Adam Lieb, a married father of two, rounded out his summer full of family time outdoors by hiking, biking, and traveling in his RV.
Now, with the start of school, the family has switched gears to fall sports and activities. As the owner of Chester County Training in South Coventry, Lieb has a busy schedule this time of year between running his business as well as coaching his youngest son’s football team.
“This is our busiest time in personal training and the start of new people now that they’re back from summer break and looking to get back into the grind,” Lieb said. “I have four new people that I am working with now who have just arrived in the last few weeks.”
In the morning, after breakfast, which includes a plant-based protein shake, Lieb and his two sons head to his training studio for a mini-workout before heading off to school.
“They work out with me for 15 to 20 minutes every morning,” she said, adding that they do rope climbing, push-ups and pull-ups, among other exercises.
Lieb, 39, who was a physical education teacher in the Boyertown Area School District for 16 years, discovered a way to stay on top of healthy eating this time of year by planning meals ahead of time for the week and use Sunday as a day. food preparation day
“If I cook my protein on a Sunday night, I can supplement it with a carbohydrate during the week,” he said.
Things like ground turkey, chicken, ground beef, or pork chops are examples of some of the protein options you could cook ahead of time, along with carbohydrates, like quinoa, brown rice, and sweet potatoes.
“It’s good to have an idea of what your meals are going to be, so you don’t get caught guessing what to eat when you don’t have time because you’re rushing a kid to practice or have a meeting,” Lieb said. “It’s about making smart food choices that you decided on earlier in the week.”
Working in the field of exercise science is something Lieb, a strength and conditioning specialist, has wanted to do from a young age, leading him to earn a bachelor’s degree in exercise science from the University of East Stroudsburg and a master’s degree in sport and exercise physiology. from West Chester University.
“This is what I’ve been thinking about since I was in seventh grade,” he said.
Today, Lieb works with clients who have been with him since he started his personal training business 14 years ago.
“It’s the best way to improve your mental and physical health and your quality of life is better,” he said, of those who train with him or one of his coaches two or three times a week.
Since Lieb’s profession is dedicated to living a healthy lifestyle, he used his experience to offer five fitness tips to inspire you to move and eat mindfully this fall.
1. Take advantage of the weather
Lieb suggests making the most of outdoor activity for the next two months while the weather is nice and you can feel comfortable. Whether it’s taking a walk, riding a bike or enjoying the outdoors with your pets, he said there are plenty of ways to get exercise this time of year without extreme temperatures getting in the way.
2. Get back into the grind
Lieb said there’s no need to wait until January to commit to getting back to exercising and eating right now that summer vacation is behind us. According to Lieb, fall is a great time to get back to a consistent schedule and get back on track with food. He emphasized that exercise and nutrition are the foundation of a healthy lifestyle.
3. Be mindful of food choices
The fall season is the launching pad for holiday food, among all the outdoor fall festivals and game days, so Lieb recommends keeping your options in mind, as the holiday tends to be an excuse to The excesses. He suggests considering alternative options—for example, if you’re watching an Eagles or Phillies game, you can avoid alcohol and wings in creative ways, like using plain yogurt and a zero-calorie condiment packet to make a dip instead of a dip. based on sour cream. .
4. Find a way to hold yourself accountable for exercise
Lieb said finding a friend, personal trainer or group to work out with will allow you to take responsibility for showing up to work out. He said the reason personal training works is because you make an appointment with a person and you have to show up, which in turn leads to success.
5. Plan ahead for the winter months
According to Lieb, now is a good time to come up with an exercise plan for the winter months. This way, you have a plan of action in advance and won’t be stumped once the weather turns frigid and the outdoors is no longer ideal for exercise. He suggests playing pickleball or badminton indoors like Smashville USA in Pottstown.
About Chester County Training
Chester County Training is a personal training service offering individual, couples, group, Zoom or Facetime training sessions designed to meet specific exercise, strength, yoga and nutrition goals. They will meet clients at one of their three private personal training studios, located in South Coventry, their place of work or in the comfort of their home. For home training, all exercise equipment is provided. Chester County Training’s focus is to help clients of all ages and physical abilities achieve their health and fitness goals. Training appointments must be scheduled in advance and free evaluations are available. For more information visit www.chestercountytraining.com or on Instagram @Chester_County_Training