by Personal Trainerin Blog, Exercise, Inspiration, Monday Motivation0 commentstags: exercise, fitness, health, home workout, monday motivation, routine, tips, training, workout
So, how did we do last week? We’re you able to try and get your plank time above 45 seconds? If you weren’t able to, that’s OK. No better time to start then the present. As always, we will introduce new tips to help motivate you into bigger change every single Monday. This week again is all about expanding on our current Routine. Yoga has been a sacred practice for many centuries, but over the past decade has seen a huge explosion in North America. If you haven’t tried it yet, no better time. Get on Google and find a class. If you are out in the stix, or just simply don’t have the time, here is a great FREE intro class you can do right from your living room. Since we are big on posture, this class will focus on stretching the hamstrings(a major culprit in low back pain) and opening up the hips. Total time: 33 minutes. Also this week we are going to try to start an “Accountability Log” (or exercise journal). Since change is slow and methodical when loosing(or gaining weight) the correct and healthy way, this will help make sure that the things that need […]
by Personal Trainerin Blog, Exercise, Food, Inspiration0 commentstags: diet, exercise, fitness, get back in shape, health, healthy food, nutrition, training, workout
With all the exercise planned out for your new workout routine, the next thing we want to do is look at how you should be eating. This is where most of the confusion comes in. With so many “diets” out there, how does one know which one will be best for them? Lets start with the fundamentals that should be kept in mind no matter what “diet” we choose to follow. Tip #4 – Basic Nutrition Since this is a touchy subject with many communities involved in the Health and Fitness industry, I thought it would be best to talk basics, rather than specifics. The first thing I feel is most important to figuring out how much we should eat , is figuring out what our RMR (or resting metabolic rate) is. If you are not familiar with this term, it represents how many calories your body needs to fuel itself just to operate in a 24hr period, and accounts for about 70% of a persons total daily energy expenditure before any physical activity. to read more on RMR vs BMR, and how to find out your magic number, click here . Once you figure out your RMR, you have to figure […]
by Personal Trainerin Blog, Exercise, Inspiration, Monday Motivation0 commentstags: exercise, fitness, monday motivation, tips, training, workout
So, how did we do last week? We’re you able to add at least one of our new health/fitness tips to your current lifestyle? If you weren’t able to, that’s OK. No better time to start then the present. This week is all about expanding on our current Routine. Since Stat Trackers are all the rage, this week we will use one of those to track steps for 3 days. This is a great way to see if you are getting the step goal for each day. Also this week we are going to try to learn how to do a correct Plank Pose. This is one of the most essential moves in a fitness routine and should ALWAYS be done with correct form. If you have never done a plank before, you can watch a great video below on proper form and technique. If you are already planking, try adding a challenge to your plank like increasing hold time, lifting one arm or leg at a time. *Studies have shown that people who make small and gradual change over time have a much higher percentage of success then those that try to make drastic changes all at once. Even if you try 1 change/week […]
by Personal Trainerin Blog, Exercise, Inspiration, Workout Wednesday0 commentstags: exercise, get back in shape, hiit, runner, running, tips, training, workout, workout wednesday
“Prolonged intense exercise causes excessive oxidative stress, which basically burns through the antioxidants in your system and predisposes you to problems.” According to Dr James O’keefe , all that running that you are doing isn’t all that great for you or your health. He goes on to say “Exercise may be the most important component of a healthy lifestyle, but like any powerful drug you’ve got to get the dose right“. So, what does that mean for you? How does training mix in with running while preparing for Marathon season? It’s a long summer with many miles of pavement that will punish those poor legs of yours. No reason to burn out or set yourself up for injury before you even get started. Your health and longevity should always be your biggest concern. The main thing to keep in mind while training is to not overdue it. The easiest way to overdo it? Run MORE THEN 3 DAYS A WEEK while training/preparing. YES, you heard it right, only run 3 days a week. Supplement the other 2 days with some type of HIIT (which is what we will be introducing here) or a low weight/high rep full body weight routine. What exactly is HIIT? First, lets talk […]
by Personal Trainerin Blog, Exercise, Inspiration, Monday Motivation0 commentstags: exercise, fitness, get back in shape, health, monday motivation, routine, tips, training, workout
So, how did we do last week? We’re you able to add at least one of our new health/fitness tips to your current lifestyle? If you weren’t able to, that’s ok. No better time to start then the present. This week is all about getting the ball rolling. Maybe you have been working out and not seeing any progress? Maybe you are just thinking about starting a fitness routine? Either way, as we try every week, pick a new habit from the list and give it a go. *Studies have shown that people who make small and gradual change over time have a much higher percentage of success then those that try to make drastic changes all at once. Even if you try 1 change/week and stick with it, big things will start to happen.
