digestion, regulates appetite, and can improve mood and cognitive function. A little important, eh?

To maintain optimal hydration levels, it's important to make hydrating a regular part of your daily routine. This might mean…

  • Carrying a water bottle with you throughout the day,
  • Setting reminders to drink water at regular intervals,
  • ·Choosing hydrating foods such as fresh fruits and vegetables

So, if you want to feel your best, achieve your goals, support your body's natural processes and promote long-term health and wellness, don't underestimate the power of the seemingly mundane habit of staying hydrated.

hydration coaching | online personal coach | blog image

Need help leveling up
your hydration game?

[FREE GUIDE] The 4 Stage Hydration Protocol: a step-by-step system to get hydrated and stay hydrated today - and everyday.

Click below to access this free and POWERFUL tool!

hydration protocol opt-in | blog image

EZ5 Habit 3: Nutrition

We are what we eat, and in 2023 we are oh so fake. With a diet dripping full of processed foods, we are eating more fake food than ever before and it’s leading to…

  • ​Increased risk of obesity, due to high-calorie and low-nutrient density of many processed foods
  • ​Higher risk of developing type 2 diabetes due to high sugar content in processed foods
  • ​Increased risk of heart disease, due to high levels of sodium, trans fats, and cholesterol found in many processed foods
  • ​Increased inflammation, which is linked to a range of chronic health problems
  • ​Digestive problems, such as constipation and bloating, due to lack of fiber
  • ​Increased risk of cancer, particularly colorectal cancer, due to the additives and chemicals found in many processed foods
  • ​Nutrient deficiencies, due to lack of essential vitamins and minerals
  • ​Elevated blood pressure, due to excessive low-quality salt intake
  • ​Accelerated aging, due to the oxidative stress
  • ​Increased risk of depression and other mood disorders, due to the link between poor diet and mental health

But, what does a whole food diet look like?

I get it. Eating healthy can seem overwhelming and expensive. Choosing healthy options can be tremendously confusing and time consuming – especially as you walk through the grocery store.

nutrition coaching | online personal coach | blog image

A whole food diet is a way of eating that emphasizes consuming foods in their natural, unprocessed state. This means choosing fresh fruits and vegetables, whole grains, lean proteins, and healthy fats over highly processed and packaged foods.

Here's what a typical whole food diet might look like:

  • A breakfast of oatmeal or yogurt (non-sweetened) with fresh berries, nuts, and seeds
  • ​A power bowl - quinoa or rice with, grilled vegetables, roasted chicken breast, avocado – season with salt & pepper
  • ​A dinner of grilled salmon (Pro Tip: cook your salmon with REAL maple syrup drizzled on top for a delicious piece of fish – AND it’s kid approved, too!) with a side of roasted sweet potato and steamed broccoli
  • ​Snacks throughout the day such as carrot sticks with hummus, fresh fruit, and unsalted nuts, etc.
  • ​Water to drink

The benefits of a whole food diet are numerous and can include:

  • Lower rates of heart disease, cancer, and other chronic diseases due to the high nutrient content of whole foods
  • ​Improved digestion and gut health (your second brain – linked to mood regulation!) due to the high fiber content of whole foods
  • ​Weight management due to the satiety and nutrient density of whole foods
  • ​Improved brain function and cognitive health due to the vitamins, minerals, and antioxidants found in whole foods
  • ​Reduced inflammation throughout the body due to the anti-inflammatory properties of whole foods
  • ​Increase the ability to lose weight

Overall, a whole food diet is a sustainable and healthy way of eating that can provide numerous benefits for your physical and mental health.

By choosing whole foods over processed and packaged options, you can nourish your body with essential nutrients and improve your overall well-being physically and mentally.

With any personal training plan be sure to check if there’s diet coaching included and as an added to bonus with an app including diet coaching for additional support when you’re eating out or choosing foods in the grocery store.

Pro Tip: The barrier of the grocery store is mainly where you want to shop. Most of the processed foods are housed within the aisles at the centre of the store. Ever notice how each grocery store is configured the same way with the sections? Stick to the outer walls as much as possible. E.g.: produce section when you walk in, bakery, meats and dairy/alternatives.

EZ5 Habit 4: Movement

Nobody would argue against the fact that movement is essential for our well being – yet the CDC found that approximately 25% of Americans are not active at all. This is truly terrifying. And without movement, we're susceptible to...

  • Reduced muscle strength and endurance, making it difficult to perform everyday tasks
  • ​Decreased flexibility and range of motion, increasing the risk of injury and chronic joint pain
  • ​Poor circulation, which can contribute to cardiovascular disease, increase in blood pressure, and can lead to swelling and edema in the legs and feet
  • ​Increased risk of obesity, type 2 diabetes, and many other chronic diseases
  • ​Impaired immune function, leading to an increased susceptibility to illnesses and infections
  • ​Poor sleep quality and insomnia
  • ​Increased risk of depression, anxiety, and other mood disorders
  • ​Reduced cognitive function, including memory and difficulty in concentrating
  • ​Increased risk of premature death

Movement is our lifeline – but why?

Because our bodies are literally designed to move every day, and regular physical activity is essential for supporting every important bodily functions. Without movement we’re slowly atrophying.

