Hey everyone! Today I am super excited to host Hailey St. Clair on the blog! If you read my post about how I hired a personal trainer for 2 weeks and what happened – you might remember that it was Hailey who I credit with propelling my fitness game to the next level! It was so exciting to learn new exercises and how to put them together into a routine from a professional like her. Hailey was a lot of fun to work with and she knew exactly what she was doing. She gave me a TON of really helpful actionable tips on stretching, warm up and proper form. So I thought I’d ask her to share her wisdom and tips in “A Day in the life of a Personal Trainer” with you! Here you go:

My name is Hailey St.Clair and I absolutely love being a Personal Trainer. I truly wake up happy and excited to start my day! A few things I make sure to focus on each day are: nutrition, working out, and making sure to support my clients’ wants and needs. I would like to start by saying, what works for me may not work for you, and vice versa. The first question you should ask yourself is, “What routine would go with my lifestyle that I can stay consistent with?” Because consistency is key in any health and fitness goal, but you should be able to maintain the lifestyle you want as well. Find your happy balance.

personal trainer health tips



I highly recommend a balanced and healthy diet. I’m not a fan of any of the fad diets or fasting. I personally have a higher carb and protein diet compared to fat but fat is still just as important. I am a HUGE fan of meal prepping. Meal prepping helps me if I run out of time throughout the day, schedule my meals, and manage my cravings. The only times I feel bloated and dreary are when I don’t eat enough throughout the day.

I try to eat 5 to 6 times a day. Those meals include: oatmeal and fruit, a snack before my workout, two lunches, and dinner.

Below is a typical eating day for me showing what I eat and how often I eat throughout the day.

7 am: Oatmeal and Fruit

9 am: Banana before my workout

11:30 am: Brown Rice, Grilled Chicken, Squash and Zucchini with Franks Red Hot Buffalo Sauce

3:30 pm: eat what I had at 11:30 again

4-7pm: I like to snack on carrots in-between clients

8 pm: Taco Salad with ground turkey, spinach leaves, corn, pinto beans, and salsa verde.

personal trainers meals

How many of you tend to eat well throughout the day but the moment you get to relax on that couch you go and grab those bag of chips you have been thinking about all day? Or the ice cream you’ve been saving in your freezer? I know I am one of those people! I could go all day eating super healthy, but then once I’m watching a movie all I want to do is eat more junk food and relax. Trust me, you and I aren’t the only ones! I have a strategy to help with those late night cravings…..

If you plan out your eating day, you will be able to manage and control your late night cravings! Most of the time those cravings come from not eating enough throughout the day. You just may not realize it since life gets in the way and we become so busy throughout the day, we forget to eat. Here is my plan for you, before you go to bed take a look at your schedule and start thinking about how your day is going to go tomorrow. Add in time for your meals/snacks and give yourself a specific time you will be eating and what it is you will be eating. Then gather your food and snacks into containers so you can take it to work with you the next day.

Not only does this save you time, it saves you money as well! I rarely eat out during the work week because I know I already have food at home I look forward to eating. The days I take the time to schedule my meals are the days I have the BEST workouts and honestly the most energy as well. Give it a try and figure out what works best with your lifestyle!

My personal workouts

Part of my day is getting to work on my own fitness goals. I train about 5-6x/week. The typical routine I go through each week starts with full body on Sunday, cardio and abs on Monday, lower body Tuesday, HIIT (High Intensity Interval Training) on Wednesday, upper body Thursday and another full body workout on Friday. Now some weeks it might not go in this particular order but I try to get each of these done per week. The reason I train that way is because my goal right now is to maintain muscle and lose fat. In other words, get nice and lean.

I also have a couple injuries that I need to worry about and take care of. My full body days might consist of a lot of core and balancing exercise to help strength the muscles around my ankle. It is crucial to know about previous injuries and how to make sure they don’t either come back to haunt us, or spread to another body part by compensating for it! If anyone has any injuries they’d like to discuss please don’t hesitate to reach out because we want to make sure our form isn’t changing due to a previous injury or it might cause a new one!

It is important to keep your body guessing. I choose to workout with the above routine because I enjoy it the most and I look forward to it each week. If you are wondering what routine works for you, ask yourself, “What do I like to do at the gym? And how many times can I honestly commit to training per week?” It is suuuuper important to make short and long term goals.

Make sure they are goals you can push yourself with, but can realistically hit as well! Fitness can be more mental than it is physical. If that’s the case, make it fun! Make it your therapy and a place you can look forward to going to. Once we start dreading things, it is only a matter of time before we stop going entirely. That is the last thing I want for my clients and myself. Figure out what you enjoy doing and add that into your workout routine.

Clients’ needs

The majority of my daily focus goes to my clients. I want to make sure they are happy, excited, and ready to train with me! I make workout programs strictly based on three main focus points: my clients’ goals, their assessments, and their wants/needs.

When I first get a new client, I talk to them about their current fitness routine and how I can step in to help based on their goal. For example, most people say they would like to lose fat and build muscle, also known as tone. I like to keep it simple. Do a warm up based on how your body is feeling. (Very important to be able to read which muscles are more sore than others! Take your time warming up those sore muscles and the muscles you are about to be using next.) Then do 30 minutes of strength training and 30 minutes of cardio afterwards. Try to do this at least three times a week and start there.

Once you get used to this pattern, you will enjoy it more and possibly even see results faster than you expected. When you start seeing results, that’s when it changes your mindset and you look forward to going to the gym! This should be a lifestyle change for you and a priority to take care of yourself. It becomes easier once we find the right routine and figure out what we enjoy.

I never want to be the type of trainer that makes her clients feel they can’t workout on their own because they are afraid of doing it wrong or hurting themselves. So, I first teach my clients how to use the machines properly so they know they can come in and confidently do a workout without my help. Then with me, we do more functional and compound movements that might require some extra help in the beginning.

For example, a reverse lunge to bicep curl is a movement where you are using the majority of your leg muscles but then also your biceps as well all in one.  It makes for a tougher workout in a shorter amount of time! So for those of you who say you never have enough time to workout, think about this technique!

Most people who come to me might not even realize they are doing a certain movement wrong because it doesn’t necessarily feel wrong. When I am training people I look at certain joints and make sure they are moving properly. For example, when someone is squatting I look at where they place there feet aligned with their knees. I also look at how their hips are moving compared to where their chest ends up. If someone’s feet turns outward and their knees stay forward, this is most likely due to tight calf muscles. If someone has an excessive forward lean, causing their chest to move downward rather than staying upright, they have overly tight hips. The first thing I would have my client do is stretch these muscles that are causing the improper movement. I teach them how to fix these movements easily so they can notice this when I’m not around.

One of the most important roles as a Personal Trainer is to coach and teach your clients. I don’t want to just tell them what to do and then expect them to do it again on their own. I want to be able to explain to them why I choose the movements I have them do and the stretches I want them to do before and after sessions. I believe that once I can explain to my clients and get them to understand, then they will actually take the time to do the same movements accurately on their own.

Thank you for reading “A Day in the Life of a Personal Trainer” from my point of view! I had a great time writing this and if anyone is interested in training with me or has any questions, then please reach out to haileystclairfitness@gmail.com. You can find me on instagram @haileystclair and on Facebook as Hailey St.Clair. Hope to hear from you!

Thanks so much for reading! If you found it helpful, please share with your friends or Pin for later Xoxo, Katrina

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