Trevor Carne

Trevor Carne

New Year is a good time for new habits

"It starts with passion. You have to have your mind set on some changes," says trainer Trevor Carne of Chilliwack.

For most trying to kick start a healthier routine for the new year, something has to “click” deep inside to pull off significant changes.

“For some people it starts with getting a little pissed off,” said Trevor Carne, 34, a personal trainer and kinesiologist. “Something has to click and once it does, it’s easier.”

Carne has a BA in kinesiology and has spent 12 years as a personal fitness trainer.

His experience shows that holidays tend to be the hardest for anyone trying to stick with healthy eating and exercise patterns.

“With party after party, it’s almost impossible. You’re just holding on for dear life.”

But with the new year having arrived this week, the month of January is a good time to “attack” it, he tells The Progress.

“It starts with passion. You have to have your mind set on some changes, and you have to work toward building momentum.”

He recommends starting with that first healthy decision. It can snowball from there, if you keep at it.

“If you can get a few days of it going, the snowball effect gets bigger and eventually nothing can derail the momentum. You can take on anything.”

He strives to make perfectly healthy decisions, eating well and working out, all week long.

“On the weekend, if I want to enjoy a snack, it doesn’t make or break me.”

He advocates working on making nighttime habits healthier, and then to tackle the weekends.

Improvements can be gradual and progressive.

“One of the things that works is that I never let myself become hungry.”

Stress makes people hungry, and what causes people to fail is not having the right foods handy.

That’s when a pre-packed food kit, comes in exceedingly handy. He’s always got it with him, especially when he’s on the go.

It’s Carne’s carefully planned armour against the feeling of starvation, when blood sugar levels drop and people make the poor choice to head for the fast-food drive-through.

So what’s in his food kit? An array of fruit, almonds, protein shakes, trail mix, water and other healthy snacks. He includes a week’s worth of fruit and always keeps the kit in his car at all times.

“If you have healthy snacks at the ready and are eating properly, you are not in a famished state of mind. When you can think rationally, you tend to make better choices.

“When you’re forced to go hours without food, you’re screwed. Deprivation makes the body hold onto fat. That’s why diets don’t work. I don’t even like the word diet.”

Part of the answer for long-term results is eating smaller meals, and healthier snacks.

“By eating a third carbohydrates, protein and fat, your body stabilizes its blood sugar so you’re not full and constantly burning fat.”

Making the switch from three big meals a day, to five or six smaller meals, is crucial.

“That’s the cornerstone.”

It means eating every three hours.

“Sometimes it takes someone to tell you for the millionth time: Pack a lunch. Don’t skip breakfast. Buy more fruit and vegetables.”

So it’s really about the right foods, at the right times, in the right portions.

“I recommend reading a book by Marc McDonald called Body Confidence, he addresses everything, allows you to keep the foods in your diet that you love and lets you go off plan.

“It’s really the only plan you will need for life, no matter what your goals are. Plus it’s very reasonable.”

In terms of exercise, it’s important to get some form of exercise everyday.

A trainer or group fitness challenge can keep people on track, and put them in a position to win.

“Once you hit that tipping point, something changes. It ignites a passion.”

Walking is a great overall form of exercise, but it won’t tone the body the way weight training or other activities might.

“Ultimately it has to be something you enjoy. If you don’t enjoy it, you won’t do it.”

Group sports. Crossfit. Badminton. Swimming. Take your pick.

“Of course going to a gym is helpful. I recommend strength training and boot camp to produce the most dramatic changes to the body.”

Keep in mind changing it up and keeping it interesting is important.

“It’s all about finding the activity that’s right for you. There are lots of ways to do it, with no right or wrong way.”

Check out Carne’s site at functionalkinetics.com, for a variety of fitness ideas.