Beyond physical health, regular physical activity has also been shown to improve mental health, reduce stress and anxiety, and enhance cognitive functions. Movement promotes the release of endorphins, which are natural chemicals in the body that help to elevate mood and reduce feelings of pain and stress – double win.

In addition to these benefits, movement can also help to regulate appetite, promote healthy sleep habits, and support healthy weight management. It can also improve immune function, reducing the risk of illness and infection.

To maintain optimal physical and mental health, it's important to make movement a regular part of your daily routine. This might mean your fitness plan includes workout styles like strength training, high intensity interval training and weightlifting. Whatever it is that you do, be sure to have customized workouts for your fitness level, such as a tailored plan from a professional.

movement coaching | online personal coach | blog image

EZ5 Habit 5: Breath Work

What’s been with you from the moment you arrived and will be with you to the moment you leave this life?

Breath is such an overlooked skill and habit and way too many people are missing out on the incredible benefits. Breath work is a set of techniques and practices that involve conscious control of breathing to improve physical, mental, and emotional well-being.

Here are some of the potential benefits of breath work:

  • ​Reduces stress and anxiety: Breath work can help to regulate the autonomic nervous system, which helps to decrease levels of stress and anxiety.
  • ​Improves mental clarity and focus: By bringing awareness to the breath, breath work can help to increase mindfulness and enhance cognitive function.
  • ​Enhances physical performance: Breath work can help to improve oxygenation of the blood, leading to increased stamina, endurance, and athletic performance.
  • ​Boosts immune function: Breath work can improve circulation and lymphatic flow, which helps to support immune function and overall health.
  • ​Promotes relaxation and better sleep: By engaging the parasympathetic nervous system, breath work can help to promote relaxation, reduce muscle tension, and improve sleep quality.
  • ​Supports emotional healing: Breath work can help to process and release emotional blockages, leading to greater emotional balance, self-awareness, and personal growth.
  • ​Improves cardiovascular health: Breath work can help to lower blood pressure, reduce inflammation, and improve overall cardiovascular health

Breath work is a powerful tool for promoting physical, emotional, and mental well-being.

And like anything else, there are oh so many options in terms of breath work to support your overall health. Here are the top three to use as a starting point:

breath work coaching | online personal coach | blog image

A One-Trick Pony Approach

When it comes to online training apps, many of them focus on just one aspect of fitness,
such as strength training or cardio.While these apps can be helpful in providing targeted workout routines,
they often miss the bigger picture of what constitutes a truly balanced and sustainable approach to fitness.

The reality is that a comprehensive approach to wellness should incorporate the
five key elements: sleep/ recovery, hydration, nutrition, movement, and breath work.

By incorporating all five of these elements into your fitness routine, you can create a well-rounded
holistic approach that supports your overall health and wellness

Additionally, by prioritizing all aspects of your health, you can experience increased energy,
improved mood, reduced stress, and a greater sense of overall well-being

So, if you're looking for a comprehensive approach to fitness that delivers real, lasting results,
consider incorporating all The EZ5 Habits ™ into your routine and see the powerful transformation that follows.

Personal Coaching

While incorporating all five elements of fitness into your routine is essential for achieving long-term health and wellness, it's not always easy to get started or stay on track. This is where coaching can provide valuable support and guidance in helping you overcome challenges and achieve your goals.

Coaching can help you identify obstacles that may be preventing you from making progress, such as time constraints, lack of motivation, or fear of failure. A coach can work with you to develop strategies for overcoming these challenges and staying on track with your goals.

Additionally, coaching can help you develop a personalized plan that considers your unique needs, preferences, and lifestyle to curate the perfect personal training plan for you and you alone. This is likely the solution is you've been struggling to find a workout routine or fitness app that works for you. With the support of a coach, you will achieve your goals much faster and safer.

In short, coaching is an essential component of any sustainable and successful fitness journey. By working with a coach, you can overcome challenges related to getting into the habit of regular exercise, develop a personalized plan that meets your individual needs, and stay accountable to your goals over time. Whether you're new to fitness or an experienced athlete, coaching can help you achieve transformative results and live your best life.

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The Best Personal Trainer Apps For Your Fitness Goals

Health isn’t just about fitness. Health is a habit structure of vital habits to uphold all faucets of your physiological and mental needs.

While there are numerous fitness apps available on the market, the best personal training apps are those that prioritize coaching, personalization, and structure in their programs.

While gym memberships and basic training plans may offer some guidance and accountability, they negate the other heavy hitters such as hydration, sleep/recovery, nutrition and breath work. With personalized coaching it will provide invaluable support in helping individuals achieve your fitness goals.

Personalized training plans that are tailored to your specific needs and preferences can help to optimize results and prevent injury, while structured programs can provide the consistency and accountability needed to maintain progress over time.

So, while fitness apps can be a convenient tool, it's the coaching, personalization, and structure built into the programming that truly makes the difference in achieving long-term successes in and out of the gym.

If you’re seeking sustainable change that lasts long than a season – for a lifetime, you’ll want to find the best personal training app and training plan. Our Personalized Progress Coaching system is an all-encompassing system of the EZ5 Habits™.

masterclass | sign-up | fitness masterclass | blog image

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