by Personal Trainerin Blog, Exercise, Fitness Friday Medley, Inspiration0 commentstags: exercise, fitness, Fitness Friday, get back in shape, health, movement, routine, tips, training, workout
Hello again, and welcome to the Fitness Friday Medley 2. If you missed out on last weeks post, you can view it here. This weeks wrap talks about some of the “not so sexy” fitness topics that often are overlooked. When I say “not so sexy”, I mean things that won’t give you a round booty, huge guns or superman speed, at least directly. Indirectly, they all are important pieces of a proper fitness regimen. Read on to find out why. Exercise of the Week: Balance Training Ok, well Balance isn’t so much a simple exercise as it is an element that should be part of everyone’s fitness training regime no matter what their goals are. Like cardio, the less you practice it, the worse it becomes. As you get older and stop being more physically active, poor balance can also be a source for injuries. Please have a look at a more in depth piece I wrote a few years ago regarding this subject here . Smart Recovery One of the most often overlooked elements to a healthy fitness lifestyle is recovery. How you spend your time in between workouts is just as important as the time you spend working […]
by Personal Trainerin Blog, Exercise, Workout Wednesday, Workout Wednesday0 commentstags: exercise, fitness, get back in shape, movement, routine, SUP, surf, swimming, tips, training, workout, workout wednesday
Summer is almost here, prepare now! It’s been a while, but Workout Wednesday is back. Today I want to talk about summer. If you live in the northern hemisphere, you most likely have 1 thing on your mind, time on the water! Whether you kayak, sup, surf or swim, there’s no better time to get the body ready for a long injury free summer of fun activities. Quality time prepping the body will also make the body perform better in all aspects of you activities. Swim longer, paddle further and recover quicker. Isn’t being healthy and playing all the time what life is all about? Getting hurt is no fun. Getting hurt early into summer, or early on an epic fun trip can mean lots of time and sessions missed. Paddle sports in general are very tough on the upper body as most motions will be done hundreds , if not thousands of times every day while out there adventuring. That sets them up to be very stiff, sore and left in a weak state where they could rip or tear much easier. Strengthening and stretching muscles on a regular basis will keep your body stronger and more prone to […]
by Personal Trainerin Blog, Exercise, Fitness Friday Medley, Inspiration0 commentstags: exercise, fitness, Fitness Friday, get back in shape, health, movement, tips, training, workout
Love it or hate it, the internet can be an amazing place to find out everything you need to know to help you reach your fitness goals. Nearly everything you need is just a few keystrokes away. As much as this is a good thing, it can also be very overwhelming. Thousands of articles, blog posts, videos and audio clips get posted each and every day, all meant to help you get in shape. For the outsider looking in, confusion is inevitable. Since I constantly have clients asking me the best places to find information that will help them stay focused and motivated, I’ve decided to start a weekly post with some of my favorite tips and tricks. Welcome to the Fitness Friday Medley 1. Exercise of the Week: The Plank It may not be a sexy, but it is one of the most effective moves that one should master to help lay down a base for fitness success. Watch the video below for the why and the how to perform a perfect plank. Why do so many people fail at fitness? Comedian, Announcer, Show Host…. Joe Rogan is a lot of things. He also has a deep passion for fitness […]
by Personal Trainerin Blog, Exercise, Inspiration1 commentstags: exercise, fitness, get back in shape, health, movement, routine, running, workout
“Quality means doing it right, even when no one is looking”-Henry Ford Most people are making these mistakes even if they don’t know it. Read on to find out how to reap huge rewards from your workout routine. Ask yourself, and be honest, ARE YOU GUILTY? You may be without even knowing it. Start with one, or implement all 10 right away. Odds are high your body will thank you for it. 1. Don’t go all CRAZY for your first few weeks if you are just getting started. 3-4 sessions/ week in the beginning is plenty When the body hasn’t moved in a while, it will not be prepped to go out and give everything it has right away. Stay smart, take it slow and avoid the higher risk for injury that persists when you first start out. 2. Get off the Treadmill! Let me explain this one before you jump to conclusions. I am no way advocating against running at all, just doing it over and over again on a treadmill. Due to its low-calorie burn, and the body’s ability to adapt to running at a steady pace, it is one of the least effective way’s to just simply […]
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, 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, 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!