3 tips for workouts you can stick to: Winston Duke’s personal trainer

  • To get good results from a workout, you have to be consistent and long-lasting, says personal trainer Winston Duke.
  • A mix of cardio and strength training is ideal, even if it’s just walking and bodyweight exercises.
  • Beware of fad diets or expensive products and instead find what you love the most.

If you’re trying to get in shape for the New Year, forget about Instagram’s hip routine and focus on sustainable tips you can follow all year round, according to personal trainer Winston Duke.

Consistency is key to good results, said Percell Dugger, a New York-based strength and running coach who worked with the ‘Wakanda Forever’ star.

Dugger’s work aims to make fitness more accessible — he started creative wellness agency, Fit For Us, working with black wellness professionals to address health disparities and efforts to improve access to healthcare, including community workshops as well as partnerships with national brands like KIND Snacks and Passe de classe.

“I think it’s really important to say that the wellness and fitness industry hasn’t been fair and hasn’t been designed to support the health of black and brown people,” Dugger said.

He said working with Duke was important because the actor, as a taller black man, represents a powerful representation of people who aren’t celebrated as often as more stereotypical representations of superheroes or roles. main.

“My role as a coach is to make everyone feel seen, especially people who feel invisible, who don’t often feel seen when they see characters on screen,” said said Dugger. “He’s a great reflection of that and the beauty is that he does it without necessarily trying to.”

He said working with Duke didn’t involve any unusual exercises or techniques, but basic fitness basics like consistent effort and strength training. It’s an approach he recommends to everyone, rather than trying to copy the exact moves that helped build M’Baku, the character portrayed by Duke, or the workouts of any other superhero or influencer. .

“Trying to train like a celebrity is a great way to be disappointed,” he said. “If I’m in so much pain and I struggle the next day I can’t get up and go back to the gym, was it really worth it?”

Avoid fads

Many fitness products and services are more interested in taking your money than helping you achieve lasting results, Dugger said.

While social media doesn’t always tell the whole story, a red flag is if an influencer or service shows a ripped trainer or flashy routine, but doesn’t let you see the coaching in action.

“Do you actually see them in the gym with someone coaching people, correcting technique and helping them move well?” Dugger says.

It’s also worth reaching out to potential coaches to see if they’re responsive, supportive and otherwise feel a good fit for your goals, he said.

Consider walking Following

A simple way to start improving your fitness is to think about how often you are active on a typical day.

“The first step is a check-in, asking yourself how often I move, and when I move, how do I feel afterwards?” Dugger says.

To add more movement to your routine, walking is a great accessible place for many people to start, according to Dugger.

“I like to encourage people to go out and go for miles or even half a mile,” he said. “Anything that moves people and strengthens the heart is great.”

Aerobic exercise like walking and running is linked to evidence-based benefits like lower disease risk, more energy, and improved mood. Even just adding 2,000 steps a day can help, research shows.

Add some strength training, even if you’re not lifting weights

For even more benefits to your mental and physical health, consider incorporating strength training, whether it’s learning to lift weights or trying bodyweight training.

“Strength is probably the most undervalued component of long-term sustainable health,” Dugger said. “I would definitely relate it to strength training, but it doesn’t have to be barbells and kettlebells and dumbbells.”

Exercises you can do with minimal equipment include squats, lunges, wall sit-ups, and push-ups. More difficult bodyweight exercises like pull-ups can even be scaled for beginners.

No matter what specific exercises you do, consistency is key, so explore the moves you love enough to stick with for the long haul, according to Dugger.

“Whatever you like to do, do it and do it often,” he said. “The most revolutionary thing you can do for yourself is to prioritize your relationship with the movement in whatever way brings you the most joy.”

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