by Personal Trainerin Blog, Exercise, Inspiration0 commentstags: exercise, fitness, get back in shape, gym, post workout, routine, tips, top 10, training, workout
Date is set, and the plan is in place. You should actually know at least the first 30 days of your plan and what days you have time to work out. Now, to get in to planning those days , lets take a look at the exercises you will be doing. Tip #3 – Types of Exercise Some of the things to consider: Have you worked out in the past? If yes, what did you enjoy? Group Fitness Options Yoga Options Cardio Options Recreational Activities Freeweight Options Bodyweight Options Big Box Gym Rec Center Personal Trainer Options Youtube (? please use extreme discretion here) If you are just starting out, I would recommend no more then 4 days/week and no more then 60 minutes per session. The best example of a training week would be free weights Mon/Thur and Cardio Tue/Friday. This would give the body optimum time to recover and rest since it isn’t used to the rigorous activity it will be experiencing. If you have never planned a workout before, we highly recommend the imuscle2 workout application. For less then $5 on apple or android, it is one of the most complete exercise apps we have ever seen. […]
by Personal Trainerin Blog, Exercise, Inspiration, Monday Motivation0 commentstags: exercise, fitness, get back in shape, health, home workout, routine, tips, training, workout
Let’s face it. Life is hard, very hard. Just simply keeping up every day can be a huge task. From the outside, if you are not currently living a healthy and fit lifestyle, the whole thought of it can seem so overwhelming. Working with people trying to change their lives has taught me one thing for certain : CHANGE IS HARD, but its much easier to do with a helping hand and some great tips. Today marks the first post of our new series titled “Monday Motivation“. As the name implies, each and every Monday we will add a few quick, healthy tips to add to your weekly routine. Studies have shown that people who make small and gradual change over time have a much higher percentage of success then those that try to make drastic changes all at once. Even if you try 1 change/week and stick with it, big things will start to happen.
by Personal Trainerin Blog, Exercise, Inspiration2 commentstags: exercise, fitness, health, movement, stretch, tips, workout
You: Office worker sitting behind a computer all day long. Do you feel like it is just taking its toll on you? Well, it could possibly be killing you. According to a recent study published by the American Journal of Preventative Medicine “The public health burden of prolonged sitting is real. Accounting for 3.8% of all-cause mortality in this study, sitting is shortening the lives of people across the world. The present findings support the importance of promoting active lifestyles (more physical activity and less sitting) as an important aspect for premature mortality prevention worldwide, and therefore the need for global action to reduce this risk factor.” What does that mean for you if you work 8 hours a day at a desk? You have to counteract all that desk time during the day and make sure you move around a stretch every few hours. Reducing sitting time by as much as possible every day should be priority #1. You may also feel the sudden jolt of energy that comes over you soon after you get that blood flowing through the body again post movement. We have come up with a short list of tips to help you get up […]
by Personal Trainerin Blog, Exercise, Inspiration0 commentstags: abdominal, abs, core, exercise, fitness, get back in shape, home workout, post workout, tips, training, workout wednesday
Bored with your same old AB routine? Abs not getting as sore as they used to when you work them out? Try this mix of strength and endurance exercises that is sure to get your heart pumping, and your abs burning.Since exercises are performed in a quick fashion, it also doubles as a perfect circuit routine to help build your cardio. Focus is on all of the core muscles front and back. This intermediate routine can be done at home (if you have access to a yoga ball and medicine ball ) or in the gym, while easily substituting items not available with things you can find around your house. We recommend doing the entire workout routine top to bottom as fast as possible(2-0-2 rhythm). Keep track of the time closely resting 20 seconds between each set, and 30-60 seconds between exercises. As always, make sure to stretch and warm up for at least 5 minutes pre workout, and cool down and stretch after workout. Have fun and be safe!
by Personal Trainerin Exercise, Inspiration0 commentstags: balance, core, exercise, get back in shape, health, home workout, tips, training
Lets be realistic about this topic. Although balance training for athletes is (or should be) common practice, not too many general fitness programs recommend elements of balance training to the greater exercising public. When I say general fitness, I’m not talking about Yoga. Many Yoga practices center around your core and balance. However, lets keep the topic to general fitness training for this post. Maybe the reality is that training for balance just doesn’t seem sexy. It won’t give you huge guns. It won’t blast out your chest, and it definitely won’t help you lose 30 lbs. So why would one want to train for balance then? Although the benefits may not seem very clear, training for balance can affect your life in many positive ways. First and foremost, it allows all of your muscles to act together as one the way they were meant to be. It can also help you from beating yourself senseless on every table, chair or ledge you walk by as poor balance can be a major cause of clumsiness. Lets also not forget the boost balance training can lend to your favorite weekend warrior activity of choice. Since poor balance can lead to muscle imbalances(where stronger muscles overcompensate for weaker […]