It’s January and everyone is back in the gym and choosing personal trainers. It’s an important choice, and one that I highlighted last year.

Did you choose wisely? Are you satisfied? Are you just sticking with your trainer out of loyalty or simply because you are avoiding that uncomfortable break-up?

Here are a few tips to help you choose and get the best out of your personal training experience:

• A personal trainer cannot immediately undo a week of poor food choices. Before hiring one, ask yourself if you are truly ready to commit and make a permanent lifestyle change. If you spend an hour at the gym, the remaining 23 must be filled with good, healthy habits. Eighty per cent of weight loss is the result of diet, the rest comes with sufficient sleep, low levels of stress and. lastly, exercise.

• Personal trainers often get blamed for their clients’ lack of results. While a personal trainer should offer guidance that will empower clients to make good decisions outside of the gym, the client must be willing to listen and adhere to the instructions of the trainer. Look at your overall lifestyle and start implementing small changes on a daily basis that can help to improve your overall health and boost energy levels.

• A one-hour personal training session or class is not the answer for everyone. The length of your workout depends on a wide variety of factors, such as your body type, goals, experience, and intensity of training. If you are doing any physical activities outside of personal training, be sure to mention them to your trainer to ensure that you are not hindering your goals.

• Soreness after weight training is not an accurate way to determine an effective workout.Your body will ache when you perform an activity that is new to your workout regime — for example, if you are lifting weights for the first time or training at a higher intensity. However, in time, your body will adapt to the challenges and your soreness should gradually decrease.

• Open communication is a must. Your personal trainer normally knows when you are adhering to the plan they have set for you. If you are struggling with something, let them know. This week, a client mentioned her struggle of balancing work and meal planning. She was also concerned about her overall fitness. I appreciated her openness and we are now working out a plan to help her move forward.

• Hydration and proper nutrition are essential. If your progress stagnates, don’t think that you need to eat less. As your fitness level and physical strength increases, so do your calorie needs. Keep a food diary and share it with your personal trainer or nutritionist if you find yourself at a standstill. Sharing this information can help to formulate a positive solution.

Whatever you choose to do, don’t wait too long. Make a commitment and B-Active For Life!

• Betty Doyling is a certified fitness trainer and figure competitor with more than a decade of experience. Check her out on Facebook at www.facebook.com/B.ActiveForLife