 

Just Posted

Chilliwack’s Jordyn Huitema, a member of the Canadian national women’s soccer squad.
Another scoreless draw for Chilliwack’s Jordyn Huitema and Canadian national women’s soccer squad

Canada played Brazil to a 0-0 tie days after doing the same in a friendly against the Czech Republic

FVRD surveyed public opinion on cannabis production and processing in the electoral areas. Odour and distance from residential areas were the top concerns. (Black Press file)
Cannabis production and processing rules being drafted by Fraser Valley Regional District

Data from public opinion survey will be used to guide cannabis-related land use

Robert Nelson, 35, died after being stabbed at a homeless camp in Abbotsford on April 7 of this year.
Mom pleads for information about son’s killing at Abbotsford homeless camp

Robert Nelson, 35, described as ‘man who stood for justice, honour, respect’

Chilliwack firefighters watch as an O’Connor Towing operator removes a stolen Volkswagen station wagon from the Fraser River off Cannor Road in west Chilliwack on June 13, 2021. (William Snow photo)
PHOTOS: Stolen vehicle dumped in Fraser River in Chilliwack Sunday

Search and Rescue determined there was no one inside the car found upside down off Cannor Road

Police arrest the suspect in an attempted armed bank robbery on June 2 at the Scotiabank at Gladwin Road and South Fraser Way in Abbotsford. (Photo by Garry Amyot)
Abbotsford bank robbery suspect who was stopped by customers faces more charges

Neil Simpson now faces total of eight charges, up from the initial two

Canadian Prime Minister Justin Trudeau participates in a plenary session at the G7 Summit in Carbis Bay, England on Friday June 11, 2021. THE CANADIAN PRESS/Adrian Wyld
Canada donating 13M surplus COVID-19 vaccine doses to poor countries

Trudeau says the government will pay for 87 million shots to be distributed to poor countries

Kelowna-Lake Country MLA Norm Letnick, assistant deputy speaker at the B.C. legislature, presides over committee discussions. The legislature is completing its delayed spring session this week, with most MLAs participating by video conference. (Hansard TV)
B.C.’s daily COVID-19 infections dip below 100 over weekend

Only 68 new cases recorded Monday, four additional deaths

The BC Ferries website went down for a short while Monday morning following a provincial announcement that recreational travel between health authorities can resume Tuesday. (Black Press Media file photo)
BC Ferries’ website crashes in wake of provincial reopening announcement

Website back up now, recreational travel between health regions to resume as of Tuesday

The Kamloops Indian Residential School is photographed using a drone in Kamloops, B.C., Monday, June, 14, 2021. The remains of 215 children were discovered buried near the former school earlier this month. THE CANADIAN PRESS/Jonathan Hayward
Communities grapple with what to do with former residential and day schools

Some tear them down as a tool to help healing, others repurpose them as tools for moving forward

Cannabis bought in British Columbia (Ashley Wadhwani/Black Press Media)
Is it time to start thinking about greener ways to package cannabis?

Packaging suppliers are still figuring eco-friendly and affordable packaging options that fit the mandates of Cannabis Regulations

FILE – Provincial health officer Dr. Bonnie Henry talks about B.C.’s plan to restart the province during a press conference at Legislature in Victoria, Tuesday, May 25, 2021. THE CANADIAN PRESS/Chad Hipolito
B.C. watching U.K.’s COVID struggles but don’t think province will see similar pitfalls

Studies show that one dose of vaccine is only 33 per cent effective in preventing B.1.617.2 spread

RCMP Const. Shelby Patton is shown in this undated handout photo. RCMP say that Patton was hit by an allegedly stolen truck that he had pulled over on Saturday morning in Wolseley, east of Regina. THE CANADIAN PRESS/HO, RCMP
Pair charged in Saskatchewan Mountie’s death make first court appearance

Const. Shelby Patton was hit by an allegedly stolen truck that he had pulled over Saturday morning

David and Collet Stephan leave for a break during an appeal hearing in Calgary on Thursday, March 9, 2017. THE CANADIAN PRESS/Todd Korol
Appeal Court rejects stay for Alberta couple facing third trial in son’s death

Pair accused in their earlier trials of not seeking medical attention for their son sooner

Highway notices like this come down effective June 14. Public health restrictions on non-essential travel and commercial operation have hit local businesses in every corner of B.C. (B.C. government)
Province-wide travel back on in B.C.’s COVID-19 restart plan

Gathering changes include up to 50 people for outdoor events

Most Read